I decided to use Tip #1 as the title for this post. It seemed quite befitting (GET IT? Be"fitting". Ha.)
Seriously, though. Thanksgiving is an American tradition - we spend all morning cooking, and all afternoon/evening/next day eating. And eating. And eating...
The pilgrims would be ashamed of us. Well first, they would be in awe of our more than plentiful food supply. Grocery stores that are stocked full of food. Hell, even pharmacies carry food now. The pilgrims were grateful to have enough food to go around. Hence the start of Thanksgiving - being thankful for actually having a successful harvest and having a bounty of food.
I wonder if the pilgrims had an Uncle Ted. A guy who had a Big Mac as a pre-game for his three helpings of Thanksgiving dinner and then washed it down with a case of beer as he gradually feel asleep in a recliner, with the NFL on in the background. His pilgrim family would just shake their heads, "Oh Uncle Ted. He just couldn't resist that delicious roasted squirrel, and then he drank all of our fresh brewed hooch!".
I'm getting off topic. Let's talk Turkey Day tips and how to avoid shopping for a size up on Black Friday.
1. NO SWEATPANTS ON TURKEY DAY.
This seems silly, and those who know me are probably aghast right now. The truth is, wearing your slim jeans or a fitted dress might cause your brain to become more aware of your portions so that you avoid busting out everythere.
2. FILL UP ON VEGGIES.
Your family might have nice, pretty, and coordinated dinner-ware out for the holidays. But if your family is anything like mine, you're drinking out of a red Dixie Cup and eating off styrofoam divided disposable dishes (that we wash and re-use, of course).
Regardless, I want you to fill half of your plate/styrofoam container with vegetables. Real vegetables, not mashed potatoes. Not sweet potatoes. Not peas. Not corn. Not butter-soaked collard greens. "Oh but Rachel, we don't have any real vegetables at Thanksgiving." Why not? What's wrong with them? They are cheap. They are fillling. And..they're good for you. Invest $0.99 in a 1 pound bag of carrots and chow down. You can dip them in a) hummus b)cranberry sauce (not as bad as it may seem) or c) low fat dressing.
3. EXERCISE ON THANKSGIVING
Let's differentiate between strenuous exercise and movement. Strenuous exercise is pre-planned, routinely executed exercise toward a specific goal (increased cardiovascular endurance, increased muscle mass or tone). Movement is anything that gets you up and ..moving! Sure, I'd like you to engage in strenuous exercise on Thanksgiving, but who am I kidding?? Get out there and MOVE. Take a 20 minute brisk walk with your family members to catch up and get some fresh air. Maybe it's raining or really cold. Do some pushups, squats, and crunches. The best time to incorporate movement is in the morning before the festivities, and then again about an hour or two after you've had the big meal.
4. GO FOR WHITE MEAT
White meat has less fat - saturated fat - than dark meat. This means that a higher percentage of total calories are coming from protein. This is because white meat is coming from the part of the turkey that gets more exercise, and therefore is leaner. The dark meat is coming from the less conditioned parts of the turkey.
5. GO EASY WITH THE GRAVY
Gravy is a staple of Thanksgiving, and I don't want you to miss out. Be weary of your portions, though. About 2 tablespoons of gravy is 50 calories. And, let's be honest, who eats only 2 tablespoons?? If you are one of those people who completely covers your turkey and trimmings with gravy, a better option might be buying the non-fat gravy. Remember, the fat in gravy is coming from animal sources and is higher in saturated fat, which is more detrimental to your heart health.
6. GET BACK ON THE BANDWAGON.
I hate this phrase. What the hell is a bandwagon?? Anyways, the point is that if you completely ignore this guide and eat a whole pie along with 5 servings of mashed potatoes and endless pats of butter and scoops of gravy, know that tomorrow is a new day. Sure, you'll have to work even harder to get back to your pre-gorge weight, but that's life. You win some, you lose some, and then you exercise. The worst thing you can do is become a Negative Nancy and decide to pig out since you already ruined your "diet". Life is all about making strides to becoming a better you, whether it's behavioral, emotional, or physical.
7. Dessert or a Drink?
You have a choice to make. Either have a small piece of pie (take what you think is small and then cut it in half), or 1 alcoholic beverage of your choice (again, take what you count as a glass of wine and cut it in half). Don't drink or binge on dessert out of frustration toward your family. It's usually by this point in the day - you've been with your "loved ones" for about three hours now, chatting and prepping dinner and then eating - that you're starting to re-think this whole Thanksgiving thing, and have the most temptation to eat or drink just about anything that will put you in a better mood. Aunt Nelda is arguing with her baby daddy at the table next to you, and her ten kids are now grabbing onto your pant legs and screaming for attention. Literally screaming. You walk outside for some fresh air and then notice your family members piled into a small, dirty and busted up station wagon with a haze of smoke out the back window and a stench of skunk in the air. Just when you think it can't get any worse, your grandma wants you to play the role of the victim in a family love triangle gone-wrong so that she can send in the tape to Jerry Springer. (Not that my family is anything like that at all. We are very, VERY classy people. Just an example.)
Want more info or want to send me a message? Please do: rachel@stepupfns.com
If you're in the Chicago area and want nutrition counseling or personal training, I'd love to help you reach your goals. :-)
Have a happy holiday!
Sunday, November 20, 2011
Wednesday, November 2, 2011
Your best booze choices.
For most of us, alcohol is an important aspect of celebrations and social occasions. Although there is evidence that red wine can have antioxidant properties and beer can have important vitamins and minerals, alcohol contributes calories to the diet that can lead to weight gain if you are not adequately adjusting your caloric intake or increasing your physical activity. Remember the bottom line: calories in versus calories out.
Here are some overall tips for maintaining a healthy waistline when planning alcohol into your overall lifestyle.
1) Don't lie to yourself about how much you are drinking. "I'm going to have a glass of wine". Ok, fine by me. A glass of wine is roughly 120 calories for 5 ounces. This does not mean you can fill your wine glass to the brim, unless you have a very small wine glass. Get out your measuring cups and measure 5 ounces. If you order a glass in a restaurant, they usually pour 4-6 ounces.
2) Eat a very healthy diet. It's important to add the calories from alcohol into your overall food plan. The problem is that the calories from alcohol provide little more than just that - calories. Not many vitamins, minerals, fat, protein, or useable carbohydrate are present in alcohol. Get the most out of the other foods that you eat, and I recommend taking a multivitamin if you drink often, as alcohol can cause malabsorption of nutrients.
3) Avoid "hangover foods". I know you wake up and feel crappy. I know you don't want to work out. You're just adding to the problem, though, if you wake up at noon, eat fried eggs and biscuits with gravy, and lounge all day "recovering". Get up early, drink ample water, have 2 egg whites and a banana, and go for a walk.
4) Make your late-night munchies fruits and vegetables. Alcohol increases your appetite, and there is nothing worse than pairing empty calories with high fat, processed foods.
5) Increase your awareness of the calories in alcoholic drinks, as well as alcohol effects your body by reading the rest of this article :)
How is alcohol made?
Alcohol is made through a process called fermentation, where yeast breaks sugar down into ethanol and carbon dioxide. The carbon dioxide then bubbles and evaporates into the air, leaving behind water and ethanol. Liquors are distilled, meaning that the water is separated from the ethanol to make a more concentrated product.
A wide variety of carbohydrates that can be used as a source of sugar for the fermentation process. Malted barley is usually used for beers; grapes are used for wine; sugar cane or molasses for rum; and a multitude of different carbohydrates can be used to make vodka.
How is alcohol metabolized in the body?
Once ingested, the breakdown of alcohol takes precedence over anything else. This is due to the fact that alcohol cannot be stored in the body like food can. Alcohol travels into the stomach, where nearly 50% is absorbed directly into the bloodstream. The rest travels to the intestines for absorption. Alcohol in the blood then goes primarily to the liver for metabolism - it is removed and detoxified from the blood through a process called oxidation. A healthy lives detoxifies about 1/3 to 1/4 ounce per hour, or roughly a little less than 1 drink per hour.
What constitutes"1 drink"?
One 5-ounce glass of wine
One 12-ounce beer
One 1.5-ounce shoot of liquor
All = 1 drink based on the fact that they all containg roughly 1/2 ounce of pure alcohol.
SPIRITS:
1.5 oz of gin, rum, whiskey, vodka (80 proof): 90-100 calories
SUPER LIGHT BEER:
1 (12 oz) Budweiser Select 55 - 1.9g, 2.5%, 55
LIGHT BEER: Per 1 (12 oz) serving:
Bud Light - 6.6g carb, 4.2% alcohol, 110 calories
Miller Lite- 3.2g carb, 4.2% alcohol, 96 calories
Michelob Light - 6.7 g carb, 4.3% alcohol, 113 calories
Sam Adams Light - 9.7 g carb, 4.05% alcohol, 124 calories
REGULAR BEER: Per 1 (12 oz) serving
Keystone Ice - 5.9 g carb, 5.9% alcohol, 150 calories
Miller High Life - 13.1g carb, 4.7% alcohol, 143 calories
PBR - 12.1g carb, 4.65% alcohol, 147 calories
Sam Adams Boston Lager - 12.1g carb, 4.75% alcohol, 160 calories
Blue Moon: 12.7g carb; 5.4% alcohol, 170 calories
Sierra Nevada Pale Ale: 14.1g carb, 5.6% alcohol, 170 calories
WINE (1, 5-oz glass) These are all averages derived from Sutter Home's nutrition facts:
Cabernet Sauvignon: 115 calories
Pinot Grigio: 114 calories
Chardonnay: 120 calories
Moscato: 127
Merlot: 119
White, Zinfandel: 108
Pinot Noir: 117
Shiraz: 116
There is a general rule of thumb here: the higher the alcohol percentage, the higher the calories. Alcohol contributes 7 calories per gram, while carbohydrates contribute 4 calories per gram. It is virtually impossible to make a low-calorie, low-carbohydrate, high-alcohol drink. (Although the marketers for many large-name brands would rather have you think otherwise).
So....what's the best to drink?!?
Ah, now to the meat of the subject! I get this question all the time. This is what I usually ask my clients to help me recommend the right drink for them.
1) Why are you drinking? Is it just to have something in your hand at social occasions, or do you drink to get a buzz (or more?).
2) What is your preferred drink? Mixed liquor drinks? Wine? Beer?
3) How often do you drink? Just on weekends? Everyday?
This is my recommendation: if you just like to drink lightly and have something to sip on, go for the 55 or 64 calorie beers, or for a mixed drink with liquor and a diet soda (if you're at someone's house, use a tall glass and fill with diet soda, and then pour 1 shot of liquor in). This will provide more hydration and make your drink last longer.
However, if you drink on the weekends with a mission of "feeling it", you might as well have fewer drinks, but stronger ones. Drink slowly, and always make sure to have water with you, too. Alternate sips on your drink with sips on water. There is absolutely no advantage to you drinking 12 of the 55/64 calorie beers instead of 8 Light beers or 6 Regular beers (Not that you should be drinking that much -- just an example.)
References:
http://www.calorieking.com/
http://www.medicinenet.com/alcohol_and_nutrition/page3.htm
http://www.beer100.com/beercaloriesimports.htm
Here are some overall tips for maintaining a healthy waistline when planning alcohol into your overall lifestyle.
1) Don't lie to yourself about how much you are drinking. "I'm going to have a glass of wine". Ok, fine by me. A glass of wine is roughly 120 calories for 5 ounces. This does not mean you can fill your wine glass to the brim, unless you have a very small wine glass. Get out your measuring cups and measure 5 ounces. If you order a glass in a restaurant, they usually pour 4-6 ounces.
2) Eat a very healthy diet. It's important to add the calories from alcohol into your overall food plan. The problem is that the calories from alcohol provide little more than just that - calories. Not many vitamins, minerals, fat, protein, or useable carbohydrate are present in alcohol. Get the most out of the other foods that you eat, and I recommend taking a multivitamin if you drink often, as alcohol can cause malabsorption of nutrients.
3) Avoid "hangover foods". I know you wake up and feel crappy. I know you don't want to work out. You're just adding to the problem, though, if you wake up at noon, eat fried eggs and biscuits with gravy, and lounge all day "recovering". Get up early, drink ample water, have 2 egg whites and a banana, and go for a walk.
4) Make your late-night munchies fruits and vegetables. Alcohol increases your appetite, and there is nothing worse than pairing empty calories with high fat, processed foods.
5) Increase your awareness of the calories in alcoholic drinks, as well as alcohol effects your body by reading the rest of this article :)
How is alcohol made?
Alcohol is made through a process called fermentation, where yeast breaks sugar down into ethanol and carbon dioxide. The carbon dioxide then bubbles and evaporates into the air, leaving behind water and ethanol. Liquors are distilled, meaning that the water is separated from the ethanol to make a more concentrated product.
A wide variety of carbohydrates that can be used as a source of sugar for the fermentation process. Malted barley is usually used for beers; grapes are used for wine; sugar cane or molasses for rum; and a multitude of different carbohydrates can be used to make vodka.
How is alcohol metabolized in the body?
Once ingested, the breakdown of alcohol takes precedence over anything else. This is due to the fact that alcohol cannot be stored in the body like food can. Alcohol travels into the stomach, where nearly 50% is absorbed directly into the bloodstream. The rest travels to the intestines for absorption. Alcohol in the blood then goes primarily to the liver for metabolism - it is removed and detoxified from the blood through a process called oxidation. A healthy lives detoxifies about 1/3 to 1/4 ounce per hour, or roughly a little less than 1 drink per hour.
What constitutes"1 drink"?
One 5-ounce glass of wine
One 12-ounce beer
One 1.5-ounce shoot of liquor
All = 1 drink based on the fact that they all containg roughly 1/2 ounce of pure alcohol.
SPIRITS:
1.5 oz of gin, rum, whiskey, vodka (80 proof): 90-100 calories
SUPER LIGHT BEER:
1 (12 oz) Budweiser Select 55 - 1.9g, 2.5%, 55
LIGHT BEER: Per 1 (12 oz) serving:
Bud Light - 6.6g carb, 4.2% alcohol, 110 calories
Miller Lite- 3.2g carb, 4.2% alcohol, 96 calories
Michelob Light - 6.7 g carb, 4.3% alcohol, 113 calories
Sam Adams Light - 9.7 g carb, 4.05% alcohol, 124 calories
REGULAR BEER: Per 1 (12 oz) serving
Keystone Ice - 5.9 g carb, 5.9% alcohol, 150 calories
Miller High Life - 13.1g carb, 4.7% alcohol, 143 calories
PBR - 12.1g carb, 4.65% alcohol, 147 calories
Sam Adams Boston Lager - 12.1g carb, 4.75% alcohol, 160 calories
Blue Moon: 12.7g carb; 5.4% alcohol, 170 calories
Sierra Nevada Pale Ale: 14.1g carb, 5.6% alcohol, 170 calories
WINE (1, 5-oz glass) These are all averages derived from Sutter Home's nutrition facts:
Cabernet Sauvignon: 115 calories
Pinot Grigio: 114 calories
Chardonnay: 120 calories
Moscato: 127
Merlot: 119
White, Zinfandel: 108
Pinot Noir: 117
Shiraz: 116
There is a general rule of thumb here: the higher the alcohol percentage, the higher the calories. Alcohol contributes 7 calories per gram, while carbohydrates contribute 4 calories per gram. It is virtually impossible to make a low-calorie, low-carbohydrate, high-alcohol drink. (Although the marketers for many large-name brands would rather have you think otherwise).
So....what's the best to drink?!?
Ah, now to the meat of the subject! I get this question all the time. This is what I usually ask my clients to help me recommend the right drink for them.
1) Why are you drinking? Is it just to have something in your hand at social occasions, or do you drink to get a buzz (or more?).
2) What is your preferred drink? Mixed liquor drinks? Wine? Beer?
3) How often do you drink? Just on weekends? Everyday?
This is my recommendation: if you just like to drink lightly and have something to sip on, go for the 55 or 64 calorie beers, or for a mixed drink with liquor and a diet soda (if you're at someone's house, use a tall glass and fill with diet soda, and then pour 1 shot of liquor in). This will provide more hydration and make your drink last longer.
However, if you drink on the weekends with a mission of "feeling it", you might as well have fewer drinks, but stronger ones. Drink slowly, and always make sure to have water with you, too. Alternate sips on your drink with sips on water. There is absolutely no advantage to you drinking 12 of the 55/64 calorie beers instead of 8 Light beers or 6 Regular beers (Not that you should be drinking that much -- just an example.)
References:
http://www.calorieking.com/
http://www.medicinenet.com/alcohol_and_nutrition/page3.htm
http://www.beer100.com/beercaloriesimports.htm
Wednesday, October 12, 2011
Prepare yourself for Halloween.
Candy. Costumes. Drinks. Kids.
Ah, Halloween. I'll let you discern which of the above I absolutely love, and which I absolutely cannot stand (hint: kids). Regardless, it is a time for dressing up and letting loose. Let's talk tips about setting yourself up for a night of fun without totally blowing your diet.
First, there are going to be people who say, "It's just one day. I'm going to (eat/drink) whatever I want". That's all good and dandy, until the next day you don't workout because you feel incredibly hungover and instead opt for getting brunch with pals and watching those made-for-tv scary movies. And then you feel gross for not working out for two days and eating like crap and you just give up and get a tub of Ben and Jerry's and cry that Tom from your friend's warehouse party hasn't called you yet...
You get the picture.
Here's a better idea: enjoy yourself AND stick to a plan. A plan that works for you. A plan that includes a set number of drinks (hey, it might prevent you from getting sloppy all over Tom) and a few munchies, too. Maybe you're Halloween consists of walking the kids around door-to-door and grazing on their candy the whole way - if so, I've got some tips included here for you (and your kids!) too.
#1. When at a Halloween party, don't stand and socialize by the food.
You're talking and most likely not paying attention to how much you're eating. Take away the temptation and move away from the food!
#2. Use a small plate.
Most parties supply some sort of dinnerware if snacks or dinner is involved. Choose the smallest of the plates to eat off of and make your selections. If possible, fill at least 1/2 your plate with veggies from a (fingers crossed) veggie tray, and then look for some sort of protein to help you feel full and satisfied, especially if you're in for a night of drinking.
#3. Be very conscious of your alcohol intake.
Each standard drink (1 light beer, 1 shot of alcohol, 1 glass wine --> not filled to the brim!) is about 100 calories. Tack on an additional 50 or so for mixed drinks not made with diet soda, and higher alcohol percentage beers. Here is my tip for drinking: set a limit before you go to the party and enjoy your drinks up to that limit. Be sure to have a non-alcoholic drink (preferably water, or maybe a diet soda) in between each alcoholic drink to a)slow down your drinking pace and b) help hydrate you. Oh, and 10 drinks is not a limit. I'd stick to under 5 :)
#4. If you know you're going to get the late-night munchies, come prepared.
You're going to laugh at me here, and that's okay. I've seriously done this more than once (my friends can vouch). If you know you're going to be out late drinking, dancing, and doing whatever, bring something you can munch on guilt-free. My go-to's are carrots,sliced cucumbers, and rice cakes. Why? They give you that crunch and are much lower in calories than anything you could ever possibly order at Taco Bell. Sure, you'll look like a fool but who cares? They'll all be too busy admiring how you fit in your super-cute costume to even notice!
#5. Walk with your kids when trick or treating.
Unless you're living in Lima, Ohio, you most likely trick or treat sometime around 6 or 7pm. While you're neighborhood may be safe, it's always good to take extra precaution if you have extremely young kids. If you have a nanny, have her stay home and pass out the candy -- you go and walk with the kids. I can't think of a lot of things more tempting than sitting in your house, by yourself, with a huge bowl of candy.
#6. Don't give out candy.
What did she say? What's wrong with her? No wonder kids these days aren't learning their lesson. We pump them full of sweets and then wonder why they don't want to go play. There will be a Halloween soon that is completely online, and then your kids will just be asking you for candy. Then they'll tweet about how lame the candy choices are at their house. Ugh.
I propose giving out more nutritious-based foods to kids. I'm thinking mini-granola bars, maybe teeny apples (depending on how many children you get at the door), or small individual packs of raisins or nuts.
#7. Incorporate additional exercise into your day.
3 days before, and 3 days after - add in an extra 30 minutes per day. Can't do 30? Do 20. 10. Something! Go for a small walk while talking on the phone. My friends from Columbus will tell you that I only talk to them when I'm on a walk. Why not multi-task?! Take your kids. Or, better yet, play with your kids. Throw the baseball. Play basketball. My mom has quite the pitcher's arm as she acted as my personal ball-machine when I lived at home, throwing me tennis balls all over the court so I could get my conditioning in on off-days.
Practice these tips around Halloween and you won't be busting out of your costume by the end of the night. Remember, keep fueling your body right and keep moving! There is no substitute for hard work and the right diet when maintaining weight loss.
Happy haunting!!
Ah, Halloween. I'll let you discern which of the above I absolutely love, and which I absolutely cannot stand (hint: kids). Regardless, it is a time for dressing up and letting loose. Let's talk tips about setting yourself up for a night of fun without totally blowing your diet.
First, there are going to be people who say, "It's just one day. I'm going to (eat/drink) whatever I want". That's all good and dandy, until the next day you don't workout because you feel incredibly hungover and instead opt for getting brunch with pals and watching those made-for-tv scary movies. And then you feel gross for not working out for two days and eating like crap and you just give up and get a tub of Ben and Jerry's and cry that Tom from your friend's warehouse party hasn't called you yet...
You get the picture.
Here's a better idea: enjoy yourself AND stick to a plan. A plan that works for you. A plan that includes a set number of drinks (hey, it might prevent you from getting sloppy all over Tom) and a few munchies, too. Maybe you're Halloween consists of walking the kids around door-to-door and grazing on their candy the whole way - if so, I've got some tips included here for you (and your kids!) too.
#1. When at a Halloween party, don't stand and socialize by the food.
You're talking and most likely not paying attention to how much you're eating. Take away the temptation and move away from the food!
#2. Use a small plate.
Most parties supply some sort of dinnerware if snacks or dinner is involved. Choose the smallest of the plates to eat off of and make your selections. If possible, fill at least 1/2 your plate with veggies from a (fingers crossed) veggie tray, and then look for some sort of protein to help you feel full and satisfied, especially if you're in for a night of drinking.
#3. Be very conscious of your alcohol intake.
Each standard drink (1 light beer, 1 shot of alcohol, 1 glass wine --> not filled to the brim!) is about 100 calories. Tack on an additional 50 or so for mixed drinks not made with diet soda, and higher alcohol percentage beers. Here is my tip for drinking: set a limit before you go to the party and enjoy your drinks up to that limit. Be sure to have a non-alcoholic drink (preferably water, or maybe a diet soda) in between each alcoholic drink to a)slow down your drinking pace and b) help hydrate you. Oh, and 10 drinks is not a limit. I'd stick to under 5 :)
#4. If you know you're going to get the late-night munchies, come prepared.
You're going to laugh at me here, and that's okay. I've seriously done this more than once (my friends can vouch). If you know you're going to be out late drinking, dancing, and doing whatever, bring something you can munch on guilt-free. My go-to's are carrots,sliced cucumbers, and rice cakes. Why? They give you that crunch and are much lower in calories than anything you could ever possibly order at Taco Bell. Sure, you'll look like a fool but who cares? They'll all be too busy admiring how you fit in your super-cute costume to even notice!
#5. Walk with your kids when trick or treating.
Unless you're living in Lima, Ohio, you most likely trick or treat sometime around 6 or 7pm. While you're neighborhood may be safe, it's always good to take extra precaution if you have extremely young kids. If you have a nanny, have her stay home and pass out the candy -- you go and walk with the kids. I can't think of a lot of things more tempting than sitting in your house, by yourself, with a huge bowl of candy.
#6. Don't give out candy.
What did she say? What's wrong with her? No wonder kids these days aren't learning their lesson. We pump them full of sweets and then wonder why they don't want to go play. There will be a Halloween soon that is completely online, and then your kids will just be asking you for candy. Then they'll tweet about how lame the candy choices are at their house. Ugh.
I propose giving out more nutritious-based foods to kids. I'm thinking mini-granola bars, maybe teeny apples (depending on how many children you get at the door), or small individual packs of raisins or nuts.
#7. Incorporate additional exercise into your day.
3 days before, and 3 days after - add in an extra 30 minutes per day. Can't do 30? Do 20. 10. Something! Go for a small walk while talking on the phone. My friends from Columbus will tell you that I only talk to them when I'm on a walk. Why not multi-task?! Take your kids. Or, better yet, play with your kids. Throw the baseball. Play basketball. My mom has quite the pitcher's arm as she acted as my personal ball-machine when I lived at home, throwing me tennis balls all over the court so I could get my conditioning in on off-days.
Practice these tips around Halloween and you won't be busting out of your costume by the end of the night. Remember, keep fueling your body right and keep moving! There is no substitute for hard work and the right diet when maintaining weight loss.
Happy haunting!!
Sunday, October 9, 2011
Picking Proteins
Proteins are an essential part of the diet, whether you're a patient on dialysis, an elite athlete, or simply struggling to lose weight.
It's important to understand that proteins do much more than build muscle. Many proteins are enzymes, which serve to catalyze reactions and impart a vital role in metabolism. Proteins are also involved in immune response and cell signaling.
The trick is eating enough protein to repair muscles after strength training workouts, maintain lean body mass, and, of course, keep your body functioning properly. Eating too much protein is like eating too much of anything - it gets stored as fat in adipose tissue. There is so much information out there about which proteins to eat, how much, when/what quantity after a workout - it can be very overwhelming.
The first thing to figure out is how much protein you should be getting per day. This is based on gender, amount and type of physical activity, and existing body weight. For the general population that exercises at a moderate intensity most days of the week (light-moderate strength training), the recommended amount of protein is 0.8-1.0 g/kg of body weight. Yes, that is in kilograms. To find out how many kilograms you weigh, take your current weight in pounds in divide by 2.2. For example, a 170 pound man would weigh 77.3 kg. This means that he would need somewhere between 62 and 74 grams of protein per day. Because he is a male, I would go for the higher (74) number. Athletes inherently need a little more protein. Endurance athletes - those actively training or competing in triathalons, Iron Man, or even marathons - should consume 1.4-1.6g/kg body weight (http://www.ncbi.nlm.nih.gov/pubmed/15212749). The self proclaimed "body builder" at the gym should consume 1.2-1.4g/kg body weight. If he or she is seriously competing in body building or fitness competitions, there is a good chance that they are on a carbohydrate or energy restricted diet. In this case, the protein requirements would increase to at least 1.6g/kg body weight. It is also recommended that athletes on a carbohydrate or energy restricted diet see a Registered Dietitian to ensure that they are meeting their vitamin and nutrient needs.
Ok, now to choose which proteins are best for you. If you're a vegetarian, you can go ahead and skip to the next paragraph. For the meat eaters out there, it is important to first establish the concept of lean proteins. While some brands can legally call their meat lean based on federal guidelines, I usually advise clients who are looking to lose weight to stick to proteins that are 3 grams or less fat per 3 oz serving. Athletes or those looking to maintain or gain weight can choose proteins that range from 5-9 grams of fat per 3 oz serving. A 3 oz serving of meat is roughly equivalent to the size of a deck of cards. "Extra lean" proteins include standard chicken breast or chicken breast tenderloins, 99% lean ground turkey, and lean fish such as tilapia, basa, cod, and ahai tuna (albacore tuna for some reason has more fat). The "lean" proteins are more like 93% lean turkey, swordfish, catfish, albacore tuna, and chicken sausage links. Salmon is an important exception because it contains a large amount of omega-3 fatty acids. Even though this fish is higher in fat, it is unsaturated fat, which has been shown to have less of a detrimental effect on cardiovascular disease. Proper amount of omega 3's can help to lower blood triglyceride levels as well, which is beneficial for your health. The American Heart Association (http://www.heart.org/) recommends that healthy adults consume fish at least 2 times per week, especially coldwater fish such as salmon. The AHA also recommends consuming plant foods that are a good source of omega-3 fatty acids, such as canola oil, flaxseed oil, and walnuts.
Biological value is another important concept related to choosing proteins. The biological value denotes how much of the protein ingested in a food will actually be utilized in the body. The closer the biological value is to 100, the more the proteins can be utilized by the body for rebuilding muscle, enzymatic reactions, etc. Whey protein and whole soybeans have a biological value of 96; eggs 94; soy milk 91; cow's milk 90; fish has a BV of 76; beef 74; and whole grain flour of 64. As you can see, soy actually has a pretty high biological value as compared to animal proteins.
Iron content is the next topic. Iron is an essential component of proteins involved in oxygen transport. Therefore, if you are iron-deficient, you may feel fatigue as your cells are not getting the oxygen that they need. There are two forms of dietary iron: heme and non-heme iron. Heme iron is found in animal proteins; non-heme iron is found in plant-based proteins. What's the difference? You absorb more of heme iron than non-heme iron. This is bad news bears for vegetarians. The current iron recommendations are actually based on the assumption that 75% of all iron you consume is heme iron - some sources cite that vegetarians should consume double the current recommendations for iron to ensure that they are able to absorb the proper amount. In today's world, a lot of grain foods such as cereals are fortified with iron, that is, they have iron added back in. The current RDA (recommended daily allowance) for males and females ages 19-50 is 8 and 18 mg per day, respectively. To give you an idea of how much iron is in commonly eaten foods: Chicken liver (high in fat and cholesterol!), 3 1/2 oz yields 12.8 mg of iron; 6 oysters = 4.5 mg; light meat turkey, 3 1/2 oz = 1.9 mg; instant fortified oatmeal, 1 cup = 10 mg; mature soybeans, 1 cup = 8.8mg; 1/2 cup raw firm tofu = 3.4 mg. [http://ods.od.nih.gov/factsheets/iron].
The last lesson is of the greatest importance for vegetarians: choosing complementary proteins. Animal proteins are complete proteins, that is, they have all of the essential amino acids in adequate amounts. An essential amino acid is one that our body does not make on it's own - isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (there are other amino acids that are conditionally essential based on age or genetic deficiencies). For lacto-ovo-vegetarians, eggs and dairy can provide complete proteins as well as necessary vitamins and minerals. For those with a stricter diet or for vegans, soy and quinoa are complete proteins, although soy has a higher biological value. There is a wide variety of soy products to choose from, ranging from tofu, soybeans, edamame (immature soybeans), soy milk, tempeh, and soynuts. The bulk of the vegan and vegetarian diet is composed of whole grains, fruits, vegetables, and nuts, seeds, legumes. These are all of great importance in terms of getting adequate vitamins, minerals, and even protein. Whole grains, nuts, seeds, beans, and legumes are called incomplete proteins, that is, they do not contain sufficient amounts of all the essential amino acids. Grains are missing a key amino acid. Beans are missing a key amino acid. Nuts are also missing an amino acid. But have no fear! When eaten together, these food groups complement eachother to give your body the full, complete protein and all essential amino acids.
I hope this article has shed some light on the basics of choosing the right protein for you. We've covered the basics: choosing the right amount of fat in your protein, choosing proteins with high biological value, iron content and absorption, and lastly, choosing complementary proteins. Everyone has different needs, preferences, and tastes - it's your dietitian's job to design a meal plan that fits YOU.
Questions? Email me at rachel@stepupfns.com. I'm happy to answer questions and get feedback. :)
It's important to understand that proteins do much more than build muscle. Many proteins are enzymes, which serve to catalyze reactions and impart a vital role in metabolism. Proteins are also involved in immune response and cell signaling.
The trick is eating enough protein to repair muscles after strength training workouts, maintain lean body mass, and, of course, keep your body functioning properly. Eating too much protein is like eating too much of anything - it gets stored as fat in adipose tissue. There is so much information out there about which proteins to eat, how much, when/what quantity after a workout - it can be very overwhelming.
The first thing to figure out is how much protein you should be getting per day. This is based on gender, amount and type of physical activity, and existing body weight. For the general population that exercises at a moderate intensity most days of the week (light-moderate strength training), the recommended amount of protein is 0.8-1.0 g/kg of body weight. Yes, that is in kilograms. To find out how many kilograms you weigh, take your current weight in pounds in divide by 2.2. For example, a 170 pound man would weigh 77.3 kg. This means that he would need somewhere between 62 and 74 grams of protein per day. Because he is a male, I would go for the higher (74) number. Athletes inherently need a little more protein. Endurance athletes - those actively training or competing in triathalons, Iron Man, or even marathons - should consume 1.4-1.6g/kg body weight (http://www.ncbi.nlm.nih.gov/pubmed/15212749). The self proclaimed "body builder" at the gym should consume 1.2-1.4g/kg body weight. If he or she is seriously competing in body building or fitness competitions, there is a good chance that they are on a carbohydrate or energy restricted diet. In this case, the protein requirements would increase to at least 1.6g/kg body weight. It is also recommended that athletes on a carbohydrate or energy restricted diet see a Registered Dietitian to ensure that they are meeting their vitamin and nutrient needs.
Ok, now to choose which proteins are best for you. If you're a vegetarian, you can go ahead and skip to the next paragraph. For the meat eaters out there, it is important to first establish the concept of lean proteins. While some brands can legally call their meat lean based on federal guidelines, I usually advise clients who are looking to lose weight to stick to proteins that are 3 grams or less fat per 3 oz serving. Athletes or those looking to maintain or gain weight can choose proteins that range from 5-9 grams of fat per 3 oz serving. A 3 oz serving of meat is roughly equivalent to the size of a deck of cards. "Extra lean" proteins include standard chicken breast or chicken breast tenderloins, 99% lean ground turkey, and lean fish such as tilapia, basa, cod, and ahai tuna (albacore tuna for some reason has more fat). The "lean" proteins are more like 93% lean turkey, swordfish, catfish, albacore tuna, and chicken sausage links. Salmon is an important exception because it contains a large amount of omega-3 fatty acids. Even though this fish is higher in fat, it is unsaturated fat, which has been shown to have less of a detrimental effect on cardiovascular disease. Proper amount of omega 3's can help to lower blood triglyceride levels as well, which is beneficial for your health. The American Heart Association (http://www.heart.org/) recommends that healthy adults consume fish at least 2 times per week, especially coldwater fish such as salmon. The AHA also recommends consuming plant foods that are a good source of omega-3 fatty acids, such as canola oil, flaxseed oil, and walnuts.
Biological value is another important concept related to choosing proteins. The biological value denotes how much of the protein ingested in a food will actually be utilized in the body. The closer the biological value is to 100, the more the proteins can be utilized by the body for rebuilding muscle, enzymatic reactions, etc. Whey protein and whole soybeans have a biological value of 96; eggs 94; soy milk 91; cow's milk 90; fish has a BV of 76; beef 74; and whole grain flour of 64. As you can see, soy actually has a pretty high biological value as compared to animal proteins.
Iron content is the next topic. Iron is an essential component of proteins involved in oxygen transport. Therefore, if you are iron-deficient, you may feel fatigue as your cells are not getting the oxygen that they need. There are two forms of dietary iron: heme and non-heme iron. Heme iron is found in animal proteins; non-heme iron is found in plant-based proteins. What's the difference? You absorb more of heme iron than non-heme iron. This is bad news bears for vegetarians. The current iron recommendations are actually based on the assumption that 75% of all iron you consume is heme iron - some sources cite that vegetarians should consume double the current recommendations for iron to ensure that they are able to absorb the proper amount. In today's world, a lot of grain foods such as cereals are fortified with iron, that is, they have iron added back in. The current RDA (recommended daily allowance) for males and females ages 19-50 is 8 and 18 mg per day, respectively. To give you an idea of how much iron is in commonly eaten foods: Chicken liver (high in fat and cholesterol!), 3 1/2 oz yields 12.8 mg of iron; 6 oysters = 4.5 mg; light meat turkey, 3 1/2 oz = 1.9 mg; instant fortified oatmeal, 1 cup = 10 mg; mature soybeans, 1 cup = 8.8mg; 1/2 cup raw firm tofu = 3.4 mg. [http://ods.od.nih.gov/factsheets/iron].
The last lesson is of the greatest importance for vegetarians: choosing complementary proteins. Animal proteins are complete proteins, that is, they have all of the essential amino acids in adequate amounts. An essential amino acid is one that our body does not make on it's own - isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (there are other amino acids that are conditionally essential based on age or genetic deficiencies). For lacto-ovo-vegetarians, eggs and dairy can provide complete proteins as well as necessary vitamins and minerals. For those with a stricter diet or for vegans, soy and quinoa are complete proteins, although soy has a higher biological value. There is a wide variety of soy products to choose from, ranging from tofu, soybeans, edamame (immature soybeans), soy milk, tempeh, and soynuts. The bulk of the vegan and vegetarian diet is composed of whole grains, fruits, vegetables, and nuts, seeds, legumes. These are all of great importance in terms of getting adequate vitamins, minerals, and even protein. Whole grains, nuts, seeds, beans, and legumes are called incomplete proteins, that is, they do not contain sufficient amounts of all the essential amino acids. Grains are missing a key amino acid. Beans are missing a key amino acid. Nuts are also missing an amino acid. But have no fear! When eaten together, these food groups complement eachother to give your body the full, complete protein and all essential amino acids.
I hope this article has shed some light on the basics of choosing the right protein for you. We've covered the basics: choosing the right amount of fat in your protein, choosing proteins with high biological value, iron content and absorption, and lastly, choosing complementary proteins. Everyone has different needs, preferences, and tastes - it's your dietitian's job to design a meal plan that fits YOU.
Questions? Email me at rachel@stepupfns.com. I'm happy to answer questions and get feedback. :)
Wednesday, September 28, 2011
Make the Grocery Store a Breeze!
For many, a trip to the grocery store can be a daunting task. You may be trying to follow a diet and unsure of what the best choices for you and your family are; you may be on a strict budget and/or limited by government assistance regulations; or you may be struggling to find meal preparations that the whole family will enjoy.
Whatever your problem, I can offer some simple solutions to help make your next trip to the grocery run a little more smoothly.
1) Plan ahead. I like to do the majority of my shopping once a week. I recommend going to the store at a time when it is not super crowded - usually early morning to mid-afternoon. Can't go during those times? Perhaps try waiting until after 8pm, as most stores as open pretty late or even 24 hours. Keep your re-useable bags in your trunk so you know you have them.
2) Look online or in your local paper for the store circular. Many large chain stores also offer a "build a shopping list" option from their website, where you are able to add sale items to a list and then print it out before taking it to the store (or you can view from your smartphone, and even scan coupons from your phone! amazing!).
3) Categorize the sale items along with the "staple" items that you know you'll need. I categorize by food group. For example, on my shopping list, I'll have a section for PRODUCE, CEREAL/GRAINS, PROTEINS, DAIRY, MISC (household, condiments), etc.
4) From your list, venture to the internet (or perhaps a cookbook if you have a lot of time!) and literally type in protein + vegetable + grain combination. You'd be surprised what you find. For example, chicken, spinach, quinoa recipes. You can also look on Cooking Light or Allrecipes, which are two of my favorites. Remember that these recipes do not guarantee a healthy meal. That responsibility falls on you. Avoid breaded, fried, butter, shortening, lard, and cream. Many online recipes now give nutrition facts. Look for meals that provide about 350-500 calories (for your entire meal), roughly 5-12 grams of fat (25%), 50-60 grams of carbohydrate (60%), and 15-20 grams of protein (15%)*. A lot can be done to a meal just by adding in spices such as curry, garlic, or chili powder.
5) Next to each item (especially each sale item), mark down the price that you are expecting to pay. Total everything up, so you know ahead of time what your bill should be. If you tend to be an impulse shopper, take cash instead of credit so you have to limit yourself on how much you spend.
6) While the recipes are still fresh in your mind, take a night/weekend day to cook and portion the recipes. This is in bold because it works. Yes, it's annoying at first. You won't want to spend two or three hours cooking all your recipes for the week. But it is really, really, REALLY worth it. It saves money and gas/electricity as you are able to utilize your stovetop and oven more efficiently. More importantly, your week will run so much more smoothly if you have everything ready to go ahead of time. Most people find that they "steer" off their diet when they don't have time to prepare a meal or they are absolutely starving when they get home. This way, you know dinner is already prepared AND you already have the proper portions.You can keep the recipes for the first half of the week in the fridge, and freeze the second half (take them out and let thaw in the refrigerator at least 24 hours ahead of needing them).
*This is a general guideline for adults who perform moderate activity 3-5 days per week (30 minutes per day, moderate intensity). Based on your gender, height, weight, genetic predisposition, and physical activity, you may require more or less calories than this given amount (hint hint you should see an RD to know for sure!)
Whatever your problem, I can offer some simple solutions to help make your next trip to the grocery run a little more smoothly.
1) Plan ahead. I like to do the majority of my shopping once a week. I recommend going to the store at a time when it is not super crowded - usually early morning to mid-afternoon. Can't go during those times? Perhaps try waiting until after 8pm, as most stores as open pretty late or even 24 hours. Keep your re-useable bags in your trunk so you know you have them.
2) Look online or in your local paper for the store circular. Many large chain stores also offer a "build a shopping list" option from their website, where you are able to add sale items to a list and then print it out before taking it to the store (or you can view from your smartphone, and even scan coupons from your phone! amazing!).
3) Categorize the sale items along with the "staple" items that you know you'll need. I categorize by food group. For example, on my shopping list, I'll have a section for PRODUCE, CEREAL/GRAINS, PROTEINS, DAIRY, MISC (household, condiments), etc.
4) From your list, venture to the internet (or perhaps a cookbook if you have a lot of time!) and literally type in protein + vegetable + grain combination. You'd be surprised what you find. For example, chicken, spinach, quinoa recipes. You can also look on Cooking Light or Allrecipes, which are two of my favorites. Remember that these recipes do not guarantee a healthy meal. That responsibility falls on you. Avoid breaded, fried, butter, shortening, lard, and cream. Many online recipes now give nutrition facts. Look for meals that provide about 350-500 calories (for your entire meal), roughly 5-12 grams of fat (25%), 50-60 grams of carbohydrate (60%), and 15-20 grams of protein (15%)*. A lot can be done to a meal just by adding in spices such as curry, garlic, or chili powder.
5) Next to each item (especially each sale item), mark down the price that you are expecting to pay. Total everything up, so you know ahead of time what your bill should be. If you tend to be an impulse shopper, take cash instead of credit so you have to limit yourself on how much you spend.
6) While the recipes are still fresh in your mind, take a night/weekend day to cook and portion the recipes. This is in bold because it works. Yes, it's annoying at first. You won't want to spend two or three hours cooking all your recipes for the week. But it is really, really, REALLY worth it. It saves money and gas/electricity as you are able to utilize your stovetop and oven more efficiently. More importantly, your week will run so much more smoothly if you have everything ready to go ahead of time. Most people find that they "steer" off their diet when they don't have time to prepare a meal or they are absolutely starving when they get home. This way, you know dinner is already prepared AND you already have the proper portions.You can keep the recipes for the first half of the week in the fridge, and freeze the second half (take them out and let thaw in the refrigerator at least 24 hours ahead of needing them).
*This is a general guideline for adults who perform moderate activity 3-5 days per week (30 minutes per day, moderate intensity). Based on your gender, height, weight, genetic predisposition, and physical activity, you may require more or less calories than this given amount (hint hint you should see an RD to know for sure!)
Monday, September 26, 2011
Common sense?
Since I've finished my dietetic internship and entered the "real world" of dietetics, I've entered a world where dietitians are looked down upon. Where the regular guy walking down the street can call himself a nutritionist because he watches Dr. Oz on a daily basis. Where people turn down professional nutrition advice because they "know what to eat, they just choose not to".
To illustrate my point, here is a 100% true story. I was calling around to local gyms to offer nutrition services/build partnerships, and I called one "gym" in particular (I won't disclose the name; it was an in-home training with the self proclaimed Strongest Man of 2005). A middle-aged scatchy voice man answered the phone and I politely went in with my script. He interrupted me and proceeded to claim that he was a nutritionist, as well, and he DID NOT need my help. Now, I'm usually pretty mild-mannered, but living with Alex has gotten me more into trolling people if I think it's appropriate. "Where did you go to school?" I asked him. "Oh, uh, online.". Hmm. Next question. "Where did you do your dietetic internship?" "I didn't have to." Uh-huh, sure. "Well then how...." Click. He had hung up on me. I was pretty enraged. This man was advertising to his clients that he was something - something I had spent 5 years of my life dedicated to obtaining - and he was taking clients away from me! What if I went around town saying I was a doctor?? When did dietetics and nutrition become so commonplace that people think they can just fake knowing it?
The problem here is certainly multifaceted. On one hand, we as consumers are constantly bombarded with messages from products claiming this is healthy, that is healthy, this is NOT healthy. It's almost like sensory overload when you are at a grocery store. With all of this information, it's easy to see why some people may think that they know what is considered healthy, they just choose not to eat it. But there is more to the story. Sure, an apple is healthy. Lettuce is healthy. Beans are good for you. Can you survive on just apples, lettuce and beans? You would be missing out on key amino acids, vitamins, phytonutrients. Sure, we say eat a diverse diet of lean proteins, fruits, vegetables, and whole grains. But what if you are an athlete? What if you are an aging woman who wants to preserve bone and lean body mass? What if you are obese and trying to lose weight? Each of these situations calls for a different ratio of foods to give a different composition of macronutrients; an individualized approach that can only be mastered by a Registered Dietitian.
Another reason why dietitians are often pushed under the rug is that a majority of people don't know how specialized our training is. Sure, we can help with weight loss or lean muscle gain, but we also take multiple courses in medical nutrition therapy for chronic illnesses such as heart disease, diabetes, renal failure, Crohn's Disease, Celiac Disease, etc. We do much more than tell people to eat healthy and eat less.
And yet I think back to previous clients, those who saw no nutritional deficit in consuming multiple liters of regular soda on a daily basis or eating cookies for breakfast. They were truly shocked to learn that these items had a lot of calories and added sugars and would most likely cause weight gain in the long run. Or I think to the female athletes during my thesis research in college, and how they intrinsicly valued a thin appearance over performance and therefore would purposefully restric caloric intake. It was mind blowing to find out that eating more calories, specifically bioavailable protein and complex carbohydrates, would be beneficial on training or competition days.
So after hours of pondering the question, "Is nutrition really just common sense? Or did I spend my 5 years in school wisely?", I am confident that nutrition is so much more than what you see in commercials. It's more than recommending you to limit your fat intake if you have heart disease. We are more than educators, we are counselors and motivators. We are leaders who are not judgemental and who are compassionate and empathetic. Best yet, we hold you accountable - which is often a large part of the battle.
I know you think you know everything about nutrition. And maybe you do. But, if I had to guess, I'd say you have a little sumthin sumthin to learn. That's why I suggest you follow this blog, and get in touch with your local dietitian if you have any nutrition concerns. With our country having SUCH a high obesity rate, it's mind-blowing that people aren't knocking down the doors of dietitians for advice and accountability.
Oh, and just for the record, Dr. Oz is NOT a dietitian. Or a "nutritionist". Most doctors only get 1 or 2 courses in nutrition during their medical school training...and that's for doctors.Who knows how much Dr. Oz, who comes from the planet Crazy Pants, has actually studied nutrition. I actually might start a side-kick blog to this one entitled, "Dr. Oz = Crazy" where I prove his mind-blowing nutrition theories completely inaccurate.
To illustrate my point, here is a 100% true story. I was calling around to local gyms to offer nutrition services/build partnerships, and I called one "gym" in particular (I won't disclose the name; it was an in-home training with the self proclaimed Strongest Man of 2005). A middle-aged scatchy voice man answered the phone and I politely went in with my script. He interrupted me and proceeded to claim that he was a nutritionist, as well, and he DID NOT need my help. Now, I'm usually pretty mild-mannered, but living with Alex has gotten me more into trolling people if I think it's appropriate. "Where did you go to school?" I asked him. "Oh, uh, online.". Hmm. Next question. "Where did you do your dietetic internship?" "I didn't have to." Uh-huh, sure. "Well then how...." Click. He had hung up on me. I was pretty enraged. This man was advertising to his clients that he was something - something I had spent 5 years of my life dedicated to obtaining - and he was taking clients away from me! What if I went around town saying I was a doctor?? When did dietetics and nutrition become so commonplace that people think they can just fake knowing it?
The problem here is certainly multifaceted. On one hand, we as consumers are constantly bombarded with messages from products claiming this is healthy, that is healthy, this is NOT healthy. It's almost like sensory overload when you are at a grocery store. With all of this information, it's easy to see why some people may think that they know what is considered healthy, they just choose not to eat it. But there is more to the story. Sure, an apple is healthy. Lettuce is healthy. Beans are good for you. Can you survive on just apples, lettuce and beans? You would be missing out on key amino acids, vitamins, phytonutrients. Sure, we say eat a diverse diet of lean proteins, fruits, vegetables, and whole grains. But what if you are an athlete? What if you are an aging woman who wants to preserve bone and lean body mass? What if you are obese and trying to lose weight? Each of these situations calls for a different ratio of foods to give a different composition of macronutrients; an individualized approach that can only be mastered by a Registered Dietitian.
Another reason why dietitians are often pushed under the rug is that a majority of people don't know how specialized our training is. Sure, we can help with weight loss or lean muscle gain, but we also take multiple courses in medical nutrition therapy for chronic illnesses such as heart disease, diabetes, renal failure, Crohn's Disease, Celiac Disease, etc. We do much more than tell people to eat healthy and eat less.
And yet I think back to previous clients, those who saw no nutritional deficit in consuming multiple liters of regular soda on a daily basis or eating cookies for breakfast. They were truly shocked to learn that these items had a lot of calories and added sugars and would most likely cause weight gain in the long run. Or I think to the female athletes during my thesis research in college, and how they intrinsicly valued a thin appearance over performance and therefore would purposefully restric caloric intake. It was mind blowing to find out that eating more calories, specifically bioavailable protein and complex carbohydrates, would be beneficial on training or competition days.
So after hours of pondering the question, "Is nutrition really just common sense? Or did I spend my 5 years in school wisely?", I am confident that nutrition is so much more than what you see in commercials. It's more than recommending you to limit your fat intake if you have heart disease. We are more than educators, we are counselors and motivators. We are leaders who are not judgemental and who are compassionate and empathetic. Best yet, we hold you accountable - which is often a large part of the battle.
I know you think you know everything about nutrition. And maybe you do. But, if I had to guess, I'd say you have a little sumthin sumthin to learn. That's why I suggest you follow this blog, and get in touch with your local dietitian if you have any nutrition concerns. With our country having SUCH a high obesity rate, it's mind-blowing that people aren't knocking down the doors of dietitians for advice and accountability.
Oh, and just for the record, Dr. Oz is NOT a dietitian. Or a "nutritionist". Most doctors only get 1 or 2 courses in nutrition during their medical school training...and that's for doctors.Who knows how much Dr. Oz, who comes from the planet Crazy Pants, has actually studied nutrition. I actually might start a side-kick blog to this one entitled, "Dr. Oz = Crazy" where I prove his mind-blowing nutrition theories completely inaccurate.
Wednesday, September 21, 2011
Biggest Loser: Not for Me.
Ah, the Biggest Loser. I love it because it is one of the few reality shows that actually embodies real people struggling with real problems (except maybe for Flavor of Love or Charm School -- also very true to life ;) It also reaches millions of Americans and possibly inspires them to lose weight, as well. I'm certainly down with any sort of inspiration to those in need.
But alas, the Biggest Loser does have flaws. A lot of them, actually. If I got paid $5 for every time a client asked me why he or she wasn't losing 20 lbs a week with their diet and exercise plan, I'd be filthy rich (as rich as one of those "trainers" on the show). Here is what I tell them, in a nutshell:
1) The contestants on the Biggest Loser are first and foremost motivated by money. Period. You can argue all day ("They want to lose the weight, see how they cry and push themselves?"). Bull. They are crying because there is a crap-ton of money on the line, and I'd sure be crying too if I only lost 20 lbs and not the 25 lbs needed to push my team into victory and make me immune to elimination. Do you think Joe-Shmo would be upset at losing 20 lbs in one week? Come on.
2) The contestants have no other commitments OTHER than to lose weight. They don't have to go to work. They don't have to take care of their children. They don't drive by a KFC, McDonald's, or Dairy Queen on the way home from picking up their kids from school, while they shout from the backseat about wanting a Happy Meal. Their job while on the show is to lose weight, period.
3)They work out ALL DAY LONG. Like, 6-8 hours a day. With a trainer. You figure that with their size, they are burning roughly 500 calories per hour, 7 hours a day = 3500 calories (1 pound).
4) They work with a Registered Dietitian (ahem) and are under Physician supervision. Why? They are on a very restricted diet, restricted fluids, are obese and often with medical implications (such as high blood pressure, diabetes, or heart disease).
I think this exerpt from an article I found, which includes phone interviews from several past contestants (link is displayed at bottom of exerpt ) explains my point pretty well:
But alas, the Biggest Loser does have flaws. A lot of them, actually. If I got paid $5 for every time a client asked me why he or she wasn't losing 20 lbs a week with their diet and exercise plan, I'd be filthy rich (as rich as one of those "trainers" on the show). Here is what I tell them, in a nutshell:
1) The contestants on the Biggest Loser are first and foremost motivated by money. Period. You can argue all day ("They want to lose the weight, see how they cry and push themselves?"). Bull. They are crying because there is a crap-ton of money on the line, and I'd sure be crying too if I only lost 20 lbs and not the 25 lbs needed to push my team into victory and make me immune to elimination. Do you think Joe-Shmo would be upset at losing 20 lbs in one week? Come on.
2) The contestants have no other commitments OTHER than to lose weight. They don't have to go to work. They don't have to take care of their children. They don't drive by a KFC, McDonald's, or Dairy Queen on the way home from picking up their kids from school, while they shout from the backseat about wanting a Happy Meal. Their job while on the show is to lose weight, period.
3)They work out ALL DAY LONG. Like, 6-8 hours a day. With a trainer. You figure that with their size, they are burning roughly 500 calories per hour, 7 hours a day = 3500 calories (1 pound).
4) They work with a Registered Dietitian (ahem) and are under Physician supervision. Why? They are on a very restricted diet, restricted fluids, are obese and often with medical implications (such as high blood pressure, diabetes, or heart disease).
I think this exerpt from an article I found, which includes phone interviews from several past contestants (link is displayed at bottom of exerpt ) explains my point pretty well:
Saturday, September 17, 2011
Artificial Sweeteners: A Small Piece of Heaven.
I have a theory, and that theory is that God created smart people on this earth so that they could find ways to combine substances that sweeten like sugar but don't add the calories of sugar. Why? I think heaven is a place full of sweet treats without diet consequence, and - voila!- why not share a piece of this magic on earth? Diabetics and waistlines everywhere would rejoice! Chewing gum companies could expand with a billion options without the government hassling them about causing tooth decay! I could allow myself to enjoy a cup of hot cocoa every now and again!
I think a large part of the problem with artificial sweeteners stems from the belief that they are made in a lab with dangerous, volatile substances. Maybe people picture some crazy Dr. Jeckyl starting with rat intestines and adding formaldehyde and then POOF Sweet N' Low is created!
The truth is that artificial sweeteners have been under such scrutiny for decades, and the clinical trials have clearly demonstrated that proper use of artificial sweeteners poses no harmful side effects. The FDA has even established an acceptable daily intake (ADI) for approved artificial sweeteners. An ADI is the amount of artificial sweetener a person can safely consume (per kilogram of body weight) on average, every day, over a lifetime without incurring any health risks. This includes a 100-fold safety factor, meaning that the ADI is 1/100th of the actual amount that is considered safe for daily consumption. So how much artificial sweetener can an adult safely consume each day, according to these ADIs established by the FDA? Here's an example: To reach the ADI for aspartame (which is 50 mg/kg body weight per day), a 150-pound adult would need to consume 20 (12-ounce) cans of diet soda OR 42 (4-ounce) servings of sugar-free, diet gelatin OR 97 packets of tabletop sweetener in a single day.
According to the Mayo Institute, artificial sweeteners are synthetic sugar substitutes that may be derived from naturally occurring substances, including herbs and sugar. Here is a recap of the current FDA-approved sweeteners:
1. Acesulfame Potassium: Sunett, Sweet One
2. Aspartame: Equal, NutraSweet
3. Neotame
4. Saccharin: SugarTwin, Sweet 'N Low
5. Sucralose: Splenda
Anyone who knows me knows that my favorite on this list is good old Saccharin, and for no particular reason other than I actually kind of like the metallic aftertaste and I find that it sweetens my coffee better than anything else. Splenda is a close second, as it is great for baking. PLUS -- I met the creator of Splenda!!!! (At least he said he was. Abbey, if you're reading this, you can vouch for this story). He was a crazy man and he apparently now works for the Franklin County (Columbus, Ohio)WIC program. Odd.
My big beef stems from a larger picture than just artificial vs. natural sweeteners, and that is the overarching topic that I want to address next. In this "health food craze", I have noticed more and more commercials and advertisements aimed at marketing products as "natural" and "wholesome". Don't get me wrong, I love natural and wholesome foods. I enjoy eating whole fruits and vegetables and nuts all the time! However, while I guess technically your Coca-Cola with 150 calories per 8 oz cup is natural - sweetened with REAL SUGAR - it is not healthy. Seriously, if I have to watch another Sierra Mist commercial talking about "All natural Sierra Mist" I am going to go into cardiac arrest. (And so eventually are the children of yuppies who now think soda is healthy). No matter if it's sweetened with high fructose corn syrup or real sugar, the calories are the same.
One last topic: Stevia. Ohmygosh do the yuppies love Stevia!! I hate to break it to you, I really do. Stevia isn't approved to be sold in it's pure form. What you buy at the store is actually an extremely refined and processed form of stevia (i.e, TruVia). Maybe it's me, but it seems kind of hypocritical to be all about natural foods and then bash Sucralose (from Sugar) and love Truvia (from Stevia), since they are both extremely processed versions of their natural counterpart.
You probably don't agree with me on this one, and that's fine. I just hope the take-away message is there: Artificial sweeteners are okay in moderation. Natural sweeteners are also okay in moderation Let's not go crazy with either choice. If you're baking, why not use Splenda for at least 1/2 of it? What's the worst that could happen? I have a brilliant idea..how about we stick to eating whole fruits and vegetables, adding in low-fat/fat free dairy, whole grains, and lean proteins? Best yet, how about we get off our butts and start moving (we have arms and legs for that reason!) How about we stop eating when we stop feeling hungry? Just sayin'. :)
I think a large part of the problem with artificial sweeteners stems from the belief that they are made in a lab with dangerous, volatile substances. Maybe people picture some crazy Dr. Jeckyl starting with rat intestines and adding formaldehyde and then POOF Sweet N' Low is created!
The truth is that artificial sweeteners have been under such scrutiny for decades, and the clinical trials have clearly demonstrated that proper use of artificial sweeteners poses no harmful side effects. The FDA has even established an acceptable daily intake (ADI) for approved artificial sweeteners. An ADI is the amount of artificial sweetener a person can safely consume (per kilogram of body weight) on average, every day, over a lifetime without incurring any health risks. This includes a 100-fold safety factor, meaning that the ADI is 1/100th of the actual amount that is considered safe for daily consumption. So how much artificial sweetener can an adult safely consume each day, according to these ADIs established by the FDA? Here's an example: To reach the ADI for aspartame (which is 50 mg/kg body weight per day), a 150-pound adult would need to consume 20 (12-ounce) cans of diet soda OR 42 (4-ounce) servings of sugar-free, diet gelatin OR 97 packets of tabletop sweetener in a single day.
According to the Mayo Institute, artificial sweeteners are synthetic sugar substitutes that may be derived from naturally occurring substances, including herbs and sugar. Here is a recap of the current FDA-approved sweeteners:
1. Acesulfame Potassium: Sunett, Sweet One
2. Aspartame: Equal, NutraSweet
3. Neotame
4. Saccharin: SugarTwin, Sweet 'N Low
5. Sucralose: Splenda
Anyone who knows me knows that my favorite on this list is good old Saccharin, and for no particular reason other than I actually kind of like the metallic aftertaste and I find that it sweetens my coffee better than anything else. Splenda is a close second, as it is great for baking. PLUS -- I met the creator of Splenda!!!! (At least he said he was. Abbey, if you're reading this, you can vouch for this story). He was a crazy man and he apparently now works for the Franklin County (Columbus, Ohio)WIC program. Odd.
My big beef stems from a larger picture than just artificial vs. natural sweeteners, and that is the overarching topic that I want to address next. In this "health food craze", I have noticed more and more commercials and advertisements aimed at marketing products as "natural" and "wholesome". Don't get me wrong, I love natural and wholesome foods. I enjoy eating whole fruits and vegetables and nuts all the time! However, while I guess technically your Coca-Cola with 150 calories per 8 oz cup is natural - sweetened with REAL SUGAR - it is not healthy. Seriously, if I have to watch another Sierra Mist commercial talking about "All natural Sierra Mist" I am going to go into cardiac arrest. (And so eventually are the children of yuppies who now think soda is healthy). No matter if it's sweetened with high fructose corn syrup or real sugar, the calories are the same.
One last topic: Stevia. Ohmygosh do the yuppies love Stevia!! I hate to break it to you, I really do. Stevia isn't approved to be sold in it's pure form. What you buy at the store is actually an extremely refined and processed form of stevia (i.e, TruVia). Maybe it's me, but it seems kind of hypocritical to be all about natural foods and then bash Sucralose (from Sugar) and love Truvia (from Stevia), since they are both extremely processed versions of their natural counterpart.
You probably don't agree with me on this one, and that's fine. I just hope the take-away message is there: Artificial sweeteners are okay in moderation. Natural sweeteners are also okay in moderation Let's not go crazy with either choice. If you're baking, why not use Splenda for at least 1/2 of it? What's the worst that could happen? I have a brilliant idea..how about we stick to eating whole fruits and vegetables, adding in low-fat/fat free dairy, whole grains, and lean proteins? Best yet, how about we get off our butts and start moving (we have arms and legs for that reason!) How about we stop eating when we stop feeling hungry? Just sayin'. :)
Tuesday, September 13, 2011
The only butter you should be eating...Butternut Squash!
Sorry folks, there isn't any butter in butternut squash. (Heavy sigh).
However, this vegetable - technically a fruit because it contains seeds - is very nutrient dense and an extremely tasty addition to your autumn meals.
Butternut squash is a winter squash and is part of the gourd family, along with pumpkin (which I also love). It gets its rich golden color from beta-carotene, which is commonly referred to as Vitamin A. Vitamin A can function as an antioxidant, but it's best known function is in maintaining healthy vision. The body converts the carotenoids found in foods such as butternut squash to retinol. Retinol binds to a protein in the body called opsin (think "optical" = eye), and thus forms rhodopsin. Rhodopsin allows you to see at night by enabling rod cells (in the eyes) to detect very small amounts of light. Long term Vitamin A deficiency can lead to xeropthalmia, which can cause permanent blindness (eek!!!).
Don't fear, though. Raw butternut squash contains about 400% of the recommended amount of Vitamin A for every 100 grams. Since most of us don't weigh our food or can guess what 100 grams looks like, imagine if you cut up a raw butternut squash into cubes and placed them in a measuring cup. 100 grams would fill up about 1/2 the cup.
Oh, and you most certainly can overdose on Vitamin A, in fact, Vitamin A is one of the worst vitamins to take too much of. Why, may you ask? The reason is because vitamin A must be metabolized through the liver, and too much vitamin A can cause serious, serious, serious liver problems. You'll be fine so long as you don't a)take individual vitamin A supplements that exceed the upper limit established and/or b)eat EXCESSIVE amounts of vitamin A rich foods (please don't eat 3 whole butternut squashes in one sitting. Please.)
Why else do I LOVE butternut squash? It also has vitamin C and fiber. Vitamin C is an antioxidant and can help with immune function, and fiber is our friend because it keeps up regular and feeling full.
Bottom line? Tis the season for squash..so eat up! :)
However, this vegetable - technically a fruit because it contains seeds - is very nutrient dense and an extremely tasty addition to your autumn meals.
Butternut squash is a winter squash and is part of the gourd family, along with pumpkin (which I also love). It gets its rich golden color from beta-carotene, which is commonly referred to as Vitamin A. Vitamin A can function as an antioxidant, but it's best known function is in maintaining healthy vision. The body converts the carotenoids found in foods such as butternut squash to retinol. Retinol binds to a protein in the body called opsin (think "optical" = eye), and thus forms rhodopsin. Rhodopsin allows you to see at night by enabling rod cells (in the eyes) to detect very small amounts of light. Long term Vitamin A deficiency can lead to xeropthalmia, which can cause permanent blindness (eek!!!).
Don't fear, though. Raw butternut squash contains about 400% of the recommended amount of Vitamin A for every 100 grams. Since most of us don't weigh our food or can guess what 100 grams looks like, imagine if you cut up a raw butternut squash into cubes and placed them in a measuring cup. 100 grams would fill up about 1/2 the cup.
Oh, and you most certainly can overdose on Vitamin A, in fact, Vitamin A is one of the worst vitamins to take too much of. Why, may you ask? The reason is because vitamin A must be metabolized through the liver, and too much vitamin A can cause serious, serious, serious liver problems. You'll be fine so long as you don't a)take individual vitamin A supplements that exceed the upper limit established and/or b)eat EXCESSIVE amounts of vitamin A rich foods (please don't eat 3 whole butternut squashes in one sitting. Please.)
Why else do I LOVE butternut squash? It also has vitamin C and fiber. Vitamin C is an antioxidant and can help with immune function, and fiber is our friend because it keeps up regular and feeling full.
Bottom line? Tis the season for squash..so eat up! :)
Monday, September 12, 2011
Getting started..
Ok, first blog post: check.
So who exactly am I? I'm a Registered Dietitian. I'm a Certified Personal Trainer and Group Exercise Instructor. Annnndd I'm a terrible dancer (yet I teach Zumba..not sure how that one worked out.)
Anyways, for anyone following this blog, my goal is to break down complex (and not so complex) issues in nutrition so that the average person can make tasty and healthy choices everyday.
I mean, nutrition is not rocket science. I went through 5 years of school for this and yes, I did learn a lot - but it's not exactly life changing stuff. I think deep down, most of us know what's "good" for you, "not-so-good", and "downright terrible" (uuuhm does the Double Down ring a bell?). The key to reaching your nutrition and fitness goals is devising a plan that is not only effective but is actually realistic and obtainable. I understand that there are exceptions (weddings, maybe?) where a quick diet or workout fix is needed to lose weight quickly and you don't really care if you put it back on. However, for most of us, we want to either lose or gain weight and stay that way.
Unfortunately, there is no secret pill and there are no awesome tricks up my sleeve to make you shed those pounds overnight. Sorry to say it, but that stuff (*cough, crap, cough*) doesn't usually work.
So what is this blog going to be about, then? Real life advice from a real life person to get you real results. I'll write about experiences of my clients as well as my own turmoils and problems, and the best way to solve those issues so that you can continue on a path of optimal wellness. I'll talk recipes, cooking, fitness, weight lifting, common nutrition myths, and I'll most likely go on a ranting spree about random stuff as well.
Anyways, stay tuned for the real content. This is just an introduction to my craziness (crazyness?).
So who exactly am I? I'm a Registered Dietitian. I'm a Certified Personal Trainer and Group Exercise Instructor. Annnndd I'm a terrible dancer (yet I teach Zumba..not sure how that one worked out.)
Anyways, for anyone following this blog, my goal is to break down complex (and not so complex) issues in nutrition so that the average person can make tasty and healthy choices everyday.
I mean, nutrition is not rocket science. I went through 5 years of school for this and yes, I did learn a lot - but it's not exactly life changing stuff. I think deep down, most of us know what's "good" for you, "not-so-good", and "downright terrible" (uuuhm does the Double Down ring a bell?). The key to reaching your nutrition and fitness goals is devising a plan that is not only effective but is actually realistic and obtainable. I understand that there are exceptions (weddings, maybe?) where a quick diet or workout fix is needed to lose weight quickly and you don't really care if you put it back on. However, for most of us, we want to either lose or gain weight and stay that way.
Unfortunately, there is no secret pill and there are no awesome tricks up my sleeve to make you shed those pounds overnight. Sorry to say it, but that stuff (*cough, crap, cough*) doesn't usually work.
So what is this blog going to be about, then? Real life advice from a real life person to get you real results. I'll write about experiences of my clients as well as my own turmoils and problems, and the best way to solve those issues so that you can continue on a path of optimal wellness. I'll talk recipes, cooking, fitness, weight lifting, common nutrition myths, and I'll most likely go on a ranting spree about random stuff as well.
Anyways, stay tuned for the real content. This is just an introduction to my craziness (crazyness?).
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