Cooking Healthy during the Holidays

One of the most challenging tasks during the holidays is trying to cook a delicious meal that is healthy. There are many things that can be done in regards to food preparation that your guests don't have to know about to make simple or complex dishes that much healthier.

Recipe substitutions are a great way to execute healthy eating. These things can decrease things such as bad fats (saturated and trans fat) and increase beneficial things like fiber. How can we bake our favorite cake and improve it's nutritional quality? How can we make that casserole and not feel so guilty about what we are eating? Below are few basic steps you can take towards preparing healthier meals during the upcoming holiday season.

1. Lowering sodium content
Things such as casseroles, sauces and other dishes usually require canned products these products tend to be high in sodium. Think of sodium as a preservative, the things that last the longest on your shelf are usually the things that are highest in sugar and salt. Salt (sodium) as we know tends to hold onto water and can increase water weight and weight in general, so when cooking try some of these tips:

• Choose low sodium sauces, beans, canned soups and broths
• Ditch the salt shaker and use more herbs and spices for flavor
• Thoroughly rinse canned beans or products (whether low sodium or not)

2. Lowering bad fat content
One common misunderstanding among consumers is fat content in foods. There are 2 different types of fat- bad fat (saturated fat and trans fat) and good fat (monounsaturated and polyunsaturated fats). One way to know if a food is bad for you is by looking at the nutrition facts label. Is the food high in bad fat? Is so, it is not the best choice. If a food say 6g of fat but only .5g are from bad from and the rest from the good kind, it is a better choice. Therefore educating yourself on the familiar fat terms are very important because the good fats are essential for weight management and heart health so just because a food is high in fat doesn't mean it is the bad fat- read the labels.

How can we decrease bad fats in recipes without jeopardizing the good fats? Try these:

• Choose leaner meats
• Choose ground turkey over ground beef, or mix the two together to compromise
• Choose less butter and more olive oil
• Choose low-fat dairy products (cheeses, milks, etc.)
• Use greek yogurt instead of sour cream, mayo and cream cheese
• Use a can of diet soda of seltzer when preparing boxed cakes or cupcakes instead of oil and eggs) *1 box cake mix + 12 oz. can soda

3. Decreasing calories
Baking during the holidays is very popular. Most people think that for these two months they will have to give up eating healthy just to make their favorite cake, pie, and other baked goods. But baking healthy is not that difficult when you know how to do it. Here are some helpful tips in baking healthier sweets:

Instead of flour try...
- Black bean puree (decreases refined sugars and increases the fiber content); can make a cup-for-cup substitution
EXAMPLE: 1 cup black bean puree instead of 1 cup flour

- Whole Wheat flour (increases fiber) ; cup-for-cup substitution
- Almond flour

Cut down sugar by...
- Unsweetened applesauce (decreases calories substantially); cut the sugar in half and then add 1/4 cup to that measurement for applesauce
EXAMPLE: 1/2 cup sugar + 3/4 cup applesauce instead of 1 cup sugar
*Consider cutting down the main liquid by 1/4 cup

- Vanilla extract (decreases calories substantially); cut the sugar in half and add 1 teaspoon of vanilla extract
EXAMPLE: 1/2 cup sugar + 1 tsp. vanilla extract instead of 1 cup sugar


Cut down butter by...
- Mashed banana (decreases calories substantially and provides beneficial nutrients); cup-for-cup substitution; consider decreasing baking time
*Watch what you are baking to make sure it is not overcooking

- Mashed avocado; can provide a green tint to recipes but is high in the good fat and can increase nutrient density of foods. 


Check out this website for other great recipe substitutions that help you in the food preparation process: http://greatist.com/health/healthy-recipe-substitutions/

Other tips when cooking:

- Drain ground meats of fat and rinse thoroughly

- Remove the skin from all meats (very high in bad fats)

- Use fresh/ frozen fruit and vegetables over canned

- Familiarize yourself with high sodium terms (canned, cured, broth, MSG, pickled)

- Read nutrition facts labels and always look at the serving size

- Bake, steam and broil over frying

- Drink in moderation (1 drink/ day for women and 2 drinks/day for men)

- Choose red wine over white wine

Remember from shopping to preparing and eating the food are all apart of the cooking process. Make sure to shop wisely so you can eat healthy because little difference can make our favorite holiday dishes better. If you are really up for a challenge try some new recipes this year that are nutritious and delicious! Cooking during the holidays is a tradition in many homes. Food is what brings families together during this time of year. Eating healthy is not a chore, and not impossible to achieve when cooking. Teaching your family how to eat healthier is something that can be passed down to their families later, so don't give up eating healthy. Remember, eating during the holidays can be just as delicious and fun when making better choices.

Guest Blogger Alex Kerwin on: Alcohol and Drug Addiction- Nutrition

Alex Kerwin works closely with Treatment Centers to help raise awareness of the dangers of addiction. He has helped many Americans battle addiction and strives to provide treatment options for those in need.

Alcohol and Drug Addiction – Nutrition

Recovering alcoholics encounter different challenges as they pursue a new path of sobriety. Some alcoholics have a tendency to engage in other types of destructive, compulsive behavior when substance abuse problems are dropped. Some substitute behavior like eating for alcohol and drug addiction. Here are some nutritional guidelines that are conducive to a healthy recovery from drug and alcohol addiction.

Every alcoholic has to manage their recovery process on a daily basis. One important aspect of the healing process is stress management. Certain stressful events can trigger relapse or binge episodes in eating. This is why some experts speak of the importance of improved coping skills and stress management techniques. The proper stress management techniques make it easier for the person to properly manage nutrition.

In alcohol and drug addiction, learning the basics of meal planning is essential. When people begin the recovery process, having complete control over the diet may mean a lot of responsibility for some who have trouble controlling certain urges. Some foods behave differently in the body. The wrong combinations of foods can trigger the reward centers of the brain in the same manner that alcohol or drugs once did. This could put the recovering addict in danger of developing an addiction to food. Mastering the meal planning basics at the earlier stages makes it easier for the person to maintain a healthy diet when eating.

Junk food and other processed foods should be eliminated from the diet altogether. Part of the healing process requires creating a healthy mental environment for the person to fully engage in the recovery process. To many, this may mean eliminating junk food and certain foods that may create mood imbalances within the person. These foods can trigger additional food craving in some people and can ultimately impede a person on the way to making a full recovery.

Individuals should incorporate the proper balance of foods to maintain a nutritional diet. Some patients may be good candidates for supplements. In addition to supplements, nutritious foods high in protein and healthy carbohydrates all help manage cravings in recovering alcoholics. Mood swings are better managed with the right combinations of food.

Stress management and meal planning basics are critical to the healing process for recovering alcoholics and drug addicts. Eliminating certain foods and improving the quality of diet promotes emotional well-being. Nutrition plays a significant role in recovery for drug addicts and alcoholics.

Happy 1st Birthday Dietitian Ambition!

   For the 1st birthday of my blog: Dietitian Ambition, I decided to take a look back on the past year and all of the nutritional changes that were made.

Let's take a look back...

Nutrition Initiatives 
- It seems that obesity has become the biggest health concern among americans within the last few years. Among that health concern, childhood obesity has been one of the issues in that we are now seeing young children develop type 2 diabetes because of their weight when it is usually seen in overweight older adults. This "epidemic"has brought about many health initiatives to change and prevent childhood obesity. Programs such as the NFL's Fuel Up Play 60 program, Paul Pierce's Truth on Health, Michelle Obama's Let's Move campaign and Kids Eat Right through the Academy of Nutrition and Dietetics are working effortlessly to influence chidlrens dietary choices and physical activity.

- The Department of Health also has created many healthful campaigns such as "pouring on the pounds" and "make NYC your gym". These campaigns use advertising, which we know can be very powerful, to encourage healthful options. Pouring on the pounds targeted sweetened beverages and displayed fat being poured into a glass and "make NYC your gym" suggests ways to incorporate physical activity into a busy new yorkers life displaying the statue of liberty with muscles.

*To check out the nyc campaigns click here- http://www.nyc.gov/html/doh/html/cdp/cdp_pan.shtml

- Recent proposals to tax sweetened beverages and junk food also shows that as a city, and country we are now really recognizing the importance of nutrition and working towards improving what is offered to Americans.




Success Stories
- Stories such as "Raquel's Story" show that people are looking for ways to increase healthful options and ultimately change their life both nutritionally and physically. Today Raquel is currently down more than 80 lbs and is still continuing on her weight loss journey. It is stories like hers that inspire people who are unhappy with their weight, or unhealthy that know change is possible through dietary modifications and exercise. Raquel brings hope to future nutrition professionals because the hardest part of our job is trying to teach people that these small changes can result in great rewards. Keep up the great work Raquel!

*Don't forget to follow Raquel's amazing progress on her site- http://sizequelsz.tumblr.com/

Meeting New People
- Through my blog I was able to interview many influential figures in todays public health field. Sports dietitians: Cynthia Sass and Leslie Bonci offered great advice on how they deal with nutrition from an athletes perspective. Ryan Shanahan promoted physical fitness and how one can maintain such an active lifestyle. Daphne Oz practices healthful options through cooking as well as her continued effort as a public health advocate. All of these professionals work hard to ensure that society does move towards a healthier tomorrow! Thanks for all of your advice!
- During seminars and conventions I have had the opportunity to speak with many dietitians: renal, pediatric, oncological, clinical, community, etc. Who all work endlessly to make our country a healthier one! Thanks for all of your hard work!

My Progress
- As I have said before, applying what you learn is the hardest part when studying dietetics. In the past year I have revamped my dietary choices, worked on my physical fitness and really made an effort to improve my lifestyle before ever helping anyone else.

Nutritional Changes
- I have most recently really limited my red meat consumption. I now get my protein from poultry, tofu and beans for a variety.
- I have also been quite conscious of my plate and my fruit and vegetable servings. I make sure that each night I have half my plate of fruit and vegetables with 1/4 plate protein and 1/4 grains. Thanks to choosemyplate.gov

- I cook my own meals. This ensures what goes into the food I will be eating, allows me to try a variety of fruits and vegetables and gives me healthful options the next day for lunches.
- I snack a lot on fresh vegetables and fruits. One of my favorite snacks is sliced red, green and yellow peppers because they provide you with so many nutrients and are filling.

     Tips:

• Fill up on vegetables before dinner they will make you fuller and prevent overeating
• Try new vegetables and fruits, there are so many of them!
• Steam and bake as much as you can
• Cook yourself! Its fun and can be very rewarding
• Lose the salt shaker, it is unnecessary and more foods have salt than you think
• If you don't like whole grains, mix whole grains with white rice, or white pasta, baby steps! 

Physical Fitness
- Since discovering my passion for sports nutrition I have made it a point to focus on my personal fitness.
- It helps that my boyfriend and I work out together. This helps me stay motivated because I have someone who keeps me on track.
- I try new routines such as workout DVD's like: Jillian Michaels, Kickboxing, Kettleworx, Pilates, Insanity, etc.
- I work out at home. This gives me no excuses when the weather is bad or time parameters. Like Ryan Shanahan says "Your body is your gym"
- I incorporate physical fitness into my everyday life such as: walk during my lunch hour, walk to and from the train when going to work, all to ensure that I am staying active everyday.
- As of today I am striving to become a personal trainer. Next Summer I have set goals for myself before I actually pursue that passion.

     Tips:

• Walk as much as you can
• Utilize more than just the treadmill there are so many things you can do with weights, medicine balls and jump ropes that can increase physical fitness
• Find yourself a workout buddy someone who you can motivate, and will motivate you
• Drink plenty of water
• Invest in some workout DVD's they force you to try new things and keep your muscles on their toes
• Break a sweat, a workout isn't good as good unless you bread a sweat. 

All of these things have helped shaped my future career in dietetics. Not only have I learned from other public health professionals but I have learned a lot about myself and from you. Many viewers have written to me telling me about their personal stories and you are all amazing! Being healthy is NOT a chore, it is a privilege to be able to control what goes into your bodies and how we mold them. Take action today, every change counts!  

Thanks for a great year!!! 

*** For any suggestions, comments or personal stories you want to share email me at: dietitianambitionja@gmail.com.

5 Things I did this Summer

   This summer was quite an eventful one. I managed to keep it very healthy and work on myself as a future dietitian before the fall semester commenced. Although it was busy I loved every second of it . Here are the 5 things I did this summer that helped me keep it healthy. 

1) Worked with dietitians and modified recipes
- This helped me really learn how to make small changes to recipes to make them healthier. I applied this to my cooking while at home. 

2) Cooked meals and used the leftovers for lunches

- Cooking my own meals helped me moderate what was going in it and to really use vegetables to their full potential. 

- I also used so many vegetables trying different ones to create new and exciting recipes. 

** Some new vegetables I tried this summer are: turnips, parsnips, jicama, escarole and kale. 




3) Stayed active
- I made sure that everyday I walked during my lunch break (as long as the weather allowed) and to and from the train each day. This helped ensure that no matter if I was working out or not I still was able to get some activity in. 

4) Really limited my red meat consumption

- While taking advanced nutrition in the spring I learned a lot about red meat and its over consumption in correlation to cancer. This was frightening because in my house we would eat red meat 3-4x a week (yikes). Since I refuse to eliminate any foods unless of religious or medical reasons I decided to really moderate my red meat intake including: steaks, ground beef, pork chops, hot dogs, ham and bologna. Overall there were 3x that I have eaten red meat since May and although I can't really pin point any specific changes the one thing I did notice was that I feel less bloated. I spent a lot of time creating plenty of recipes with chicken, turkey, tofu and beans to substitute protein properly.

5) Stayed informed.
- Part of being a dietitian is keeping up with everything in the nutritional and public health world. Although I did not blog as much as I wanted to I did make sure to read a lot and stay in tuned to what is currently going on. 
- For people who want to be healthier the first step is educating yourself. It is important that you know what you are feeding your body before doing it because some foods can have detrimental effects and other substantial. 

** Some news from the summer: the mayors initiative to tax sweetened beverages and junk food, controversy over professional athletes going vegan and if it is beneficial or detrimental to their career or not, and so much more. 

What do you think?

       With the most recent debates regarding taxes on sweetened beverages and junk foods, I can't help but wonder what every New Yorker is thinking. Although researchers have found a close correlation between the increase in price of particular foods and the decrease in it's consumption many people are arguing why try to force us to eat better? This health initiative resembles the methods taken to reduce cigarette smoking. Taxing these things are supposed to reduce the likelihood of people buying them and in turn improve the health of the nation. But as seen with cigarette smoking there will always be someone buying them. 

        With obesity crawling its way to the top of nation concerns, a tax on these things might not be so bad. The department of health has been campaigning against sweetened beverages for years now with their slogan"pouring on the pounds" along side an image of a soda bottle pouring fat into a glass. 

Junk food does contribute to ones diet, especially when there is no physical activity to counteract their effects and it would benefit this nation to reduce these things and consume a more nutritious diet. 

What do you think about taxes on sweetened beverages and junk food in New York City? 

Email all opinions to --> dietitianambitionja@gmail.com

Keep emails under 2 paragraphs long 

If you do not want your name attached to it write "anonymous" next to your name

All posts will be posted until Monday June 25 at 11:59pm

What you have to say: 

"I think that one of the greatest aspects of living in this country is the freedom of choice we are supposed to have. Although I am opposed to the availability and consequential health problems junk food can lead to, it seems to me it would be a more effective alternative to make healthier food more affordable rather than raising taxes on "bad" food. Then the choice would be easier." - Jamie Caroccio

"I do believe in taxing sweetened beverages and junk food.  I don't think that taxing these items will stop people from buying them but maybe it will make them stop and think a little before they actually do. We need to start making better choices for ourselves and if this tax can help some of us do that then I'm all for it." - Nancy Alvarez 




"Im not sure if taxing them all if the right thing to do. However, i do think that over a specific amount of sugar or other ingredients that are detrimental to our heath that could effect obesity should make them elegible for taxation. This country is built on freedom, and taxing every single item categorized as junk food is starting to limit that to an extent. And lets face it, its not like the companies that make these "junkfood" items wouldnt find a way around this tax law by making some new chemical that stands as a substitute for the ingredients that would make these taxable." - Frankie Alvarez 




"I think taxing junk food and sweetened drinks is unfair. People should have the right to purchase certain foods or drinks without being taxed extra because of the ingredients in these items. Although taxing these things may lead to less purchases it will not stop people from buying them completely. Just like cigarettes, which are extremely expensive due to tax people still buy them and will continue to do so no matter how expensive they get. I believe the same will happen if junk food and sweetened drinks are taxed." - Danny Emigholz 

Visit the department of health's website for more information on their "pouring on the pound" campaign at: http://www.nyc.gov/html/doh/downloads/pdf/public/dohmhnews8-06.pdf

You are what you drink!

We have all heard the saying you are what you eat, but what about what we drink? Most people don’t realize that many of the beverages we consume provide substantial amounts of empty calories and not enough nutrients. Recently a new initiative has been proposed putting a tax on sweetened beverages, but why? What do these drinks do that has been causing such a commotion among the public health community and why is it of the utmost importance to change?

Popular beverages

Soda



1) Calories
Soda adds empty calories to your diet. This means that soda will not provide any essential nutrients, just sugar.  
EX:  1 can of 120-calorie soda everyday for a year could equal 15 lbs.!


2) Bone health
Dark sodas contain phosphoric acids which is known to interfere with the absorption of vitamin D. Vitamin D is an essential part of bone health because it is required for calcium to be absorbed. Therefore, if Vitamin D cannot be utilized calcium will be lost and bone health will suffer the consequences.

Alcohol 

-       Provides 7 calories/ 1g of alcohol

Recommended intake

Men: 2 drinks/day

Women: 1 drink/day

Serving sizes of alcohol are:

12 oz. of beer

5 oz. of wine

1) Increases urine output

Because alcohol is considered a toxin to our bodies it becomes of utmost importance to remove. Therefore, your liver will work at converting the alcohol to something that can be passed out through the urine and your body will continue to do this until it is all removed.

2) Causes dehydration

Because our urine output increases this will excrete many important electrolytes. This imbalance will force the body to become dehydrated. Dehydrations side effects are much similar to a hangover in that you experience fatigue, nausea, headaches, weakness, etc. That’s why the morning after drinking you are very thirsty because your body is trying desperately to obtain that fluid balance again.

3) Converts alcohol to fat

Once metabolized alcohol will:
a) Be converted to fat and stored
b) Stop all other energy burning systems in the body making it nearly impossible to burn the fat that you just consumed. 

*Remember your body has become so concerned with removing these toxins that everything else is secondary. The toll that alcohol can take on the body specifically the liver, hydration status and body fat is quite a powerful one, especially when consumed in excess. Naturally like most things if consumed in moderation alcohol can have potential benefits as well, such as the resveratrol in red wine and the effect it can have on appetite.

High Fructose Corn Syrup in Juices  

-       A diet high in sugar will interrupt energy burning systems in the body by overloading it. Once broken down to its simplest form sugar has one of two fates either energy use if necessary or stored for later if deemed not. Between the energy expenditure deficit and the overload of sugar fat will continue to be stored. Therefore, it is not these drinks that contribute to the obesity epidemic but the overconsumption of them as well as the physical inactivity to burn it.

Moral of the story:
Choose water more often than not. Be an educated consumer and choose your beverages wisely. There is no need to eliminate them but know why they are bad and how they can influence your health. Remember anything you consume whether a solid or liquid contributes calories to your diet, choose those calories wisely! 

Guest Blogger Jillian McKee on: How Proper Diet Can Improve Cancer Recovery

Jillian McKee is a complementary medicine advocate. Since 2009 she has been working with the Mesothelioma Cancer Alliance. She spends much of her time continuing her efforts engaging in outreach programs and continuing to spread the word about alternative medicine and its role on cancer treatment. 

How Proper Diet Can Improve Cancer Recovery

A positive diagnosis for cancer can be an emotionally challenging time for a loved one and their family. While all cancer patients should receive treatment under a certified healthcare provider, a number of steps, such as a nutritious diet, can reduce the risk and progress of some cancers.
It's important to understand how a cancerous growth can propagate inside the human body. Every day thousands of cells in a normal human body become cancerous. Under normal conditions the body is able to eliminate these dangerous cells.
Human cells replicate via a process called mitosis. During mitosis, a cell splits in half and each is an exact copy of its partner. Many things can introduce potential genetic errors when DNA is being copied. Factors such as poor diet, genetics and environmental toxins can increase the risk of transcription errors.
Although a cell with errors will usually die, some are still able to replicate, such as cancerous cells. Cancer has a variety of causes such as one’s environment. For example, mesothelioma is caused by the inhalation of asbestos fibers prominent in many work places.
Chemotherapy is a common treatment for cancer, but can cause a variety of negative side effects. Many patients undergoing chemotherapy experience apathy, weight loss, systemic pain, appetite loss, and depression. While many of these side effects cannot be avoided, a proper diet can make a significant impact during one’s recovery phase.
It's important to eat plenty of fresh fruit, lean meat and vegetables. In many cases, chemotherapy reduces functions of the immune system. By eating a diet rich in nutrients and vitamins, it's possible to avoid contracting a secondary sickness.
Many people undergoing cancer treatment can lose up to 40 percent of their body weight. A healthy diet can help one gain weight back during cancer recovery. A great way to do this is by the consumption of healthy fats and high calorie foods. This can include lean meats, dishes with olive oil, and foods containing fish oil. Fish oil has been shown to reduce systemic pain, reduce inflammation, and improve mood.
Cancer can be a challenging time for many people. By following a proper diet, it's possible to boost one's recovery.

To read more of Jillian's article and continued research on diet and cancer treatment visit: 

http://www.mesothelioma.com/blog/authors/jillian/

Raquel's Story

With obesity being one of the most prevalent issues in America, we can’t help but wonder how we got here. Is it the convenience of fast foods? The time to find for exercise, that most of us don’t have? Or the expenses of making healthier food choices? No one knows. Genetics, lifestyle, environment have all been attributed to this epidemic and with all of the new health initiatives why aren’t we seeing a difference?

Raquel Clarke did something that we don’t hear enough about. Instead of going on a fad diet or eliminating carbohydrates, she modified dietary choices and introduced a workout regimen and has since lost 65 lbs.

How did Raquel find the courage, determination and time to completely change her lifestyle around?

It was in January 2012 that Raquel realized a drastic lifestyle change was necessary for her health.

“One day I was heading to work and a very elderly woman, in her late 80's, stopped me with tears in her eyes. She told me I have a pretty face, but that I was too obese! She went on to tell me that her granddaughter died right before she turned 21 because she was almost 300lbs and did not pay attention to the warning signs of her body. Sound familiar? Yeah, imagine how I felt. That woman was sent to me. Her words changed my life. I worked out that night and started my journey.”

These changes weren’t easy Raquel had to fail a few times before she could master the transition. “It took me over 2 years of crying, quitting and trying again to get it right” said the young woman. At first her goals were impractical, she aspired to lose extreme amounts of weight in very short periods of time. After realizing that these goals might be unrealistic she re-evaluated, did some research and started small. She began with a goal of 5 lbs. and every time she reached that goal set it at another 5. That’s when Raquel started seeing results.

Raquel incorporated an intense workout regimen with a healthier diet. Weight gain is defined as caloric intake exceeding that of calories expended through physical activity. When you find a balance between the two is when you will see weight loss or maintenance, depending on your goal.

Her fitness routine consists of 4-6 days a week with “Spin, Zumba, Pilates, Weight Training and Personal Training sessions”. This was very different for someone who once led a strictly sedentary lifestyle. Increasing physical activity is associated with increasing insulin uptake into cells, weight loss, stronger bones, healthier heart and many other benefits.

Her diet consisted of portion control “If it will spill out of the palm of my hand, which is about a cup, then it's too much” said Raquel.  She also increased vegetable intake, drinks more water, eliminated fried foods, fatty meals and soda and admits to occasionally rewarding herself with sweets. Depriving ourselves of our favorite foods will not work, it is moderation that is key when it comes to healthy living. By making these particular changes Raquel began feeling and looking better continuing to fuel her motivation.

Although Raquel has experienced a lot of success already she also endured obstacles that could have hindered her progress. The most difficult one was the lack of support from some of the closest people to her; family and friends.

“I just learned to not care or rely on others. All I ever really need is myself and it took some time to master that. I am in a different state of mind and what other people think or say doesn't phase me anymore. I lost over 60lbs., how many people can say that? I've done some amazing things on my own, I can't let other people deter my success.”

To find success in weight loss and weight maintenance the key is to be mentally prepared to make certain changes. Many diseases are lifestyle related such as lung cancer and smoking, obesity and diet, type 2 diabetes and diet. By making lifestyle changes we can decrease the risk of comorbidities, but it is making these changes and making them permanent that can be the most difficult. Raquel continues to stay motivated because of the results that she sees in her appearance and overall well being. The most rewarding part for her is her newfound love for fitness and how she can be an inspiration for others.

“Through this journey, I have learned that I am a pretty damn strong person. I learned that I have a great deal of self-control, will power and determination. I also learned to accept myself and that no matter how much I try to cover up, people will still see a big girl and that’s OK. I am still learning to take successes and failures in stride and not dwell in the moment!!”

Where is she now?

Raquel is pursing her dream of becoming a dance instructor. She is continuously inspired and motivated by one of her Zumba instructors who has become her “mentor”. Recently Raquel was also given the opportunity to be featured in her new fitness video Zumba Sentao, zumba with a chair.  While continuing to incorporate fitness into her every day life Raquel still works towards better eating as well. Although it is hard work the results are worth the effort, a healthier life.

Looking back, Raquel offers herself some advice preparing for her journey. 

“Old Raquel, prepared to be mocked, misunderstood, hated, laughed at and looked down upon. Small minds cannot comprehend the greatness that you have planned for your future. Take your time, learn, and disregard the negativity.”

Raquel’s story is nothing less than an inspiration. Through her hard work, dedication and determination she has achieved so much. Without the clutch of a fad diet or restricting food groups Raquel proves that a healthier lifestyle can be obtained by moderation and self-control. Today she is working on becoming a dance instructor to continue incorporating fitness into everyday life.

From Raquel:

To the person starting their journey, I leave them with a quote from Earl Nightingale.

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; We might just as well put that passing time to the best possible use.”

To follow Raquel and her future success checkout her blog documenting her journey to a healthier life:

http://sizequelsz.tumblr.com/

Check it out!

I added a new box to the page that has some other great websites I think you should try!!!


< -- Check out the slim kicker app for smart phones and the wake surgical links to the left of this post! Enjoy!

Fuel Up Play 60 NFL Draft Event

   Today I was able to participate in yet another venue in which I got to work with the National Dairy Council and Play 60. Play 60 is a program that aims at introducing at least 60 minutes of physical activity a day into children's routines through professional football players.

   The event took place down town and within 2 days had about 600 students from NY and NJ. I volunteered with the National Dairy Council where we set up a calcium station for the kids to see how important the mineral is. We handed out polly-o string cheeses and of course some free goodies such as: wrist bands, head bands, etc.

  All of the things that goes into making this event happen is ridiculous. You have breakfast, lunches, under armor, other sponsors and volunteer coaches that lead the exercises aside from the players. The main players were the top NFL 2012 draft picks such as: Andrew Luck, Justin Blackmon, Stephon Gilmore, Michael Floyd, etc. It also had some current players such as Osi Umenyiora from the NY Giants and plenty more.

   The event is truly an inspirational one in how it uses the role models to teach the kids the importance of physical activity and overall health. I had a blast and hope to one day have the opportunity to do it again! Check out the pictures below!

Special thanks to the National Dairy Council for the amazing event they put together, Play 60 and to all of the people involved in the organization working towards a healthier future for children!

SCAN's annual symposium in Baltimore 2012

   This past weekend I had the amazing opportunity of attending SCAN's annual symposium in Baltimore, Maryland. For starters I want to say that although I am a Pittsburgh fan, Baltimore was a great city.

My responsibilities entailed being in charge of the silent auction. One of the many amazing opportunities that SCAN offers at it's venue was the funds from the silent auction going towards the graduate research program. I though this was a great way to motivate people to bid on popular books, diets and such from renowned sports dietitians from all over.

On top of all this I got the chance to network with some of the most inspirational people. My favorite part of the weekend was hearing Leslie Bonci speak about recovery foods and preventing inflammation and anti-inflammatory foods. Leslie is such an inspiration juggling all of the teams that she does. She was charismatic, intelligent and super outgoing. When I approached her after her lecture and introduced myself she had remembered me and doing the interview for my blog. I was in awe.

Overall the weekend was a success I got the chance to meet some of the most wonderful people that have further inspired me. I hope to one day be where they are.

Busy semester

Sorry I haven't been blogging much I have had quite an intense semester. I just wanted to note that I will be documenting my 2 upcoming experiences within the last week: My weekend in Baltimore, MD for SCAN's annual symposium, as I am volunteering and Next week Fuel Up Play 60's NFL Draft event that I am also volunteering for. I look forward to both of these events and to sharing it with you!

April 20-22--- SCAN's Annual Symposium

April 25---Play 60's NFL Draft Event

Interview with Daphne Oz: author of The Dorm Room Diet and cohost on The Chew's

Not only is Daphne Oz the daughter of everyones favorite Doctor, Mehmet Oz, but the writer of "The Dorm Room Diet" as well as one of the hosts on The Chew. Being an advocate for public health and through her endless efforts in the community, Daphne has made healthy living fun and affordable for everyone.  

Me: I know that you are an advocate for healthy living and eating, what has motivated you to pursue that path?

Daphne: Through developing my own healthy lifestyle, I came to understand how valuable an education in health can be, especially if learned at a young age. As children and young adults, we haven’t yet formed our permanent habits, and are much more flexible when it comes to turning new information into action. Even better, we are great at taking this information and spreading it to our families and communities so that everyone gets to benefit.

But I also realize it’s not just about the information—it’s also about how you receive it and whether it’s presented in a way that makes sense in your daily life.

Even though I had access to plenty of health knowledge growing up, I struggled with my weight throughout adolescence, and was only able to permanently shed thirty pounds (without ever going on another diet!) once I gave the hard facts emotional meaning and application in my every day life.

I wanted to share the tips and tools I developed with my peers, which is why I wrote “The Dorm Room Diet.” Now that I’m out of school, my goal is to have students groups on campus take ownership of the book and it’s material and make it a dynamic resource for those of you still on campus and beyond. (PS. The same tips and tricks have served me well now that I’m out in the “real world!”)

I am all about figuring out how to make health a priority and not an obsession—I want you to get to enjoy all your favorite foods while cutting corners on fat and calories where possible, which is why you will never see me serving up “rabbit food” on ABC’s The Chew. Healthy eating has to be delicious if I want you to stick with it long term, so my goal is to show plenty of taste bud-tantalizing meals for you to try. Of course, it’s also about embracing smart choices and figuring out those areas where you can choose the healthy option so that you can feel good about indulging in something truly worthwhile down the line.

Most importantly, I want you to have FUN being happy and healthy, and it’s my job to make it easy for you to create a healthy lifestyle plan that works for you.

Me: What was your childhood like and how do you think that has influenced your professional choices?

Daphne: I was very lucky to grow up in a huge family, so I learned how to be heard and always felt included. It was wonderful to have this organic support system. The fact that they could set a healthy example for me, and help me to feel good about myself, made all the difference in my being able to achieve health for myself. I also learned a ton just bit sitting around our family dinner tables where total body wellness—physical, mental, spiritual, emotional—were always topics of conversation. Growing up in this atmosphere certainly influenced me to want to keep learning, and to help those interested in finding out more about how to improve their lives with practical, easy-going advice.

Me: What does a day in the life of Daphne Oz consist of today?

Daphne: These days, I get up at 5:15am, stumble blindly into the shower, and then rush uptown to our studio to sit in hair and makeup while we do our morning meeting and rehearsal. We tape a show or two, and then I like to walk the 2.5 miles home, especially since we’ve been having such beautiful weather here in NYC! It’s a solid 45 minutes of personal time to decompress, brainstorm new segments, plan out the rest of my day and daydream. Then I’m usually catching up on emails, making phone calls and working on my next book, which is coming out next year—so excited! I try to workout in the afternoon at least 5 days a week—either a run, a spin class or yoga. By then, it’s time to figure out dinner with my husband and read scripts for the next day’s show before crashing into bed with a good book (or The Good Wife!).

Me: Working on The Chew, what are some new things that you have learned about yourself, healthy living and cooking?

Daphne: I’ve learned how important it is to remind myself—and our viewers—how delicious healthy cooking can be! So often, people fall into the rut of repeating menus, and we get bored. It’s easy to get scared by unfamiliar ingredients or flavor combinations. The hurdle to healthy living is learning how to make it easy and indulgent—something that’s simple to work into every day life, given all the stresses and time pressures we all face, but still provides the sensory “wow” we all want. On The Chew, each one of the hosts is focused on providing fun, simple inspirations that give our audience a foundation to build their own habits on.

Me: With all that you have accomplished how do you still manage to find time to take care of yourself and put your health first?

Daphne: We will always be battling the clock for more hours in the day, but we make time for the things that matter. If it means I don’t have a chance to respond to every tweet (as much as I would love to!) or run all the errands I need to so that I can make it to the gym, then that’s what has to happen. Moreover, if I can’t make it to the gym so I can have a real conversation and sit down for dinner with my husband, then that’s worth it to me.

When it comes to my health and eating well, pre-planning makes all the difference! I make a large batch of healthy essentials every Sunday night so that it’s easy to make healthy choices throughout the week because the food is right there waiting to be eaten…the worst is when you’re forced to eat junk out of convenience because it’s your only option.

Me: What do you think is the most prevalent health concern during the holidays?

Daphne: Year round, I think the most prevalent health concern is: “How do I take care of my health and still enjoy my life??” My answer to this is that health has to be a priority and NOT an obsession. Don’t treat making a commitment to being healthy feel like a death sentence for all the food you love to enjoy because guess what? You’re still going to get to have them! All that’s going to change is the thought process that goes into making your eating choices. So, instead of mindlessly gobbling a stale, store-bought cookie lying on the counter simply because it is there, you are going to give yourself a few seconds (count to your age) to decide whether this is an indulgence that is really going to satisfy your craving and help resolve your will to eat well the rest of the time. If it’s not, then the urge to indulge has probably already passed. If it is, then go ahead and enjoy guilt-free! And then get back on the wagon and realize that this is part of a permanent journey and not a sprint to the finish line of a fad diet that has you constantly feeling deprived. What makes a healthy lifestyle plan work is remembering that indulging—on occasion, in moderation, and for the right things—will be why you success long-term. I like to think of it as having your cake and eating it, too.

Me: Aside from that if you have any advice for me, a student studying dietetics, I would love to hear what you have to say.

Daphne: Hi Jessica—thrilled you are pursuing a career in public education through dietetics! We need more professionals like you who are committed to making sure everyone has the facts they need to be healthy and who are willing to help them figure out an individualized plan that will work! As I mentioned above, the vehicle for information is often more important than the information itself—if you can approach the client with compassion and understanding, and give them tips and tools that will help make it easy for them to transition to a healthy lifestyle plan, they will have the best shot at long-term success.  Thrilled you are enjoying The Chew! 

**Special thanks to Harry Burton for help making this happen and of course Daphne Oz for taking the time out to do the interview, it was greatly appreciated!!! 

Tune into The Chew to check out some of Daphne's great recipes weekdays at 1pm on ABC