Generally there are four different types of vegetarians:

• Strict vegetarian or vegan: A vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
• Lactovegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products
• Lacto-ovovegetarian: A vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Most vegetarians in the United States fall into this category.
• Flexitarian: A semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption.

 Food Sources of Important Nutrients

No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds in order to achieve a balanced diet.

Calcium

Vegetarians should consume a variety of calcium sources in order to meet daily requirements. Studies have shown vegetarians absorb and retain more calcium from foods than do non-vegetarians.

Dairy products are a rich source of calcium. If dairy products are not included in your diet, adequate amounts of calcium can be obtained from plant foods. Lactovegetarians can get plenty of calcium from fortified soymilk, nonfat yogurt and low fat cheeses. Here are some other vegetarian-friendly sources of calcium:

• Cow’s milk
• Fortified soymilk, almond milk or rice milk
• Leafy green vegetables
• Broccoli
• Beans
• Calcium-fortified juice
• Calcium-set tofu
• Almonds and almond butter
• Sesame seeds and sesame butter (tahini)
• Soy nuts
• Blackstrap molasses
• Figs

Iron

Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, orange juice, tomatoes) at each meal increases iron absorption. Good sources include dried beans, dark green vegetables like spinach and beet greens, dried fruits, prune juice, blackstrap molasses and fortified breads and cereals. Other good vegetarian-friendly sources of iron include:

• Instant oatmeal
• Nuts and nut butters
• Potatoes (eaten with skin)
• Enriched pasta

Protein

Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day. Good sources of protein include:

• Beans
• Whole grains
• Soy products
• Nuts and nut butters
• Dairy products
• Eggs

Vitamin B12

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement of no more than 100 percent of the Daily Value. Good sources of B12 include:

• Vitamin B12-fortified foods (nutritional yeast, soymilk, meat analogs or ready-to-eat cereals. Be sure to check the label.)
• Dairy products
• Eggs

Vitamin D

Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis may wish to consider taking a vitamin D supplement of no more than 100 percent of the Daily Value. Good sources of vitamin D include:

• Eggs
• Vitamin D-fortified foods (soymilk, cow’s milk, orange juice, ready-to-eat cereals)
• Vitamin D is also made in the skin from sunlight.

 Source:  www.eatright.org

Anyway, the New Year is the traditional time to refocus on our health and nutrition as the holidays has led many of us astray.  You may have woken up on New Year’s Day, feeling uncomfortable from overindulging, determined to start anew, vowing that you will burn all pants with elastic waistbands and dance around the fire (hey, that burns calories right?). 

Though today you may feel like something the tide washed up, here’s a quote to ponder:

“The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled.  For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” 
- M. Scott Peck

Take solace in the fact that true growth and change only occurs when we are a little uncomfortable, but the good news is that once you start making positive changes, it becomes easier.  Small steps get you started on your journey and propel you in the direction you want to go. 

Life is about choices.  Choose to finally make your health and nutrition a priority this year.  Instead of falling back on old behaviors, choose foods and activities that ultimately make you look good, feel good, and help you perform at your best.  You have the power to choose.    Don’t waste another year wishing for things to change.  Make it happen!  And as always, I’m here to help.

Okay, the first major holiday of the eating season is done.  So now it’s time to get back on track and refocus as we navigate the rest of the eating season. Here are some tips on how to detox from the Thanksgiving eating frenzy.

• Get back in the routine.  Skipping meals may sound like a good way to account for a weekend of overeating but this only sets you up for overeating at the next meal.  Eating meals and snacks at regular intervals helps to stabilize your blood sugar, keep your energy up, and prevent you from reaching for a sugary treat in the afternoon.
• Power Up with Protein.  We tend to eat more carbs at holidays (such as stuffing, sweet potatoes, rolls, pies, etc…) since they tend to be a central focus.  Too many carbs makes us feel sleepy and causes a roller coaster reaction of blood sugar highs then low. Focus on having protein at meals and snacks such as lean meats, beans, tofu, and low fat dairy products.  Protein is digested more slowly than carbs and it also causes you to burn a few more calories as you digest it.
• Hide the Scale and Hydrate. All those extra carbs, alcohol, and salty foods have left you dehydrated and bloated.  Starchy foods and salt tend to make us retain water while alcohol tends to dehydrate us, causing the kidneys to hold onto the water the body has.  This can make us seem like we gained weight but it’s really water weight.  Water is essential to digestion as it helps the body make bile and stomach acids.  If you are dehydrated, the body needs to pull water from other parts of the body to get the digestive work done, which can cause bloating and cramping.  Make sure to drink water throughout the day so you can rehydrate and help your body process the food you eat.
• Focus on fruits and veggies.  The fiber in fruits and veggies is Mother Nature’s helper. The fiber not only helps keep you regular but also helps to fill you up for fewer calories.  Reach for 5-9 servings of fruits and vegetables a day.  Saute some spinach, tomatoes and mushrooms to add to your morning eggs; snack on fruit between meals; skip the pasta and stir fry zucchini, yellow squash and mushrooms in tomato sauce.
• “Waste” it or “Waist” it. If the leftover pie is still taunting you, remove the temptation and pitch it.  Stop worrying about “wasting” food because if you eat it, it goes to your “waist.” Eating food when you’re not hungry will not help one starving child.  Doesn’t that food look better in the trash can than on your waist?
• Shake What Your Momma Gave You.  The holidays are supposed to be happy, but oftentimes it stirs up negative emotions instead. Exercise helps to boost you mood and burn some extra calories.

Mindfulness is simply the moment-by-moment awareness of life.  Mindfulness is paying attention to what’s going on and being aware of the activities of the present moment.  So how can we apply this to what we eat? 

Mindful Eating is allowing yourself to become aware of the positive and nurturing opportunities of food consumption by respecting your own inner wisdom.  It means choosing to eat food that is both pleasing to you and nourishing to your body and using all your senses to explore, savor and taste it.  It means learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating. 

Mindful eating is a process.  In order for it to become a habit, it needs to be trained like muscle, which can only be strengthened through work and practice.  Here are 3 steps to help you practice mindful eating.

1.  Arriving or mindfully approaching the food.

Before eating we take a moment to become aware of the food we are about to consume.  Strategies include taking a few centering breaths before eating.  Sometimes it’s sounds or words, such as giving a word of thanks before the meal.  It can be body action such as folding your hands, smelling the food, or even visual cues such as looking at the food and appreciating its color. 

2.  Awakening or purposefully giving our attention to the food as we eat it.

Awakening is being aware of every bite we take.  Have you ever noticed that often you’re loading your fork up with the next bite of food while you’re still chewing the last bite?  A good strategy for giving attention to our food as we eat it to put your silverware down between bites; focusing on the taste, texture, and appearance of the food; and chewing thoroughly before taking the next bite. 

If you think of your mouth as being like a magnifying glass, zooming in, imagine that each bite is magnified 100 percent.  Pay close attention to all your senses by using your tongue to feel the texture and temperature. Think about how it really tastes and check in with yourself by asking if this is something that is satisfying my taste buds and what I really want to eat.  Awakening helps to prevent us from mindless habits and eating for reasons other than hunger.

3.  Tuning in to your body as you eat.

Tuning in refers to extending our attention beyond the food and focusing on how our bodies feel before we eat, while we eat, and after we eat.  Strategies include rating our hunger and fullness levels.  Pausing during a meal helps to slow down the pace of eating and allows our bodies to catch up with our mind to let us know if we’re still hungry or full.  Taking smaller bites is another good strategy.  Did you ever notice that a large bite and a small bite taste exactly the same?  Or how the 4^th or 5^th bite of a piece of pie never tastes as good as the first?  Smaller bites let us pay attention to make sure our mind is truly present rather than gobbling our food.  Paying attention to our body movements as we eat also helps us to focus in the moment.  Did you ever notice how fast you eat?  Or how amazing it is that our fork always manages to find its way into our mouth without us thinking about it? 

Awareness of the moment is when change can begin.  Cultivating this awareness when we eat can help us change our habits, creating a healthier life by respecting our bodies and the food we give it.

Residents of the Japanese island of Okinawa, who are among the longest living and healthiest people in the world, have traditionally practiced hara hachi bu. The practice is to be mindful of your eating and eat only until you are 80 percent full.

To try hara hachi bu, eat until you feel “mostly full,” then wait 20 minutes. Pay attention to what the experience is like for you. Notice what that 80 percent really feels like.

Stopping at 80 percent fullness is actually a healthy strategy because it takes the stomach time to communicate fullness to the rest of the body. Many who stop at 80 percent will feel satisfied and will ultimately eat less. If you are accustomed to eating until you are more than 80 percent full, you might find that this stopping point leaves you less sleepy and more energetic after meals.

Practicing hara hachi bu is an excellent way to play with your experience of hunger and fullness. View it as an experiment. What does it feel like to leave the table with extra room? How difficult is it to assess that 80 percent feeling? Are there emotions or reactions that come up for you when you experiment with eating in this way?

Practicing this helps to prevent mindless eating by getting you back in touch with what it really means to be hungry.

Happy Halloween!  Welcome again to what I like to call “The Eating Season.” It starts with Halloween and continues through the holiday season until at least Super Bowl Sunday and often even into Valentine’s Day. If you do choose to indulge in some Halloween treats, just remember having fun with food and friends is all part of healthy eating. Just make sure that one Halloween party doesn’t continue for the rest of the week. Focus on the 90/10 rule – 90% of the time be consistent and more targeted with healthy choices while having fun 10% of the time. For example, if you eat 3 meals and 2 snacks daily, seven days a week, that would total 35 meals and snacks. So having fun about 10% of the time would mean that you might make a more fun choice for about 3-4 of those meals or snacks. Just keep in mind portion sizes. A “fun” snack might be having 1-2 fun-size candy bars but not the entire package.

In a quest to stay on track, many people remove temptation from their house by bringing that excess Halloween candy to work. Another suggestion is to send it to Boatsie’s Boxes – a non-profit, charitable organization dedicated to supporting our troops. Items, such as candy, can be sent to the address listed in the following link:

http://www.boatsie.com/contactdonationinformation.html

Not overrun by Halloween candy? Here is the link to the list of other items needed.

With Halloween this month, I have “pumpkin on the brain” syndrome as jack-o-lanterns are decorating the lawns of many houses in the neighborhood. Since cans of pumpkin are now on sale in the grocery store, I couldn’t help but stock up. Now I’m adding pumpkin to everything – smoothies, pancakes, and soups. I really like pumpkin because it packs a great nutritional punch of being high in potassium, Vitamin A, and beta-carotene while being low incredibly low in calories. One cup of canned, unsweetened pumpkin has only about 83 calories and over 500 milligrams of potassium. What’s so great about potassium? While we all think about needing potassium to prevent muscle cramps, a number of studies link a high potassium diet with a decrease in blood pressure. Pumpkin is also a food superstar when it comes to eye health with its high level of vision protecting nutrients of lutein and zeaxanthin along with Vitamin A.

Here are some quick and easy recipes to use canned pumpkin. Just make sure you buy the plain, canned pumpkin rather than the canned pumpkin pie mix with added sugar.

Pumpkin Pie Smoothie

3/4-1 cup low fat vanilla soy milk, almond milk or other low fat milk

1/2 cup canned pumpkin

1 tsp pumpkin pie spice

Drizzle of honey or non-calorie sweetener of your choice

6-8 ice cubes

Optional ingredients:

-      1 scoop vanilla protein powder

-      1 tablespoon almond butter

 For additional drama, top with a spray of light whipped cream.

 Nutritional Info: Calories will from about 150 for the original recipe up to around 350 if adding in all the optional ingredients

Spiced Pumpkin Mousse

Serves 10

Don’t be afraid of the tofu in this dish. Tofu is a great way to add protein and creaminess to a dish without all the saturated fat and cholesterol. Just remember to get the silken style of tofu for this recipe.

 Ingredients

 Two 15-oz cans 100% pure pumpkin puree (not pumpkin pie filling)

One 1-lb pkg silken tofu, drained well

1/2 cup pure maple syrup

1 1/2 tsp ground cinnamon

3/4 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp ground cloves

1/4 tsp sea salt

1/2 cup nonfat plain or vanilla Greek-style yogurt or light whipped cream

1 oz dark chocolate, cut into thin shards (about 1/4 cup)

 Instructions

 1. In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves, and salt. Process until combined, about 30 seconds more.

2. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.

3. Drain any water that has accumulated from the mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse leftover.) Keep refrigerated until ready to serve.

4. Top with a dollop of yogurt or whipped cream and 1 tsp of chocolate just before serving.

 Nutrition Info for 1/2 cup mousse, 2 tsp yogurt, 1 tsp chocolate: Calories 130, Fat 3.5g, Carbs 22g, Fiber 4g, Protein 4g

Some researchers believe that people who do not have celiac disease still may have gluten intolerance, leading to a wide range of symptoms from bloating to rashes. This gluten sensitivity may affect as much as 15%–30% of the population. It is commonly believed that many people with celiac disease go undiagnosed for years or are erroneously diagnosed with irritable bowel syndrome or anxiety.  

My friend recently started on a gluten-free diet. What does that mean?

More than likely, your friend was recently diagnosed with celiac disease or gluten intolerance.  Celiac disease is a genetic autoimmune condition that causes intestinal damage when gluten (the protein found in wheat, barley, and rye) is eaten. Because it is an autoimmune condition, it is different from a food allergy.

Untreated, celiac disease can lead to many short-term and long-term medical problems. Currently, the only treatment is to follow a strict, gluten-free diet for life. Current thinking is that 1 in 133 people may have this condition. Risk is higher when other family members are diagnosed.

Some people may follow a gluten-free diet for other reasons. Gluten intolerance may exist with other diseases, such as irritable bowel syndrome and fibromyalgia. Gluten intolerance is a less well-understood condition, and no real tests exist to determine if someone is intolerant.

What do people on gluten-free diets eat? 

People on gluten-free diets eat many of the same foods you do. Naturally gluten-free foods include meat, poultry, fish, fruits, vegetables, dairy products, and whole grains (brown rice, quinoa, and more). 

Many new gluten-free foods that are not naturally gluten free are now available. These are foods that are made safe, such as gluten-free brownies, cakes, and pretzels. Instead of focusing on what people cannot have on a gluten-free diet, it is more encouraging to focus on what they can eat.

I think I might have gluten intolerance. Should I go ahead and try the diet and see if I feel better?

If you eventually would like to have the test to diagnose celiac disease or if you strongly suspect that you have it, then you may want to have the test for celiac disease first. Starting the gluten-free diet before testing actually can alter your test results. If you already have started the gluten-free diet and/or are not interested in celiac testing, then it is OK to continue and see if your symptoms improve. Keep in mind that it can take several days or weeks to feel better on a gluten-free diet. 

The good news is that many people who follow a gluten-free diet by choice, rather than by necessity, consequently eat fewer processed foods, as well as more fruits and vegetables. This is a good idea regardless of whether or not you have celiac disease. In addition, manufacturers are rushing to catch up with a growing desire for these foods. This is excellent for sufferers of celiac disease, who must eat gluten-free foods or risk serious illness. In 2003, only 135 gluten-free products were introduced to the market, while 832 new products debuted in 2008.  

Luckily, people with celiac disease are able to deduct some of the cost of food on their taxes, but this is often not enough for the average person who must follow the gluten-free diet or risk serious adverse health effects. People with celiac disease are at a higher risk for vitamin and mineral deficiency, and often take supplements to make up for the nutrients lost from foods when gluten is removed.

Perhaps the biggest problem with the widespread use of an unnecessary gluten-free diet is the real possibility that it takes attention and understanding away from people who have celiac disease and must eat this way or suffer serious and often irreversible health consequences. In general, it is unnecessary to follow a gluten-free diet unless you have are diagnosed with either celiac disease or gluten intolerance.

For instance, replacing wheat flour with potato starch will not lead to weight loss, but replacing white bread with quinoa or another high-fiber grain may. In other words, replacing gluten-containing processed foods with gluten-free processed foods is not likely to result in weight loss. On the other hand, replacing any processed foods with whole foods is likely to encourage weight loss.

Source: RD411

For my omelet, I chop up all kinds of veggies that I have in my refrigerator such as broccoli, mushrooms, asparagus, onions, peppers, and spinach. 

Next I put a combination of whole eggs and egg whites in a bowl and whip them with a fork to give them some volume.  I typically use either 1-2 whole eggs and 3-5 additional egg whites so I have enough eggs to cover the veggies in my pan when I cook them.   Whole eggs still get a bad rap because they are high in cholesterol, but studies show that it’s saturated fat – not cholesterol in food – that tends to raise our cholesterol levels.  Even if you’re concerned about cholesterol levels, the American Heart Association recommendation is to limit dietary cholesterol to <300 mg/d. The average egg yolk contains on average 213 mg of cholesterol.  Since the cholesterol is in the yolk, have your whole egg and supplement with egg whites which are pure protein.  A large egg is about 70 calories while an egg white is around 15-17 calories.

Now that my prep is done, I take a generous tablespoon or more of sun-dried tomatoes packed in olive oil and add it to my non-stick skillet.  I then add my veggies and cook them until softened.  The sun-dried tomatoes in olive oil infuse a wonderful flavor to the rest of the veggies.

Next I pour my eggs over the veggies and let them cook.  I will also cover my skillet with a lid to help keep the heat in.

I like to add a sprinkle of feta cheese since it makes the omelet taste rich and creamy, but you can use any kind of cheese you prefer.

When the eggs are set, I fold the eggs in half to finish my omelet.

Depending on what you use, this entire omelet is only about 320-400 calories but provides a huge portion.  I served this with a side of buttnernut squash that I roasted in the oven at 350 degrees for about 1/2 hour.

Here’s the end result:

Here’s a great recipe for a quinoa salad I made over the weekend.  While everyone thinks of quinoa as a grain, it’s actually a seed.  Quinoa is one of the few plant proteins that is a complete protein, which means that it contains all the essential amino acids that our bodies cannot produce on their own.  Quinoa is also gluten-free so it’s a great choice for those with Celiac disease or gluten-intolerance.

Quinoa, Mango and Black Bean Salad

2 servings, about 2 cups each 

Ingredients

1/2 cup quinoa, uncooked
1 cup water – Please note: I recommend checking the quinoa to liquid ratio on the back of the quinoa  package you’re using and following the guidelines specific to that brand
1/4 cup orange juice
1/4 cup chopped fresh cilantro
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon minced fresh ginger
1/8 teaspoon salt
Pinch of cayenne pepper
1 small mango, diced or use ½ cup – 1 cup of peeled and diced fresh mango (found in the produce section at Trader Joe’s or Whole Foods)
1 small red bell pepper, diced
1 cup canned black beans, rinsed and drained
2 scallions, thinly sliced

Preparation

1. Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.  The quinoa should look translucent or clear.

2. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.

3. When the quinoa is finished cooking, add to the mango mixture and toss to combine.

Nutrition Per serving : 422 Calories; 9 g Fat; 74 g Carbohydrates; 19 g Fiber; 15 g Protein

Tips & Notes

•Make Ahead Tip: This salad can be made up to 2 days in advance (cover and refrigerate). Serve chilled.

•Note: Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin – quinoa’s natural, bitter protective covering.

Source:  http://www.eatingwell.com/