Tara Coleman, CCN

Hydration Situation

2008-04-22T12:37:00.000-07:00

Seeing as how it is Earth Day - and that happens to be where I live - I thought that I would provide a tip today that benefits both you and the world around you.

Drinking more water is one of the best and easiest things that we can all do to increase our health. And we as Americans have been doing a great job. So much so that carrying a water bottle has become a bit of a status symbol. Certain brands of bottled water will even make you rich & famous. Unfortunately it still won't land you Brad Pitt.

Really, the only down side is that they all come in these little plastic bottles that tend to add up. But what's the alternative? Drinking tap water?

I don't know if my fear of the San Diego tap water is well founded or an effective marketing ploy, but I do know that I won't be experimenting with it any time soon. Instead, I choose to filter my drinking water. My filter of choice is the Aquasana AQ-4000 but there are plenty to chose from. At $0.09/gallon it's considerably less than even the most economical bottled water. So you can not only expect to hear about this on Earth Day, but also on Save-a-Ton-of-$ Day, Look-@-How-Nice-My-Skin-Looks Day, and Why-Yes-I-Have-Lost-Weight Day.

Bottoms up!

It's Hip to be Square

2008-04-14T12:16:00.001-07:00

A few weeks ago I came across the Flax Roll-Ups at Henry's. After a quick read of the nutrition label (yes, going to the grocery store with me is an all day adventure) I was impressed with the level of both fiber and protein. I wished it didn't have Soy Isolates but I we can't win them all. It was also square - like myself - so I thought I would give it a try.

The entire wrap is a bit much for me to handle but I cut it in half and it is the perfect size to support my standard lunch of turkey, hummus, and veggies. I love the flavor, and yes the shape makes it much easier to handle than it's curvy counterparts. I enjoy it so much that I have had it virtually every day for the past month. Stay tuned for next week's blog "If I See Another Wrap I'm Going To..."

Healthy Dining Finder

2008-03-31T13:06:00.000-07:00

I wanted to share a great website that I came across today (the internet still amazes me). It is called Healthy Diet Finder and it gives you healthy suggestions for all of your favorite restaurants. You enter in the area of town that you want to eat and the amount that you want to spend. It then gives you a list of the local restaurants (even fast food) and items to select from the menu.

Now, their definition of healthy may not be yours so you still need to use common sense. I know, I'm sorry. However, it is an excellent place to start!

Motivation At It's Finest

2008-03-12T14:32:00.000-07:00

A good friend shared this with me and it honestly gave me chills!

Thanks for passing it along Toby!

The Soy Situation

2008-03-03T17:25:00.000-08:00

I probably get at least one question a day about soy. I can understand why. The soy debate is a virtual ping pong match of information that would make any seasoned politician's head spin.

Some feel that soy is the nectar of the gods and a diet rich in good quality soy will solve all that ails you. I mean, Asian cultures have been using soy for centuries and have the most amazing skin and virtually no menopause. It's gotta be the soy.

(ping)

Other's feel that the benefits of soy are actually manufactured by the soy bean industry. It is in fact so dangerous that men will grow breasts and become sterile almost upon contact. But wait, I heard that was a theory invented by the meat and dairy industries...

(pong)

So, what is the truth? As one can imagine it's somewhere in the middle. I'd like to share an article that I came across the other day that does an excellent job of exploring the pros and cons of soy.

Soy - What's the Big Deal?

If you have any interest in this issue I highly recommend you give the article a read. For those of you that want a VERY oversimplified summary here goes:

A moderate intake of soy in whole food form can absolutely be a part of a healthy diet. Examples of whole food soy are: tofu, edamame, tempeh, and miso. It is a safe bet to steer clear of isolated and high refined soy. Examples of this are soy isolates, soy concentrates, and textured vegetable protein. So, in short, soy is much like most foods out there - it should be enjoyed in moderation and as close to it's natural form as possible.

Gift Ideas: Shake It Up

2007-12-18T13:08:00.000-08:00

Timing and planning are two of the key sabatoures to most nutrition programs. We are fine when we have time to cook and time prepare but once life One of the keys to success in any nutrition program is to always have a back up plan.

My back up plan includes a Blender Bottle. I keep a meal replacement shake (in powder form) and a Blender Bottle in both my car and office. That way I can just add some water and I have something quick, easy, and filling. Plus I get very grumpy if i don't eat every 2-3 hours so it's really more of a public service than a health issue!

You can also use it for mixing healthy salad dressings, buckwheat pancake mix, scrambled eggs, etc. I usually pick mine up at Henry's for about $7 but I just found this great deal for a pack of 4 right here. Or you can do your own comparison shopping at NexTag.com.

Gift Ideas: Spray it On

2007-12-17T13:20:00.000-08:00

Including healthy oils into your diet is a crucial factor for good health. However, as with everything, moderation is key. An excellent way to add oils while monitoring your intake is to use a MISTO olive oil sprayer. You can even mix some oil, vinegar, and lemon in the sprayer for a tasty and healthy salad dressing. The MISTO sprayer can be found at Bed Bath & Beyond on on Amazon.com.

Gift Ideas: Wok it Out

2007-12-13T14:15:00.000-08:00

A wok is an essential tool in any healthy kitchen. It is quick, easy, and virtually fool proof. The two main types of woks are flat bottomed and round bottomed. The round bottomed woks are a bit more versatile but you will need to get a wok ring to ensure stability. If you are just trying it out, I suggest a flat bottomed wok.

Created in the Chinese kitchen 2000 years ago, and recently made popular by the Beastie Boys, wok's can be found virtually everywhere. Here are a few links to get you started:

Bed Bath & Beyond
Amazon.com

Oh, and a wok is a perfect place to boil water for your brand new Bamboo Steamer!

Gift Ideas: Steam it Up

2007-12-12T12:22:00.000-08:00

Throughout this week and next I'm going to be giving some gift ideas for your favorite foodie or aspiring health nut. I promise, they will also please the taste buds of those that think of healthy cooking as a four letter word!

Hands down my favorite cooking tool is the bamboo steamer. My roommate introduced this to our household a few years ago and since then it has become a staple.

A bamboo steamer is essentially a circular tower with 2-3 different tiers. You place the steamer into a pot of water and bring to a boil. You then fill each layer with you favorite food. I typically put lean protein on the bottom layer and vegetables on the top layer. Finally, cover the steamer and walk away for about 10 minutes. Voila - you're done! The steam cooks your protein while keeping it moist. It also enhances the flavors of your vegetables without having to add a lot of oils and sauces.

You can find bamboo steamers for ~$15 at Bed, Bath & Beyond.

The Powerful Pom

2007-11-28T14:26:00.000-08:00

When I was growing up my best friend Melissa's mom used to give us a pomegranate each day during the winter season. The other parents said she was a bit of a hippie but I had no idea what that meant at the time. All I knew is that these funny little fruits were so much fun to eat and when we were done we would be covered with bright red juice that we used to create fabulous finger paintings...mostly on our clothes.

It seems as though her hippie-sense was right in deciding to feed us pomegranates. The pomegranate is one of the most powerful superfoods with a good amount of vitamin C and polyphenols. Polyphenols help with cellular health (i.e. prevent your cells, including the ones on your face, from aging).

Although it took us hours to crack open that pom (which may have been the real reason that she fed it to us) it really is quite easy if you use the right technique. There is a great illustration here.

As luck would have it pomegranates are also in season so you should find them stacked at any local health food store or farmer's market. If you are feeling super adventurous, try some of these recipes.

Oh, and November is National Pomegranate Month! Who knew?

Brining Turkey

2007-11-20T09:16:00.000-08:00

Thanksgiving gets such a bad rap when it comes to eating, however the core components of Turkey Day are actually quite good for you. Where we get into a bind is when we douse our food with creamy heavy sauces.

Luckily there are some easy tricks to bring out the flavor of your food so you don't need to cover it up. One of these tricks is brining your turkey. Brining helps enhance the flavor of poultry and lock in the moisture so you aren't stuck with a dry bird. Because nobody likes a dry bird - especially pilgrims.

Here is the secret Coleman brine recipe brought to America from the old country (possibly via the internet).

Ingredients:

1 cup salt
1 cup brown sugar
2 oranges, quartered
2 lemons, quartered
6 sprigs thyme
4 sprigs rosemary
1 (10-12) lb turkey

Directions:
Dissolve the salt and sugar into 2 gallons of cold water in a nonreactive container (such as a clean bucket, large stockpot, or a clean heavy-duty food grade plastic storage bag). Add the oranges, lemons, thyme, and rosemary. Note: if you have a larger turkey use 1/2 cup salt and 1/2 cup sugar for each additional gallon.

Remove the unspeakables from the inside of the turkey (ugh, that's the worst part). Rinse the turkey inside and out under cold running water.

Soak the turkey in the brine, covered and refrigerated for at least 4 hours and up to 24.

Cook as usual, or until the little thing pops out...another trick from the old country!

Happy Thanksgiving!

Fat Land

2007-11-12T18:15:00.000-08:00

I recently received a book from a good friend called Fat Land - How American's Became the Fattest People in the World by Greg Critser (should I be offended?). It is basically an editorial of the sequence of events that have lead to our nations rapidly expanding waistline. I wanted to share an portion of the book that I found particularly interesting.

In this section Crister is talking about the evolution of fad diets. For the most part they were rather predictable with calories in having to be less than calories out. That is until the Atkins Diet Revolution, followed by the Zone, then Protein Power, etc. etc. These string of fad diets had a particular impact on the American diet mentality. Crister explains below:

"The point, of course, is not that the publishing industry...was publishing pure schlock (although most of it was). There had been legitimate scientific debate about such things... The point is what the new diets did not say. For completely missing from the new genre was one increasingly strange and distant concept: self-control.

The very notion of self-control was anathema to the new generation of diet books. A diet - even a weight loss diet - was no longer about limits to one's gratification. Instead, the subtext was one of scientific entitlement. After all, if one had worked so hard to get so far in one's career, well, how could self-control really be an issue? To even suggest such was to make fat a moral issue - and how appropriate was that? No, it was all a matter of using nutritional science to "trick" the body into doing what it should be doing anyway."

As a nutritionist, I know that being overweight isn't as simple as Critser makes it sound. Most of the time it is lifestyle and sometimes it is medical, however, it always involves change. Change is work, it involves self control, and is not always convenient. If it was, we wouldn't be in this situation. What I can promise you is that the feeling that you get from eating clean, exercising, and feeling good in your own skin is far far better than any short term junk food gratification.

Squashing Your Excuses

2007-10-18T11:04:00.000-07:00

If there is one thing that I encounter every day it is excuses. Some of them very valid (there was a 10 car pile up on the 5) and some of them ridiculous (my dog ate my food log). Regardless of whether they are real or perceived they have the same result - they are an obstacle to your success.

Now, I used to think that I could eradicate all excuses. If you were making excuses it was really a sign of a lack of dedication. Then I tripped and fell off of my high horse and had to reevaluate.

I realized that excuses will always be there. The difference between those who are successful is that they give their goals power. So much power, in fact, that their excuses pale in comparison.

So, how do you give your goals power? You figure out your Why. Why you want to be healthier, Why you want to be happier, Why you want to achieve your goals. Believe me, this Why needs to be big because it's going to come up against every excuse you can imagine. In short, your....

X" src="http://www.taracoleman.com/images/YXnew.jpg" border="0" height="111" width="385">

Now everyone's Why is different. For some it is their kids, for others it is looking in the mirror and being happy with what they see. Unfortunately I cannot tell you what your why is. What I can tell you is that figuring it out is the most important step you can make. Once you take that step all the excuses won't stand a chance!

Going Forward

2007-08-30T08:56:00.000-07:00

Well, I've finished my two weeks of blogging my meals! I had a great response and, although I won't be logging my food on-line everyday, I will be updating it a few times a week. I will be focusing on different eating situations and how I recommend handling them.

This weekend I'm running the Disneyland Half Marathon! I'm going to focus on my pre- and during race meals. I will also be updating my blog with different recipes and tips during the week. So check back often and feel free to e-mail me with any questions that I can answer!

Enjoy!
Tara

Dinner

2007-08-29T00:00:00.001-07:00

I received a late invite to the Padres game so (once again) didn't make my grocery shopping. Instead of gorging myself with hot dogs and nachos I decided to make dinner before hand. I had a southwestern chicken with whole grain rice pilaf and vegetables. Even though it made me a little late to the game I was able to avoid all of the junk food and still enjoy the company of my friends. Eating beforehand is a good trick for any big event. It's much easier to make good nutritious decisions when your stomach isn't growling!

Afternoon Snack

2007-08-28T23:57:00.001-07:00

I swung by the grocery store on the way home from lunch and grabbed some fresh fruit. Not a full trip but enough to get me through the day. I combined a peach with some yogurt that I had left over in the fridge. I talked a big talk about not spending the money on Fage again but I love how low in sugar and high in protein it is so I keep coming back to it.

Lunch

2007-08-28T23:46:00.000-07:00

Since I woke up late I skipped my AM snack and went to Soup Plantation for lunch. Soup Plantation is such a double edged sword with wonderful vegetables and scary pasta dishes. There was a woman that I passed on the way to my booth with the most impressive pasta salad and wonton tower. I literally stopped and gawked until it became obvious that she was going to chase me with her fork. I wasn't judging but merely impressed that she could pile as much food as she did on such a little plate.
I used spinach instead of lettuce as the foundation of my salad (shocker). I added carrots, corn, peppers, cucumbers, and sunflower seeds. I used fat-free salad dressing on the side. I dipped my fork into the dressing before each bite rather than pouring it directly on the salad. This is a good trick to cut down on the amount of salad dressing that you use. As there is usually little option for protein in their salads I like to get a bowl of chicken soup. I then take the chicken pieces and add them to my salad. Not the most glamorous but that's what I do when I'm rollin gangsta at the SP. I also had a piece of Indian Grain Bread, of which I ate about half.

Breakfast

2007-08-28T23:42:00.001-07:00

I still haven't gone grocery shopping. I had big plans on waking up early but, as luck would have it, my bed transformed into the most comfortable bed in the world between the hours of 5 and 8am. So, once again I'm scrounging. I went with a Breakfast Smoothie. I made it with frozen berries, protein powder, green drink, green tea, and rolled oats. All great examples of not-too-perishables that you should have in your pantry/freezer for just a most comfortable bed occasion.

Aug 27 2007

2007-08-27T20:43:00.001-07:00

For dinner I had a Lean Cuisine with whole wheat penne pasta and vegetables. Again, a not-too-perishable meal that you can keep around in case of emergency. I'm going to the grocery store in the morning I swear!
Score! I had an apple and some cashew butter in the refrigerator at work. A great combo of carbs and protein.
A can of tuna is on that list of not-too-perishable things. Luckily I had one can left so I was able to had a sandwich for lunch. The carrots were on their last legs but they were natural and delicious and added some healthy carbs and vitamins to my lunch.
Well, no more trips or fancy weddings so I'm back to my old boring ways. I also haven't gone grocery shopping so my selection is limited. But I have some leftover Kashi from my trip and I stole a banana from one of my roommates (thanks guys!).

Aug 25 2007

2007-08-27T20:10:00.001-07:00

If you ever have a chance to go to a wedding at the Prado I highly suggest that you go. The food is truly amazing. Actually, there was very little security so I bet you could just swing by for a quick bite:)
I started off the dinner by eating the spinach. I knew that if I had my way that would be last on my list of the four things pictured but was also the most nutritious. I then ate the steak and salmon. Finally I had about a quarter of the potato patty. I find that many times I get so excited about one of the portions of my meal that I fill up on that and neglect the rest. In this case the spinach and the protein were the most important so I made sure I ate them before the potato. I was still able to enjoy the potato but a bite or two turned out to be plenty. However, had I known that I was going to tear up the dance floor the way I did I may have done a little more carb-loading!
Spinach, strawberries, walnuts, and balsamic vinegar makes a delicious and quick salad. This was made by a professional chef so it was out of this world but you can also do this at home. The spinach and strawberries are an excellent source of vitamins and minerals and the walnuts provide O-3 fatty acids. The balsamic vinegar is a low calorie way to add a lot of flavor.
This looks gross but it was really delicious. Tortilla soup. The original presentation was beautiful but I initially forgot to take the picture so you are seeing the result of a little slopping.
Yes! Hummus! And some artichoke dip too. I just grabbed a little spoonful of each and some wafers. I then walked away from the food table to eat so I would have to make a conscious effort to go back for seconds. Mindless eating is a huge factor at events like weddings. I recommend grabbing a small plate and then standing as far away from the food as you can. If you are truly hungry, by all means go back and have more. If not, the distance will help keep you from unnecessary grazing.
I ate this because it was the first thing that I saw and it didn't come in any sort of wrapper.
Here's another one. I'm so sick of bars right now but I don't think that the bride in the wedding that I'm getting ready to go to would really understand me missing the ceremony because I needed to cook a well balanced meal. I'm really hoping that the ceremony is short and the reception is not sponsored by Cliff or Kashi.

A quick snack before my talk to keep my blood sugar up and my brain functioning. All of the bars that I chose are a good balance of protein/carbohydrates/fats so they don't load me up one any one macro-nutrient. I would always prefer whole foods but when you are on the run it's good to have some quick choices.
No rest for the weary. I woke up early to prepare for a talk that I had later on that afternoon. I haven't had a chance to go to the grocery store so I am scrounging. There are certain not-too-perishable items that are important to have on hand for times like these. Today is mostly consumed with bars and shakes, which I grew a little sick of but kept me out of the drive -thru.

Aug 24 2007

2007-08-27T19:51:00.001-07:00

Ok, this meal is a little embarrassing. I flew back into San Diego and was craving some good guacamole. I had left my car at my office so my roommates and I planned on grabbing a quick bite in the Banker's Hill/Hillcrest area. What we didn't know is that, although huge supporters of the Thai, Hillcrest seems to be anti-Mexican food. We found one little taco shop that probably tastes wonderful at 2am. It was 8 so we went for La Salsa. I went with a chicken taco. I only ate one of the tortillas because I had quite a few chips and guac (which is surprisingly good). I also had a beer. I've always wondered who orders beer at fast food restaurants. That day it was me.
We headed to a hotel buffet during the lunch break. I didn't really like the looks of the buffet so I was planning on ordering off of the menu. Unfortunately the waitress must have come down with some terrible illness during our lunch because we couldn't find her until it was time to pay the bill. I'm just glad she's ok! This lunch was not horrible but it really didn't provide many nutrients at all. The salad was basically just romaine lettuce with a little salad dressing. The chicken was fried and there was little protein on the bone. The corn was pretty good and the potatoes were like a little piece of heaven...but a not very good for you heaven. Overall I really wish that I had stuck with the sandwich that I carried around all day.

This morning I was checking out of my room so I was on a mission to eat everything I had left. I combined some yogurt, walnuts, and a peach for my breakfast. It didn't taste nearly as good as the one in the wine glass but I still enjoyed it. I also made a sandwich with the remainder of the food I had bought on Wednesday. As you will see I opted not to eat the sandwich and buy my lunch. I chose poorly.

Aug 23 2007

2007-08-27T19:33:00.000-07:00

After we were done with the days trainings a few friends and I went to PF Changs for dinner. We ordered the lettuce wraps, because who doesn't get the lettuce wraps at PF Changs, and split a few entrees for dinner. As a rule of thumb, a single entree at most restaurants is really enough to feed two people. I always recommend splitting an appetizer or salad and then an entree. If there is a large group get a few entrees and share!
Lunch was on the go between classes so I grabbed one of the pre-made sandwich packs. For some reason they only had whole wheat bread on the tuna sandwiches. I have an issue (one of many) with only eating tuna that was made by my father or myself so I opted for the turkey. I chose sourdough bread because it doesn't result in a high blood sugar spike because of the lactic acid. If you find yourself in a situation where whole grains aren't available always opt for the sourdough.
Before I had the fruit cup I checked the ingredients to make sure that there was no added sugar. Sugar was no where to be seen so I went for it. I was a little suspicious because of the manufacturer and then I was a lot suspicious after tasting how sweet it was. Later I found in fine print that it was in lightly sweetened juice. Damn. Oh well, it was still better than a bag of chips!

So my weekend ended up being much busier than I expected and I wasn't able to post until now. However, I did take pictures so you didn't miss a beat! Thursday morning I went down to the continental breakfast to see what I could find. Unfortunately there was only sausage-bacon-fried egg-on white bread concoctions. Luckily they were serving milk with their McBreakfast so I was able to use the cereal I bought and combine it with some fruit from my room.

Long Long Day...

2007-08-23T23:48:00.000-07:00

Hey guys, my day ran a little (actually a lot) long today so I am not able to update my blog. I have, however, taken pictures of everything and will update it as soon as I get back into San Diego. Talk to you tomorrow!

Daily Wrap-up

2007-08-22T20:55:00.000-07:00

My time on the internet is limited so I will not be using fitday.com while I'm out of town. I would, however, like to give a quick wrap up of the day. First, I am lucky that I have a kitchenette in my hotel room so that I could pick up a few things at the grocery store. Of course, when I say lucky I mean I made sure to pick a room that had one! However, all that I really needed was a refrigerator or a cooler. If you cannot find a room that has any sort of cooling device than you can always grab some fruit and instant oatmeal to make sure you are getting one good meal. I don't believe any hotels don't have at least a coffee maker where you could boil some water.
Second, I spent about $12 at Wild Oats and will be able to get two meals, 2 snacks, and a lot of spinach out of it. Oftentimes good nutrition gets a bad wrap for being expensive. In actuality it's not. What is expensive is buying a bunch of nutritious food and then deciding to eat out instead!

Snack

2007-08-22T20:48:00.001-07:00

Ok, I hope that you are as impressed with this presentation as I am. My kitchenette has no bowls but enough wine glasses to throw a bridal shower! For an evening snack I combined some plain yogurt, peaches, and walnuts. Walnuts are one of the few non animal sources of O-3 fatty acids. In moderation, nuts like this should be incorporated into your diet daily. If possible they should always be served in wine glasses!