Betcha didn't know that cutting carbs a couple days a week can help you lose weight and potentially reduce your risk of breast cancer. Sound better than counting calories? It just may be!

A new study finds that adhering to a two-day diet low in carbohydrates, particularly simple carbohydrate foods, has a greater affect than simply counting calories everyday of the week. The notion is that by simply cutting out processed carbs like cookies, muffins and high sugary breakfast cereals, you will see a faster weight loss. And who doesn't love fast weight loss?

The researchers presented the new data at the 2011 CTRC-AACR San Antonio Breast Cancer Symposium. According to their results they explain that the secret is related to the hormone insulin—a chemical that doesn't function normally when we eat too many starchy carbs. Abnormal levels of insulin have been linked to unhealthy weight gain and a greater risk for breast cancer.

Sound doable? Your best bet is to replace unhealthy processed carbs like white bread, sugary drinks, jams with veg or whole grains such as steel-cut oatmeal, quinoa, and butternut squash. The high fiber and nutrient content of these healthier carbs will fill you up so you're less likely to crave or nosh on the simple carbs that are lacking in essential vitamins and minerals and getting in the way of your long-term weight loss goals. Finally another reminder that it's not all about counting, but having a nutritional strategy for weight loss success!

Reference:

http://www.aacr.org/home/public--media/aacr-press-releases.aspx?d=2649

As we become more aware of all the pesticides, antibiotics and even growth hormones that are used to grow the fruits and vegetables we eat, thousands are turning to organic produce, which is grown without conventional pesticides, synthetic fertilizers or sewage sludge, bioengineering, or ionizing radiation.
The higher cost of organic produce may be taking a toll on your wallet. Fortunately, there are some conventionally grown fruits and vegetables that have low levels of pesticides. Data collected by the Environmental Working Group have determined levels of pesticides in common fruits and vegetables.
Here’s a list of what you should try to buy organic, and what you don’t have to buy organic:

What You Should Try to Buy Organic:    
              
•    Peaches
•    Apples
•    Sweet Bell Peppers
•    Celery
•    Nectarines
•    Strawberries/berries
•    Cherries
•    Lettuce
•    Grapes
•    Pears
•    Spinach
•    Potatoes

What You Don’t Have to Buy Organic:

•    Asparagus
•    Avocados
•    Bananas
•    Broccoli
•    Cabbage
•    Corn (keep in mind that most corn is genetically engineered)
•    Kiwi
•    Mangos
•    Onions
•    Pineapples
•    Peas

 
Knowing what you don’t have to buy organic can help save a few bucks, but remember to always wash your fruits and vegetables before eating or cooking them. For a complete list of conventional produce and their pesticide levels, check out www.consumerreports.org. 

Betcha Didn’t Know not ditching the egg yolks might just serve you right! Read on to find out how you can take advantage of everything the incredible, edible egg yolk has to offer— you’ll think twice before tossing out the yellow.

No need to go all out here and eat them daily, but the yolks being tossed are extremely nutritious and in moderation can be part of anyone’s diet.
Aside from being high in protein and vitamins, you may not know that egg yolks are the richest source of… CHOLINE!

Dubbed "brain food," choline is an essential nutrient that’s needed for our cells to function properly, transporting nutrients throughout the body. Studies also suggest that higher choline intake may reduce the risk of breast cancer in women, and with its amazing ability to lower inflammation fends off the risk of other diseases and cancers as well. Handy little nutrient, isn’t it?

A recent study revealed that more than 90% of Americans aren’t getting nearly enough choline in their diets! It also appears that as we get older, our choline intake decreases. Yikes!

We know what you’re thinking, ‘But don’t egg yolks have cholesterol?!’ Yes, they do. However, nutrition experts have now determined people on a low-fat diet can eat a whole egg everyday without measurable changes in their blood cholesterol levels. Keep in mind, research says it’s the saturated fat more so than the cholesterol in our food that raises our cholesterol levels. Good news!

There are tons of ways to get the nutrients without overdoing it. Rachel’s fave is to make an omelet using 1 whole egg mixed with 3 egg whites. While it’s trendy to go all white, perhaps it isn’t a bad idea to consider the occasional yellow. See? Egg yolks are more than they’re cracked up to be.

References
(1)    Iowa State University researchers (Jensen H, Batres-Marquez S, et al., FASEB Journal).
(2)    Xu X, et al. Choline metabolism and risk of breast cancer in a population-based study. The FASEB Journal, published online on January 29, 2008.
(3)    Jensen HH, et al. Choline in the diets of the US population: NHANES, 2003-2004, Iowa State University (presented at Experimental Biology 2007, Washington DC).
(4)    U.S. Department of Agriculture. USDA database for the choline content of common foods, U.S. Department of Agriculture, Beltsville, Maryland, 2004.
(5)    Frazier AL, et al. Adolescent diet and risk of breast cancer. Breast Cancer Res 2003; 5: R59-R64.
(6)    Shannon J, et al. Food and botanical groupings and risk of breast cancer: A case-control study in Shanghai, China. Cancer Epidemiol Biomarkers Prev 2005; 14 (1): 81-90.
(7)    Zeisel SH. Nutritional importance of choline for brain development. J Am Col Nutr 2004; 23: 621S – 626S.

Betcha didn’t know that fish and fruit maybe a match made in nutrition heaven. Polyphenol- rich fruit such as mango, pineapple, pomegranates, and berries can potentially reduce the absorption of mercury in fish (some studies suggest by a whopping 80%!), making the two a dynamic duo. Salmon with mango salsa anyone?

4 oz. grilled Salmon= 233 calories
2 TBS of mango salsa= 12 calories
Total= 245 calories

Now that’s what I call a nutritional knockout! 

They sit side-by-side on the shelves, they look similar… so what’s the difference and who’s to win this food fight?

Contestant 1: Table Salt
Most companies that manufacture table salt typically add an anti-caking additive like calcium phosphate in order to prevent the salt from clumping. Additionally during its processing, table salt is stripped of many natural trace minerals. One favorable note for table salt is that it has iodine (a superhero nutrient) added to it which sea salt does not.

Contestant 2: Sea Salt
Sea salt is natural in that it’s not only derived from evaporated seawater, but also goes through much less processing. It retains most of its natural minerals such as magnesium, calcium and other minerals, and some say this gives it a better flavor which often times leads people to use less of it. Also, more nutrients is always a plus in our book.

And the winner is…

Sea Salt!
Even though sea salt is touted to be the lower sodium counterpart on a variety of snack labels, surprisingly it has the same amount of sodium chloride as table salt— meaning they affect blood pressure the same way.

The real difference is in the processing. Less processing and more nutrients makes sea salt the true winner in this food fight!

Good nutrition doesn't happen on its own. Substituting dangerous dining hall meals with healthy foods stocked in your own fridge is the key to keeping off the weight that most of your friends will pack on during your first semester!

Top 10 Dorm Room Grocery List

1.  Cereal
   To keep your tummy full during early classes, buy a fiber-packed cereal to eat when you wake up. Just 1 cup can supply anywhere from 3-13 grams of fiber! Keep paper bowls and plastic spoons handy in your dorm for this quick, healthy and filling breakfast option. (Bring glass bowls to be eco-friendly!)   
2. Almond Milk (Tetra Pak Containers)
   Almond Milk is a great complement to your morning cereal – and it’s an even better alternative than fat-free milk. If you get the unsweetened vanilla version, you’ll save yourself 11 grams of sugar.
3. Salad Bags
   A meal can always be made in seconds with a bag of fresh baby spinach or romaine lettuce! Grab a few light salad dressings like balsamic vinaigrette (keep it to 2 tablespoons or under 60 calories). Top off your salad with raw carrots or cucumbers to add crunch and flavor — and to get in your daily servings of veggies! Bonus topping: have a bag of Parmesan cheese handy — it packs lots of flavor for just 20 calories per tsp.!
4. Cans or Pouches of Tuna/Salmon
   Drain a can of wild salmon or low mercury tuna, and make a sandwich or top a salad for a quick, easy omega-3 protein fix! These cans and pouches are affordable, don’t need refrigeration and are good to throw into a backpack when you’re on campus all day!
5. Frozen Veggies
   Frozen vegetables guarantee a healthy base for a meal — especially during cram time when going to the market is not an option. Just throw ‘em in a glass bowl topped with a paper towel, microwave for a few minutes, and chow down!
6. Fruits
   Apples and bananas are especially filling at only 100 calories each. You can eat them as part of your breakfast, in-between classes, for dessert, or as a late-night snack instead of giving in to the pizza delivery guy. You’ll be so much happier in the morning if you bring your fruit to the party rather than a regular slice of pizza, which will cost you about 300 calories and 9 grams of fat.
7. Cinnamon
   This spice doesn’t just add a delicious punch to your cereal or fruit, it can also potentially help burn fat. It also helps get rid of medication-resistant yeast infections!
8. Pre-Portioned Mini Dark Chocolate Squares
    Girls need a little bit of chocolate, but make sure it’s the dark kind… check the labels to make sure it’s over 70 percent cacao. Some of these treats are as little as 50 calories per serving!
9. Frozen Turkey Meatballs, Chicken, Salmon or Veggie Burgers
   These are quick and easy to prepare at any time, and high in protein! Top your salad or enjoy with a side of vegetables to power-up and make you feel full.
10. Greek Yogurt
    With 130 calories a cup, this is a great option. It’s full of protein and has no fat AND no cholesterol, which makes it a friendly dairy option for weight loss. Enjoy with a side of veggies for the ultimate low-calorie meal!

News Alert! Recent study published in JAMA confirms what Rachel has been telling her patients all along: Those calorie counts on restaurant menus can be deceiving. On average meals had about 100 calories more than listed, some even having 1,000 more calories! Yikes!!

Rachel hits the streets of LA, venturing out to different restaurant chains to check things out for herself. Interview after interview with super busy restaurant staff members, Rachel has found that many of them seem to have what she calls the “heavy-handed” syndrome. They will quickly toss a heavier sprinkle of ingredients into a large bowl, mix it up, and present it on a plate. Who has time to carefully measure as corporate instructs? Always in a rush, ½ a ladle of dressings or sauces turns into a full ladle (that’s a whole lot of extra calories!), a small handful of croutons becomes a full handful, and ¼ cup of walnuts easily becomes 1/3 of a cup. It’s all too easy to pile them on.

Want even more of a shock factor?  1/3 cup of walnuts is the caloric equivalence of a glazed donut (1/3 cup of walnuts 219 cal > Krispy Kreme glazed donut is 200 cal)! So, despite how “healthy” the menu items may be, all high calorie items should be in YOUR control— always on the side is a good way to go. Some that top our list are: walnuts, pine nuts, almonds, and even dried fruit.

Another suggestion? Don’t buy into the “light” menu. Heavy-handed syndrome can also occur when a chef is “lightly” sautéing your food. For example, does he measure out one teaspoon of oil or does he pour straight out of the bottle, guesstimating at best? 1 tsp of oil = 40 cal, whereas a measly 1 TBS to 1.5 TBS is a whopping 120-180 calories!

Bottom line: If watching your waistline is your top priority, don’t be shy. Whether a light or regular menu, “easy oil prep,” and “on the side” are two phrases that should always be mentioned at the end of your order. Own the power and save some serious calories.

Betcha didn't know watercress is the Cadillac of cancer fighting foods. Studies reveal watercress may reduce breast cancer risk along with many other nutritional claims to fame. With boat loads of protection at just 4 calories a cup—what a steal!

Watercress is quickly taking the spotlight. Many of us consider it a garnish, but it's way more than just a simple decoration.

New scientific research from the University of Southampton (Sept. 14, 2010) suggests a strong link between consuming watercress and preventing breast cancer. The study revealed that a plant compound (phenylethyl isothiocyanate) in watercress can potentially retard tumor growth, by switching off the function of a protein (Hypoxia Inducible Factor) that promotes the growth and development of breast cancer cells.

But it doesn't stop there! Although it maybe old news to some that watercress is a member of the super star cancer-fighting vegetable group (cruciferous), what you may not know is that watercress is uniquely superior. It has what researchers refer to as a "dynamic duo" of both PEITC (phenylethyl isothiocyanate) AND sulforaphanes which can promote the death of cancer cells, while stopping potential carcinogens from becoming active.

Sold yet? Get ready to drool over even more of watercress' superpowers. As a natural diuretic, watercress is a fantastic de-bloater which comes handy before those special "red-carpet" events. It's also packed with beta-carotene, which helps ward off heart disease. And ready for more beauty bonus points? Beta-carotene in your blood reduces the formation of wrinkles, so go ahead and replace those expensive creams with a voluminous and protective bouquet of tasty watercress.

Pit this champion against other "good for you" foods and here's what you get: one cup of watercress has 4x the calcium and 6x the magnesium of milk, as much vitamin C as oranges, and more iron than spinach. As if that's not enough, calorie conscious people rejoice: watercress is practically calorie-free! One cup has just 4 calories— that's less than half a stick of gum! So you can really pile the stuff on to add major protection to your meals. Just remember to eat it raw because when cooked it loses its ability to release the winning compounds that will keep you beautiful inside and out.

To max out on benefits, a handful (6 oz.) is the ideal serving. At Beller Nutrition, watercress is one of our favorite add-ons to ensure that our signature "get skinny" meals come with a dose of protection, totally "Rachel style". I know what you're thinking, ‘If watercress is this good for me, why didn't I hear about all this before?!' Our thoughts exactly.

Journal References:

1. Sharifah S. Syed Alwi, Breeze E. Cavell, Urvi Telang, Marilyn E. Morris, Barbara M. Parry, Graham Packham. In vivo modulation of 4E binding protein 1 (4E-BP1) phosphorylation by watercress: a pilot study. British Journal of Nutrition, 2010; 1 DOI: 10.1017/S0007114510002217

2. Xiu-Hong Wang, Breeze E. Cavell, Sharifah S. Syed Alwi, Graham Packham. Inhibition of hypoxia inducible factor by phenethyl isothiocyanate. Biochemical Pharmacology, 2009; 78 (3): 261 DOI: 10.1016/j.bcp.2009.04.010

3. http://cancerres.aacrjournals.org/content/67/5/2239.abstract?sid=6d31f8d3-b32c-445c-b485-a2dba67b4b1