Nutrition Tips

The Gift of Breakfast

We’ve all heard that breakfast is the most important meal of the day, and we would never let our kids go off to school without eating a good breakfast.  So why do we as adults think it is okay to skip breakfast? Some people lack motivation and/or the desire to eat breakfast due to time constraints or lack of a morning appetite. Neither is a good excuse. 

                                                                                            
The morning hours are the most ideal time of the day for refueling your glucose levels, and providing your brain and body with the energy they need to function optimally throughout the day. Also, by eating breakfast, you are increasing your chances of maintaining and even losing weight.

Studies show that by starting the day off on a healthy foot, you are more likely to continue making good food choices for the remainder of the day, and that those who eat a healthy breakfast are less likely to play “catch-up” later in the day.  I have a friend who will often tell me that she has been so busy she hasn’t had time to eat anything all day. By the time she eats, she is famished and eats way more than she needs.  If you eat 2000 calories for dinner, chances are you will not be hungry for breakfast.  This same friend has also gained over 50 pounds in the last year.  Sumo wrestlers use the same strategy for eating.

                                                                                 
Give yourself the gift of breakfast. With a little planning, many breakfast meals can be prepared the night before to make for a quick morning meal or something easy to take with you to the office.  In our house we have a gallon pitcher of pre-mixed protein shake and a carton full of hard boiled eggs.  Add in a piece of fruit and /or a low fat yogurt, and you are good to go.  My husband does this every day.  I prefer quick cook oatmeal with flaxseed and cinnamon or Kashi cereal with low fat milk.

So what’s the best thing to eat for your first meal? The first thing I would recommend when choosing what to eat is to try to think outside of the typical “healthy” breakfast, especially if you have time constraints or don’t feel hungry in the morning.

Fruit is an excellent choice. It can be a fast option and something you can even eat in the car on the way to work.  If you have more time, a morning smoothie can be the perfect mix of protein and carbs.  If you’re willing to forfeit the normal breakfast routine, even a bit of steamed vegetables or soup can provide an optimal source of energy. Anytime I have a pot of left over sweet potato squash soup, that becomes my favorite breakfast. Many people do well eating their dinner leftovers the next morning which saves time and prevents food waste.

Regardless of what you ultimately decide to eat, the most important thing to remember is that each of us requires different foods and quantities based on our own biochemical, genetic and metabolic differences. The secret to breakfast is to choose something healthy, easy, and that you enjoy and can look forward to eating each morning.

A great way to determine what is right for you is to experiment. Try out seven different breakfasts over the course of a week and really pay attention to how you feel afterwards, and then again two and four hours later. Include in that experiment foods that you typically eat or desire the most at breakfast, regardless of their nutritional value, just to further understand the impact those foods versus other foods have on your body.

At the end of the week, I guarantee that you’ll have a clear understanding of the best energy sources for your body and know what to eat for this key mealtime.

 

 

 

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25 Quick Tips

It’s the little things that can make all the difference, and the little things can be easy to change without feeling deprived of substance and taste.

Here are 25 quick tips that will help you diet smarter not harder.  By making small tweaks to your food choices you don’t have to sacrifice flavor, but you can cut a calories, fats and sugar to help slim down your waistline. Go ahead: Increase your vegetables and whole grains, but decrease the fat, salt and sugar. If you’re really serious about changing your family’s diet, clip this page and post it on your refrigerator as a daily reminder for everyone.

                Increasing Vegetables

1. Learn to properly steam vegetables.
2. Decrease the meat and increase the vegetables called for in stews and casseroles.
3. Add grated carrots, zucchini or cabbage to chili and meatloaf.
4. Offer washed and trimmed carrot and celery sticks for snacking.
5. Add finely grated carrots, pumpkin, or zucchini to baked breads and cakes.

 

Increasing Whole Grains

1. Substitute whole-wheat flour for bleached white flour when you bake.
2. Top casseroles with wheat germ or whole-wheat bread crumbs.
3. Serve bran-based cereals, or those made from shredded wheat.
4. Serve imaginative whole-grain side dishes (bulgur, kasha, etc.) instead of egg noodles.
5. Offer crackers and corn chips containing whole grains.

 

Reducing Fat

1. Cook with less fat by using non-stick skillets.
2. Blot all fried meats on paper towels.
3. Add a spoon of water or broth as needed instead of more fat when sautéing onions and vegetables.
4. Substitute low-fat yogurt for mayonnaise.
5. Substitute ground turkey for ground beef.

 

Reducing Salt

1. Substitute lemon juice or herbs for salt when cooking pasta or grains.
2. Avoid cooking with soy or Worcestershire sauce.
3. Substitute garlic or onion powder for garlic or onion salt.
4. Avoid using products that contain monosodium glutamate.
5. Use unsalted or low-salt vegetable broths and products.

 

Reducing Sugar

1. Choose canned fruits packed in water instead of heavy syrup.
2. Use only fresh-frozen fruit without added sugar if fresh is unavailable.
3. Cut the sugar called for in most recipes by one-third to one-half.
4. Sweeten waffles and quick breads with cinnamon and vanilla or almond extracts.
5. Add pureed banana to baked goods and reduce the sugar or applesauce to reduce the fat (oil/butter)

 

 

 

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Get the Facts on Food Labels

Become a smart shopper by reading food labels to find out more about the foods you eat. The Nutrition Facts panel found on most food labels will help you:

• Find out which foods are good sources of fiber, calcium, iron, & vitamin C

• Compare similar foods to find out which one is lower in fat and calories

• Search for low-sodium foods

• Look for foods that are low in saturated fat and trans fats

A Quick Guide to Reading the Nutrition Facts Label

 

1. Start with the Serving Size

• Look here for both the serving size (the amount for one serving), and the number of servings in the package.

• Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label. 

2. Check Out the Total Calories and Fat

Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight!

3. Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day.  A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.

• Remember: percent DV are for the entire day — not just for one meal or snack.

• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

4. The High and Low of Daily Values

• 5 percent or less is low — try to aim low in total fat, saturated fat, cholesterol, and sodium

• 20 percent or more is high — try to aim high in vitamins, minerals and fiber

 

  5. Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. Effective January 2006,manufacturers are required to clearly state if food products contain any ingredients that contain protein derived from the eight major allergenic foods. These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

6. What Health Claims on Food Labels Really Mean

FDA has strict guidelines on how certain food labelterms can be used. Some of the most common claims seen on food packages:

• Low calorie — Less than 40 calories per serving.

• Low cholesterol — Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving.

• Reduced — 25% less of the specified nutrient or calories than the usual product.

• Good source of — Provides at least 10% of the DV of a particular vitamin or nutrient per serving.

• Calorie free — Less than 5 calories per serving.

• Fat free / sugar free — Less than 1⁄2 gram of fat or sugar per serving.

• Low sodium — Less than 140 mg of sodium per serving.

• High in — Provides 20% or more of the Daily Value of a specified nutrient per serving.

• High fiber — 5 or more grams of fiber per serving.

 

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Smoothie…licious

When it comes to nourishing your body before and after a workout, many people think about three big meals a day. However, one of the best things that you can do for your body is to provide it with more immediate nutrition. Try timing your workout so that it is in between meals with a nutrient and protein-packed snack to bookend it on either side. There is a key 90 minute period in which you want to work out; eating a meal 90 minutes before you exercise, a quick energy and “fuel” meal right before your workout, again right after your workout, and another meal 90 minutes later. Remember, the point of your pre-workout meal or snack is to provide your body with the materials it needs to fuel your workout. Any time you are increasing strength and building up your body, you need to provide your body with the nutrients it needs to carry it through the workout– otherwise, your body will consume reserve resources in the body, which are much harder to replace.

The point of eating after your workout is to provide your muscles with the materials that they need to build themselves back up. When you do any kind of weight training, your muscles actually break themselves down in the form of small tears in the muscle fibers and then rebuild themselves even stronger in the hours and days that follow your workout. In order to successfully rebuild themselves, your muscles must replenish their resources. Providing your body with the raw materials it needs to rebuild and refuel itself is the entire point of your post-nutrition meals.

Drinking smoothies is one of the best ways to quickly get easily absorbable nutrients into your body after a workout.  Time is truly of the essence when refueling your body post-workout– and using a smoothie, which is liquid and therefore more easily broken down, is a great way to go.  If I have somewhere to go right after the gym, I will pre-make my smoothie and carry it with me to the gym in a thermos or insulated coffee mug to keep it cold and fresh.
Green Power Smoothie:
1 cup liquid- water, juice, or soy/rice milk
1 scoop protein powder
1 serving greens product (Greens+ is a highly recommended option)
1 frozen banana
1/4 cup frozen blueberries

Almond Butter Fruit Smoothie:
1 cup liquid- water, juice, or soy/rice milk
1 scoop protein powder
2 tablespoons almond butter
1 frozen banana
1/4 cup strawberries
1/4 cup frozen blueberries

By using frozen banana, you eliminate the need for ice, and by freezing the blueberries you increase their antioxidant power. Whey or hemp proteins are especially easy for the body to digest, so look for a protein powder based on that criteria. You can use any kind of fruit in your smoothie, so choose your favorites and drink up!

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Top 5 foods to include in your diet… everyday if you can

1.  Sweet Potatoes / Yams

The complex carbohydrates and B vitamins in sweet potatoes make them the best dietary carbohydrate source, especially for active people. 

 Include Sweet Potatoes in Your Diet:    If you cook them beforehand, sweet potatoes are good cold or hot and taste great alone without any added calories.    I wrap up two or three  in foil and put them on the grill while I am grilling dinner.  Then I have enough ready for the entire week. Top with a little sprinkle of cinnamon and it is like eating dessert.

2.  Oats

Oats are a great source of complex carbohydrates which provide long lasting energy for active individuals.

Include Oats in Your Diet:  Oatmeal comes in different varieties such as rolled oats, steel cut oats and instant oats, all which are great for the breakfast of champions.  Oatmeal for breakfast is one of the best gifts you can give yourself to start the day. Oats are also the main component of museli which is a tasty, energy rich mixture of different grains, fruits and nuts.  It makes for a great breakfast cereal or trail mix type snack. 

3.  Cottage Cheese 

Casein is the protein in cottage cheese and has the advantage of being the slowest digested protein.  Digesting slowly carries advantages for all fitness goals with the exception of getting extremely fat.   

 Include Cottage Cheese in Your Diet:  Cottage cheese is the perfect protein source to mix with fruits, berries, and nuts to create a healthy, nutrient rich, low calorie meal or snack which will help you keep your body healthy inside and out.

4.  Spinach

Eating spinach is the easiest way to include those dreaded green leafy vegetables in your diet.

In addition to being very, very low in calories, the list of the benefits of spinach goes on and on. 

 Include Spinach in Your Diet:  A spinach salad is always a good way to get a full serving of spinach but spinach is a very versatile superfood to include in your diet every day.

Spinach can be added to many cooked foods, to supercharge their nutrition without altering the taste. Cooking spinach and then pureeing it allows you to add it to almost anything without the strong taste.  I add it to pasta sauce, hamburgers, baked beans, etc.

5.  Apples  

Apples provide a nutrient dense snack full of vitamins, minerals, fiber, antioxidants, and water.  There are so many varieties available all year round.

 Include Apples in Your Diet:  Apples are the easiest food to include in your diet.  They have a very long shelf life for fruit and you can pack them, and eat them anywhere.  You have no excuse not to eat them every day.  Dried apples are another great option

 

 

 

 

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One-two-three

Do you plan all your meals in advance, go shopping once a week and have a really good idea what’s on your dinner plate every night? I have a love hate relationship with grocery shopping.  Since I can remember, I have always done my grocery shopping once a week.  I like planning my meals for the week and buying all the ingredients.  However, the grocery store is really a land mine of temptation. At every turn there is an isle or an end cap display of something that looks really yummy.  It would be torture to go to the grocery more than once a week.  It takes a lot of will power at the grocery, and I never go when I am hungry.  Sometimes though, I am short a dinner and I find myself with no plan for dinner. I have to “throw together” a mish mash of items. At times like these I try to use a one-two-three approach to making a balanced meal:

1. Make it “Whole” by picking whole grain version of pasta, rice or bread.

2. Make it “Lean” or “Extra Lean” by searching for cans of tuna packed in water, skinless chicken breast, lean ham or extra lean beef.

3. Make it “Colorful” by using a variety of fruits and vegetables.

There is always something in the fridge and pantry that can be used for dinner, and when I use the one-two-three approach, even though it wasn’t planned, I can feel good about what I am serving and eating. 

 

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Eating the right foods is key to taking charge of your metabolism

Because our bodies work hard to digest and absorb the foods we eat, our metabolism gets a boost when we eat. This is called the thermic effect of food.  Eating all foods creates a thermic effect and will boost metabolism after consumption. Protein has the greatest metabolic boost when compared to carbohydrate and fat. This means that your body burns more calories to digest protein than it does to burn carbs and fat.  (That is one reason that high protein diets were a popular trend)

By eating smarter, keep your metabolism going strong with these tips:

Eat enough food: Your body and metabolism thrive on food; your metabolism revs when it gets food.   It is important to note that when you fast, crash-diet or restrict calories below 1000, your metabolism will SLOW down in a response to conserve energy, so know your daily calorie requirements to maintain your weight, and then you can adjust it accordingly if you want to lose weight.

Calorie requirements for weight maintenance

For sedentary people: Weight x 14 = estimated cal/day

For moderately active people: Weight x 17 = estimated cal/day

For active people: Weight x 20 = estimated cal/day

Note: Moderately Active is defined as 3-4 aerobic sessions per week. Active is defined as 5-7 aerobic sessions per week.

 

Eat every 4-5 hours: This means that you are boosting your metabolism, revving it up throughout the day.  You must choose your foods and snacks wisely, though.

Incorporate lean protein with every meal: As I mentioned before, protein has the greatest metabolism boost after consumption, PLUS, eating the appropriate amount of protein helps to maintain and build muscle mass (the more muscle mass you have, the greater your metabolism).

Daily Protein Requirements: At least 50% of your weight = daily grams of protein

Some of the best protein sources include: fish, chicken, turkey, lean sirloin steak, skim milk, yogurt, eggs and egg substitutes, tofu.

 

 

 

 

 

 

 

 

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DRINK FACTS

You know how I feel about drinking your calories.  I try to never waste precious calories on a beverage, and water is always my first choice.

Below is a list of some drink facts.

1. Diet soda is healthier than regular soda.

One can of regular soda contains about 140 calories and a can of diet soda contains around 10 or less calories. It is true that diet soda contains less calories, however it may be difficult to say that it is healthier, as there is really nothing healthy about artificially colored and flavored water.  With that said, if you are craving a carbonated drink and sparkling water won’t cut it, indulge in a diet soda.

 

2. It is less fattening to drink juice rather than milk.

Surprisingly a glass of juice contains more calories than a glass of one percent milk.  Also, while juice contains mostly sugar and only a small amount of vitamins, milk has more nutrients like protein, potassium, and Vitamin D.

 

3. All bottled waters are created equal.

Plain bottled water is just water and is calorie free.  However, flavored waters are made with juices, sugars, and artificial sweeteners. This adds calories.  Other waters, like tonic water, actually contains 125 calories, so be sure to check your labels.  Not all water is created equal.

 

4. Drinking wine instead of beer won’t make a beer belly.

It is a misconception that wine contains less calories than beer.  One glass of wine (about 5 ounces) contains around 130 calories.  A bottle of beer (12 ounces) has around 150 calories, so the wine contains more calories on a per ounce basis.  As a general rule, the sweeter the wine, the more calories it has.  A note about hard liquor: the higher the proof the more calories.

Most importantly, calories from alcohol tend to be stored as fat in the abdomen, regardless of the kind of alcohol, so if you drink on a regular basis watch out for the beer belly.

 

5. Coffee is the main source of caffeine.

Caffeine is also found  in teas and canned drinks, and some sodas have as much caffeine as coffee. In general there is no harm to your health if you drink coffee in small to moderate amounts.  However, don’t sabotage your calorie count by adding in a bunch of whole milk, whip cream, or sugary flavors.