It’s the Holidays and many weeks have gone by since my previous post. I’ve had ample time to get teed off with many a nutrition conundrum (my new year’s resolution is to use big words BTW). So, I’m going to take a break from diving into my fridge for now – as riveting as it is – to bring you my latest “are you kidding me?!” moment.
So, I was recently informed of a new, “revolutionary” way of eating that will solve all of the world’s weight and digestive issues – Oh, THAT’s what I was missing. All those classes, tests, research papers, labs and clinicals for nothing. And I’m so relieved that they were able to let the world know in a mass forwarded email – whew. Its times like these when I’m grateful for Snopes – if nothing more – than to confirm my sanity. The media and popular opinion works against the Dietitian more times than not, in fact, the Dietitian has been known to work against the Dietitian when we begin to stray from research toward popular opinion and “rumor” or “fad”. The email shared with me had such literary and scientific scholars as Suzanne Somers and Mary Lou Henner backing its concepts. Oh, well that makes all the difference in the world, why didn’t you say so?! Apparently if you’re popular (for any reason) you can now give nutrition advice? What…oh…right – because the masses are dumb enough to buy it. Hmmm, dumb may be harsh… uuuh, nope, dumb it is.
I’m not going to sit here and tell you that I’m the last and official word on anything and everything nutrition-related. I’m also not going to ask you to only listen to my advice or instruction, nor could I even begin to know everything there is to know about nutrition – its HUGE and often-times is changing based on new research and discoveries, farming methods, economical conditions etc etc. What I AM going to ask you to do is – be picky. Do your own research and come to your own convictions and decisions regarding nutrition for yourself and for your family.
For example, I’ve mentioned this before, but I personally have no problem with sucralose (Splenda) and small amounts of aspartame (Equal), many of my peers do – Dietitians and non-Dietitians alike – MDs and non-MDs. There is absolutely nothing wrong with abstaining from artificial sweeteners for yourself and your family if that is the informed conclusion you’ve come to, Informed being the key word here.
As a Christian, I don’t just take my pastor’s word for it. I go to the Word and look it up for myself. If you’ve never done this, DO IT. The Pastor can help clarify and enlighten the Word for you. He can aid you in your “walk” and be there for questions as they arise. But, blindly following leaders is what gets us into trouble. Seek out credentials, publishings, bios, work history etc. Read legitimate, science-based, peer-reviewed and duplicated research on important topics. Google searches will only get you so far, and typically the first thing to pop up is the highest bidder – proooobably not the government funded, non-biased, grant-funded research. Proooobably the privately funded product discreetly being promoted – just a hunch.
As we enter the New Year, commit to educating yourself. Don’t do anything rash and don’t take anyone’s word for it. Not even mine ☺
Sunday, December 26, 2010
Sunday, November 21, 2010
The Fridge - Part 1
So, 1 anniversary getaway, 2 sick babies, 1 stomach flu, 1 out of town music thang with the hubby and a whole lot of catching up later...some staples in my fridge part 1…
Skim milk – essential. Post-workout recovery drink. Loaded with nutrients, easy protein/carb mixture for blood sugar. Mixed with Chocolate it can persuade the most stubborn of 2 yr olds to do juuuust about anything and cereal is just not the same without it. There are two things I get the most comments about and feel I “defend” often because of all the misinformation and non-scientific “research” (AKA opinion and ulterior motive driven vomit – yeah, I just said vomit), milk and artificial sweeteners. I don’t have the patience or time to talk about artificial sweeteners right now, plus, they’re not in my fridge – so here’s my word on Milk (incase you care). Pure, pasteurized, non-organic, non-fat cow’s milk: I’m assuming you’re reading this blog because you’re somewhat interested in my reasoning for such stringent, dare I say controversial bovine contributions to our complete nutrition, well, in the smallest “nut shell” this long-winded female can muster…
There’s more evidence to lend early puberty in girls to the dramatic rise in pediatric obesity (puberty can occur sooner if a girl is overweight) and higher consumption of soy formula/soy products than to milk. Milk has always contained a very small amount of BST (the cow-specific hormone in milk), or the synthetic form (rBST) to increase milk production – ALWAYS. Girls today, hands down, drink LESS milk than their mothers did. Now I’m no statistician but… well, I think you got it. Treated and non-treated milk has the same amount of the hormone and roughly 90% is killed in pasteurization (FYI what’s left is broken down and made inactive in the gut). All milk is tested for antibiotics and pesticides (pesticides that may have been used to treat the food they’ve been fed); with its strict safety standards milk is among the most highly regulated and safest foods available at the grocery store. Now, “Organic” has to do with the treatment of the cow and the food it was fed. If you can afford buying organic consistently – organic is just fine. I prefer to save my money for things myself (more like, my very little children) come in direct contact with, like produce etc. instead of trace amounts that you may vicariously get in milk – your prerogative. Now, if I can foresee some comments I may get… No, Soy is not the same but some soymilks are fortified with Calcium, behind other dairy products, goat’s milk, some vegetables and fortified items, its a distant 5th and always organic – another blog, another time. Pasteurized milk is unsafe and most definitely NOT okay to give your children in any capacity – I liken this to Russian Roulette by the way – it MAY have more nutrients since it has not been heated to such high temperatures to kill the bacteria…but, at what cost – seriously? And the ONLY difference in whole vs. skim vs. 1% vs 2% is the amount of saturated fat and calories – its like putting chicken broth in the fridge and skimming off the lovely fat that has accumulated in the fridge over night – mmmm. What’s left is 1%/2% and when done again – Skim. If it’s a taste thing…well – that’s YOUR problem, and your arteries, make it work. Lastly, there are those that like to argue that, “we are the only species that drinks milk past weaning…” Well, we’re also the most intelligent species; the only ones fighting cancer and aids. My opinion, my research readings, aaaaand my blog.
Butter – another controversial topic – oh I can already see the emails. We choose to do real butter – ingredients being cream, sometimes salt and cultures - In moderation – oh of cooouurse. I try try try to substitute olive, canola or peanut butter in all my recipes for better fat. But all fat has the same calories and calories/gram (9). I also have canola/butter/whipped so ½ good fat and less calories because its whipped. I use Pam spray for grilled cheese and anything else I can pan fry without a pool of fat, when you just need to keep food from sticking. A lot of recipes (like cookies) even taste good with peanut butter instead (remember peanut butter is a good fat – high calorie – but GOOOOOD fat – hgmm hgmm - eaten in heaven)
BUT, alas, sometimes “it” just calls for butter. All food has chemical properties, I’ll spare you details, needless to say, some things don’t bake “right” without butter, you lack a certain, how you say… “crispiness” and sometimes a specific taste - if you’re confused as to which items you should use only butter, consult your husband ☺. That “crisp” and specific taste needs to be reserved for special occasions, perhaps Holidays (like the actual DAY, not the entire 2 months before), and when you decide to go with Paula Dean’s recipe because you just need to get it right the first time – been there, definitely “done that”, I understand – not a daily occurrence!!
To be continued…
Skim milk – essential. Post-workout recovery drink. Loaded with nutrients, easy protein/carb mixture for blood sugar. Mixed with Chocolate it can persuade the most stubborn of 2 yr olds to do juuuust about anything and cereal is just not the same without it. There are two things I get the most comments about and feel I “defend” often because of all the misinformation and non-scientific “research” (AKA opinion and ulterior motive driven vomit – yeah, I just said vomit), milk and artificial sweeteners. I don’t have the patience or time to talk about artificial sweeteners right now, plus, they’re not in my fridge – so here’s my word on Milk (incase you care). Pure, pasteurized, non-organic, non-fat cow’s milk: I’m assuming you’re reading this blog because you’re somewhat interested in my reasoning for such stringent, dare I say controversial bovine contributions to our complete nutrition, well, in the smallest “nut shell” this long-winded female can muster…
There’s more evidence to lend early puberty in girls to the dramatic rise in pediatric obesity (puberty can occur sooner if a girl is overweight) and higher consumption of soy formula/soy products than to milk. Milk has always contained a very small amount of BST (the cow-specific hormone in milk), or the synthetic form (rBST) to increase milk production – ALWAYS. Girls today, hands down, drink LESS milk than their mothers did. Now I’m no statistician but… well, I think you got it. Treated and non-treated milk has the same amount of the hormone and roughly 90% is killed in pasteurization (FYI what’s left is broken down and made inactive in the gut). All milk is tested for antibiotics and pesticides (pesticides that may have been used to treat the food they’ve been fed); with its strict safety standards milk is among the most highly regulated and safest foods available at the grocery store. Now, “Organic” has to do with the treatment of the cow and the food it was fed. If you can afford buying organic consistently – organic is just fine. I prefer to save my money for things myself (more like, my very little children) come in direct contact with, like produce etc. instead of trace amounts that you may vicariously get in milk – your prerogative. Now, if I can foresee some comments I may get… No, Soy is not the same but some soymilks are fortified with Calcium, behind other dairy products, goat’s milk, some vegetables and fortified items, its a distant 5th and always organic – another blog, another time. Pasteurized milk is unsafe and most definitely NOT okay to give your children in any capacity – I liken this to Russian Roulette by the way – it MAY have more nutrients since it has not been heated to such high temperatures to kill the bacteria…but, at what cost – seriously? And the ONLY difference in whole vs. skim vs. 1% vs 2% is the amount of saturated fat and calories – its like putting chicken broth in the fridge and skimming off the lovely fat that has accumulated in the fridge over night – mmmm. What’s left is 1%/2% and when done again – Skim. If it’s a taste thing…well – that’s YOUR problem, and your arteries, make it work. Lastly, there are those that like to argue that, “we are the only species that drinks milk past weaning…” Well, we’re also the most intelligent species; the only ones fighting cancer and aids. My opinion, my research readings, aaaaand my blog.
Butter – another controversial topic – oh I can already see the emails. We choose to do real butter – ingredients being cream, sometimes salt and cultures - In moderation – oh of cooouurse. I try try try to substitute olive, canola or peanut butter in all my recipes for better fat. But all fat has the same calories and calories/gram (9). I also have canola/butter/whipped so ½ good fat and less calories because its whipped. I use Pam spray for grilled cheese and anything else I can pan fry without a pool of fat, when you just need to keep food from sticking. A lot of recipes (like cookies) even taste good with peanut butter instead (remember peanut butter is a good fat – high calorie – but GOOOOOD fat – hgmm hgmm - eaten in heaven)
BUT, alas, sometimes “it” just calls for butter. All food has chemical properties, I’ll spare you details, needless to say, some things don’t bake “right” without butter, you lack a certain, how you say… “crispiness” and sometimes a specific taste - if you’re confused as to which items you should use only butter, consult your husband ☺. That “crisp” and specific taste needs to be reserved for special occasions, perhaps Holidays (like the actual DAY, not the entire 2 months before), and when you decide to go with Paula Dean’s recipe because you just need to get it right the first time – been there, definitely “done that”, I understand – not a daily occurrence!!
To be continued…
Saturday, October 30, 2010
What DO I eat?
So I’ve ever so gently stated what you shouldn’t be eating. :) I was asked recently to tell you what you SHOULD be eating. GREAT IDEA! In the coming weeks, I will do my best to give you a glimpse into my Dietetic, yet oh so real, pantry, fridge, menu and life. I’ll be as “transparent” as possible .
Our main filter is to, “know what we’re eating.” Simple is key, real food an added plus! Let’s start with some essentials in my pantry – prepare, it’s a long one…
Whole grain pasta – I prefer Barilla yellow box. Its full of fiber, protein and my men will eat it (and I dare say, enjoy it).
Whole grain flour and yeast for pizza dough in a pinch.
Tomato sauce – any variety with limited salt and sugar added (at the bottom of the ingredient list, if on at all), no high fructose corn syrup (why? because it doesn’t occur in nature and its something I can live without – so I choose to – end of discussion) and extra virgin olive or canola oil (NO OTHERS – I’m a stickler on my fats here). She doesn’t make her OWN sauce - NO! WHY? Tomato sauce is meant to be a “gimme”. Why complicate if we don’t have to?
Side Note: The pantry is a place for non-perishable storage and items for meals when you need something last-min. If the bulk of your daily food is this category, perhaps its time to do some re-arranging. In a perfect world, I’d buy ingredients meal by meal at the local, affordable, organic market on the way home from my afternoon at Starbucks and the spa where I’ve relaxed all afternoon as my children are thriving academically, emotionally and socially with our live in nanny at home - yeah, okay, as I change a stinky and move on…
Low-sodium canned goods: veggies, beans, tuna, chicken, fruit, because I’m from FL and am always prepared for Hurricanes (or ice storms as are apparently the case in Murray, KY).
Smuckers Natural Peanut Butter - the bigger the container, the better because it’s a source of “good fat”, and protein. Ingredients = peanuts (and some salt). With of course, berry preserves of some kind – ingredients of “berries” – imagine that. A good assortment of black, blue, ras, straw, currant, you name it – but simply berries and perhaps sugar and pectin – vit C for preserving is ok too – no shortage of antioxidants (or PB and Js here!).
Extra virgin olive oil for cooking, canola oil for baking and some (SOME) vegetable oil for those baked items my husband insist on anything else making it “taste funny” (i.e. brownies)
Always a jar of no sugar added applesauce (organic if its on sale), because its part of the “dirty dozen” and it can be added to any meal, used to bake with instead of oil at times and even used for the 7mo old in a pinch.
Fritos. They are my husband’s favorite. Are they a “healthy” food? No. But have you read the ingredients? Corn, corn oil and salt. Still follows our rule of knowing what’s in our food, and in moderation it can absolutely be included as part of a healthy diet, perhaps more importantly…YOU try being the husband of a dietitian! I don’t mess with the Fritos.
Kashi’s Peanut Peanut granola bars – in 140 calories they are low in sugar, and for a little bar a great source of whole grain, a substantial amount of fiber, protein and fat. A perfect snack, quick breakfast (or sent to the church nursery for your two-year-old's dinner –“mom of the year” – right here!).
Lastly for now, Cheerios. Plain Cheerios are a very low sugar, whole grain snack or breakfast and I’m convinced, its own food group for any two-year old. They can also easily be mixed with trail mix, granola or slightly more sugary cereals for less calories and sugar per serving. There are other things in my pantry of course – but these are my most of my “staples.”
(More to come)
Our main filter is to, “know what we’re eating.” Simple is key, real food an added plus! Let’s start with some essentials in my pantry – prepare, it’s a long one…
Whole grain pasta – I prefer Barilla yellow box. Its full of fiber, protein and my men will eat it (and I dare say, enjoy it).
Whole grain flour and yeast for pizza dough in a pinch.
Tomato sauce – any variety with limited salt and sugar added (at the bottom of the ingredient list, if on at all), no high fructose corn syrup (why? because it doesn’t occur in nature and its something I can live without – so I choose to – end of discussion) and extra virgin olive or canola oil (NO OTHERS – I’m a stickler on my fats here). She doesn’t make her OWN sauce - NO! WHY? Tomato sauce is meant to be a “gimme”. Why complicate if we don’t have to?
Side Note: The pantry is a place for non-perishable storage and items for meals when you need something last-min. If the bulk of your daily food is this category, perhaps its time to do some re-arranging. In a perfect world, I’d buy ingredients meal by meal at the local, affordable, organic market on the way home from my afternoon at Starbucks and the spa where I’ve relaxed all afternoon as my children are thriving academically, emotionally and socially with our live in nanny at home - yeah, okay, as I change a stinky and move on…
Low-sodium canned goods: veggies, beans, tuna, chicken, fruit, because I’m from FL and am always prepared for Hurricanes (or ice storms as are apparently the case in Murray, KY).
Smuckers Natural Peanut Butter - the bigger the container, the better because it’s a source of “good fat”, and protein. Ingredients = peanuts (and some salt). With of course, berry preserves of some kind – ingredients of “berries” – imagine that. A good assortment of black, blue, ras, straw, currant, you name it – but simply berries and perhaps sugar and pectin – vit C for preserving is ok too – no shortage of antioxidants (or PB and Js here!).
Extra virgin olive oil for cooking, canola oil for baking and some (SOME) vegetable oil for those baked items my husband insist on anything else making it “taste funny” (i.e. brownies)
Always a jar of no sugar added applesauce (organic if its on sale), because its part of the “dirty dozen” and it can be added to any meal, used to bake with instead of oil at times and even used for the 7mo old in a pinch.
Fritos. They are my husband’s favorite. Are they a “healthy” food? No. But have you read the ingredients? Corn, corn oil and salt. Still follows our rule of knowing what’s in our food, and in moderation it can absolutely be included as part of a healthy diet, perhaps more importantly…YOU try being the husband of a dietitian! I don’t mess with the Fritos.
Kashi’s Peanut Peanut granola bars – in 140 calories they are low in sugar, and for a little bar a great source of whole grain, a substantial amount of fiber, protein and fat. A perfect snack, quick breakfast (or sent to the church nursery for your two-year-old's dinner –“mom of the year” – right here!).
Lastly for now, Cheerios. Plain Cheerios are a very low sugar, whole grain snack or breakfast and I’m convinced, its own food group for any two-year old. They can also easily be mixed with trail mix, granola or slightly more sugary cereals for less calories and sugar per serving. There are other things in my pantry of course – but these are my most of my “staples.”
(More to come)
Thursday, October 28, 2010
Purpose Driven Food
So, when exactly did calorie free, fat free, sugar free and tasteless become healthy anyway? You need calories to survive right? So why force yourself to eat trash you don’t enjoy. A woman in my office this week says she eats a Nutrigrain bar for breakfast – and because it’s title is nutri and grain its automatically healthy… (another blog, another time, trust me there’s enough ignorance to keep me writing forever!). Marketing at its finest right there. So, moving on… She eats a 100 calorie pack for a snack and states “I do good until I get home…” Where she proceeds to tell me of the binge she had from about 5:30 on. What exactly classifies starvation as doing good!? I hear it ALL the time. ALLLLLL the time. Of the roughly 200 calories she spent before 5 pm she got filler and sugar and was tired and cranky. Picture, if you will, a HUGE wall that you have to move, now, bend down, and pick up 5 or 6 pebbles and LAUNCH them at the wall. That’s a 100 calorie pack, the wall is your hunger, accomplish much? Does your food have purpose? I should write a book on that :). No wonder you binge when you get home, you're starving!
Take low-fat (“healthier”) peanut butter (this one really cheeses me off). You’re eating peanut butter FOR the fat (and protein). Why change a perfect thing? And yes, we will eat peanut butter in heaven – only peanut butter – others need not apply. Thank you Jesus. You need at least 1000 to 1200 calories MINIMUM throughout the day – let me repeat that –1000 to 1200 calories throughout the day. Starting with breakfast, hgmm hgmm, starting with breakfast. Plan on eating at least 250-400 calories at breakfast and at lunch, leaving room for planned snacks if needed. What you eat before 5:00pm drastically determines what and how much you eat after 5:00. Don’t set yourself up for failure. Limited for weight loss, yes, but the calories you are eating should be providing whole grains and/or fiber, vitamins, minerals, antioxidants, protein, fats (good fats more often), calming a craving or providing an experience – “nostalgia” if you will. If its not serving any of those purposes, why bother? Save your calories for something of purpose.
Take low-fat (“healthier”) peanut butter (this one really cheeses me off). You’re eating peanut butter FOR the fat (and protein). Why change a perfect thing? And yes, we will eat peanut butter in heaven – only peanut butter – others need not apply. Thank you Jesus. You need at least 1000 to 1200 calories MINIMUM throughout the day – let me repeat that –1000 to 1200 calories throughout the day. Starting with breakfast, hgmm hgmm, starting with breakfast. Plan on eating at least 250-400 calories at breakfast and at lunch, leaving room for planned snacks if needed. What you eat before 5:00pm drastically determines what and how much you eat after 5:00. Don’t set yourself up for failure. Limited for weight loss, yes, but the calories you are eating should be providing whole grains and/or fiber, vitamins, minerals, antioxidants, protein, fats (good fats more often), calming a craving or providing an experience – “nostalgia” if you will. If its not serving any of those purposes, why bother? Save your calories for something of purpose.
Monday, October 11, 2010
High Calorie Decor
The magical candy bowl. Somehow the calories from the candy bowl *Poof* magically disappear. I don't know how many times I've heard from clients, "I did everything you said, I wrote down EVERYTHING I put in my mouth...SOMEHOW I'm just not losing weight". Or this one...(this one's good)... "I don't have ANY idea how my blood sugar got that high". Yeah, yeah, okay. It only takes me a little querying (digging) to find... dah dah dah daaaaahhhhh - the candy bowl! For some, its the mixed nut bowl. When I say "keep track of everything you put in your mouth" I don't just mean the things you sit down and eat with a fork or things that take multiple bites to complete. I mean everything that passes by your teeth that contains calories.
I decided recently to make my famous...and by famous I mean no one knows of this trailmix but me, but it sounds cool right? Anyway, every fall I make a trailmix with dark chocolate, dried pineapple pieces, dried cherries, almonds, walnuts etc etc. The colors just look so "fallee" (yup, my word). Healthy? Absolutely. Pretty? Oh so pretty. Low calorie? Not in the least. It is the perfect example as to why we don't keep candy bowls or trailmix bowls or cookie dough or other sweets in our home (or especially not on the counter, in eye sight or arm's reach whatsoever). Whether I wanted it or not, every time I went by the darn thing I was coerced (and I do mean "coerced", audible voices even) to take some. I DO think I burned more calories from my numerous trips BACK off the couch to get some more. Only the dietitian starts to feel guilt over too much trailmix, sheesh. Anywho. Moral of the story: food, especially yummy, high calorie food, needs to be kept in cupboards and for some, better yet - at the store.
For you work-a-holics out there, "I keep some candy in my desk for low blood sugar or a pick-me-up in the late afternoon" Or "its on my desk for my clients." If you're getting drained by the end of the day - go get a real snack, not a mini candy bar you need to "sneak". Do your clients (and yourself) a favor, offer a sugar free mint or gum. Trail mix and candy is fine, in a controlled situation, not a grab and go one. I promise you, you're eating more than you think. ONE...oh who am I kidding...TWO handfuls of almonds a day - because you know you don't just do it once - can be about a pound in a little over a week if you're already getting your day's worth of calories from your meals. Do yourself a favor, put the bowl away and get it out of your desk.
By the way, pine cones, leaves and gourds are much lower-calorie fall decor :)
I decided recently to make my famous...and by famous I mean no one knows of this trailmix but me, but it sounds cool right? Anyway, every fall I make a trailmix with dark chocolate, dried pineapple pieces, dried cherries, almonds, walnuts etc etc. The colors just look so "fallee" (yup, my word). Healthy? Absolutely. Pretty? Oh so pretty. Low calorie? Not in the least. It is the perfect example as to why we don't keep candy bowls or trailmix bowls or cookie dough or other sweets in our home (or especially not on the counter, in eye sight or arm's reach whatsoever). Whether I wanted it or not, every time I went by the darn thing I was coerced (and I do mean "coerced", audible voices even) to take some. I DO think I burned more calories from my numerous trips BACK off the couch to get some more. Only the dietitian starts to feel guilt over too much trailmix, sheesh. Anywho. Moral of the story: food, especially yummy, high calorie food, needs to be kept in cupboards and for some, better yet - at the store.
For you work-a-holics out there, "I keep some candy in my desk for low blood sugar or a pick-me-up in the late afternoon" Or "its on my desk for my clients." If you're getting drained by the end of the day - go get a real snack, not a mini candy bar you need to "sneak". Do your clients (and yourself) a favor, offer a sugar free mint or gum. Trail mix and candy is fine, in a controlled situation, not a grab and go one. I promise you, you're eating more than you think. ONE...oh who am I kidding...TWO handfuls of almonds a day - because you know you don't just do it once - can be about a pound in a little over a week if you're already getting your day's worth of calories from your meals. Do yourself a favor, put the bowl away and get it out of your desk.
By the way, pine cones, leaves and gourds are much lower-calorie fall decor :)
Monday, October 4, 2010
Mayhem
So I've reached a blogging wall. I can only attribute it to one thing...mayhem! My house and schedule has been a disaster area. I don't exactly know when this obsession with organization came - definitely not in high school - you can ask my sister/roommate about that one...hmm on second thought - don't. But I've found that I can't think straight when things are out of place nowadays. My husband has become the tupperware nazi and I recently found myself desperately trying to organize my two year old. "No no sweetie, that's a train piece, it goes in the 'trains bin' not the 'legos'" - are you kidding me?! We recently moved and my life has gone on hold during the last 2 weeks of unpacking, cleaning, organizing, tupperware-ing (my word) and re-organizing. Workout time and dinner prep has been devoted to desperately trying to get my house orderly (I've learned unpacking with an infant and 2 year old takes A LOT longer with multiple diapering, feeding and cheerio breaks!).
Why do I share this utterly boring and neurotic part of my life? Because like organization, nutrition is a discipline. You'd be amazed at how discipline (or lack thereof) in one area of your life can seep into all others. When the house is out of control and your schedule is frantic you typically don't make wise choices regarding your nutrition and emotional "comfort eating" is at its peak. You may need to take some time to organize numerous areas of your life. My house is getting there, my schedule is a work in progress, and my nutrition is back on track. Its been a long 3 months of transition. But again, life happens. A couple months in a lifetime is but a blink - definitely not enough time to undo all that you've done toward better nutrition. If you find yourself in a tailspin - back up and evaluate. Try a schedule and/or organizing your home/workplace. Schedule time to sit down for meals. Plan your grocery list ahead of time. Throw the junk you've allowed to seep into your home out. Sit down with the family and talk over dinner rather than plop in front of the TV for a 10:00pm dinner (I've been there). Organization may not come naturally to you, but like nutrition, its a discipline you can work at. Take the power of your home, schedule, and food choices back. YOU determine what you put in your mouth, no one else. Plan ahead and most certainly throw stuff out! When you can't throw out - there's always tupperware. :)
Why do I share this utterly boring and neurotic part of my life? Because like organization, nutrition is a discipline. You'd be amazed at how discipline (or lack thereof) in one area of your life can seep into all others. When the house is out of control and your schedule is frantic you typically don't make wise choices regarding your nutrition and emotional "comfort eating" is at its peak. You may need to take some time to organize numerous areas of your life. My house is getting there, my schedule is a work in progress, and my nutrition is back on track. Its been a long 3 months of transition. But again, life happens. A couple months in a lifetime is but a blink - definitely not enough time to undo all that you've done toward better nutrition. If you find yourself in a tailspin - back up and evaluate. Try a schedule and/or organizing your home/workplace. Schedule time to sit down for meals. Plan your grocery list ahead of time. Throw the junk you've allowed to seep into your home out. Sit down with the family and talk over dinner rather than plop in front of the TV for a 10:00pm dinner (I've been there). Organization may not come naturally to you, but like nutrition, its a discipline you can work at. Take the power of your home, schedule, and food choices back. YOU determine what you put in your mouth, no one else. Plan ahead and most certainly throw stuff out! When you can't throw out - there's always tupperware. :)
Saturday, September 11, 2010
Fasting
Okay. Fasting.
"Intentional deprivation of something (almost always food) for the purpose of humbling yourself before God, repentance, spending more time with Him, seeking His will, and/or asking Him for something. It is meant to be uncomfortable and to emphasize our ultimate dependance on Him." -Rev. W. Jordan Richmond
Ummm, nope...most certainly didn't read "powerful weight loss and cleansing tool". Physically speaking, fasting is a deliberate abstinence from food. It doesn't magically clean out your system (that's why we poop - technical term), it doesn't rid your body of toxins (that's why God gave us a liver) and it's not a great weight loss tool (although you will lose weight if you don't eat). None of the listed "benefits" of fasting have been proven by medical peer-reviewed research.
Physically/technically speaking (feel free to skip ahead if you don't care much for this explanation):
The body gets its energy primarily from glucose and fat (in the blood) from the carbs and fats you eat. Both your brain and nervous systems use blood glucose for energy and proper functioning. Your body also stores energy in both the muscles and liver in the form of glycogen.
Within hours of starting a fast, when you run out of the glucose you've eaten, your body goes to its glycogen stores (these don't last very long). Your body then goes into an altered metabolic state = starts using protein and some fat (some... very little... okay I've lost most of you... SOME fat and PROTEIN did you miss the PROTEIN part or the SOME part, the protein you're desperately trying to increase with your exercise, the protein that will help BOOST your metabolism and help you look smokin' hot!!!) I digress, where was I... Oh... It uses PROTEIN and SOME fat to make more glucose for the brain and nervous system. Resulting in a considerable breakdown of lean muscle tissue and SOME fat tissue and the production of ketones. Ketosis, that state those of you that tried the Atkins diet strived for (and I do mean tried because none of you stuck with it - bacon-birthday-cake anyone?). This is NOT healthy and in fact over time the brain's consistent use of ketones for energy can be damaging. In the short-term, you may lose weight, but its mostly water loss, dehydration, muscle tissue wasting, hgm hgmmm - muscle tissue waisting, and you will be tired, fatigued and dizzy (downright unpleasant to be around and cranky in every sense of the word).
Your body craves proper nutrition. Ignoring hunger cues, or cutting out any essential food group completely in an effort to lose weight or "cleanse the system" is not a good idea. That aching growl you get when you're starving is not your body eating your love-handles, as much as you'd like to convince yourself of this phenomenon.
Back to the biblical:
There are 3 types of fasting referred to in the bible: ""Normal fast" or total abstinence of food (Luke 4:2), "Absolute fast" or no water and food in which it almost always lasted for only 3 days (Ezra 10:6, Esther 4:16), and the "Partial fast" in which diet was restricted (Daniel 10:3). The purpose of all fasting is to get to know God better--done privately (Matt 6:17-18)." --Rev. Samuel S. Rainer III
Let me repeat that last part - The purpose of all fasting is to get to know God better. An excellent thing. Highly recommended for this purpose. In fact, if you've never done it, DO IT, its powerful. But, not for the purpose of fitting into skinny jeans or "cleansing the system"... please.
Also, beware of the tendency to make biblical fasting a weight loss tool. You'll have to learn to lose weight and be healthy the "hard way" which also may be the slower way - there are no short cuts. Suck it up. Deal with it. Get to work.
"Intentional deprivation of something (almost always food) for the purpose of humbling yourself before God, repentance, spending more time with Him, seeking His will, and/or asking Him for something. It is meant to be uncomfortable and to emphasize our ultimate dependance on Him." -Rev. W. Jordan Richmond
Ummm, nope...most certainly didn't read "powerful weight loss and cleansing tool". Physically speaking, fasting is a deliberate abstinence from food. It doesn't magically clean out your system (that's why we poop - technical term), it doesn't rid your body of toxins (that's why God gave us a liver) and it's not a great weight loss tool (although you will lose weight if you don't eat). None of the listed "benefits" of fasting have been proven by medical peer-reviewed research.
Physically/technically speaking (feel free to skip ahead if you don't care much for this explanation):
The body gets its energy primarily from glucose and fat (in the blood) from the carbs and fats you eat. Both your brain and nervous systems use blood glucose for energy and proper functioning. Your body also stores energy in both the muscles and liver in the form of glycogen.
Within hours of starting a fast, when you run out of the glucose you've eaten, your body goes to its glycogen stores (these don't last very long). Your body then goes into an altered metabolic state = starts using protein and some fat (some... very little... okay I've lost most of you... SOME fat and PROTEIN did you miss the PROTEIN part or the SOME part, the protein you're desperately trying to increase with your exercise, the protein that will help BOOST your metabolism and help you look smokin' hot!!!) I digress, where was I... Oh... It uses PROTEIN and SOME fat to make more glucose for the brain and nervous system. Resulting in a considerable breakdown of lean muscle tissue and SOME fat tissue and the production of ketones. Ketosis, that state those of you that tried the Atkins diet strived for (and I do mean tried because none of you stuck with it - bacon-birthday-cake anyone?). This is NOT healthy and in fact over time the brain's consistent use of ketones for energy can be damaging. In the short-term, you may lose weight, but its mostly water loss, dehydration, muscle tissue wasting, hgm hgmmm - muscle tissue waisting, and you will be tired, fatigued and dizzy (downright unpleasant to be around and cranky in every sense of the word).
Your body craves proper nutrition. Ignoring hunger cues, or cutting out any essential food group completely in an effort to lose weight or "cleanse the system" is not a good idea. That aching growl you get when you're starving is not your body eating your love-handles, as much as you'd like to convince yourself of this phenomenon.
Back to the biblical:
There are 3 types of fasting referred to in the bible: ""Normal fast" or total abstinence of food (Luke 4:2), "Absolute fast" or no water and food in which it almost always lasted for only 3 days (Ezra 10:6, Esther 4:16), and the "Partial fast" in which diet was restricted (Daniel 10:3). The purpose of all fasting is to get to know God better--done privately (Matt 6:17-18)." --Rev. Samuel S. Rainer III
Let me repeat that last part - The purpose of all fasting is to get to know God better. An excellent thing. Highly recommended for this purpose. In fact, if you've never done it, DO IT, its powerful. But, not for the purpose of fitting into skinny jeans or "cleansing the system"... please.
Also, beware of the tendency to make biblical fasting a weight loss tool. You'll have to learn to lose weight and be healthy the "hard way" which also may be the slower way - there are no short cuts. Suck it up. Deal with it. Get to work.
Wednesday, September 1, 2010
Do.
So... futile things annoy me - and somehow they seem to comprise most of our lives. Laundry gets washed, folded, into the drawers (baaahahaha yeah okay, still working on this one) only to be taken out, dirtied and back in the pile - and the pile keeps growing. I don't know about you - but if I got paid hourly for the time I spent doing laundry, folding, putting away (or not, whatev'), collecting from every floor in the house - wow - I'd be a wealthy woman. Making the bed, thats another one, its made all of what? 15 hours a day when NO ONE but ME is here. Please. Futile. How about meetings you sit in FOREVER daydreaming of all the OTHER things you need to be doing. Few things bother me more than meetings that take place with no actions following. We are a nation of talk. Talk talk talk talk. We dream big, but boy we talk a whole lot. When do we do? Even baby steps. What's that saying? Rome was not built in a day. But they HAD to start SOMEWHERE. Somebody in that planning meeting said, HEY, I'll bring a chisel next time and we'll get to work! I digress...
I have no problem firing clients in my nutrition coaching. No money is worth that headache. You will NOT see results if you actually Don't Do anything - shocker. I wish we were somehow healthier simply by reading about nutrition or intending to eat better. I meet with clients to discuss bight-sized things you can do immediately for better nutrition or weight loss and you either choose to do them or not. Its that easy. I'm not here to listen to you moan and groan about how you CAN'T lose weight or eat healthier. What special occasion came up to keep you from eating better for the next 3 months. How your college injury has somehow caused you to gain 500 pounds because you can't work out. News flash, you can be in awesome shape and lose weight simply by adjusting your calories. LIFE happens. I am happy to lend my expertise, in fact, I love it. I want to help anyone who is willing to be helped. But I can't put in the work for you. I can't put your fork down. I can't take the doughnut out of your hand every morning. I can't keep the food journal for you. I can't make all of your nutrition decisions for your family. I'm here to equip you with the knowledge to do so on your own and for your family.
Learn about nutrition. Look at labels. Try new things. Experiment with what works for you and your lifestyle to help you maintain a healthy weight and be in the best shape possible. But DO! Stop talking. Cause I don't want to hear it, and I doubt anyone else does either. Dream big. There is no reason you can't be in the best shape of your life RIGHT NOW. Shut up. Do.
Tomorrow's a new day. Decide to DO.
I have no problem firing clients in my nutrition coaching. No money is worth that headache. You will NOT see results if you actually Don't Do anything - shocker. I wish we were somehow healthier simply by reading about nutrition or intending to eat better. I meet with clients to discuss bight-sized things you can do immediately for better nutrition or weight loss and you either choose to do them or not. Its that easy. I'm not here to listen to you moan and groan about how you CAN'T lose weight or eat healthier. What special occasion came up to keep you from eating better for the next 3 months. How your college injury has somehow caused you to gain 500 pounds because you can't work out. News flash, you can be in awesome shape and lose weight simply by adjusting your calories. LIFE happens. I am happy to lend my expertise, in fact, I love it. I want to help anyone who is willing to be helped. But I can't put in the work for you. I can't put your fork down. I can't take the doughnut out of your hand every morning. I can't keep the food journal for you. I can't make all of your nutrition decisions for your family. I'm here to equip you with the knowledge to do so on your own and for your family.
Learn about nutrition. Look at labels. Try new things. Experiment with what works for you and your lifestyle to help you maintain a healthy weight and be in the best shape possible. But DO! Stop talking. Cause I don't want to hear it, and I doubt anyone else does either. Dream big. There is no reason you can't be in the best shape of your life RIGHT NOW. Shut up. Do.
Tomorrow's a new day. Decide to DO.
Sunday, August 29, 2010
YOUR cookie diet
The Cookie diet, LA juice diet, Slimfast, Nutrisystem - the list goes on. Its simple math, yet someone's convinced you that their cookie is magic. There is nothing in the cookie or bar or shake that somehow makes you lose weight. Someone has found an appealing way to control your calories and make a TON of money in the process. You'll lose weight eating 1200 calories worth of ANYTHING consistently. Some things are better choices than others, but calorie control is the only requirement.
Do you need a jump start? Perhaps a re-group? The concept of a food journal is overwhelming you so as a result you've let the "eating healthy thing" go by the wayside. Now you're back to being mad at yourself - STOP IT! Nothing I haven't heard (or experienced). My husband and I need little re-groups occasionally. Not just re-groups, but NO-BRAINERS. August has been a crazy month of birthdays, traveling and state-fairs. And next month I'm sure it will be something else (hint hint - it ALWAYS is and I can guarantee there's a holiday that involves eating just around the corner). You need a "no think" menu, a no-brainer. You need a "cookie diet" for the in-between times or to simply get you started in the right direction, especially if weight loss is your goal right now. Is there something you could eat every day? Surely there is SOMETHING. The sky's the limit. Would I like this "menu" or "cookie diet" of sorts to contain whole grains, good fats, no processed foods, low sugar, high quality and lean proteins? Sure, but I also live in reality, and I'm a firm believer in baby steps. Remember calorie control, simplicity and consistency is the goal.
Here's my husband's "cookie diet":
1) Breakfast - Kashi peanut peanut granola bar, apple, coffee with Amaretto creamer and splenda
2) Lunch - Loaded natural peanut butter and black currant jelly on whole wheat with 1 snack bag of Fritos and berries (or other fruit) Coke Zero
3) Snack - Starbucks double shot with 2% milk, classic syrup and splenda
4) Dinner - Amy's Bowl (these are calorie controlled, whole grain, lowER sodium pre-packaged meals - my personal preference and we both like them) or 450-500 calorie meal of my making (which would involve cooking - not always an option in our household - don't know about yours ;) ) Coke Zero
5) Desert - 3 oreos (or 6 if he felt he got in a good workout this day) 8oz skim milk
He works out 3-4 days a week entailing 45 min cardio or weight training (He's into P90X - whatev')
So that's approximately 1500 calories. For a 5'7" average built man this is weight loss range. He lost 20 pounds in 3 months eating this most days of the week. Is this for everyone? NO. Him? YES. When life gets a little carried away and your eating starts to veer down that slippery slope or you just need a jump start in this eating healthier thang, take a couple of weeks (or so), dumb it down and re-group. If you're at a healthy weight, tweak your current diet with healthier options and keep tweaking. We are all a work in progress. Remember, Its YOUR "cookie diet". Make it doable for YOU (and your family). Just another tool in your toolbox.
Its a life thing, not a fad. So, what's your "cookie diet"?
Do you need a jump start? Perhaps a re-group? The concept of a food journal is overwhelming you so as a result you've let the "eating healthy thing" go by the wayside. Now you're back to being mad at yourself - STOP IT! Nothing I haven't heard (or experienced). My husband and I need little re-groups occasionally. Not just re-groups, but NO-BRAINERS. August has been a crazy month of birthdays, traveling and state-fairs. And next month I'm sure it will be something else (hint hint - it ALWAYS is and I can guarantee there's a holiday that involves eating just around the corner). You need a "no think" menu, a no-brainer. You need a "cookie diet" for the in-between times or to simply get you started in the right direction, especially if weight loss is your goal right now. Is there something you could eat every day? Surely there is SOMETHING. The sky's the limit. Would I like this "menu" or "cookie diet" of sorts to contain whole grains, good fats, no processed foods, low sugar, high quality and lean proteins? Sure, but I also live in reality, and I'm a firm believer in baby steps. Remember calorie control, simplicity and consistency is the goal.
Here's my husband's "cookie diet":
1) Breakfast - Kashi peanut peanut granola bar, apple, coffee with Amaretto creamer and splenda
2) Lunch - Loaded natural peanut butter and black currant jelly on whole wheat with 1 snack bag of Fritos and berries (or other fruit) Coke Zero
3) Snack - Starbucks double shot with 2% milk, classic syrup and splenda
4) Dinner - Amy's Bowl (these are calorie controlled, whole grain, lowER sodium pre-packaged meals - my personal preference and we both like them) or 450-500 calorie meal of my making (which would involve cooking - not always an option in our household - don't know about yours ;) ) Coke Zero
5) Desert - 3 oreos (or 6 if he felt he got in a good workout this day) 8oz skim milk
He works out 3-4 days a week entailing 45 min cardio or weight training (He's into P90X - whatev')
So that's approximately 1500 calories. For a 5'7" average built man this is weight loss range. He lost 20 pounds in 3 months eating this most days of the week. Is this for everyone? NO. Him? YES. When life gets a little carried away and your eating starts to veer down that slippery slope or you just need a jump start in this eating healthier thang, take a couple of weeks (or so), dumb it down and re-group. If you're at a healthy weight, tweak your current diet with healthier options and keep tweaking. We are all a work in progress. Remember, Its YOUR "cookie diet". Make it doable for YOU (and your family). Just another tool in your toolbox.
Its a life thing, not a fad. So, what's your "cookie diet"?
Monday, August 23, 2010
A Dietitian's rant.
No joke, a nurse I used to work with - overweight smoker - called me out in a crowded hospital office for drinking a diet coke. Saying "You should know better, that aspartame will give you a tumor." Yes, well, I pray my hypothetical and supposed tumor doesn't take me before your eminent lung cancer and complications from obesity do. Being overweight and smoking are two things that have never been proven beneficial to your health in moderation. I hear this kind of craziness all the time. I get into more uncomfortable situations with friends and family alike over artificial sweeteners, unpasteurized milk, to organic or not to organic, hormones, soy milk, wild vs. farm raised, honey vs. sugar vs. brown sugar vs. stevia blah blah blah. Nutrition is HUGE - I could go on and on. You don't really want to know the facts I may have to offer - you want to prove a point and validate a life-choice you've made typically based on unfounded information or opinion. If all there was to nutrition was "googling" your questions and swallowing the first reasonable answer that's spewed at you, then I'd be out of a job. Yes, nutrition is always changing based on new research. But first thing's first. If you're weight and calorie consumption is not under control, I don't care how granola, whole grain, natural, fortified or organic you may be - there is no "healthy obesity" no matter how you slice it.
Don't try to take on the nutrition world all at once - one bite at a time - truly. Get those calories under control and learn to deal with life stressors in ways that don't involve cramming food in your face. THEN from there you can make minor adjustments little by little. After you have a handle on your calories, you can tweak your food choices for more nutritional "bang for your buck". I choose not to get calories from my drinks in a continued effort to keep my calories in check. My hatred for bland beverages (i.e. water) coupled with my love for sweets leaves me consuming diet beverages and constantly looking for ways to reduce sugar and calories in baked goods on an everyday basis. This is simply one of my methods. Artificial sweeteners aren't for everyone and not all artificial sweeteners are for me, and thats okay. What works for you?
Don't try to take on the nutrition world all at once - one bite at a time - truly. Get those calories under control and learn to deal with life stressors in ways that don't involve cramming food in your face. THEN from there you can make minor adjustments little by little. After you have a handle on your calories, you can tweak your food choices for more nutritional "bang for your buck". I choose not to get calories from my drinks in a continued effort to keep my calories in check. My hatred for bland beverages (i.e. water) coupled with my love for sweets leaves me consuming diet beverages and constantly looking for ways to reduce sugar and calories in baked goods on an everyday basis. This is simply one of my methods. Artificial sweeteners aren't for everyone and not all artificial sweeteners are for me, and thats okay. What works for you?
Tuesday, August 17, 2010
Am I an Emotional Eater?
Aaaaaaabsolutely. I've met very few who would deny being such - and they're probably lying. Being human and having emotions go hand in hand. Its nothing to be ashamed of. It IS however something you have to recognize and deal with. Most people "fall off the eating healthy wagon" when stressful times come up. We eat "comfort foods" whatever those may be to you (typically loaded with grease, sugar, preservatives and long ingredient lists we can't pronounce half of) and we eat way too much of them. I hate to be the bearer of bad news, but stressful times will always come up. For some of us, daily. If they de-rail you every time, then you HAVE to find another way to deal with it. You just have to. Eating until it "goes away" is just not going to work anymore. (ask yourself, has it ever worked?)
I've had a rough day today. In fact its been a rough and stressful couple of months. I birthed a child, I have a 2 year old, we moved out of state, my husband started a new job, I have a 2 year old, I quit most of my job(s) and am re-directing my career due to the move, I have a 2 year old, we are trying to purchase a home and are currently living out of boxes and off of dixie and oh yeah... I have a 2 year old. To name a few. Its only by the grace of God I'm not the size of a house. Its in these times more than any other to be consistent. Turning stressful times into an eating frenzy will only make it worse - always. Now not only do you have the stress - but you have the guilt of eating enough to feed a third-world country. Take these times to maintain control in the area of nutrition - if you never journal - journal during these times. Go to bed early, you will be glad you got the extra sleep. Bingeing on rice cakes is not gonna cut it either. If you can't find a way to deal with the stress, at least pick something you enjoy - good grief - make it good. For me, I choose different things to help, but most of the time I've learned what works best is simply turning off the TV and going to bed. I do admit, I'm not 100% successful. But every difficult day that doesn't end in a binge, puts you that much closer to your goal. And if you can learn ways to deal with these stressful times in your life without eating (again, MOST of the time), your that much closer to making this a LIFE change that will stick.
Its NOT a diet. Tomorrow's a new day with a fresh set of calories. Make them count!
I've had a rough day today. In fact its been a rough and stressful couple of months. I birthed a child, I have a 2 year old, we moved out of state, my husband started a new job, I have a 2 year old, I quit most of my job(s) and am re-directing my career due to the move, I have a 2 year old, we are trying to purchase a home and are currently living out of boxes and off of dixie and oh yeah... I have a 2 year old. To name a few. Its only by the grace of God I'm not the size of a house. Its in these times more than any other to be consistent. Turning stressful times into an eating frenzy will only make it worse - always. Now not only do you have the stress - but you have the guilt of eating enough to feed a third-world country. Take these times to maintain control in the area of nutrition - if you never journal - journal during these times. Go to bed early, you will be glad you got the extra sleep. Bingeing on rice cakes is not gonna cut it either. If you can't find a way to deal with the stress, at least pick something you enjoy - good grief - make it good. For me, I choose different things to help, but most of the time I've learned what works best is simply turning off the TV and going to bed. I do admit, I'm not 100% successful. But every difficult day that doesn't end in a binge, puts you that much closer to your goal. And if you can learn ways to deal with these stressful times in your life without eating (again, MOST of the time), your that much closer to making this a LIFE change that will stick.
Its NOT a diet. Tomorrow's a new day with a fresh set of calories. Make them count!
Tuesday, August 10, 2010
Such is life.
So my son's 2 year old birthday party was this past weekend and my 4 month old's dedication was this past Sunday. We had a celebration kind of weekend. Oh, and by "weekend" I mean Thursday thru today ;) I have no idea how many calories I had - and frankly I don't care. I made a cake for my little guy with white flour, processed sugar, real butter and yup...I used vegetable oil...aaaaaahhhhhhh! Grab the panels, my husband is down! Sometimes things just have to be made "how mamma made 'em". Life happens and lets face it, special occasions revolve around food. Its our culture, its what we do...a little too well. My son's birthday comes around once a year. My little guy is dedicated once in a lifetime. Family is not always here. Its a special time. There are times in our lives where things are more important than making sure we got in enough of a workout, kept our calories in the "maintaining" or "losing" range, or incorporating whole grains, lower sugar, better fats, and on and on. I can pretty much guarantee you that at some point in the past "weekend"'s celebrations I had a "gaining day" (perhaps a few). I wouldn't know, and yup, you guessed it, I simply don't care either. Few things in my life warrant such behavior. Birthdays, Christmas, Thanksgiving and Anniversaries top the list in our home. Now. Some things have to be remembered during said "special occasions":
1. It's not a binge. Common mistake. Bingeing brings on unhealthy feelings and excessive eating with thoughts that "my diet starts back tomorrow" cut it out. Have you ever realized your diet always "starts tomorrow" - how's that workin' for ya? We're not dieting. Enough of that type of thinking! This time should be simply a lack of writing down or caring so much - particularly about getting your greens, whole grains, specific calorie range or sufficient exercise. You're just living, celebrating, eating what you eat at birthdays and such without feeling bad about it.
2. Set a start date and an end date. "Lack of caring" can set people into a tail-spin making it difficult to get back on track after the event is over. Set a start and end date and stick with it. The shorter the better.
3. It will happen again. You will have more times like these. In fact, set a date right now for the next one. Do not use this time to single handedly finish off the cookie dough because you don't know when you will have such liberty again. If you want a cookie TOMORROW, you can have it. Make room for it in your day! If you feel the need to squish as much fun foods as possible into these special occasion days, you need to re-evaluate your every day eating. Make more room for fun foods in your week - in a controlled calorie setting to curb this feeling of deprivation and bingeing (see #1)
4. Special occasions can't happen with regularity. The concept of a "cheat day" just doesn't work. You cheat Thursday because its almost the weekend, Friday because its the end of the week, Saturday is always a cheat day (I guess because most of us are off of work), Sunday is a free-for-all (did I mention I was Baptist)? Hopefully by monday we're "back on track". That gives us 3 days of healthy eating... not gonna cut it. We should almost always "be on track." If birthdays occur bi-weekly - then every birthday cannot be a "special occasion" with your eating. You'll have to find ways to maintain your calories during those times.
5. They may or may not include regular exercise. Especially if getting in a substantial workout takes me away from the celebration or family, I don't. But, I'll leave this one up to you.
6. The number on the scale may go up. I highly doubt this is legitimate fat gain over a long weekend. But I don't know how much you can pile away either (see #1). Typically the types of foods enjoyed during this time incur water weight (highly processed, perhaps higher salt and sugar). You would have to eat an additional 3500 calories in excess over this time period to gain 1 pound during this time - possible, yes (see #1). Plausible, I think no. If you find the number has gone up - no worries. The water will go away when healthier eating is resumed, exercise is incorporated back in your routine, and/or you work in a couple of losing days (or weeks) in to shave it back off.
Remember, this is a healthy life, NOT A DIET!!!!!!!!!!!!!! It was a good weekend. ;)
1. It's not a binge. Common mistake. Bingeing brings on unhealthy feelings and excessive eating with thoughts that "my diet starts back tomorrow" cut it out. Have you ever realized your diet always "starts tomorrow" - how's that workin' for ya? We're not dieting. Enough of that type of thinking! This time should be simply a lack of writing down or caring so much - particularly about getting your greens, whole grains, specific calorie range or sufficient exercise. You're just living, celebrating, eating what you eat at birthdays and such without feeling bad about it.
2. Set a start date and an end date. "Lack of caring" can set people into a tail-spin making it difficult to get back on track after the event is over. Set a start and end date and stick with it. The shorter the better.
3. It will happen again. You will have more times like these. In fact, set a date right now for the next one. Do not use this time to single handedly finish off the cookie dough because you don't know when you will have such liberty again. If you want a cookie TOMORROW, you can have it. Make room for it in your day! If you feel the need to squish as much fun foods as possible into these special occasion days, you need to re-evaluate your every day eating. Make more room for fun foods in your week - in a controlled calorie setting to curb this feeling of deprivation and bingeing (see #1)
4. Special occasions can't happen with regularity. The concept of a "cheat day" just doesn't work. You cheat Thursday because its almost the weekend, Friday because its the end of the week, Saturday is always a cheat day (I guess because most of us are off of work), Sunday is a free-for-all (did I mention I was Baptist)? Hopefully by monday we're "back on track". That gives us 3 days of healthy eating... not gonna cut it. We should almost always "be on track." If birthdays occur bi-weekly - then every birthday cannot be a "special occasion" with your eating. You'll have to find ways to maintain your calories during those times.
5. They may or may not include regular exercise. Especially if getting in a substantial workout takes me away from the celebration or family, I don't. But, I'll leave this one up to you.
6. The number on the scale may go up. I highly doubt this is legitimate fat gain over a long weekend. But I don't know how much you can pile away either (see #1). Typically the types of foods enjoyed during this time incur water weight (highly processed, perhaps higher salt and sugar). You would have to eat an additional 3500 calories in excess over this time period to gain 1 pound during this time - possible, yes (see #1). Plausible, I think no. If you find the number has gone up - no worries. The water will go away when healthier eating is resumed, exercise is incorporated back in your routine, and/or you work in a couple of losing days (or weeks) in to shave it back off.
Remember, this is a healthy life, NOT A DIET!!!!!!!!!!!!!! It was a good weekend. ;)
Thursday, August 5, 2010
Elliptical
The elliptical...just happens to be one of our best purchases after having Kal (my 2 yr old). I learned early on that getting to a gym was just not going to happen like it used to - childcare alone was just impossible. I tried a company in Sarasota where Kal could go to workouts with me in his stroller 3 mornings a week. Right about the time I was tired of enduring the embarrassment of a screaming child at every workout, Kal almost made up for said embarrassment by sleeping in most mornings until 9 a.m. I could only work out on days that I wasn't working, so on my mornings off, of course I woke him up to go work out...baaahhahahahah. Are you kidding me? I am a BIG fan of sleep, and I am definitely NOT a morning person. So alas. The elliptical and p90x was purchased and gym memberships were dropped. We have gotten so much use out of both and are now saving money without a gym membership.
Do what it takes to get some physical activity in your day and make it fit your lifestyle, because like changing your eating habits, if it takes too much effort you won't stick with it. Exercise puts you in a "healthy mindset," people generally make nutritious choices when they exercised that day. If you can't work out, don't stress, do what you can to stay as active as possible and remember - weight loss goals CAN be achieved by simply modifying your calories even if you never lift a barbell or jog on an elliptical.
(So far all maintaining days this week, and I'm okay with that).
Do what it takes to get some physical activity in your day and make it fit your lifestyle, because like changing your eating habits, if it takes too much effort you won't stick with it. Exercise puts you in a "healthy mindset," people generally make nutritious choices when they exercised that day. If you can't work out, don't stress, do what you can to stay as active as possible and remember - weight loss goals CAN be achieved by simply modifying your calories even if you never lift a barbell or jog on an elliptical.
(So far all maintaining days this week, and I'm okay with that).
Monday, August 2, 2010
Today was a maintaining day...
Today was a maintaining day...
In our home we have maintaining, losing and gaining days. Most days are maintaining days unless our weight creeps up - then we go into losing range for a little while and when we feel comfortable in our skin - we go back to maintaining days. Gaining days...well...they're fun, what can I say? But they can quickly spiral out of control - beware.
Everyone's calories are different based on many variables. I am 5'3" and nursing an infant so I try to keep my calories between 1500 and 1800 on maintaining days depending on the intensity of my workout.
For what its worth, I had...
1/2 cup dry oatmeal made with water
1/4 cup walnuts and dried cherries mixed in
2 tsp brown sugar
coffee with 3 tbsp organic creamer and 3 tbsp sugar free hazelnut syrup with 2 splenda
430
10 pretzel crisps
Peanut butter and jelly sandwich on whole wheat (1 tbsp smuckers natural peanut butter and black currant jelly)
splenda sweet tea
400
2 and 1/2 pieces of regular crust cheese pizza
powerade zero
~800
Grand total - appx 1630
(managed to squeeze in 40 minutes on the elliptical and a 15 minute intense ab workout)
and YES I write down what I eat MOST days. When we guess our calories, we always guess too little - always. When you do write down your calories - be sure its everything you put in your mouth - everything. How many times have you been at the checkout counter of the grocery store and thought, wow, that's more than I thought? You have to pay for EVERYTHING you put in your cart. It ALL adds up, all of it. So track it, write it down! Where are your calories coming from?
One area for improvement - I needed veggies today - this has been difficult with nursing because it leads to a very gassy baby. I'm continuing to take pre-natal vitamins, which helps. But, my family needs vegetables and my 2 year old needs to see his mommy and daddy eating vegetables.
I also didn't leave room for my dark chocolate of which I try to get into every day somewhere.
Tomorrow's a new day with a fresh set of calories, energy and patience. Don't you wish our bank accounts refreshed every day?!
In our home we have maintaining, losing and gaining days. Most days are maintaining days unless our weight creeps up - then we go into losing range for a little while and when we feel comfortable in our skin - we go back to maintaining days. Gaining days...well...they're fun, what can I say? But they can quickly spiral out of control - beware.
Everyone's calories are different based on many variables. I am 5'3" and nursing an infant so I try to keep my calories between 1500 and 1800 on maintaining days depending on the intensity of my workout.
For what its worth, I had...
1/2 cup dry oatmeal made with water
1/4 cup walnuts and dried cherries mixed in
2 tsp brown sugar
coffee with 3 tbsp organic creamer and 3 tbsp sugar free hazelnut syrup with 2 splenda
430
10 pretzel crisps
Peanut butter and jelly sandwich on whole wheat (1 tbsp smuckers natural peanut butter and black currant jelly)
splenda sweet tea
400
2 and 1/2 pieces of regular crust cheese pizza
powerade zero
~800
Grand total - appx 1630
(managed to squeeze in 40 minutes on the elliptical and a 15 minute intense ab workout)
and YES I write down what I eat MOST days. When we guess our calories, we always guess too little - always. When you do write down your calories - be sure its everything you put in your mouth - everything. How many times have you been at the checkout counter of the grocery store and thought, wow, that's more than I thought? You have to pay for EVERYTHING you put in your cart. It ALL adds up, all of it. So track it, write it down! Where are your calories coming from?
One area for improvement - I needed veggies today - this has been difficult with nursing because it leads to a very gassy baby. I'm continuing to take pre-natal vitamins, which helps. But, my family needs vegetables and my 2 year old needs to see his mommy and daddy eating vegetables.
I also didn't leave room for my dark chocolate of which I try to get into every day somewhere.
Tomorrow's a new day with a fresh set of calories, energy and patience. Don't you wish our bank accounts refreshed every day?!
Sunday, August 1, 2010
Musings of a REAL dietitian.
I'm a dietitian. If you want my accomplishments and resume regurgitated, you won't get it here. You also won't get perfect grammar or well thought prose. What you will get is transparency.
Why have I chosen to be transparent? Because although I'm a dietitian I am human. I love rich, decadent sweets, pizza and french fries (only amazing french fries). At the risk of bursting your bubble, maintaining a healthy weight is not a result of "good genes" entirely. An excess of calories in my diet coupled with a lack of physical activity will result in weight gain like everyone else - there is nothing miraculous about my body that keeps it healthy. Few things bug me more than when someone assumes that because I'm thin, I don't work at it. I DO. In fact I work very hard and face the same temptations as you. I have a sweet tooth. I have a hard time finding time and energy to work out. I have young children and a husband who love yummy not-so-healthy food. I'm Baptist - need I say more?! Everything we do is centered around food. Food is GOOD! It was meant (like all other gifts from God) to be enjoyed in moderation. What a dirty word: MODERATION. I can't eat perfectly 24/7 nor would I want to. You do what you can. Some call it 90/10 rule - well - I like to say I eat healthily most of the time and work out most days of the week. Like any other discipline, nutrition must be worked at, practiced, studied and tweaked to fit our lifestyle. I am a work in progress and gladly accept the challenge daily to make today a little healthier than the day before.
Instead of giving a how-to guide to weight loss and wellness like many have done before me, and many will do after me. I've decided to simply give you a glimpse into my life. All I ask is that you remember one simple thing... I may be a dietitian, but I'm human too. Imperfect by nature. A work in progress in EVERY area of my life.
Why have I chosen to be transparent? Because although I'm a dietitian I am human. I love rich, decadent sweets, pizza and french fries (only amazing french fries). At the risk of bursting your bubble, maintaining a healthy weight is not a result of "good genes" entirely. An excess of calories in my diet coupled with a lack of physical activity will result in weight gain like everyone else - there is nothing miraculous about my body that keeps it healthy. Few things bug me more than when someone assumes that because I'm thin, I don't work at it. I DO. In fact I work very hard and face the same temptations as you. I have a sweet tooth. I have a hard time finding time and energy to work out. I have young children and a husband who love yummy not-so-healthy food. I'm Baptist - need I say more?! Everything we do is centered around food. Food is GOOD! It was meant (like all other gifts from God) to be enjoyed in moderation. What a dirty word: MODERATION. I can't eat perfectly 24/7 nor would I want to. You do what you can. Some call it 90/10 rule - well - I like to say I eat healthily most of the time and work out most days of the week. Like any other discipline, nutrition must be worked at, practiced, studied and tweaked to fit our lifestyle. I am a work in progress and gladly accept the challenge daily to make today a little healthier than the day before.
Instead of giving a how-to guide to weight loss and wellness like many have done before me, and many will do after me. I've decided to simply give you a glimpse into my life. All I ask is that you remember one simple thing... I may be a dietitian, but I'm human too. Imperfect by nature. A work in progress in EVERY area of my life.
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