According to a Wikipedia article on the topic, the real issue is that no one can actually agree on a definition for the term "addiction."  I did find a pretty decent article from Penn State on sugar addiction.  If you're interested in the topic, I highly recommend you read it. It's only a page.

But on a more practical level, many people do feel as if they are totally addicted to sugar.  So if you fall in to that category here are a few bits of information and some strategies that may be helpful to you.

• The physiological consequences of eating candy, chocolate, and other high sugar foods are a rise in serotonin and endorphins which make you feel good.  This sensation doesn't last long and may be part of what encourages you to want to eat more of it.
• Consider the company you keep while eating high sugar foods. An encouraging companion, alcoholic beverage, or social occasion will encourage you to eat more.
• Create a healthy environment.  If you find that once you start eating sweets you just can't stop, consider what you keep stored at home.  Rather than a jumbo bag of M&Ms, go out and buy a small pack when a craving hits.
• If you find yourself reaching for sweets after every meal try skipping your sugary treat just once.  Distract yourself after your meal and check in a few hours later.  How do you feel?
• Try to eat chocolate mindfully with this exercise

These are just a handful of basic suggestions. If you feel like you have a serious addiction to sugar, consider working with a dietitian that has experience working with binge eating, emotional eating, compulsive eating, or disordered eating behaviors. A little structure, support, and guidance may be helpful.

So on this Valentine's Day select a small portion of your favorite treat, sit back, relax, be present, and enjoy.

According to the Associated Press:

Not that I'm defending Jillian, but duh!!!  I'm amazed at the number of false and flat out ridiculous claims that supplement makers advertise.  Unfortunately, the supplement industry is unregulated so false advertisers may get punished after the fact, but most get away with it.  Jillian Michaels just happens to be high profile enough.  But in my opinion, lawsuits for false advertising doesn't have enough.

The dieting industry is a money-making system. What I'm curious to know is why do Americans continue to pour their hard earned dollars into it?  According to Business Week the diet industry raked in 80 billion dollars in 2008.

If you want to invest in your health buy more produce, buy new walking shoes, hire a registered dietitian for a couple of nutrition counseling sessions but don't throw your money away for useless weight loss supplements!

The first time I used the pilaf I tried the recipe on the side of the box for Mediterranean Pilaf. It's incredibly easy and makes for fantastic leftovers.  With my busy schedule I'm constantly looking for recipes that I can serve for dinner, then eat for lunch the next couple of days.  I cut this recipe in half and it was great.  You may want to add in a can of black beans for more protein.

Ingredients
2 packets Kashi® 7 Whole Grain Pilaf
1 cup pine nuts (to reduce fat content, use ½ cup pine nuts)
2 cloves organic garlic, minced
6 tablespoon extra virgin olive oil
3 tablespoon balsamic vinegar
½ teaspoon lemon zest
1 teaspoon crushed red chili flakes
1 teaspoon salt
2 bunches fresh basil, coarsely chopped
1 organic red bell pepper, diced
1 organic yellow bell pepper, diced
fresh ground black pepper to taste

Directions
1. Cook pilaf according to package instructions.
2. In a small skillet, dry toast the pine nuts over medium high heat, stirring continuously until they are golden brown and aromatic. Remove nuts from heat and set aside.
3. In a small mixing bowl, whisk together the garlic, olive oil, balsamic vinegar, lemon zest, chili flakes, salt, basil, pepper and set aside.
4. In a large mixing bowl, combine cooked Kashi Pilaf, pine nuts, bell peppers and sauce mixture. Mix well and serve.  

And for any of my readers that don't like or think they don't have time to cook...

One of the most common questions I get when helping my nutrition clients plan meals is:

What frozen foods (if any) do you recommend?  

My response: a frozen Kashi meal isn't a bad option.  I like them because the base of the meal is whole grains and they are fairly balanced in terms of carbohydrate, protein, and fat.  My suggestion is to serve with a side salad and a piece of fruit to round out your meal a bit. My personal favorite is the Black Bean Mango. It's awfully encouraging to read the ingredient list: whole grains, beans, water, veggies are the first 6 ingredients.  Cool.

Heart disease is the #1 killer in the United States yet it is one of the most preventable chronic diseases. The American Heart Association has a fun interactive quiz that will help you identify your risk for developing heart disease along with personalized recommendations to help you improve your heart health. 

One of the important components of a healthy heart is a healthy cholesterol profile.  The numbers below are for an ideal cholesterol profile:

*Total cholesterol <200

*LDL cholesterol (this is the bad stuff) <100

*HDL cholesterol  (this is the good stuff) > 60 

Aside from genetics, one of the only effective ways to increase your HDL or good cholesterol is through exercise.  And you can decrease your LDL or bad cholesterol quite dramatically through diet.

1.) Increase the amount of fruits and veggies you eat.

2.) Increase the amount of whole grains, beans, and legumes in your diet.

3.) Decrease the amount of animal products you consume especially high fat meats and dairy

4.) Avoid tobacco and keep alcohol intake to a single serving a day

Oats are a super-stellar food for helping to reduce unhealthy cholesterol.  It's high in soluble fiber, the gummy stuff that helps bind cholesterol circulating in your blood stream.  As a nutrition therapist in Cambridge, all of my clients are on the go and have a hard time fitting in a balanced breakfast.  Cooking up a batch of oatmeal and topping it with dried fruit and nuts it's a great way to start your day.  So, here's a simple way to add a tasty breakfast to your week that is both heart and budget friendly.

1.) Cook a batch of quick cooking oats according to package directions.  Store leftovers in the fridge for up to a week but save time by cooking a bigger batch at once.

2.) If you want, use milk or orange juice to thin out your oatmeal and add a little flavor or creaminess.

3.) Sprinkle with cinnamon and nutmeg.

4.) Top with walnuts or almonds and dried fruit

5.) Enjoy

But another way to reduce salt in your diet without sacrificing flavor is experimenting with an array of spices and seasonings.  The biggest mistake people when trying to reduce their salt intake is forgetting to substitute with other delicious flavors.

I recently received a packet in the mail from McCormick spice company. They are advertising their big "McCormick Spice Institute" campaign "Spices for Health." The McCormick Spice Institute website focuses on the research and science while the Spices for Health website is more practical application with recipes and tips.  

Tonight I made the Ginger Honey Glazed Salmon and it was absolutely scrumptious.  I made a couple of modifications, which I've noted.

Marinate then brush salmon with a mixture of honey, ginger, soy sauce and orange juice to give it a flavorful glaze. 

Makes 4 servings.
Prep Time: 5 minutes
Cook Time: 14 minutes
Refrigerate Time: 30 minutes

1/4 cup orange juice
1/4 cup reduced sodium or regular soy sauce
2 tablespoons honey
1 tablespoon McCormick® Ginger, Ground (I used fresh grated ginger)
1 teaspoon McCormick® Garlic Powder (I used fresh garlic)
1 green onion, chopped
1 pound salmon fillets

1. Mix orange juice, soy sauce, honey, ginger, garlic powder and green onion in small bowl. Reserve 2 tablespoons of the marinade. Place salmon in large resealable plastic bag or glass dish. Add remaining marinade; turn to coat well.

2. Refrigerate 30 minutes. Remove salmon from marinade. Discard any remaining marinade. 

(Marci's note: I lined a baking dish with aluminum foil and actually baked the salmon in the marinade.)

3. Grill over medium-high heat 6 to 7 minutes per side or until fish flakes easily with a fork, basting occasionally with reserved marinade.

(Marci's note: I cooked at 375 degrees for about 15 min.)

Your Cambridge Dietitian,

Marci