Monthly Archives: January 2012

31 01, 2012

Super Bowl = Super……. Food?

January 31st, 2012|Nutrition|0 Comments

And not super foods that provide the most nutrients for their punch. You do not have let a party derail your nutrition plan.

The true “dorky dietitian” healthy way to go is kick off with fresh vegetables and low-fat dip, fruit kabobs, whole-grain breads and a variety of lean meats for sandwiches. During the second half, snack on popcorn, pretzels with mustard dip, baked tortilla chips and salsa, apple slices and low-fat caramel dip. Post-game, offer your guests fruit parfaits or angel food cake with chocolate sauce.

A more moderate approach would be to follow these simple strategies:
•Have a small snack before going to a party. Going out hungry often results in overeating.
•Use a plate for even the smallest snack. You’ll eat less.
•Moderate your alcohol consumption. Alcohol causes blood sugar to drop, which leads to hunger.

Enjoy the game and friends. Do not focus on the food.

24 01, 2012

Can't Always Believe What You Read

January 24th, 2012|Nutrition|0 Comments

You may have heard that supplements are not regulated by the FDA (Food and Drug Administration), that is true. However, very reputable companies do go to measures to ensure that their product is quality.

Supplements may or may not contain the ingredients that are listed below the nutrition facts. Regardless of the health claim that you are taking the supplement for……………… if it sounds to good to be true then it probably is, you at least want to be consuming a product that contains the ingredients you are looking for.

What to look for: products do go through registration with the NSF National Sanitation Foundation to ensure the ingredients are what they say they are.

As for taking supplements first figure out if what you are taking is doing what you are wanting and more importantly if you can consume it from whole food first. Consult a registered dietitian to help you determine the most safe and effective and my general rule: Keep It Safe and Simple (KISS)

Remember as with any healthy habit, you want to be able to adopt a healthy lifestyle. So if you cannot take it forever, the results will not last.

17 01, 2012

Snacking to fuel Metabolism

January 17th, 2012|Nutrition|0 Comments

It seems counterintuitive to suggest that people should be snacking more but a study published in the November 14, 2011, edition of the Journal of the American Dietetic Association concluded that increased snacking could positively impact overall diet quality.

Claire A. Zizza, PhD, associate professor of nutrition at Auburn University in Alabama, and co-author Beibei Xu, PhD, found that people who snack between meals tend to have healthier diets than those who stick to eating only at regular mealtimes. Study subjects who snacked more frequently consumed less sodium and ate more fruit, whole grains and milk than their counterparts. In addition, the more subjects snacked, the more likely they were to eat both healthy snacks and healthy meals. Still, frequent snackers fell short of eating enough vegetables, and the overall healthiness of the study participants’ diets left room for improvement.

Remember to decrease your portions at meals. Otherwise you are just consuming more food, not more frequently.

10 01, 2012

Commit to yourself

January 10th, 2012|Nutrition|0 Comments

Instead of committing to a goal, commit to yourself. Do not set yourself up for failure. Weight loss should be the end result and the goals are what you set that are measurable and most importantly attainable!

Make a commitment to yourself to feel better each day. Commit to eating breakfast 4 days of the week. Don’t make it all or nothing. Something is always better than nothing. Those who eat breakfast are shown to have the healthiest weights.

Make a promise to yourself that you will not deprive yourself from the foods you enjoy. Commit to giving yourself permission to have the foods you enjoy. Just keep your portions in check.

Commit. The first step is making a commitment to yourself. Make a commitment and then share that commitment with somebody else. This will make you more accountable to your goals.

Have support, be accountable, and make a plan.