I have always been frustrated by Oprah's need to drag the entire United States on her latest diets, weight gains and losses.  But this article gives me hope hat she may finally be "getting it."  I'm grateful for her sharing a brief interview with author Geneen Roth.  Please check it out.  

Geneen is the author of multiple books on the topic of eating disorders, emotional eating, and binge eating.  Her latest book "Women, Food, and God" is next up on my reading queue.  The book's basic premise: how you eat reflects your fundamental beliefs.  It's the process of understanding and redefining those beliefs that allows you to permanently change your relationship with food.

At the risk of sounding terribly cliche' this book is certainly "food for thought."

For any of you ladies out there, you may be interested in attending Harvard's WECAN event on Saturday, March 27th.  WECAN stands for Women's Empowerment Convention & Network.

Event details are listed here.

I'll be giving a workshop on "How to Become Your Own Nutrition Expert & Love Food Too!" I'll be raffling off a free nutrition session.  There will also be a ton of other great speakers, workshops, and free giveaways. Hope to see you there!

Marci

Have you ever thought about the number of hours in a day you spend sitting in front of a computer?  Have you ever paid attention to how you are sitting in front of your computer?  The typical American is expected to live for 78 years.  Now imagine how you'll be looking at 78 if you continue to sit hunched over at your computer every day.

This is a relatively helpful article on computer posture.  But here are a couple of points to consider:

• Habit: How you sit is a habit and will likely take many reminders to change or correct it.  Consider setting a posture timer on your computer so you can check your self periodically.
• Strength: Good posture requires strength in the core (both low back and abdominals).  The Mayo Clinic has a slide show of core strengthening exercises.
• Stretching: Actively stretching and releasing tension is great way to correct posture.  I found this awesome YouTube video (below) which guides you through a series of relaxing desk stretches, along with some pretty great tunes to help you relax.

I hope you find these tips helpful!
Your Registered Dietitian & Personal Trainer in Harvard Square,
Marci

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but are truly not.  And General Mills Fiber One 90 Calorie Bars are a shining example.  They are packed full of fiber (a rather popular marketing ploy these days) in an attempt to look healthy.  Here's what's wrong with this picture.

As part of National Nutrition Month (NNM), The American Dietetic Association has created a few film clips on healthy eating.  I have included this clip on tips for using canned or frozen produce.

I actually talked about utilizing frozen fruits and vegetables in my nutrition tools class at The Wellbridge Athletic Club in Harvard Square. Not only is it an affordable way to keep fruits and veggies on hand without risk of spoilage, it can actually be a more effective way to get those vital vitamins and minerals.  Turns out frozen produce is picked at their prime and flash frozen.  In comparison, fresh produce loses nutritional value as it's transported and sitting on grocery shelves.  Consider how far your strawberries had to travel to make it to your grocery shelves Cambridge, MA.

So the next time you are whipping a meal, consider utilizing frozen produce.  It just may save you a little time, a little money, and boost your diet.

Are you tired of eating turkey sandwiches for lunch?  If your are anything like many of my nutrition clients, you are looking for simple meal ideas that are healthy, yet taste good!

I just tried a recipe that may be a solution to your deli-meat doldrums.  Edamame Pate' Sandwiches are a simple, nutritious, and easy way to change up your lunch routine.  Simply blend up the ingredients and store for the coming week.  Then dollop on whole grain bread, tortillas, pita, or crackers.  It's a great vegetarian swap for chicken salad. 

The edamame and walnuts are excellent sources of fiber, protein, and anti-inflammatory omega-3 fatty acids.  Enjoy!  I did. :)

Edamame Pate' Sandwiches (courtesy of Vegetarian Times*)

1 1/4 cups frozen shelled edamame, thawed (You can buy frozen, shelled edamame at any grocery store.  I have bought it locally at Trader Joe's and Market Basket.  Simply run under cold water to quickly thaw.)
1/2 cup walnuts
1/3 cup mint leaves (packed)
1 green onion, chopped
1/4 tsp salt
3 Tbs. lemon juice (I recommend fresh, and with lemons .33 a piece, why not?)
3 Tbs. water

Puree the first 5 ingredients in a food processor until finely chopped.

Add lemon juice and water then process until smooth.

Eat with any whole grain of your choosing and make it tasty with toppings of your choice.  Consider arugula, avocado, roasted peppers, tomato, cucumber, and goat cheese.

I ate mine rolled in a whole wheat tortilla with arugula, roasted peppers, and cucumber. MMMmmmm.

*For more simple, nutritious, seasonal, and scrumptious recipes consider subscribing to Vegetarian Times.

*If you are looking for other ideas for your frozen edamame, check this old blog post.

Last night I was teaching my "Nutrition Tools" class in Harvard Square.  And one question that all of the participants wanted to know about was healthy snacking options.  Here are some of the suggestions I provided.



1.) A snack should contribute to the nutritional profile of your day.  So, a snack should look like a balanced "mini-meal" that adds vitamins, minerals, fiber, protein, etc.
2.) Aim for whole, minimally procesed foods most of the time.
3.) Try to include 2-3 food groups.
4.) Balance your snacks with complex carbohydrates (think whole grains, veggies, beans, fruits) with protein and/or fat.

Here are some of the snack suggestions we came up with during class:
* A few Ak-Mak crackers with a bit of hummus and turkey
* A few Ak-Mak crackers with a bit of peanut or almond butter
* A pear with an ounce of cheese
* An ounce of nuts and greek yogurt
* Low-fat cottage cheese with fruit
* Veggies, hummus, and a few whole grain crackers

Combining food groups and carbs/fats/proteins helps to increase satiety, decrease cravings, improve nutrition content of your diet, and stabilize your blood sugars and hormone levels.  If you've been snacking on fruit and wonder why you're hungry 30 minutes later or if you grab a handful of crackers (then another, then another) it's because you are eating solely carbohydrates.  They are great for quick fuel, but not so great for sustained energy and satiety.

Give this way of snacking a try and let me know what you think!

Hope this helps.  I'd love to hear your favorite snacking solutions.

In case you didn't know, it's National Nutrition Month.  A time to celebrate delicious and nutritious eating all month long!  The American Dietetic Association has provided a Good Nutrition Reading List that you may find helpful.  I'm currently reading "The Rules of Normal Eating" and am lovin' it!

Many of the clients that I see for individual nutrition counseling struggle with their body image.  I was scoping out some resources and came across a couple I thought were worthy of sharing.  I hope they may be of use to you or someone you know.