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Music To Move To

Friday, August 27th, 2010

When I exercise hard, I like my music to also be hard… and loud! That is sometimes the only thing that gets me through the workout.  Music puts me in the mood and motivates me to push my limits at whatever it is I’m doing. This is why I have a variety of different playlists on my ipod at the moment.

There are websites and software out there that even let you make your worn workout mix to a set BPM (or meats per minute). Check out http://bestworkoutmusic.com/beatscanner.html to create specific tempos to the music you already have. Another website, www.technosweat.com has specific premade albums geared toward the exact activity you want to participate in.  Therefore the music speed (or BPM) is appropriate.

Of course everyone has different tastes in music what they prefer to listen while moving.  Scroll below for a sample of some playlists that I’ve created for specific types of exercise. Also, watch for more of my playlists to come in future posts. Share your favorite songs to work out to and I might include them in the playlists or at the next class I teach! Let me know if you have any specific songs you would to add to my lists.

Strength Training:

“Viva la Vida” – Coldplay

“Touch My Body” – Mariah Carey

“Bleeding Love” – Leona Lewis

“Human” – The Killers

“U Want Me 2″ – Sarah McLachlan

“Slipped Dissolved and Loosed” – Lambchop

“Chemtrails” – Beck

“Special Place” – Rootz Underground

“Girls Around the World” – Lloyd and Lil Wayne

“Let’s Love” – Matthew Sweet

“Right Hand on My Heart” – The Whigs

“Not That Big” (feat. Imogen Heap) – Temposhark

“Without You” – Shawn Hlookoff

“One for the Cutters” – The Hold Steady

“Believe” – Staind

“Click Click Click” – New Kids on the Block

“Don’t Think I Don’t Think About It” – Darius Rucker

“Waterfall” – James

“Great Day” – Lindsey Buckingham

Dance Mix:

ANYTHING GAGA!

“We Run This” – Missy Elliott

“Chicken Noodle Soup” – Webstar and Young B

“Show Stopper” – Danity Kane

“Bounce” (feat. Missy Elliott, Justin Timberlake, and Dr. Dre) – Timbaland

“Bleed It Out” – Linkin Park

“Fergalicious” – Fergie

“Jump” – The Pointer Sisters

“Shawty Get Loose” (feat. Chris Brown and T-Pain) – Lil Mama

“Beep” – The Pussycat Dolls

“Cupid Shuffle” – Cupid

“Island in the Sun” – Weezer

“Damn Regret” – The Red Jumpsuit Apparatus

“Handlebars” – Flobots

“Party People” – Nelly

“Maneater” – Nelly Furtado

“Dirty Little Secret” – The All-American Rejects

“Headstrong” – Ashley Tisdale

“Lose Control” (feat. Ciara and Fat Man Scoop) – Missy Elliott

“Pro Nails” (Remix) (feat. Kanye West) – Kid Sister

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Should You Go Gluten-Free?

Friday, August 27th, 2010

The latest trend to hit the weight loss market is the gluten-free diet. But, does it really help to shed the pounds? A recent article published in the Wall Street Journal, (accessed online on 8/24/2010 http://online.wsj.com/article/SB10001424052748703846604575447413874799110.html?KEYWORDS=celiac), reviewed the effect of this diet in terms of weight loss. What they concluded was that it is effective for treatment of celiac disease, but not necessary when it comes to lowering body fat.

Let me back up a minute and talk a bit about celiac disease and gluten. Celiac disease is an autoimmune disease that leads to gluten intolerance. Gluten is a protein found in wheat, rye, barley, and sometimes oats. When individuals with celiac disease eat gluten, the small finger-like projections that line the small intestines, called villi, are damaged. The small intestine is where the majority of nutrients are absorbed. If it is damaged, nutrients do not get absorbed and malnutrition occurs. Some symptoms of this disease include fatigue, vomiting, gas, abdominal swelling, and bloating.  A simple blood test can detect if you have celiac disease or not. If you do plan on getting tested, you will want to do so before you begin a gluten-free diet. Following a gluten-free diet prior to having the test will affect the test results since the healing process may already begin.

If you do not have celiac disease, a gluten-free diet is not necessary. You may ask, “will following a gluten-free diet will help with weight loss?” When it comes to losing weight, you WILL lose weight on a gluten-free diet IF your calories are in the right balance. It has nothing to do with eating or not eating gluten. It all has to do with calories. To lose weight, no matter what program of eating you follow, you need to burn more calories than you eat. Of course, the program of eating you follow needs to be one that you can maintain for life, doing so will result in keeping the weight you lose off for good.

The gluten-free foods that are hitting the market today are making life easier for persons with celiac disease, but they do come at a cost. These gluten-free foods are rich in nutrients, but so are many foods that contain gluten. Wheat, rye, and barley all contain gluten and are also rich sources of fiber, vitamins, minerals, and antioxidants. The processed wheat products such as white bread, snack crackers, and cookies contain gluten but not much in the way of nutrition. You can improve your nutrition and lose weight by removing some of the higher-calorie, higher-fat foods from your eating program.

If you have been diagnosed with celiac disease you will need to follow a gluten-free diet. There are a lot of resources that can help you eat gluten-free. There are even blogs about it. Here is one with some great recipes: http://glutenfreegirl.blogspot.com/ One of my favorite websites about celiac disease is www.celiac.com.

What do you think about the gluten-free trend? Do you have any favorite gluten-free recipes? Please take a moment to share your comments with us.

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Supplements: What Should We Believe?

Monday, July 26th, 2010

It’s not difficult to find dietary supplements that offer outrageous claim

s and health benefits. Examples of supplement claims are statements like “provides instant weight loss”, “build muscle mass in a matter of days”, or even “prevents cancer.” Many of us are spending more hours at work, are stressed, and have little time available to commit to planning healthy meals and cooking them. For us, the idea of taking dietary supplements, or that “magic pill”, is appealing.

With increased production of available products, it can be

difficult for the consumer to determine

Do you know how to tell if a supplement is safe for you?

which dietary supplement, if any, is right for them.  The Food and Drug Administration defines a dietary

supplement as “a product taken by mouth that contains a dietary ingredient intended to supplement the diet.” Due to intelligent marketing and poor regulation of supplements, it can be hard determining what to believe. With a new product being marketed on a daily basis, it is easy to buy in to the

marketing ploys rather than taking the time to research the latest trend.

One of the latest dietary supplement trends is coconut water. Coconut water has been grabbing the attention of consumers due to its nutrient density and proposed health benefits. Coconut water is the clear liquid that comes from young coconuts and it offers a wide variety of vitamins and minerals.

Coconut water has been added into various drinks by food manufacturers, including fruit juices, yogurts, sorbets, sport drinks, and vinegar, increasing its availability. Research has shown that coconut water can help rehydrate the body after exercise due to its electrolyte content.  Also, due to coconut water’s overall vitamin and mineral content, this beverage does offer so

me nutritional benefits.

There have been a wide variety of health claims made about coconut water and its impact on human health, including its ability to slow aging, promote healthier skin, regulate blood pressure, lower cholesterol, prevent

hangovers, break up kidney stones, and cure a range of digestive cancers. Coconut water certainly has the appeal for consumers, but how much of what it claims is actually true? Similar to other dietary supplements, the research behind its health claims is too limited to guarantee this product can do wha

t it claims it can. Incredible proposals can make it easy to overlook any possible downsides to a product. A good example of this is the sodium content of Coconut water. Coconut water has more sodium than a 1-ounce bag of potato chips!

Miraculous cures for health, and being unaware the whole picture of the dietary supplements’ nutritional content could result in a bad investment. The high cost of Coconut water is just one example. Coconut water is much higher in cost than most sports drinks. If a product truly does what it clai

ms too, the cost may be worth it, but in this case the research is not solid. Even though coconut water has potential health benefits, its high sodium content, high costs, and failure to meet your high expectations, could result in disappointment.

If you are using dietary supplements, or are conside

ring using dietary supplements, remember to research the supplement you have chosen to use, and avoid using it excessively. If you need help in y

our research, you may want to meet with a Registered Dietitian. You can find one near you by doing a provider search on the website of the American Dietetic Association, www.eatright.org.

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Mexican Adventure – Part 3

Friday, July 16th, 2010

Mexican Adventure Part 3…  There were four of us ordering lunch that day.  Order # 1 “I always get the tortilla salad.”  We discussed what was on the salad and it sounded pretty good—chicken, corn, cilantro, cheese (depends how much…remember how many calories are in ½ cup?).  Her biggest concern was that the chicken tasted like it was cooked in oil.  I encouraged her to find out how it is prepared.  If it is cooked in oil there may be options the server can recommend.  However, she was hesitant to change her favorite meal…

Order #2 “I love Chimichangas”.  Well, that’s a difficult one…  Chimichangas are Chimichangas because they are fried.  Fried is almost always more calories than you expect!  So we went back to my research from Calorie King.  A Beef Chimichanga (without eating the sides) is 1310 calories with 98 g fat (31 g saturated fat) YIKES!  What about chicken?  Well it’s better:  1099 calories and 42 g fat (20 g saturated fat).  “I will never order that again!” I say, never say never… you can split it with someone or save ½ for another meal.  (For the chicken Chimichanga, this would be acceptable but still a bit high for calories and fat.)  We decide to look at a different menu option.  We decide on cheese quesadilla, depending on how it is prepared.  A cheese quesadilla is closer to 490 calories and 28 g fat, much better.

Order #3 “I like fajitas”.   In my research fajitas varied quite a bit 450 calories to 851 calories (both chicken and both without the sides).  We look to the lunch menu and decide to order from that since portions tend to be smaller.  Also, asking questions when we ordered.

My order, since I had done all this research I decided ahead of time I would stick to one of my favorites a tostada.  I actually prefer flour tortillas but I do like the corn tortilla in tostadas or hard tacos.  They actually didn’t have a tostada lunch meal so I simply ordered the chicken tostada as a side.  Even on its own a tostada is 360 calories, 21 g fat.  With my chips and salsa that is actually about a typical amount of food that I eat for lunch if I pack my own.

I’m so proud of my lunch mates!  They all asked questions (even about the chicken in the salad) and we learned that in this restaurant the chicken is not cooked in oil but grilled with the skin on.  The lunch fajitas did not come with a tortilla which was fine for us!  We saved ~100 calories there.  And my Chimichanga gal really liked the quesadilla which was not cooked in oil at all.

I think we all learned a lot and had a delicious Mexican meal, all healthier than what we normally would have ordered!       ¡¡Viva Las Margarita’s!!

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Mexican Adventure – Part 2

Wednesday, July 14th, 2010

Las Margaritas, Lewis Center, OH: Home of our Mexican Adventure

Mexican Adventure Part 2…  Las Margarita’s here we come!  I want to thank the employees at Las Margarita’s for helping to answer all of our questions and still serve us a fabulous meal with modifications!

I arrived first and a little early to the restaurant.  I had barely sat down when there were 2 baskets of chips and salsa placed on the table.  I ordered water and asked for plates.  Here’s my take on beverages in a restaurant:  #1 I don’t like to waste my calories on empty calories such as pop.  I prefer to eat them! #2 Have you seen recently how much a pop or even iced tea costs?  So I look at it this way I’m saving my waist and my wallet…

Why did I order the plates?  This is a little trick I learned at home.  When I want to eat something but control how much I always put it on its own plate or bowl.  So we know from last time that a single serving of chips is only 140 calories vs. 430 calories for the whole basket.  Also keep in mind that all baskets are not the same size, this one looked particularly big!

Basket of Chips = approximately 430 calories

One other challenge is “what does 1oz look like?”   From experience I know this depends on the size of the chips.  So we decided these chips were pretty big and estimated ~8 chips = 1 oz.  Before you judge take a look at my plate of 8 chips…  I do love to eat the chips and salsa while I wait for my dinner, so this way I can eat it, enjoy it and control it.

One serving of chips = about 140 calories

As everyone arrived we discussed just these issues and then started to talk about what we normally order.

Look for Part 3 and the conclusion of our Mexican Adventure!

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Mexican Adventure – Part 1

Monday, July 12th, 2010

I love my job!!  As a dietitian, typically, I dread going out to eat with acquaintances because there is always this stigma attached to eating and my job.  However, if they know me, they understand that I eat by the approach that “all foods can fit in a healthy diet”.

For our corporate wellness Healthy Balance program we talk about topics such as recipe modification and eating out a lot!  As usual, for the final class, participants bring in a modified recipe to share.  Sometimes we even elect to have a potluck so we can sample the recipes.  Yummy right?

Well, my most recent group for Healthy Balance suggested that they would prefer to have our final class be a “field trip” to a local restaurant.  We decided that Mexican is one of the most challenging venues for eating healthy.  Surprisingly, I was very excited at this idea and up for the challenge!

In preparing for our “field trip”, I had a lot of research to do!  Most Mexican restaurants don’t share their nutrition information and most are also independently owned—not part of bi

Basket of Chips = approximately 430 calories

g chains with standardized recipes.  So to start, I went to www.calorieking.com to look up typical Mexican foods.  For our class I printed off a copy of the different foods with their calorie breakdown.  I learned, for example, that a corn tortilla has about ½ the calories of a typical flour tortilla!  Here are some other tidbits I found helpful:

  • One basket of chips and salsa (as served at On the Border’s) has approximately 430 calories with 22 grams of fat
  • 1 oz of tortilla chips has approximately 140 calories with 7 grams of fat
  • 1 serving (2 Tablespoons) of Salsa (ready-to-serve) has 9 calories and 198 mg sodium (in case you were wondering).  Most restaurants make their salsa on premises so the sodium most likely would be less if using fresh ingredients.
  • ½ cup shredded cheddar cheese (4 oz) has 228 calories and 18.7 g fat
  • 1 oz guacamole (fresh) has 37 calories 4.3 g (only .3 g saturated fat) of fat vs. 1 oz sour cream at 61 calories and 6 g fat (3.7 g saturated)
  • Refried Beans 3 oz at 71 calories (made without added fat) vs. Mexican rice 3oz at 130 calories 3.5 g fat
  • Corn tortilla (.7 oz) 41 calories .6 g fat vs. Flour tortilla (1.1oz flour tortillas are typically bigger than corn which contributes to the difference) 94 calories 2.3 g fat
  • Taco Salads (average of all brands) 860 calories with 46 g fat
  • If there is a kids menu:  Cheese Enchilada dinner with Rice and Beans 515 calories and 29 g fat (almost 1/2 of your fat intake for the day)
  • Enchiladas?  Chicken is the best option at 210 calories each and 13 g fat (Beef 263 cal and 18 g fat, Cheese 232 calories and 16 g fat)
  • Classic Chicken Fajitas (without rice, beans or cold set) 851 calories and 29 g fat

Stay tuned for my next post on our Mexican Adventure in a few days…

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Got vacation plans—buy groceries …

Tuesday, July 6th, 2010

Recently, my husband and I have been hit by the economy.  Our situation is not severe but we need to pinch our pennies for a while.  I decided to do all that I could to conserve our money so that I could still have that annual vacation I look forward to each year.  So my contribution to our budget was to start using coupons for my weekly grocery shopping.  As a couple we decided to eat out less often, so I knew that my grocery bill was going to increase slightly.  I have never been a big fan of the grocery store, but now with the challenge to see how much money I can save each visit, I am intrigued.

Before the coupon cutting could begin, I needed a way to organize my coupons.  Carrying them in an envelope was not working (I tried this for several weeks).  I went onto Amazon.com and bought a coupon organizer for less than $15.  I now have it all organized by categories.  This makes using coupons much easier.

I start each weekend by planning our meals.  This includes lunches and dinners (we are cereal eaters for breakfast).  I have been clipping coupons from the Sunday paper and while planning my meals, I look through my coupons to see if I can incorporate those food items into my meals.  If I decide to use the coupon, I put it in the front of my organizer for easy reference when I arrive at the checkout line.

My other biggest hint is to use your rewards card to whatever grocery store you frequent.  I happen to be a fan of Kroger.  I have gone on-line and registered my rewards card.   There I can upload coupons to my rewards card and when it is swiped, those coupons are redeemed.  It requires nothing to cut from the Sunday paper and nothing to lose.

My biggest disappointment in all of this is that coupons are not offered for the fresh produce and fresh meat that are the major parts of my meals.  I still check to see if anything is on sale and make sure to adjust my meal planning accordingly.  However it is disappointing that I can’t save “more” for these important items.

In all, I am saving $30-$50 per week on our groceries.  This is a huge savings for us.  At $200.00 a month in savings, I am able to look forward to our annual vacation without worrying about how to pay for it.

I would love to hear how you are saving at the grocery store each week.  Please share your thoughts and ideas.

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“All- Natural” is the New Buzz Word

Monday, June 21st, 2010

This phrase is popping up everywhere! From skin care products to dog food, “all-natural” is on labels in every aisle of the store.  What does this really mean? For some reason, people seem to gravitate to these products thinking that “natural” is equated with good health.  It’s so frustrating to me!

“Why?” you ask.  You are probably one of those people who are attracted to the products and labels as well.  I was too, until I researched it further.  I was perplexed to see a bag of potato chips claiming “all-natural” ingredients.  That’s fine and possibly true.  But you tell me, if someone sits down to eat a bag of all-natural potato chips, is that healthy? Probably not.

The key to understanding the truth behind the claims is to understand that natural is not synonymous with healthy.  Something may have ingredients that have not been processed or tampered with, but it can still contain a lot of fat or calories.  The bottom line is that healthy living and eating is about moderation.  Weight is maintained by balancing calories consumed with calories burned, regardless of if a food is “natural” or not.  However, it is true that our bodies need certain nutrients and eating a diet rich in fruits, vegetables, whole grains, and lean meats (all of which are “natural”) will provide for those needs.

Something else to consider is that the FDA has not defined what the term, “natural,” actually means.  See Natural Will Remain Undefined. Most assume that its broad definition describes products minimally processed that do not contain artificial sweeteners, colorings, flavors, or synthetic additives or preservatives. Additionally, these products should not include growth hormones or antibiotics.  The problem is that the FDA does not regulate these claims.  However, the Food Safety and Inspection Service does regulate meat and poultry.  The FDA has stated that regulating “natural” claims would require too many resources that they don’t have right now.  Unfortunately, consumers are being misled and are confused.

All-natural foods may or may not contain a wealth of nutrients and may or may not be very caloric. Natural and Organic Foods (PDF) As a consumer, we need to pay attention to food labels, particularly the list of ingredients.  It is the only way we will know what is really in the food we eat.   Don’t be fooled by false label claims.  Check out the ingredients for yourself.  If you can’t pronounce it, then it’s probably not natural.  Also pay attention to the basics on the label, calories are provided by fats, carbohydrates, and protein.  Those are the building blocks of real food.

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Two Days in a Row

Monday, June 7th, 2010

Today makes it two days in a row. Two days in a row that I have had clients at The Rite Bite tell me that it costs so much more to eat healthy. I know a lot of people feel this way, especially when they are making changes to their diet. I understand that it may seem like it costs so much more to buy those healthy foods that you planned into your weekly menus. But, if you added up all of your food expenses, from every fast food stop, to drug store candy, to vending machine snack, would the dollar amount really be all that different? Or does it just seem to be since one larger grocery bill to cover all those meals and snacks now becomes one lump sum paid out as opposed to several smaller payments throughout the week. If anybody wants to add it up and let me know, I’d love to hear from you.

For now, though, I do have one healthy and very affordable lunch option to share with you. It will take a little bit of work, but it is worth it! Last week, I made a delicious soup with fresh ingredients (mostly from the produce aisle). The recipe I used was from the cookbook, Mr. Food Every Day’s a Holiday Diabetic Cooking by Art Ginsburg. I made the Veggie Patch Soup recipe, but made a couple of small changes. I added cooked chicken breast for one thing and low-sodium chicken broth in place of the water. The recipe called for potatoes, tomatoes, zucchini, onion, garlic, green bell peppers, and carrots. I used organic carrots and potatoes because I usually do not see organic potatoes and carrots at the grocery store, but on shopping day there they were. This recipe is very easy. All you do is add about 6-8 cups of low-sodium chicken broth to a large stockpot. Wash and chop up all the veggies and add to the water. Cook the chicken breasts separately, shred with a knife and fork and then add to the pot. Once everything is in the pot, bring it to a boil. Once it is boiling, reduce the heat to simmer for one hour.

I ate this soup for dinner and then stored the remaining in individual containers for lunches during the next week. I put 5 in the freezer and 5 in the fridge. It took a little bit of time to cook and prep all those veggies the first day, but the time I have saved since then is huge. Now, I just grab a cup of this soup from the fridge or freezer and off to work I go! For variety and added calcium, you can top the soup with reduced-fat parmesan or pepper jack cheese. Per cup (without cheese), this soup provides about 275 calories, 45 grams of carbohydrates, 6 grams of fiber, 15 grams of protein, and 1 gram of fat. There are zero grams of saturated and trans fat (the types that hurt your heart). And, you’ll all like this: the cost per serving of this soup is $2.08. That is healthy eating that costs less than a fast-food meal!

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CSA – The Latest Trend

Monday, May 3rd, 2010
Photo by: Culinary Delights Farm

Photo by: Culinary Delights Farm

CSA stands for Community Supported Agriculture.  With the increased awareness of healthier living, people are asking questions about the best places to get produce without going to the grocery store.  Our farmer’s have responded by making their fresh produce more accessible to communities by offering goods at Farmer’s Markets.  These markets have been gaining popularity and prove to be the best tasting, generally lowest cost, and most reliable way to obtain produce.  Not only do the consumers benefit, but the farmer’s enjoy the profit as well.

While this system seems to be thriving, people still lack the time to shop, let alone shop at the grocery store and a farmer’s market. Thus, CSA programs were developed.  This new approach to benefit from local farming is sweeping the nation.  Consumers have the option to purchase “shares” from a neighboring farm and “reap the harvest” of the farm during the growing season. One can even buy enough to can the food for the winter months.  After the produce is purchased, the farm gathers your “share” and has it ready for pick-up at a location convenient for you.  The farm has the responsibility of choosing a variety of the freshest foods for you to receive.  As a result, you are able to enjoy new produce as well as your family’s typical staple items.  For lesser known vegetables, some CSAs will provide recipes for ways to cook the new vegetables.

Prices vary based on the amount of shares purchased and whether one chooses to get both vegetables and fruit from the farm.  Typically, one share of both fruits and vegetables is about $22 a week. Payment plans are available for either pay-in-full or monthly payments.  Additionally, the consumer can choose whether or not to purchase the produce weekly or bi-weekly and the number of months to receive the harvest.  Most CSA programs practice organic standards as well.

The Rite Bite Wellness Center is planning to become a pick-up location for The Wayward Seed CSA program. Please stop by or call the Rite Bite to find out more information. You can find more info about The Wayward Seed farm at www.waywardseed.com

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