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August 2, 2010
 The Typical American Diet
The average American diet is comprised of 52% processed foods and 41% meats and dairy products. These processed foods and animal products contribute an appalling amount of calories and fat to the diet, bringing a typical American’s calorie intake to a whopping 3,600 calories per day- almost twice the necessary amount, especially for sedentary adults.
And yet, despite the abundance of food and more-than-adequate calorie intake, most Americans are significantly undernourished. The Centers for Disease Control (CDC) estimate that an astonishing 95% of Americans fail to get the minimum daily requirement of all nutrients. How can this be?
Nutrient Density
Fruits and vegetables contain higher amounts of essential vitamins, minerals, and anti-oxidizing phytochemicals than any other food. However, they are also consumed the least in the American diet (only 7%). These “superfoods” have been proven to counteract cancer and cardiovascular disease, significantly reduce obesity and the incidence of type II diabetes, improve immunity and resist the effects of aging.
Besides having such a high nutrient content, fruits and vegetables are also loaded with fiber which makes their caloric density remarkably low! This very fact makes these foods the best choices for both weight loss AND optimal health.
Here are 20 of the most nutrient-dense foods on the market and 11 delicious summer recipes that utilize at least two of these powerful ingredients. Try incorporating a few of these dishes into your BBQ menus this season. You’ll be maximizing your weight loss while improving your health and longevity!
The Healthiest Shopping List You’ll Ever Have:
- Kale
- Watercress
- Bok choy
- Spinach
- Swiss Chard
- Arugula
- Radishes
- Bean Sprouts
- Red Peppers
- Broccoli
- Romaine lettuce
- Tomatoes
- Cauliflower
- Strawberries
- Blueberries
- Papaya
- Oranges
- Seeds (sunflower, poppy, & sesame)
- Almonds
- Walnuts
Summer Salads & Salsas:
 These eleven recipes (found on allrecipes.com) are so colorful, sweet, and delicious, your family and friends will never know how healthy they are!
- Zesty Broccoli and Cauliflower Salad
- Crunchy Romaine Strawberry Salad
- CrissCross Salad
- Watercress Pesto
- Mango Papaya Salad
- Fennel and Orange Salad
- Blueberry Spinach Salad
- Hot and Sour Slaw
- Avocado Ginger Salsa
- Oriental Spinach Salad
- Mixed Greens and Peppers (a hot dish, but just as delicious!)
And remember to share your own recipes and thoughts in the comments below!
July 8, 2010
Q: Nicole, you talk about consuming protein every time you eat… but how do you eat that much meat? And what do you eat for breakfast or snacks when you’re running out the door?
A: Great question! I sit down with clients and gym members throughout the week to discuss nutrition and this is the most frequent question I get. As soon as I mention increasing protein intake, I’m met with raised eyebrows and questioning looks. “What exactly are healthy protein options?” they ask. Believe it or not, there are a lot of protein choices beyond the usual chicken, steak, and eggs – many of which are conducive to that “on-the-go” lifestyle.
Proteins are required by your body for just about everything you do: movement, immune protection, growth, digestion, blood sugar regulation, and transportation. Protein consumption is a vital component of a regular exercise program because it helps rebuild muscles after a grueling workout. Strong, healthy muscles equal a higher metabolism, which means you can burn more calories during the day just sitting at your desk!
Despite these important functions, many Americans take in less than adequate amounts of healthy protein (rather than the saturated-fat laden entries served by many restaurants and fast food establishments). Ideally, you should look to consume lean protein every time you eat – that means snacks too! Look for items that contain at least 7g protein per serving, or combine a low-protein food with a high-protein item like those listed below.
Lean Protein Choices (7 grams each):
- 1 Egg (or 2 egg whites)
- 1/4 cup egg substitute
- 1 oz. chicken or turkey
- 1.5 oz. fish
- 1 oz. lean red meat (90% or higher)
- 1 oz. low-fat cheese or soy cheese
- 1/4 cup low-fat shredded cheese or shredded soy cheese
- 1/8 can tunafish (no mayo!)
- 1 low-carb soy protein burger
- 1/3 scoop sugar-free protein powder (whey, soy, or egg)
- 1/2 low-carb protein bar
- 1 cup light, plain soy milk
- 4 oz. low-fat or non-fat plain Greek yogurt
- 1/3 cup low-fat cottage cheese
- 1/2 cup beans or chickpeas
This is not an exhaustive list of healthy protein sources, but it will get you started. Think about choices beyond the usual “meat equals protein”. Soy products, Greek yogurt, dried chickpeas, and cottage cheese are my favorite go-to protein sources.
For breakfast, I’ll often make a batch of mini crustless quiches that I bring to work throughout the week. They are simple to make, quick to grab, easy to reheat, and extremely nutritious. Just grab a 12-cup muffin tin, throw in whatever vegetables and light cheese you want, and top with egg beaters to fill the tins 2/3 full. Bake at 350 degrees for 30 or so minutes. Voila!
I’d love to hear what creative ideas you use for healthy protein-packed meals and snacks. Leave a comment below with your favorite products and recipes!
March 19, 2010
 This drink/frozen yogurt has existed in several incarnations over the last several years as I played around with various fruit and yogurt combinations. I’ve experimented with fresh fruit and frozen fruit, berries versus tropical fruit, different flavored yogurts, and assorted additives. Although they all turn out delicious (you just can’t go wrong with fruit and yogurt in my opinion!), my pineapple and coconut rendition has far surpassed the others in refreshing taste and dessert-like consistency. It is slightly higher in sugar than the berry versions, but I have balanced that sugar with ground flaxseed and high-protein cottage cheese. The final ingredient is a few drops of coconut flavoring, which adds the essence of coconut without all the fat and calories. I hope you enjoy!
Piña Colada Frosty
Ingredients:
1/2 cup frozen chunk pineapple, unsweetened (I like frozen because it makes the frosty even thicker, but if you can’t find frozen simply use fresh and add a few slices of frozen peaches instead for consistency.)
3/4 cup low-fat cottage cheese
1/2 cup (4 oz) low-sugar vanilla yogurt (I like Dannon Light & Fit Carb Control)
3 tbsp. ground flaxseeds
4 drops coconut flavoring (You can find artificial flavorings in the spice aisle of the supermarket.)
- Begin by setting up a standard blender or food processor. Add the fruit first, then layer the yogurt, cottage cheese, and flaxseed on top. Add the coconut flavoring last.
- Blend, slowly at first, until the pineapple seems to be broken up a bit. Then progress to higher speeds until your yogurt reaches a thick, frothy consistency.
- Pour and enjoy! If you used frozen fruit, you might have to eat the frosty with a spoon instead of a straw.
- Makes 1 serving… or split into 3 servings for quick snacks!
 Calories 330
Total Fat 10.5g (Sat Fat 1.75g)
Cholesterol 25mg
Sodium 596mg
Potassium 422mg
Total Carbohydrates 39g
Fiber 7g
Sugar 24.5g
Protein 28g
March 12, 2010
Today I’m posting my first recipe here on Trainer Confidential! Most Sundays you’ll find me experimenting in my kitchen, modifying old recipes to include more protein and less sugar… which can be very challenging! So in an effort to save you some kitchen time (I know it’s limited!), I thought I’d start sharing my recipe successes with all of you. Please let me know how the recipes work for you and if you make any additions of your own!
 This Black Bean and Lime Chili is something that was initially inspired by leftover zucchini in the fridge. I almost always have cans of beans and salsa in my pantry, so it was easy to begin formulating a chili recipe without running to the store. I love spicy foods, so I included hot salsa and chopped jalapenos in my version. However, you can use mild or medium salsa and omit the jalapenos if you’d like. I’ve made this dish on several occasions now, each time adjusting the recipe slightly. The final product is a sweet & spicy, hearty chili with the perfect combination of low-fat protein and high-fiber carbohydrates. I hope you enjoy!
Black Bean & Lime Chili
Ingredients:
1 cup sweet onion, chopped
3 cups zucchini, chopped
1/3 cup jalapenos, chopped (about 3-4 peppers)
1 15.5-oz can black beans, drained and rinsed
1 15.5-oz can kidney beans, drained and rinsed
1 1/2 cup salsa (mild, medium, or hot)
1/2 cup cilantro, minced
16 oz ground turkey
2 tsp. olive oil
1/4 cup water
Juice of 1 lime
Salt & Pepper to taste
- Begin by adding 1 tsp of olive oil to a 4-quart pot over medium-high heat. Add the chopped onions, zucchini, and peppers. Saute 5-7 minutes until the vegetables have softened and the onions begin to look translucent. (Sometimes it helps to cover the pot for a few minutes, essentially steaming the vegetables.)
- In the meantime, use the other teaspoon of olive oil in a fry pan over medium heat. Add the ground turkey and cook until completely browned, breaking the turkey into small chunks as you stir. I usually add a little salt and pepper to the turkey here.
- Once the vegetables have softened, add the black beans, kidney beans, salsa, water, lime juice, and cilantro to the pot, stirring to combine. Turn the heat down to medium and cover. Let simmer another 5 minutes to heat through.
- When the turkey is cooked through, drain off any excess fat and add the turkey to the chili pot. Cover and simmer 5 more minutes to let the flavors combine, then remove from heat.
- Serve immediately or cool and reheat for dinner later in the week. This recipe makes about 5 servings (2 cups = serving).
 Calories 350
Total Fat 8g (Sat Fat 1g)
Cholesterol 48mg
Sodium 1140mg
Potassium 685mg
Total Carbohydrates 40g
Fiber 12g
Sugar 5.5g
Protein 30.5g
December 17, 2009
Although it’s nearly impossible to avoid homemade baked goods during the holidays (and thank god for that!), there are some minor alterations you can make to your own holiday baking regimen that add up to big changes in calories consumed. Some of the substitutions even add new flavors and essential nutrients while they cut calories!
Flaxseed, for example, adds a heartier flavor and healthy omega-3 fatty acids (each tablespoon of ground flaxseed contains approximately 1.8 grams of omega-3s) and can be used to replace eggs or oil. Applesauce contributes sweetness and a moist, dense texture to a cake or bread while reducing overall saturated fat in the recipe.
Have fun impressing your friends and relatives with your healthy holiday recipes and feel free to share them (or other substitutions) with all of us here at Trainer Confidential!
- ½ cup unsweetened applesauce & 2 T. oil in place of ½ cup vegetable oil
- ½ cup oatmeal or crushed bran flakes instead of 1/2 cup breadcrumbs
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4 egg whites, or ½ cup egg substitute instead of 2 whole eggs
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1 T. ground flaxseed & 3 T. water to replace 1 whole egg
-
3 T. ground flaxseed for 1 T. vegetable oil
- ½ cup honey instead of ½ cup corn syrup
- A combination of ¾ cup whole wheat flour & ¼ cup white flour to replace 1 cup white flour
- 1 cup canned fruit (in its own juices, no sugar added) instead of 1 cup canned fruit in heavy syrup
- 1 cup low-fat cottage cheese, pureed until smooth in place of 1 cup regular cream cheese
- 1 cup plain low-fat yogurt instead of 1 cup sour cream
- 1 T. vinegar & 1 cup skim milk (let sit 10 minutes) for 1 cup buttermilk
- ½ package mini chocolate chips instead of 1 package chocolate chips
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