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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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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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Eating Healthy: Pay Now, Save Later

Monday, June 28th, 2010

As a Registered Dietitian, my clients often tell me that it costs a lot more to eat healthy. I do not agree that it costs that much more to eat healthy, but if you think it is more expensive to eat healthy I would love to hear why, so send in a comment. It may just be the topic of a future blog post.

I want to be honest in telling you that my attitude towards my grocery budget is not one of frugality for today, but one of cost-savings for the future. Eating healthy now, getting the most nutrients in the foods I eat today, will save me and my family money in the long run. Consider that in 2007 the total cost of managing type 2 diabetes in the United States was $218 billion dollars. (Diabetes Statistics)  And, in that same year, approximately $1 in $10 health care dollars was attributable to diabetes. (The Cost of Diabetes) This is just one of the many chronic conditions that are largely preventable with a healthy diet. This is one of the reasons why I consider my grocery budget to be a factor in saving money later on. Pay a little more now, save a lot later.

That said; there are ways to eat healthy within one’s means. As a nation, we are consuming too many calories as it is. Does it not make sense that if we eat the appropriate portions, the amount of fuel that our bodies need, we would spend less money on food? If you have never added up how many calories you eat on any given day, I encourage you to do so. It is an eye-opening experience. There are many free resources available to you for tracking your intake online or for researching how many calories are in a particular food item. Some of my favorites are calorieking.com, sparkpeople.com, fitclick.com, fitday.com, and dailyburn.com. You can find out how many calories and servings you need from the different food groups by entering your height, weight, age, gender, and activity level at mypyramid.org. Compare your calorie intake with what’s recommended and see if there is some room to shave a few calories and save some dollars from your daily food budget.

I do not believe that I can answer this question completely in one blog post and do a good job of it, so I propose to tackle it a little bit at a time. My hope is that I will leave you with some new ideas for saving money and increasing your nutrition. If you have a specific topic you want addressed, let me know.

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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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Why is Hot Dog Eating Considered a Sport?

Monday, May 24th, 2010

A sport, really?

Why is hot dog eating considered a sport? I have asked myself this question time and time again.  In my opinion, the only exercise involved in this “sport” is an exercise in gluttony.

Competitive or speed eating is an activity where participants compete against one another to consume large quantities of food in a short time. Contests are typically less than 15 minutes in length. These contests often offer $10,000 or more in prize money!!!

How did it start? Back in the day pie eating contests were common practice at county fairs. Recent popularity can be linked to televised events, such as Nathan’s Hot Dog Eating Contest, a Coney Island tradition held every year on July 4 since 1916.  The standing record?  59 hot dogs in 10 minutes….. Just Gross!

Hire a Trainer? Really? Many competitive eaters undergo personal training in order to increase their stomach capacity, as well as consumption speed and efficiency. Exercises include continuously chewing large amounts of gum in order to build jaw strength and drinking obscene amounts of water in a short time to stretch the stomach.

Retired competitive eater, Ed “Cookie” Jarvis, trained by consuming entire heads of boiled cabbage followed by drinking up to two gallons of water every day for two weeks before a contest.

The Damage Done…… What physical damages result from binge eating? Not to mention what kind of a message is this gluttonous sport sending to a society of rising obesity levels among both adults and youth?

Binge eating can cause stomach perforations in those with ulcers. Gulping down large quantities of water during training can lead to water intoxication, which dilutes electrolytes in the blood.

Stomach paralysis is also a side effect of routinely stretching your stomach beyond capacity. This can lead to the stomach’s inability to contract and empty itself. Other effects include chronic indigestion, nausea and vomiting. Fun.

Long term side effects of binge eating may include, but are not limited to heart disease, high blood pressure and cholesterol, cancer, kidney gallbladder and digestive problems, and finally type 2 diabetes.

And.… And on another note, what is really in a hot dog anyway?

HAPPY MEMORIAL DAY!!!

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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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A Sports Bra For All! – Part Two

Friday, April 23rd, 2010

From last post you learned how to find the right size for your sports bra. Now that you have your size, you need to decide which style is best. There are three basic sports bra construction styles:

  1. Compression Sports Bras (the one piece style that you pull on over your head) are the most popular style. This bra compresses against your chest allowing for minimal or no-bounce movement. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium, large vs. band/cup sizes.
  2. Encapsulated or Natural-Shaping Sports Bras are best suited for larger busted women, usually a C-cup or higher. These look more like a normal bra with fasteners in the front or back and may have underwire. This style encapsulates each breast in an individual cup. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women.
  3. Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Finding the Right Fit:

  • The straps fit snug against the skin, but aren’t so tight that they dig in. You should be able to slide two fingers underneath—from the front to the back of the straps with ease.
  • The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.
  • Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.
  • The fabric does not gather or bunch in the cup, especially on top. Excess fabric is an indication that the cup is too big and will not provide adequate support. This can also cause chafing during activity.

A few more construction details to consider:

  • Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from the body to keep you dry and minimize chafing. Minimal seams or covered seams, especially in the cups also prevent irritation.
  • Deep armholes allow for range of motion and minimal chafing.

You’ve found a bra that fits your requirements, but you’re not done yet. Test it out in the fitting room. Do jumping jacks or jog in place to make certain the bra provides control, support, and comfort without rubbing you the wrong way.

The sports bra should be an integral part of every woman’s workout wardrobe. While finding the right one can take time, you’ll be amazed how much better you will feel while exercising once you do!

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