Tag: diet

Is Your Yogurt on the Naughty List?

I don’t know about you, but I feel really good about myself when I start my day off with a bowl of  yogurt. I considered my bowl of Greek yogurt as my “healthy meal” of the day, and didn’t worry about what I consumed for my other meals, because my yogurt made up for the other bad stuff I ate throughout the day! However, my scale begged to differ.shutterstock_154277930 I was shocked when I stepped on the scale for the first time, a few months after I began my yogurt “diet” and saw that I had gained weight! Quite a bit of it! I thought I was being healthy! However, like most foods, there is a right way and a wrong way to do yogurt. I came to the sad realization that one “good” meal a day doesn’t mean that the rest of my meals can be Happy-Meals.

While yogurt can be a great snack for weight loss due to its high protein content, here are 6 mistakes you can make while eating yogurt that can thwart your progress:

1. Not Measuring Portions- Previously, when I bought yogurt, I assumed that one container was one serving size and never thought to double-check this with the label. Even when I bought the larger containers to save money, I never stopped to check how much of it I should actually be eating per serving. Its important not to assume a serving size based on gauging portions with your eyes, especially if you’re eating from a large container. Aim for 6 ounces to 1 cup per serving size.

2. Counting Calories vs. Counting Protein- While counting calories is essential when trying to lose weight, doing so with yogurt could be misleading you. Rather than only focusing on the amount of calories per serving, make sure you’re getting around 12-15 grams of protein. For example, rather than choosing the 100 calorie yogurt with 6 grams of protein, go for the one that has more calories, but also more protein, so you feel full longer.

shutterstock_2211729343. Parfait Does Not Equal Yogurt- “It has yogurt, so its healthy… right?” Not necessarily. In fact, parfaits with full-fat yogurt and lots of granola can do more harm than good. For one thing, the granola breaks up the yogurt, leading you to believe you are eating less yogurt than you actually are. Also, a lot of packaged parfaits have artificial flavors and contain fruit that is far from fresh. I know the parfait looks much more appetizing than a regular packaged yogurt, but in the long run the parfait isn’t doing your weight-loss efforts any favors.

4. Adding Too Many  Extras- So you’ve got your yogurt serving size down, but are you accounting for the cereal, honey, or fruit you are adding to it? All of these things can be great, healthy additions, just make sure you are adding them in modest amounts. It’s important to clarify whether you want your yogurt to be a snack, or a full-on meal. If it’s just a snack, make sure it is 200 calories or less.

5. Using Yogurt as Your Probiotic Source- While getting your daily dose of probiotics is important, make sure you aren’t choosing a yogurt just based on its probiotic claims. There are other lower calorie and fat sources for getting your daily probiotic intake, like supplements. There is no need to start loading your diet with yogurt just to get your probiotic fill.shutterstock_98051684

6.  Making Fat-Free a Priority-  Usually, a fat-free yogurt will overcompensate in other areas, like sugar. Yogurt is a healthy fat, however, the added sugars are not. Go for a yogurt with less than 18 grams of sugar, and make sure that it is not the first ingredient listed on the label! Overall, you want to be sure you’re getting enough protein and not too much sugar.

Treat or Trick?

The day that kids and dentists everywhere have been waiting for has finally come… Happy Halloween! Regardless of whether or not you have a sweet tooth, the conspicuous presence of candy in every store and on doorsteps can be quite tempting. In a country where we are bombarded with sugary sweets year-round, what’s one day a year of excess… right? My philosophy on Halloween candy is to not settle for low-quality candy, but to indulge in a few treats that allow you to make every calorie count. Notice I said this is my HALLOWEEN candy philosophy….I don’t recommend eating sugary goodies everyday of the year.

You can avoid wasted calories and preservatives this Halloween by trying some of the following:

  • Dark chocolate instead of milk chocolate; aim for greater than 60% cocoa
  • Home-made cookies and sweets
  • Treats made with real fruits; for example- strawberries dipped in dark chocolate
  • If you need some good old fashioned candy, go for the fun-size packs instead of the full size candy bars; you will consume about 30-50% fewer calories
  • Candy with nuts or dried fruit, like chocolate covered almonds

If you’re feeling really crafty, try one of my favorite candy recipes: Home-made Reeses

16 oz semisweet chocolate, chopped
1/2 cup creamy natural peanut butter
2 tbsp butter, softened
1.75 oz confectioner’s sugar (1/4 cup+2 tbsp), sifted

Melt half the chocolate either in a double boiler (the safer method) or in the microwave (the more dangerous, but easier/lazier method).

Distribute the melted chocolate into the 12 muffin tins only barely filling the bottom of each cup. If the chocolate does not lie flat, drop the pan repeatedly on the counter, and it will flatten and smooth itself out. Place the pan in the freezer for 15 minutes.

In the meantime, whip the peanut butter, butter, and confectioner’s sugar together with a hand mixer until mixed and light. Taste it and make sure the sweetness is to your liking. Place small tablespoons of peanut butter into each cup, then drop the pan repeatedly on the counter again, so the peanut butter layer is flattened out. Place in the freezer for 15 minutes.

Melt the last 1/2lb of chocolate, and portion small spoonfuls of chocolate into the cups, one cup at a time, immediately dropping the pan repeatedly on the counter to flatten each cup. In my experience of making these, the chill from the peanut butter will harden up that top layer of chocolate very quickly, so you must flatten out the tops immediately after you pour the chocolate into each cup. Place the peanut butter cups in the freezer for 15 minutes to set the top layer of chocolate.

You can either refrigerate them for a peanut butter cup with more bite, or leave them at room temperature for a softer, creamier bite. Just peel the wrapper off, and enjoy!

My last piece of advice is to avoid consuming candy or sweets that contain any of the following:shutterstock_114242275

  • Partially hydrogenated oils/ trans-fats
  • Artificial sweeteners
  • Artificial colors
  • Ingredients such as TBHQ and DATEM (preservatives)

And always remember to brush your teeth after eating sweets of any and all kinds!

Take Your Diet From S.A.D. To Glad!

Is your diet S.A.D.?

If you are a typical American and consume high levels of over-processed simple carbohydrates and refined sugars, then your diet is sad in more ways than one. The Standard American Diet (S.A.D.) is lacking in essential nutrients and therefore is the largest cause of obesity and death. Unfortunately, so many people fall victim to this way of eating for a reason- its usually cheap and convenient. They don’t call it “fast” food or a “value” mean for nothing! However, taking the easy route in the present is likely to lead to painful, expensive diet related chronic diseases in the not so distant future.

Do yourself a big favor and take your diet from S.A.D. to glad by eating whole, real, non-processed foods. Foods like fruits, veggies, and grains contain high levels of antioxidants and other nutrients, making every calorie worth something useful to your body. I am going to talk about 5 nutrients to add to your diet that will make your body happy and healthy!

1. Potassium is a nutrient that your body literally can’t live without. It keeps your heart beating and is linked to lowering blood pressure and reducing the risk of osteoporosis. Increased consumption of Potassium can shutterstock_208930381also decrease your risk of diabetes and heart disease. The recommended daily intake of Potassium is 4700 mg in order to keep your nervous system and muscles functioning properly. Not consuming enough of this nutrient can lead to muscle cramps, constipation, and fatigue. Here are some helpful ideas on how to reach your recommended daily dose:

-One small baked potato with skin = 738 mg

-1 medium banana = 422 mg

-1 cup cooked spinach = 740 mg

-1/2 cup cooked beats = 259 mg

 

2. Calcium helps maintain healthy bones, assists in nerve transmission, and helps our blood clot. While Calcium is the most abundant nutrient in our body, our body doesn’t naturally produce it (meaning we need to get all that we need from our food and supplements.) shutterstock_208382878Not getting at least 1000 mg/day can lead to osteoporosis and bone fractures. Try these snacks for reaching your daily calcium goal:

-1 cup collard greens = 357 mg

-1/4 cup diced Swiss cheese = 261 mg

-1 cup nonfat milk = 293 mg

 

3. Iron is an essential protein building block that is involved in everything from carrying oxygen through the body to building muscles. Women are more likely to suffer from a deficiency, which can cause fatigue, memory loss, muscle loss, and difficulties regulating body temperature. shutterstock_208672210The daily recommended intake of 18 mg for women and 8 mg for men can be a problem for vegans and vegetarians, since meat is higher in protein content. However, meat is not the only way to meet your daily Iron needs.

-10 clams = 2.62 mg

-1/2 cup edamame = 2.25 mg

-1 cup lentils = 3.3 mg

-4 oz beef sirloin steak = 2.4 mg

-1 cup cooked broccoli = 1.5 mg

 

4. Vitamin D is the only vitamin that we can both consume and make ourselves. Our bodies create Vitamin D in the form of a hormone when our bodies are exposed to sunlight. This nutrient is especially important to athletes because it can reduce inflammation/pain, risk of fractures, and increase muscle protein. shutterstock_208969237Even if you’re not an athlete, your body needs and uses Vitamin D to protect your bones, regulate cell growth, decrease the risk of cardiovascular disease, and help maintain correct levels of calcium. In order to get your daily recommended dose of 18 mcg, try:

-3 oz light canned tuna in water = 3.8 mcg

-1 cup fortified orange juice = 3.4 mcg

-1 cup fortified milk = 2.9 mcg

–CHIA OMEGA + D3 supplement

 

5. Fiber is a non-digestible carbohydrate that moves throughout our bodies and helps to promote digestion, prevent constipation, and reduce cholesterol levels. Both soluble fiber and insoluble fiber are important for our health. While insoluble fiber helps move food through the digestive system properly, soluble fiber can help lower glucose and cholesterol levels in the blood. Dietary fiber is not found in processes grains like white flour, so an estimated 60% of Americans with S.A.D. diets typically are starving for fiber. shutterstock_209106397It is recommended that women consumer 25 g of fiber per day and that men consume 38 g. Make your sad diet glad:

-1/2 cup black beans = 6.1 g

-1 medium pear = 5.5 g

-1/2 cup fresh raspberries = 4 g

-1 medium baked sweet potato with skin = 3.8 g

How to Avoid Holiday Traffic… In Your Gut

With all of the traveling, eating, drinking, and celebrating that comes with the summer holidays, chances are you’re going to get stuck in more than one kind of traffic jam this weekend. While I can’t offer you any tips about how to stay out of traffic on the highway, I can give you some advice on how to avoid jam-ups in your digestive system. 3flg010USASo, if you prefer to experience fireworks and explosions from afar, not inside your belly, try the following tips for a happy and healthy Fourth of July:

  • Drink lots of water: It is easy to get dehydrated in the summer heat without even realizing it, and dehydration is one of the leading causes of constipation. Your goal should be to drink half your body weight in ounces of water per day. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day.

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  •   Keep your body moving: Exercise stimulates the natural contraction of intestinal muscles, thus aiding in elimination and detoxification. Try going for a 10 minute walk immediately after finishing a meal to assist the natural flow of digestion.

 

 

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  • Invest in a high-quality probiotic: Look for a non-freeze-dried probiotic that is dairy, gluten, soy, and egg free. shutterstock_193048010

 

 

 

  • Chew your food thoroughly: Rather than swallowing your Fourth of July hot dog or burger whole, take the time to completely chew your food. This will make for an easier digestion process and allow you to enjoy your food in the meantime.

 

 

  • Take a Epson salt bath: After wrapping up the day’s activities, give your body a chance to relax. A warm bath will relax your body (watch out for sunburns!) and the Epson salt will aid in a gentle detoxification. Soak for about 20 minutes.shutterstock_121099396

Happy Fourth of July… To Your Belly!

Freedom. Fireworks. Red, white, and blue. Hot dogs.

These are the first things that come to my mind when  I think about the Fourth of July. While the first three are all good fun, hot dogs can put a damper on your holiday without you even realizing it. In fact, some health experts claim that regularly eating hot dogs can be as harmful to your health as smoking cigarettes! Susan Levin, a nutrition education director, says that “Processed meats like hot dogs can increase your risk for diabetes, heart disease, and various types of cancer. Like cigarettes, hot dogs should come with a warning label that helps consumers understand the health risk.”hotdogespn

During the upcoming Fourth of July holiday, Americans will eat over 150 million hot dogs, which is enough to stretch from Washington D.C. to California over five times. ESPN will be hosting their annual hot dog eating contest, to see who can stuff the largest amount of hot dogs into their mouths within a certain amount of time. I don’t know about you, but I’ve never understood why a hot dog eating contest is featured on a sports channel, the same channel that features the most in shape athletes in the world. But its the Fourth of July, and this is America after all, so I guess ESPN is free to show us people cramming their mouths full of saturated fat, sodium, and preservatives.

Lets look at the ingredients lists of the 4 most popular brands of hot dogs:

1. Oscar Mayer Wieners: Mechanically Separated Turkey, Pork, Mechanically Separated Chicken, Water, Contains less than 2% of Salt, Flavor, Sodium Lactate, Corn Syrup, Dextrose, Sodium Phosphates, Sodium Diacetate, Sodium Ascorbate, Sodium Nitrite

mechanically-separated-chicken-400x400The very first ingredient of “Mechanically Separated” should raise a red flag. In the process of mechanically separating meat, machines scrape the bones 100% clean of meat by passing leftover bones from the initial cutting through a high pressure sieve. This paste goes on to become the main ingredient in the majority of hot dogs.

The Sodium Nitrite listed on the ingredients list is a preservative used to expel bacteria from meat that can cause botulism. However, this chemical can have a carcinogenic side effect and cause cancer in young children and pregnant women. This is also why your hot dog has a pink/red color. Without it, the hot dog would be grey. Much less appetizing if you ask me!

Link for Link: 1 frank has 110 calories, 15% of the daily maximum saturated fat, and 340 mg of sodium (before condiments!)

 

2. Oscar Mayer Selects Angus Hot Dogsshutterstock_179227559: Angus Beef, Water, Cultured Corn Sugar, Contains less than 2% of Dextrose, Salt, Cultured Celery Juice, Vinegar, Sodium Phosphates, Cherry Powder, Lemon Juice Solids, Flavor, Extracts of Paprika

While these ingredients appear better, and are for the most part, the “cultured corn sugar” and “celery juice” stand out. Cultured corn syrup is really just another name for high fructose corn syrup, which we know to be an ingredient that is best avoided. The celery juice is included to replace the nitrites, which is a better alternative yet not ideal.

Link for Link: 1 frank has 170 calories and 6 grams of saturated fat ( twice as much as the first option)

 

3. Applegate Natural Uncured Beef & Pork Hot Dogs:Beef, Pork, Water, Contains less than 2% of the following: Sea Salt, Paprika, Spices, Garlic, Onion, Celery Powder. Gluten & Casein free. “Beef & pork never administered antibiotics or animal by-products. Beef never administered added growth hormones. Vegetarian grain fed.”

This list of ingredients is much easier to understand. However, the word “Natural” in the name should be read with discretion. The USDA sets an unclear definition for “natural” only limiting it to being “minimally processed.” So far, this is the better quality hot dog out of the bunch.

Link for Link: 1 frank has 70 calories and only 2.5 grams of saturated fat

 

4. Yves Veggie Dogs: Water, Isolated Soy Protein, Vital Wheat Gluten, Natural Flavors, Salt, Wheat Starch, Evaporated Cane Juice Powder, Spices, Carrageenan, Vitamins & Minerals, Beet Powder, Paprika

Link for Link: 1 frank has 50 calories, barely any fat, but a high sodium count of 400 mg

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Hot Tips for Hot Dogs:

  • Make hot dogs an every now and then food and not a staple in your home
  • Choose based on the quality of meat
  • Look out for the presence of preservatives such as nitrites
  • Pay attention to the sodium count

 

If these facts encouraged you to try an alternative tasty treat this Fourth of July, check out these ideas:

1. Chicken Dogs: Marinate chicken tenders in light Italian dressing for 2 hours or overnight. Grill them until done and serve on whole wheat buns topped with honey mustard. Each one has less than 1/4 of the fat content of hot dogs, none of the saturated fat, and less than half the sodium!

2. Meatless Dogs: Go meatless! Top a hot dog bun with 1/4 cup of coleslaw and 1/2 cup baked beans for a sweet and savory combination that actually provides more protein than a traditional dog, as well as fiber!

3. Chicken or Turkey Sausage: More protein and meat than a traditional hot dog (3 ounces vs 1.5 ounces) and the fat content is lower too! Top it with grilled fruit for a zingy taste (try grilled pineapple salsa).

4. Seafood Dog: Make a shrimp roll instead! Peel and devein shrimp and toss into a bowl with a drizzle of olive oil. Sprinkle salt and pepper. Grill until done and let it cool. Remove tails and mix with some nonfat plain Greek yogurt (about 1/4 cup of yogurt per 2 pounds of shrimp), a splash of lemon juice, chopped celery, and chopped chives. Serve with crisp lettuce on a hot dog bun. Fat content is well under half that of a traditional hot dog!

 

The Fast Effects of Fast Food

We all know what it feels like to crave a big, juicy burger and an order of crispy fries. How convenient that this “gotta-have-a-burger-and-fries” feeling usually occurs when we are in a hurry and a drive-through is located just minutes away. On the way to the fast-food joint, we try to justify our value meal by telling ourselves that “moderation is key” and that we will work out and burn off the calories later. Then, the moment finally arrives when your scrumptious meal is just seconds away. You pull-up to the drive through window and spit out your order. “Hi, I would like an order of poor brain function, a side of indigestion and heartburn, a larger cup of moodiness, and constipation, please.”

fastfood1  The truth is, there is no such thing as moderation when it comes to junk-food. Nutritionists have warned about the long-term effects of fast food for decades, however, they have just recently discovered that the negative effects of fast food take root much more quickly than they originally thought. In fact, the consequences of eating fast food begins almost immediately, and every time you hit up a fast food restaurant, you leave a little less healthy. A new study published in the Canadian Journal of Cardiology indicates that damage to the arteries occurs pretty much immediately after just ONE junk-food meal. The study compared the effects of a junk-food meal and a Mediterranean-based meal on the inner lining of the blood vessels of 28 healthy, non-smoking men between the ages of 18 and 50. The men’s endothelial function, the ability of blood vessels to dilate, was measured after a 12 hour fast and 2 hours after each meal, one of them being junk-food with 15g saturated fat and 0g Omega-3’s and the other being a Mediterranean-based meal with 8g of saturated fat and 2g of Omega-3’s. Almost immediately after eating a fast food sausage, egg, and cheese sandwich, the men’s arteries dilated 24% less than when the subjects were in a fasted state. Poor endothelial function is a significant precursor of atherosclerosis, which is when the arteries become hardened, causing blood flow to be blocked. This study provides evidence that endothelial function declines after consuming only one junk-food meal, so imagine the arterial damage that occurs from consistently consuming fast food! That “value meal” just dropped way down in value, huh?

If this evidence isn’t enough to convince you that convenience is no reason to compromise your health, here are some of the other short-term effects fast food has been shown to have on your body:

Poor Brain Function: In order to function properly, your brain needs glucose, which is derived from carbohydrates and other nutrients such as healthy fats and antioxidants. In a study published in Child: Care, Health, and Development, evidence shows that fatty foods can have an immediate negative impact on brain function. Researchers analyzed the fast-food consumption and test scores in math and reading of 12,000 fifth graders. It turned out, the kids who ate fast food 4-6 times within a given week tested significantly lower than those who did not eat junk-food.

Poor Exercise Capabilities: After eating fast food, rats in The Journal of the Federation of American Societies for Experimental Biology study ran 35% less distance than rats who were fed healthy food. According to the National Eating Disorders Association, people who eat fast food often experience poor muscle strength, endurance, oxygen utilization, and coordination.

Mood Problems: “The high content of sugar in junk-food causes fluctuations in blood glucose levels,” says dietitian Chowdhary. “This makes [you] edgy, sleepy, and irritable throughout the day and leaves [you] with no motivation to be active.” The chemicals in your brain that promote positive moods, like serotonin and dopamine, rely on food and nutrients in order to function properly. Eating foods rich in antioxidants, like fruits, vegetables, and healthy fats, leads to positive energy and moods, while a diet high in fast foods lacks these nutritional benefits and thus increases the risk of depression.

So, the next time you’re craving that quick and convenient fast food, ask yourself if “a large order of moodiness, a side of lost productivity,and poor endothelial function” sounds yummy. Steer clear of fast food restaurants and make your own version of “fast food” by preparing quick snacks and meals in advance that you can grab on the go. Enhancing the convenience of healthy foods like fruits, veggies, and whole grains, will reduce your desire to reach for the bad stuff.

 

Mad At Your Metabolism? 7 Tips For Speeding It Up

We all have that one friend that, no matter what they eat, never seems to gain a pound. You watch them taking down donuts, pizza, and burgers without a care in the world while you sheepishly pick at your salad in hopes of losing weight. You’re at the gym everyday trying to get in shape, but that friend, who hardly ever works out, still looks like they are in better shape than you. Its not fair! You have your metabolism to thank for this phenomenon. Metabolism is the process of breaking down proteins, carbohydrates, and fats to produce the energy your body requires for maintaining itself. However, comparing your metabolism to that of your “burger-eating-but-still-looks-amazing-friend” can be like comparing apples to… well, burgers. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you expend, and lastly, your individual genetic makeup. Ah there’s the rub! “Maybe shes born with it… maybe its her genetic metabolism.” However, no one is stuck with an irreversibly slow metabolism. Here is a list of 7 things you can do to get that metabolism working more efficiently:

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1. Get Strong– When most people think of torching calories, they think of doing only cardio-focused workouts. While cardio exercises are a great method for burning calories, building muscles is the only way to increase your metabolism permanently. Weight training can raise your metabolic rate by up to 15% and increasing muscle allows you to burn calories even after you are finished with your workout.

2. Fit Foods– Certain foods have been shown to speed up metabolic rates. Some of them include: grapefruit, green tea, almonds, coffee, turkey, apples, spinach, jalapenos, oatmeal, and cinnamon.

3. Hydrate– In order for your metabolism to keep burning, your body needs to be hydrated. Drinking water speeds up digestion and burns calories. For an added benefit, try drinking ice cold and your body will burn a calorie for every degree that it heats it up.

Image4. Omega-3’s– Omega-3’s balance blood sugar and can reduce inflammation, thus assisting in metabolic regulation. Resistance to the hormone leptin, which researchers have linked to how fast fat is burned, can also  be reduced by Omega-3’s. Obesity Research produced a study showing that rats who ingested large doses of Omega-3’s while exercising lost weight. Time to start taking an Omega-3 supplement!

5. Catch some Zzz’s– Researchers have found that people who don’t get enough sleep typically have a slower metabolism. It is important to let your body, including your metabolism, rest and recharge.

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6. Go Organic– According to Dr. Mark Hyman, non-organic produce interferes with your thyroid, which determines your bodies temperature and how fast it runs, therefore blocking your metabolism. However, fruits, vegetables, and grains grown without pesticides keep your fat-burning system running full-time, since your thyroid isn’t exposed to toxins.

7. Probiotics– A study published in the journal Molecular Systems Biology found that probiotics have a tangible effect on your metabolism. This research looks at how probiotics change the biochemistry of gut microbes, which live in the gut, and play an important role in a person’s metabolic makeup. Friendly bacteria may help reduce the amount of fat your body absorbs and therefore help out your metabolism.

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