Each month I try to write a little blurb on something exercise-related and I stumbled across an interesting tid- bit while preparing for a recent seminar.

Once we hit our 30's, our Resting Energy Expenditure* begins to decline by .8% for women and 1% for men each decade.  Translation: in our 30's our metabolism begins to slow down.

*REE = 55-75% of the calories or energy our body expends in a day.  These are involuntary, life sustaining activities like breathing, circulation, hormone secretion, and nerve/brain activity.

How does this decline happen? Through the loss 1.5-2 pounds of lean body mass per year.  Yikes!

But here's the good news.  We can off-set this age-related muscle loss by strength training.  Whoohoo!!!  A simple 20-30 min a couple of times a week is all it takes.

So join a strength training class, buy an exercise video and some dumbbells, or start by climbing stairs.  Every little bit counts!

Hey Friends,
I will be making my first radio appearance this Friday at 2:00 on the Money Matters Radio Network.  You can tune in live here or listen at WBNW AM 1120 Boston.

I'll be talking about nutrition myths and facts relating to eating healthy on a budget, dieting, and metabolism.  So get your questions ready!  You can call in to  888-205-2263.  I'd love to hear a friend on the other end of the line. :)

Wish me luck!

Yesterday I gave a nutrition seminar for a group of women at Get in Shape for Women at Central Square in Cambridge. One of the themes that developed during my seminar is that many women simply don't trust themselves with food! They want to be told exactly what and how much to eat, since they obviously "aren't don't it right."

My goal in the work I do with my clients is to teach them they don't have to spend their days counting calories or following rigid rules (we have better things to do!). More important than following some strict plan is beginning to tune in to what your body is telling you. Your body has the wisdom, you just need to listen.

One of the tools I encourage my clients to utilize in on our work is a food journal. And when used properly, it can foster awareness and help you listen to your body in a way you might never have before.

I ask my clients to keep a food journal that is a bit of a pain in the rear end because it's somewhat involved. It includes a place to record time of day, hunger/fullness ratings, what and how much they are eating, feelings/ emotions they are experiencing, what triggered or caused them to eat, where they are eating, and who they are eating with. Phew! That's a lot of information.

While that might seem a little over the top, I find that gathering this sort of data points us in a very useful direction. We start to observe patterns and discover together what specific things trip them up and prevent them from feeding their bodies well. Instead of focusing too narrowly on the "what and how much" category (which is often the case when people are trying to eat healthier), my clients become tuned into the many components which affect food choice. Instead of only working superficially with eating, we begin getting down to the root of the problem.

My hope is that through this food journaling, my clients begin to listen to and trust themselves around food, rather than looking for validation outside of themselves (ie a calorie count, point plan, number on the scale). Is it important to consider food and it's nutritional value? Of course! But it's simply one piece of the puzzle.

I recently received this article from a client and think you may enjoy reading it. Many of the author's points reflect the importance of paying attention to the many factors which affect food choice, not just the calorie count on the back of the nutrition label.

Have you ever noticed that most granola bars keep you full for like 30 minutes?  That always really bugs me.  I like granola bars because they are tasty and portable.  But on the flip-side the more nutritious bars (like Larabars and Kind bars) can be expensive and the less expensive bars (like Nature Valley and Fiber One) aren't particularly nutritious or filling.

So I decided to try making my own.  I found this recipe by Ellie Krieger (dietitian and Food Network star) and really liked them!  They are simple to make and a batch lasted me and my husband about two weeks (in fact, these bars would also freeze well).  They are much heartier and more filling than a regular granola bar.  I paired a square with yogurt for breakfast, loved it as an afternoon snack, and found that a small square made for a perfect pre-workout snack.

A couple of notes:
*I used regular flour b/c I had run out of whole wheat
*Toasted wheat germ can be found at most grocery stores and should be stored in the fridge after opening
*I found the apricot preserves at Trader Joe's
*The recipe says it makes 12 servings, but I think I cut ours into 15 or 16

Walnut & Dried Cherry Bars

Ingredients
1 cup quick-cooking oats
3/4 cup whole-wheat pastry flour or regular whole-wheat flour
1/4 cup toasted wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup honey
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 egg, beaten to mix
1 egg white
3/4 cup chopped dried tart cherries
1/2 cup finely chopped walnuts
Cooking spray
1/4 cup "fruit only" apricot preserves

Directions
Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.

In another bowl, whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.

Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out clean, 30 to 35 minutes. Put the preserves in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.

A couple of days ago I blogged about my current favorite salad dressing from Trader Joes.  And then I was in the grocery store and stumbled upon calorie-free salad dressing from Walden Farms. Their label brags "calorie free, sugar free, fat free, carbohydrate free, gluten free, cholesterol free."  So my question is, we know what it doesn't contain, so WHAT THE HECK IS IT?!?  Their website doesn't give any of the nutrition or ingredient label info, so I can't answer that question.  But I will say that I think it's a bad idea to be eating anything that declares to be nothing.  Why?

1.) They are hiding something.  Nutrition labeling laws are screwy.  The manufacturer likely altered the ingredients and portion sizes so as to report that it contains "nothing" when in fact they have just fiddled with the numbers.  For example, if a portion of salad dressing contains <.5 grams fat the label can legally say 0.  But if you have 3 servings, you are actually getting close 1.5 grams of fat.

2.) It likely contains plenty of non-food items like binders and thickeners to mimic real food.  This can cause havoc on your GI system and just won't keep full like real calories can.

3.) It fuels the notion that fats are bad.  Just read their website: "Eating a salad is healthy, unless it’s topped with high calorie, high fat salad dressings that can easily add hundreds of calories."

Au contraire! Fats are an ESSENTIAL part of a nutritious diet.  Healthy fats (think olive and canola oil, nuts, avocados) provide anti-inflammatory properties, help repair our neurological system, provide the feeling of satiety and satisfaction, and make foods taste delicious!  True, we need them in moderation, but we still need them!

4.) It promotes a binge mentality.  Do you guys remember what happened with bagels and Snackwell cookies in the fat-free craze of the 90's?  Everyone thought that anything devoid of fat was fair game and people started binging on it, then wondered why they gained weight!  We need to embrace all foods: fats, carbs, calories in moderation.

5.) It puts calories in a bad light.  Why do we have to be calorie haters?   In order to think, exercise, and work, we need to fuel (or calories).  Let's shed the guilt of putting real food into our bodies.

So the next time you think about topping your salad with a phoney-bologna dressing, think again.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.

So I was sitting with my lunch, thinking about what product I wanted to highlight this month.  And then it hit me, I had to blog about the absolutely TO DIE FOR salad dressing that I was relishing on my grilled chicken salad that very moment.  Let me just say that I look forward to eating salads, just so I can enjoy the dressing!  It's called Spicy Peanut Dressing located in the refrigerated section of Trader Joe's.  MMMMMmmmmmm.

Here are just a few simple ways to enjoy the dressing:
*Over a bed of salad greens chicken, red peppers, and shredded carrots
*In a whole wheat tortilla filled with veggies and black beans
*Toss with soba noodles, shrimp, and stir-fried veggies

Want a quick and delicious Asian-inspired meal?

Spicy Peanut & Veggie Noodle Bowl
1.) Cook, rinse, and drain soba or rice noodles
2.) Chop and saute' your favorite veggies like zucchini, peppers, mushrooms, onions, and carrots
3.) Grill up some chicken, shrimp, or tofu

Mix all your ingredients with TJ's Spicy Peanut Dressing and chill in the fridge.  You won't be sorry!

I just finished reading "Good-bye Ed, Hello Me" by Jenni Schaefer and I am a HUGE fan.  Jenni wrote about being "in recovery" in her first book "Life Without Ed" (which is also a phenomenal book that I highly recommend).  But in this follow-up book, she talks about what life is like and what life has to offer post-eating disorder recovery.

Things I loved about the book:
Guides to developing a new identity that isn't connected to body, weight, or an eating disorder
Short chapters that can be read in 5 minutes- easy to pick up and put down
Practical self-help tools and exercises
Importance of incorporating spirituality into your recovery
Suggestions and insight for friends and family of those struggling with an eating disorder

I highly recommend this book for anyone hoping to recover from an eating disorder, those in recovery from an eating disorder, as well as family/friends who are trying to support someone through their recovery.  Happy reading!

Oprah is currently holding auditions for a health show on her upcoming television network.  And one of my mentors and nutrition idols, Evelyn Tribole, has auditioned.  She has revolutionized the world of nutrition therapy for both clinicians and clients.  Author of several books, including Intuitive Eating and experienced media spokesperson, Evelyn is exactly what this country needs as a sane voice of nutrition advice.  Check out her audition and please don't forget to click the vote button.  Even if you don't care, vote anyway!

Disclaimer: Self-Promotion

For those of you who haven't subscribed to my newsletter, now would be a good opportunity!  I send a bi-monthly newsletter filled with nutrition info, recipes, and upcoming announcements.  The May/June issue will be on "Summer Season Nutrition Controversies" like Vitamin D and BPA.  Expect to have it in your inbox by the end of the month!

Marci E. Anderson
Registered Dietitian, Licensed Nutritionist
Harvard Square
Cambridge, MA

Watch CBS News Videos Online
I thought this news clip was really interesting.  Another testament to the value of eating whole, non-processed, real food!