Starting 2010 (Twenty Ten) Off Right!

Maybe you don't state those resolution things out loud...but you all know how important it is to have goals. If you don't have a goal you have put out there in the universe, then what are you working towards? Whatever your objective, it is important to set those goals, make them SMART (Specific, Measurable, Attainable, Realistic and Timely) and speak them out loud.

I know, I know. This sounds way too much like HR-speak you have to deal with at your workplace. We have it too. But really and truly, make sure your goal isn’t just “to eat better.” Make it specific. Is your goal to eliminate grains? Is your goal to follow 100% the BootCamp nutrition plan this month, and never end up in the X? Are you trying to cut out the refined sugar? Kick the splenda habit?

They say that one of the most important things with goal-setting is to state your goal(s) OUT LOUD. It helps to hold you accountable. Just like at BootCamp where you right your goals on your logbook, or at the gym where you write your goals on the big old white board…now is your opportunity to do just that. What are your nutrition-specific goals for the year? Who is on what nutritional path for the new year?

Here are a few of our, for example: We are at the point now where the nutritional plan of choice isn’t so much of a goal, it’s just a way of life. However, when we bore down within the greater topic of nutrition, there are a few things I am focusing on, that keep us on a better path (and by better, this also means less costly!):

- Limit my eating out to 2 meals per week (not counting my Starbucks Americano addiction as eating out). This includes the create your own salad bar downstairs at work

- Always have at least 4 meals (2 for me, 2 for my other half) in the fridge or freezer at all times. Right now the fridge and freezer are stocked with frittatas, spaghetti squash with tomato/meat sauce, and turkey soup. It is SO helpful to just grab something and put it in my cooler. Even when inventory is low, if I can grab some turkey soup and eat that for breakfast, so be it!

- Try one new recipe a month. And post it here. We will not be doing the whole Julie & Julia thing (though Julia was kind of brilliant and if she were still alive we’d ask her to write an edition without the sugar, grains and dairy! HA!), but we will be interpreting and reinterpreting a few recipes out there. I think Shrimp Piri Piri is up first (been wanting a really fiery dish as of late). That or I might try and go with a 100% Paleo Tom Kha (coconut milk soup) or Tom Yum Goong (hot and spicy with shrimp). Especially because Santa brought me two kaffir lime trees for Christmas, I now have a big old supply of kaffir lime leaves – THANKS Santa!

So let’s hear them!

The more people we have on here for sharing of ideas, support, recipes, etc., the better off we’ll all be (and the less we’ll feel like we’re talking to ourselves).

Locally Grown/Raised...Grassfed...These Things Just Taste Better?!

If you were in Denver this weekend, you know that Saturday morning was an amazing 70 something degrees, sunny, idyllic. The perfect kind of day to be outside, for sure. Some bootcampers may have headed on over to the Local Farmer’s Market to do some research...and of course buy a few items not currently available in our garden;-) There were vendors hocking their sauces, veggies, meats, pottery – Some vendors may have been demonstrating a culinary cooking utensils, etc. There is nothing quite like getting out and going to see what’s local and in season – with the "people watching" which provids added entertainment.

Anyhoo, onto the point of this blog. The place was hopping at 9am, with vendors passing out samples of homemade bacon, locally grown organic tomatoes, and of course the bread people were there, with the longest line, passing out their samples too.

Why are we such proponents of grass fed meats? Well, in case you don’t remember, check out these links: Grassfed basics, you are what your animals eat, choose grassfed! And YES, we are realists, and know darn well it’s not always available or accessible or even affordable to go grassfed, in which case just do the best you can.

Now the BEST part?

If you have not heard the buzz on the street about the incredible new fruits and veggie mart let us be the first. It's called Blazer Street market, located at 15550 E. 6th Avenue, Aurora CO 80011. Located off of 6th and Chambers in the old Cub Foods store. One bootcamper states, "I was able to purchase 27 of our Fathers most divine earthly pleasures for under $25.00: The juiciest of juicy heart shape black cherries only $.99 a pound...gtfoh!!! 3 pink lady apples for $1.00, WHAT! And 2 bunches of spinach for $1.00, mustard greens for $.69 a bundle....SHUT UP! So check it out my fine friends in fitness. It's only open from Thursday to Sunday, 10am to 8pm-it's what's up!!!"

Next weekend we strongly encourage you to go check out these Farmer's Markets - the assortment of locally grown veggies they have available this time of year is fantastic (that is of course if you aren't harvesting such things from your own garden source!)...

PS - There are markets all over the metro Denver area. (i.e. near Cherry Creek Mall, Tiffany Plaza Parking Lot.) If you know of more locations, list them in the comments section of the blog for all to enjoy!

Good Food / Bad Food?

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your or nutritional habits or diet. But some of you may not know where to start. This is where your instructors and some helpful hints come into play.

We have told you to clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC. He shared with them his seven rules for eating and the seven words that sum up those seven rules. He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Is this all you need to know about how to eat right? Probably not, but it is a good start. You should also remember to eat 4-5 smaller meals through out the day instead of 2-3 large meals. And remember to drink a lot of water.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his dietary guidelines, read this article.

How To Color Code Your Menu

There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you'll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requirements.

The good news is that it doesn't have to be that difficult. The HEALTHY foods you eat every day - fruits and veggies, meats and meat substitutes, dairy products and good grains - all contain vital nutrients that contribute to a healthy diet. And, some - particularly, those deeply colored fruits and veggies - are considered "superstars" in this area. In fact, your best bet is to think color!

The natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here's a quick snippit based on color:

Green - Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C.

Red, yellow, orange - Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.

White - White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products - milk, yogurt and cheese - provide ample amounts of calcium (and are usually fortified with vitamin D).

Purple - Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they're also high in vitamin C and fiber.

Brown - Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc.

So, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don't have to meet the daily requirement for every single nutrient every single day.

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Montclair/Lowry - Baseball Game Results

Team A - 10

Team B - 10

Looks like we're in for a rematch!

Nice effort everyone.

Good Food / Bad Food?

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your diet. But some of you may not know where to start. This is where your wellness instructors, the nutrition blog, and some helpful hints come into play.

We have suggested that you clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC. He shared with them his seven rules for eating and the seven words that sum up those seven rules. He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Is this all you need to know about how to eat right? Probably not, but it is a good start. You should also remember to eat 4-5 smaller meals through out the day instead of 2-3 large meals. And remember to drink a lot of water.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his nutritional guidelines, read this article.

Why Buy Local?

We hear a lot these days about buying local food from farmer's markets and other "home grown" sources. But what are the true upsides to it and what exactly does it mean?

A recent survey by the Leopold Center for Sustainable Agriculture found that more than two-thirds of respondents somewhat or strongly agreed that local food is better for their health than food that has traveled cross-country. Eating locally grown foods has become the latest trend in our battle to eat better and live healthier lives. So what is this movement all about?

What is the concept of eating locally grown?
According to Erin Barnett, director of LocalHarvest.org, "Eating local' means different things to different people, depending on how 'local' is defined." Some define locally grown as within a 100-mile radius of where they live. But the overarching concept is that you purchase and eat foods produced close to home. "You might be able to get eggs raised just five miles down the road, but cheese from the state next to yours. Both choices take the food's geographical origins into account, and that is the decision-making tool at the heart of eating locally grown," says Barnett.

Why buy local?
"It often means getting fresher food," says Urvashi Rangan, Ph.D., senior scientist and policy analyst at the nonprofit Consumers Union. The main reason, according to Rangan, is that it hasn't been trucked thousands of miles so there's less time for food to spoil. But there are even more advantages to local food production. It saves on gasoline and reduces pollution from transporting food (which can help to reduce global warming), and, in many cases, it supports smaller-scale farmers, says Rangan.

Is it difficult to eat locally grown foods?
Variety and balance are two key elements of a healthy diet. Trying to eat 100 percent local is difficult, impractical and can limit or eliminate some whole nutritious foods," says Laura Pensiero, R.D., a chef and nutritionist in Rhinebeck, N.Y. Her approach: Eat local when possible.

Is it easier to buy locally grown foods in particular areas?
Certainly it is easier to buy fresh local produce in areas of the country with long growing seasons. But even in your region's off-season, you may find an excellent variety of pasture-raised meats, or milk from family-owned dairies, or honey, or particular nuts, or seafood. Also, there are many crops that can be stored and/or grown in the winter.

Are there studies that show that locally grown foods are more nutritious?
Not exactly, as a study like that would be difficult to do. Absolute nutrient content has so many variables, such as soil fertility, ripening times, etc. However, research does show that produce picked at its peak has the highest nutrient content. Once picked, fresh produce will gradually start to degrade.

Isn't eating local restrictive, repetitive and boring?
Not necessarily. According to Rangan, the varieties of any one kind of local produce can be even more diverse than what you would find at a typical supermarket. In fact, people who buy at the supermarket get the same selection 365 days a year. It gets boring to look at that same array. You end up eating the same spuds, broccoli, apples and pears.

What about my morning coffee?
Well, coffee is not grown in the continental United States. However, there are other labels you can look for to support sustainable farming practices, says Rangan. She recommends looking for coffee and other products with the words organic and fair trade on the label.

Is it more expensive to eat locally grown foods?
Typically, you can join a food cooperative or a Community Sponsored Agriculture program (where you support a local farm and get shares of the produce), and the costs are very reasonable. Also, if you shop at your local farmer's market (straight to consumer from the farm), the food may be even cheaper than in the supermarket because you are buying direct, without the middleman.

Does eating locally grown take an enormous amount of time?
Greenmarkets and Community Sponsored Ag programs offer easy ways to access locally grown foods. Also, how about sharing a program with neighbors and alternating pickups? You can start a cooking club, alternating cooking nights with friends and neighbors. If you're interested in sustainable food production, conserving oil, polluting less, and supporting local farmers, then the effort to do those things may be worth it to you.

Does locally grown mean better quality?
According to Susan Moores, M.S., R.D., a spokesperson for the American Dietetic Association, "It can, but much hinges on growers and their farming/production practices." Local can and does mean wonderful things, but it's not an assurance.

Does locally grown mean organic?
No, these are two separate concepts, says Barnett. Some local food is organic, but certainly not all. However, according to Moores, "Many farmers producing great foods have opted not to become certified as organic, yet their practices are stellar." Still, the best combination appears to be both organic and locally grown foods.

How do you get started eating locally grown?
Take a look at LocalHarvest.org, which offers a national online directory of farmers who market their goods directly to the public. Other resources:
www.nal.usda.gov/afsic/csa (CSAs)
www.ams.usda.gov/farmersmarkets (4,385 farmers markets)
http://www.eatwellguide.org/ (fresh food listings)
http://www.foodroutes.org/ (information and news)
http://www.sustainabletable.org/ (recipes and tips)