February 4, 2014

Myth Monday #1: Nixing Food Groups

Many of my clients tell me they have or plan to eliminate a particular food group to help them lose weight. I don’t blame them for believing nixing food groups can be healthy because many popular fad diets do this. My goal is to help them plan a way for all foods to fit- even dessert!

The most popular food group I hear someone mention they are avoiding is ‘carbohydrates’, but (most often) they really mean grains/starches. Fruit and dairy have carbs as well! Some popular fad diets that are low in carbohydrates can help someone lose weight quickly. Those diets are often difficult to maintain, which results in the weight coming back and sometimes more pounds too. Carbohydrates are excellent fuel for our bodies! We need about 50% of our total daily calories from carbohydrates. For example, if you follow a 2000 calorie plan you would want roughly 1000 calories from carbohydrates. Choose whole fruits, whole vegetables and whole grains most often to get a healthy dose of carbs daily!

A growing trend I hear from clients is going meatless will help them lose weight. Vegetarian diets can be very healthful and there is a lot of research to back that, but it still includes foods like fries and ice cream. The most important considerations with meat are the portion and if it is a lean cut. Most of us only need 4-8 ounces of meat, poultry or fish daily because our other food groups (excluding fruit) provide us with protein too. For a visual, a deck of cards is the same as 3 ounces. Lean (meat) protein choices include boneless, skinless poultry; loin and round cuts of beef or pork; most wild game; at least 90% lean ground meat; and egg whites. Let’s compare calories between a lean meat and a protein-rich meatless option: 4 ounces of a boneless, skinless chicken breast has about 120 calories alone versus 1 cup of beans for about 160 calories.

I have heard many tell me they are NEVER going to have fried food, cake, ice cream, pizza, or [insert your guilty pleasure here] again… or at least until their 90-Day plan is over. (Yeah, I know this isn’t a food group). While I never encourage things listed above, you can definitely fit these foods in and still lose weight. Portions play the biggest role with these foods that are calorie-dense and high-fat. One of my clients found a way to enjoy ice cream every evening and so can you!

Weight loss comes down to the number of calories you consume and the number of calories you burn through activity. There are more healthful choices you can make, but you can fit all foods into your plan. No need to nix a food for your weight- be mindful of portions and stay active. Enjoy eating things you truly like!

Disclaimer: There are some reasons you may avoid a particular food group because you have an allergy, your doctor has recommended it, or due to cultural reasons. This post is not critizing your choices or needs.

February 3, 2014

Hello 2014!

I am definitely late welcoming 2014, so happy Groundhog Day y’all! The prediction based on the furry creature never means much to me because I live in UnpredictableWeather, I mean Ohio. Today was also Super Bowl Sunday! Not sure if that was exclamation point worthy because both the game and commercials bored me in general.

Now that I am done rambling, I am sorry for being MIA. To keep you interested I am planning on starting “Myth Mondays” starting tomorrow. Please feel free to offer any nutrition myths you’ve heard and would like me to clear up!

December 2, 2013

Smart ‘CHO’ices for Pre-Workout

To eat or not to eat before working out? That is the question–

There seems to be an endless debate on whether eating before your workout in the morning is better than fasting. What is my stance on the debate? The Academy of Nutrition and Dietetics encourages the consumption of an easily digestible carbohydrate source of 30-60 grams for every hour of vigorous/strenuous activity within an hour before working out.  This suggestion also applies if you plan to workout later in the day and your last meal was 3-4 hours prior.

Example “mini meals” or snacks: 

  • Whole piece of fruit like a banana
  • 2 pieces of toast with jam
  • A fruit cup in fruit juice or water and toast

What if I plan to eat something 1-3 hours before working out? Choose low-fat foods that can easily be digested. Fat takes the longest for your body to break down for energy, so make lean choices!

  • Oatmeal, 1 cup skim milk and a small banana
  • Fruit and low-fat yogurt parfait with granola or fruit and low-fat yogurt smoothie
  • Turkey and Swiss cheese sandwich with a piece of fruit the size of a tennis ball as a side
  • Lean hamburger with bun and fruit and low-fat yogurt parfait
  • Low-fat fat tuna salad sandwich with low-fat yogurt

The reason these mini meals or snacks work well to keep you fueled for a strenuous/vigorous workout is the fact that they are carbohydrate-rich. Carbohydrates (CHOs) are the main source of energy for your body! You will need that extra boost to get through your tough workout!

What do you eat before your workouts?

November 15, 2013

Better Baking

This past week my husband and I celebrated our birthdays. Yes, our birthdays. Our birthdays are only one day apart. We’ve been very busy working on our house and purchasing new things, so we had discussed not doing anything big for birthdays this year. I decided to bake him his favorite dessert for one of his little presents that I once made three birthdays ago, a copy of the Cheesecake Factory’s Red Velvet Cheesecake. This dessert is devilishly amazing and rich! No healthy substitutions were used for his cake, but I’ve listed some options below that may help lower the calories and unhealthy fat in your next dessert! Keep in mind that choosing to substitute can change the appearance, texture, or baking requirements.

Healthier Baking Substitutions: 

  • Use non-hydrogenated oils or trans-fat free margarine instead of butter (Read this post for more info on trans-fats)
  • Replace equal amounts of cream cheese or sour cream greek yogurt
  • Try replace half of the sugar with sucralose (AKA Splenda)
  • Swap half of the oil for equal amounts of applesauce to get more fruit in!
  • You can substitute equal amounts of applesauce  for sugar and reduce liquid by 1/4 cup in some recipes too
  • Use 2 egg whites instead of 1 whole egg
  • Incorporate more fruit by swapping equal amounts of oil/butter with mashed bananas
  • Substitute equal amounts of pureed black beans for flour in brownie recipes
  • Bake with whole wheat flour instead of enriched white flour

Which substitution are you considering trying in your next baking adventure?

Here are some pictures of the birthday cake I made!

Don’t mind our pink countertops!

Red Velvet batter

Red Velvet batter

The finished product!

The finished product!

Peak inside the cake

Peak inside the cake

November 13, 2013

Girls On The Run

This past fall I have had the pleasure to volunteer with the Girls On The Run (GOTR) of Franklin County. I stumbled upon the program sometime during my undergrad, but my schedule never fit well with the volunteer times. After moving to Kentucky for my dietetic internship and then the Dayton area after getting married, I had actually requested to be removed from the GOTR email list. No one took me off the email list, and I took this as a sign that I should volunteer for the program since I moved back to the Columbus area. I am so glad that the emails continued and I was able to help as a Running Buddy this year!

The Girls On The Run (GOTR) program is for girls in grades 3-5th and Girls On Track is for girls grades 6-8th. Both are designed to help empower girls to be healthful, happy and confident. Each team meets twice weekly, and each session has a lesson and a fun way to include running. The lessons cover tough issues to help the girls better prepare for situations they may (or may already) face. Some lessons are designed to help encourage teamwork and critical thinking as well. At the end of the program the girls, coaches, running buddies and any other family or community members join together and run a 5k.

I have enjoyed helping with the program for multiple reasons, but I’ll try to keep them brief 🙂

  1. I view it as a complete health program that implements physical activity, healthy nutrition and encourages development of the spirit.
  2. Listening to the thoughtful ideas the girls come up with during the lessons
  3. Hearing how their families stay active together– Some girls have parents who run full marathons!
  4. Watching the girls be able to run farther each week and encourage each other to continue to work hard
  5. Knowing that the girls are so fortunate to learn healthy habits and have tools to face certain situations at a young age

This is the final week for the GOTR Franklin County council. I have already committed to work with the same site, and I can’t wait to begin again this spring! If you’re interested in volunteering, I have included both the national and Franklin County links below. You don’t have to be a runner to volunteer either! There are plenty of positions you could consider that do not directly involve running. If you are in the Franklin County area, I have also included the promotion for the 5k this Saturday, November 16th. Maybe I will see you there!

Franklin County GOTR 5k Fall 2013

Franklin County GOTR 5k Fall 2013

http://www.girlsontherun.org/

http://girlsontherunfranklincounty.org/

November 3, 2013

Happy Belated Halloween!

I realize this post should have come at least three days ago, but my neighborhood just had trick-or-treat last night so candy is fresh on my mind. 

 

Last night, I walked around my neighborhood with my nephew, sister-in-law and my puppy collecting treats for my nephew. We all got in some extra exercise walking around the neighborhood, especially my nephew who most often ran up the driveways! <–This is one of the healthier parts of trick-or-treat! At the end of the night, my nephew had A TON of candy because neighbors passed out whole candy bars or 3-5 pieces at each house!! He only wanted three pieces though because he says, “I’m not much of a sweets person.” He’s 8 going on 20… 

While we were walking around the neighborhood, my husband stayed behind to pass out candy and do housework. Yes, we passed out candy. It was a debate inside of me to pass out candy, pass out something sweet with a little more nutrition or pass out something that isn’t food. The dietitian inside of me said, “Kids don’t need more candy!” but the kid inside of me said, “Don’t be THAT house that doesn’t pass out candy.” The kid won this year. 

I read the Nutrition Facts Label and ingredient list for the candies we passed out: Skittles, Starburst, Mini Snickers, Mini 3 Musketeers, and Snickers Peanut Butter. I did not like what I read… in the ingredient list… I did not expect to find “hydrogenated oils” listed under all as the 2-4th ingredient!

[Before I express my candy regret, I will say that you can fit everything in moderation. A little something sweet can fit daily :)]

What is so bad about “hydrogenated oils?” This means these candies have trans fat. Trans fats are mostly man-made created by adding hydrogen atoms to an unsaturated fat, which means we take a heart-healthy fat and make it unhealthy for our heart. This process allows products to have a longer shelf life. Intake of trans fats raises our “bad” cholesterol, LDL cholesterol, and lowers our “good” cholesterol, HDL cholesterol. 

So, what should I pass out this next year for trick-or-treat? Maybe I’ll pass out sugar-free flavored gum; fruit chews from fruit with Vitamin C; cereal bars; or unsalted pretzels. My adult and kid conscience will agree chewing gum or fruit chews are sweet treats!

Image  

My nephew and puppy dressed as baseball players! Please ignore our messy construction. 

November 1, 2013

Loads of Labels

We are constantly searching for labels to identify ourselves with. The labels we choose have a big impact on our beliefs, actions and the people we choose to spend our time with. There are a variety of labels we use including “spouse,” “friend,” “artist,” etc.

As a Registered Dietitian, I hear many diet labels. Some diets are truly recommended by a doctor or a dietitian, and there are some diets a person may follow due to religious or cultural reasons. Then…OH NO!…a dietitian’s nightmare… there are diets people “follow” because a TV show or random something on the Internet made promises to cure problems. What happened to the label “healthy eating”? My goal when I meet with patients is to help them want to make small changes that lead to a healthier life. MyPlate and its messages are great pieces of general, healthy nutrition information. Here are the MyPlate messages:

1. Fill half of your plate with non-starchy vegetables and fruit.

2. Make at least half of your grains whole grains.

3. Switch to non-fat or low-fat (1%) dairy.

4. Compare sodium in foods and choose the food with the lower number.

5. Drink water instead of sugary drinks like soda, juice and sports drinks.

6. Enjoy your food, but eat less of it.

7. Avoid oversized portions.

You can incorporate these messages daily along with 30 minutes of physical activity fives times per week to begin a healthy lifestyle! “Healthy” should be a label we all want to identify with!

What diet do you identify with? How will you start to make small, healthier choices?

Visit ChooseMyPlate.gov for further information.