Published article SF Gate: How to Develop a Healthy Mindset About Eating

It is late in the afternoon, about two to three hours after lunch and your stomach starts to rumble. You are in starvation mode....(more)

Article: Wheat Versus Mutligrain

Hello everyone!!! Check out my article on Wheat Versus Multigrain!!


http://healthyeating.sfgate.com/wheat-versus-multigrain-7688.html

Importance of Fatty Acids

FATTY ACIDS: GOOD OR BAD? 

What are fatty acids? Here we are basically talking about fats! We have monounsaturated, saturated,trans-fatty acids, omega 3 fatty acid, and omega 6 fatty acids found in foods. So what is healthy for you? Monounsaturated and polyunsaturated fats(omega 3 and omega 6) are considered healthy and trans-saturated fats are unhealthy. Trans fats are included in pastries, cakes, donuts, packaged desserts, and all things that we consider yummy!  They may be yummy tasting, but they do not provide any positive effects on health.

 In our diet we must concentrate on incorporating good fats as some fatty acids are essential meaning they can only come from the diet. I am sure most of you have heard of omega 3's and omega 6 fatty acids. Maintaining the balance of these two fatty acids is key to being healthy. However, in order to get these into the diet we must consume foods that are rich in them as our body can produce the essential fatty acid precursors for the important omega 3 and omega 6 fatty acids. 

In the population today we have a high intake of Linoleic acid (LA) which comes from vegetable oils and we have a low intake of fish which is rich in omega 3 fatty acids. Omega 3 fatty acids are essential as they decrease inflammation, reduce risk of Alzheimers, heart disease, and obesity. We must increase our intake of Alpha-linoleic acid which are rich in fish and flaxseed oils to increase our omega 3's.   High intake of some omega 6 fatty acids can have the opposite effect of healthy omega 3's by increasing inflammation. High intake of omega 6 fatty acid increases levels of arachandonic acid which can increase inflammation since it is a precursor to the inflammatory pathway.  So in order to avoid detrimental effects to the body we should balance the two important fatty acids.  The ratio should be omega 3 to omega 6: 2/1 or 4/1.

So here is where you can find these healthy fatty acids:

Omega 3's: 

Fish like Salmon, Halibut, and Tuna

Sardines

Fish oils

Flax seeds

Walnuts

Omega 6's

Vegetable oils: sunflower, soybean, corn, sesame, cottonseed, grapeseed and walnut

Nuts : walnuts, brazils, almonds and cashews 

Seeds: sunflower, pine nuts, hemp

How do you add these into your diet?? Always consult with your doctor before beginning any diet regimen. You can slowly introduce these foods in your diet and you can also take a fish oil supplement to increase omega 3's. Flax seeds are great to sprinkle on cereal or yogurt. Walnuts can be a great addition to salads!

Add these healthy foods to get those omega 3's up and I guarantee your body will thank you!

Autism and Nutrition

Recently I wrote a post on Autism and Nutrition for a dietitian's website.
Follow the bottom link and learn how Nutrition can effect autism.

http://eatsmartelpaso.typepad.com/blog/2012/06/dietary-intervention-to-decrease-the-symptoms-of-autistm-is-it-helpful.html

Kid's portion sizes and food choices at restraunts

I am astounded at the portion sized given at restaurants for kids! I recently visited Cheesecake Factory with my family. I ordered Alfredo pasta (i know not such a healthy choice) for both of my kids. When it came I was shocked! It looked like a portion size for an adult! My sisters had ordered the lunch portion pasta and the bowl was the same size! Here is a picture of the kids portion of pasta and the kids menu!

  I wish there were better choices for kids at restaurants. This restaurant in particular is known for its over sized portions. Well if the over sized portions do not stop we will a lot of over sized people! They do make up for by offering a "skinnylicious" menu, but who would want to even open that menu after seeing how delicious the "real" entrees are. Why don't they just modify the real entrees. Or maybe make them smaller???? Just a thought!

Dieting: In the summer!

Your kids are home now from school and all they want to do is eat all day.  Problem is so do you!!!!  How can we stop any weight gain during the summer? Eat sensibly!!!!
Here a couple steps you can incorporate for yourself and your kids:

• Try to keep sweets for special occasions or weekends only. 
• Soda is very tempting during summertime: but avoid as much as you can. You do not need the extra sugar. Also, the caffeine from soda will make you feel dehydrated.
• You have to compromise at your meals: If you are going to have a burger opt for a salad instead of fries.
• Stay hydrated with water and not juice! (juice is not worth the extra calories)
• Keep junk food out of the house. 
• Try to keep your cheats for vacation or when you go out to eat
• Try to burn some extra calories on vacation by doing something fun. (doesn't necessarily have to be in a gym)
• Take the kids out to play so they are not stuck at home all day. 

It is very important to stay active and make your kids stay active during the summer. We do not want any future couch potatoes!!!

Asics: Great Running Shoes

Ever since I started working out I have always incorporated running into my routine. Whether it be 10 minutes or 30 minutes I always add a run into my cardiovascular routine. I feel running helps me feel more energized throughout the day and not to mention burn a ton of calories!!!
The shoes that I have been using for almost 5-7 years now is the Asics brand. I love this shoe. I used to use new balance, but they did not give me as much support and I used to get blisters on my ankles. Asics, knock on wood, as provided me support throughout my running and other workout routines.

These are the Asics brands I have used:
Asics Gel Nimbus 14











Asics Gel Nimbus 12

Asics Gel Keyano 18

If you are a runner definitely try these shoes out! The Gel Keyano 18 is the new one and it is expensive, but it is worth it. Depending how much you run the shoes will actually last 6-9 months. I would recommend getting an insert that matches your cushioning needs. It helps the shoe fit better and actually last longer. When you get an insert sometimes you can just replace the insert and the shoe itself will last you another 3-6 months.