Spring Cleaning & Diet Designs

It's time to go through your fridge!

• Check dates and labels, especially on dairy products like milk, cottage cheese, cream cheese, and sour cream.  “When in Doubt, Throw it Out!”  Prevent food-bourne illnesses and check the temperature of your refrigerator.  It should be set at 40 degrees or less, while your freezer should read 0 degrees or less.  Temperatures above these levels can increase the risk of food-bourne illnesses.

• Trying to get more calcium and protein into your diet by eating yogurt?  Make sure you stock up on low fat and low sugar varieties.   Throw away fruit-on-the-bottom yogurt.  Try nonfat, plain or Greek yogurt.  Sweeten with 1 tsp agave or honey.

•  Get rid of those high calorie sauces such as barbecue sauce, mayonnaise, cheesy sauces, dips, etc.  Replace them with low calorie, light and low sodium versions.  Keep these “indulgent” condiments in check by only eating 2 tablespoons per day.  Try to incorporate “free” condiments like chili sauce, horseradish, vinegars, fresh salsa, Bragg’s Amino Acids, and seasoning blends. 

• Stock your refrigerator with low calorie beverages.  Swap your once-a-day soda habit with an occasional better-for-you ginger ale or Hansen soda.  Sip on healthier beverages like flavored teas.  Try adding excitement to your water with cucumber, mint, or a slice of lemon, orange, or even cherries when in season.  Also, try our fabulous Pomegranate tea recipe! (See recipe below)  

Next, head to your freeze!

• Freezing any leftover Diet Designs meals?  Prevent freezer burn, by tightly wrapping the containers in plastic wrap, removing as much extra air as possible.  Do this with any leftover homemade meals that you freeze!  
• Dig to the back of your freezer and trash those sodium-laden, high calorie frozen meals!  Throw away full fat frozen treats that you’ve been reaching for to satisfy your late night sweet tooth.  Instead, substitute whole fruit sorbets (Ciao Bella is a favorite of ours!) and low-fat ice cream or frozen yogurt.  Try making your own frozen treats, by freezing a few handfuls of grapes or ½ a banana with ½ ounce melted dark chocolate. 
  

Don't forget your pantry!

• Still hanging on to salty snacks, chips, and cookies?  Ditch anything full of dyes, hydrogenated oils, added sugars, and preservatives.  Substitute these with healthy snacks such as black bean chips, “Kind” and “Kashi” granola bars, brown rice crackers, plain popcorn, or raw nuts, such as almonds and pistachios.  Go even further and choose snacks that come from the refrigerator instead of the pantry.  Fruits, vegetables, and low fat dairy products can satisfy your between-meal cravings.  As always, remember to keep an eye on your portion size.  Don’t eat directly from any bag or before you know it, you’ll quickly overindulge!  

• Stock up on fiber-rich and whole grain products, such as rolled oats, quinoa, brown rice, whole grain pasta, and barley.  Other great items to keep on hand are low sodium canned beans to add protein and spices to pack your meals with flavor.  Keep a few low sodium soups like butternut squash or tomato when you need to add a low calorie appetizer to your dinner or for a quick lunch.

NOW THAT YOU’RE DONE CLEANING, IT’S TIME TO DONATE!

·         FOOD.  Anything you do not eat (if not out-of-date & safe to eat) should be donated to a local food bank, shelter, church, etc. 

·         CLOTHING.  Someone can and will use your cast-offs.  Either drop these off or call for FREE pick-up.  Not all donation-type organizations will come just for clothing, but the Vietnam Veterans of America will!  In fact, they NEED clothing and more; they even accept cosmetics!  Please go to http://www.clothingdonations.org/service.htm to help.  

Pom Tea
Makes: 5 Servings

5 bags of green tea with chamomile (we use Celestial Seasonings Chamomile Green Tea)

8 ounces pure pomegranate juice (we use Pom Wonderful)

4 cups boiling water

1. Add the tea bags to the boiling water.  Steep (let the tea bags sit in hot water) for about 5 minutes.
2. Remove the tea bags and add the pomegranate juice.

National Nutrition Month: Easy Ways to Brighten Your Spring Routine

1.      Get More Sleep To Balance Your Cravings & Appetite

We don’t get enough sleep!  This comes as no surprise, as our family activities, work obligations, and on-the-go lifestyles pack our days until finally we end our night with a few hours of shut eye.   Today, Americans sleep 1-2 hours less than we did years ago.   How much sleep do adults need?  Although the amount of sleep needed varies for each person and age group, most adults need 7-9 hours per night, with at least 6 hours to properly function.  What does this have to do with nutrition?  Studies show that weight gain and overeating may be caused by lack of sleep.   Your body’s hormones respond differently when you lack the proper rest.  These metabolic changes will affect you throughout the day.  Researchers have found that those who sleep less have elevated ghrelin levels and reduced leptin levels.   Leptin, released by your fat cells, tells your brain to stop eating.   Ghrelin, produced in your stomach, tells your brain to keep eating!  These hormone differences are likely to cause overeating and increased appetite.   Bottom line:  Get more sleep!  If you’re feeling hungry and drowsy during the day, reach for a fiber-rich snack or a combination of whole grains and protein.  You’ll feel more satisfied than if you had reached for that chocolate chip bar; you also won’t go back for a second or third serving.

2.       Eat More Whole Grains

Do you love Carbs?  It’s OKAY to eat breads, pastas, and wraps especially when they are packed with whole grains!  Most American’s aren’t getting the recommended amount of at least 3 servings of whole grains per day!  Try the new 100 calorie sandwich thins or an open face sandwich for lunch!  Fill up on these healthy whole grains while cutting down on calories and reaching your “whole grain goal’ for the day.

3.       Flavor Meals with Spices

Spice up your meals with seasonings instead of added fats and oils.  The 2010 Dietary Guidelines emphasizes replacing saturated fats in your diet with healthier mono and poly unsaturated fats found in nuts and avocado. Try creating flavor with a variety of spices that can positively affect your health.  For example, curcumin, found in turmeric and curry powder, is a good antioxidant, anti-inflammatory agent, and has anticancer potential.  This spice brightens up stews and sauces for an extra kick of flavor.  A favorite of mine, ginger, also has been shown to have these same health benefits.  Add ginger to tea, stir-fries, and homemade vinaigrettes.  Cinnamon is also known for its antioxidant properties and has been shown to improve blood glucose levels and reduce cholesterol levels.   Sprinkle cinnamon on your coffee or onto a whole grain waffle to jumpstart your morning. 

4.       Eat with Color: The Best of Spring

Follow the March’s National Nutrition theme and eat with color! Make sure half of your plate is full of vegetables.  Pick the fruits and vegetables in season in order to get the most nutrients out of your food! 

a.   Strawberries- 1 cup offers 3.5 grams of fiber & meets 100% of your daily Vitamin C needs

b.   Asparagus- great source of iron, B vitamins, & Vitamin C

c.    Sweet Cherries- low calorie,  high in phytochemicals

d.   Peas- low in fat, high in fiber. Green peas are a great source of Zinc and B vitamins while snow peas are packed with Vitamin C.

5.       Spring Clean Your Workout

Spring is the perfect season to start up a new exercise routine, get outside, feel the sunshine, and get moving!  Decide what changes you’d like to make and set some goals!  Find a workout buddy to keep you motivated.  Try walking in a new neighborhood or park, hit the tennis court, or try a new class at the gym for some added excitement to you dull workout routine.  Studies show that your body stops responding unless you continually work your muscles in different ways. 

Fresh Start Mondays

Bored with your healthy breakfast routine? Sick of oatmeal or egg whites? Mix things up and start your week off right. Studies show that this early morning meal wakes up your metabolism for the whole day.

Check out this Venetian Fritatta recently posted on Diet Designs’ breakfast recipes: http://www.dietdesigns.com/kitchen/

New 2011 Promotion for Inactive Clients!!!

All Inactive Clients:

Return to your Culinary Concierge and get a 15% tip! Receive 15% off for 30 days when you restart by March 31st. Includes your private consultation with Carrie Wiatt, licensed nutritionist.

Diet Designs: The Original Meal Delivery Service: Since 1992

Contact us today at info@dietdesigns.com or at (310) 253-9079.

Diet Designs' Supplements

My Recommended Supplements for Men & Women**

B-Complex

Designs for Health B-Supreme – Please contact Diet Designs to order this product- Take 1 capsule per day with meals

Omega Fatty Acids

Health from the Sun: Total EFA – Take 2 capsules per day with meals

Trader Joe’s Omega 3 – Take 2 capsules with or without meals

Magnesium

Twinlab Magnesium Capsules 400 mg – Take 1 capsule per day

Trader Joes Magnesium 500 mg- Take 1 capsule per day at night

Vitamin D3

Designs for Health Vitamin D3 Synergy – Take 1 capsule per day.  Please contact Diet Designs to order this product

Probiotics

Jarrow Probiotics – Probiotic blends (in fridge area); take 2 capsules per day with or without meals

Probiotic Pearls – Located in the pharmacy –Take 1 pearl per day

Activz Whole 9

Activz Whole 9 - Please log on to www.dietdesigns.plantpurefoods.com to purchase this product 

Immune / Energy Booster

Activz VMA (Vitamin/Mineral/Antioxidant) pack – Please log on to www.dietdesigns.plantpurefoods.com to purchase this product

**These basic supplements support the absorption of nutrients and help maintain bodily functions.  Individuals may need additional supplements for their specific dietary or medical needs. 

Diet Designs, Nutrients, & Supplements

If you eat a well-balanced diet, do you consume all of the recommended vitamins and minerals you need?  As a nutritionist, this is the number one question I receive from clients.  Although we provide balanced meals at Diet Designs, I believe that not everyone can attain their requirements through food.   

Always discuss with your doctor any drug-nutrient interactions that may need special attention.  For example, when taking statin drugs, to improve blood cholesterol, stay away from grapefruit.  This fruit inhibits certain enzymes and reduces the effectiveness of your medication.  Another example is the interaction between natural licorice and antihypertensive drugs, which help reduce blood pressure.  This combination may result in hypokalemia (low blood potassium).  Also, the FDA doesn’t regulate dietary supplements!  They may force a certain pill off the market ONLY if it is proven unsafe.  Look for the United States Pharmacopeia (USP) symbol on the label for a guarantee of safety and quality.  Following this blog I’ve attached the specific brands that I suggest to clients.   

Supplements come in many forms: tablets, capsules, powders, liquids, softgels, and chewables.  Most healthy people can absorb nutrients through a tablet or capsule.  For people whose digestive system is impaired from disease, such as Crohn’s disease or Ulcerative Colitis, it is best to take a bio-available form.  Your body absorbs nutrients more quickly from a liquid or powder supplement.  The active form, not the synthetic version, of the supplement is the best choice.  I encourage this later when I recommend taking Vitamin D in the form of D3.

Taking an incorrect dose of any supplement can be damaging to your health.  As research brings up new evidence for different requirements, we see a change in the RDI’s (Recommended Daily Intakes).  These levels are considered sufficient to meet the nutrient requirements of about 97% of healthy individuals.  Some populations, such as older adults and pregnant women, will not meet their requirements through an average diet.  In addition, environmental conditions and agricultural techniques decrease nutrient levels in some fruits, vegetables, and grains.

            Below is my short list of what many people should be taking, even when eating nutrient dense, energy-enhancing foods. 

o   B-complex

§  Contains Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), and cobalamin (B12)

§  These coenzymes regulate chemical reactions that turn food into energy

§  Supports your heart, muscles, and nervous system

§  Helps promote better moods, stress management, slightly reduces the risk of heart disease and some cancers

§  Regulates the brain and cognitive function, facilitates the formation of neurotransmitters

§  Found in whole grains, fish, peas, soy foods, potatoes, bananas, eggs, lentils, tuna and spinach

o   Omega Fatty Acids

§  Omega-3 fatty acids help reduce inflammation, lower your risk of heart disease and some cancers, raise your good cholesterol

§  Important for the brain

§  Found in coldwater fish like salmon, tuna and cod, as well as flaxseed, walnuts and wheat germ.

§  Omega 6’s are found in sunflower, sesame and corn oils

§  Omega 9’s are considered non-essential, can be produced by the body, found in olive oil

o   Magnesium

§  Low levels have been linked with osteoporosis, high blood pressure, irritability, type 2 diabetes, muscle cramps, and heart disease

§  Found in foods high in fiber, such as spinach, whole grains, beans, peas, seeds, and nuts

o   Vitamin D3

§  Helps the body absorb calcium and critical for bone development

§  Prevents cardiovascular disease, as an anti-inflammatory agent for treating congestive heart failure

§  May also provide protection from several autoimmune diseases and osteoporosis

§  Good sources are the sun, egg yolks and fish oils

§  I encourage Vitamin D3, the active form that your body makes from sunlight

o   Probiotics

§  Live bacteria can help prevent certain illnesses such as irritable bowel syndrome

§  Gut bacteria keep pathogens at low levels, support healthy digestion, and contribute to strong immune function

o   Activz Whole 9

§  Whole food concentrate includes enzymes, omegas, probiotics, and phytonutrients 

§  May be used as a meal replacement shake to support good digestive and immune health

o   Immune/energy booster

§  Tasty energy boosters packed with vitamins, minerals, and antioxidants

§  Promotes alertness, stimulates brain function, and enhances overall wellness

Diet Designs' Inspired Eating at Superbowl XLV

Wouldn’t it be nice to have a one or two Super Bowl party snacks that won’t increase your waistline?  If you can’t resist a few appetizers, here are a couple healthy alternatives that will keep you satisfied.  Bring either of these delicious snacks to your party and your friends will be begging for more.  Be sure to read our “Healthy Holiday Eating” blog for more tips on how to enjoy the party while making better food & drink choices!

Remember to check out Fergie and the Black Eyed Peas at half time.  How does Fergie get her amazing, fit body?  In addition to her highly active lifestyle, Fergie sticks to her customized Diet Designs meal plan.  Diet Designs keeps her healthy eating routine in check while at home and on tour.

Go Pack Go!!

Spicy Buffalo Turkey Meatballs

Ingredients:

1.25 lbs Extra Lean Ground Turkey Breast
1 carrot, finely chopped
1 celery stalk, finely chopped
1/2 a small onion, finely chopped
1/4 cup parsley, finely chopped
2 garlic cloves, finely chopped or minced
2-3 Tbsps Frank’s Original Hot Sauce plus 1 cup
Salt & Pepper To Taste
1 1/2 Tbsp Extra Virgin Olive Oil
Nonstick Spray
1 scallion, chopped, optional

Makes 16 meatballs; Serving size 2-3 meatballs

1.               Preheat oven to 350 degrees and line a cookie sheet with foil.  Spray with nonstick cooking spray.

2.               Chop veggies; combine with the turkey, hot sauce, salt and black pepper.

3.               Score your meat mixture into four and divide into 16 meatballs.  Place meatballs on the cookie sheet and set aside.

4.               Preheat a large skillet over medium high heat with Olive Oil or Cookie Spray.  Add meatballs and brown on each side, about 3-4 minutes per side.  Remove and place onto cookie sheet.

5.               Take 1/2 cup of Frank’s Sauce and pour over meatballs.  Toss to Coat and finish baking in the oven until internal temperature reaches 165 degrees, about 15-20 minutes.

6.               Remove from oven, toss to coat with extra Frank’s sauce, sprinkle with parsley and scallion.

7.               Serve it with low-fat ranch dressing and veggies.

7 Layer Southwest Bean Dip

Ingredients:

1 16 oz can nonfat refried black beans, spicy

1 15 oz can black beans, low sodium, rinsed

4 green onions, sliced

½ cup salsa fresca

½ teaspoon ground cumin

½ teaspoon chili powder

¼ cup green chiles, chopped

1 cup shredded Monterey Jack or Cheddar cheese, low fat

½ cup reduced-fat sour cream

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup canned sliced black olives, (optional)

1.                  Combine refried beans, black beans, green onions, salsa, cumin, chili powder, and chiles in a medium bowl.  Transfer to a shallow dish and sprinkle with cheese.

2.                  Heat on high until the cheese is melted and the beans are hot.

3.                  Spread the sour cream over the bean mixture.

4.                  Layer the lettuce, tomato, avocado and olives.

5.                  Serve with baked tortilla chips.