10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

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Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Health Food Imposter #11: Smoothies

Are smoothies health food imposters?  Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #11:   Smoothies

Who isn't a fan of the almighty smoothie, right?  While I think that smoothies can have a place in a nourishing, well-balanced diet, some (especially homemade ones) are better than others when it comes to many commercially-prepared versions.  

• One of the drawbacks of commercially-prepared smoothies is that the bases often include non-fat yogurt, frozen yogurt, and sherbet, which are typically laden with refined sugar.  For example, the Original-sized Banana Berry Smoothie from Jamba Juice, which is made with bananas, non-fat frozen yogurt, blueberries, raspberry sherbet and ice, contains 82 grams of sugar.  Yes, 82 grams or almost 21 teaspoons.  Yes, some of it is naturally-occurring from the fruit and frozen yogurt, but how much?  
• Someone thinking these are a healthy “snack” may also be surprised that some of these smoothies can range anywhere from 150 up to 900+ calories. Yes, I said 900 calories!  As a "snack", that could pose a problem for a person trying to achieve and maintain a healthy weight.  
• There are “no sugar added” and “light” versions, but keep in mind that this is usually due to the use of artificial sweeteners, like sucralose.  
• While “real fruit smoothies” seem to be a trend right now, keep in mind that sometimes the “real fruit” comes in the form of fruit juice rather than whole fruit, so you could be losing out on valuable nutrients, like fiber.  In some cases, I’ve seen so-called fruit smoothies that don’t have any real fruit in them at all.  Buyer beware!
• Know, too, that  commercially-prepped smoothies may also contain artificial colors, flavors, and other  questionable additives as well.

What is a better alternative?  

Make your own smoothies at home using fresh or frozen, unsweetened whole fruits and vegetables at home.  This way you’ll have more control over the quality, kind, and amount of the ingredients you put into them. Plus, you can personalize them to your own taste.  If you opt for a commercially-prepared version, look for the nutrition information online or onsite to review the nutrition facts as well as the ingredients, when available.  Opt for those made with real, whole fruits and veggies as often as possible.  You may also want to opt for a smoothie with a quality source of protein (at least as best as you can do with commercially-prepared versions), like almond butter or yogurt, to help with blood sugar balance and satiety.  Also, consider choosing smaller sizes for better portion control.  If anything ask questions and see if you can customize your smoothie to suit your needs and tastes.

Would you like to see more like this on my blog?  Please let me know!  Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  

3 reasons to make physical activity a priority during the holidays

Commit to be fit this holiday season.  Photo credit: o5com via Flickr

Congratulations on surviving yet another post-Thanksgiving food coma.  If you are one of those people who finds it hard to get back on track with eating and physical activity after said food coma, then I challenge you to consider moving one thing to the top of your to-do list this holiday season.  That thing is physical activity.  I see physical activity as a gateway health habit.  When people let it slide to the bottom of their list of priorities, other habits tend to slide as well.  However, when people make physical activity a priority, not only do they stay on top of other health behaviors, but they also tend to score some fantastic deals in terms of their health and well-being, too!  Consider these three excellent reasons to commit to regular physical activity during the holidays.

Prevent holiday weight gain.  While holiday weight gain is common for many Americans, it is not necessarily inevitable.  Researchers have found that people who have successfully managed their weight long-term rarely deviate from their regular exercise routine throughout the year, including during the holidays.  Not only does exercise help stoke your body's metabolic furnace to burn more calories, but it also appears to help physically active people curb their food intake.

Manage stress.  Exercise is one of the best prescriptions for stress.  The holidays definitely present the opportunity for more stress from increasingly busy social calendars to additional responsibilities at work and more travel.  While you can't necessarily eliminate every source of stress in your life during the holidays, you certainly can include more ways to better manage it.  When you exercise, the body gets an amazing dose of natural feel-good chemicals, including serotonin and endorphins.  Exercise also allows you the opportunity to take a break from the stress in your life and just let it go. What once mattered before may not be as significant after a good workout.  

Boost energy levels.  With a fuller schedule and more stress, you may find that your energy levels may take a serious beating during the holidays.  While sipping more coffee or Red Bulls may seem like an easy way to to charge up your battery, it's not the ideal way to go to reduce the sluggishness.  I know that exercise may be one of the last things on your mind when it comes to feeling fatigued, but studies have suggested individuals that engage in regular physical activity tend to report higher energy levels and less fatigue than sedentary individuals.  So during those times when you just don't feel like it, do it any way.  Remind yourself of how great you'll feel afterwards.  Most of the time, the only workout you'll ever regret is the one that you don't do.

We're all gifted with 1440 minutes every single day.  Honor your body and honor your health by devoting at least 30 of those minutes to movement.  Believe me, your body WILL thank you for it.  What will you do to ramp up your physical activity during the holidays?     

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Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

3 Strategies for Preventing Holiday Weight Gain

I just returned from my daughter's Halloween celebration at preschool and I am reminded that we are embarking on National Eating Season. This is the parade of food that begins with Halloween and wraps up with Super Bowl Sunday.  Following this season of eating, many Americans find themselves a little bit heavier.   Even with the best of intentions and New Year's resolutions come January, research tells us that the weight gained during this time is often not lost again.

I understand how easy it can be to gain weight during the holidays with the barrage of all the unique food offerings of the season from the pumpkin spice lattes to Grandma's special apple pie to the egg nog.  At the same time, I also know how important maintaining health, well-being, and an optimal quality of life is for so many people.  Nothing tastes as good as healthy feels, right?   This is why I think it's vital to be proactive and make plans right now to prevent holiday weight gain.  So I thought I'd share three solid strategies to help you get started on that today.

Put your goals in writing.
While it's definitely a step in the right direction to make a mental note that you'd like to maintain a healthy weight this holiday season, I believe that writing down your goals will only increase your chances of success.  As you consider your goals for the season, be sure to make them SMART - specfiic, measurable, attainable, realistic, and time-sensitive.  If the goal is to maintain or even lose weight, then be sure to consider the behaviors that are needed to do that.  What will you need to change in regards to food intake, physical activity, or stress management to achieve your weight management goal?  

Monitor your food intake and physical activity.
In my professional experience, I've seen what a powerful tool monitoring food intake and physical activity can be for those who want to achieve or maintain a healthy weight.  My clients understand the value of this, too, and almost always identify this as a strategy that helps them stay on track.  The evidence also suggests that those who regularly monitor their health-related behaviors during the holidays are better able to manage their weight during that time, too.

Practice mindful eating.
It is very easy to eat mindlessly during the holidays.  Food is everywhere!  People can also be more distracted while they eat during the holidays whether it's socializing at a party or watching the game on t.v.  If they eat while doing these other activities, they may not be fully engaged in the eating experience.  Practicing mindful eating during the holidays essentially means that you regularly check in with your mind and body throughout the eating experience.  Are you hungry?  Is the food pleasing to you?  Is food really what you want right now? Mindful eating helps create a more peaceful and pleasurable eating experience. It will also help you stay more in tune with your body so that you can naturally attain or maintain a healthier body weight.

So, in addition to planning which parties to attend and what gifts to give, I challenge you to also consider putting successful weight management on your holiday radar this season.  Choose a life of health. You deserve it!

Photo credit:  Mark Surman via Flickr

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Guest Blog: Weight Loss - Are you planning for success?

Credit:  bgottsab (Flickr)

Today's guest blog post is written by Jennifer Michelle, Dietetic Intern at Bowling Green State University's Dietetic Internship Program.  Thanks for sharing with us, Jennifer!  

When trying to reach any goal, planning is an important step. This is especially true when it comes to weight loss. There are so many variables involved in reaching weight loss goals that a well coordinated effort is your best bet to succeed. When food and exercise related decisions are left to chance, it is easy to make less than desirable choices. Today’s busy lifestyle can make it easy to lose track of your goals.

Why should you have a plan?

Losing weight and keeping it off requires consistent healthy lifestyle choices. Planning ahead can help you prevent hitting exercise and nutrition roadblocks on your path to weight loss success. We often eat for reasons other than hunger, and sometimes hunger drives us to indulge in high-calorie, unhealthy foods. When you plan healthy meals and snacks in advance and have all the ingredients necessary, you won’t find yourself making less than optimal choices. Even when you dine out, having a strategy is the key to success. Deciding where you are going to eat will allow you to check out the menu for healthy options to select in advance in order to avoid giving in to temptation. Another reason you should have a plan is to keep on track with your exercise program. If you are just fitting in exercise wherever you can, it is easy to find yourself too busy or too tired to get in the amount you need.

How can you plan for weight loss success?

Start by setting aside some time for strategizing each week. Coming up with a plan takes a little time and is the first step in organizing your weight loss success. Be sure to include all the meals and snacks you need, including all necessary ingredients. Decide when and where you will be eating your meals and snacks, taking into consideration your schedule and when you tend to feel hungry. Remember to include time to go shopping for the ingredients you need. Exercise is another important part of your weight loss plan. It is very easy to skip an exercise session when you have a long or hectic day. Schedule time for exercise as an appointment you need to keep with yourself.

Do you have a plan for weight loss success? What about having a plan has helped you to reach your weight loss goals?

10 Must-Haves for a Well Stocked Pantry

Photo credit: Incase (Flickr)

Spring is here! When spring rolls around, I always seem to get into spring cleaning mode. How about you?  If you plan on getting rid of the dust bunnies and clearing out the clutter, you may want to spruce up your pantry, too.  Conducting a pantry makeover could be one of the best things that you do for your health and well-being.  Stocking up on key kitchen staples will make meal planning and prep much more efficient.  Plus, it will make it a lot easier to eat more nutritious meals prepared at home.  Even when you have the best of intentions, things don't always go according to plan.  However, a well-stocked pantry can help you out of a tough spot rather than having your health thwarted by the local pizza joint or quickest drive-thru more often than not.  Here's my list of 10 must-haves for a well-stocked pantry.  

{Print this list}
Canned beans (eg, black, kidney, pinto, garbanzo, cannelini):  Canned beans pack a lot of plant-based protein, fiber, vitamins, and minerals.  Worried about the sodium? Even if you get regular canned beans, draining and rinsing them reduces the sodium content by over 40%.  Quick prep ideas:  Use in bean soups or  salads; Make bean burritos, wraps, or quesadillas;  Toss into veggie salads;  Mix into whole grain pasta or brown rice.

Whole grains (eg, old-fashioned or steel-cut oats, brown rice, quinoa, bulgur wheat, buckwheat or creamy buckwheat):  Grains offer filling fiber along with a variety of vitamins and minerals depending on the grain.  Many of those listed can be prepared in less than 30 minutes.  Many of these freeze well, so preparing large batches and freezing also saves time.  Quick prep ideas:  Prepare as a hot breakfast cereal; Enjoy as grain salads, pilafs, and stir fries; Toss into soups and stews.

Nuts, seeds, and nut butters (eg, almonds, walnuts, cashews, pecans, pepitas, sunflower seeds, flaxseeds):  Nuts and seeds offer plant-based protein and healthy fats along with a variety of other nutrients, like fiber, vitamin E and magnesium.  Quick prep ideas:  Enjoy a small handful as a snack;  Toss into salads, cooked vegetables, hot breakfast cereals, yogurt, and whole grains, like brown rice or quinoa;  Blend into smoothies;  Spread nut butters over whole grain breads, tortillas, or pitas and top with fresh fruit; Use nut butters as a dip for raw veggie sticks or fresh fruit.

Tomato products (diced, whole, stewed, crushed, tomato paste, tomato sauce - preferably without added sugar or salt):  Tomatoes are a great source of vitamin C, fiber, potassium, and the antioxidant lycopene.  Quick prep ideas:  Homemade sauces, salsas, soups, stews, and chilis;  Add to pasta or grain dishes;  Serve as toppings or fillers for pizzas, quesadillas, and sandwiches.

Whole grain and/or gluten-free pasta (eg, spaghetti, penne, linguini, shells, rotini, elbow, couscous):  Pasta is fairly quick-cooking, and with so many varieties, it doesn't have to be boring.  Whole grain pastas also provide more fiber and naturally-occurring nutrients, like magnesium and iron, than refined versions.  Quick prep ideas:  Use for traditional pasta dishes dressed with red sauces or olive oil, herbs, and/or spices. Toss in fresh or frozen vegetables for added nutrition;  Prepare pasta salads;  Work into vegetable soups or stews.

Canned or vacuum-sealed light tuna, salmon, or sardines (in water or olive oil):  These protein-rich options are also good sources of omega-3 fatty acids and other nutrients, like vitamin D and selenium.  Concerned about sodium?  An average serving contains around 180-250 mg of sodium.  You can opt for reduced-sodium versions of these products. Limit canned white or albacore tuna, which is higher in mercury.  Quick prep ideas:  Use alone or combine with other kitchen staples for salads, sandwiches, and wraps. 

Broth (vegetable, chicken - preferably low sodium):  Broths provide the perfect base for soups, stews, or chilis.  They also add a savory flavor when used to cook whole grains, like brown rice or quinoa, and vegetables, like collard greens or kale.  

Whole grain cereals (with at least 4 grams of fiber and less than 8 grams of sugar per serving):  Whole grain cereals offer a source a source of fiber and other nutrients, like magnesium, iron, and niacin.  Since there are so many options, make sure you read the labels carefully for the best options.  Quick prep ideas:  Serve with milk or alternative milks for breakfast, lunch, dinner, or snacks;  Combine with nuts and/or dried fruit;  Mix with yogurt and fruit.


Garlic, shallots, onions:  These foods add a special aroma and flavor to nearly any dish.  They're also rich in flavonoids and phenols, which have anti-inflammatory, anti-microbial, and antioxidant properties.  Quick prep ideas:  Saute and combine with vegetables, grain dishes, soups, stews, and sauces;  Use in salsas and vinaigrette dressings.


Herbs and spices (eg, cinnamon, turmeric, basil, cayenne pepper, ground ginger):  Many herbs and spices have health promoting and body healing properties.  They also add a special kick  to what could otherwise be a dull dish without the extra calories and sodium.  Quick prep ideas:  Add to just about anything!

What are your pantry must-haves for quick and easy meals and snacks?

How a food journal will help you achieve your weight and health goals

Photo credit: CFleenor (Flickr)

One of the first things that I ask of my clients to do before I even meet with them is to keep a food and activity journal for at least 3 days.  What I love about this is that not only will these records help me in my nutrition assessment, but they also serve as a powerful starting point for a nutrition intervention before I even meet with my client.  It's a great conversation starter because it gives them some insight into their food intake, eating habits, and physical activity behaviors. During these 3 days, my clients almost always admit to changing their food or eating habits because they suddenly became more aware of them.  All of this, and I haven't even met with them yet.  There's definitely power in that!

How will it help you with weight and health management?  First of all, you've got to know what you're eating in order to change it as well as the behaviors around it.  I call a food journal the GPS for weight and health management.  A food journal helps you see where you've been, where you're at, and where you need to go.  By looking at where you've been, you get clues about the patterns of food intake and behaviors that were strengths as well as those that present opportunities for change.  Maybe you've been eating consistently throughout the day, but you haven't been hitting the mark with your vegetable and fruit intake.  You've now identified a great starting line toward your weight and health management goals.  By looking at where you're at, you can assess your progress, reinforce positive behaviors, and identify areas of opportunity.  When a client sees that she has been eating breakfast daily and she feels more energy throughout the day, then that behavior is strengthened since she sees the positive behavior and the benefit that results from it.  On the other hand, a client may notice that every time she misses the afternoon snack, she tends to overeat once she gets home from work.  Because of the awareness of this pattern, the client can then work on strategies to ensure that she includes the afternoon snack.  Finally, a food journal provides direction on where you need to go.  If the foods and behaviors that you're keeping track of in the food journal are leading to the results that you desire, then keep doing what you're doing.  If not, then it's decision time.  It may be time to re-evaluate your goals to decide whether or not they're still the same.  If your goals are still the same, you may need to pinpoint some areas in which you're willing to step it up a notch.  Maybe it's time to practice maintaining those behaviors before ratcheting things up.  Maybe you need some additional professional guidance, such as a therapist, to gain support in other areas of your health or well-being.

So how do you get started?  There are lots of tools for keeping track of food intake and physical activity.  Some people prefer the good ol' pen and paper method.  Others prefer online tools, such as MyPlate or MyFitnessPal.  Others like phone apps, like Lose It! or MyFitnessPal Mobile.  There are lots of options, so check them out and choose what's best for you.  I have my clients use the pen and paper method to start since there is usually additional information that I like to assess, like hunger levels, activities, emotions, or thoughts, that aren't always included in digital programs.  (But if you know of one, please let me know!)  It's best to record everything that passes your lips:  foods, beverages, and condiments.  Amounts and times are also helpful.  Sometimes clients get overwhelmed at the idea of keeping track of everything they eat, so I suggest that they just start writing down the foods they consume.  This still provides helpful information.  Gathering additional details, such as hunger levels, signs or symptoms, and activities, emotions, or thoughts while eating can also provide helpful insights.  Including information about the type, time, intensity, and duration of physical activity is also very useful.

Whether you're just starting out or you've hit a bump in the road, a food journal could definitely be the key to discovering what you need to do in order to best achieve your goals.  Go after a life of health because you deserve it!

Have you kept a food journal before?  What method do you prefer? What's your favorite digital tool?      

 

Are dry foods sabotaging your diet?

Photo credit: kmohman (Flickr)

If you find yourself noshing on foods, like pita chips, baked chips, or whole grain crackers and you're trying to lose weight or eat healthier, you may want to perk up your ears...I mean, eyes.  Although possibly better options than what you were previously consuming for snack time, these foods could be sabotaging your diet.  So, how can this be?  First of all, "dry" foods tend to take the place of whole, fresh vegetables or fruits that could be eaten instead.  Most people need at least 4-5 cups of vegetables and fruits daily.  Vegetables and fruits are generally low in calories and heaping with a variety of nutrients.  Not only are they filled with satiety-enhancing fiber, but they are also higher in water content than "dry" foods.  Foods with a higher water content may help reduce calorie intake, which is helpful for someone trying to lose weight.  For example, a 1 oz bag of Pop Chips offers 120 calories, 4 grams of fat, 1 gram of protein, 1 gram of fiber, and a minimal amount of other nutrients.  On the other hand, a small baked sweet potato with 2 Tbsp of 2% Greek yogurt with a sprinkle of cinnamon offers about 75 calories, 0.5 g fat, 2 g fiber, 4 g of protein and a host of essential nutrients, like vitamins A and C.  Which snack option do you think would offer greater between-meal staying power -- the dry 1 oz bag of Pop Chips or the moist sweet potato/yogurt combo?  You drink a large glass of water with those dry snacks, you say?  Well, while that water will definitely satisfy your thirst, it is not as effective at satisfying your hunger as foods that have a high water content.  I also find that people sometimes find it more challenging to control portions with "dry" foods since they need to eat more to feel more satisfied.  For instance, which would satisfy hunger more effectively -- 10 grapes or 10 raisins?

I understand the role that some dry foods play in the diet.  Maybe they satisfy that craving for something salty, crunchy, or savory.  That's fine.  At the same time, if your goal is to lose weight and/or eat healthier, then you might consider increasing your intake of whole vegetables and fruits first.  Including more vegetables and fruits in your diet will boost your intake of a variety of nutrients and naturally crowd out excess calories from other foods, including "dry" foods.  Then you'll definitely be on the path to achieving your best health.

Thank you for visiting and make it a nutritious day!       

Plan to fail your New Year's resolutions

Photo credit: EvelynGiggles (Flickr)

Yes, you read that title right. I said plan to fail your New Year's resolutions.  I'm not trying to be a pessimist. I am trying to be a realist here.  First of all, if you have a detailed plan for your New Year's resolutions, then good for you.  I truly believe that the skill of planning is a must when it comes to making lifestyle changes.  When most people plan, they tend to be quite optimistic with their plans.  They enter their plan-making with the best of intentions.  They're going to do P90X workout5 days a week in the evenings.  They're going to eat breakfast and take their lunch to work daily.  As a dietitian, I do hope those plans work out.  At the same time, I know that a lot can happen in a week or even in a day and stumbling blocks will arise.  Neglect to plan for these glitches and getting back on track is much more challenging.

So how do you plan to fail?  Well, you need to have a plan, so start there.  After you finish detailing your best plan, look for holes.  Play devil's advocate with your plan by asking questions, like "Where could my plan go off track?" or "What will be the biggest challenge?".  Cross-examining yourself in this way will help you strengthen your plan as you come up with your own suggestions on how to handle these potential pitfalls.  These pitfalls are often times the very things that end up completely derailing someone from their ultimate goals.  So arming yourself with some alternative strategies or addressing your potential barriers will definitely give you a boost of confidence and help you more effectively accomplish your long-term goals.

Strategize Your New Year's Resolution

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If you're at all a football fan, you may know that we're heading into playoff season.  I won't tell you who I'm rooting for, but their name {might} start with the letter C.  As these teams are heading into the playoffs, we know their goal is to end up winning the ultimate showdown, the Super Bowl, right?  But is that goal enough to really get them there?  No way!  Not only do they have to have a goal (i.e., win the Super Bowl), they've also got to have a strategy or two or fifty that will help them accomplish that goal.

If you made resolutions this year, then hopefully you made SMART ones because those will definitely offer you a strong place to start.  Let's imagine that one of your SMART resolutions is to eat three cups of vegetables each day.  Great. Now what?  Just as the football teams will develop strategies for each game and even for each moment in the game, you need to create your own strategies in order to more effectively accomplish your goals.  While I'd like to say that just because you set your intention on eating three cups of vegetables each day that it will happen, this goal will not be realized without some strategizing.  Think of it as your blueprint to success as it will take a lot of the guess work out of your efforts.

So how do you strategize?  Ask questions.  When will you eat those three cups of vegetables? Will it be 2 cups at lunch and 1 cup at dinner? Maybe it'll be 1 cup at lunch, 1/2 cup at two snacks, and 1 cup at dinner.  What do you need to do to make sure you have three cups of vegetables available to you every day?  Will some of these vegetables be eaten during the work day? If so, what do you need to do to ensure that you have them at work?  The more that you dig into the details, the stronger your plan will be and the more successful you will be at achieving your goals.  

At this point, you might be saying to yourself, "That sounds like a lot of work."  Well, I won't lie. It will take work at first.  That's to be expected with any new behavior.  However, it will definitely get easier with practice.  And guess what? You and your health and well-being are worth it.

Do you need more support in getting off to a strong start this year?  Check out these other posts for more inspiration.

• SMART resolutions      
• How to keep your new year's resolution
• What we want most
• Failing to plan

How to keep your new year's resolutions

Photo credit: Grand Canyon NPS (Flickr)

When I started training for my first marathon several years ago, I learned a very valuable strategy...start slow.  If you've ever competed in any kind of a race like this, you know that this can sometimes be hard to do.  I often enter each race with a lot of energy and excitement just waiting to be unleashed.  Then there are all of those other people around me charging out of the start.  This really makes it a challenge to hold back, but I have to remind myself that starting slow will help me finish stronger.  During my first marathon, I remember seeing people whiz past me as I kept my slowed pace, and I reminded myself, "We still have 26 miles to go."  It wasn't long before I started seeing some of those people falling back one by one.  As that happened, I become more confident in my start slow strategy.  

So, why all this race talk?  We're embarking on a new year, and along with a new year comes, for some, new year's resolutions many of which revolve around diet and exercise.  With popular magazines flaunting special dieting issues, book stores showcasing diet books, gyms offering special programs, and friends sharing dieting strategies, people certainly won't be short of options.  Am I against New Year's resolutions? Not necessarily. I just think they should be SMART.  Am I against people being eager and highly motivated to attain optimal health, fitness, and wellness?  Certainly not.  In fact, I find it exciting to see people energize their health and fitness routines at this time of year.  One of the major problems that I see with new year's resolutions is how people tend to approach them.  People often make more than one resolution, and they often try to perform a complete overhaul in each area. If it's diet-related, people often start a specific diet plan that has them doing a daily 180 on their food intake.  You're really never going to eat sugar again? Ever?  If it's exercise-related, people often dive into their fitness regimen head first going from doing nothing to working out for an hour a day.  Have ya been to a gym in January?  The problem is that when a person tries to change so much so quickly, it can become overwhelming in no time.  Why do you think that 25% of people who make new year's resolutions give up after the first week?  Even more drop off at the six to eight week mark, and more than half of all people completely abandon their resolutions after six months.

One of the driving forces behind successful, long-term behavior change is self-efficacy or a person's belief in his/her ability to accomplish a specific goal.  Do I believe that you can make the changes that you want to make?  I absolutely do but maybe not all at once.  Flooding yourself with numerous changes at the same time may not necessarily bode well for your self-efficacy.  So, what alternative do I suggest?  How about the start slow strategy?  What if you focused on building momentum around only a few SMART resolutions in one specific area (eg, only diet or only exercise)?  For example, if you haven't been exercising at all, maybe you start by aiming for a 15 minute walk three days a week and strength training one day a week.  Or perhaps you zero in on one SMART resolution in only a few areas? Maybe you set a goal to increase your vegetable intake to 3 cups a day and take a walk during your lunch breaks at work.  By honing in on a few very specific goals like these, you will likely build up your confidence, which will help you maintain your motivation for the long haul.  And guess what?  I bet you will feel better, too.          

Will you lose 10 pounds in 10 days? Likely not, but is that really what you want? Really?  What do you {really} hope to accomplish, experience, or feel by eating right, exercising more, or losing weight?  Remember that because that will keep you going.  And remember, it's a marathon, not a sprint!  Start slow, stay strong!

Happy and Healthy New Year to you!

Help! I'm eating healthier foods, but I'm not losing weight.

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First of all, if you're reading this because the post title hits close to home, then kudos to you!  I'm always excited to see people taking charge of their health by eating more nutritious foods.  Regardless of what the number on the scale says, this is one of the most amazing lifestyle changes you can make for yourself.  Your body thanks you for it, too!

I've definitely had clients ask why they're not losing weight even though they're eating healthier foods.  These individuals are often discouraged and frustrated, and I'm not surprised.  They've been working so hard to change their diet by eating more nutritious foods and, in many cases, increasing their physical activity.  However, the scale doesn't seem to be budging...or sometimes not as much as they'd hoped.  Based on my experience, one of the common reasons that individuals who are eating healthier and not losing weight is due to portion sizes or amounts.  

Years ago, I remember having a client who was vegetarian.  He was eating a wide variety of nutritious foods; however, he was frustrated because he was not losing weight.  We started reviewing his diet starting with breakfast. After he'd rattled off about 15 foods, I thought that he was done reporting what he typically eats in a full day. However, it turned out that the list was for breakfast alone.  The list included a variety of nutritious foods; however, there were a lot of them.  That was definitely a breakthrough finding for him.

Another client that I had was also eating more nutritious foods than he had in a long time; however, he wasn't seeing results on the scale.  Upon further investigation, I learned that he was eating at least 3-4 avocados a day.  While avocados are nutritious, they are much higher in calories than other fresh fruits.  The 3-4 avocados a day was the equivalent of about 966-1288 calories each day from avocados alone.  This was a real "Aha!" moment for him!

I have one last story to share.  I had a client who had lost weight, but then she hit a plateau.  As we explored her food intake, I learned that she was eating out several times a week, and we stumbled upon something interesting.  She had been ordering a dish that she believed to be more nutritious -- chicken and vegetables stir-fried in broth with brown rice.  That sounds pretty nutritious, right?  However, it turned out that the dish was around 1200 calories because of the portion size. What a revelation!

So, if you've been doing your best to eat more nutritious foods without seeing the payoff on the scale, it may be wise to take a closer look at your food intake to gain some insight.  You can do this by keeping a detailed record of your food intake for at least three days (two weekdays and one weekend day is a great place to start).  There are numerous websites online with diet analysis tools that you can use to analyze your own intake.  Some examples include MyPlate at Livestrong.com or NutritionData at nutritiondata.self.com.  Remember, the scale is not the ultimate judge of your success.  The fact that you are eating more nutritious foods is a wonderful accomplishment, and it's important to acknowledge that. Keep up your best efforts, and make it a nutritious day!   

Which matters most for weight loss - diet or exercise?

 

I've spent most of my professional practice as a dietitian working with clients on weight management, and one of the questions that pops up frequently is, "Which matters most for weight loss - diet or exercise?"  People want to prioritize their efforts, so I understand why they'd ask the question.  Most studies, as well as my experience, provide evidence that dietary changes alone produce greater weight loss results than exercise alone.  For some people this makes complete sense while others are interestingly surprised.  I find that some people believe that exercise will make more of the difference, so they will focus their efforts on that.  However, without making changes in their diet, most people will struggle to lose a significant amount of weight through exercise alone.   

Here's why.  There are approximately 3500 calories in a pound of fat. So to lose one pound of fat per week, one would need to create a caloric deficit of 500 calories per day.  Let's use an example of a person who weighs 150 pounds.  If this individual wanted to focus on exercise to lose one pound per week, that person would need to burn at least an extra 500 calories per day above and beyond what she's currently doing.  This is the equivalent of running 5 miles per day or walking on the stair climbing machine for 50 minutes per day or bicycling for 56 minutes per day or swimming for 1 hour per day.  I'm not saying this is impossible, but it could be tough for someone to make that type of change.  How do I know? I've seen it happen quite a bit.  I'll get a client who's been working out like mad with a trainer with minimal weight loss results and lots of frustration.  

On the other hand, if this individual wanted to focus on dietary modifications to lose one pound per week, that person would need to create a caloric deficit in the diet of about 500 calories per day.  While there are many ways to do this, here's one example of how this could work.  Maybe instead of a tall vanilla latte-no whip for breakfast, she switches to a tall nonfat latte for a savings of 160 calories.  Instead of putting 2 Tbsp of peanut butter on her whole wheat English muffin, she opts for 1 Tbsp and saves 100 calories.  Instead of 2 ounces of almonds for a morning snack, she opts for 1 ounce and saves 170 calories.  Instead of 1 Tbsp mayonnaise on the turkey sandwich at lunch, she opts for 2 Tbsp of avocado and saves 50 calories.  Instead of 1 cup of brown rice for dinner, she opts for 1/2 cup of brown rice and 1/2 cup of a California vegetable medley and saves 50 calories. These modest dietary changes alone created a caloric deficit of 530 calories over the course of the day.     

At the end of the day, though, I tell my clients this...a combination of both dietary changes and physical activity is the best strategy for long-term weight management.  Burning an average of 250 calories a day through exercise and making some small changes in the diet to save another 250 calories is likely a lot more manageable for someone to do.  While more exercise is ideal, this is a great place to start or at least build up to in the beginning.  In addition, there are many benefits to becoming more physically active other than weight loss -- reducing the risk for chronic diseases such as heart disease, type 2 diabetes, and cancer, strengthening muscles and bones, improving mental health and well being, better sleep, and more!   In fact, exercise is so vital to health that doctors are now being encouraged to prescribe exercise, like they would medicine, to their patients.  One other side effect of including physical activity in a weight loss plan is that people tend to eat better when they are being physically active on a regular basis.  I often find that when physical activity goes to the wayside, so does the diet.  In fact, research studies have shown that people who incorporate regular physical activity into their routine tend to better manage their weight long-term. 

My honest opinion is that we do not have an epidemic of overweight and obesity in our country, but rather we have an epidemic of poor nutrition and inadequate physical activity.  These are the primary causes of a variety health-related problems for many people, and overweight and obesity are really just a couple of the possible symptoms of those underlying problems.  Rather than focus so much energy trying to see a certain number on the scale, I encourage my clients to focus on the behaviors of eating more nutritious foods and incorporating more physical activity into their lives. The weight, along with many other health benefits, will follow.  And that, my friends, is my two cents:)  

What do you think? 

Trendy Bytes: Agave

Photo courtesy of Suzie T (flickr).

Agave nectar or agave syrup seems to be one of the latest celebrities in the world of sweeteners.  Agave syrup has a slightly thinner consistency than honey and is considerably sweeter than regular table sugar, and it has been touted as a more superior alternative to refined sugar or high fructose corn syrup (HFCS).  It's often acclaimed for being a more natural sweetener and for its low glycemic index.  On its rise to fame, agave nectar has gained many fans hopeful that this new alternative sweetener will help them accomplish things, such as improved nutrition and weight loss.  So, how does it stack up against the competition?

Agave syrup, that's just a naturally-occurring nectar that is simply extracted from the agave plant, like aloe from an aloe plant, right?  Not necessarily.  There are several different species of agave that can be used to produce agave syrup; however, regardless of where it comes from, the liquid extracted from the agave plant undergoes heat and/or enzyme treatment that breaks down larger carbohydrate molecules into simple sugars, fructose and glucose.  This process vaguely reminds me of the one used to make HFCS.  Natural? You be the judge. 

Agave syrup has a lower glycemic index than sugar, so it's better for me, right?  Not so fast!  The glycemic index (GI) of agave syrup ranges between 10-35, which is considerably lower than the comparative standard of 100 for pure glucose or white bread.  However, the GI has its flaws.  While most GI test portions included 1-2 Tbsp of agave syrup, most people using it would not just eat 1-2 Tbsp of pure agave syrup alone.  They often use it in or on other foods, and each food or beverage consumed with that meal affects the overall glycemic response. There are other factors, such as the presence of diabetes, that can affect glycemic response, too.  Consider this, some vegetables, legumes, and fruits have a higher GI than fructose, but does that mean they aren't nutritious?  While many diet books and programs proclaim the benefits of the low-GI diet for weight management, the evidence doesn't really support its use for this purpose.  On the other hand, some evidence suggests that using the GI may be helpful for those who have diabetes.  However, carbohydrate counting continues to be the most effective dietary strategy for managing blood sugar levels for those with diabetes.

Well, it's got to be better than high fructose corn syrup or table sugar, right?  As previously mentioned, agave syrup is actually composed of fructose and glucose.  In fact, HFCS is 55% fructose and 45% glucose, table sugar is 50% fructose and 50% glucose while agave syrup can range between 85 - 97% fructose and 3-15% glucose.  Yes, its fructose composition is even higher than HFCS. Gasp!  (That is actually what contributes to its low GI.)  Some studies suggest that high intakes of dietary fructose (>/=20% of total calorie intake or about 50-100 g/d; 1 Tbsp of agave could provide about 14-15 g of fructose) may contribute to elevated triglycerides and increased LDL-cholesterol in certain populations.  For individuals with fructose malabsorption, consumption of agave syrup may contribute to digestive disturbances, such as bloating and abdominal discomfort, due to its high fructose content.  While the actual agave plant may have a high antioxidant capacity, agave syrup appears to have lower antioxidant levels than raw cane sugar, dark and blackstrap molasses, maple syrup, and honey.  Also keep in mind that agave contains approximately 4 calories per gram or about 16 calories per teaspoon, which is comparable to both HFCS and table sugar.  Essentially, agave syrup is another form of sugar.  Because it is not naturally occurring in foods, it is considered an added sugar in the diet, and current guidelines recommend limiting the intake of added sugars.

On the bright side, agave syrup is sweeter than regular sugar (thank the higher fructose content), so users report needing to use less to sweeten their beverages and food.  That could help reduce overall added sugar and calorie intake.  It is also a vegan-friendly alternative to honey.

What's the bottom line?  Agave nectar is not necessarily more nutritious than table sugar, honey, or HFCS.  It's a form of added sugar, and it's best to curb our intake of added sugars to achieve our best health.  In more practical terms, my advice is to move toward 2 or fewer servings of added sugar, like agave nectar, daily while focusing on consuming enough of the more nutritious foods, such as vegetables, fruits, and legumes.