alphabitesnyc: March 2008 Archives
It's the weekend! Maybe you're planning to kick back, relax and watch the NCAA Finals or perhaps you have plans to spend time with family and friends. As I look at my weekend ahead, I realize by Sunday I will have eaten out at least one meal, 5 straight days in a row! Great for the social calendar, but not necessarily great for the waistline. Now I know I am not alone, we've all been there. By the end of the weekend, you may feel that all your hard work has gone down the tubes. It's great if you can eat a home cooked meal every night, but not everyone has the opportunity to do so. We live in an age where food is our common denominator for getting together, whether it's a business meeting, a birthday celebration, a date or you're just too tired to cook after a long work week. Don't despair. Here are a few tips that will help you navigate through those weeks when you just can't say no to another invitation.
- Plan ahead! Most restaurants post their menus online. Check it out before you go, this way you can focus on the people your dining with instead of the menu. I like menupages.com. They not only list menus for New York City restaurants, but also San Francisco, Los Angeles, Philadelphia, Boston and Washington DC. This really helps if you travel for business or even you are on vacation.
- Talk to a friend beforehand and make a plan to share a dish. Frankly, I've never been one to only eat half of my meal. If it's in front of me...I'll eat it! Whether it's an appetizer or entree, you're guaranteed portion control.
- Don't go hungry! Eat sensibly throughout the day so you won't overindulge. My mother used to tell me that my eyes were bigger than my stomach. Truth is, I was starving because I would save my "calories" for that one meal, and as a result by the end of the night I felt pretty ill because I just ate too much.
- Here's a common one - Skip the breadbasket. Why?...most of the time you eat it because it's there. If you really must have the bread, I recommend taking one slice and asking the waiter to remove the basket entirely. Why waste your calories on bread, save room for your meal.
- Don't be afraid to request something grilled, steamed or on the side. Most restaurants will accommodate your dietary needs. All you have to do is ask.
- Share dessert. There is no reason why you can't have dessert, 1/4 of a slice is better than 1/4 of the whole pie. Or eat like the French do and why not enjoy your salad after your entree? You might not even have room for dessert.
- Drink lots of water...need I say more?
- Make sure you get your exercise in for the day. This is by no means an excuse or reason to overeat! In fact, you'll probably end up eating less and make healthier choices. Why ruin all that good work you did in the gym?
- Finally, don't beat yourself up if you do indulge more than you wanted. I'm not perfect 100% of the time, no one is! Just remember to get right back on a healthy eating routine the very next day. It's okay to splurge every once in a while. Isn't that what life is all about?
Have a great weekend, Enjoy!
You probably may not know this, but today, March 25th has been designated America Diabetes Alert Day. A one day blitz to inform the public about the seriousness of Diabetes. This is a topic that I take very seriously, since it hits close to home in my family. The information I've provided mostly deals with Type 2 since we have the power in preventing this disease.
Here are some facts worth noting according to the Centers for Disease Control (CDC)*:
- Diabetes is the 6th leading cause of death
- 1 of 5 Americans are at risk of developing Type 2 and more than 6 million people don't even know they have it.
- The cost for caring for someone with Diabetes is $1 our of every $5 in total healthcare costs
- Type 2 Diabetes may account for ~90-95% of all diagnosed cases.
- Complications that can occur from Diabetes include heart disease, kidney complications, visual impairment, nerve damage and even amputation.
The 2 biggest risk factors are being overweight and your age (45 and over). Not only that but your chances increase if you have an immediate family member with Diabetes, High Blood Pressure, Physical INactivity, your ethnicity, to just to name a few.
What can you do? Start by changing your eating habits, adopt a healthy diet and be consistent with exercise. Studies have shown that by just losing 5-7% of your body weight can have an impact in preventing or delaying the onset of Type 2 Diabetes. If you think you are at risk, or know someone who might be, talk to your doctor and have him/her test your blood sugar as soon as possible. This could save you a lifetime of complications. Remember prevention is the best medicine!
I could go on and on, but actions speak louder than words. For more information about both Type 1 and Type 2 Diabetes, I strongly urge you to check out the American Diabetes Association at www.diabetes.org
*Statistics: Center for Disease Control www.cdc.gov
Enjoy!
It's been all over the news in the last few days. Is there a correlation between marital status and healthy blood pressure? A study recently published in the Annals of Behavioral Medicine from researchers at Brigham Young University found people in happy marriages recorded lower blood pressure over a 24 hour period than unhappy couples and single people regardless of a support network. Hmmmm....another strike against being single! Not entirely, at least single people fared better than the unhappy couples. You should take these results with a grain of salt (no pun intended). This study included a small number of subjects and mostly caucasian, definitely leading to further investigation.
Try to incorporate these foods to your daily diet and you'll be one step closer to maintaining healthy heart and as a result a healthy blood pressure level. Enjoy!
That said, I thought this study was worth mentioning because it brings up an important issue that can impact the rest of your life...A healthy heart! According to The American Heart Association one in three adults has high blood pressure (approx. 73 million, age 20 and older). As they say your best defense is a great offense. That includes a healthy diet and weight, regular exercise, no smoking, etc. This may not be new to you, but it doesn't hurt to be reminded once in a while. Here are 3 star nutrients worth mentioning:
- Potassium: Keep the salt to a minimum to maintain a healthy potassium:sodium balance. These two nutrients work together promoting the body's water balance. Higher sodium intake can affect your kidneys ability to regulate your body's fluid volume, therefore raising your blood pressure. The 2005 Dietary Guidelines recommends no more than 2,300 milligrams of sodium a day (approx 1 teaspoon) and the Adequate Intake for Potassium is 4.7 grams. Keep in mind its not only the salt you add, but pre-packaged foods are loaded with sodium. Try these potassium-rich foods instead: Banana, Baked Potato - with skin, Oranges, Tomatoes, even animal protein like chicken and fish. Another reason to forgo the processed and stay fresh!
- Magnesium: Why magnesium? It's essential for energy production and heart muscle contraction. Great sources include 100% bran and whole wheat cereals, Almonds, Cashews, Soybeans, Brown Rice and Tofu. The RDA for magnesium is 350 milligrams.
- Vitamin C: Of course, Vitamin C is the first thing we think of when we have a cold. It's a powerful antioxidant. Its main function is in the production of collagen, but several studies have also shown that it also has a blood pressure lowering effect. You probably can guess 5 foods right off the top of your head, which are the best sources, like oranges and grapefruits. Here are some other suggestions where you'll find a healthy dose of "C": Guavas, Papayas, Brussels Sprouts, Kohlrabi, and Red/Green Hot Chili Peppers. Recommended amounts of Vitamin C are 90mg/day for men and 75mg/day for women.
For more information please visit:
If you want to read the entire study go to:www.springerlink.com/content/38ur73210w42262j/?p=997d0b79526a4cb885b894accae71c6a&pi=2
Here's the scenario...you're standing in the supermarket aisle staring at the hundreds of food products on the shelves, BUT you are at a loss as to which one really is the best one to buy. Do you choose organic, whole grain, low fat, "heart smart", etc? The answer to these questions is yes but that still leaves you baffled. Being a nutritionist, I'm always asked what and how do I choose? Of course you want to make the healthiest choices possible but it would take a year to go through all the products on the market. Hopefully I'll be able to help make food shopping a little less daunting for you. Since breakfast is the most important meal of the day, let's start with cold cereals.
Rule #1: Make sure the first ingredient listed is as WHOLE grain (oats or wheat) or all bran.
Rule #2: The higher the fiber content the better, no less than 5g per serving (more is always better). Since we need 25-35 grams per day, this is a great jump start to your daily total.
Rule #3: No more than 200 calories per 3/4-1 cup serving
Rule #4: You definitely want to choose a cereal that is low in sugar (keep in mind 40 grams of sugar is the equivalent of 10 teaspoons) and low in fat
Here are a few of my picks, in no particular order:
- Kashi GoLean (1 cup = 140 calories, 10 grams Fiber, 6 grams sugar, 1 gram Fat)
- Kellogg's All Bran Extra Fiber (1/2 cup = 50 calories, 13 grams Fiber, 0 grams sugar, 1 gram Fat)
- Post Spoon Size Shredded Wheat'n Bran (1 cup =200 calories, 8 grams Fiber, 1 gram sugar, 1 gram Fat)
- General Mills Fiber One (1/2 cup = 60 calories, 14 grams Fiber, 0 grams sugar BUT does contain the artificial sweetener aspartame, 1 gram Fat). If that's not your thing, General Mills also has Fiber One with Honey Clusters (1-1/4 cup = 170 calories, 14 grams Fiber, 6 grams sugar, 1.5 grams Fat)
- Uncle Sam Original (3/4 cup = 190 calories, 10 grams Fiber, <1 gram sugar, 5 grams Fat). Higher in fat than I normally like, but also contains Omega-3s from the addition of flaxseed.
Add skim milk and top with fruit and it's a great way to start your day. Enjoy!
Ugh! 4 out of 5 people will experience lower back pain at least one time during their lives. Unfortunately I happen to be one of those unlucky ones this week. Usually I can modify my workouts to alleviate the pressure, but not this time...I'm out of commission for at least 2 days.
It made me think though...Are there any other ways that will ensure that I am still burning calories without going to the gym? The answer is YES! James A. Levine, M.D. PhD., a researcher at the Mayo Clinic conducted a study regarding what makes people more likely to be obese. His theory NEAT (Non Exercise Activity Thermoneogenesis), found that just getting up and moving, basic body movements and our everyday activities are a more powerful indicator of obesity than formal exercise.
I found this fascinating. I hear it all the time, I can't exercise because of one excuse after another. I figured that since I am not able to go to the gym, I will certainly keep this mind while I'm resting my back, Here are just a few of the alternative ways to burn some extra calories without the pain:
- Laugh! A study reported in 2005 found that laughing increases your heart rate by 10-20%. Which translates to simply, 10-15 minutes of laughing a day can increase your energy expenditure (that's calories out) to 10-40 calories a day and in turn can equate to about 4 pounds a year. I have to remember to not delete all those jokes from my email!
- Stand. Simply put...get off your butt and out of the chair. Standing burns 50% more calories than sitting. A 155 pound person can burn 50 calories/hr, start to pace and you burn another 35-40 calories. Another reason to get hands free, walk and talk at the same time instead of sitting at your desks and packing on the pounds!
- Waiter, can I get ice in that water! Without getting all technical, in order to keep you body in a state of homeostasis (constant internal temperature), you would have to increase the the water temperature to about 60 degrees (Our body: 98.6 degrees, ice water: about 40 degrees). Therefore, if you drank 1 liter of water, you would burn about 30 calories, 2 liters, 60 calories and so on. Yet another good reason for go old H2O!
So even if you can't go to the gym... get out of your chair, put your ipod on anyway and start tapping your toes. Remember even the slightest movement counts. Enjoy!
For more information about Dr. Levine's study go to http://ndc.mayo.edu/mayo/research/levine_lab/about.cfm
As a member of the American Dietetic Association, I get daily emails about the latest news, studies and interesting articles regarding all things nutrition. As we all know there are hundreds of diet books on the market today. An article published in today's Los Angeles Times breaks down 10 new popular books reporting on the pros and cons of each from some of the nutrition worlds leading authorities. I thought you might find the article helpful in your own personal quest for diet advice. Check out: http://www.latimes.com/features/health/la-he-dietbooks10mar10,1,2366463.story?page=1
Let me know what you think? Enjoy!
Hi everyone...I've been doing alot of thinking about how we deal how with the daunting journey of starting on the road to a healthier life. Whether you are breaking through plateaus or actually starting an exercise program in general, there are alot of misconceptions out there. They may even be a subconscious excuse of why not to start. I briefly touched on it on a previous blog but this warrants a more in-depth discussion.
So who better to ask then my own personal trainer and friend Anthony Nehra from Peak Performance.
So who better to ask then my own personal trainer and friend Anthony Nehra from Peak Performance. Here's what he had to say:
Whether you're an exercise novice, or an old pro who may be hitting a fat-loss plateau, chances are you've fallen victim to a few fat burning myths and misconceptions. The idea of working out is to maximize your results for the time you invest. So if you're working out for 4 hours per week, increasing to 6 or 7 hours may not be the answer (hint: it most likely isn't). Take a look at some of the most common fat burning myths, and see if you can get more bang for your exercise buck.
Myth 1: The 'Fat Burning Zone.' It's a common misconception that you burn more fat at lower intensity.
It's not true, but the myth is based in actual science. Here's the real deal:
At any given time your body gets its energy from either fat, carbohydrate, or
some combination. It's true that at a lower intensity your body gets most of
its energy from fat. Even right now as you sit still and read this, your body
is burning more fat than anything else. But when you hit the higher intensity
'cardio zone,' your body gets a lower PERCENTAGE of its energy from fat, but a
greater TOTAL AMOUNT of fat is burned than at lower intensity. (You probably
knew all along that strolling along in the 'fat burn zone' wasn't doing much).
Try this: If you run/jog for 30 minutes, alternate 2 minutes of jogging with 1 minute of sprinting (or running as fast as you can handle). You'll burn a lot more calories and fat than you would otherwise. If you can go much longer than 30 minutes, you're not working hard enough.
Myth 2: More exercise is better. Quality rules over quantity, and you should NOT workout 7 days a week.
As I mentioned above, you must increase and modulate your intensity in order to
be effective. If you've hit a plateau or just aren't getting results, mix it
up! Doing more of the same exercise will yield more of the same results.
Try 4-5 days per week of cardio and weightlifting. Do some higher-intensity aerobic work along with basic strength and weightlifting exercises using free weights or machines, whatever makes you feel comfortable (interval training). And ALWAYS consult your physician before beginning an exercise program.
Myth 3: I'm trying to lose weight so I shouldn't lift weights. The opposite is true. If you're trying to lose fat, you MUST lift weights. For women, weight training will not make you big or bulky. For men and women, you will get leaner and stronger, and the added muscle tissue will help raise your metabolism and burn fat more easily. Study after study has proven that cardio and weightlifting get better results than cardio alone. Emphasize proper form, don't lift more weight than you can handle, and progress slowly. Rome wasn't built in a day; nor will your dream body.
Myth 4: I should eat less.
This is a tricky one. If cutting calories is a
good thing, drastically reducing your food isn't, especially when you exercise.
It's a simple equation of calories in vs. calories out: you must burn more than
you intake to lose weight. But no healthy adult should eat less than 1200 calories per day, and if
you're exercising vigorously, you probably need a lot more. If you can, work with your trainer or nutritionist to put together a healthy eating plan that fits accordingly to your new exercise routine. Remember, be in
tune with your body and it will guide you to exactly what you need.
Thanks Anthony! For more training tips and information go to Anthony's website at www.nycfit.com
Enjoy!
