Weight Loss, Healthy Diet, Healthy Recipes, Nutrition and Fitness Expert

Virtual Interns: A Revolutionary Way to Grow a Business

2009-07-16T00:47:00.008-05:00

As America´s Nutrition Expert®, I know the importance of building a strong brand. As an entrepreneur, I recognize the value of sharing and gaining knowledge from others. That´s why I recently signed on six new interns. But these aren´t just any interns: they are VIRTUAL interns! Technology has made it possible for any savvy business owner to benefit from existing talent across all corners of the globe without ever leaving the office.

The number of applications I received exceeded my expectations. “Because I am interested in sports dietetics, it was recommended that I get in contact with Mitzi. As I was browsing through her web site www.nutritionexpert.com I came across her blog posting about the virtual internship she had created. All of the aspects were exciting to me, and I wasted no time in submitting an application,” said Pratik Patel, virtual intern and graduating dietetic intern at the Mayo Clinic in Jacksonville, Florida. But my blog wasn´t the only place my internship was publicized. “I found out about Mitzi Dulan's internship through www.allaccessinternships.com -- a fantastic resource for dietetics students,” said Meredith Harper, virtual intern and graduate student in dietetics at Florida International University. The overwhelming response allowed me to handpick the cream of the crop who would best represent my company. While several of my interns are interested in pursuing careers as dietetics, others are interested in building their writing portfolios. “I've been writing as a freelancer since I graduated college a few years ago, but I hadn't yet found my "niche" in the field. I decided I really wanted to write about fitness/nutrition, but how? A writer needs experience to get experience. Mitzi's blogs don't just touch on physical well-being, they stress the importance of a healthy mindset as well,” said Pam Majumdar, freelance writer and copy editor for Hampton Roads Magazine.

My goal is for this to be a mutually beneficial experience, because I am dedicated to the success of each intern in their own professional pursuits. By the end of the first week, the interns had already been challenged to develop a personal nutrition philosophy, set up their own Twitter account, and start blogging. I will even have opportunities for them to get an inside look at the book publishing process. My intent is to cut years off the learning curve as they enter the competitive fields of dietetics and entrepreneurship. “As a former on-site intern of Mitzi´s, I can vouch for her commitment to mentorship. Her passion encouraged me to start my own business at the age of 20. Now, two years later, I am constantly reminded of how much of my success can be attributed to what I learned from Mitzi Dulan”, said Katie Hamm, virtual intern, co-founder of www.allaccessinternships.com and incoming dietetic intern at Vanderbilt University Medical Center.

A large part of establishing a strong brand is keeping up with social media. As many of you know, this can be a full-time job in and of itself. My interns are learning how to be the masters of social media. "I never really thought of blogs and Twitter as powerful social marketing tools. Now, I am beginning to appreciate their potential to help grow your business," said Nicole Geurin, virtual intern and graduating dietetic intern at California State University, Sacramento. My interns help me in so many ways. They contribute to my blog and Twitter accounts, provide feedback for the layout and content of my website, and are helping me to revive my newsletter. This generation is truly tech-savvy, and today´s entrepreneur needs to take advantage of that.

If you are looking for a win-win in your business, the virtual internship is the way to go. The potential for growth is limitless when you employ interns who are willing to take initiative. For my internship, the most important qualities for my interns to possess is initiative, drive, and self-motivation. If you are considering implementing a similar program, I charge you to “think like an intern”. That means, assign projects that are meaningful to both parties. "My virtual internship experience with Mitzi has far exceeded my expectations. Every day is an opportunity to learn and grow. She is truly an inspirational and innovative mentor who gives back to her interns, and in return makes us want to work even harder for her," said Kristen Carlucci, virtual intern and graduate student in dietetics at the University of Connecticut.

An additional benefit to the interns has been the ability to network with each other. As I mentioned earlier, I picked the best of the best and sometimes these over-achievers can feel isolated since they are such driven people. Now, my interns are connected with others who have similar interests and together we can accomplish big goals. Ironically, Katie is working in Spain this summer and Nicole was recently visiting on vacation. They were able to get together for tapas and had a wonderful time connecting.

Thank you Kristen, Meredith, Katie, Pratik, Nicole and Pam! As a mentor, you should always be looking for opportunities to help your interns grow as individuals and as professionals. THAT is what an internship is meant to be.

Get Fresh with Summer's Hottest Fruits

2009-07-15T00:19:00.004-05:00

What isn’t there to love about summer? Beautiful sunny skies, long lazy days spent out of doors, barbeques, the beach…and the anticipation of getting to eat many of my favorite seasonal fruits!

Heading to the farmer’s market is a mouth-watering way to spend a summer’s day, exploring all the fruits the season has to offer. Buying your produce in-season is also less expensive, helps to support local business, and is environmentally friendly, reducing energy emissions that result from the necessity of shipping distantly grown fruits.

But what I love most about summer fruits (even more than their great taste) is knowing that I am encouraging my family to eat fresh, organic, unprocessed foods. Coming up with enticing recipes that incorporate these delicious eats, or simply biting into a fresh, juicy peach on a hot August day, just epitomizes the season for me.

My food philosophy is simple: Power up your life with whole food energy. Eating clean, real foods that are close to nature is the best way to fuel your body.

Here are some “get fresh” facts and tips for my favorite summer fruits:

Apples
-One apple provides 15% of the Daily Value for fiber which has been shown to lower “bad” LDL cholesterol
-Apples are the only fruit proven to reduce lung cancer in women
-Full of antioxidants and flavonoids that support heart health

Get fresh tip: Apples with peanut butter contain the ideal ratio of protein to carbs, making it a perfect, filling mid-day snack.

Berries
-Blueberries: A study by Tufts University ranked blueberries the #1 fruit to destroy free radicals in the body
-Strawberries: One study found people who consumed a diet loaded with strawberries were 3x less likely to develop cancer compared to those eating few or no strawberries
-Rasberries: 50% of the Daily Value of Vitamin C in one serving

Get fresh tip: Berries taste great paired with yogurt or sprinkled on top of morning oatmeal!

Kiwi
-Good source of both water soluble Vitamin C, and fat soluble Vitamin E, optimizing this fruit’s ability to fight against free radicals
-Studies show that eating 2-3 kiwis a day can help reduce harmful blood clotting and triglyceride levels
-Rich in minerals -- potassium, magnesium, copper and phosphorus

Get fresh tip: Slice up some kiwis with other fruits and make fruit kabobs for a great healthy barbeque alternative!

Papaya
-Papain (digestive enzyme) found in papaya is widely used as a treatment for sports injuries
-High in folate, potassium and dietary fiber
-One serving provides 313% of the Daily Value of Vitamin C to prevent artherosclerosis and diabetic heart disease

Get fresh tip: Dice up some papaya salsa -- a delicious addition to fish tacos.

Peaches & Nectarines
-Good source of iron and potassium
-Shown to aid in digestion
-Contains lutein and zeaxanthin, two components great for eye health

Get fresh tip: Delicious on their own, or try my recipe for “Simple Summer-Glazed Grilled Peaches”: Grill one halved peach sprinkled with 1 tbsp. brown sugar and 1 tbsp. ground cinnamon, and serve with a scoop of light vanilla ice cream!

Pineapple
-Bromelain, a compound found in pineapples, has been show to reduce inflammation, blood clotting, and tumor growth
-1 cup of mango provides 128% of the Daily Value of manganese, an important mineral for antioxidant strength and energy production
-High in Vitamin C to help with healthy immune system function

Get fresh tip: Try my Pineapple Lemon Bliss Smoothie: Blend 1/4 lemon (peeled), 3/4 cup of fresh pineapple, 1 cup almond, hemp or organic 1% milk, 3/4 cup ice.

Red Grapes
-Flavonoids, which give grapes their dark color, have been shown to lower LDL levels and reduce the risk of heart disease
-Contains pterostilbene, a cholesterol lowering antioxidant
-Resveratrol, a polyphenol found in red grapes, has been shown to decrease the risk of Alzheimer’s disease

Get fresh tip: Rinse your grapes and throw them in the freezer for a cool, sweet treat.

Watermelon
-Lycopene, a carotenoid found in watermelon, has been proven to effectively fight against various cancers including breast, lung, prostate, colorectal and endometrial cancer
-Rich in B6 and B1 vitamins
-Contains beta-carotene and vitamins A and C to reduce symptoms of asthma and arthritis

Get fresh tip: To reduce your risk of prostate cancer, have a cup of iced green tea with your watermelon. One study found that men who combined these two nutritional powerhouses lowered their risk of prostate cancer by 86%.

Energy Drinks: Help or Hype?

2009-07-14T04:37:00.000-05:00

We’ve all been there. It’s 3 PM, you are exhausted and fading fast. The tired monster had crept up and bitten you from behind. So what do you do? You could grab an energy drink for a needed boost, and why not? They claim to give you superhuman powers such as the ability to fly or the strength to pull oak trees from the ground if you only drink just one. You can find them everywhere from vending machines to mainstream grocery stores and supermarkets, and with over 600 different varieties, it’s hard not to find one you might like. Even Super Mario and Donkey Kong have their own energy drinks, and some drinks can come in containers as big as ½ gallon, WOW! So they can’t be that bad, right? Most provide 100% of your daily value of words you don’t even know how to pronounce and, oh look, they have more ingredients than the guest list for your wedding reception. Everyone’s drinking them, at the gym, at the office, even out at bars mixed with alcohol. So, what’s the buzz behind these “energy drinks?” Are they worth their expensive price tag or just another costly gimmick?

The first thing to realize is that most of these energy drinks are made up of large amounts of sugar. This isn’t the natural sugar that you find in fruits, this is just plain old sugar. Sugar is a carbohydrate and when it is broken down in your body it can be used as energy, but this added sugar is not the ideal carbohydrate to optimally fuel your body. Since the majority of these cans are 16 ounces in size, the amount of sugar you can consume from just one of them is much more than you need and trust me, these cans aren't packing disease-fighting antioxidants found in real foods. Keep in mind, any excess calories from these carbohydrates will be stored as fat if they are not used for energy. In other words, these sugar laden drinks could be sabotaging weight loss efforts.

Here is a breakdown of other common ingredients found in energy drinks.

Caffeine: The majority of energy drinks out there have a large amount of caffeine in them. Some have the same amount of caffeine as 1 cup of coffee, or two 12 oz. sodas, but others have as much as 3 cups of coffee or more. Caffeine is a stimulant and can be addictive since it is classified as a drug. People can react very differently to caffeine and the body adjusts to the amount it is given. This means you will rely on needing more and more to get the same “energetic” feeling caffeine can provide. Researchers have several different theories about how caffeine can work as an ergogenic aid during exercise and sports but a common one is that it makes you feel like you are not really working as hard as you actually are which is also called decreasing your perceived exertion. The downsides to consuming caffeine can be: an increase in heart rate, anxiety, jitteriness, and dehydration. Check out the caffeine content in various energy drinks.

Taurine: Taurine is an amino acid and can be found naturally in a proper diet. Manufacturers can isolate and concentrate this amino acid to add it in high amounts to products. Taurine is involved in muscle contraction and studies have shown that
when taurine is coupled with caffeine, heart rate increases and more blood is pumped from the heart. This is one of the reasons energy drinks can give you a heavy heart rate and jittery feeling.

B Vitamins: Many energy drinks are fortified with 100% or more of your daily value of Vitamin B2, B3, B6, and B12. B Vitamins are involved in cell metabolism and help convert food to energy. Most B Vitamins can be acquired naturally in the diet and any excess is excreted from the body in urine.

Guarana: Guarana is an herb and an additional source of caffeine. Many energy drinks include guarana in an “energy blend” along with many other ingredients. The downside to this is that the amounts of each ingredient added is unknown, and the combination of ingredients together may have unknown and potentially dangerous side effects.

So, when it is all said and done energy drinks are basically an expensive waste of money. The amount of each ingredient added is unknown and some drinks contain ingredients not even labeled on the can. The combination of how these ingredients interact is also unknown and can be dangerous when consumed. With the addictive properties of caffeine, it is easy to go overboard and consume them in large amounts. This can especially be dangerous when coupled with alcohol, since alcohol is a depressant and can dehydrate your body. The best way to supply your body with the energy it needs is to spend your money on wholesome foods such as: fish, lean protein, whole grains, and plenty of fruits and vegetables, get adequate sleep each night, and stay properly hydrated throughout the day. You’ll provide your body with natural energy, not so called energy from energy drinks!

5 Ways to Stay Active During Allergy Season

2009-07-13T13:29:00.003-05:00

Summer is a great time for outdoor workouts, but the allergies that come with the season can bring down the motivation to be active.

Unlike the spring pollen that causes red eyes and runny noses, summertime means that plants are no longer thriving and instead ferment ample mold growth, especially in more humid climates. Your body is more likely to react to the particles in the air, rather than contracting a virus like it does in the cooler seasons.

Don’t let allergies be an excuse to be inactive! Here are some ways to combat the effects of the season:

1. Be Proactive

Remember to change your air conditioning filters at least twice monthly. AC units can become hotbeds for mold growth. Use of a dehumidifier will help maintain humidity levels that can aid growth.

2. Know Your Body

You may have a food allergy you don’t know about. Allergies aren’t just for the young, and the best way to protect yourself from sickness is to know what is harmful to you. Request an allergy test from your physician to begin identifying culprits, which could include seafood, nuts, eggs, milk, wheat, or soy, among others.

3. Dine Out with Care

For many, summer means more outdoor cookouts and meals at restaurants. Seafood is more plentiful in summer, but exercise precaution when selecting exotic fares. Make sure you ask your waiter/waitress about any ingredients that might concern you.

4. Fuel Up

Eat more juicy fruits and veggies! Always have them on hand and visible to increase intake. Vitamin C contains antihistamines and can be found in a numbers of foods, including broccoli, oranges and strawberries.

5. Improve Variety

Don’t be afraid to try something new. Whether it is trying new locally grown vegetables or adding new herbs and spices to your cooking when you increase the variety in your diet it is always a good thing. Some studies suggest that the leaves of a coriander (cilantro) plant might increase the excretion of lead, mercury and aluminum from the body.

If possible, limit your outdoor activities during times that your allergies tend to flare up. Swimming, weight training and yoga are healthy indoor activities that will still give you a good workout without causing allergies to flare up. You should also discuss with your physician or an allergy specialist.

Improve Conversation with Kids During Mealtime

2009-07-12T15:51:00.002-05:00

Have you ever struggled to get your kids to tell you more about their day than "fine" or "good"? I purchased both of the following products to help the conversation at mealtime and my kids look forward to playing these dinner games every time we sit down for a family meal. Make sure you let me know how they have worked for your family if you buy!

Have Your Cake and Eat it Too: How to Satisfy Your Sweet Tooth without all the Calories

2009-07-10T00:12:00.004-05:00

Feeling bad about that cupcake (or 3) you just ate? Yeah, we’ve all been there. But believe it or not, you can eat delicious desserts without the guilt.

Just as incorporating a lifestyle of healthy eating involves small changes and smarter choices, the same goes for navigating the dessert table. With the average slice of cake weighing in at 450 calories and swimming in saturated fat, it’s no wonder that many nutrition professionals are telling us to “just say no” to desserts altogether. As America’s Nutrition Expert®, I’m here to let you know that dessert doesn’t have to be the bad guy.

Try the easy baking tips and delicious recipes below to lose excess calories and fat from your diet, without sacrificing flavor. I guarantee they’ll make satisfying your next craving that much sweeter.

Swap this….. For This!

1 c. butter/oil for 1 c. applesauce or 2 c. evaporated skim milk
2 eggs for 4 egg whites (or 3 egg whites, 1 egg)
1 c. whole milk for 1 c. 1% organic, hemp or almond milk
1 c. sour cream for 1 cup plain fat free yogurt (Greek yogurt is best)
1 c. white flour for 1 c. whole wheat flour (or ¾ c. whole wheat, ¼ c. white flour)
1 c. refined sugar for ¾ c. honey

Be a huge hit at your next get together by bringing something special to the dessert table. Your guests won’t be able to tell the difference! Who said eating healthy can’t taste great?

Cinnamon Chocolate Angel Food Cake with Fresh Berries

Ingredients:
• ½ cup whole wheat flour
• ½ cup white flour
• 1 ¾ cup egg whites
• ¾ cup honey
• 1/3 cup unsweetened cocoa powder
• 1 tbsp ground cinnamon
• Pinch of salt
• 1 tsp. vanilla extract

Topping:
• ¼ cup powdered sugar
• 2 cups fresh raspberries

Directions:
Preheat oven to 375°F. In mixing bowl, combine all ingredients except egg whites. Slowly fold in egg whites; consistency should remain fluffy. Spray 9-inch angel food cake pan with cooking spray and pour in batter. Bake for 25-30 minutes. Allow time for cake to cool, then lightly dust with powdered sugar and top with fresh raspberries. Serves 12.

Nutritional Info (1 slice/12):
Calories: 124
Total Fat: .6 g (.2g Saturated)
Total Carbs: 30g Dietary fiber: 2.2g Sugars: 17.5g
Protein: 3.5g

Cashew Coconut Blondies

Ingredients:
• 1 cup whole wheat flour
• ¾ cup plain fat free yogurt (Greek)
• 1/4 cup applesauce
• 3/4 cup honey
• 2 teaspoons vanilla
• 3/4 teaspoon baking soda
• ¼ cup 1% organic milk
• ¼ cup chopped cashews
• ¼ cup shredded coconut

Directions:
Preheat oven to 350°F. In a bowl, combine all ingredients except flour, cashews and coconut. Mix well. Slowly add remaining ingredients. Consistency should be thick. Spray baking pan with non-stick cooking spray, and pour in mixture. Back 28-32 minutes. Insert toothpick to be sure it’s done. Makes 14 blondies.

Nutritional Info (1 blondie/14):
Calories: 104
Total Fat: .7 g (Saturated: .5 g)
Total Carbs: 24g Dietary Fiber: 1.4g Sugars: 17.4g
Protein: 2.0g

Cherry Chocolate Chip Cookies

Ingredients:
• 1 cup whole wheat pastry flour
• 1/2 teaspoon baking soda
• ½ teaspoon baking powder
• 2 egg whites
• 1/4 cup unsweetened applesauce
• ¼ cup plain fat-free Greek yogurt
• 1/2 cup honey
• 1 teaspoon vanilla
• Pinch of salt
• ¼ cup of dark chocolate chips
• ¼ cup dried cherries

Directions:
Preheat oven to 350°F. Combine dry ingredients in a bowl and mix. In separate bowl, mix wet ingredients. Slowly pour wet ingredients into dry, continuing to mix. Scoop out dough onto cookie sheet using tablespoon. Bake until golden, about 8-12 minutes. Allow time to cool. Serves 24-36 small/medium sized cookies or 9-12 large cookies.

Nutritional Info (1 cookie/24):
Calories: 51
Total Fat: .1 grams
Total Carbs: 12.2 g Dietary fiber: .8g Sugars: 7.8g
Protein: 1.3g

Simple Summer-Glazed Grilled Peaches

Ingredients:
• 4 medium sized peaches
• 1 tbsp. brown sugar
• 1 tbsp. ground cinnamon
• Light Vanilla Ice Cream
Directions:
Wash peaches and slice in half, removing pit. Heat grill to high and place peach halves face down; cook 3 minutes each side. When face up, lightly sprinkle with brown sugar and cinnamon and allow to caramelize. Remove from grill and serve. Optional: Place a small serving of light vanilla ice cream in the center for a special treat. Serves: 4

Nutritional Info (1 peach… with ice cream!):
Calories: 98
Total Fat: .5g (.3g Saturated)
Total Carbs: 19.7g Dietary Fiber: 3.9g Sugars: 3.5g
Protein: 1.3g

The Best Water Bottle for Your Health

2009-07-09T00:28:00.005-05:00

The hottest months of summer are upon us, and everyone is looking for a way to beat the heat. If you´re like me, the mere thought of the heat index has you reaching for a cool glass of water. But if you usually quench your thirst with the help of a one-time-use water bottle, trust me, there´s a better way.

Plastic water bottles may be sold on every street corner, but the convenience isn´t worth the potential damage they can cause your health and the environment. These are often referred to as PET bottles, not because they should be man´s best friend, but because they contain polyethylene terephthalate. The durability of this component makes it difficult for the plastic to degrade, a big negative for the environment in which we live. You may be thinking “Sure, I buy plastic water bottles, but I never throw them out after just one use.” But did you know that reuse of this kind of plastic causes it to leach DEHP, a possible carcinogen? Not exactly a risk I´m willing to take.

A better choice is a durable, reusable plastic water bottle. However, many of these polycarbonate bottles contain Bisphenol A, another leachable compound, so make sure your bottle clearly states that it is BPA Free. In this category, I prefer the high-quality bottles made by Camelbak.

The clear winner for a better bottle of water is stainless steel. There are also aluminum water bottles on the market, but I recommend stainless steel as the best option to get your daily dose of water. These bottles do not contain the harmful characteristics of most plastics and can last for a long time.

A quality water bottle may cost a little bit of money up front, but the investment in your health and in the environment is well worth it. Think about it: purchasing one plastic water bottle daily at a low price of $1 per bottle would cost you $365 a year! Find fun styles of stainless steel water bottles to fit your personality and lifestyle.

While the risk for dehydration is elevated in the summer months, it is not something to be ignored when the sun isn´t beating down. Water bottles can serve as a constant reminder to stay hydrated no matter where you are. As America´s Nutrition Expert and the dietitian for two professional sports teams, I travel on a regular basis. A stainless steel water bottle is the perfect accessory for my on-the-go lifestyle both as a professional and as a mom!

Cook as a Family to help Prevent Childhood Obesity

2009-07-02T00:13:00.002-05:00

One out of three children in U.S. are now considered overweight. The tradition of sitting down to dinner as a family has slowly been replaced by take-out pizza eaten while viewing the newest episode of American Idol. But where do parents find the time to teach their children the importance of healthy eating?

As America’s Nutrition Expert® and mother of two young girls, it’s been my personal experience that when it comes to teaching your kids to eat healthy, you can never have too many cooks in the kitchen.

Here are 4 tips to get your family cooking together.

1. Heat Up An Interest In Healthy Foods
Kids are bombarded today with advertisements for sugar-laden cereals, soft drinks and fast food, it’s our job as parents to encourage kids to eat wholesome and healthy foods. But how can we make meals fun and kid-friendly? Try creating healthier versions of foods that inspire the kid in all of us such as fruity milkshakes, sweet potato french fries, and Shrek-inspired green veggie dishes.

2. Preparation is Key!
One easy way to include your children in the process is to make them part of the preparation. Ask for meal suggestions, and draw up a shopping list together. At the supermarket, have your kids pick out fresh produce and other healthy ingredients, encouraging them to try one new fruit or vegetable they haven’t tried before. When kids pick out the foods themselves, they’ll be even more excited to try out new recipes, and you’ll feel great knowing that they are eating nutritious foods. Spark up a conversation over dinner about the interesting blend of tastes and flavors, and have the kids offer suggestions on possible variations of the recipe for next time you prepare the meal!

3. Sharpen Those Skills
The kitchen can be a wonderful learning environment for children. As your kids measure or weigh ingredients, they are reinforcing important math skills. Artistic expression flows as kids are allowed to decorate their own creations, or arrange the food attractively on the plate. Reading recipes, following directions, and practicing good table manners are all important skills to be encouraged. Want to brush up on geography? Have your family choose a country, pinpoint it on a map, then prepare an interesting meal that a typical family in that country would eat. Of course, choose healthier versions of those recipes whenever possible.

4. Savor Time Spent Together
Spending quality time with your family that doesn’t revolve around the television, laptop, or Blackberry can be delicious. When preparing food becomes a family affair, everyone wins. You’re actively involved with your children, working together to create healthy and delicious meals that everyone can enjoy, and which promote healthy habits that will last a lifetime. In fact, try one of my favorites that encourages great conversations at the dinner table. My girls love it!

Bon appétit to you all!

Build Your Own Personal Pizzas
-Whole wheat tortillas
-Tomato sauce
-Choice of cheese: mozzarella, goat, feta, gorgonzola
-Choice of toppings: spinach, red peppers, onions, tomatoes, mushrooms, broccoli florets, black olives, sundried tomatoes, pineapple, garlic
-Additional spices: Oregano, basil, thyme, dill

Preheat oven to 400F degrees. Spray tortillas with olive oil cooking spray. Spread tomato sauce, leaving room for the crust. Each family member chooses their own desired toppings. Place directly in oven for a crispier crust and bake for 15-20 minutes. Allow to cool, slice and enjoy!

Shrek-Style Veggie Towers
Ingredients:
-Zucchini
-Okra
-Frozen spinach
-Carrots
-Parmesan cheese
-Pesto

Directions:
Preheat oven to 350F degrees. Slice up the zucchini and carrots into circular shapes. Defrost frozen spinach and place on bottom of casserole dish. On top of spinach, alternately layer carrots, okra, and zucchini. Sprinkle lightly with parmesan cheese. Cook for 20-30 minutes. Allow to cool, then cut into squares (place toothpick to keep veggies stacked). Drizzle warmed pesto over veggie towers.

Strawberry Pineapple Smoothie
Ingredients:
1 cup frozen strawberries
1 cup 1% organic milk
1/2 cup fresh pineapple
Handful of ice

Directions:
Put ingredients in blender, and whip until desired consistency. Top with fresh blueberries.

10 Easy Ways to Lose 10 Pounds in a Year- Cut 100 Calories Per Day

2009-07-01T00:06:00.012-05:00

On average, American adults gain a pound of unwanted weight per year. The main causes? Overeating, lack of physical activity and poor food choices. In reality, eating just 10 calories more than you burn every day will cause you to gain 1 pound per year. Ten calories is equivalent to just one potato chip!
This goes to show how the little choices we make can add up to have a big impact over time. Want to reverse the weight gain trend? Try any of these tips to save 100 calories per day. Want to lose a pound a week? Do five of these tricks per day.

1. Eat whole fruit rather than drinking juice. Not only will you save calories by eating whole fruit, you’ll fill up on all the fiber! Check out these calorie comparisons:
•Medium orange (60 calories) vs. 12 oz orange juice (160 calories)
•20 grapes (70 calories) vs. 8 oz grape juice (170 calories)
•Medium apple (70 calories) vs. 12 oz apple juice (170 calories)

2. Lighten up the condiments. Choosing light or fat-free versions of condiments such as mayonnaise, half-and-half, butter/margarine, sour cream, cheese, salad dressing and cream cheese is an easy way to cut 100 calories! You’ll also be reducing the percentage of calories from fat you’re consuming, which is healthier for your heart. To cut 100 calories you’ll need to:
•Swap 2 servings of regular condiments to light versions, or
•Swap 1 serving of regular condiments to fat-free versions

3. Substitute 1 cup of fresh vegetables for one 1-ounce bag of chips at lunch. Again, the extra fiber and water weight of the vegetables will help keep you fuller than will the chips. Try veggies such as carrots, celery, broccoli, sugar snap peas, purple cabbage strips, and bell peppers, which all taste great raw. You can even dip them in a little fat-free ranch, hummus or salsa and still save nearly 100 calories!

4. Choose organic low-fat versions of dairy products. If you’re not already, make the switch to organic low fat or fat-free dairy products like 1% organic milk, yogurt, Greek yogurt, cheese, and ice cream. You’ll cut out calories and artery-clogging saturated fat, but still get the same amount of calcium, vitamin D and protein.

5. Swap out the butter or oil in baked goods. Try substituting fat-free plain yogurt or unsweetened applesauce half the oil in dessert breads, muffins, and cakes. For advice from the chef, check out http://www.foodfit.com/cooking/askChef.asp?aeid=322.

6. Mind your meat. Try these tricks to lighten up your meat and save 100 calories or more:
•Remove skin from poultry
•Choose 96% lean ground beef instead of 80% lean ground beef (180 vs. 280 calories in 4 ounces)
•Grill, roast or bake instead of frying meat
•Remove all visible fat from steaks
•Choose Canadian bacon over regular bacon (50 vs. 150 calories per ounce)
•o flexitarian! Choose tempeh or beans instead of meat.

7. Lighten up your pizza. Any of these substitutions will save you close to 100 calories on a large slice of pizza:
•Choose vegetable toppings over pepperoni or sausage
•Pick thin crust over regular
•Ask for ½ the cheese

8. Choose non-creamy alternatives of soup, sauces and dressing
•Soup: Choose lighter broth-based soups like minestrone, French onion, and chicken noodle over denser cream-based choices like chowder and bisque
•Sauce: Choose tomato based pasta sauce like marinara over creamy sauce like Alfredo
•Dressing: Choose oil-based dressings like Italian and Asian sesame over creamy dressing like Bleu cheese, ranch, and thousand island. Order the dressing on the side and lightly dip your fork in it before each bite to save even more calories.

9. Order once, enjoy twice! Ask for a to-go box when dining out. It can be helpful to ask for a to-go box at the start of your meal and package the food you want to save before you start eating. Out of sight, out of mind!

10. Just one LESS bite... Just a few fewer bites of dense desserts will save you 100 calories or more. So offer to share with a friend!

Smoothies: Healthy Treat or Overindulgence?

2009-06-30T08:53:00.002-05:00

There are few things more refreshing than a cold, creamy smoothie on a hot summer’s day. With smoothie joints offering various fruity flavors and even enhancements promising improved immunity, weight loss, and muscle-building, these blended beverages seem like a super sweet deal, chocked full of health benefits!
The fact of the matter is that while smoothies can be very healthy and good for you, if you are purchasing them from a store there are some unfortunate surprises: smoothies containing close to 1,000 calories! Yikes to anyone trying to lose weight!

So what’s a hot, thirsty person to do? Luckily, I’ve go the inside scoop on how to navigate the smoothie shop’s menu for a cold treat that’s nutrition facts won’t leave you frozen in fright!

1. Stay away from smoothies with added sugar and full-fat yogurt or milk. Instead, ask about all fruit options with no additional sweeteners.
2. Get a small or even a kid’s size – and even then you might want to share! Fitting right in with the “supersize” mentality, the “small” size at Jamba Juice is 16 oz, and at Smoothie King it is a whopping 20 oz!
3. Check out your smoothie shop’s website! Smoothie King and Jamba Juice both have nutrition info posted online. Make a note of the smoothies that are lower in calories and sugar, and keep the list in your car, wallet, or even phone for a handy reference guide. This really is your best option, as even healthy sounding options may have something to hide. At Smoothie King, for example, the small “Grape Expectations II” smoothie has 548 calories and 125 grams of sugar . . . and is listed as a “snack right” option. I don’t know about you, but 548 calories sounds like more of a meal than a snack to me!
4. Not only can store-bought smoothies have a lot of added calories and sugar, but they can also be expensive. Why not try making your own smoothies at home? Stock your freezer full of frozen pineapple, peaches, bananas, and berries for a sweet treat that won’t break your bank account! Also, with summer here, visit your local farmer's market for fresh fruits and vegetables to add to your smoothies. To find one near you visit www.localharvest.org See below for my favorite combinations.

Banana Berry Smoothie: In a blender, combine 1 frozen banana, 1 cup of almond, hemp or organic 1% milk, and ½ cup of frozen berries (your choice!).

Pumpkin Pie Smoothie: Blend together 1 frozen banana, ½ cup of canned pumpkin puree, 1 cup of almond, hemp or organic 1% milk, and 1 tsp of pumpkin pie spice.

Pineapple Lemon Bliss Smoothie: Blend together 1/4 lemon (peeled), 3/4 cup of fresh pineapple, 1 cup almond, hemp or organic 1% milk, 3/4 cup ice.

Cinnamon Apple Smoothie: (high powered blender works best) 1/2 Granny Smith apple, 1 teaspoon cinnamon, 1 frozen banana, 1/2 cup fresh pineapple, 1/2 cup ice.

If you want to buy the best blender to help you eat more of a whole foods diet and to pulverize a Granny Smith apple, carrot, or ice in seconds get a Vita-Mix. I've only had mine a few months and I use it every day to make smoothies for my husband, kids and myself. We all have our own favorite recipes! Sometimes we throw in a few carrots and/or a handful of baby spinach to boost the nutritional content and you can't even taste them.

Follow me on Twitter if you want to follow some of my smoothie creations at
www.twitter.com/nutritionexpert

Detox Diets: Worth It or Useless?

2009-06-22T18:33:00.006-05:00

Lose weight fast and cleanse your body of harmful toxins! These are just a few claims given for what you can expect if you go on a detox diet. You’ve probably seen them on TV, read about them on the internet, or heard athletes and celebrities boasting about the wondrous effects of these diets. It is believed that detox diets remove toxins from the body that accumulate from the environment, foods we eat, and water we drink, prevent and cure diseases, and give people more energy. By taking certain pills, powders, herbs, drinks, laxatives, supplements, or fasting and only eating certain foods, these results can be achieved. So, what’s the deal with these diets? Do they perform as advertised? Can one expect to achieve optimum health through a detox diet? The answer is simple...NO!

Currently, there is no scientific proof that these diets help rid the body of toxins faster or that the elimination of toxins will make you healthier. Some of these detox diets may actually have a negative effect on your health. The side effects of taking certain pills, powders, supplements, or laxatives can be diarrhea, which can lead to dehydration and mineral imbalances, or problems with the digestive system. Other side effects can include fatigue, irritability, weight loss, and excessive hunger. Fasting or eliminating certain foods can cause weight loss but in the form of water and possibly muscle. If a detox diet is continued for a long period of time, it may result in nutrient deficiencies and can slow down a person’s metabolism, making it harder to keep weight off or lose it later.

These claims may be too good to be true and in reality they actually are. So save yourself time and money and just stay away from these so-called “magical” detox diets. They are unproven and can be a lot more harmful then beneficial. The body is designed to cleanse and detoxify itself without the help any special diet. Our kidneys, liver, and intestines are naturally built to rid our bodies of toxins and excess waste. So let nature take its course and let your body cleanse itself naturally by eating a clean, whole foods diet high in fruits, vegetables, whole grains, fish, lean protein and plenty of water!

7 Tips for a Healthy Vacation: Food, Fitness and Fun!

2009-06-22T15:39:00.013-05:00

Summer is here, and you’re about to take that long awaited vacation – a word synonymous with indulgence, escape, and breaking out of the daily routine. If you’ve been diligently working at establishing healthy lifestyle habits, this whole vacation concept may pose some anxiety. Never fear, because America’s Nutrition Expert® has the tips you need to have a vacation that is fun, fabulous, and won’t leave you falling back on all of the great progress you’ve made!

1. Make a point to pack your workout clothes! Knowing that you’ve packed them and lugged them all the way to your destination, you’ll be more likely to use them!
2. If you are vacationing with family or friends who don’t want to join your workout, bite the bullet and wake up earlier than they do for a quick sweat session at the hotel’s gym, a walk along the beach (hopefully you have one!), or even try one of Exercise TV’s free full-length workout videos. Getting your blood pumping early in the morning will leave you feeling refreshed and energized for a day of vacation fun!
3. To really get a feel for your vacation spot, don’t count on sightseeing by car or tour bus. Instead, why not walk, hike or even rent a bicycle? In addition to it being a fun way to get to know your surroundings, you’re also cutting back on greenhouse gas emissions and sneaking in some exercise (burning some calories)! What’s not to love?
4. Before heading out on vacation, check out the local restaurant menus online! By knowing which restaurants have healthier fare from the get-go, you can avoid finding yourself stuck at a restaurant with limited healthy options. Plus, your traveling companions will be grateful for your superb dining recommendations.
5. Pack a few healthy snacks for the road. Dried fruit, almonds, high-fiber cereal, baby carrots, America's Nutrition Expert® approved energy bars (LARA Bars, Pure Bars, SoyJoy, Clif Nectar) are all great options that can easily keep you fueled throughout your day instead of succumbing to the offerings of street cart vendors.
6. When booking your reservations, try to choose places that have a refrigerator whenever possible. Then, when you get to your destination, take a trip to your the grocery store and stock up on some basics that will save both the budget and the waistline. Stock up on bottled water, organic milk, fresh fruit, whole wheat bread, natural peanut butter, and honey. You can have cereal for breakfast and peanut butter and honey sandwiches for a high energy snack on the go.
7. And finally, make time to indulge! You are on vacation after all! If there’s a local specialty you are just dying to try, go for it! Just suggest that your traveling companion shares it with you, and remember to savor each and every fabulous bite.

Happy and safe travels!

Buyer Beware with Food Labels!

2009-05-27T13:17:00.003-05:00

How many times have you walked into a grocery or health store and seen an array of products that are just screaming at you to buy them because they claim to be full of wonderful benefits? The attractive packaging seems to catch your eye from a mile away with bold neon text on the concoctions that just force you to pick up the product and read what it says. Or how many times have you been torn between two similar products trying to decide which one to buy? Upon further investigation of the packaging, one of the products claims to be a healthier choice, so you immediately drop the other product and pick the one that claimed to be a better choice and walk out of the grocery store with a smile on your face because you feel like you made an informed decision and used your money wisely.

But it is important to understand that just because a product “claims” to have all these benefits doesn’t necessarily make these “claims” true. You may be thinking, how is that even possible? Shouldn’t it be illegal to claim something and then not come through with it? The answer is no. It’s a sneaky new way to market and lure people into buying one product over a similar competitor or to get you to pay extra by making you think that you will benefit more out of it.

So how can you be an informed buyer and not fall for these gimmicks? Well, first it is important to understand the types of claims on products. Usually, they are divided into two broad categories: health claims and structure function claims.

A health claim on a label has two essential components:
1. a substance
2. a disease

A health claim describes the relationship between these two components and is regulated by the FDA (Food and Drug Administration) so it has to be legitimate. A similar claim is a qualified health claim which simply suggests that there is emerging scientific evidence that show some type of benefit.

A structure-function claim is what the consumer needs to look out for. These claims are NOT regulated by the FDA and do not prevent/cure a specific condition or disease; however, physiological effects of a product can be noted which may not be as beneficial as the product states.

The difference between the two seems simple, but trying to decipher that at the grocery store…not so simple.

Here are a few examples of the differences between the two claims that may trick you:

Health Claim (regulated by the FDA)
This product will “lower cholesterol”
This product will provide relief from “chronic” constipation.
This product suppresses appetite to treat “obesity”.
This product helps with “sleep apnea”.
This product helps maintain healthy lung function in smokers.

Structure Function Claim (NOT regulated)
This product will “help maintain normal cholesterol levels”.
This product will provide relief from “occasional” constipation.
This product helps suppress appetite to help with weight loss.
This product helps with occasional sleeplessness.
This product aids in healthy lung function.

* Note: A health claim is more precise in explaining the health related condition or disease, while the structure function claim is not.

These claims were originally confined to dietary supplements which made them sort of easy to control, but now have expanded in the food industry on several other products. Examples include fruit juices and antioxidant drinks which makes it all the more important for us as consumers to know the difference between them. Just recently, CSPI (Center for Science in the Public Interest) sued Coca Cola for making deceptive and unsubstantial claims on its VitaminWater products which they market to be a healthier alternative to soda and providing a whole array of benefits by labeling the flavors as “defense”, “rescue”, “energy” and “endurance”. There is no reason to pay extra for a product just because it “claims” to be beneficial.

Here are some ways to help you make a more informed decision the next time you are at the grocery store:

1. Look for a specific disease like osteoporosis or cancer. A health claim will always be specific and state the disease.

2. Try to look for a disclaimer on the packaging like “these claims have not been evaluated by the FDA”. You will immediately know that it is a structure function claim and not worth your extra money.

3. Other considerations for label misinterpretation: There are several other sneaky marketing strategies that a consumer needs to know about. This includes labeling like:
a. Calorie free: doesn’t necessarily mean 0 calories, and according to the FDA, the product has less than 5 calories per serving.
b. Fat free: the product contains less than 5 g of fat per serving, but if you consume more than one serving, those grams can quickly add up!
c. Sugar free- doesn’t necessarily mean calorie free! It might contain sugar alcohols that still have 4 calories per gram! Usually sugar free refers to a product containing 0.5 g sugar per serving.
d. Sodium free: less than 5 mg sodium per serving
e. Cholesterol free: less than 2 mg of cholesterol per serving and 2 g or less of saturated fat per serving.
f. 0% Trans fat: the product contains less than 0.5 g trans fat per serving, but again if you are consuming way more than one serving, those trans fats can add up.

These tips will surely help you become an informed buyer and be able to pick up on tricky marketing strategies that lure you into believing a product is more beneficial and tempt you into paying more.

Exciting Opportunity for Virtual Internship with Leading Nutrition Expert!

2009-05-11T11:04:00.005-05:00

As America’s Nutrition Expert® and owner of www.nutritionexpert.com, Mitzi Dulan, RD, has been overwhelmed by the number of students seeking internships with her so she has decided to create a “virtual internship” program to be able to allow more interns the unique opportunity to work with her company.

This internship provides a chance to gain valuable experience, build your own portfolio and show potential future employers that you take initiative! BONUS: You get to have FUN while working on exciting projects with one of the best in the field!

Mitzi is currently accepting internship applications for virtual internships for the summer and 2009-2010 year.

Mitzi’s company, Mitzi Dulan, LLC, specializes in communicating credible nutrition, fitness and health information via her social networking platforms such as: Twitter, Facebook, her blog, and YouTube, as well as through her website www.nutritionexpert.com. Mitzi also works a lot with the media in the following areas: nutrition, sports nutrition, food, and fitness.

Types of Activities for Virtual Interns
• write blog posts
• write nutrition, health, fitness tips and facts
• write articles
• create press releases
• update website www.nutritionexpert.com and possibly others
• create marketing pieces
• book research

Qualities Looking for in Virtual Interns
• Must be “go-getters” who take initiative
• Self-motivated and highly driven
• Ability to communicate effectively

Interns can range from juniors/Fall 2009 to graduate students and can have any major; however, we prefer the following majors:
• Business
• PR/Marketing
• Nutrition/Dietetics
• Exercise science/Physiology
• Psychology
• Web design
• Computer programmer
• Graphic design
• English
• Journalism
• Communications
• Culinary school

Qualities that are useful but not required:
• Aspiring writer
• Experience with Adobe Photoshop
• Experience with web design/development

Requirements for internship include:
• Internet/Computer Access
• 15 minute biweekly conference call with Mitzi Dulan (Every other week)
• 5 hour minimum commitment per week

If you want to have fun while gaining some valuable work experience and building your portfolio, send an email to Mitzi Dulan at Mitzi@nutritionexpert.com and request an internship application! Please put “Internship Application Request” in the subject line of your email. Thanks!

Testimonial from Mitzi’s intern:

“It meant so much to me that a dietitian I didn't even know would take the chance on hiring me as an intern. As a result, I wanted to work hard to impress her and prove that it was the right decision. Mitzi and I continue to have a working relationship even after the culmination of the internship - she often calls on me when she is in the midst of developing new projects or would like to create new educational materials. I learned so much about being a professional but also about being a well-rounded person. Mitzi is the person who inspired me to act on my dreams to become an entrepreneur, and THAT is what I call a success story!”

-Katie Hamm, Co-Founder, AllAccessInternships.com

Black Bean Chili: Family Meal Under $6

2009-04-28T09:49:00.001-05:00

After several tweet requests for my black bean chili recipe, here it is! It's delicious, healthy, inexpensive and super quick. I also did a cost analysis and it only costs about $5.55 for the entire recipe which will serve 6.

Black Bean Chili

Ingredients:
1 tablespoon almond oil
1 onion, chopped
2 cloves garlic, minced
4 cans black beans, undrained
1 28 oz can crushed tomatoes
1 tablespoon cumin
1 1/2 tablespoons chili powder
1 1/2 tablespoons oregano
2 tablespoons fresh basil, chopped
2 tablespoons red wine vinegar

Directions:
1. Heat oil to medium in stockpot. Saute onions and garlic. Add beans, tomatoes, cumin, chili powder, oregano, basil and red wine vinegar.
2. Reduce heat and cover; simmer for 45 minutes.

It actually tastes better the longer you let the flavors blend. It tastes great as leftovers the next day, too!

9 Quickest Ways to Lose Weight and Look Fab in Your Swimsuit

2009-04-14T09:09:00.010-05:00

With swimsuit season just around the corner it's time again to cut those extra pounds and get your body swimsuit ready. The good news is there is plenty of time if you make the commitment to take action now. You have about 6 weeks so let's not waste any more time and get started so you can look fabulous in your favorite bikini!

You can pick any one of the nine below but you will definitely get the most benefit and weight loss by applying each one to your life and get a rockin' bod.

9 Ways to Lose Weight Fast for Your Swimsuit
1. Eat only 3 meals a day and one snack which you can either have in the afternoon or early evening.
2. No eating after 7:30 pm. Allow evening and sleeping time to put your body into a caloric deficit to promote fat loss. Also, just like my mother-in-law says "you won't know you are a little hungry if you just go to sleep".
3. During the next 21 days avoid all alcohol (you can have up to two drinks for Cinco de Mayo!)
4. Stop eating when you feel 80% satisfied, not full, stuffed or sick. This will easily save you 200-700 calories! It adds up very quickly since 150 calorie reduction per day can help you lose 15 pounds in a year!
5. Avoid the clean plate syndrome- always leave some food on your plate.
6. *Lift weight 3-4 times per week for 30 minutes but work out hard during those thirty minutes with little rest between sets.
7. *Do some leg squats- there is nothing that can make cellulite go away but doing squats at the gym with just the bar is a great way to tighten up you hamstrings, butt, and quads.
8. *Sprint for 10 seconds and then rest for 30 seconds. Continue this for 10 minutes. *As always when starting a new program consult with your physician.
9. Write down your food intake. Whenever you write it down you will be more accountable and research shows that people who have been successful at losing weight and keeping it off typically keep a food log.

Have a fabulous summer at the beach or pool and don't forget your sunscreen to keep you skin looking young!

Go Green, Get Lean Book

2009-03-17T00:17:00.007-05:00

If you want to buy a book that is a twist on how you can help the environment AND lose weight, you must read Go Green, Get Lean by Kate Geagan, MS, RD. The book is available was just published today and I was lucky enough to see an early copy and the pages are full of great, practical information. The book will help you get healthy and decrease your family's carbon footprint. Geagan provides numerous snacking ideas as well as seasonal recipes and meal plans.

12 Ways to Eat Cheap and Healthy

2009-02-22T21:46:00.027-06:00

Eating healthy is often associated with expensive foods. While this can be true for some foods there are many simple changes you can make that will save you money AND calories! One easy way to eat healthier on a budget is to eat fewer processed foods. Buying fewer packaged and ready-to-eat products is a first step to eating a more wholesome diet that can also save you at the cash register. Adopt one or many of the following 12 tips to eat healthy on a budget!

1. Cook at home more often. This is a no brainer since eating out can get expensive very quickly. By simply reducing the number of meals that you eat out you can help both your bank account and your calorie budget.
2. Make less food and eat less food. Since most Americans eat too much food in the first place, now is a great time to truly stop eating when you are satisfied versus being full, stuffed, or sick.
3. Save green by eating more green! Include more plant-based meals. It's not a secret that meat is one of the most expensive parts of a food budget so by simply switching to some other vegetarian sources of protein like beans (black, garbonzo, kidney, etc.), lentils, or quinoa you can definitely save some significant money. Consider a bean soup or use quinoa as a substitute for rice in recipes to boost the protein.
4. Buy in bulk but with a list. If you live close to a Costco, consider buying some items in bulk (some of my personal Costco favorites: organic spinach, Kirkland Organic Peanut Butter, 1% Organic Milk). Just make sure you don't overeat because you buy in big portions.
5. When eating out share an appetizer and an entree between two people. Most restaurants serve big portions in the first place so cut back on the amount you order.
6. Take a healthy snack to work. This is a great way to make sure you are getting more healthy foods in your diet. Pack some fresh fruit or vegetables. To boost the protein you can try a low-fat cottage cheese.
7. A little advance planning can save a lot of time and make your dollars stretch more for your food budget. Spend some time each week planning your meals/snacks and grocery shopping to make sure you have the ingredients you need.
8. Stop buying ready-to-eat and get to cooking. You are paying more for ready-to-eat foods and they are less wholesome so make it a plan to try at least two new recipes a week. For example, making your own black bean soup can last several meals and it will also be made with less sodium (as long as you don't add too much)and taste more delicious than buying a can of black bean soup.
9. Consider buying store brands. For less money you can often get a product which is very similar in quality. Foods to consider (canned beans, tomatoes, broth).
10. Don't shop when you are hungry and try anything to avoid shopping with your children. If they must shop with you give them their own grocery list to keep them focused on better foods.
11. Replace soda, juice, bottled tea, and other high-calorie, high-cost drinks with water. Also, be good to the environment and your budget by choosing tap water instead of bottled water. Consider buying a water filter like a Brita.

12. Whenever possible, shop at farmers' markets. It's a great way to support your local farmers and you should save money. Now, this is a great place to take your kids shopping with you! Fresh, delicious and nutritious! Visit www.localharvest.org to find one close to you!

How to Lower Your Blood Sugar, Rest Your Pancreas, and Help Prevent Type 2 Diabetes

2009-02-16T20:25:00.013-06:00

Are you eating a diet that makes your pancreas work so hard that it literally loses its ability to produce insulin over time? If you do, you might be "burning out your beta cells" and on the path to developing type 2 diabetes or already be living with type 2 diabetes. New estimates from the Centers for Disease Control and Prevention (CDC) show that around 24 million people in the U.S. have diabetes, which is a 15% increase from two years ago. This is 8% of the U.S. population and 90-95% of these people have type 2 diabetes. The type 2 diabetes crisis is directly related the increasing numbers of people being overweight and obese in addition to our aging population.

Here’s the ugly truth about what happens when you load up on high sugar foods, beverages, baked goods, and other refined carbs: Your body gets flooded with sugar. This is followed by a release of insulin, which causes a sharp decline in your blood-glucose (blood sugar). The insulin moves the sugar from your blood to your liver and muscles, and can also store some as fat. Then you can feel tired and have poor energy from the sudden drop in blood sugar. Repeating the sugar rush–insulin surge cycle several times a day, day after day, week after week, month after month, and year after year sets the stage for insulin resistance, metabolic syndrome, and, possibly, developing type 2 diabetes. It usually begins as insulin resistance, a disorder in which the cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. This is because your pancreas simply gets worn out from working so hard due to all of those high sugar foods you have eaten over the years. However, type 2 diabetes is rising quickly among children, in fact, so much that they no longer use the term adult-onset diabetes.

So what can you do to "lighten the load" on your pancreas.

5 Nutrition Tips

1.) Eat a source of protein and fiber with every meal
2.) Switch to all whole grains
3.) Cut back your portions of carbs like
4.) Avoid drinking sodas, lemonade, kool-aid, most juices, and other high sugar drinks
5.) If you need to lose weight, start eating smaller portions

Exercise

A new study in the journal BMC Endocrine Disorders suggests that 7.5 minutes of intense activity per week could have significant health benefits for reducing the risks of developing type 2 diabetes. It recommends four to six 30-second bouts of intense exercise two times per week. This recommendation is appropriate for people 20 to 40 years in good health. People living with diabetes, heart disease or who are older should discuss increasing their activity level with their physician.

So eat less, and move fast!

How to Lose Weight- Part 2 Video

2009-01-20T19:13:00.006-06:00

Just as President Obama has suggested that each of us take personal responsibility to improve our country we also need to take that same personal responsibility for our health and our waistlines. Within an average day we make countless different choices. You decide what time to get out of bed, what to eat for breakfast, whether you stop at the gym on the way home from work (IF you packed your gym clothes in the morning), if you eat too much and other poor choices. So, I like to call it my "just a little bit every day" principle. If you do just a little bit day after day, month after month, you can create some real positive results. Did you know that merely cutting 150 calories per day you would lose about 15 pounds in 1 year? Be realistic, if you start going to the gym you won't start feeling or looking better after 1-2 days but you can start feeling and looking better in a few weeks and once you feel better working out better than not working out you will be on your way to starting some new healthy habits.

So, if you are ready to get fit and healthy in 2009 check out my newest video which is Part 2 for "How to Lose Weight: 3 Keys to Success to Get Leaner". I share some simple ways to cut calories that will make a difference.

An Overwhelming Hope for My Daughters

2009-01-19T20:58:00.021-06:00

Today's blog post is not about nutrition or health but instead about an overwhelming amount of joy and hope I feel as I watched the inauguration. Personally, it's been an emotional day for me as the mother of two bi-racial daughters. Over 11 years ago, the day before my wedding in Topeka, Kansas I was asked to go to a therapy session with my mother. Yes, I had to go visit a shrink the day before my wedding to make sure I knew I was ruining my future. It was in this session that I was told how my life ahead would be very tough because I was about to marry a black man and I was making a huge mistake. I was told I would not be able to get a good job. I was told I would not be able to buy a home. I was told that certain people would not associate with me because of the color of my husband's skin and that my children would be treated differently. It certainly helped that we had already lived in San Francisco two years and would continue living there for 5 years following our wedding. Since I believe San Francisco is the most diverse city in our country I never really felt uncomfortable with my inter-racial relationship and marriage in the beautiful City by the Bay. Fortunately, I also didn't believe the words that I was told the day before my wedding and I'm happy to report I've done okay so far with owning my own business, owning a nice home and having wonderful friends throughout the country.

But for me, today is more about the children of this country. As I sat watching Oprah a few years ago when she shared a revealing documentary by a 17 year-old black student who was doing a "doll test" to recreate the research from the 1950's about both black and white children associating different qualities of each doll based on skin color. The black doll was associated as more ugly and not as smart and the white doll as more attractive, nice and smarter. I was astounded so I decided to do my own test with my daughters. Sure enough, they confirmed the study findings. So what did I do? As a nutrition and health researcher I immediately got on the internet and bought three books on Amazon that I thought would be good for the girls. All of them had a black mom and a white father but I thought they could see someone who looks like them since I couldn't find any with a white mom and black dad. I began reading these books to my daughter frequently and showing them pictures. Close to that time, my oldest daughter wanted a Barbie cake for her birthday so I made sure to ask the cake lady to buy a Barbie with brown skin. During my daughter's birthday party one of her closest little friends said "that's not a real Barbie!". I was horrified but understood that the little girl wasn't trying to be mean she just never sees brown-skinned Barbies. I am also a believer in positive self affirmation for my children and started to have them repeat after me, "I have beautiful brown skin", "I am beautiful on the inside", and "I can be whatever I want to be when I grow up" and they usually add a few more. I figure if they hear it from me and say it to themselves enough times they will believe it.

Now, my girls, as well as black and white children throughout the country can realize that with hard work and determination anything is possible in the United States of America. As I have frequently caught my 7 year-old watching Sasha and Malia Obama intently on the tv, I smile to myself. I am so grateful that now they will not only hear from me how they can do and be anything but they can also see it and understand that we are all so very blessed and lucky to live in the best country in the world!

By the way, all of my family now loves my husband dearly and prior to my mother's death from cancer she said he was the best son-in-law. Sometimes it just takes time for people to understand that we are really more alike than different. And thanks to all the K-State ADPi sorority sisters who always supported me in my relationship even when I had my own doubts about it at the beginning.

Also, if you want to see the documentary click here.

Peace and love to all,
Mitzi

Lose Weight- Part 2 Video and Are Your Friends Good For Your Health?

2009-01-17T11:42:00.009-06:00

Hello, I'm sitting in the Phoenix airport getting ready to fly home until next Wednesday when I leave for the final 6 cities of my 10 city tour.

I just recorded two short new videos which will not only help you reduce your daily calorie intake to assist in your weight loss efforts but also a BONUS video called "Are Your Friends Good for Your Health and Happiness?"

Find my other videos on YouTube!

Sorry for the short post but we are boarding now!

Coming soon- A Facebook Fan Page! You can also follow me on Twitter at

2009 10-City Media Tour

2009-01-07T15:48:00.004-06:00

I am at the airport now waiting to fly to my first city (Washington, DC) for my media tour. Below is my schedule for the month. Take a look to see if I'm visiting your city!

January 8 Washington, DC (CBS)
January 9 Hartford (CBS)
January 13 Miami (NBC)
January 17 Phoenix (IND)
January 22 Atlanta (FOX)
January 23 Chicago (CW)
January 24 Denver (ABC)
January 26 San Diego (NBC)
January 27 Sacramento (NBC)
January 28 Seattle (ABC)

Lose Weight Part 1 Video

2009-01-04T17:07:00.003-06:00

I just got my YouTube account up and working! My channel is www.youtube.com/thenutritionexpert . I recently bought a new Flip Mino HD so I can do videos to share nutrition, fitness, and health information easily to all of you. My first video provides 3 Key Strategies to Start Losing Weight.

Check out the video!

I hope you are all committed to improving your health and nutrition in 2009! Small changes can create big results for you and as I always say "just a little bit" every day and you will be amazed what you can do in one year!

Wishing you a year of health and happiness!
Mitzi

It's a New Year for a New You- Lose Weight in 2009!

2008-12-29T13:22:00.008-06:00

Lose weight, eat right, exercise, spend more time with family and friends, get out of debt, do any of these resolutions sound familiar? Probably, since they are several of the top 10 most popular New Year’s Resolutions. With the holidays behind us, it’s that time again- time to make your New Year’s resolutions. In fact, you might have already made your resolutions and if you are like millions of other Americans many of you have already put losing weight at the top of your list. Kudos to you for making your health a top priority in the New Year!

The gym is bustling in January with people wearing their new workout clothes and committed to getting healthy after their most recent visit with the bathroom scale. By February the blame game is rearing its ugly head. People start deciding it is just too much work and fall off the exercise and eat right bandwagon and fall into the “I’ll start again next week” trap. Next week turns into next month and before you know it you will be swimsuit shopping at the same weight you are now. To learn how to avoid this from happening to you this year read on.

Achieving your weight loss goals can happen and the good news is that it’s completely up to you! Most Americans want to lose weight but simply don’t want to put forth the effort to exercise and eat better. Reality check- that rarely works! It really comes down to one thing. That thing is making choices. Just as you talk to your kids about making good choices, you also make dozens of choices every single day which will affect your health, fitness and fitting room experiences in the months to come. Delete your excuses and avoid blaming, complaining or justifying why you are not doing something and just do it. Save yourself the energy and put it into lifting weights or going for a walk. I have heard it all and counseled some of the most successful CEOs, CFOs, venture capitalists, professional athletes, working moms and ultra-busy stay-at-home moms who do make their health a top priority. So the “I’m too busy” just doesn’t fly.

So what else can you do to avoid the common traps that prevent most people from sticking to their resolutions? Simple, you can understand and apply the “just a little bit” principle. In a nutshell, this means that if you consistently do “just a little bit” day after day, month after month, eventually you have created enough compound interest to feel and see very noticeable improvements.

Here are some additional tips to help you stay on track to achieve your weight loss goals this year!

Write Down Your Goals
If you are serious about losing weight in 2009, write it down. This is such an important step to successfully reach your weight loss goals. Just the act of writing down your goals makes a thought three-dimensional. You can write your goals in a journal or simply on a piece of paper. I prefer to always keep a composition notebook with me and write my ideas, goals, and notes. It is so nice to go back through and look at my goals, reflect and make new ones. I also suggest writing your goals in several places so that you see them on a daily basis which will make you more likely to take positive steps towards your goals. Be very specific and set a specific date that you want to achieve your goal. A sample goal could be: I want to lift weights 4 days a week for thirty minutes by February 11, 2009 or On the 1st of every month I am going to write family time into my calendar and on those days I will not touch or even think about work.

Eat Less and Move More
These four words are pretty much the magic bullet for weight loss. Okay, so not really a magic bullet, but believe me, it works.

Log it
People who are most successful at losing weight and maintaining write it all down. Start writing down every morsel you put into your body on a daily basis. You would be surprised at the number of clients who tell me “I just don’t understand, I don’t eat that much and I’m not losing any weight”. Bottom line- you can be unconsciously eating hundreds of calories everyday and sabotaging your weight loss efforts. Let’s just say, eating the rest of your kids mac and cheese and being the family garbage disposal to avoid wasting food is the first habit to break. Writing it down makes it real and helps you stay accountable.

Say “Cheese”!
Okay, you might think I’m crazy on this one but get out your digital camera, put on your swimsuit and take a photo. Pictures don’t lie so you can get a reality check and it will be a great way to follow your progress. Take a picture each week and put it along with your food log and personal weight loss goals. Avoid overreacting or letting a two-pound weight gain on the scale discourage you. Lean muscle weighs more than fat and I’ve had many clients lose weight in cycles. You might not lose weight for 2-3 weeks and then in one week lose 4 pounds. A healthy goal for losing weight is aiming to lose 1-2 pounds a week.

Create a Successful Environment
Make it easier on yourself by creating an environment which will help you to be less tempted and make better choices.
-Keep fruits available and visible on your kitchen counter
-Keep bite-sized chocolate and a few other treats tucked away in the pantry and get rid of the rest of your junk food
-Keep a case of bottled water in your car and at home
-Have some healthy snack foods on hand (non-fat cottage cheese, almonds, dried fruit)
-Fill your refrigerator, freezer and pantry with nutrient-rich foods (fresh and frozen fruits and vegetables, lean protein and whole grains)

Start Good Habits Early
Be mindful that you are the best role model for your children and it is very important that your children see you exercise and make healthy eating choices for your family.

These tips should give you a great start but more importantly help you to understand the key to success is consistently doing “just a little bit”. Remember, this is a marathon, not a sprint. You didn’t gain the weight overnight and as Chinese philosopher, Lao Tzu, said “The journey of a thousand miles begins with one step”.

Food, Beauty and Nutrition with Honey at the Roosevelt Hotel in Hollywood

2008-12-16T13:33:00.009-06:00

I recently attended a fabulous food, nutrition and beauty event at the Hollywood Roosevelt Hotel. I always love getting back to the beautiful weather in California- especially since it is snowing in Kansas City right now! The event was sponsored by The National Honey Board and I was the nutrition spokesperson along with executive chef, Neil Fraser, of Grace Restaurant and celebrity beauty expert Christopher Watt. His clients include Halle Berry and Jennifer Lopez. The photo is of myself, Alain Gayot of www.gayot.com, and Christopher Watt.

Chris was doing facials for the media guests while Neal and I were busy mingling and answering questions about ways to use honey in food and the nutritional value of honey.

I was surprised to learn that a recent survey showed that 30-40% of people think that something is added to honey between the beehive and bottle when, in fact, nothing is added to honey. Honey really is a pure sweetener with no artificial ingredients added. My family enjoys eating honey on whole wheat bread with peanut butter as a quick snack or added it to a marinade for fish (this recipe will be in the book that Tony Gonzalez and I are writing- August 2009).

Of course you still have to be mindful of calories- so as with any food, don't overeat it, but with the sweetness of honey a little bit can go a long way.

I also had the opportunity to taste several delicious dishes made with honey and a honey margarita. It was a fun-filled night meeting several very nice members of the LA media and I did my first Spanish speaking television interview!

10 Holiday Eating Tips to Avoid the Weight Gain!

2008-12-08T00:12:00.005-06:00

I made two gingerbread houses and frosted sugar cookies (using my great new Crate and Barrel cookie cutters) with my daughters this weekend, attended a Santa brunch, and have 4 holiday parties this week including a cookie party I host every year. Next week I have two parties.

It's not easy to maintain your weight and prevent taking your body on the sugar roller coaster ride. Just because the holidays are around the corner doesn’t mean that you need to choose between food deprivation and weight gain. With a little thought and planning, you can avoid overindulging at parties this holiday season and still have fun!

Here are some holiday party tips- try two, three, or all ten and you will be ready to hit the party scene without expanding your waistline.

1. Don’t skip meals! Going to holiday parties feeling famished only leads to overeating. Eat a snack or small meal prior to your party.
2. If you don’t love it don’t eat it. Ever pick something up because it looks so yummy only to be disappointed after your first bite? If you try a food that looks fabulous but tastes marginal, stop eating it, save the calorie and spend them on food you really enjoy.
3. Drink lots of water. Drink water before and during holiday parties. It will help to fill you up so you are less likely to consume excess calories.
4. Plan your alcohol consumption. It is okay to drink but set some goals to limit your consumption. For example, have no more than 4 drinks per week or two drinks per party.
5. Eat smaller portions. This is the best way to enjoy the foods you love without gaining unwanted weight.
6. Load up on vegetables and fruit. Holiday parties typically have a vegetable and/or fruit tray. This is a perfect opportunity to load up your plate with these tasty, nutrient dense foods.
7. Write down what you eat. A little bit here and a little bit there can quickly add up to 600-800 calories. So, write it down to improve accountability and make it easier to fit into your little black dress.
8. Take it easy on yourself. You do not have to attend every holiday party you’re invited to, and it is okay if everything is not perfect, including your eating. Enjoy the food at holiday parties, just in moderation.
9. Give thanks. It is so easy to lose focus during the holidays since it can be a stressful time. Remember, the holidays are a time to be thankful for all of the blessings in life and to spend time with family and friends.
10. Give the gift of health. The holidays are the perfect time to give the people you love a gift to improve their health. Consider a great book for mental nutrition (not a romance novel), a healthy cookbook, a personal training or nutrition sessions, or a relaxing spa treatment.

Fun Holiday Party Idea
Even though I am a registered dietitian and certified personal trainer, I love tasty treats just like the rest of you! About seven years ago I started inviting my girlfriends over for an afternoon in December to have a “Holiday Cookie Exchange”. You can host your own holiday cookie exchange by simply inviting your guests (www.evite.com) and asking each to bring 3 dozen holiday treats. Then you exchange and take your goodies home to your own family.

Happy Eating!
Mitzi

Genes and Your Metabolic Rate

2008-11-27T21:22:00.003-06:00

Ever wonder if it wasn't a simple mathematical equation? Well, you just might be right. Researchers have recently identified 4 genes- FADS1, LIPC, SCAD and MCAD, that could drive metabolism and possibly help explain why some people struggle more to maintain a healthy weight and have differing responses to diet and exercise programs. Check out the article.

ESPN.com Article on NFL Big Men- Nutrition for NFL Players

2008-11-27T18:35:00.003-06:00

Ever wonder some of the challenges of being an NFL big man? Check out this interesting article that Mitzi was interviewed for this article on NFL big men.

NSA Conference and My Upcoming Schedule

2008-11-25T01:04:00.006-06:00

I just got back from attending an amazing conference in Scottsdale, Arizona. It was a National Speakers Association Conference. I met a lot of great people and learned some new stuff for which I have already taken action on many of them. For one, I got my twitter account set up!

Next week I am traveling to LA for a fun media event as a media spokesperson with the National Honey Board. I will then head to San Francisco to discuss a new potential business opportunity.

January will be a busy month as I will be doing my normal March media tour in January to go with New Year's Resolutions. I'm not sure the cities I will be visiting yet but we make sure to keep you posted. I'm hoping to take photos of some of my meals this year since one of my favorite things to do is to try out different restaurants throughout the country.

Happy Thanksgiving to you all!
Mitzi

Families Who Eat Together Stay Together- Healthy Families

2008-11-09T20:43:00.003-06:00

Researchers have shown that teens who eat with their families on average five times a week are less likely to be troubled teens compared to those who eat with their families three or fewer times per week. The teens who didn't eat together as a family as often were more likely to do drugs, be depressed, less motivated at school, and had weaker peer relationships.

What can you consider eating together? All family members are gathered together around the same table at the same time. No one is eating in another room and televisions are off.

So, get your kids started young at eating together but if you are often challenged by the lack of conversation consider buying Dinner Games or Family Table Topics which can both be purchased on Amazon.com. My kids love these games!

Is Stress Making You Fat?

2008-11-02T13:52:00.003-06:00

Are you constantly stressed out? Do you go to bed at night worrying? With the current economic environment it is easy to understand why many people are more stressed out than ever before. However, it is important to try to manage your stress effectively. When a person is stressed it increases their cortisol levels. With time, elevated cortisol levels are very unhealthy and can actually suppress your immune system and may actually lead to weight gain.

So, make sure you are taking care of yourself. Here are a few tips to help you.
1. Smile and laugh often each day. This will help to reduce cortisol levels.
2. Keep a gratitude journal and each day write down 5 things that you are grateful for in your life.
3. Read a positive book like a book by Jack Canfield or John Maxwell.
4. Surround yourself with positive people.
5. Be present each day for life and love.
6. Keep it in perspective and aim to go to bed without worries.

Calorie Free Beverage Option at Costco

2008-09-22T13:23:00.004-05:00

I frequently have clients ask about zero calorie drink options. Given the fact that I do not advocate drinking artificial sweeteners in diet sodas or other drinks like Crystal Light, I was happy to find a sparkling water at Costco called Talking Rain. It has a mild taste with three different flavors including lemon zest. It's organic and has no artificial sweeteners with zero calories.

Spouse or PDA...which would you choose?

2008-09-20T19:12:00.004-05:00

According to a new study, 35% of those surveyed said they would pick their PDA over their spouse in the bedroom.

Being conmnected 24/7 makes many think they work harder today than five years ago.

Other findings from the survey:

-84% of people say they check their phones either before they go to bed or when they wake up in the morning.

The study surveyed 6,500 workplace professionals via phone with an individual income of $50K and higher, a least two business trips per year and a Blackberry or mobile email device.

Five countries were surveyed, including the U.S., China, Australia, the United Kingdom and Germ

New Water at Costco

2008-09-02T08:53:00.003-05:00

I was speaking to a group of women CPAs keynote last week in St Louis and had a few people ask about a zero calorie healthier beverage option. This past week, during a Costco shopping trip I discovered Talking Rain sparkling artesian water. It is organic and coming from a person who is typically not a sparkling water fan was tasty. The flavor is from fruit extracts. This is definitely a great alternative to water as a zero calorie drink.

Many people today are wasting large portions of their total calorie budgets on high calorie drinks such as soda, alcohol, and juices.

Cheers,
Mitzi

Sign Up for a Local CSA (Community Supported Agriculture)

2008-07-06T13:22:00.004-05:00

Hi All!

It's summertime! With summer, comes delicious and nutritious foods from the farm.

To enjoy the great local food in your area visit www.localharvest.org! It is a great website for finding farmers markets, family farms and CSAs near you! Personally, I pick up my two bags of groceries every Saturday morning for $25 and get an assortment of yummy foods from local farmers. My girls love going with me to pick up our "food from the farmers" and then I make a full meal entirely from my CSA food on either Saturday or Sunday night for the family. Actually, we might enjoy a bottle of wine with the meal as well which is not included in the CSA:)

So, try to buy local whenever possible to support the local environment, economy and community and decrease the number of "food miles" to your plate.

Happy Eating!
Mitzi

Media Tour 2008 Complete!

2008-04-05T15:17:00.002-05:00

I'm at the Phoenix airport and love the Southwest computer stations. Finally, enough plug-ins for to charge our phones and laptops.

Today, I did my last tv interview. I did a great show called Good Morning Arizona. Actor, Terry Cruz, was on before me. Then, as I walked into the station, anchor Brian Webb, said hello. It was a surprise for both of us as I worked with Brian a lot in Kansas City as he was an anchor for NBC in KC for many years.

My other interview earlier this week was on NBC in Philly on Monday. It was a busy day in the green room that day. Stephen Byrd, producer of Cat on a Hot Tin Roof, starring Terrence Howard, Phylicia Rashad, and James Earl Jones was there along with actor Lou Myers. They were all very nice and invited me to the show in NY. I'm hoping to make it next month during a business trip.

Time for me to crank up my workouts a few notches which shouldn't be a problem since I am now being trained by former KC Chiefs Strength Coach, Billy Long. He has me doing many of the same things as the pro football players, so he is kicking my butt.

Thanks for following me around the country. I am happy to be heading home to hang out with my family.

Cheers,
Mitzi

Media Tour 2008- Continued

2008-03-30T16:04:00.003-05:00

Sorry I haven't posted for so long! I have been traveling non-stop since March 21. I had beautiful weather in Arizona for my weekend of Spring Training with the Royals. I just met with some of the players to help them improve their diets so they can have better energy and lose/gain weight. I get to stay at a lovely resort called the Wigwam Resort and Spa but work pretty long hours whenever I am in Arizona.

I flew from Phoenix to Sacramento last Sunday night for my Monday morning interview in Sacramento. This was a fun interview. It was actually in a mall. The noon NBC show has an satellite in the Arden Fair Mall. The interviews are done almost Today Show style. With the carousel going around next to me and lots of people standing behind it was a new experience for me. It was really fun. Other good news. I forgot my eyelash curler for the trip. I like the Shu Umera one and when I went to pick one up at Target on Sunday...CLOSED for Easter. I knew I couldn't do the rest of the tour with uncurled lashes so I was in great luck when the mall had a Sephora!! I have never went shopping minutes before my tv interview. After my interview a car service took me to San Jose. I was able to meet my very good friend Alison for dinner in Palo Alto. The next morning I did an interview on NBC in San Jose. After the interview my media escort took me by my friend's cupcake place www.sibbyscupcakery.com. We went to high school together. Her business is doing great and I was excited to get a cupcake and t-shirt when I stopped by and surprised her. We actually lived only a few blocks from each other in San Francisco but went to high school together in Topeka KS.

Next stop, Minneaspolis, got in late Tuesday night, did my interview Wednesday morning on FOX and then flew back to San Diego. I love San Diego and stayed at one of my favorite hotels, Kimpton Hotel Solamar. The Kimptons are awesome. They are pet friendly and stand for a lot of great social issues. They offer free wine from 5-6 pm every night and LOccitane products. The decor is clean and modern which I love. When I got in I had a quick drink at the outdoor bar by the pool and then I had dinner at Oceanaire and I had a sensational ahi tuna recommended by my nice waiter, James. I had to get to bed since I woke up at 4:15 the next morning. I did my interview on NBC on Thursday morning.

We did the interview outside at about 6:45 am so I was done working by 7 am and had the rest of the day to play in San Diego. I went for a walk by the water and then just relaxed in the sun. I had an amazing salmon fish taco at Tin Fish by the Padres ballpark. One of the Chiefs players players recommended that I try Mr. A's in San Diego. The view was outstanding. It was a little chilly but they brought a heat lamp over by me and my nice waiter, Chris, took good care of me. I enjoyed my meal but my scenary even better. I sat outside and could see the water and the planes coming in at the airport. This was my "free day" as I didn't have an interview on Friday morning so I stayed an extra night in San Diego.

I got to sleep in on Friday and then go do a quick workout and go get ANOTHER fish taco since it was so yummy! Now it was time to go to Houston. I got upgraded to first class which is always nice. I got to Houston and stayed at the new, sleek and sexy Hotel Zaza. It had a great vibe and my room was spectacular. Too bad I will only be there a few hours. I went to Monarch which is the hotel restaurant/club. I grabbed a drink and a quick bite to eat. I could tell it really is a hot place in Houston to hang out but I needed my sleep as I had to get up at 4:45 am. Maybe next time but this is definitely a hotel to remember!

Interview in Houston went well. The anchor was very sweet. Then I headed straight to the airport and Washington DC. I am staying in a Kimpton again so happy about that. However, this was a brand new one and not the one I stayed in before in DC. I had a great room. I had a free glass of wine and then went to Al Tiramisu which was recommended by the concierge and media escort. I sat at the bar and had a great conversation with owner Luigi. He was so much fun. He ran a 1/2 marathon yesterday morning! My food was excellent and sitting at the bar chatting with Luigi for a few hours was a joy. A couple from Minnesota also joined us at the bar a little later and also a few folks from Ohio who want my opinion on improving nutrition for our schools.

Today, I took a train from D.C. to Philly. I have a nice room in a Hilton but I am exhausted from my travels. I took a shower and just relaxing. I ordered room service for lunch and might for dinner as well. I'm not downtown and I don't feel like grabbing a taxi tonight.

The great news is I get to go home tomorrow as I miss my family a lot! I've had a fun tour this year so far but definitely ready to see the family. Next Friday I make a quick trip to Phoenix to complete my final city of the 10-city tour.

I do think traveling offers so many cool experiences and feel very lucky that I have the opportunity to travel with my work.

Cheers,
Mitzi

Day 2 Hartford, Conneticut

2008-03-18T14:09:00.002-05:00

Hello,

I did my 3 minute tv interview this morning. Besides my DVD I am talking about some products including Sambazon Acai Juices and Smoothies, Horizon Organic Milk with DHA, Buitonni Whole Wheat Pasta, and HomeBistro.com. It was a quick interview but was nice to see a familiar face as I have worked with the anchor before. Now, I'm sitting in the airport waiting for my flight to Washington DC and then back home to Kansas City. IThis is a small airport so not many eating options during my 3 hour wait. I chose a tuna melt on wheat and only ate the bottom half of a bun along with a bottle of water and 1/2 raw revolution energy bar in my purse. Looking forward to my travel later this week since it will be warmer weather and good food!

Every trip I make to spring training in Surprise, Arizona I stay in the Wigwam Resort. It is a lovely resort although I don't spend much time there since I am working long hours. But, after I check in I head straight to Sprouts which is a great grocery store in Surprise that is a natural foods grocery store. Yummy!!

Healthy regards,
Mitzi

My 2008 Media Tour-blogged

2008-03-17T19:52:00.004-05:00

I decided to blog my media tour this year as I often get asked what I do and it can sometimes be a little hard to explain. This year I am doing a 10-city media tour in the country's top 25 media markets. I will be talking about my Fuel Like a Champion DVD www.fuellikeachampion.com in addition to some other great products to fuel your family.

My first stop was Atlanta and I had my interview on Family Net this morning. This is a nationally syndicated show. The rest of my tour is with the local networks. The interview was about 11 minutes which in tv time is forever. Most interviews are between 3-5 minutes. During the tour I spend a lot of time in airports. I like to say that I travel for about 12 days to do about 50 minutes of work on-air. Typically you don't get hair and make-up but I did get make-up this morning. There are certain colors that look best on tv which are usually greens and blues. These aren't my usually colors so when I spot a good tv shirt I usually buy it. So, what did I talk about? The anchor and I discussed how to pick the right whole grains, menu options for families, healthy nutrient-rich drinks for energy. We also discussed a few gluten free options and how to get your kids to drink water. I will write more about these through my upcoming posts.

One of my favorite parts about my 10-city tour is finding fun places to eat in the different cities. I am definitely a foodie. I was fortunate enough to live in San Francisco for 7 years before I had kids and my husband and I got to enjoy the great food the City had to offer. Kansas City is a wonderful place to raise children and buy an affordable home. There are also some very nice restaurants in Kansas City but I don't think anyone would disagree that it ain't no San Francisco!

So, last night I did go to a restaurant in Atlanta called Nan that my friend, Tony Richardson recommended to me. It was delicious. I had a coconut soup with coconut meat and shrimp in it. One of the BEST soups I have ever had. Then had a sea bass with an amazing sauce then I called it a night and headed back to the hotel. I didn't sleep well even though the bed was very cozy.

Tonight I had some sushi here at the hotel in Hartford, Conneticut. Not too good. I will be heading home tomorrow to hang out with my girls until I leave again on Friday to go to spring training with the Royals and then the rest of the cities on the tour. Next stops on tour are Sacramento and San Francisco (WOO HOO!).

Happy St. Patrick's Day!!

Cheers,
Mitzi

Creating a Legal Wellness Program in Your Organization-Discrimination Not Allowed!

2008-02-24T17:35:00.004-06:00

With skyrocketing healthcare costs many employers are developing wellness programs to improve the health of their employees.

Programs often reward employees for good behaviors and penalize employees with unhealthy habits like smoking. What many people don't realize is that most of these programs violate the nondiscrimination provisions of the Health Insurance Portability and Accountability Act of 1996 by treating employees differently based on factors related to their health status.

If a program treats all employees alike regardless of health status is permissible and not discriminatory. For example, reimbursing an employee for completing a smoking cessation program is permissible if reimbursement is based on participation in the program and is not contingent upon the employee's success at quitting smoking. Likewise, a wellness program that reimburses employees for health club memberships or which rewards employees for participation in a wellness event regardless of the outcome are also permissible.

To bring wellness programs into compliance with HIPAA, the U.S. Department of Labor has issued regulations which go into effect with plan years beginning July 1, 2007 or later. Employers with calendar year plans need to ensure that their wellness programs comply with the nondiscrimination regulations on or before Jan. 1, 2008.

The Department of Labor has provided a limited authorization for employers to reward employees who engage in healthy behaviors. In order to qualify for this authorization, a wellness program that provides a reward to an employee for satisfying a standard related to a health factor must meet the following five requirements:

1. The total reward for all the plan's wellness programs that require satisfaction of a standard related to a health factor is limited, generally, to no more than 20 percent of the cost of the employee-only coverage under the health plan. If dependents are included, then the program must not exceed 20 percent of the cost of coverage for the employee and dependents.

2. The program must be reasonably designed to promote health and prevent disease.

3. The program must give individuals eligible to participate the opportunity to qualify for the reward at least once per year.

4. The reward must be available to all similarly situated individuals. The program must allow a reasonable alternative standard (or waiver of initial standard) for obtaining the reward to any individual for whom it is reasonably difficult, due to a medical condition, to satisfy the initial standard.

5. The plan must disclose in all materials describing the terms of the program the availability of a reasonable alternative standard (or waiver of the standard).

If the plan meets the foregoing criteria, the plan may not only offer rewards based on healthy behaviors, but can also impose a premium differential between smokers and nonsmokers.

As noted above, most employers will need to ensure that their wellness plans comply with the foregoing criteria on or before Jan. 1, 2008. Additional information is available on the Department of Labor's Frequently Asked Questions page at http://www.dol.gov/

Fish Oil Favorite

2008-02-18T12:37:00.006-06:00

I am often asked about fish oils and my personal favorite is the Ultimate Omega from Nordic Naturals. You can even get it for about a 15% discount if purchased through www.iherb.com. Aim to eat fish at least twice weekly in your diet and consult with your physician prior to taking fish oils.

The American Heart Association's 2006 Diet and Lifestyle Recommendations:
-Patients without documented CHD eat a variety of fish, preferably oily, at least twice a week
-Patients with documented CHD are advised to consume 1 gram of EPA plus DHA per day, preferably from oily fish. EPA plus DHA supplements could be considered in consultation with their physician
-Individuals with hypertriglyceridemia, under a physician's care, can consume 2-4 g of EPA plus DHA per day.

Be aware that at the 3-4 gm level of fish oil it can have potential blood thinning effects so make sure you discuss with your physician.

There is also some interesting research related to the anti-inflammatory benefits of fish oils and some for children with ADHD.

Tony Gonzalez's Wall Street Journal Article- The 247 pound Vegan

2008-01-28T12:27:00.001-06:00

Hi All,

Reed Albergotti from the Wall Street Journal did a great article on Friday, January 25th on Tony Gonzalez's diet and his shift from junk food to a primarily plant based diet. Take a look! You can also view a video of Tony making his morning smoothie! Tony and I are currently co-authoring a book which will show you how you can eat to feel great and get healthy!

It is great to work with a professional athlete who gets it and realizes that you can perform you best by putting the very best fuel in your own gas tank!

So, you can start making some of your own changes by following a few simple steps:
1. Read food labels and avoid foods that have words you can't pronounce or know what it is.
2. Eat organic whenver possible. Now, nutritionally speaking the debate is on whether organic is better. However, we KNOW it is better for the environment AND it certainly can't hurt to avoid pesticides whenever possible since we don't really know the safe level.
3. Try to eat more local, meaning maybe join a CSA.
4. Take pleasure in eating. I know I do!
5. Start your own herb garden in your kitchen. Check out www.aerogrow.com. It is awesome! My kids love it and there is nothing like adding your own fresh herbs like basil to some fresh mozarella and tomato! Yummy!
6. Aim to cook more. When you are cooking you have a much better idea of what is going into your body.

Eat. Move. Live Better.

Check Out My Nutrition Feature on ESPN.com!

2008-01-15T15:55:00.000-06:00

Since it is that time of the year again, you need to check out my nutrition feature article that is currently up on ESPN.com. Remember, with the New Year already here it is important to write down your goals for 2008. Review them every day, and TAKE ACTION NOW! Don't wait another day to start eating LESS and moving MORE if you are looking to lose weight in 2008! You can make it happen. No one else can. Stop blaming, complaining and justifying your current weight and situation and get to work. You can do it!!

Cheers!
Mitzi

Steroids in Sports: Making What You Eat Even More Important

2008-01-02T14:02:00.000-06:00

With all of the talk about who is getting busted for past and present use of steroids and other performance enhancing substances in professional sports, let's talk about how you can improve performance LEGALLY!!

Two words: EAT BETTER!! Okay, it doesn't sound as sexy but it works. I know it does. As the team nutritionist for the Kansas City Chiefs and Kansas City Royals I have witnessed many professional players, both rookies and veterans who discover how puting better foods into thier body CAN give them a competitive edge. Two of the best examples of this are the only two Kansas City Chiefs selected for the Pro Bowl this year- Tony Gonzalez and Jared Allen. Both of these players made significant changes before starting the 2007 season. Tony Gonzalez had a fantastic year breaking several NFL records. This comes after making major changes in his diet when he swore off eggs, dairy, and red meat. Most of his meals are vegan. He feels better than ever after giving up the high-fat, high-calorie, low nutrition foods that many professional athletes use to fuel their million dollar bodies. Jared Allen did the same. Although he didn't switch to vegetarianism like Tony, he now puts high peformance fuel into his own gas tank which helped provide him with the energy to lead the NFL in sacks this year and earn his first trip to Hawaii for the Pro Bowl.

So, here are 5 simple steps to fuel your own body for optimal performance and you don't have to be a professional athlete to reap the benefits!

1. Eating the right carb and protein combination can most definitely enhance muscle building and energy levels. Research shows that immediately following exercise you should have your first recovery calories in the form of a beverage with a ratio of about 3-4:1 carbs:protein. You want to do this within 15-30 minutes after exercise/training. Waiting even 2 hours can impair recovery. You can make yourself a recovery smoothie with some organic milk or almond/rice milk. Note: I am not a soy fan. A scoop of protein powder and add in some fresh or frozen fruit. This is the all natural performance enhancing formula.

2. Avoid drinking your calories...yes, I'm talking sodas, fruit juices, and alcohol. Did you know your "Guy's Night" can easily add up to a whopping 1000-1500 calories! If you are drinking 6-10- 12 oz LIGHT beers (600-1000 calories), 6 mixed drinks (1200 calories), 10 oz of orange juice per day (55,662 calories in one year). Also, watch out for the Starbucks on steroids. Many coffee drinks are over 500 calories! Yikes! Drinking calories is the culprit of many of my clients struggle to control their weight (both athletes and non-athletes). Are you drinking calories which can be easily replaced with water or tea (green, white)?

3. Eat more plant foods instead of foods made in plants! Aim to eat more fruits and vegetables like blueberries and spinach. Make a morning smoothie to start your day with some high performance fuel! My personal favorite is some 1% organic milk with either fresh/frozen berries and a banana, a scoop of protein powder, and some uncooked oatmeal. Yummy! You can throw in nutrient-rich spinach to start your day off right. It might sound gross but you really can't taste it...this is Tony's trick for getting some vegetables in his morning smoothie.

4. Stop eating when you feel satisfied. Notice, I did not mention feeling full, stuffed or sick. SATISFIED.

5. Get rid of white foods in your panty and start eating whole grains. I'm talking white rice, bread, pasta, pancake mix, English muffins, etc.- throw it in the trash. Switch to whole grain bread, brown rice, whole wheat pancake mix, whole wheat tortillas, whole-wheat cous cous. Always read the nutrition labels and look for the words whole wheat or whole grain as the first ingredient listed. Try foods like quinoa, which can easily be substituted in recipes which call for rice.

Cheers to a Happy, Healthy, and High Energy 2008!!

Mitzi

More Reasons to Eat Your Fruits and Vegies!!!

2007-12-07T23:18:00.000-06:00

Check out this recent article about how eating your fruits and vegetables can reduce your risk for cancer. Hint: eat more raw broccoli! Click here.

Watch This!

2007-09-07T12:33:00.000-05:00

Check this out to see how doing the small things can make a difference in your life! www.212movie.com

My Trip To Sydney!!

2007-08-13T01:10:00.001-05:00

I just returned from a wonderful business/fun trip in Sydney, Australia. I was lucky enough to travel with long-time friends and make new ones in Australia!! I hope you all get to visit this beautiful country at some point in your life.

Cheers,
Mitzi

Mercury in Fish

2007-08-09T01:14:00.000-05:00

Here is great list of mercury content in fish.
http://www.cfsan.fda.gov/~frf/sea-mehg.html

In Memory of Ann Selkowitz Litt, MS, RD

2007-05-31T20:02:00.000-05:00

I am saddened and shocked that yesterday, I tragically lost a friend and colleague with the passing of Ann Litt. Ann was such an amazing person and a true pioneer within our profession. She will be missed so much by so many. I feel lucky that I had the opportunity to enjoy dinner with Ann in Austin last month but feel disbelief that I won't see her at another meeting or receive an e-mail, phone call or cleverly written holiday card from her again. I recently nominated her for the 2007 Nutrition Entrepreneur of the Year Award and hope that she is honored with this most deserving award for her incredible contributions to our profession. She was so grateful for thinking of her for this award but I hope she realized how so many of us are so grateful for having our lives enriched by knowing her.

May we all learn from her positive energy, willingness to help others, and humility.

My thoughts and prayers are with her husband, sons, and family at this extremely difficult time.

Love You and Will Miss You Ann!
Mitzi

One of The Top 5 Books I Have Ever Read!!

2007-05-18T23:17:00.000-05:00

Hi All,

You must get a copy of The Success Principles: How to get from where you are to where you want to be by Jack Canfield (author of Chicken Soup for the Soul). I LOVE this book! Trust me on this one. You can also go to www.jackcanfield.com to receive a daily mentoring message which is a great addition to reading the book.

One quote from the book by Jim Rohn, "You are the average of the five people you spend the most time with". In other words, spend time with the people you want to be like, not those that bring you down with negative thoughts and energy. Jack Canfield says, "If you want to be more successful, you have to start hanging out with more successful people".

Smiles!
Mitzi

Amazing, Inspirational Movie Clip

2007-04-22T10:23:00.000-05:00

You must check this out!

Favorite T-Shirts!

2007-03-22T23:40:00.000-05:00

Visit www.besodoso.com for the coolest, positive energy t-shirts. They are my favorite tees! I just bought 5 more...some of the sayings include "Be Grateful Every Day", "There are No Mistakes", "Be Slow to Judge", "We are What We Think", and "Hug Your Kids". I bought my first one in 2005 when I was in LA on business and went to Lisa Rinna's boutique, Belle Gray. I receive so many compliments when I wear them and I love the positive messages!!

Costco has Lara Bars now!

2007-03-22T23:37:00.001-05:00

Woo hoo, Costco now has Lara Bars! One of my favorite energy bars!!

List of Pesticides in Produce!

2007-03-02T09:43:00.000-06:00

Here is a link to the Environmental Working Group Shopper's Guide to
Pesticides in Produce:

http://www.foodnews.org/walletguide.php

Newletter Sign-Up and Book Alert

2007-03-01T09:27:00.000-06:00

Please enter your e-mail address if you are interested in receiving my e-newsletter. I promise I won't overwhelm your inbox!:) Go to the lower left part of my blog or website and enter your e-mail!

Life is Good!

2007-03-01T09:20:00.000-06:00

I am finally figuring this whole blog thing out! Welcome to my blog! I am really looking forward to creating a place to share new and interesting bits of nutrition, fitness, and some fun beauty information on my blog. I am also very excited to announce that I am currently writing my first book!!! I should know more very soon and can't wait to share with all of you!!