Fitday Articles

Smart Substitutions: Eating Out

2012-02-24T21:13:34Z

Many foods offered at restaurants are not prepared in the same healthful way that you would make them at home. Heavy use of sugar, oil, butter, refined grains, and salt is all too common. But going out to eat does not have to be a diet-breaker - or off the menu. You can maintain your healthy eating habits by putting a little thought into your selections. Don't be afraid to ask your server questions about ingredients or substitutions.

Order This	Not That
Water	Soda or Alcohol

Don't drink your calories; save them for your actual food. Liquid calories don't fill you up the way eating food does. If you need more flavor that water has to offer, ask for a slice of lemon, lime, or other fruit to squeeze. Not only is this much healthier, but water is also free!

High in calories, chemicals, and/or sugar, alcohol and soda offer virtually no nutritional value. If you must have alcohol, slowly savor one glass of wine or beer, but steer clear of the higher calorie specialty mixed drinks like piña coladas.

Baked Potato

French Fries

Better yet, make it a baked sweet potato. Enjoy it with a dash of salt and pepper, avoiding butter and sour cream. One medium potato is only about 150 calories.

Choosing the baked potato over fries will save you several hundred calories. One medium size order of McDonald's French fries is almost 400 calories. As a general rule, stay away from anything that is fried.

Vinegar

Salad Dressing

You get big flavor and essentially zero calories from vinegar. Ask for balsamic or red wine vinegar to save your salad a couple hundred empty calories. Skip the oil and oily dressings.

Most dressing are made with oil, which has 120 calories per tablespoon - and these are calories from pure fat with minimal nutritional value. Be conscious of how much you add to your salad, or ask for just vinegar.

Veggie-Based

Grain-Based

Order an entrée that consists largely of vegetables, such as a salad or a stir-fry. If your meal comes with a choice of sides, opt for vegetables instead of cole slaw or fries. Visualize the MyPlate with half your plate veggies, one quarter starch, and one quarter protein.

Pasta entrees are usually made with refined white pasta, which offers you nothing but a lot of calories and little else. Serving sizes are frequently enormous and way more than you need for one meal. Watch rice portions; these can often be several cups. Stick to one cup of starch, and eat up all the vegetables (preferably grilled, steamed, or braised).

Sauce on the Side

Sauce on the Food

Ordering sauce "on the side" lets you control how much of it you eat. You will probably find that you don't need as much as you think. And some sauces are better than others: With pasta dishes, red tomato sauce is always a smarter choice than any creamy Alfredo. Omit mayonnaise and cheese-based sauces.

Sauce can sneak a lot of calories, fat, and sodium into a meal - especially creamy, cheesy, or oily sauce where fat is a main ingredient. Ask for it on the side, use sparingly, or avoid ordering dishes with heavy sauces.

Corinne Goff is a Registered Dietitian who is absolutely passionate about food, health, and nutrition. Corinne has a BA in Psychology from Salve Regina University and a BS in Nutrition from the University of Rhode Island. As a nutritionist, her objective is to help people reach their health goals by offering a personalized holistic approach to wellness that incorporates natural foods and lifestyle changes. She works together with her clients to develop daily improvements that they feel comfortable with and that are realistic. She believes that the focus on wholesome, nutrient-rich, real food, is the greatest possible way to become healthier, have more energy, decrease chances of chronic disease, and feel your best. For more information, please visit her website at RI Nutrition Housecalls.com.

8 Band Exercises in 8 Minutes

2012-02-23T20:28:45Z

Many of us spend endless hours on a computer or stuck behind a desk each day, but our bodies are meant to move! Exercise bands (especially the ones with handles) are a great way to take a break and do a whole body workout in 10-20 minutes. Twice a week is all it takes to build and maintain muscular strength, balance, and endurance. You can throw a resistance band in your suitcase when you travel so there is no excuse for not working out. Here are 10 easy band exercises to get a whole-body workout no matter where you are:

1. Warm-Up

Fold your band in half and stand with your feet hip width apart, knees slightly bent. Hold the band at each end, and take a deep breath in as you lift the band to the ceiling. REPEAT deep breathing 3 times before holding the band overhead and pulse-stretch the band 8 times. REPEAT 3 times.

2. Bow and Arrow

Hold the folded band at each end. Extend one arm straight out, and stretch the band out with the other hand from the shoulder. Bring the extended arm down to the thigh 8 times, keeping the other hand overhead. Repeat on the other side. This exercise works the entire upper body focusing on the deltoids, triceps, and shoulders.

3. Balance

Stand in the middle of the band with your feet hip width apart. Take one foot out and bring the band together to the opposite side at your waist. Flex the un-banded foot, and lift the leg out to the side 8 times while you lift to the back corner 8 times. Squeeze the hip and glute muscles during each repetition. Pull up through the core and stand tall.

4. Bicep Curls

Stand in the middle of the band with your heels together and your feet turned out. Hold each end of the band with your elbows glued to your waist, and lift up to the corner 12 times. Take it a little further by holding your arms out to the corners with elbows slightly bent, and lift 12 times with elbows away from the body.

5. Overhead Tricep Press

Standing in the middle of the band with knees slightly bent, bring the ends of the bands overhead, keeping the elbows close to the head. Press the handles up to the ceiling 12 times.

6. Roll-Ups

Sit on the floor with legs extended in front of you with the band wrapped around the bottom of your feet. Sit up tall, pulling the abdominal muscles in towards your spine as you hold the bands together in front of your chest. Tuck your chin into your chest, and roll down to the floor in a slow count of 4. Tuck in again, and roll back up to sitting position. REPEAT 4 times.

7. Teasers

Lie on your back with your band around your feet. Tuck your chin in to your chest. Bring your knees into your chest, and sit up to a teaser position with your feet extended at a 45-degree angle from your hips. Roll back down and repeat 6 times.

8. Side Leg Lifts

Wrap your band around one foot, and lie down on your side with the banded leg facing the ceiling. Make a fist as you hold on to the band handles, and place on the floor in front of your chest as you lie on your side. Lift your leg 3 times, going a little further with each lift and lower. Repeat 10 times as you squeeze the leg muscles with each lift. Switch legs.

Give the band workout a chance - it will challenge every muscle in your body and takes a short time. Doing some sort of workout is better than doing nothing at all. To your good health!

Sherry L. Granader is a Sports Nutritionist, National Speaker and Spokesperson, Author of 2 healthy cookbooks, Writer, Ghost Writer, Nationally Certified Fitness Instructor and Personal Trainer. She has shared the stage with such celebrities as Whoopi Goldberg, Suze Orman and the late Governor Ann Richards and served as the On-Air Nutritionist for QVC television in the United States and the UK. She has cooked for her favorite bodybuilder, Lou Ferrigno (The Incredible Hulk) and his family, shared her nutrition expertise with Chuck Norris on the set of his movie "Sidekicks" and appeared on 8-time Mr. Olympia, Lee Haney's Championship Workouts on ESPN. Sherry hosted her own "Healthy Living" show on PBS for several years. For more information on Sherry, visit www.sgfit.com or write to Sherry at sgfit12@aol.com.

Healthy Living 101: The Ins and Outs of Fiber

2012-02-23T18:04:37Z

Fiber comes from plants and can be found in fruits, vegetables, legumes, nuts, seeds, and whole grains. Fiber is the portion of plant foods that the body is not able to digest or absorb.

What Is the Difference Between Soluble and Insoluble Fiber?

Soluble fiber turns into a gel during digestion. This type of fiber is helpful in lowering blood cholesterol and glucose levels. Examples of sources of soluble fiber include oat bran, nuts, seeds, beans, peas, barley, citrus fruits, and carrots.

Insoluble fiber adds bulk to the stool and speeds up the transit of food through the stomach and intestines. Sources of insoluble fiber include vegetables, whole grains, and wheat bran.

What Are the Health Benefits Associated with Fiber?

Makes you feel fuller faster, so can also be helpful in weight control
Aids digestion
Prevents constipation
May reduce the risk of hemorrhoids and diverticula
Lowers blood cholesterol and blood sugar levels
May reduce blood pressure
May reduce inflammation

How Much Fiber Should I Eat Each Day?

Adults are recommended to eat between 25-35 grams of fiber a day. Children should be encouraged to eat foods rich in fiber, but will most likely not eat enough calories a day to meet such high recommendations set for adults.

If you do not currently eat enough fiber to reach these recommendations, increase your intake slowly and be sure to drink plenty of water. Eating amounts of fiber that are much greater than normal can cause gastrointestinal discomfort such as gas, bloating, diarrhea, and cramps. These symptoms occur when the beneficial bacteria in the gastrointestinal tract become overwhelmed. As the bacteria adjust, these symptoms will subside.

Water is needed to move the fiber through the GI tract. If adequate water is not consumed, constipation could result.

Is It Possible to Eat Too Much Fiber?

Yes, too much fiber could interfere with the absorption of certain medications and minerals such as iron, zinc, magnesium, and calcium.

What About Foods with Added Fiber?

Supplements and foods with added fiber such as Metamucil, Citrucel, Fibercon, and foods that don't typically have fiber - like flavored waters and chewing gums - are safe to consume. However, it is preferable to get your fiber from natural sources. Why purchase it separately when you can get it directly from your diet?

Tips to Eating More Fiber

When choosing grains such as bread, rice, tortillas and pastas, make sure they are whole grain (Not sure how to identify whole grains? Read my article on whole grains here)
In between meals, snack on fruits, vegetables, popcorn, and/or nuts
Make a meatless meal with beans, peas, and/or lentils
Eat a fruit and vegetable with each meal
Have high fiber cereals, English muffins, or frozen waffles for breakfast
Make sandwiches with high fiber breads or whole wheat buns
Make pizza dough, breads, muffins, and other baked goods with whole wheat flour

Mandy Seay is a bilingual registered and licensed dietitian who holds both a bachelor's degree in nutrition and in journalism. After gaining 30 pounds while living abroad, Mandy worked to lose the weight and regain her health. It was here that she discovered her passion for nutrition and went on to pursue a career as a dietitian. Mandy currently works as a nutrition consultant and freelance writer in Austin, Texas, where she specializes in diabetes, weight management and general and preventive nutrition. She recently published her first book, Your Best Health, a personalized program to losing weight and gaining a healthy lifestyle. Please visit Mandy's website at Nutritionistics.com.

5 Common Foods That Are Ruining Your Waistline

2012-02-20T21:31:03Z

When I speak to clients, I frequently hear the words: "I thought that was good for you!" There are many foods that seem to be "healthy" but may actually be helping you gain weight. Here is a list of a few common foods that you may want to limit or swap out of your diet.

Sweet Beverages

Many people think of drinks as free passes. After all, if you don't chew it, it can't affect your waistline, right? Wrong! Consider soda. With so many calories and chemicals and virtually no health benefits, soda is among the most harmful things you can put into your body.

But what about your daily coffee run? Every morning, I see people carrying coffee and blended coffee-based drinks, some up to 24 oz. While plain black coffee is OK, many prefer lattes, cappuccinos, or adding sugar, milk, and cream to the hot beverage. Some even add whipped cream or chocolate shavings! Almost every additive contributes even more calories and fat. Think about the extra unnecessary calories you may be consuming each morning, and adjust your habit to include less sugar or cream. If you can't choke down unsweetened black coffee, opt for plain black tea sweetened with stevia.

Another example of a not-so-great "health food" is 100% juice. Although I recommend fruit juice as a good alternative to water, drinking more than one small glass (6 ounces) per day adds unnecessary calories to your daily needs. Try reaching for real whole fruit instead, or dilute your juice with water to decrease the amount of sugar you consume.

Milk is a beverage I find can be a problem for children. People worry that lower-fat milk has fewer vitamins or minerals. This is not true - check the label, and you will find that everything is exactly the same except for fat and calories. Schools typically offer 1% chocolate milk and 2% white milk, making it difficult to really determine which one is better. I usually prefer less fat in my diet, compared to calories, but others may have differing opinions. For children, try limiting milk to 2 times per day, and aim for low fat.

Granola

I'm not sure why granola has such a good reputation for being healthy. While granola varies widely - some are made with whole grain oats, and others with more added sugars - the bottom line is that an excess amount of granola can be fattening. Most granola bars are high in sugar, and you will probably feel hungry shortly after you eat it. An excess of granola can actually make you gain weight.

Most granola cereals are high in fat and sugar. Look for the first ingredient to be whole grains, and find granola bars that are high in fiber. Most likely, these varieties will make you fuller longer. Try making your own granola using honey or a natural sweetener instead of sugar. A little granola as a topping or mix in for yogurt is OK, but remember to keep the portion small.

Crackers

Most people think crackers are better than cookies because they contain less sugar and sometimes less fat. However, crackers can be deceiving. Some popular brands have a buttery flavor that adds on the fat and calories. While cheese and crackers can be a good snack, this is only really true if they are whole grain crackers with low salt.

Avoid cracker sandwiches - the ones that come prepackaged with peanut butter or cheese in the middle. While these are a quick and easy snack, they are loaded with sodium, fat, and calories. Instead, make your own cracker sandwiches. Get creative! Add various vegetables as a topping or try different cheeses. Look for crackers that are high in whole grains and low in fat.

Yogurt

Cruising down the dairy aisle, there are so many varieties of yogurt that it would probably take you months to try all the different kinds. Greek-style, low-fat, light, whipped, creamy, and yogurt drinks... The options are endless. It makes choosing yogurt tricky. Yogurt is a great option for a quick snack and has loads of calcium that are beneficial for any diet. The problem is that so many different kinds means varying amounts of fat, sugar, and calories.

Yogurt drinks are typically the worst culprit. Yogurt drinks are packed with fruit and calcium - but also calories, sugar, and fat. Remove these products from your regular shopping list. Yogurts with "fruit on the bottom" may seem healthier since you see the whole fruit, but in reality, they are packed with sugar, usually adding 100 calories to a serving. Instead, choose yogurts that are already mixed, and find the non-fat varieties.

Greek yogurts are higher in protein, keeping you feeling fuller longer. As with regular yogurt, choose non-fat or low-fat varieties, and choose Greek yogurt that is already mixed to avoid the excess sugar. Your best option is to buy plain yogurt and add your own fresh fruit.

Smoothies

While this could be part of the "Sweet Beverages" category, I feel smoothies deserve their own group. In speaking with patients, I find that most drink a smoothie because they feel it is a good way to get some fruit (or even vegetables) without having to eat them. A long time ago, this may have been true, but smoothies have become part of an elaborate industry, which usually means more calories.

When purchasing a freshly made smoothie, pay attention to the ingredients. For starters, you should not see much more than fresh fruit, 100% juice, and ice. An occasional splash of non-fat milk or yogurt is OK as well, but most smoothie places add ice cream, sugar, fruit juice (that may not be 100%), and fresh fruit that has already been sweetened. This adds a ton of calories and fat.

In addition, since it is a drink, most people assume that having a smoothie with a meal is a good idea. This is not true. In fact, smoothies are a meal replacement drink, meaning it should be the only thing you consume for breakfast, lunch, or dinner (depending on when you eat it). The safest bet is to avoid smoothies from a store, and instead make them yourself. Add some fresh fruit, juice, and yogurt to make it a satisfying meal. For a quick snack, drink only a small portion and store the rest in your refrigerator.

Rhea Li is a Registered Dietitian who received her Bachelor's degree in Nutrition and Master's degree in Public Health from the University of Texas. She has a special interest in working with children and has received her certification in pediatric weight management. Currently, she is working on a research study to determine the importance of nutrition in pediatric cancer patients. In the past, she has worked with pregnant women and their children. In her spare time, she enjoys being with family, exercising, traveling and of course, eating. To contact Rhea, please visit dazzlingdietitian.blogspot.com or her Twitter account, Rhea_Li.

Smart Substitutions: Sweet Cravings

2012-02-17T20:18:33Z

Eating healthy does not mean that you must eliminate all sweets from your diet. You just have to be smart about how you satisfy your sweet tooth. It's normal to gravitate towards sweetness; the problem is that most of the options sold in stores are highly processed and made with granulated sugar and/or high fructose corn syrup. We were never meant to consume such intensely sweet products. If you are used to eating these, your taste buds may be out of sync with the subtle sweetness from more natural sources. Give yourself a little time to adjust and you'll find you don't need all that sugar after all.

Eat This	Not That
Dark Chocolate	Milk Chocolate Bar

Look for 70% or higher cocoa content in dark chocolate. More cocoa means less sugar. The cocoa found in chocolate bars is rich in antioxidants and flavonoids (good stuff!). It's the addition of too much sugar and dairy that give chocolate bars a bad reputation.

The typical milk chocolate bar is loaded with sugar and milk fat. Look at the ingredient list and you'll often see sugar listed first. A good chocolate bar should have chocolate as the main ingredient.

Medjool Date

Caramel

Chewy, gooey, and super-sweet, dates are nature's candy. They taste especially caramel-like out of the freezer. Be sure to remove the pit in the middle.

Chewy and full of sugar, hydrogenated oils, and artificial flavors, caramels are simply junk food. No fiber or minerals to be found in these little wrapped squares.

Banana Ice Cream

Ice Cream

Freeze very ripe bananas, and then blend them in a food processor with a splash of non-dairy milk. Maybe toss in some peanut butter or cocoa powder for an all-natural, healthy bowl of soft serve.

High in sugar and calories while low in nutrients, standard ice cream will not satisfy your hunger for very long. Even the frozen yogurts and "light" versions contain sugar as a main ingredient.

Stevia (in coffee)

Sugar

If you like your coffee or tea sweet but want to avoid sugar and artificial sweeteners, try stevia. Derived from a plant, it provides a sweet taste with no calories.

Regular sugar provides nothing but empty calories - and they can add up quickly. Try gradually reducing the amount you add until you acclimate to a less sweet drink. Or better yet: try the stevia.

Fresh Fruit

Sugary Candy

Pineapple, strawberries, blueberries, grapes, kiwi, oranges, apples, etc... There are no bad fruits out there. Don't worry about the natural sugar found in fruit; it's what we were meant to eat. Fruits are naturally sweet, and they provide fiber along with a wide range of vitamins, minerals, and phytochemicals to keep you full and help protect you from disease. Make it a point to buy and eat fruit daily.

Jelly beans, gummy bears, Skittles, Hot Tamales, Swedish Fish... Whatever poison you choose, they are all nothing but sugar and artificial ingredients. They may taste good, but ask yourself if you really want to be putting that into your body. Your body deserves to be treated better than that. Break the sugar candy habit by incorporating fresh fruits into your diet.

2012 So Far: FitDay Users Share Their Fitness Success

2012-02-17T20:11:25Z

We're well in to 2012 - far enough to see some real results on the scales and around our waistlines. But this is also the time when New Year's Resolutions can start to unravel and bad habits creep in.

To keep motivation high, we asked real FitDay users to share the fitness success they've seen so far this year. Here's an edited selection of the inspirational responses we received:

My fitness success is that I have seen two physicians this month, and the nurse at the first visit said, "Wow, you've lost 14 pounds since we saw you last month. Please share with me what you're doing, so I can do it to." And the second visit with a different doctor, the nurse said, "Wow, are you an athlete? Your heart rate and blood pressure are within athlete range." YAY for FitDay!

-Valerie S.

I have lost 4.6 pounds so far in 2012. I have a long way to go but I set short goals for myself.

-Alice F.

My idea of a fitness success is a workout that never gets any easier. It always changes and evolves to challenge you every time. I had that today in spin class. The burning in my quads, hams, calves, and glutes was intense! :D

-Lana H.

So far this year I've run, I've biked, I've cross-country skied and I've walked. Time to get in the pool. Tracking it all with FitDay!

-Linda R.

My New Year's resolution was to lose 25 pounds by May 12 - my graduation date from my return to college. I began working out regularly January 3, and a few days after, began tracking and measuring my meals on FitDay. Since then, I've lost 10 pounds and gone down 4 belt notches and, according to the weight-goal graph on the website, I've consistently been ahead of schedule to reach my goal! I am SO grateful to have the help that FitDay provides - it keeps me motivated and on task, and really helps me eat the right foods and stay true to my goals! Thank you!

-John L.

I'm working on some strength goals. One is pull-ups. I am a mother of five little ones, so life likes to throw me curves a lot. To combat that, I have a bar in a door frame I walk through a lot. I never walk under it without knocking some out. I am back up to four in a row without kipping with my next goal of 10 by the end of the month.

-Christy M.

It's only my first day but using the food tracker made me realize where the extra pounds come from. I'm going to bed hungry since I wasted my calories on Cheez-Its, chips, and a granola bar. Will plan better tomorrow. 1,500 calories doesn't go far.

-Gina L.

Been on a diet for 4 months now, but as the comment says: progress for the year! Was on an annoying plateau for 2 months, then joined FitDay January 19 and immediately broke the plateau. Down 2.5 inches in my waist and 5 lbs!

-Mark A.

January was good. I lost 9 pounds and 4 inches!

-Belinda R.

My "success" is that I have maintained my weight... 2012 has started off with a bang, making it difficult to stick with my program. But I have managed to fit in a lot more than I would have last year and have managed to keep myself from going downhill - which I usually have by now! So to me, that is a HUGE success! Next step? Back to working out in the AM before work! :)

-Teri F.

I've been maintaining a healthy weight while making healthier food choices and upping fitness/exercise routine. I've also recruited five friends to use FitDay to achieve their 2012 health goals.

-Marissa L.

2012 So Far: FitDay Users Share Their Fitness Success

2012-02-17T19:59:08Z

To keep motivation high, we asked real FitDay users to share the fitness success they've seen so far this year. Here's an edited selection of the inspirational responses we received:

-Valerie S.

I have lost 4.6 pounds so far in 2012. I have a long way to go but I set short goals for myself.

-Alice F.

-Lana H.

So far this year I've run, I've biked, I've cross-country skied and I've walked. Time to get in the pool. Tracking it all with FitDay!

-Linda R.

-John L.

-Christy M.

-Gina L.

-Mark A.

January was good. I lost 9 pounds and 4 inches!

-Belinda R.

-Teri F.

I've been maintaining a healthy weight while making healthier food choices and upping fitness/exercise routine. I've also recruited five friends to use FitDay to achieve their 2012 health goals.

-Marissa L.

Healthy Living 101: Understanding Nutrient Content Claims

2012-02-14T23:18:38Z

Low fat, reduced sodium, and trans fat free are all nutrient claims that you may see describe some of the food products you purchase. While these claims are regulated by the FDA to ensure that they are consistent among all food products, they don't always mean what you might think and often cause confusion amongst consumers.

It is important to understand what these claims mean and compare them to the food label on the product. If you don't know how to read a food label, learn how here.

Calories

Calorie Free: Less than 5 calories per serving.
Low Calorie: 40 calories or less. For meals and main dishes, 120 calories or less per 100g.
Reduced/Less Calorie: At least 25% fewer calories than original reference food. Beware that whenever you see "Reduced" or "Less," this is does not necessarily mean it is a health food; it is just less than the original/reference food product.

Fat

Fat Free: Less than 0.5g per serving. If a serving is very small and you eat several servings, the fat amounts will add up. Just because something is low in fat, it does not mean that you can eat unlimited amounts. Keep in mind that calories are important, too. Some fat-free foods can be high in calories.
Low Fat: 3g or less per serving, or no more than 30% of calories from fat.
Reduced Fat: At least 25% less fat than the reference food. The word "reduced" does not mean it is healthy; keep in mind that this means it contains less fat than a referenced food.

Saturated Fat / Trans Fat

Saturated Fat Free: Less than 0.5g per serving. To identify trans fats that may be hiding in a "trans fat-free" food, look on the ingredients label for the word "hydrogenated." This means the food has trans fats. Instead of using this food, try to find a comparable alternative without hydrogenated oils in it.
Low in Saturated Fat: 1g or less per serving and 15% or less of calories from saturated fat.
Reduced Saturated Fat: At least 25% less saturated fat per serving than a referenced food.

Cholesterol

Cholesterol Free: Less than 2mg per serving.
Low Cholesterol: 20 mg or less per serving.
Reduced Cholesterol: At least 25% less cholesterol per serving than a referenced food.

Sodium

Sodium Free: Less than 5mg per serving.
Low Sodium: 140 mg or less per serving.
Very Low Sodium: 35 mg or less per serving.
Reduced Sodium: At least 25% less per serving than a referenced food.

Sugar

Sugar Free: Less than 0.5g per serving.
Low Sugar: There is no definition for this claim and may not be used by food companies.
Reduced Sugar: At least 25% less sugar per serving than a referenced food.
No Added Sugars or Without Added Sugars: No sugar or sugar-containing ingredient is added during processing.

Other Claims

High, Rich In, Excellent Source of: Contains 20% or more of the daily value per serving.
Good Source of, Contains, or Provides: 10-19% of the daily value per serving.
More, Fortified, Enriched, Added, or Extra: 10% or more, per serving, of the daily value for vitamins, minerals, protein, fiber and/or potassium.
Lean: Seafood or meat products that contain less than 10g total fat, 4.5g or less of saturated fat and less than 95mg cholesterol per serving.
Extra Lean: Seafood or meat products that contain less than 5g total fat, less than 2g saturated fat and less than 95mg cholesterol.

Healthy Living 101: Understanding Whole Grains

2012-02-07T23:46:34Z

Whole grains are made up of the entire or "whole" grain, including the bran, germ, and innermost part of the kernel, the endosperm. Each portion of the grain or seed plays an important role in nutrition.

Parts of Whole Grains

The bran is the outermost skin of the seed and protects the germ and endosperm from the sun, water, pests, and disease. It contains fiber, B vitamins and antioxidants.

The germ is the portion of the plant that sprouts and gives birth to the plant if fertilized. It contains B vitamins, protein, minerals, and healthy fats.

The endosperm is the germ's food source and is the largest portion of the grain. It contains the carbohydrate, protein, and minute amounts of vitamins and minerals.

During the refining process, the endosperm is the only portion of the grain used to make white breads, white pastas, etc. When the bran and germ are removed, one quarter of the protein content is lost, along with several key nutrients.

What are the health benefits of whole grains?

Whole grains offer numerous health benefits. Here are just a few examples of what studies have linked to whole grain consumption:

Aiding in blood glucose control thereby reducing risk for diabetes
Reducing the risk for heart disease and stroke from increased antioxidant intake
Reducing colon cancer by 20%
Lowering fasting insulin levels and increasing folate levels
Reducing hypertension (high blood pressure)
Less abdominal fat

What are some examples of whole grains?

Examples of whole grains include oatmeal, whole wheat bread, brown rice, whole rye, spelt, popcorn, whole wheat pasta, and whole wheat ready-to-eat cereals.

How much should I eat?

The Dietary Guidelines for Americans suggest that all adults eat at least half of their grains as whole grains - approximately 3-5 servings of whole grains a day. One serving is equivalent to one ounce. Here are some examples of one ounce servings:

½-cup cooked oatmeal
½-cup cooked brown rice (or other cooked grain)
½-cup cooked whole grain pasta
1 slice of whole grain bread
1 cup of whole grain ready-to-eat cereal

How do I identify whole grains?

The Whole Grains Council has created a symbol called the Whole Grain Stamp that helps consumers find whole grain products.

Not all whole grains have the stamp yet, however. Some products can mislead the consumer with tricky wording on the packaging and in advertisements Beware of foods labeled "stone ground," "100% wheat," "cracked wheat," "multi-grain," and "seven grain."

The only way to be sure you are eating whole grain is by checking the ingredients list. The first ingredient should say:

Whole grain (with the name of the grain here)
Whole wheat
Stone ground whole (name of the grain)
Whole (name of the grain)
Oats and/or oatmeal
Brown rice

These words are NOT whole grains: "wheat germ," "degerminated," "bran," "enriched flour," or "fortified flour."

How do I include more in my diet?

Replace white bread, white rice and white pasta with a whole grain variety.
Add barley or bulgur in soups, stews, casseroles, or stir fry dishes.
Instead of using refined pancake, muffin, or waffle mixes, use a whole wheat mix or make your own.
Use whole grain cracker or bread crumbs in recipes.
Eat whole grain ready-to-eat cereals.
Add whole wheat flour or oatmeal when making cookies or other sweets.
Have popcorn - with little or no added salt and butter - as a snack.
Use whole corn meal for corn breads and muffins.
Try whole white wheat bread if you want a softer texture and milder flavor.

Being a Couch Potato Is More Harmful Than You Think

2012-02-06T20:07:05Z

The idea of "couch potatoes" tends to conjure up images of overweight, lazy unkempt slacker-types. We've heard about the research that has shown that the more hours of television watched per day, the higher the risk for overweight or obesity. The long-held belief was that television junkies weighed more because they snacked more while glued to the tube. But did you know that the actual position of lying down for long periods of time is actually dangerous to your health?

How Being Lazy Affects Fat Cells

A new study out of Tel Aviv University, published in The American Journal of Physiology - Cell Physiology, found that preadipocyte cells, which are fat cell precursors, change into fat cells more quickly and crank out even more fat when you lie down or sit down. These extended periods of siting or resting horizontally where we put weight on parts of our bodies are referred to as times of "mechanical stretching loads."

In simple terms, being inactive causes your body to create more fat within your already-existing fat cells, so the cells themselves become larger. Constantly putting pressure on your body's cells causes fat cells to spread out and grow bigger.

The Damage Is Irreversible

What's more alarming is that more and more research is finding that the detrimental effects that prolonged leisure time has on your body can't be "canceled out" by exercising, even if you do vigorous exercise such as running or cycling. This means you can't justify spending hours stretched out in front of your television simply because you work out that same day. Even an hour at the gym will not counteract the irreversible, harmful effects that hours of inactivity have on your body.

A recent study published in The Journal of the American College of Cardiology found that men who reported spending two or more hours per day sitting in front of a television had twice the risk of having a heart attack or cardiac "event" than the men who reported watching less television. And men who said they spent four or more hours being sedentary had a 50% higher chance of dying from any cause. Exercise did not negate the risks associated with the hours of television watching. There are multiple other studies that found similar results.

Preventing Cell Damage

Now, scientists are conducting studies to determine the exact minimum amount of time of leisure activity that causes these changes in fat cells. In the meantime, experts currently recommend limiting sedentary activity - such as time spent watching television, playing video games, or surfing the Internet - to one hour a day or less.

To prevent this irreparable damage to your body, aim to cut back your tube time by several hours each week until you are viewing no more than an hour per day. In addition to slashing your risk of several health problems, you may find that you have more time for other activities you love. Or, use the extra free time to explore new hobbies or interests.

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

Healthy Living 101: Classifying Foods

2012-02-01T20:05:52Z

Foods can be classified by the way they affect the body and/or by their food group. It is important to understand both in order to balance your meals and achieve optimal health.

Macronutrients

The Merriam-Webster dictionary defines macronutrients as substances essential in large amounts for the growth and health of an animal. Macronutrients include carbohydrates, proteins, and fats. All foods fall into one of these three categories.

Carbohydrates

Carbohydrates provide energy for the body, especially for the brain and nervous system. Many of these foods are rich in certain vitamins, minerals, and fiber that might not be found in other macronutrients. For the average person, carbohydrates should make up approximately 50-60% of total daily calories.

Proteins

Proteins are required for the function, regulation, and structure of the body's tissues and organs. Protein intake should make up about 20% of total daily calories.

Fats

Fats are important for blood clotting, brain development, insulation, energy storage, and absorbing and moving fat-soluble vitamins (A, D, E and K) through the bloodstream. Fat should make up less than 30% of total calories.

Food Groups

Foods are grouped based on similar nutritional properties, but may function differently in the body.

Starches / Grains

This group is composed of breads, cereals, rice, tortillas, pasta, popcorn, crackers, chips, and things like waffles and pancakes. For optimal health, it is best to choose whole grain, high-fiber varieties of these foods.

Starchy vegetables are also found in this group. Examples include peas, corn, beans, lentils, potatoes, acorn squash, butternut squash, and plantains. All of these foods will function as carbohydrates, but beans, peas, and lentils will function as both carbohydrates and proteins.

Fruits

This group includes apples, oranges, melons, berries, peaches, bananas, grapes, etc. All of these will function as carbohydrates. Fruits are a very important part of a balanced diet; they provide fiber, vitamins, minerals, and phytochemicals.

Dairy

This food group is mainly made up of milk (cow, soy, etc), cheese, and yogurt. These foods provide calcium, phosphorus, and vitamin D. Adequate intake (about 3 cups a day) of dairy is associated with reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure.

Milk and yogurt function as carbohydrates. Cheese and cottage cheese function more as proteins, while sour cream, cream cheese, and half-and-half function as fats. It is important that you check the labels when purchasing dairy - it is best to choose low-fat or fat-free dairy. The high-fat varieties can be detrimental to your health. If you don't know how to read a label, learn how here.

Sweets / Desserts

Foods in this group, like cookies, pies, cakes, ice cream, and candy bars, do not have many vitamins, minerals, or fiber. In fact, their nutrition quality is very poor; they are high in calories, sugar, and fat. Try to eat these foods at special occasions only. These foods function as carbohydrates and fats.

Non-Starchy Vegetables

These vegetables are classified as carbohydrates, but very little of it is digestible. Because of this, along with high nutritional value and low calories, they are often referred to as "Free Foods." Examples of non-starchy vegetables include: asparagus, green beans, broccoli, cabbage, carrots, cauliflower, celery, cucumber, eggplant, mushrooms, okra, onions, peppers, spinach, and tomatoes.

Proteins / Meats / Meat Substitutes

Proteins are typically made up of all animal meats (poultry, beef, fish, pork, wild game), eggs, and tofu. Healthy choices include lean meats labeled as "loin," egg whites, Canadian bacon, tuna, trout, salmon, skinless poultry, and sandwich meats or tofu varieties with less than 5g of fat per serving.

Fats

Fats are important parts of proper body functioning; however, they typically pack a lot of calories and fat in a small serving. As an example, most cooking oils, mayonnaise, butter, and some salad dressings and margarines provide 45 calories and 5 grams of fat in just 1 teaspoon!

Other foods in this group include avocados, nuts, nut butters, olives, bacon, etc. When choosing fats eat more mono- and poly-unsaturated fats, and avoid saturated and trans fats.

Proteins, Fats, and Carbs: How to Balance Your Diet

2012-01-30T19:58:01Z

Dieting can be confusing. High-protein diets claim to help you lose weight quickly, but can lead to high cholesterol and increase your risk for heart disease. High-carbohydrate diets may be low in fat, but can lead to high triglyceride levels, which cause hardening of the arteries (atherosclerosis). To add to the confusion, a new study published by the Journal of the American Medical Association concluded that people who eat very little protein and too much carbohydrate and fat will have more body fat and less muscle mass. So what does this all mean for you? Which diet is best?

Diet and Exercise

First, most of these diets don't make any specific recommendations on physical activity. Exercise is an extremely important component to weight loss or maintaining weight. Routine exercise helps build muscle mass and gives you more energy. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes (2.5 hours) per week of "moderate-intensity" activities as well as muscle strengthening exercises twice a week. "Moderate-intensity" activities can include brisk walking, jogging, or bike riding. Basically, you just want to sweat and increase your heart rate. Muscle strengthening exercise can include weight lifting, yoga, pushups, or sit-ups.

Load Up on Lean Protein

Once you increase your physical activity, you will need to make sure you consume enough protein to help build and repair muscles. It is recommended that you aim for 20-25% of your daily calories from protein. For a 2,000-calorie diet, this would be about 400-500 calories from protein (100-125 g) per day. Make sure to choose lean protein such as chicken, fish, beans, lentils, nuts, or non-fat milk. By choosing lean protein, you decrease the amount of fat you consume, which typically is the cause of high cholesterol and heart disease.

Choose Healthy Carbohydrates

Carbohydrates are also an important part of a balanced diet. While most diets recommend cutting back on carbohydrates, these foods actually provide you with the energy you need to keep going throughout the day. Aim for 45-60% of your daily calories to come from carbohydrates. For a 2,000-calorie diet, this is between 900-1200 calories (225 - 300g) per day. Choose "healthy" carbohydrates, such as fruit, vegetables, and whole grains. If you consume mainly refined grains (white bread, cookies, crackers, etc), then it may contribute to weight gain. Find carbohydrates that are high in fiber content, as this will keep you feeling fuller longer. Beans and legumes are also a good source of carbohydrates.

Limit Fat

Finally, limit your fat intake to 15-20% of your daily calories. You still need fat, just in small amounts. Choose "healthy" fats (unsaturated fats) that can help keep your cholesterol within normal limits. These can be found in olive oil, canola oil, nuts, avocados, and fish. Try to limit your intake of sweets (junk food), since these fats tend to have more saturated fat which can lead to heart disease and high cholesterol.

In conclusion, all fad diets may work to some extent. However, each has its own possible side effects that could affect your overall health. Try to find a nice balance between all the food groups (fruit, vegetables, protein, carbohydrates, and dairy). Start exercising a little each day, and you will find out how quickly 150 minutes adds up.

Excess Weight Ages Us More Quickly

2012-01-26T19:22:18Z

We all know that being overweight or obese can pose threats to our health, especially at a young age. But what effects does overweight or obesity have on the actual aging process?

Obese Children Become Obese Adults

First and foremost, this obesity epidemic is having a profound effect on our nation's children. One-third of the children in America are either overweight or obese. As a result, these children are experiencing health problems that previously only plagued our nation's adults, including high blood pressure, elevated cholesterol, and type 2 diabetes.

Studies have shown that overweight or obese children are more likely to become overweight or obese adults. Not only does obesity increase the risk of multiple health issues, new research is revealing that it ages us more quickly. A large study out of London found that obesity speeds up the aging process more significantly than smoking. A group of scientists from both the United States and Britain found evidence that fat speeds up aging by accelerating the uncoiling of vitally important DNA structures inside our cells. The researchers discovered that the excess weight a person carries causes his or her cells to seem older on a molecular level.

These researchers concluded that being overweight or obese adds up to nearly nine years of age to your body. Therefore, if the serious health risks associated with being overweight or obese aren't scary enough to motivate you to get healthy, possibly your vanity will. Unfortunately, since our nation is as obsessed with youth as it is with thinness, you may feel extra pressure to look young in addition to the already-overwhelming pressure to be thin. If you consider the fact that those extra pounds can make your body almost a decade older, being overweight or obese is aging you more than you might think.

Obesity Affects Quality of Life

Not only does overweight and obesity impact the length of life, it also impacts the quality of life. The negative health impact this has on our bodies makes life more difficult, painful, and costly - and less enjoyable. Excess weight can affect our joints, thereby making it more difficult and uncomfortable to be physically active. Not only can it hinder our ability to make it through a workout session, it could make life's daily activities more difficult. Bathing, dressing, and even eating are harder for people with excess weight, especially older Americans. Ongoing problems such as difficulty breathing, fatigue, and depression increase the likelihood that one will have a harder time completing activities of daily living.

Whatever your reason for wanting to lose weight and live a healthier lifestyle, it's important to start now. The longer you wait to lose, the more you have to lose in terms of years of healthy life.

Healthy Living 101: How to Read a Nutrition Label

2012-01-25T19:48:30Z

Too often, purchasing food can be confusing, especially with all of the persuasive marketing tactics used by food companies. Learning how to read, understand, and compare food labels can help you maintain, manage, control, and/or reduce health issues such as weight, diabetes, high cholesterol, and high blood pressure. Use this guide to help you make more informed choices:

1. Serving Size and Number of Servings

The serving size is the most important part of the label. It will tell you what amount of the food will provide the nutrition found below it. If you eat more or less than the serving size, you will need to adjust the rest of the label accordingly. For example, a can of soup may have a serving size of one cup with a total of two servings (two cups). If you eat all of the soup, you will have to double everything on the label.

2. Percent Daily Value

You will notice that many of the items listed on the nutrition label will have a percent next to them. It is important to understand that this is based on a 2,000-calorie-per-day diet. Since every body is different, it is not appropriate for everyone to eat 2,000 calories every day. Your daily values may be higher or lower depending on various factors, including your gender, height, weight, age, and activity.

3. Calories

Calories are the amount of energy supplied by a food.

4. Calories from Fat

Less than 30% of your total calories should come from fat.

5. Total Fat

This is the total amount of fat found in the serving size. The total is broken down by the type of fat (saturated, trans, polyunsaturated, and monounsaturated) found directly underneath this.

Saturated fat - Limit saturated fat to 10% of total daily calories. According to the Centers for Disease Control and Prevention, "Diets high in saturated fat have been linked to chronic disease, specifically, coronary heart disease."
Trans fat - Try to avoid trans fats at all costs. Trans fats can increase your "bad" cholesterol and reduce your "good" cholesterol. Food companies can list a food as "trans fat free" if it has 0.5 g or less per serving. In addition to looking on the label, also look at the list of ingredients. If it has "hydrogenated" oil in it, it contains trans fats.
Monounsaturated and Polyunsaturated fats - The majority of your fat intake should come from these sources. Examples of good sources include: nuts, canola oil, olive oil, and avocado.

6. Cholesterol

Most people should limit their cholesterol to 300 mg a day or less. For people with high cholesterol, this number is reduced to 150 mg or less a day.

7. Sodium

The American Heart Association recommends limiting sodium intake to 1500 mg a day.

8. Total Carbohydrate

Similar to the total fat listed on the label, the breakdown of the total amount of carbohydrates is found directly below it (fiber and sugar).

Fiber - A food that has 5 g of fiber or more is a good source of fiber - aim to eat 25-35 g of fiber a day.
Sugar - The sugar listed can be both added and/or naturally occurring.

9. Protein

This is the amount of protein found in one serving.

10. Vitamins and Minerals

Food companies are required to list vitamin A and C content, but may voluntarily list others.

11. Footnote

Under the vitamins and minerals is a footnote that gives recommended levels of intakes based on 2,000 and 2,500 calorie diets. If your calorie intake falls within this range, this may be a helpful tool.

Eat This, Not That: Calorie Cutters

2012-01-23T21:51:52Z

If you eat more calories than your body needs, your body will inevitable store them as excess weight. The trick is to reduce your calorie intake without feeling like you are depriving yourself - and you don't want to cut out foods that provide nutrition in the process. Take a look at some of your food choices to see if there are ways you can swap out some unnecessary calories with lower-calorie options.

Eat This	Not That
Spaghetti Squash	Spaghetti

Two cups of baked spaghetti squash have only 80 calories. To prepare, just cut the squash in half, scoop out the seeds, and bake in the oven until tender. Use a fork to scrape out the spaghetti-like stands, and top with your favorite tomato sauce.

Two cups of regular spaghetti have over 400 calories! The majority of these calories convert to sugar quickly in your body and do not supply you with much nutrition. Try eating a smaller portion of pasta and mixing in spaghetti squash for volume.

Collard Wraps

Wheat Wraps

Dark leafy greens are among the most nutrient-dense foods you can eat. This means you get tons of vitamins and minerals for minimal calories. One leaf has a negligible 10 calories. Cut out the tough inner stem, and you've got two wraps to fill with your favorite sandwich fillings.

One medium tortilla has around 160 calories. Like spaghetti, refined wheat products like this are nutrient-poor choices. They give you very little nutrition for the amount of calories they contain. Any kind of leafy green can be a substitute for a piece of bread - try topping romaine leaves with hummus or tuna salad.

Mashed Cauliflower

Mashed Potatoes

One cup of cooked cauliflower has only around 40 calories. With this low number, you can enjoy several cups! Steam until very tender, and then mash them up with your favorite seasonings.

One cup of cooked potato has about 114 calories. Many recipes call for added butter and milk, increases the calories even more. Leave these out, and season them with no-calorie spices.

Kale Chips

Potato Chips

I know they sound weird, but they are surprisingly delicious! Simply break up a bunch of kale, toss with seasonings and a bit of olive oil, and bake at 350 degrees until crisp. As with other leafy greens, the calorie content in kale is extremely low - the only ones you have to watch here are from the olive oil. Half a tablespoon will only set you back about 60 calories.

One small bag or one serving is usually around 150 calories with a lot of unhealthy fat. And who ever eats only one serving? It's easy to consume several hundred calories of chips in no time. Go with the kale, and you can eat the whole tray!

Sparkling Water

Soda

Sparkling water offers zero calories and all of the fizz! If you are a soda-craver, switching to plain water can be tough. For carbonation, try a calorie-free sparkling water flavored with lemon, orange, or raspberry or real fruit juice. For unlimited soda, invest in a siphon or other appliance designed to carbonate water.

At about 150 calories per 12 oz. can, drinking sugar water like this is a sure way to deprive your body of real nutrition. Eliminate the empty calories from soda and other sweet beverages to allow room for more nutritious foods.

Ideal Body Composition: What You Should Know

2012-01-19T19:03:03Z

We live in a culture that has become increasingly more obsessed with body image and weight. Dangerously thin bodies are celebrated and coveted, perpetuating the unrealistic goal of obtaining an ideal body--one devoid of any trace of fat. The pencil-thin models we see when we turn on our televisions or flip through our favorite magazines have a major influence on how we feel about our own bodies. We often compare ourselves to these slender public figures, and all too often we end up feeling like we don't measure up.

We all know that many celebrities and models have body fat percentages that are below what is termed "normal" or even "healthy." But with all of this talk about body size, body composition, and weight, we often lose focus on what is important: our health. A thin body does not necessarily equate to a healthy body. In fact, our bodies require a certain amount of fat in order to function properly.

Why Your Body Needs Fat

Your body requires a minimum percentage of body fat normal functioning, and this amount varies quite significantly for males and females. The human body needs a certain level of fat for several reasons:

Fat provides insulation for the body.
It is required to metabolize the fat-soluble vitamins A, D, E, and K
It is essential to the formation of cell membranes and hormones.
It is used in many chemical reactions that take place in the body.

Women naturally need more body fat related to child-bearing. Normal bodily functions could be disrupted if your body fat percentage falls below a certain level. For men, the minimum amount of body fat percentage for survival is 5%; for women, it's 8%. However, there are ranges established for optimal health--for men this range is 10-25%, and for women it's 18-30%.

The Dangers of Being Too Skinny

Being too thin can be just as dangerous as being overweight or obese. For example, women need to have at least 13-17% body fat in order to menstruate, a normal body process. If a woman loses too much weight--to the point that her natural menstrual cycle stops completely--this is her body's way of telling her that she has become too thin.

In addition to causing temporary infertility, having too little body fat can negatively affect the health of your bones. Your bones require a certain amount of estrogen, a hormone produced by the ovaries, adrenal glands, and fat tissues.

How to Determine Your Body Composition

There are several ways to determine body composition. The "gold standard" is hydrostatic weighing (underwater weighing). This method has been proven to be the most accurate at finding body fat percentage, but it's expensive and difficult.

Another reliable method is called bioelectrical impedance analysis. This method has become popular because it is reliable, fast, easily-administered, and pain-free.

Finally, there is the skinfold method, which is quick, cheap, and easily-administered. However, the drawback of the skinfold method is that its accuracy depends on the skill of the person administering the test as well as the quality of the calipers used. If you'd like to know your body fat percentage, ask your local gym if they provide any of these body composition tests.