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!!
Wednesday, October 12, 2011
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. :)
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