Healthy Eating During the Summer

Summer is just about here and let's face it, sometimes healthy eating gets pushed aside until Fall rolls around. It can be easy to get off track with vacations, graduation parties, BBQs, road trips and more. While I am a huge proponent of enjoying yourself and indulging here or there, your health STILL matters and shouldn't get the short end of the stick.


How do you find a balance between investing in your health (and keeping up your good habits with nutrition) and enjoying yourself this summer? The first step is figuring out what matters to you! Often I hear clients saying that they want to lose weight for a vacation or graduation party. What happens when that is all done? What is your new motivation? What is going to push you towards sticking to your plan? Figure out WHY healthy eating matters to you. Do you want to feel more comfortable in your own skin? Do you want to control a disease? Do you want to have more energy?

Once you figured out your WHY, devise a plan for yourself. What goals do you still need to work towards? Are you still trying to incorporate more fruits and veggies? Your day-to-day may change during the summer months, so have a plan for how you are going to reach your goals even while on vacation. Pack healthy snacks (carrot sticks, fruits, nuts, raisins, etc) for your beach trip. Buy high-fiber, low-sugar bars to keep on hand while hiking. Make a smoothie to take with you while on a long drive. Don't let the excuses and self-made barriers get in the way of you accomplishing your goals and bettering your overall health.

I like to think of the acronym, "PAL," for any scenario when trying to balance food choices. If you are wondering, I highly doubt this is an actual acronym that people use, just something I thought of :) "P" is for Plan or Prepare. Plan a healthy menu for your shore trip. Prepare a healthy dish for a BBQ. Plan to exercise when there is downtime. "A" is for Assess. Assess the situation you are in. What healthy options are available during a party? Assess after the fact too. What can you do better for next time? What went well for you? How do you feel about your food/drink choices? Lastly, "L" is for Live. Live your life and remember in the grand scheme of things, that extra cookie probably won't undo all of your hard work (maybe the extra 4 or 5 would though ha). Seriously though, enjoying the summer can definitely include some treats and don't let yourself wallow in negativity about your choices. If you are eating well 90-95% of the time, why not let loose and have that piece of cake or cookie? Healthy living is just that, actually LIVING. Not just counting calories, endless dieting, restriction, and guilt.

So this summer, I challenge you to figure out what is going to motivate you to keep up your healthy habits (or start new ones) and to use the acronym "PAL" for your next social outing.

Leave a comment below and tell me what your plan is for healthy eating this summer.

For more tips on Healthy Summer Sips, click the LINK

Breaking Through Barriers to Your Health

How many times have you made an excuse about your health? "I had a rough day, so I deserve this cookie." "It's just too cold to go to the gym, so I will just stay home." "I ate good all day, so I can splurge at dinner." "I am just too old to lose weight." I am sure you can think of a thousand more excuses you have used or overheard. One of the things I often tell my clients is that, "It doesn't matter why you didn't do it, but that it simply didn't happen." There is always going to be a reason (barrier) why something didn't happen and an excuse that follows. Why you didn't eat more vegetables, why you ate the extra piece of cake, why you didn't exercise, etc. The ultimate key to YOUR success is finding out what your barriers are and how you can overcome them.

So how exactly do you overcome your barriers? First thing is to figure out WHY it happened. Let's say you didn't eat any vegetables today. Why is that? Do you need to plan more? Do you need to actually buy them? Do you need a new recipe so they are more enticing? Do you need to put them at eye level in the fridge so you remember them? What about if you tend to be a stress or emotional eater? Stress and emotions are something that are always going to be apart of your life, so figuring out how to handle them is key. Can you try writing in a journal instead of eating? Can you go for a walk to decrease stress? Can you call a friend to work through your issues? If time is a barrier (often the biggest one), I challenge you to think of how you can make time for yourself and your health. Can you get up earlier to eat breakfast? Can you cut some TV time to meal prep? Making the time now to support your health will decrease your chances of having to make that time later when it is even harder to change. By making time later, I mean for doctor's appointments, medication pick-up, tests, blood-work, etc.

To be honest, there is nothing wrong with a small reward when you have accomplished your goals. What you don't want is for that reward to be is food (constantly). I am not against a sweet treat here or there; however, daily or weekly is hardly a "treat" and more of a habit. If you still want to have some sort of "reward" try to brainstorm things that don't involve food like buying a new book or having a spa day.

One final comment I have about breaking through your barriers is to not stand in your own way by making excuses and comparing yourself to everyone else. "I will never look as good as (insert name here), so why even try." Comparison just puts more pressure on yourself and gives a sense of complacency. Changing your unhealthy habits is definitely hard; however, when you are faced with decisions about your health, ask yourself, "Will I do something about it to help support my goals or will I do nothing at all?" YOU can choose to change your health. YOU can choose to do what is hard. YOU can choose to live healthier.

How have you decided to break through your barriers to living a healthy lifestyle? What will you start doing today that will support your long-term goals? Leave a comment and let me know!

Healthy Spring Sips (Beverages)

Passion fruit herbal tea bags steeped and chilled

Have you ever thought about the amount of added sugar that you are consuming per day? Most tend to think in terms of sugary snacks and candies; however, many don’t realize just how much added sugar (and calories) are in their favorite beverages. Extra flavor syrups in your coffee, sports drinks, sweetened teas, and sodas, can all add up throughout the day. High added sugar intake can lead to an increased risk for obesity, Diabetes, Heart Disease, cavities, and more. The American Heart Association recommends an added sugar threshold of no more than 100 calories per day (6 teaspoons or 24g of sugar) for women and no more than 150 calories (9 teaspoons or 36g of sugar) for men. The average American consumes more than double the average intake. One thing to note is that whole fruit (fresh, frozen or canned with no-sugar-added) is not included in this added sugar limitation since whole fruit is also packaged with nutrients and fiber and research shows it can prevent the diseases mentioned prior. By taking charge of your health and limiting added sugars you can reach your goals, whether they are related weight loss or disease prevention.

Reading food labels is one way to start monitoring your added sugar intake. Look at the ingredient list to ensure that sugar is not one of the first few (3-4) listed. Ingredients are listed on the package in descending order by weight, which means that the largest quantity appears first. Look at the sugary beverages that you currently drink and think about how you can swap them for something healthier. Instead of lemon-lime soda, try unsweetened seltzer water with freshly squeezed lemon. Instead of sweetened tea, try brewing your own herbal tea bags and serving over ice. Instead of sugary sports drinks with artificial ingredients, re-hydrate with whole fruits like watermelon or simply water. Also, try carrying around a reusable water bottle and refill it throughout the day to help boost your overall fluid intake. Flavor water up with lemon, lime, or orange wedges or try a fruit infused recipe below!

Fruit Infused Water Recipes (for 1 large pitcher)

-Strawberry Kiwi Cooler → 3 cups halved strawberries + 3 kiwis, sliced + 2 lemons sliced + Ice water

-Berry → 2 cups raspberries + 2 cups blackberries + Ice water

-Cucumber → 6 mint leaves + 2 cucumbers, sliced + 4 limes, sliced + Ice water

-Basil Berry → 2 cups strawberries, halved + ¼ cup fresh basil leaves

**Be sure to gently squish and muddle your ingredients to release the most flavor

Leave a comment and let me know what your favorite recipe or beverage is that is also low in added sugars!

Why Going Low-Carb is NOT the Best Idea

Have you been told by a medical professional, friends, family member or even a figure on the Internet that you should be following a low-carb diet for Diabetes or weight-loss? This is something I hear from clients quite frequently. With my experience in counseling and also the research, I am here to tell you that it is perfectly okay to eat carbohydrates if you have Diabetes or want to lose weight. Shocking, I know! Below are the top 4 reasons I have for not following a super low-carb diet based on the majority of things I hear from clients. 

1. Low-carb means no fruit!

One of the first things people tend to do when cutting carbs is cutting the fruit out! Fruit is packed fiber, vitamins, minerals and antioxidants; even those “deadly” bananas! I don’t know how many people come to me with Diabetes saying they can’t eat fruit. Let me just say that when I look at the food diaries of these patients, most are not overeating the fruits. Aim for whole fruit over juices and eat the skin if possible since that is where a lot of the nutrients and fiber lay. Just see below at just some of the research touting the benefits of fruits and vegetables! 
 ---->“In Chinese patients with Type 2 diabetes, higher dietary fruit intake was associated with a lower burden of carotid atherosclerosis as reflected by lower carotid intima-media thickness and prevalence of carotid plaque.”1

 ---->“Fruit and vegetable intake may decrease oxidative stress and inflammation in this group of patients. An increased intake of fruit and vegetables can therefore be beneficial for patients with type 2 diabetes, since these patients are documented to have raised oxidative stress and inflammation.”2
 ---->"Plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D."3

2. Food quality is still an issue.

Something else fun that happens when people cut the carbs is that they tend to still eat the same junk-food (chips, breads, etc.), but in smaller amounts. Less carbs does not change food quality. If you just decrease the unhealthy carbs but don’t add the healthier ones, you are still not feeding your body right! Let’s say for example you normally have a sandwich for lunch. You since cut back to ½ a sandwich; however, now you are hungrier. So, you end up doing some more lunchmeat or loading up on extra peanut butter. I’m not saying that it is okay to eat the chips, white breads, cakes, and cookies. What I am saying is that whole grains, beans, quinoa, etc are all great carbohydrates that can be incorporated into a healthy meal plan. The reality is that most people are not consuming enough whole grains (see research article below) and eating whole grains and beans are a great way to help decrease disease risk!
 ----> “Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.”4
 ---->“Average intakes of whole grains are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits.”5

            

3. Low-carb to carb-binge

A couple things tend to happy with a low-carb diet. The first is that many tend to overload on the protein, which most people are getting enough if not more than enough of their recommended intake. Secondly, most people tend to crave the carbohydrates so much that they binge on them in about a week or two and end up stopping "yet another diet." Hey, I am not saying you won’t lose weight eating low-carb, what I am saying is that this is not typically a sustainable diet. 

4.  Most low-carb diets don’t get enough fiber.

On the same topic as point #4, less carbs usually means less fiber. As I said, most people sub in the protein for less carbs. You know what most people are NOT getting enough of in their diet? Fruits and vegetables! What do fruits and vegetables have in them besides vitamins and minerals…FIBER! One of the most cut-out-veggies is the beans! Did you know that a half-cup of chickpeas has about 5g of fiber and a half-cup of kidney beans has 8g of fiber? Fiber is beneficial because it can help to decrease cholesterol levels, improve GI function, and also decrease your risk for heart disease. See the research below for more reasons to get in the fiber!
 ----> "High fibre may be better than high protein for weight (fat) loss in obesity.”6
 ----> “A high-fibre bean-rich diet was as effective as a low carbohydrate diet for weight loss, although only the bean-rich diet lowered atherogenic lipids.”7 
----> “Increasing fiber intake lowers blood pressure and serum  cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.”8

So, what should you do now? Start by tracking your food intake. Maybe, you are eating too many refined carbohydrates (cookies, white breads, etc). Maybe, you are also eating too much in one sitting (3 cups of pasta). Maybe, your meals are unbalance (heavy in carbs or protein). Start by checking out your food log and seeing where you can incorporate a better meal balance. 

Aim for meals to have lean proteins, fiber-filled carbohydrates (whole grains) or starches, and some non-starchy veggies. An example of a balanced meal could be: tofu (protein), broccoli (non-starchy veg), and a red potato (starchy carb). Another example could be fish, sautéed spinach, and brown rice. Another example could be quinoa (protein + starchy carb), mushrooms and tomatoes (both non-starchy). A snack could be an apple and peanut butter or veggies and hummus. The options are endless! 

Bottom line here, instead of eliminating a food group and possibly making yourself miserable aim for meal balance and portion control. If all else fails, find a Dietitian to help you with meal planning since we are the experts when it comes to nutrition :)

Additional Links

Tips for cooking legumes 

Benefits of a high fiber diet

Resources

1. Chan H, Yiu K, Wong C, Li S, Tam S, Tse H. Increased dietary fruit intake was associated with lower burden of carotid atherosclerosis in Chinese patients with Type 2 diabetes mellitus. Diabetic Medicine [serial online]. January 2013;30(1):100-108. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

2. Åsgård R, Rytter E, Basu S, Abramsson-Zetterberg L, Möller L, Vessby B. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. Scandinavian Journal Of Food & Nutrition [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

3. Satija A, Bhupathiraju S, Hu F, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. Plos Medicine [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

4. Mudryj A, Yu N, Aukema H. Nutritional and health benefits of pulses. Applied Physiology, Nutrition & Metabolism [serial online]. November 2014;39(11):1197-1204. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

5. Dietary Guidelines for Americans 2015

6. Adam C, Gratz S, Ross A, et al. Effects of Dietary Fibre (Pectin) and/or Increased Protein (Casein or Pea) on Satiety, Body Weight, Adiposity and Caecal Fermentation in High Fat Diet-Induced Obese Rats. Plos ONE [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

7. Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. Journal Of Human Nutrition & Dietetics [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

8. http://www.ncbi.nlm.nih.gov/pubmed/19335713

Why Calories Don't Really Matter

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.