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 calories. Show all posts
Showing posts with label calories. Show all posts
Friday, February 19, 2016
Tuesday, October 20, 2015
5 Tips for a Healthier Holiday Season (Halloween Edition)
We are coming up on that time of year full of holiday fun and FOOD! It is totally fine to indulge a little throughout the holidays (I mean what fun would it be if you didn't); but you don't need to go all willy nilly and toss aside all your healthy habits until January. We are coming up on Halloween, so here are 5 tips for keeping your Halloween a tad-bit healthier!
Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.
Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!
Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.
Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar. Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.
Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.
Hope you found a tip in here that will help you as the holiday season gets rolling!
Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.
Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!
Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.
Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar. Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.
Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.
Hope you found a tip in here that will help you as the holiday season gets rolling!
Wednesday, October 8, 2014
Top 5 Reasons to Get Off The Diet Wagon
Raise your hand if you like dieting. I bet no one, except that crazy lady in the corner, raised their hand (not that I could see you or anything :)). Most of us don't enjoy the crash dieting where we cut out our favorite foods only to massively crave them later. Most of us don't enjoy having to constantly tell people we are on a diet (for the 100th time). Most of us don't enjoy watching friends and family chow down on that delicious chocolate cake while we are stuck eating celery.
Despite having all these negatives attached to dieting, people still do it anyway! It may seem worth it to you at the moment; however, you are only recking havoc on your body (physically and emotionally). If you are wondering, "What do I do when I go off the diet wagon (permanently)," then keep reading because after my top 5 reasons for getting off the diet wagon you will see what a healthy lifestyle looks like. Without further adieu, here we go!
#1: End the horrible cycle of guilt
Scenario: You go to a friend's house for a party. There's chips, dip, desserts, etc (a diet-goer's worst nightmare). Unless you've brought your own stash of food, your surrounded by choices, and probably unhealthy ones. If you indulged in a few of these foods, you probably thought this at some point, "OMG. Tomorrow, I need to get back on my diet." Or you thought, "Well, there goes my diet for the day. I should just pig out now." Or you thought, "Great, there goes all my hard work into losing weight." Chances are that once you had those thoughts, you also had the wave of guilt. I'm saying this from experience too. I used to count calories, diet, and starve my body of the nutrients it needed. If I ever indulged in something I thought was "bad," I immediately gave myself the guilt-trip. I was mad at my lack of self control, upset at the amount of food, and saddened by the fact that food had more control over me than I did. END THE CYCLE OF GUILT!
#1: What Does a Healthy Lifestyle Look Like?
Scenario: You go to that same friend's house. You have a few desserts and you feel good about it! You know you ate healthy before you came and you know you'll be eating healthy tomorrow. It is not a big deal that you indulged and you move on.
#2: Get your metabolism back on track
When you go on a diet that cuts calories drastically, your body responds by holding onto its energy reserves. It does that as part of a defense mechanism from eons ago when we had periods of starvation. So, if you think starving yourself will make you lose weight, your in for a surprise. You'll probably lose a few pounds in the beginning; however, you will plateau. Your metabolism turns to sludge while your body works to maintain life. On the contrary, by feeding yourself the proper amount of food each day, your metabolism increases and is more efficient at burning calories. (Side note: your metabolism also increases via exercise, especially weight-training).
#2: What Does a Healthy Lifestyle Look Like?
Feed your body the nutrients it needs. Don't go for long periods without eating. More often than not, extended periods without food can cause binge-eating at the next meal. Balance your meals with healthy proteins, fats, and carbohydrates.
#3: Eliminate diet-stress from your mind and body
Being on a diet is often stressful. Planning what you are going to eat when you are at home or out with friends. Worrying about the choices you will have when you go to parties. Figuring out how to add in extra exercise after your "off-the-wagon-experience." Finding that random super-healthy-food-that-will-cure-all. Eliminate this stress (and again guilt) by foregoing the diet mentality. Remember, it is okay to indulge once in a while! Diets, especially the ones that severely cut calories, can cause nutrient deficiencies because of those higher calorie nutrient-dense foods that "no longer fit in".
#3: What Does a Healthy Lifestyle Look Like?
#4: Eat your favorite foods
Scenario: Now that I am on diet X, I can no longer eat: cookies, candy, chips, fruit, yogurt, pasta, bread, potatoes, corn, green beans, applesauce, etc. So, what's left is basically water.
Scenario: You have avoided _______ (insert favorite food) for a month now. You go to a friend's house and ______ is there. As much as you eliminated it from your life, it creeps back in. Just one bite turns into "Oops I ate the whole thing." Which turns into, "Well, there goes my diet!" Which turns into the guilt cycle...again. See where I am going here?
#4: What Does a Healthy Lifestyle Look Like?
Have your favorite foods! Now, I'm not saying to go all out on a cookie binge; however, if you feel like having ice cream one night, do it! Just portion it out and enjoy. Sometimes, if I'm looking for a sweet treat, I'll mix a little cool whip with raw walnuts and peanut butter (and of course my Lactase pills!). If your not someone who is good with portion control, then only buy single serve cartons when you get the craving. You can also find substitutes for your favorite foods that you enjoy just as much!
#5: Get your hormones back in balance
Not only can dieting alter your mood; but, it can also alter your hormones. When we have chronic stress in our lives, cortisol, aka the stress hormone, increases along with visceral fat, inflammation, and blood pressure. Crash dieting can also cause you to have increased food preoccupation due to the fact that Ghrelin (hormone that tells you to eat) increases and Leptin (hormone that tells you to stop eating) decreases. This, in turn, can lead to overeating.
#5: What Does a Healthy Lifestyle Look Like?
As I sit here writing this blog, I am eating scrambled eggs (2 whole eggs and 4 egg whites) with Parmesan cheese and tomatoes and drinking coffee. I also had a sweet craving and had a chocolate nugget. Yes sir, chocolate at 8am. NO REGRETS :)
Despite having all these negatives attached to dieting, people still do it anyway! It may seem worth it to you at the moment; however, you are only recking havoc on your body (physically and emotionally). If you are wondering, "What do I do when I go off the diet wagon (permanently)," then keep reading because after my top 5 reasons for getting off the diet wagon you will see what a healthy lifestyle looks like. Without further adieu, here we go!
#1: End the horrible cycle of guilt
Scenario: You go to a friend's house for a party. There's chips, dip, desserts, etc (a diet-goer's worst nightmare). Unless you've brought your own stash of food, your surrounded by choices, and probably unhealthy ones. If you indulged in a few of these foods, you probably thought this at some point, "OMG. Tomorrow, I need to get back on my diet." Or you thought, "Well, there goes my diet for the day. I should just pig out now." Or you thought, "Great, there goes all my hard work into losing weight." Chances are that once you had those thoughts, you also had the wave of guilt. I'm saying this from experience too. I used to count calories, diet, and starve my body of the nutrients it needed. If I ever indulged in something I thought was "bad," I immediately gave myself the guilt-trip. I was mad at my lack of self control, upset at the amount of food, and saddened by the fact that food had more control over me than I did. END THE CYCLE OF GUILT!
#1: What Does a Healthy Lifestyle Look Like?
Scenario: You go to that same friend's house. You have a few desserts and you feel good about it! You know you ate healthy before you came and you know you'll be eating healthy tomorrow. It is not a big deal that you indulged and you move on.
#2: Get your metabolism back on track
When you go on a diet that cuts calories drastically, your body responds by holding onto its energy reserves. It does that as part of a defense mechanism from eons ago when we had periods of starvation. So, if you think starving yourself will make you lose weight, your in for a surprise. You'll probably lose a few pounds in the beginning; however, you will plateau. Your metabolism turns to sludge while your body works to maintain life. On the contrary, by feeding yourself the proper amount of food each day, your metabolism increases and is more efficient at burning calories. (Side note: your metabolism also increases via exercise, especially weight-training).
#2: What Does a Healthy Lifestyle Look Like?
Feed your body the nutrients it needs. Don't go for long periods without eating. More often than not, extended periods without food can cause binge-eating at the next meal. Balance your meals with healthy proteins, fats, and carbohydrates.
#3: Eliminate diet-stress from your mind and body
Being on a diet is often stressful. Planning what you are going to eat when you are at home or out with friends. Worrying about the choices you will have when you go to parties. Figuring out how to add in extra exercise after your "off-the-wagon-experience." Finding that random super-healthy-food-that-will-cure-all. Eliminate this stress (and again guilt) by foregoing the diet mentality. Remember, it is okay to indulge once in a while! Diets, especially the ones that severely cut calories, can cause nutrient deficiencies because of those higher calorie nutrient-dense foods that "no longer fit in".
#3: What Does a Healthy Lifestyle Look Like?
One strategy for minimizing diet-stress and moving towards a healthy lifestyle is to bring your own healthy dish to a party. Bring something you will enjoy and can rely on to be nutrient-dense. Not all parties I have gone to have the best choices. If it is a special occasion, I'll just have my normal meals throughout the day; then, choose the best options there. If it is a regular occasion, like dinner every Thursday at so-and-so's house, then bringing your own healthy dish is a way to go.
#4: Eat your favorite foods
Scenario: Now that I am on diet X, I can no longer eat: cookies, candy, chips, fruit, yogurt, pasta, bread, potatoes, corn, green beans, applesauce, etc. So, what's left is basically water.
Scenario: You have avoided _______ (insert favorite food) for a month now. You go to a friend's house and ______ is there. As much as you eliminated it from your life, it creeps back in. Just one bite turns into "Oops I ate the whole thing." Which turns into, "Well, there goes my diet!" Which turns into the guilt cycle...again. See where I am going here?
#4: What Does a Healthy Lifestyle Look Like?
Have your favorite foods! Now, I'm not saying to go all out on a cookie binge; however, if you feel like having ice cream one night, do it! Just portion it out and enjoy. Sometimes, if I'm looking for a sweet treat, I'll mix a little cool whip with raw walnuts and peanut butter (and of course my Lactase pills!). If your not someone who is good with portion control, then only buy single serve cartons when you get the craving. You can also find substitutes for your favorite foods that you enjoy just as much!
#5: Get your hormones back in balance
Not only can dieting alter your mood; but, it can also alter your hormones. When we have chronic stress in our lives, cortisol, aka the stress hormone, increases along with visceral fat, inflammation, and blood pressure. Crash dieting can also cause you to have increased food preoccupation due to the fact that Ghrelin (hormone that tells you to eat) increases and Leptin (hormone that tells you to stop eating) decreases. This, in turn, can lead to overeating.
#5: What Does a Healthy Lifestyle Look Like?
-Eat well-balanced meals (healthy protein, fat, and carbohydrates) to keep your hunger at bay and hormones in check!
-Don't stress about eating "bad" foods once in a while.
-Push away guilt and instead focus on the fact that it is a lifestyle and not a diet.
-Plan out your own healthy dish to bring to events!
-Have your favorite foods in small portions! Better yet, get creative in the kitchen to find healthy recipes that satisfy the sweet tooth.
-Keep your metabolism in full gear by fueling your body with the energy it needs and staying active. -De-stress your life with a few moments of reflection or quiet each day.
As I sit here writing this blog, I am eating scrambled eggs (2 whole eggs and 4 egg whites) with Parmesan cheese and tomatoes and drinking coffee. I also had a sweet craving and had a chocolate nugget. Yes sir, chocolate at 8am. NO REGRETS :)
Monday, July 14, 2014
Quick Start Guide to Healthy Eating
Over the past month, I have been leading nutrition counseling sessions pretty much every day. Go me :) I am loving all the experience and different situations in a community-based setting. Almost 90% of my sessions will include some version of this phrase/question, "My doctor told me XYZ, and I need to _____ (lose weight or change my eating habits) and I don't know what I should be eating." If you are a health professional, you have probably heard this a few times along with "Can you write me a diet/menu plan?" Just a comment on the diet/menu plan, I rarely ever give someone a diet/menu to follow. My sessions are geared towards giving my clients/members the tools they need to choose healthy foods. It gets boring eating the same foods all of the time, so it is important for people to be able to have enough knowledge to change up what they eat in a healthy way.
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
Friday, July 5, 2013
How Many Carbohydrates Do You Really Need?
Eating healthy should be simple, right? It is apparent that the information given to consumers is mixed and inconsistent. A prime example of this inconsistency is found with carbohydrate recommendations. The recommendations for carbs pushed from the government skyrocket to 300 grams a day or more! The USDA pushes 6oz of grains per day for females and 8oz for males. Once we translate ounces into grams of carbohydrates, you will discover that the numbers do not add up to the recommended 45-65% of carbohydrates also pushed by health professionals. Let's delve into this carbohydrate mystery!
Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).
Version 1 (Acceptable Macronutrient Distribution Ranges)
Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
Grains: 45-65% of calories from carbohydrates
810-1170 calories from carbohydrates
To get grams, we divide by 4kcal/g: 203-293g of carbohydrates
Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
6 oz x 15-20g/oz = 90-120 grams
Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.
Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
If there are about 15g of carbohydrates per cup, that leaves us with 30g of
carbohydrates.
Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
carbohydrates. 1 cup of green peas is 12g of carbohydrates. Non-starchy
vegetables (broccoli, greens) generally provide about 5g of carbohydrates
and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
serving.
If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
vegetables would be 25g.
Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
1 cup of yogurt is 15-20 grams.
If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.
Total Added Carbs: 30 + 25 + 30 = 85g
Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!
Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
1800 kcal x 15% = 360 calories from protein, 90g from protein
1800 kcal x 20% = 360 calories from fat, 40g from fat
1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
range of carbohydrates found in the version 1 AMDR.
Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf
Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).
Version 1 (Acceptable Macronutrient Distribution Ranges)
Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
Grains: 45-65% of calories from carbohydrates
810-1170 calories from carbohydrates
To get grams, we divide by 4kcal/g: 203-293g of carbohydrates
Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
6 oz x 15-20g/oz = 90-120 grams
Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.
Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
If there are about 15g of carbohydrates per cup, that leaves us with 30g of
carbohydrates.
Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
carbohydrates. 1 cup of green peas is 12g of carbohydrates. Non-starchy
vegetables (broccoli, greens) generally provide about 5g of carbohydrates
and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
serving.
If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
vegetables would be 25g.
Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
1 cup of yogurt is 15-20 grams.
If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.
Total Added Carbs: 30 + 25 + 30 = 85g
Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!
Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
1800 kcal x 15% = 360 calories from protein, 90g from protein
1800 kcal x 20% = 360 calories from fat, 40g from fat
1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
range of carbohydrates found in the version 1 AMDR.
Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf
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