Message from the RDs: Improving your Nutrition in the New Year – Setting Yourself up for Success by Mark LeVine

It’s hard to believe, but another year has come and gone, and it’s time again to set those health goals for 2017. If you’re like many, you may be feeling frustrated or disappointed that you were unable to reach the health goals you set for yourself the past year.

The most common New Year’s resolutions usually involve losing weight and improving eating habits. In this fast-paced world we live in, specifically when it comes to weight loss, we want results and we want them fast. With our unlimited access to information and so called “experts” offering their opinions, it can be very tempting to succumb to fad diets to get the promised quick results. Be aware though, that any diet or eating plan that emphasizes or eliminates a specific food or food group should raise a red flag! This goes against the principles of healthy eating, balance, variety, and moderation.

In addition, fad diets are usually too low in calories and can result in lethargy and moodiness, which make them unsustainable. The belief is that fad diets are something that you go “on” and then you go “off”. After coming off one of these diets, most people regain any weight they may have lost and then blame themselves. They get caught in a vicious cycle of trying different extreme tactics, and when they fail they think the reason was for lack of discipline or willpower. The real problem though, was that they are going about weight loss the wrong way.

The reason many people don’t reach their goals, is that they don’t define them or consider them achievable. When you consider what nutrition or weight loss goals you want to pursue, it’s important to realize that a “lifestyle”, rather than “diet”, refers to the way we eat throughout our lives. It’s including all foods in moderation, and the changes you want to make are permanent, not something you only do for 2-3 months.

When it comes to setting nutrition goals, remember that small changes can lead to big rewards, and no change is too small. Once you see where you can make changes, choose a place to start. It will be much less intimidating to focus on one or two dietary changes rather than trying to completely overhaul your entire way of eating. Once you see how much of an impact making the small changes has, it is easier to stay motivate to continue incorporating other healthier eating habits.

When it comes to eating healthier, those who have the most success are not the ones who choose to give up all desserts and their favorite foods. The most successful people are the ones who realize that change is a process, and it takes patience with themselves, and to sustain long-term changes it’s best to start small and continue to build upon their accomplishments.

Happy holidays and New year!

Message from the RDs: Packing Lunch 101 by Mark LeVine

2016-08-31

As your kids head back to school and you get back into the routine of making them lunches each day, why not consider the many benefits and options of making and bringing your own lunch to work?

Maybe you have already contemplated doing so, or even have tried. What generally happens, though, is you start your week with the best intentions, but by the end of the week you succumb to all your responsibilities and making your lunch is a distant memory. Well, with some simple planning and easy strategies, you can reap the benefits of bringing your lunch to work each day!

Buy yourself an “adult lunchbox” and proper food storage containers.

If you are constantly looking for random plastic containers and lids, you probably won’t want to use them for your lunch. Invest in a good quality plastic, glass or even metal container that has divided sections for each component of your meal.

Utilize leftovers.

Last night’s dinner works as a great lunch and takes little to no prep time. When making dinner, plan on doubling the portion, then pack your lunch right then and there. Pop it in the fridge and in the morning you are good to go!

Keep easily accessible go-to foods at work.

Whether its keeping nuts and fruit at your desk or Greek yogurt and hard-boiled eggs in the office fridge, having foods on hand that you can have as a snack or with your lunch will make bringing your lunch that much more convenient.

Form a “lunch club” with your co-workers.

Try encouraging your colleagues to bring their lunch as well. You can share ideas, recipes, or even food. Make an event out of it and you can all support each other in the effort to creating healthier lunchtime habits.

Designate one day a week to eat out.

Choose one day each week where you go out for lunch. Come up with a short list of restaurants that you know the menu and that serves healthier fare so you don’t sabotage your week.

Leave yourself a note!

It’s a horrible feeling when you are halfway to work and then realize you forgot your delicious lunch that you packed! Remind yourself by putting a note on the bathroom mirror, the coffee maker, or the refrigerator. You can even set a reminder or alarm on your phone. Do whatever what it takes!

Conclusion

You may not realize it, but very few sandwich shops and restaurants have healthy options. When we eat out, we are generally served larger portions that are higher in calories, fat, and sodium that can derail our health and nutrition goals. On the other hand, when you prepare your own lunch you know exactly what is going into your food, and that alone can make all the difference!!

 

Message from the RDs: Nutrition Tips for a Healthier Summer Vacation by Chelsea Rice

Healthy-Trip-Tips

A vacation is a time to unwind, relax, and rejuvenate. However, even though this can be a great time for our mind, a vacation can also take us away from our regular daily health routine. Whether you are traveling to a new city or heading to your favorite beach spot, a vacation does not have to result in unhealthy eating! By following these tips, you can enjoy your stress-free trip while still achieving your health and wellness goals.

#1: Plan ahead.

Pack your own snacks and small meals to take with you – whether it be on your road trip or on the plane.  This will help you to avoid snacking on convenience food at the airport or stopping at fast food restaurants while driving. Simple foods to pack include trail mix, popcorn, raw vegetables, hummus, apples and nut butters.

#2: Buy the basics.

Once you arrive to your destination, find a supermarket as soon as possible to pick up the basic necessities. Staples like eggs, fruits, vegetables, oatmeal and nuts make for great snacks or additions to meals.

#3: Resist the urge to splurge at each meal.

Many vacations consist of abnormally-timed (or abnormally indulgent) meals, snacks and desserts, but it does not have to be that way! Choose the meals or snacks that you want to treat yourself with and try to stay on track the rest of the day. Pass on the items you can easily get at home that quickly add calories – like that bread basket at dinner. Instead, enjoy the foods that may be unique to your vacation location (such as fresh local gelato!)

#4 Hydrate, hydrate, hydrate!

Nothing is more important than drinking water throughout the day, especially during vacation. Traveling can dehydrate you, particularly if you are traveling to a location where you are going to be outside. Pack your water bottle and bring it everywhere you go. It will keep you energized and feeling great during the entire trip.

#5: Enjoy the scenery and walk everywhere.

Whether it be sightseeing or simply swimming in the hotel pool, get outside and get active while you are on vacation. Yes, it is nice to relax, but don’t forget to open your eyes and take advantage of the scenery! Walk on the beach as much as possible or take a hike up a mountain. You’ll make a lot of new memories, while also burning extra calories along the way.

#6: Eat local.

Many restaurants that carry local ingredients have quite the variety of fresh fruits, vegetables, meats and seafood. These foods are often prepared in natural way and are usually not topped with high-calorie sauces or toppings. Instead, they use the flavors from the fresh foods to make them taste great while preserving all of the health benefits.

See one we missed? Tweet at @ffc_nutriton or use the hashtag #FFCChicago!

Message from the RDs: Healthy Swaps for Your Next Cookout by Amy Silver

Healthy Swaps

One of my favorite summer activities is getting together with friends and family, grilling outside, and enjoying the nice weather. If you love this as much as I do, you’ve probably noticed that a lot of extra calories come along for the ride… between a burger and hot dog, potato salad or baked beans, an ice cold [insert favorite beverage], and then ice cream for dessert, you’ve packed on enough calories for an entire day in just one meal! How can you enjoy summer’s best activity without ruining your summer body? Try some of my healthy swaps at your next cookout!

Try your burger sans bun.

Save 100-200 calories by wrapping your sandwich in butter lettuce instead of a bun. You’ll be surprised by how much more flavor you taste without the bread covering it up!

Reduce calories in the side dishes by choosing more non-starchy vegetables than starchy ones.

  • Corn, potatoes, and beans are good in moderation, but you can amp up the nutrient content and lower the calories by trying these ideas:
  • Serve skewers of grilled peppers, zucchini, and onions
  • Mix diced cherry tomatoes, cucumbers, bell peppers and parsley into cooked quinoa and serve cold
  • Grill portabella mushrooms and sprinkle Parmesan cheese and/or balsamic vinegar on top

Don’t drink your calories.

Lower calorie content in liquor drinks by mixing with club soda and lemon or lime. For a non-alcoholic option, mix up a big pitcher of unsweetened iced tea and lemon for everyone to enjoy!

Enjoy nature’s candy for dessert.

Have you ever tasted fruit right off the grill? The high heat makes it sweeter- perfect for dessert! Grill pineapple, peaches, or apples and top with plain yogurt or cottage cheese and cinnamon. If you want to plan ahead, make homemade popsicles out of fresh fruit and ice. Sweet tooth conquered, no regrets!

Take advantage of the grill being on and prep ahead.

Many of my clients use the grill to prep their protein and vegetables for the entire week. While you’re eating or cleaning up, throw more chicken breasts, veggie burgers, asparagus (or whatever you favorites are) on the grill to cook. Pack them in individual containers for meals all week!

Message From the RDs: Resolutions Revisited by Carla Schmitz

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Every January we promise ourselves something, a resolution, to better this or to accomplish that. But, whatever happens to these resolutions? As we spring into a new season, now is a great time to revisit those healthy resolutions for a progress report. Are you well on track or lagging behind? Let’s take a new look at your fitness and nutrition resolutions with our top tips to keeping your resolutions going strong all year long!

What’s your “why?”  It’s important to revisit your “why” every so often not only to reinforce it, but to update it as you accomplish your goals. Your “why” is the reason you drag yourself out of bed at zero-dark-thirty for that extra workout and the reason you pass up on sugary temptations. To stay on track, stay in touch with your “why.”

Reassess and change your resolution, if necessary. Did you resolve to run the marathon this year only to find out that distance running really isn’t your thing? Consider changing your resolution so that it still encompasses your “why,” but is more in keeping with your lifestyle and preferences.

Start with a clean slate… and keep it clean!  You know those cookies in the kitchen are just going to keep calling your name until you either eat them or get rid of them. Few people can say “no” to temptations forever, which is why we clean out our pantries at the beginning of the new year when resolution fever is in high-gear. How’s your pantry looking now? Time to double check to make sure you’re stocked up on healthy food and that none of those pesky little temptations have made their way back into the house.

Schedule it out. If you plan for it, you’ll do it. Whether it’s putting the kibosh on impromptu lunches out or getting in your long run of the week, deliberately scheduling time for exercise and meal prep will go a long way to helping you continue to follow through with your resolutions, especially as social calendars demand more time with the changing weather.

Stay accountable. Whether it’s a personal progress report, an app, a friend, or a professional, touch base with your support network. Renew your commitment to progress sharing. You’ll be far more inclined to stay on track if your trainer is waiting on you at the gym or if a dietitian is keeping an eye on your food diary.

Message from the RDs: It’s Finally Spring, Let’s Celebrate National Salad Month! By Mark LeVine

National Salad Month

Salads sometimes get a bad rap for being boring. They’re usually typecast as the side dish or the “diet food.” Not anymore! Salads are an amazingly versatile dish – dress them up or down, bring them to a potluck, you name it! Plus, May is Salad Month. Here are a few fun facts you might not know:

  • The National Salad Month was launched in May 1992 by the Association of Dressings & Sauces in response to a gallup poll that revealed three out of four people eat salads on a regular basis.
  • The word “salad” comes from the Latin “herba salta”, which actually means “salted herbs”.  This was because the dressing used often contained oil, vinegar, and salt.

Since May is National Salad Month and the warmer weather is almost here, there is no better time to give your oven a rest and enjoy a lighter meal. The great thing about salads is they allow you to be creative and experiment with different colors, textures and toppings. This versatility of incorporating many different ingredients not only allows a salad to become a complete meal on its own, but it can be a nutritional powerhouse as well!

So, how do you go about doing this?

  • The greens: instead of only using iceberg lettuce though, try to incorporate darker greens such as red leaf lettuce, spinach, kale, or shredded green cabbage. These all offer a different flavor and provide more nutrients than iceberg lettuce alone.
  • Vegetables: add your favorites for color and crunch – cucumbers, shredded carrots, onions, peppers are some of the more common ingredients. Why not try beets, asparagus, cauliflower, or brussels sprouts? Maybe try incorporating a new vegetable each week. Low in calories and carbohydrates but high in fiber, vitamins, minerals and antioxidants, vegetables give you the most bang for your buck.
  • Fruits: mandarin orange slices, berries, watermelon, diced apples, or pear slices add sweetness and are also a good source of vitamins, antioxidants, and fiber.
  • Make room for protein: beans, low-fat cheeses, grilled chicken, tuna, salmon and even tofu are great sources of lean protein.
  • Starches and grains: sweet potato, quinoa, and barley can really bulk up the flavor, fiber and nutrient profile of your salad.
  • Heart healthy fats:  avocados, nuts, and seeds are easy to add and a little bit goes a long way.
  • Dressings: vinaigrettes are good options because they are usually prepared with heart healthy oils such as olive, canola, or sunflower oils.

As you can see, the right combination can make any salad a well-balanced meal that will leave you feeling full and satisfied! Have questions or want to schedule a nutrition consultation? Contact Mark by emailing him at mlevine@ffc.com

Message from the RDs: CSA & Seasonal Produce Spotlight by Chelsea Rice

Message RDS

National Nutrition Month has come to an end, but that does not mean healthy eating should as well. As the season begins to change from winter to spring, the variety and availability of produce changes as well.  After a long winter, we all want to ensure we are making the most of our fruits and vegetables by buying, storing, and preparing our spring produce properly.

If you are looking for a convenient way to access fresh local produce, then you may want to consider signing up for a CSA. CSA stands for “community-supported agriculture”, and is a locally-based food production and distribution system that directly connects farmers and consumers. By supporting a local farmer, you will receive a portion of the crops harvested.

Most CSAs require an interested consumer to purchase a share and in return they provide weekly deliveries or pick-ups of seasonal produce. Many CSAs also offer farm visits and other special events for members. Illinois has many CSA operations in the state and all are looking forward to the abundant harvest to be offered this spring such as asparagus, radishes, spinach, sprouts, and peas.  Visit this link to find more fruits and vegetables in season throughout the United States and this link to find a CSA near you!

Benefits of buying produce locally and in season includes less in cost, better flavor/taste, and new experiences with food. Below are 3 tips on how to make the most of your in-season produce!

  1. Most vitamins and minerals are found in the outer leaves and skins of fruits and vegetables. Avoid losing nutrients by leaving edible skins on, snack on raw vegetables and fruit, and when cooking, steam most of your vegetables.
  2. Easily add flavor to your produce without the extra sodium by tossing it with herbs such as rosemary and thyme, or splash it with lemon juice.
  3. Store your produce in bags and bins to keep your delicate produce from wilting and going flat. This will help you keep your fresh, crispy, delicious produce for longer!

Questions?  Email Registered Dietitian, Chelsea Rice at crice@ffc.com!

Message From The RDs: Celebrate National Nutrition Month This March!

National Nutrition Month

This is a great opportunity to make sure your New Year’s resolutions carry on into the months and years to come. After all, healthy eating is not just for the beginning of each year, and it shouldn’t be an all or nothing approach. My most successful clients fit in a cookie here and there, or celebrate every once in awhile with a glass of wine. Those same successful clients also follow these guidelines when creating their plates the majority of the time:

Start out by making sure half your plate is full of fruits and veggies: two fistfuls of fruits and vegetables (mostly vegetables) should be the center of most of your meals. Not a salad person? Try roasting vegetables with your favorite seasoning, or spiralizing them for an alternative to spaghetti or Pad Thai. Vegetables contain fiber, antioxidants, and a variety of nutrients, keeping your stomach full and your body happy.

Fill one-quarter of your plate with protein: Use your palm to know how much protein your body needs. One palm (width and thickness) of protein should be at each meal, about 4-6 ounces. Some lean options are chicken or turkey breast, fish, eggs, low-fat dairy options (no added sugar!), legumes, or tofu. Lean protein helps to stabilize our blood sugar, keeping us fuller longer and avoiding a crash a few hours later.

Fill one-quarter of your plate with whole grains or starches. Like protein, carbohydrates are calorie-dense, so limit this section to 1/2 cup, cooked. Some examples include quinoa, sprouted grain bread, brown rice, oatmeal, whole grain cereals, sweet potatoes, and winter squash. These will provide your body with more fiber, and also energy to get you through a busy day!

Finally, you should top your plate with 1-2 thumbs of healthy fat – don’t be afraid of healthy fats! Use 1-2 tablespoons (or thumbs) of avocado, nuts and seeds, oils, salad dressing, etc. These foods will keep our arteries clean, our skin clear, our brain healthy, and not to mention they will help us feel more satiated.

Do you have a lot of foods in your home that aren’t on this list? That means it’s time for a kitchen clean out. Throw out the foods that aren’t helping you reach your goals and head to the store for more nutrient-dense foods. Make sure each time you shop, your grocery cart has the same proportions of each item as your plate should, and in turn your kitchen will be stocked with the food your body needs!

Have questions? Reach Registered Dietitian Amy Silver at asilver@ffc.com!

A Message from the RDs: Alcohol and Weight Loss

Alcohol-Weightloss

Many of my clients come to the club on a consistent basis.  They lift weights, do cardio, go to group exercise classes, even work with personal trainers.  These same clients have also incorporated healthier foods and portions sizes into their diets.  Interestingly enough, many of these same clients are not seeing the results, particularly in weight loss, that they feel they should.  Well, when taking a closer look, the problem often lies on the weekends and the overindulgence of alcohol. Could this alone be enough to sabotage their efforts for weight loss?  The answer is a definitive yes!

Don’t sabotage all that hard work to get healthy. I’ll show you how alcohol can undermine your weight loss efforts, and then give you a plan for surviving the New Year.

What Does Alcohol Do?

1. Alcohol lowers our inhibitions.

We’ve all been there.  We tend to stray from our usual healthy eating habits after we have had too much to drink.  Alcohol diminishes the body’s ability to feel full and the signal to stop eating. This is why after a couple of drinks we are more likely to give into temptation or stop, even when we’ve have had enough. Simply put, when we consume alcohol, we tend to eat too much of the wrong things.

2. Alcohol is full of calories.

Alcohol contains 7 calories per gram and contain no nutritional value, while carbohydrates and protein only contain 4. When you consider that a 12 ounce beer contains about 140 calories, 4 ounces of wine around 100 calories, and a shot of liquor is about 100 calories, it’s easy to see how fast these empty calories can add up.

3. Alcohol reduces the body’s ability to burn fat.

After we consume alcohol, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage.

4. Alcohol can hinder a good night’s sleep.

Getting enough sleep is vital to our overall health and weight. Alcohol affects the quality of our sleep by interrupting our REM cycle, which in turn does not allow us to get into a deep sleep and can even cause periodic waking through the night. This, in turn, can affect your food choices and workout the following day.

Plan of Action

Okay, I don’t want to be a total grinch, because drinking in moderation can certainly be incorporated into a healthy lifestyle. The Dietary Guidelines for Americans recommends that when drinking alcoholic beverages, men should not exceed 2 drinks per day and women should not exceed more than 1 drink per day. For those who do choose to imbibe, there are some simple strategies that can help prevent over-consumption:

1. Don’t drink alcohol on an empty stomach:  If you know ahead of time that you will be attending a social gathering, eat regularly throughout the day and continue to eat something at the event.

2. Alternate between alcohol and a glass of water:  This can help slow you down and keep you hydrated.

3. Drink wine, light beer, or spirits on the rocks:  These will give you the most bang for a buck from a calorie and carbohydrate perspective.

As we begin 2016, and you get back to work, normal routines, and even New Year’s resolutions, please consider this:  when contemplating drinking alcohol and how it may affect your waistline, remember to think, before you drink!

Mark LeVine, Registered Dietitian for FFC South Loop, FFC West Loop and FFC Union Station. To schedule a consultation, email Mark at mlevine@ffc.com

Message from the RDs: Beat the Winter Blues & Eat Your Way Happier

Eat-Your-Way-Happier

I’m a happiness research junkie. I adore adding healthy habits to my life that elevate my mood (especially during the holiday season!) Waking up to gratitude, laughing, sufficient sleep and surrounding myself with happy people all help. Get this: research shows you can also eat your way happier!

Add these 4 “better mood foods” to your daily diet regimen to stave off the winter blues for a happier you. – Jessica Dogert, FFC Registered Dietician

Probiotic-Rich Foods

Probiotics have been found to be promising treatments for anxiety & depression. Fascinating! Build an army of good gut bacteria by becoming a fermented foodie. Stock up on probiotic powerhouses including: miso, sauerkraut, kefir & kombucha. Ideas–> Miso Dressing: Mix miso paste (fermented soybeans) w/ tahini & warm water. Perfect for salads. Kombucha Margarita: Mix kombucha (fermented tea), tequila & fresh lime juice. Cheers!

Fruits & Veggies

Researchers found that a higher intake of produce resulted in more energy, calm, and a greater sense of happiness with the magic number being 7 daily servings. To use produce to elevate your mood, start early. Add-on a low sugar green juice alongside your usual AM brewing routine. Next morning, repeat!

Dark Chocolate

As if you even needed a reason to indulge in decadent dark chocolate, researchers found eating an ounce and a half of dark chocolate daily for 2 weeks reduced levels of stress hormones in people who rated themselves as highly stressed. 1) The flavonoids in dark chocolate relax blood vessels & improve circulation. 2) Dark chocolate contains magnesium, a mighty mineral that has been shown to help fight depression and relieve irritability. 3) Dark chocolate’s unique natural substances trigger a sense of euphoria that’s similar to the fabulous feeling of being in love! Smear 1 tsp. of raw almond butter on a dark chocolate square as a daily conscious indulgence. PS: be sure it’s at least 70% cacao to reap the bountiful benefits.

Green Tea

Researchers found that levels of psychological stress were 20% lower in people who consistently drank green tea daily. Meet matcha: green tea’s peppy cousin. It’s more concentrated, which means higher amounts of nutrients, antioxidants, fiber, and chlorophyll. Try these oh so trendy coconut matcha energy bars!

Lightened Up Thanksgiving

A Message From The RDs: Lighten Up Your Thanksgiving

Lightened Up Thanksgiving

Fall is in full swing, and the reality of food-related temptations has definitely set in. Hopefully your Halloween candy is out of the house, and the fridge is full of fresh fall vegetables in preparation for the next holiday – Thanksgiving! What better time to practice giving thanks for the food in front of us, and being mindful of what we choose to consume?

I asked the team at FFC Oak Park to share their favorite Thanksgiving dishes, and then I provided tips for how to lighten the calories, fat, and sugar in each. Happy reading!

Green Bean Casserole

Most families add cream of mushroom soup and crunchy, fried onions on top, adding so much fat and calories that the nutrients from the green beans is mostly minimized.

  • Lighten It Up: Make green beans the star of the dish, instead of hiding them in other ingredients. Steam green beans quickly to maintain nutrients, and then top with simple ingredients, such as lemon, garlic, and sliced almonds for crunch.
  • Nutrients in Green Beans: Vitamin C, Beta-Carotene, Fiber

Mashed potatoes and Gravy

It wouldn’t be Thanksgiving without creamy mashed potatoes and gravy, another dish overcome by fat and calories. I always say “it’s not potatoes that are the problem, it’s what we do to potatoes that makes them unhealthy.”

  • Lighten It Up: Swap out white potatoes and enjoy the natural sweetness of sweet potatoes by combining them with cinnamon, pecans, and a little bit of brown sugar. Adding an egg can help the structure of the casserole, and also provide healthy fat to help your body absorb the Vitamin A in the vegetable.
  • Nutrients in Sweet Potatoes: Fiber, Vitamin A

Stuffing

Another Thanksgiving staple, yet full of carbohydrates and fat. Most of the fat comes from the turkey, which transfers to the stuffing as you you cook it inside the bird.

  • Lighten It Up: Slash calories by cooking the stuffing outside of the turkey in a baking dish. Additionally, try using a higher fiber bread (such as whole grain or sprouted grain) if you’re open to a new texture.
  • Nutrients in Stuffing: Fiber and other specific nutrients depending on which vegetables you include (think: onions, peppers, celery, and herbs!)

Pumpkin Pie

You may be too full to get off the couch, but it’s still hard to resist dessert.

  • Lighten It Up: Use the same flavors profiles found in lighter dishes and serve them in bite-size portions (great for tasting, but not overindulging.) Examples are adding pumpkin puree to an energy bite recipe, or oatmeal cookies.
  • Nutrients in Pumpkin: Vitamin A, Beta-Carotene, other antioxidants

​No matter what you decide to consume on this holiday, make sure to remember and follow these hunger cues: eat what you want, when you’re hungry, and in quantities that your body needs.​

How To Maximize Your Mental Performance

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HOW TO MAXIMIZE YOUR MENTAL PERFORMANCE

Most days require us to be at the top of our A game mentally. Whether it’s writing the perfect maid of honor speech or preparing for a medical school exam, we need our focus to be at its peak.

Here’s how to get your head in the game…

Night before:

  • Treat yourself to a mini spa service. Spray on lavender aromatherapy body mist to relax.
  • Get to bed before ten. Sufficient sleep will help you retain your thoughts.

Morning of:

  • Start your morning w/ positive affirmations to set the tone for the day. My personal favorite: “A beautiful day begins with a beautiful mindset”.
  • Walk it out. Go for a brisk 30-minute walk to get the blood flowing.
  • Add-on a mug of hot water w/ fresh lemon alongside your usual AM coffee. Here’s why: water comprises >75% of our brain, making it essential for mental clarity.
  • Hack your coffee. Add 1 tsp of cinnamon to enhance concentration + 1 tbsp of coconut oil to boost cognitive performance.
  • Load up on omega-3’s to boost memory. Make smoked salmon + avocado sprouted toast. Studies have shown that 25 grams of protein is ideal for breakfast as it helps with production of dopamine, the “focus and productivity” neurotransmitter.

Blog courtesy of Fitness Formula Clubs Registered Dietitian Jessica Dogert RD, LDN, CPT. Contact Jessica at jdogert@ffc.com

Tips for a Better Barbeque

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Summer in Chicago doesn’t last long, so bring out the grill and enjoy cooking outside for the next few months! Grilling is a low fat, healthy way to cook meat, vegetables, fruit and everything in between. Invite a few friends over and follow these easy tips to grill your way to a healthy summer.

Think outside of burgers and hot dogs
Cooking your own food gives you the ability to decrease calories and fat without sacrificing taste. Mix ground turkey with an egg, breadcrumbs, seasonings and red onions OR marinate chicken in balsamic vinaigrette before grilling. These easy preparations add flavor and nutrition. You won’t even miss the calories!

You can even be creative with what you throw on the grill. Vegetables can be drizzled in olive oil and lemon juice and tossed on the grill for an easy side dish, or fruit can be cooked at high heat to bring out their natural sweet flavors.

Our favorites: Grilled pineapple rings to put on top of teriyaki salmon OR grill halved peaches for a healthy and delicious dessert.

Go whole grain, or skip the bun altogether
Make sure all bread items say “whole grain” as their first ingredient on the label. Try a whole grain English muffin or sandwich thin instead of the whole bun. Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. They also provide fiber for satiety, and several B vitamins, iron, and magnesium and energy. If you’re looking for something even lighter, wrap your burger in a lettuce leaf and enjoy your sandwich without regret!

Our favorite: Top a turkey burger with tomato and guacamole and wrap in lettuce. You won’t even miss the bun!

Make friends with foil and skewers
Tinfoil packs and skewers are two great ways to cook almost anything on the grill. Just fold the foil around your food tightly so nothing falls out OR combine meat and vegetables on skewers – place on the grill to heat up, and enjoy.

Our favorite: Combine chicken and bell pepper on skewers and marinate in honey balsamic dressing!

*When using wooden skewers, soak in water overnight or for at least an hour before grilling. Be careful when using metal skewers, they get hot!

Keep the sides light and fresh
The sides can be the real killer at parties, so make sure to keep yours light and refreshing! Try cold fresh fruit, mix up a salad with summer veggies or make a light quinoa salad for everyone to enjoy. Replace the mayo in coleslaw with vinaigrette for a lighter take on the old classic.

Our favorite: Stir together cooked quinoa, shaved Brussels sprouts and dried cranberries, top with a mixture of fresh squeezed orange juice, olive oil and red wine vinegar.
Courtesy of Amy Silver, RD, LDN, CPT. Contact Amy at asilver@ffc.com.

Farmers’ Fresh Smoothies

best-chicago-nutrition-market

It is finally that time of year again. After a long, seemingly endless winter, warm weather has arrived! With it comes all of the great Chicago Farmers’ Markets. With the abundance of fresh fruits, vegetables and artisanal foods, we often find ourselves looking for fun and unique ways to use up all this fresh produce. Smoothies are a quick and convenient way to use up some of those extra fruits and veggies, and cool off when the mercury starts rising.

What makes for a good smoothie? See below for my list of five smoothie-building rules.

Rule #1: Use as many (or more) veggies than you do fruits.

Why? Fruits, while chock-full of antioxidants, are also full of sugar, so use them in moderation. Adding vegetables will help boost the nutritional component, without adding too much to the sugary bottom line.

Rule #2: Add a protein source to your smoothie.

Why? Fruits and vegetables are nutrient powerhouses, but they are often lacking in the amount of protein we need to feel full and build muscles during the day. Try one of these:

  • Plain Greek Yogurt! Nonfat averages 100 calories with 17 grams protein per 6 ounces.
  • Cottage Cheese! 1% averages 81 calories with 14 grams protein per 1⁄2 cup.
  • Tofu! Soft tofu averages 71 calories with 7.6 grams protein per 1⁄4 block.
  • Protein powder! While it varies by brand, many average 80-120 calories and around 20 grams protein per scoop.

Rule #3: Don’t forget about the fat!

Why? Carbs, check! Protein, check! Now, what about the fat? Yes, there should be healthy fat in your smoothie to make it a “balanced meal.” Incorporating fat into your smoothie is particularly important because fats help your body to absorb the fat-soluble vitamins (A, D, E and K). Try one of these for a healthy fat fix:

  • Nut butters! Average about 100 calories per tablespoon with around 8 grams of fat.
  • Avocado! Approximately 117 calories and 10.7 grams of fat are in 1⁄2 cup sliced avocado
  • Oil! Are 40 calories and 4.5 grams of fat per teaspoon.
    • Canola, safflower and grapeseed oils are relatively flavorless and good sources of unsaturated fat. Flaxseed oil is a great source of omega-3 fatty acid.

Rule #4: Pick the right base for your health and wellness goals.

Why? Different smoothie bases will change the nutrition (and caloric) content of your smoothies, so be sure to select a base that is in line with your nutrition goals:

  • Unsweetened almond milk! Has 30 calories, 2.5 grams of fat, 1 gram of protein, and 1 gram of carbohydrate per cup, making it ideal for a low-calorie, creamy base.
  • Soy milk! Has 110 calories, 4.5 grams of fat, 8 grams of protein and 9 grams of carbohydrate per cup, making it a great base to add extra fat and calories to your smoothie.
  • Skim milk! At 91 calories, 8 grams of protein and 12 grams of carbohydrate per cup, skim milk is a great smoothie base to boost the protein and carbohydrate content of your smoothie, without adding fat.
  • Water and ice! Completely calorie-free, water is a great way to thin out a smoothie without adding any extra calories, if that’s your goal.

Rule #5: Make any extra additions count!

Why? If you are still looking to boost the nutritional content of the smoothie you’ve made with rules 1-4, here are a few additions to consider:

  • Ground flaxseed! At only 39 calories per tablespoon, ground flaxseed packs a nutritious punch. And it’s full of omega-3 and fiber.
  • Cocoa nibs! 1 ounce of cocoa nibs has approximately 130 calories and plenty of minerals such as magnesium, iron, copper, zinc and potassium, and also provides antioxidants.
  • Oatmeal! In for a particularly long and intense workout? You’ll need additional carbs to fuel you, so try grinding 1⁄2 cup dry oatmeal into a powder to add 29 grams of carbohydrates and 4 grams of cholesterol-lowering soluble fiber to your smoothie.

Courtesy of Carla Schmitz, RD. Contact Carla at cschmitz@ffc.com.

Anti-Inflammatory Foods

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Acute inflammation is the immune system’s innate, protective response to injury or infection, but when it becomes a chronic issue, inflammation can wreak havoc on the body. In fact, inflammation is linked to seven of the 10 leading causes of death and disability in the United States, including heart disease, stroke, diabetes, Alzheimer’s disease, cancer, and kidney and respiratory diseases. Over time, it can affect almost all areas of the body:

  • Bones, joints and connective tissue: Arthritis, osteoarthritis, osteoporosis, fibromyalgia
  • Brain: Depression, poor memory, cognitive decline, dementia
  • Eyes: Age-related macular degeneration
  • GI tract: Inflammatory bowel disease, celiac disease, GERD, gallbladder disease
  • Heart: High blood pressure, heart disease, stroke
  • Kidneys: High blood pressure, edema, kidney failure
  • Liver: Decreased ability to remove toxins
  • Lungs: Asthma, allergies
  • Muscles: Muscle pain, weakness, carpal tunnel
  • Skin: Wrinkles, acne, rashes, eczema, psoriasis

While age may be partly to blame, the majority of factors contributing to chronic inflammation relate to our lifestyle choices. Smoking, skimping on sleep, stressing too much, having a sedentary lifestyle and being overweight all play their parts, and a poor diet can add fuel to the fire. Certain foods have been shown to aggravate the inflammatory response, but fortunately for us, there are also many foods that help to fight it. Check out the list below for foods to choose, and foods to avoid, to help keep your body healthy by keeping inflammation at bay.

Pro-inflammatory (avoid):

  • Trans fats – Foods containing hydrogenated or partially hydrogenated oil, such as baked goods, fried foods, chips, popcorn, doughnuts and margarine
  • Sugar – Your favorite sweet treats and sodas are obvious culprits, but watch out for the sugar hiding in your yogurt, granola bars, cereal, juice, dried fruit, condiments, salad dressing, tomato sauces, soups and “low-fat” foods
  • Refined carbohydrates – White flour (bread, pasta, crackers), white rice and instant potatoes
  • Alcohol – Beer, wine and liquor are all irritants
  • Omega-6 fatty acids – Refined vegetables oils (e.g., safflower, soybean, sunflower, corn), margarine and grain-fed meat
  • MSG (monosodium glutamate) – A flavor enhancer predominantly found in prepared Asian cuisine, but may also be added to salad dressings, deli meat, prepared soups and fast food
  • Gluten – The protein found in wheat, rye and barley
  • Artificial sweeteners

Anti-inflammatory (go for it!):

  • Fatty fish – Salmon, tuna, sardines, herring and mackerel are all high in inflammation-fighting omega-3s
  • Leafy greens – Thanks to their high levels of the antioxidant vitamin E, dark leafy greens such as kale, collard greens, spinach, mustard greens and chard are great for combating inflammation
  • Nuts – Almonds, walnuts and pistachios provide beneficial fiber, vitamin E and omega-3s
  • Soy – Edamame (soybeans), tofu, tempeh, and soy milk contain isoflavones that have been shown to reduce inflammation
  • Fermented foods/drinks – Plain yogurt, kefir, sauerkraut and kombucha are all rich in probiotics, which are great for reducing gut inflammation
  • Colorful fruits and vegetables – Beets, tomatoes, peppers, berries, grapefruit, tart cherries, pomegranates, broccoli, Brussel sprouts and many others are rich in beneficial antioxidants
  • Herbs and spices – Turmeric, ginger and cinnamon are natural anti-inflammatory agents that also add flavor without adding sodium
  • Onions and garlic – Many studies show that the main phytonutrient in these foods, allicin, works similarly to NSAIDs to reduce inflammation
  • Olive oil – Healthy plant-based fats make this oil one of the best you can use!

Blog post courtesy of Carrie Linke, MS, RD, LDN. We will miss Carrie deeply and wish her well on her new adventure back home to North Carolina!

Controlling Cravings

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What I adore about being a registered dietitian is the fact that nutrition science evolves daily. I constantly learn about my passion and get to share the fascinating research in a fun way.

A common goal for many of my clients is finding ways to control a craving. Can you relate? If so, put yourself in this scenario:

You crave a little something extra after dinner, per usual, and satisfy the uber healthy way.

High five for super-food swapping! However that “snack” just added up to as many calories as a fourth meal, deterring your weight loss goals. I stumbled upon a super-intriguing research article that suggests bad belly bacteria may be to blame for your food cravings!

Here’s the deal: Bad gut bacteria affects our mood and impacts our hormones, therefore we can’t justify the fact that cravings are only a matter of self-control. Instead, cravings may be a result from the army of bad bugs in our gut!

Here’s the fix: Become a fermented foodie. Boost your beneficial bacteria army so you can overcome the “bad guys” and conquer cravings for good. Add a daily dose of probiotic powerhouses with the inspiration below:

  • Make coconut yogurt (fermented coconut milk) the base of a breakfast parfait. Layer with oats, berries & nuts.
  • Top cooked grains with a dollop of Kimchi (fermented cabbage) & a fried egg.
  • Celebrate happy hour kombucha (fermented tea) style.
  • To spruce up salads, add a miso (fermented soybeans) tahini dressing. Simply mix miso paste with tahini and warm water.

Blog courtesy of Fitness Formula Clubs Registered Dietitian Jessica Dogert RD, LDN, CPT. Contact Jessica at jdogert@ffc.com.

March is National Nutrition Month

National-Nutrition-Month-best-chicago-gym-club-weight-lossWhile fueling your body with peak nutrition should be a year-round event, this month it’s even more important. Why? March is National Nutrition Month! Use this month to set healthy habits that you can continue year round. Avoid ups and downs with “fad diets” and simply provide your body with the nutrients it wants. Follow the guidelines in our January article and check on what you still need to adhere to. Also, add in these healthy habits to improve your nutrition and health from head to toe:

Fuel Your Mind: A diet that encourages blood flow to the brain will increase brain function and memory. The brain is made up of many lipids, including the omega 3 fatty acids – and consuming these will make sure our mind stays at peak performance.

How to add it to your day: Fatty fish, such as salmon and tuna, and walnuts are two foods that contain high amounts of omega 3’s. Enjoy a spinach salad with grilled salmon and chopped walnuts for great brain benefits.

Make Your Skin Glow: Eating a variety of colors of fruits and vegetables will provide you with antioxidants to improve your skin. Lycopene, the pigment that gives tomatoes their red color, especially improved skin cellular function and defends our skin against aging and UV damage.

How to add it to your day: Snack on grape tomatoes with hummus, or saute them as a side dish to receive the benefits of lycopene. Don’t like the taste of tomatoes? Hide chopped Roma tomatoes in your fruit smoothie!

Strong Bones, Strong Body: Avoid broken bones, osteoporosis, and osteoarthritis by taking care of yourself and consuming 3 servings per day of dairy. If you are unable to consume dairy, try adding these other foods that are high in calcium and iron: canned fish with soft bones such as anchovies, salmon, and sardines, and green leafy vegetables, such as kale, spinach, mustard greens and bok choy.

How to add it to your day: Plain Greek yogurt makes for a great high protein snack. Dairy-free choice: kale and spinach both taste delicious sauteed with garlic and lemon juice.

Help Your Nails and Hair Grow: Biotin is a B vitamin found in mushrooms, fatty fish, avocado, eggs, sunflower seeds, and many other foods. Along with protein, when we don’t get enough biotin in our diet, it can leave our hair and nails in poor condition.

How to add it to your day: Try this healthy, filling, and strengthening breakfast! Whole grain toast, avocado slices, and smoked salmon.

Blog courtesy of Amy Silver, RD. Get in touch with Amy at asilver@ffc.com.

Looking to further your nutrition benefits to other parts of your body during National Nutrition Month? Ask your Registered Dietitian for more ideas specific to your needs!

5 Tips for a Heart Healthy Valentine’s

Nutrition-Healthy-heart-best-chicago-gym-club-weight-lossNot only is February the month of love, but it is also American Heart Month. With Valentine’s Day being the candy layover between the winter holidays and Easter, the desire to sugar binge and candy horde is only natural, which makes reconciling Valentine’s Day and healthy Heart Month a difficult task indeed.

1. Whole-grain breakfast: Try cutting out a heart-shaped whole-grain piece of toast or waffle, then top with vanilla Greek yogurt, sliced strawberries and cinnamon.
Heart healthy tip: The fiber in whole grains helps to lower blood cholesterol levels and may reduce your risk for heart disease.

2. Get physical: Couples and families that play together, stay (healthy) together!  Get out and find fun physical activities to share with your loved one(s) such as building a snowman, going skiing or ice skating, and working out.
Heart healthy tip: The American Heart Association recommends that you strive to get at least 30 minutes of moderate physical activity every day as part of a heart healthy lifestyle.

3. Be Nutty: What better way is there to let someone know that you’re crazy about them than attaching an “I’m nuts for you!” note on a snack bag of mixed nuts? It’s a great way to say something sweet and give your Valentine a healthy treat.
Heart healthy tip: Not only are nuts packed with protein, they are also a great source of Omega-3 fatty acids. Research has shown that Omega-3 fatty acids may help to decrease the risk of arrhythmias, lower triglyceride levels and slow the growth of atherosclerotic plaques.

4. Sweets for your sweetie: When choosing sweets, opt for a piece of minimally processed dark chocolate.
Heart healthy tip: Cocoa contains compounds called flavonoids that have antioxidant properties. Research has shown that flavonoids may have a beneficial impact on vascular health by improving blood flow and lowering blood pressure.
Heart healthy tip follow-up: While the flavonoids in cocoa may be beneficial for heart health, excessive fat and sugar consumption can lead to weight gain, which is certainly not heart healthy! To strike a healthy balance, limit chocolate intake to moderate portions (about 1 oz.) several times a week.

5. Fantastically Fruity Snacks: Let your Valentine know that “I’m bananas for you” or that they are “the apple of your eye” because you guys “make such a great pear.” Sounds “plum perfect” to me!
Heart healthy tip: Fruits are jam-packed full of vitamins, minerals, fiber and antioxidants, which studies have shown can work to lower both cholesterol and blood pressure as well as reduce the buildup of plaque in arteries.

Blog courtesy of Carla Schmitz, MS, RDN, LDN. Contact Carla at cschmitz@ffc.com.

Small Changes. Big Rewards

Nutrition-best-chicago-dietitianHave you ever made a New Year’s Resolution to “lose weight,” “get in shape,” or “be healthier,” only to find that, come February, you’ve reverted back to old habits? You’re not alone. In fact, 88% of Americans who set resolutions fail to make them work. There are are number of reasons why this happens – the resolutions are too lofty, we pick too many, we give up when the going gets tough – but it’s not an inevitable fate. Check out our tips below, and make 2015 the last time “getting healthy” is simply your “New Year’s Resolution.”

Include protein in every meal and snack – Protein helps us feel fuller longer, which helps keep hunger pangs at bay, and ultimately may reduce the likelihood of overeating. Not sure how much to have? A good rule of thumb is to make at least a third of each meal and snack a source of lean protein.

Don’t fear fat – “Healthy” fats, like those found in nuts, seeds, avocados and salmon, not only help to prevent belly fat, but they’ve also been shown to raise “good” HDL cholesterol, lower “bad” LDL cholesterol, boost brain function, and keep the eyes and skin healthy.

Eat breakfast – While every meal is important, breakfast is arguably the most important because of all of the benefits it incurs. Eating breakfast is incredibly beneficial for weight loss because it helps to reduce hunger throughout the day, thereby preventing overeating. Eating in the a.m. has the added bonus of revving your metabolism back up to speed after being slowed overnight during sleep. Additionally, starting your day with a healthy breakfast has been shown to increase concentration, help stabilize blood sugar, boost energy levels and improve memory.

Shop the perimeter – What do candy, soda, juice, chips, snack cakes and other highly processed foods have in common? Other than being unhealthy, they can all be found in the center of the grocery store. Foods that are perishable – think fruits, vegetables, meat, fish and dairy – are located around the perimeter of the store due to their need for refrigeration. These foods are typically healthier than their “convenience food” counterparts in the middle aisles.

Cut out soda – The average American drinks more than 38 GALLONS of soda per year, which contributes enough calories to cause a weight gain of more than 16 pounds! Cut it out of your diet and you’re well on your way to a healthier body.

Drink more water – What will you drink if you can’t have soda? Water is your best bet. Adequate hydration is one of the best things you can do for you body. It’s necessary for almost all components of proper physiological function, including digestion, waste and toxin removal, nutrient distribution throughout the body, temperature regulation and brain function. The optimal amount varies person to person, but generally speaking is roughly half your bodyweight in ounces of water each day.

Watch your portions – Our perception of proper serving sizes is often skewed by restaurants’ giant portions, or confused by the food industry’s labeling practices. It’s no wonder portion control is challenging for many of us. Next time you’re preparing food, use measuring cups and spoons to dole out servings so you can begin to retrain your brain to eat more appropriate amounts. Still feel like you aren’t eating enough to be satisfied? Try using smaller bowls, plates, and cups, which will make you feel like you’re getting more, even if you aren’t.

Get some sleep – Like breakfast, water and many of the other things mentioned above, sleep is crucial for a healthy body. One of the main reasons adequate sleep is vital from a weight loss perspective is for its ability to regulate appetite. When we get fewer than seven hours of sleep, two important hormones, ghrelin and leptin, are thrown out of balance, resulting in increased hunger and decreased appetite control. In addition, lack of sleep can increase insulin resistance and stress hormone levels, which can also be detrimental to weight loss and overall health.

Blog courtesy of Carrie Linke, MS, RD, LDN. To learn more about FFC’s nutrition services, contact Carrie at clinke@ffc.com.

 

Healthy Holiday Rewind

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“Detox” the Right Way

It’s the Monday morning after Thanksgiving. After the holiday weekend of a few (okay, A LOT) of overindulgences, you are feeling bloated and sluggish. You are contemplating a detox…

While nutrition is all the rage, detox cleanses are far from rage-worthy. Drop 10 pounds in 2 weeks without lifting a finger! Really? Do you want to feel hungry, irritable and moody? I doubt it! Your body needs to avoid these extremes!

Sure, detox diets may sound promising due to the copious amounts of produce they require to ingest. However, they lack the essentials your body needs to function at its full capability.

FFC friends, we challenge you to “detox” the right way. Incorporate one (or all!) of the foods listed below into your well-balanced meal regimen to help you recover from that ‘White Castle’ stuffing and 3rd slice of pumpkin pie.

Besides tasting downright delicious, here’s what these unique superfoods have to offer:

Organic Kale: This “queen of greens” is your best friend after a weekend of overindulgences.

  •      Meet nature’s cleanser. Kale is loaded with sulfophanes, which help bind to toxins and amp up your body’s natural detox power.
  •      While detoxes leave you feeling drained, greens do the contrary! Two cups of kale provide 10% of your daily energy-enhancing iron needs, and 14% of your daily magnesium needs. This perfect pairing provides you with a calm vivacity to help you get through your day with ease.
  •      BONUS: As if you needed more reason to get your green on, dark leafy green veggies boost that memory of yours, so you’ll be able to recall how you felt after last weekend’s indulgences and make better food choices at your next Holiday feast!

Organic Quinoa: This super-seed contains all nine essential amino acids, making it a complete protein!

  •      While detox diets cause you to feel famished 24/7, this super-seed increases your feeling of fullness. High-quality protein is slow to digest, controlling that ravenous appetite of yours!
  •      BONUS: Protein has a high thermic effect. Simply put, thermic effect is the amount of calories burned while digesting food. WAIT. We burn calories just by eating? Yes, we do. Burn, baby, burn!

Organic Sweet Potato: One medium sweet potato provides 27% of your daily potassium needs.

  •      That sodium-laden green bean casserole may have seemed harmless at the moment, but you are certainly paying with lethargic bloat now.  Thankfully, potassiumrich foods help to balance sodium levels in your body and reduce all of that water retention. Buh-bye bloat!

Organic Asparagus: This crunchy, slightly sweet herb provides 67% of your daily mood-boosting folate needs.

  •      Detox diets leave you grouchy, whereas these green spears leave you in a cheerful, upbeat mood!

Organic Pineapple: This sweet, tropical fruit is a dual dose of dietary dynamite.

  •      While those holiday treats were nutritionally void, this fruit (nature’s candy!)  provides you with nutrients needed to recoup. Pineapple allows you to get the most out of your food. Here’s why: it contains a unique enzyme called bromelain, which improves digestion. Proper digestion will lead to proper absorption of the nutrients in the superfoods you eat, leaving you feeling amazing!
  •      Feeling puffy? Luckily, this juicy gem decreases bloating due to its 85% water content. De-puff that gut with this natural diuretic.
  •      BONUS: High water content foods may help you naturally avoid hundreds of calories per meal. Effortless weight loss, baby!

Organic Raspberries: These red rubies contain 9 grams of berry-licious fiber per cup.

  •      Did your Thanksgiving dinner cause you to go over your allotted calories? Most likely. According to the Calorie Control Council, the average American will consume more than 4,500 calories on turkey day. Turn to fiber and wrap your brain around this concept… for every gram of fiber we consume, we eliminate 7 calories. Mind blowing!
  •      Point to Ponder: By savoring 1 cup of raspberries, which contains 9 grams of fiber, you effortlessly eliminate 63 calories. One cup a day for seven days a week equates to 441 calories eliminated. Potential weight loss without even trying?! Count us in!

Organic Beans: These underrated superfoods are one of the most concentrated food sources of the mighty mineral molybdenum.

  •     Guzzle one too many Hard Cider Sangrias? Bean there, done that. Luckily, molybdenum activates the detoxifying enzyme needed to metabolize those adult beverages and get them out of your system!

Organic, Raw Apple Cider Vinegar: This superfood elixir satisfies and stabilizes.

  •      While a detox leaves you voracious, vinegar promotes satiety. Friends, we let our bellies do the talking around here! When they are content, so are we.
  •      Detox cleanses often lead to instant blood sugar spikes and crashes, leaving you craving more hours later, whereas vinegar is proven to stabilize that blood sugar. Stabilized blood sugar steadies mood, energy levels and controls cravings. Triple threat!

Blog courtesy of Fitness Formula Clubs Registered Dietitian Jessica Dogert RD, LDN, CPT. Contact Jessica at jdogert@ffc.com.

 

How Sweet it Is

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Sweet Potatoes, Sweet Health Benefits

As it starts getting colder, and we exchange our bathing suits and sundresses for sweaters and winter coats, it’s easy to put on a few pounds to stay warm. This autumn, plan to maintain your weight while consuming delicious fall produce, and do it on a somewhat of a budget. During the autumn months, sweet potatoes are growing abundantly, meaning they might be less expensive than usual.

This fall, get your fill of sweet potatoes by baking them whole for a healthy dinner side dish, or thinly slice, drizzle with olive oil and spices, and bake them to make healthy homemade potato chips or fries. You can also dice them to increase the nutrient quality of any dish, so add them to soup, chili or breakfast casserole regularly.

Why are sweet potatoes so beneficial to our health? For starters, their deep orange color means they contain large amounts of beta-carotene, an antioxidant, which the body converts into Vitamin A, an essential nutrient. And the nutritional perks don’t stop there!

Vitamin A: Beta-carotene is naturally converted to vitamin A in our bodies, which supports our vision, bone and tooth growth, and immunity. Vitamin A also contributes to healthy, bright skin. Cook sweet potatoes with a little bit of unsaturated fat, such as one teaspoon of olive oil, to better absorb this fat-soluble nutrient.

Vitamin C: This vitamin helps break down the foods we eat, as well as supports nerve cell maintenance and immunity.

Fiber: The high content of fiber in sweet potatoes (six grams per medium potato) helps regulate our digestive tract and blood sugar levels. Adults need 25-35 grams of fiber per day to maintain these health benefits.

Not only are sweet potatoes delicious, but also tremendously good for you. Be sure to add this nutrition-packed vegetable to your next dinner or Thanksgiving celebration to gain these sweet health benefits!

Contact Amy Silver, RD, with any questions or for recipe ideas.

Happy (Healthy) Halloween!

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Autumn is a season with a little something for everyone: mild days with crisp nights, the start of football season, corn mazes, apple picking, and, of course, all things back-to-school. Somewhere in there, Halloween takes center stage for many people as the unofficial kick-off to the fast-approaching holiday season.

While Halloween’s sweet treat indulgences are certainly something fun to look forward to, it is important to keep in mind that excess added sugar has been linked to multiple health issues, particularly obesity. This begs the question: What is a health-conscious Halloween enthusiast to do?

We have some tips, tricks and even treats to help you make the most out of your Halloween fun while keeping a healthful eye on what you consume.

Be Creative with Party Snacks – Not everything has to be 100% healthy for a Halloween spread – let’s face it, we all need a piece of candy occasionally – but providing healthy alternatives is a great way to encourage healthy eating and to help avoid over-indulging on candy.

  • BOO-nanas: skewer half of a banana onto a popsicle stick, dip it in orange juice, roll it in shredded coconut, and press on raisins for eyes and mouths. Here is a great tutorial
  • Spooky Apple Dentures: use a small smear of peanut butter to hold together 2 apple wedges and decorate them with mini marshmallows or almonds for teeth
  • Devilish dip and vegetable bones: give a normal crudité platter a Halloween twist by arranging vegetables to look like a skeleton, and maybe even adding carrot fingers to a healthy dip recipe like this

Find Trick-or-Treat Alternatives – For the health-conscious parents looking to shake up their Halloween treats, we have put together a list of healthy, Halloween-inspired treats that can be given away instead of candy:

  • Jack O’Lantern oranges: Simply draw Jack O’Lantern faces onto the outside of oranges, tangerines or even fruit cups to add a little Halloween flair to these healthy snacks
  • Mummy apples: Wrap pieces of non-stick gauze tape around a Granny Smith apple and add edible eyes to make this spooky snack
  • Or, stock up on non-food items     like temporary tattoos, stickers, spider rings, spooky skull erasers, skeleton pencils, and other such items to give away in lieu of the traditional trick-or-treat candy

Indulge (a little) – Go ahead, indulge, but do so in moderation. Have a piece of candy and enjoy it. The main key here is moderation. Indulging a sweet tooth in moderation can help to control the urge to binge eat on all the readily available Halloween candy. But, if you do overindulge this Halloween, remember that all of us at FFC are here to help you work it off!

Blog courtesy of Fitness Formula Club Registered Dietitian Nutritionist, Carla Schmitz, MS, RDN, LDN. Contact Carla at cschmitz@ffc.com

Fuel Your Fitness

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We all desire to be the fat-burning machines we were designed to be, right? Right!

As a dietitian, I enjoy keeping up-to-date on the hottest trends that relate to sports performance. It’s amazing how certain foods can either greatly enhance or hinder one’s athletic abilities. The “right” foods pre-workout can allow you to push harder through that workout session, while the “right” foods post-workout can repair metabolism-boosting muscle and reduce fatigue so you are ready for your next session.

Below is a list of a few of your RD’s favorite nourishing foods to fuel your fitness right.

Pre- workout “Boosters”

Coconut oil/flakes  MCFAs (the type of fat found in coconut) provide the body with a “quick” source of energy without an insulin surge. Insulin spikes bring blood sugar into the cells, essentially blocking fat from being burned. Without an insulin surge, the body can be the fat-burning machine it was designed to be!

o    Pre-workout snacks

  • ½ banana dipped in coconut flakes
  • Add 1 TBSP coconut oil into coffee

Caffeine – Studies suggest pre-workout caffeine boosts post-workout calorie burning. Burn, baby, burn!

o    Try this “ban-offee!” recipe. Simply blend & chug!

  • 1 frozen organic banana
  • ¾ cup cooled coffee
  • ¼ cup coconut milk
  • ice & cinnamon

Beets – contain nitrates which help to lower blood pressure, allowing for better blood flow. Beets are shown to enhance athletic performance, enhancing blood flow to all of the working muscles.

Watermelon – contains citrulline, a substance that converts to L-arginine. L-arginine then converts to nitric oxide, lowering blood pressure and dilating the vascular system, allowing better blood flow.

Post-workout “Recovery”

Pea protein– helps to delay muscle fatigue because it’s rich in branch chain amino acids (BCAA’s). Plus, lysine boosts calcium absorption to maintain strong bone integrity. You’ll feel great knowing you have a sturdy foundation to build those muscles on.

o    Simple Smoothie Recipe

  • 1 scoop pea protein powder
  • 1 cup frozen tart cherries
  • 1 TBSP almond butter
  • 1 cup almond milk
  • dash of cinnamon

Tart cherries – 4 ounces of tart cherry juice post workout is shown to decrease muscle pain and speed recovery so you are ready for your next workout session.

Ginger – 2 grams per day (the size of a thumbprint) is likely to reduce muscle pain. Buh-bye aches and discomfort!

o    Stash ginger chews in your gym bag or sip ginger tea.

Recovery meal should be consumer within an hour of training and be the killer combination of:

  • Real” carbohydrate choices to replenish muscle glycogen stores (quinoa, brown rice, sweet potato and unlimited veggies, of course!)
  • High-quality protein is critical to maintain and repair metabolism-boosting muscle
  • Healthy fats and antioxidants to fight exercise-induced inflammation
    • Simple dinner idea: grilled wild caught salmon, baked sweet potato fries, sautéed veggies (in coconut oil).

What’s more important than just pre- and post-workout nutrition is your overall intake throughout the day! Make sure you are fueling your bodies with real, wholesome foods so you are able to fuel your passions (like working out)!
Blog courtesy of Fitness Formula Clubs Registered Dietitian Jessica Dogert RD, LDN, CPT. Contact Jessica at jdogert@ffc.com

Packed Lunch

 

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Pack a Punch with Your Lunch

It’s that time of year again – back to school – and we think it’s time the old brown bag lunch got an upgrade. Whether your children (or you) are headed back to school, or you’re just stuck in a lunch rut, we’ve got some tips on how to make the most out of the lunch hour to leave you or your little one feeling revitalized and ready to take on the second half of the day.

Don’t skip the protein

Concentration goes out the window when we’re hungry. Protein-rich foods help us to feel fuller for longer periods of time, so incorporating them into lunch will help to ensure afternoon attentiveness.

What we recommend: lean meats (chicken, tuna salad), hard-boiled eggs and nut butters.

Get creative with vegetables

Chips and other salty snacks might be the side of choice for many, but they offer little to no nutrition. Vegetables, on the other hand, are chock-full of vitamins and minerals that help keep our bodies and minds healthy. If you have a picky eater on your hands, sneaking them in can be a great way to ensure vegetables are eaten. Try adding them to soups, sauces or macaroni, replacing tortilla wraps with lettuce leaves, or including some vegetables in homemade muffins.

What we recommend: carrots, cucumbers, bell peppers, celery (with peanut butter!) or really any other vegetables!

Stick to whole fruits, avoid the juice

Juices can be full of sugar and artificial ingredients, and lack all of the fiber naturally found in fruit. Instead of a juice box, opt for a piece of whole fruit or a serving of berries instead.

What we recommend: apples, bananas, grapes, strawberries, blueberries, melon slices, peaches or really any other whole fruits!

Limit processed snacks

While they may be convenient, processed snacks such as cracker sandwiches, deli meats, prepackaged lunches and snack cakes are often void of nutrients and filled with unrecognizable ingredients, including chemicals and preservatives. Replace these foods with their more natural counterparts for a healthier and more wholesome side item or sweet treat.

What we recommend: whole grain crackers with string cheese, plain Greek yogurt with fruit, apples with peanut butter, vegetable sticks with hummus or homemade baked goods.

Keep it cool

If your lunch contains perishable items, keeping things cool is very important. If refrigeration is out of the question, you may need to add an ice pack to the bottom of your lunch box. This helps to keep food from spoiling and makes for a safer lunch experience.

What we recommend: reusable ice packs, insulated lunch bags or boxes.

Blog courtesy of Fitness Formula Club Registered Dietitian Carrie Linke, MS, RD, LDN. Contact Carrie at clinke@ffc.com.

Real Good Food

 

Organic-nutrition-health-best-gym-club-Chicago

Keep it Real

Sometimes we forget that proper nutrition is as, if not more, important than exercise. If we want to be our healthiest, we can’t depend solely on working out. We need to remember to eat properly, get enough sleep and avoid stress, on top of staying active. That can seem like a lot to juggle, but it’s not impossible.

Did you know we dedicate an average of eight-and-a-half hours a week to eating and drinking, and only about two-and-a-half to exercising? That gives us nearly three times the opportunity to make healthy choices in the foods we put into our bodies. In the age of having anything and everything at our fingertips, we can forget that our food is raised, processed and distributed differently than it used to be. The use of chemicals and fillers in our food source has led to a surge of allergies and diseases that didn’t exist even 100 years ago.

The quality of our food, and our lives, decreases the farther we get from REAL, UNprocessed food. The average American drinks up to 38 gallons of soda per year, contributing to enough calories to gain 16 pounds.

FFC’s Registered Dietitians, Jessica Dogert, RD, LDN, CPT, and Carrie Linke, MS, RD, LDN, say that it’s important to keep in mind that we are meant to take in calories, and that the right food is a powerful medicine that can ease anxiety, enhance energy levels, boost immunity, help you sleep, boost brain power and heal our bodies.

One of the most common mistakes people make when trying to eat healthy is cutting down on how much they are eating. Jessica says it’s not about eating less… it’s about eating smarter. You need to remember how important it is to give your body the nutrients it needs. Carrie says another mistake people make is following a “diet” rather than trying to make a lifestyle change. Nutrition is individualized, and what works for one person may not work for everyone. There are certainly universal truths about healthy eating, but everyone’s dietary needs are inevitably different, so educating yourself should be step number one before making any drastic changes.

When it comes to fitness, you can’t hope to PR your next half marathon if all you’ve been doing is running, without paying attention to what you’ve been eating. Jessica reminds us that food can greatly enhance, and also hinder, athletic performance. Carrie reiterates that we need energy in order to sustain any sort of activity, in the gym or otherwise, and that food provides that fuel. Eating what’s right for you before a workout can give you the boost you need to push harder throughout, while eating the right foods afterward will help repair your metabolism-boosting muscles and reduce fatigue. Proper nutrition is the key to keeping us energized and healthy. Period.

Motivation to succeed is all you need! Carrie says sometimes we hit roadblocks on our way to accomplishing our goals, and that having an accountability partner allows us to check in with someone who can offer encouragement, motivation and support, helping us stay committed. Jessica says it is her passion to inspire others to fuel their bodies with real foods so they can fuel their purpose in life. Our certified, experienced, passionate dieticians want to be your sidekick in helping you reach your overall health goals, and know you will, without a doubt, feel a difference once you experience real food on a regular basis!

Jessica and Carrie, both registered dietitians (RD), want us to remember that while every RD is a nutritionist, not every nutritionist is an RD. Look for the right credentials for advice you can trust!

Guest blog by Allie Kuopus, Marketing Assistant. Contact Jessica at jdogert@ffc.com and Carrie at clinke@ffc.com.

 

Green Smoothies!

27-green-smoothies-best-chicago-lose-weight-fast-gymBefore I became a dietitian and fully understood exactly what my body needed to thrive, I would crave coffee the instant I woke up.  I relied on caffeine to help power me through my morning.  However, what my body really needed was vitalizing nutrients.  While I am still an avid coffee drinker (it provides numerous health benefits!), my morning health routine has changed quite a bit… and for the better.  Now I wake up with nourishing green smoothies.

Here are a few reasons why:

Dark, leafy greens have so few calories, yet are so nutrient dense. They are your richest food source of magnesium (Mg) and sadly, 95% of us Americans are deficient in this mighty mineral. What will magnesium do for you?

  1. Enhance your energy levels and allow you to get through your day with ease: Mg is responsible for over 400 pathways converting the food we eat into energy.
  2. Relieve your anxiety: Mg is known as the ultimate “chill pill” to ease stress, anxiety and irritability.
  3. Greens give you mental clarity: Chlorophyll purifies the blood for more efficient nutrient transportation while alkaline minerals allow “the goods” to circulate to the brain so you can think more clearly and be on the ball.
  4. Fiber-rich greens allow you to get the most out of your food: Fiber aids in digestion. You need to properly digest your food in order to absorb the nutrients in the super-foods you eat.
  5. Greens naturally cleanse and detoxify. See ya later, detox diets!

Leafy greens are also packed with fantastic folate. Folate is:

  1. Anti-aging: Magnificent Methylation. Folate is a “methylator,” allowing all of the methyl-dependent reactions to occur in the body. By drinking “methyls” you essentially allow your body to perform at its full capability. Lets stay forever young, shall we?
  2. A preventative: Folate reduces homocysteine, a biomarker for heart disease and Parkinson’s disease.
  3. Mood-boosting: Sufficient folate intake is linked to an improved mood.

As if you even needed yet another reason to indulge… Greens bestow amazing antioxidant power.

  1. Antioxidants help neutralize free-radicals in your body, fending off chronic inflammation (the leading cause of diseases).
  2. Antioxidants have collagen-creating properties that also give you a dewy radiance and allow you to glow from the inside out. Green smoothies are natural beautifiers!

Honor your body and give it what it needs to thrive. Make green smoothies part of your morning health routine. With consistency, gulping these glorious greens will take your mornings to a whole new level. I promise… your body will be craving this healthy habit more so than that cup of joe.

Reach out to your Registered Dietitian, Jessica Dogert RD, LDN, CPT at jdogert@ffc.com for simple, nourishing green smoothie recipes.

Eating Seasonally, Fueling Locally

2-farmers-market-best-chicago-weight-loss-nutritionWhat if we told you there was something you could eat to fuel your body, improve your skin, aid in weight loss, and lower your risk for several chronic diseases? And that by buying it you’d be supporting your community? Well, it’s true! We’re talking about fruits and vegetables, and this time of year, your local Farmers Markets are chock-full of these nutrient-dense foods that not only offer several health benefits, but also taste fantastic. Buying local food also benefits the environment and the local economy, and promotes safer food supply practices.

What can you find in Chicago’s Farmers Markets in July? Fresh fruits available now include blueberries, blackberries, cherries, grapes, melons, nectarines, peaches, plums, raspberries and strawberries. You can also find a wide variety of vegetables, including artichokes, beets, bell peppers, broccoli, cabbage, carrots, cauliflower, celery, corn, cucumbers, eggplant, green beans, green onions, kale, lettuce, okra, radishes, rhubarb, spinach, sprouts, summer squash, swiss chard, tomatoes and turnips.

Click here to find a Farmers Market near you! Here’s a delicious, healthy recipe you can make with the ingredients you find on your next Farmers Market excursion!

Braised Green Beans & Summer Vegetables
Servings: 6
Serving size: 1 cup

Ingredients:

1 tablespoon extra-virgin olive oil
1 small onion, halved and sliced
1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried
½ cup white wine, or reduced-sodium chicken broth
1 pound green beans, trimmed
1 medium summer squash or zucchini, halved and cut into 1-inch pieces
1 cup halved cherry or grape tomatoes
¼ teaspoon salt
¼ teaspoon freshly ground pepper
¼ cup finely shredded Parmesan cheese

Directions:

1. Heat oil in a large skillet over medium heat.
2. Add onion and oregano and cook, stirring, until softened and beginning to brown, about 2 minutes.
3. Add wine (or broth) and bring to a boil.
4. Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice.
5. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more.
6. Season with salt and pepper. Serve sprinkled with Parmesan.

Nutritional Fact Per Serving: 92 calories; 4 g fat (1 g saturated 2 g monounsaturated); 2 mg cholesterol; 10 g carbohydrates; 3 g fiber; 3 g protein; 158 mg sodium; 290 mg potassium

Article written by FFC’s Registered Dietician Carrie Linke, MS, RD, LDN. To contact Carrie email clinke@ffc.com.

Summer SLIM-DOWN Foods

Nutrition-Registered-Dietitian-Weight-lossWith summer season in full swing, we all desire to control cravings, banish belly bulge and de-buff that gut of ours to look good in a swimsuit. FFC friends, start adding one or all of these scrumptious slim-down foods into your daily health routine for that rocking bikini body we all crave.

Salmon
Why it’s slimming savvy: Omega-3 Fat
Salmon is an excellent source of omega-3 fatty acids, which studies show may help control appetite, increase calorie burning and decrease the amount of fat your body stores.

Watermelon
Why it’s slimming savvy: High water-content
Watermelon is 92% water. Research shows foods with high water-content may help you naturally eat hundreds calories less per meal.

Jicama
Why it’s slimming savvy: Soluble Fiber
This root-veggie is an excellent source of fiber. Belly-filling fiber stabilizes blood sugar, which helps to control cravings.
Bonus: High soluble-fiber intake strikes a blow to belly fat.

Avocado
Why it’s slimming savvy: MUFA’S
A diet rich in mono-unsaturated fatty acids prevents central abdominal fat. Plus, research shows avocado-eaters have a lower BMI and smaller waist circumference than non avocado-eaters.

Grapefruit
Why it’s slimming savvy: Vitamin C
Vitamin C reduces cortisol, the stress hormone that causes chronic fat storing around the belly section.

Grass-fed Organic Beef
Why it’s slimming savvy: CLA
Consistent CLA intake is linked to long-term weight management by lowering body fat. Grass-fed meats contain 3-5x higher CLA levels than grain-fed meats.

Coconut Oil
Why it’s slimming savvy: MCFA’s
Medium –chain fatty acids are easy for the body to digest; meaning the fat calories are utilized as a “quick” energy source without an insulin surge, allowing the body to burn fat.

Kombutcha
Why it’s slimming savvy: Fermentation
Kombutcha contains “beneficial” bacteria that helps keep your gut in check. Research declares a strong link between bad gut bacteria and weight gain.

Pineapple
Why it’s slimming savvy: Enzyme called bromelain
Bromelain found in pineapple aids in digestion and banishing bloating. The more a food is broken down during the digestion process, the less bloating we feel and the slimmer we look.

Ginger
Why it’s slimming savvy: Gingerols
Research suggests ginger plays a critical role in weight management by enhancing thermogenesis and reducing feelings of hunger post ginger consumption.
Bonus: Ginger reduces stress, which can result in less emotional eating.

Reach out to your Registered Dietitian, Jessica Dogert RD, LDN, CPT by email: jdogert@ffc.com or cell: (708) 351-9536 to help you craft simple recipes with the above slimming savvy foods.

Free Nutrition Seminar | Super Slim Down Foods

Summer-Slim-Down-lose-weightJoin your Registered Dietitian, Jessica Dogert, RD, LDN, CPT every Tuesday and Thursday at 5:30PM in the cafe for a complimentary nutrition seminar – Summer Slim-Down Foods. Seminars will be hosted during the months of June & July.

Free Nutrition Seminar | Super Slim Down Foods

Summer-Slim-Down-lose-weightJoin your Registered Dietitian, Jessica Dogert, RD, LDN, CPT every Monday and Wednesday at 5:30PM in the community room for a complimentary nutrition seminar – Summer Slim-Down Foods. Seminars will be hosted during the months of June & July.

Got Allergies?

Nutrition-best-weight-loss-ChicagoThis time of year is the height of allergy season for many people, but for some, allergies are a year-round burden. In this instance, we’re talking about food allergies – adverse immunologic reactions to proteins in certain foods that the body mistakenly recognizes as harmful or dangerous. Nearly 15 million people are affected by some kind of food allergy, and while any food could potentially be problematic, the most common culprits are peanuts, tree nuts, wheat, soy, milk, eggs, fish, and shellfish. A reaction can manifest externally by affecting the skin or internally by causing respiratory, gastrointestinal, or potentially even cardiovascular issues.

Alternatively, but in addition to allergies, many people suffer from food sensitivities or intolerances. These do not involve an immune system response, but can still cause undesirable physiological reactions. Symptoms can be similar, but are often more subtle and typically include gastrointestinal distress (nausea, stomach pain, heartburn, intestinal cramping, bloating or gas), headaches, and/or irritability.

Allergies can be diagnosed by a physician via skin prick tests, blood tests, or oral food challenges, however intolerances and sensitivities can be harder to pinpoint and may require elimination diets, food diaries, and some trial and error. Treatment is always individualized, but usually requires eliminating or reducing your intake of problem foods and addressing the associated symptoms.

Looking for more nutritional guidance? Contact Carrie Linke, MS, RD, LDN at clinke@ffc.com.

 

FFC Gold Coast and Lincoln Park Have a New Registered Dietitian!

Meet Jessica Dogert, RD, LDN, CPT

A lover of coffee, coconut everything, almond butter, avocados and green smoothies, I am passionate about sharing my nutrition expertise and inspiring others to fuel their bodies with natural, wholesome foods so they can power their passions in life.

I understand that we are all busy.  As a young woman, I have gone through hardships (haven’t we all?!)… and as a result, I put my health in the backseat of my life’s priorities. I lacked energy, had difficulty thinking, and was forever frazzled. My health affected not only my life, but also those around me.

Thankfully, now I know better, and nutrition is a key part of the solution for all of us. I have learned how to truly care for my body and my life. As a Registered Dietitian, I walk the talk and know firsthand how much of a difference healthy eating can make.

  • I choose to eat healthy because it gives me a clear mind, a joyful glow, and puts me in an upbeat mood.
  • I have energy to get through my day with ease.
  • I exercise daily because it makes me feel good and eases my stress levels.
  • I don’t overcommit. I set priorities and focus only upon a limited number of things, which I am passionate about so I can excel at those things. I do things daily that bring me joy.

Each of us has talents which, when used to our full potential, can really change the world and those around us.  To fully utilize these talents, we all need to be good stewards of our bodies. By taking care of ourselves we place and keep ourselves in a healthy place.  Subsequently, we can be more selfless by caring and supporting those we truly love and fulfilling our purpose and passions in life.

Do you desire more energy, to think more clearly, restore your metabolism, sleep like a baby, stress less, have enhanced athletic performance… or all of the above?! If so, lets chat!

Contact me via email: jdogert@ffc.com or cell: (708)-351-9536 or find me at the Lincoln Park and Gold Coast FFC locations. Allow me to help you live a healthy, happy life one small lifestyle change at a time!

 

How to Get Your Protein!

Nutrition-Protein-WeightlossVegetarian and Vegan Protein Sources

We all need protein, not just for building muscle, but also for growth and development, organ and tissue repair, and immune system function. While the exact amount that’s right for you depends on your gender, age, and physical activity level, it is generally recommended that adults get 10-35% of their total daily calories from protein. Meat, poultry, and fish typically get the credit for being the best sources, but what about vegetarian and vegan options? Is it possible to get enough protein without eating meat?

The answer is yes! Those who follow a vegetarian or vegan diet can still get adequate protein by consuming protein-rich foods, such as the ones listed below:

Serving Size

Grams of Protein

Calories per Serving

Lentils, cooked

1 cup

18

138

Tempeh, cooked

½ cup

15

163

Yogurt, Greek, plain

6 oz.

15

100

Beans, black or kidney

1 cup

15

113

Chickpeas

1 cup

14

269

Cottage cheese, 2%

½ cup

13

97

Veggie burger

1 patty

11

124

Tofu, firm

½ cup

10

88

Quinoa, cooked

1 cup

8

132

Green peas, cooked

1 cup

8

125

Soy milk

1 cup

8

214

Edamame, cooked

½ cup

8

95

Peanut butter

2 TBSP

8

190

Cheese

1 oz.

7

114

Egg

1 large egg

6

72

Almonds

1 oz.

6

164

Even if you eat meat as part of your normal diet, try experimenting with the above protein sources and adopt Meatless Mondays. Not only will you get to try out new recipes, you’ll also reduce your carbon footprint!

Learn more healthy eating habit tips at our Ten-Week Nutrition Series to be held at FFC Union Station.

Join FFC’s Registered Dietician, Carrie Linke, MS, RD, LDN on Tuesdays at 5:30pm starting April 8 to participate in this 10 part nutrition series.  You will come away with a better understanding of foods and new habits to help you eat healthier. Reaching your fitness goals is a factor of the amount of exercise and movement conducted daily plus the type of food we eat, amount of food we eat, and our minds connection with food.

The Ten-Week Nutrition Series topics include:

• Nutrition 101

• Understanding your Metabolism

• Decoding Food Labels

• Portion Distortion

• Carbs

• Fats: Good, Bad, & Ugly

• Protein

• Vitamins, Minerals, & Supplements

• Behavioral Modification/Mindful Eating

• Dining Out

Sign up for the entire series or select courses that meet your needs.  Attend all 10 sessions for $200 or pay $25 to drop into the sessions of your choice.  Contact clinke@ffc.com for more details and to register.

 

Spring Into National Nutrition Month®

Nutrition
In addition to the official start of spring, March is National Nutrition Month®. This year it’s all
about enjoying the taste of healthy eating – it doesn’t have to mean sacrificing on flavor. Try
these simple tweaks to classic “diet foods” to make them not only nutritious, but also delicious!

  1. Yogurt
    Flavored yogurts are often high in sugar, but plain yogurt can be a little boring. Try adding a handful of fresh berries or some sliced up banana for some natural sweetness. Added bonus: plain yogurt can also be a healthy substitute for sour cream.
  2. Salad
    Jazz up your salad with healthy toppings – hardboiled egg, edamame, artichoke hearts, beets, orange wedges, pomegranate seeds; the possibilities are endless! Instead of croutons, add some crunch to your salad with walnuts halves or slivered almonds for a heart-healthy benefit.
  3. Chicken breast
    Chicken doesn’t have to be bland to be healthy. Herbs can go a long way in dressing up even the simplest dish. Rosemary, sage, and thyme pair especially well with baked chicken breasts, and they’re available in the grocery stores year round.
  4. Oatmeal
    Instead of scrimping on taste, add some healthy toppings to your oatmeal! A small
    handful of mixed nuts not only adds flavor, it also adds protein and healthy fat to make
    for a well-rounded, balanced breakfast. For a little sweetness, try adding some dried fruit.
  5. Spinach
    Looking to increase your vegetable intake but not a big fan of steamed greens? Add a
    couple handfuls of spinach to your morning smoothie. Spinach is tender and slightly
    sweet, making it an easy ingredient to mix in. The color isn’t the most appealing, but we
    promise the taste makes up for it.

Lecture Series

FFC’s Registered Dietitian will be conducting a 10-week nutrition seminar series beginning in early April. Seminars will cover several topics, ranging from the basics of metabolism and macro-nutrients (carbohydrates, proteins, and fats) – to tips on portion control, label reading, and mindful eating practices.

Single seminar: $25
10-week series package: $200 (20% off!)

Looking for a more individualized approach? Whether you’re trying to lose weight, gain muscle, boost your energy, or simply to live a healthy lifestyle, a Registered Dietitian can be a valuable asset to optimizing your health and fitness goals.

Consultation Rates
60-minute consultation: $99
Resting Metabolic Rate (RMR) test: $59
RMR test + 60-minute consultation: $125
30-minute follow-up: $50

Contact FFC’s Registered Dietitian, Carrie Linke, at clinke@ffc.com if you’re interested in taking your health and fitness to the next level and learning more about nutrition programming. After all, your workouts wouldn’t be complete without proper nutrition!

Celebrate Valentine’s Day in a Healthy Way

Healthy_Valentines_bannerValentine’s Day brings not only feelings of love and joy, it also brings high-calorie chocolates, candies, cookies, and other treats. Since February is American Heart Month, which aims to encourage adopting permanent lifestyle changes to keep your heart healthy, let’s try to celebrate the love-filled holiday in a heart-healthy way. Here are some tips:

  • Indulge in homemade heart-healthy desserts, such as fresh fruit dipped in dark chocolate, which contains antioxidants that protect your heart.
  • Make healthy substitutions when baking, including using whole-wheat flour, using oil instead of butter, reducing the sugar called for in a recipe by a third, or replacing half of the fat with pureed fruit, such as applesauce or canned pumpkin.
  • Ask your significant other not to buy you chocolates or other treats. Drop hints about other presents you’d like that aren’t food-related.
  • Celebratory foods don’t have to be off-limits if you exercise portion control and maintain your usual exercise regimen during the holiday.
  • Instead of going out for an intimate dinner, prepare a healthy, romantic, candlelit dinner at home with your special someone and enjoy a glass of heart-healthy red wine together.

Try this healthy dessert recipe below for Valentine’s Day:
Spiced Chocolate Cake

Ingredients:
1 cup whole wheat flour
1 cup all-purpose flour
½ cup cocoa powder, unsweetened
1 ½ cup teaspoon baking powder
1 ½ cup teaspoon baking soda
2 ½ teaspoon cinnamon
½ teaspoon clove powder
½ teaspoon salt
2 cups granulated sugar
½ cup canola oil
2 eggs
1 ½ teaspoon vanilla
1 cup skim milk
1 cup warm water

Directions:

  1. Preheat the oven to 350º F. Grease and flour two 9-inch round cake pans.
  2. In large bowl, sift together flour, cocoa, baking powder, baking soda, cinnamon, clove, and salt.
  3. In a medium bowl, mix together the sugar, oil, egg, and vanilla. Combine this with the flour mixture, and blend it together.
  4. Mix in the milk and then the water. The mixture will become quite runny.
  5. Equally distribute the batter among the two cake pans, and bake for 30-35 minutes or until a toothpick comes out clean.
  6. Let the cake cool completely, remove the cake from the pans, and sprinkle with powdered sugar.
  7. Optional: Top with light or fat-free whipped topping instead of frosting, and refrigerate the cake afterwards. You’ll save a lot of fat and calories by using whipped topping rather than frosting. Another option is to spread a little marshmallow cream on top of the cake. Marshmallow cream still contains a large amount of sugar, but it is fat-free, whereas frosting is not. Since it’s so rich, use only a thin coating of marshmallow cream because a little bit goes a long way.

    This recipe also makes great cupcakes. Bake 20-25 minutes.

Erica Varner, RD, LDN, CPT
Registered Dietitian
Licensed Dietitian/Nutritionist
Certified Personal Trainer
evarner@ffc.com

Don’t Forget to Read the Food Packaging Ingredients!

food_packaging_bannerWhile many of you may be conscious of reading the nutrition facts panel on food packages, the ingredient list needs some much needed attention as well. Today, food companies often mislead the consumer with marketing claims that leave one to think they are purchasing a quality, healthy product. However, reading the ingredients of your food product can tell you a lot more than you think. The ingredients are always listed in descending order of predominance by weight, meaning that the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. This makes it easy to access whether a product fits into a nutritious, “real food” diet.

Here are a few key guidelines to follow when assessing a label:

  1. No added sugar in the first 5 ingredients!
    There are two kinds of sugar, naturally-occurring and added. Naturally-occurring sugars are found in many foods. For example, dairy products, such as yogurt and milk, and fruit (both healthy choices) contain naturally-occurring sugars. Lactose is the sugar in milk and yogurt; fructose is the sugar in fruit. To determine if a food product has added sugar, look for these words: brown sugar, corn sweetener, corn syrup, high-fructose corn syrup, honey, agave nectar, fruit juice concentrate, molasses, lactose, maltose, sucrose, syrup and table or raw sugar.
  2. No trans fat!
    Manufacturers are allowed to claim zero grams of trans fat on the nutrition facts panel if there is less than 0.5 grams per serving. If there is an ingredient called “partially hydrogenated…,” that is a sign that man-made trans fats are hidden in the box.
  3. Whole grains only!
    This is one of the most confusing concepts for consumers, thanks in large part to clever front-of-package marketing. Companies are suddenly using the word “wheat” whenever possible, but it is important to make clear that most bread, cereal, or cracker products are made with wheat. The question is whether it is WHOLE wheat. If the word “whole” is not in the name of the ingredient, it is a refined grain. Additionally, look at how much fiber the food product has. The general rule of thumb is that you want cereals, breads and energy bars with at least 3 grams of fiber per serving.
  4. No artificial colors!
    Artificial colors have been linked to a myriad of health conditions, from ADHD to cancer. They are heavily-processed and not very nutrient-dense, providing absolutely zero health benefit. They only exist to attract people to eat more of a product.
  5. If you don’t understand the ingredients on the box, don’t buy it!
    Unfamiliar ingredients are often chemicals or additives that are not worth your money. An extremely long list of ingredients often signifies that a food is highly processed.

-Erica Varner, RD, LDN, CPT
Registered Dietitian, Certified Personal Trainer
FFC East Lakeview
Click here to contact Erica.

FFC is currently hiring Registered Dietitians. Previous athletic club, health club, fitness center, personal training studio, or gym experience is not required. For more information, contact Scott Lewandowski at sl@ffc.com.

Winter Hydration

The Winter Group Fitness schedules are right around the corner.  As most of us bring our outdoor workouts indoors, it is important to remember to keep your water bottle handy.  Our thirst mechanism is reduced in colder weather, however, our hydration requirements may increase, especially for those who take any heated formats such as Formula 94, Heated and Hot yoga.  A simple way to calculate your daily water requirement is to take half your bodyweight and drink that number in ounces; a 200 lb person should have 100 ounces of water each day. For every caffeinated or alcoholic beverage add 8 more ounces to your total.

Boost Your Immunity with Nutrition!

nutrition3Winter rolls in on December 21, which means flu season is lurking right around the corner. The U.S. Department of Health and Human Services reports that 5-20% of Americans develop the flu each year, which peaks in January and February. Now is the perfect time to start developing positive habits in order to boost your immunity. Staying active, getting enough sleep, minimizing stress levels, and eating right can help you stay healthy.

All foods and beverages we choose to consume fuel our bodies, and including certain nutrients in your diet can help prime your immune system for fighting off bugs. It is important to include a protein source at each meal. Choose a variety of different protein foods including lean meats, poultry, eggs, beans, nuts, and seeds. Some of these protein foods also contain important minerals required for the immune system to function, such as zinc, selenium, and iron.

Our immune system also requires vitamins to function appropriately. Vitamins A, C, and E are especially important. Vitamin A is necessary for the health of your skin and tissues in your digestive and respiratory tract. Vitamin A can be found in sweet potatoes, carrots, kale, red peppers, eggs, fortified milk and some ready-to-eat cereals. Vitamin C jumpstarts the immune system by stimulating the formation of antibodies against bacteria and viruses. Fruits such as oranges, grapefruits, and strawberries contain Vitamin C. Vitamin E is an antioxidant, which helps rid the body of free radicals to boost your immune response. Nuts, wheat germ, spinach, and vegetable oils (sunflower or safflower) are all good sources of Vitamin E.

Including a variety of fruits and vegetables in your diet is a great way to meet vitamin and mineral requirements. Some foods, such as broccoli, contain multiple immune boosting vitamins (A and C). Adding pine nuts and/or almonds to a dish also gives you a healthy dose of Vitamin E. Pairing this broccoli side dish with your favorite protein is a great way to pack many of these nutrients into one meal.

Broccoli with Caramelized Onions & Pine Nuts
Serves: 4
Serving size: ¾ cup

Ingredients:

  • 3 tablespoons pine nuts or slivered almonds
  • 2 teaspoons extra-virgin olive oil
  • 1 cup chopped onion (~1 medium)
  • ¼ teaspoon salt, or to taste
  • 4 cups broccoli florets
  • 2 teaspoons balsamic vinegar
  • freshly ground pepper, to taste

Directions:

  1. Toast pine nuts (or almonds) in a medium dry skillet over medium low heat, stirring constantly, until lightly browned and fragrant, 2-3 minutes. Transfer to a small bowl to cool.
  2. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting the heat as necessary, until soft and golden brown, approximately 15 minutes.
  3. Meanwhile, steam broccoli until just tender, 4-6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar, and pepper. Toss to coat. Serve immediately.

Nutrition information: 102 calories, 7g fat (1g sat, 3g mono), 9g carb, 3g protein, 3g fiber

Recipe courtesy: www.eatingwell.com

Contact your FFC Dietitian, Christine Steinmetz, with questions: csteinmetz@ffc.com

Feeling salty?

salt-shakerDid you know that the human body only requires about 500 mg of sodium per day, all of which is easily consumed eating a healthy, plant-based diet without adding salt? Did you know that, on average, Americans consume 3400 mg of sodium per day? Sodium is a vital electrolyte in our bodies, but we tend to overeat it constantly. Excess consumption of sodium becomes a problem, as it can increase your blood pressure which requires your heart to work harder.

If too much sodium is not good, how can you minimize your sodium intake? Read the food label! A good guideline to follow is to choose foods that have 140 mg sodium or less per serving. Try to keep your daily sodium intake between 1500 and 2300 mg. Unprocessed foods like fresh fruits and veggies contain some sodium, but processed foods really pack it in. For example, one Healthy Choice Grilled Basil Chicken microwave meal contains 610 mg sodium, which is 1/3 of the daily recommended amount. Making your own grilled basil chicken is only 140 mg sodium for one serving. Leave the salt shaker off the table, and use salt-free spices like Mrs. Dash in your cooking.

Endurance athletes require extra sodium and electrolytes during training, but most casual exercisers do not. Are you a salty sweater? An easy way to determine this is to look at your clothes and skin after your next workout. Let your sweat dry – is there a white residue around your eyes, temples, and nose? Are there white marks on your shirt? If so you’re a salty sweater and you may have increased sodium needs post-workout. Most sports drinks, like gatorade, contain sodium and other electrolytes to help you replenish what is lost in sweat.

If you’re already struggling with high blood pressure or are looking to cut down on the salt in your diet, check out the DASH diet to help improve your sodium intake. Click here for the diet overview, restaurant tips, recipes, and more.

Contact your FFC Dietitian, Sara Kevern with questions: Skevern@ffc.com.

Natural vs Artificial

Natural Vs Artificial Sweeteners – What’s the deal? Are they good or bad? The answer to this question all depends on your current weight and/or health goals. It’s true – artificial sweeteners like Splenda, Truvia, Sweet ‘n’ Low, Equal, etc are virtually calorie free. If your goals include weight loss, and you’re struggling with a sugar addiction, these “diet” options may be a useful way to wean yourself off real sugar. However, if your goals include clean eating, a healthy diet, and general well-being, artificial sweeteners probably aren’t your best choice.

The truth is that artificial sweeteners are chemicals that activate the sweet taste buds on your tongue, but aren’t recognized by your digestive system. Because of this, they are not absorbed and carry no caloric value. They also have not been conclusively studied for safety and long-term health effects. Several of them are on the GRAS (Generally Recognized As Safe) list for now. So what does this all mean? You’re probably better off sweetening your coffee and oatmeal with real sweeteners like honey, agave, or maple syrup so long as you’re mindful of the calories per serving and the amount you’re using. All while making a conscious effort to kick the sugar habit, of course.

DID YOU KNOW?

Acesulfame potassium, sucralose, saccharin, stevia extract, and aspartame are all artificial sweeteners. Did you know that sugar alcohols have 2.5 calories per gram? In large amounts they can contribute to your calorie intake. Some of them can also cause gas, bloating, and cramping.

Questions about natural or artificial sweeteners? Email Sara Kevern, FFC Dietitian, for more information: skevern@ffc.com