Cool Off Your Spring with These Delicious Smoothie Recipes!

May 02, 2013

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Nutrition Blog

Simple Cold Blueberry Oatmeal Breakfast

Makes 3 servings

2 1/2 cups rolled oats

1 cup fat free plain Greek yogurt

2 tbsp chia seeds

2 cups blueberries (fresh or frozen)

2 cups unsweetened almond milk

4 scoops vanilla Whey To Go protein powder (optional, available at whole foods)

Directions

1. Combine all the ingredients in a large mixing bowl.

2. Mix thoroughly until protein powder has dissolved

3. Portion, equally, into 3 mason jars

4. Cover mason jars and place in the refrigerator. It is best to let them sit for 60 minutes before eating so that the oats can soak up the liquid, overnight is better

Strawberry Avocado Smoothie

¼ Cup fat free milk
¾ Cup Greek yogurt
1 Whole banana
1 ½ Cup frozen strawberries
¼ avocado
¼ tsp Vanilla extract

Directions
Pour the milk onto the blades of the blender, followed by the yogurt. If you want a thinner consistency, add more milk. Add the peeled banana and avocado, and then blend the mixture. When the mix is completely blended, add the frozen strawberries and blend until smooth. 

Peanut Butter and Banana Smoothie

Ingredients
3/4 Cup Greek yogurt
2 Tbsp All Natural Peanut Butter
1 Banana
1/8 Cup milk
3/4 Cup ice

Directions
Add the milk, yogurt, and banana; blend. Add the peanut butter (smooth or crunchy) and blend again. Lastly, blend in desired amount of ice; the more ice, the thicker the consistency. 

Broccoli Blueberry Smoothie

Ingredients:

1 cup of frozen blueberries

1/2 cup of steamed broccoli

1/2 cup of unsweetened cranberry juice

1/2 cup of plain non fat Greek yogurt

Directions

Blend and combine to make 1 smoothie. Add strawberries or blackberries for an additional burst of nutrition.

Sweet Veggie Smoothie

Ingredients:

½ cup apple juice

1 cup of sliced apple

1/4 cup unsweetened applesauce

1/2 cup sliced carrots

1/2 cup of cucumber (peeled and sliced)

2 cups of ice

1 dash of nutmeg or cinnamon (optional)

Directions

Blend this vegetable smoothie until smooth. Adding the nutmeg and cinnamon will give it great fragrance.

Berry Berry Good Smoothie

Ingredients:

1/2 raspberries

1/2 cup strawberries

1/2 cup blueberries

1 cup fat free milk

2 cups ice

1 small shredded carrot

Directions

Blend until smooth

An Apple A Day Green Smoothie

Ingredients

1. 3/4 cup yogurt
2. 1/4 fat free milk
3. 1 apple, cored
4. 3″ cucumber (about 1/2 cucumber)
5. 1 cup spinach
6. 1/4 cup cashews
7. 1 tsp vanilla
8. 1/2 tsp cinnamon
9. 1/8 tsp nutmeg, cardamom, allspice (optional)

Directions

Add all the ingredients to a blender

Start on a low speed, slowly increasing to high

Blend until smooth

Spring Clean Your Fitness Routine

May 01, 2013

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Fitness Blog

By: Kathryn Ponius, Personal Trainer

Spring has sprung! Winter is over, flowers and trees are starting to bloom, it is time to do some spring cleaning, and it’s time to do some spring training!

After hibernating this winter, your body may be in need of a make-over in time to get tight and fit for bathing suit weather.

Dust off those running shoes, pump up your bike tires, and get out that water bottle.

While this time of year is exciting, invigorating, and teeming with new life and energy, it is important to remember some tips for training that you may have packed away with your shorts and tank tops.

First of all, be sure to start slow. If it has been a while since you last took a run outside, take some time to stretch. Also, while running on a treadmill does give you the cardio benefits, running outside on different terrains can work your muscles and joints in different ways. Be sure to start at a slower pace than you are running inside and build as your body readjusts.

Protect your skin. People are so excited to be outside in the beautiful weather that they often forget that it may have been a while since their skin had been exposed to so much sun. Before a jog on the trail or a walk in the park, make sure you apply sunscreen to any exposed skin to prevent sun damage and premature aging.

Prepare for all weather. Spring weather is unpredictable. This means check the forecast and dress in layers! Don’t let changes in weather deter you from your training. Be flexible and willing to improvise to keep on track.

Be aware of spring allergies. Lots of people are affected by the change in allergens between the dead winter months and the blossoming spring months. If you are susceptible to these allergens be sure to check pollen forecasts and talk to your doctor before starting any outside fitness programs.

Most importantly, have fun. Spring is a great time to be physically active and enjoy the outdoors! Plan a hike with your friends, bike ride to a river bank for a picnic, keep moving and enjoy!

If you would like some help creating a personal fitness program, the trainers at Rittenhouse Women’s Wellness Center are a phone call away! Make your appointment today!

Spring is Here. Get Ready to Exercise!

May 01, 2013

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Internal Medicine Blog

By Dr. Monica Duvall

Now that the weather has (finally!) started to improve, many of us are focused on getting outside for some fresh air and fitness. But what's the best way to do this safely, with the maximum benefits to our health? Variety and moderation are the keys.

Exercise is any physical activity designed to improve/maintain some aspect of physical fitness. The benefits of exercise are numerous--risks for diabetes, high blood pressure, osteoporosis, cardiovascular disease, and stroke are all reduced in those who exercise regularly. Mood is improved, and life expectancy is increased. Although every individual's exercise program should be tailored to her own preferences, abilities, and lifestyle, the health goals are basically the same for all. There are 4 main types of physical activity that help to achieve these goals:

1. Aerobic exercise: increases the blood flow to your heart and conditions the heart muscle. This type of exercise includes running, walking, swimming, etc. You should aim to get 30 minutes of moderate aerobic activity 5 days a week (this may be broken up into 10-minute intervals throughout the day) for maximal benefit.

2. Weight training: strengthens muscles and supports bone strength. This is the type of exercise that prevents osteoporosis and bone fractures. At least one set of twelve repetitions for each major muscle group is recommended, two or three times weekly.

3. Stretching: improves flexibility and balance and reduces the risk of injury. You should stretch each joint and hold for at least 10 seconds. Yoga is a great example of a stretching program.

4. Avoidance of inactivity: refers to a multitude of choices made throughout the day to be active instead of sedentary. A number of studies have shown that reducing the amount of time spent sitting--watching TV, etc,--has active health benefits above and beyond traditional forms of exercise. So get up and do the dishes, even if you have a dishwasher. Take the stairs instead of the elevator. Fidget!

Most people can begin an exercise program slowly and safely and work up to a level that is well-tolerated and sustainable. However, anyone with diabetes or cardiovascular risk factors should discuss the need for stress testing prior to initiating a new exercise program. Other health concerns can be discussed with your doctor on a case-by-case basis, to make sure that your regimen does not aggravate existing conditions. Of course, it is always important to stay well-hydrated when exercising, and make sure you are appropriately attired for the type of exercise and the conditions in which you will be exercising. Finally, it is important to be aware of warning signs that could be a sign of a serious problem while exercising--such as chest pains, difficulty catching your breath, dizziness, extreme fatigue, or joint pains--stop exercising if you have these symptoms, and seek medical attention.   By being smart and sensible, and creating a well-rounded exercise program, you can improve your overall level of fitness and wellness.

Good luck!

Top 5 Nutrition Documentaries

April 09, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

In this age of search engines one can easily find hundreds of thousands of articles, forums and blogs about nutrition. However, making use of a limitless source of information isn’t as easy as it sounds. With so much misinformation out there, how do you know what you can trust? Where can you start?

A great way to find your starting point is by watching credible documentaries. Over the last decade there has been a barrage of documentaries that place the spotlight on various aspects of our food industry.

Have you ever thought about where the meat in your cheeseburger comes from? How about the tomato in your salad? Do you question the long term affects of consuming too much added sugar? If you find yourself wondering the answers to these questions then I highly encourage you to view these influential documentaries. Each documentary unveils eye opening footage, provides one-one interviews with multiple health professionals and undoubtedly motivates viewers to make healthier choices in their lives.

1. Forks Over Knives: The feature film’ Forks Over Knives’ examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.”

2.  Food Inc.: This documentary takes a look inside corporate America’s food industry.

3.  Hungry for Change: ‘Hungry For Change’ exposes shocking secrets the diet, weight loss and food industry don’t want you to know about. Deceptive strategies designed to keep you craving more and more.

4. Fat, Sick and Nearly Dead:.100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. ‘ Fat, Sick and Nearly Dead’ is a documentary that follows the 60-day journey of Joe Cross across the United States as he follows a juice fast to regain his health under the care of Dr. Joel Fuhrman, Nutrition Research Foundation's Director of Research.

5. Food Matters: ‘Food Matters' features is a hard, fast paced look at our Nation’s current state of health. ‘Food Matters’ seeks to uncover the business of disease and at the same time explores the safe, cheap and effective use of nutrition and supplementation for preventing and often reversing the underlying causative aspects of the illness.

Adding Yoga to Your Workout

March 27, 2013

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Fitness Blog

By: Andrea McCloskey, Personal Trainer

In today’s stress filled world, everyone could benefit from mind clearing, muscle stretching and body strengthening Yoga. Research shows Yoga can help to maintain or control many medical anxieties including arthritis, asthma, back pain, high blood pressure, diabetes, heart disease, carpal tunnel syndrome, chronic fatigue, depression & anxiety disorders, epilepsy, chronic headaches, multiple sclerosis, stress, as well as many other conditions and diseases.

Yoga:

*Improves muscle tone, flexibility, strength and stamina

*Reduces stress and tension

*Boosts self esteem

*Improves concentration and creativity

*Lowers body mass index and targets fat

*Improves circulation

*Stimulates the immune system

*Creates a sense of calm and total wellbeing

Yoga helps those practicing get in touch with their ‘true self.’ Between work, home and general life stressers, it is easy to lose track of oneself. We women are not only their jobs, daily demands, the car we drive, the house that we live in, the emotions that we feel, the sole provider paying the bills, or the ‘crazy stressed out lady’. We are so much more than those things. When you feel stress, think of all of the ways it affects your body. Your heart rate increases, your blood pressure goes up, you may start to sweat. You cannot concentrate on anything other than what is stressing you out. You may forget things-- creating more stress, snap at people—making you feel regretful, tired and agitated.

None of this is good for your body. As difficult as it may be in the beginning to clear your, forget your stressors, and just concentrate on your breathing, calming yourself and getting a breath of good, clean oxygen into your body will make you feel like a new Woman! You will find yourself dealing with stress better and it not affecting you the same way. You will realize that it is not you, but the environment putting stress on you, that has become the issue.

So, through a continuous practice, dealing with people and things from a clear perspective, you can transform not only yourself, but those around you. People will notice the change, you will feel better. You may even halt those furrows and frown lines from slowly imprinting on your face.

So, find a good Yoga instructor, put on your comfy, stretchy clothes, and leave your stresses behind.

Namaste

Spring Clean Your Diet!

March 27, 2013

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Nutrition Blog

By: Christina Ushler, Registered Dietitian 

Spring is officially here and it is a good time to reflect on your health goals and progress made for the year so far. It is time to look forward to warmed weather and longer days. It is also a good time to clean up your life, both physically and mentally. Spring cleaning is not just for your home anymore - it’s just as important for us to clean up other parts of our lives, especially our diets!

Greens are associated with spring - a time to renew and refresh vital energy. They aid in purifying the blood, strengthening the immune system, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free. They also are important for improvements in liver, gall bladder, and kidney function.

Some foods in season for the spring are listed below. Eating seasonal food does not have to be boring or bland. It also does not have to be complicated with long hours of prep-work. Start small and try to cook 1 new recipe per week. Experiment and crowd the diet with spring foods, and notice how your body feels. Soon you will begin to wonder how you ever lived without them! Right now is a perfect time for cleansing and detoxing from the long and cold winter months.

Vegetables in season include:

• artichokes
• asparagus
• peas (garden, snap, and snow)
• rhubarb
• sprouts
• turnips

Greens in season include:

• collards
• kale
• mustard greens
• swiss chard

Fruits in season include:

• apricots
• berries
• blood oranges
• grapefruit
• kiwi
• lemon
• pomegranates
• strawberries

Recipe of the month:

Kale Salad with Spicy Peanut Dressing

Ingredients:

1/2 head of kale, chopped into bite-size pieces
2 Tbsps mint, finely chopped
2 Tbsps peanuts, roughly chopped
1-2 scallions (green parts only), thinly sliced
1 Tbsp all-natural, organic peanut butter
2 Tbps tamari
2 Tbsps mirin
juice of 1 lime
dash of cayenne

Directions:

Add the kale, mint, peanuts and scallions to a salad bowl. Massage the mixture a bit with your hands just to soften the kale. In a blender or food processor, combine the peanut butter, tamari, mirin, lime juice and cayenne.  Pour the dressing over the salad and combine so all of the greens are saturated. Refrigerate and allow it to marinate in the dressing for up to 30 minutes before serving.

© Integrative Nutrition

Mindful Eating Practices

March 21, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Do you find yourself at times overeating until your plate is cleared and your stomach is stuffed? Many of the habits that drive overeating are unconscious behaviors that people have repeated for years. The process of mindful eating allows a person to wake up and be aware of what they’re doing.  By following the principles of mindful eating, you can help yourself improve your current eating behaviors, induce weight control, prevent chronic disease and foster a healthful relationship with food.

Our dietitian, Theresa Shank, likes to use the Mindful Eating Cycle as a guidance tool to help her patients become conscious of their eating patterns that are causing them to overeat. Next time you sit down to eat a meal, ask yourself the following questions…..

• “Why do I eat?” may include an exploration of triggers such as physical hunger, challenging situations, or visual cues, which often spring from stress, fatigue, or boredom.

• “When do I want to eat?” The answer may depend on the clock, physical hunger cues, or emotions.

• “What do I eat?” examines the factors people consider when choosing food, such as convenience, taste, comfort, and nutrition.

• “How do I eat?” Is eating rushed, mindful, distracted, or secretive? In our technological, on-the-go society, exploring the process of eating can be eye-opening.

• “How much do I eat?” Quantity may be decided by physical fullness cues, package size, or habit.

• “Where does the energy go?” Eating may be invigorating, cause sluggishness, or lead to guilt and shame. How is the energy used during work or play?

Health and Pregnancy

March 20, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Pregnant women or women thinking of becoming pregnant should eat a variety of foods, such as whole grains, fruits and vegetables, lean protein and low-fat dairy. Also, eat healthy fats such as olive, canola or soybean oil, nuts and nut butters and avocados. Below are the key nutrients to pay attention to:

Folic acid reduces the risk of birth defects affecting the spinal cord. Women of childbearing age who may become pregnant should consume 400 micrograms per day, and women who are pregnant should increase their intake to 600 micrograms per day. Many breads, cereals and grain products are fortified with folic acid; fruits and vegetables are also good sources of folate.

Iron is needed to make sure pregnant women are not at risk for anemia. Before pregnancy woman need 18mg of iron a day. During pregnancy women need at least 27 milligrams of iron each day.  High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods

Calcium During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices.

Omega-3s are important for your baby's brain and eye development and function. These monounsaturated fats also improve blood cholesterol levels and may help with keeping blood sugar levels in check. Eat 8 to 12 ounces of a variety of seafood per week while you're pregnant, including those high in omega-3s and low in mercury like salmon and shrimp. Omega 3 fats are also found in nuts, olive and canola oils and avocados.

Seafood to Eat and to Avoid (During Pregnancy)

Other Recommendations include limiting your intake of caffeine so that once you are pregnant it is easier to wean yourself down. Because caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. I recommend a moderate intake of caffeine to 150-300 mg per day. This recommendation can be followed loosely until pregnancy.

The Mediterranean Way of Eating

March 18, 2013

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Nutrition Blog

By: Theresa, Shank, Registered Dietitian

Portrait of a Healthful Diet
The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. The most important things in the diet seem to be the relatively high amount of minimally processed foods, such as fruits, vegetables, nuts, and whole grains; the use of dairy and fish; and the high amount of healthful fats from vegetable oils. And there are benefits from what the dietary pattern does not include such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar-sweetened beverages.

Here are several features of the Mediterranean diet that have been identified:

• Grains, vegetables, and fruits are eaten at most meals. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains is consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly.

• Olives/olive oil is the principal fat. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables.

• Nuts, beans, legumes, and seeds are essential foods. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes.

• Herbs and spices are used liberally. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health-promoting antioxidants in the diet.

• Cheese and yogurt are eaten often. In low to moderate amounts, cheese and yogurt may be important for bone and heart health.

• Fish and shellfish are important protein sources. Omega-3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently.

• Eggs are included regularly. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes.

• Meats are eaten in small portions. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats.

• Sweets are consumed in small amounts. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently.

• Wine is consumed often but in moderation. Up to one 5-oz glass of wine per day for women and up to two 5-oz glasses for men is considered moderate.

• Water is the primary beverage. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well-being, and energy levels.

• Portion size is under control. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions.

• Moderation is key. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation.

• Daily physical activity is important. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily.

• Meals are enjoyed in the company of others. Food, drinks, and meals are enjoyed and savored among family and friends.

A Mediterranean Shopping List
Suggest clients take this shopping list with them the next time they go to the supermarket. The list includes minimally processed foods that can easily promote a Mediterranean diet pattern.

• Fish and shellfish: Clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna

• Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

• Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

• Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas, and pasta

• Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

• Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme

• Dairy products: low-fat milk, low-fat yogurt, reduced-fat cheese

• Oils: canola, extra-virgin olive, grape seed, and sesame

What is Core Strength Training and Why Is It Important?

February 25, 2013

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Fitness Blog

By: Andrea McCloskey, Personal Trainer

For the past few years, everyone has been talking about Core Strength Training. But, what is it and why is it important? You might have logged thousands of crunches in your exercise history, and not gotten the results that you desired. You may have gotten results, but, when you engage the whole core, the results are so much better than a six pack. So, let’s start by understanding the core.

The Core is the center of the body, the area from which power is generated for movement. It includes the abdominal muscles, the obliques (muscle on the side), the muscles of the lower back and the muscles that stabilize the pelvis. Your core muscles are like a girdle wrapped around your body, constantly supporting you and protecting your organs and back. Strengthening the Core will enable you to perform daily tasks more efficiently, improve your balance, make your back stronger, and make you look thinner. If you are an athlete, it will help increase your performance and reduce the risk of injury. Every time you move, you are using your core. The best routine gets more than one muscle working. A Plank is an exercise that engages many muscles working together. Exercises include those that are continuous, or held for a specified time, require balance and stability engage the abdomen and lower back and the muscles of the trunk. When working to specifically strengthen and tighten the muscles of the core, exercises should be performed slowly and with concentrated effort. Pilates and Yoga are excellent ways to strengthen the core because they require concentration, slow focused breathing and the engagement of the core muscles to perform poses. But, whatever you chose, make sure that your exercise program includes core strengthening!