Get Moving!

My goal for you today is to go weigh yourself, and if you don’t have a scale at home, borrow a neighbors, go to a gym, or sneak into a doctor’s office ,  and then set a goal to weigh the same amount (or less) by January 1st. With the cold weather and holidays ahead, its way too easy to just throw on the over-sized sweatshirts and wait for spring to come, but that definitely won’t help you maintain your weight through the holidays.

You don’t need to sign up for personal training or even join a gym. But, if you think these two tools may help you and you can afford to do so, than why not? Whatever tools you think could work for you to get and stay motivated, use them!

Here are some other ideas as well…

1. Take a walk…and it doesn’t have to be outside. Walk around the mall or if you have a large workplace do a couple laps inside the building. Also, as you do your holiday shopping take one of the parking spots out in no-mans-land and enjoy getting a little exercise walking from your car to inside.

2. If you watch TV, do crunches, push-ups, wall squats or any sort of strength training during commercial breaks. Challenge family members to do this as well, you can even make up an exercise sheet to keep track of how many crunches you are doing in day.  Whether you enlist fellow family members, workers or friends, the greater the sense of accountability to the group, the more likely you’ll keep up without it even when the couch is beckoning you.

3. Try something new. Join a karate school, learn self defense, join a racquetball club or even ballroom dancing. Whatever your interests are, you’re not alone if you need more than just a workout to stay tuned in. Whatever you choose, be sure to consult your primary care physician before going 0 to 60 on the activity scale. You do not want a new physical activity plan to land you at the doctor’s office due to injury. So, get a physician’s clearance!

Stay tuned for more weight loss tips starting at the end of the month. Until then, happy moving!

How Much is Too Much? Halloween Candy Tips

 

Halloween is an exciting and fun time for kids (and adults) but it can lead to sugar overload and frustration for parents.

For parents: When your kids return from trick-or-treating have them sort their candy into favorites and not-so favorites. Throw the not-so favorites out or save them for craft projects (think candy for gingerbread houses).

Remember bite-size candies are better portion sizes than miniature, regular or super size candies/bars. However, it can be easy to eat a lot of them in a sitting because they are so small. An appropriate goal for children is no more than 4-5 bite size or 2-3 mini portions (equal to a regular size candy/bar) per day.

Candy when stored properly can last for a while. Establishing eating times for Halloween candy — or any candy, for that matter — such as after lunch or after dinner will prevent overeating. Avoid rewarding good behavior with candy; often leftover holiday candy is used as a reward for good behavior. Reward with a pencil, stickers or certain privileges.

For an adult, it really is almost the same. Aim for no more than a regular size candy/bar daily. A regular candy bar can be 200-250 calories. If an adult eats mindlessly — 2 or more regular size candy bars daily — they run the risk of gaining a pound a week. Five hundred calories a day equals a pound in a week, and it does not take long to eat that much. 

Lunchbox Ideas

I recently did a Little Theatre class at the Orem Macey’s on lunchbox ideas and thought it would be nice to share some of the info on here.

 

Tips for packing a lunchbox

1. Make smart choices

•Try to include different colors, textures and flavors

• Provide selections from as many food groups as possible

•Consider your childs likes and dislikes and that these change periodically

2. Plan ahead

•Make several containers or baggies of items to include in your child’s lunches for the week (vegetables, crackers, pretzels, dry cereal)

•Create a cycle menu or a list of options for each food group •If you are planning to pack dinner leftovers for lunch, pack the storage container as you are cleaning up for dinner.

•Prepare muffins, quick breads, trail mixes, granola bars, etc on the weekends when you may have more time and keep them handy in the refrigerator for daily packing.

•Use your freezer  (pre-pack and freeze single servings)

3. Organize

•Have a staging area set up with everything you need in one place, including…

At least two lunch boxes •Brown bags •Plastic baggies •Storage containers in all sizes •Spoons and forks •Napkins •Straws •Thermos or water bottle •Cookie cutters, food markers, stamps, etc.

4. Go small

•Use kid serving sizes. Adult size servings can overwhelm a child, causing disinterest in the meal.

•Children enjoy a small amount of a variety of foods

5. Get your kids involved

•Take your kids shopping with you so they can have some input

•Invite children to help with lunch preparation and give them choices within established boundaries; older children can often prepare and pack their own lunch with adult supervision

6. Be creative

•Have themed lunches -  ie:  fish theme with sandwich cut into a fish shape with fish crackers and blue yogurt (water)

•Cut shapes!  Use cookie cutters, glasses, or cut into cubes or strips with a knife. •Make kabobs or wraps instead of sandwiches

•Try different types and shapes of bread •Add sprinkles! Decorate with food coloring markers! Leave notes, jokes, etc!

•Provide dipping sauces like ketchup, yogurt, hummus, nut butters, guacamole, etc.

•Use mini-versions of regular foods (or cut them smaller). Mini muffins, bagels, and crackers seem to go over better with preschoolers than regular size.

The Sunshine Vitamin

Vitamin D nicknamed the “sunshine vitamin” is being touted as a super nutrient for its many health benefits. However, Americans of all ages are falling short of getting the vitamin D they need, and vitamin D deficiency is being called a silent epidemic.  You may have heard that vitamin D is necessary for strong bones and to prevent osteoporosis.  But did you know that vitamin D also plays a role in immune function and reducing inflammation?  The benefits of vitamin D have also been studied in relation to blood pressure, brain development, and healthy gums and strong teeth.

So how much vitamin D should you get?

The American Academy of Pediatrics recommends that exclusively and partially breastfed infants should receive supplements of 400 international units (IU) per day of vitamin D from shortly after birth until they are weaned.  Children, teens and adults up to age 50 need at least 200 IU per day, adults between the ages of 51-70 need 400 IU per day, and for those over 70 years 600 IU per day is recommended.

Most people meet their vitamin D needs through exposure to sunlight.  However, people who live in cities with long winters and less intense sunlight year-round often fall short of vitamin D.  Also, sunscreens with a sun protection factor of 8 or more appear to block the vitamin-D producing rays, and despite the importance of the sun to vitamin D synthesis, it is wise to limit exposure of skin to sunlight.

Therefore getting your vitamin D through your diet is essential!  There are very few foods that naturally contain vitamin D, fish such as tuna, salmon, mackerel and cod liver oil are among the best sources.   Milk is the leading source of vitamin D in Americans diets because it is fortified with ~ 100 IU of vitamin D per cup.  The recommended three servings of low-fat and fat free milk provides the daily value of vitamin D for the majority of people – along with eight other essential nutrients, including calcium, potassium and vitamin A.

So try and boost your vitamin D intake by increasing your intake of low-fat dairy foods or fish like tuna and salmon.  In addition, the FDA recently approved vitamin D fortification of soy-based foods and drinks so look for those in the future.  Getting your vitamin D through foods sources is always preferred; however, if you are unable to do so try a vitamin D supplement that also contains calcium.  Remember, everyone needs the health benefits of a little “sunshine.”

Cooking with Kids

The kitchen can be a fascinating place for children

So what can they do?

Preschoolers-

 Can do easy hands-on tasks like stirring or setting the table, mashing potatoes or bananas

 

School-age-

Can be taught how to crack eggs, peel apples, measure ingredients and even use some of their math skills from school

 

Teenagers-

Can improve their cooking skills by trying different cuisines, and helping put a whole meal together (including the grocery list)

Remember to…

 

Choose the right time to have kids help you in the kitchen

• Choose a time that you can relax and not be pressed for time
• Choose a time when your kids are well rested and not easily frustrated

 

Choose the right tasks

• Plan ahead a little and start with simple dishes with fewer than 5 ingredients for younger children
• Think about the tasks your child can do independently
• Do some prep work in advance to make the process move more swiftly

 

Stress Safety

• Children need supervision when they’re in the kitchen
• Give frequent reminders about what’s ok to touch and what’s not ok
• Talk about which tasks are for grown-ups and which are for kids
• Establish kitchen rules, such as washing hands and not touching knobs or knives

 

Loosen Up

• Kids cannot be counted on to be neat in the kitchen
• Allow for some extra mess and try to be patient

 

Source:  http://kidshealth.org/parent/nutrition_fit/nutrition/kids_cook.html. Accessed 1/26/09

Here are some fun recipes to try out:

Peanut Butter Apple Toasty (serves 4)

4 slices bread

8 teaspoons peanut butter

1 apple sliced

4 Tablespoons shredded cheddar cheese

 

Spread 2 teaspoons of peanut butter on one slice bread, top with one fourth of apple slices, and sprinkle with 1 Tablespoon cheese. Repeat for remaining bread slices.  Place bread on a cookie sheet; cook under broiler or in toaster oven for 1-2 minutes until cheese melts. 

Safety tip: Help younger children cut apples and use oven.

Painted Toast

2 Tbsp milk and 2 drops food coloring for each color

Slices of bread

 

Put milk and food coloring into cups and stir.  Using a clean paint brush, decorate your bread. You can write messages or make patterns. Don’t paint the whole piece of bread, just decorate it. Let the bread dry for 10 minutes. Toast the bread. The painted part will be a bright color, and the rest of the bread will be brown.  Lightly spread some margarine on your toast and enjoy!

Reprinted from The Healthy Start Kids’ Cookbook, John Wiley & Sons, Inc.

Bean Burrito

1 medium tortilla

1/4 cup black or pinto beans

1 Tablespoon cheese

 

Place beans in center of tortilla, top with cheese.  Roll tortilla into burrito shape.  Place in microwave on high for 30-60 seconds.  Top with lettuce, tomatoes, olives, and salsa.

 

 

Tips to Get More Fruit and Vegetables in to Your Family Dinners

Dress up your favorite dishes

• Add fruits or vegetables such as peppers, artichoke, spinach, and pineapple to homemade or frozen pizzas
• Include onions, peppers and/or mushrooms in your spaghetti sauce

Disguise it

• If your kids are picky (or even if they aren’t), try pureeing vegetables like cauliflower and squash and adding them to your favorite sauce or soup.

Invent new favorites 

• Try spaghetti squash instead of pasta
• Try a vegetable lasagna

 

Try the following recipe… the name alone will sell it to your kids

Mac & Cheese Soup

Ingredients

1 package (32 oz) reduced sodium chicken broth

6 oz elbow macaroni

1 bag (16 oz) frozen broccoli, cauliflower, and carrot blend (this can be pureed with a little milk or broth if your kids won’t eat them as is)

1 ½ cups low fat milk

2 tablespoons all purpose flour

1½ cups shredded low fat cheddar cheese

Directions

1. In a large saucepan, bring broth to a boil over high heat. Add pasta. Return to a boil. Reduce heat and let simmer, uncovered for 5 minutes.
2. Add vegetables. Cook until pasta and vegetables are tender, about 5 minutes more.
3. Combine milk and flour in a resealable container; shake well to combine. Stir in to pasta mixtures. Cook and stir until thickened and bubbly.
4. Gradually add the cheese, stirring until cheese melts.

 

Reprinted from parents.com

Eating Healthy on a Budget

 

A recent study from Multi-Sponsor Surveys found that most U.S. adults (81%) report making some effort to limit spending on groceries, and 40% report that they’re eating less nutritious foods since they cut back.  So is it possible to eat healthy and still save money? It sure is! Here are some tips to keep your grocery bill down while still getting those healthy options.

 

The fundamentals

¨       Before you leave your house, make a list and stick to it!

¨       Look at the ads and coupons and see if you can plan meals around what is on sale (especially the produce)

¨       Don’t go shopping on an empty stomach

¨       Shop the perimeter of the store first, that is where all the healthier options are. Go through the center aisles last.

 

Make your own snacks

There’s been in explosion in single-serving snacks from chips to cookies to cereal. Many are available 100-calorie portions and can be pricey. While portion control is a great thing, you don’t need to pay for it. Buy some snack-size re-sealable plastic bags, and make your own single-serving packets.

 

It doesn’t have to be fresh

Frozen or canned fruits and vegetables are great choices. Because frozen and canned foods are processed within hours of harvest nutrient losses are minimal.  Skip ones packed in sauces or syrups, and instead look for those packed in water or juice and for low-salt options. Also, try freezing your own produce during the summer, when prices are lower.

 

Try incorporating these foods

These foods are not only healthy but are usually fairly inexpensive.

Brown rice is a whole grain that can provide many health benefits. While brown rice is just a little more expensive than white rice, it is still very versatile; it can be used in soups and stews, stir-fries, rice pilaf, rice pudding, and even healthy fried rice.

Beans are low in calories and high in fiber, protein, and iron; they are a great meat substitute! The fiber in beans can help lower your cholesterol, keep your digestive tract healthy, and help keep your blood sugar stable.

Canned tuna is high in omega 3 fatty acids, which have been shown to reduce the risk of heart disease. It is also full of lean protein and vitamins and minerals. Remember to get tuna canned in water and not oil.

Dietitian vs Nutritionist

You’ve probably heard of both dietitians and nutritionists? You’ve probably wondered what the difference was? Or is there a difference? Well, since I am a dietitian I am going to tell you about the differences, and why I like to be recognized as a dietitian.

What a dietitian has….

1. National credentialing by a recognized and trusted health professional organization.
2. A guarantee of at least a bachelor’s degree in a nutrition related field.
3. Successful performance in an internship.
4. Passing a national credentialing exam.
5. A requirement of at least 75 hours of continuing education every five years in order to stay current and maintain the credential.
6. Advice and recommendations that are based on sound, evidence-based science.

Only registered dietitians – not nutritionists – meet ALL of the above criteria. Many registered dietitians, easily recognized by the initials “RD” after their name, have considerably more advanced education. A lot of RDs  now have a Master’s degree in a nutrition-related field and some have doctoral degrees. Don’t be surprised to see someone with “MS, RD” or “PhD, RD” following their name.

Nutritionists, on the other hand, have no nationally recognized credentialing body like the Commission on Dietetic Registration, which credentials registered dietitians. Some states require dietitians and nutritionists to be licensed or certified in the state before they can identify themselves as dietitians or nutritionist, but many states have NO such requirements.

It’s shocking that in some states that anyone call himself or herself a “nutritionist” and start dispensing nutrition advice. What’s even more ironic is that you may need a license to cut hair, but not to counsel someone about managing their diabetes.

Not to discredit all nutritionists because some are great but some are not!  Thus, when you want sound advice based on scientific evidence from someone that has done the schooling (and does continuing education), look for a dietitian!

To find an RD in your area, the American Dietetic Association (ADA) maintains a nationwide list of registered dietitians. In Utah go to www.eatrightutah.org and click on “Find a Dietitian” or if you are outside of Utah go to  www.eatright.org and click “Find a Nutrition Professional” in the box in the top right of the web page. You’ll plug in your zip code and get a list of RDs in your area, by specialty.

So, now that you know the difference between dietitians (or RDs) and nutritionists, I hope in the future you will look for a dietitian when you are seeking nutrition advice!

Chewing gum … can it help you lose weight?

When it comes to weight loss I believe small changes over time result in gradual, permanent weight loss and help develop lifestyle changes. So for a small change this week, buy a pack of gum and begin chewing.

 

• Chewing gum may aid appetite control. An initial study published in Appetite in 2007 found that chewing gum before an afternoon snack can help reduce hunger and decrease calorie intake. It didn’t matter if they chewed regular or sugar free chewing gum. Both helped the study subjects eat less. More research is necessary to explore the role of chewing gum in appetite control as a strategy for weight management.

• Chewing gum can also be a low-calorie substitute for high-calorie snacks. For example, if you chew two sticks of gum at 20 calories instead of eating 1 to 2 chocolate chip cookies at 140 calories, you can save 120 calories.

• Gum can also help improve focus and relieve stress. Research has shown that chewing gum may help improve alertness and concentration and help relieve daily stresses like driving in traffic or waiting in line.

 

Did You Know?

Since World War I, the U.S. Armed Forces have supplied chewing gum to military personnel in field and combat rations to help increase alertness, ease tension and improve oral health.

Scientists at the Mayo Clinic have observed that chewing gum can burn about 11 calories per hour.

 

 

Tips for Managing Your Weight with Chewing Gum

Pop a piece of gum in your mouth to signal the end of a meal.

Chew gum between meals when you are feeling the urge for high-calorie snacks

Does stress trigger you to eat too much? Try chewing gum to relieve stress and avoid “mindless munching”

Chew gum while cooking to keep from nibbling during meal preparation.

 

Source: www.eatright.org. Accessed 1/22/09. Sponsored by the Wrigley Science Institute. www.gumisgood.com

What I can do for you….

Every day you hear nutrition messages from the media and information from advertisers who want you to buy their products. Some products are healthy, but others may be shall we say…lacking. Sometimes it’s hard to sort it all out.

 

You know that eating right makes you feel good, and I’m sure you’ve heard it’s important for reducing your risk for diseases like heart disease, certain cancers, diabetes, stroke, and osteoporosis. In fact, healthier eating could reduce cancer deaths in the United States by as much as 35 percent.

 

However, you probably don’t have time to sort through all the research and you might find it difficult to make sense of nutrition guidelines. For example, approximately three in five consumers think diet and nutrition are very important, yet more than half say they need practical tips to help them eat right and 41 percent don’t know or understand nutrition guidelines, according to the American Dietetic Association.

 

Therefore, my purpose will be to keep you informed of current and practical nutrition information and give you tips to help you follow the basics of healthy eating and exercising. I like to keep the information I share simple and easy to incorporate!  Enjoy  :)

 

Harmony