Bikram Yoga

Bikram yoga, more commonly called “hot yoga”, continues to gain popularity around the country. Originally developed in 1974 by Bikram Choudhury, a yoga master from India, Bikram yoga is a series of 26 unique poses combined with special breathing exercises performed during a 90 minute class. The main difference between this and other forms of yoga is that this style takes place in a yoga studio with a special heated room.

Bikram yoga provides all the benefits of traditional yoga like increased flexibility, decreased stress and weight loss support, plus the advantage of the heat. The heat warms your muscles, increasing your range of motion and helping to prevent injury. It also promotes greater circulation and causes you to sweat, which has great a “detoxifying” effect.

If you are interested in giving this type of yoga a try, here are a few important guidelines to get you started:

1. Make sure the yoga studio you choose is certified to teach Bikram yoga.
2. You will be sweating A LOT, so it’s very important to drink adequate amounts of water before, during and after class. Avoid caffeinated beverages and alcohol which promote dehydration.
3. I suggest bringing your own yoga mat and towels to class.
4. As a general rule you should not have anything to eat for 2 hours prior to class. If you are going to a morning class, make sure you eat something 2 hours before class so you’re not working on a completely empty stomach.
5. If you are pregnant or new to yoga, I would not suggest this type of yoga.

Keep in mind that you should talk with your physician and research the practice before starting any new form of exercise. Bikram yoga can be a great addition to your workout routine! To learn more or to find a studio near you check out these online resources:

Bikram Hot Yoga Class Finder

everythingyoga.com

- Lauren

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There’s No Better Time Then NOW!

While sorting through the mass of e-mails and headlines that make their way into our inboxes everyday, Josee (who just so happens to be my office mate) proclaimed yesterday “They’re already starting to talk about New Year’s resolutions!” I just shook my head, wondering like many of us do, “where the heck has the year gone?” Unfortunately, this is an all too common feeling nowadays. With our ever increasing list of responsibilities and things to do, time flies by at lightening speed.

As I started thinking about New Year’s resolutions and our ultra busy lives, I realized something. Why do we wait until New Year’s to make our resolutions? Why do we wait until we’re not so busy or we finish that “project” or we have that big event coming up, before we treat our bodies well? The truth of the matter is, the better you are to your body the better it’s going to be to you. If you eat well, exercise on a regular basis and get adequate sleep, you’re going to be so much better equipped to deal with the ups and downs of day to day life.

So wouldn’t NOW be a good time to put those resolutions into action? Be unique! Tell people that you’re starting your ‘New Year’ right here and right now. Commit to yourself TODAY to start that exercise program, quit smoking or eat more fruits and vegetables. Don’t be one of those people lost in the mass of newcomers at the gym every January, only to find dust on your sneakers come March. Make small changes, stay focused, and over time I promise they will lead to a happier, healthier you!

- Lauren

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Tomato & Mozzarella Salad

I absolutely love cheese! Melted, sliced, crumbled or aged…there’s no single food I enjoy more. I even tried once to give it up for two weeks, but barely made it for two days. My downfall was when Josee bought this amazing truffle cheese around the holidays last year. I ate almost the entire thing and I swear I still have dreams about it.

Since I’m in such a “cheesy” mood today, I want to share a simple, tasty recipe that can be prepared in no time at all. Insalata Caprese (more commonly called tomato & mozzarella salad) literally means “salad from Capri”. Capri is an island off the coast of Italy and its famous salad works great as an appetizer, side item or main dish for cooks who are in a hurry, but want something fresh and delicious. If you can slice tomatoes, you can make this recipe!

Ingredients

3 large vine-ripe tomatoes, washed and sliced ¼ inch thick
1 lb fresh mozzarella, sliced ¼ inch thick
1 bunch fresh basil leaves, washed and dried on paper towels
1-2 Tbsp Extra virgin olive oil
1 Tbsp Balsamic vinegar
Salt & pepper to taste

Prepare tomatoes, mozzarella and basil as directed above. You can even buy pre-sliced mozzarella to save time. On a nice plate or platter, arrange tomatoes, mozzarella and basil leaves, stacking and overlapping them in a circle. Drizzle olive oil and balsamic vinegar over top evenly and sprinkle with salt and pepper to taste.

If you prefer, you can chop the basil and sprinkle it on top instead. You also want to look for the freshest and most flavorful tomatoes you can find that aren’t too mushy. Experiment a little! Try using garlic infused olive oil or add other herbs like oregano. You can also arrange this salad on of a bed of mixed greens for a different presentation.

Enjoy!

- Lauren

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Starbucks Unveils Its “Morning Source” Breakfast Items

In an effort to stimulate sales and keep customers coming back, Starbuck’s unveiled its new Morning Source breakfast menu today. The line of healthier breakfast items encourages you to “Start Your Day Right” with 6 different options including Perfect Oatmeal, Fruit Stella, Chewy Fruit & Nut Bar, Multigrain Roll, Apple Bran Muffin and a Power Protein Plate.

Unfortunately I couldn't find the nutrition info for these new items on the Starbucks website. But I did read an article in USA Today last week that reported the calories ranging anywhere from 140 for the Oatmeal without topping, to 330 for the Apple Bran Muffin and Power Protein Plate. Check out some of their more detailed nutrition information. Keep in mind, not all stores will be offering these, so be sure to call ahead or check online. Hopefully we will have a chance to try them soon, but if you get to it before us please tell us what you think!

- Lauren

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Michael Phelps Eats 12,000 Calories a Day!

I’ve been watching the Olympics a lot over the past few weeks and I don’t know about you, but looking at all those fit bodies really motivates me. I know I don’t have to perform or train like an Olympic athlete, but I definitely know I could be doing better.

There’s been a lot of talk in the news about Michel Phelps and his vigorous “training” regimen (how else would you expect someone to win 8 gold medals at a single Olympics?). I find it amazing the amount of calories he burns during his workouts. But what I find even more intriguing are the discussions about his diet, with reports of him taking in up to 12,000 calories a day during his Olympic performances. His breakfast alone consisted of “three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise, two cups of coffee, one five-egg omelette, one bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes” according to a story by the Times Online.

As a dietitian I was surprised at first to see that the majority of what he is eating is not exactly what most would consider “healthy”, but then I realized that in order for him to take in that incredible amount of calories in one sitting he had to eat those high-calorie density foods.

It’s unreasonable to compare the training and diet of this amazing athlete to the average person who is trying to get in shape or watch their weight, but I believe there is a very important point to take away from all of this. That physical activity not only helps you look and feel better, but it also allows for some leeway in your diet. If you’re exercising on a regular basis you don’t have to feel so guilty about an over-indulgence or indiscretion because your body is going to be better equipped to “deal” with those extra calories. The only reason Michael Phelps can take in 12,000 calories a day is because he’s burning it off through physical activity.

I’ve said it before and I’m going to say it again. If you’re trying to lose weight or simply want to prevent weight gain then you need to exercise. Get moving! It doesn’t matter what you do or when you do it, Just Do Something. Think about how good you feel after you exercise, I promise you won’t regret it!

- Lauren

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Mushrooms & Weight Loss

In a study published in the July 2008 issue of Appetite, “preliminary” research links an increased intake of “low-energy density foods, specifically mushrooms, in place of high-energy density foods, like lean ground beef” with the prevention and treatment of obesity. Interesting? Yes. Surprising? No.

Participants were randomly given either mushroom or beef entrées (lasagna, napoleon, sloppy Joe’s and chili) over four days. Subjects then switched entrées the next week to consume the other ingredient, either mushroom or beef depending on what they’d eaten the previous week. Researchers found that those who ate the meat meals took in “420 more calories and 30 more grams of fat per day over the 4 day test period”.

Seems simple, right? Eating more “low-energy” or low-calorie foods like mushrooms and other vegetables in place of higher calorie foods like meat will help you lose weight (of course). But according to Dr. Cheskin, lead researcher and director of John Hopkins Weight Management Center, “the most intriguing finding was that subjects seemed to accept mushrooms as a palatable and suitable culinary substitute for meat”. In addition, subjects who ate the lower calorie meal did not eat more later in the day to compensate.

So why not try it. Substitute a higher-calorie item like beef in a hamburger with a lower-calorie item like a Portobello mushroom. If you have any other good ideas, be sure to let us know!

- Lauren

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Pineapple Couscous Salad

Nancy talked all about summer grilling yesterday, so I thought I’d give you a tasty side dish that goes great with anything grilled!

Pineapple Couscous Salad

2 cups	Couscous, cooked
½ lb	Lean deli ham or cooked turkey, cubed
2 Tbsp	Extra virgin olive oil
1 cup	Pineapple, chopped
1 clove	Garlic, finely chopped
½ cup	Green onions, sliced
½ cup	Sweet red pepper, chopped
2 Tbsp	Lime juice
½ tsp	Chili paste
1 tsp	Salt

Cook couscous as directed. Drain pineapple if using canned and chop into bite sized pieces. Prepare the garlic, ham, green onions and peppers. Warm oil in a pan over medium heat and sauté ham, onions, peppers and garlic for 5-7 minutes or until peppers become soft. Next, combine all ingredients in a medium sized bowl and mix well. Taste and adjust seasonings.

You can serve this dish hot or cold. If serving cold, cover and refrigerate for at least 30 minutes. You could even enjoy this as a main dish or remove the meat and make it vegetarian. Feel free to experiment with the ingredients. Try the recipe with shrimp or chicken or substitute mango or papaya for the pineapple. You can also get creative with the veggies, just about anything fresh and chopped like cucumbers, mushrooms or tomatoes goes.

Enjoy!

- Lauren

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Eggs for Breakfast to Lose Weight

I love eggs and I think they’ve gotten a bad rap over the years for their cholesterol content, which is why I was happy to read a study published in the International Journal of Obesity which reported that eating eggs helped overweight people lose more weight.

The study revealed that eating two eggs for breakfast, as part of a reduced-calorie diet, helped participants lose more weight (65% more to be exact) than participants who ate a bagel breakfast of the same calories. In addition to weight loss, those who ate eggs for breakfast reported higher energy levels than those who ate the bagel diet.

Lead researcher, Nikhil V. Dhurandhar, Ph.D feels “the increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet”, meaning people felt more full during the day and didn’t eat as much. This study also supports earlier research published in the Journal of the American College of Nutrition that found “people who ate eggs for breakfast felt more satisfied and ate fewer calories at the following meal”.

I know what some of you are probably saying at this point…what about the cholesterol in eggs? Although it’s important to limit cholesterol as part of a healthy diet, eggs are also an excellent source of high-quality protein and other beneficial nutrients (mostly found in the yolk). This high-quality protein could very well be what was helping people feel more satisfied during the day. Not to mention, researchers “found that blood lipids (cholesterol and triglycerides) were not impacted during the 2 month study”.

So if you’re trying to watch your weight or just want to feel more energetic throughout the day why not try incorporating eggs as part of your breakfast!

- Lauren

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Dunkin Donuts Launches DDSmart Menu

Yesterday Dunkin Donuts launched a new line of healthy breakfast items called DDSmart. If you’re watching calories, but like to eat breakfast on the go they have some great options. We’re planning to try them very soon and hope they taste as good as their nutrition stats look. With all options under 400 calories and 10 grams of fat, you can’t go wrong. Check it out and be sure let us know what you think!

- Lauren

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Exercise Pill

It seems you can take a pill for just about anything these days. I cringed as I read the headline “Drug Gives Couch Potato Mice Benefits of a Workout”.

A study published recently in Cell found that inactive mice (yes, mice – not humans) who were given AICAR (the “exercise pill”) for “four weeks burned more calories and had less fat than untreated mice”. They also found that the mice receiving the exercise pill “could run about 44 percent farther and 23 percent longer” on a treadmill test than mice not receiving the pill.

Ron Evans, an author of the study, feels the drug could be beneficial in treating obesity and other metabolic diseases, but “safety in people would have to be assured” first. Although this may seem appealing to some who claim they can’t exercise or maybe who just don’t like to exercise, it’s no replacement! The numerous physical and psychological benefits of exercise including appetite and weight control, cardiovascular conditioning, stress reduction and improved sleep cannot be mimicked by a pill alone.

So get up, get out and JUST DO SOMETHING!

- Lauren

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Limit High Fructose Corn Syrup

A recently publish study in The Journal of Nutrition suggests that consuming fructose can “make you fatter”. A very small study found that fructose (fruit sugar) is converted to fat in the body very quickly compared to glucose (table sugar). Although fructose occurs naturally in fruit, it’s also used in many processed foods (cakes, cookies, soda, etc.) in the form of high-fructose corn syrup.

Study participants (a total of 6) were randomly given one of three different drinks – 100% glucose, 50% glucose & 50% fructose, or 25% glucose & 75% fructose. The subjects were then given a “standardized” lunch four hours later. Researchers found that the drinks containing fructose increased lipogenesis (when the body turns sugar into fat) and also made them more likely to store fats at the next meal.

Not all researchers agree with the findings of this new study. It’s also important to note that the limited size of the study means that additional research needs to be conducted before any definite conclusions can be drawn. Chances are, the fructose controversy will continue for some time.

Dr. Parks, lead author of the recent study, encourages people to continue eating fruits because they contain many beneficial nutrients, but states “limiting processed food containing high-fructose corn syrup as well as curbing calories is a good idea”. We couldn’t agree more!

- Lauren

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>http://well.blogs.nytimes.com/2008/07/24/does-fructose-make-you-fatter/

>http://ihealthbulletin.com/blog/2008/07/24/new-fructose-study-yes-fructose-makes-fat-faster/

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Pass on the Jalapenos

The FDA appears to be hot on the trail of the source for the Salmonella outbreak that has now affected “more than 1,200 people in 42 states”. After lifting the warning on tomatoes a few days ago, the CDC is now reporting that a jalapeno pepper found at a distribution center in Texas tested positive for salmonella.

Although the pepper came from a farm in Mexico, officials say it’s too early to tell where the jalapeno may have been contaminated and if this discovery is in fact the source of the outbreak. The distributor has agreed to recall the contaminated jalapenos.

The government is now encouraging consumers, especially the elderly and those with compromised immune systems, to avoid all raw jalapeno peppers. I went for sushi last night and was very glad when my waitress informed me they would not be serving the jalapenos that usually come on my favorite roll.

Stay tuned for more updates.

- Lauren

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Low Carb and Mediterranean Diets Promote More Weight Loss

A recently published study in the New England Journal of Medicine compared the “effectiveness and safety” of weight loss using a Low-Carbohydrate, Mediterranean, or Low-Fat diet. Findings suggest that Low-carbohydrate and Mediterranean diets promote greater amounts of weight loss than a Low-Fat diet.

322 obese subjects were randomly assigned to follow either a calorie controlled low-fat diet, a calorie controlled Mediterranean diet or a non-calorie controlled low-carb diet over a 2 year period. Of the “272 participants who completed the intervention” the average weight loss was 7 lb in the low-fat group, 10 lb in the Mediterranean group and 12 lb in the low-carb group.

The low-fat group was instructed to eat low-fat grains, veggies and fruits and limit intake of sweets and unhealthy snacks. The Mediterranean group ate lots of veggies, poultry, fish and healthy fats like olive oil and nuts, while the low-carb group followed a diet that aimed to provide only 20 grams of carbohydrate daily (which is extremely low) for the first 2 months with a gradual increase to a maximum of 120 grams of carbohydrate daily for the remainder of the study. The low-carb participants were also encouraged to “choose vegetarian sources of fat and protein and to avoid trans fat”.

Another point to mention is that findings showed the greatest improvement in the ratio of total cholesterol to good cholesterol (HDL) in the low-carb group and the greatest improvements in blood glucose in the Mediterranean group. Lowering your ratio of total cholesterol to HDL cholesterol will decrease your risk of developing heart disease and improving your blood glucose levels will decrease your risk for developing diabetes.

Although these study results are interesting, personal taste preferences, special dietary needs and varying metabolisms must be taken into account when considering any diet program. Health professionals continue to promote a healthy lifestyle that includes regular exercise along with a diet rich in fruits, vegetables, low-fat dairy, whole grains, beans/legumes, lean meats and healthy fats with limited intake of saturated and trans fats, sweets and processed foods.

- Lauren

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Fruit for Desert

Most of us are aware of the effect of chronic overeating on our weight and appearance, but many of us don’t think about what’s happening ‘on the inside’. When you eat a big, fatty meal your body releases inflammatory chemicals that can promote the development of conditions like heart disease and insulin resistance. Metabolizing a rich meal also produces an excess of free radicals in the body causing a big drop in your antioxidant levels.

In simple terms, free radicals are scavenger molecules that circulate through the body damaging healthy cells. Antioxidants, like Vitamin C, E, and phytochemicals (which give color, flavor and smell to plant foods) help protect those healthy cells from being damaged. Over time free radical damage can promote things like cancer and aging. Incorporating antioxidants into your diet on a regular basis can help prevent this process from happening.

One of the best sources of antioxidants and phytochemicals are raw fruits and vegetables. They’re also typically low in calories and packed with fiber and water, which helps keep you full and promotes weight loss (we love that!). Fresh berries, spinach, tomatoes, garlic and beans are all packed with antioxidants [just to name a few]! I could go on for pages talking about ways to incorporate these foods into your diet, but I want to focus on fruit in particular for now.

Eating fruit for desert is a common recommendation when trying to satisfy a ‘sweet tooth’ or craving, but I want to suggest fruit for desert for a different reason this time. As stated above, metabolizing a rich meal produces free radicals in the body and can cause your antioxidant levels to drop. Since we all tend to ‘overindulge’ from time to time, why not try having fruit for desert [instead of cheesecake or chocolate cookies] after a heavy meal to replenish those antioxidant stores and hopefully prevent some of the free radical damage.

Check out these yummy Berry and Sherbet Filled Chocolate Cups that are jam packed with antioxidants! I also love Warm Raspberries over Low Fat Vanilla Ice Cream or a nice bowl of fresh mixed berries with sliced almonds on top. And for something a little different give these Mother’s Day Fruit Cups a try.

Let us know if you have any good recipes or ideas!

- Lauren

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Recipe Renovation - Mom’s Macaroni Salad

Summer is officially here and that means the ‘old BBQ’ has probably been puttin' in some overtime lately, especially after the long holiday weekend. And what goes better with grilled meat and veggies than macaroni salad?

My Mom began years ago with a macaroni salad recipe taken from the back of a vinegar bottle and we’ve both tweaked it over time to suit our tastes. So, here’s my healthy version of a classic summertime favorite!

Macaroni Salad

1 lb (dry) whole wheat elbow macaroni (or your favorite shaped noodle)
1 cup ‘Light’ Hellman’s mayonnaise
1 cup fat free sour cream
½ cup white vinegar
2 Tbsp white sugar
2-3 sweet bell peppers, diced
1 cup celery, diced
¾ cup red onion, diced
Salt & pepper to taste

Boil water and cook noodles per package directions. While noodles are cooking wash and prepare the peppers, celery and onions. In a large bowl combine mayonnaise, sour cream, vinegar, sugar, salt and pepper. Add diced vegetables and mix well, then cover and place in the refrigerator until the noodles are done. When noodles are done cooking, drain in a colander and run under cold water for 1 to 2 minutes. Once noodles have cooled down combine them with the other ingredients in the large bowl, mix well, cover and place back in the refrigerator.

I find this recipe tastes best if you can prepare the macaroni salad the night before or the morning of an event to allow the noodles to soak up the dressing. I also recommend stirring occasionally (or as able) while it sits in the fridge. This will allow the liquid mixture to be evenly distributed as some of it tends to run to the bottom of the bowl before it thickens.

I also encourage you to experiment with different types of pasta and vegetables. I love to use the Cavatappi, also know as “corkscrew” pasta, but it can be hard to find sometimes. I also use a variety of sweet bell peppers (red, yellow and orange) to add color to the dish.

Let us know what ‘tweaks’ you add and how it turns out!

- Lauren

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SALSA - Latest Focus in Salmonella Outbreak

First tomatoes were blamed for the salmonella outbreak that has affected nearly 1,000 individuals across the country since early April. As investigations into the source of the outbreak remain unclear, the government turns to other possible sources, mainly fresh salsa.

The scare has cost the tomato industry “hundred of millions of dollars”, in addition to growing frustration and anxiety among farmers, restaurants and consumers. Although representatives from the CDC have not confirmed a new source, the government is now looking into salsa and its associated ingredients including “jalapeno peppers, cilantro, scallions and Serrano peppers”.

It appears that they are more concerned with fresh salsa that is prepared at restaurants, not canned or processed salsa. “Officials continue to decline to name the restaurants, but say most are not affiliated with chains.”

Until government officials can narrow down the actual source of the outbreak, we encourage you to play it safe and avoid restaurant salsas if possible. It’s also important to always remember and incorporate Safe Produce!

- Lauren

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Alternative to Gastric Bypass Surgery

First there was the Tantalus Two, a weight loss device that sends signals to the brain via implanted electrodes ‘tricking’ the body into thinking it’s full. Now a new medical device “shows promise as a reversible and less extreme alternative to existing bariatric surgeries”.

A study published recently in the journal Surgery tested the effects of VBLOC, also known as vagal blocking therapy, on body weight, appetite and intake in obese patients, independent of any prescribed diet or exercise program.

The vagus nerve plays a role in appetite stimulation and designers of the study wanted to see if electrically blocking the signals of the vagus nerve would cause “obese patients to feel full after a ‘normal sized’ meal”. The benefits of vagal blocking therapy over gastric bypass are that the device is implanted laparoscopically and the proceedure is reversible and doesn’t change the anatomy of the stomach or digestive tract. Ideally this creates a much less risky and complicated situation.

31 participants were followed for 6 months and results showed they “lost an average of nearly 15 percent of their excess weight”. Remember, this was independent of any specific diet counseling or exercise regimens. In addition, “a quarter of the participants lost more than 25 percent, and three patients lost more than 30 percent” of their excess weight.

Many people turn to gastric bypass because they have failed at previous weight loss attempts. However, the diet following gastric bypass is extremely restrictive, typically causing nausea, vomiting and abdominal discomfort if not followed correctly. The point I’m trying to make is if someone was unable to successfully follow a weight loss ‘diet’ before surgery, how can we expect them to stick to such a restrictive diet after surgery (well, besides the avoidance of abdominal pain and discomfort of course)? It’s possible that with vagal blocking therapy patients could learn to be satisfied with smaller portions over time, while avoiding the uncomfortable complications associated with gastric bypass.

Researches intend to conduct a follow up study with over 300 patients to further test this device. Although it’s no substitute for proper education, a healthy diet and exercise, less risky procedures could ultimately benefit obese patients who are looking for additional support in their weight loss efforts.

- Lauren

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