Like most people, I absolutely LOVE my sweets. I would eat a HUGE piece of chocolate cake for breakfast and/ or indulge in a 2 pm candy fix everyday if I thought I could get away with it. The problem is that as I get older, my body does not seem to tolerate the high sugar dose as well. Heck, I really don’t think my body tolerated sugar much when I was younger either, but ignorance is bliss.
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Archive for the ‘Nutrition’ Category
Pour some sugar on me
Thursday, May 9th, 2013The “Bloat” on Sodium
Thursday, February 21st, 2013Salt has received a bad rap. Or has it? The American Heart Association and 2010 Dietary Guidelines for Americans recommend reducing your sodium intake to less than 2300 mg per day. For high risk populations and individuals over 51 years of age, a further reduction to less than 1500 mg per day is recommended. Do you know how much sodium is in a single teaspoon of salt? (2325 mg of sodium per teaspoon) How much sodium does an American actually consumer per day? (Approximately 3436mg per day)
However, research studies are ambiguous regarding whether sodium is detrimental to our health. Experts cannot even fully agree whether we actually need to be so restrictive. A few studies suggest that limiting sodium in the diet helps reduce high blood pressure and risk for cardiovascular disease. What should we believe or even practice?
First and foremost, higher sodium products are more processed; therefore, the nutritional content is compromised. Although sodium accentuates the flavor of foods, other spices can be even more flavorful and provide health promoting phytochemicals in the diet. Sodium content is also very high in processed meats, which should be avoided according the American Institute for Cancer Research (AICR). Furthermore, sodium displaces potassium in processed products, reducing a valuable dietary mineral that is healthful. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet rich in calcium, magnesium and potassium for management of blood pressure. These blood pressure lowering minerals are provided by eating a diet rich in fruits, vegetables, low-fat dairy and lean protein.
Although sodium is an essential electrolyte (mineral) needed by the body, it is not one we need in large amounts. There is no health advantage to extra sodium or salt. If you are an avid exerciser though, then you may need a bit more than the average person. For the average person, it would not be harmful to follow the current recommendations. Your diet will be more healthful by selecting lower sodium foods, such as fresh fruits, vegetables, and lean meats.
For sodium sensitive individuals (like myself), it is imperative that you follow the guidelines to reduce your bloat and control your blood pressure. High blood pressure or hypertension is a silent killer affecting 1 out of every 3 Americans, while prehypertension (precursor or warning sign) affects close to another 30% of Americans. The CDC reports that following the sodium guidelines would reduce the incidence of hypertension and subsequent annual health care dollars spent on treating it. Isn’t watching your sodium intake worth it?
-Larissa Brophy, MS, RD, LD
Happy Heart Health Month 2013!
Friday, February 8th, 2013It is February again, which means it is time to remind you about your heart health. Heart disease is still the leading cause of death for both men and women. Hopefully, everyone wore their red on February 1st in support the women’s heart health initiative. I am, however, going to focus on overall hearth health for EVERYONE.
Your lifestyle is important to prevent heart disease as well as control it. Here are recommendations from the Centers for Disease Prevention and Control (CDC):
1) Eat a heart healthy diet
2) Maintain a healthy weight
3) Exercise regularly
- Goal is 30 minutes 5x week
- Include strength training 2 to 3 times per week
- Work on flexibility everyday
4) Know your numbers
- Monitor your blood pressure
- Have your cholesterol checked yearly
- Manage your diabetes
5) Use alcohol in moderation
- Women: Up to 1 drink per day
- Men: Up to 2 drinks per day
- One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounce of 80 proof hard liquor
What is not included on the list and just as important is stress management. When stress levels are consistently high, it can take a toll on your heart health. Remember, exercise is a great stress reducer and helps strengthen your heart while lowering blood pressure.
Stay tuned….my next few blogs will cover the components of a heart healthy diet. Until then, I strongly encourage you to take a few minutes this month to improve your heart health. Make an appointment with your physician to have your numbers checked, try a heart healthy food, or take a walk a few times per week. Remember, it is one step at a time….
-Larissa Brophy, MS, RD, LD
The Right Bite
Tuesday, December 18th, 2012As we approach Christmas, New Year’s Eve, and New Year Day, you may want to consider your food bites. There is an abundance of goodies at work, home, potlucks and holiday parties. Which bites are “right” for you? All of them in moderation.
Keep these ten strategies in mind:
- Eat a healthy snack or mini meal before you head out to the party. Never arrive famished. You will always make worse decisions and eat too much when you are overly hungry.
- Never skip a meal as you cannot “bank” your calories for the day; you will metabolize what your body can use and store the additional calories. Yes, a calorie is a calorie in this sense.
- Bring a healthful dish to the potluck or party; at least you know there is something good for you to eat.
- Take mini or bite size portions; this way you can try more dishes without the guilt.
- Skip the foods you know that you do not like; you still will not like it regardless of who made it so save the calories for something delicious.
- Do not deprive yourself; ENJOY! Just try a smaller portion so you do not regret it later (either not trying it or trying too much).
- Focus on fruits and vegetable dishes; fill up on these items first, then splurge on the goodies.
- Chew your foods thoroughly; savor eat bite as if it is going to be your last. This strategy will help you eat slower. It takes the stomach 20 minutes to tell the brain you are full. Be sure to listen to your cue and stop eating when you have reached full.
- Limit your alcoholic beverages, especially the mixed drinks. These beverages add non-nutritious calories and can contribute to mindless (uninhibited) eating.
- Drink plenty of water. Water is calorie free and helps fill the stomach, signaling the brain (hopefully) that you are filling up. Add some fruit to flavor your water.
The last question I want to ask you, “Does your food taste any different at bite 3 than at bite 20?” It is important to remember that it is not the number of bites that make the food taste good, but the food itself, which can be accomplished in just one bite. So what is your “right” bite?
By Larissa Brophy, MS, RD, LD
Trainers Talk: Perspective of a client
Wednesday, December 12th, 2012It is estimated that one third of the U.S. population is considered obese. In the state of Ohio alone it is estimated that over a quarter of residents are self proclaimed as being obese (http://www.cdc.gov/obesity/data/adult.html). If you are like me, weight is and has been an issue for a long time. You hear professionals lay out what you are supposed to do and eat and how often and think it all sounds easy enough. Of course that is until it’s ten at night and you’re rooting through the cabinet for the least healthy thing possible because your starved and craving everything you’re not supposed to have just because. (more…)
Trainers’ Talk: Fast Food is Making our Nation Fat
Wednesday, November 28th, 2012The Rite Bite’s new blog segment, “Trainers’ Talk” is a community of fitness instructors and trainers contributing to discuss some of the topics we see often in our field.
How outside of ourselves have we become? We are quick to point fingers and pass blame. We go to great lengths to avoid self reflection and admittance of any flaws. Yes, our food needs to be regulated better. Yes, making unhealthy/unnatural foods affordable and obtainable is not great for us. But let’s be real, McDonald’s doesn’t make us fat! The fact of the matter is, fast food chains are not forcing us to order heaps of processed crap and shovel it in their mouths.
No more excuses. Lack of self control and poor choices are the most common factors of weight gain. That being said, I am sympathetic to those who are genetically predisposition to hold more body fat, or are on necessary medications that include weight gain as a side effect. But for the majority of the population, it really is as simple as calories in vs. calories out. We must commit to doing something to break the weight gain cycle! Take responsibility for your health. Quit passing blame and take control!
- Emily Olsen B.S. in Exercise Kinesiology
Fitness Director at The Rite Bite
ACSM Certified Personal Trainer
AFAA/ZUMBA/TRX/SilverSneakers/WERQ certified Group Fitness Instructor
Less Sugar Please!
Thursday, October 18th, 2012
Do you know the recommendations for sugar intake? Do you know how many teaspoons on average that an American consumes? Do you think sugar contributes to weight gain? You might be surprised, yet confused, by these answers.
The average American intake of “added” sugar is over 20 teaspoons per day or 320 calories. That is equivalent to 80 grams of sugar if you are reading food labels (4 grams equals 1 teaspoon). If reading the food label, however, it is imperative that you distinguish between natural and added sugars. Dairy products and fruit are very nutritious, but high in natural sugar, which is not differentiated on the food label. If you are uncertain, then read the ingredient list to determine if sugar has been added. Buyer beware, sugar goes by many different names.
The recommendations for “added” sugar per day can vary depending on the source.
The 2010 Dietary Guidelines for Americans recommends that 5% to 15% of your total caloric intake come from “added” sugars and solid fats (SoFAS, an acronym for solid fats and added sugars) for healthy individuals over the age of two (2) years. Theoretically, your added sugar intake should be 5% to 10% of total caloric intake since less than 10% should come from saturated fats. Confusing, right?
In 2009, the American Heart Association released its upper limit recommendations for adults. The recommendation differs depending on your gender, age, and activity level. To simplify, the overriding recommendation is that men should not consume more than 9 teaspoons (36 grams) per day and women should not consume more than 6 teaspoons (24 grams) per day.
So why should you care? Recent research is supporting the contribution of “added” sugar intake in our nation’s growing obesity epidemic. Did you know that one 12-ounce Coke® provides 140 non-nutritious calories and 39 grams of sugar? The added sugar content is equivalent to TEN teaspoons for the day, which is OVER the current recommendations for most individuals. Bottom line, the next time you pick up that sugary drink, you might want to determine if the added sugar and extra calories are worth it.
-Larissa Brophy, MS, RD, LD
Beyond the Nutrient Composition of Foods
Thursday, September 27th, 2012How do you prepare/cook your meat? Do you grill, broil, roast, sear and/or fry your meat? If so, you may want to read further. Recent research findings show that these high temperature cooking methods propagate and accelerate the formation of advanced glycation end products (AGEs). What are AGEs? Advanced glycation end products are compounds that are known to increase oxidative stress and inflammation in the body. Consequently, AGEs play a significant role in the pathogenesis of many chronic diseases and have been linked to the recent epidemics of diabetes and cardiovascular disease. (more…)
Protect Your Vision
Tuesday, September 18th, 2012
Did you know that age-related macular degeneration (AMD) is the leading cause of vision loss in Americans over 60 years of age? It is estimated that AMD affects more than 1.75 million Americans. As our “baby boomers” age, this figure is expected to reach almost 3 million by 2020.
Age-related macular degeneration is a disease that attacks the macula of the eye. Since the macula is responsible for central vision, a person with AMD can only see a dim image or black hole in the center of his/her vision. Clear “straight ahead” central vision is necessary for driving, reading, watching television, and many other tasks that we take for granted every day. (more…)
What is your state ranked? Read to find out!
Monday, September 10th, 2012
The newest statistics rank Ohio as 11th for percentage of its population being obese (tied with Kansas). Obesity is defined as a Body Mass Index (BMI) over 30. Overweight is defined as a BMI of 25 to 30. A desirable or optimal BMI range is 18.5 to 25. Individuals with high muscle mass, such as athletic men or some Olympians, may have difficulty achieving a BMI of 25 though. The BMI is your height to weight in a ratio that can be interpreted as a potential health indicator. What is your BMI?
According to the latest statistics for 2011, 29.6% of Ohioans are obese. How does Ohio compare to previous statistics? It is hard to say since data collection has changed and a better system for data analysis is being used. We will be able to compare in the future, but not to our past. However, Ohio’s percentage did not change much from 2010 (up slightly from 29.2%). As obesity rates increase in youth (has almost tripled since 1980), the expectation is that adult obesity will also rise. An overweight or obese child is much more likely to become an overweight or obese adult. As of 2008, approximately 17% or 12.5 million of children/adolescents aged 2 to 19 years are obese. In children and adolescents, obesity is defined as a BMI greater than the 95th percentile when plotted for age on the CDC Growth Charts.
Did you know that every 1 in 3 American adults are obese? That is 35.7% of our nation. And every 1 in 3 low income children are overweight or obese before their 5th birthday. Health risks associated with adult obesity include cardiovascular disease (high blood pressure and high blood cholesterol), stroke, diabetes, and some types of cancer. Overweight and obese children are susceptible to some of the health risks as well.
So if your BMI is a bit higher than recommended, you may also want to evaluate where you are carrying your extra weight for a further indication of health risk. A good measurement is your waist circumference (WC). Women should have a WC less than 35 inches and it should be less than 40 for men. Even if your WC is under recommendations, you may also want to consider if your WC has increased over the years. Carrying extra fat in the abdomen is harmful to your cardiovascular health.
Bottom line, a high BMI is not good for your health or Ohio’s ranking. Come on Ohio, we don’t want to reach the top ten. This is the one time we do NOT want to be better!
