Cheryl Forberg RD

Biggest Loser Nutritionist Shares Top Foods to Slow Your Aging Clock

I hope you enjoyed the Biggest Loser Season 8 premiere as much as I did.  We have an incredible group of contestants again this season and I am sure you will really enjoy the upcoming weeks of the show.     I receive many emails each week and I will be answering some of your most pressing food and nutrition questions in my weekly blog.

One of the things I most enjoyed about this week's episode was the segment with Dr. Rob Huizenga, the show's medical doctor.  A former NFL physician, Doc H knows how the body works inside and out.  Before they receive clearance to participate in the show, all contestants receive a very comprehensive medical exam from Dr. Huizenga. In tonight's episode  Dr. H collaborated with top researchers from around the country to perform a variety of different exams on the contestants including body composition and cardiac function.

One of the researchers was  Dr. Eric Ravussin, chief, division of health and performance enhancement at the Pennington Biomedical Research Center in Baton Rouge, Louisiana. Dr Ravussin is an expert in obesity, diabetes and metabolism.  Dr. Ravussin measured the metabolic rates of the contestants which helps us determine their calorie budgets. .

Dr Huizenga discussed the findings of the medical exams with the individual contestants.  Their results in hand, he identified their "calculated biological age" vs their real ages.  As an example, he told Shay that her body is subjected to so many weigh-related stressors it has increased her calculated biological age to 45 (instead of her actual age of 29).

Though genetics plays a big part in determining the rate at which we age, environmental factors play an even bigger role.  Environmental factors include whether or not we're exposed to toxins in the air or second hand smoke.  But enironmental factors include lifestyle choices too. These are decisions that we choose to make -- or not.  This includes whether or not we smoke or exercise.  But one of the most powerful choices we make everyday  is what and how much we eat!!  These choices can literally affect the rate at which we age.

I interviewed Dr. Ravussin in my book Positively Ageless because of the extensive studies that he has done involving metabolism and the affect that our food choices have not only on our weight, but on our metabolism, our blood sugar, and subsequently on the rate at which we age.  Essentially, this means that the quality of our calories is as important as the quantity.  Our food choices should be loaded with the most nutrition bang per calorie buck. The foods that Jillian and Bob select for the Ranch kitchen are nutrient-dense foods.  That means that every calorie is packed with nutrition.

These are the same foods that I've written about in Positively Ageless.  Highly processed foods and white stuff on the other hand (white flour, white rice, white sugar, white pasta) are loaded with calories, but not nutrition.  That's why there's absolutely no white stuff in the Ranch kitchen.

Following is a list of the most antioxidant-rich, nutrient-dense Positively Ageless food groups that can help slow your clock, whether or not you're trying to lose weight.

                                                                 

1. Antiaging Fruits
Although whole fruits are, in general, excellent sources of antiaging nutrients , pomegranates, blueberries, plums and purple grapes stand out from the pack. Pomegranates contain the most concentrated source of antioxidants from fruit.  Plums (and prunes) contain boron, a mineral thought to play a key role in the prevention of osteoporosis. Along with purple grapes, plums also contain phenolic compounds. These rich reserves of antioxidants are thought to reduce the incidence of heart disease by slowing the oxidation process and lowering LDL (bad) cholesterol.
  Blueberries contain compounds that not only prevent loss of age-related impairments of memory and motor coordination, but they may actually help reverse  the process. Berries contain anthocyanin, an antioxidant with triple the power of vitamin C. This phytochemical is known to block cancer-causing cell damage and the effects of many age-related diseases. Fresh or dried, plums, grapes and berries are available year-round and offer a delicious way to protect the body against free radicals, cancers and heart disease.

2. Antiaging Vegetables
Tomatoes, squash, spinach and other leafy greens are excellent sources of fat-soluble antioxidants , meaning they are stored by the body. The carotenoid veggies (identified by their typical orange-yellow color) are perhaps best-known for their ability to be converted to vitamin A, a powerful antiaging ally.  Essential for healthy vision, vitamin A plays many roles in maintaining youthful body tissue. Its powerful antioxidant effect boosts immune system function, provides protection from sunburn, and inhibits the development of certain types of cancers. Vitamin A is also involved in the formation and maintenance of healthy skin and hair.

3. Whole Grains
Whole grains are a powerhouse of antiaging nutrients. They contain many of the same antioxidants found in both fruits and vegetables.  From stone-ground cornmeal to bulgur wheat and brown rice, whole grains are diverse in form and flavor and rich in protein, complex carbohydrates and fiber.

4. Salmon, Flax and Omega 3s
Omega 3s are essential fatty acids. Because our body doesn't produce them, it's essential that we include them in our diet.  In addition to helping our mood and brain function, omega 3s are vital for healthy skin, hair, and healthy heart. Though cold-water fish, such as salmon, mackerel and herring, are excellent sources, omega 3s are also found in seaweed, watercress, flaxseed, walnuts and almonds.

5. Legumes
The least expensive group of antiaging foods has priceless antiaging benefits. Hundreds of beans, peas, peanuts and lentils belong to the legume family. An excellent source of fiber, legumes are also rich in folic acid, calcium, iron, potassium, zinc and antioxidants. In addition, their high protein and complex carbohydrate profile provides steady energy that lasts for hours.
One of the bean families' prized claims is its incomparable amount of soluble fiber. A daily serving of cooked beans may lower blood cholesterol by as much as 18%, thus decreasing the risk of heart disease. Most legumes contain protease inhibitors. Another legume, peanuts contain resveratrol, an antioxidant that fights heart disease by decreasing the oxidation of LDL (“bad”) cholesterol and preventing blood clotting. Peanuts also contain phytosterols, which play a protective role in fighting cancer.  

 6.  Nuts and Seeds
 Nuts and seeds are a welcome addition to an antiaging diet.  It's true that most of their calories are from fat, so we need to indulge wisely.  But, in conjunction with a diet of fresh fruits and vegetables, lean protein and whole grains, nuts and seeds provide protection from heart disease and a potential reduction in blood pressure. They're also rich in protein, and many nuts contain essential fats such as omega 3s.
Like peanuts, avocado and soy foods, many nuts and seeds also contain phytosterols, the "cholesterol clones." Phytosterols not only promote heart health but are also thought to slow cell reproduction in the large intestine, thereby possibly preventing colon cancer. 

                                                        

7. Tea and Cocoa
Both green and black teas are excellent sources of potent polyphenols, strong antioxidants with cardioprotective benefits, including decreased cholesterol absorption, decreased platelet activity and reduced oxidation of LDL cholesterol. Green tea also appears to fight some cancer cells.

Ounce for ounce, natural (nonalkalized) cocoa powder boasts the highest concentration of antioxidants of all. The antioxidants they contain help to reduce  heart disease. They are also responsible for blood vessel dilation, thus promoting blood flow and reducing risk for heart disease. 

8. Olive Oil  
This healthy fat contains most of the top antiaging nutrients. The first press or extra virgin oils have a higher concentration of vitamin E, omega 3s and many antioxidants. Choose extra virgin oil for uncooked dishes, in which the oil’s assertive flavors will complement the finished flavor. The lighter (nonextra virgin) olive oils contain lower concentrations of antiaging nutrients, but they withstand the higher temperatures required for cooking. They also have a milder flavor and can be used in sweet as well as savory baking. Like other good fats found in avocados and nuts and seeds, olive oil is rich in calories so small amounts should be used, especially when trying to lose weight.

9. Spices and Herbs 
A wide range of spices and herbs are staples of the antiaging pantry. Cinnamon contains a compound that makes insulin more sensitive. Turmeric contains a potent antioxidant with anticarcinogenic properties, and oregano has antibiotic benefits. Other antioxidant-rich seasonings include cumin, dill, garlic, ginger, lavender, mint, onions, rosemary and saffron .

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Grocery Shopping Tips from the Biggest Loser Nutritionist

 

Even on a good day, a nutritionist hears complaints about how much more expensive it is to eat healthy.  Incorporating a few of these tips into your weekly routine can really save you some dough-re-mi.

»      Buy in Bulk  Bulk items are usually cheaper.  That’s because there’s no expensive packaging included. Those savings are passed directly on to you. You also have the freedom to choose how much or how little to buy each time. Best buys include whole grains, dried beans and legumes, nuts and seeds, and cereals.  Some health food stores sell spices in bulk as well.

»      Go seasonal  Out-of-season fruits and vegetables are sometimes imported, expensive and often tasteless. Plan menus and choose recipe around what's currently in season. You’ll enjoy better flavor AND lower prices, especially at this time of year.

»      Shop locally  Local grocers carry plenty of regional produce.

Farmer's markets are a great source for healthy bargains too. For the best deals, shop often and look for end-of-the-day specials

»      Grow Your Own   Slash your spending even further by supplementing your produce purchases with homegrown items. If you don’t have space for a garden, you can at least grow your own herbs. Plant your favorites in small pots near the kitchen. Take a snip or two as needed.

»      Make it from scratch. Yes it takes more time, but preparing a dish at home rather than picking up a pre-made version can save up to 50% or more.  It also ensures your dish is healthier because you dictate the amount of oil or salt it contains. And best of all, this guarantees no hidden preservatives.

»      Shop the outer aisles   In most markets you'll find the healthiest ingredients on the perimeter of the store -- fresh fruits and vegetables, lean proteins including fish and chicken, and fat free and low fat dairy products. The inner aisles contain most of the processed foods including soda, candy, chips and snack foods. Aside from the fact that they contain empty calories, they also take a big (and unnecessary) bite from your food budget. 

»      Load up with legumes – beans and legumes offer a myriad of health benefits as diverse as their varieties. Black beans, garbanzos, pintos – they’re all excellent sources of fiber. They’re also rich in folic acid, calcium, iron, potassium, zinc, and antioxidants. The complex carbohydrates they contain provide steady energy that lasts well beyond mealtime. A stellar source of protein, legumes may be the biggest money saver of all as they cost a fraction of the price of most animal proteins. 

 Lentils are my favorite legume.  They've been considered a poor man's provision for over eight thousand years. Some of the world's greatest religions follow a vegetarian diet, and lentils are a great substitute for meat. One-half cup serving of cooked lentils contains 8 grams of dietary fiber, and a whopping 9 grams of protein. Lentils are also one of the richest natural sources of folate. There is also evidence that lentils in the diet may contribute to improved control of blood sugar, cholesterol, and triglycerides due to their high fiber content.

One of the oldest foods known, lentils are used extensively in most parts of the world. They do not require pre-soaking and they cook quickly.Here is one of my all time favorite ways to enjoy them.

Stovetop Barbecued Lentils

Quick and easy, this barbecue favorite is absolutely addictive. A great make-ahead dish for a potluck or a picnic, it's loaded with fiber.

Yield: 2 quarts; 8 (1/2-cup) servings

Ingredients:

1 tablespoon olive oil

1 cup chopped red onion

1 tablespoon minced garlic

2 teaspoons chili powder

1 teaspoon mustard powder

2 cups fat-free chicken or vegetable broth

3/4 cup tomato sauce

3 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

2 tablespoons agave nectar or dark honey

1 1/2 cups brown lentils, rinsed

Salt and pepper to taste

Instructions:

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic.

Add broth, tomato sauce, vinegar, mustard, agave nectar, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional 1/4 cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Recipe from Stop the Clock! Cooking by Cheryl Forberg RD (Avery/Penguin)

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Healthy Valentine Treats from The Biggest Loser Nutritionist

Chocolate is the ultimate taste of love. In addition to its incomparable flavor, chocolate delivers a delicious boost to our health. And what better way to say “I love you” than with a mouth-watering gift that just happens to be healthy too? Here’s how chocolate and a few other star ingredients make for doubly scrumptious treats:

 

Chocolate: In addition to great pleasure, one of our favorite flavors also helps protects us from heart disease and some cancers while boosting our immune system too. This is due to a widely studied plant chemical called flavonoids.

 

Of course pouring sugar and heavy cream into a gooey chocolate batter negates a lot of these healthy benefits. But knowing the right kind and proportions of other ingredients to add makes chocolate shine with luscious flavor plus the added dose of great health.

 

Ounce for ounce, cocoa powder also contains the highest concentration of antioxidants compared to other foods. This vitamin-type substance helps slow the aging process. Be sure to reach for natural or nonalkalized when buying cocoa powder. That’s because the alkali added to Dutch-style powders neutralizes or inactivates many of the antioxidants that make cocoa so healthy in the first place. 

 

Nuts: Here’s a crunchy favorite that’s gotten a bad rap over the years. When cutting back on calories, nuts have often been first to go, as they are a concentrated source of calories. (Gram for gram, fat contains more than twice as many calories as protein or carbohydrate). But in addition to protein, the fats that nuts contain also provide protection from heart disease and a potential reduction in blood pressure.

 

Many nuts, such as walnuts, contain Vitamin E and essential fats like omega-3s. Working in concert, these healthy fats promote decreased levels of harmful cholesterol. Again, a balance is always key, but when choosing fats, pick healthy ones — go nuts!

 

Agave nectar and other sweeteners: It’s easy to make mouth-watering desserts with no limitations on ingredient choice or amount. But for those of us with a mean sweet tooth, it’s a real challenge to find healthy dessert options. Molasses, maple syrup, agave nectar and honey are sweetening options that contain calories on par with those of sugar. What sets them apart is that they also contain micronutrients and B vitamins as well as antioxidants. Darker shades of honey (such as buckwheat) and molasses (such as blackstrap), possess greater antioxidant reserves than their lighter-colored counterparts. 

 

Here are are two irresistible ways to share the ultimate gift of love — the taste of good health

Chocolate Walnut Biscotti

Servings: Makes about 36 cookies.

 

Ingredients

1 1/4 cups lightly toasted *chopped walnuts, divided

1 1/2 cups whole wheat pastry flour

1/2 cup natural cocoa powder

1 teaspoon baking powder

1/4    teaspoon salt

1/2 cup agave nectar or maple syrup

1 large egg

1 1/2  teaspoons pure vanilla extract

Instructions:

Preheat oven to 325 degrees Fahrenheit. Lightly coat a 15 x 10-inch baking sheet with cooking oil spray.

In the bowl of a food processor, combine flour, cocoa, baking powder, salt and 3/4 cup of the nuts. Process until nuts are finely ground and incorporated with the dry ingredients. Transfer to mixing bowl. In small mixing bowl combine syrup, egg and vanilla. Make a well in dry ingredients and pour in syrup mixture.  Stir just until a dough forms. Add remaining chopped nuts and mix until incorporated. Dough will be stiff.

Form into two rolls about 10 inches long and 1 1/2  inches in diameter. Press on rolls with palm of your hand to flatten to a 1-inch thickness. Place biscotti rolls on prepared baking sheet and bake for 10 minutes. Remove to a wire rack to cool for 5 minutes

 

While the biscotti rolls are still warm, slice each of them diagonally with a serrated knife into about 18 (½-inch) slices (for a total of about 36 slices).

 

Place biscotti on a clean 15 x 10-inch baking sheet and return to oven to bake for 20 minutes. Remove from baking sheet; cool completely on wire racks.

 

Note: To toast nuts in the oven, preheat oven to 375 degrees Fahrenheit. Place the nuts on a baking sheet in a single layer and bake for 4 to 6 minutes, or until fragrant. Stir nuts a few times during baking to ensure even browning. To toast on the stovetop, place nuts in small sauté pan over medium heat. Toast nuts, stirring occasionally, until fragrant and very lightly browned, about 2 minutes. Set aside to cool.

 

Nutrient Analysis – per cookie

Calories     60

Fat calories          25

Total Fat g   3

Sat Fat g       0

Chol mg   5

Sodium mg  30

Total Carb g     7  

Fiber g    1

Sugars g    3

Protein g    2

 

Rich Cocoa Sorbet
MAKES ABOUT 1 QUART (8 SERVINGS;  1⁄2 CUP EACH)
In any recipe, the end result is a function of the quality of the ingredients used. This sorbet is a perfect example, as the finished product really depends on the caliber of the cocoa powder you use -- buy the best you can afford.

Ingredients:
1 cup natural cocoa powder
1 3/4 cups water
pinch salt
3 ⁄4 cup agave nectar
1 1⁄2 teaspoons pure vanilla extract

Instructions:
Measure the cocoa into a small saucepan. Slowly whisk in
3⁄4 cup of the water until the cocoa is dissolved and there are no lumps. Whisk in the agave, salt and remaining 1 cup water. Over medium heat, bring the mixture to a boil, stirring frequently. Remove from the heat and stir in the vanilla extract. Chill in the refrigerator until very cold. Freeze in an ice-cream maker according to the manufacturer’s instructions.
Note:
Need a mini treat for your nighttime sweet tooth? Finished sorbet may be frozen in individual 1-ounce portions in flexible ice-cube trays or silicone flexible mini baking pans.

COCOA FACTOID: Cocoa beans contain antioxidants called flavonoids, similar to those found in wine. These compounds help reduce the blood’s ability to clot and this lowers the risk of heart attacks and stroke.

NUTRIENT ANALYSIS PER SERVING
95 calories, 2 g protein, 24 g carbohydrates, 1 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 30 mg omega-3s, 4 g fiber, 18 g sugar, 21 mg sodium

 

Rich Cocoa Sorbet recipe from Positively Ageless:  A 28-Day Plan for a Younger, Slimmer, Sexier You by Cheryl Forberg RD (Rodale 2008)

 

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Skinny Superbowl Sunday

 

Just when you think you’ve got a handle on those New Years resolutions, the big temptation day arrives – Superbowl Sunday. Chicken wings, nachos, chili – the calories can add up quickly. This year, you can still enjoy tasty snacks while watching the game -- without breaking the bank on your calorie budget. My favorite choice for such occasions is a scrumptious spread of dips – creamy,chunky, spicy, tangy – everybody loves ‘em. Hot-cold, spooned or dipped – the possibilities are endless. As a cook, it’s a slam dunk because there’s nothing easier to prepare for impromptu get-togethers. But my favorite part is that they can be made well ahead of time so I can enjoy my parties with my guests.

No, you won’t find me stirring up a zippy sour-cream based French onion dip or melting handfuls of gooey Cheddar over crispy fried chips -- not in my kitchen. I am still a nutritionist afterall. There’s no doubt that high fat ingredients add flavor and texture to just about any thing. But as a chef first, I’ve learned how to make recipes sing without a boatload of fat grams. Instead of focusing on a rich sour cream or cheese base for a dip, I use vegetables or beans as my primary ingredient. An unctuous puree of eggplant or garbanzo beans is the perfect place to start. A spoonful of healthy fat such as olive oil or tahini is all that’s needed to add layers of texture and flavor to just the right melange of spices and seasonings.

 

The other thing I love about dipping is that it’s a great way to kick up your daily vegetable intake. A colorful array of crisp dippers can include crunchy sticks of Bell pepper, fennel, jicama or celery and baby carrots. Asparagus spears work well too but should be blanched first to soften them slightly.

And then you have the “other” dippers known as chips. When I first started cooking, there were no products such as fat free chips on the market. I made my own by cutting corn tortillas or whole grain pita bread into eights by triangles. I gave them a mist of olive oil and baked them slowly til they were crisp and lightly browned. I still do that in a pinch but it’s easy to find baked chips in the market now . They’re much lower in fat and calories than their traditional counterparts. Healthier versions of dippers are every bit as tasty.

Here’s what to look for in packaged versions:
· fat-free: less than 0.5 grams (g) of fat per serving
· low-fat: 3 g or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 3 g of fat per 50 g of the food)
· light: one-third fewer calories or half the fat of the "regular" versio · low-sodium: 140 milligrams (mg) or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 140 mg of sodium per 50 g of the food)
· lightly salted: at least 50 percent less sodium per serving than the "regular" version
· reduced: when describing fat, sodium or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version

Here are two of my favorite dip recipes to share at your Superbowl Soiree:

Baba Ghanouj (Roast Eggplant Puree)*
     The flavor is regal and the texture of this creamy appetizer is truly imperial. It's no wonder since my inspiration for the recipe came from a chef for the Saudi royal family. This addictive Middle Eastern eggplant dip is traditionally served with warm pita bread and an assortment of salads. It's a great make-ahead hors d'oeuvre. It keeps refrigerated for several days.
Yield: 4 cups; Sixteen 1/4 cup servings
2 large eggplants (about 1 1/2 pounds each)
1/3 cup fresh lemon juice
1/2 cup tahini
1 tablespoon ground cumin
1 tablespoon minced garlic
2 teaspoons white wine vinegar
1 cup fat-free Greek-style yogurt or fat-free plain yogurt
1/4 cup finely chopped Italian parsley, without stems
2 teaspoons salt (optional)
Wash and dry the eggplant. Cut off stem end. Pierce skin with a fork to prevent eggplant from bursting during roasting. For stovetop roasting or grilling: Place eggplant directly on grill rack or over gas burner at medium heat. Grill for about 18 minutes, turning frequently to cook evenly. Remove from heat when eggplant has become very soft. Set roasted eggplant aside to cool.
For oven roasting: Position rack in middle of oven and preheat oven to 350 degrees Fahrenheit. Lightly coat a 15 x 10-inch baking sheet with olive oil spray. Place eggplant on prepared baking sheet and bake for about 40 minutes, turning eggplant three or four times to roast evenly. Remove from oven when eggplant becomes soft.
When cool enough to handle, peel and discard eggplant skin. Remove most of the seeds and cut eggplant into chunks.
Combine remaining ingredients except parsley and eggplant in a blender jar or the bowl of a food processor. Puree until smooth. If mixture is too thick, add hot water by tablespoons to achieve the right consistency. Add eggplant chunks and blend until smooth. Adjust seasoning with salt if necessary. Garnish with finely chopped parsley.
Serve with whole grain pita chips.

*With permission from Stop the Clock! Cooking:  Defy Aging – Eat the Foods You Love by Cheryl Forberg RD

Nutrition Facts:
Serving size  :  1/4 cup
Calories 64
Total Fat g  4
Sat Fat 0 g
Chol  0 mg
Sodium 340 mg
Total Carb 10g
Fiber 2 g
Sugars 1 g
Protein 3 g

Here's a healthy spin on an old-fashioned favorite, French Onion Dip. It takes a little time to simmer the onions, but the result is so worth waiting for.  This tastes just like “the real thing” with a fraction of the calories and fat. Be sure to serve with baked chips.

French Onion Dip
Makes about 3 cups or twelve 1/4 cup servings)
 
Ingredients:
2 1/4 pounds yellow onions, peeled
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon onion powder
4 ounces low fat cream cheese, room temperature
1/2 cup plain nonfat Greek-style yogurt
 
Garnish: Italian parsley leaves
 
Instructions:
Cut the onions in half vertically, and then slice them horizontally into 1/8-inch thick half-rounds.
Heat olive oil a large sauté pan or Dutch oven over medium heat. Add the onions and salt.  Stir well and sauté for 2 to 3 minutes.  Continue to simmer stirring regularly for about 20 to 30 minutes, scraping up any browned bits with a wooden spoon. The onions will be light to medium golden (not dark) browned and caramelized. Cool onions completely.
 
Place onions in bowl of a food processor.  Pulse a few times until onion are slightly chopped.  Remove half of the onions and transfer them to a mixing bowl.  Return the remaining onions to the food processor.  Add the onion powder and process until completely pureed.  Add the cream cheese, and yogurt and process just until smooth. Add to the chopped onion mixture . Stir well.   Taste for seasonings. Chill completely.  Transfer to serving bowl. Garnish with Italian parsley leaves.  Serve with your favorite baked chips.
Nutrition Facts:
Serving size  :  1/4 cup
Calories  80
Total Fat g  4
Sat Fat 1.5 g
Chol  5 mg
Sodium 230 mg
Total Carb 10g
Fiber 1 g
Sugars 4 g
Protein 3 g

 

Healthy Resolutions from the Biggest Loser's Nutritionist

                                                    

                                                       

Tired of low energy? Unhappy with your weight?  Each year, "getting in shape" weighs in as the most popular New Year's resolution. A gym membership and a trip to the health food store are a great start to achieving that goal. But really looking and feeling great require a more comprehensive approach.  If you aren't sure where to begin, here are ten Positively Ageless tips to a healthier you, from head to toe.

Get physical. Depending on your overall health, you should have a physical exam every 1 to 5 years from age 30 onward. After 65, you should have an exam annually. The tests your health provider orders will depend on your history. Generally, your work-up will include a blood pressure check, a blood test, and sometimes urinalysis. Ask your doctor which biomarker exams may be beneficial to you. Be sure to record all values in your journal to serve as your baseline. You can track your progress over weeks, months, and years.

Get a face-lift—for your kitchen. The contents of your fridge and cupboards mirror your health. If your shelves are loaded with sugar and white stuff—chips, crackers, microwave popcorn packets (with oil and “flavorings”)—and your freezer is filled with ice cream treats, it’s time to take out the garbage. Remember, the prize for eating white stuff, processed foods, and soft drinks is a ticket on the Wrinkle Express. Toss the junk and make room for your new best friends. The prize for eating Positively Ageless foods is a slow ride to a healthy longevity.

 

Load up on antioxidants. When you shop with your Positively Ageless list in hand, you can more easily restock your antiaging arsenal with wholesome foods and ingredients, and you’ll be less likely to buy the junk you used to eat. These are your most important purchases. What you put in that shopping cart now predicts your health and longevity later. Once you know where to find all you need in the supermarket and local health food stores, you’ll be set. You won’t have to go scouting again.

Buy a basket. It’s time to make fruit more accessible. Keep the basket in a convenient place, such as near the entry door or kitchen, (or on your desk) so it’s easy to pick up a healthy antiaging snack when hunger strikes. Plus, the vibrant colors will be a constant reminder to continually replenish your antioxidant levels

Scope it out. If you’re under 40, have a dermatologist give you a top-to-bottom skin exam every few years, starting at your scalp and ending at the soles of your feet. If you’re over 40, schedule one annually. If you’ve spent a lot of time in the sun, or have lots of moles, freckles, or pigment changes or a family history of skin cancer, you should be examined even more frequently.

File it. If you’re overwhelmed or having problems with memory or clarity, set aside a half day to organize your paperwork. It may take a few sessions to find your way, but putting everything in its place will clear your office space as well as your head. Set aside at least an hour a week to stay on top of it from now on so it won’t topple you. With your home and your things organized, it will be easier to keep your thinking on track.

Find peace. Set aside 20 minutes each day to pray, meditate, or do yoga or deep-breathing exercises. It seems so basic but few people actually set aside time to think/reflect/renew.Fill your heart and your mind with positive thoughts and energy.

Sleep it off. Getting enough sleep is underrated—it’s a top antiager. Be disciplined and treat yourself to this luxury, whether it’s napping during the day or going to bed earlier. Lack of sleep taxes your body from head to toe—and it shows.

 

 

Intensify it. By adding intense “intervals” in your aerobic sessions, you can really burn fat and rev up your metabolism. For example, jog for 4 minutes, run fast for the fifth minute, then go back to jogging, and repeat over and over. Your body will work harder and burn more fat. When you fall into a comfortable exercise routine, your metabolism slacks off, so keep it interesting and supercharged.

 

 

Sign up. Become a lifelong learner. Whether it’s history, cooking, or Japanese paper folding, keeping your mind active not only makes you more attractive but gives your brain the same type of workout that your body is now enjoying. Think young to stay young

 

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Tips to Avoid Holiday Weight Gain from The Biggest Loser Nutritionist

Who says Thanksgiving dinner isn’t healthy? The staple ingredients of this holiday’s comfort food have redeeming healthful properties that make this meal extra scrumptious. Adding a little culinary know-how to traditional recipes can transform this food fest into a guilt-free feast.

                                       

The first rule of thumb for holiday gatherings is never go to the party hungry. Maintain your normal daily routine starting with breakfast and a workout. Have a snack before you go — a half a sandwich, yogurt and fruit or a glass of milk.

If there’s a buffet, try to remember that most of your choices should be whole grains, fruits and vegetables; the remaining third can be lean meats. Fill up on veggies that aren’t drenched in butter or sauce.

If it’s impossible to resist trying everything on the table, make sure you take very small “tastes” of high-calorie dishes. If you’re trying to watch your weight, remember that this is just one day, so it’s OK to indulge yourself a little. Many people, however, begin a downward spiral over the holidays beginning with Thanksgiving. One day of temptation leads to another and soon they’ve spiraled out of control. Don’t let that happen to you. If Thanksgiving finds you being a little too indulgent, begin Friday by eating a little less, exercising more, or both.

The healthier flavors of Thanksgiving
Cranberries: The sweet side of a puckery cranberry is its high-powered nutrition profile. An excellent source of fiber, potassium and vitamin C, it’s also packed with powerful compounds that kick up the immune system and slow the aging process. They freeze well, so stock up and put a few pounds in the freezer.

                                              

Sweet potatoes: Why disguise this veggie’s naturally delicate flavor with gooey marshmallows or a brown sugar glaze? This year try roasting peeled sweet potatoes cubes in a hot oven with a little olive oil and your favorite herbs (such as rosemary or oregano).

Not to be confused with the yam, sweet potatoes possess a higher degree of moisture and sweetness. And they’re higher in nutritional oomph with a slew of antioxidant vitamins. Sweet potatoes should not be refrigerated. Store in a cool dry place between 55 and 65 F.

                                

Turkey: Turkey is low in fat and high in protein, Use a rack to roast your turkey so the fat drips away. Baste your bird with fat-free broth, instead of butter.

• If you’re trying to shave off calories and fat, choose a turkey breast roast this year instead of the whole bird.
• Be sure to have a gravy separator on hand. This indispensable tool quickly skims excess fat from your pan drippings.

                                  

Stuffing/dressing: Whole grains deserve a place on your holiday table. Skip the tired old white bread stuffing and whip up a savory batch of cornbread croutons for a memorable holiday dressing peppered with chunks of spicy low fat turkey sausage and dried fruit.

• If you’re using broth for stuffing or gravy, be sure to choose fat-free.
• If the stuffing calls for sautéed veggies such as celery, onions and mushrooms, use a nonstick pan to minimize the amount of oil required to cook them.
• If you bake your stuffing outside of the bird, it’s called dressing. This also means that no juice (or fat) from the baking turkey is absorbed, resulting in a drastic calorie reduction. The right combination of ingredients can result in a dressing that is just as delicious and moist when baked outside the bird.

Pumpkin pie or sweet potato pie: Make pumpkin (or sweet potato) pies with canned, evaporated, skimmed milk. It’s more concentrated — rich and creamy with lower calories and fat than regular evaporated milk

• Try to decrease the amount of sweetener in your favorite recipe by about 25 percent. And try using agave nectar as your sweetener. Unlike sugar, it’s loaded with antioxidants. Yes, it has calories, similar to those of honey, but it’s natural — not artificial or chemically processed. Sometimes kicking up the sweet spices a notch, e.g., cinnamon, cloves, ginger, helps to stretch the flavor so the lesser amount of sweetener isn’t as noticeable.
• Substitute most or all of the whole eggs with egg whites.
• Eat just the filling of the finished pie and skip the high fat crust. Or, bake the filling in a springform pan without any crust at all.
• Try a different pumpkin dessert this year and start a new family tradition. Below is a recipe for Sweet Pumpkin Polenta from Positively Ageless.

                                                                 

Miscellaneous tips: Season vegetables with fresh herbs and low sodium seasonings — skip the butter.

There’s plenty of starch at this meal — why not skip the dinner rolls altogether? If that’s not an option, be sure to choose whole grain rolls.

Happy Holidays and happy cooking!

                                           

Sweet Pumpkin Polenta

MAKES 8 SERVINGS
The smell of sweet spices will fill the air while this creamy dessert is baking. It’s divine straight from the oven but tastes heavenly the next day when it’s cold—if there’s any left the next day.

Ingredients:
2 cups pumpkin puree, fresh or canned
1 large omega-3 egg, lightly beaten
2⁄3 cup agave nectar
1 teaspoon ground cinnamon
1⁄2 teaspoon ground ginger
1⁄4 teaspoon ground cloves
1 teaspoon pure vanilla extract
1⁄3 cup stone-ground cornmeal or polenta
2 cups water
1 cup low-fat or fat-free milk (or soy milk)
1⁄2 teaspoon salt
toasted pecans (optional)
Instructions
Preheat the oven to 350°F. Lightly coat a 2-quart soufflé dish or casserole with olive oil cooking spray. Set aside.
In a large mixing bowl, combine the pumpkin, egg, agave, cinnamon, ginger, cloves, and vanilla extract. Stir well to combine. Set aside.
In a 2-quart saucepan, combine the cornmeal, water, milk, and salt; mix well. Bring to a boil over medium-high heat, stirring constantly. Cook, stirring, 10 minutes or longer until thick and smooth. Remove from the heat. Carefully pour in the reserved pumpkin mixture and stir to combine. Pour into the prepared
baking dish. Bake for 50 minutes, stirring well once, halfway through.
The mixture will be thick and bubbly. Serve warm, sprinkled with toasted pecans, if desired.
 
NUTRIENT ANALYSIS PER SERVING
127 calories, 3 g protein, 26 g carbohydrates, 2 g total fat, 0 g saturated fat, 5 g monounsaturated fat,
30 mg omega-3s, 2 g fiber, 17 g sugar, 254 mg sodium

With permission from Positively Ageless:  A 28-Day Plan for a Younger, Slimmer, Sexier You by Cheryl Forberg RD (Rodale)

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Skipping Meals = Weight Gain?

Contestants arriving at the Biggest Loser Ranch for the first time are often surprised to learn that one of the reasons they’ve gained so much weight is because they've had a habit of skipping meals. It sounds counterintuitive, but skipping  meals can actually contribute to weight gain, not loss.

 

Last year, Metabolism journal documented a meal-skipping study at the National Institute on Aging. They found that people who skipped meals during the day and had all of their calories at one nightly meal exhibited unhealthy changes in their metabolism, similar to unhealthy blood sugar levels observed in diabetics. The non-meal skippers on the other hand, consumed the same number of calories each day, but the calories were distributed throughout the day at 3 regular meal intervals.  The non meal skippers maintained healthy blood sugar levels.

 
Another problem with skipping meals is that by the time meal time rolls around, you're so hungry, it’s easy to eat too much and very often choose the wrong things. Who wants to nibble on carrot sticks when you’re starving?  Fat has more than twice as many calories as protein and carbohydrate. It satisfies hunger very quickly and often plays a big role in unhealthy meal choices made by meal skippers.

The other problem with skipping meals is that when you wait too long to eat, you lose sight of your body's natural hunger cues. You don’t really know when you’re hungry anymore (and when you’re too full). Here is a sample of a hunger scale from my friend and colleague Lisa Sasson MS RD, a clinical professor of Nutrition at NYU.

Hunger Scale

1. Famished /starving (don’t allow yourself to be this hungry; this is what happens when you skip meals
2. Very hungry; can’t think of anything else but eating; maybe cranky; low energy
3. Hungry; stomach feels empty
4. Just starting to think about eating again; maybe a little bit hungry
5. Satisfied; not really thinking about eating; stomach feels fine; alert and good energy level
6. Fully satisfied
7. Had plenty to eat; may take a few more bites because it tastes so good even though you know you probably shouldn’t
8. Very full; probably ate a little too much but it tasted really good
9. Very uncomfortable; bloated; tired; don’t feel great
10. Stuffed (need to loosen your clothing) never allow yourself to be this uncomfortable

Lisa recommends that  people eat when they feel around # 3 and stop around 5 or 6 (satisfied)  It’s ideal to stay in the 3- 8 range.
 
And if you're not in the habit of eating regular meals throughout the day, try to set up a schedule that works for you.  Successful contestants on the show and people following the Positively Ageless plan learn over time that 3 regular meals and 2 snacks each day are one of the most important secrets to successful weight loss.

  

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Why Drinking and Dieting Don't Mix

There are a few people behind the scenes at The Biggest Loser that you don't see on camera.  Our Medical Expert Team has a very important role with the show and I'll be sharing some of the things we do in upcoming blogs. One of the key members of our team is Dr. Michael Dansinger.

Dr. D is an internationally recognized authority on dietary and lifestyle counseling for weight loss and prevention of obesity-related medical problems. He is an assistant professor at Tufts University School of Medicine in Boston as well as a scientist with the USDA Nutrition Research Center. I had the pleasure of working with Dr D when we wrote the eating plan for the show's first book, The Biggest Loser:  The Weight Loss Program to Transform Your Body, Health and Life.  We also have the opportunity to share insights and secrets about our work with The Biggest Loser for speaking engagements. We called one of our presentations "The Biggest Loser Show Unplugged:  The Science Behind The Camera.  I look forward to sharing some of those secrets with you too.

Today, I 've asked Dr. Dansinger to comment on a really popular question:  can I drink alcohol while I'm trying to lose weight?  Here is his response:

"Many people aiming to reduce body fat would like to enjoy alcoholic beverages on occasion. Unfortunately, alcohol is not favorable for weight loss, and should therefore be considered to be an occasional treat or avoided altogether. There is a general concensus that alcohol in moderation, especially red wine, has favorable effects on heart disease risk, however I recommend minimizing alcohol consumption when fat loss is the primary goal. Alcoholic beverages contain calories, stimulate appetite, and reduce inhibitions and will power.

Low carb beers are more favorable than regular beers. Low carb beers are comparable to regular beer diluted with water. A similar effect can be achieved with mixed drinks diluted with a calorie-free or low-calorie beverage.

For people aiming to lose only a little weight, the light or low carb beers, small glasses of wine,  and diluted low calorie alcoholic drinks are the most favorable options. For lean people who want the health benefits of alcohol, I agree with the official government recommendations: 2 ounces of alcohol per day for men, and 1 ounce per day for women.

As always, please drink responsibly. Do not drink and drive. Do not drink if you're pregnant."

~~

I agree with Dr. Dansinger. Though I did include libations in some of my menus in Positively Ageless

I chose red wine because of its favorable effects on heart disease risk, but only for people who are close to their weight loss goals.

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Biggest Loser Season Six Week Two - Plateau?

If you tuned in last night, you know the theme was the notorious plateau.  After experiencing stunning results in week one, most everyone noticed a significantly lower weight loss in week two, which has been typical in past seasons as well. Whether it's week two or week twenty, it's always frustrating if you're working out REALLY hard, and sticking to a healthy eating plan, only to find that there's little movement when you step on the scale. This is one of the many unpredictable facets of weight loss.

That's why it's so important to take other baseline measurements.  As I wrote in Positively Ageless, Dr. Huizenga, (the sports doc behind the The Biggest Loser) says that an ordinary tape measurement of your waist, may be the most cost-effective way to follow your fat loss at home.                                       

Have a friend or family member place a nonmetal tape measure around your waist, exactly parallel to the floor at belly-button level.  After you let out a breath, have your helper take two waist circumference readings -- do additional readings if these two are more than half an inch different.  This measurement, along with your starting weight, can be an effective way to track your progress.  I always track waist measurements as well as weights, when following clients in my private practice. Even if the scale stops moving for awhile, the tape measurement is a trusty back-up to reflect the results of your hard work.

Other important points discussed last night included some of the healthy cooking tips provided by Chef Rocco Dispirito.         

                                                                           

On a grocery store tour, Rocco recommended that contestants shop the perimeter of the store where most of the healthier, whole foods are found. He also pointed out that the more processed, more expensive and more unhealthy items are often found on the inner aisles of the store.

Rocco then helped contestants shop for ingredients needed for the recipes he shared with them. 

Amy C won the cooking competition with Rocco's recipe for Tiny Turkey Meatball and Chickpea Soup with Broccoli Rabe and Pecorino Cheese. This recipe is a delicious way to enjoy the Biggest Loser eating plan as it's loaded with protein, fiber, complex carbs and lots of veggies.

Stay tuned for more nutrition and weight loss tips and healthy recipes galore!

Biggest Loser Season Six is Here

I promised to start blogging the morning after each episode of Biggest Loser:  Families but I've actually been in LA most of this week working on NEXT season of The Biggest Loser (more about that later...)

Sorry for the delay but I hope you enjoyed the Premiere as much as I did.  We have an incredible group of contestants (again!) and I am sure you will really enjoy the upcoming weeks of the show.  My plan is to blog about some food scoops that happen behind the scenes.  I receive so many emails that I want to answer some of your most pressing food and nutrition questions in my blog.

One of the things I most enjoyed about this week's episode was the segment with Dr. Huizenga, the show's medical doctor.  A former NFL physician, Doc H knows how the body works inside and out.  Before they receive clearance to participate in the show, all contestants receive a very comprehensive medical exam from Doc H. In tonight's episode he discussed his recent findings from the Season Six contestants' medical exams.  Their results in hand, he identified their "calculated biological age" vs their real ages.  As an example, he told LT (Little Tom) that due to his excess weight and the fact that he was a smoker, his body is subjected to so many stressors that his calculated biological age was 49 (instead of his actual age of 23).

It was really timely since the very morning of the Premiere, a new research study was released from the University of California - San Francisco, revealing once again, that diet and exercise add years to our lives.       

           

I will write much much more about the Biggest Loser eating plan in the upcoming weeks, but I can tell you now, The Biggest Loser eating plan not only promotes weight loss, it also slows the aging process.

   

The foods that Jillian and Bob select for the Ranch kitchen are nutrient-dense foods.  That means that every calorie is packed with nutrition. 

These are the same foods that I've written about in Positively Ageless.   

Highly processed foods and white stuff on the other hand (white flour, white rice, white sugar, white pasta) are loaded with calories, but not nutrition.  That's why there's no white stuff on the Ranch.

Don't forget to tune in next Tuesday night for Biggest Loser: Families at 8pm/7pmCST on NBC.