Posts Tagged ‘Sarah Earhart’

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It’s Men’s Health Week!

Monday, June 13th, 2011

Every year, we celebrate Men’s Health Week during the week leading up to and including Father’s Day. This year it is June 13th-19th. Ladies, do you have a man in your life that you care about? Encourage them to 1) check their health and know their risk of heart disease and cancer and 2) try some of these easy ways to improve health.

  • Choose Light Beer in place of Regular…on average you’ll save 100 calories per 12 ounce beer
  • Stick to veggies and protein when eating out and skip the rice, potatoes, or bread…save up to 1,000 calories per meal!
  • Don’t save all your calories up for one meal; eat balanced meals throughout the day
  • Drink at least 64 ounces of water a day
  • When eating out get a grilled chicken sandwich instead of a cheeseburger
  • Drink vegetable juice in place of fruit juice with your breakfast
  • Get a PSA test
  • Take ten minutes and walk the stairs
  • Get a massage and manage your stress
  • Eat fish a couple times a week
  • In mixed drinks opt for diet soda or club soda in place of calorie-dense juices and mixers
  • Wear your seatbelt every time you are in the car
  • Take 5 minutes to yourself to practice deep breathing
  • Get your flu shot
  • Have your cholesterol, triglycerides, and glucose checked
  • Keep saturated fats to a minimum
  • Drink in moderation; that’s 2 drinks per day
  • Choose sirloin steak over rib-eye steak to eat less fat

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The Connection between Blood Pressure and Salt

Monday, May 2nd, 2011

I was recently teaching one of The Rite Bite’s Diabetes Bootcamp sessions for a group of about 12. During this class, one gentleman innocently asked, “does the amount of salt you eat matter?” Of course he meant in regards to diabetes and blood glucose control, but I answered him in the spirit of good health for all individuals with and without diabetes. “YES, salt does matter!”

Why does salt matter? It matters because your blood pressure is affected by it. Salt and water go hand-in-hand. The salt (also referred to as sodium) in your body retains water with it. If your diet is high in sodium, the amount of water retained in your body will increase your blood volume. When your blood volume is greater, your heart has to work harder to pump the blood through your circulatory system.

Let’s look at what blood pressure is for a minute. When you go the doctor and the nurse takes your vitals, your blood pressure is one of the measurements taken. It is one number over another; might be 120 over 80, 159 over 99, or 102 over 68. The top number is called the systolic blood pressure. This is the amount of pressure your heart and arteries are under when blood is being pumped away from the heart out to the limbs. The bottom number is the diastolic blood pressure. This is the amount of pressure on your heart and arteries in between beats, when the heart is filling with more blood to pump out on its next beat. A healthy blood pressure is less than 120 over less than 80.

When your salt intake is high, you retain excess water. Ultimately this can raise your blood pressure. It affects all of us, but certain individuals are more “salt-sensitive” and will see a greater rise in blood pressure based on their dietary salt intake. To minimize the damage that sodium may have on your blood pressure, aim to meet the most recent (2010) recommendations from The Dietary Guidelines for Americans which suggest keeping intakes of this mineral below 1500 mg per day. To put this in perspective, one teaspoon of salt provides 2,300 mg of sodium. Sodium is found in almost all foods too. The food label is the best resource for identifying the quantity of sodium in the foods you eat. One idea: write down how much sodium is in all the foods you eat in a single day. How do you compare to the recommendation for health?

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Sign Up Today for Diabetes Bootcamp!

Tuesday, March 29th, 2011

Diabetes statistics indicate that 8% of the population has diabetes. The majority of which have type 2 diabetes. This chronic disease is linked to being overweight, lack of physical activity, and a high-fat and high-sugar diet. Do you have diabetes? Amazingly, 7 million people are undiagnosed. Early diagnosis and treatment is one of the best ways to prevent many of the long term consequences such as blindness, amputation, heart disease, stroke, and high blood pressure.

If you have been diagnosed, or think you might have diabetes, a Registered Dietitian can help you with meal planning to control your blood sugars and assist you with losing weight, a guaranteed way to improve your blood sugars. The Rite Bite’s Diabetes Bootcamp program offers a two-hour educational session led by a Registered Dietitian and Certified Diabetes Educator. Participants learn to count carbohydrates and know how many grams of carbohydrates they need for health. They also learn to eat healthy on-the-go and plan and prepare healthy meals within their meal plan. Each participant leaves with an exercise prescription and low carbohydrate recipes. If you are interested in our Diabetes Bootcamp program, please call to register (614-985-6569). The next session is on April 14th from 6-8pm. There is a small fee ($25) for the program, although we are offering scholarships too. If you have any questions, please call and ask to speak to Sarah.

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Eat Right with Color this National Nutrition Month!

Tuesday, March 1st, 2011

This year, the American Dietetic Association’s theme for National Nutrition Month is, “Eat Right with Color.” I will never forget when I first learned about the importance of color in one’s diet. I was a grad student, when my professor lectured us on this idea of “antioxidants” and how the vibrant colors in plant-based foods are one of the best ways to know you were getting good nutrition. How easy is that? Looking for bright, vibrant colors among foods to know that you are eating a diet rich in antioxidants? There was no talk of counting calories or portion sizes, just eating those brightly colored fruits, vegetables, and whole grains!

Antioxidants are nutrients in foods that help to defend your body’s cells from the normal aging and environmental damage that occurs on a daily basis. If you break the word antioxidants down into “anti” and “oxidants,” you see that these are nutrients that are against oxidation. Oxidation is a process that naturally occurs when something is exposed to oxygen. Think about the rusting body of a very old car. What you see there is oxidation in progress. Believe it or not, our body’s cells oxidize in a similar way. The antioxidants from colorful foods help to minimize this process.

Back to my story about when I was a grad student, my professor showed us a slide of a Sumo Wrestler. You might be thinking, “What does that have to do with eating colorful foods and antioxidants?” Well, I’ll tell you what my professor told me. Antioxidants are nutrients very big, Sumo Wrestler-sized, and their size is the defense in the fighting ability. They sacrifice themselves to protect the body’s cells. “Wow”, I thought, “these little nutrients are like huge warriors for me and all I have to do is eat them!” Needless, to say, I was excited!

Since then, I have aimed to fill my breakfast bowls, lunch totes, and dinner plates with the most vibrant and colorful plant-based foods around. I enjoy berries in my oatmeal at breakfast, spinach in my salad at lunch, and quinoa with my fish at dinner. And this month, especially, I will “Eat Right with Color,” will you?

Let us know how you “Eat Right with Color” this March! Just leave a comment below.

Also, join us on Registered Dietitian (RD) Day – March 9th at The Rite Bite for our “Recipe Throwdown.” Stop in anytime between 5pm-6pm, and bring your favorite recipe. Our RD can offer you tips to make your recipe healthier, and more colorful, without sacrificing taste.

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Off the SoFAS!

Tuesday, February 8th, 2011

by Sarah Earhart MS, RD, LD, CDE

By now you have to have heard the latest and greatest from the nutrition world – the 2010 Dietary Guidelines for Americans! Every 5 years, the guidelines are revised based on the current research in the nutrition field. The latest guidelines urge Americans to get off the SoFAS!

You might think SoFAS are those things couch potatoes sit on to watch television, but these guidelines are talking about a different kind of sofa. It is true; you should get off of the couch, but what the new dietary guidelines are referring to are those Solid Fats and Added Sugars (SoFAS).

What are solid fats? These fats are solid at room temperature. Compare olive oil to butter. At room temperature, olive oil is definitely liquid. Butter, left to soften on the counter for recipes, never turns to liquid. It will always stay in a semi-solid state. Another type of solid fat found in foods is Trans fat. These are commonly found in shortening, margarine, fast foods, fried foods, baked goods, crackers, chips, and cookies. Anytime you see the ingredient “partially hydrogenated oil” on a food label, you should automatically read “Trans fat” and put this product back on the shelf. These solid fats wreak havoc on cholesterol levels. They raise the bad cholesterol, LDL, and they lower the good cholesterol, HDL.

Solid fats are only one part addressed by the New Dietary Guidelines. Added Sugars make up the “AS” in “SoFAS”. Some examples of added sugars are sugar, high fructose corn syrup, corn syrup, honey, brown rice syrup, and evaporated cane juice. The American Heart Association recently recommended that women eat no more than 100 calories a day from added sugar, and men eat no more than 150 calories a day from added sugar. The reason for this push to reduce added sugars is due to the effect added sugars have on weight, heart disease, and diabetes. Obesity is linked to several of the top causes of death in America, in particular heart disease and diabetes. Reducing your added sugars will help prevent obesity and, in turn, prevent many chronic diseases.

Think these reasons aren’t important enough not to eat them? Consider that in America, heart disease kills one person every 39 seconds; a tragedy that can be prevented by reducing your intake of SoFAS. This February challenge yourself to eat less and less of these SoFAS, and more and more of fruits, vegetables, whole grains, and heart healthy fats such as canola oil, olive oil, avocados, nuts, and seeds.

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Happy 2011!

Monday, December 27th, 2010

The year 2011 is less than a week away. After the last few months of holiday parties and possibly overindulging in high-sugar and high-fat treats, many people turn to making resolutions that focus on improving health, fitness, and wellness.

In 2010, I made one New Year’s Resolution – to eat an apple a day. As they say, it keeps the doctor away. Well, looking back, the first few months I was very good about eating my one apple a day. I learned all about different varieties of apples. McIntosh, Golden Delicious, Red Delicious, Honeycrisp (my personal favorite), Pink Lady, Gala, Fuji, Braeburn, and Granny Smith were some of the ones that were often found on my trips to the produce section. Each week I would stock up on enough apples to be able to eat one a day. I’ll be honest; some of the apples were huge. I allowed myself to only eat half of those one-pound apples – a serving size that is actually two fruit servings. I learned that I love only crisp, sweet apples and that one of my least favorite things is to bite into a mealy apple – yuck! I learned that if I cut my apples into quarters I was more likely to eat them.

You may be wondering if it kept the doctor away. I would definitely say it did. I did not have a single need to see the doctor once during those months! Now you might be wondering if I kept up my apple eating the entire year. Well, no, I did not eat an apple every day in 2010. Although I definitely did increase my total fruit intake this year compared to 2009; a behavior I plan to continue well into 2011 and beyond.

So what is your New Year’s Resolution this year? Why even make one? For starters, it helps you focus your energies on reaching your bigger picture health goals. Rather than setting a resolution to lose 15 pounds, come up with a behavior you wish to change that will help you reach that weight loss goal. For example, by replacing regular soda with diet soda or water, you will cut your calorie intake down and lose weight in the process. Start today by sharing your Resolution with our readers and leave a comment today!

Happy New Year! From all of us at The Rite Bite, we wish you a happy, healthy, and prosperous 2011!

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Healthy Holiday Treats – Ideas Please!

Monday, December 6th, 2010

We are in the midst of the holiday season and what better time than now to discuss healthy holiday treats. One of my favorite healthy holiday treats is Pumpkin Chocolate Chip and Walnut Bars. This recipe is so easy too! All you need is a 15 oz. can of pure pumpkin, a box of spice cake mix, one bag of semi-sweet chocolate chips, and 1 cup of chopped walnuts. Mix the pumpkin and cake mix together. Fold in chocolate chips and walnuts and bake according the cake mix directions. The pumpkin adds a ton of Vitamin A (great for your eyes) and fiber! The walnuts are an excellent source of Omega-3 fats – very healthy for your heart! If you get 24 servings from this recipe, each piece would provide 168 calories, 25 grams of carbohydrates (of which 1 gram is fiber and 15 grams are sugars), 8 grams of fat, and 2 grams of protein.

What are your favorite healthy holiday treats? Check out this website for some great RD approved recipes.  http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/11/easy-breezy-tasty-healthy-thanksgiving-recipes.html

Don’t be shy, it’s your turn now! Please share your favorite, healthy holiday recipes ideas and pictures today!.

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Healthy Weight thru the Holidays

Monday, November 29th, 2010

This year I am going to maintain my weight from Thanksgiving thru the start of 2011! This is my pledge!  If I lose a little bit, that’s ok too, but I am definitely not going to gain any weight. The Rite Bite is doing something great this year. We are giving our members the opportunity to do the same – pledge to maintain their weight this holiday season. I like doing this every year because it really motivates me to think twice about all of the holiday treats that will soon be available at every turn. Well-meaning neighbors that bring plates of cookies and fudge over (I confess I have done this before), office potlucks and work parties that combine rich foods and possibly alcoholic beverages, and the family gatherings and feasts on the actual holiday.

In order to maintain my weight this year I am going to focus on two strategies. Diet and Exercise. Yep, boring, but true. My exercise goal is to walk 30 minutes every day this holiday season. I do not need to walk fast, I just have to walk. I’ll probably do the 30 minutes all in one shot, but you could break it up into smaller chunks of time. My diet goal is more complex because there are three and not just one. First, I am going to eat at least 3 servings of non-starchy vegetables every day this holiday season. Second, I am going to eat small portions of my favorite holiday desserts. For example, a half-slice of pumpkin pie instead of a full piece. Third, I will avoid the mindset of all or nothing. To me this means, I can indulge a little one day and then get back to my usual healthy eating right away. I will not give myself permission to overindulge until the New Year because I went a little crazy at one work party.

Will you pledge to maintain your weight this holiday season? You can do with a comment on this blog. The impact of actually doing it, cements your goal and makes it real. Don’t just say you will, actually pledge with a comment here. Just copy and paste this into your comment.

I, _____________________, pledge to maintain my weight and not gain weight this holiday season. Please also add your goals/tricks for staying healthy over the holidays for all of our readers!

And if you are a member of The Rite Bite, stop in today to find out how you can get your pledge posted at our center. The accountability this provides is a huge motivating factor!

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November is American Diabetes Month – Stop Diabetes!

Friday, November 12th, 2010

November is American Diabetes Month. Nearly 24 million American children and adults are living with diabetes right now. An estimated 57 million additional Americans are at risk of developing diabetes. The seriousness of this disease cannot be understated. With so many affected, it is likely you know someone who has diabetes – it might even be you.

I am a Registered Dietitian and Certified Diabetes Educator because I wanted to help those that are affected by this disease. When I was in college my grandpa died from a stroke – a common complication of poorly controlled diabetes. Achieving good blood glucose control for people with diabetes has never been easier. With recent advancements in continuous blood glucose monitoring, insulin, oral medications, nutrition, and exercise, many people with diabetes are able to treat and control their blood glucose levels much more effectively. Many people that are at increased risk of developing diabetes are able to employ prevention strategies that lower their risk of developing this lifelong disease.

The first two paths for prevention and treatment are diet and exercise. I tell all of my clients that there is no such thing as a “diabetic diet”. The diet a person with diabetes eats, is one that is healthy and recommended for all to prevent developing diabetes. It includes vegetables, fruits, whole grains, lean proteins, and heart healthy fats. In many cases, carbohydrate counting is warranted. Depending on a person’s weight loss goals, carbohydrate counts will range from 30-60 grams per meal and about 15 grams per snack. If you are wondering how many grams of carbohydrates you need each day and each meal, you may want to meet with a Registered Dietitian.

Do you count carbohydrates? What are some of the tricks you use to count them? For instance, many people know that one serving of fruit is approximately 15 grams of carbohydrate. But, do you know what a serving of fruit looks like? It is a 4-inch banana, a small apple (4 ounces in weight), one-fourth of a cup of dried fruit, and one-half of a cup of cut or canned fruit.

What advice would you offer to someone that was newly diagnosed with diabetes?

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Dinner Tonight: Almond Crusted Fish with Sauteed Vegetables and Corn

Monday, August 9th, 2010

Looking for an easy and tasty dinner idea? Here’s a meal to try:

Almond Crusted Fish (I know it sounds fancy and difficult to make but it really isn’t!) with Sauteed Garden Vegetables and Corn on the Cob

What you’ll need for the entire meal:

2-4 filets of fish (tilapia, cod, or other mild white fish)

Large handful of raw almonds, chopped into bite-sized pieces

Cooking spray

2 Tbsp. Worcestershire Sauce

2 Tbsp. Olive Oil

Dash of Black Pepper

Dash of Paprika

2-4 ears of corn, husked

2 small to medium zucchini

1 small to medium yellow squash

1 small onion

12-16 small cherry tomatoes

Knife, Cutting Board, Bowl, Glass baking dish

What to do for the fish:

Preheat oven to 375 degrees. Spray glass baking dish with cooking spray. Pat fish dry with a paper towel and arrange in the baking dish. In a small bowl, combine almonds, Worcestershire sauce, olive oil, black pepper, and paprika and stir. Evenly top fish with the mixture and place in the oven for 12-15 minutes.

What to do for the corn:

Fill a saucepan with water and place on stove top to boil. Place ears of corn in the boiling water and cover. Reduce heat to low.

What to do for the sautéed vegetables:

Wash all the vegetables. Slice the zucchini and yellow squash into small discs. Dice the onion. In a skillet pan, heat 1-2 tablespoons of Extra Virgin Olive Oil over medium heat. Once oil is hot add zucchini and yellow squash. Stir frequently and toss to coat with oil. Add the onion and tomatoes to the pan and cook until all is soft and translucent.

Arrange your healthy plate for dinner. Devote one-fourth of your plate to the fish, one-fourth to the corn, and the rest for your sauteed vegetables. Let us know if you try this recipe and what you thought by leaving a comment. Enjoy!

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