Tis the season to eat healthy!

   Don't let the holidays be the time of year where you kick your healthy habits to the curb. Make this the time where you really put them to the test. There are certain things that we can do to make our food choices and overall healthy better. Below are 5 tips that I think could really help you avoid gaining weight during the holidays. 

1) Modify your holiday recipes.
- Modifying is always a great approach towards eating better. This holiday try to cut down the sugar in your recipes in half. A lot of us like our sweets on the holidays so this can really make a difference. 
- Eliminate or substitute butter for a healthier alternative like olive oil, canola oil, butter substitute ( I can't believe it's not butter) or simply kick it to the curb.
- Use seltzer water instead of oil and eggs in cake. This will cut down the fat and cholesterol from cupcake recipes, cakes and breads. Use a 12 oz. can of seltzer water as a substitute, it really works!


2) Make sure you eat before holiday parties.
- Many of us get caught up in cooking and preparing gifts that we forget to eat during the day. Always set aside time to eat it can keep you energized, keep your metabolism working and prevent you from overeating. This can really make a difference during the holidays. 


3) Set aside time to exercise. 
- Although the holidays can be hectic exercising can relieve any stress and also keep you happy. When we exercise there are endorphins that are released that actually make you feel happier. So try to fit some time into your busy schedule to do something physically active, even for just 20 minutes. 


4) Moderate your portion sizes. 
- Eating has become a social thing during the holidays. From finger foods, to appetizers, to entrees and desserts it seems the food is endless. Next time you are piling your plate up with foods try to keep portion sizes smaller. Don't eat until you are stuffed, eat until you are satisfied. 
- Try to eat more vegetables, because they are high in fiber and will make you feel fuller. Try to give yourself a limit as to how big your portion will be and how many servings you will have. Try to keep carbohydrate dense foods and proteins to the size of your palm this will give you an idea of how much to have. 


5) Enjoy your holiday. 
- Dieting is not about restricting what we can and can not eat but being able to moderate the bad stuff and set limits. In moderation most things aren't too bad for you but the hard part is being able to moderate. Enjoy your holiday with your favorite foods but try to prepare them healthier or eat smaller portions of them to really work towards a healthier you!




Hope these tips can be of some good use. Wishing everyone a happy and healthy holiday! 

Featured on SCAN's student corner

      I am featured on SCAN's (Sports cardiovascular and wellness nutrition) student corner this month! I am so excited to be featured on such a great website talking to them about my change-up program. Check it out on the link below!

http://www.scandpg.org/careers-and-students/students-and-scan/jessica-alvarez/

Interview with the New York Rangers Dietitian: Cynthia Sass!

So I will be featured on the student corner for SCAN (Sports Cardiovascular Wellness and Nutrition) website regarding my sports nutrition program- The Change-Up program. I am very excited and thought I should post the interview with one of my favorite sports dietitians, Cynthia Sass, giving me advice for it.

Me: What professional teams have you worked with or are working with? How are they different?

CS: I currently work with the New York Rangers NHL team and the Tampa Bay Rays MLB team. Previously I worked with the Philadelphia Phillies from 2007-2009. In my work the differences primarily lie in the goals of the team and how nutrition can play a role, but the primary goals for most professional athletes include optimal performance and recovery as well as injury prevention.

 Me: What goal do most MLB players want to achieve when working with a dietitian?

CS: I can’t generalize but I can say that most of the athletes I’ve worked with one-on-one are interesting in using nutrition to optimize performance and recovery and prevent injuries.  

Me: What is one thing that you think every young baseball player should know about their diet?

CS: Don’t underestimate how important it is. Even if you are genetically blessed and train hard nutrition is a very large piece of the puzzle. The phrase “You are what you eat” is absolutely true – nutrients from food are literally the foundation for the structure, function, and integrity of your tissues, from your immune system to your muscles to your bone…. Your body is continually regenerating and repairing itself, and how healthy and strong those new cells are, and how well you can repair existing cells is directly determined by your diet, because food provides the raw materials. A junk food filled diet low on nutrients doesn’t give your body much to work with (I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar). But a well balanced, well timed, nutrient rich eating plan can help you build cells that are stronger, less susceptible to injury, and heal quicker. When you really think about the power of nutrition, it’s just phenomenal.

Me: How does a baseball players diet enhance or impair their game?

CS: What you eat before a game determines the amount and type of fuel available to your brain, nervous system and muscles during the game. Nutrition has the potential (good or bad, depending on what you eat) to impact concentration, hand eye coordination, strength and power, reaction time and circulation – all key aspects of this sport.

Me: What does a typical baseball players meal look like for:

CS: It depends on the athlete – male or female, height, frame size, muscle mass, the position he or she plays, training program, injury status, age, etc. There is no one size fits all.

Me: If you could encourage the baseball team I am working with to do one thing to better their game, what would it be?

CS: First get enough sleep. That may sound odd coming from a sports nutritionist, but there’s more and more research about how critical sleep is to performance, both mentally and physically, as well as how it impacts immunity and how it impacts hormones, which can ultimately affect appetite and body composition. In addition to making sleep a priority focus on the quality of your diet. You should be getting a minimum of 5 cups (a cup is about the size of a baseball) of fruits and vegetables every single day, preferably 2 as fruit, 3 as vegetables. Choose whole grains rather than refined grains, like brown rice over white and oatmeal instead of sugary cereal, opt for lean proteins like grilled chicken breast and fish over fatty or processed meats, choose plant based fats like an oil based vinaigrette over a creamy salad dressing and limit or avoid processed and fried foods. I see a lot of athletes who disregard quality and feel as if they can get away with eating fast food, soda, candy, etc. because they burn a lot of calories, but even athletes who perform well and are lean could be performing better and optimizing the health of their cells by eating healthfully. Eventually eating poorly catches up to athletes (a run down immune system, a nagging injury that won’t heal, fatigue, etc.) because the bottom line is you just can’t heal and repair cells adequately if the raw materials needed to do so don’t show up for work. 

Me: In your opinion, what is the definition of an athlete?

CS: I think there are probably many definitions – perhaps each of us has our own personal definition, but I do believe there is an inner athlete in everyone, because our bodies are meant to move.

Me: What is your advice to the parents of the players I am working with as to how they can help their children? 

CS: Be open to change and remember that good nutrition is just as important a tool as training and practice, if not more important.

Me: What advise would you give the baseball team I am working with before pursuing a career in collegiate athletics?

CS: My advice would be to start connecting the dots between how you take care of your body and how you want it to perform. Tune in and notice how you feel when you eat well and get enough sleep compared to when you don’t. Many of the professional athletes I work with tell me they wish they had known about nutrition and started good habits when they were in high school. You have a head start!  

 *Special thanks to Cynthia Sass for her words of wisdom and support throughout my program!

How to Make Sure Your Workout is Working Out

So why is it that you can workout, eat right and still not see results? Below are some helpful hints for men and women to help solidify those calories burned and that your muscles are working at their maximum potential (without straining them of course). 

1) Stay Hydrated Before, during and After workouts.
Before--> Drinking nearly 3 cups of water an hour before workouts can really make sure that they will be working at they best. It is also important that you have been properly hydrated all day. Why? Well your body is made of 60% water and therefore needs it to carry out many different reactions and functions throughout the body. Water leaves the gut quickly and gets to the muscles very fast, as opposed to carbonated beverages that take quite longer. Not having enough water can also affect hand-eye coordination, your ability to focus and plenty other of things that could impair your workout routine and results.This also gives your body time to excrete the old fluids and replace with the new ones.

During--> It is important to keep your body hydrated while working out, because as you perspire you lose water. This fluid balance needs to be maintained. While water is a great source of fluids, some people suggest that sports drinks (gatorade and powerade) are just as good because of the electrolytes. Electrolytes have sodium, potassium and chloride and are supposed to replaced those lost in an intense training athlete. It also keeps you thirsty during the workout and is supposed to keep you drinkning.

After--> Following your workout it is your responsibility to make sure that enough water is available to the muscles to keep them hydrated and able to still work after an intense workout. You need to make sure that the water you lost during the workouts is continuously replaced even after.

2) Food
- Eating food before and after workouts can make a big difference in results as well. The body is similar to a car that needs fuel to go. Food is fuel to the body and can keep it energized. After prolonged workouts your body is running low on fuel and needs something to keep it going.

Before--> About 2 hours before you might want to have a protein dense food. According to Sharon Howard on "What to eat before and after exercise" before working out you should have "high carbohydrate, low fat snack is easily digested and normalizes blood sugar" and the "meal should be moderate in protein, just enough to satisfy hunger". Protein is responsible for encouraging muscle growth so we want more of this available when we being our workout, BUT we don't want food in the gut while doing so. So make sure you give your body enough time to breakdown the necessary nutrients for energy. Also try to avoid fatty foods before workouts because it can cause an upset stomach and simple discomfort and can slow you down (depending on your activity).

After-->  Afterwards it is suggested to have a carbohydrate dense food within 15 minutes of working out. This is because carbs are broken down the quickest in the body and can re-energize it the quickest. This immediate burst of energy will help you feel tired or crash after a long workout. Sharon Howard also suggests that "what you eat after exercise is very critical to your performance the next day, since the body needs carbohydrates to restock your glycogen stores. Protein at the post-game meal (two hours later) is also important to repair and build the muscle tissue."


3) Muscles working at their best
- You want to challenge your muscles as you do your metabolism, so you want to make sure that you work every muscle in a different way. You don't ever want your body knowing what will come next because that is when its stop working at its best. You also want to make sure you are challenging your muscles with proper weights, a linebacker should not be lifting 5 lb. weights (unless doing  A LOT of reps). Make sure you find a weight that is comfortable enough for you, without straining yourself.
- Also remember that working every muscle is important too, so make sure your routines don't just focus on one muscle in particular (ie-abs) your results will be better if every muscle is working. 

4) Posture
- Posture is actually a very important part of working out and results. I am just learning this myself, how you workout can affect posture and if not done properly can induce injuries. According to Minna Lessig a fitness contributor on the article "Posture-Perfect Workout" by Tatiana Morales "you are just not moving most efficiently when your posture is aligned, if it's not, it can cause injuries" and "any weight is distributed evenly if you have good posture. The bottom line is having the best posture makes you feel the most free within yourself". So while working out be very conscious of what your posture is like, because it could be interfering with your results and ultimately enhance them.

5) Warm-up and Cool Down
 Warm-up-->  The idea is that muscles will move easier when they have been gradually introduced to some activity. This is why warm-ups are not as intensive as the workout itself. According to the Mayoclinic staff on "Aerobic Exercise: How to Warm up and Cool Down" it is important to warm-up because "jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury".

Cool down--> This has the same affect as warming-up, you are working at a slower pace to ease your body OUT of the intensity. Mayoclinic staff writes "cooling down may be most important to the best athletes, such as well-conditioned marathoners. For them, cooling down is important because it helps regulate blood flow".

* Make sure that while working out you incorporate both of these into your regimen somehow because they can make all of the difference.

To sum everything up, make sure that after you have consulted a physician about working out you go about it properly. Your body is very particular in it's needs before, during and after exercise that can not only enhance results but prevent injuries and discomfort as well. Remember that after your workout your body is not done reacting, so make sure to provide it with proper fluids, foods and activities.





See Sharon Howards article on sports nutrition at : http://espn.go.com/trainingroom/s/1999/1112/166818.html

To see Tatiana Morales' article with Minna Lessig "Posture-Perfect Workout" click : http://www.cbsnews.com/stories/2002/07/22/earlyshow/contributors/minnalessig/main515886.shtml

See the Mayo Clinics article on "Aerobic Exercise: How to warm up and cool down" at: http://www.mayoclinic.com/health/exercise/SM00067/NSECTIONGROUP=2

1970's: The Godfather

    Over the past few decades we have become more aware of how our diets can influence our health. In America eating has become a social hobby with friends, families and for celebrations subsequently resulting in obesity. Although we know more about food it does not seem to stop Americans from indulging. Obesity, as well as many other health issues seem to be a prevalent problem. 

     I want to look at popular movies from the last four decades observe their dietary choices and how, if any, they have evolved over the years because after all we know how powerful of a tool the media can be. I will be observing movies in the 70's, 80's, 90's and 00's.

1970's: The Godfather (1972) 

   The Godfather is a classic mafia movie that took place in New York during the 1970's. The movie showed the struggles of the Corleone family to maintain their position in the mafia world. The movie itself had a big cultural influence from Italy. Many of the traditions, drinks and food are evident throughout the film such as wine, pasta and bread. According to imdb.com "There are approximately 61 scenes in the film that feature people eating/drinking, or just food."

1) Beverages: 

Wine:

Wine seemed to be the main character in this movie. Red wine was almost in every scene, whether it was a family get together, mafia meeting, holiday, wedding, or a simple conversation. Many of the bottles of red wine observed in the movie were in homemade bottles, continuing one of the Italian traditions of making your own wine.

The only scene where we saw white wine was one of the last scenes of the movie in Las Vegas where there are a plethora of women waiting for Michael Corleone each with a glass at hand. To me this suggested that red wine is considered a family drink, whereas white wine is more of a party drink.

*Red wine does have health benefits, it is a known antioxidant associated with some health benefits against cancer and other diseases. This is one of the things that makes the Mediterranean diet such a success.

   - Scotch: The second favored beverage was scotch. The drink stood for a variety of things a peace offering in meetings, a proper greeting for male guests and a way of relaxing. Within the first few private meetings of the movie the Godfather offers these shots of liquor to his guests. Although it was a favored beverage, only the men in the movie drank it, making me think it was a drink of "power" to the director or high class, but not many women were in the movie.

2) Fruit:

I was surprised to see many fruits in this movie, but unfortunately none of which were actually eaten. The fruit seemed to be more of a decoration and a centerpiece than a snack. Some of the fruits seen were: apples, oranges, pears and red grapes.

Oranges were a very important part in the filming of the movies according to imdb.com "The presence of oranges in the Godfather trilogy indicates that a death-related event will soon occur."

The fruits seemed to be more of a tool than a food in the film, the only time it is seen being eaten is nearly two hours in when a man at a meeting is peeling an apple. 

3) Meals:

The traditions for many Italian families are the sit down dinners with everyone. Their meals usually consist of: bread, wine, pastas, meat of sorts, and a salad. To my surprise not many meals were actually eaten in this film. 

- The first meal observed was between Michael Corleone and his girlfriend and his sisters wedding. It is hard to make out exactly what is on both plates until Michael asks her how her lasagna was.

- The second meal observed took place in Los Angeles between two men regarding a favor for the family. There was rice, vegetables (green beans and carrots) and some sort of meat. I don't think the man offering the meal was Italian.

- The third meal oberseved was during the holidays. There was a table of men eating foods and one man cooking. As Al Pacino's character walks in he insists on teaching him how to cook for 20 men, his recipe calls for:

     "Start off with oil, fry some garlic, throw in tomatoes and tomato paste, shove in the sausage and  

      the meatballs, little bit of wine and sugar."

In the kitchen of the man while he is cooking you also see several boxes of spaghetti, cans of tomatoe paste, a bowl of tomatoes and several loaves of bread, all typical of the Italian cuisine.

- The fourth meal  observed was towards the end of a meal with a couple. The table had red wine, butter, bread, salad, and a meat of some sort. By the time we see the meal the dinner is over and appear already half eaten.

- The fifth meal observed was chinese takeout food. It was a meeting of about six men, each of which had a coca cola bottle and several boxes of opened food. There were egg rolls, lo mein and fried rice.

**As good as cantonese food is, their meals tend to be very high in sodium, which is currently being linked to heart and stomach diseases.

- The sixth meal observed was never eaten. The dinner table was set for a husband and instead of eating it him and his wife get into a fight. The table is set with: wine, salad, bread, fruit as a centerpiece and pasta.

** Although dinner is an important part of the Italian tradition this clearly did not focus on that. The argument between the husband and wife further proved that because in nearly every scene where food was present it was either almost finished or not eaten at all.

4) Desserts:

The only desserts observed were the luxurious 4 tier wedding cake that Connie Corleone had at her wedding, that we saw no one eat and a platter of cookies.

Overall the dietary choices throughout the movie were consistant with that of the Mediteranean diet.

-Wine is a core food (eaten at every meal) as well as bread. Although these choices are okay I do suggest that the bread be whole grain instead of white because white bread has the nutrients removed whereas whole grain provides you with fiber, vitamins and minerals.

-The secondary food (eaten at almost every meal) seemed to be meats. While meat does provide an essential part of our diet (protein) you should choose your meats wisely. Try to avoid marbled meat that provide saturated fats like: salami, prosciutto and chicken thighs and skin.

-The peripheral food (eaten on special occasions) seemed to be desserts. We rarely saw any desserts except for at the wedding and baptism in the movie.

- Another important part of the movie was their alcohol consumption that seemed to take place in nearly every scene of the movie. It is important to note that alcohol should be consumed in moderation. According to the USDA:

Men: 2 alcoholic beverages a day (12 fl. oz)

Women: 1 alcoholic beverage a day (12 fl. oz.)

Although the choices were not all that bad, the portion sizes and the beverage choices were not that great. I hope to see the dietary choices evolve over the decades through other movies.

Coming soon... Raging Bull

Nutrition Survey Answers & Results

    This online survey of some basic nutrition questions to see what people do and don't know about nutrition. Surprisingly I found that the average person (assuming they didn't google anything) know more about nutrition than they think.

Sample Size: 41 participants
*Next to each choice is the percent of participants that choice that answer out of 41 people. 

Question 1: How many calories = 1 lb.?
1) 250    =    7.3 %
2) 500    =    17.1 %
3) 1500  =   31.7 %
4) 3000  =     48.8 %

    The correct answer is 3000 calories. The logic behind it is that 3000 calories can = 1 lb. of body weight that is why when trying to gain weight it might be suggested that you add an extra 500 calories to your diet a day or subtract that a day to lose or gain a pound a week. This also varies for every person depending how many calories you expend.

Question 2: What is considered a good fat?
1) Trans Fat=  12.2%
2) Saturated fat=  24.4%
3) Monounsaturated fat=  61% 
4) Both 1 & 2=  4.9%

   The correct answer is monounsaturated fat that can be found in foods like avocados, olive oils, nuts, peanut butters, etc. Whereas both trans and saturated fats are those that are linked with health risks such as cardiovascular disease, diabetes, some cancers and high cholesterol. Trans fat could be found in foods like doughnuts, baked goods, margarine and saturated fat in the skin of chicken, butter, cheese, ice cream. Both of these "bad fats" should be kept to a minimum.

Question 3: How many cups of water should a person have per day?
1) 8=   72.5%
2)16=   15%
3)22=   7.5%
4)30=   5%

    The correct answer was 8, and most, or all of the participants got that questions correct. The only thing that people should note is these cups of water are not included in a physically active person. The more active you are the more water you should drink because your body is losing water and it should be replenished. So if you are an athlete or work out please make sure to increase this number.

Question 4: When we increase our fiber we should also increase our...
1) vegetables=   12.2%
2) fruits=   2.4%
3) water=   65.9%
4) physical activity=     22%

    The correct answer is water. If you know something about fiber you know that two of the main contributors are fruit and vegetables. So if you are consuming fiber more than usual it might be from these two sources. Water is very important when increasing fiber because fiber is insoluble in our bodies, meaning it can not be broken down, so it makes you feel fuller quicker and passes through you quicker as well. This can lead to a healthy digestive system if conducted correctly. As we secrete these fluids it needs to be replenished, so if we do not increase our water intake and we are using the bathroom often it becomes easier to dehydrate and can become uncomfortable leading to stomach pains.

**Great fiber sources
Whole grains- pasta, oatmeal, brown rice, whole wheat or multigrain bread, bran flakes
Fruits- raspberries, pears, apples, strawberries, raisins
Vegetables- peas, broccoli, brussel sprouts, potatoes, carrots

Question 5: How many milligrams of sodium (salt) does the USDA suggest we stay under or maintain a day?
1) 1200=  63.4%
2) 2300=  34.1%
3) 3000=   2.4%
4) 3400=  0%

    The correct choice is 2300mg/ day. This seems almost unobtainable considering 2300mg is equivalent to 1 teaspoon of salt a day, but salt can be detrimental to ones health when consumed in excess. The most important part is trying to stay away from pre-packaged foods or canned goods because they are loaded with salt as a means of preservation. Also note that although something might not have many calories it can be loaded with salt. Salt makes the body retain water and can add up those water weight pounds so try to be conscious of salt consumption.

Question 6: Cholesterol comes from what food source?
1) Animal=  65%
2) Plant=  0%
3) Fungi=  2.5%
4) All of the above=  32.5%

   The correct choice is animal source. The only foods you will find with a means of cholesterol would be that from animals such as eggs, bacon, beef, etc. The body does require a certain amount of cholesterol but unfortunately we tend to consume too much of it. Cholesterol has been linked to cardiovascular disease, certain cancers and plenty more. It is important to moderate your cholesterol consumption to maintain a healthy diet.

Question 7: What is the most calorically dense macronutrient?
1) Alcohol=  22%
2) Protein=  14.6%
3) Carbohydrates=  26.8%
4) Fat=   36.6%

    The correct choice is fat and although many of you picked it I'm not too sure you know why. Each macronutrient provides a certain amount of calories per gram. This means that although the package says 6g of carbs you are getting a different number in calories.

Protein provides 4 kcal/gram
Carbohydrates 4 kcal/gram
Fat 9 kcal/gram

EXAMPLE: Nissan Cup of Noodles (Chicken Flavor) 
Serving Size 1 cup
*Provides 13g of fat (13x9 )
= 117 calories for 1 container 


Question 8: Whole grains contain...
1) Fiber=   29.3%
2) Vitamins=  0%
3) Antioxidants= 0%
4) Minerals=   0%
5) All of the above=   75.5%

   The correct answer is all of the above. When you eat a whole grain product you are being provided with nutrients that processed breads or grains do not provide. White bread provides calories but not the nutrients whereas the whole grains will provide you with both. The USDA suggests that half of your grain consumption come from whole grains.
*Remember more fiber= more water!

Question 9: An antioxidant is...
1) Food with beneficial health factors=  80.5%
2) Dark fruit=  7.3%
3) A food that gets your digestive tract flowing=  12.2%
4) A fruit that stains your tongue=  0%

    The correct answer is a food with beneficial health factors. Although many of the antioxidants are provided from dark fruits like pomegranates, blueberries, blackberries, strawberries, plums and more their main function is extended health benefits. These foods when consumed can help prevent certain diseases and maintain health.

Question 10: What is the sugar known as "blood sugar"?
1) glucose=  85.4%
2) Lactose=  0%
3) Maltose=  7.3%
4) Sucrose=  7.3%

    The correct answer is glucose. Most of you have heard this from diabetic information or studies. Glucose is the known sugar in the blood. Lactose is known as milk sugar, and when you are missing the enzyme lactase to break that down you are lactose intolerant. Maltose is the sugar found in beers, sucrose is more commonly known as table sugar and another sugar is fructose- the sugar found in fruits.

   Overall I was impressed with how much people actually knew about nutrition whether they guessed or not. The majority of the people picked the right answer for each question.

Always make it your point to know about nutrition, it is very important in our health and lives on a daily basis.

Upcoming posts!

     Im super excited about upcoming posts that I have. I decided to start a blog about dietary choices in the movies. I want to look at movies over the past four decades and see how their food choices have evolved if any. So I will be examining movies from the 70's, 80's, 90's and 00's.

** I need your help please vote for which movie you think I should do for the 1980's on my blog now, thanks for your time.

Coming soon: 1970's The Godfather  

1970's: The Godfather

    Over the past few decades we have become more aware of how our diets can influence our health. In America eating has become a social hobby with friends, families and for celebrations subsequently resulting in obesity. Although we know more about food it does not seem to stop Americans from indulging. Obesity, as well as many other health issues seem to be a prevalent problem. 

     I want to look at popular movies from the last four decades observe their dietary choices and how, if any, they have evolved over the years because after all we know how powerful of a tool the media can be. I will be observing movies in the 70's, 80's, 90's and 00's.

1970's: The Godfather (1972) 

   The Godfather is a classic mafia movie that took place in New York during the 1970's. The movie showed the struggles of the Corleone family to maintain their position in the mafia world. The movie itself had a big cultural influence from Italy. Many of the traditions, drinks and food are evident throughout the film such as wine, pasta and bread. According to imdb.com "There are approximately 61 scenes in the film that feature people eating/drinking, or just food."

1) Beverages: 

Wine:
Wine seemed to be the main character in this movie. Red wine was almost in every scene, whether it was a family get together, mafia meeting, holiday, wedding, or a simple conversation. Many of the bottles of red wine observed in the movie were in homemade bottles, continuing one of the Italian traditions of making your own wine.
The only scene where we saw white wine was one of the last scenes of the movie in Las Vegas where there are a plethora of women waiting for Michael Corleone each with a glass at hand. To me this suggested that red wine is considered a family drink, whereas white wine is more of a party drink.

*Red wine does have health benefits, it is a known antioxidant associated with some health benefits against cancer and other diseases. This is one of the things that makes the Mediterranean diet such a success.

   - Scotch: The second favored beverage was scotch. The drink stood for a variety of things a peace offering in meetings, a proper greeting for male guests and a way of relaxing. Within the first few private meetings of the movie the Godfather offers these shots of liquor to his guests. Although it was a favored beverage, only the men in the movie drank it, making me think it was a drink of "power" to the director or high class, but not many women were in the movie.

2) Fruit:
I was surprised to see many fruits in this movie, but unfortunately none of which were actually eaten. The fruit seemed to be more of a decoration and a centerpiece than a snack. Some of the fruits seen were: apples, oranges, pears and red grapes.
Oranges were a very important part in the filming of the movies according to imdb.com "The presence of oranges in the Godfather trilogy indicates that a death-related event will soon occur."
The fruits seemed to be more of a tool than a food in the film, the only time it is seen being eaten is nearly two hours in when a man at a meeting is peeling an apple. 

3) Meals:
The traditions for many Italian families are the sit down dinners with everyone. Their meals usually consist of: bread, wine, pastas, meat of sorts, and a salad. To my surprise not many meals were actually eaten in this film. 

- The first meal observed was between Michael Corleone and his girlfriend and his sisters wedding. It is hard to make out exactly what is on both plates until Michael asks her how her lasagna was.

- The second meal observed took place in Los Angeles between two men regarding a favor for the family. There was rice, vegetables (green beans and carrots) and some sort of meat. I don't think the man offering the meal was Italian.

- The third meal oberseved was during the holidays. There was a table of men eating foods and one man cooking. As Al Pacino's character walks in he insists on teaching him how to cook for 20 men, his recipe calls for:

     "Start off with oil, fry some garlic, throw in tomatoes and tomato paste, shove in the sausage and  
      the meatballs, little bit of wine and sugar."

In the kitchen of the man while he is cooking you also see several boxes of spaghetti, cans of tomatoe paste, a bowl of tomatoes and several loaves of bread, all typical of the Italian cuisine.

- The fourth meal  observed was towards the end of a meal with a couple. The table had red wine, butter, bread, salad, and a meat of some sort. By the time we see the meal the dinner is over and appear already half eaten.

- The fifth meal observed was chinese takeout food. It was a meeting of about six men, each of which had a coca cola bottle and several boxes of opened food. There were egg rolls, lo mein and fried rice.

**As good as cantonese food is, their meals tend to be very high in sodium, which is currently being linked to heart and stomach diseases.

- The sixth meal observed was never eaten. The dinner table was set for a husband and instead of eating it him and his wife get into a fight. The table is set with: wine, salad, bread, fruit as a centerpiece and pasta.

** Although dinner is an important part of the Italian tradition this clearly did not focus on that. The argument between the husband and wife further proved that because in nearly every scene where food was present it was either almost finished or not eaten at all.

4) Desserts:
The only desserts observed were the luxurious 4 tier wedding cake that Connie Corleone had at her wedding, that we saw no one eat and a platter of cookies.

Overall the dietary choices throughout the movie were consistant with that of the Mediteranean diet.
-Wine is a core food (eaten at every meal) as well as bread. Although these choices are okay I do suggest that the bread be whole grain instead of white because white bread has the nutrients removed whereas whole grain provides you with fiber, vitamins and minerals.


-The secondary food (eaten at almost every meal) seemed to be meats. While meat does provide an essential part of our diet (protein) you should choose your meats wisely. Try to avoid marbled meat that provide saturated fats like: salami, prosciutto and chicken thighs and skin.


-The peripheral food (eaten on special occasions) seemed to be desserts. We rarely saw any desserts except for at the wedding and baptism in the movie.


- Another important part of the movie was their alcohol consumption that seemed to take place in nearly every scene of the movie. It is important to note that alcohol should be consumed in moderation. According to the USDA:


Men: 2 alcoholic beverages a day (12 fl. oz)
Women: 1 alcoholic beverage a day (12 fl. oz.)

Although the choices were not all that bad, the portion sizes and the beverage choices were not that great. I hope to see the dietary choices evolve over the decades through other movies.

Coming soon... Raging Bull

 

Healthier Chocolate Cake!

       The one thing that most people have a hard time giving up when trying to eat healthy is their sweets. This is because they have this stigma that modified sweets don't taste as good. How can you have your chocolate cupcakes and not feel as guilty?

       My mother always finds interesting recipes where it instructs you on a healthier version of our favorites foods and about a year ago, during a project I needed to do, found a great one. I am not too sure where she found the article but the idea behind it is that you substitute the oil and eggs in a cake/cupcake recipe with a 12 oz. can of seltzer water.

     At first I was hesitant, does it rise? does it bake? does it taste good? all of the questions I'm sure you are asking yourself right now! But it indeed works!!!

How it works...
    The eggs serve as an emulsifier in cakes. Emulsifiers are the foundation of what holds the cake together.  The oil provides that smooth, soft taste that fat contributes. The pre made powder provided by companies like Pillsbury and Betty Crocker have baking powder or soda that contribute to the leavening (rising) of the cake. Although you are removing the eggs, there is still a network created between the soda and the mix that will keep it together. The substitution will merely decrease the calories, but the seltzer, because of its carbon dioxide content, will also encourage leavening. The heat and the CO2 when combined also make the cake rise, and bake.

How it tastes... 
   The flavor of the cake or cupcakes are not altered all that much. I prefer to use the chocolate mix because it has more powerful of a flavor than vanilla. The only real difference I noticed was the little bubbles inside of the cake, because of the carbonation from the seltzer. The only ingredients you will need are the box mix of whatever cake or cupcake mix and the 12 oz. can of seltzer.


How is it nutritionally altered...
The box I used was the Pillsbury Chocolate cake mix and a  12 oz. can of canada dry seltzer.
The nutrition facts panel provided a mix and bake panel with different amounts depending on what you used the results are as follows:

The original recipe (oil and eggs)                   The modified recipe (seltzer)
Serving Size: 1/12 package                             Serving Size: 1/12 package
Servings per container: 12                              Servings per container: 12


Calories: 260                                                 Calories: 160
Calories from fat: 110                                    Calories from fat: 25
Total fat: 12g                                                Total fat: 2.5 g
Saturated Fat: 8g                                           Saturated fat: 1g
Cholesterol: 54mg                                         Cholesterol: 0mg
Sodium: 360mg                                              Sodium: 340mg
Total Carbohydrates: 36g                                Total Carbohydrates: 34g
Dietary Fiber: 1g                                            Dietary Fiber: 1g


**The biggest difference is among the fat, that you get from the oil and eggs, and the cholesterol that you get from the yolk.

** The nutrition facts panel is for only ONE cupcake! Make sure that you always read the serving size because if you consume 2, the values double. 

    If you want to indulge in a sweet I suggest using this to make it that much healthier. Its the little changes that we make that can make a difference. You can also use it in other diet sodas, I prefer seltzer because it has no calories or sugar. ENJOY!!

Survey for my blog!

Take a few minutes out of your day to participate in my online, ANONYMOUS, survey to see what people do and don't know about some basic nutrition!!!

**The survey will be posted until this Friday and answers and results will be posted next week, thanks for your participation!!!

Click the link below:
http://www.surveymonkey.com/s/Y75GSSD

Upcoming Posts!

   I am so excited about some of my upcoming blogs that I wanted to tell you some of the things that you can look forward to:

1) An Interview with Cynthia Sass the sports dietitian for the New York Rangers, Tampa Bay Rays  and former sports dietitian for the Phillies.
*Cynthia was great! I asked her for advice for my new program that I am doing with a High School baseball team. She gave me great advice and tips that the team and other people can use.

2) The "Change-Up" Program
* I am beginning a program with a High School baseball team to educate them about eating healthy and how it can enhance or impair their game. The program targets the varsity baseball team to get them ready for strict collegiate athletics departments. I will be documenting the progress of the team once we begin.

   I look forward to the program and thanks to Cynthia Sass for her time and words of wisdom. Also a special thanks to Leslie J. Bonci for her great book: Sports Nutrition for Coaches that I have read about three times over already! Look forward to blogging!

5 Steps Towards a Healthier You...

    This year I have many things going on: I have just started this blog, created a program targeting High School athletes and their diet (with help from Leslie J. Bonci's book: Sports Nutrition for Coaches) and just landed an internship with a governmental agency for nutrition students Through my endeavors and research whether it be personal or for school I have come up with 5 steps towards a healthier you that can make a big difference. The steps are listed below:

1) Switch your drink of choice to water
- Did you know that if you drink 1 8oz. cup of 120 calorie drink a day for a year that can = 15 lbs.?
- Staying properly hydrating also encouraged weight loss. Our bodies are made up of 60% water and increasing your daily intake can influence the loss of water weight.
* As per the USDA http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140 you can see the recommended intakes for individuals.

Males 19-30 y.o. = 3.7 L a day
          31-50 y.o. = 3.7 L a day

Females 19-30 y.o. = 2.7 L a day
              31-50 y.o.= 2.7L a day

** Refer to the table above or http://www.usda.gov/ for other recommended daily intakes.

2) Choose whole grains rather than refined grains
- "Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins" from the USDA website: http://www.choosemyplate.gov/foodgroups/grains.html
- Whole grains are things like brown rice, whole wheat bread and whole wheat pasta that can contribute these nutrients to our diets and promote a healthier diet.
** To make the transition easier mix the two at first (ex: 1/2c whole wheat pasta and 1/2c regular) until you can switch fully to the whole grains.

3) Try to use "reduced-sodium" or "low-sodium" products
- As per the USDA every American should make sure that they keep their sodium intake under 2,300mg per day.
- Most of us don't realize the sodium intake when we read the nutrition facts label. We are more interested in the calories but although foods can have a low caloric level it could be very high in sodium. Always make sure to read the label properly.
** Refer to the USDA's choosemyplate website for helpful hints to reduce sodium at   http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet14SaltAndSodium.pdf

4) Make more active choices
- Instead of driving places, walk, engage in activities whether it be walking, dancing, jogging, something to keep you active.
- The theory behind weight gain is that our calories in supersede our calories out (burned) therefore if you increase that number that more you can help balance out your diet.

5) Increase your vegetable consumption
- "people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases." - http://www.choosemyplate.gov/foodgroups/vegetables_why.html
- Vegetables can make you feel fuller and prevent overeating as well as provide you with proper daily nutrients.

**These are just 5 steps that I have come up with from research, schoolwork and personal experience. I am not a Dietitian,  but a student studying dietetics. To find out more about your personal diet and all of the things I have spoke about please check out the USDA's website: www.choosemyplate.gov that provides plenty of helpful hints, tools and information!

Interview with Kettleworx Creator & Celebrity Personal Trainer: Ryan Shanahan

I have become an avid fan of a workout that my Mother introduced me to about a year ago, Kettleworx. 

What is Kettleworx? 

"KettleWorx Ultra starts with the "Six-Week Body Transformation," an easy, 6-week, step-by-step personal kettle bell training program of 6 DVDs: Intro, Cardio, Core, Resistance, Fast Abs, and Fast Fat Burn." - From the kettleworx website.

    The most amazing thing about kettleworx is the convenience. All DVD's are only 20 minutes and should be repeated three times throughout the week. Not only was it convenient, but thorough. Within days I felt a difference: I felt stronger, leaner and all around better about myself. 

    After using Kettleworx for a long time I can honestly say that I found a workout regimen that fits into my busy schedule and has become a part of my everyday routine. Since I love the workout so much I wanted to reach out to its creator: Ryan Shanahan for an interview. Ryan is a personal trainer to celebrities, athletic trainers and more. 

10 Questions with Ryan Shanahan: Creator of Kettleworx, the #1 selling kettle bell DVD program

Me: Was there any particular reason that you became a personal trainer?

Ryan:  I knew from very young that I was born to burn body fat.

Me: What is your personal motto that you live by?

Ryan: Every morning before arising from bed I say out loud “Stronger Today” and my day immediately starts in a new direction.

Me: Who is someone that inspires you?

Ryan: People like you that display the 3P’s: Passionate, Positive and Proactive.

Me: What is your typical workout routine like?

Ryan: During the summer months, I like to get outside and do a 30-40 minute bike ride or put on my Kangoo Jumps. I have also rediscovered the importance of practicing yoga. During the fall and winter months my routine consists of 90% kettle bell workouts and 10% experimenting with the new training methods. Jessica, wait until you try the workout I have created next, it’s the best AB workout ever!

Me: What is your favorite food and guilty pleasure food?

Ryan: I love to cook! For most dinners I’m preparing new recipes I see in fitness magazines. Some work, some don’t. As for guilty pleasures, I prefer to treat myself on Wednesdays and Saturdays to gelato or a slice of pizza. It’s very important to not feel guilty about eating these types of foods because guilt for eating 1 cookie usually causes more guilt and the next thing you know you’re eating a dozen cookies. To avoid this from happening my recommendation is drop the guilty and enjoy your pleasure foods once or twice a week.

Me: When and why did you create kettleworx?

Ryan: I’ve personally been using kettle bells since 1999. Believe me kettle bells back then were not considered as cool as they are now. I got a lot of strange looks just carrying a “kb” while walking on the sidewalk. It took me 10 years to educate one by one: athletes, trainers and clients on the benefit of kettle bell training. Kettleworx was actually my third kettle bell DVD that I released. Now after 3 years, kettleworx has reached the #1 selling kettle bell DVD program and that’s up against competition such as: Jillian Michaels and Bob Harper. The reason people love kettleworx is because it works!

Me: What is it you want to teach people through kettleworx?

Ryan: From the thousands of testimonials that “KW” users have sent me I can say Kettleworx has definitely fit fitness back into people’s busy schedules and has empowered people to open their closets and be in shape enough to wear whatever they want to wear without any sucking or squeezing.

Me: What is the hardest part about your job?

Ryan: Jessica, I get to meet aspiring fitness professionals, like yourself, I get to hang out with movie stars, I get to be on TV and I get people thanking me on the street for changing their lives, I absolutely love my career.

Me: What changes have you made in your life since becoming a personal trainer?

Ryan: I've been a fitness trainer since I was 15 that’s getting close to 25 years of experience. So I would say that the most important aspect of being a fitness trainer would be leading by good example.

Me: What advice would give someone who is looking to make healthy changes in their life?

Ryan: Set off some “TNT”: start today not tomorrow. Instead of waiting to start exercising on Monday start today by taking the stairs instead of the elevator or get off the bus a stop early and walk home 5 minutes of exercise is better than 0 minutes of exercise.

You can find fitness tips and free workout videos at the Ryan Shanahan Workout group on Facebook. Click here: 

 www.waronbodyfat.com

Special thanks to Ryan Shanahan for doing the interview and to find out more about kettleworx, Ryan or purchase the workout visit:

 www.kettleworx.com