Monthly Archives: April 2012

24 04, 2012

Physical Hunger

April 24th, 2012|Nutrition|1 Comment

Use the Rating of Perceived Hunger (RPH) Scale. Using this scale can make you more aware of your internal hunger and satiety cues. Think of 0 as indicating extreme hunger and 10 as signaling extreme fullness. With the scale in mind, begin to read your body’s signals. Your target range should be between 3 and 7.
If you go to 0, you may eat too much too fast, particularly since it takes your brain 15 to 20 minutes to sense that your body is satisfied. You should begin to eat at 3 on the RPH scale and stop at 7 or 8, when you’re comfortably full and satisfied.

17 04, 2012

Tube Feeding Diet

April 17th, 2012|Nutrition|2 Comments

The link above features the newest diet craze. If you have been reading my blog you know I consistently recommend:
1.there are no quick fixes
2.if you cannot maintain the “diet” then the results will not be maintainable
3.deprivation leads to many emotional eating issues
4.losing weight quickly results in water and muscle weight lost not fat
5.losing weight quickly slows down your metabolism
6.whole foods is always the best
7.trying to live up to the “perfect” or “ideal” body or eating style is not realistic

This diet is not different except more severe and with increased potential for complications.

The tube feeding diet is now being offered to brides but also those wanting a “quick” weight loss. For 10 days, a feeding tube (NG tube) is inserted through the nose into the stomach and liquid tube feeding (protein and fat) is given in the amount of 800 calories. No other food or liquid is consumed. Under doctor’s supervision.

What is not discussed is that tube feedings are given to those patients who are very ill and or suffering from eating disorders. This is not a healthy way to eat. complications can include dehydration, constipation, erosions and kidneys stones. Those on tube feeding should be monitored daily. There is no follow-up program after the tube feeding is removed.

Always remember if it sounds to good to be true then it probably is!

10 04, 2012

Let's Play Ball!!!

April 10th, 2012|Nutrition|Comments Off on Let's Play Ball!!!

Peanuts, popcorn, cracker jacks, cotton candy, hot dogs………. As baseball season starts, consider your healthiest options at the stadium.

You may find the grilled chicken sandwiches, all beef hot dogs, and even build your own quesadillas with peppers, onions, chicken and salsa. Make sure to include a protein. So even if you are going for a pretzel eat half and grab a bag of peanuts to include some heart healthy fat and protein.

As for your alcohol at the game. As always drink in moderation and alternate with water between.

Enjoy the game without derailing your healthy nutrition plan. If you go often, you cannot indulge at each game. Try choosing to indulge only one time per week.

3 04, 2012

Easter Eating

April 3rd, 2012|Nutrition|Comments Off on Easter Eating

Yes, it’s holiday eating all over again!

•Don’t save up all day for the big meal. That just slows down your metabolism and causes you to eat more. This also changes your hunger patterns for a couple days after
•Choose items that you do not get to have on a daily basis. Pick your grandma’s famous ________ or your aunt’s homemade________…. Skip the foods that you can have on non-holiday meals
•Portion your plate! Try to make 1/2 vegetables and fruits, 1/4 lean protein and 1/4 whole grains
•If buffet or family style, remember that your stomach is the slowest organ to respond. Wait 20 minutes before taking seconds.
•If the food wasn’t as divine as you had hoped, you do not have to finish it.
•Oh yeah and the Easter candy. Everything in moderation. You do not have to eat it all at once. You can save it to enjoy a little at a time. We have awhile until Halloween.

Enjoy family versus focusing on food.