New Year’s Resolution: Setting SMART Goals

January 30th, 2012

By: Laura Valentine, OSU Dietetic Intern

According to USA.gov, losing weight and getting fit are two of the most popular New Year’s resolutions that people make.  They are also two of the most commonly broken!  Everyone seems to have good intentions, but we tend to set large, outlandish goals for ourselves and never actually reach them.  Instead, try making SMART goals!

Specific: Clearly define what you want to do

Measurable: Establish criteria to measure progress

Attainable: Make sure you have the attitudes, abilities, skills, and financial capacity to reach your goals

Realistic: Making goals too difficult sets yourself up for failure, while too low sends the message that you aren’t very capable

Timely: Defining an end point to your goal gives you a clear target to work towards

For those who want to lose weight, remember that it should be gradual.  Fad diets are often unhealthy and do not help you sustain long-term weight loss.  Instead, make lifestyle changes that you are able to incorporate into your regular routine.  For example, reduce your portion sizes, skip one high-calorie food a day, and try to incorporate at least one fruit or vegetable at every meal.

SMART resolution for weight loss: Cut ~500 calories from your typical diet per day, so that over the course of a week, you’d lose about 1 pound a week (3,500 calories = 1 lb of fat).

Losing just 5 to 10 % of your excess body weight can make a huge difference in your health, including lowering blood cholesterol and reducing your risk for diabetes.  This means, for someone who weighs 175lbs, losing approximately 9 to 17.5 lbs will help to lower health risks!

For those who want to get fit, stop saying “I just don’t have the time.”  There are many ways to incorporate physical activity into your everyday lifestyle without driving to the gym.  For example, try walking a pet, playing outside with your children, doing yard work, cleaning your home, renting exercise videos to do in your living room, or taking a few extra laps around the grocery store or shopping mall.  Every little bit helps!

SMART resolution for getting fit: Perform 30-60 minutes of physical activity 3-4 times per week.

Exercising can help to control weight, combat health conditions and disease, improve mood, and boost energy!

The Rite Bite can help you reach your New Year’s resolutions!  Contact us if you would like to join the gym or meet with a registered dietitian to discuss healthy eating habits.  Good luck with your SMART goals!

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Normal Eating

January 23rd, 2012

What is “normal eating”?  Think about it…  Could you define it?  This can be a huge struggle.  What is your relationship with food?  Do you restrict foods?  Think of your favorite food… Now what if I told you “don’t eat that food for the next 4-6 weeks?”  What are you thinking now?  For most of us as we restrict, we can’t help but to focus on that food.  I recently came across the following information:

In our clinical practice we surveyed over 1,000 people with clinically diagnosed eating disorders. We found that people with anorexia nervosa report 90 to 100 percent of their waking time is spent thinking about food, weight and hunger; an additional amount of time is spent dreaming of food or having sleep disturbed by hunger. People with bulimia nervosa report spending about 70 to 90 percent of their total conscious time thinking about food and weight-related issues. In addition, people with disordered eating may spend about 20 to 65 percent of their waking hours thinking about food. By comparison, women with normal eating habits will probably spend about 10 to 15 percent of waking time thinking about food, weight, and hunger.

Reiff D and Lampson-Reiff KK. Eating Disorders: Nutrition Therapy in the Recovery Process. Mercer Island, WA: Life Enterprises, 1999.

So how do we stop focusing on food?  Consider legalizing all foods.  According to Jessica Setnick (MS, RD/LD, is an internationally known pediatric dietitian in Dallas, Texas.) “A healthy relationship with food is infinitely more important than any one food you do or do not eat.”

I personally follow the 80/20 rule.  Eighty percent of the time I eat food that will nourish me and make me healthy, 20% of the time I enjoy my favorite treats without guilt or shame and with a lot of pleasure.  I tend to focus on making healthy food choices often enough to keep me healthy.  If you are experiencing guilt or shame with eating it may be time to separate your food from feelings.  Keeping a journal can help identify those feelings.

If this is not so easy for you to define or you are truly struggling with a healthy relationship with food consider taking a step back and try to define what is normal eating for yourself.  “Normal eating needs to be flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.”  (Ellyn Satter MS, RD, LCSW, BCD How to Get Your Kid to Eat… But Not Too Much).  Normal eating is unique to each individual, so find your right path this year.

I would love to hear your definition of normal eating…

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Time To Get Back On Track

January 17th, 2012

Well, it is 2012 and time for resolutions. I think resolutions can be a good thing since most of them involve getting healthier. You know, “I am going to start eating healthier”, “I am going to workout 3 days a week”, “I am going to become stress free this year!” Even though I am not one to really make resolutions I think I need to this year. Let me take that back I am not going to make a resolution; I am just going to get my butt back in gear.

So I am sure you are wondering what I am talking about. Lately I have felt like a big hypocrite. Why? I work in the health and fitness profession and day in and day out I tell people how important it is to be healthy, to eat right, and to be active and all along I am not even following my own advice. Just like anyone else I can come up with a million excuses but I have one big excuse. He has big brown eyes, the cutest smile you have ever seen, and the most precious little toes…yep I am the mom to a 1 YEAR OLD!

I love my job and enjoy working with the public and educating people on the importance of living a healthy lifestyle. I get to speak with all different types of people and walks of life but I have found a common trend. When speaking with most women who are mothers they all have the same excuse to why they do not work out: Kids and have no time. That answer blows my mind. I mean there are 24 hours in a day and all I am asking of them is to give 30 minutes to be active. They have to have a better excuse than time. Well guess what, THEY ARE RIGHT! I know I could always set the alarm earlier, workout at lunch or even when the little one goes to sleep. But I have found extra sleep and a break seem better than stepping on the treadmill.

So I am going to take my own advice to become active like I once was or at least work up to it. Even small increments of 10 minutes here and there are better than nothing. Did I mention that my job is at a fitness center? And still I don’t work out regularly. There are many exercises I can do at home with my little one and still not miss out on spending time with him.

So to those parents who are successful with being a parent and exercise, can you offer any advice?

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Eat Better, Eat Together

October 3rd, 2011


Can you recall the last time you sat down to a family dinner? Yeah, I know…it has been that long. Unfortunately, careers and activities keep many away from the family dinner nowadays. We pull through a drive thru after work, grab slices of leftover pizza before heading to the movies or consume take out in front of the television instead.

Sitting down to a family meal not only strengthens family bonds and opens lines of communication, but research has shown that family meals play a large role in fighting childhood obesity.

According to the CDC, childhood obesity has more than tripled in the past 30 years. In the United States, approximately 17% (or 12.5 million) of children and adolescents aged 2-19 years are obese.

Research has shown that children and adolescents who eat more family meals are less likely to be overweight or obese. Children who eat dinner with their families consume more fruits and vegetables than those who do not. When children are left to create their own dinner, they are more likely to grab potato chips, microwave dinners and ice cream.

The best time to teach children healthy eating habits and realistic portion sizes is at a young age during family mealtime.  Children will then be able to carry these healthy habits into adulthood.

Many families will eat together in front of the television. This is not the best idea. Since the television is the main focus, family bonding will not occur and conversation will be limited. Also, portion sizes will go out the window while eating in front of the TV. While glued to the big screen, people become oblivious to how many times their hand goes into the Doritos or how many scoops of potatoes they put on their plate.

Need extra hands in the kitchen to get a meal on the table? Have the kids assist with the preparation of fruits and vegetables. As a result, the meal will be healthier and the kids will be more likely to eat food they helped with.

If you cannot all sit down together for a meal sometimes, that is okay. Stock up on some easy to prepare meals at home.  This way, as everyone is running in and out of the house, they can grab a microwave container and reheat some homemade food.

Check out some quick and easy dinner recipes at: http://family.go.com/food/pkg-quick-easy-recipes/.

On slower days, try to prepare extra portions of a meal and freeze half to be used for later.

Aim to eat at home at least 5 to 6 times a week.   When eating on the go, choose healthy options.  A useful website is www.healthydiningfinder.com

Do not underestimate the power of the family meal. Give it a little time, but if you make efforts to eat dinner at home more often, your family and your health will reap the benefits.

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September is National Cholesterol Education Month & Whole Grains Month

September 19th, 2011

September 19, 2011

Aimee Shea, MPH, RD, CSO, LD

Did you know that over 65 million Americans have high blood cholesterol?  And did you know that high cholesterol significantly increases your risk of heart disease, which is the number one killer of both men and women in the U.S.?  And lastly, did you know that what you eat can have a HUGE impact on your cholesterol levels and can help prevent, or even reverse, heart disease???

It’s fitting that September is both National Cholesterol Education and Whole Grains Months because whole grains can help lo
wer cholesterol!  The Therapeutic Lifestyle Changes (TLC) Program, developed by the National Heart, Lung, and Blood Institute describes dietary changes that can help lower blood cholesterol.  The TLC Program recommends adding 5-10 grams of soluble fiber to your diet each day.  This addition could help lower your LDL cholesterol by 3-5%!  (Remember, LDL cholesterol is the “bad” cholesterol that we want to be low).  But now you’re probably wondering, “what the heck is soluble fiber and where do I get it?”

Fiber is found in plants and only plants (in other words, animal products do NOT contain fiber).  There are two main types of fiber: insoluble and soluble.  Insoluble fiber doesn’t help lower your cholesterol, but it’s still important – it helps keep you regular.  Soluble fiber, on the other hand, is great at lowering LDL (a.k.a. “bad”) cholesterol.  Soluble fiber helps to block cholesterol and other fats from being absorbed in the small intestines during digestion.  As noted above, the TLC program recommends at least 5-10 grams of soluble fiber per day, but keep in mind, that it’s ok to aim higher (like 10-25 grams/day) to lower your LDL even more!  One tip though – increase your fiber intake gradually because increasing too quickly can lead to stomach upset.

Here are a few easy tips for increasing your soluble fiber intake:

-          Choose oat-based cereals, like oatmeal or oat bran – aim for 3-4 grams of fiber per serving

-          Choose a banana, peach, apple, berries, or other fruit for an easy snack

-          Eat the whole fruit, instead of the juice – you’ll get way more fiber that way!

-          Add black, pinto, or kidney beans or lentils to soups and salads

For more info on the TLC Program, check out this great resource: http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf

Also, check out the Whole Grains Council website for more on how to increase your whole grain intake.  And, make sure to do so during the month of September for a chance to win cool prizes during their “Whole Grains Stampede Sweepstakes”: http://www.wholegrainscouncil.org/get-involved/celebrate-whole-grains-month-in-september

Lastly, don’t forget that you can get your cholesterol levels checked at the Rite Bite – we perform this test using a Cholestech machine, and you can get your results in 5-7 minutes!  For more on this testing, check out: http://theritebite.com/fitnessnutrition/nutrition/healthscreening.htm

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September is National Fruit & Veggies – More Matters Month AND Leukemia, Lymphoma, and Myeloma Awareness Month!

September 12th, 2011

September 12, 2011

Aimee Shea, MPH, RD, CSO, LD

I know you’re probably wondering why in the world we’re talking about both fruits and vegetables and blood cancers in the same blog post.  Well, as a matter of fact, the two are linked…read on to find out how.

According to the Leukemia & Lymphoma Society (www.lls.org), over 1 million North Americans are currently fighting blood cancers (which primarily includes leukemias, lymphomas, and multiple myelomas).  As a result, this group of cancers is the third leading cause of cancer death.

There are many non-dietary risk factors for these cancers, including certain viral infections, tobacco use, and radiation exposure.  At this point, there is limited evidence on the relationship between diet and blood cancers.  However, according to the 2nd edition of the World Cancer Research Fund/American Institute for Cancer Research Expert Report, which was released in 2007, what you eat can affect your risk of developing a blood cancer.  The report identified seven studies that examined the relationship between blood cancers and fruit and vegetable intake.  Six out of the seven studies showed statistically significant associations between increased fruit and vegetable intake and decreased incidence of certain blood cancers.

If that’s not enough to convince you, let’s look at the results of one individual study that examined how nutrition affects the impact of adult leukemia specifically.  The results of this study, which was published in 2002 in the journal Cancer Epidemiology Biomarkers & Prevention, showed that people eating three to four servings of vegetables PER DAY had a 44% lower risk of developing leukemia than those eating fewer servings of vegetables.  Take home point: there are no cons to eating more veggies and if you do, they may help decrease your risk of leukemia!  In addition, many, many studies tell us that eating more fruits and veggies can reduce our risk of other cancers and heart disease – so why not try to eat more?

Now you may be curious about how many servings of fruits and veggies to aim for each day.  The latest guidelines from the USDA recommend that adult men and women aim for 2 ½ to 3 cups of veggies per day and 1 ½ to 2 cups of fruit per day.  I know this is a little confusing, but keep in mind that 1 cup of raw or cooked veggies OR 1 cup of vegetable juice OR 2 cups of raw leafy veggies (i.e. lettuce) can be considered 1 cup from the Vegetable Group.  For fruits, 1 cup of fruit OR 1 cup of 100% fruit juice OR ½ cup dried fruit are all considered 1 cup in the Fruit Group.  A simpler way of thinking about your fruit and veggie intake is this: aim to make half of your plate fruits and veggies at each meal and you’ll be all set!

So, how are you going to celebrate the month of September?  By eating more fruits and veggies to help prevent blood cancers, I hope!

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American on the Move

September 7th, 2011

Are you on the move?  America on the Move is an evidence-based nonprofit dedicated to help you take small steps and make small lifestyle changes for a healthier way of life.  After hearing about this website, I decided to check it out and decide what else I could do to get on the move.  The website is a great source of information for eating healthy, becoming more active, managing weight, and feeling better overall.  The website is also about making our lives greener by eating better and becoming more active.

I was interested in learning how I could make my own lifestyle better.  The website has an assessment which is in depth about what you eat, when you eat, how much you eat, and where you eat.  This was the most interesting part for me.  I really had to think about what my diet consist of on a weekly basis.   At the end of all this it gave me 5 different suggestions for goals and I was supposed to pick one goal to start with and make that change.  The goal that I chose was to not eat out as much and eat more meals at home at the dinner table.  Until taking the survey I did not realize that on average, I eat at my dinner table about twice a week.   My personal goal was to start with breakfast and work on adding more meals each week.

During the assessment it also asked about your exercise routine and how often you sit during the day.  I was good with the amount of exercise that I do each week but it still gave me 5 goals to choose from and I chose trying to add additional 2000 steps in each day.   2000 steps are approximately a mile.  The reason that I chose this goal was because I felt it was the most attainable.  With the seasons changing, I thought adding in an extra walk everyday would help me reach my goal.

September is also referred to as September by America on the Move.  They want everyone to try and add more steps into their daily routine.  Can you think of how you can add more steps into your daily routine?  I have a few suggestions below.  I plan on continuing working with on the move and reporting my progress.

How you can increase your steps!

  • Take the steps instead of the elevator
  • Don’t always park in the closet parking spot, when shopping
  • Try taking a quick walk during your lunch break
  • Try adding 5 minutes on to any walk
  • Wear a pedometer

www.americanonthemove.org

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An Ounce of Prevention….The Importance of Health Screenings

August 29th, 2011

August 29, 2011

Aimee Shea, MPH, RD, CSO, LD

We’ve all heard the old saying: “An ounce of prevention is worth a pound of cure,” but how many of us actually routinely receive preventive services?  Preventive services, which are also known as routine health screenings, can include regular physical exams conducted by your primary care physician, blood tests (such as blood sugar or cholesterol), certain measurements (like weight and blood pressure), immunizations (i.e. vaccines), and screening tests to look for signs of cancer or heart disease.  All of these services can help your doctor identify common, yet potentially serious, health concerns early – and early detection means early, and hopefully more successful, treatment.

So how do you know which preventive services you need?  The best thing to do is check with your general doctor.  He or she should be able to tell you which tests you need, and how often you need them, based on your gender, age, and family history.  You can also check out this resource from the Mayo Clinic that provides customized health screening guidelines: http://www.mayoclinic.com/health/health-screening/WO00112.  In general, all adult men and women should have their weight, blood pressure, and cholesterol levels checked regularly.  Other routine screenings for women include a Pap test for cervical cancer, a mammogram for breast cancer, and a colonoscopy for colorectal cancer – check with your doctor on how often you need these tests.  For men, your doctor will likely recommend a colonoscopy for colorectal cancer and a PSA test for prostate cancer, both at regular intervals.  And don’t forget that children need preventive services too.  The most important of which are vaccines – your child’s pediatrician will be able to recommend which shots are needed and at what age.

Keeping up with routine health screenings is key to preventing disease and staying healthy, and The Rite Bite can help you stay on top of these services.  Our Corporate Wellness Program offers health screenings & clinics.  The Rite Bite health screenings include measurement of blood pressure, body mass index (BMI), percent body fat, waist circumference, cholesterol (including HDL, LDL, and triglycerides), and blood glucose, in addition to one-on-one health coaching to discuss your screening results, review your lifestyle habits and provide personalized recommendations on how you can improve your health.  The Rite Bite employees are happy to come to your place of employment to conduct health screenings.  If you’re interested in setting up a health screening for your employees, please contact us at 866-668-RITE (7483) to discuss custom corporate packages.  Take your health into your own hands, and schedule your routine health screenings right away!

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Fueling For Performance

August 22nd, 2011

August 22, 2011

By Nick Kelly, BGSU Dietetic Intern

Nutrition plays a key role in achieving optimum performance. Therefore, fueling for performance should be thought of as a complete and on going process.

Athletes Needs

Carbohydrates

  • Moderate intensity exercise: 2-3grams per pound (lb) of body weight
  • High intensity endurance activities: 3-5.5grams per pound (lb) of body weight

Example: if a person weighs 150lbs

  • 300- 450grams of carbohydrates in a day
    • 1 slice of bread = 15grams carbohydrate
    • 1 cup of cooked rice = 45grams carbohydrate
    • 1 cup cooked pasta = 30grams carbohydrate

Protein

  • Moderate intensity exercise: 0.55 – 0.8grams per pound (lb) of body weight
  • High intensity endurance activities: 0.7-0.9grams per pound (lb) of body weight

Example: if a person weighs 150lbs

  • 83 – 120grams of protein in a day
    • 3oz of chicken = 21grams protein
    • 1oz luncheon meat = 7grams protein
    • 1 tablespoon peanut butter = 7grams protein

Hydration

  • The average athlete needs 13–26 fluid-ounces every hour of exercise
    • Its suggested 3–7 fl oz is drank every 15 minutes or 6-10 ounces every 15-20 minutes to reach fluid needs

Before-Exercise

  • •Carbohydrate loading 1-2 hours prior to exercise can improve performance in endurance-type activities lasting more than 1 hour
  • •Begin carbohydrate loading two-three days prior to completion
  • •Proteins help speed up recovery and repair muscles

Snack Examples

  • Apple and yogurt
  • Luncheon meat sandwich
  • 1 handful or peanuts and dried fruit
  • Pretzels and string cheese

During-Exercise

  • § Drink enough to maintain hydration and replace fluids lost during exercise
  • § Eat a 15gram carbohydrate snack when you exercise longer than 90-minutes at moderate-to–high intensity

Examples of a 15gram snack

  • Special K granola bar
  • Quaker 90 calorie granola bar
  • A little less than ½ a 16oz Gatorade®

After-Exercise

  • Carbohydrates replenish fuel stores
  • Eating protein helps repair damaged muscle tissue and stimulates development of new tissue, and help body use carbohydrates
  • Weigh before and after exercise and replenish what was lost
  • Restore fluids and electrolytes lost in sweat
  • Begin recovery with a snack or meal 15-60 minutes following exercise

Healthy Snack Ideas

  • Trail mix with dried fruit, nuts, and seeds
  • Chocolate milk (especially during and after exercise)
  • Peanut Butter and Jelly
  • Fresh fruit and sliced vegetables
  • Dry ready-to-eat cereals
  • String cheese and yogurt

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Packing Healthy Lunches for Your Kids

August 15th, 2011

By Aimee Shea MPH, RD, LD, CSO

As the first day of school gets closer and closer, busy parents everywhere are starting to think about school lunches.  Packing lunch is a great way to sneak in healthy foods.  In fact, studies have shown that children who bring their lunch from home end up consuming more fruits and veggies and less sugary drinks and fried meats than children who eat lunch at school.  So here are some tips to help you pack a huge nutritional punch into that lunch!

Obviously, fruits and veggies are essential.  But which ones are the best choices to take to school?  Since most kids can’t keep their lunch in a refrigerator all day long, it’s important to choose produce that will be okay when kept at room temperature.  The easiest options include whole fruit (like a banana, apple, pear, peach, or plum) or ready-to-eat veggies, like sugar snap peas, baby carrots, or cherry tomatoes.  Just wash and throw them in the lunch box!  Dried fruits are also a great choice.  And, did you know you can even get dried veggies these days?  They are often found in the bulk section at supermarkets, or you can order them online (for example: http://www.justtomatoes.com/jtstore/pc/Dried-Vegetables-c3.htm).  Other ideas for sneaking in fruits include applesauce or fruit cocktail (preferably canned in water or juice).  Just remember that it has to be okay at room temperature for several hours.

So now you’re probably wondering what other healthy stuff you can throw in that lunch box.  Nuts are a great way to add protein and healthy fats to your kid’s diet.  Make sure to check with your school, though, to see if nuts are allowed.  Sometimes schools don’t allow peanuts because of allergy issues, but other nuts are usually okay.  Speaking of nuts, don’t forget that nut butters make super yummy sandwiches!  Try almond butter on oat bread or cashew butter on whole wheat.

Lastly, don’t forget that dairy can be a great addition to any healthy lunch, even if refrigeration isn’t an option.  Look for aseptically packaged milks, like those made by Organic Valley (http://www.organicvalley.coop/products/milk/shelf-stable-milks/) or Horizon Organic (http://www.horizondairy.com/products/milk-boxes/lowfat-plain-milk-box/).  They are shelf-stable, and thus good at room temp for hours!  In fact, here’s an easy (and healthy) lunch idea that most kids would die for: cereal and milk!  Just pack some whole grain cereal in a Tupperware bowl, and your kids can pour on the milk and enjoy!

Hopefully, these tips have given you some ideas for healthy lunches that your kids will love.  They will soon realize that healthy can and does equal yummy!

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