With: Dr. Robert Eric Dinenberg, M.D.

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What’s on your plate?

Heart disease is the #1 cause of death in the U.S.; obesity is #2. Over 90% of chronic health issues are due to poor diet and sedentary lifestyles. Yet we are confronted aisle after aisle of diet books offering competing and often contradictory strategies. Eat in the Zone. Eat low-fat or no-fat. Eat high carb or low carb. Eat right for your blood type. Sugar Blues, Sugar Busters … and it goes on and on. Do any of these diets actually work? “Time after time, a study would show maybe, 10, 20, even 30% of those who tried a diet succeeded, while others on the exact same plan failed miserably” says Lisa Sanders, MD, internist at Yale University School of Medicine. No one diet fits all! The best way to choose a meal plan that works for you is to listen to your body (your instinct).

Getting started …

The best way to get started is to get organized. Begin by determining your specific health goals. Chart the foods you eat over the next few weeks and notice how these foods make you feel (tired, bloated, energized, satisfied, etc.). Notice if you are hungry in between meals and if you are consuming water throughout the day. Once you take the time to observe your habits, identify good habits and less healthy habits you are on your way to developing a plan that works for you. Here are some simple guidelines to get you closer to realizing your health goals and living a life full of energy, joy and freedom.

  1. A diet rich in vegetables, fruit and whole grains provide an abundance of fiber, vitamins and minerals. Dietary fiber is helpful in maintaining cardiovascular health by helping to lower cholesterol levels. High fiber, low refined sugar diets maintain healthy glucose and insulin levels.
  2. Add good quality protein such as beans, sprouts, nuts, seeds and fish to your meals. These proteins are low in fat and contain more of the healthy fats our bodies need. Use poultry and meat sparingly. Choose organically raised meat, poultry, and eggs to reduce your exposure to pesticide and hormone residue.
  3. Foods rich is essential fatty acids (EFA) are especially healthy as they reduce inflammation, lower elevated triglyceride levels in the blood and lower the risk of heart disease. EFAs also improve brain function, facilitate digestion and the absorption of nutrients. Be sure to include salmon, tuna, mackerel, sardines, olives, avocados, walnuts, flax, hemp and chia seeds in your shopping cart.
  4. Avoid hydrogenated fats, trans-fatty acids, high fructose corn syrup and other highly processed foods such as fried foods, lard-ridden foods, margarine, creams, chips, candy bars, and other baked foods.
  5. Experiment with fresh spices such as parsley, fennel, basil, mint, rosemary, ginger, turmeric which all facilitate digestion by keeping the digestive fire active. They also keep our immune system healthy, purify the body and cut through built up mucus and fat!

Enjoy the food you eat! Buy fresh, organic, local and in season. Make each meal a colorful one. Also, add seasoning, spices and different textures for variety and flavor. You have one body. Treat your body as a temple, nurture it, worship it and love it!

Food Focus: Summer Side Dishes

Summer is the time for BBQ’s and picnics. Leave the chips and cheesy dips at home, or better yet, don’t buy them at all. There are many fresh, organic foods to make healthy side dishes in minutes. No cooking needed!

Summer Side Dish: Caprese Bites

Prep time: 10 minutes
Cooking time: 0 minutes
Yield: 4-6 servings

Ingredients:

  • 8 red tomatoes from the vine
  • 8 fresh mozzarella balls (small size)
  • 8-12 Kalmata olives (pitted)
  • basil or mint leaves
  • olive oil
  • balsamic vinegar

Directions:

  1. Wash tomatoes and cut and slice in three sections. Place tomato slices on a serving platter.
  2. Slice each mozzarella ball into three sections. Place mozzarella slices on top of tomato slices.
  3. Slice olives into two or three sections. Place olive slices on top of mozzarella slices. Extra olives can be cut and placed on the platter for extra bites of flavor.
  4. Drizzle olive oil and balsamic vinegar over the tomato stacks.
  5. Roll basil or mint leaves and cut into slices. Cut slices right over the tomato stacks. Any extra can be cut and tossed onto the platter for aroma, decoration and dipping.
  6. Serve with toothpicks (forks and fingers work too) and enjoy!

* Other ideas: Include Caprese bites in your salad with bitter, pungent, cleansing greens such as arugula, dandelion greens, Swiss chard and Kale.

 

Summer Side Dish: Edamame Dip

Prep time: 10 minutes
Cooking time: 0 minutes
Yield: 4 servings

Ingredients:

  • 1 12 oz package of frozen organic shelled edamame, thawed
  • 2 tbs extra-virgin olive oil
  • 1 tbs rice vinegar
  • ½ tsp sea salt
  • ¼ cup water
  • ½ cup chopped fresh parsley leaves

Directions:

  1. Place edamame in food processor.
  2. Add the oil, vinegar, salt and water. The mixture should look like thin hummus; if it’s too thick, add more water.
  3. Taste and add more salt if necessary.
  4. Add parsley and pulse briefly to blend. Flakes of parsley should still be visible.
  5. Transfer to a bowl; garnish with more parsley, if desired.
  6. Serve with pita wedges and/or crudities (raw veggies).

* Other ideas: Spread edamame dip on multi-grain bread with other vegetables, salad and sprouts for a powerful protein dish.

Summer Side Dish: Black Bean Salsa

Prep time: 10 minutes
Cooking time: 0 minutes
Yield: 4 servings

Ingredients:

  • 1 15 oz can black beans, rinsed and drained
  • 1 7 oz can whole kernel corn, drained
  • 1 15 oz can mango slices, cut into ¾ inch cubes
  • ¼ cup finely chopped onion
  • ¼ cup coarsely chopped fresh cilantro
  • 2 tbs lime juice
  • 1 tsp garlic salt
  • ¼ tsp ground cumin

Directions:

  1. Combine all of the ingredients in a medium size bowl and lightly toss.
  2. Serve with baked tortilla chips.

* Other ideas: Serve as a delicious garnish on salads, quinoa or other whole grain, tacos, burritos, or rolled up in a tortilla.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this article to friends, family members or colleagues who might be interested and inspired by it.

Nutrition & Yoga Workshop

Tuesday, August 25th at 6pm Sol Yoga Studios, La Jolla

Enjoy an hour of specific yoga postures to help burn calories, cleanse the digestive system and calm the nervous system. A definite combination for a healthy immune system and reduced stress! It all starts in our gut, and find out to cleanse naturally and incorporate a healthy routine that will keep you living life to its fullest. This workshop will focus on the following:

  • Powerful Daily Routine to Burn Fat
  • Cleanse Naturally
  • Eating for Nourishment
  • Mindful Eating Practices
  • Benefits of Yoga & Meditation

Please join me an evening with friends, yoga, and inspiration. Come ready to sweat and learn! Refreshments and appetizers will be served.

About Sol Yoga Studios, La Jolla

Sol Yoga is a form of heated yoga that is ideal for the yoga beginner as well as the seasoned practitioner with classes available seven days a week from 7am – 9pm. Every Sol Yoga class takes you through a series of strengthening and toning postures in the detoxifying cam of a heated studio.

Sol Yoga Studio is located at 8657 Via La Jolla Ste 121 in the La Jolla Village Square with freeway close convenience, ample parking, consistent and abundant classes. Sol Yoga is committed to a healthy, sustainable environment and has built its operations with many recycled, non-toxic, renewable, biodegradable, energy saving, VOC free, earth-friendly components and materials. Sol Yoga is a proud partner of the Green Yoga Association.

Enjoy a powerful flow of asana practice lead by inspirational teachers in a clean, beautiful and heart-felt environment. First Week is Free!

Tuesday, August 25th 6-8pm Nourish Your Body and Indulge Your Life! Please join us for an evening with friends, yoga, and inspiration. Enjoy this special Sol Yoga two-hour event lead by Nutritionist and Yoga Instructor, Tishia Beneventi, AADP Health Counselor. The workshop will include a one hour yoga class of specific yoga postures to help burn calories, cleanse the digestive system and calm the nervous system. The second hour will focus on the following:

  • Powerful Daily Routine to Burn Fat
  • Cleanse Naturally
  • Eating for Nourishment
  • Mindful Eating Practices

Benefits of Yoga & Meditation …a complete combination for a healthy immune system and reduced stress! What you put in your body matters most. Find out how to cleanse naturally and incorporate a healthy routine that will keep you living life to its fullest. Come ready to sweat and learn! Refreshments and appetizers will be served. For more information including three of Tishia’s Summer Side Dishes (Caprese Bites, Edamame Dip and Black Bean Salsa). Space is limited so enroll now!

When: Tuesday, August 25th, 2010, 6 – 8pm

Where: Sol Yoga Studios

Cost: $20 in advance (online registration) or $25 at the door

Purchase Now

To be included in our interest list for future nutrition workshops, please sign up here..

About Yoga San Diego Center – Sol Yoga La Jolla

Sol Yoga La Jolla specializes in hot yoga, yoga workshops, and yoga education for the San Diego area. Sol Yoga is the premier Yoga La Jolla studio with the most experienced teachers and programs in the area. Click here to sign up for a free week of yoga