One of the first things I hear when someone is trying to lose weight is that they need to start counting or watching their calories. It goes back to the the old saying of "calories in, calories out." If you eat less, and exercise more you'll lose weight guaranteed. Makes sense right? Well, not so much.
A calorie is a measure of energy and everything you eat has calories in it. We need those calories to survive. Most Americans are consuming way too many calories and they are mainly the heavily processed, refined types. I see so many food diaries that have a ton of sugar, salt, and unhealthy fats in them. Let's face it, you can be eating a restricted diet of only 1,100 calories and still end up with Diabetes and Hypertension. Why is this? Because all calories are not created equal! It really boils down to the food quality. Let's say you have 100 calorie pack of baked chips and 100 calorie pack of roasted almonds. You would probably say that the almonds are better for you (and your right); however, would your answer change if I gave you a 150 calorie serving of almonds? Maybe. The reality is, your body processes these foods differently. Fat and protein are slower digesting, which means you stay fuller for longer (and more satisfied). Refined carbohydrates (like in the chips) have little to no fiber, minimal nutrients and basically just spike and drop your blood sugar levels leaving you hungry an hour (or less).
I often think of calorie counting as restriction, free-range to eat the overly processed food-like-products, and a band aid on the true issues. Let's explore those points. I have a lot of people tracking their intake for appointments**. One big thing I see with clients is that they get to the end of the day, have "no calories left" and end up going to bed hungry without eating dinner. Skipping meals and eating super low calorie won't help with continued weight loss. You are just slowing down your metabolism to compensate for the minimal calories, burning calories less efficiently, and probably making yourself miserable.
On to the overly processed food-like-products. Again, we are talking about food quality. Ever think or hear something like this before, "I have 100 calories left for the day. A piece of chocolate is only 40 calories. I can eat that instead of a medium apple, which has 120 calories and save myself 80 calories, while sticking with my recommended intake." Better yet, "I can eat a to go breakfast sandwich, a bagel with cream cheese and a frozen dinner meal AND stay within my calories." No. NO. NO!
Lastly, most clients I see are overeating from stress, boredom, or heightened emotions. Just counting calories and sticking to a magic number isn't going to fix these issues. Eventually, you may end up stopping the calorie counting and returning to your old habits. You have to focus on changing these behaviors first before any healthy eating plan can stick.
While you do want to watch how much food you are eating, think of calories as more of a reference than the end-all-be-all. So, ditch the calorie counters and go for the whole foods approach. Focus more on adding quality foods like fruits, vegetables, lean proteins, and whole grains. Skip the processed junk and your body will be sure to thank you later!
Click to Watch
**Food journaling and tracking your intake can be a great tool for identifying areas of missing nutrients, meal skipping, and overall food quality. I don't want this to be mistaken for the ridge calorie counts.
Showing posts with label registered dietitian. Show all posts
Showing posts with label registered dietitian. Show all posts
Friday, February 19, 2016
Sunday, February 14, 2016
Tips for Mindful Eating
One big thing I have been talking about with my clients is the concept of "Mindful Eating". Mindful eating is about being present in the moment and stopping to think about your food choices. Mindful eating includes ideas like: tasting and savoring the food you eat, slowing down your meal time, and asking yourself if you are eating because you are truly hungry or just bored/stressed. Mindless eating can lead to weight gain because of the excessive calorie intake of mainly unhealthy foods. I mean lets face it, most people are not mindlessly snacking on carrots or celery, right?
There has been a lot of research about how your food environment influences your eating habits and affects how mindfully you eat. By food environment, I mean how your kitchen is set up or what you have on your table or the snacks you choose to keep at your desk at work. If you store unhealthy foods like chips or pretzels on the counter and bury the fruit in the drawer of the fridge, you are way more likely to choose the chips when you come in your house hungry. Same as if you have chocolate and candy in your desk drawer but left your roasted almonds in your car, you are way more likely to choose the candy when hunger strikes at work. How you set up your food environment can either help or hinder your chances at achieving and maintaining a healthy lifestyle.
Below are some tips I have used with clients that can help improve mindfulness with eating!
Don't Leave Food Out
Avoid leaving high calorie snack foods on the counter. If you are putting anything out, make it fruits or vegetables.
Put Healthy Foods at Eye Level in the Fridge
Wash and cut produce and store in clear containers. When you open the fridge, make your fruits and veggies the first thing you see and you are more likely to eat them.
Hide or Eliminate Unhealthy Foods From Your Cabinets
You know yourself better than anyone else. If you can't keep chips hidden in the back of the cabinet without eating the whole bag at once, then don't buy them at all.
Don't Eat and Cook
I get so many people who tell me they snack while cooking! Chances are they end up forgetting how much they ate and being stuffed up on unhealthy foods before they even get to dinner. If your not snacking on veggies, then put away the munchies! Try chewing gum, using mouthwash, or sipping an unsweetened beverage instead.
Use Smaller Plate and Bowls
This is one of those things that everyone says; however, it does work!
Leave Leftovers on the Stove
This goes along with using smaller plates and bowls. I mean you may have a smaller plate, but still refill it more than if you just ate the regular size. By keeping leftovers away from the table, it forces you to get up for seconds. During that time, assess your hunger level and think about if you are truly hungry or just want more. You can also pack up the leftover before you eat, so you are less tempted to overindulge!
Turn off the TV
Watching TV and eating is one of the biggest drivers towards mindless eating. People end up eating more and again it is not normally the steamed broccoli when they do. So, turn off the TV and pay attention to what you are eating and maybe even the conversation at the table.
Force Yourself to Sit
Do you find yourself wandering around the kitchen munching? Or grabbing a bag of chips or crackers and eating right from there while standing? Instead of standing and eating from the container, which makes it easy to lose track of how much you consume, portion out your food and take the time to sit and enjoy it.
Hopefully, you find one strategy that can help you to eat more mindfully and improve your diet in a healthy way!
Watch "An Overview of Mindful Eating"
There has been a lot of research about how your food environment influences your eating habits and affects how mindfully you eat. By food environment, I mean how your kitchen is set up or what you have on your table or the snacks you choose to keep at your desk at work. If you store unhealthy foods like chips or pretzels on the counter and bury the fruit in the drawer of the fridge, you are way more likely to choose the chips when you come in your house hungry. Same as if you have chocolate and candy in your desk drawer but left your roasted almonds in your car, you are way more likely to choose the candy when hunger strikes at work. How you set up your food environment can either help or hinder your chances at achieving and maintaining a healthy lifestyle.
Below are some tips I have used with clients that can help improve mindfulness with eating!
Don't Leave Food Out
Avoid leaving high calorie snack foods on the counter. If you are putting anything out, make it fruits or vegetables.
Put Healthy Foods at Eye Level in the Fridge
Wash and cut produce and store in clear containers. When you open the fridge, make your fruits and veggies the first thing you see and you are more likely to eat them.
Hide or Eliminate Unhealthy Foods From Your Cabinets
You know yourself better than anyone else. If you can't keep chips hidden in the back of the cabinet without eating the whole bag at once, then don't buy them at all.
Don't Eat and Cook
I get so many people who tell me they snack while cooking! Chances are they end up forgetting how much they ate and being stuffed up on unhealthy foods before they even get to dinner. If your not snacking on veggies, then put away the munchies! Try chewing gum, using mouthwash, or sipping an unsweetened beverage instead.
Use Smaller Plate and Bowls
This is one of those things that everyone says; however, it does work!
Leave Leftovers on the Stove
This goes along with using smaller plates and bowls. I mean you may have a smaller plate, but still refill it more than if you just ate the regular size. By keeping leftovers away from the table, it forces you to get up for seconds. During that time, assess your hunger level and think about if you are truly hungry or just want more. You can also pack up the leftover before you eat, so you are less tempted to overindulge!
Turn off the TV
Watching TV and eating is one of the biggest drivers towards mindless eating. People end up eating more and again it is not normally the steamed broccoli when they do. So, turn off the TV and pay attention to what you are eating and maybe even the conversation at the table.
Force Yourself to Sit
Do you find yourself wandering around the kitchen munching? Or grabbing a bag of chips or crackers and eating right from there while standing? Instead of standing and eating from the container, which makes it easy to lose track of how much you consume, portion out your food and take the time to sit and enjoy it.
Hopefully, you find one strategy that can help you to eat more mindfully and improve your diet in a healthy way!
Watch "An Overview of Mindful Eating"
Sunday, September 27, 2015
Keys to Weight Loss Success: Goal Setting
Whether you want to lose weight or just maintain, the first thing you want to start off with is setting some goals for yourself. The best way to know where you are now and where you are planning to be is to set a long-term goal and supporting short-term goals. So, grab yourself a piece of paper and pen and let's get started!
Long-term goal
For your long-term goal, think about something you want to accomplish in the next 6-12 months. This can be a 30-pound weight-loss, decreased use of medications for disease, better overall eating plan, run a 5k etc. One thing I really want you to think about is why this goal is important to you. Maybe, you just want to look or feel better. Maybe, you want to fit into a certain piece of clothing. Whatever the importance is, write it down on paper. This is something that can help to keep you motivated as you begin your journey.
Short-term goals
Next, think about some small goals that will help you to accomplish your long-term goal. Let's say you want a healthier eating plan. Some short-term goals would be to eat 3 vegetables per day or 2 fruits per day. If you want to lose weight, maybe you will start increasing your physical activity so some goals might be to exercise 30-minutes per day or get a gym membership.
Barriers
After you have all your goals on paper, think about what are some barriers to you reaching your goals. These could be lack of time, lack of support, inadequate knowledge, no access to gym equipment, etc. Then, think about ways you can get around these barriers. There is always going to be something standing in your way of your goals, the key is how you will plan to push through the barrier and stand victorious on the other side.
One of the most important things with accomplishing your goals is to track your progress. You can do this in a couple of ways. You can make or download a chart with the days of the week at the top. Then, you can check off the days you met your goal. You can also journal your intake or progress in a notebook. Lastly, you can use a phone, computer or tablet to download an app to track progress. My favorite is probably MyFitness Pal. It is free and has a ton of features. There is also a community setting where you can post updates. I really like that you can scan barcodes instead of just typing it all in. Tracking helps you to see where you are now and where you are at the end of each week. Even if you didn't meet your goal like you thought, you can think about ways to improve for next week. Think positively about your progress. Negativity about your week will only make it that much harder for you to keep motivated.
Here is an example of everything all put together:
Long-term goal: Improve overall health
Short-term goals: Increase fruit intake to 2 per day. Increase vegetable intake to 3 per day. Plan meals.
Barriers: Lack of time. Unsure how to make food taste good
Ways to get around barriers: Prep meals in advance on days off. Stock up fridge with frozen cut veggies for convenience. Subscribe to a daily healthy recipe via email.
Tracking: Use MyFitness Pal to track intake.
Don't forget that this is a lifestyle change, not a diet; so if you slip up, don't beat yourself up over it!
Long-term goal
For your long-term goal, think about something you want to accomplish in the next 6-12 months. This can be a 30-pound weight-loss, decreased use of medications for disease, better overall eating plan, run a 5k etc. One thing I really want you to think about is why this goal is important to you. Maybe, you just want to look or feel better. Maybe, you want to fit into a certain piece of clothing. Whatever the importance is, write it down on paper. This is something that can help to keep you motivated as you begin your journey.
Short-term goals
Next, think about some small goals that will help you to accomplish your long-term goal. Let's say you want a healthier eating plan. Some short-term goals would be to eat 3 vegetables per day or 2 fruits per day. If you want to lose weight, maybe you will start increasing your physical activity so some goals might be to exercise 30-minutes per day or get a gym membership.
Barriers
After you have all your goals on paper, think about what are some barriers to you reaching your goals. These could be lack of time, lack of support, inadequate knowledge, no access to gym equipment, etc. Then, think about ways you can get around these barriers. There is always going to be something standing in your way of your goals, the key is how you will plan to push through the barrier and stand victorious on the other side.
One of the most important things with accomplishing your goals is to track your progress. You can do this in a couple of ways. You can make or download a chart with the days of the week at the top. Then, you can check off the days you met your goal. You can also journal your intake or progress in a notebook. Lastly, you can use a phone, computer or tablet to download an app to track progress. My favorite is probably MyFitness Pal. It is free and has a ton of features. There is also a community setting where you can post updates. I really like that you can scan barcodes instead of just typing it all in. Tracking helps you to see where you are now and where you are at the end of each week. Even if you didn't meet your goal like you thought, you can think about ways to improve for next week. Think positively about your progress. Negativity about your week will only make it that much harder for you to keep motivated.
Here is an example of everything all put together:
Long-term goal: Improve overall health
Short-term goals: Increase fruit intake to 2 per day. Increase vegetable intake to 3 per day. Plan meals.
Barriers: Lack of time. Unsure how to make food taste good
Ways to get around barriers: Prep meals in advance on days off. Stock up fridge with frozen cut veggies for convenience. Subscribe to a daily healthy recipe via email.
Tracking: Use MyFitness Pal to track intake.
Don't forget that this is a lifestyle change, not a diet; so if you slip up, don't beat yourself up over it!
Sunday, March 1, 2015
National Nutrition Month
March starts one of my favorite times of the year, National Nutrition Month! This is a nutrition education and information campaign held annually by the Academy of Nutrition and Dietetics. Basically, it focuses on how important it is to develop healthy eating and physical activity habits. This year's theme is "Bite into a Healthy Lifestyle." Also in March is Registered Dietitian Nutritionist Day (March 11). This is a time to not only recognize RDNs for their awesome job of helping people develop healthier lifestyles, but also, to increase awareness of RDNs as providers of food and nutrition services. For more information, check out the NNM site.
Going along with the "Bite into a Healthy Lifestyle" theme, here are 5 tips for keeping your meals healthy!
1. Build your meal around your lean protein. I always get people who ask me what to eat for dinner. My first response is what is your protein (chicken, fish, tofu, etc). Then, we think about what goes well with it. For example, you have chicken for dinner so maybe you plan some steamed broccoli and roasted potatoes. Or if you have fish, maybe you plan for stewed tomatoes and rice. Or maybe you want to do a chicken stir fry with rice and string beans. Don't overcomplicate your meals. Just remember you want a lean protein, non-starchy vegetable, and starch (could be vegetable or other carb).
2. Eat slowly and put your fork down between bites. Let your body have time to digest and tell you you are full. Also, don't "clean your plate." Wrap up your extra dinner for a balanced packed lunch the next day!
3. Check in with mindfulness. Before grabbing a snack from the cabinet, think to yourself, "Am I really hungry?" Sometimes we eat out of boredom or stress. Instead of immediately grabbing for the chips or cookies, drink a glass of water or hot tea. Then, take a walk or read a book for 10 minutes. If hunger still strikes, then reach for a healthy snack (veggies and dip, Greek yogurt, apple and peanut butter, etc).
4. Eat from a plate, not a package. Read the food label and portion out a serving size into a bowl. When we eat from the package, it turns into mindless eating. Most of the time we don't realize how much we ate until the whole package is gone!
5. Plan your meals and snacks. You can do this in a couple of forms. One way is to pick a day to batch cook a few meals/sides. Then, each day you can just pull from what you already made. Another way is to simply write down what you plan to make for the week. From this information, you can build your shopping list (remember to stick to it)! Having planned meals and snacks can help to decrease grabbing unhealthy foods out of convenience.
Happy National Nutrition Month and Happy soon-to-be Registered Dietitian Nutritionist Day to all of my fellow RDNs :)
Going along with the "Bite into a Healthy Lifestyle" theme, here are 5 tips for keeping your meals healthy!
1. Build your meal around your lean protein. I always get people who ask me what to eat for dinner. My first response is what is your protein (chicken, fish, tofu, etc). Then, we think about what goes well with it. For example, you have chicken for dinner so maybe you plan some steamed broccoli and roasted potatoes. Or if you have fish, maybe you plan for stewed tomatoes and rice. Or maybe you want to do a chicken stir fry with rice and string beans. Don't overcomplicate your meals. Just remember you want a lean protein, non-starchy vegetable, and starch (could be vegetable or other carb).
2. Eat slowly and put your fork down between bites. Let your body have time to digest and tell you you are full. Also, don't "clean your plate." Wrap up your extra dinner for a balanced packed lunch the next day!
3. Check in with mindfulness. Before grabbing a snack from the cabinet, think to yourself, "Am I really hungry?" Sometimes we eat out of boredom or stress. Instead of immediately grabbing for the chips or cookies, drink a glass of water or hot tea. Then, take a walk or read a book for 10 minutes. If hunger still strikes, then reach for a healthy snack (veggies and dip, Greek yogurt, apple and peanut butter, etc).
4. Eat from a plate, not a package. Read the food label and portion out a serving size into a bowl. When we eat from the package, it turns into mindless eating. Most of the time we don't realize how much we ate until the whole package is gone!
5. Plan your meals and snacks. You can do this in a couple of forms. One way is to pick a day to batch cook a few meals/sides. Then, each day you can just pull from what you already made. Another way is to simply write down what you plan to make for the week. From this information, you can build your shopping list (remember to stick to it)! Having planned meals and snacks can help to decrease grabbing unhealthy foods out of convenience.
Happy National Nutrition Month and Happy soon-to-be Registered Dietitian Nutritionist Day to all of my fellow RDNs :)
Saturday, February 14, 2015
Almond Milk vs. Coconut Milk
Almond milk has become an increasingly popular substitute for those with food allergies or intolerances. Almond milk is a creamy, nutty beverage made by toasting and grinding almonds; then, blending them with filtered water. Almonds are naturally low in sugar and provide a vast amount of nutrients for your body. Almond milk is also lactose, gluten, dairy, and casein free (This is good news for me since I am lactose intolerant!). On the glycemic index, unsweetened almond milk falls on the low end, which means a lesser rise in your blood sugar.
1 cup of unsweetened almond milk contains 30 calories (100 calories less than 2% milk), 2.5g fat, 45% DV for calcium, 50% DV for vitamin B12, and 25% DV for vitaminD. Almond milk also contains 30% of your DV for riboflavin and 50% of your DV for Vitamin E, which decreases inflammation in the body.
Coconut milk is made by pressing coconut pulp to release the cream, which is blended with filtered water and other ingredients. Coconut milk has a mildly nutty flavor and is dairy free. Fun fact, coconuts are really a fruit! 1 cup of unsweetened coconut milk provides 45 calories, 4.5g fat, and <1g carbohydrates. Coconut milk contains the same amount of vitamin D (25% DV) as regular milk and 50% DV for vitamin B12. Coconuts have antimicrobial and antibacterial agents, which can aide in immune health. Coconuts also supply medium chain fatty acids (MUFAs), which can decrease inflammation in the body.
So, are almond and coconut milk better than regular old 2%? While coconut and almond milk are both nutrient powerhouses with more calcium than 2% milk and less calories, they do lack protein. This limited protein supply does not need to pose an issue if you are already consuming other protein sources throughout your day. Almond or coconut milk can be implemented in a diet where other dairy foods are lacking due to culture, preference, allergies, or intolerances.
Check out this site to make your own almond milk --> http://wellnessmama.com/366/organic-almond-milk/
Green Protein Smoothie
Yield: 1 serving
Ingredients
1c milk (almond or coconut)
1c fresh kale
1/2 cucumber (peeled)
1/2 frozen banana
1 scoop vanilla protein (optional)
1c ice
Directions
1. Combine all ingredients in blender and process until smooth.
Nutrition Facts
290 calories, 4.5g fat, 41g carbohydrates, 25g protein, 4g fiber
150% DV vitamin A, 150% DV vitamin C, 60% DV calcium
www.silk.com
www.livestrong.com
www.almondbreeze.com
1 cup of unsweetened almond milk contains 30 calories (100 calories less than 2% milk), 2.5g fat, 45% DV for calcium, 50% DV for vitamin B12, and 25% DV for vitaminD. Almond milk also contains 30% of your DV for riboflavin and 50% of your DV for Vitamin E, which decreases inflammation in the body.
Coconut milk is made by pressing coconut pulp to release the cream, which is blended with filtered water and other ingredients. Coconut milk has a mildly nutty flavor and is dairy free. Fun fact, coconuts are really a fruit! 1 cup of unsweetened coconut milk provides 45 calories, 4.5g fat, and <1g carbohydrates. Coconut milk contains the same amount of vitamin D (25% DV) as regular milk and 50% DV for vitamin B12. Coconuts have antimicrobial and antibacterial agents, which can aide in immune health. Coconuts also supply medium chain fatty acids (MUFAs), which can decrease inflammation in the body.
So, are almond and coconut milk better than regular old 2%? While coconut and almond milk are both nutrient powerhouses with more calcium than 2% milk and less calories, they do lack protein. This limited protein supply does not need to pose an issue if you are already consuming other protein sources throughout your day. Almond or coconut milk can be implemented in a diet where other dairy foods are lacking due to culture, preference, allergies, or intolerances.
Check out this site to make your own almond milk --> http://wellnessmama.com/366/organic-almond-milk/
Green Protein Smoothie
Yield: 1 serving
Ingredients
1c milk (almond or coconut)
1c fresh kale
1/2 cucumber (peeled)
1/2 frozen banana
1 scoop vanilla protein (optional)
1c ice
Directions
1. Combine all ingredients in blender and process until smooth.
Nutrition Facts
290 calories, 4.5g fat, 41g carbohydrates, 25g protein, 4g fiber
150% DV vitamin A, 150% DV vitamin C, 60% DV calcium
www.silk.com
www.livestrong.com
www.almondbreeze.com
Saturday, March 30, 2013
RD vs. Nutritionist
Today's battle features the RD and the Nutritionist! Their brains are pumped full of healthy knowledge and their fists are full of fiber. Who will rise to challenge and defend the title?
Ding! Round 1: Who are they?
-A registered dietitian is a food and nutrition expert who has earned at least a bachelor's degree from a nutrition program at an accredited university. They then go on to a 6month to 1 year intensive internship, followed by passing of the registration exam. The RD must complete continuing education requirements in order to maintain their licensure and certifications.
-A Nutritionist, on the other hand, is not a licensed term. Basically, anyone can call themselves a nutritionist. While their information may be credible, you can never be too sure.
Ding! Round 2: What Does This Fancy RD do?
-A Clinical Dietitian works in a hospital or other long term care facility. They work to assess the patient's nutritional needs and develop a specific diet for various health conditions.
-A Private Practice Dietitian typically work under contract and will offer client advice on weight loss, weight gain, diabetes education, etc. They could also work for wellness programs or act as consultants for FSM.
-A Food Service Dietitian oversees large-scale meal planning and preparation in a variety of food service settings (health care, cafeterias, prisons, schools, etc). They also contribute to managing the budget.
-A Community Dietitian works in various public health settings including health clinics, WIC, school programs, etc. They help to develop nutritional care plans for individuals and their families
Ding! Round 3: Who Does The Insurance Cover?
Many insurances are starting to cover the Medical Nutrition Therapy provided by a RD. The same does not usually occur with a Nutritionist.
And the winner is....
The Registered Dietitian! Brought to you by credible information!
*Side note, some RDs can be quacks too, and money can play a big part in this, so still question the information with which you are uncertain*
Ding! Round 1: Who are they?
-A registered dietitian is a food and nutrition expert who has earned at least a bachelor's degree from a nutrition program at an accredited university. They then go on to a 6month to 1 year intensive internship, followed by passing of the registration exam. The RD must complete continuing education requirements in order to maintain their licensure and certifications.
-A Nutritionist, on the other hand, is not a licensed term. Basically, anyone can call themselves a nutritionist. While their information may be credible, you can never be too sure.
Ding! Round 2: What Does This Fancy RD do?
-A Clinical Dietitian works in a hospital or other long term care facility. They work to assess the patient's nutritional needs and develop a specific diet for various health conditions.
-A Private Practice Dietitian typically work under contract and will offer client advice on weight loss, weight gain, diabetes education, etc. They could also work for wellness programs or act as consultants for FSM.
-A Food Service Dietitian oversees large-scale meal planning and preparation in a variety of food service settings (health care, cafeterias, prisons, schools, etc). They also contribute to managing the budget.
-A Community Dietitian works in various public health settings including health clinics, WIC, school programs, etc. They help to develop nutritional care plans for individuals and their families
Ding! Round 3: Who Does The Insurance Cover?
Many insurances are starting to cover the Medical Nutrition Therapy provided by a RD. The same does not usually occur with a Nutritionist.
And the winner is....
The Registered Dietitian! Brought to you by credible information!
*Side note, some RDs can be quacks too, and money can play a big part in this, so still question the information with which you are uncertain*
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