March is National Nutrition Month

Originated in 1973, National Nutrition Month is an annual campaign sponsored by the American Dietetic Association to promote nutrition awareness and education. This year's theme is "Eat Right With Color." Splash some color on your plate with a variety of fruits, vegetables, whole grains, lean proteins and dairy every day. Making small improvements in your eating habits will over time, add up to significant health benefits.

Marvelous Mushrooms

The mushroom may pale in comparison to the other brightly colored vegetables in the display case, but nutritionally it is no lightweight. Mushrooms contain surprising amounts of fiber, B vitamins, selenium, potassium, and copper. They are also the only plant source of vitamin D. When exposed to sunlight, their vit. D content soars.
Emerging data suggests that mushrooms may have the ability to enhance our immune system, fight infections, and offer protection against diabetes, heart disease, and cancer. Mushrooms contain enzymes and microbial compounds to fight off potential invaders and to keep from rotting. Scientists believe these survival skills of fungi may be a clue to the health benefits, considering the fact the antibiotic penicillin was derived from a fungus.
Mushrooms can also help in low calorie meal planning, since they are 90% water and virtually fat-free. When used as a substitute for meat, they can reduce calorie intake by 400 calories a day.
Complex flavors and appealing textures make mushrooms a versatile ingredient in cooking. Add crunch with raw enokis to salads or soups. Stir-fry almost any fresh mushroom or saute with garlic and toss with pasta. Top steaks, chicken, and omelets. Creminis may be oven roasted with a drizzle of olive oil and eaten hot, or cooled and added to salads. Portabellas (a large cremini) are perfect for brushing with toasted sesame oil and soy sauce and grilling. Dried porcini and shiitake add flavor to soups and sauces, and risotto.
Fresh mushrooms can be refrigerated for up to a week when stored in a paper bag. Quickly rinse mushrooms to remove obvious dirt, but don't soak them as they will absorb water and become soggy. Trim off the end of the stem before using. If you go foraging for wild mushrooms, bring an expert who knows the difference between the edible and the stomach-pumpers!

Eat Your Way to a Better Mood

Got the winter blues? Your diet could be the reason. Certain foods are key components in the production of powerful brain chemicals, called neurotransmitters. Neurotransmitters such as serotonin, dopamine, and norepinephrine may jog your memory, improve performance, improve sleep and boost your mood. Try these good mood food strategies and notice a better outlook.

• Limit refined carbohydrates. Refined starches and sugars such as white bread, crackers, bagels and rice, soda, candy, fruit juice, are digested quickly, leading to a dip in energy and rebound hunger a few hours later. They can also create radical spikes (and drops) in your blood sugar, which leave you feeling cranky and tired. High-quality carbohydrates such as vegetables, fruit, legumes, brown or wild rice and oatmeal trigger the release of serotonin which enhances calmness, improves outlook, and may lessen feelings of depression. Foods rich in soluble fiber such as flax seeds, oats, barley, apples, pears, sweet potatoes, peas and beans help slow down the absorption of sugar in your blood, potentially lessening mood swings.

• Get your B-vitamins. Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression. Instead of supplements, get naturally balanced B-complex in foods such as fortified whole grain breakfast cereals, lentils, black eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges. Mood boosting foods rich in vitamin B12: shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.

• Those amazing Omega-3's! Foods rich in omega-3 fatty acids such as oily fish (salmon, Atlantic mackerel and sardines), ground flax seeds, walnuts, canola oil, soy nuts and omega-3 fortified eggs are always the best way to get your nutrients. But an occasional supplement helps, especially if you are trying to reduce calories. For omega-3's, look for supplements that contain 650mg of EPA and DHA combined.

• Don't forget vitamin D. Although a link between vitamin D and seasonal affective disorder (winter blues) is still speculative, don't discount this sunshine vitamin. Vitamin D may increase levels of serotonin in the brain. Good sources of vitamin D: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D rich foods are limited, it may be beneficial to take a daily multivitamin to reach the recently updated goal of 600 International Units. Check with your doctor before starting a dietary supplement.

Be sure to maintain a regular eating pattern. By eating every 4 to 5 hours throughout the day, your brain and body gets a constant source of fuel. This can dramatically prevent dips and spikes in your blood sugar. Limit caffeine since it will also deliver a quick energy surge followed by a crash. Many commercial energy drinks are loaded with added sugar and can be quite calorie-laden. Be sure to drink plenty of water or other unsweetened beverages at regular intervals too, as dehydration and fatigue go hand-in-hand. Improvements in your mood may take a few weeks....but you are guaranteed to feel better!

~ Sari Greaves, RD CDN

Dietitians Share Their Personal Struggles with Weight Loss

Even dietitians have battled weight issues and dysfunctional relationships with food. Through our own struggles, we have learned how to better counsel clients who want to conquer the same dietary demons.
First of all, one cannot lose weight for someone else. It has to be a goal for internal personal reasons. Take ownership of your own health. When someone else is in control of a personal issue, resentment takes over and motivation is lost.
One diet does not fit all. It's about finding what works for each individual lifestyle; everyone has their own weight-loss journey. Don't just change what you are eating, but also change what you are doing daily. Surround yourself with dietary habits that include physical activities, and don't expect immediate results.
Restricting food always leads to eventual excess eating. Become more in tune with your own behaviors and emotional aspects towards food, and learn to break certain patterns. Weight loss doesn't mean going hungry. By eating the right foods, the urge to indulge in the forbidden is diminished.
Be comfortable with who you are and avoid the yo-yo diet trap; too heavy, too thin - find balance. Obsessing over food and exercise pushes people to extremes. This pertains to developing a healthy self image and a healthy relationship with food. Don't hesitate to work with a counselor if you struggle with these issues. Fix the inner self, and the outer self will follow suit.
Weight control is about more than just eating right. It involves deeply rooted emotional issues and habits. If you wish to consult with an RD, by all means, don't feel intimidated; many have had the same experiences with weight control as everyone else. Besides being able to pass along healthy tidbits learned from our own weight loss journeys, we are able to empathize and inspire.

~ Best wishes for a happy and healthy New Year!

Choosing A Personal Trainer

Today's trainers are certified by a variety of organizations, and you may be wondering which is the best certification to possess. Each tends to bring something unique to the table, so the pivotal factor is not the certification itself, but the individual. It is more a matter of finding one who will work best to fit your specific needs and one whom you trust.
Here are some of the more well known organizations and what the credentials mean:
The American Aerobic Association International Certification is based on prior study and an exam. Certifications are good for two years and are renewed each year.
The American Council on Exercise Includes a written test on a variety of questions relating to execise and health related topics, designing programs for hypothetical clients, and requires automated external defibrillator (AED) certification. Credentials are good for 2 years and require continuing education annually to maintain certification.
The American College of Sports Medicine (ACSM) This designation requires a current CPR certification and a high school diploma prior to sitting for the exam. The exam includes a written test assessing the ability to design exercise programs, perform fitness tests, and safely work with healthy people and those medically cleared for exercise training. 45 continuing education credits are required each year to maintain certification.
The Cooper Institute Personal Trainer Exam consists of a written exam covering a range of topics; from exercise prescription and assessment to exercise science. Applicants must be at least 18 years of age and hold a current CPR certification. Certifications are good for 3 years.
The International Sports Sciences Association consists of an at-home study program; the exam is taken on-line. Students must have a current CPR/AED certification prior to the exam. 20 continuing education hours every 2 years are required to maintain certification.
National Academy of Sports Medicine (NASM) Trainers must hold a current CPR/AED certification prior to the exam which consists of 120 multiple choice questions. Two continuing education credits are required every two years to maintain the credentials.
The National Strength and Conditioning Association (NSCA) is a 200 multiple choice question exam that assesses the students knowledge of exercise prescription and testing as well as exercise technique. CPR/AED certification is required prior to the exam. This organization also offers other credentials such as the certified strength and conditioning specialist (CSCS) which requires a college degree to sit for the 400 question CSCS exam.