I KNOW WHAT I AM SUPPOSED TO DO NOW WHAT?

I KNOW WHAT I AM SUPPOSED TO DO NOW WHAT? IS STAYING HEALTHY REALLY A BUNCH OF 4 LETTER WORDS? Alma Nocchi, RD CD LD Food and Nutrition Strategist Consulting Dietitian alma@almnocchi.com 425-802-9070

Blueberry Breakfast Tops - Weight Watchers Recipe POINTS Value: 3 Servings: 12 Preparation Time: 12 min Cooking Time: 15 min Level of Difficulty: Easy 2 spray(s) cooking spray 1 1/4 cup(s) blueberries, fresh (or thawed, if frozen) 2 Tbsp sugar 1 1/4 cup(s) all-purpose flour 3/4 cup(s) uncooked cornmeal (use blue for a blue hued muffin 1 Tbsp baking powder 1/4 tsp baking soda 1/4 tsp table salt 1 cup(s) buttermilk 1/3 cup(s) honey 3 Tbsp unsalted butter, melted 1 large egg(s), beaten Instructions Preheat oven to 400 F. Coat a large baking sheet with cooking spray. In a medium bowl, toss blueberries with sugar; set aside. In a large bowl, whisk together flour, cornmeal, baking powder, baking soda and salt. In a small bowl, whisk together buttermilk, honey, butter and egg. Pour wet ingredients into flour mixture and beat thoroughly to combine; fold in berries. Place twelve 1/4 cup scoops of batter on prepared baking sheet about 2-inches apart. Bake until tops just start to turn golden, about 12 to 15 minutes. Yields 1 per serving. Also great made with blackberries or raspberries, or a combination of berries. Nutritional Info: Calories: 150 Fat g: 4 Sat Fat g: 2 Pro g: 3 Carbs g: 27 Choles. Mg: 25 Sodium mg: 240 Fiber g: 2 Cherry Scones Weight Watchers Recipe POINTS Value: 3 Servings: 12 Preparation Time: 10 min Cooking Time: 15 min Level of Difficulty: Easy Ingredients 1 spray(s) cooking spray 2 cup(s) all-purpose flour 1 Tbsp baking powder 1/4 tsp baking soda 1/4 tsp table salt 1/4 cup(s) sugar 1 large egg(s), beaten 1 cup(s) buttermilk 1/4 cup(s) butter, melted 2/3 cup(s) dried cherries, thinly sliced Instructions Preheat oven to 400ºF. Coat a cookie sheet with cooking spray. In a medium bowl, combine flour, baking powder, baking soda, salt and sugar; mix well and set aside. In another bowl, whisk together egg, buttermilk and melted butter. Stir wet ingredients into dry ingredients until just combined; fold in cherries. Drop 12 equal two-inch mounds of batter on prepared cookie sheet about 1-inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes. Yields 1 scone per serving. Nutritional Info: Calories: 170 Fat g: 4.5 Sat Fat g: 2.5 Pro g: 4 Carbs g: 27 Choles. Mg: 30 Sodium mg: 240 Fiber g: 2

Egg Mufflets makes 12 Pam Style Pan release Spray 1 cup chopped spinach ½ cup red pepper ½ chopped onion Sliced mushrooms or other veggies 1.5 cups egg beaters (2) large eggs (note: you do not have to add these, but I find it gives more stability) 1.5 cups LF cheese, shredded Pam a medium sauté pan, sautée up all of the veggies. Cool Put in a bowl, add egg and cheese and mix well. Hit with a little Tabasco if you like it. You can also add a bit of pepper Pour mixture into pre-pam d muffin pans (you can top with a little finely shredded parmesan if you like) Baked at 350 for about 20 min. they are done when they are poofed up and look like little dry quiche They will fall. They can be refrigerated and microwaved easily, they also freeze well. Nutritional information: Calories: 60 Fat g: 2 Sat Fat g: 1 Protein g: 8 Carbs g: 2 Cholesterol mg: 40 Sodium mg: 160 Fiber g: 0 Nutritional analysis conducted using ESHA Research Nutrition Software, V 10.63, using USDA or common ingredients information. Analysis based on standard recipe. Your customization or products may alter information. This is to be used as a guide only. Alma Kay Nocchi, RD CD LD 082010

PUMPKIN AND BLACK BEAN SOUP ORIGINAL RECIPE BY RACHEL RAY Yield: (7) 12 oz portions Time: 15 minutes Level: EASY Pan spray 1 medium onion, finely chopped 3-g garlic cloves, can be whole or chopped 3 cups canned or packaged vegetable stock, found on soup aisle 1 can (14 1/2 ounces) diced tomatoes in juice 2 can (15 ounces) black beans, drained 1 cans (15 ounces) pumpkin puree (found often on the baking aisle) 1 tablespoon curry powder, 1 palm full 1 1/2 teaspoons ground cumin, 1/2 palm full 1/2 teaspoon cayenne pepper, eyeball it in the palm of your hand Coarse salt Garnish: 0% Fat Greek Yogurt or Fat Free Sour Cream and fresh chives, chopped or snipped Directions Spray soup pot with pan release spray. Heat pot over medium heat. Add onion & garlic Saute 5 minutes. Add broth, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a boil. Reduce heat to medium low and stir in curry, cumin, cayenne and salt, to taste. Simmer 5 minutes, adjust seasonings and serve. You can garnish each bowl with a Tbsp dollop or yogurt/sour cream and garnish with chives Note: you can also add chopped cabbage to soup to increase fiber Nutritional Information: based on a 12 oz portion Cal: 120 Fat: 0 g Sat Fat: 0 g Cholesterol: 0 mg Sodium: 730 mg Carbs: 29 g Fiber: 8 g Sugars: 7 g Protein: 7 g Adapted from Rachel Rays Soup found at http://www.foodnetwork.com/recipes/rachaelray/pumpkin-and-black-bean-soup-recipe/index.html

Slow Cooker Mexican Chicken or Pork with Black Beans Serves 8 Step Ingredients Method: 1 2 lb Frozen Bonless, Skinless Chicken Breasts, or lean, boneless Pork chop/loin 2 Cups Salsa 2 Cans Black Beans, Drained and rinsed (15 oz each) 1/4 Cup Brown Rice 2 8 oz Fat Free Cream Cheese 3 Lime Wedges Cilantro Step 1: Place frozen chicken or pork in a 5-6 quart crock pot. Add Salsa and drained, rinsed black beans, rice (and corn if desired). Cook on low for 6 hours minimum, up to 8 hours. Step 2: Remove meat from crock pot, shred/chop. Put back into pot and stir. Cut up cream cheese and stir into meat mixture in crock. Put lid back on and allow cheese to melt for 10-15 minutes. Step 3: Serve as desired with rice, as a salad on shredded greens or with whole grain tortillas as wraps. Portion is 12 oz. pp. Garnish with lime wedges and cilantro, if desired. Optional: 1 cup Corn, canned or frozen Energy (kcal) Protein (g) Carb (g) Fat (g) Cholesterol (mg) Sodium (mg) Fiber (g) 310 31 26 9 80 1080 6 Skillet BBQ Chicken and Potatoes in 30 minutes Serves 4 Step Ingredients Method: 1 1 lb Bonless, Skinless Chicken Breasts, or lean, boneless Pork chop/loin 1 Cup Ketchup 1 Can (12 oz) diet Dr. Pepper 4 ea Russet Potatoes, med size, Cut into lg pcs Use a non stick electic skillet or non stick pan with Lid. Step 1:Pam the pan. Place all items into the pan. Cook at 350 degrees (or on medium) for 30 minutes with lid on. OK to add root vegetables, cut up carrots, Onions, etc. These will all cook in the 30 minute time frame. Serve and enjoy! Energy (kcal) Protein (g) Carb (g) Fat (g) Cholesterol (mg) Sodium (mg) Fiber (g) 350 28 54 3 65 750 3

Slow Cooker Mexican Chicken or Pork with Black Beans Serves 8 Step Ingredients Method: 1 2 lb Frozen Bonless, Skinless Chicken Breasts, or lean, boneless Pork chop/loin 2 Cups Salsa 2 Cans Black Beans, Drained and rinsed (15 oz each) 1/4 Cup Brown Rice 2 8 oz Fat Free Cream Cheese 3 Lime Wedges Cilantro Step 1: Place frozen chicken or pork in a 5-6 quart crock pot. Add Salsa and drained, rinsed black beans, rice (and corn if desired). Cook on low for 6 hours minimum, up to 8 hours. Step 2: Remove meat from crock pot, shred/chop. Put back into pot and stir. Cut up cream cheese and stir into meat mixture in crock. Put lid back on and allow cheese to melt for 10-15 minutes. Step 3: Serve as desired with rice, as a salad on shredded greens or with whole grain tortillas as wraps. Portion is 12 oz. pp. Garnish with lime wedges and cilantro, if desired. Optional: 1 cup Corn, canned or frozen Energy (kcal) 310 Protein (g) Carb (g) Fat (g) Cholesterol (mg) Sodium (mg) Fiber (g) 31 26 9 80 1080 6 Slow Cooker Meatless Lasagna Serves 8 Step Ingredients Method: 1 2 jars Your favorite spaghetti or marinara sauce 1 lb Thick Pasta, like Rigatoni 4 oz Fresh Spinach (about 2 cups) 2 1 cup Fat Free Cottage Cheese 1 cup Low Fat Mozzarella, Shredded 3 1/2 cup Parmesan Step 1: Pour 1/2 jar of one sauce into 5-6 quart crock pot. Place 1/2 lb raw pasta on top. Top with half of the spinach. Step 2: Mix cottage cheese and mozzarella together. Spread 1/3 of this over the spinach. Pour remaning 1/2 of first jar of sauce over all. Top with remaining dry pasta, spinach and cottage cheese/mozz mixture. Pour about 3/4 of the 2nd jar of sauce over all. Take the empty sauce jar and fill about 1/2 way up with water. Pour this around the side of the crock (this ensures that there is liquid everywhere). Cover pot, cook on LOW for 4-6 hours or until pasta is tender. Step 3: Top with shredded Parmesan and serve Optional: 1 cup Sliced Zucchini, mushrooms, etc. Put in with spinach Energy (kcal) Protein (g) Carb (g) Fat (g) Cholesterol (mg) Sodium (mg) Fiber (g) 434 23 65 10 16 1043 7

AGENDA Getting Healthy What is Healthy? Nutrition 101 What happens? Who can I go to for information I can trust? What should I be eating? Now What? Special Situations. Where do the 4 letter words come in?

DEFINING HEALTH

HEALTH Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity -World Health Organization, June 22, 1946

NUTRITION 101 What happens? Who can I go to for information I can trust?

WHO CAN YOU TRUST IN NUTRITION INFORMATION? RETAIL, FRIENDLY SITES USDA.gov Nutrition.gov www.mypyramid.gov American Cancer Society www.cancer.org Food Networks Healthy Eats www.healthyeats.com Worlds Healthiest Foods www.whfoods.com Nutrition Data www.nutritiondata.com RD411 www.rd411.com The Nutrition Experts www.thenutritionexperts.com EXCELLENT MORE IN DEPTH SCIENCE SITES Mayo Clinic www.mayoclinic.com Center for Science in the Public Interest www.sppinet.org International Food Information Council www.ific.org National Institute of Health www.nih.gov What To Eat, by Marion Nestle, 2006 considered the best reference book by the James Beard Foundation, 2007 ALL SITES RECOMMENDED BY REGISTERED DIETITANS

Grains: 5-7 servings/day, half of them whole grains -High in B vits and fiber Vegetables: 3-7 servings a day, 1 being a dark green vegetable - High in Vit A, C, E, Folic Acid, Potassium and fiber Fruits: 1.5-2 cups/day - High in Vitamin C, E, Folic Acid, Potassium and fiber Dairy Products: 3 cups/day - High in Calcium, Potassium and Vitamin D Protein: Lean Meats, Fish, Poultry, Beans, Lentils 5-6 oz/day - High in Iron, Vitamin E, B Vitamins Fats/Oils: 3-5tsp/day - Healthy Oils Contain Essential Fatty Acids

FOODS TO BOOST YOUR MIND New research reveals eating these 10 foods can keep your mind sharp!. By: Karen Ansel, MS, RD CookingLight.com

WHO CAN I GO TO FOR INFORMATION I CAN TRUST? Example: 38 Year old Woman, 5 6, 150 lbs, activity less than 30 min/day BMI 24.2 normal wt. Find this at http://www.mypyramid.gov/ mypyramid/index.aspx

Check out other useful tools here Get your personalized menu planner here.

EVERYTHING YOU NEED IS RIGHT IN YOUR HAND Full hand of Fruits/Veggies at every meal Your fist is just about the right size for Carbohydrates at each meal, preferably Whole Grain Your palm is the right size for Protein It is OK to have fat, about this much every day So remember that your hand is right for you! Dr. Shawn Talbott www.shawntalbott.com

WHERE DO I START? Define your goal What are you trying to accomplish? Define your timeline Is there a deadline? Define what you are willing to do today And outline what is next tomorrow (guess what, this part goes on and on )

WHAT S NEXT?

WHAT S NEXT? What is your biggest stumbling block? What typically trips you up? What can you control T-DAY THIS TAKES HAVING A PLAN!

GOOD MORNING! Did you get some good shuteye? 63% of Americans don t get enough!! You really need 7.5-8 hours each night! Visit the National Sleep Foundation at www.sleepfoundation.org Did you BREAK the FAST? The National Wt Loss registry states that over 80% of those who have kept off 30 lbs or more eat breakfast each day. Eating Breakfast does FUEL the body to allow it to perform all morning long, and studies show that you eat less at lunch when having a breakfast of lean protein and whole grains Enjoy that Coffee! Fight cancer, fight heart disease, decrease that risk of diabetes and dementia with every cup!

BREAKFAST AT YOUR CAFÉ : Egg ideas Egg McMuffins: English Muffin w/ 1 egg, parm, spinach Huevos Ranchero Wrap: Scrambled egg with 1 T shredded cheese, salsa, cilantro in a whole grain tortilla or Wrap FAST Or think about Steel Cut Oats with Non Fat Milk or Yogurt Hard Boiled Egg and Whole Grain Toast Yogurt and a Banana Sliced Cheese, meat and Toast Smoked Salmon, Egg and Capers

IF TIME IS AN ISSUE ON THE WAY TO WORK: McDonalds: Yogurt Parfait: 160 cal, 2 g fat, 4 g pro, 1 g fiber Egg McMuffin: 300 cal, 21 g fat, 18 g pro, 2 g fiber Scrambled Eggs & Eng Muffin: 330 cal, 14 g fat, 20 g pro, 2 g fiber Subway: Egg Muffin Melts: 170-220 cal, 6-10 g fat, 13-16 g pro, 5 g fiber Starbucks: Perfect Oatmeal w/ dried frt: 240 cal, 2.5 g fat, 5 g pro, 6 g fiber Choose from their hot wraps: 280-350 cal, 10-18 g fat, 17-18 g protein, 0-6 g fiber

SO YOU CAN COMPARE. Calories Fat Sat Fat Protein Chol Fiber 1 Egg hard boiled, fried, scrambled (no fat) 80 5 2 6.5 208 0 Bacon, cooked, 2 pc 85 6 2 6 18 0 Pork Sausage, cooked, 2 pc 103 10 3 3 19 0 Hash Brown Potatoes, ½cup 100 5 1 1 0 1 Oatmeal, 1 cup 166 4 1 6 0 4 8 pancake, 1 each 120 2 1 4 18 1 Chocolate Frosted Raised Donut 200 9 2 3 0 1

MID MORNING! Is that Budget or Presentation Due- are you under a deadline? Increased cortisol levels keep us in a constant state of stressleading to increased desire to eat. Now that you know that, PLAN for it WHERE CAN YOU GO? TAKE A 10 MINUTE POWER BREAK GET UP AND MOVE CONTINUE TO FUEL YOUR BODY Fruit Cup Veggie Cup Portioned Cup of Dry Cereal and Milk Cup of Hot Coffee, Tea or Glass of Milk At Your Desk: - Chew Gum Grab a Hi Fiber or Protein Bar Grab a handful of Grapes or your apple! ARM YOURSELF!!!

LUNCH! VISA Café EATING ONSITE STIK WITH PLAN Large Baked Potato with 1 T Butter & 2 T Lt Sour Cream and Veggies 450 cal, 15 f fat, 9 g fiber! 5 oz chicken breast with the potato (w/ 1 T each butter and full fat sour cream) and veggies 650 cal, only 23 g fat and 9-10 g fiber ½ Tuna Salad Sand w/fruit cup approx 400 calories 15 g fat, 2-4 g fiber

SO YOU CAN COMPARE. Calories Fat Sat Fat Protein Chol Fiber 80% Fat Burger, 4 oz, cooked (no bun) 307 20 8 29 103 0 Garden Burger Patty 102 3 1 5 9 5 Boca Burger Patty 70 1 0 13 0 4 Baked Potato, Large (4 ) 278 0 0 7 0 7 Chicken Breast, Cooked, 8 oz 374 8 2 70 193 0 French Fries 10 each 115 4 1 2 0 2 Tuna, drained, 3 oz 90 1 0 20 45 0 Tuna Salad w/ Mayo, 3 oz 150 10 2 8 26 0

LUNCH! EATING OFFSITE Red Robin Redrobin.com/food customize your menu! STIK WITH PLAN Apple Harvest Chicken Salad, no foccaccia, no walnuts 532 calories Fajita Fiesta Pollo Salad no tortilla strips with lt ranch dressing (ask for salsa) 580 calories Ensenada chicken platter no cheddar, or tortilla strips, 574 calories

MID AFTERNOON APPROX 3-4:00 Quality snack with protein and fiber Assists you in keeping focus Helps you curb afternoon munchies Provides energy to get home for the next round! Baby Bel or a glass of milk and an Apple Tillamook Cheese Card or 1 oz String Cheese with grapes Bag of Veggie Sticks or Low Fat Popcorn Carrot, Celery, Tomato, Snap Peas and Hummus or low fat ranch dip High Protein, high fiber granola bar MOVE AGIN- 2 nd power break! (And don t forget that vitamin with B-Complex and Biotin to best use your foods energy! Take it about 1:00p)

YOU RE HOME! COOK EATING DINNER WHILE PLANNING DINNER? Veggies ready to go in the FRONT of the Refrigerator! Gum keep the pack on the counter or in a handy drawer Bag of Popcorn ALREADY POPPED Cup of Soup make it a bowl if you need to! Cup of Tea and Milk a little hooky right now may be just what you need PLAN WHAT TO COOK FOR DINNER? Crock Pot Meals 20-60 minute meals Convenience Portion Controlled Meals Eating Out? JUST THINK, LEFTOVERS! (look at your hand.)

WHAT DO YOU NEED FOR A HEALTHY KITCHEN?* The right attitude! Why not be willing to try something new? You don t like it, don t make it again! Simple! Basic Equipment A Sharp Knife Vegetable Steamer Pot with a tight fitting lid a few is great, both a saucepan style and a stove top skillet style High Heat Spatula Tongs Crock Pot (*this list is by no means complete.. but may be a great place to start!

WHAT DO YOU NEED FOR A HEALTHY KITCHEN?* Olive Oil and Canola Oil Pam or other Food Release spray (try olive oil or flavored) Balsamic Vinegar (ah, so much flavor and no fat!) Spices and Herbs (fresh is always nice, but don t fret dried, powdered or dehydrated work too!) Garlic, Onion granules, dehydrated or fresh Basil, Thyme, Oregano Salt Free Blends Chicken, Beef or Vegetable Base/s (we like Better than Bouillon Organic Paste) or Broth Whole Grain Pasta Brown Rice Eggs Fruit mix up your colors for a variety of nutrients! Vegetables be sure to have a variety and include green ones! Beans Canned or Dried! Diced Tomatoes (*this list is by no means complete.. but may be a great place to start!

LATE NITE SNKS OH NO!

LATE NIGHT SNACKING A CHALLENGE ALL ITS OWN Popcorn CHANGE IT UP! Kettle Corn or Cheese, try yeast on top! Portion Control Treats Frozen, Dark Chocolate your favorite adult bev? Whole Can Progresso Light Soup PLAN Sweet Tea, Hot Milk or Sugar Free Hot Cocoa Grapes or Sliced Apples-Laughing Cow Cheese Wedges or Light Peanut Butter

LATE NIGHT SNACKING A CHALLENGE ALL ITS OWN Puzzles easy to start and walk away from Needlework, knitting, crochet? Paint your nails! PLAN Write letters make cards, get ready for the holidays Read

WEEKENDS ZZZZ The days are different but not without a plan Even if the plan is to play it by ear. So.Sleep in! Eat a Hearty and smart brunch Take a walk, a hike, wander the mall Plan to take care of YOU But remember, your health and your body are there with you

VACATIONS Tips to keep healthy on vacation: Of course, get exercise or movement into your day Start the day with Breakfast Share appetizers or desserts at restaurants Be a 2 fisted drinker.. Always, always, always have a full glass of water! STAND UP! Walk around every hour that you are out.. That way you FEEEEEL yourself! Don t try to do EVERYTHING, don t have every moment planned.

MAINTENANCE JUST DOIT AGIN

MAINTENANCE FEEL Feel how you feel when you take care of yourself.. And conversely, when you don t. Which do you want most of the time? LIKE Like what you are doing or it will be hard to keep it up LOVE FEEL LIKE LOVE Love the changes you are making. Love yourself and you will make the right choices

AMERICA S HEALTHIEST PLEASURES:10 VICES THAT ARE GOOD FOR YOU! 1. Getting your ZZZZs 2. Playing Hooky 3. Getting Frisky! 4. Small, dark chocolate fix 5. Girls Night Out 6. Full Fat Dressing 7. Morning Java 8. Getting a Rubdown 9. Basking in the Sun 10. Wine with Dinner Health.com Aug 20, 2010 Health Magazine, 2010

WHAT S THE THING ABOUT THE 4 LETTER WORDS? KNOW your GOAL INFO you can TRST FAST and EASY POWR in your HAND THNK the PLAN JUST DOIT AGIN MOVE PLAN LATE NITE SNKS FEEL, LIKE, LOVE COOK 4GIV LIVE