Posts Tagged ‘Laura Poland’

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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What’s New in Worksite Wellness?

Wednesday, April 7th, 2010

Three years ago, as a registered dietitian and certified personal trainer, I would not have guessed that my full time job would revolve around work-site wellness programs.  I also would not have guessed how rewarding it is!

When it comes to work-site wellness programs employers want to know: “What will a wellness program do for my business?”  The Return on Investment (ROI) data is coming in:

“A 2002 U.S. Department of Health and Human Services study noted that companies with physical activity programs for employees have reduced health care costs by 20 percent to 55 percent, reduced short-term sick leave by up to 32 percent and increased productivity by up to 52 percent.”

http://www.health.state.ny.us/prevention/worksite/

“According to an article published on Business Insurance April 27, 2009: Poor health among U.S. workers costs employers much more than many realize in reduced productivity, according to a multi-year study of 10 employers and more than 150,000 workers.

The study, published in the Journal of Occupational and Environmental Medicine, found that presenteeism–when employees are present at their jobs but unable to perform at full capacity–creates a greater drain on company productivity than employee absence, a finding that may come as a surprise to many employers, researchers say.

For every dollar spent on medical costs and pharmaceuticals, there is $2.30 of health-related productivity losses due to absenteeism and presenteeism, according to the study. For certain conditions, such as anxiety, employers lose as much as $20 in productivityfor every dollar they spend on medical care and pharmaceuticals.

The study, which researchers said is one of the largest to date on the subject, found that when medical and prescription drug costs are considered alone, the top five conditions driving employer health care costs are cancer, back/neck pain, coronary heart disease, chronic pain and high cholesterol.”

http://www.businessinsurance.com/article/20090426/ISSUE01/100027532

These cost-savings are achieved when a culture of wellness and a focus on preventive care for employees (not sick care) is emphasized.  Successful worksite wellness programs understand this and use this to drive their wellness initiatives.

Whether you are just starting to implement wellness initiatives at your worksite or you have had them in place for some time now, consider conducting a needs assessment survey. The results can help you achieve maximum ROI by guiding your decisions for wellness programming.

What a difference a few years has made. A lot has changed in the field of worksite wellness since three years ago, and I have no doubt the trend is going to continue. Now is the time to drive your efforts forward.

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March is National Nutrition Month

Monday, March 1st, 2010

This year’s theme is, Nutrition from the Ground Up. Although the ground continues to be covered in a white blanket, soon we hope to start seeing the first signs of spring.  March brings us the start of spring and National Nutrition Month.  This year the focus is “Nutrition from the Ground Up”.  As we look to spring, it is the perfect time to consider fresh sources of fruits and vegetables.

Are there ways you could grow your own fruits and vegetables where you live? Gardens come in all different shapes, sizes, and even containers. An assortment of herbs (three of my favorites are basil, oregano, and thyme) in a container on your patio is a perfect way to start.

Don’t have a green thumb?  Let the professionals help.  Most communities offer farmer’s markets and community supported agriculture (CSA). If you’ve never heard of CSA’s before, according to Local Harvest it is described as “a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a “membership” or a “subscription”) and in return receive a box, bag, or basket of seasonal produce each week throughout the farming season.” Local Harvest is a great resource for finding farmer’s markets and CSA’s, as well as local farms.  Check them out at www.localharvest.org.  For local resources also check out Local Matters, Local Ohio Foods at www.local-matters.org.

Now, you have some great resources for including those fruits and vegetables in your diet.  If you wonder how to store them, keep reading. The majority of fruits and vegetables should be stored in cold storage at a temperature of 32° – 40°F.  Onions, Okra, Peppers, Potatoes, Ripe Tomatoes, and Watermelon should all be stored at a cool temperature (45°- 50°F).  And finally, Pumpkins, Hard Peaches, Mature Green Tomatoes and Winter Squash should be kept at a warm temperature (55°- 60°F).  These are only suggested storage temperatures.  Potatoes should also be protected from light.  For more information about storage and nutrition go to: www.aboutproduce.com.

You still have a few weeks to plan your strategy for incorporating more fruits and vegetables into your nutrition plan. Be sure to include the whole family in the planning and/or visits to the farmer’s markets!

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Enjoy the Comfort and Joy of the Holiday Season with Nutrition and Moderation

Tuesday, December 22nd, 2009

How much do foods affect your mood?  Is there really something to it? There are studies looking at how the combination of nutrients (protein, carbohydrate, fats, vitamins, minerals and water) affect our metabolism and mood.

We know that certain foods will release neurotransmitters in the brain.  These neurotransmitters, if given the proper environment, can improve mood.  For example the following nutrients will help improve mood and concentration as well as increase relaxation by releasing serotonin &  endorphins:

  • Carbs
  • Fats
  • Proteins
  • Caffeine
  • Vitamin B6, Folic Acid, Zinc
  • Chocolate

While we don’t understand completely how this process works or what drives our desire for these nutrients, we are definitely seeing a relationship between our intake of these foods and the changes in mood and brain chemistry.

I am sure you can think of your favorite “comfort foods.” The foods that bring you comfort and positively affect your mood. Many times the keys to healthfully enjoying these comfort foods are modification and substitution. You can make adjustments to your favorite recipes to cut out excess fat and sugar. You still get the positive benefits for your mood while also enjoying the positive nutritional benefits too.

Recipes can be modified in many ways, to reduce sugar, fat, calories, and cholesterol.  What’s your focus?  This table gives you ways to change individual ingredients to change your recipe… If you have never changed anything on a recipe start with only one modification at a time.

recipesubs

Enjoy your holiday traditions and savor special times with family and friends.  Happy Holidays from the Rite Bite Staff.

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The Rite Bite Blog

Monday, December 21st, 2009

As we prepare for our official launch of the new Rite Bite website we are excited to include our new feature; The Rite Bite Blog. It is our goal to post weekly, bringing you news about nutrition and fitness, our center, and our corporate wellness happenings. We will also be posting links to interesting articles and even writing a few of our own. Check back often. You will not want to miss our Executive Director’s article on how the foods you choose to eat affect your mood or one of our fitness expert’s article that discusses why physical fitness is so important. You will also be able to find nutritious and delicious recipes with complete nutrition facts included to help you reach your nutritional goals.  And, of course, your comments, feedback, and suggestions are always welcome. We hope you enjoy the blog.

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