Posts Tagged ‘Healthy Balance’
Thursday, February 21st, 2013
Salt 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
Source
Tags: Blood Pressure, body fat, cutting calories, diet, Exercise, Exercise Benefits, health, Healthy Balance, heart, heart disease, Heart Health, heart health month, high blood pressure, larissa brophy, losing weight, Nutrition, Recipe Modification, The Rite Bite, weight loss, weight loss tips, Womens Health
Posted in Fitness, Lifestyle, Nutrition | No Comments »
Monday, December 24th, 2012
As you formulate your New Year’s resolution, consider your short-term and long-term goals. I know after the gluttonous holidays, most people desire weight loss. Should the goal be just to lose those extra pounds you gained or overall health? I vote for the latter of course.
Try these strategies on for size: (more…)
Tags: cutting calories, diet, Exercise, Exercise Benefits, Fruits and Vegetables, goal setting, goals, health, Healthy Balance, Holiday Nutrition, lifestyle, New Year's Resolutions, Nutrition, Recipe Modification, Reduce Sugar, Setting Goals, The Rite Bite, weight loss, weight loss tips, workout
Posted in General, Lifestyle | No Comments »
Tuesday, December 18th, 2012
As 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
Tags: body fat, christmas, cutting calories, diet, Exercise Benefits, food, Fruits and Vegetables, health, Healthy Balance, Holiday Nutrition, losing weight, new year's day, new year's eve, New Year's Resolutions, Nutrition, Recipe Modification, registered dietitian, Setting Goals, The Rite Bite, weight loss, weight loss tips
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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.
Source
-Larissa Brophy, MS, RD, LD
Tags: cutting calories, diet, dietary, dietary guidelines, health, Healthy Balance, Holiday Nutrition, larissa brophy, losing weight, Nutrition, recommended intake, Reduce Sugar, registered dietitian, sugar, The Rite Bite, weight loss, weight loss tips
Posted in Diabetes, Nutrition | No Comments »
Monday, July 30th, 2012
Did you know that soda has an acidic pH? Dental erosion occurs when acidic foods/beverages come in contact with the tooth causing the surface of the tooth to dissolve or leach out minerals. When teeth are exposed to dietary and/or gastric acids on a regular basis, the erosion can gradually progress from the outer enamel surface to the inner dentin layer. For many, this causes hot and cold sensitivity, an increased risk for dental decay, and possible tooth loss.
Recent studies show an increase in dental erosion, especially among children. This has been attributed to a significant increase in soft drink (regular and diet) consumption. In general, the pH range for soda is 2.0-4.0. Pepsi and Coke, have a pH of 2.7 (diet and regular). Dental erosion begins when the pH drops to less than 5.5 and occurs within minutes after taking a sip of soda. Sports drinks are also notorious for having a low pH (e.g. Gatorade has a pH of 2.8). Unfortunately, many people sip these drinks on a regular basis throughout the day allowing chronic exposure to acid.
Although both diet and regular soda can cause dental erosion, regular soda has an added concern since its high sugar content can also cause dental decay. Unfortunately, as many well know, dental decay is painful, costly to repair, weakens the tooth even after a filling is placed, and is a leading cause of tooth loss. Soda contains approximately 10 teaspoons of sugar (40 g) per can and is the largest source of added sugar in the American diet. The American Heart Association currently recommends less than 6 teaspoons and less than 9 teaspoons of added sugar daily for women and men, respectively.
Unfortunately, the sweet taste of soda and its caffeine content can make it addictive. In fact, many report withdrawal symptoms when they try to quit. Obviously, unsuccessful attempts to quit further support a multi-billion dollar industry that shows little concern for the oral and general health of their customers. It is also obvious that the soda industry’s ridiculously large profit margin, from bubbly sugar water with added chemicals, is their top priority.
So what can we do? If you think you may be addicted to soda, start by gradually reducing your intake each day to help prevent withdrawal symptoms. Drink water after soda to help neutralize the acid. Begin substituting more healthful beverages such as unsweetened ice tea with fresh mint leaves or filtered/sparkling water with pieces of fresh fruit added. These drinks can be very refreshing without the risk of dental erosion or decay! However, remember that behavior change is a slow process. Be patient with yourself, set realistic goals, and reward yourself when you succeed!
Anne L. Hague, PhD, MS, RD, LD, RDH, CLT
Tags: acidity, cutting calories, dental erosion, diet, health, Healthy Balance, ph, pop, soda, teeth, weight loss, weight loss tips
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Wednesday, April 18th, 2012
Nuts have a terrible reputation in comparison to other “health” foods due to their high calorie and high fat content. When I recommend nuts as a desirable and healthful snack alternative, clients often exclaim, “ Aren’t nuts high in calories AND fat?”! It is true that nuts are high in fat and thus calories, but their health benefit outweigh their caloric load. I personally eat a cup, yes a whole cup (albeit an oversized portion), of whole roasted almonds almost daily. (more…)
Tags: allergy, cutting calories, diet, health, Healthy Balance, Nutrition, nuts, The Rite Bite, tree nuts
Posted in Lifestyle, Nutrition | No Comments »
Monday, April 16th, 2012
Energy density is defined as the amount of calories that a specific volume of food provides. The goal is to maximize the volume of food while maintaining or minimizing the number of calories. For instance, compare a 144 gram breakfast of two (2) chocolate doughnuts versus a 450 gram breakfast consisting of ¾ cup high fiber cereal with sliced bananas, 1 cup fresh fruit, one scrambled egg, 1 turkey sausage link, 1 slice whole wheat toast, and a teaspoon of jam. Both breakfast are 500 calories, but the energy density is only 1.1 calories/gram (500 calories ÷ 450 gram volume) for the larger, more substantial breakfast whereas the doughnuts are 3.5 calories/gram (500 calories ÷ 144 gram volume). (more…)
Tags: body fat, cutting calories, Diabetes, diet, Exercise, Exercise Benefits, Fruits and Vegetables, health, Healthy Balance, Holiday Nutrition, losing weight, Nutrition, Setting Goals, The Rite Bite
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Monday, 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.
Tags: family meals, Fruits and Vegetables, Healthy Balance, The Rite Bite
Posted in General, Lifestyle, Nutrition | No Comments »
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!!
Tags: cutting calories, Healthy Balance, Las Margaritas, Laura Poland, Mexican Restaurant, The Rite Bite, weight loss, Worksite Wellness
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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!
Tags: cutting calories, Healthy Balance, Las Margaritas, Laura Poland, Mexican Restaurant, The Rite Bite, tortilla chips, Worksite Wellness
Posted in General, Lifestyle, Nutrition, Worksite Wellness | 2 Comments »
