Utilize Healthy Halloween Tips to Keep Your Routine in Check

Let’s be honest, Halloween isn’t the healthiest event of the year with all of the sweets that are on display at the office, the stores, the parties and of course, your child’s trick-or-treat bag. But there are some healthy Halloween tips that can help make it fun and memorable – even at this time of year!

1. Healthy Halloween tips can also be tasty: Don’t toss out your pumpkin seeds after making Jack-o-lanterns. Roast them instead with a variety of seasonings for a healthy and delicious snack!

2. Chose hard candies that you can’t eat as quickly or a “healthier” candy options such as dark chocolate (Dark chocolate contains potent antioxidants that have anti-inflammatory properties. Look for those with 70% cocoa or higher).

3. To personally avoid the candy temptation, wait until October 30^th to buy it or buy the types of candies you and your family don’t like!

4. Turn healthy fruits and veggies into fun Halloween treats! Add almond slivers to the tops of veggie sticks to make fingers, cut apple wedges and add almond slivers for teeth, or cut hard boiled eggs in half and put a raisin or an olive piece in the middle to make an eyeball!

5. Feed your family a healthy dinner on Halloween night before trick of treating. A hearty, healthy and early dinner will make everyone less hungry which means less candy is eaten that night. Serve lean protein and veggies since loads of carbs will be consumed from the candy.

6. Remember, Halloween is only one day – so if you decide to indulge responsibly on some treats that night, don’t do so for the entire week following the holiday.

7. Is having leftover candy too much of a temptation? Considering donating it to charity or sending a Halloween care package to a soldier overseas! (Anysoldier.com)

Have a healthy & happy Halloween!

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Derek Johnson, BCIH, is the founder and primary holistic nutritionist at New Metabolism, his private nutrition practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on twitter @DerekJohnsonNM and become a fan on Facebook! 

5 Simple Nutrition Tips for Back-to-School & the Entire Family

There are some basic and simple nutrition tips that you can follow to encourage your whole family to live a bit healthier this fall. These may seem easy, but these simple nutrition tips really can make a big difference!

1. Don’t skip breakfast and eat real food for breakfast every day. This sounds like a simple nutrition tip – but as we all know, mornings can be tough when getting the family ready, fed and out the door. But taking the time to eat a real breakfast can make a major impact in the productivity level for both kids and adults! Power up your family with protein-rich foods to power up the brain and kick-start the metabolism for the day. So set a good example by eating a healthy breakfast with a good source of protein. Studies have shown that kids who skip breakfast and eat sugar-laden, additive-laced foods, and who get 10-15% of their calories from liquid sugar drinks like sodas, will gain weight will be prone to get early diabetes, heart disease and stroke in adolescence and may have issues with paying attention and solving problems.

Quick & healthy breakfast ideas:

• scrambled eggs with fruit
• Greek yogurt with granola and /or fruit and diced nuts
• nitrate-free turkey sausages and fruit
• fresh fruit smoothies with whey protein and /or Greek yogurt

The most simple nutrition tip is to try to eat at home most of the time. Scheduling your weekly meals can be a great way to increase your ability to eat healthier. When you have to spend time buying the ingredients to make a meal, you’ll have more time to focus on what’s on your plate and portion size control. Bringing back the importance of family meals can not only do wonders for the communication of the family unit, but it can also provide a great environment to encourage your family to make healthier choices together. As a team, the motivation to keep eating well can thrive. It is estimated that family meals only happen three times a week – so make them count!

2. Pack healthier school lunches. Just because it’s easy, doesn’t mean it’s a healthy choice. When planning lunches for the family, focus on including fresh, whole foods whenever possible. To help keep blood sugar levels stable and to keep energy and mood in balance, plan to add variety in every lunchbox. Try fruits and vegetables that are in season so you can keep the options interesting and packed full of different vitamins and antioxidants. Adding a mix of proteins, whole grains and fruits/vegetables can be the perfect mix.

Quick & healthy lunch ideas:

• healthy salads with protein like chicken or tuna
• turkey pita sandwiches (optional: add avocado)
• turkey and vegetable sandwich on whole grain bread
• chicken/brown rice/vegetable soup
• whole wheat quesadilla
• grilled chicken strips with dip

3. Plan ahead!  Mornings can be very hectic trying to get everyone fed and out the door.  Finding time for breakfast can be difficult enough, so why not plan out and even pack lunches the night before?  Leftovers from dinner can be used in the next day’s lunches, so try planning lunches out the night before to save you time in the morning!

Quick tips on how to save time the night before:

• cut up the leftover chicken into bites to add to salads in the morning
• put leftover soup into single portion containers to send to school for lunch
• make large containers of chicken /tuna salad for the week

4. Don’t forget to pack healthy snacks! Children and adults alike need a snack during the day. Try sliced cucumbers, carrots or bell peppers – most kids like the crunch of these vegetables and adding a dressing or dip like hummus can add some extra flavor.

Quick & healthy snack ideas:

• peanuts (if allowed) or cashew butter with celery stalks or apple slices
• ½ cup of granola with mixed nuts
• Make your own healthy trail mix with granola, rice puffs, almonds and a small amount of dried fruit.

5. Stay hydrated. Hydration plays a pivotal role in overall wellness for everyone in the family. Since the body performs more efficiently when hydrated, make water the primary beverage of choice for your home. If need be, purchase a special water bottle (non-plastic is ideal) for your children so they can help gauge how much they’ve had or need to drink throughout the day. Adults should aim for at least 2 liters+ (64oz) on a typical day. According to a study by researchers at Queens College of the City University of New York, children need 5 – 8 cups per day (approx. 40-60oz). For added flavor, or if your kids fall behind on drinking water, try coconut water – it is a rich source of electrolytes, is low-calorie, nearly fat-free, low in sugar but pleasantly sweet.

Tip for getting kids to drink more water:

• Kids can get bored of water, try adding fresh lemon wedges, orange wedges or even a few sliced up strawberries for a hint of tasty flavor!

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Derek Johnson is a holistic nutritionist at New Metabolism, his Santa Monica, California-based practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on twitter @DerekJohnsonNM and become a fan on Facebook! 

Want a healthy heart? Improving cholesterol levels can make a big difference!

September is National Cholesterol Education /Awareness Month which makes it a perfect reminder to have your blood cholesterol checked. It’s better to know where you stand on the improving cholesterol issue so you can then make a plan to take action to lower it if it is high. I help clients with improving cholesterol all the time because it is an issue that cannot wait to be addressed later on. High blood cholesterol is a major risk factor for heart disease which is the #1 killer of women and men in our country!

Your blood cholesterol is affected by chronic inflammation, how quickly your body can make LDL and how fast it can dispose of it. Your blood cholesterol is NOT affected by what you eat, as much as what was once thought.

The frightening thing about high cholesterol is that it doesn’t show outright and obvious symptoms. But a simple blood test can show you whether it is too high and whether action needs to be taken immediately.  Unfortunately, there are some factors that can directly affect your cholesterol number which are out of your control – these can include: your age (cholesterol rises the older you become), gender (women tend to have lower total cholesterol levels then men), stress, genes (high cholesterol can run in families) and weight (excessive weight increases LDL).

The great thing about this condition is that simply incorporating some key lifestyle modifications can make a great impact in lowering cholesterol and your risk for further complications. (If lifestyle changes aren’t enough, supplementation and in some cases medication can also assist in this process).

Normal cholesterol measurements and testing used commonly today do not provide a true picture of your body’s cholesterol or your overall risks. In our practice, we recommend (as does the notable Dr. Hyman) that everyone with cholesterol concerns should have a NMR Lipid Profile done. This looks at your cholesterol under an MRI scan to assess the size of the particles, which can determine your cardiovascular risk. If these molecules are small and dense, it can be dangerous. If they are light and fluffy, it is innocuous. This is a very important test that can further differentiate the risk of your cholesterol and can be an important factor to track as your system improves and your cholesterol transforms from dangerous to not so. This amazing diagnostic test is offered by a company called Liposcience and is also available through LabCorp.

Improving cholesterol can be easier through these lifestyle changes:

• Eating saturated fats, especially those from healthy sources such as coconut oil, raw butter, organic eggs and grass-fed meats, are actually GOOD for you and contribute to your overall health.  These are not linked to heart disease.
• If you’re overweight and have high LDL-cholesterol levels, losing weight may help you lower it and may raise your HDL.
• Regular physical exercise will lower LDL and raise HDL.
• Find ways to de-stress your life or find healthier ways to deal with it. Living a stressful life over the long term can raise blood cholesterol levels.
• Eat plenty of high-quality, animal-based omega 3-fats. Krill oil, such as our MetaKrillx12 ($54) is a great source of Omega-3’s as well as fresh wild fish, like salmon.
• Avoid processed grains and sugars. Choose whole unprocessed carbs that come from the ground and contain high levels of fiber such as oats, beans, yams, etc.
• Don’t smoke or quit now if you do.

Recommended Products for improving cholesterol:

1. Organic RYR - Works by reducing inflammation and oxidative stress, both known to be associated with heart disease, and alters CRP, blood glucose, HDL and triacylglycerol (triglycerides) favorably. ($34.00)
2. DUDE Pack- Contains all the vitamins and minerals men need each day, including MetaQ-10 and OmegaAvail fish oils which help in balancing cholesterol levels. ($74.95)
3. FEM Pack- Contains all the vitamins and minerals women need each day, including OmegaAvail fish oils which help in balancing cholesterol levels.($64.95)

To order any of the products listed above, call New Metabolism at 310-828-2251 or send an email to info@newmetabolism.com today!

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Derek Johnson is a holistic nutritionist at New Metabolism, his Santa Monica, California-based practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on twitter @DerekJohnsonNM and become a fan on Facebook! 

Simple travel tips for your next vacation…

5 Healthy Travel Tips You Can Use Today! 

Stay Hydrated. As you know, hydration plays a vital role in overall wellness. Your body thrives on it and needs at least 2 liters (64oz) on a typical day. If you’re traveling by plane, the elevation and recycled air can have quite the drying effect for your body and skin. Drink water before the flight is essential to lessen this effect – but if you want to decrease the amount of trips to the on-flight lavatory, try drinking 11oz of coconut water before the flight. Coconut water is a beverage that is a rich source of electrolytes, is low-calorie, nearly fat-free, low in sugar but pleasantly sweet.

Pack Snacks. Even when you’re not traveling, having ready-to-go and healthy snacks available can make all the difference. There are some prepackaged nuts at Trader Joe’s that are great or grab some snack bags and create your own trail mix (peanuts, walnuts, cashews, corn puff cereal).

Plate Portions. When traveling, most of the time you’ll be eating at restaurants or with friends and family. Be confident with making healthy choices for your plate and don’t shy away from asking the waiter for tips on the healthiest menu items. At someone’s house, politely offer to serve yourself so as to alleviate any undue excess of portions and request for heavy dressings and unhealthy options to be served on the side.

Get in Some Workouts! When on the road and traveling, there are some simple ways to get some exercise in without a gym. Here are some ideas:

• Tie up your shoes, amp up your speed and check out the scenery with a brisk walk outside.

• Use your hotel chair to do some squats (1 minute squatting, 30 seconds rest, repeat 6-7x).

• Do some lunges by alternating legs (1 minute of lunges, 30 seconds of rest in-between, 5-8 sets).

• Find some stairs and do 30-seconds to 1-minute bursts up and then take a 1-2 minute slow (and safe) walk down the stairs to catch your breath before the next set (do 5-8 sets).

Make Time for You! Let’s face it; sometimes vacations can be stressful. For your overall wellness, remember to make your relaxation a priority too. Take time for you – book a spa appointment, sleep in, read a book or maybe even try a class you’ve never taken before like yoga!

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Derek Johnson is a holistic nutritionist at New Metabolism, his Santa Monica, California-based practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on twitter @DerekJohnsonNM and become a fan on Facebook! 

A food guide pyramid that is easy to follow. 

Here’s to a healthier, cleaner version…

The old food guide pyramid drastically needs an update – here’s my version that is aligned with our core practice beliefs about nutrition. At New Metabolism, we believe that food is information for your body. Giving your body the right food is a vital key towards helping you achieve and maintain your optimal health. We believe that whole unprocessed real foods are the best information you can give your body, and that it is important to buy organic, grass-fed, hormone-free, non-GMO and nitrate-free foods whenever possible. To make it simple: The shorter the ingredient list, the better! Below is what our ideal real food pyramid looks like with a great emphasis on lots of fresh vegetables, healthy fats, quality meats and healthy starches that come from the earth (that aren’t processed)! So, we encourage you to utilize this clean food guide pyramid when planning your daily and weekly eating plans! 

Eat clean, live a healthier life. 

Derek Johnson is a holistic nutritionist at New Metabolism, his Santa Monica, California-based practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. His NM Clean Food Guide Pyramid is one of many innovative nutrition methodologies he educates his clients with to achieve and maintain optimal health and vitality.