Happy New Year to you! Thank you for reading and sharing my blog. I appreciate you, your comments, and look forward to this year together. I like the beginning of a New Year. For me, it’s a time to review and renew. I’m one of those who likes to take an up close and personal look at my life, where I’m going and what needs to be tweaked…and believe me…there’s always a lot of tweaking to be done.
I’m sure your schedule is like mine…pretty jammed every day. Well, I’m trying to take a little better care of my health, particularly the way I eat. I know, I’m a registered dietitian but I’m human too with a long list of things that need to be done everyday and never enough time. Sound familiar? So I’m looking at real world, everyday ways that I can eat better and improve my health and I want to share them with you.
Joining me on the podcast to discuss test kitchen tips for a healthy new you is Regina Ragone, registered dietitian and Food Director at Family Circlemagazine. She was part of a food trend survey for Hunter PR and their results found that in 2012, 67% of Americans will make food-related resolutions. Do you agree? Do you plan to make food-related changes/tweaks?
Regina shared ways that the Family Circle test kitchens are working to produce healthier recipes:
Lowering the sodium in their recipes. Family Circle uses ingredients like no-salt or low-salt tomatoes and adds back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
Incorporating more whole grain products like quinoa and wheat berries to bulk things up without adding fat. There are really good blends/mixes available now. Newly popular whole grain products can be a little pricey so watch for sales and coupons. Use them in place of meat for a meatless Monday dish. I like the products by truRoots…they carry a wide variety of organic whole grains and lentils such as quinoa, green lentils and brown rice.
Add great condiments like good balsamic vinegar (Regina loves Lucini’s fig), mustards and honey… all help perk up the flavor of food.
Want more information? Listen to this week’s podcast below.
Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.
Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.
But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.
Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circlemagazine.
One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.
Diabetes Superfoods to Add to Your Diet:
Leafy greens
Nuts
Herbs and spices: particularly cinnamon, oregano and turmeric
High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal
New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.
Are you concerned that your children have way too much face time with a screen…TV, computer, cell phone, and video games? You’re probably right on target. According to the National Institutes of Health,children and teens spend more than four hours watching TV every day and more than seven hours using some type of entertainment media.
Needless to say, physical activity just isn’t happening which means that inactive children are more likely to be overweight. WeCan! (Ways to Enhance Children’s Activity and Nutrition) is a science-based national education program from the National Institutes of Health (NIH) and helps children ages 8-13 stay at a healthy weight.
This week is Screen-Free Week, a great reason to scroll down screen time and replace it with physical activity.
Do you have tips that work in your family to stay active and cut face time with a screen? Tell me.
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One of the questions I get asked often is “How many calories do I really need each day?” Grab your iphone or blackberry with your calculator app, a pen and paper or a calculator if you’re in the office because I want you to do a very quick calculation so you know your personal daily calorie needs.
We’re going to talk about the calories in many of your favorite foods. Calories will take on new meaning when you consider the total calories in a food item compared against your personal caloric needs.
Current weight x 12 = estimation of calories needed to maintain your current weight.
Example: if you weigh 155 pounds (155 x 12 = 1860 calories), you are consuming close to 1900 calories per day to maintain that weight. If you are continuing to gain weight, you are eating more than 1900 calories each day.
To lose 1 pound/week = cut 500 calories per day or exercise and burn off part of that 500 calories
Because obscene portions are the norm, we think that’s what we’re supposed to eat and it’s not. Our bodies need nowhere close to these huge numbers of calories so we’re wearing them on our thighs, bellies, behinds, chins, and underarms.
Did you hear that Starbucks is introducing their new 31-ounce “trenta” size? According to information from the Orlando Sentinel, you could add upwards of 200 calories a day to your intake depending on what your “trenta” order is….say a Tazo shaken iced tea versus iced coffee. With 200 extra calories per day, you’re looking at a two-pound weight gain each month… all else remaining the same.
Canada’s National Post included a graphic that compared the 916 milliliter “trenta” to a person’s stomach which holds an average of 900 milliliters. Ok, so ice is likely to take up some of the space.
A few weeks ago in the trends podcast, remember I mentioned Burger King’s Ultimate Breakfast Platter with scrambled eggs, sausage, hash browns, three pancakes with syrup, and a biscuit which delivers 1310 calories. How does that platter fit with your daily calorie needs? Think about it…this is ONLY breakfast.
Maybe you’re thinking you’ll just go with a Dunkin’ Donuts blueberry muffin for breakfast? Delete 480 calories from your daily calorie needs. That doesn’t include anything else at breakfast….just the muffin.
Maybe you’ll change your mind since you have a dinner plans at Outback Steakhouse tonight and you want to have the 14-ounce ribeye steak. Any ideas on calories? This steak will set you back right at 1200 calories (1,190) calories before the potato, salad, bread and drink. This ONE item with nothing else at dinner and nothing else all day is the 1200 calorie limit for many women who want to lose weight.
How about a little chocolate? Baskin-Robbins Medium Fudge Brownie 31° Below will chill you with right at 1400 calories not to mention consume the majority of your daily caloric budget.
Think you’ll slim down your breakfast with a healthy-sounding granola. Bear Naked Fit Granolahas 480 calories per cup. Now tell me, can you really eat only ¼ or ½ cup?
I know a lot of guys who like Five Guys burgers…the Five Guys hamburger is 700 calories with NO toppings and no fries or a drink. How about a no-topping cheeseburger and large fries….try 2300 calories before the soda. Not many guys I know can put away those calories without them showing up on their belly.
So what do you think about this? Tell me on my blog. Huge portions are one big reason people are overweight. They are the norm, what’s offered at restaurants, take out, vending machines, food trucks, you name it. The portions are served to us…we eat it. It’s time for us to take back control of the fork and rethink what we order, share, take home, etc. when it comes to portions. Be aware of your daily needs and think small size instead of supersize.
To hear more obscene calorie counts…listen to this week’s podcast below.
Is life getting in the way of what you want to accomplish? Do you have dreams and goals that you want to come true but your ‘but’ gets in the way. No, not that ‘butt’ although you might be feeling that your bum or backside is a little larger than it was in 2010.
I’m talking about the ‘but’ that keeps you stuck in your rut and prevents you from moving ahead and reaching your goals. You know the ‘but’…you would like to take that spinning class ‘but’ your schedule is already jammed or you feel exhausted and need to get more sleep ‘but’ it never seems to happen.
Let 2011 be the year you have a mental boot camp with yourself and kick the ‘but’ out of your life. A mental boot camp is an up close and personal inventory. Take a hard look at your day-to-day life and decide what must be addressed, changed, adapted, deleted, whatever…so that you and your family find more contentment.
During your mental boot camp, ask yourself some of these questions:
* Do you stress-eat? If so, get rid of the foods that call your name. Clean the pantry or fridge so you have to work harder to get those stress foods. Don’t completely give up these foods because then you will want them even more. Instead, buy the smallest size of the best item, such as high quality chocolate, and truly enjoy it.
* Are you drinking your calories? Notice where your calories are coming from …lattes, smoothies, sweetened tea and sodas, energy drinks…and pay attention to the size of the container. Remember…bigge size = bigge thighs.
* Did you have a fight with someone you care about and turn to that bag of chips in the pantry for comfort? Time to deal with these emotions and find healthier (calorie free) options for comfort. Have a plan…call a friend, go for a walk, watch a funny show…defuse the situation and stay away from the food. I realize that some issues are way bigger than this…that’s why it’s important to go thru a mental boot camp so you know if counseling or help of some type is needed.
Instead of a focus on weight loss or exercise, review your life and the contentment you feel or don’t feel. Why? Your contentment level and attitude affect your weight. When you are overwhelmed and stressed, it’s impossible to find the time to eat well, shop and prep food, exercise or do anything else for yourself…and you feel guilty when you do.
Stress eating and binge eating are often tied to tough and emotionally stressful events in life and how you cope with them. Food is an outlet and is available ever direction you turn. It’s legal and calls your name when you’re mad, hurt, sad and stressed…you known what I mean.
When I was writing books, I realized I truly was the author of those books, which meant it was up to me to write and complete them. The same is true for you. You are the author of your book…your life. As the author, you have the ability to change the chapter in 2011 if it’s not working for you.
Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.
Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?
Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circlemagazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.
Consider these old rules.
Old rule:focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.
New rule:where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.
Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.
Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.
New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.
I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.
It’s almost that time….the ‘holiday eat fest’ is about to begin. You know what I mean…food, parties, buffets, and more food from Thanksgiving thru the ringing in of the New Year. And with the Super Bowl, you could extend the eat fest right on thru January. My goal every year is to enjoy the celebrations but come out on the other end without additional pounds on my thighs or around my middle. Are you with me? So how do you navigate the social scene and still enjoy yourself without all the guilt? Let’s talk tricks that work…food tricks that turn the tables so you call the shots.
Pre-party prep: eat a lean protein, high fiber snack such as ½ a turkey sandwich on whole wheat bread with mustard or a small handful of nuts and piece of fruit before you go. Why? The snack will curb cravings and hunger so you are more in control of what and how much you eat.
Check out the eye candy: I call all the tempting food ‘eye candy’ since you eat with your eyes first. Instead of eating your way through all the offerings, take a look at the food spread and decide which items you really want to try.
Alternate drinks: if you consume alcohol, alternate with sparkling water. Not only do you cut calories significantly but the more alcohol you drink, typically the more you eat of everything.
The November 29th issue of Family Circle magazine has specific suggestions to indulge guilt-free. My regular guest, Margit Ragland, senior editor at Family Circle joins me on my podcast this week.
Margit shared a number of easy tricks including: Instead of: Three pigs in blanket
Reach for: Four steamed shrimp with cocktail sauce
Calories Saved: 240
Instead of: Martini
Try: Champagne or White Wine Spritzer (1/2 wine, half seltzer)
A large martini can pack as much as three shots of alcohol and as many as 300 calories.
Calories Saved: 200
Instead of: One frosted and decorated sugar cookie
Try: One lightly decorated gingerbread man cookie, calories saved: 90
Speaking of gingerbread men have you started your holiday baking? Check out the recipe from Family Circle for gingerbread men posted at the WDBO.com Nutrition & Health Center. Most every year I make gingerbread men and am anxious to give this recipe a try.
Hi everyone…thanks for checking in this week. Does diabetes run in your family? Have your blood sugar level and your weight seen an increase? Maybe you’ve been told by your health care provider that you have pre-diabetes…meaning that your blood glucose is above normal but not quite high enough to be classified as diabetes. I’ll bet you didn’t know that more than 70,000 people die of diabetes every year, making it the sixth leading cause of death in the United States.
As our population becomes heavier, new cases of diabetes continue to climb. What if you could follow a tasty diet that includes better for you carbs and fats…even dessert…and potentially lose weight and bring down your blood glucose aka blood sugar? Today’s diabetic diet is just that. It’s kind of like a BOGO…buy one get one free…which we all love. You lose weight and your blood glucose drops as a result. Did you know that the foods you choose to eat everyday impact on your chances of developing diabetes? If you already have diabetes, making some simple changes to your diet can mean fewer complications and less medication or perhaps none at all.
From a broad perspective, three of the smartest tweaks to your current diet for diabetes defense include:
Switch from fruit drinks and soft drinks to tea, water, unsweetened flavored water and coffee.
Cut out trans fat and reduce saturated fat as much as possible and switch to unsaturated fat sources such as nuts, avocado and vegetable oils.
Go very easy on processed meats including hot dogs, bacon, ham and sausage and instead reach for poultry, seafood, soy foods and beans.
The November issue of Family Circle magazine has made it easy for you to go on diabetes defense. The issue includes their eat-to-beat-diabetes plan which works in two ways. Margit Ragland, senior editor at Family Circle joins me on my podcast this week to talk all about it.
First, the plan is designed to help you lose weight. Here’s the great news. A weight loss of just five to seven percent of your body weight can sharply lower your diabetes risk (that’s like dropping 8 to 12 pounds if you weigh 170). Second, the eat-to-beat-diabetes plan is also loaded with nutrients to help defend against diabetes and it’s workable for your entire family. The Family Circle eat-to-beat-diabetes plan has two calorie options to choose from. Variety and portion size are key elements to your success. Be sure and pay attention to the Nutrition Facts panel on food items for information on portion size, total carbohydrate and fiber.
Foods that are high in fiber are a big part of the plan. Try the red lentil soup recipe that was just posted at the Nutrition & Health Center on WDBO.com. Remember to use a low sodium vegetable broth to reduce the sodium content per serving.
Are you a health-seeker who would like to cross over from a “dieting” mentality to a positive “living naturally thin” attitude? Do you want to make weight control second nature? My guest on the podcast this week is author Susan Burke March. Susan is a certified diabetes educator and registered dietitian who holds a masters degree in nutrition education from Queens College. Previously Susan was vice president of nutrition services of ediets.com. Her newly released book is Making Weight Control Second Nature.
Susan talks about her personal struggle with weight and how being a rebel helped her to make weight control second nature. She explains what she means by ‘second nature’ in relationship to dieting and helps you understand the concept of ‘Living Thin Naturally’. Plus Susan shares insight into dining out in all types of venues including movie theaters!
If you want more information on Susan or her new book, Making Weight Control Second Nature, check out her website at susanburkemarch.com.
The last time you bought eggs did you notice all the selections? Previously your choices were white eggs and maybe brown eggs but now the list includes local, organic, cage-free, vegetarian-fed and more. Eggs are budget-friendly at around a dollar per dozen for white eggs but can jump to over six dollars for organic eggs from free-range chickens. Which eggs do you choose?
First, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as sausage, high fat cheese or bacon that causes your cholesterol to go up. Studies have found that enjoying one egg a day doesn’t increase risk for heart disease except in people with diabetes. So if you have diabetes, be smart about the number of eggs you eat per week and check with your registered dietitian as to what is right for you.
What about nutrition? Do eggs have a lot to offer? You bet. Eggs contain 13 essential nutrients including protein (over 6 grams in one large egg), vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has all the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein). A large egg averages 75 calories. Eggs play a part in muscle strength, a healthy pregnancy, brain function, eye health and weight management.
In addition to white eggs and brown eggs, you may find blue or green eggs at farmers’ markets or grocers with specialty products. Ever wondered why the egg shells are brown or white, even blue? My grandparents lived on a farm and raised chickens. I remember the eggs being both brown and white. Do you think it’s because of the feed? Actually, it’s the breed of the hen. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs.
The nutrient content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are sourced from flaxseed and algae. Currently label laws require the amount of omega-3s to be listed but not the source. Omega-3s extracted from flaxseed are ALA or alpha linolenic acid while the omega-3s in algae are from DHA, which is more potent. Corn and soybean are typical feed for hens. The yellow pigment of corn contains lutein which research indicates to be promising in eye health.
Vegetarian eggs come from hens feed a plant-based diet with no animal by-products. Know that here is a difference between cage-free and free-range. Cage-free hens are raised in open barns instead of cages and can roam around the floor while free-range hens have outdoor access whether it’s a fenced yard or the ability to roam around. Nutritionally cage-free and caged hens produce the same quality egg. It’s more about the humane treatment of the hen. Oh, by the way, the USDA organic seal is the only official egg label backed by federal standards and regulations. Don’t be misled by terms such as naturally raised, natural or no hormones or antibiotics….these terms are not regulated and have no meaning. For more information check out the American Egg Board, FDA food safety tips for eggs and the Egg Safety Center.
To save money, buy the store brand of egg which has the same quality as big names. Buy in bulk especially if you use eggs regularly to hard boil and for cooking. Typically eggs will stay fresh for about a month in the cooler part of the fridge, not the door where it’s too warm. If you have eggs that are getting older, hard boil them and keep for a week.
Watch for eggs to go on sale. They’re a good buy, pack a nutritional punch and you have choices for organic, cage-free, vegetarian-fed and more…depending on your preferences.
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back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
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