Real Living Nutrition's Blog

Baby Boomer Diet

2012-02-15T14:56:00.000-08:00

Well, after the media frenzy that arose after Paula Deen announced she has diabetes, it may be a good time for baby boomers to listen up. It’s time to face the facts: being overweight coupled with poor eating habits and a sedentary lifestyle, often leads to type 2 diabetes.

Some of you early boomers who are in your sixties are long past denial, but younger Boomers may still be thinking. “I’m not getting old! I can still eat whatever I want. It won’t matter.”

It does matter. Folks approaching age fifty should definitely take a new look at their diets.

Middle age is a time for nutrients, not “empty calories’. That's where it gets tricky. When you were young, you needed more calories so your body could develop. Those “extras” like a few gummy bears, a donut, a candy bar, or that extra slice of butter bread with dinner, didn't matter when you were 17. But as a fifty year old, you really aren’t burning enough calories to keep excess weight off if you continue those dietary habits. And, those high calorie foods generally are low on nutrients, something you still need lots of.

The Mini Diet Makeover is a perfect tool to help you figure out what you're doing right and where you need some improvement. Small changes in your diet and activities can lead to improvements in your overall health; not to mention how you look and feel. So quit waiting, and start changing.

About the Author:
Rosanne Rust is a Registered Dietitian and co-author of The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies and The Restaurant Calorie Counter for Dummies. Learn more about Rosanne and how you can work with her on your own nutrition goals!

Can Chewing Food Effect your Weight?

2012-01-23T19:33:00.000-08:00

Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.

Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat.

How long do you chew your food?

Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.

How does chewing impact your weight?

A study out of China, published in the September 2011 issue of the American Journal of Clinical Nutrition, compared the effects of chewing on calorie consumption and hormone production.

The small study observed the chewing habits of 16 normal weight young men and 14 obese young men.

The obese group was found to have a lower average number of chews per bite of food versus the normal weight group. Participants in each group had bite sizes of a comparable size, but the obese group chewed each bite an average of 15 chews per bite, while the normal weight group had an average of 40 chews per bite.

Researchers found that the participants who had a higher number of chews per bite tended to consume a lower amount of food overall. The normal weight group with an average of 40 chews per bite consumed 12% less food than the group averaging 15 chews per bite.

The number of chews per bite was also impacted hormones connected to appetite. The three hormones evaluated in this study include postprandial ghrelin (a hormone that stimulates appetite), postprandial glucagon-like peptide 1 (signals satiety), and cholecystokinin (a hormone that reduces appetite). More chews per bite resulted in reduced ghrelin concentration, increased glucagon-like peptide 1 levels, and increased cholescystokinin concentrations.

These findings indicate that the more you chew your food the more satisfied you’ll be and the more your appetite will be reduced.

Chewing Guidelines

This goes along with the common guidelines to chew your food thoroughly, eat slowly, and expect is to take ~20 minutes for your stomach to tell your head it’s full. By following these guidelines you’ll likely consume fewer calories and maintain a lower weight.

About the Author:
Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about Lisa Nelson today!

New Year- New You!

2011-12-31T11:12:00.000-08:00

There are clear differences in how lifestyles affect health and disease over the centuries. In 1900 the three leading causes of death were tuberculosis (11.3%), pneumonia (10.2%) and diarrhea diseases (8.1%). Before the use of antibiotics and at a time when issues with sanitation presented a public health problem, leading causes of death were from infectious disease. One hundred years later in the year 2000, heart disease leads with most deaths (31.4%), followed by cancer (23.3%) and stroke (6.9%). Clearly, our lifestyle is the root of many of the metabolic disorders that result in our demise.

Weight control is certainly one of the most important thing we can work on as a nation. Not only is it important for adults to maintain healthy weights, but it is critical to set healthy examples for children or we surely may experience a generation of children who will not outlive their parents.

According to data published by the American Dietetic Association, many consumers have no idea what their own nutritional, weight or diet status is. Parents do not perceive their children’s nutritional status properly either, not recognizing the long-term health problems with overweight kids. In many cases, parents are disengaged from their kids eating habits and believe they will outgrow their weight; and they don’t know how to help.

Here's a place to start for the New Year: Start setting a good role model for all of the children around you. Here are some easy steps:

1. Don’t skip breakfast. Have a high fiber, low sugar bowl of cereal with 1% or non-fat milk every morning. Alternate days with a toasted oat bran English muffin or other low fat whole grain. Include a glass of low fat milk or real orange juice.

2. Get help. If you can’t do it on your own (and many can’t), find the help and support you need. Ask your doctor to refer you to a registered dietitian or health educator; find out what your insurance or employer covers and take advantage of all services; sign up for the Real Living Balance Program; look at any out of pocket costs as a true investment in your future (the cost of a visit with a registered dietitian is equivalent to a visit to the beauty shop or nail salon).

3. Add daily activity instead of finding ways to avoid it. Park your car and walk around town. Use the steps more at home instead of trying to conserve trips. Use your lunch hour for a 10-15 minute walk, or as the days begin to get longer, take a walk after dinner.

4. Involve your children in your activity. Start a “Saturday Morning Hike” event and allow each family member to choose a location, park, or trail.

5. Buy less processed food. The convenience of frozen, boxed, dehydrated, and microwavable foods has had its advantages, but is taking its toll on our eating habits. Purchase less. Sure a frozen bag of plain (no sauces) vegetables is great to have in the freezer, but the multitude of other high fat, high sodium frozen items is not so good. Think fresher for 2011: Browse farmer's markets to purchase local produce, find simple recipes to make cooking dinner easier, yet still healthier (like those found in Hypertension Cookbook For Dummies or Mediterranean Diet Cookbook For Dummies).

Decide now to take control of your own health. You'll feel better, have more energy, and look better. Happy New Year.

About the Author:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to Rosanne's webpage!

How to Make Heart Healthy Choices When On the Road This Holiday

2011-11-29T11:29:00.000-08:00

Another holiday is just around the corner and while this is a wonderful time to celebrate with family and friends it can interfere with a heart healthy diet. Not only are you faced with a rich holiday meal, but you may also log many hours of travel.

Here are a few tips for how to make healthy choices when on the road.

1. Restaurants – Fast Food

I know when you’re traveling you want to get to your destination and time spent for a sit down restaurant meal does not necessarily fit in the plan. That means fast food is a likely stop. However, there are quick options that still provide nutritious fare. Select places like Subway or Quiznos and order sandwiches made on whole grain bread with lean meat and plenty of veggies. Salads are an option at many fast food restaurants, but choose wisely. Avoid salads covered with tortilla chips, fried/breaded meat, and slathered in dressing. If a drive through sandwich is your option, go with a grilled chicken sandwich versus fried.

2. Convenience Stores

I do not recommend relying on convenience stores for your meals; however, if you need a quick snack you may be able to find a piece of fresh fruit, a bag of nuts, or a high fiber granola bar to satisfy your hunger. Steer clear of the candy aisle, fountain drinks, and potato chips.

3. Travel Snacks

A small cooler of healthy snacks can save your wallet and keep you on track with heart health choices on the road. Great snack choices include fresh cut fruits/vegetables, string cheese, whole grain crackers, mixed nuts, and mini sandwiches made with whole grain bread peanut butter or lean meat. Don’t forget to include a couple ice packs and plenty of water in your cooler.

4. Continental Breakfasts

Select a whole grain cereal with low fat milk and a piece of fresh fruit. You could also opt for a yogurt and/or hard boiled egg which provide a good source of protein. When choosing breakfast, avoid sugary muffins and pre-sweetened cereals.

Eating right on the road isn’t always easy, but if you plan ahead it is doable. It is also well worth it. There are consequences to sudden spikes of fat, sodium, and sugar in your diet. For example, a king size candy bar will cause your blood sugar to spike and then plummet. This leaves you feeling a lack of energy and the need for a nap . . . or craving another high sugar snack as a pick me up. Choose wisely!

About the Author:
Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about Lisa today!

10 Easy Ways to Improve Your Families Nutritional Intake

2011-11-08T11:34:00.000-08:00

1. Use fruit purees instead of butter or oil in baked goods. Applesauce works great and is substituted 1:1.

2. Add ground flax seeds or wheat germ to pancake mix. Also try adding applesauce or pumpkin puree to pancake mix.

3. Add pureed veggies to sauces, such as spaghetti sauce or chili. Veggies like squash and carrots blend well. Don’t want to puree veggies yourself? Try using baby food- already pureed and full of nutrition. Try it, no one will know!

4. Make zucchini muffins or another veggie based bread for snack time. For extra fun use the really small muffin tins. Watch as they disappear!

5. Buy baby carrots and put them in snack sized bags on a refrigerator shelf your child can reach on their own. Put other healthy options on this same shelf so they can help themselves. Try things like yogurt, cottage cheese, or sliced fruit. A little bit of preparation will pay off with a healthy snack for your child.

6. Cut fruit and veggies into interesting shapes or put them on skewers. Anything to make them appear more exciting will help. Offer low fat dressings to dip the veggies in.

7. Have a snack attach shelf in the pantry. Offer foods in individual snack sized bags for portion control. Things to include could be popcorn, pretzels, raisins, dry cereal, or whole grain crackers. You can even offer the occasional treat this way. If they want chips, have it in the snack sized bag to keep the portion size in control.

8. You can add fresh or frozen vegetables to many recipes you are already making. Having meatloaf? Add some shredded carrots to the mixture. Tacos? Try adding chopped peppers while browning the meat. Chili? Add extra diced tomatoes. Think outside the box and toss a handful of veggies in to increase the nutritional value of the meal.

9. Try ground turkey rather than ground beef, most people won’t even notice the difference. Scared to go cold turkey? Try mixing half and half at first and gradually make the change. You will save on both calories and fat.

10. Cook with your children. When a child helps prepare a food, they are more likely to eat it! And most importantly, lead by example. Children watch what their parents do. If you are not eating your vegetables, how can you expect your child to eat theirs?!

About the Author:Jodi Danen is a Registered Dietitian and licensed provider for Real Living Nutrition who has a passion for cooking and experimenting with foods. Learn more about here here!

Spooky Tricks to Help Keep Calories In Line

2011-10-25T12:13:00.000-07:00

You know, as a dietitian, people expect me to always have my "food police" uniform on, especially on occasions such as Halloween or other holidays. If you've read my column over the last 17 years, you'll know that I don't own a food police costume, and I often use words like "moderation" and "realistic" when dishing out dietary advice.

I want people to be happy in their own skin, and learn how to eat well, while still honoring their own special food preferences and health. There are so many wonderful types of food in the world, how can we possibly all follow the same "diet"? Banning foods or food groups, going on a fad diet, or following a rigid meal plan, can only last for so long, and it's important to develop the skills and strategies you'll need to get through the next thirty years or so. A strategy for eating you say? Yes, adults need a strategy to maintain a healthy weight, or to make dietary modifications due to disease.

For instance, here comes Halloween: A time where stores are stocked with ghoulish costumes, and tons of candy. I usually offer advice during this month for the children, but this time, I'm offering it up for the grown-ups!

If you find your sweet tooth awakens from the dead during the month of October as you peruse stores filled with bags of candy, or "five for a dollar" candy bar specials at the local convenient mart, I hope these little tidbits will help you out:

- Calories matter. It's okay to indulge in a craving, but have a calorie-control strategy. A fun-size snickers candy bar is only 70 calories, the King-size provides about 540. Which do you think is the better choice? You may be better off buying a bag of fun-sized bars, portioning out a few, then "allowing" yourself one per day at a designated time. This will satisfy your craving, but control your calorie intake.

- Count it. Do you have diabetes but find yourself craving a candy bar? Well, some may think it's ludicrous for me to recommend that you eat one, but the reality is you have eaten one (and maybe fibbed to your doctor about it), and another day may come that you want to eat one again. The same advice applies - portion control. Diabetes management involves controlling carbohydrate and calorie intake through the day. Allow yourself a small treat, but count it toward your normal carbohydrate and calorie intake.

- Read the label. Sometimes just seeing the reality of a "how many calories are in that?" is enough to help you skip it or make a different choice.

- In addition to managing your candy intake, it's also important to keep track of everything else you eat too. The more balanced your diet is, the easier it is to avoid high-calorie snacking or random eating.

- Don't skip meals. Drink lots of water.

- Eat at least 4 servings of fruits and veggies daily. Afternoon sweet craving? Be sure you have two pieces of fruit with you at work, and eat a piece of fruit before you head for anything else.

- Plan healthy snacks. If you find you are hungry at a particular time of the day (it may be 10:30 in the morning, or 4:00 in the afternoon) be sure to have a healthy snack ready. A chunk of cheese with an apple, a cup of Greek yogurt, a small handful of almonds, or a half a peanut butter sandwich might do the trick.

Honor your sweet tooth with small portions and maintain a balanced diet otherwise. Happy haunting.

Article source: Meadville Tribune, 2011

About the Author:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to Rosanne's webpage!

Eat Less, Exercise More- Is this Working for you?

2011-10-06T16:05:00.000-07:00

There are a variety of factors that impact your success losing weight. The results of a recent long term study shed light on the impact your food choices and lifestyle choices have on weight gain.

The Study

This study included 120,877 women and men participants who were followed for 12 to 20years. Relationships between diet, lifestyle, and weight changes were examined.

The Results

Average weight gain was 3.35 pounds every 4 years. If you are average than means you’ll weigh ~17 pounds more at the age of 50 than you did at 30. . .if you make certain diet and lifestyle choices.

The study found specific diet and lifestyle factors to contribute to weight gain.

The Impact of Diet and Lifestyle

An average weight gain of 3.35 pounds every four years was attributed to an increase in dietary intake, specifically an increased intake of potato chips (+1.69 pounds every four years), potatoes (+1.28 pounds every four years), sugar sweetened beverages (+1 pound every four years), unprocessed red meats (+0.95 pound every four years), and processed meats (+0.93 pounds every four years).

Certain dietary choices were also linked to a lower weight over the four year period, such as vegetables (-0.22 pounds over four years), whole grains (-0.37 pounds over four years), fruits (-0.49 pounds over four years), nuts (-0.57 pounds over four years), and yogurt (-0.82 pounds over four years).

Lifestyle factors than had an impact on weight change include physical activity (-1.76 pounds), alcohol (+0.41 pounds), smoking (recently quit +5.71 pounds, former smokers, +0.14 pounds), sleep (higher weight for those <6 hours or >8 hours of sleep daily), and tv viewing (+0.31 pounds per hour/day).

The Take Away

I want you to take away two things from the results of this study.

The quality of food you eat may have just as great an impact on your weight as the quantity of food you eat.

On average an adult gains ~1 pound per year. You don’t have to be average. By making diet and lifestyle changes you can prevent the gradual weight and reduce your risk for heart disease.

About the Blogger:
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspx

The Right Mindset to Keep the Weight Off

2011-09-13T15:03:00.000-07:00

Way too frequently people spend weeks losing weight, just to reach their goal, stop the diet, and then gradually regain the weight. They reach their goal, stop the diet, and the weight is gradually put back on. It’s a terrible cycle to be stuck in.

A study in the American Journal of Preventive Medicine found that individuals who successfully lost weight AND kept the weight off altered their principles after losing weight.

This was a telephone survey of 1165 adult who had successfully lost weight with some maintaining the weight loss. Researchers took the data and compiled a list of 36 behaviors at least 10% of the surveyed adults adapted.

Weight loss was defined as losing 10% or more body weight during the previous 12 months. So for a 200 pound individual this would equal a weight loss of 20 pounds.

Maintenance was defined as losing 10% or more body weight during the previous 12 months and keeping it off for one year or more.

How They Lost the Weight

Study results found nine key weight loss strategies used by the adults in this study.

The nine strategies are:

- Weight loss program participation
- Seeking information about weight loss, nutrition or exercise
- Eating healthy snacks such as fruits and veggies
- Decreasing sugar intake in foods consumed and beverages
- Planning meals and snacks in advance
- Not skipping meals, especially breakfast
- Incorporating a variety of exercise
- Doing exercise you enjoy
- Focusing on how much better you'll feel once you’ve lost the weight
- How They Maintained the Loss

Individuals in this study who maintained the weight loss practiced four key strategies.

The four strategies are:·

- Follow a consistent exercise routine.

- Remind yourself why you need to control your weight.

- Eat plenty of low-fat sources of protein like lean meat, poultry and fish.

- Reward yourself for sticking to your diet or exercise plan.

What does this mean? They didn’t reach their goal weight and suddenly decide they could stop ‘dieting’. They made changes they would stick with for life. As you are starting your weight loss journey (or starting it for the umpteenth time!) you need to think about how you can incorporate the changes you make long term.

About the Blogger:
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspx

Stay Active to Stay Healthy and Lose Weight: Give yourself a tune-up

2011-08-30T13:35:00.000-07:00

Science has been evaluating the biological mechanisms by which physical activity provides health benefits, as well as the physical activity profile (type, intensity, amount) that is associated with enhanced health and quality of life. The U.S> Department of Health and Human Services recommends 150 minutes a week of moderate-intensity aerobic physical activity on five days each week for healthy adults aged 18-65 years, or 75 minutes per week of vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three days each week.

Not only does science point to the value of physical activity to longevity, but there is also a lot of anecdotal evidence out there. If you see a fit person in his or her 70s or 80s this week, I’ll bet they are pretty active. If not right now, I’d bet they always have been most of their life.

It’s likely that their activity involved good old-fashioned work (labor jobs, weeding by hand, push mowing, scrubbing walls and floors, hand washing, etc) as opposed to “exercise” but it was activity. They keep their bodies in motion. “Move it or lose it” as they say.

Well this is not only figuratively true, but also literally true in the case of muscle mass. You have to use it to keep it, and you are never to old to build it back up. Building and maintaining some muscle helps our bodies burn more calories, which in turn helps naturally combat the aging process. No you can’t control getting older, but you can have some control over how well your body ages.

Think of exercise as a “tune-up” for your body. Fitting in some exercise is not as time consuming or difficult as you may think; you just have to try to plan physical movement into your week and make sure you are making the most of your time.

Still have an excuse for not exercising? Try this:

- Quality is often more effective than quantity. For instance you may find that doing fifty abdominal crunches the wrong way is not half as effective as doing twenty-five the right way. A personal trainer or a good DVD can walk you through the steps on correct form. This will make the most of your time.

- Don’t talk yourself out of exercising because “you don’t have enough time”. The recommendations are guidelines, not hard and fast rules. If you have fifteen minutes at lunchtime to go for a walk, do it. If you have ten minutes before you get into the shower to try some push-ups, just do it.

- Start slow. Don’t set the bar too high if you haven’t exercised in a while. If you can only do one push-up, no worries. After one week of doing one, you will be doing five before you know it. Then ten, then maybe even fifteen!

- Invest in a set of hand weights. They are inexpensive and probably last forever. A fifteen or twenty-minute routine two or three times a week is doable in your own bedroom or living room. You can even do some upper body exercises sitting down if your legs or knees can not take stress. Do check in with a personal trainer if you haven’t lifted weights before.

- Take a look at your lifestyle and figure out where you may fit more activity into daily life. You’ve heard it all before, but do you do it? Add daily activity: take the stairs, park farther away, park in town and walk to several stores, carry your own bags, rake the leaves, sweep the porch, wash your car, shovel your own sidewalk.

If you need to lose weight, what you eat matters too. If you have not been successful on your own, now may be the time to cry for help. Everyone needs some support now and then. Look for a registered dietitian or nutrition coach for guidance and support.

Always check with your doctor before you begin an exercise program. If you can think it, you can do it. Start slowly, stay positive and keep it fad-free. If you'd like support to get you toward your goals, try the Mini Diet Makeover using provider number #3003 to work with Rosanne.

About the blogger:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to Rosanne's webpage!

Apple Tops the ‘Dirty Dozen’ list

2011-08-10T14:43:00.000-07:00

The dirty dozen is a list of product with the highest pesticide residues developed by the Environmental Working Group.

The 12 most contaminated types of produce are:

Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes

According to the 2011 Shopper’s Guide to Pesticides in Produce, apples are the most pesticide-laden fruit. The US Department of Agriculture tested 700 apple samples and over 98% of the apples contained pesticide.

As an FYI, most of the produce was washed and cleaned prior to sampling to ensure the chemical level was closest to the level present when it’s most typically consumed.

The 15 LEAST contaminated types of produce are (aka the Clean 15):

Onions
Sweet Corn
Pineapples
Avocado
Asparagus
Sweet peas
Mangoes
Eggplant
Cantaloupe - domestic
Kiwi
Cabbage
Watermelon
Sweet potatoes
Grapefruit
Mushrooms

How to Use This Information

The ‘dirty dozen’ provides a list of the produce most impacted by pesticide. While you may not be able to purchase all organic produce, you may be able to select the organic form of these top 12 to reduce the pesticide content of your diet.

The Environmental Working Group provides a useful comparison. If you select five servings of fruits and vegetables from the dirty dozen list you’d consume approximately 14 different pesticides daily versus five servings from the ‘Clean 15’ fruit and vegetable list you’d reduce your pesticide intake to fewer than two per day.

An Apple a Day Keeps the Doctor Away

There are health benefits to apples, so I don’t want you to cut them out of your diet. Just be aware of the increased potential for pesticides and select organic versions.

Be sure to grab the special report "How to Make Heart Healthy Changes into Lifelong Habits" courtesy of Real Living Nutrition dietitian Lisa Nelson at http://hearthealthmadeeasy.com.

About the Author:
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspx

Eat Less, Exercise More? It May Take More Than This to Successfully Lose Weight

2011-07-09T07:33:00.000-07:00

There are a variety of factors that impact your success losing weight. The results of a recent long term study shed light on the impact your food choices and lifestyle choices have on weight gain.

The Study

This study included 120,877 women and men participants who were followed for 12 to 20 years. Relationships between diet, lifestyle, and weight changes were examined.

The Results

Average weight gain was 3.35 pounds every 4 years. If you are average than means you’ll weigh ~17 pounds more at the age of 50 than you did at 30. . .if you make certain diet and lifestyle choices.

The study found specific diet and lifestyle factors to contribute to weight gain.

The Impact of Diet and Lifestyle

An average weight gain of 3.35 pounds every four years was attributed to an increase in dietary intake, specifically an increased intake of potato chips (+1.69 pounds), potatoes (+1.28 pounds), sugar sweetened beverages (+1 pound), unprocessed red meats (+0.95 pound), and processed meats (+0.93).

Certain dietary choices were also linked to a lower weight over the four year period, such as vegetables (-0.22 pounds), whole grains (-0.37 pounds), fruits (-0.49 pounds), nuts (-0.57 pounds), and yogurt (-0.82 pounds).

Lifestyle factors than had an impact on weight change include physical activity (-1.76 pounds), alcohol (+0.41 pounds), smoking (recently quit +5.71 pounds, former smokers, +0.14 pounds), sleep (higher weight for those <6 hours or >8 hours of sleep daily), and tv viewing (+0.31 pounds per hour/day).

The Take Away

I want you to take away two things from the results of this study.

The quality of food you eat may have just as great an impact on your weight as the quantity of food you eat.

On average an adult gains ~1 pound per year. You don’t have to be average. By making diet and lifestyle changes you can prevent the gradual weight.

About Lisa Nelson RD:　
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspx

Healthy White Bread

2011-05-31T12:26:00.000-07:00

I know, I know...the message has been to avoid white bread and go for whole grain breads for more fiber and nutrients, not to mention a lower glycemic level. For those of you wanting a little change in your bread choices once in awhile there is a white bread that is actually good for you! This mystery bread is sourdough bread.

Sourdough bread is a fermented food that can provide great health benefits for you. A matter of fact, it's a good idea to make sure you incorporate fermented foods regularly (others include yogurt, sauerkraut, etc) for a healthy gut. These foods provide healthy bacteria called Lactobacillus acidophilus that aids in digestion. Along with intestinal health, recent research shows fermented foods support immune function, provide anti-inflammatory omega-3 fatty acids, and may even provide some protection from pathogenic bacteria like salmonella.

You don't have to worry too much about your carbs either. Sourdough is a low to medium glycemic load food making it a great choice for your next sandwich when you want to switch things up a bit!

About the Blogger

Meri Raffetto is the founder of Real Living Nutrition Services and the author of The Glycemic Index Diet for Dummies®, and coauthor of The Glycemic Index Cookbook for Dummies®. Learn more here!

Weight Creeping up with Age? Here are your best bets!

2011-05-12T12:22:00.000-07:00

You may find that weight creeps up slowing, but surely beginning around age 40. Some weight gain as we age is to be expected, but going overboard really takes its toll on your health and disease risk. The good news is, you have some control over the situation. By making a few changes in your eating habits and adding more physical activity to your week, you can begin to shed those extra pounds that are getting you down. If you haven’t exercised in a while, get your doctor’s okay, and then create a schedule for yourself. Being active at least 4-5 days a week is a great goal.

The good news for people who have been sedentary for a while: You’ll see quick results when you add weekly activity, and stick to your schedule. The bad news for boomers who have been active most of their life: You’ll have to work a lot harder to maintain your weight. It’s a good idea to change your routine every few months so your body has a new challenge. Otherwise, you may find that while you are fit, the weight doesn’t budge too much and you probably need to evaluate your eating as well. In addition, be sure to check in with your dietitian for an evaluation. Body weight is important, but overall fitness and good eating habits are part of the big picture. You may find that you hold a bit more weight, but are still fit. Keep working at eating well, choosing less junk, monitoring portions, and keeping tabs.

Here are some tips for assessing your fitness from our newest book Calorie Counter Journal for Dummies®:

1. Calculate your Body Mass Index (you can find a calculator at http://www.reallivingnutrition.com/bpbmi.aspx) Your goal is a BMI < 25

2. Know your risk factors. Consider your family’s history of disease (parents, grandparents).

3. Test your aerobic fitness. Using a treadmill, take a one-mile brisk walk. Check your pulse before and afterward. A healthy boomer can walk a mile in 13-16 minutes with a steady pulse (110-170 beats per minute).

4. How many push-ups can you do? Pushing your own body weight is an easy test. A healthy, fit, adult should be able to do at least five.

5. Test your flexibility. See how far you can reach when you sit on the floor with legs straight and out-stretched in front of you. Good flexibility in men is measured by reaching within about 7 inches from his toes; flexible females can stretch to within 1-5 inches of her toes. If you can touch your toes, you have excellent flexibility.

6. Body Composition. Your BMI and your waist circumference are good measures of fatness. Measure your waist with a tape measure at its narrowest point. For reduced risk of disease, men should have a waist < 40 inches, and women < 35 inches.

About the blogger:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.

How to Raise a Heart Healthy Family

2011-04-19T10:49:00.000-07:00

You probably think heart disease is only a problem for “older” individuals. Unfortunately rates of children being diagnosed with high blood pressure and high cholesterol are on the rise. This increase in heart risk factors in our youth can be linked to rising rates of childhood obesity.

Childhood Obesity

According to the Centers for Disease Control and Prevention, childhood obesity has more than tripled since 1980. Obesity in children between the ages of 6 to 11 years has increased from 6.5% to 19.6% and for adolescents between 12 to 19 years the rate has increased from 5.0% to 18.1%.

Also, 70% of obese youth had at least one risk factor for cardiovascular disease in a sample population of 5 to 17 year-olds.

So, what can you do to ensure you are raising a heart healthy family?

Here are 2 steps you can take right now to promote heart health in your family:

1. Be a good role model.

Your children will follow your example. If you eat fruits and vegetables, they will likely eat fruits and vegetables. If you have soda for breakfast, they will likely have soda for breakfast. Children learn from the example you set.

Parents are role models for their children and have the greatest influence over their children’s lives. Children watch their parents to learn the appropriate behavior to imitate. This goes from basic manners to attitudes towards food. (FYI – Watch what you say about a food in front of your kids! Just because you may not care for broccoli, doesn’t mean they won’t learn to love it.)

It’s important that you are an active participant in any health diet and lifestyle changes you try to implement. Preparing a healthy meal for your family and then you choosing to eat something else doesn’t work.

2. Sit down and eat together.

I know making meals a priority can be challenging with busy schedules, but that doesn’t make it any less important. Research consistently shows families that eat together eat healthier meals and better dietary outcomes. A family meal is not strictly limited to the entire family being together. What’s important is that whoever is home or together takes the time to sit down and enjoy mealtime together.

A study published in the Journal of the American Dietetic Association found children who ate family meals are:

More likely to eat fruits and vegetables

Less likely to choose unhealthy snacks

Leading a heart healthy lifestyle requires the incorporation of many healthy habits, including regular physical activity and regular healthy snack/meal choices. Take it one step at a time and you’ll not only improve your health, but the health of your family as well.

Be sure to grab the special report "How to Make Heart Healthy Changes into Lifelong Habits" courtesy of Real Living Nutrition dietitian Lisa Nelson at http://hearthealthmadeeasy.com.

About Lisa Nelson RD:　
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com.

Spring is here: Start Walking, Stay Young!

2011-03-29T15:15:00.000-07:00

The American Heart Association tagged April 6, 2011 as “Start Walking Day” Taking just 10 minutes three times a day to walk will help you live longer. In fact, studies show that just one hour of vigorous exercise will increase your life expectancy by two hours. The AHA goal is to get American’s off the couch and away from their desks and computers, to increase overall se physical activity.

Walking may help the overall aging process as well. With all of the expensive anti-aging products in stores today, from anti-wrinkle creams to supplements that promise ‘more energy’, walking is a free, reliable, and very effective anti-aging activity. According to the AHA, it has been shown that you could gain two hours of life for each hour of regular exercise!

Consider these tips from the American Heart Association to get you started:

- Find a friend to walk with.

- Plan walking paths that are convenient for both of you, or map out routes that take you places you’ve never been before. Enjoy the birds and time to catch up!

- Do invest in decent shoes and socks Comfortable, properly fitted shoes are the only expense to walking and will help you avoid blisters and/or injury.

- Find time to walk for at least 30 minutes, 5 days a week. Even doing three 10-minute walks during the day works.

- Your pace should be moderate to vigorous for best results (check with your doctor as to where you can safely begin)

- For weight loss, you will want to do moderate-to vigorous-intensity physical activity for 60–90 minutes daily

- To determine whether the activity is “moderate to vigorous”, take the “talk test”. It’s a simple way to measure intensity:

a) A person working out at a light intensity level should be able to sing while doing the activity.
b) Someone exercising at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity.
c) If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

For more information go to http://www.startwalkingnow.org/about_start_walking_day.jsp and always check with your physician before beginning a new exercise program.

About the blogger: Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.

$5 Off any of Our For Dummies Books!

2011-03-24T11:50:00.000-07:00

Dummies books are celebrating their 20th birthday which means savings for you! Buy any Dummies books before March 31st and receive a $5 rebate.

Get your rebate here!

Check out all our titles:

The Glycemic Index Diet for Dummies

The Glycemic Index Cookbook for Dummies

The Calorie Counter for Dummies

The Calorie Counter Journal for Dummies

2011-02-21T10:35:00.000-08:00

Is Tuna a Heart-Healthy Food?

by Lisa Nelson RD
　
Tuna is a fatty fish providing high quality protein, B-vitamins, and selenium. These nutrients help the body produce red blood cells, reduce heart disease risk and macular degeneration, and promote brain growth. The protein provides essential amino acids used for body growth and maintenance, while the fat provides a rich source of heart-healthy omega 3 fatty acids.
　
How much tuna is good?
　
It’s recommended by the American Heart Association that anyone over the age of two years consume at least two servings of fish weekly. A serving of tuna is three ounces for an adult.

Tuna Packaging:

How the tuna is processed and canned impacts the nutritional value of the meat. If you select tuna canned in oil it will be higher in calories and fat than tuna canned in water. Also, when you drain the oil from a can of oil-packed tuna, you are also draining away some of the omega 3 fatty acids. This fatty acid loss does not occur with water-packed tuna.

Warnings:
　
The mercury content of tuna is a concern. Eating a diet high in mercury can cause mercury to accumulate in the blood stream. Mercury is removed by the body naturally but it can be a slow process. High mercury levels can harm unborn babies and compromise the development of young children. This is why the Food and Drug Administration (FDA) recommends women planning to become pregnant, pregnant women, nursing women, and young children limit the amount of fish they eat—even fish varieties that contain low levels of mercury.
　
The Take Away:
　
Tuna is a great addition to a heart-healthy diet; it provides high levels of heart-healthy omega 3 fatty acids. However, how you prepare the tuna will impact the nutritional quality. If you mix the tuna with high fat mayonnaise in a tuna salad, you will be canceling out some of the benefits.
　
Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps provided by dietitian Lisa Nelson at http://lowercholesterolwithlisa.com.
　
About the blogger:

Learn more about Lisa Nelson RD at http://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com/.

2011-02-06T15:03:00.000-08:00

Three Surprising Sodium Sources
by Lisa Nelson RD

Current recommendations are to limit your sodium intake to 2,300 mg per day or less. The new 2010 Dietary Guidelines will be released this year and it looks like sodium recommendations are going to be reduced even further to 1,500 mg per day for all Americans – not just those with high blood pressure!

Skepticism Related to New Guidelines

The likelihood of the general population paying attention to a new reduced sodium guideline is slim. Should we reduce the guidelines to 1,500 mg per day when few met the goal of less than 2,300 mg per day?

Surprising Sodium Sources

Hidden sources of sodium tend to be the problem for most individuals. Let’s cover the top three surprising sodium sources:

1. Granola Bars

One bar typically contains 65-80 mg of sodium. Be vigilant reading food labels! Nature Valley Oats ’n Honey contains 160 mg per serving.

2. Diet Ice Tea

Diet ice tea – should be perfectly healthy right? Frequently contains 80 mg per serving and one bottle contains two servings.

3. Flour Tortillas

Reduce sodium by selecting corn tortillas. One 8-inch Mission flour tortilla contains 350 mg of sodium. One 6-inch Mission white corn tortilla contains 10 mg sodium, plus three grams of dietary fiber versus the one gram in the flour tortilla.

Be sure to sign up for the free e-course "7 Natural Ways to Lower Blood Pressure" provided by　Real Living Nutrition Services dietitian Lisa Nelson at http://lowerbloodpressurewithlisa.com.
　
About the blogger:

2011-01-24T11:14:00.000-08:00

Omega 3's - Beneficial or Not?

by Lisa Nelson RD

Research can make deciding what you need to do to promote heart health so confusing. There are two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.

Study #1

Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.

After one year of follow-ups, which included monthly assessments, individuals receiving the omega 3 supplements showed significant improvements compared to the group receiving the placebo supplement. Test results found left-ventricular function to have improved for those receiving the omega 3 fatty acids, while the placebo group left-ventricular function actually worsened. Oxygen capacity was also measured and improvements were seen in the omega 3 supplement group, not the placebo group.

Hospitalization rates for heart failure were drastically different between the two groups also. Six percent of individuals supplementing omega 3 were hospitalized, compared to 30 percent in the placebo group.

Study #2

Researchers divided approximately 5,000 study participants into four groups to study the impact of omega 3 fatty acids on heart attack survivors.

Group 1 received omega 3’s found in fish (EPA and DHA)
Group 2 received omega 3s found in plants (ALA)
Group 3 received all three forms of omega 3’s (EPA, DHA, & ALA)
Group 4 received a placebo (the control group)

All four groups received the supplement (or placebo) in the form of 19 grams of margarine daily.
Initial results showed reduced cardiovascular events with the EPA and DHA supplement. However, after 30 months neither the EPA and DHA supplement nor the ALA offered increased protection compared to the placebo.

It is possible that because the study participants also received antihypertensive, antithrombotic, and lipid-modifying therapy that the impact of the omega 3 supplements was more difficult to pinpoint.

Or, this study could show that adding omega 3 fatty acids to a food such as margarine is not the best option for increasing your intake of omega 3 fatty acids.

The Take Away

So, what should you do? Use the best of both worlds. Continue to get your omega 3 fatty acids daily from a high quality supplement and from actually eating fish at least twice a week, as recommended by the American Heart Association. Then use products that contain added omega 3s, such as margarine, as an added bonus if you want.

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure provided by dietitian Lisa Nelson at http://lowerbloodpressurewithlisa.com/.

About the blogger:

Learn more about Lisa Nelson RD athttp://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe toThe Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" athttp://www.hearthealthmadeeasy.com/.

2011-01-09T17:06:00.000-08:00

Should You Start a Twinkie Diet?
By Lisa Nelson RD

A nutrition professor at my alma mater – Kansas State University – lost 27 pounds over a two-month period by following a Twinkie diet. Professor Mark Haub’s goal was to prove that weight loss is easy, that it all comes down to how much you eat, not what you eat. In other words – calories count!

Professor Haub started the diet on August 25 with a body mass index of 28.8 (overweight). He cut his total daily calorie intake from 2,600 to 1,800 calories per day. He also ate meals consisting of foods you’d usually find in vending machines. His daily diet recalls showed an average day would include Duncan Hines brownies, Hostess Twinkies, Cool Ranch Doritos, and Little Debbie cakes.

Over the two month period he lost 27 pounds and is down to a healthy BMI of 24.9.
Now, this is where it gets a little confusing. Other measures of health also improved, such as cholesterol levels. His LDL cholesterol went from 153 to 123 md/dl, HDL increased from 27 to 46 mg/dl, and triglycerides were reduced 39 percent.

How did he eat junk and improve cholesterol levels?

This shows just how much being overweight impacts your health. Even if you can’t drastically change your diet to one high in fruits and vegetables, whole grains and no fast food, you can still improve cholesterol levels (and potentially eliminate the need for medication!) by simply reducing calories to lose weight.

What I haven’t seen mentioned anywhere is how Professor Haub felt. Remember the documentary Super Size Me, where Morgan Spurlock went on a fast food diet? Within days he was feeling physically awful. I’d be curious to know if Professor Haub felt great while on this diet of poor nutritional quality or if he only felt okay. He did include a protein shake daily as well as a daily multivitamin. Plus, he apparently did not include much soda on the diet – and there was no set exercise regime included other than his normal moderate activity level.

So, what do you think? Is a Twinkie Diet for you?

It’s not something I’d recommend! What I’d like you to take away from these results is how drastically cutting calories and losing weight can turn around your cholesterol levels. I’d encourage you to do so with a diet rich in heart healthy foods!

Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps provided by Health Central dietitian Lisa Nelson at http://lowercholesterolwithlisa.com.

About the blogger:

Learn more about Lisa Nelson RD athttp://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe toThe Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" athttp://www.hearthealthmadeeasy.com/.

2011-01-08T13:35:00.000-08:00

January is the time for New Year’s resolutions and making healthy changes is often top on everyone’s list. It isn’t a surprise that weight loss is one of the top 10 resolutions for the New Year. If you want your weight loss goals to stick through the snow and slush, here are 6 simple tips to keep your resolutions on track:

• Have attainable expectations. Focus on short-term goals. To say you’re going to lose 40 pounds in a month isn’t attainable, realistic, or healthy and will set you up for weight- loss failure. Make goals that you know you will keep and shoot for a realistic weight loss of 1-2 pounds a week.

• Focus on Health and Lifestyle changes. Studies have shown that people who focus on weight loss for health verses an event (like a wedding or class reunion) are more likely to have long-term weight-loss success. Focus, instead, on adding exercise this year, getting your cholesterol or blood sugars under good control, or sleeping a full eight hours each night to help promote good health.

• Have a plan. Including 3 small meals a day and small snacks will help control hunger when losing weight. Plan on adding colorful produce, whole grains and low-fat meats and cut back on processed foods and high sugar items like soda pop.

• Skip the fad diets. Fad diets, pills, and magic potions don’t work. They may allow for quick fixes, but often cause you to gain more weight once you stop.

• Get support. Find support through a friend or family member. Encourage someone to exercise with you or go grocery shopping together. This way, you always have a buddy to keep you accountable.

• Revisit your goals often. Plan on revisiting your goals every few months. Things change and sometimes goals that were once important are no longer necessary. By consistently updating your goals, you will help reach your weight loss needs.

About Heather: Heather Stefan, RD, is a health educator and a licensed provider for Real Living Nutrition Services. She is also a wife and a mom of three young daughters. Heather enjoys encouraging families to focus on using fresh produce, limiting processed foods, and cooking meals together. For more information about her and her weight loss services, go to www.heatherstefanrd.com

2010-12-19T12:55:00.000-08:00

Three Steps to Start Adding Physical Activity to Your Life

by Lisa Nelson RD

I know a magic pill for achieving your health goals would be the ideal, but in reality it comes back to a healthy diet and regular physical activity. If you have been sedentary all your life, the idea of working out or exercising can be very daunting. Let’s review a simple step-by-step approach to adding activity into your lifestyle with the goal of being active for the long term.

1. Explore your emotional and cognitive values with respect to the problem. Are you sedentary because you’re afraid you will look foolish walking around your neighborhood or you believe the gym is a meat market and you do not want to be on display? Are you sedentary because when you tried to participate in sports as a child you were always chosen last, so being active must not be your thing?

2. Substitute alternate positive behaviors for the negative behavior. It can take up to 30 days for a new behavior to become a habit. Be aware of this and put safety guards in place. Stick with your action plan and continue to replace old sedentary behaviors with new physically active ones. You may feel some loss. You may actually miss your old behaviors. These behaviors are like old friends you felt comfortable with and change moves you out of your comfort zone. Review your reasons for wanting to be physically active and the long-term benefits you will gain if you stick with your plan.

3. Be aware of what triggers reverting to your old habits. What safety mechanisms can you put in place to negate these triggers? Start replacing old behavior triggers with something positive. For example, place your goals where you will see them daily – like the refrigerator. Keep gym shoes by the front door. Create reminders at work, such as tennis shoes under your desk for a lunch time walk. Always be on the lookout for stumbling blocks and be prepared to brainstorm ways to overcome the hurdles. If you found these steps useful, you will especially enjoy “How to Make Heart Healthy Changes into Lifelong Habits.” You can access this free report provided by Real Living Nutrition Services dietitian Lisa Nelson at http://hearthealthmadeeasy.com.

About the blogger:

Learn more about Lisa Nelson RD athttp://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe toThe Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" athttp://www.hearthealthmadeeasy.com/.

2010-12-12T15:59:00.000-08:00

Don’t Skip Meals—Especially When You’re Extra Busy!

by Rosanne Rust RD

When life gets busy, we often resort to quick snacks or skipping meals. No doubt, the holidays are über busy! Snacks are an important strategy for hunger control when you are on the run with a major to-do list. Your goal this month is to have a strategy on hand—a strategy that helps you deal with the busy days so you can make good choices and stay balanced.

Keep these quick tips in mind as you cruise through the rest of the month:

1. Don’t skip meals. While it is okay to eat lightly on the day of a party, you don’t want to eat too lightly. Skip snacks that day, but eat a sensible breakfast and lunch.

2. Drink lots of water. It’s easy to get dehydrated in the winter because furnaces are running and we don’t get the urge to drink in cooler temperatures. Be sure to keep a glass of water by your workstation or bring a travel bottle in the car. Think to drink—keep a water bottle handy.

3. Plan, plan, plan. Healthy snacks can replace lunch when you’re pressed for time. Keep fresh fruit and yogurt cups in the house, and stock up on a few nutrition bars to pack along. While nutrition bars are not a suitable substitute for real meals on a regular basis, they can serve a balanced nutrition purpose when your schedule is really hectic.

4. Try to make time for a real dinner. While adding “cook dinner” to your to-do list may sound daunting on some days, there are lots of quick meals that you can get on the table in less than an hour. (See my quick pork tenderloin recipe in the last newsletter.) Eating a good meal in the evening energizes you and will prevent evening snack cravings from sabotaging you.

5. Exercise at least five days a week. Fitting in at least 15 to 20 minutes daily is better than no exercise at all. Don’t allow yourself to use “lack of time” as an excuse. Don’t have 15 minutes? Do ten. Go for a sprint workout: sprint for 30 seconds to one minute, then walk for one minute. Do this for ten minutes, and you’re done. You can do the same on a bike or an elliptical trainer. Working harder for shorter periods has been shown to be an effective metabolism boost.

6. Think “weight maintenance.” You can still enjoy getting together with family and friends, eating special foods and enjoying a few cocktails—without gaining weight. Just don’t splurge every day. Get back to normal eating the day after a celebration, and be sure to fit that walk, run or weightlifting session in.

Enjoy your holiday season! And I wish you a happy, healthy and fad-free new year.

About the blogger:

Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.

2010-11-28T11:25:00.000-08:00

Are You Eating Fruits and Veggies?
by Lisa Nelson RD

According to a recent telephone survey we are eating even fewer fruits and vegetables than we were 10 years ago. And yet a diet rich in fruits and vegetables is essential for a healthy weight and prevention of heart disease, stroke, diabetes, cancers, and other health complications. The DASH (Dietary Approaches to Stop Hypertension) diet includes 8-10 fruit and vegetable servings daily!

Serving Sizes

Let’s review of what counts as one serving:

Fruit:
1 medium-sized whole fruit

½ cup canned, fresh, or frozen fruit

4 oz fruit juice

¼ cup dried fruit

Vegetables:

1 cup raw leafy vegetables

½ cup cut up raw or canned vegetables

½ cup vegetable juice

Tips to Boost Fruit and Vegetable Intake

1. Keep a bowl of whole fruit on the table or counter as a visual reminder and quick easy grab.

2. Purchase dried, frozen and canned fruit (packed in its on juice or light syrup) along with fresh fruit so you always have a fruit option on hand.

3. Stock up on frozen vegetables, which are quick and easy to microwave.

4. Buy fresh veggies that are easy to prepare, such as pre-washed bags of leafy greens.

5. Get in the habit of having at least one fruit or vegetable with every meal and snack.

If you have a quick and easy tip for adding fruits and veggies to your diet please share it below!

About the blogger:　

2010-11-15T13:12:00.000-08:00

Cooking May Become the Newest Health Care Strategy
By Rosanne Rust

This really isn’t news to many, but cooking at home is good for your health. In general, whatever you prepare at home is going to have less sodium, less fat, and fewer calories than the same dish in a restaurant. Why? Because most restaurants serve large portions, use more salt than needed and are liberal with oils, butter and the fryer.

Last spring Harvard Medical School brought medicine and menu planning together to illustrate the benefits of a healthful diet at the “Healthy Kitchens, Healthy Lives” conference. The premise behind the conference was to educate physicians about how important it is to be able to discuss healthy eating and cooking with patients. The conference focused on a few key points that lead to healthier eating:

1. Eat more vegetables.
2. Consume good fats (olive oil, canola oil, peanut oil, nuts, olives, avocados).
3. Consume good carbs (limit refined sugar and white flours; add more whole grain carbohydrates: oats, barley, brown rice, whole grain breads and cereals).
4. Eat mindfully (be aware of what, how much and when you are eating).

Well, dietitians have been providing this advice for a long time. The trick: getting the public to swallow it. Eating a healthy diet takes a bit of a commitment, and often it’s a commitment to change. Change can be tough, and that’s why Real Living Nutrition Service providers are here.

So while folks may be reluctant to buy in to these simple tips offered by Harvard physicians, let’s see if I can make them more appealing to you:

1. Food should taste good. If you think you do not like vegetables, it is probably because you have never prepared them properly or have had them prepared properly for you. Just steamed? Boring. Try grilling veggies this season, and toss them into pasta (hot or cold) for a great side dish or meal. Slice zucchini, onions, eggplant and bell peppers and toss them together in an oven-safe glass dish. Drizzle with good olive oil and sprinkle with sea salt. Roast in the oven for about an hour. The result: sweet, tender vegetables with a delicious taste sensation.

2. Don’t be afraid to pan sauté. It may sound difficult, but it’s easy and a great-tasting alternative to deep-frying, and it’s a way to add good fat to a tasty meal. Try breading thin cuts of chicken breast or pork loin. Heat two tablespoons of olive or peanut oil in a 6-10 inch sauté pan, place meat in hot oil and cook until lightly browned, about 4-5 minutes per side.

3. Add carbohydrate; don’t remove it from your diet. If the question is: “Are carbs bad?” The answer is “No. Just don’t eat too many.” Frankly, I am getting tired of hearing about “carbo-phobics.” You are not going to get fat, or stay fat, by eating a bagel in the morning, or a roll with your salad, or a bowl of rice. The idea that the bread/grain group is evil is unfounded. Sure, whole grain breads offer more nutrients and fiber, but eating a white roll isn’t going to undo your healthy eating or weight loss plan. What will undo your weight loss plan is junk food, candy, processed cakes and cookies, sugary drinks, tubs of icing, too many granola bars, too many rolls with your salad, and not moving your body enough.

4. Do you even know what you ate today? Were you hungry? Do you know how small or large your portion was? Did you count the handful of candy you took from your coworker’s desk? Being aware of what and how much you eat is important when it comes to changing behaviors for the better. Consider keeping a food log (stay posted, I will have a food journal published later this year).

About the blogger:

Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.

2010-11-01T14:31:00.000-07:00

Will You Successfully Change Your Habits?

By Lisa Nelson

If you are struggling to lose weight you know results follow diet and lifestyle changes. However, this means changing your habits. If you typically grab fast food for lunch, are you willing to switch and start packing a well-balanced meal instead? If you usually watch four hours of television daily, are you willing to cut back to three?

People fall into different stages when it comes to their willingness to change habits. We go through five stages when we make a change:

Pre-Contemplation:

You don’t realize there’s a problem and you have no intention of doing anything about it.

Contemplation:

The thought is there in the back of your mind and you realize you need to do something.

Preparation:

You recognize the problem and you are preparing for action, such as rearranging your schedule to go to the gym after work or purchasing a lunch bag and groceries so you can pack a lunch.

Action:

You are done thinking and you have started the change. You are now taking a 20-minute walk after work or you no longer grab fast food for lunch. You have taken action.

Maintenance:

You have continued to take action for six months or longer. You have maintained the healthy new habit. Now, watch out for relapse!

What the Experts Found

A recent study looked into the effectiveness of diet education for family members of hospitalized cardiovascular disease patients. The stages of change questionnaire was used to determine the participant’s readiness to reduce saturated fat intake. Participants were divided into two groups. One group received no education; the other group received special intervention with diet education tailored to each individual’s starting stage of change.

After one year, participants in the special intervention group saw the greatest reductions in cholesterol and saturated fat intake. This group was also less likely to revert to a prior stage of change. For example, they were less likely to go from “maintenance” back to “preparation.”

Why am I sharing this study?

I want you to realize that your success depends on you taking action you are ready for. You will drastically increase your success if you make time to move through the stages rather than jumping into a completely new behavior. Let’s say you know you need to be more active in order to lower your blood pressure. You’ve been thinking about it for awhile. Well, you don’t just suddenly start running five miles everyday; preparation is necessary. Make sure you have running shoes and look at your schedule to see where you’ll make time for activity. Maybe break it down into steps. Start with walking a mile, move up to jogging a mile, and then gradually increase your distance and speed. After you have a plan, take action. Once you’re in action you have to look ahead and determine how you’re going to maintain the new healthy behavior long term.

Changing habits is a process.

To learn more each stage of change, access the Stages of Change questionnaire, and read tips for moving forward, go to http://www.hearthealthmadeeasy.com and get a copy of "How to Make Heart Healthy Changes into Lifelong Habits."

About Lisa Nelson RD:
　
Learn more about Lisa Nelson RD at http://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com/.

6 Spooktacular Tips to Make Halloween a Healthy Success

2010-10-26T14:26:00.000-07:00

October always brings to mind fallen leaves and rain...not to mention pumpkin patches, hayrides and dressing up in costumes. In the health world, Halloween brings lots of candy and holiday parties that may sabotage your health goals. You also may be thinking about your children and making sure they have fun, but don’t over do it this season. Here are a few tips to help you and your family along the way so you can continue to achieve all your health goals!

• Have a limit. Let your children enjoy a few pieces of candy on Halloween night, but then limit the amount to one or two small pieces a day. Divide candy up in re-sealable bags and think about freezing chocolate, which can last several months in the freezer. If you are focusing on weight loss during this time, set a limit for yourself of how much candy you can have. An occasional piece of candy isn’t going to sabotage your weight loss goals.

• Slow down on alcoholic beverages at adult parties. They can add up in calories fast. Stick with one to two drinks and stick with water.

• Choose what you love. Whether you are going to a party or picking through your kids candy bag, pick what you love instead of eating whatever is there. Don’t love sugar cookies or almond joys? Skip them!

• Include exercise. Plan a haunted hike or a spooky stroll through a park or your neighborhood. Take advantage of nice weather and beautiful fall foliage during these autumn months.

• Think of fun alternatives. Kids who trick-or-treat have the advantage of receiving more candy then need-be, so try non-candy items. Kids love stickers, silly bracelets, temporary tattoos, spare change, juice boxes, pretzels, granola bars, mini water bottles and popcorn are all fun alternatives

• Read the food labels. Candy often times is high in fat, especially trans-fat. Avoid purchasing these types of treats and focus on limiting eating candy that lists hydrogenated oils as one of their ingredients.

• Have a hearty dinner before trick-or-treating. Plan a healthy meal so that your family will stay full and focused, helping them resist the use of candy to fill up an empty belly.

About Heather: Heather Stefan, RD, is a health educator and a licensed provider for Real Living Nutrition Services. She is also a wife and a mom of three young daughters who loves Halloween fun and festivities! Heather enjoys encouraging families to focus on using fresh produce, limiting processed foods, and cooking meals together. For more information about her and her weight loss services, go to www.heatherstefanrd.com

2010-10-16T13:48:00.000-07:00

What Colors Are on Your Plate?

by Meri Raffetto, RD

Can the colors on your plate tell you what health benefits you are getting?

As researchers are learning more and more about the foods we eat there is one topic that keeps coming up….phytochemicals. You may have heard about the craze for lycopene found in tomato products boasting its heart health benefits. Phytochemicals are biologically active chemicals (not classified as vitamins or minerals) found in foods that our bodies may use as part of their disease-fighting arsenal. A single tomato or orange contains hundreds, and possibly thousands, of phytochemicals.

This is very exciting news for researchers since many of these phytochemicals act as antioxidants and also provide other benefits for cancer prevention. They have also found that the color of the edible part of our fruits and vegetables can tell us what class of phytochemicals it contains and, therefore, what health benefits we can obtain. Finally! Now when your mother says eat your vegetables, they’re good for you… we can see how they are good for us!

Blue/Purple:

(blueberries, grapes, eggplant, plums)

Health Benefits: a lower risk of some cancers, aids in memory function, and healthy aging.

Green:

(spinach, broccoli, salad greens, green peppers, honeydew, kiwi)

Health Benefits: a lower risk of some cancers, vision health, and strong bones and teeth.

White:

(onions, bananas, garlic)

Health Benefits: healthy heart, and a lower risk of some cancers.

Yellow/Orange:

(oranges, yellow and orange bell peppers, yellow watermelon, carrots)

Health Benefits: healthy heart, vision health, improved immune system, and a lower risk of some cancers.

Red:

(strawberries, red bell peppers, pink watermelon)

Health Benefits: healthy heart, improved memory function, and a lower risk of some cancers.

Now you can enjoy a colorful plate of food and improve your health at the same time!

© Meri Raffetto, 2004

2010-10-04T14:38:00.000-07:00

Five Reasons to be Physically Active
by Lisa Nelson RD

Physical activity, both aerobic and anaerobic, is essential to any weight loss program. Here are five reasons to add physical activity to your daily routine starting today:

1. Lower your LDL cholesterol:

Being physically active daily for at least 30 minutes, such as taking a 30-minute walk, has been linked to reduced LDL cholesterol levels for both men and women.

2. Reduce your risk for diabetes:

Diagnosis of diabetes is on the rise, especially in children. Protect yourself and your children from developing diabetes by adding a minimum of 150 minutes of physical activity to your routine each week.

3. Decrease your risk of breast and colon cancer:

A study has found that women who are regularly active have a 35 percent reduction in risk of getting breast cancer. Physical activity also increases the survival rate for women diagnosed with breast cancer. The Harvard Nurses’ Health Study shows that walking three to five hours each week will decrease the risk of death by 50 percent. Physical activity has also been linked to reduced risk for colon and rectal cancers.

4. Increase your life span:

Individuals who stay in shape as they age live longer—particularly with regard to the risk of heart disease. An Archives of Internal Medicine study showed that a workout each day could add about four years to your life. A sample from the Framingham Heart Study found individuals who walked 30 minutes five days a week lived 1.3 to 1.5 years longer than sedentary individuals. Boost your exercise intensity and studies show you may add 3.5 to 3.7 years to your lifespan.

5. Improve your quality of life as you age:

Muscle mass declines as a normal part of aging. Starting at about the age of 30, your metabolism decreases about 2 percent every 10 years. This decrease is linked to a reduction in muscle mass. Lack of strength and a poor fitness level as you age equates to frailty and loss of independence.

Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!

About the blogger:　

2010-09-20T11:00:00.000-07:00

Thinking About Fish Oils
by Rosanne Rust, MS, RD, LDN

Fish oils are a good source of omega-3 fatty acids; a good reason to heed the advice of the American Heart Association and eat fatty fish at least twice a week. Research has shown that people with known heart disease who consume the recommended amounts of fish oil supplements or fish can lower blood triglycerides, reduce the risk of heart attack and stroke, and slow the build up of plaque in the arteries. Even your blood pressure may be slightly lowered. Fatty fish (such as mackerel, salmon, albacore tuna, and lake trout) does not contain the high levels of saturated fat that fatty meat products do. Instead, it contains two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenioc acid (DHA). You can also find fish oil as a supplement in capsule form.

What to Look For:

Since most research studies have shown the benefit of both EPA and DHA, it is a good idea to choose a fish oil supplement that contains both. When choosing a supplement, be sure that the company is reputable and uses a quality source of fish oil that is free of environmental contaminants. The benefits in lowering heart disease risk have been shown with fish capsules containing from 0.5 to 1.8 grams of EPA/DHA, but check with your physician before adding a supplement to your diet.

If you do not consider yourself a fish eater, you may be surprised at how delicious fatty fish choices are. When buying fish at the market there are several things to look for. Fish should be refrigerated or displayed on a thick bed of ice (no melting) and preferably in a case. Fish should not smell strongly “fishy,” but should have a fresh and mild smell. If buying a whole fish, look for clear eyes, firm and shiny flesh, and bright red gills. Avoid fish with slime near the gills and fish that looks dull.

Frozen fish is another option. Fresh catches are processed and flash-frozen immediately, usually right on the fishing boat. Be sure the package is free from damage, has been stored in the freezer and, if its cover is transparent, does not contain any frost crystals.

What to Avoid:

Since dietary supplements are not well regulated it can be easy to take higher doses than you need, so the best strategy to getting more fish oil in your diet is to eat fatty fish. While most fish on the market is generally recognized safe, there is some concern of mercury contamination in some species, such as mackerel. Most common fatty fish, such as tuna, salmon and trout, however, have been found to have very low mercury levels and are safe.

High doses of any fish oil can be harmful. High doses can cause bleeding, so you should avoid any supplement if you are on blood thinning therapy or are planning surgery. Consult your physician before taking a capsule form.

About the blogger:

2010-09-07T08:40:00.001-07:00

Four Steps to Overcoming a Weight Loss Plateau

by Lisa Nelson RD

Hitting weight loss plateaus is a part of the weight loss journey. Don’t let them discourage you! Here are four areas to think about so you can overcome this hurdle and continue losing weight:

1. Too few calories:
I do not recommend dropping your calories below 1200 per day. A calorie intake that is too low interferes with your metabolism and will make your body resistant to weight loss. If your calorie intake is less than 1200, I recommend gradually increasing it. Consult a dietitian to get a more specific recommendation for the ideal calorie intake for you.

2. Exercise Intensity:
Evaluate the level of your exercise intensity. Burst training (or interval training) and cross training are very effective. Be sure to mix up your routine to keep your body guessing and constantly adjusting to the workout. This will maximize the effectiveness of your workouts and your calorie expenditure—and promote weight loss.

3. Muscle Building:
Be sure to include strength training in your fitness routine. You need to build muscle to keep your metabolic rate higher throughout the day, not just during a workout. If you are not comfortable lifting weights, consult a personal trainer to learn correct lifting technique and prevent injuries. You can use something as simple as a dynaband to start building muscle. (By the way—strength training doesn’t mean you need a gym membership!)

4. Sleep:
Shoot for 7 to 9 hours of sleep every night. Lack of sleep interferes with hormone balance and makes weight loss difficult. Here’s a post that discusses the hormones impacted by lack of sleep and steps you can take to get a goodnight’s sleep: “Prevent Weight Gain With A Good Night’s Sleep.”

These are just a few of the factors that play a role in weight loss and overcoming a weight plateau. Are you ready for a step-by-step weight loss plan to ensure meeting your goals? I’d love to work with you one-on-one. Sign up for a Mini Diet Makeover and ask for me (Lisa Nelson RD) to get started on the right path today!　

About Lisa Nelson RD:　Learn more about Lisa Nelson RD at http://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com/.

2010-08-23T13:17:00.000-07:00

The Healthy Lunchbox
by Rosanne Rust, MS, RD, LDN

Moms and dads across the country are packing lunches every day as their children head off to school. Are you packing healthy choices?

Children need to be well fed so they are ready to learn. Have you ever tried to think straight while your tummy is rumbling? Our bodies will operate optimally if they are properly fueled, and children will have an easier time staying focused in the classroom when they eat a good lunch. Eating three balanced meals a day also helps support the immune system, which helps children stay well.

It is easier than you think to pack a balanced lunch. Lunchboxes should ideally include at least three food groups, and you may be able to sneak all five in! Choose lean meats, complex carbohydrates and a fruit or vegetable. Encourage your child to drink low fat white or flavored milk at school every day. Children and teens need three to four servings of milk or dairy a day to get the calcium they need. If your child does not like or tolerate milk, be sure you are providing alternate sources of calcium for strong and healthy bone growth.

Here are three basic tips for a healthy lunchbox:

(1) Include a variety of wholesome foods from the five food groups;
(2) allow your child to help make lunchbox choices; and
(3) include an element of fun or surprise (a treat).

Break the lunch into four parts: a main dish item, a fruit and/or vegetable, a treat, and a beverage. In choosing wholesome foods, do your best to limit overly processed foods. While some of these items may seem convenient, they offer less nutrition and there are healthy options that are just as quick and easy to put into a lunchbox. Take your school-age child to the grocery store with you once in a while and encourage him or her to choose a new fruit or vegetable. Let them pick out a loaf of bread at the bakery.

Here are some ideas for the main dish item:

* A traditional sandwich is always a hit. Choose whole grain breads or buns. Ask your child what he or she would like each week. It is okay if they want peanut butter on whole wheat bread every day, but encourage some variety. Try lean baked ham, turkey, or cheese sandwiches. Include extras like sliced cheese, sliced tomatoes, sprouts, or green bell peppers. Use cookie cutters to make fun sandwich shapes or cut slices of cheese. (It’s not a big deal if your child refuses the crust. You are better off removing the crust yourself than your child eating the sandwich and throwing a portion of it away with the crust. Children usually grow out of this eventually.)

* Try a wrap. Use whole wheat tortillas to make quick wrap sandwiches. Spread a tortilla with hummus or low fat cream cheese, then add a slice of baked ham and shredded lettuce. Wrap it up and it’s ready to go (hint: don’t tell your child it’s hummus, just call it a “new sandwich topping”!)

* Hardboiled eggs are great protein sources and easy to eat. They can be shelled ahead to save the child time and mess or sliced onto bread for a sandwich.

*Cube leftover meats or cheeses for a “finger food” lunch. Include whole wheat crackers and fruit with them.

*Try slicing a banana muffin in half and spreading it with peanut butter for a “muffin sandwich.”

Include a fruit or vegetable:

*Put fruit salad into a small container and also include a 4-ounce cup of yogurt. Tell your child they can use the yogurt as a fruit dip.
*Use a freezer pack to keep fruits cold and more appetizing.
*Include a container of ranch dressing for the baby carrots. It’s better to eat the carrots with ranch than to not eat any carrots at all.
*Pack a trail mix of raisins, dried cranberries and peanuts. Add a few chocolate chips or candies for fun.
*Smaller children often enjoy smaller, easy-to-eat fruits. Grapes, Clementine oranges or small bananas are easy.

Be sure to use a freezer pack for any perishable items such as meats, cheese, eggs, yogurt or milk. Include treat items such as pretzels, crackers, a cookie, cereal bar or a small bag of chips. Treats are okay once in a while as long as the rest of the lunch is balanced first. One Hershey Kiss is a great portion-controlled way to say: “I love you.”

While a homemade cookie usually contains more wholesome ingredients than a store-bought one, it is okay to offer processed cookies or snacks occasionally. Remind your children that they should eat whole foods first from the food groups (protein, grains, fruits and vegetables) before they dig into the “treat” item. Treats do not have to be food either; a little love note or sticker for younger children is a nice surprise for youngsters just learning to read.

It is also a good idea to do some planning ahead. Be sure to pick up fruits, meats, fresh breads and snack items on the weekend so you have the supply for the week. Think about baking a dozen quick banana muffins on the weekend, then freezing them for lunchboxes. Keep your pantry organized so that everything is at your fingertips. I keep my peanut butter in the cupboard near the bread to save myself steps and time in the morning.

Children form their eating habits at a young age. Balancing good nutrition with the occasional treat is an important lifelong skill. Start them off right by setting a good example and providing a healthy lunch for your children this school year.

About the blogger:

Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.

2010-08-09T08:36:00.000-07:00

Smart Cooking For Your Success

by Ursula Ridens

We can all use some helpful tips and new ideas when it comes to cooking. It’s so easy to get stuck in a rut with the same familiar foods and cooking methods. Unfortunately, this might be holding you back from reaching your health and weight loss goals.

We can train ourselves to do almost anything with a little willingness. Sometimes I talk to clients who turn their noses up at trying new foods or healthier recipes for fear that they won’t taste good. Perhaps they have a little too much emotion invested in their experience with food? While eating should be enjoyable, it doesn’t have to be a “cloud 9” experience.

Try these smart cooking ideas for a healthy twist! Be sure to allow your mind and palate an adjustment period to get accustomed to new tastes and textures.

* For crunchy tacos or tostadas, bake your tortillas in the oven rather than frying in a pan or buying prepared shells. Drape your tortilla over one or two metal rungs in the oven (or lay flat on the rack) and bake on low heat until crispy!

* Make a switch to preparing more vegetarian meals like chili, tofu stir fry or veggie burgers. These will usually have less fat (as long as you don’t add heavy sauces or lots of oil!).

* When making deli sandwiches, skip the mayo! Use veggies, hummus, balsamic vinaigrette, salad spritzers or sprays, or mustard for moisture.

* For garlic bread, drizzle olive oil rather than slathering butter or margarine on top. You’ll get a healthier type of fat and generally use a smaller portion.

* Be sure to use more egg whites than whole eggs when making omelets or making recipes that call for eggs. If you need two eggs, use one whole egg and one egg white.

* If you haven’t already switched to nonfat milk, take the plunge now! Also be sure to use non or low fat yogurts and sour cream.

* If you drink juice, get into the habit of diluting it with water. You can still enjoy the flavor with fewer calories!

* Buy lean meats such as skinless chicken and lean ground beef (90% lean or higher). When buying ground turkey or ground chicken look for ground breast meat. Use lean cuts of meat (pork or lamb tenderloin, loin chops or leg cuts: beef round, chuck, sirloin, or tenderloin) and choose beef that is labeled “Choice” or “Select” instead of “Prime,” which usually has more fat.

* Trim ALL the visible fat from chicken and meat before cooking.

* Drain ALL the fat from the pan after cooking.

* Consider using a BBQ or grill (like the George Foreman Grill) so the fat drains off while cooking.

* Use cooking spray in the pan rather than butter or oil.

* Replace half the oil in the pan with water when cooking or stir frying veggies.

About the Blogger:

Are you ready to take on the adventure of fun, healthy and smart cooking? Do you need help taking action? Get support from Ursula Ridens, Registered Dietitian and discover how you don’t have to be on a rigid diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula, her passion to help you achieve your health and weight loss goals through realistic lifestyle changes, and the program options available to you.

2010-07-25T11:07:00.000-07:00

Does breakfast make you hungrier?

by Lisa Nelson RD

When you eat breakfast in the morning do you find you are hungrier throughout the day? I recently had someone comment that this was what they experienced and for that reason they choose not to eat breakfast. So, let’s address why this may happen and what you can do if you find that eating breakfast increases your hunger.

First of all, there are two potential reasons breakfast can increase your hunger later in the morning:

1. Higher Metabolism
When you do not eat breakfast the body naturally adapts and conserves energy by slowing your metabolism and decreasing hunger. This adaptive function can lead to bad habits of not eating breakfast, also skipping lunch because you just don’t feel hungry, and then not eating your first meal until the middle of the afternoon. The major benefit of eating a healthy breakfast is to jumpstart your metabolism so you burn more calories throughout the day to promote weight loss. This elevated metabolic rate may cause feelings of hunger midmorning. It is okay to satisfy this hunger with a small snack, such as a handful of mixed nuts.

2. High Carbohydrate Breakfast
Now the second potential reason you may feel hungry after eating breakfast may be due to a poor breakfast selection. If you are eating a breakfast high in carbohydrates and low in protein you may experience a blood sugar drop that leads to feelings of low blood sugar (dizziness, weakness). Examples of high carbohydrate breakfasts that are low in protein include toast with jelly or a bowl of cereal with a glass of juice.

You can counteract this second cause of midmorning hunger by adjusting your breakfast choices. Select 100% whole grain toast with peanut butter, scrambled egg whites with cheese and a slice of 100% whole grain toast, cottage cheese with fruit, or a cereal high in fiber that includes sliced almonds or nuts for protein.

Are you ready for a step-by-step weight loss plan to ensure your goals? Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!　

About the blogger:

Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”

2010-07-11T06:49:00.000-07:00

Eat Your Carbohydrates!

by Rosanne Rust

While I am aware that many people are into following a “high protein diet,” I am becoming more and more aware of how too many people are unjustifiably shunning carbohydrates of all types in an effort to lose weight or improve health. It amazes me that so many people have come to believe that all foods like bread, pasta or rice are bad, and therefore they shun them completely.

I recently attended a wedding in which the woman behind me in the buffet line, knowing I was a dietitian, said, “You’re taking the pasta?” Clearly she was flabbergasted by my choice. Why?

Many people believe that carbohydrates are bad, and this type of blanket statement never warrants much truth. If carbohydrates were all so awful, I would have been obese a long time ago. I love carbs, and have been eating them my whole life (mind you, my pasta portion was an appropriate side-dish size at the buffet line, and I ate it all). At age 46, I admit that I am no swimsuit model, nor am I striving to be, but I’m certainly healthy and manage to maintain a reasonable weight.

The oversimplified statement that “carbs are bad” is just as untrue as making the statement “fats are bad.” We need a balance of protein, carbohydrate and fat in our diet; all three provide energy, that is, calories. Carbohydrates such as white breads, white rice, sugary drinks, juices, candy, pastries, baked goods and other highly processed, low nutrient foods may lead to weight gain if eaten in large quantities, but more complex carbohydrates, such as whole grains, pasta, beans, fruits and vegetables can promote good health and a balanced diet. These types of carbohydrates (whole grain breads, brown or wild rice, fruits, veggies) deliver important vitamins, minerals and fiber—and also “phytochemicals,” substances in foods that promote health and reduce disease risk.

Carbohydrates are found in a wide array of foods and all of them can be a part of your diet (bread, potatoes, pasta, rice, cookies, oatmeal, popcorn, soft drinks, pie, cake). Carbohydrates essentially come in two forms: simple and complex. It is how often we include the ‘simple’ carbs (sugar, sugary drinks, sweets, desserts) that is important to focus on, not carbohydrates in general. The basic building block of every carbohydrate is a sugar molecule called glucose, a simple union of carbon, hydrogen, and oxygen. Starches (bread, pasta, potatoes) are complex forms of carbohydrate and are essentially chains of sugar molecules. Chemically these chains may be straight or branched out. The digestive system handles all carbohydrates in much the same way—it breaks them into single sugar molecules (glucose), so our bodies can process them for energy. Some carbohydrates, such as fruits, contain simple sugars but also provide important vitamins, minerals and fiber.

Fiber is important to include in your diet. There are two types: soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber helps lower cholesterol by lowering LDL, or bad cholesterol. It also helps regulate blood sugar, so is helpful to those with diabetes. Insoluble fiber helps keep our stool bulky, thereby helping to prevent constipation and promote regularity. Both help us feel full and control hunger.

So, in sum, do not think of any one food or food group as bad, and be sure you are providing balance to your diet. Without balance you may be missing important nutrients and sabotaging your natural satiety or hunger control. Eat your carbohydrates at every meal. Fear not, carbohydrates are a good choice!
©Rosanne Rust 2010

About the blogger:

Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/

2010-06-27T15:06:00.000-07:00

How to Prepare Healthy Meals Quickly
By Lisa Nelson

Who likes spending time in the kitchen? Not I! But there are ways you can get in and out of the kitchen quickly with a well-balanced, nutritious - and good tasting! - meal.

Here are 3 tips to prepare healthy meals efficiently:

Keep it simple – Gourmet meals can be saved for special occasions. If you want to prepare a meal quickly, opt for recipes with fewer ingredients that do not require elaborate preparations.

Make it a habit – Prepare the same meals on a fairly regular basis and you’ll be able to throw ingredients together without thought.

Multi-task – Now this is usually frowned upon, but when it comes to preparing a meal it’s good to juggle more than one task at a time, such as water on to boil while you prepare the meat and veggies.

Are you ready for a step-by-step weight loss plan to ensure you achieve your goals? Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!

About the blogger:

Lisa Nelson RD is the founder and owner of eNutritionServices, which offers support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report "How to Make Heart Healthy Changes into Lifelong Habits."

2010-06-14T08:23:00.000-07:00

Breakfast: Your New Secret Weapon For Weight Control
By Rosanne Rust

You may be thinking that skipping breakfast is saving you calories, but think again. Usually this leaves you hungrier later in the morning and later in the day, sabotaging your weight control efforts.

Breakfast is important because it helps you ‘break the fast,’ which jump-starts your metabolism in the morning. It also provides you with needed energy so you can focus on the tasks at hand. Breakfast skippers often replace calories during the day with mindless eating. A nibble here, a nibble there, and by lunchtime you are famished and overeat. Stop this cycle and start thinking about how you can add a quick breakfast to your meal plan.

If you want to be successful at weight loss, act like a successful loser. People who make eating breakfast a daily habit lose more weight and keep it off longer. To fuel up in the morning, try to include a bit of protein with your carbohydrate. Also include fiber – whole grains and fresh fruit. If you eat high-fiber, low-energy, dense foods – such as oatmeal with strawberries and walnuts, or granola with low-fat yogurt, you can eat more and with fewer calories. Try out these quick ideas:

- Cereal and milk – check portion size. Generally it’s 1 cup with 4 ounces of low-fat or nonfat milk.
- English muffins have fewer calories than bagels. Try a wholegrain type; add 1 tsp peanut butter for protein.
- One slice of pizza may work for some people.
- A yogurt with ¼ cup crunchy wholegrain cereal or low-fat granola cereal.
- Oatmeal with fruit and chopped nuts.
- One ounce of cheese melted on wholegrain toast.

Breakfast helps children and teens maintain healthy weights too. Getting something into your children and teenagers before school is better than nothing. If they really don’t want to eat, at least make sure they drink some milk or orange juice. Better yet, arm yourself with some on-the-go ideas for those kids who can’t get out of bed on time:

- Breakfast Square Bars.
- Instant Breakfast powder in 12 ounces of milk.
- A banana spread with peanut butter.
- A fruit smoothie – whip up ½ cup low-fat yogurt, a banana or handful of berries, and two ice cubes. Blend and serve.
- Packaged peanut butter crackers with a glass of milk.

Set a good example for your children and start eating a healthy breakfast every day. It could be your new secret weapon to weight control.

About the blogger:

Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. You can sign up to work with her at http://www.rosannerust.com/.

©Rosanne Rust 2010

2010-05-22T16:05:00.000-07:00

Your Eating Pace - A Closer Look

by Ursula Ridens

What determines your eating pace? Do you eat fast or slow? How do you feel after you’ve eaten fast? Whether you know the answers or not all these are great questions to explore.

Eating fast is linked to overeating and could be the one thing that holds you back from reaching your health and weight goals! Even if you’re eating healthy nutritious foods, overeating will deliver excess calories and keep you from losing weight. If you finish your meals within 5, 10, or even 15 minutes, your eating pace is too fast.

Things that may lead to eating too fast ...

- Going into the meal feeling overly hungry.
- Distractions or multitasking while eating – watching TV, talking on the phone, working on the computer.
- Standing while eating.
- Eating while driving in the car.
- Eating during intense or emotional conversations.
- Eating when you’re in a hurry to leave the house or get another task done.
- Not leaving enough time to prepare and eat meals (poor planning, sleeping in, procrastinating about cooking, etc.).
- Eating with others who eat fast.

The results of eating fast …

- Overeating.
- Feeling bloated and overly full.
- Guilt or regret.
- Missing out on the taste and enjoyment of the food…and wanting more!
- Not remembering what you ate.

Here’s what you can do …

1. Tune in to your body cues and see if you can feel the differences between varying degrees of hunger, satisfaction, and fullness while you eat.

2. Allow at least 20 minutes to eat your meals – this gives your body time to receive the signal from your brain that you’re full!

3. Put your utensils down between each bite.

4. Hydrate yourself well by taking a sip of water between each bite.

5. Push your plate away halfway through the meal and take a break before continuing to eat.

6. Create an environment that makes you want to stay put and enjoy the meal…perhaps

decorative place settings, candlelight, or music.

7. Chew well and savor each bite.

8. Set a timer or watch the clock to make sure you’re pacing your meal.

9. If you typically eat your meals with a spouse, family member, roommate or friend, ask them to pace their eating too so you’ll have a role model to follow.

10. Limit distractions.

11. Practice, practice, practice!

Are you up for the challenge? Slow your eating pace so you can truly savor each bite, stop when you’re comfortably satisfied rather than overeating, and achieve success in your weight loss efforts!

About the blogger:

Need help taking action? Get support from Ursula Ridens, Registered Dietitian, and discover how you don’t have to be on a rigid diet to succeed! Visit http://www.ursularidens.com/ to sign up or learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

2010-05-17T11:08:00.000-07:00

Tips to Reduce Sugar Intake

by Lisa Nelson
　
Limiting sugar intake can be difficult. Sugar is pretty much an everyday staple in the US. The USDA recommends limiting sugar intake to 10 teaspoons per day, but the average American consumes 34 teaspoons per day. But limiting sugar intake is not only important as you pursue your weight loss goals, it’s also important for your overall health.

Here are 5 tips to cut back your daily sugar intake:

1) Divide and conquer to reduce sugar.
Gradually switch yourself from regular/sweetened beverages and foods by mixing them with unsweetened counterparts. For example, combine half a serving of sweetened yogurt with half a serving plain yogurt. Mix sweetened juice with water to dilute the sugar content. You can even switch yourself from regular soda to diet by mixing the soda together – half a can regular with half a can diet (although diet soda is still not the healthiest choice). After a week or so, gradually increase the portion of unsweetened food or drink to a ratio of ¼ sweetened to ¾ unsweetened. Before long you won’t even miss the extra sweetness.

2) Plan ahead when it comes to dessert.
Establish a plan for when you’ll indulge in dessert and when you won’t. For example, sweets twice a week with dinner only – never lunch. Or dessert at the office birthday parties only twice a month. If you have desserts daily, consider outlining a plan to alternate fresh fruit – have dessert one day, fruit the next.

3) Watch ingredient lists.
Sugar can easily be hidden in food just because you don’t know how to pronounce half the words in the ingredients list, let alone understand what is sugar. Here are some common terms for sugar: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.

4) Switch to all-fruit spreads.
All-fruit spreads are a great alternative to jams and jellies. They are just as sweet and flavorful but with much less added sugar. Check you grocery store to see your options next time you shop. All-fruit spreads go well on toast, mixed with plain yogurt, and slightly heated to drizzle on pancakes and waffles in place of syrup.

5) Avoid sports drinks.
Corporate America has done a great job marketing sport drinks to the many individuals interested in being physically active to improve their health. Unfortunately, many sports drinks are loaded with sugar, such as Gatorade, All Sport, and Powerade. It’s much wiser to replace the fluid losses from a good workout with water.
　
Are you ready for a step-by-step weight loss plan to ensure you　achieve your goals?　Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!　

About the blogger:

Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com, which offers support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits."

http://www.lisanelsonrd.com

2010-04-27T12:23:00.000-07:00

Two Simple Steps to Manage Your Weight
By Ursula Ridens

According to America On The Move Foundation research, there are two simple steps that will stop weight gain and significantly improve your chances for weight loss:

1. Eat 100 calories fewer per day.
2. Increase daily activity by just 2000 steps.

Well, that doesn’t sound too bad! Here are some easy ways to get the job done ... Try any one of these tips to save at least 100 calories:

- Switch out your 1 cup juice at breakfast for water.
- Skip the cheese on your sandwich (load up with a variety of veggies).
- Enjoy your salad without the croutons.
- Reduce your portion of cooked pasta or rice by ½ cup.
- Eat fresh fruit instead of dried fruit.
- Cut out 1 tablespoon butter, margarine, or mayonnaise over the course of the day.
- Choose broth-based soups instead of cream-based soups.
- Downsize your Starbucks coffee – switch your Grande (16oz) Caramel Macchiato (with 2% milk) to a Tall (12oz) nonfat Caramel Macchiato.

Use one of these simple ways to add extra steps to your day: (aim for a minimum of 2000 extra steps, which is 1 mile)
- 4 laps around a nearby school football field - 2000 steps.
- 10 minutes mowing the lawn - 2000 steps.
- 15 minutes vacuuming - 1875 steps.
- 20 minutes washing/waxing the car - 3220 steps.
- 1 hour bowling - 6420 steps (take the family out and have some fun!).
- 30 minutes gardening (moderate) – 4830 steps.
- 30 minutes walking for pleasure – 3750 steps.
- 30 minutes yoga – 2700 steps.
- 15 minutes jogging – 3765 steps.

(These activities have been converted to steps by America On The Move.)

The key is to be deliberate. Engage in extra activities and make intentional changes with your food choices on a daily basis so that you’ll be sure to get results!

Losing just 5-10% of your total body weight has been shown to greatly reduce health risks. This is a great reason to have a realistic expectation for your goal weight. While losing 40 or 50 pounds may be your ultimate wish, keep in mind that you’ll receive benefits with only a fraction of this. If you weigh 185 lbs, losing just 9 pounds (5%) will improve your health! Be sure to set a short-term and long-term goal for your weight.

Set your deliberate goals today!

About the blogger:

Need help taking action? Visit http://www.ursularidens.com/ to learn more about Registered Dietitian Ursula Ridens and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes. Click here to get support from Ursula and discover how you don’t have to be on a rigid diet to succeed: http://www.reallivingnutrition.com/products.aspx.

2010-04-19T15:21:00.000-07:00

How to Retain Nutrients When Preparing Vegetables
by Lisa Nelson, RD

Vegetables are full of vitamins and minerals essential to optimal health and　promoting weight loss.　Here are just a few of the nutrients found vegetables:

Vitamin A - Vision, Bone Growth, Dental Health

B Vitamins - Metabolism, Growth, Reproduction

Vitamins C and E - Antioxidants to Prevent Cell Damage

Calcium - Bone Health, Muscle Contraction

Magnesium - Muscle Relaxation, Insulin Secretion

When it comes to cooking and preparation, these nutrients can be fragile　and diminished depending on how long they are exposed to heat and water. To get the most nutrition out of your vegetables, make the following part of your routine:

1. Keep the peel.

Removing the peel also removes significant nutrients. For example, discarding an apple peel throws out　dietary fiber, vitamin C and various other minerals. If you are concerned about pesticides, instead of removing the peel thoroughly wash vegetables to　remove　contaminants – or you may want to select organic produce. If you are in the Real Living Nutrition ‘Balance Program,’ look under "My Tools" for a handout entitled: ‘The Dirty Dozen – Learn What Foods to Buy　Organic.’

2. Chop Vegetables After Cooking.

If you chop vegetables prior to cooking, the larger exposed surface area increases vitamin and mineral loss. One study showed that carrots retain 25% more of certain nutrients when they were cooked whole rather than chopped. There is also some evidence that chopping after you cook enhances the flavor of the vegetable.

Begin your journey to optimal health and weight loss with Registered Dietitian Lisa Nelson. Lisa is a dietitian with Real Living Nutrition Services, at http://www.reallivingnutrition.com/. Sign up for a　Mini Diet Makeover today!

About the blogger:

Lisa Nelson RD, founder and owner of HeartHealthMadeEasy.com and health expert for The Health Central Network, offers support, education and guidance as you achieve your heart health　goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report "How to Make Heart Healthy Changes into Lifelong Habits." You can reach Lisa at http://www.lisanelsonrd.com/ or http://www.reallivingnutrition.com/LisaNelson.aspx.
　

2010-04-05T14:03:00.000-07:00

Adventures in Healthy Eating: Learn to Travel Lightly

by Heather Stefan, RD

Summer is a great time to think about vacation, and so is spring break! But with food temptations lurking around every corner, it’s hard to think about eating healthily while away on a trip. And yet, whether you’re taking a family road trip or flying to a unique destination, there is no reason why you should give up on making healthy decisions. The key to making your vacation a nutritional success is to find a balance between simple indulgences and large portions and high-fat food options. Here are a few tips to help you navigate the jungle…

Family Road Trip - Leave on a Full Tank!

Whether you are setting off to an undetermined location or know exactly where your destination will be, a little planning gets you a long way. Always start your trip after a light meal or a snack. This will give you energy for the long haul. When planning your meals, roadside restaurants and fast food stops usually specialize in greasy, high-fat food options. If you pick healthier options, such as small sandwiches or mixed green salads with grilled chicken, you reduce calories and fat grams. Or, instead of stopping at a restaurant, take packed meals and snacks in a cooler. Stop at a roadside stop and have a picnic. It’s a great way to stretch your legs and take in some fresh air. And, if you have kids, it’s a good way to help them burn off some much needed energy. As for snacks: bottled water, trail mix, peanut butter sandwiches, yogurt and fresh fruit are easy convenience items that you can take with you. But don’t get in the habit of snacking your way through the boredom of your long drive. Sip on water or chew sugarless gum to help control those nagging signs. Also, stay clear of filling up on soda pop and coffee drinks. They are full of empty calories with little nutritional benefit, and are usually high in calories.

Flying Healthily

With the soaring cost of gas prices, flying may be your best bet when traveling. With so many safety regulations at the airports, knowing what you can and can’t bring may keep you from packing healthy snack foods yet relying on airport food courts and restaurants. Since mealtimes are often short at the airport, bringing food to eat at the gate is a timesaving option. Whether you buy it there or bring it from home (inside your carry-on with the allotted amount of luggage and carry-on liquids), you can control your food options with items like a sandwich, veggies and broth soup. Also, remember to keep yourself hydrated; flying can lead to dehydration. Choose water or 100% juice over pop and alcohol. And, peanuts will satisfy you better than the pretzels!

Arriving at Your Destination

Whether you’re staying at a hotel, an all-inclusive resort, a condo or cabin, you can tailor your trip around an eating plan that is right for you. If your hotel offers a continental breakfast, pick yogurt, fresh fruit, cereal and low-fat milk as your breakfast. At an all-inclusive resort or cruise, you may find yourself “pigging-out” just because you can. Pick and choose your battles! If there are foods that you don’t have often, pick those over your everyday foods. And, watch your portions. Try small amounts of those high-fat rich foods and load your plate with fresh fruit, vegetables and lean proteins such as grilled fish.

It is easiest to control your diet while on vacation when you stay at a condo or cottage. With access to your own kitchen you can plan your meals around foods you know will be good choices. This is also a fun time to try new recipes and “theme” meals, since you probably have more time to spend preparing your meals.

Simple Indulgences

Vacations are a great time to see new sites and explore new places. They are also a perfect time to enjoy the local flavors and flare. If the area you are visiting is known for a specific dish, then, by all means, enjoy it without guilt! As always, it comes down to how much you’re eating, so limit those special treats. And keep your diet routine while you are traveling. Stick to three meals and snacks, just like you would at home. If you are eating out at restaurants most of the time, split a meal with another traveler or order ala-carte entrees. Also, remember that a vacation is a great way to add extra exercise by walking. Even if you get away from your typical workout routine, you can put on your pedometer and set realistic walking goals. By simply planning ahead you will be able to enjoy all the indulgences of your vacation while maintaining a healthy lifestyle!

About the blogger:

Heather Stefan, RD, is a local, private-practice dietitian, health educator and nutrition coach who specializes in using a non-diet approach to weight management through an online weight loss program called Real Living Nutrition Services (http://www.reallivingnutrition.com/). For more information, please visit her website at http://www.heatherstefanrd.com/, or you can email her your nutrition questions at heatherstefanrd@gmail.com .

Overeating Risk Self Assessment by Ursula Ridens

2010-03-25T13:28:00.000-07:00

Are you putting yourself at risk for overeating, weight gain, or sabotaging your weight loss plan? Use this tool to evaluate how vulnerable you might be. Knowledge is power!

Self-Assessment:
You can assess your current and future risk levels. First, select the time frame for your assessment.

Are you assessing your risk level for?
1. This moment
2. Later today
3. Tomorrow at a special event
4. Next week as you go back to work
5. Or ______________________________ (you fill in the blank)

Do you experience or anticipate any of the following?

Yes or No --- Upcoming social events/restaurant outings/travel

Yes or No --- Mood/emotions (like boredom, anger, frustration, loneliness, stress, etc.)

Yes or No --- Lack of sleep

Yes or No --- Skipping meals or going long periods without eating (physical deprivation leading to excessive hunger)

Yes or No --- Diet mentality (mental deprivation like the “good” vs. “bad” food or “all or nothing” thinking; Example: “Since I ate that cookie, I’ve already blown it. I might as well just give up today.”)

Yes or No --- Cravings

Yes or No --- Storing food on the kitchen countertops (like bread, crackers, chips, sweets, etc.)

Yes or No --- Overbuying food (like bulk foods)

Yes or No --- Watching TV, multi-tasking, or standing up while eating

Answering yes to ANY of these can increase your risk for overeating. Don’t let that discourage you! The good news is that once you know the areas that put you at risk, you’ll be able to make a plan so that you don’t fall prey to behaviors or choices that are sure to add on pounds or prevent you from reaching your weight loss goal.

Example:

Mary knows that going to work tomorrow will potentially set her up for falling off her weight loss plan. She takes the self-assessment and realizes that there will be several challenges in her day: stress about a big project that she needs to complete, a potluck for a co-worker’s birthday, and a meeting right after work which means she won’t get home until 8:30pm. Rather than just going through her day without a plan she decides to be proactive and comes up with some strategies.

Mary’s plan is to schedule in two breaks during the time that she’s working on her project. During those breaks she plans to go outside to get some fresh air and de-stress. As for the potluck, she has a plan to scan over the potluck table before serving her plate. She’s going to give herself permission to choose two “specialty” items that might be higher in calorie but only in moderate portions and then balance that out with fruits and veggies. She’s also going to pack a snack to eat mid-morning so that she’s not starving when she heads in to the potluck. She’s decided to pack a sandwich and salad to eat right before her meeting after work. That will give her the fuel she needs to be alert during the meeting and again not be starving when she gets home. When she gets home she knows that her typical pattern is to go straight to the kitchen and begin munching (while standing up) so she decides to first take a detour and head to the bathroom for a warm shower to unwind from the day. Then she’ll feel refreshed and calm and can make a reasonable selection for her evening snack.

Wouldn’t you feel great at the end of the day making smart choices and preventing out of control eating! No shame, no guilt as you head off to bed.

You can stop overeating and stay on track with your weight loss goals by being proactive and learning to anticipate the barriers that might get in your way! Try using the Overeating Risk Self-Assessment tool over the next few days.

Need help taking action? Get support from Ursula Ridens, Registered Dietitian and discover how you don’t have to be on a rigid diet to succeed! Visit http://www.ursularidens.com/ to sign up or learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

2010-03-08T14:28:00.000-08:00

Prevent Weight Gain With A Good Night’s Sleep

by Lisa Nelson

Lack of sleep is a common problem. We are so busy it is often hard to make going to bed at a reasonable time a priority. However, if you are struggling to lose weight, getting adequate sleep is essential. Research shows a strong link between a lack of sleep and obesity.

Sleep deprivation affects the balance of two hormones that regulate appetite and satiety – leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain you are hungry and should eat. Studies show that when you are sleep deprived, leptin levels decrease and ghrelin levels increase. This causes you to feel the urge to eat more when you do not get enough sleep.

You need at least 7-9 hours of sleep each night.

Here are three tips to help you get a good night’s sleep:

1. Exercise regularly.
Being regularly active during the day makes falling asleep easier. As little as 20-30 minutes of activity helps. Don’t exercise too late, which can actually stimulate the body and make sleep more difficult.

2. Avoid alcohol, caffeine and tobacco.
Alcohol makes falling asleep easier, but reduces the quality of sleep you receive. Caffeine can still interfere with sleep for up to 10-12 hours after consuming it. The nicotine found in tobacco acts as a stimulant, which may disrupt sleep.

3. Select bedtime snacks that promote sleep.
A light snack before bed may promote better sleep, especially if it contains the amino acid tryptophan. Tryptophan combined with a carbohydrate source promotes better sleep. Adding calcium will also help the brain use and process the tryptophan.

Here are a few examples of good bedtime snacks:

Warm milk with half a peanut butter sandwich
Low fat yogurt with granola
Hot chamomile tea with a piece of fruit

Are you ready for a step-by-step weight loss plan to ensure you achieve your goals? Sign up for a Mini Diet Makeover at http://www.reallivingnutrition.com/MDMSales.aspx with dietitian Lisa Nelson to get started on the right path today!

About the blogger:

Lisa Nelson RD is the founder and owner of eNutritionServices, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”

2010-02-22T10:16:00.000-08:00

Manage Your Stress to Lose Weight and Control Your Diabetes

by Sylvia White, RD, LDN, LPC

We all know that stress is a part of life. There are some good points to having stress, as stress can cause us to take action, but an overall high level of stress can cause health problems. Chronic stress can cause weight gain as well as play havoc with blood sugars if stress is not managed.

If we go back in time to the cave men, we can look at how our bodies respond to stress. If a cave man went out hunting and a bear came after him, he would go into the flight or fight response, choosing either to fight the bear or run. This response would trigger hormone responses, such as an increase in cortisol to help increase energy for fighting or running, and a decrease in serotonin levels to prevent falling asleep when action is needed.

Increased cortisol results in your body storing fat (which encourages weight gain) because the cave person would need that stored energy for fighting or running. The decreased serotonin levels result in your body craving carbohydrates, because the carbohydrates are easily transferred to energy. The carbohydrates also function to help relax and comfort you since your serotonin level is not optimal. Sustained stress hormone elevation can lower thyroid function, which can affect your metabolism. The stress hormones can also interfere with growth hormones, which affect your muscle mass, resulting in a lower muscle mass and decreased metabolism.

Along with stress, many behaviors can increase cortisol, such as skipping meals, not getting adequate sleep, not eating properly, and consuming high amounts of alcohol, caffeine, sugar and fat.

If we think about our level of stress compared to the cave man, the cave man’s response to stress was immediate and then, when the bear disappeared, his stress level went down. The problem with stress today is that the stress level remains elevated all the time, resulting in a constant increase in stress hormones in our systems. By lowering our stress and working on how we manage stress, we can lower our stress hormones and help promote weight loss and better diabetes control.

Tips to Relieve Stress

1. Determine what you can control and what you can’t control. We sometimes waste a lot of time worrying and trying to solve problems that we cannot control. It is important to learn to stop and decide whether you can really change the situation, or whether it is beyond your control so that you need to just let it go and change how you are approaching it.

2. Take time for you. I frequently hear that it is selfish to take some time for yourself. I also hear that there is never enough time to do something for yourself. But if you think about running ragged and never having any downtime or “you” time, it is taking away from how you are responding to others in your life. By being stressed, anxious and worried you may be more irritable with those you love, or may not be fully present to enjoy the moment because you are off in your mind worrying about other things. So, by taking time for you, you are able to take care of others better. It is like the airplane analogy: put on your own air mask before putting on your child’s. So make it a priority to schedule some “you” time. It can be something simple like a quiet cup of coffee in the morning, a hot bath, reading a favorite book, going for a walk, or developing new hobbies.

3. Eat healthily and limit stress-increasing foods such as sugar, caffeine and alcohol. Also eat regular meals and planned snacks; skipping meals can increase stress. Many people are not breakfast eaters, so try lighter breakfasts such as a granola bar or smoothie. Seek out a Registered Dietitian if you need help in this area.

4. Try guided imagery, meditation, yoga or progressive relaxation. Guided imagery is a process in which you do deep breathing and imagine yourself somewhere pleasant, such as a beach. You imagine using all your senses: feeling the sand, smelling the salt water, hearing the waves and birds, seeing the blades of grass blow and the waves crash. Even a five minute “vacation in your head” will help relax you. I had a client tell me: “I go fishing in my head.” I love a CD available on amazon.com called ‘Ten Minutes to Relax.’ It is a quick guided imagery that can help lower stress. Progressive relaxation is a process where deep breathing is used along with tensing and releasing the muscles in order to see whether muscles are tense without you realizing it. You will find that releasing muscles helps you relax. Many audios are available that will help you learn this process. When done daily, guided imagery and progressive relaxation help lower overall stress.

5. Take “4 x 4” breaks each day. This means learning to take four small breaks throughout the day, and take four deep belly breaths. This will help you slow down and relax a few times during the day.

6. Exercise. Yes, this is the dreaded word most people do not like to hear. But exercise is a great stress reliever. It also can increase your energy level and help you focus better. Exercise helps lower cortisol levels and stimulates serotonin, so build regular exercise into your routine. Plus you get the benefit of burning calories to help you achieve weight loss.

7. Find a support person. Find someone you can trust and share your thoughts and feelings with them. When thinking of a support person, discern who a healthy support person would be. It should be someone who listens and is nonjudgmental – not necessarily someone to solve your problems, but someone willing to be present with you who will not tell you to “get over it.”

If you work on lowering your stress to help change your cortisol and serotonin levels, you will see the benefits in your life. Work on adding some of these techniques each day, as well as other stress techniques; this is not a complete list of stress reduction methods. It may help to schedule these tips on your calendar or post sticky notes as reminders. And don’t be afraid to seek help from a professional if you need more individualized attention. In order to stay on track, you can enlist the help of an online registered dietitian at Real Living Nutrition Services®. I would love to work with you, and can be reached through the links below.

About the blogger:

Sylvia White, RD, LDN, LPC, is a licensed provider for Real Living Nutrition® programs. You can sign up to work with her at http://www.reallivingnutrition.com/SylviaWhite.aspx . And sign up for a free newsletter with tips on weight loss and diabetes control at http://www.sylviatwhite.com/.

2010-02-08T17:14:00.000-08:00

Love Yourself: Be Your Own Valentine

by Rosanne Rust, MS, RD, LDN

It’s Valentine’s day, and most of us think about giving or getting special tokens of appreciation – such as flowers, chocolates or jewelry – from our loved ones. While I hope all your Valentine wishes come true, I want you to think about giving yourself a valentine. That’s right, be your own Valentine!

Here are some thoughts: Without your own good health and emotional wellbeing, you are not as effective at anything you attempt to do, including caring for others. Once you decide to make some changes in your eating habits or exercise routine, you will automatically feel empowered – and have a better sense of wellbeing. This good feeling will help you be more productive in every other aspect of your life.

Here are a few gifts to give yourself this month:

(1) Schedule at least 20 minutes of exercise time into at least five days of the week.
(2) Spend at least one hour per week planning your eating strategies. This may include keeping a food journal, writing up a healthy shopping list, reviewing some healthy menu ideas for the week, or planning out daily snacks.
(3) Be sure to keep healthy snacks portioned out to eat daily, such as almonds, mixed nuts, low fat cheese or yogurt, wholegrain cereals, fresh or dried fruit.
(4) Sign up for the Mini Diet Makeover (http://www.reallivingnutrition.com/MDMSales.aspx) to make sure you are on the right track and to get the support you deserve.

In order to stay on track, you can enlist the help of an online registered dietitian at Real Living Nutrition Services®. We are the premier Online Nutrition Coaching site. You deserve only the best!

About the blogger:

Rosanne Rust is a licensed provider for Real Living Nutrition® programs. You can sign up to work with her at www.rosannerust.com. She is also the coauthor of ‘The Calorie Counter for Dummies®,' which is available at www.rustnutrition.com.

2010-01-25T13:10:00.000-08:00

Five Salad Bar Mistakes to Avoid
by Lisa Nelson

If you’re trying to lose weight, a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side dish or the main entrée. However, a salad can quickly become a weight loss disaster if you make any of the mistakes below! Stick with the following five rules to maximize weight loss and nutrition.

(1) Don’t choose iceberg lettuce.
Iceberg lettuce is one of the most common types of lettuce you’ll find in grocery stores and salad bars. Unfortunately, iceberg lettuce provides minimal nutrients and is mostly crunch and water. To make a nutritious choice, select dark green leafy lettuce varieties such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.

(2) Don’t skimp on fresh vegetables.
You can afford to splurge on fresh vegetables such as broccoli, carrots, cabbage, peppers, cucumbers, tomatoes and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals. Don’t hold back on these items!

(3) Don’t skip the protein.
If your salad is your entrée it’s important to add some protein such as chopped eggs, nuts and seeds, beans, or shredded meat. Many salad bars offer turkey, ham, chicken or seafood.

(4) Don’t load up on salad toppings.
Croutons, sesame noodles and bacon bits are a few common salad toppings. These topping should be used sparingly. They provide minimal nutrients and are high in calories.

(5) Don’t select a high fat, high calorie salad dressing.
Now, if you’ve avoided the first four mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar-based salad dressings or low fat, low calorie salad dressings if they are available – and use them sparingly. Tip: Dip your fork into a small cup of salad dressing before every bite instead of pouring the dressing on your salad. You get great flavor with every bite and use significantly less dressing.

Are you interested in improving your health and weight loss? Outline your action plan for success today! Sign up for a Mini Diet Makeover (http://www.reallivingnutrition.com/MDMSales.aspx) and work with Lisa Nelson to get the answers you need regarding your individualized nutrition needs.)

About the blogger:

Lisa Nelson, RD, is the founder and owner of eNutritionServices, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”

2010-01-11T18:44:00.000-08:00

Getting More Bang for Your Breakfast!
by Ursula Ridens

Aren’t we all trying the get the most “bang for our buck” these days? Well, how about getting more BANG for your breakfast? Studies show that indeed breakfast is the most important meal of the day. Yes, your mom was right on this one!

According to the National Weight Control Registry, those that successfully maintained a 30 pound weight loss for at least one year ate breakfast most - if not all - days of the week. Other studies have also confirmed that breakfast eaters are less hungry later in the day (so eat less over the course of the day), make better food and exercise choices, and experience weight loss!

Here are 3 breakfast tips that you won’t want to pass up:

(1) Eat within 1 hour of waking up to rev up your metabolism.

(2) Include at least 3 food groups for energy and satiety – choose from the following food groups: whole grain, fruit, vegetable, dairy, protein, and fat.

(3) Choose 100% whole grain or 100% whole wheat grain products to boost up the fiber content and hold you over until the next meal (aim for a minimum of 3-4 grams of fiber per serving).

Did you know that the usual white bagel with 2 tbsp peanut butter for breakfast will deliver roughly 500 calories and 20 grams of fat? The low fiber content will probably lead you to feel hungrier later in the day. Here are a few simple breakfasts that will give you more “bang for your breakfast” - more balance, volume, and fiber so you’ll stay satisfied longer, yet delivering fewer calories and less fat so you can stay on track with your weight loss goals.

Breakfast #1:
2 slices 100% whole grain toast with 3 tsp peanut butter and an apple – 400 calories, 10 grams fat

Breakfast #2:
1 cup of cooked unsweetened oatmeal, ½ cup low or nonfat milk (on the side or mixed in w/the oatmeal), plus 1 cup of berries for sweetness, and 7-10 almonds or walnut halves – 420 calories, 10 grams fat

Breakfast #3:
2 whole grain waffles with 3 tbsp light syrup, topped with ½ cup berries and ½ cup plain low fat yogurt on the side – 390 calories, less than 10 grams fat

(Note: your calorie needs may be more or less than the above breakfast examples provide. These are ideas for generally adequate breakfast meals. Sign up for a Mini Diet Makeover (http://www.reallivingnutrition.com/MDMSales.aspx) to get the answers you need regarding your individualized nutrition needs.)

And - Keep it simple! Some breakfast is better than none at all. If you have little appetite in the morning and normally skip or postpone breakfast, start with something small, such as 1 cup yogurt or a piece of fruit within 1 hour of waking, and gradually increase over a week or two to a complete balanced breakfast. It’s likely that your body’s appetite cue (your hunger) will adjust and you’ll become more ready for breakfast as it gets used to the gradual increase in nutrition.

Try these 3 simple breakfast strategies to lose weight! You’ll feel more satiated and notice that your nutrition improves over the rest of the day.

About the blogger:

Need help taking action? Click here to get support from Ursula Ridens and discover how you don’t have to be on a rigid diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

2009-12-28T18:13:00.000-08:00

Three Tips for a Healthy New You in 2010

by Lisa Nelson

This is the year you are going to be successful! You just need to rethink a few of your ideas regarding healthy eating. To be successful with your healthy eating and weight loss plan you need to keep it simple.

Here are three tips to get you started on the right path this year:

(1) Focus on nutrient dense foods. Select nutrient dense foods to promote your overall health and weight loss. The nutrient density of a food is measured by the amount of nutrients a food contains versus the number of calories. For example, fruit is very nutrient dense while potato chips have a low nutrient density.

(2) Lose the diet mentality. Diets typically backfire. If you lose weight by following a diet it’s very likely you will gain the weight back. Studies even show you will gain back more weight than you lost. Following a diet can lead you to start obsessing about food and eventually to binge-eating patterns. Instead of “going on a diet,” focus on forming healthy new eating habits.

(3) Eat well-balanced small meals. Keep your metabolism high by eating 5 to 6 small well-balanced meals every day, instead of the standard 3 large meals with no snacks. This allows your body to burn calories efficiently versus storing extra energy as fat. Shoot for a small meal or snack every 3 to 4 hours.

Are you ready for a customized weight loss plan to ensure this is the year you achieve your goals? Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!

About the blogger:

Lisa Nelson RD is the founder and owner of eNutritionServices, which offers support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”

2009-12-14T19:00:00.000-08:00

5 Tips to Stay Motivated in 2010
by Lisa Nelson

The new year is is just around the corner and you know what that means . . . a New Year resolution! If you're like me, every year you set a goal to make a change for the better. This should be a time of great excitement; however, you may be approaching it with a sense of dread instead. Will you achieve your goal or will it end up being another resolution that falls by the wayside?

The statistics are not very encouraging. Most people give up on their New Year resolutions within three weeks. According to one discouraging study, only 8 percent of Americans actually achieve their New Year resolutions! Would you like to keep yourself motivated and make this the year you achieve your goals?

Here are five tips to stay motivated:

(1) Set realistic goals. Set a goal you know you can achieve. If you are currently inactive, it's unrealistic to set a goal to run 5 miles 3 times a week. Instead, set a goal you can achieve, such as "I will walk 30 minutes 3 days a week." Realistic goals can be motivating because once you achieve your goal you can set a new one! This allows you to see the progress you're making. Which brings us to the next important strategy . . .

(2) Set measurable goals. Measurable goals make it possible to track your progress. For example, instead of setting the goal "I will eat out less often this year," change it to "I will eat out no more than once a week this year." By setting measurable goals you can easily keep track of whether you are sticking to your goals.

(3) Write your goals down. Writing down your goals makes them real, whereas keeping a mental list leaves them as imaginary. Post your resolution where you will see it everyday as a reminder and it will give you added motivation.

(4) Tell a friend. Share your goals with others. This provides a sense of accountability. It's much easier to let yourself down when you haven't shared your plan with someone else. Talking about your plan with a trusted friend or family member will surely increase your desire to succeed.

(5) Reward yourself! When you achieve a goal, reward yourself. It is important to recognize your accomplishments and treat yourself. Just make sure your treat is in line with your goal. If you want to lose weight, this is not the time to indulge in an ice cream sundae. Consider other rewards you would enjoy, such as a good book, new music CD, or new pair of shoes.

Want help staying on track? Get started working dietitian Lisa Nelson via a Mini Diet Makeover today!

About the blogger:

Lisa Nelson RD is the founder and owner of eNutritionServices, which offers support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report "How to Make Heart Healthy Changes into Lifelong Habits".

2009-11-30T20:11:00.000-08:00

Begin The Holiday Season With Thought
By Rosanne Rust

This is a busy time of year. The to-do list grows as many of us prepare for the upcoming holiday season: baking, shopping, wrapping, and attending special events are just a few of the items added to the list; but have you added ‘eat well and exercise’?

November and December may in fact be the most important months to set clear goals for weight management. I often advise my clients to maintain their weight through the month of December, and then focus on more weight loss when January rolls in. Maintaining your regular exercise schedule is vital to balancing out the extra calories that you may inevitably take in. You might even consider adding another day of walking or weightlifting to your routine.

Consider these tips to keep you on track this season:

* Schedule 20 to 40 minutes of exercise 5 to 6 days a week. Exercising more regularly is a great strategy now. It will not only help with weight maintenance but will help reduce stress. Even if you only have 20 minutes, fit in a brisk walk or a short session of abdominal work, push-ups, leg lifts and stretching.

* Try to not skip meals. Have portable, healthy snacks on hand so you can grab something quickly when you have an extra busy day (try Quaker Breakfast Bars, Kashi or Go-Lean bars, fresh fruit, yogurt smoothies or almonds).

* Do sit down and relax for at least one meal per day. Plan ahead to make time for a relaxed lunch or dinner. Put your fork down and sip water between bites. Remember, it takes 20 minutes for our brains to send the “I’m full” signal.

* Add your dietary goal for the week to your to-do list. Writing out goals helps us achieve them and keep track of them. Writing specific goals such as “I will eat three pieces of fruit each day” or “I will add more protein to my morning snack” can help keep you focused.

* Don’t purchase items you do not really need. Retailers deluge us with seasonal items, usually at the front entrance or aisle end, where everyone must pass by. Before you mindlessly throw food items into your cart, think: “Will I use this in the next two weeks?” If you won’t, skip it. You don’t want to end up with large frozen food or snack items in your freezer or pantry in January (and nobody but you to eat them).

* Round out your own entertaining with fresh foods. Be sure to add a veggie tray or fresh fruit to your table. In addition to the traditional crudités, add sugar snap peas or baby vegetables to your platters. Use cucumber slices instead of crackers to spread low fat dips on. Sprinkle pomegranate seeds over your fruit platter or scoop of lowfat vanilla yogurt or ice cream.

* If you aren’t already enrolled in one of the Real Living Nutrition programs, this is a great time of year to seek support in meeting your goals. You can employ healthy habits and still enjoy the season (and eat the foods you love). When you enroll, there is no timeline you must adhere to.

To learn how to achieve this healthy balance, sign up for the Mini Diet Makeover to get a head start on good eating habits now, and don’t let the holiday season sabotage you! Instead, get comfortable, feel good, and enjoy.

Rosanne Rust, MS, RD, LDN

About the blogger:

Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (http://www.rustnutrition.com/). She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®. For more information about her online weight loss counseling and nutrition coaching service, visit her Web page at http://www.rosannerust.com/ or contact her at Rosanne@rustnutrition.com.

2009-11-16T18:21:00.001-08:00

The Scoop on Sugar

by Ursula Ridens

Have you ever wondered how much sugar is too much?

In August 2009, the American Heart Association (AHA) published guidelines in 'Circulation: Journal of the American Heart Association' suggesting that our sugar intake be limited to no more than 6 teaspoons added sugar (25 grams or 100 calories) for women and no more than 9 teaspoons added sugar (37 grams or 150 calories) for men per day. Can you guess what the average American consumes each day in added sugars? A whooping 22 teaspoons (355 calories) each day!

How will you know if you’re eating added sugars?

In addition to the obvious table sugar that you might add to sweeten your coffee or cereal, look out for the following ingredients in sweetened drinks and packaged foods such as cereal, yogurt, desserts, candy, soda, and fruit drinks:

Honey
Sugar (all kinds: brown, raw, sugar cane)
Corn sweetener
Corn syrup
Glucose
High fructose corn syrup
Maltose
Dextrose
Malt syrup
Molasses
Sucrose
Syrup

The American Heart Association’s new guidelines apply to added sugars, not to those naturally found in fruit and milk, such as fructose and lactose. However, food manufacturers are not required to list the amount of added sugars separately from the amount of naturally occurring sugars on food labels; the two are combined together in the total grams of sugar. That makes it really hard for us to know if we’re choosing a product that has a lot of added sugar vs. natural sugar, but read on for important tips on how to tell which is which.

Here’s how you can be sure to limit added sugars:

1. Choose fresh foods more often.
2. Limit eating processed packaged foods.
3. When eating processed packaged foods, try to avoid those that have the above ingredients listed as one of the first three ingredients on the label. The higher an ingredient is on the ingredient list of the nutrition label, the more of that ingredient is in the product.
4. Cut out beverages such as regular sodas, and juices that are not 100% fruit juice (1 can of soda has about 8 teaspoons of added sugar!).
5. Use sweeteners such as honey and sugar (any kind!) only in very small amounts.

So what’s at stake?

If your intake of added sugar is near the intake of the average American, at 22 teaspoons per day, and you make the decision to limit your added sugar intake to the new AHA guidelines stated above, you’ll lose:

Women: almost 27 pounds per year!
Men: 21 pounds per year!

Not only will cutting back on added sugars help you lose weight, but you’ll also reduce your risk of high blood pressure, high triglycerides, insulin resistance, and type 2 diabetes. Are you ready to tackle the added sugars in your diet? Set just one goal to reduce your sugar intake this week.

2009-11-02T05:51:00.000-08:00

A Word on Supplements
by Rosanne Rust

There are numerous supplements on the market today, promising everything from instant fat loss to more energy to better athletic performance. If you are engaged in a weight loss program that includes new fitness goals, do you think you could benefit from a supplement?

Whether you are an elite athlete or exercising for weight loss, no supplement can replace hard work. Many athletes today use specially developed supplements in hopes that they will perform better or recover more quickly. There is some benefit (mostly in terms of convenience) to packaged supplements, but, for the most part, you really can get the nutrients you need from regular food, especially if you are working on personal fitness or losing weight.

Supplements that may benefit those exercising for weight loss:

· B-complex
· Omega-3 fatty acids
· Green Tea

B vitamins are used to convert proteins and carbohydrates into energy and are also used for cell repair and production. They are found in green leafy vegetables as well as many fruits, beans and grains. B12 is found in eggs, meats, chicken and fish. Some research has shown that athletes who lack B vitamins may have reduced high-intensity exercise performance and are less able to repair muscle or build muscle mass. So, supplementing with a B-complex is a good idea for both athletes and anyone trying to lose weight, to ensure the body is in adequate supply, thereby helping convert and use foods for energy (or burn calories). B vitamins are water-soluble so there is little risk of toxicity. While no supplement can replace the need for fat-burning physical activity, some, like B vitamins, can help the body do its job.

In addition, Omega-3 fatty acids (which can also be found in fatty fish) help your nervous system work properly and may also help the body lose weight by regulating hormones that burn fat. Green tea, which can either be incorporated into your diet or taken in supplement form, may also help the body utilize fat, according to some preliminary research studies.

Sports bars are convenient and an easy way to get carbohydrate and protein in a low fat package. Protein powders make a convenient drink mix for the athlete’s recovery or can replace a meal if time is short. But for the most part, after a bike ride or exercise session, a big glass of low fat chocolate milk will do your body just as much good as an expensive supplement.

If you use a supplement, always follow package instructions, use only brands that include the USP (United States Pharmacopoeia) seal of approval, and discuss any supplementation with your physician (some supplements interfere with other medications). However, instead of counting on supplements, maintain a balanced diet as the foundation of your weight loss or performance nutrition plan.

About the blogger:

Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (www.rustnutrition.com). She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®.

Learn more about Real Living Nutrition Registered Dietitian Rosanne Rust here: http://www.reallivingnutrition.com/rosannerust.aspx. Or visit her Web page at http://www.rosannerust.com/.

2009-10-19T05:53:00.000-07:00

Watch Out for Fall Food Fumbles!
by Ursula Ridens

Fall is often the time that people get derailed from their weight loss efforts! They’ve worked hard all summer long to achieve or maintain a leaner figure so they could feel more comfortable and wear those stylish shorts, summer dresses, and swimsuits. By the time fall hits they’re ready for a break and unfortunately that often means putting on some weight.

Have you started to fumble on your weight loss plan? I’m not much of a football fan but I do know that a fumble could mean the difference between winning and losing the game.

Take inventory now…What’s putting you at risk for gaining weight this fall?
• Following a quick fix diet or unrealistically low calorie goal this past summer.
• Shorter days and cooler weather limiting your outdoor activities and exercise.
• Holiday candy at the office.
• Tailgate parties and holiday gatherings – rich foods and alcoholic beverages.
• Baking more often in the spirit of the season.
• Comforting winter-time beverages like eggnog, lattes, and hot chocolate.
• Exhaustion from running around town buying gifts and preparing for the holidays.
• Climbing stress levels from all there is to be done before the New Year.
• Dwindling sleep as your mind spins with overwhelming thoughts of ….
• Depressed mood with the change of the seasons.

If you’re not aware of where you might fumble, the odds are stacked against you! All of these can influence you to make poor choices. For example, the more time you spend after work or on the weekends trying to cram in your holiday shopping, the less time you’ll spend planning and preparing a healthy meal…. For many individuals this means a quick stop at the nearest fast food restaurant or shopping mall eatery.

The good news is that, now that you’re reading this, you’ve become more aware so you can head these off, and be successful at avoiding weight gain this fall.

Try these solutions:
• Be sure to get plenty of sleep (most ideal is 7 - 8 hours per night).
• Start your holiday gift shopping early rather than putting it off until the last minute.
• Sit down once or twice per week to plan out your dinner meals.
• Drink plenty of water.
• Eat a snack before you go to a party so you’re not famished when you get there.
• Set aside some time to relax and de-stress (try just 15 minutes per day).
• Have fun baking your holiday goodies – freeze a few for yourself, then wrap the rest up as gifts for neighbors and coworkers.
• Limit specialty beverages that are loaded with calories.
• Look for healthier options to your favorite treats, like low fat eggnog vs. regular eggnog (you can even dilute the eggnog with nonfat milk and still get the yummy flavor without all the extra calories).
• Use recipe substitutions like fruit purees (apple butter) instead of butter or margarine in baking.

Take a minute to reflect on where you’re most likely to fumble. Now, set one or two goals to make sure you bounce back and protect yourself against those unwanted pounds!

2009-10-06T09:15:00.000-07:00

Body Mass Index – How Does Your Body Mass Measure Up?

by Lisa Nelson RD

Research has made it very clear that being overweight equals increased risk of heart disease, diabetes and other illnesses. One of the easiest ways to measure whether you’re at risk is to calculate your body mass index (BMI).

BMI is a number calculated from a person’s weight and height. Please take a moment and calculate your BMI right now, because knowing your BMI will give you a good sense of whether you’re at a healthy weight.

BMI = weight (lbs) divided by height (in.), divided by height (in.) x 703

For example, if your weight is 185 lbs and you are 5′7″ (67 in.), your BMI equals 29:

185 divided by 67 divided by 67 x 703 = 29

BMI Categories:

Underweight = <18.5>

Normal weight = 18.5 - 24.9
Overweight = 25 - 29.9
Obese = >30

In our example, the individual that weighs 185 pounds at 5′7″ is considered overweight.

Now, don’t get hung up on the categories and whether or not you’re considered overweight or obese. The reason you subscribe to this newsletter is to learn what changes you need to make in order to be healthy and lose weight. Part of this is looking at reality (even if it’s not pretty!) and taking a positive step forward to get where you want to be.

So, compare your BMI with what’s considered normal and healthy. The most recent BMI study completed on more than 1 million Americans in 1999 revealed the healthiest BMI’s for men to be between 23.5 to 25.0 and for women between 22.0 to 23.5.

If you have a BMI greater than 25, you can lose weight and lower your BMI through healthy food choices and physical activity to reduce your risk of heart disease, diabetes and other diseases.

Sign up for a Mini Diet Makeover with Real Living Nutrition dietitian Lisa Nelson to receive guidance on where to start and what steps you need to take to see results.

Lisa Nelson RD eNutritionServices 406-600-7783 http://www.lisanelsonrd.com/

Stop Wasting Money - Take Control of Your Health Get your FREE report today at http://www.lisanelsonrd.com/hearthealth.html

2009-09-21T09:06:00.000-07:00

Losing Weight the Intelligent Way – Eating From the Inside Out
by Ilona Fordham

We all want to feel energetic, alive and vital, but sometimes our food choices and lifestyle habits don’t support this way of being. In our fast-paced culture, foods that have been overly processed can’t supply the nutrients we need to stay on top of our game, while being desk-bound isn’t a friend to the rear! How can we balance the demands of our modern day lifestyle while losing weight and improving our health?

Eating from the inside out takes the focus away from weight loss while emphasizing inner health and wellness. By respectfully nourishing the ‘inner self’ and providing what the body needs through good nutrition and a healthy lifestyle, weight loss is a natural by-product; this is intelligent weight loss.

Intelligent weight loss happens gradually, preserves lean body mass and improves health and longevity. Intelligent weight loss doesn’t happen with fad diets. Intelligent weight loss is a bonus when we eat for our health and vitality and not for a dress size. The body is a precise piece of machinery and with the right nutrition it will run optimally.

20 Tips For Healthy Weight Loss

These 20 super quick tips will get you on the right path for a life-changing relationship with food, health and energy. Though some of the tips are very easy, they could change your life forever.
1. Eat little and often. This will keep blood sugars level and stable throughout the day. When blood sugars are stable we are less likely to crave sweets and energy levels are preserved. If the day begins with sweets (i.e. a donut), it can be difficult to get off the sugar rollercoaster. Instead, choose whole grains and lean protein to keep the blood sugars steady.
2. Get active. Exercise is a key ingredient to a healthy, happy life. No one can dispute the many healing benefits of physical activity. Find something you like and do it often!
3. Cut down on salt. Salt is hidden in many processed foods. Increased salt intake has been associated with high blood pressure; most people don’t know they’re salt sensitive until diagnosed with high blood pressure. The easiest way to cut down on salt is to cut down of processed and packaged foods.
4. Use spices instead. Use cinnamon, ginger, cayenne and cardamom in cooking to promote weight loss. These spices have been shown to promote balanced blood sugars and give the metabolism a boost. Use them on whenever you can.
5. Get enough sleep. Recent research has shown that those who sleep less have more struggles with their weight. It appears that getting enough shut eye encourages the body to heal and metabolize efficiently. How much is enough? If you wake before the alarm buzzes, that’s a good indication you’ve had enough rest. Most people need 7-8 hours.
6. Keep a food journal. Research has shown that keeping a food journal can keep the pounds off. There is something about writing down everything consumed (both foods and beverages) that is a wonderful deterrent to overeating.
7. Slow down and chew. The Zen masters said “chew your drinks and drink your foods.” I’m not suggesting you go that far, but taking the time to chew rather than inhale food not only increases nutrient absorption but can also decrease total intake. It takes 20 minutes for the brain to receive the signal from the stomach that it’s full. By eating more slowly the likelihood of overeating is decreased.
8. Write down your health and wellness goals. We all know the importance of setting career and business goals, but what about health goals? How will you ever become a star belly dancer if you don’t cement this dream in writing? Take some time right now to set some realistic and measurable health goals.
9. Tell yourself you are not on a diet but eating for health every day! No one enjoys feeling like they’re on a diet so don’t be on one! Instead eat for health and throw the fad diet in the trash.
10. Decorate your plate with a rainbow of colors. The many colors of fruits and vegetables are a key to their nutritional bounty. The deep pigments of plants protects them from chemical damage and these colorful ‘antioxidants’ provide the same benefits to us. Anthocyanins are found in purple foods – beets, eggplant, and grapes while Lutein is found in broccoli, chard, kale and spinach. Fill your plate with a multicolored salad for serious health protection.
11. Eat seasonally. These days any fruit or vegetable can be found in the supermarket at any season. There was a time when our fruits and vegetables traveled from the nearby farm during the growing season. The benefits of buying seasonally include fruits and vegetables available at the peak of nutritional ripeness and at a lower cost. To find the growing season of your favorite fruit, shop at your local farmer’s market.
12. Include protein with every meal and snack. Protein provides the staying power to maintain energy levels without impacting blood sugar. For fewer artery clogging fats choose lean and vegetarian sources of protein such as peanut butter, nuts, beans, seeds, organic eggs, tofu, chicken and turkey.
13. Include essential fats daily. Not all fats are bad. In fact, some fats are essential to health because the body can’t make them. These include omega-3 fats from cold water fish (salmon, mackerel etc.), flax and algae. The American Heart Association recommends 1-2 grams of omega-3 fats every day for super heart health. Not a big fish eater? Fish oil supplements are a convenient option. Also, sprinkle ground flax seeds on your cereal or salad.
14. Eat until satisfied, then stop. The residents of Okinawa, known for their longevity and healthy aging, have a saying at the dinner table which basically translates to “eat until 80% full.” It turns out this is a very important little saying, and one that we should all incorporate. Completely stuffed would be 100% full so 80% full would be comfortably full, but not stuffed. Stopping at 80% full is a great way to listen to your own internal hunger cues and balance your food intake. Give it a try at your next meal.
15. Eat fermented foods. Fermenting foods is an ancient way of preserving and preparing foods. It also turns out that fermented foods are high in healthy bacteria, or ‘probiotics.’ Probiotics help to keep the gut healthy by creating a healthy environment for good bacteria to flourish. 70% of our immune cells are in the gut, so a healthy gut means great immunity. Fermented foods include yogurt, miso, tempeh and some drinks.
16. Include foods with healthy fats. Healthy fats are unsaturated and are protective for the heart, the skin and overall health. Foods with healthy fats include avocadoes, nuts, nut butters and fish.
17. Take time to get calm. Prolonged stress plays havoc on health, increasing risk of blood sugar problems, high blood pressure, fatigue and weight gain. Stress can also increase the tendency to emotionally eat. Find ways to relax and de-stress: take a walk in nature, meditate, practice yoga – whatever works for you – but make the time for a mental vacation.
18. Focus on nutrient density. Make every calorie count by choosing foods with a high nutrient value (e.g. fruits, vegetables, whole grains, fish, beans, low fat diary and lean meats). Minimize foods with generous calories and no redeeming nutrition – Twinkies, soda, cakes and most processed foods.
19. Drink lots of water. Adequate water is essential for staying hydrated, for flushing toxins through the kidneys and colon, and for glowing skin. Water and green tea are great hydrating choices. Green tea contains l-theanine which has been shown to help relaxation and decrease anxiety while at the same time increasing alertness.
20. Listen to your body. Pay attention to cravings, hunger and fullness signals. Eat intuitively and make food choices intelligently. Deprivation is not a part of intelligent weight loss; there is always room for small indulgences. Enjoy a small dessert or a glass of wine with the knowledge that balance is the basis of a healthy mind and body.

About the Blogger:

Ilona Fordham is a Registered Dietitian and licensed provider of Real Living Nutrition Services. To learn more about Ilona visit: http://www.reallivingnutrition.com/ilonafordham.aspx

2009-09-07T07:21:00.000-07:00

Proven Tips From People Who Have Successfully Kept Weight Off!

By Ursula Ridens

The National Weight Control Registry (NWCR), established in 1994 by Rena Wing PhD, from Brown Medical School, and James Hill PhD, from University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. This research study gathers information from people who have successfully lost weight and kept it off. Anyone who is 18 years of age or older, has lost at least 30 pounds, and has maintained a weight loss of at least 30 pounds for one year or more may register for the NWCR.

Registry members have lost an average of 66 pounds and kept it off for 5½ years! According to the NWCR, there are several common characteristics among those who have successfully maintained weight loss:

1. Attention to diet (low calorie, low fat)
2. Increase in exercise

3. Weight monitoring

So, what exactly do the NWCR members do to successfully keep weight off?

* 78% eat breakfast every day

* 75% weigh themselves at least once a week

* 62% watch less than 10 hours of TV per week

* 90% exercise, on average, about 1 hour per day

There is one caveat that I’d like to mention regarding monitoring your weight. Weighing yourself is a very personal choice. Some people experience frustration in seeing their weight (perhaps it isn’t changing as fast as they expect), which leads to “giving up,” or experience too much focus in weighing themselves (i.e. feeling obsessed), which gets in the way of healthy thinking and daily living. I believe that we can be successful in losing weight without stepping on a scale and instead use other monitors of weight – such as how clothes fit, energy level, and ease of body movement.

My personal and professional approach is to focus on healthy choices with food and activity and positive behavior change, while allowing the weight to naturally go down as a side effect rather than making weight the #1 priority.

Now, if you’re thinking, “Wait a minute, I haven’t even lost any weight yet so these tips don’t apply to me!” stop that thought. These same tips will also promote weight loss – not just maintain weight loss!

I encourage you to practice one of the above tips this week!

Learn more about Real Living Nutrition dietitian Ursula Ridens here: http://www.ursularidens.com/.

Need help taking action? Click here to sign up and get support from Ursula Ridens and discover how you don’t have to be on a rigid diet to succeed! https://www.reallivingnutrition.com/UserRegister.aspx?RDCode=3013.

2009-08-24T14:01:00.000-07:00

Cut the Fat - Save the Flavor
by Lisa Nelson

Let’s say you are trying to lose weight but struggle to give up the treats you love. I want to give you some simple tips for modifying recipes and baked goods so you can indulge in your sweet tooth once in awhile - without compromising your waistline.

Here is a short table with basic substitutions to reduce fat and calories in some of your favorite foods, while maintaining the flavor you enjoy.

Instead of . . . Substitute. . .

Whole milk . . . . . . 1% or fat free milk
Whole egg . . . . . . 2 egg whites or egg substitute
Vegetable oil . . . . . . Non-stick vegetable oil or canola/olive oil
Butter/Margarine . . . . . . Applesauce, fruit puree or vegetable oil
Cream . . . . . . Evaporated Skim Milk

If you’re modifying an old family recipe it will take some trial and error before you find the right balance between healthier substitutions and a quality product. When baking it may work best to replace half the ingredients with a healthier alternative. For example, if a recipe calls for 2 cups all-purpose flour, use 1 cup all-purpose flour and 1 cup whole wheat flour instead. You can also reduce the amount of fat added to a product. For example, instead of 1 cup of oil try ¾ cups of oil. You may not even notice a difference. Experiment with different options until you get a product you enjoy.

Try Using Fruit Purees

Never baked with fruit purees? Well, here’s a quick lesson on how to use them to make moist baked goods without the artery-clogging fat.

The reason fat makes products taste good is because it adds moisture, flavor and a tender texture to baked goods. Substitution of fruit purees or nonfat dairy products can provide some of the same fat-like characteristics without the actual fat. The type of fruit puree you choose to use will affect the final product. For example, a prune puree provides rich flavor with a moist, tender texture. A prune puree works best in recipes containing chocolate, cinnamon or orange seasoning. For some recipes it may be best to just replace half the fat. For example, replace 1 cup butter with ½ cup pureed prunes/bananas/applesauce and ½ cup butter instead.

I'd love to coach you to more energy and weight loss. Click here to sign up and we'll get you started on the right path to a better you!

Learn more about Real Living Nutrition dietitian Lisa Nelson here.

2009-08-04T16:40:00.000-07:00

Get Outside for Early Morning Workouts

by Rosanne Rust

Research has shown that people who exercise in the morning are more successful at weight loss than those who do not. The reasoning for this may be as simple as this: Those who exercise in the morning actually do it.

Even if you do not consider yourself a “morning person,” once you establish a new routine, you may be surprised at how good it feels to check “exercise” off your to-do list so easily. By scheduling your walk, run, or weight lifting in the morning, you are able to fit it into your day before the activities of the day take over. It allows you to be more consistent with your goal to exercise 3-5 days a week. Another bonus: only one shower needed.

Here are some quick tips to get you into a new routine:

~ Set your alarm. The first few times your alarm rings at 5:30 am will be tough, so do some things to make it easier. Have your clothes ready the night before so there is minimal effort going into getting dressed. Splash some cool water onto your face. As you slowly put your clothes on, trudge over to the sink and wash your face and rinse it with cool water.

~ Allow enough time to ‘wake-up.’ While it sounds like a better idea to jump out of bed five minutes before you leave the house, it is better to give your body a little time to stretch. Walk around the house, move a little, stretch, and you will feel better when you begin your warm up.

~ Find a friend. Meeting someone will help you stick with your goals. Whether you are driving to the gym or running to meet a friend at a halfway point, this strategy helps you stick with it. It makes it more fun too.

~ Start now. Summer is a great time to enjoy the morning. You will feel so accomplished the first day you complete your exercise routine before 7am!

Take advantage of daylight and get outdoors as much as possible. While the treadmill is a great rainy day alternative, studies show that people burn more calories walking or jogging outdoors, in natural terrain.

About the blogger:

Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (http://www.rustnutrition.com/). She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®. For more information about her online weight loss counseling and nutrition coaching service, visit her Web page at http://www.rosannerust.com/ or contact her at Rosanne@rustnutrition.com.

Chia - from clay pot to health food! by Ilona Fordham

2009-07-14T08:54:00.000-07:00

The ancient Aztecs were on to something when their warriors subsisted on a small seed called Chia during battles and long marches. Today, most people are familiar with Chia because of the Chia pets seen or television, the cute little clay pots that sprout vegetation for fur and hair. Little was known, however, of the seeds tremendous nutritional value and medicinal properties until they starting sprouting up in health food stores as a nutritional food.

Chia seeds are a wonderful addition to any eating plan. Chia seeds have 11g of fiber per 1 ounce serving, most of which is soluble fiber; the kind that is very heart healthy and great for balancing blood sugars. You can see the soluble fiber at work if you try mixing a spoon of chia seeds with water, after about 5 minutes a gel starts forming. All this soluble fiber means it’s an excellent ingredient for weight loss and satiety. Fiber takes a long time to pass through the digestive tract so it can help us feel full for longer. Not to mention that fiber helps keep the digestive tract working smoothly!

Chia seeds are also a wonderful source of omega-3 essential fatty acids – 4915mg per ounce of dry seeds. Essential fats are so called essential because they must come from our food because the body can’t make them. Omega-3 fats have been shown to be heart friendly and have anti-inflammatory properties. Most people don’t get enough omega-3’s in their diet so chia seeds are another food (along with oily fish and flax seeds) that can help fill the gap. Unlike flax seeds, chia seeds do not have to be ground to receive the benefits and they can be stored without risk of rancidity.

There are limitless ways to incorporate Chia seeds into your diet: add to juice, smoothies, soups or muffins etc. Chia has a mild nutty flavor that I find very yummy when mixed straight with water. Chia seeds can be found at your local health food store. Experiment and enjoy!

About the Blogger

Ilona Fordham is a Registered Dietitian and licensed provider of Real Living Nutrition Services. To learn more about Ilona visit: http://www.reallivingnutrition.com/ilonafordham.aspx

Battle of the Beverages – To Lose or Not to Lose by Ursula Ridens

2009-06-30T08:55:00.000-07:00

Are you ever confused by the plethora of beverages available? Which do you choose? Diet or regular? Caffeinated or decaf? Juice or milk? Tea or lemonade? How about lattes?

How will they affect your weight loss efforts?

Consider these tidbits…

Soda: For routine soda drinkers, cutting out regular sodas can be one of the easiest ways to lose weight! A 12 ounce Coke has 140 calories and 39 grams sugar (almost 10 tsp sugar). Eliminating 1 can of Coke daily over a 1 year period of time would result in nearly a 15 pound weight loss! Can you imagine the excess weight caused by drinking Big Gulps?

Diet Soda: Remember that while diet sodas are calorie free, consuming beverages (or foods) with artificial sweeteners on a regular basis influences your taste-buds and brain to prefer or crave sweetness. This can backfire and result in an increased intake of other high sugar high calories beverages and foods.

Caffeine: Stick with decaf beverages. Caffeine causes a drop in blood sugars which can stimulate your appetite.

Juice and Milk: While 100% juice and non or low fat milk do offer some nutritional value, they also contain about 90-140 calories per 1 cup. Calories received through beverages do not “trigger” the satiety part of brain in the same way that calories received from food does. In other words, drinking a cup of milk does not satisfy hunger as well as eating 1 cup of yogurt, which may lead you to continue eating. So consider that it’s best to meet your calcium and vitamin C needs through foods rather than drinks.
Sweetened Tea and Lemonade: Watch out! Flavored teas and lemonade are loaded with sugar. In an 11.5oz can of Arizona Lemon Tea you’ll get 130 calories and 35 grams sugar (almost 9 tsp sugar) and Lipton Brisk Lemonade is slightly higher! One of these drinks daily is equivalent to 1 additional pound gained each month! Enjoy these only on occasion.

Specialty Coffee Drinks: Most of us know that lattes and specialty coffee drinks are typically calorie laden. A Grande (16oz) Starbucks Caramel Frappuccino (with whipped cream) has a whopping 380 calories, 15 grams fat, and 48 grams sugar. You’d gain over 2 pounds each month if you chose this drink 5 days a week on your way to work! For savings to your pocket book and waistline choose these infrequently. When you do stop by your favorite coffee shop for a delicious cool drink, order a small (12oz) iced decaf, non fat, sugar-free flavored latte which is only 60 calories, 8 grams sugar, and zero fat!

So you ask, “What should I drink?” Here are some healthier alternatives…

Water: Need I say anymore! If you don’t prefer plain water then add a lemon or orange wedge. Another option is to buy packets (powder) of True Lemon, True Orange, or True Lime to flavor your water (calorie free without artificial sweeteners). For a free sample click on this link http://www.truelemon.com/sample.cfm.

Flavored Waters (sparkling or non-sparkling): Choose those that have natural flavor essence – they are calorie free but without artificial sweeteners. Try Calistoga, Crystal Geyser, and Perrier.

Fruit Spritzer: For a special treat, make your own fruit spritzer with ½ cup 100% juice like orange, pomegranate or cranberry juice, plus ½ cup mineral water, seltzer water, or club soda. Per 1 cup you only get about 60-70 calories.
Herbal or Green tea: Choose those that are unsweetened and add 1 tsp honey (20 calories), Stevia (a zero calorie sweetener - limit amount/frequency), or lemon for flavor. Green tea offers powerful antioxidants for improved health but also contains caffeine – so keep it to one or two cups per day.

Cheers! I hope you find that fine-tuning your beverage choices is an easy way to shed some pounds!

Are you ready to take the next step? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

Summer Hydration Helps Weight Loss by Ursula Ridens

2009-06-16T10:41:00.000-07:00

Have you ever been dehydrated? If so, then you know it doesn’t feel so nice!

Below are symptoms of dehydration and how they may stop you from losing weight.

* Poor concentration, cloudy thinking, irritability, headache – under these conditions you are more likely to make hasty food decisions and select items that are less nutritious.

* Constipation and bloating – feeling uncomfortable physically can lead us to want comfort foods (typically high calorie) to soothe as well as keep us from being active.

* Dry mouth – may increase your desire to eat even when not hungry, therefore getting unnecessary calories.

* Fatigue – you’re less likely to put energy into food preparation and cooking healthy meals!

* Weakness, muscle cramps, decreased muscle strength and endurance – these will significantly impair your exercise efforts and result in you getting less out of your workouts.

Here’s the solution to getting proper hydration that will lead you to successful weight loss.

* Drink 8-10 cups fluids per day – preferably water! Remember that sports drinks were designed to be used when exercising more than 1 hour. Avoid drinking them throughout the day otherwise you’ll be getting extra calories! Stay tuned for more tips on which beverages to drink and which to cut back on – coming up in our next newsletter.

* Drink before your thirst kicks in – waiting until you are thirsty to drink means you are already dehydrated.

* Curb you appetite – drink fluids throughout the day and with meals to help control appetite.

You’ll know when you’re well hydrated when your urine color is pale to very clear.

Here are a few things to keep in mind. Fluid needs increase at higher altitudes, in warm or hot climates, for those who sweat easily, and with increased length and intensity of exercise. Under these circumstances you may need more than 8-10 cups of fluids per day.

Our hottest months are coming up soon. Keep your weight loss going throughout the summer by getting a good hydration routine down now!

Are you ready to take action? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

Motivation – A Quick Assessment to Increase Your Success! by Ursula Ridens

2009-06-02T09:32:00.000-07:00

Whether you're on track with your weight loss or stuck in a rut, it's helpful to step back and evaluate your motivation. Often times this can give you the jolt you might need to renew your commitment to your health goals.

Start by asking yourself about the level of your commitment. On a scale of 1-10 give yourself a rating (10 equals extremely motivated). If your answer is less than 10, then ask yourself, "What step can I take to increase my commitment by one level?" Ways to increase commitment to behavior change include writing your goals down, sharing your goals with someone else, and using positive affirmations (positive thinking). You don't always have to be at the top of your game but it's good to challenge yourself gently.

Make a list of your motivators to lose weight...the more specific the better! Here are some possibilities...
*Fit into my clothing more comfortably
*Lower blood pressure or cholesterol
*Avoid diabetes
*Increase my self-esteem
*Increase my flexibility and movement so I can play with my kids on the floor
*Alleviate joint pain

Now, in your daily journal (or calendar) pick one motivator for each day over the next week. Under each motivator, write down one nutrition or health goal that you can commit to for just that one day. This should be something specific and realistic that you will accomplish (the same goal can repeat during the week if you desire).

Examples:
Saturday, June 15, 2009
Motivator: I want to feel better about myself and have higher self-esteem.
Goal: Today, I will eat 3 pieces of fruit.

Sunday, June 16, 2009
Motivator: I want to improve my blood sugars to below 130.
Goal: Today, I will walk 10-15 minutes after dinner.

Keep it simple. Imagine how you'll feel at the end of the week when you've completed 7 days of accomplishments! Completing one task at a time will help to build your toolbox for success. With these small steps your motivators will become a reality! Notice the empowerment that this brings to you...

Are you ready to take action? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

10 Ways to Burn 200 Calories by Ilona Fordham

2009-05-19T10:14:00.000-07:00

We all know that healthy eating is the cornerstone to losing weight while improving health from the inside out. However, improving eating habits is only half the battle. When healthy eating is combined with increased physical activity you’ve got a winning combination for losing weight, increasing lean body mass and improving heart health. Slashing your daily calorie intake by 300 calories and burning 200 calories through activity, for a total calorie deficit of 500 calories/day, will put you on the right track for dropping 1-2 pounds/week. Not sure what 200 calories looks like? Take a look at the table below for 10 easy ways to burn those calories.

Hooping 30 minutes
Walking 34 minutes
Jogging 25 minutes
Swimming laps 18 minutes
Rock climbing 17 minutes
Raking in garden 35 minutes
Biking 30 minutes
Jump rope 20 minutes
Beginner Pilates 50 minutes
Resistance training 30 minutes

About the Author:

Ilona Fordham is a Registered Dietitian and licensed provider for Real Living Nutrition Services. Learn more about Ilona here!

How the Economy can Help you Reach your Weight Loss Goals by Ursula Ridens

2009-05-05T11:02:00.000-07:00

Is the stress of the economy negatively impacting your eating habits and weight? You can eat healthfully on a budget and help you reach your weight loss goals. Of course some will find themselves choosing cheap less nutritious foods like white bread instead of 100% whole wheat bread. Here are a few tips so you don't find yourself compromising your health and your waistline!

* While choosing 100% whole grain bread may cost a bit more, you will find yourself more satisfied with this more nutrient dense choice and less likely to overeat - therefore ultimately saving money. Choose brands that are on sale!

* Opt for more vegetarian-style meals. Using beans, peanut butter, and eggs over meat for protein will lead to a significant cost savings while still providing good quality protein.

* When using meats, reduce your portions or use meats as a condiment vs. as the main entree. This not only reduces the cost of your meal but also the fat content.

* Boost up your fruits and veggies! Filling up on these will help to prevent snacking on more costly less nutritious and higher calorie snacks like chips, cookies, and candy.

* When cooking, prepare a double batch to allow for left-overs. This may save you the cost of eating out the next day as well as the time that would have been spent preparing another meal!Here are some ideas for healthy affordable home cooked meals that certainly cost less and offer more nutrition than most restaurant or fast food meals.

* Easy three bean chili ~ Use canned pinto beans, black beans and Great Northern beans with stewed tomatoes, onion, frozen corn, then flavor with desired herbs and spices. Top chili with a dollop of low fat sour cream. Left-overs: use left-over chili the next night, spoon on top of a baked potato, and serve with a side of broccoli.

* Couscous topped with sautéed veggies and chicken ~ Sauté zucchini, tomato, yellow pepper, onion, chicken breast (cut in strips), and season with your favorite herbs. You may substitute with other grains such as barley, brown rice, or quinoa for variety. Cost saving tips: buy grains in bulk at your local health food store and select chicken in family packs as the price per pound is less, then divide into baggies and freeze.

Going to the grocery store on an empty stomach could be dangerous for your health and pocketbook. Be sure to eat a snack or meal before heading out to the grocery store so you’re not tempted to overbuy or make poor food choices…and don’t forget to always use a grocery list!

About the Blogger
Are you ready to take the next step? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

5 Steps to Successful Weight Loss by Heather Stefan

2009-04-21T09:07:00.000-07:00

Usually by spring, many of us have fallen short of our New Years Resolutions. Our good intentions take a back seat to our busy lives, stress, and multiple temptations. It's now time to get back on track and begin your journey to a better you!

1. Look for foods with the least amount of ingredients-
It's plain and simple--we eat too many processed foods. The key is getting back to foods in their most natural state. This will help insure that we are getting the most vitamins and minerals, as well as key nutrients like fiber. When looking at food labels, compare products and pick those with the fewest number of ingredients. Also, make sure that you understand the ingredients. If it sounds like you are reading an experiment from a chemistry class, then stay away from that food.

2. Get up and move-
For most people, exercise is the hardest thing to keep consistent. It's easy to get away from an exercise routine when it's too cold outside, your kids are sick, or when you have to put in long hours at the office. But the key to weight loss is getting movement often throughout the day. Park farther away, take the stairs, drive less, dance in your living room--it really doesn't matter, as long as you get up and move. Active movement, along with an exercise routine, will help keep your metabolism moving in the right direction.

3. Eat colorful foods-
When picking foods in the produce section, think color! It's important to get a variety of foods in your diet and by varying the color of fruits and vegetables you eat, you will gain important vitamins and minerals. There are a rainbow of choices in your fresh produce aisle and, to be cost efficient, you can pick frozen fruits and vegetables when fresh is not in season.

4. Cook at home-
When there are healthy, nutritious meals available at home you are more likely to skip the fast food counter. Invest in a couple of good cookbooks, or check some out at your local library and get cooking. You can control the ingredients and portions when you prepare food from home. Homemade foods taste better and are usually lower in sodium and fat. If time is an issue, use a crock-pot or prepare large portions of stews, soups and casseroles during a day off.

5. Use meat as a side dish
You may feel that your whole meal revolves around your meat. A serving of meat for most people is about 3-4 ounces, or about the size of your computer mouse. It's important to re-think your meal and use meat as a side dish and focusing on loading your plate with more lower calorie vegetables. Since meats are the most expensive items in your grocery cart, by eating smaller portions you will save money and lose weight!

About the Blogger:

Heather is a Registered Dietitian and licensed provider of Real Living Nutrition. Learn more about her here.

Do you need to eat fat to lose belly fat? by Lisa Nelson

2009-04-07T11:57:00.000-07:00

I enjoy the show The Biggest Loser. On one of the episodes this season they had an individual from Prevention magazine share some tips based on the "Flat Belly" diet. I was very excited because it sounded like a link had been found between the Mediterranean diet and reduced abdominal obesity. Hence, the reason for this article!

The Mediterranean diet contains an increased level of monounsaturated fat compared to the typical American diet. Monounsaturated fat is a type of heart healthy unsaturated fat. One of the best monounsaturated fat sources is olive oil. I went to work researching to find scientific evidence to support a link between a diet high in monounsaturated fat and reduced belly fat.

Here's the main study supporting the connection between decreased abdominal obesity and monounsaturated fats.

Study: Published in the Diabetes Care back in 2007 by J.A. Paniagua, MD, PHD, A. Gallego de la Sacristana, MD, I. Romero, PHD, A. Vidal-Puig, MD, PHD, J.M. Latre, MD, PHD, E. Sanchez, MD, P. Perez-Martinez, MD, PHD, J. Lopez-Miranda, MD, PHD and F. Perez-Jimenez, MD, PHD

Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects

The purpose of this study was to show that central obesity is linked with insulin resistance (when the body does not respond normally to insulin) and studied the effect of three different diets with the same level of calories on fat distribution, insulin sensitivity, and peripheral adiponectin (fat hormone) gene expression. The study included 11 individuals that were considered insulin resistant. Everyone in the study spent 28 days on each of the following diets:

1. diet enriched in saturated fat, 2. diet rich in monounsaturated fat, 3. diet rich in carbohydrates.

The study found weight, body composition, and metabolism unchanged during all three diets. On a high carbohydrate diet, fat tended to be redistributed to the abdominal area versus the high fat diets.

There have been many studies conducted on this theory, but the results are all conflicting.
Expert Opinion

1. Not enough evidence to support a connection.
This was a fairly small study of only eleven individuals. A study on 62 women published in the Journal of Nutrition in 2004 did not find a link between a diet high in monounsaturated fat and changed body fat distribution. There needs to be more large scale studies that conclusively establish a link before we can jump on the bandwagon.

2. Follow a Mediterranean Diet anyway!
Whether or not a Mediterranean Diet targets belly fat or not, the benefits of this type of diet are well known when it comes to heart health and weight loss.

Those that follow a Mediterranean Diet have a reduced risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduce their risk of a second heart attack and other complications.

Also, those that follow the Mediterranean diet have increased satiety (feelings of fullness) due to the adequate fat and fiber content. This means a decreased urge to overeat which promotes weight loss.

Characteristics common to a Mediterranean Diet include:
Consume high intake of fruits and vegetables
Select whole grains
Consume healthy fats (canola and olive oil)
Eat nuts in moderation
Low red wine consumption
Limit eggs to less than 4 times per week
Consume little red meat
Eat fish regularly

If you adopt this style of eating now and some conclusive evidence comes out in the future supporting a link with decreased belly fat, it won't matter. You'll already be lean with a healthy heart!

I'd love to help you on your weight loss journey. Click here to sign up and we'll get you started on the right path to a better you! Learn more about Real Living Nutrition dietitian Lisa Nelson here.
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Calories – Is Less Really Best?

2009-03-24T12:18:00.000-07:00

Have you ever been frustrated by not losing weight even when you feel like you've done everything possible to cut down on calories? In talking with my clients, I've heard this same story over and over again.

So is less really best when it comes to how many calories we eat? One might think that reducing calories is the most direct way to manage weight. However, this can backfire, especially with eating less than 1200 calories per day (or higher in some individuals). When one cuts their calories down too low the body's metabolism (the rate at which we burn calories) can become compromised and slow down. This happens as the body senses starvation and switches into conservation mode, burning fewer calories so that the available calories go to vital body organs. As a result of a slower metabolism the body can't burn calories as efficiently which can slow down and/or prevent weight loss. Does this sound familiar? Many diets actually result in deprivation gone-too-far and slow the metabolism.

The solution in this case is to eat more (and ditch the diet)! By gradually increasing your calorie level with healthful food choices and eating at regular intervals you will be optimizing your metabolism.

Of course, there are times when reducing calories is appropriate by replacing high fat or high sugar foods with healthier options. However, I encourage you to ask yourself it's possible that you've cut out too many calories. You might be wondering how you would know this. Here are some possible signs of calorie intake being too low...

* Extreme hunger
* Fatigue
* Cravings
* Weight plateaus (i.e. not losing any more weight)
* Headaches
* Difficulty making decisions
* Irritability
* Shakiness, lightheadedness, dizziness

It’s rewarding to see the surprise (and relief) on my clients' faces when they actually get to eat more and indeed the weight starts to fall off.

About the Blogger:
Ursula Ridens is a registered dietitian and founder of Ursula Ridens, RD Inc. As a provider of Real Living Nutrition Services she specializes in weight management and emotional eating using a non-diet approach. To learn more about Ursula or to work online with her, visit http://www.ursularidens.com/

Snacks – The Right Combination Makes All the Difference by Lisa Nelson

2009-03-10T09:35:00.000-07:00

Let’s talk about snacks for a moment. I believe there is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight. Well, the opposite is actually true. Let me explain.

It is important to eat regularly, every 3-4 hours to maintain your metabolic rate, promote stable blood sugar levels, and prevent insulin spikes. By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight. By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy.

Now, this doesn’t mean just any food will work. You need to select heart healthy snacks. This means eating snacks that balance carbohydrates with protein and/or heart healthy fats. Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.

Here are healthy snacks that are high in carbohydrates:

Whole grain crackers
Dried Fruit
Pretzels
Fig bars
Fresh fruit

You can make these snacks heart healthy by combining with a protein. These protein sources that are easy to include with snacks:

Glass of skim milk
Yogurt
Cheese
Nuts
Peanut Butter

Here’s an example of how you can apply this to your daily snacks.

Mid-morning snack: Yogurt with granola
Mid-afternoon snack: Nuts mixed with dried fruit
Evening snack: Light frozen yogurt topped with strawberries

I'd love to coach you to more energy and weight loss. Click here to sign up and we'll get you started on the right path to a better you!

Learn more about Real Living Nutrition dietitian Lisa Nelson here.

Losing 20 pounds with small changes vs. dieting

2009-03-04T08:41:00.000-08:00

I just had a client report to me that she lost 20 pounds this year! Isn’t that fabulous? You bet she felt great about it and her doctor was pleased. At times when you are “in” a weight loss program, you feel like you are at a standstill; but those little behavioral changes that result in small weight losses (a half a pound this week, a quarter pound next week) really do add up. Even if it takes a year to lose twenty pounds (which I think is awesome, but to many potential clients, may seem too slow), the end result is significant: better health and overall well-being. In addition, while you are gradually plugging away, your body has the time it needs to settle in to your new weight, making weight maintenance more likely.

So cast aside all of your preconceived notions of “successful weight loss”. The commercials that you see on television are mostly hype. Nobody can easily transform their bodies in short periods of time without a serious commitment to intense exercise and possibly diet deprivation. At Real Living Nutrition, we are not about deprivation. Our clients focus on their individual pitfalls and we help them maintain goals that put them on a new path to healthy living.

My clients will tell you that focus and small changes do result in big results. The results reinforce the good habits, and result in more energy, higher feeling of self-worth and a sense of achievement. So if you’ve been thinking about making some changes for a while now, go ahead and take the plunge. If you are still feeling timid, try our Mini Diet Makeover to get started and become enlightened as to where your roadblocks to success are. We can open up the highway for you!

About the Blogger:
Rosanne Rust is a Registered Dietitian and freelance writer. Learn more at: https://www.reallivingnutrition.com/rosannerust.aspx

Fighting Food Cravings

2009-02-24T09:31:00.000-08:00

Imagine this…its 3pm and you find yourself dipping into the candy jar. Sound familiar? We’ve all experienced cravings at one time or another. Some struggle with this more often than others. If you ever find yourself craving high fat or sugar foods, then these tips are just for you!

1. Eat at regular intervals – eating at least every 4 hours or so can help to prevent low blood sugar and intense hunger.

2. Don’t forget Breakfast – studies show that breakfast really is the most important meal of the day just as our mothers taught us! Those who skip breakfast take in more total calories over the course of the day. Eating breakfast can help prevent those mid-morning cravings.

3. Balance out your diet – include a balance between all food groups: grains (preferably whole grains), fruits, veggies, proteins, dairy, and fats, oils, and sweets.

4. Moderation vs. deprivation – many times deprivation of a certain food or food group leads to cravings and overeating. This can be a mental deprivation often driven by diet-like thoughts (i.e. cheesecake is a “bad” food, so I shouldn’t eat it) or physical deprivation (i.e. low carbohydrate diets or skipping a meal). Instead choosing a diet that is well-balanced and allows for indulging once in a while can help to stave off cravings.

5. Limit caffeine – while caffeine initially acts as a stimulant giving us energy, it ultimately results in low blood sugar which leads us to experience hunger and cravings for carbohydrate.

6. Limit artificial sweeteners – overuse of artificial sweeteners can cause cravings in some individuals (not to mention digestive distress!). The taste buds and brain get accustomed to taking in a high level of sweetness and begin to expect sweetness for satisfaction which may increase the desire for high calorie sweet foods.

7. Get some sleep – those who don’t get adequate sleep (about 7-8 hours per night) have been found to have higher levels of Ghrelin, a hormone, circulating in their body which increases appetite.

8. Check in with yourself – before giving in to the craving, see if you can notice what might be prompting that desire for food…extreme hunger, boredom, procrastination, or loneliness (just to name a few!). If your desire to eat is not driven by physical hunger then hold off on eating and see if you can find a more direct solution to the cause of your craving (i.e. if you are lonely, then visit a neighbor or call a friend).

9. Delay – again, if your desire to eat is not driven by actual physical hunger then see if you can delay giving in to the craving for 5-10 minutes. You may find that the craving passes or lessens in intensity if you engage yourself in some other activity. Journaling is a great way to not only delay giving in to a craving but also to explore any thoughts or feelings that are leading you to want food!

10. Use curiosity instead of criticism – if you do overindulge, don’t beat yourself up. Instead get curious about what may have set you up for that craving and use that insight to make a more positive choice in the future. Criticism only increases shame and guilt…usually leading to further overindulging.

For a realistic approach to weight loss and fighting food cravings, pick one or two of these tips. When you are comfortable with those one or two changes then come back to this list and challenge yourself again. To increase your success, get support from family, friends, and healthcare professionals such as your doctor and a registered dietitian.

About the Blogger:
Ursula Ridens is a registered dietitian and founder of Ursula Ridens, RD Inc. As a provider of Real Living Nutrition Services she specializes in weight management and emotional eating using a non-diet approach. To learn more about Ursula or to work online with her, visit http://www.ursularidens.com/.

A Heart Friendly Starbucks?

2009-02-10T08:49:00.000-08:00

I may have some good news for Starbucks lovers.

Normally, the high sugar, high fat, high calorie beverage and menu items offered by Starbucks were reasons to steer clear if you struggle to lower triglycerides, lower cholesterol, or shed extra pounds. Starbucks is typically not the best place to grab a quick breakfast with a Frappuccinno, while scanning the daily paper.

Simply selecting a Grande Frappuccino and Cranberry Orange Muffin would start your day with a whopping 850 calories and 30 grams of fat!

In the past Starbucks has not embraced the idea of offering more nutritious items. They did remove trans fats and started offering nonfat milk this past year, but there is still plenty of room for improvement.

The good news is Starbucks has decided to revamp their breakfast menu to offer six heart friendly breakfast options. The goal was a menu with fewer calories, more protein, more fiber, and more fruit.

New menu selections include:

Apple bran muffin – 330 calories, 8 grams of fat, 7 grams fiber
Baked berry stella – 280 calories, 9 grams of fat, 6 grams fiber
Power Protein plate with peanut butter – 330 calories, 16 grams fat, 5 grams fiber
Chewy fruit and nut bar – 250 calories, 10 grams fat, 4 grams fiber
Perfect oatmeal – 140 calories, 2.5 grams fat, 4 grams fiber

These new options provide reduced calories and fat grams, while boosting dietary fiber content. All good moves if you are looking to be heart friendly.

You still need to use your head when choosing a beverage. Starbucks is not removing its’ high calorie, fat, and sugar beverage options. One of the best choices is a simple Caffe Americano (15 calories, 0 grams fat).

So, if you enjoy the Starbucks ambiance, you’ll now be able to enjoy a heart healthy breakfast, too. Hopefully, the taste of the new menu items lives up to the flavor of their coffee!

About the Blogger-

Lisa Nelson is the owner of enutritionservices.com and a licensed provider of Real Living Nutrition Services. Ready to work one-on-one with Lisa to achieve your weight loss goals? Click here.

Food Journals for Success! by Ursula Ridens

2009-01-26T11:24:00.000-08:00

Did you know that writing down what you eat is arguably one of the most effective tools for losing weight?

A large Kaiser Permanente study (1700 participants) published in Aug 2008 found that those participants who kept food journals daily lost twice as much weight as those who did not keep any record of their food intake.

Let's broaden this to include those who are not only looking to lose weight, but those who are looking to maintain weight or eat more healthfully regardless of weight. Just the process of reflecting on what we eat helps to increase our awareness and leads to opportunity for better choices. I know you might be cringing at the thought of keeping a food journal, but don't let it intimidate you! It doesn't have to be a formal record or take a lot of time. Here are some simple ways to keep a journal:

* Keep a journal or notebook handy (at your desk or in your kitchen) – consider making it fun with a colored pen and attractive notebook.

* Write down what you eat on a sticky note (as you are eating or just afterward is ideal).

* Send yourself a text message or e-mail of what you ate Important note: please use curiosity instead of criticism when reviewing your journals or logs! Being critical of yourself will only set you up for feeling ashamed or guilty...we don't usually make positive self-care choices when we feel badly about ourselves. Instead being curious about your food choices will allow you to understand what you were feeling or thinking in the moment and arm you with the awareness to make a more positive choice the next time you eat!

I challenge you to experiment by keeping a food journal in any format over the next 3 days! See what new insights you gain.

All the best,
Ursula Ridens, RD
Provider of Real Living Nutrition Services – online health and weight management programs
http://www.ursularidens.com/
858-455-5557 ext. 18

Glycemic Index- How Accurate is it?

2009-01-12T11:41:00.000-08:00

The glycemic index is gaining a lot of speed as a new health trend. We are seeing more and more articles on the topic and even seeing new diet and weight loss programs using the concept. While the glycemic index is a great tool to use it isn't as black and white as it may appear.

What is the glycemic index?

The glycemic index, or GI, measures how high your blood sugar rises after eating 50 grams of carbohydrate. So eating 50 grams worth of white bread compared to 50 grams of sugar (sucrose). The higher the GI value the quicker you absorb the carbs from that food. The lower GI means it has slower absorption resulting in lower blood sugar and insulin response. For the most part this goes hand in hand with any healthy eating plan as the higher GI foods tend to be high sugar foods and refined products like white bread. The lower GI foods include more of the whole grain products, fruits and vegetables.

However, this isn't as straight forward as it sounds.

The GI is only based on eating that one food. We typically don't sit down and eat a several slices of bread or a cup of rice. Most often we are eating them in combination with other foods. Once you add in other foods…more carbohydrate foods, fat, and protein the GI of that entire meal will change.

Things that affect the GI of a food include:

- The other foods eaten at the same time- protein and fat can alter the absorption time
- Preparation of the food: cooked, uncooked, seasoned (i.e. al dente noodles have a lower GI than well cooked noodles)
- Your body's unique reaction to the food
- Ripeness (a ripened banana will have a higher GI index than an unripened one)

The GI index is a great tool as a general guideline, but nothing to look at as black and white. For example, carrots are a high GI food, but this doesn't mean you are going to have a large blood sugar spike and gain weight because you had some on your salad (despite what many fad diets may tell you). This isn't a reason to avoid carrots. Think about it this way. To eat 50 grams of carrots you would need to eat 10 cups in one sitting. You'd have to really love carrots to accomplish that. :-)

For a more accurate picture the GI load was introduced.

This is based on the carbohydrates in a typical serving size of that food. This allows us to get a clear picture that eating a cup of carrots or watermelon is not going to raise our blood sugar in comparison to eating 50 grams of that food. To find the GI load use the following equation:

GI value of a food x number of carbohydrates per serving = GI load

In the end it is a good tool to use as a guideline as it does promote more high fiber, whole foods while limiting the refined food products.

About the Bogger:

Meri Raffetto is a Registered Dietitian and founder of Real Living Nutrition Services. Learn about our online weight loss programs here!

Resolutions – Tips to Stay Motivated by Lisa Nelson

2009-01-04T09:28:00.000-08:00

New Year’s is here and you know what that means. . .New Year’s Resolution! Every year you set a goal to make a change for the better. This should be a time of great excitement; however, you may be approaching it with a sense of dread instead. Will you achieve your goal? Or will it end up being another resolution that falls to the wayside?

The statistics are not very encouraging. Most people give up on their New Year resolutions within three weeks. According to one discouraging study, only 8% of American’s actually achieve their New Year resolutions!

How will you keep yourself motivated and make this the year you achieve your goals?

Here are five key strategies to stay motivated:

Set realistic goals.

Set a goal you know you can achieve. If you are currently inactive, it’s unrealistic to set a goal to run 5 miles three times a week. Instead, set a goal you can achieve, such as “I will walk 30 minutes 3 days a week.” Realistic goals can be motivating because once you achieve your goal you can set a new one! This allows you to “see” the progress you’re making. Which brings us to the next important strategy. . .

Set measurable goals.

Measurable goals make it possible to track your progress. For example, instead of setting the goal “I will eat out less this year” change it to “I will eat out no more than once a week this year”. By setting measurable goals you can easily track if you are sticking with your goals.

Write your goals down.

Writing down your goals makes them “real” versus keeping a mental list. Post your resolution where you will see it everyday as a reminder and added motivation.

Tell a friend.

Share your goals with others. This provides a sense of accountability. It’s much easier to let yourself down, but when you’ve shared your plan with someone else, there’s often an increased desire to succeed.

Reward Yourself!

When you achieve a goal, reward yourself. It’s important to recognize your accomplishments and treat yourself. Just make sure your treat is in line with your goal. If you want to lose weight, this isn’t the time to treat yourself to an ice cream sundae. Consider other small rewards you’d enjoy, such as a good book, new music CD, or new pair of shoes.

You increase your chance of success if you take it one step at a time. I wish you all the best on your weight loss journey!

About the Blogger

Real Living Nutrition dietitian Lisa Nelson is the founder and owner of eNutritionServices, specializing in heart health and weight loss. Learn more about Lisa and reserve her as your personal weight loss coach here.

Use the Metabolic Window in Your Weight Loss Quest by Lisa Nelson

2008-12-29T11:13:00.000-08:00

Increasing your metabolism by building muscle is one way to burn an extra 100 calories each day, promote weight loss, and heart health.

Now that you’ve started a strength training routine, you want the best results for your efforts. This means paying attention to what and when you eat pre/post workout, as well as how frequently you train.

Foods before/after the workout for the most efficient results:
You do not want to start your morning workout without eating something first. Your blood sugar and glycogen (carbohydrates stored in muscle and liver) are depleted by morning and if you do not eat something first your body is likely to preserve fat and perform poorly. Quick absorbing carbs with give you fast fuel for your morning workout. Good choices include juice, fruit, toast, or even a sports drink – not the best time for a protein bar. If a “bar” is easiest for you to do, an energy bar would be a better choice before your morning workout. Energy bars contain more carbohydrates which provide the quick energy. Watch the calories though!

Metabolic Window:
It is important to eat within 45 minutes post-exercise. This 45 minute period is referred to as a “metabolic window”. During this time the enzymes to replenish muscle and protein stores are at peak levels. This means you want to eat a snack that contains protein and carbohydrates. Examples: peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts. By grabbing a snack within 45 minutes of your workout you will maintain/build muscle mass, replenish glycogen stores, and reduce the amount of fat your body stores.

Weight Training Frequency:
Also, be sure to give your body at least 48 hours between weight lifting sessions. The way muscle is built – you lift weights and the muscle fiber is torn, during the next 48-72 hours the muscle fibers are repaired and made stronger increasing your muscle mass. So picture one step back, two steps forward in the muscle building process. If you lift weights too often you do not give your muscles time to heal and rebuild muscle fibers. A way around this is to alternate upper body and lower body workouts.

I don’t want you to think all this talk about strength training only applies to muscle bound types along the lines of Schwarzeneggar. Maintaining a health lean body mass (muscle) is critical for everyone – men and women alike. Everyone can fall prey to the “middle age spread”! Establish a strong defense of regular activity and you’ll maintain a healthy body weight and essential lean body mass.

About the Blogger

Recession Proof your Diet by Heather Stefan

2008-12-15T13:14:00.000-08:00

With the current state of the economy, many of us are feeling stressed-out. It is hard to think about putting our weight loss goals in front of the many worries that we may be feeling. For many people, food is a way of covering up the emotions and anxieties that we feel. It's easy to get away from healthy eating and exercising when we lack motivation and feel depressed. And, during hard economic times, we may give up on luxuries like our gym memberships or shopping at high-end health food stores. We settle with a survival-mode mentality instead of really trying to succeed and thrive. I am going to show you that even when hard times hit, we can still succeed in losing weight!

Use exercise as a stress-reliever
Nothing feels better than to take your stress out on a good workout. If you've gotten rid of your gym membership to save money, there are many types of exercises that you can do without a lot of cash. Map out a one-mile route and use it to walk, jog or bike ride. If you live in an area that you can't walk in your neighborhood, get a yearly pass to a metro park, which are usually around $20 for the entire year and take advantage of hiking through nature. Another way to exercise without spending a lot of money is to rent exercise DVD's from your local library. If you know a friend who is a personal trainer or who owns a gym, ask to swap trades. Maybe your profession could help out someone else in exchange for a training session.

Eat stress-reducing foods
There are many foods that can actually help you relieve stress and you don't need an expensive health food store to reap their benefits. Foods that are rich in B vitamins may actually boost serotonin levels, the hormone that helps us feel good. Foods like dark green vegetables, nuts, seeds and whole grains can help you boost your serotonin levels and make you feel better. If you tend to pick sweets when you feel stressed-out, try reaching for an ounce of a good dark chocolate or a piece of fruit. Also, a cup of herbal tea may help you relax and help soothe you after a long stressful day.

Get some rest
When we don't get enough sleep, we lack energy. We gravitate towards foods that are high in sugar or caffeine to give our bodies an extra jolt to keep going. And, we also may skip our workouts because we are tired. Lack of sleep has been shown to increase appetites in people, causing people to consume more calories than those who get eight or more hours of sleep. It's important to use good sleeping habits and strive for a goal of eight hours each night. Limit caffeine consumption to no more than two cups of coffee each day and drink more water for added energy. When you do exercise, try not to exercise too late in the evening. This could actually give you a boost of energy before bedtime. Also try relaxation techniques like meditation or a hot bath to create a restful mindset before bed.

Take a moment for yourself
Sometimes, all we need is some time to ourselves to regenerate our soul. If you feeling anxious and stressed, put on some comfy clothes, pour yourself a cup of hot tea, light a candle and put on some relaxing music. Taking a time-out for yourself can help get you back to your old self and help you to focus on what stresses you are facing. Learn to tackle stress head-on, with a positive approach, and be thankful each day for the blessings you do have in your life.

About the Blogger:
Heather Stefan is a licensed provider for Real Living Nutrition Services, as well as a health educator and writer. Heather specializes in using a non-diet approach for weight management. She also likes to educate families on the inportance of good nutrition and family meals. For more information, please visit her website at http://www.heatherstefanrd.com/

Stress, Cortisol, and Your Waistline by Lisa Nelson

2008-12-01T12:12:00.000-08:00

Do you struggle with extra fat around your midsection? Excess abdominal fat is not only visually unappealing to some, but it increases your heart disease risk.

What causes abdominal obesity?

There are many different reasons your body likes to store fat in the abdomen. I want to discuss one possibility – cortisol.

What is cortisol?

Cortisol is a hormone made by the adrenal glands in the kidney. Cortisol levels are highest in the morning. Through gluconeogeneis (term for glucose production), cortisol breaks down muscle to provide the body with needed glucose for energy needs. Cortisol also relocates fat cell deposits into the visceral cavities of the abdomen.

Stress and Cortisol
When we are confronted with stress our body’s initial response is “fight or flight”. When we go into “fight” mode our body releases the hormone norepinephrine. When we respond with “flight” (or anxiety) our body releases epinephrine. If the stressful situation is long term and you begin to feel distressed and defeated, the hypothalamus in the brain becomes involved, eventually leading to the release of cortisol from the adrenal gland in the kidney.

Why is “fight or flight” important to understand?

Your perception of an event can determine your body’s physical response. Do you feel stressed, but challenged by an obstacle or do you feel overwhelmed and out of control? If you feel challenged and “fight” your body responds with an accelerated heart rate that increases the release of fatty acids into circulation. If you feel out of control and defeated (“flight”), the body increases fat formation (lipogenesis), breakdowns tissue (muscle), suppresses the immune system, and increases visceral fat deposits.

What is visceral fat?

Visceral fat is the fat around and between your organs. Subcutaneous fat is the fat layer beneath your skin.

Excess visceral fat leads to the “beer belly” effect (also referred to as the “apple” shape). Visceral fat is connected to insulin resistance and glucose intolerance (linked to diabetes), high cholesterol, high blood pressure, and heart disease.

Are you at risk?

Get out a tape measure.

Wrap the tape measure around your abdomen at the level of your navel (belly button). Make sure the tape measure is level all the way around (you may need extra hands). Resist the temptation to cinch in the tape measure for a lower number, instead hold the tape measure lightly against your skin.

Men - A waist measurement of 40 inches (102 cm) or greater equal’s abdominal obesity.

Women – A waist measurement of 35 inches (88 cm) or greater equal’s abdominal obesity.

How to reduce stress for minimal impact on abdominal fat and heart disease risk?

Stress is a part of living, but you can take steps to reduce your stress levels.

Physical activity, especially aerobic activity, is a great stress management tool. Activity releases the “feel good” hormone serotonin to help combat the negative effects of long term stress. As an added bonus, you burn calories to shed the extra layer of fat.

Additional interventions to reduce stress include deep breathing, progressive relaxation, meditation, and visualization. Don’t be afraid to step out of your comfort zone and try something new that may be effective at reducing your stress levels. Getting enough sleep and making healthy food choices are two additional steps to promote stress management.

About the Blogger:

Step Away from the Buffet Table!

2008-11-17T15:08:00.000-08:00

On average, people consume a staggering 5000 calories at Thanks giving which isn’t terribly surprising when considering how calorie dense many of our favorite dishes like gravy, mashed potatoes and pecan pie are. To put this in perspective you’d have to walk for 23 hours to avoid any weight gain; an impossible task for all but the super-human! So instead of walking a marathon after dinner follow these healthy eating tips and you’ll sail through thanksgiving with your waistline intact.

Eat slowly. During mealtimes, it takes about 20 minutes for your brain and stomach to start communicating on your level of fullness. With this in mind, if the Thanksgiving meal is inhaled in 10 minutes your internal shut-off switch is still ‘on’, increasing the odds that you’ll be reaching for a seconds. Eat slowly and wait 20 minutes, chances are your switch will be turned to ‘off’ and you will have save yourself 100’s of calories.

Be mindful. This second tip goes hand in hand with number one. The key here is to pay attention to your food, to the flavors and to the textures– be one with your food. Being mindful means slowing down to savor every bite. Turn off distractions, even the big game, and enjoy the delicious bounty that’s before you. After all, that’s what Thanksgiving was originally about.
Eat defensively. Instead of going to a holiday party hungry, eat a snack beforehand (such as cheese or peanut butter on crackers) and your hunger will be held at bay and you’ll be less likely to over eat.

Drink your calories wisely. A glass of wine has 120 calories and a cup of eggnog has 340 calories. While both are delicious, drink calories are usually extra calories. Enjoy some wine with dinner but watch for the sneaky refills when the host thinks you’re not looking.

Step away from the buffet table. Avoid hovering next to, close to, or in the vicinity of the delicious cheese plate and mixed nuts. Instead, go and talk to Aunt Sue or that hunk in the corner that your brother invited at the last minute.

Squeeze in a workout. With family and friends in town it’s often difficult to carve out a block of time to exercise. But even getting the heart rate up for 5 or 10 minutes can do wonders for mood and stress levels. Go for a quick walk around the block, dance with your kids or do 10 jumping jacks to energize yourself and burn some extra calories.

Create new family traditions. If you’re the one preparing the meal this year how about incorporating some new recipes to lighten up the classic calorie dense dishes? Sure the family might complain but I promise you’ll be doing them a favor. Try using low-fat milk for the eggnog and mashed potatoes and serving a salad with dinner.

Watch out for portion distortion. Enjoy a little of everything keeping in mind what you know about sensible serving sizes; salads are a great way to fill the plate without adding a lot of calories.

Enjoy the time with family and friends and the social aspect of Thanksgiving. Meals are meant to be enjoyed with company; why not go for a walk together while the turkey is cooking?

Don’t beat yourself up if you eat more than you planned. There is always tomorrow to get back on the wagon.

About the Blogger

Ilona is a Registered Dietitian and licensed provider of Real Living Nutrition. Learn more about Ilona here.

Free Gift! Health (ier) Holiday Recipes and Tips

2008-11-17T14:45:00.000-08:00

We all want to enjoy the holiday treats and meals right? We don't want to give up our Thanksgiving feast and holiday cookies. Is there a way to manage your weight and still eat your favorite foods? We say- Yes! There really can be a balance where you can enjoy the foods you love and still work towards your weight loss and health goals.

So here is a special gift to you from Real Living Nutrition Services. This will give you some helpful tips and great recipes to get your holidays off to a great start.

Open your Gift Here!

Top 20 Ways to Cut Costs and Calories by Sandra Meyerowitz

2008-11-03T10:58:00.000-08:00

Just maybe this economic downturn can work to our advantage. There are plenty of “extras” we include on a regular basis that can be whittled away from our diets. Stop and think about your day to day schedule and what you usually eat. Even write it down. Then pick a couple of places where you can make some cuts.

A dollar here or there and a few missing calories will add up fast. Here’s an example: 1 Oreo = 50 calories. If you decide to forego this Oreo each day, you will save 18,250 calories in a year or about 5 lbs. In your life, it may not be an Oreo that finds its way onto your plate, but some other food with 50 calories or more. The savings would be the same.

Cutting calories and costs doesn’t mean cutting nutrition out. Vegetables can be cheap and are very nutritious. And most people don’t eat enough of them. Protein can be obtained from eggs, beans and nuts which general cost less than meat.

Here are my top 20 suggestions for cutting costs and calories.

-Make coffee at home instead of buying a cup of Joe. The savings will astound you.

-Choose meat less often, try vegetarian meals a couple of times a week.

-Eat out less frequently.

-When eating out, save half this special meal for another meal later. 2x the pleasure!

-Eat soup! It makes a hearty meal paired with a side salad or a hunk of whole grain bread.

-Purchase only the amount of fresh produce that you will realistically be able to eat, cut back on wastage.

-Stop buying soda from the vending machine. $1.00 and 140 calories/day saved!

-Splurge on desserts only on special occasions. Make it a real treat.

-Don’t order from the value meal menus—choose instead 1 or 2 items and add your own fruit.

-Buy regular size bags or boxes of pretzels, baked chips, crackers and make your own single size portions using snack size Ziploc bags.

-Purchase food at Sam’s Club, Costco or other warehouse stores only if you are having a party or can share your bounty with friends and family. Savings go down the drain if you cannot finish all of it before it rots or becomes stale.

-Share your food.

-Wait until you are hungry before eating— ahh! Something new!

-Use leftovers to create new menu items and feel like you are getting something different each night. Baked chicken can become chicken salad or a chicken sandwich.

-Keep frozen vegetables in your freezer as a “go to” staple item. Include them in everything.

-Create a potluck dinner club with health conscious neighbors to share costs.

-Eat less red meat.

-Look for your favorite healthy brands on sale. Stock up on goods that can be frozen or are shelf stable.

-Take your own lunch to work or school.

-Alternate between water and alcoholic beverages when socializing.

About the Blogger

Sandra is a Registered Dietitian with a Masters Degree in Public Health. Learn more about Sandra here!

How to Tackle Halloween by Rosanne Rust

2008-10-21T09:00:00.000-07:00

Fall is here, and Halloween approaches; which for most brings thoughts of candied apples, caramel corn, and candy to mind. Holidays are times to celebrate and enjoy, but we must be careful we don’t sabotage our weight loss success and overindulge. Maintaining your goals for better health deserves your attention all year long. Even on those special days, while we may treat ourselves to high fat foods or larger portions, we must continue to have our goals for good health in front of us; ready to begin the next day with a brisk walk and include some fresh fruits and vegetables.

So as the wonderful autumn season spreads color and crisp air throughout the region, work on these nutrition goals this month:

Buy wisely. Think about exactly how much candy you will need for Trick-or-Treaters, then buy just enough. Don’t open any of the bags until that night.
Do allow yourself a treat. If you love candy bars (as I do), then allow yourself to have one or two of your favorite ‘fun-size’ bars on trick-or-treat night. Then, give the rest away or hide them away so you aren’t tempted the following day or two.
However, if you really have a hard time staying away from the candy, consider purchasing healthier treats or alternatives. (Mini pretzel bags, stickers, small trinket-type toys.)
Fall is a great time to cook vegetables and eat more of them.

Add more vegetables to your stew, such as chopped carrots, chopped green beans, or chunks of zucchini. When you make chili, try a vegetable recipe instead, or add two varieties of beans to the meat. Cube a variety of vegetables and roast them with olive oil and garlic.
Don’t give up on your exercise routine just because the days are darker and cooler. Invest in a light water-resistant jacket and some long pants for walking. Buy a reflective vest or jacket so you can fit your daily walk in even if it’s dark outside (such as early morning or evenings). Enlist a friend for company and safety.
Try some light recipes. Pick up a copy of Cooking Light magazine or check out some low fat cooking websites to find lower calorie alternatives to your favorite comfort food recipes.
Stay hydrated and get plenty of sleep. Studies have shown that people who get 7-8 hours of sleep daily have an easier time losing weight or maintaining their weight, than those who get too little or too much.

Healthier Halloween Parties
Most school classrooms still host holiday parties and many schools have instituted wellness policies. Instead of focusing on the treats, provide a few wholesome goodies and then come up with some games. Children love the time off from schoolwork to play fun games such as charades or a skeleton relay (find a picture of a skeleton, cut out each bone part, have students line up and run to the board to begin putting the parts together correctly). Have fun and model good health!

CARAMEL APPLE SLICES
An average, commercially prepared, caramel apple provides about 360 calories and 6 grams of fat (the decadent type would be much more). A simple alternative is providing a tray of apple slices with a small bowl of fat-free caramel dip. The dip does contain sugar and empty calories, but you can control the portion this way. It will be more likely the children will ingest more apples, and less caramel, but still enjoy a treat.

ORANGE WEDGES
Cut an orange into five or six wedges and place in a decorative bowl. It could not get much simpler and kids love them.

PRETZEL TRAIL MIX
Combine mini pretzels, raisins, cereal and a small amount of mini chocolate chips. Mix and serve in small paper cups.

About the Blogger

Rosanne Rust is a Registered Dietitian and columnist for the Meadville Tribune. To learn more about Rosanne visit her webpage at: www.reallivingnutrition.com/rosannerust.aspx

Food, Mood and Stress by Ilona Fordham

2008-10-07T09:44:00.000-07:00

We’ve all felt stress at some time or another; that feeling when the pulse races and the stomach’s tied up in knots? That’s stress. Believe it or not this is a normal response to a threatening situation. When the situation passes the body returns to baseline and no harm is done. However, when stress is felt on a regular basis, perhaps because of a heavy work load or taking care of a sick parent, there is little chance to slow down and recharge. With the continued onslaught from the stress hormones our health and immunity may be impacted, leading to a feeling of being ‘burnt out’. It makes sense that this is a time when choosing the most nourishing and health supporting foods would be ideal, however, this is not often the case! When stressed, it is more common to choose the foods that ‘comfort’ us but perhaps don’t support us nutritionally. Foods that are sweet, salty and high in fat are usually the foods of choice; not to mention the hits of caffeine to keep us going when mentally and physically exhausted. These foods might provide a quick fix of comfort and sustenance but more often than not the feeling is short lived, and we’re left feeling tired and wired. So what are we to do? Fortunately, Nature has provided a bounty of foods that support the body during stressful times; providing us with the much needed nutrients that nourish the body while replenishing the ones that have been depleted.

Below is a list of my top ten stress busting foods. Overall, any fresh, whole foods with minimal processing (the foods found on the perimeter of the grocery store) like fruits, vegetables, whole grains and fish nourish us the best. However, my top 10 stress busting foods include extra components that are particularly supportive when we’re stressed out. In this respect we really are what we eat! The top 10 stress busting foods provide high amounts of the vitamins and minerals that are sometimes depleted during stress and are extra supportive of the group of organs that control our hormones and do double duty when we’re stressed. Foods that support our mood are also vital, and a few of the top 10 foods provide key nutrients that boost our own ‘feel good brain chemicals’ the neurotransmitters. Serotonin and dopamine are the two key neurotransmitters involved with mood. Choosing the right foods may make the difference between mental alertness and grogginess. With a little forethought and planning we can arm ourselves with an array of foods that will relax us and decrease our stress!

· Salmon
Containing Omega 3 essential fatty acids and the amino acid tyrosine, one of the building blocks for dopamine, salmon truly packs a stress busting punch. Not only are omega 3’s excellent for heart health they have also been shown to boost mood and reduce anxiety (1), while dopamine is a key chemical component in improved alertness and concentration. Omega 3’s cannot be made by the body so must come from our diet. Not a fish fan? Walnuts and flax seeds also contain a good amount of omega 3 oils.

· Green Tea
Not exactly a food but worth a mention nevertheless. Green tea contains high levels of the amino acid L-theanine. L-theanine has been shown to help relax the brain and improve mental alertness, thus helping a person stay alert but relaxed (2, 3). Green tea is also packed-full of antioxidants for an added bonus. Try a cup of green tea for a great afternoon pick me up.

· Milk
Were you ever given a glass of warm milk before bedtime? Well, it turns out there was a good reason for this. Not only is milk a good source of bone-building calcium, it is also high in the amino acid tryptophan. Tryptophan is important for producing serotonin, the calming and relaxing neurotransmitter, so a glass of milk will enhance the feeling of relaxation and calm – very good during stressful times. This is also true of thanksgiving turkey!

· Spinach
Popeye knew the many benefits of eating spinach. Spinach is bursting with stress busting goodness in the form of folic acid and magnesium. Research suggests that low levels of folic acid may cause levels of calming serotonin to drop (4), while too little of the mineral magnesium, may lead to fatigue and migraines. 1 cup of cooked spinach provides a good boost of folic acid and magnesium.

· Brown Rice
Brown rice and unprocessed, high fiber carbohydrates in general, are slowly absorbed providing sustained energy for the long haul. This is great during times of stress when there is a tendency to reach for sweet foods which often lead to sugary energy crashes 30 minutes later. Carbohydrates support the brain in producing serotonin, but the more slowly the body absorbs the carbohydrate (as with brown rice, for example) the more steadily serotonin may flow. Brown rice also contains inulin which is a favorite food of the healthy bacteria found in the gut. When the body works overtime during stress, immunity is often depleted. By providing the right foods for a happy and healthy internal environment we can really give our immunity a boost. 70% of our immune cells are in the gut so it’s important to keep it healthy! Artichokes, onions and garlic also contain high levels of inulin.

· Brazil nuts
Brazil nuts are an excellent source of the mineral and antioxidant, selenium. In fact, they contain 100 times more selenium than any other nut! According to scientists from the Department of Psychology at the University of Wales in Swansea, a deficiency in selenium may be associated with increased anxiety, depression and fatigue. 1 oz (6-8 kernels) contains 70% of our daily needs for selenium.

· Berries
Some of the best foods come in small packages and blueberries, blackberries, raspberries are no exception. Rich in antioxidants, manganese and vitamin C, these fruits are truly nutrient dense. Berries are a great food for boosting the immune system during stress. Put them in smoothies, enjoy them with cereal or eat them on their own.

· Asparagus
Many of the elements that build the liver, kidneys, skin, ligaments and bones are found in green asparagus. Asparagus is also high in the antioxidant enzyme glutathione which helps the liver function at optimum levels. Anything that has a positive effect on your liver, the body’s main organ of detoxification, has a positive effect on your mood and your ability to deal with stress.

· Garlic
Garlic contains a detoxifying chemical called allicin, which gives garlic its characteristic taste and smell. When you can get rid of some of the circulating toxins that build up from stress, you naturally feel better and more energized. Allicin is also a powerful antiviral and antifungal which is great for a depleted immune system (5).

· Avocadoes
Avocadoes are packed full of healthy fats, vitamins and minerals and multiple antioxidants. The thick, creamy texture can easily satisfy a frantic food craving. They are a good source of potassium which is an important mineral for lowering blood pressure as well as copper and iron. Copper and iron are necessary for red blood cell regeneration and the prevention of nutritional anemia – one common cause of fatigue and inability to cope effectively with stress.

For optimal health and longevity, the nutrition bottom line is to eat fresh and unprocessed foods as often as possible. But remember STRESSED spelled backwards is DESSERTS, which reminds us that choosing our foods shouldn’t be stressful either! Enjoy!

About the Blogger
Ilona is a Registered Dietitian and licensed provider of Real Living Nutrition. Learn more about Ilona here.

Chromium Picolinate and Reduced Appetite by Lisa Nelson

2008-10-05T16:24:00.000-07:00

A study was published this month in Diabetes Technology & Therapeutics, indicating a link between chromium picolinate supplementation, increased satiety, and reduced appetite.

This was a study of 42 overweight adult women that were divided into two groups. One group received 1,000 mg of chromium picolinate daily and the second group received a placebo. The women that received chromium picolinate reduced their calorie intake, but did not report an increase in hunger. Women receiving the placebo did not reduce their calorie intake and reported increased hunger between 4-4 1/2 hours after lunch. This suggests that chromium picolinate may reduce physical hunger during times of caloric restriction. However, neither group lost a significant amount of weight during the 8 week study. The group receiving chromium picolinate lost about 1 pound, while the placebo group gained about 1 pound.

Chromium picolinate has been touted as a weight loss aid in the past, but it has never been approved by the FDA for weight loss. I’m sure many nutrition and weight loss products are going to use this recent research to amp up their marketing efforts to get you to buy!

Chromium is a trace mineral that occurs naturally in small amounts in foods, such as yeast, egg yolks, lean meat, cheese, and whole grain products. Chromium is known to play a role in the metabolism of carbohydrates and enhances blood glucose control. An adequate intake of chromium for men and women is ~25-35 micrograms/day, with the RDA being set at 50-200 micrograms/day. So, 1000 mg (which was used in this study) is a substantial increase.
It will be interesting to see if future research continues to support this latest study findings.

About the Blogger:

Lisa Nelson is a Registered Dietitian, Licensed Provider or Real Living Nutrition, and owner of ENutrition Services. Learn more about Lisa here.

Just Say No to Deprivation by Rosanne Rust

2008-09-24T10:44:00.000-07:00

So many times I hear women, frustrated with their current body weight, make statements such as: "I have to stop eating". Or, I see them pass up an item on a buffet table with a pained look on their faces.

Believe it or not, you have to eat to lose weight! While there are some foods that should be limited, and others that should be added to the diet, there are no foods that should be completely banned. This is a matter of food preference and balance. For me, "banning" bacon for the rest of my like would not be difficult, but "banning" desserts? That would be another story. You may feel the opposite: Maybe you want to enjoy two strips of bacon every Sunday morning, but can live without the sweets or only limit them to special occasions.

We all have a unique relationship with food. Our goal at Real Living Nutrition is to help you establish a healthy relationship with food that fits your lifestyle and health goals.

So enjoy what you eat, every day. Have positive thoughts about food, not negative ones.

Rosanne Rust is a Registered Dietitian and Freelance Writer. Learn more at http://www.rosannerust.com/

Lose Weight- Ditch the Diets and Tune into Yourself! - by Sylvia White

2008-09-23T10:25:00.000-07:00

Why Diets Don’t Work

Most people who want to lose weight have been on at least five to ten diets, if not more, in their lifetime. They are dieting professionals. The thought of “this time it will work, this time it will be different” is in their mind every time they start a new diet. So the cycle continues of starting a new diet, losing some weight, then, the eventual rebound of weight gain, often to a point higher than pre-diet levels.

Another common downside to dieting is the attention given to food. Dieters are often instructed to focus on and even study their food with tactics like counting calories or carbs, or to eat a certain type of food and no others. This process can actually sabotage their success, because the diet makes the dieter more preoccupied with food. Dieting makes food the enemy, especially when one eats a non-diet food. Dieting slows metabolism! And, lastly, dieting is usually a stepping-stone to eating disorders.

A different approach: Mindful Eating

Mindful or intuitive eating means the person is aware and deliberate while eating. First, the mindful eater responds less to external cues—like the sight or smell of food, restaurant signs, television ads or large bowls and plates. Instead the mindful eater tunes in to their body’s natural signals of hunger and fullness, so they stop eating when full and don’t start eating unless they are truly hungry. Second, the mindful eater limits distractions—like a television—which might prevent them from hearing their body’s signals. Anyone can become a Mindful Eater with practice. Stay tuned for tips on putting mindful eating into practice!

About the Author
Sylvia White is a Registered Dietitian and Licensed Professional Counselor. Learn more about Sylvia at: http://www.reallivingnutrition.com/SylviaWhite.aspx

New Blog Welcome

2008-09-11T09:46:00.000-07:00

Hello Real Living Nutrition subscribers, members, and friends!

Welcome to our new blog. This is actually our second blog and will be dedicated to interesting topics and discussions around nutrition, weight loss, and wellness. To date, Real Living Nutrition has 39 Registered Dietitians who are licensed providers of our online weight loss and wellness programs. They are all amazing with such unique backgrounds. We have the official ESPN dietitian, a Doctor of Osteopathy, a certified counselor, an MBA, two newspaper columnists and a PhD student just to name a few! They are all leaders in their field. I will be posting regularly on this blog, but will also have our dietitians as guest bloggers. So if you are serious about losing weight, optimizing your health, and feeling great...stay tuned- we'll have lots of fun stuff coming your way!