Enjoy Cinco de Mayo Without Sinking Your Healthy-Eating Habits

A Cinco de Mayo That Won’t Sink Your Healthy-Eating Habits by Valerie Costanza, RD Cinco De Mayo is a fun celebration but enjoying it without all of the calories and fat is a difficult challenge. Mexican food from restaurants is typically cooked in lard and covered in cheese and sour cream. Not only are the portions large, but starting your meal with fried chips and salsa, guacamole, and cheese dip is not doing you any favors. Knowing what to order is important so you can enjoy Mexican flavors without sabotaging your healthy intentions. Without knowing the nutritional information and analyses, it can be difficult to determine just what is in the Mexican food you order from a local establishment. The following are helpful ordering hints. But keep in mind that each restaurant may prepare the same dishes differently, and you may need to ask how dishes are prepared to ensure you are ordering a healthier option. Skip the chips at the beginning of the meal and ask for a side salad. If a tortilla is part of your meal, choose corn or whole wheat tortilla instead of a flour tortilla. Avoid refried beans and choose black beans, borracho beans or frijoles a la charra which will have less fat. Eat only half of the beans and rice served. Healthier ordering options include: Fajitas Chili Enchiladas with red sauce or salsa Grilled fish or meat dishes Enjoy this Mexican dish with a side salad and a small amount of guacamole or your favorite dressing. Top the fajitas with plain yogurt instead of sour cream. Beef Fajitas Ingredients 1 tablespoon oil 1 tablespoon chili powder 1/2 teaspoon ground oregano 1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/8 teaspoon salt Ground black pepper, to taste 12 ounces beef sirloin, select grade, cut into strips 1/2 inch wide and 2 inches long 1 red onion, cut into strips 1 green bell pepper, cut into strips 4 whole-wheat tortillas, about 8 inches in diameter, warmed in the microwave 1/4 cup shredded sharp cheddar cheese 2 medium tomatoes, diced 2 cups shredded lettuce 1/2 cup salsa Directions In a small bowl, stir together the chili powder, oregano, paprika, garlic powder, salt and pepper. Dredge the sirloin pieces in the seasonings, coating completely. Heat oil in a frying pan and cook the sirloin strips over medium heat until slightly pink, about 8 minutes. Add the onion and green pepper strips and saute until the vegetables are tender, about 5 minutes. To serve, spread an equal amount of the meat and vegetable mixture on each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold both sides of each tortilla over the filling, and then roll to close. Serve immediately. This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment. Still hungry for more healthy recipes? Follow our Nibble On This pinboard on Pinterest!

Identifying Genetically Modified Produce at the Supermarket by Tracy L. Carmack

For conventionally grown fruit, (grown with chemical inputs), the Price Look-Up (PLU) code on the sticker of fresh produce consists of four numbers. Organically grown fruit has a five-numeral PLU prefaced by the number 9. Genetically engineered (GE) fruit has a five-numeral PLU prefaced by the number 8.

GM-Oh No! What You Need To Know About Genetically Modified Food

Could it be true? Could the big name cereal makers have carried out extremely misleading ingredient campaigns by labeling their products “all-natural?” Would they knowingly use ingredients that contain high levels of toxic chemical pesticides and genetically modified ingredients?

Unfortunately, it seems to be true. But don’t feel silly or naive if you’ve bought Kashi (Kellogg’s) brand cereals, Whole Foods’ 365 brand cereals, or Quaker Oats thinking you were making a healthy choice over the sugary cereals. It’s easy to be misled by environmentally friendly packaging with leafy imagery and terms like ‘all-natural’ and ‘whole grain’. Pardon the pun but it’s only natural that you would believe that a product that markets itself to be healthy would be free from pesticide chemicals and genetically engineered ingredients. And here you thought sugar was your biggest concern.

Thanks to social media and the recent investigation and findings by the Cornucopia Institute, GMO (genetically modified organisms) has become a very hot topic. The news that “100% of the soy used in tested boxes of Kashi cereal was genetically engineered soy” became a viral firestorm leaving consumers saying “GM-Oh no they didn’t!” A grocery store in Rhode Island recently pulled Kashi brand products from their shelves and posted a sign in its place that reads:

“You might be wondering where your favorite Kashi cereals have gone. It has recently come to our attention that 100% of the soy used in Kashi is Genetically Modified, and that when the USDA tested the grains used, there were found to be pesticides that are known carcinogens and hormone disruptors.” 

The photo of this sign was liked, shared, pinned, and tweeted faster than Kashi/Kellogg’s PR department can say ‘no comment’! Ouch! However, Kashi has since posted a response to this viral photo on their Facebook page.

What are Genetically Modified Organisms (GMOs)?

According to The Non-GMO Project, genetically modified organisms, or GMOs, are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). Genetic engineering merges DNA from different species, creating unstable combinations of plant, animal, bacterial, and viral genes that cannot occur in nature or in traditional crossbreeding. Virtually all commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide.

Why should you care if your food contains GMOs?

According to Organicconsumers.com, GMOs have been linked to thousands of toxic and allergenic reactions, thousands of sick, sterile, and dead livestock, and damage to virtually every organ and system studied in lab animals. Jeffrey M. Smith, author of Seeds of Deception and genetically modified food expert, says “eating genetically modified food is gambling with every bite.” Smith links genetically modified organisms (GMO) to toxins, allergies, infertility, infant mortality, immune dysfunction, stunted growth, and death.

While there are arguments for both sides of the issue, here is what you should know about GMOs:

• Currently there is no law dictating that food products containing GMOs must be labeled as such.
• According to the FDA, 93% of soy, 78% of cotton, and 63% of corn is currently genetically modified.
• Approximately 80% of all packaged foods in U.S. grocery stores contain GMOs.
• Animal studies have revealed that mice fed a variety of GM foods have experienced a range of health ailments ranging from stomach ulcerations to allergic reactions to dysfunctional immune systems.
• According to a recent CBS News/New York Times poll, 87% of consumers would like GMO ingredients to be labeled, and 53% of Americans say they won’t buy food that has been genetically modified.
• Experts say that if it comes in a can or a box and the label lists soybean oil or corn syrup as ingredients, odds are that it contains GMOs.

Help make a change! Because the FDA does not require mandatory labeling of genetically engineered foods, you cannot  make informed decisions about what you are eating or feeding your family. You can tell the FDA that you want the ingredients in your food clearly labeled by visiting Just Label It‘s website.

The staff at Seasons Wellness Clinic is committed to educating north Louisiana and the surrounding areas with the most scientific and reliable information about healthy living. If you have questions about GMOs, leave a comment below, and we’ll be happy to guide you towards the best information and, hopefully, a happier, healthier life! For more information about Seasons Wellness Clinic and Seasons – The Spa, wander around our website to your heart’s content! Or call our office at (318) 255-3223.

Nibble on This: Top 4 Ways To Eat Your Sneezes Away!

 

Nibble on This for Allergy Relief! by Valerie Costanza, RD Sneezing, runny nose and itchy eyes are common complaints during allergy season. If you are one of the millions of people who suffer from seasonal allergies, you are willing to try most anything to get some relief. There are many natural remedies that help relieve symptoms including foods to eat or to avoid. When considering foods to include in your diet, remember any food that boosts the immune system will also help your body to combat the inflammation response when experiencing allergies. Besides increasing your fruit and vegetable intake, certain foods help clear the nasal passages and thin mucous including: 1. Spicy seasonings: cayenne pepper, ginger, onion and garlic. 2. Quercetin containing foods: this powerful antioxidant may help control the release of histamine. Foods to include in your diet: cabbage, cranberries, kale, grapes, pears, apples, grapefruit, spinach, garlic and onions. 3. Local honey: the thought is that local honey will contain traces of pollen from local plants and consumption may boost the immune system to reduce allergy symptoms. 4. Probiotics: to support the immune system. Choose supplement form or from plain yogurt. Foods to avoid: Limit processed foods that contain sugar which will weaken the immune system. This delicious salad can be eaten as a side dish to complement a healthy meal or can be eaten by itself as a light meal. Fig, Walnuts and Spinach Salad Ingredients 1/2 medium onion, sliced thin 2 TBS white wine or apple cider vinegar 1 cup hot water 5 oz baby spinach 2 TBS balsamic vinegar 1/2 tsp local honey 2 TBS extra virgin olive oil salt and cracked black pepper to taste 8 dried figs, sliced 2 TBS chopped walnuts Directions Slice onion. Marinate sliced onion in 2 TBS white wine or apple cider vinegar and hot water for 10 minutes while preparing rest of ingredients. Rinse and dry baby spinach. Whisk together balsamic vinegar, honey, salt and pepper, drizzling in the olive oil a little at a time at the end. Toss with rest of ingredients and serve. Still hungry for more healthy recipes? Follow our Nibble On This pinboard on Pinterest! This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment. NIBBLE ON THIS ARCHIVES » Plan Ahead for Dieting Success! » Maximize Your Nutrition With These Winter Fruits and Veggies » Cold & Flu Fighting Tips! » Best Food Phone Apps! » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

The Paleo Diet: Back to Basics

My husband, Evan, and I live by the saying, “You can’t out-train a bad diet.” We believe good health requires a foundation of proper nutrition and we have found that foundation with the Paleolithic Diet. Because the name ‘Paleo Diet’ is new to many people, some consider it a “fad diet.” However, eating unprocessed foods as close as possible to their natural state is not a fad. It’s a concept that’s been around since the first humans walked the earth!

So what does it mean to eat Paleo? Paleo consists of meat, vegetables, nuts, seeds, berries, some fruit, limited starch, no sugar, no grains, and no alcohol. The first thing most people ask after hearing the do’s and don’ts is “How will I get the carbohydrates my body needs for energy?” And the answer is this: all vegetables and fruits are made of carbohydrates. The concept of the Paleo Diet is quality over quantity with the main goal of maximizing efficient macronutrient intake.

My husband was first introduced to the concept of eating Paleo at a CrossFit Trainer certification course in 2008. At that time we were following the standard American diet: high in processed foods, low in complex carbohydrates, low in plant-based foods, and high in simple carbohydrate sources. We were having difficulty reaching our weight loss goals and certain health conditions began to surface: high blood pressure, obesity, and inflammation. It seemed no matter how many calories we cut or how many additional hours of cardio we did, our weight loss goals were still unobtainable. Since we began eating Paleo exclusively in 2010, we have seen wonderful results in our overall health and positive body composition changes.

So how can you incorporate the Paleo Diet into your daily life? Surprisingly, it’s easier than you think. The following steps will make your chances for success greater.

• Don’t treat it like a transitory diet that you will quit after a few days or weeks. The success of this diet is changing your lifestyle. Think of food as a fuel that makes you better instead of treating it as a reward.
• Next, clean out your kitchen and pantry of all junk food and buy whole foods.
• Last, commit to this change for a lifetime of good health. You will be thrilled with the wonderful results!

There are lots of resources and recipes online. Here are two good websites to help you get started:

• www.robbwolf.com
• www.chriskresser.com

Related articles

• Paleo Diet: Blueberry Spinach Smoothie (mainebelle.com)

Top 10 Health Experts to Follow on Pinterest

Lately you are more likely to hear someone ask, “Are you on Pinterest?” than “Are you on Facebook?” or “Do you do Tweet?” But if you are new to the world of Pinterest, it is best described as a virtual pinboarding site that combines imagery bookmarking with the fun of social media. Users (or “pinners”) post images and links onto virtual pinboards and share visual ideas with other pinners. Share the things you love – whether that be health tips, things you want to make, or anything in between.

I love the idea of making “vision boards” with pictures of things that inspire you to live a healthier life. My pinboards include my favorite Paleo and low-fat recipes, fitness routines, inspiring images and quotes, and general wellness tips. While pinning, I have come across pinners whose pinboards provide a gold mine of healthy inspirations. I have compiled a list of these pinners to create my Top 10 Health Experts to Follow on Pinterest. Happy Pinning!

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1. SeasonsWC:

   I love to follow Seasons because not only do they have great tips, recipes and links to informative posts, they also share skincare tips from their Aesthetician and news on the best beauty products.

   

2. Dr. Oz:

   His boards include fitness tips and recipes. My favorite pinboard is ‘Oz Approved Desserts’. Yum!

   

3. FitSugar:

   With 27 boards and counting, you are sure to find something you are interested in! They have a whole board dedicated to gluten-free recipes!

   

4. Whole Foods Market:

   Whole Foods’ pinboards include a range of interests related to the organic lifestyle including gardening, recycling and, of course, recipes.

   

5. Health Magazine:

   Their board dedicated to all things smoothie will undoubtedly compel you to blend a green smoothie for breakfast!

   

6. Eating Well Magazine:

   41 boards of RECIPES! Need I say more?

   

7. Shape Magazine:

   If you are looking for great abdominal workouts – Shape has you covered, follow their boards for inspiration and new things to try.

   

8. YouBeauty:

   Like Seasons, You Beauty believes beauty reflects your inner health. Some of my favorite pinboards from their Pinterest page include ‘Yoga’, ‘Makeup Articles’, ‘Favorite Fitness Articles’, and ‘DIY Beauty Treatments’.

   

9. Yoga Journal:

   Pull out your yoga mat! They have pinned everything you need to know about yoga including tips and videos to inspire you to de-stress and exercise more often.

   

10. Whole Living Magazine:

    The health, happiness, wellness, food, and green living magazine has a wide array of boards including ‘Crazy for Quinoa’ and ‘Healthy Chicken Recipes’.

    

At Seasons, we are dedicated to providing individualized treatment and improving your quality of life by providing the best complementary and integrative medical treatment available. Our hope? To transform lives, one patient at a time. Follow our pinboards for great information on health and wellness! Not on Pinterest? Follow this link to request a Pinterest invite.

This guest post was written by Seasons team member Lauren Derveloy, a Certified CrossFit Trainer and coach/choreographer for the LA Tech University’s Regal Blues. Lauren loves using Pinterest as a resource for inspiration and information in her pursuit of healthy living!

Nibble on This: Cinnamon Peanut Butter Swirl Oatmeal

Plan Ahead for Dieting Success! by Valerie Costanza, RD One of my favorite quotes comes from Benjamin Franklin: “If you fail to plan, you are planning to fail.” This statement holds true in many areas of life, including your diet. Most people on a “diet” have a specific goal in mind; weight loss, less fatigue, decrease in digestive upset, etc. No matter the goal, in order to be successful you have to plan your meals. The first step in planning is knowing what you can eat. Whether you have met with me or you are following another diet, the next step will be to make a meal plan. My best advice to sticking to a diet or a change in lifestyle is to write out your meal plan. If it is written down and easily accessible, you are more likely to stick to it. If it is planned out ahead of time, it is not likely that you’ll make a last minute decision to go through the fast food drive-thru because you couldn’t think of anything to eat. I would suggest planning for a week at a time, but I have seen clients have great success by making a 6-to-8 week meal plan as well. To inspire you to plan ahead, the recipe this month can be prepared the night before. Enjoy it for breakfast the next morning. Make-Ahead Cinnamon Peanut Butter Swirl Steel Cut Oatmeal Yield: 4 servings or 3 1/2 – 4 cups Ingredients 2 cups water 2 cups unsweetened almond milk (or other non-dairy milk) 1 cup uncooked steel-cut oats 2 large bananas, mashed (1 cup mashed) 2 tsp ground cinnamon Pinch of salt 2 – 3 tsp vanilla extract 1 Tbsp roasted peanuts Cinnamon Peanut Butter Swirl sauce (whisk together: 1 Tbsp peanut butter, 2 Tbsp applesauce and ¼ tsp cinnamon) Directions In a medium-sized pot, bring the water and almond milk to a boil. Add in steel-cut oats and a pinch of salt and reduce heat to low. Stir in the mashed banana (mashing it helps disperse the sweetness throughout). Simmer on low, uncovered, for 20-25 minutes, stirring every 5 minutes or so. When the oats are creamy and tender, remove from heat and stir in cinnamon to taste, pure vanilla extract, roasted peanuts and cinnamon peanut butter swirl sauce. Serve immediately or allow to cool before transferring into air tight containers in the fridge. In the morning, add a splash of milk and reheat in the microwave or on the stovetop. This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at seasonswc.com For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment. NIBBLE ON THIS ARCHIVES » Maximize Your Nutrition With These Winter Fruits and Veggies » Cold & Flu Fighting Tips! » Best Food Phone Apps! » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

 

 

Nibble on This: The Recipe For A Healthy Super Bowl Party

 

by Valerie Costanza, RD Giants vs. Patriots. We love the game, the hoopla, and the commercials. But we don’t love the additional pounds just as we gain post-holiday weightloss momentum! New Year’s Day inaugurates resolutions of eating well, staying fit and losing weight. And you might even be sticking with those resolutions…that is until the Super Bowl. The calorie-filled snacks and sugary drinks are temptation no moral soul could bare. You ask yourself, “Self, how you can I be social without giving in to the temptations of the chips and dips, hot wings, and desserts?” And in response, we say, “Self, host your own party or bring your own snack!” Follow these tips to stay on track and keep your New Year’s resolution beyond February. Invite people to your house and plan for healthy but delicious snacks such as trail mix, hummus and pita chips, and homemade salsa with vegetables for dipping. Eat before the party to lower hunger and reduce temptation. Call the host ahead of time and ask if you can bring anything. This will ensure at least one thing healthy you can eat. Southwestern Layered Bean Dip Ingredients 1 16-ounce can nonfat refried beans 1 15-ounce can black beans, rinsed 4 scallions, sliced 1/2 cup prepared salsa 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 cup pickled jalapeño slices, chopped 1 cup shredded MontereyJack, or Cheddar cheese 1/2 cup reduced-fat sour cream 1 1/2 cups chopped romaine lettuce 1 medium tomato, chopped 1 medium avocado, chopped 1/4 cup canned sliced black olives, (optional) Preparation Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using). Southwestern Layered Bean Dip recipe courtesy of EatingWell.com This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment. NIBBLE ON THIS ARCHIVES » Maximize Your Nutrition With These Winter Fruits and Veggies » Cold & Flu Fighting Tips! » Best Food Phone Apps! » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

Prenatal Fitness: Truths, Myths & My Experience…So Far!

I received my pre and post-natal fitness training after the birth of my first child. So for this pregnancy, I am excited to put into practice what I’ve learned about prenatal fitness.

As a fitness professional and mother-to-be, I’ve seen many raised eyebrows and confused looks as I’ve maintained my workouts and teaching schedule. After speaking to several expectant moms and visiting a few pregnancy websites, I’ve been surprised by the lack of information regarding prenatal exercise. There seems to be many conflicting recommendations that I would like to clear up for you.

My personal experience with exercise during this pregnancy has been very positive. I included the “….so far” caveat in the blog title because I am only about half-way through my pregnancy. I can honestly say that even during the depths of my morning sickness misery, a workout has ALWAYS  made me feel better. Seriously! Even if I felt like death and was having trouble keeping down water, I felt less nausea and lethargy during my day if I would get a workout in. There are many days when I definitely feel like I don’t have the energy to work out, but once I get started I have never regretted it. I have definitely gained weight at a slower rate than my first pregnancy and I haven’t had many of the aches and pains that I remember from before.

What I have learned from my previous pregnancy is that staying in shape and healthy nutrition is VITAL to a complication-free delivery and easy recovery (neither of which I was blessed with the first go ’round).  Three years ago when I was pregnant I definitely was “eating for two.” While I was very active before becoming pregnant, exhaustion, a busy teaching schedule, and stress led me to over-eating and inactivity while pregnant. I gained DOUBLE the recommended 25-30lbs of prenatal weight gain. I had a BIG baby. I experienced a grueling 30+ hour labor that eventually ended in a C-section. I had a difficult recovery and experienced mild postpartum depression, trouble with breast-feeding, and difficulty getting the pregnancy weight off. It’s amazing that I ever decided to get pregnant again!

Now I am armed with the knowledge that exercise and good nutrition are the keys to a healthy pregnancy and easier delivery. Childbirth is HARD, physical work! The early weeks with a new baby are no piece of cake either with sleep deprivation, lugging around a heavy infant carrier, feeding sessions, and delivery recovery. These experiences can be compared to running a marathon. Would you ever set off to run a marathon after laying on the couch eating girl scout cookies for nine months? No! You would train for it to set yourself up for success. That is my strategy for this pregnancy, setting myself up for success by keeping my body and mind in good condition for the big race that is to come in July 2012: welcoming baby #2 into our family!

More about Maryanne Smith

Maryanne Smith is a certified personal trainer who is also  nationally certified in pre and post-natal fitness. She is the franchise owner and instructor of Ruston Stroller Strides and Fit4Baby. She also teaches 5K training classes through Ruston Parks and Recreation, indoor cycling at Louisiana Tech’s Lambright Intramural Sports Complex, and Body Back which is an eight-week nutrition and fitness program for women.  Check out her blog at www.fitmomsruston.blogspot.com for more information.

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