It's hard not to notice the headlines of many of the articles from major newspapers, magazines, and internet media. "Americans are eating too much sugar: 22 teaspoons daily." "They're not going to outlive their parents." "Childhood obesity has soared in recent decades, making it one of the country's most pressing problems." "Obesity: Lifestyle Changes Needed." "Big bellies can lead to big problems." "Report suggests ways for cities to slim down." "Fat is suddenly fabulous at least on TV." " Plus-sized characters moving to the forefront of teen literature." You tell me, is there a weight problem in America?

As a dietitian, I take this serious problem to heart. It is my job to help those who want to help themselves - who want to help those around them who they love and care so much for. It really comes down to the fact that millions of adults and children are killing themselves by eating the wrong foods, packing on pounds from over-sized portions and undoubtedly not moving their bodies enough. What are we becoming? It's time for all of us to STOP making excuses, and START working on the solutions. So many of us sadly do not realize what we are doing to ourselves when we overeat and simply justify it. Not only are you hurting yourself and ultimately your quality of life, but you are negatively influencing those around you. If we are going to work on reducing the number of overweight, unhealthy people in this country and worldwide, we will need to work together. This starts with you and I - caring for one another in terms of giving encouragement and taking the responsibility for ourselves and being positive examples and role models.

I am not only referring to our dietary intake here - I am referring to living an overall healthy lifestyle and achieving wellness. Diets DO NOT work. When you diet, you may lose weight. But most often, this weight loss is only temporary - you gain the weight back plus a little more, and the weight gained back is usually in the form of fat. In order to prevent this dieting cycle, it takes making a permanent transition to modify your lifestyle, including your food and beverage selections. You'll need to learn which foods help your body burn fat, which ones will give you the most energy, and which foods will negatively impact you and your health. It involves finding "new" favorite foods and having the understanding that it's not about never eating your current favorite foods (and possibly not so great for you foods), it's simply about eating smaller portions and less frequently. It is important to learn how to move your mass. Commit to doing so and find physical activity that you enjoy - not that you dread! Tell others of your goals. Explain to them why this is important to you, and begin your journey to better health. Be excited about becoming stronger both mentally and physically. Be the example! You deserve to feel good, look good, and have the confidence to live a happy and fulfilling life.

If you're ready to begin working towards a healthier lifestyle, but are not sure where to start, contact me to learn how to do so. I offer one-on-one lifestyle and weight management, as well as group classes. I will be starting a new 12-week class on February 21st, 2011. Feel free to visit this link to learn more about the Transitions Lifestyle Management System I teach and personally follow. Here you will receive a formal introduction to the program by weight management and fitness expert Lydia Martinez. Learn about low-glycemic eating and the fact that with this system, you no longer need to count calories or points. You will also have access to state-of-the-art behavior modification tools that will support your efforts in transitioning to your new lifestyle. Finally, you will learn how to find your favorite activity and exercise program that will last a lifetime. You can also view testimonials from individuals who have had success with the Transitions Lifestyle System by clicking on the above link, or view my testimonials page.

By utilizing the Transitions Lifestyle Management System, your weight management success is a reality. Whether it is utilizing this system or not, it is your responsibility to take action It is just a matter of you taking action to begin your transition from who you are today, to who you want to be in the future!


Healthy wishes,
Alissa C. Robertson, MS, RD
(802) 999-5684
LifestyleNutritionVT@yahoo.com

Apples and oranges have, for quite some time, been the go-to for many of us. But there's a whole world of fruit out there, and many of them have major health benefits. From 2006 to 2007, sales of goji berry products shot up 75 percent and acai berry products by 50 percent. The questions is whether or not these fruits are actually better than our standard apples and oranges. Well, the truth is that they truly are higher in nutrients, but the secret to maximizing the benefits of these fruits is to make sure to eat a variety of them on a consistent basis. Here is a list of the superfruits we should consider eating more frequently:

Acai - A dark purple Brazilian berry rich in essential fatty acids and fiber. The fruit also contains powerful antioxidants such as anthocyanins and flavonoids, which protect your cells from damage and may reduce the risk of heart disease and cancer.

Acerola - This is a sweet fruit with an apple-like flavor. The fruit is rich in vitamin C, and contains immunity-boosting vitamin A, similar to a serving of carrots.

Blood Orange - The deep color of this sweet, tart orange comes from anthocyanin, an antioxidant that has been shown to help fight cancer, inflammation and diabetes.

Cherimoya - This tropical fruit can be sliced or scooped like an avocado and has a similar velvety texture to it. One fruit provides 7 grams of protein and 15 percent of your daily value of iron.

Goji Berry - This Asian fruit is most commonly found in its dried form and has been used in traditional medicine for years to enhance health and longevity. It contains beta-carotene, vitamin C, iron, protein, trace minerals and B vitamins for a nutritional boost.

Guava - According to the USDA researchers, this fruit may be the highest of them all in antioxidants! One cup contains 8,500 micrograms of cancer-fighting lycopene and serves as many of the free-radicals as one serving of broccoli.

Papaya - This fruit is rich in immunity-building vitamin A and papain, an enzyme that aids digestion. It is a delicious addition to salads and stir-fries.

Passion Fruit - This intensely sweet tropical fruit is rich in cancer-fighting carotenoids, polyphenols and packs 12 grams of fiber per fruit. 

Pomegranate - The seeds of this fruit are rich in polyphenols, that fight inflammation and may fend off cancer and heart disease. Eat these for a nutritious and tangy punch in your salads!

Prickly Pear - The pulp of this cactus fruit is sweet and mild, rich in potassium, and contains 10 percent of your daily calcium requirement in one cup. If you like watermelon, you're sure to like this fruit!

Star Fruit - This fruit truly is a star! It is rich in potassium and vitamin C, and contains 4 grams of fiver and fewer than 40 calories per fruit.

Ugli Fruit - With a lumpy and bumpy exterior, you wouldn't expect this fruit to be rich in vitamin C and A as well as potassium. It is the cousin of the grapefruit and is low in calories.

I challenge you to try some new fruits this coming year. The benefits will certainly make for a healthier New Year!

Healthy wishes,
Alissa Robertson, MS, RD
LifestyleNutritionVT@yahoo.com
(802) 999-5684

Metabolic Syndrome is a condition combining several medical factors including central obesity and insulin resistance that can lead to significant increases in the risk of developing cardiovascular disease and diabetes. Patients with this condition, who supplemented with grape seed extract, demonstrated a significant decrease in both systolic and diastolic blood pressure, according to a recent study. I suggest taking an antioxidant supplement each day for anyone who has trouble losing weight, is at risk or has diabetes or cardiovascular disease, or who has high blood pressure.

Among my list of recommended list of antioxidants is NutraMetrix Isotonix OPC-3®. NutraMetrix Isotonix OPC-3® is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. NutraMetrix Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid.

Source: Effect of grape seed extract on blood pressure in subjects with the metabolic syndrome

One of the long-enduring traditions for sporting events of all types is the pasta dinner the evening before the big event. After all, who doesn't believe in the hearty, turbo-fuieling quality of a whopping plate of spaghetti with tomato sauce? As it turns out, the nonbelievers include a number of highly informed and educated people. There truly is nothing nutritious about processed wheat - especially when trying to fuel for a sporting event. Instead, I suggest replacing the traditional starchy foods with balanced, whole-food fuel such lean protein sources, fresh vegetables and fruits, liquid amino acids and whole grains.

This new school of food science is led by Allen Lim, PhD, who's focus is to correct popular misconceptions about food, particularly about carbs and fat. Proponents of this new approach believe, for example, that a diet heavy in starch causes your body to burn sugar instead of fat, so you bonk more easily, often eat too much and end up overweight rather than properly fueled. 

FALLACY #1: A Calorie is a Calorie
This might be the biggest weight-loss misunderstanding in existence. For years, we've been told that weight loss is a simple calories-in, calories-out equation, and 3,500 excess calories will put on a pound whether they come from soybeans or banana cream pie. That's simply not true.
There are three key types of calories: carbohydrate, protein and fat. They're as different as gasoline, motor oil and brake fluid in terms of the roles they play in keeping your body operating optimally. Many of my clients might eat the perfect number of calories, but they have cut their fat intake too much. So the jobs that fat does, such as repairing cell membranes and optimizing hormones, go undone, and the surplus carbs are stored as fat. By correcting the balance of carbs, protein and fat without changing their calorie intake, my clients are able to effectively lose weight, improve their immune system, gain muscle and boost energy.

Alissa's Suggestion
Eat a representative of each macronutrient at every meal. I recommend getting 50 to 55 percent of your calories from carbs (fill your plate with vegetables, fruits and some whole grains), 25 to 30 percent from fats (olive oil, avocado and so on), and 15 to 20 percent from protein (lean meats, fish, eggs and poultry). Just be sure to skew your pre-workout meals or snacks to be heavier in carbs and lower in fat and protein to fuel up properly and avoid cramps. Include a good source of both protein and carbohydrate for your post-workout meals or snack.

FALLACY #2: Starches are Sensible Fuel
At some point, starch became synonymous with carbohydrate. While pasta and bagels are carbohydrates, and you do need carbs for fuel, they're often not the best sources, especially if you're trying to keep weight off. Starchy carbs are easy to overeat, and any surplus goes to your fat stores. Our brain operates on sugar, and when you eat bagels or potatoes, your body turns them into sugar and delivers them to your cells quickly, which makes your brain happy and leaves you wanting more. In this case, you shouldn't listen to your body. But this is hard, isn't it?
Fruits and vegetables, by contrast, are rich in carbs but often lower in calories and also digest more slowly. You're less likely to plow through so many berries and carrots that you end up with more fuel than you need. As a bonus, plant foods are loaded with vitamins, minerals and immunity-boosting phytonutrients that make you healthier and stronger, so you can go about your day and exercise better, thus burning more calories.

Alissa's Suggestion
Choose carbs wisely. Eat starchy, quick-digesting carbs only during and right before and after training or exercise bouts. These are times when it's important to get food that can be quickly digested and converted to fuel. Otherwise, get your carbs from fruits and vegetables. 

How much is enough? If you're eating considerably more than 50-55 percent, especially from starchy sources of carbohydrate, then you risk changing your metabolism. When I see someone who is eating lots of starch, they have not only gained fat, but they've also changed their metabolism from fat-burning to sugar-burning. This doesn't happen over one plate of pasta, but the body is adaptable. So overtime, constant intake of starchy foods will do damage, causing your body to switch over to burn whatever you're feeding it most.

When possible, pair your carbs with some protein. Lean meats, nut butters, fish and eggs slow digestion, so you feel full sooner, get more even energy from your meals and stay full longer. The amino acids in protein also help repair, build and maintain muscle tissue.

FALLACY #3: All Fat Makes You Fat
It's no coincidence that Americans got heavier as fat consumption went down. For years, the government preached low-fat, carb-heavy diets. That wasn't only misguided; it was flat-out wrong!

As your body becomes more conditioned, you become a better fat burner. You need ample amounts of healthy fat, which, contrary to widely held belief, won't make you fat. In fact, starchy foods turn to stored fat far more quickly. What's more, evidence is tacking up that healthy unsaturated fats are essential for firing up your fat-burning metabolism. In a study of 101 men and women, Harvard researchers put half the group on a low-fat diet and half on a diet that included about 20 percent of calories from monounsaturated fatty acids. After 18 months, the healthy fat-eating group had dropped 11 pounds; its low-fat eating peer had shed only six. Fat is also slower to digest than carbs, so it helps you stay full for a longer period of time.

Fat will help you exercise longer so you can burn more calories. In fact, research shows that athletes who get about 50-plus percent of their diet from fat produce better average times to exhaustion in exercise tests than those eating typical low-fat, high-carb diets.

Alissa's Suggestion
Add healthy fats to every meal. Strive for about 20 percent of your calories from Monounsaturated fats, or about 45 grams per day at 1,800 calories. Because most athletes don't have time to count fat grams, the simpler message is: Include small portions of good fats, like almonds, avocado, and olive oil, with all meals and snacks. Try nuts and seeds, olive-based tapenades and even the occasional chunk of dark chocolate. 

Here are some healthy portions to shoot for:

• Nuts and Seeds: Everything from pecans to pine nuts, almond butter to tahini. A serving size is 2 tablespoons.
• Olives: Black, green mixed or blended in a spreadable tapenade. A serving is 10 large olives or 2 tablespoons of spread.
• Oils: Canola, flaxseed, peanut safflower, walnut, sunflower, sesame or olive. Cook with them; drizzle them; eat them in pesto. One serving is 1 tablespoon.
• Avocado: As guacamole or just slice and serve. One-quarter cup equals one serving.
• Dark Chocolate: Go for one-square of dark or semi-sweet every so often.

FALLACY #4: Food Comes From a Box
Many athletes who think they're eating healthfully often consume far more sugar and sodium than they realize because they eat so much pasta, cereals, energy bars and other processed foods. Very honestly, the vast majority of grocery-store foods are packaged and processed junk. Some items also contain trans fats - the kind of fats you want to avoid like the plague. The sugar is also troublesome for weight loss because it causes the body to step up its production of insulin, which in turn blocks hormones that control appetite. As a result, the food you eat is quickly stored as fat and at the same time, leaving you hungry.

Alissa's Suggestion
Eat mostly whole foods that are part of an animal or plant. Fill most of your cart with foods from the grocery store's perimeter first. If you think about it, that's where the fresh produce, meats, fish and other whole foods are found. If necessary, then go down the specific aisles to get the few foods to fill in the rest. 

FALLACY #5: Skipping Breakfast is Fine if You Need to Drop a Few Pounds
What can I say...EAT BREAKFAST. That bit of essential advice is simply food gospel. Still, according to a survey by the International Food Information Council Foundation, fewer than half of us eat a morning meal.

Breakfast is the key that starts your fat-burning metabolism. Without it, you go into an energy deficit that only leave you ravenous (and more likely to overeat) later, but also suppresses your fat-burning furnace, so what you do eat is more likely to go into fat storage. Research shows that people who skip breakfast are 4 1/2 times more likely to be overweight than those who don't. 

Alissa's Suggestion
Because you have a whole day of activity - whether it's with or without exercise - try to eat about 25 percent of your daily calories at your morning meal. That meal should include protein, healthy fat an fiber-rich carbs like fruit. A British study found that exercisers who ate a breakfast high in fiber burned twice as much fat during workouts later in the day than those who at less fibrous foods.

For a power breakfast that'll sustain you well into the day, try two eggs any style; 1/2 cup whole oats, cooked; 6 oz. Greek non-fat yogurt; a cup of mixed berries; and 1 cup coffee or tea.

FALLACY #6: You Can Eat the Same at Age 40 as Age 20
Muscle is the engine that powers you through your day and exercise, but it also drives your calorie-burning metabolism. The more lean tissue and muscle you have, the more calories you burn and the leaner you stay. As we age, we naturally lose muscle and thus gain fat. Exercise and strength training in particular help prevent that loss, but the right foods are more important for muscle maintenance than most people realize. Because of age-related kidney changes, our blood becomes more acidic and we excrete nitrogen, as essential component of muscle protein, faster than we take it in. Therefore, we essentially end up peeing away our muscles. 

Alissa's Suggestion
Prevent nitrogen loss and preserve muscle mass by increasing the alkalinity of your blood to neutralize the acidity. One way method of doing this is to take supplements such as greens, but you can also eat foods that enhance alkaline. Fruits and vegetables are the only foods that offer a net increase. Fats and oils are neutral. All other foods, including grains, legumes and meats, have an acid-producing effect. If you don't get most of your carbs from fruits and vegetables, you're losing muscle mass as well as calcium from your bones, which also gets leached away in an acidic environment as you age.

FALLACY #7: You're Never Hungry...or You're Always Hungry
Most diets treat hunger as the enemy. But it's actually the key to your success. Once you start the fat-reduction process, you'll be a little hungry, but not starving. This is true, but only when it's getting close to the time to have another meal or snack. The trick is to balancing the two, so you're losing weight, but not setting yourself up for a binge. 

Alissa's Suggestion
Try to eat every 3 to 3 1/2 hours. Eat breakfast, then wait until you feel hungry and eat just until you're no longer hungry. If it has been 3 or 3 1/2 hours and you're not feeling particularly hungry, eat a little something such as a few nuts and a few grapes, but not too much more. This will help to keep your metabolism burning and prevent you from overeating later when you DO feel hungry. Once you get the hang of it, weight loss and maintenance will be a breeze. 


Healthy wishes,
Alissa Robertson, MS, RD
Lifestyle Nutrition
www.lifestylenutritionvt@yahoo.com
(802) 999-5684

What is gluten?
Gluten is a protein found in some grains, especially wheat and is found in the following grains:
- Wheat
- Barley
- Bulgur
- Rye
- Spelt
- Oats (possibly, the proportion of individuals with gluten sensitivity that are also sensitive to the storage proteins in oats is likely less than 1%)
- Kamut
- Triticale
- Semolina
- Pumpernickel
- Farro

Gluten is not found in the following grains:
- Rice (all varieties)
- Buckwheat
- Teff
- Amaranth
- Quinoa
- Corn
- Hominy
- Millet

What you should know about gluten
Gluten intolerance is the most common food sensitivity disease of the intestine. It affects about 15% of the US population, although since many people are undiagnosed, it may be even higher.
Consuming gluten triggers an immune response in gluten-intolerant people.
When we swallow a food antigen (like gluten) the body goes to work fighting it. White cells recognize the antigens and destroy them. When the white cells are overwhelmed, inflammation results.

Short- and long-term effects
Initially, gluten intolerance can manifest as diarrhea, bloating, flatulence, uncomfortable stools, weight loss and malnutrition. Other inflammatory symptoms can also result. For an intolerant person, regularly consuming gluten will result in long-term damage, including intestinal scarring and nutrient malabsorption.

Chronic inflammation can atrophy and flatten the intestinal lining, which impairs digestion.
Gluten and other inflammatory proteins can weaken the intestinal wall by opening tight junctions.
When the intestinal lining is compromised, more food antigens can then cross the barrier and enter the bloodstream. Other pathogens get into general circulation. This causes the body to produce more antibodies, attempting to fight the antigens. It can also mean that depending on the pathogen, the body is more susceptible to harmful micro-organisms and unwanted invaders.

How do I know if I am intolerant?
Because these processes can trigger widespread effects throughout the body, it can often be challenging to diagnose gluten intolerance right away. Digestive upset is one of the most common and obvious symptoms; this can include gastric reflux (heartburn), bloating, gas, abdominal pain, constipation, and diarrhea.

In addition, there can be other symptoms — often symptoms that we wouldn’t assume to be related to what we’ve eaten. However, if we understand gluten intolerance as a wide-ranging systemic inflammatory response, then this broad range of symptoms makes more sense. These can include:

- Weight loss or weight gain
- Nutritional deficiencies due to malabsorbtion (e.g. low iron levels)
- Fat in the stools (due to poor digestion)
- Aching joints
- Depression, anxiety, irritability and other behavioural changes
- Eczema and skin rashes
- Headaches
- Chronic fatigue and low energy
- Infertility, irregular menstrual cycle and miscarriage
- Cramps, tingling and numbness (often due to vitamin B12 malabsorption)
- Slow infant and child growth
- Decline in dental health
- Asthma and allergies
- Food cravings, especially for baked goods and sweets

Since your body makes antibodies in response to what it sees as a harmful invader, testing the serum for antibodies can identify most patients with a gluten allergy.

Not everyone has an allergic reaction to gluten. Some may simply have a sensitivity to it. Individuals with a sensitivity to gluten may find that gluten-containing foods cause bloating, water retention, anheighten food cravings, particularly sugar and carbohydrate-laden foods. A gluten-free diet may lead to increases in beneficial gut bacteria, and therefore aid in weight loss, decreases in food cravings and therefore lead to better self-control over food choices.

Why is gluten so important?
North Americans eat prodigious amounts of grains. In 1967, consumption of gluten-containing grains was 115 pounds per person. In 2003, it reached 139 pounds.

Ethnic differences
Gluten intolerance appears to be more prevalent in people of white European descent.
The estimated prevalence of gluten sensitive enteropathy (GSE) or celiac disease (CD):

- In the general U.S. population: 1 in 133
- In African-, Hispanic, and Asian-Americans: 1 in 236
- Worldwide: 1 in 266

It’s been shown that gluten can be addictive. In Food Addicts Anonymous, wheat is actually put in the same category as sugar and flour.

Summary and recommendations
- If you suspect an allergy or severe intolerance to gluten, contact your physician and set up testing.
- If avoidance of gluten is warranted, begin doing a kitchen audit. Get rid of gluten-containing foods and start keeping a dietary log to note what you are eating and how you feel.
- If you don’t have any type of sensitivity to gluten, it may still be beneficial to diversify grain use when possible. Rotating grains may prevent the development of any sensitivity along with diversifying your nutrient intake. Still, incorporating some grains with gluten is probably fine.

Hidden Gluten-containing foods 
Gluten can also be found in:
- Modified food starch
- MSG
- Lecithin
- Emulsifiers
- Soy sauce
- Medications & supplements
- Other processed foods