October 15, 2014

Play Your Game

Filed under: Uncategorized — JBNUT @ 5:59 pm

Do you know the film Miracle? One of my favorites. Always down for a good sports flick and LOVE rooting for the underdog. I have this film saved on my DVR and sometimes I watch 10-15 minutes just to fire me up when I need some inspiration. Yet another random fact about me you do not need to know…

Anyways, the famed coach Herb Brooks was very honest that his team was not the best in the world, but he had a system and created champions. They were prepared, they were strong and fit, they created a team, they all knew the goal and they believed they could achieve it.

During the crucial game against USSR he tells his team…Play Your Game. He repeats it over and over again like a mantra, reminding them to believe in themselves, be present and stay focused on the prize.

So…I ask you to play your game.

  1. Set a goal
  2. Take responsibility and work hard
  3. Don’t worry about anyone else – focus on you
  4. Accept bumps in the road and keep moving forward
  5. Believe in yourself – you can do this!

Play your game

…when you are crazy rushed and do not have time to plan – do your best and find an option that can work

when you say no to that glass of wine or dessert at a social event. You don’t need it or want it and no one will care if you say no

….when you cannot get your workout done in the morning, so you walk more during the day or get an evening workout in to get the job done

…when you make plans with friends and choose a restaurant that has food you like and is in line with your goals

…when you create an outing with friends and family that involves exercise so you can be social and active at the same time

…when you are stressed at work, you get up from your desk, walk around the block and go grab a wholesome meal or snack to keep you fueled

when you are honest with yourself about what is working and what is not

when you ask for help when you are struggling

Do you believe in miracles? I do!

October 8, 2014

Swimming and Fried Eggs

Filed under: Uncategorized — JBNUT @ 9:37 am

Swimming makes me so hungry! What is that about?!? I went swimming this morning and by the time I got home I was literally about to eat my arm off. And I am not even a good swimmer! Seriously, I am barely exercising – the whole experience is a bit sad actually, but I am forcing myself to get into a swimming routine twice a week because it so good for me and my aches and pains go away. Have not yet found my zen with it all…but I will get there!

Okay, back to my hunger. Came home and threw leftovers in a pan to make one of my “everything under the kitchen sink” concoctions…and could not forget the piece de resistance - some delish fried eggs.

I love me some eggs! A fantastic, high biological value protein, so easy to make and seems to work with everything. Of course, I highly encourage you to buy pasture raised eggs from a local farm so you know the chickens are living well and you are getting a nutritious product.

Eat up – here are some recipes to get you inspired. But really, when all else fails, throw an egg on top and all is well.

October 2, 2014

Food – Environment – Culture – Global Impact

Filed under: Uncategorized — JBNUT @ 7:47 am

National Geographic is doing a phenomenal series on food.  Articles are great (but quite long!) so they have created excellent, very short videos to tell each story.

Here is the truth - what we eat, what we put in our bodies affects not only our health and waist size, but there are immense impacts on our culture, government and environment – as a country and a planet. Each choice we make truly is making a difference – and it can be for the better or for the worse. I may think about this more than all of you since this is my profession (and I am obsessed!!) – but I cannot stress enough the importance of knowing where your food comes from and making conscious choices on what is important to you.

We make mindless decisions all day long – running around stressed and busy and not taking time to think. I am not telling you what to do, I am simply asking you to be more aware of what you are doing and make sure you are comfortable and confident in your decisions.

Hope this can help get you thinking…and allow you to make mindful choices.

September 23, 2014

Reflect. Focus. Move Forward.

Filed under: Uncategorized — JBNUT @ 12:36 pm

We all have something we want to work on…and it can be difficult to figure out how to help ourselves. Often it is related to food, exercise, stress or time management. We get so frustrated that it is not working, we want to fix it, but don’t know exactly how…and we are so darn busy that we do not have the time to figure out what to do. It is like we are stuck in mud and cannot take that step forward.

I have an idea to get you out of that mud and trucking forward to success. A few years ago, I was introduced to 10Q as a tool to use during the Jewish New Year. Traditionally, the ten days between Rosh Hashanah (the New Year, which starts tomorrow at sunset) and Yom Kippur are used as a time of introspection and reflection to atone for our sins. Interestingly enough, many Jews do not participate in this tradition. I never used to take the 10 days to really reflect, atone and think about the year ahead…and I was raised a good Jewish girl!

I was then introduced to 10Q10Q is totally secular – anyone can do it. And you should do it! It is online, free, private and very user friendly. It takes advantage of this important Jewish tradition and asks you 10 questions over 10 days to really reflect on the past year and think about what you want for the year ahead. It is beautiful, so simple and phenomenally effective. I have been doing it for several years and every year I have had an “a-ha” moment while I write my answers as well as when I look back at my answers from years past. It allows me to get honest with myself, focus on what I want and do something to achieve a goal for the year ahead.

So if you are feeling stuck, feeling stressed, ready to move forward….the time is NOW to figure out what is holding you back. Use this as a tool to help you take that very important first step forward.

Now go have some apples and honey…it is going to be a sweet, happy, wonderful year! 

September 19, 2014

Veggie Friday!

Filed under: Uncategorized — JBNUT @ 12:09 pm

Happy Friday everyone!

Vegetables have been on my mind lately. Many clients are wanting go vegetarian, clients as asking for more vegetarian recipes or I have clients who need to eat vegetables and plant based foods and will not do it.

No matter what your health goals are or what meal plan you prefer, plant based foods need to be a part of your life. So…here are 10 recipes full of veggies and vegetarian friendly – make one this weekend!

Yum! Go get em! And go eat a vegetable!

September 7, 2014

Low carb diet is the winner??? Not so fast…

Filed under: Uncategorized — JBNUT @ 8:45 pm

Last Tuesday morning, my inbox was flooded with emails about new research suggesting the Low Carb diet is the best diet for weight loss and cardiovascular health. 

Last Tuesday afternoon, my inbox was flooded with emails about a different study suggesting that all diets are equal and there is no significant difference between them.

Then my email (and my mind!) was flooded with – well, what is it? Low carb or low fat??

Of course this is an important topic for me considering I am a dietitian and discuss weight loss all day long…and I am working at Stanford University on the largest single site weight loss study where we are comparing low carbohydrate and low fat diets. Quite a day!

So, here is the skinny on the two studies

Study 1: At Tulane University, 150 people were randomized into low carb and low fat groups and followed diets for a year. The goals were that the low carb group would drop their intake to 40 grams of carb per day, while the low fat group would drop their fat intake to a diet where fat comprised 30% of their total calories.

At baseline, the low carb group was averaging 240 grams – so they had to drop their carb intake by 83%. Pretty significant change! The low fat group started at 35% fat- so they only had to drop by 5%. Not too difficult! 

Pretty sneaky eh? It is crucial to understand the research and study design to be able to interpret results. While it is true the low carb group lost more weight and improved their cardiovascular health, this may not be due to being on a low carb diet per se, but rather because they made such a significant change in their diet.

Study 2: A review comparing literature of research that looked at low carb and low fat diets. They used “network meta analysis,” meaning they used statistics to compare all diets. For example, if one study compared Diet A to Diet B and another study compared Diet B to Diet C – they used techniques to compare Diet A to Diet C. Well, that gets tricky, and the amount of confusing data out there can get even more confusing…so I have a hard to believing it to be fact.

So, what the heck to do? I happened to write a blog about this two weeks ago – convenient right??As I mentioned, I am not sold on one diet being better than the other just yet. I am convinced in planning your day, eating whole foods, finding a system that works for you and taking responsibility. OWN it and make it happen. 

Here is a great New York Times Op piece discussing the diet drama! David Katz provides an excellent perspective and my boss at Stanford, Christopher Gardner, is quoted.

No need to trust the headlines - TRUST AND BELIEVE IN YOURSELF. You got this. And I am here for support whenever you need.

August 22, 2014

Man vs Diet- Which Plan is Right for YOU?

Filed under: Uncategorized — JBNUT @ 12:21 pm
Many of you know I am busy at Stanford researching low fat to low carb diets and everyone always asks me… “So? What is the verdict?” Well I gotta say the jury is still out…I myself cannot wait to see the results. What I am very certain of is “the right diet” for you is not just what makes you get to a specific “ideal” weight. There is a lot to the story…what does your blood say? How is your energy? How is your mood? Are you happy eating the foods you are eating? Is it sustainable for you? How do you feel in your clothes? How do you feel in your body?
This article in Outside Magazine gives a nice perspective - the writer spends a year of his life going on 6 different diets – two months on each plan. Pretty interesting!
What I love is there is not one perfect answer. There is NEVER one perfect answer. We all have unique routines, motivation, preferences and genetics…we all have different needs!!!
I am catching on to some common themes when trying to create a successful plan. Here ya go…
1. Never get too hungry - eat every few hours – avoid feeling ravenous and hangry.
2. Whole foods is the way to go. No matter what you are doing, cut out the junk. This means processed sugar, trans fats, chemicals – you should be able to understand all the ingredients and know where the food came from.
3. The body needs protein, carbohydrates and fat. How much of each? Not certain. But if you go too extreme and cut one of these out you are going to get into trouble.
4. You have to be able to indulge, enjoy a treat and splurge or you will fall off the wagon.
5. Learn about YOU. What is going to work for YOU. That is what is most important.
What is the perfect mix for YOU?

August 13, 2014

Easy Dinners for Midweek Craziness

Filed under: Uncategorized — JBNUT @ 11:19 am

Bon Appetit wrote this great piece last week on meal ideas for the mid week slump - thought I would share for you all to enjoy.

Happy Wednesday! Wowza – week is already flying by, things are a little more crazy than I expected, thought I had a little more food prepped in the fridge, man I am tired…what the heck are we going to eat for dinner? Sound familiar?

When life gets crazy and we get hangry, it is very difficult to motivate to cook something. That is when the convenience, processed, less-than-ideal foods come into play. Take a look at the article for some ideas to motivate and inspire you. I love breakfast for dinner so their fried egg idea is a go to for me.

Some other quick dinners:

A hearty soup with a beans, lentils or quinoa in it to fill you up. Throw some leftover protein in there and heat it up…or fry an egg and throw it on top (you will see a theme here with fried eggs, by the way). Always have some soups in your pantry/fridge as a back up plan.

Leftover tomato sauce. Heat up some leftover tomato sauce, or throw a can in a pot, add some leftover meat if you have some, leftover vegetables, some spices, olives, capers, vinegar…and oh yeah, throw an egg on top.

Have some proteins always ready to go such as canned salmon, tuna or sardines or some precooked sausage…pair that with some frozen brown rice that you have stocked for emergencies and throw some hot sauce on top for flavor. If you have any vegetables leftover throw those in the mix, or heat up some frozen vegetables you have on stock.

Breakfast for dinner - make some porridge from oats, quinoa or buckwheat and add yogurt, nuts, fruit…maybe an egg or some turkey bacon on the side?

Smoothie it up - check out my blog from last week and make a quick smoothie with protein, fat and carbohydrates.

Veggie and fat - grab whatever vegetables you have in the fridge, sauté them up, squeeze a lemon over it all and add some fat such as tahini, avocado or olives….and maybe throw an egg on top for some added protein. There is that egg again…

Doesn’t have to be fancy, doesn’t have to be gourmet, keep things quick and simple….keep things tasty and healthy.

Enjoy dinner tonight!

August 6, 2014

Smoothie Right – Gain Muscle, Gain Weight, Lose Weight – Be Smart

Filed under: Uncategorized — JBNUT @ 10:41 am

Ahh smoothies…so many of us think they are the healthiest choice. Smoothies can be the perfect addition to your meal plan or they can truly be your saboteur.

Be smart! It is very important that you know why you are adding what you are adding and there is a purpose to it. Otherwise, the calories and sugar can get totally out of control and you arebasically drinking dessert and empty calories.

See below a list of categories of different things you can add to your smoothie. Based on your goals, palate, creativity and level of motivation, make your smoothies work for you. This could be a quick pre or post workout meal, a meal replacement during the day or a meal supplement to add to your day for extra calories. Use a good quality blender or I prefer my immersion wand to make it even easier to prep and clean. Do not forget to make in bulk! You can whip up several servings of your favorite smoothie and place cups with lids in the freezer and you will have smoothies for the week. 

Food categories for your smoothies

Vegetables - Great addition to a smoothie to get some extra vegetables in. And in a blender you keep the fiber which is so important. Most do not love the flavor of 100% vegetable juice and add a lot of sugar to cover it up…not exactly the goal. So…be mindful of what you add and if it still does not taste good for you, take the veggies out and eat a salad later!

  • Eat fresh or frozen vegetables of choice

Fruit - Delicious and nutritious, but many people add 2-5 servings of fruit in one smoothie! Watch the portions. One portion is the size of a tennis ball, about 3/4-1 cup or 1/2-1 fist

  • Eat fresh or frozen fruit of choice. NOTE: I am not a fan of fruit juice…eat your fruit, do not drink it! 

Fats - Excellent addition to a smoothie! Especially for those of you trying to gain weight or keep weight on. 1Tablespoon of oil/butter is considered a serving, 2 Tablespoons of nuts, dairy or avocado is a serving. Some of you need one serving, some of you can handle 3-5 servings. This is how you can make this smoothie packed with calories – each gulp will count. NOTE: If you are trying to lose weight, watch the portion sizes!

  • Avocado
  • Nut butter
  • High Fat Dairy – yogurt, milk, kefir (cow, goat or sheep milk)
  • Coconut Butter or milk
  • Grass fed butter
  • Coconut oil
  • Flax seeds
  • Chia seeds
  • Oils – olive oil, nut/seed oil such as walnut, almond or flax

Protein - Essential part of your smoothie! You must add protein to make it a balanced meal.

  • Protein powder – As you all know, I am not really a huge fan of powders and supplements, but if you really want it, the key is to find a product that is made of only one ingredient – whey protein powder. That is it! So many powders have so much junk and added stuff in it. I  do not support crazy processed products. Find a powder made from organic, local, sustainable sources. Here is one brand I like.
  • Non fat Dairy – Greek yogurt, milk, kefir (cow, goat or sheep)

Flavor - This is just the beginning of a list of things you can add for flavor – what do you like? Please note, some of these have calories and some do not…be smart about your choices!

No calories, full of flavor
  • Cinnamon or Nutmeg
  • Vanilla extract
  • Almond extract
  • Cayenne Pepper
  • Lemon or Lime
  • Fresh herbs like mint or basil 

Flavor and sweet but have sugar and calories!

  • Honey, Agave, Maple syrup, Molasses
  • Cocoa powder

Liquids 

  • Coconut water – not a ton of calories and has potassium in it
  • Almond Milk – not a ton of calories and dairy free
  • Coffee – no calories, added caffeine and quite tasty!
  • Tea – use your favorite tea as your base – no calories

Grains/Starches - add some bulk and fiber

  • Oats, quinoa, brown rice, buckwheat and any whole, unrefined grain or starch

Want a recipe? I know I know, many of you are going to want a specific recipe for a smoothie. The truth is only you know what you want! Choose a few flavors above that you like and throw it in the blender and see how it works. You cannot really mess this up…just keep adding a bit of this and that until you get what you want. Here are some ideas of Food52 to get you started too.

Email me your favorite recipe and mix of ingredients – I want to hear!

August 1, 2014

It’s Friday…Make a Plan for Next Week

Filed under: Uncategorized — JBNUT @ 6:24 am

Thank goodness it is Friday – yay! Hope you all have fun weekends ahead. Do me a favor though…take a moment today to look at your schedule for next week to figure out how food is going to fit in..how can you create a successful plan for yourself?

You all know by now what a fan I am of batch cooking – spend 1-2 hours over the weekend getting food ready for the week ahead. You do not have to cook though, you can simply grocery shop for the week, or get food prepped for the week…Whatever works for you.

Because here is the thing...if you do not have a plan, you are likely going to get yourself in tricky situations. You are going to rush out of the house without breakfast and then get super hungry later in the day. You are going to work through lunch and then munch on that cookie at 3pm. You are going to go into dinner starving and eat whatever you want. I wish I could say there will always be whole, nutritious food available to you, but that is not usually how it works. Sugary, high fat, high salt food is usually what is accessible and that is what we go for when we have not planned our day.

Lets make it work:

Today: Look at your weekend and next week’s schedule. Is your weekend so busy that you actually need to go grocery shopping today since Sunday will not work? Do you have dinner plans all next week or do you have some nights at home? Is work jam packed with client meetings or are there some days you can bring your lunch? Are the kids still on summer break or do you they have a camp or school next week? Once you look at your week you can see just how much you have cook and prep, when can you eat out and how to put it all together. Take today to assess the next week and get a plan in place.

Saturday and/or Sunday: Execute the plan – grocery shop, prep and cook. Buy plenty of food to get you through the week. Cook and prep more than you think. Seriously – cook/prep more than you think so you do not have to worry about it for days.

Next week: Be a step ahead rather than three steps behind. If you are going to a restaurant with friends or clients, take a look at the menu in advance so you know what to order. For the days where you have a jam packed schedule, pack some extra snacks so you can be prepared. Or maybe there are a few days where you need to buy two lunches at noon to get you through the afternoon.

May seem like extra work but TRUST ME when I say it will make life so much easier. This is how to create a long term habits – life is so much less stressful when you have a plan.

Have a plan. Make it work. Own it. There is no perfect answer that works for everyone… as long as it is working for you, go for it! 

Want to make a plan? Email me and let’s make it work.

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