Dining with Laura

The 2010 U.S. Dietary Guidelines Are Here!

2011-02-08T16:09:00.002-05:00

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) recently released the Dietary Guidelines for Americans, 2010. The document is intended to help people sift through the complex and overwhelming nutrition information (and misinformation) that is so widely available these days. The main focus is on choosing nutrient-dense, or as I like to call them, “bang for your buck” foods, and limiting the higher-calorie, less healthful foods.

Here are some highlights:
*Eat more and colorful fruits and vegetables
*Limit saturated fat intake to no more than 10% of your total calories for the day by replacing them with mono- and polyunsaturated fats
*Limit foods with solid fats and added sugars
*Limit sodium to 2300 mg per day; 1500 mg if you are older than 51 years of age, are African American or have diabetes or kidney disease
*Increase physical activity and limit the amount of time you sit each day
*Increase your intake of whole grains by replacing refined grains with whole grains
*Achieve and maintain a healthy weight
*Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds

Source: DIETARY GUIDELINES FOR AMERICANS, 2010 Executive Summary
http://www.cnpp.usda.gov/dietaryguidelines.htm "

Schedule an appointment today to learn how to make small adjustments to your daily diet to incorporate these principles. It’s easier than you think!
http://ombecenter.com/contact

The Top 3 Secrets of Managing Your Weight Without Dieting

2010-09-16T13:40:00.006-04:00

Join me and Kate Beeders, certified EFT/MTT practitioner, for a
free session on the secrets of managing your weight without dieting.

Call 617-645-8618 to register for this free session. Space is limited,
so call today!

When: Monday, October 4, 2010
6:30 p.m.

Where: Bishop MacKenzie Center
1337 Centre Street
Newton, MA 02459

What: THE TOP 3 SECRETS OF MANAGING YOUR WEIGHT WITHOUT DIETING

Imagine how different your life would be if you made peace with food and your body. Balancing nutrition, exercise, work, and family is challenging in our fast-paced, stress-filled world. Many of our clients come to us after having ridden the diet roller coaster for years, only to come off the ride at a heavier weight and more confused than ever about what to eat.

It is possible to achieve your natural, healthy weight, while enjoying the foods you love. Learn how to discover peaceful and enjoyable ways of eating and exercising that honor your body's natural needs and cues.

Join me for an introduction to intuitive eating to help you begin to feel more confident about your food choices and trust your ability to eat healthfully. Kate will teach you an easy to use technique that will help you get past those negative beliefs and patterns that have caused you to sabotage yourself in the past.

Biography
Laura Foresta is a registered, licensed dietitian and nutrition coach with more than ten years of experience in the field of nutrition. Laura provides nutritional counseling in a variety of areas including weight management, diabetes, heart health, gastrointestinal disorders, pregnancy and women's health. For more information about Laura, please visit http://ombecenter.com/practitioners/nutritionalcounseling.

Kate Beeders is a Success Coach and certified EFT/MTT practitioner helping her clients make changes in their lives they never thought possible so they start living the life they desire. Kate specializes in the following areas: weight management, stress/anxiety, self-esteem, relationships, fears, relationships, work performance, procrastination and attracting abundance. For more information about Kate, please visit http://www.successcoachingwithKate.com

Mindful Eating Class - Enjoy Every Bite

2010-06-15T16:04:00.002-04:00

Tuesdays 6:30-7:30 p.m.
Beginning June 27, 2010

at OMBE
www.ombecenter.com

551 Boylston Street, 4th Floor
Boston, MA

20% OFF 6-week series
40% OFF 12-week series

Are you tired of riding the weight loss roller coaster?
Would you like to enjoy your favorite foods without stress and guilt? Are you having trouble fitting nutrition and exercise into your busy life? In this program you will learn strategies to make permanent change to help you reach your goals for health and well being, and to reach your natural healthy weight. You will discover peaceful and enjoyable ways of eating and exercising that honor your body's natural needs and cues.

$120 for 6-week series
$180 for 12-week series
Drop-ins $25

Space is limited. Call 617-447-2222 today to reserve your space!

Lettuce, kale, and spinach, oh my!

2010-06-13T18:43:00.002-04:00

June has arrived, and along with it the New England Farmer’s Market and CSA (community supported agriculture) season. I picked up my first week’s CSA share on Thursday and was delighted with the fresh baby spinach, mustard greens, kale, green onions, salad greens and bok choy. I can’t wait to see what next week’s box will hold!

Many of my clients have sworn off vegetables after being forced to sit at the dinner tables of their youth until they finished their vegetables. Others tell me they don’t like the taste of most vegetables. My suspicion is that many people haven’t had vegetables prepared well, so they think all vegetables taste terrible, bland and flavorless. I remember being served a vegetable medley at a local restaurant that consisted of frozen crinkle cut carrot slices, broccoli and cauliflower that were freezer-burned and overcooked until there was not a bit of flavor or texture left in them. I bet this is what my clients think vegetables are.

Perhaps this is the time for a disclaimer: I’m a foodie. I love good food, and I encourage my clients to eat good food. I believe vegetables are delicious and deserve a starring role at meals rather than being relegated to side dishes. I invite you to experiment with purchasing and preparing vegetables in a whole new way.

Start with your local farmer’s market – most of the produce there has been picked fresh that morning, and will be at the peak of its flavor. Overcooking or boiling vegetables causes them to lose a lot of flavor. Experiment with sautéing vegetables like broccoli, cauliflower, kale, chard or broccoli rabe with a small amount of olive or canola oil, chopped garlic or onion and a few shakes of crushed red pepper flakes (this is how Grandma Foresta cooked most of her veggies – all to rave reviews!). If the greens (broccoli rabe, chard or kale) are too bitter for your liking, boil them for a minute or two, then drain before sautéing. This will remove some of the bitter flavor components. You will lose some nutrients when you do this, but not as many as if you boiled for the entire cooking time. Consider saving the cooking water for a vegetable stock for later use.

Cook your vegetables until they are their brightest color – broccoli and green beans are done when they are bright green. If they’re olive green, they are overcooked and will have a different, and some say less pleasing, flavor. Carrots are done when they are bright orange. Cook vegetables longer if you prefer a softer finished product or have difficulty chewing harder vegetables.

Try adding fresh herbs for additional flavor and nutrients. Try fresh dill with carrots or cucumbers. Fresh basil is wonderful with fresh sliced tomatoes. Try marjoram, oregano or tarragon with green beans. Marjoram, rosemary or sage are delicious with summer squash. When using fresh herbs, add them toward the end of the cooking time. Dried herbs can be added earlier in cooking.

Check out this website for a directory of Massachusetts Farmer’s Markets to find the market nearest you!

www.mass.gov/agr/massgrown/farmers_markets.htm

Local Harvest can connect you with CSAs, farm stands and farmer’s markets in your area.

www.localharvest.org/

Consider a personalized farmer’s market tour for your own private guide to choosing produce, recipe ideas and health benefits of our area’s local fresh food. Call 617-447-2222 today to book your tour!

Mindful Eating From Field to Plate

2010-03-13T17:24:00.000-05:00

Earlier blog posts of mine have focused on mindfulness during the act of eating – becoming aware of and honoring our hunger and fullness. Today I’d like to present two other areas of mindful eating for your consideration: being mindful of the journey the food took to get to us and all the people involved in that journey, and the effect of our food consumption on our planet.

Very few of us, if any, grow all of our own food these days. We are dependent on many people to bring us the food we eat every day. People grow, harvest, pack, ship, store, sell, prepare and serve our food to us every day. Hundreds of people are involved in this process. When you practice mindful eating, experiment with being mindful of the journey the food took to get to you, and all the people who helped make that possible. Make decisions about what you purchase based on how all of those people are treated and affected by this important work. Consider farmers exposed to antibiotics on a regular basis, or farm workers exposed to pesticides daily, and how this might impact their health and the health of their families. Consider how you treat your server when they bring your food or silverware. Do you thank them? Do you ignore them? Consider taking a moment to pause before you eat to consider the gift of nourishment, and give thanks in some way for that gift.

As we think about our own hunger and fullness, let us take a moment to think about all those who suffer from food insecurity and ongoing hunger. Consider becoming involved in your local food pantry or emergency feeding program or the Greater Boston Food Bank to help make sure our neighbors have enough to eat. Here are a couple of sites where you can help:
http://www.gbfb.org/
http://www.projectbread.org

Being mindful eaters also invites us to consider the manner in which our food is grown. I invite you to educate yourself on our industrialized food system by seeing such films as King Corn or Food, Inc, or reading books such as Michael Pollan’s The Omnivore’s Dilemma. Read about the environmental and nutritional impact of organically grown produce versus conventionally grown produce; or the differences between grass-fed cattle and corn-fed cattle; or the differences between cage-free chickens and their factory farm counterparts. Vote for your preference each time you go to the grocery store.

Nutrition From the Ground Up

2010-03-13T17:18:00.002-05:00

Every March the American Dietetic Association spearheads National Nutrition Month ®, a program designed to educate the public on good nutrition and lifestyle habits. We also celebrated the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.

Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year’s focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.

Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.

Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.

Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor

Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.

Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.

When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.

Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.

Last and definitely my favorite…Enjoy Every Bite.

Schedule an appointment with me to learn how to make your diet healthier. Call 617-447-2222 today to receive 15% off initial consultations through the end of March.

Mindful Eating Series

2010-02-23T12:13:00.000-05:00

I will be offering a Mindful Eating series at Trinity Church 2/24, 3/3, and 3/10 from 7-8:30 p.m. Free and open to the public. If you are in the Boston area, consider attending this thought-provoking series. Call 617-536-0944 x 307 to register. For directions visit http://www.trinitychurchboston.org.

Go Plain Nuts!

2010-01-12T12:31:00.002-05:00

Nuts are nutritious foods full of heart-healthy mono-and polyunsaturated fat, fiber, protein, calcium, iron, vitamins A and E, phosphorus, potassium, iron, calcium and zinc, depending on the variety. Nuts can help manage blood pressure, blood sugar and can help keep our hearts healthy. The protein, fat, and fiber in nuts can help curb our appetite. Creators of the DASH diet recommend eating 1 oz of nuts or seeds 3-6 times per week. A little goes a long way, as a closed handful of nuts can provide around 200 calories. Most of us have to walk about 2 miles to burn that off! Such innocent looking things in the palm of your hand, but if you eat multiple handfuls, strap on the walking shoes!

Which brings me to a recent experience with peanuts I’d like to share. I generally purchase plain organic raw or roasted nuts, with the following ingredient lists:

Organic California Almonds
Ingredients: organic raw almonds

Organic Walnuts Light Halves and Pieces
Ingredients: organic walnuts

Organic Junior Mammoth Pecans Halves
Ingredients: organic pecans

One handful of these nuts with a piece of fruit or some raw vegetables is a satisfying and delicious snack.

One fateful day I ate what I have now named “heroin peanuts.” I was preparing some holiday treats that required peanuts. In the holiday craze I ran to the store and bought some name brand peanuts without checking out the label. This is unusual, as I generally stop to read the labels of every item that goes in my cart (and lots of items that get vetoed after I read the label!). I made the treats and grabbed a handful of these peanuts for a snack. They were delicious and left a wonderful flavor in my mouth which left me wanting more…and more…and more…

Before I knew it I had grabbed 4 or 5 handfuls of these addictive peanuts. When I realized what was happening, I just HAD to know what the heck was in these nuts that made me want to eat the whole jar?

Here is the ingredient list:
Dry Roasted Peanuts with Pure Sea Salt (editorial – the sea salt is surely the only pure thing in the jar!)
Ingredients: peanuts, contains 2% or less of: sea salt, sugar, cornstarch, monosodium glutamate (flavor enhancer), gelatin, torula yeast, corn syrup solids, paprika, onion and garlic powders, spices, natural flavor.

These are not nuts. These are snacks camouflaged as nuts drenched in sweeteners and flavor enhancers that drive us unconsciously to eat more. To boot, these snack nuts had 190 mg of sodium, where the raw natural nuts had 0-5 mg of sodium. With all that sodium, we might be tempted to down some soda or other high-calorie drink to satisfy our thirst. We can add another 2.5 miles of walking for every 20-oz bottle of soda or fruit juice we drink.

So what’s a poor nut-lover to do?

Here are some tips to help you enjoy your nuts:

1. Read labels – choose nuts with ingredients lists that say: “cashews” or “walnuts” or “pecans” and nothing else

2. Measure portions in advance to limit overeating these tasty little treats – a portion is generally 1 oz (if you have a food scale) or ¼ cup

3. Eat your 1 oz of nuts with fruit or vegetables – the fiber and water from the fruit and vegetables will help you feel satisfied. Plus, you’ll get some powerful nutrients to boost your immune system and keep your heart healthy.

4. Try seasoning nuts at home – there are lots of great recipes to add flavor without adding too many extra calories. Try this recipe for ideas.

10 Tips for a Happy, Guilt-free Holiday

2009-11-18T12:23:00.002-05:00

1. Enjoy the season

Food is certainly more plentiful this time of year, especially foods we consider treats. Focus on other parts of the holiday that are special for you as well. Decorations, gift giving, time with family and friends, time off from work, snowball fights. Make special traditions that don’t center on food.

2. Practice mindful eating

The holidays bring thoughts of turkey, stuffing, pie, chocolate, and many other goodies. When choosing holiday foods, choose your favorites and savor every bite. Choose an amount of food that leaves you feeling comfortable rather than overfull. You can have more of your favorite foods whenever you feel hungry again, especially if you bring home leftovers!

3. Practice mindful drinking

Try choosing water, seltzer, flavored seltzer or tea rather than juice, soda, eggnog or alcoholic beverages. If you choose to drink alcoholic beverages, do so in moderation. They will contain calories, extra calories from mixers, and often lead to mindless eating. Notice what happens for you if you choose to drink alcohol and decide if this fits in with your overall health goals.

4. Be active

Exercise can help manage holiday stress, reduce appetite, and boost your immune system. Make a plan to be as active as possible, especially during the holidays.

5. Make a plan

Think about what you want your holiday to be like. Think about how you want to feel after you eat. Make a plan to make this feeling a reality.

6. Make vegetables the main event

If you are hosting holiday dinners, this will be easy. If you are a guest, consider making vegetables your contribution to the meal. They will help you feel full, give you lots of energy, and keep you well during this busy season.

7. Try healthier versions of your favorite recipes

There are many quick and easy low-fat holiday recipes online and in cookbooks. Try something new this year!

8. Just say “no” to food pushers

Make a plan for how you would like to feel after you eat. Think about the potential food pushers at your holiday and practice how you will respond to their attempts to get you to eat more than you would like. Try something like this, “That sweet potato pie is just delicious, but I’m too full to enjoy another bite. May I take some home so I can enjoy it again tomorrow?

9. Keep perspective

One meal will not make or break you. Gently refocus your energy on mindfulness if you overindulge.

10. Resist the temptation to diet after the holidays

Planning to diet in the new year often leads to overeating around the holidays. Plan on NOT dieting in the new year.

Boston Vegetarian Food Festival

2009-10-30T14:08:00.002-04:00

If you are in Boston this weekend, check out the Vegetarian Food Festival!

http://bostonveg.org/foodfest/

Peaceful Eating is Just One Bite Away…

2009-10-12T13:57:00.003-04:00

Do you ever find yourself using “good” or “bad” to describe foods? Are you tired of feeling food is the enemy? What would happen if you gave all foods a permanent pardon?

This scenario might sound familiar to you if you have ever been on a diet.
Sue really wanted a chocolate chip cookie. But her diet plan did not allow for cookies, so Sue dutifully ate an apple instead. She still wanted the cookie, and since it still wasn’t on her diet plan, she ate a rice cake with peanut butter. The cookie craving persisted, and the diet plan was not wavering in the least, so Sue ate some carrot sticks with hummus. Sue couldn’t fight the craving any longer, so she broke down and ate three chocolate chip cookies. She felt she had “blown” the diet at this point, so she ate six more cookies. Sue felt guilty, and felt she failed again at this diet thing.

Here’s another version of the story.
Sue really wanted a chocolate chip cookie. She had learned to honor her hunger by eating whenever she felt hungry. She practiced mindful eating and really enjoyed every bite she ate. Sue put a chocolate chip cookie on a plate, sat down at the table, and ate her cookie. She savored every bite, letting each delicious morsel melt in her mouth. When she finished her cookie, she felt satisfied, and continued about her day feeling great.

The rebel in us will often be triggered the moment we are told we can’t do something. This is often true of food rules. If a particular food is not allowed in our diet, it sets us up to crave that food. This often leads to bingeing on this forbidden food, leading to overeating and guilt. Sue ended up eating more food and feeling worse in the first version of the story. The second version demonstrates Sue eating what she wanted, when she wanted, consciously and mindfully. She felt more satisfied with less food, and felt no guilt.

Consider experimenting with allowing yourself to eat anything you want whenever you want. No foods are forbidden. Eat when you are hungry. Stop when you are no longer hungry. Savor every bite.

Discover how peaceful your day can be when food is no longer the enemy, but is just food.

Fat Princess: Fistful of Cake PlayStation game

2009-08-05T08:29:00.004-04:00

I was made aware of this new game from Sony Entertainment. The goal of the game is for rescuers to save the princess from kidnappers. They do this by finding cake for her to eat so she becomes too fat for the kidnappers to carry.

I'd love to know your thoughts on this game. If you read the reviews, they describe the characters as lovable and comic. I am concerned that games such as this reinforce many negative messages we struggle with every day. It reinforces the belief that cake is bad and will make you fat. In reality, cake or any food in moderation can be part of a healthy eating. Demonizing it only makes us want it, and more likely to overeat it, even more. It also reinforces the belief that being overweight is bad and something to be laughed at. People of all sizes and shapes can be healthy and deserve to feel beautiful and respected.

Granted, this is a game. It's not meant to be taken seriously. It's certainly not intended as a public health message.

Please post your thoughts. Does this game send a negative message to you? If so, you'll find contact information at Sony at the link below to share your thoughts with them.

Check out the Mindfullness blog link below.
http://ow.ly/iZbm

What clients are saying about me...

2009-07-26T18:20:00.001-04:00

"Laura Foresta, you have solved the weight loss puzzle of my adult life with intuitive eating! First you taught me what my body needs to be nourished and then you suggested I investigate this new way of thinking about food and eating. Little did I know all that would happen.....in three weeks I lost 5 lbs., my blood sugar is better than it has been in 3 years, I am waking up early and full of energy and truly feel like I have a new lease on life. Since I have been paying attention to what I eat, I now know what being hungry feels like. I have discovered that sometimes I mistake "hunger' for thirst, fatigue or boredom. This new lifestyle for me is affecting other areas of my life as well....I am now mindful of each moment and find myself feeling calmer and enjoying things. I almost feel a spiritual change because of this new philosophy. Most of all I feel healthier and so much more hopeful about the future. I have been trying to lose weight for the last seven years unsuccessfully and now quite abruptly you seem to be helping me to reset my metabolism. I thank you from the bottom of my heart for helping me so much on this fascinating journey. My life is richer for all that you are teaching me and I feel in control, revitalized and on the cusp of something great, I can't wait to see what will happen next. - EN"

Stop this thing I want to get off (getting off the diet roller coaster)! - part 2

2009-07-15T20:04:00.003-04:00

When you are hungry, you deserve to eat.

Yup, that’s right. When you feel hungry your body is telling you it’s low on fuel. When your car’s gas tank is empty, do you continue to drive it or do you stop at a gas station to fill it up? Eventually it will stop going without fuel. When your body’s tank is empty, do you stop to refuel? The reality is, if we ignore our hunger, our body responds by slowing down and conserving energy. When we ignore hunger cues long enough, we don’t get them anymore and stay in energy conservation mode. That means we are burning fewer calories throughout the day, making weight loss even more difficult. Eating when hungry helps your body stay in calorie-burning mode.

Some people feel anxious when they feel hungry. It might help to know hunger is a normal physiologic signal that your body needs fuel. Some people don’t feel hunger - especially chronic dieters. The good news is you can reset your hunger thermostat by eating regular meals. Eating breakfast is a great way to get your metabolism revved up. Breakfast skippers might notice they can go all day without eating, but then feel hungry in the evening and night. If you experiment with eating breakfast, you might notice you are hungry for a midmorning snack and for lunch, but end up eating fewer total calories for the day.

What does hunger feel like in your body? Does your stomach growl? Do you get a headache or get cranky if you wait too long to eat? What do full and overfull feel like? Do you feel uncomfortable or sick if you’ve eaten too much? If you wait until you are extremely hungry to eat do you tend to eat beyond comfortable fullness?

I invite you to experiment with eating when you are hungry (whatever time of day or night that is), and stopping when you are comfortably full (could go for 3 or 4 hours without eating again). Consider tracking your hunger level before you eat anything and your fullness level when you are finished eating. Do you notice any patterns? Get curious about what is behind your eating patterns, and use nonjudgmental language when thinking about them.

These experiments will help you on the path to the land of the non-dieter. Welcome!

If you would like to attend a group class in Boston discussing this approach to healthy eating, please post a comment indicating so with your contact information.

Controlling the American Appetite

2009-07-02T22:07:00.005-04:00

Check out this great segment from NPR's On Point today featuring Dr. David Kessler. It is an eye-opening discussion of how foods are engineered to keep us wanting more.

http://www.onpointradio.org/2009/07/controlling-the-american-appetite#comments

Mindless Eating

2009-06-30T09:53:00.001-04:00

Check out this video about mindless eating.

http://www.youtube.com/watch?v=dFjqEQgkxsQ&feature=PlayList&p=6DC68EA723156C7F&index=7

Stop this thing – I want to get off!

2009-06-09T13:13:00.002-04:00

Have you been riding the diet roller coaster? Up and down and up and …

Roller coasters are for amusement parks, not for the kitchen. Frankly, they make me nauseous.

Obtaining nutrition is one of the most natural activities of all living creatures. Everything gets energy from somewhere. If this is such a natural activity, why is there a multi-billion dollar industry full of people telling us how to do it right? In all the chatter about this diet and that diet, we’ve learned to ignore our own body’s wisdom, and doubt our sense of hunger and fullness and our ability to choose healthful foods, let alone trust ourselves in a room with foods we consider “bad”. We chastise ourselves for being imperfect eaters and say uncomplimentary things when we view ourselves in the mirror. We ignore our hunger, causing our cravings to spiral out of control. Enter the bag of cookies that doesn’t make it out of the parking lot of the grocery store.

Consider the “diet” concept based on depriving yourself of foods you truly enjoy. It often requires you to count things: calories, carbs, fats, points, bowls of cabbage soup. Perhaps you must eat at predetermined times rather than according to your hunger. Perhaps you choke down some food you don’t like just because it’s on the “diet.” This pattern leads to rebellion and bingeing on the very foods we think we shouldn’t eat. It leads to a malfunctioning of our hunger and fullness thermostat and slows metabolic rate, making achieving and maintaining a healthy weight virtually impossible. It makes us feel badly and takes all the fun out of eating.

Take a leap of faith in your body’s ability to self-regulate and banish diets. Forever. While we’re at it, let’s banish “should”, “shouldn’t”, “can’t”, “ought to”, “good” and “bad” as they relate to food and eating patterns.

Imagine a world where no food is forbidden. You can eat anything you want anytime you want. There is no guilt. Food is satisfying and delicious – far from the cardboard-like rice cakes of diets past. Texture, color and flavor drive your food choices rather than some prescribed meal plan. Sound peaceful? Or maybe a little scary? Stay tuned for upcoming articles for tips on how to finally get off the diet roller coaster and put the pleasure back into eating.

Preparing for Pregnancy

2009-05-21T09:03:00.002-04:00

Great nutrition and regular exercise are important for preparation for pregnancy. Being in good nutritional “shape” before pregnancy can help your body and your baby’s, especially during the early and important developmental stages of pregnancy before most women know they are pregnant.

There has been a lot of buzz in recent years about nutrition and fertility. Causes of infertility most related to nutrition involve body weight and ovulation. Women with low levels of body fat, especially those that do not menstruate are at risk for fertility problems. Women who are overweight (BMI 25-29.9) or obese (BMI 30 or greater) are also at risk for ovulation-related infertility. It has been noted that women who carry extra weight in the belly might be at particular risk.

A natural approach to increasing fertility is to achieve and maintain a healthy weight through a combination of a healthful diet and regular exercise. Crash diets are not recommended, as they often eliminate healthful nutrients necessary for good health and to prepare the body for a healthy pregnancy.

Nutrition ideas:

Take a multivitamin with 400 mcg of folic acid.
Avoid trans fats (hydrogenated oils in many processed and fast foods).
Limit refined starches (white bread and rice, refined sugar, cakes, cookies, crackers).
Choose higher-fat dairy products if you have an ovulation disorder (return to lower-fat dairy after pregnancy for weight maintenance and heart health).
Follow the Plate Method for lunch and dinner: 1/2 plate colorful veggies, 1/4 plate lean protein primarily from plant sources (tofu, beans, nuts, seeds), 1/4 plate whole grain or high-fiber starch (whole wheat pasta, brown rice, beans, quinoa, millet, corn, peas, sweet potato with skin).
Snack on fruit and veggies.
Bring lunch from home instead of buying it out.

Exercise ideas:

Choose exercise you enjoy so you will keep doing it.
Meet friends for walks instead of lunch.
Have family biking outings instead of watching TV.
Hire a personal trainer.
Join a gym.
Try exercise classes at your local adult education center.
Join a running, walking or hiking club.

Preparing for pregnancy can be an exciting undertaking. It can also produce stress. We know hormone levels are affected by stress which can impact the ability to conceive. As much as possible, reduce stress related to fertility and conception. Enjoy the healthful changes you are making. Celebrate all the ways your body moves and choose exercise you enjoy. Consider stress management techniques like yoga, meditation, journaling, counseling, etc. And have fun!

The American Plate - where does our food come from?

2009-05-13T10:00:00.005-04:00

I had the good fortune of traveling to Hawaii last summer. It was there I ate some of the best organic strawberries I have ever tasted. They were grown locally, and red all the way through, having been allowed to fully ripen before harvesting to develop their complex flavor and sweetness naturally. When was the last time you had a strawberry that was red all the way through? This week I bought some organic strawberries that were grown in California. They were red on the outside, and white on the inside, without the wonderful flavor and sweetness of the Hawaiian strawberries.

What caused such a difference in flavor and quality? Differences in soil? Growing and harvesting practices? Perhaps the loss in quality is related to the distance food travels to get to my grocery store?

To say that U.S. agricultural policy is complex is an understatement. There are many issues to consider: economics, environmental impact, humane treatment of animals and workers, nutritional quality of the food, etc. For a compelling look at how some of our food gets on our plates, and in what state it arrives there, check out the clips on the link below. Be forewarned - you might be inspired to watch the films in their entirety.

http://www.treehugger.com/files/2009/01/5-food-films-deserved-oscar-nomination.php?dcitc=daily_nl

Farmers' Market Season is Here!

2009-04-26T21:31:00.003-04:00

You can't beat the flavor and nutrition of fresh, locally grown produce. Some local farmers' markets are opening in May. Check the link below for the dates, days, and times of farmers' markets near you.

http://www.mass.gov/agr/massgrown/farmers_markets.htm

Confused by all the nutrition information out there?

2009-04-08T08:39:00.005-04:00

There are so many websites, books and infomercials hawking this diet or that supplement as the solution to our many health and weight control problems. If you're looking for straight talk regarding food, nutrition and health, check out Nutrition Action Healthletter published by the Center for Science in the Public Interest (CSPI). The healthletter is a no-nonsense review of the latest nutrition research, products and health recommendations in an easy-to-read, witty format. It's by far my favorite source of nutrition information.

http://cspinet.org/nah/index.htm

CSPI has been instrumental in many governmental policy changes regarding food labels, removing trans fat from restaurant foods, and removing unhealthy foods from schools. Read more about them at:

http://www.cspinet.org/about/index.html

Free Meal Planning Website

2009-04-07T08:31:00.000-04:00

Check out this meal planning website. It has lots of tools for creating a more healthy lifestyle. You can make shopping lists, plan menus, get recipes, make plans for regular exercise, and discuss topics with other users. It has an option to create your own cookbook and can share that with others. It also has articles on various health topics and motivational planning tools.

http://www.mealsmatter.org/index.aspx

Belly up to the (pasta) bar

2009-03-31T07:49:00.000-04:00

Planning to run the Boston marathon this year? Having the proper fuel on board before the race can help you have a strong showing at the finish line. Carbohydrate loading is a helpful practice to maximize the stored energy in your muscle cells to carry you through the race.

How does it work?

Our muscles store carbohydrate in the form of glycogen for use during exercise. This is one of the fuel sources that sustain you through endurance exercise. Our muscles also rely on body fat and on what we eat and drink during exercise for fuel for the long haul. Carb loading helps you store more glycogen in preparation for the big day.

Tapering exercise the weeks before the event allows for optimal rest and recovery of muscle cells before the event. It also helps prevent last-minute injuries. Resting muscles use less fuel, so glycogen storage can take center stage.

How do you do it?

Keep your carb consumption to about 50-55% of your total calories a week before the event. Protein and heart-healthy fats should make up the balance of calories you need.

Increase your carb intake to 55-65% (3-5 g carb per pound body of weight) of daily calories three or four days before the event as you continue to decrease your exercise to allow for maximum glycogen storage. You might need to reduce protein and fat intake on these days so as not to exceed your calorie requirements. If you notice excess gas, try lower-fiber sources of carbohydrate. Too little fiber can cause constipation, so experimenting early in the week before race day will be helpful. Glycogen is stored in the muscle cells with water, so you might notice weight changes during your carb loading due to fluid shifts. As your muscles use this glycogen on race day, the water is freed up and helps prevent dehydration.

Consider working with a registered dietitian to coach you through your carb loading process. This is especially important if you have diabetes or blood sugar problems, be sure your blood sugar levels remain in a safe range.

Have a great race and we’ll see you at the finish line!

Got Goals?

2009-01-19T22:03:00.000-05:00

How many times have you come up with a New Year’s Resolution? You stick to it for the first few weeks, and then something happens to get in the way and throw you off track.

Here are some guidelines to help you set goals and resolutions that you have a shot at reaching. Try the SMART goal approach. This method works for any kind of goal, whether it’s for weight loss, work, exercise, or personal projects, to name a few.

S: Make your goals specific. The more detail you can put into your goal, the easier it is to achieve.

M: Make your goals measurable. Define your goal in terms that can be quantified, so you know for sure when you have achieved it.

A: Use action-oriented phrases and positive language when developing your goals. What will you do to help you achieve that goal?

R: Attainable goals are realistic ones. Start with the very first step needed to reach your larger goal. Approaching goals with small steps makes them more manageable. Little bits over time make a big difference!

T: Goals that keep you motivated are trackable. When you track your progress and build in a reward system for when you achieve your goals, you are more likely to continue working toward them.

Here are some examples of SMART goals for weight loss.
Long-term goal: lose 20 pounds
I will walk Monday, Wednesday and Friday from 6-7 p.m. on the treadmill at the gym at a pace of 3 miles per hour.
I will eat a fruit with breakfast and lunch every day.
I will make a weekly meal plan and grocery list every Saturday.
I will keep a food and exercise log every day, and will track my fruit consumption and treadmill walks. If I have met my goal every day for 1 month, I will buy a new pair of walking shoes.

If you are not able to reach your goal at the end of your planned timetable, review the goal. It probably isn’t the right goal for where you are right now. Take a look at the things that got in the way of achieving that goal. Now brainstorm ways to overcome those barriers. Consider making one of your brainstorm ideas your new goal.

www.ombecenter.com