Article written by Lara Veazey, MA/RD/LD, CPT written for Edmond Active magazine
http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84
As a Registered Dietitian in private practice, I have had numerous questions from clients about this new HCG Diet trend so I decided to research for myself to see what the buzz is all about.
What exactly is hCG?
hCG (human chorionic gonadotropin) is a hormone found in the urine of pregnant women to help the body bring nutrients into the placenta, fueling the fetus to provide energy for the fetus to grow. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for hCG as a weight-loss aid.” via the FDA
hCG and the Weight Loss Claim:
The hCG diet was first invented by Dr. Simeons in the 1950’s and re-born in Kevin Trudeau’s weight loss book. Dr. Simeons contended that hCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that hCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs. According to the hCG weight loss claim, you can expect to lose up to 1-3 pounds per day.
hCG Diet and the Truth behind these weight loss claims:
A 500-calorie (semi-starvation) diet and combining the shots of the hCG hormone is extremely dangerous and likely to result in dangerous adverse side effects such as; loss of protein from vital organs, life-threatening blood clots, ovarian hyperstimulation syndrome, birth defects, and many others. Furthermore, 500-calories per day is severely restrictive for anyone. In fact, it is not enough calories to support normal brain function. Your body will compensate by using stores of glycogen, protein (muscle) and some fat, which lowers your resting metabolic rate and can make it extremely difficult to maintain the quick weight loss which can increase the chances of gaining the weight back over time.
There is no scientific evidence to support these claims. In addition, these injections have not been approved by the FDA for use in weight loss. In fact, the FDA has required that all labeling and advertising of hCG must state the following: “hCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
Bottom Line:
The general consensus among medical and health professionals regarding the hCG diet is that it is both ineffective and dangerous. The hCG diet is essentially an expensive and extremely risky starvation diet. Following any sort of starvation diet will put you at risk for nutritional deficiencies and serious health complications.
Remember, if it sounds too good to be true, it usually is and always remember to do your research before starting any type of weight loss program. Weight loss is hard work and it won’t come in a potion, pill, or injection. There is no magic bullet and the key to sustained weight loss is creating lifelong behavior habits focusing on health and disease prevention. Seek a registered dietitian and personal trainer to help you come up with an individualized nutrition and fitness plan to meet your goals. Also, consult with your physician before starting any type of exercise or diet plan.
Lara Veazey's Lifelong Weight Loss Tips:
1. “Stop dieting because DIET means restriction. For sustained weight loss, you must make lifelong behavior changes. Listen to your body’s hunger cues and provide your body with healthy options. Instead of trying to just eat diet foods and low-calorie items, focus on eating healthy nutrient rich food to fuel your body for energy and try to shoot for a protein and fruit or vegetable with fiber at every meal.
”2. “Accountability is key for weight loss. Start tracking your calories by keeping a food diary and exercise journal.”
3. “Planning is key. Plan out your meals and snacks at the beginning of each week and make a grocery list with your meal plan. Always eat breakfast every morning and eat smaller, more frequent meals throughout the day to keep your blood sugar in control and to prevent out-of-control hunger and snacking.”
4. “Adding an exercise plan along with eating healthy is very important for weight loss. Exercise should be performed on most if not all days of the week. Include cardiovascular, strength training, and stretching in your exercise plan. Exercise goal should be a minimum of 30 minutes of moderate to vigorous intensity of any cardiovascular activity most days of the week at 50 to 85 percent of your maximum heart rate. Also, get off the couch and get active and increase your non-exercise activity such as cleaning the house, walking the dog, taking the stairs, playing outside with your kids, etc. It all counts.”
5. “Portion control is crucial. Measure out portions frequently and use smaller plates. When dining out, split meals with a friend or ask to have half of your meal bagged up.
http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84
Friday, June 11, 2010
Wednesday, June 2, 2010
TV Food Advertisements Promote Imbalanced Diets
According to New Study Published in the Journal of the American Dietetic Association
CHICAGO – Making food choices based on television advertising results in a very imbalanced diet according to a new study comparing the nutritional content of food choices influenced by television to nutritional guidelines published in the June issue of the Journal of the American Dietetic Association.
Investigators found that a 2,000-calorie diet consisting entirely of advertised foods would contain 25 times the recommended servings of sugars and 20 times the recommended servings of fat, but less than half of the recommended servings of vegetables, dairy, and fruits. In fact, the excess of servings in sugars and fat is so large that, on average, eating just one of the observed food items would provide more than three times the recommended daily servings (RDS) for sugars and two and a half times the RDS for fat for the entire day.
“The results of this study suggest the foods advertised on television tend to oversupply nutrients associated with chronic illness (eg, saturated fat, cholesterol, and sodium) and undersupply nutrients that help protect against illness (eg, fiber, vitamins A, E, and D, calcium, and potassium),” according to lead investigator Michael Mink, PhD, Assistant Professor and MPH Program Coordinator, Armstrong Atlantic State University, Savannah, GA.
Researchers analyzed 84 hours of primetime and 12 hours of Saturday morning broadcast television over a 28-day period in 2004. ABC, CBS, Fox and NBC were sampled on a rotating basis to develop a complete profile of each network. The Saturday-morning cartoon segment (from 8:00 am to 11:00 am) was included to capture food advertisements marketed primarily to children.
All 96 hours of observations were videotaped and reviewed later to identify food advertisements and specific food items being promoted. Only food items that were clearly promoted for sale during an advertisement were recorded. Each food item was then analyzed for nutritional content. Observed portion sizes were converted to the number of servings.
The article indicates that the observed food items fail to comply with Food Guide Pyramid recommendations in every food group except grains. The average observed food item contained excessive servings of sugars, fat, and meat and inadequate servings of dairy, fruit and vegetables. The situation was similar for essential nutrients, with the observed foods oversupplying eight nutrients: protein, selenium, sodium, niacin, total fat, saturated fat, thiamin and cholesterol. These same foods undersupplied 12 nutrients: iron, phosphorus, vitamin A, carbohydrates, calcium, vitamin E, magnesium, copper, potassium, pantothenic acid, fiber, and vitamin D.
The authors advocate nutritional warnings for imbalanced foods similar to those mandated on direct-to-consumer drug advertisements. They recommend investigating health promotion strategies that target consumers, the food industry, public media, and regulation focusing on a three-pronged approach.
“First, the public should be informed about the nature and extent of the bias in televised food advertisements. Educational efforts should identify the specific nutrients that tend to be oversupplied and undersupplied in advertised foods and should specify the single food items that surpass an entire day’s worth of sugar and fat servings. Second, educational efforts should also provide consumers with skills for distinguishing balanced food selections from imbalanced food selections. For example, interactive websites could be developed that test a participant’s ability to identify imbalanced food selections from a list of options. This type of game-based approach would likely appeal to youth and adults. Third, the public should be directed to established nutritional guidelines and other credible resources for making healthful food choices.”
The article is “Nutritional Imbalance Endorsed by Televised Food Advertisements” by Michael Mink, PhD, Alexandra Evans, PhD, Charity G. Moore, PhD, Kristine S. Calderon, PhD, CHES, and Shannon Cosgrove, MPH, CHES. It appears in the Journal of the American Dietetic Association, Volume 110, Issue 6 (June 2010) published by Elsevier.
http://www.eatright.org/Media/content.aspx?id=6442452385
CHICAGO – Making food choices based on television advertising results in a very imbalanced diet according to a new study comparing the nutritional content of food choices influenced by television to nutritional guidelines published in the June issue of the Journal of the American Dietetic Association.
Investigators found that a 2,000-calorie diet consisting entirely of advertised foods would contain 25 times the recommended servings of sugars and 20 times the recommended servings of fat, but less than half of the recommended servings of vegetables, dairy, and fruits. In fact, the excess of servings in sugars and fat is so large that, on average, eating just one of the observed food items would provide more than three times the recommended daily servings (RDS) for sugars and two and a half times the RDS for fat for the entire day.
“The results of this study suggest the foods advertised on television tend to oversupply nutrients associated with chronic illness (eg, saturated fat, cholesterol, and sodium) and undersupply nutrients that help protect against illness (eg, fiber, vitamins A, E, and D, calcium, and potassium),” according to lead investigator Michael Mink, PhD, Assistant Professor and MPH Program Coordinator, Armstrong Atlantic State University, Savannah, GA.
Researchers analyzed 84 hours of primetime and 12 hours of Saturday morning broadcast television over a 28-day period in 2004. ABC, CBS, Fox and NBC were sampled on a rotating basis to develop a complete profile of each network. The Saturday-morning cartoon segment (from 8:00 am to 11:00 am) was included to capture food advertisements marketed primarily to children.
All 96 hours of observations were videotaped and reviewed later to identify food advertisements and specific food items being promoted. Only food items that were clearly promoted for sale during an advertisement were recorded. Each food item was then analyzed for nutritional content. Observed portion sizes were converted to the number of servings.
The article indicates that the observed food items fail to comply with Food Guide Pyramid recommendations in every food group except grains. The average observed food item contained excessive servings of sugars, fat, and meat and inadequate servings of dairy, fruit and vegetables. The situation was similar for essential nutrients, with the observed foods oversupplying eight nutrients: protein, selenium, sodium, niacin, total fat, saturated fat, thiamin and cholesterol. These same foods undersupplied 12 nutrients: iron, phosphorus, vitamin A, carbohydrates, calcium, vitamin E, magnesium, copper, potassium, pantothenic acid, fiber, and vitamin D.
The authors advocate nutritional warnings for imbalanced foods similar to those mandated on direct-to-consumer drug advertisements. They recommend investigating health promotion strategies that target consumers, the food industry, public media, and regulation focusing on a three-pronged approach.
“First, the public should be informed about the nature and extent of the bias in televised food advertisements. Educational efforts should identify the specific nutrients that tend to be oversupplied and undersupplied in advertised foods and should specify the single food items that surpass an entire day’s worth of sugar and fat servings. Second, educational efforts should also provide consumers with skills for distinguishing balanced food selections from imbalanced food selections. For example, interactive websites could be developed that test a participant’s ability to identify imbalanced food selections from a list of options. This type of game-based approach would likely appeal to youth and adults. Third, the public should be directed to established nutritional guidelines and other credible resources for making healthful food choices.”
The article is “Nutritional Imbalance Endorsed by Televised Food Advertisements” by Michael Mink, PhD, Alexandra Evans, PhD, Charity G. Moore, PhD, Kristine S. Calderon, PhD, CHES, and Shannon Cosgrove, MPH, CHES. It appears in the Journal of the American Dietetic Association, Volume 110, Issue 6 (June 2010) published by Elsevier.
http://www.eatright.org/Media/content.aspx?id=6442452385
Thursday, May 27, 2010
Healthy Barbecue Ideas for Memorial Day by Lara Veazey, MA,RD/LD,NSCA-CPT
Healthy Barbecue Ideas for Memorial Day
Make a fruit salad with all the fresh in season fruit
Veggie kebobs with red pepper, green pepper, zucchini, squash, onion
Make chicken salad with lots of fruits and veggies such as apples, grapes, onion, celery and replace mayo with nonfat plain Greek yogurt
Use whole wheat buns or Orowheat whole wheat sandwich thins for hamburgers
Instead of high fat hamburgers, try bison burgers, turkey burgers, or garden burgers
Instead of fatty steaks, ribs, and chicken wings, try skinless boneless chicken breast or kabobs, and grilled fish such as salmon, halibut or shrimp
Make a healthy potato salad using nonfat Greek yogurt
Use fruit for dessert and pair with a light angel food cake and light whip cream
Use black beans and add to avocado, corn, red pepper, green pepper, Poblano peppers, lime juice, cumin, minced garlic, fresh ground black pepper, Tabasco sauce, tomatoes and use as an excellent dip for a party or serve over grilled chicken or fish (always a crowd favorite)
Use baked chips in place of fried potato chips or make sweet potato fries baked in the oven with a tablespoon of olive oil and sprinkle of cumin
Make a fruit salad with all the fresh in season fruit Make a quick and easy Summer Salad with Spinach, sliced onions, strawberries, blueberries, apples, walnuts, and reduced fat gorgonzola cheese with balsamic vinaigrette
Veggie kebobs with red pepper, green pepper, zucchini, squash, onion
Make chicken salad with lots of fruits and veggies such as apples, grapes, onion, celery and replace mayo with nonfat plain Greek yogurt
Use whole wheat buns or Orowheat whole wheat sandwich thins for hamburgers
Instead of high fat hamburgers, try bison burgers, turkey burgers, or garden burgers
Instead of fatty steaks, ribs, and chicken wings, try skinless boneless chicken breast or kabobs, and grilled fish such as salmon, halibut or shrimp
Make a healthy potato salad using nonfat Greek yogurt
Use fruit for dessert and pair with a light angel food cake and light whip cream
Use black beans and add to avocado, corn, red pepper, green pepper, Poblano peppers, lime juice, cumin, minced garlic, fresh ground black pepper, Tabasco sauce, tomatoes and use as an excellent dip for a party or serve over grilled chicken or fish (always a crowd favorite)
Use baked chips in place of fried potato chips or make sweet potato fries baked in the oven with a tablespoon of olive oil and sprinkle of cumin
Monday, May 10, 2010
LV'S Tasty Breakfast Burrito
Ingredients:
• 2 tbsp salsa
• 1/8 C shredded low-fat cheddar cheese
• 1/4 C fresh cilantro
• 4 large egg whites, beaten
• 1/4 C diced lean ham or turkey
• 1 large (8'') La Tortilla Factory whole-wheat tortilla
Directions:
In a nonstick skillet coated with cooking spray, saute the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold.
Nutritional Facts per serving: 288 Calories, 42g Protein, 7g Total Fat, 1g Sat Fat, 20mg Cholesterol, 930mg Sodium, 25g Carbohydrates, 13g FIBER
***To Decrease Sodium- Omit Ham or replace with Turkey
Wednesday, May 5, 2010
Happy Cinco De Mayo- Healthy Mexican Dining
Mexican Food—The Healthful Way
Many times Mexican foods are prepared with lard, covered with cheese, and fried in oil. Knowing what to order is important, so that you can enjoy your favorite Mexican flavors without sabotaging your best intentions.
Unlike many of the fast-food chains, which provide nutritional information and analyses, it can be difficult to determine just what is in the Mexican food you order from a local establishment. The following are helpful hints when ordering, but keep in mind that each restaurant may prepare the same dishes differently, and you may need to ask how dishes are prepared to ensure you are ordering healthy foods.
Tips for ordering
These tips may help you make more healthful choices:
▪ Skip the tortilla chips. If they usually are brought to the table, ask your server not to bring them. One ounce (which may be as few as four to six chips) has roughly 140 calories, which are nutrient poor and generally loaded with sodium.
▪ Choose corn tortillas instead of flour tortillas, when you are given an option. Flour tortillas are often made with lard and full of saturated fats.
▪ Order grilled shrimp, chicken, or beef as an appetizer. If you order a taco salad, do not eat the fried shell or bowl the salad is served in, and ask the kitchen to go light on the cheese. Ask for your dressing on the side, so you can add it yourself.
▪ Choose grilled beef, chicken, pork, or fish instead of carnitas (fried pork) or chorizo (sausage), which are less healthful options.
▪ Avoid refried beans, which often are made with lard and lots of added fats and sodium. As a substitute, choose beans and rice, borracho beans, or frijoles a la charra.
▪ Order chili con carne, which is often a healthful option with fewer than 300 calories in a cup. If you are looking for something that seems indulgent, it is an excellent choice and will satisfy you.
▪ Avoid dishes with sour cream and cheese, which are really damaging to healthful eating! Choose fresh salsa, pico de gallo, cilantro, and jalapeños to boost flavor without adding too much fat.
▪ Use moderation when eating guacamole, or choose salsa instead of guacamole if you are concerned about watching your weight. Even though guacamole is healthful and full of good fats, the calories can really add up. Save avocados and guacamole for times when you are eating a lighter-in-calorie meal or snack.
▪ Substitute fajitas for quesadillas, which are usually fried and loaded with cheese. Fajitas have similar ingredients, but the extra vegetables and less cheese make them a more healthful option.
▪ Use Mexican seasonings sparingly when cooking and preparing Mexican foods at home. Many times they are high in sodium; use less seasoning or substitute low-sodium options.
▪ Order or prepare the following items, which are the most health Mexican dishes:
– Fajitas
– Chili
– Chicken or beef enchiladas with red sauce or salsa
– Grilled fish and meats
Combat Stress with Calorie Free Tips
Treats Without Calories
Okay, so you're stressed, and… cranky.—But there are some ways you can self-soothe without turning to food. The bonus is that they can actually supplement your workout. Try these ideas for some good-for-you pampering:
Feel the heat:. The warmth increases your heart rate similarly to a cardio workout. Or take a post-workout soak in your tub at home. Use essential oils or aromatherapy like lavendar which can help you unwind.
Get a massage: A nice knead can improve your circulation and melt away stress and muscle aches brought on by drill-instructor-motivated resistance training.
Stretch it out: Schedule a long, thorough stretching session. It will help you relax, reduce soreness and improve your posture.
Om…: Learn to meditate, or just pencil in about 15 minutes to think in a quiet room each day. A little escape from the chaos of daily life will help you keep a positive state of mind.
Make exercise pleasurable: Make sure you're doing something that makes you happy, whether it's a scenic bike ride, a hike in the woods or a swim in the ocean.
Remember that self-pampering will help you relax, reduce stress and make you feel better inside and out. Make it a priority and get a pedicure, manicure, or massage.
Retail therapy and put your energy from stress into shopping. Just be careful not to make too many impulse buys.
Take up a hobby like painting or sewing and unwind your brain.
Read that Book that has been sitting on the shelf staring at you.
Phone an old friend or write a personal card and mail it.
Volunteer your time at a church, school, shelter, or what interests and inspires you.
And most of all, take a deep breath and take time to look around you and count all of the blessings in your life. Life is precious and too short to sweat the small stuff. Always tell your family and friends how much you appreciate them and love them!
Have a Happy, Healthy, and Stress Free Day!
Okay, so you're stressed, and… cranky.—But there are some ways you can self-soothe without turning to food. The bonus is that they can actually supplement your workout. Try these ideas for some good-for-you pampering:
Feel the heat:. The warmth increases your heart rate similarly to a cardio workout. Or take a post-workout soak in your tub at home. Use essential oils or aromatherapy like lavendar which can help you unwind.
Get a massage: A nice knead can improve your circulation and melt away stress and muscle aches brought on by drill-instructor-motivated resistance training.
Stretch it out: Schedule a long, thorough stretching session. It will help you relax, reduce soreness and improve your posture.
Om…: Learn to meditate, or just pencil in about 15 minutes to think in a quiet room each day. A little escape from the chaos of daily life will help you keep a positive state of mind.
Make exercise pleasurable: Make sure you're doing something that makes you happy, whether it's a scenic bike ride, a hike in the woods or a swim in the ocean.
Remember that self-pampering will help you relax, reduce stress and make you feel better inside and out. Make it a priority and get a pedicure, manicure, or massage.
Retail therapy and put your energy from stress into shopping. Just be careful not to make too many impulse buys.
Take up a hobby like painting or sewing and unwind your brain.
Read that Book that has been sitting on the shelf staring at you.
Phone an old friend or write a personal card and mail it.
Volunteer your time at a church, school, shelter, or what interests and inspires you.
And most of all, take a deep breath and take time to look around you and count all of the blessings in your life. Life is precious and too short to sweat the small stuff. Always tell your family and friends how much you appreciate them and love them!
Monday, May 3, 2010
Try a FREE Supermarket Sense Shopping Tour at CREST FOODS Taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD and owner of Healthy Lifestyles of OKC, LLC
Supermarket Sense Shopping Tour at CREST FOODS taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD and owner of Healthy Lifestyles of OKC, LLC
You will learn how to:
*Get in and out of the grocery store fast
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY meal and snack ideas
Sign up today and reserve your spot for Crest's next grocery store nutrition class taught by Crest's personal Registered Dietitian, Lara Veazey, MA, RD/LD. This NEW service sponsored by Crest will be offered every month and provides hands on nutrition education for selecting the best food products available at Crest Foods. Enrollment is limited to the first 14 people and a reservation is required to hold your spot. Classes are held at Crest Foods in Edmond located on the corner of 15th and Sante Fe.
CALL or email Lara Veazey for dates and times of free upcoming classes taught at Crest or to schedule a private tour. You can also check out her website to learn more about Lara and the nutrition and fitness services she offers at www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com
You will learn how to:
*Get in and out of the grocery store fast
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY meal and snack ideas
Sign up today and reserve your spot for Crest's next grocery store nutrition class taught by Crest's personal Registered Dietitian, Lara Veazey, MA, RD/LD. This NEW service sponsored by Crest will be offered every month and provides hands on nutrition education for selecting the best food products available at Crest Foods. Enrollment is limited to the first 14 people and a reservation is required to hold your spot. Classes are held at Crest Foods in Edmond located on the corner of 15th and Sante Fe.
CALL or email Lara Veazey for dates and times of free upcoming classes taught at Crest or to schedule a private tour. You can also check out her website to learn more about Lara and the nutrition and fitness services she offers at www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com
Tuesday, April 27, 2010
LV'S Mighty Oatmeal Pancakes Recipe
Ingredients for the pancake batter:
½ cup Old Fashioned Oatmeal (not instant)
¼ cup low-fat cottage cheese or Ricotta cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Directions:
Process all ingredients in a blender or beat until smooth. Spray a non stick skillet with cooking spray. Pour batter into skillet and cook over medium heat until both sides are slightly brown. Top with a low sugar syrup or peanut butter and your choice of fruit.
***For an additional nutrition boost, Add 2 T. ground flaxseeds to get omega 3 fatty acids
Yield: About 2 medium size pancakes
Nutrition Facts for 2 Pancakes: 288 calories, 4 g of total fat, 1 g of sat. fat, 422 mg potassium, 450 mg sodium, 32 g carbohydrates, 5 g fiber, 2 g sugar, 28.6 g protein
Wednesday, March 24, 2010
Spring Clean Your Nutrition Habits
Spring clean your fridge and pantry! This is your chance to cut down on some of those high-calorie and high-fat foods and replace them with healthier items. Stocking your pantry with healthy ingredients is key to better eating. Having healthy ingredients on hand will inspire and compel you to make better decisions! I c...an clean your pantry to jumpstart your Weight Loss Goals! Call/email me for more info!
Wednesday, March 17, 2010
Healthy St. Patty's Day Tips
You can fix up a traditional St. Patty’s Day meal while maintaining a healthful eating plan. Here are tasty tips for preparing a healthy Irish feast:
•For corned beef, purchase the leanest brisket possible and trim off any extra fat before cooking. Also rinse with water to remove the brine.
•Prepare home made mashed potatoes with low-fat or nonfat Greek yogurt and milk in place of butter. Season to taste with garlic and onion powders and fresh ground pepper.
•Steam vegetables using frozen steam in the bag varieties or steam fresh in season veggies to preserve as many vitamins and nutrients as possible while maintaining the flavor.
•Serve corned beef on whole-wheat bread or sandwich thins with reduced-fat Swiss cheese. Mix low-fat or fat-free mayonnaise with horseradish for a tasty condiment.
Also watch the additional calories from green beer and have a glass of water in between each drink to help prevent dehydration. Calories from alcohol are metabolized as fats so be sure to exercise portion control!
If you just can’t part with traditional, higher-calorie ingredients, eat a lighter meal earlier in the day, eat smaller portions and make sure to include physical activity to burn some calories!
Happy St. Patty's Day and Healthy Eating!
Tuesday, March 16, 2010
Thursday, March 11, 2010
Power Up With A Healthy Breakfast!
Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Top a toaster waffle with low-fat yogurt and fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.
Tuesday, March 2, 2010
Who is the Nutrition Expert? A Registered Dietitian
If you need to remodel your kitchen, you call a licensed contractor. When your car has trouble, you take it to a mechanic. So why would you cut corners when it comes to your health by taking food and nutrition advice from a friend, Web site, or other non-expert?
“I have met people who wouldn’t dream of changing the oil in their car by themselves but will follow advice from a total stranger in a forwarded e-mail when it comes to losing weight,” says registered dietitian and American Dietetic Association Spokesperson Sari Greaves.
When seeking expert guidance on food and nutrition, “Look for the RD credential. While some registered dietitians call themselves nutritionists, not all nutritionists are registered dietitians. There is a very big and very important difference between the two.” While some states have licensure laws that define how a “nutritionist” can legally practice, in other states, virtually anyone can call him-or-herself a “nutritionist” with little or no education or training.
“I have met people who wouldn’t dream of changing the oil in their car by themselves but will follow advice from a total stranger in a forwarded e-mail when it comes to losing weight,” says registered dietitian and American Dietetic Association Spokesperson Sari Greaves.
When seeking expert guidance on food and nutrition, “Look for the RD credential. While some registered dietitians call themselves nutritionists, not all nutritionists are registered dietitians. There is a very big and very important difference between the two.” While some states have licensure laws that define how a “nutritionist” can legally practice, in other states, virtually anyone can call him-or-herself a “nutritionist” with little or no education or training.
American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
You are thinking of having or have had gastric bypass surgery.
Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
Y ou have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered di
You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
You are thinking of having or have had gastric bypass surgery.
Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
Y ou have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered di
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