Nutri-Views--Current Topics in Nutrition, Exercise and Health

Mindful Eating? Another Reason NOT to Eat at the Computer

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Thu, 03 Mar 2011 03:31:00 +0000

I am so guilty. Though we already know working with a bowl of candy next to you is a good way to add a few inches to your waist without remembering the culprit, I thought I was fooling the system. The meals I eat at work are portioned out perfectly ahead of time, so why does it matter if I multi-task lunch and plowing through my to-do list?

Oldham-Cooper and colleagues ad the University of Bristol have brought my logic to a screeching halt. Apparently mindlessly eating of controlled portions can still sabotage your goals. In this study, participants were given a standard portion of food to eat at lunch, but one group of participants ate the food and played solitaire, while the other group ate the meal in a quiet room without distractions.

A few hours after the meals, volunteers were asked to both recall the contents of their lunch meal do a "taste test" of cookies. Those who ate without distractions were able to 1) remember what they ate during the standard lunch meal; and 2) chose to eat fewer cookies during the taste test, as compared to the volunteers who played computer games during lunch. Apparently it really is better to pay attention to the meal while you're eating it!

Ironically, I'm eating cottage cheese and berries even as I type now--type a sentence--take a bite--type a sentence. What can someone do if they're having trouble kicking this habit?

1. Start by eating the big meals mindfully-- you want to be able to get your body's messages after taking in a substantial amount of energy. If you typically eat all of your meals in front of the computer, TV, or some other distraction, start with one mindful meal each day and work up from there.

2. Choose lower calorie fruits and vegetable for your multi-tasking snack. Eating plain vegetables at the computer or in front of the TV is a great way to turn your "bad" habit into a healthful choice. If you don't like the experience of eating plain veggies, don't worry--you'll forget the whole thing within a few hours ;-)

Top 10 Eating Tips for Very Active People

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Wed, 02 Mar 2011 17:22:00 +0000

10. Primarily anaerobic and/or vegetarian athletes should supplement with creatine

9. Steer clear of packaged snacky foods; focus on fruits, veggies and lean protein for snacks

8. Limit or avoid alcoholic beverages

7. To limit fat and excess weight gain, consistently sleep at least 7 hours each night

6. Loose weight and fat by timing the majority of high-GI carbohydrate before and after workouts; whole grains, fruits, and non-starchy veggies the rest of the time

5. Gain lean weight by slowly increasing healthy high-fat snacks (e.g. nuts) and including a high protein snack before bed (cottage cheese w/ berries, lean meat, and low-fat cheese are all good choices)

4. Plan effective high-carb, moderate protein and low-fat pre-game meals

3. Minimize eating out and fast-food

2. Drink water and other flavored low-calorie beverages early and often

1. EAT a low-fat, high-carbohydrate with protein (4:1 ratio) snack immediately after weightlifting, other strength and conditioning, and skills practices

Smaller Snacks, Bigger Bellies?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 01 Mar 2011 20:10:00 +0000

Despite a new food guide pyramid, 2010 Dietary Guidelines, and an explosion of weight loss products, there is no sign of obesity relief. Americans are trading value-based “super-sized” portions for mini versions of junk-food favorites. But are dwarfed Chips Ahoy and Oreo Cookies really the answer?

Ask Rita Coelho Do Vale and her crew at Tilburg University in the

Netherlands

—you’ll probably get a big and giant “NO!” This research group asked “does having access to several little bags of snacks really make a weight-conscious person able to control his or her intake better?” In order to find out, the researchers first made half of the participants “weight-conscious” by weighing them in front of a mirror—sounds like fun, right? Anyway, the other half didn’t have to do this part. After that the both groups of volunteers were plopped in front of a TV and asked to “rate advertising.” While watching TV, participants had access to many small packages of chips (like 100 calorie packs) and two large bags of chips.

The people who did not get weighed, and were not prepped to be weight conscious, ate the same amount of chips, independent of whether they chose to eat from the small or large bags. The participants subjected to the sadistic weighing protocol ate significantly more chips if they chose to start munching on the nine small bags, instead of two large bags.

But what does it all mean? Essentially, the study results suggest that people who are weight conscious and have access to many tiny portions may be tempted to overeat. Several 100 calorie packs will quickly add up to the same amount of Calorie damage as an ice cream sundae, with only a fraction of the satisfaction. Does this mean that manufacturers of mini cookie bites are pure evil? Probably not. As I told my disgruntled students yesterday in class, 100 Calorie packs aren’t a healthful choice—they are about 100% refined carbohydrates (added sugars and processed grains), and the new 2010 Dietary Guidelines explicitly recommend that we avoid these types of food. But they there may be a way to include 100 calorie packs without overdoing it if you really enjoy them.

How can someone include these types of foods in a reasonable way? Most importantly, do not go for the variety packs, which include an assortment of treats in one package. Having several small portions of a variety of junk foods is disastrous for the same reasons as belt-busting buffets. Variety is the spice of life; unfortunately, junk-food variety is a nutrition nightmare. Research, dating as far back as the 70s and 80s, shows that increased food variety also adds up to more overall calorie intake. In 1981 Barbara Rolls and pals showed that different sandwich fillings caused people to eat more sandwiches—even boring food will be eaten in excess if there is a lot of variety and easy access. As such, if you choose to buy 100 calorie packs, go for only one kind of treat. Also, keep the foods stashed away in the cupboards. Out of sight…

Healthy Brownies--or Heart Attack With a Little Whey Mixed In?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Thu, 17 Feb 2011 13:42:00 +0000

I'll admit it--I like a good bargain! So every morning, I open my email to find a list of tempting "daily deals" from group discount coupon websites. Today I saw one from the "The Protein Bakery" in NYC. Being a fan of both protein and cookies, I had to look it up!

To my dismay, The Protein Bakery brownies literally have more saturated fat AND sugar than a Starbucks double chocolate brownie--the Starbucks brownie is also higher in fiber than The Protein Bakery products!

I'm all for a functional food that is actually high in protein and fiber. The marketing behind The Protein Bakery deceives the American public, and distracts from the real health message--choose mostly fruits and vegetables, whole grains, and lean protein (low-fat dairy, lean meat, beans, etc.); enjoy a treat every now and then.

It is misleading to market these products as high-protein or healthful. If you choose to take advantage of this daily deal, please understand that The Protein Bakery products are desserts, and the majority are not high in fiber or protein (as defined by the FDA) .

What do you think? Is there a high-protein cookie or brownie product that is better? Are there other inappropriately marketed foods that drive you crazy?

If you're looking for a high-protein treat, try my High-Protein Rice Krispie recipe!

Reaching Resolutions—Can it be done?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Thu, 13 Jan 2011 13:55:00 +0000

By: Jean Gutierrez, PhD, RD, CSCS

1. Prioritize

Decide what is most important to you and make it a priority in your life. For example, if working out regularly will be a priority for you, think about what you may need to do to make it possible to exercise on a daily basis. For example, you may need to give up a prime time show in order to make morning workouts a viable option. For some people, the lunch hour may be the only possible time to be active. Find a consistent chunk of time that you can aside every day, and don't let ANYTHING trivial get in the way of your priority for that slot of time.

2. Set attainable and specific goals.

For instance, "I will loose 20 pounds in January" is not realistic. In this case, even if you manage to loose ten or 15 pounds, you may feel like you have failed. Do NOT set yourself up for failure. It is much better to make behavioral goals that will lead to weight loss. For example "I will exercise for 30 minutes 5 days per week and increase this amount by 15 minutes each month until I reach 75 minutes per day" is a reasonable and likely attainable goal that may help you to loose weight over time. But in any case, you’ve definitely established a healthful habit!

Also, make goals specific, for example "I will eat more fruits and vegetables" is too vague. A goal such as "I will eat 3 cups of fruit and 3 cups of vegetables each day" is an attainable and specific goal. You will know at the end of each day if you have succeeded!

3. Do not try to change everything overnight.

It takes a long time (years) to really change habits. Work on a little bit at a time to move in the direction of better health and a healthy weight. Remember, if you simply exercise for 30 minutes each day, you are still doing more than the majority of Americans and making an improved version of yourself! Remember, taking the stairs, parking farther away, etc. all count as activity! Start there!

4. Plan for rest days and your favorite "junk" foods.

Though "I will work out 7 days a week and eat no ice cream the whole year" may sound like a specific, attainable goal, it is mentally fatiguing to be overly-restrictive. Better goals may be "I will only eat out 1 time each week" and the exercise goal stated above.

5. Find a friend

If you have someone counting on you for support, you will be supported also. We all have down days, and having another person to help you get to the gym or eat right on those days will make a difference. If you have a significant other, try to change your habits together-- you'll both live a happier, longer life!

6. Monitor your progress

How do you know if you've reached your goals each day? You can keep a training journal or food journal-- these will both help. I use little monthly calendars that I hang on the fridge. I make my three specific, attainable goals and then check off each day if I made them.

You can make healthful changes that last throughout the year and for a lifetime. Remember to make specific, attainable goals that are a priority in your daily life!

The Food Stamp Challenge

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 24 Nov 2009 20:13:00 +0000

As detailed by the California Department of Social Services, food stamp usage has increased dramatically in recent years (see graph below from January of 2003 to April 2009 in California). About 7 years ago, I distinctly remember my Public Health Nutrition professor predicting this trend "Food stamps are a barometer of the economy; 'unemployment' statistics only indicate the people who are receiving unemployment benefits. Food stamps usage indicate the number of people who are struggling with food insecurity."

To give students some sense of what it may feel like to deal with food insecurity, the GW Office of Community Service issued the "Food Stamp Challenge." The details of the challenge read as follows:

"The average person living on food stamps receives $28.75 per week. Could you live on that? The Office of Community Service challenges YOU, the GW community, to experience what it is like to live on food stamps throughout Hunger and Homelessness Awareness Week, November 16-21.

You must limit you meal to what can be purchased with $4.11 a day or 28.75 per week and/or what you can secure for free."

Students who participated in the challenge echoed a lot of the same complaints "fruits and vegetables are possible to include on this budget; I had to live off of pasta and Ramen."

In light of these challenges, I attempted to make my own plan, while staying true to the challenge guidelines. I spent within the $28.75 allotted for the week and obtained prices from a food delivery service, operated by a local grocery store in Washington, DC. The associated meal plans provide about 1780 kcal, 100g protein, 295g carbohydrate, 35g fiber, 40g fat (4% of total kcal from saturated fats), and contain about 5 servings of fruits and vegetables on average (including beans). There are only 3 days presented here, but each day could be repeated (total of 6 days covered) with extra food to cover the final day. If benefits are dispersed monthly, more dietary variety can be integrated day to day because a greater variety of foods could be purchased at one time.

See the grocery list and meal plans here.

Living on food stamps is no small feat. In order to create healthy and adequate meals, more time must be taken to prepare foods and plan meals. Further, cooking and nutrition knowledge is a barrier to creating cheap, healthy meals. Though my plans met national dietary guidelines for macronutrient distribution (AMDR; the amount of proteins, carbohydrates and fats that should be in one's diet) and daily fiber intake, Vitamin E was critically deficient (only 40% of the RDA for the first day of the meal plan).

Exercise Activity Log

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 17 Nov 2009 20:01:00 +0000

I was perusing around the internet for an activity log to show one of my nutrition classes today. I was a little disappointed by the options. Some logs are great for people who are just starting to exercise, but it's difficult to find a log for the advanced exerciser who may be using ACSM or NSCA general guidelines (rather than accumulating "x" number of minute/steps per day). On this log, I left out stretching, since static stretching is a bit controversial. I also didn't include warm-up or cool down components, but it is important to do both. I had a bit of trouble making a log that isn't overly complicated, but also has room for specific exercise/reps/sets. Please comment if you have any suggestions for modifications to this log or know of another good exercise log for the advanced exerciser!

CLICK HERE TO DOWNLOAD THE ACTIVITY LOG IN PDF FORM!

Fill Up on Fiber—Fight Fat?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Mon, 14 Sep 2009 22:50:00 +0000

Taking in loads of dietary fibers, which are found in natural foods like fruits, vegetables, legumes and whole grain cereals reduces the risk of diabetes and cardiovascular disease.¹ As an added bonus, epidemiologic studies provide evidence that high dietary fiber intake prevents obesity and is inversely related to body weight. For instance, one study of 2909 participants (CARDIA) looked at the relationship between dietary fiber intake and weight gain over ten years.¹ Participants with fiber intakes in the highest 1/5 of the study group had body weights that were significantly lower than those in the lowest 1/5 of fiber intake. Liu et al.² used data from The Nurses Health Study, a study of 74,091 nurses over time, to show that women who increased dietary fiber the most gained about 3.3lb fewer pounds than women with the smallest fiber increase over 12 years. Increasing dietary fiber intake may allow an individual to maintain his or her weight over time.

In 2009, Tucker and Thomas reported the effect of women’s dietary fiber intake on weight gain and fat gain over 20 months, while controlling for factors like age, body weight, fat intake, energy intake and physical activity³. The women were asked to keep a 7–day weighed food record at the beginning of the study and after 20 weeks. The investigators determined that for every 1g decrease of dietary fiber intake (per 1000 kcal) per day, the women gained about 0.5lb (P=0.0061) and increased their body fat by about 0.25% (P=0.0052). On the other hand for every 1g (per 1000 kcal) of increased fiber consumption, the women lost about 0.5lb. When the weight changes were analyzed while controlling for overall energy intake, the association between a decrease in fiber intake and weight gain weakened, but was still significant. The change in body fat % was not ssignificant after controlling for overall energy intake.

Lean and Obese People

The modulation of weight by fiber intake may be dependent upon the initial size of participants. In the 12 year evaluation of the Nurses Health Study, as conducted by Liu et al.², a 14g daily increase of daily fiber intake was associated with a reduction in weight gain of about 7.7lb over 12 years, on average. If the women were overweight at baseline, the reduction of weight gain was greater than in participants who were lean to begin with. In essence, high fiber intake may protect overweight participants from becoming obese. In fact, the risk of developing obesity was decreased by 50% for the women who increased their fiber intake to the highest 1/5 of the group.

In an analysis of 12 intervention studies Howarth et al.⁴ reported that an increase in dietary fiber intake of 14g/day is associated with a 4.2lb weight loss over 3.8 months. Furthermore, participants that were initially obese benefited from weight loss that was three times that of lean participants. These studies suggest that increasing dietary fiber, in addition to emphasis on Calorie intake and macronutrient composition may be very important an overweight or obese person tried to lose weight. Also, feeding kids a diet with sufficient dietary fiber may help to prevent excessive weight gain.^5,6

Functional (Supplemental) Vs. Dietary Fibers

Though fiber supplements are marketed as a healthful addition to weight-loss diets, does the evidence support that fiber supplements will yield the same benefits observed for long-term dietary fiber intake? Unfortunately, the research has not been thorough enough to examine whether fiber supplements are as good as mixed dietary sources of fiber. And as research of fiber intake and LDL lipids ("bad" cholesterol) has suggested, different sources of dietary fiber have differential effects in the human body.⁶ Therefore, the association between each type of supplemental fiber and weight loss would have to be examined before definitive conclusions may be made about fiber supplement and weight loss. On the other hand, some reviews suggestthat fiber supplement in the amount of 6-7g/day may aid weight loss efforts in combination with a hypocaloric diet.^7,8

How Does Fiber Work?

Many mechanisms have been suggested for how dietary fiber aids in weight management, including promoting satiation, decreasing absorption of calories, and altering secretion of gastrointestinal hormones, including ghrelin and CCK. Some researcher think that fiber helps with weight loss mostly through energy displacement (fiber bulk replaces foods with more calories in the diet), since the impacts of fiber intake on weight loss are much less when energy intake is controlled for statistically.

Conclusion

There is convincing evidence to suggest that increasing dietary fiber will reduce overall energy intake and promote weight loss or weight maintenance in overweight and obese individuals. Some studies show greater weight loss for people who receive a fiber supplement in combination with a low calorie diet^7,8—the bulk of added fiber may make it easier for someone to follow a lower Calorie diet plan. The best approach is probably to eat a diet high in natural fibers from primarily fruits, vegetable, legumes and whole grains and maybe add a daily fiber supplement in the amount of 7-14g/day. Experimentally, oat bran, inulin, psyllium and guar gum may be good supplemental fiber choices.

References

Ludwig DS, Pereira MA, Kroenke CH, Hilner JE, Van Horn L, Slattery ML, Jacobs DR Jr. Dietary fiber, weight gain and cardiovascular disease risk factors in young adults. JAMA. 1999;282:1539-1546.
Liu S, Willet WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle aged women. Am J Clin Nutr. 2003;78:920-927.
Tucker & Thomas. Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women. J Nutrition, 2009; 139:1-6.
Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev 2001;59:129-139.
Kimm SY. The role of dietary fiber in the development and treatment of childhood obesity. Pediatrics, 1995;96:1010-1014.
Erkkilä AT & Lichtenstein AH. Fiber and Cardiovascular Disease Risk: How Strong Is the Evidence? The Journal of Cardiovascular Nursing, 2006;21:3-8.
Editorial. Dietary Fiber and Control of Body Weight. Nutrition Metabolism and Cardiovascular Diseases, 2007;17:1-5.
Slavin JL. Dietary fiber and body weight. Nutrition, 2005;21:411-418.

Healthy 5 Cheese and Sausage Pizza

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Wed, 29 Jul 2009 16:19:00 +0000

This pizza is rich and delicious! If you don’t use the word “healthy” when serving this dish, your guest (or family) will never know. To limit the sodium content, prepare your own pizza crust and sauce—this could reduce the sodium per slice by 200-500mg per serving, depending on the dough and sauce recipes. Enjoy!

1 uncooked whole wheat pizza crust (like Trader Joes; about )

½ cup crumbled/broken soft goat cheese

1 cup pizza sauce (homemade or canned)

¼ cup chopped tarragon leaves (or basil or oregano)

2 links reduced fat chicken sausage (like Trader Joes Tomato-Basil), cut in to slices

1 cup (about 4oz) shredded 2% mozzarella or 4-cheese Italian blend

Instructions

Pre-heat oven to 450^oF (232^oC)

1. Allow pizza dough to stand to 30 minutes

2. Knead dough into an elastic ball (flour surface with whole wheat flour, if needed)--allow to rest for 3-5 minutes

3. Toss or roll out dough, so that it fits roughly on a 15 X 12” cookie sheet; allow to rest for 2 minutes

4. After waiting, sprinkle goat cheese evenly on top of the dough and press the cheese into the dough and spread the dough to the edges of the cookie sheet

5. Pour sauce evenly over the dough and smooth with the back end of a spoon.

6. Sprinkle the tarragon evenly over the sauce

7. Place the sausage slices evenly over the pizza

8. Sprinkle shredded 2% mozzarella evenly on top

9. Add to oven; cook for 12-15 minutes, until the edge of the crust is crisp and brown(er)—use oven light for viewing

10. If the cheese is not browned when the crust is crisp and brown, turn the broiler on high and broil for 1-2 until cheese on top is lightly browned and bubbly (do not walk away from the pizza while it is broiling)

11. Allow pizza to rest for 5 minutes before cutting into 6 even slices with sharp pizza cutter

Serves 6

Nutrition (for 1/6 of recipe): 330 Calories, 11g fat, 850mg sodium, 41g carbohydrates, 5.5g fiber, 16.5g protein, 345mg calcium, 430mg potassium

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

Protein with a Purpose: Powerful Nutrition for All Exercisers

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Mon, 20 Jul 2009 17:12:00 +0000

The protein needs of athletes is a common point of disagreement among nutrition professionals. In response, many established researchers have investigated this question in controlled clinical trials. A summary of the evidence presented by the the National Diary Council (NDC) in a whey protein booklet highlights the importance of high-quality protein for exercisers, older people and individuals on a reduced-energy diet. The article references a recent position of the American College of Sports Medicine (ACSM), the American Dietetic Association (ADA), and the Dietitians of Canada (DC) where exercise nutrition authorities agree that regular exercisers may benefit a protein intake that is up to two times greater than the American RDA (0.8g/kg or 0.36g/lb).

Skeletal muscle is degraded by both endurance and strength exercises. Intuitively, it seems that athletes of both kinds, for example runners and powerlifters, may need extra protein to compensate for the demands of exercise-- a lot of research supports this notion. After endurance or resistance training, the exerciser may require a protein intake that is up to two times the RDA value to maximize skeletal muscle mass and achieve peak performance. The following are the protein recommendations (in grams of protein per each lb or kg of body weight) that may be appropriate for different types of exercisers:

A recreational exerciser: 0.5-0.7 g/lb (1.1-1.54g/kg)

An endurance athlete: 0.5-0.8 g/lb (1.1-1.76g/kg)

A strength training athlete: 0.5-0.8 g/lb (1.1-1.76g/kg)

An athlete restricting calories: 0.8-0.9 g/lb (1.76g/kg-1.98g/kg)

For example, the RDA for a 180 pound strength-trained athletes is about 65g/day. A dietary protein intake of 65g/day may be acheived by eating about 8 oz of boneless/skinless chicken breast, for example. On the other hand, both endurance and strength athletes weighting about 180 lb (~82 kg) may require between 90g/day and 144g/day of daily protein. The 90g/day to 144g/day protein recommendation may be met by eating between 11 oz and 18 oz of chicken breast or about four to seven 1-oz scoops of whey protein. In order to maintain skeletal muscle, up to 0.9g of protein per pound of body weight may be beneficial for an athletic individual consuming a reduced-calorie diet. Given that gymnasts, rowers, wrestlers, bodybuilders, powerlifters often utilize lower-calorie meal plans, a higher protein diet may be valuable for these individuals.

Though protein is recognized for its role in maintaining and repairing skeletal muscle tissue,some amino acids may also influence metabolic processes. For example, research performed by DK Layman and his colleagues demonstrates that the essential branched chain amino acid leucine, plentiful in whey protein, signals structural protein synthesis. Leucine appears to “turn on” the muscle-building machinery in the body, in addition fueling muscle during exercise and serving as a structural component of muscle.

The overall amount of protein is important, but the quality of dietary protein is also of consequence. High-quality or “complete” dietarty proteins are usually extracted from animal sources. Most vegetable proteins, like those coming from beans, grains and nuts, do not contain all of the needed parts and must be carefully “complemented” to be complete. Furthermore, plant proteins are generally low in signaling proteins, like leucine. If you are a vegetarian, soy is a good source of plant-based protein. Also, this chart is a helpful guide for meal-planning with the use of complementary proteins.

In conclusion, both competitive and recreational exercisers may benefit from dietary protein intake that is up to two times greater than the RDA. High quality dietary proteins include lean meat, low-fat dairy, poultry, eggs and whey powder.

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

Bring on the Breakfast--Eat Early, Stay Skinny

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Fri, 29 May 2009 14:04:00 +0000

Breakfast, though still recognized as the "most important meal of the day," is losing popularity among teens and young adults. In fact, a 2009 report from the International Food Information Council (IFIC) notes that less than half of Americans actually eat soon after rolling out of bed, but why?

According to the IFIC review on breakfast and health, breakfast skippers have cited the following reasons:

Forget to eat
Not hungry
Not enough time/inconvenient
Don't know what to eat

Unfortunately, some individuals may also skip breakfast in order to "save calories" for later in the day or as a general weight loss strategy. In truth, science indicates that morning meals help dieters maintain weight loss. For those who are already at a healthy weight, regular breakfasts may keep you there!

Breakfast and BMI in Kids and Teens

As of 2005, 25% of children in the US were overweight and 11% were obese. According the IFIC breakfast review, several national surveys reveal that breakfast skipping is associated with higher BMI in kids and teens. Furthermore, a recent study published in the American Journal of the Dietetic Association (2009) examined the link between children's BMI and participation in the school lunch and school breakfasts programs. Obesity in children has tripled in recent decades and children get a lot of calories from these school dining programs. The researchers were interested in seeing if participation in breakfast or lunch programs could be linked to BMI. On the contrary, the study showed that school lunch has no effect on BMI or risk of overweight or obesity. Participation in the school breakfast program was associated with a significantly lower BMI. Since the program enables children to have breakfast consistently, the researchers think that the program may promote a healthy BMI in children.

Breakfast and BMI in Adults

Does skipping breakfast help you scrimp on calories and slip into skinny jeans? I think not! As reported by the IFIC breakfast review, breakfast skippers may have a 4.5 times greater risk of obesity than those who regularly enjoy the morning meal. A study conducted by Purslow et al. reports that people who eat the highest percentage of total daily calories at the breakfast

have significantly lower BMI values. Finally, data collected from the National Weight Control Registry show that 90% of people who sucessfully meaintained a 30 pound weight loss for at least one year ate breakfast at least 4 times per week.

On a Diet? A High-Protein Breakfast May Help You Stick to It!

Dr. Leidy and her colleagues at the The University of Kansas Medical Center investigated whether extra protein added to the lunch, breakfast or dinner of men on a calorie restricted diet would lead to greater feelings of fullness 3 hours after the meals and throughout the day. They reported that men on a diet felt fuller when extra protein was added to the breakfast meal. The results of this study suggest that eating a high-protein breakfast may help you follow your weight loss plan.

Make Breakfast Work for You

Are you busy or unsure of what to make? Try these tasty and simple breakfast options!

Whey to Go

Small blender appliances with a portable cup make to-go morning shakes as easy as scoop, blend and drink on the go! Combine in an individual blender:

1 scoop of vanilla whey protein

1 cup of milk

1 small banana

1 Tbsp of peanut butter

2 packets of artificial sweetener (optional)

Nutrition: About 400 Calories and 32 grams of protein

Good Morning Oats

While working on my graduate degree, I've had to wake up at 4:00 AM to test participants more times than I care to remember. If you want a healthy whole-grain breakfast in a flash, combine the ingredients in a bowl the night before. In the morning, simply heat and eat!

1/2 cup old-fashioned oats

1 cup 1% or non-fat milk

1/2 cup of blueberries or raspberries (fresh or frozen)

1/4 tsp cinnamon

2 packets artificial sweetener (optional)

Nutrition: About 410 Calories and 14 grams of protein

Berries and Yogurt

Not sure when you'll be able to eat your breakfast creation? The use of frozen berries keeps this meal cool and safe for hours.

1 cup frozen raspberries

1 cup plain low-fat yogurt*

2 packets artificial sweetener (optional)

Nutrition: About 200 Calories and 12 grams of protein

*For a higher protein option, replace the yogurt with low-fat cottage cheese (240 Calorie and 31 grams of protein)

Whole Grain English Muffin and Lox

Get whole grains, protein and omega-3 fats in one swoop with this easy take-along option!

1 whole wheat English muffin, toasted

2 Tbsp low-fat plain or veggie cream cheese

2 oz Lox (smoked salmon)

Nutrition: About 290 Calories and 17 grams of protein

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

Five Sources of Food Poisponing That Will Surprise You!

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 19 May 2009 14:35:00 +0000

5. Fresh Raw Produce

Animal waste contaminates produce in the field

Contaminated farm equipment; unsanitary storage facilities
Wash foods well before cut for salad; wash foods like melons before cutting in to them

4. Your Counter Top and Sponge

Easy for home counters, sponges and cutting boards to become contaminated

Clean counter tops with antibacterial spray
Replace sponges, wash cloths and kitchen towels often; allow dishes to air dry
Use color coded cutting boards: at least one for meats and one for fresh veggies and fruits; do not stack cutting boards in storage

3. Barbeques

Luke Warm “Cold” Foods

Cold foods (e.g. potato salads, macaroni salad, etc.) should be kept below 40F; food left out should not be eaten after 1 hour

Cross contamination between barbeque plates

Use separate plates for raw and cooked foods and different utensil for turning and removing cooked meat

2. Leftovers

Please see table for keeping time of leftovers; for large amounts of leftovers, store right away in shallow pans
When leftovers are not reheated to above 165 F for 15 seconds

1. Your Hands and the Hands of Others

The Norovirus is often spread person to person or in food handling
Laws about proximity and accessibility of hand washing facilities
Washing hands at home in between handling

Food Safety Facts

1. Food borne diseases cause about 76 million illnesses (about 1 in every 4 Americans) and 5,000 deaths in the US each year.

2. Freezing does not kill bacteria

· Freezing will only slow bacterial growth

3. About ½ of the food poisoning outbreaks were sourced at a restaurant (CDC: 1998-2002)

· About 20%of outbreaks begin at home

· 7% originate in school or work place cafeterias

4. The majority of food borne illness is carried by a mixed dish (not a single food; about 56% of outbreaks with a known origin)

o Fresh veggies are responsible for about 3-4 time more outbreaks of food borne illness than eggs!

o 36% of food poisoning outbreaks have an unknown vehicle (the experts don’t know what kind of food it came from!)

o Poultry causes more outbreaks than any other protein

5. Food borne disease can be caused by bacterial, viral, or parasitic or chemical contamination.

6. Hazard Analysis and Critical Control Points HACCP is the system used by facilities to maintain the safety of food

General Food Safety Tips

Keep hands clean
Cook meats, especially ground meats thoroughly
Keep cold foods cold and hot foods hot before serving

Hot foods must be kept at a temperature of 140F or higher before serving
Refrigerator temperature is between 35-40F- bacteria grow the slowest temperature--a packed frig will become warmer due to poor air circulation

http://www.cdc.gov/mmwr/preview/mmwrhtml/ss5510a1.htm?s_cid=ss5510a1_e#tab8

Easy Beef Lasagna

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Fri, 15 May 2009 21:57:00 +0000

This recipe is a throw together dish that can feed one person for several meals. In order to avoid cooking the lasagne noodles ahead of time, prepare the casserole the night before you plan to eat it. When you're ready for dinner, you need only pop it in the oven!

Ingredients

3 cups cooked lean ground beef (96% or 90%) (Buy 1 lb)

1 (26-oz.) jar fire-roasted tomato-and-garlic pasta sauce

1 (15-oz.) container low-fat ricotta cheese

1/2 cup shredded Parmesan cheese ( shredded kind in the little plastic tub will taste better)

6 whole wheat lasagna noodles

2 cups (8 oz.) part skim or low-fat shredded mozzarella cheese

Directions

1. Stir together ground beef and pasta sauce. Stir together ricotta cheese and Parmesan cheese.

2. Spread one-third of meat sauce in a lightly greased 11- x 7-inch baking dish; layer with 3 lasagna noodles and half each of ricotta cheese mixture and shredded mozzarella cheese. Repeat procedure once. Spread remaining one-third of meat sauce over mozzarella cheese.

3. Allow the dish to sit overnight

4. Bake, covered, at 375° for 1 hour; uncover and bake 15 more minutes. Let stand 10 minutes before serving.

Note: Used Classico Fire Roasted Tomato & Garlic pasta sauce.

Easy Turkey Lasagna: Substitute 3 cups cooked ground turkey for 3 cups cooked lean ground beef, and proceed as directed.

6 to 8 servings

Tips for Eating Out Healthfully!

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 10 Mar 2009 02:22:00 +0000

1. At a burger-type fast food place, the safest choice is a plain salad lettuce and raw vegetable salad with grilled chicken breast.

- Top the salad with a small package of almonds, pecans, or sunflower seeds

- For dressing, stick with 1 tablespoon of oil and vinegar or a light dressing
- Choose vinaigrettes over creamy dressings

- Avoid croutons, cheese, and grilled bread on the side

- Avoid low-fat fruity dressings; they are usually loaded with added sugar

2. Not all salads are healthy
- Specialty salads are often laden with hidden sugars and saturated fats
- Ensure that meats are not breaded or cooked in butter before ordering

3. At a sit-down chain restaurant, a grilled or broiled lean protein, along with steamed, grilled or roasted vegetables on the side, is the most satisfying and healthy meal to order.

- The best protein sources to order at dinner chain restaurants are usually grilled chicken, grilled/broiled fish or shellfish, without added sauces or butter rub

- An appropriate protein portion should be about the size of your palm. ½ of a large portion may be immediately placed in a to go box before you enjoy the meal

- Bread and chips are mindless filler
- Layered, stuffed, or caked (like crab cake) meat dish are usually cooked with white flour and saturated fats

4. Avoid buffets like shark-infested waters!

- It’s nearly impossible to control exercise self control with a variety of foods easily accessible; many studies support this fact

- When at a buffet, load your plate with available raw vegetables and top with the grilled chicken, a hard-boiled egg and nuts

5. Limit alcohol in general. If you have a drink, enjoy it during or after the meal, not before.

- Alcohol limits inhibitions, it is harder to make the right food choices after a beer

- One glass of wine or beer may be enjoyed with or after dinner

- Most alcoholic beverages, especially mixed drinks, provide unneeded energy and may limit the body's ability to absorb vitamins

6. Look up the menu online before leaving; find a meal that includes a healthy source of protein (such as fish, chicken or legumes) and is low in saturated fats and carbohydrates. Make your choice before leaving home. Click here to search for the calories and other nutritional information of your favorite dishes!

7. In the case of a planned dinner or party, eat a small portion of protein before leaving home. Have a chicken breast the size of your palm to reduce hunger while waiting for you meal. This preventive strategy will allow you to refrain from unhealthy appetizers.

8. Always carry your own tuna or salmon (milder) packets and/or nuts in your gym bag, briefcase, or car. Yes, you'll be ridiculed , but you will also be able to order a plain salad and top it with a healthy protein source.

9. Stay hydrated with water throughout the day and at the dinner table. Thirst is sometimes mistaken for hunger.

10. Traditional desserts of any kind are not your friend (unless it's your birthday :-). If other diners are indulging, order a decaffeinated coffee.

The Grocery Shopping Guide

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Thu, 26 Feb 2009 16:41:00 +0000

You’ll gain a healthier pantry by following the following grocery shopping guidelines! Purchase mostly “whole” foods and avoid excess processing and packaging. Also please don't be fooled by terms like "natural" and "organic." All added sugars are from a "natural" source, so moderation shoulde used with "all-natural" cookies and similar products that may have an artificial coloring or flavoring!

1. Shop mostly around the perimeter
2. Avoid bags, boxes, pouches, wrappers, and other forms of packaging, in general
3. Make a list; don’t wander down certain aisles (you know, that one with all the chips and cookies ;-)
4. Choose wisely from the following groups:

Produce
- All fresh produce are good choices—even potatoes are good in moderation!
- Choose types that you will actually eat
- Pre cut and/or washed is fine. Make it easy on yourself!
- Bananas, bagged apples, bagged grapefruit, broccoli, sweet potatoes and spinach give you a lot of bang for your buck!
- Try frozen fruits and veggies without added sugar or sauces—they are usually an economical choice!

Grains
- Look for the word “whole” in the ingredients section of breads, pastas and cereals
- Whole kernels intact are even better: brown rice, quinoa, old-fashioned rolled or “steel-cut” oats
- At least 3g fiber per serving
- Less than 10g of sugar per serving of cereal
- Avoid pastries, cakes, cookies, etc.

Protein
- Choose “lean” types, with less than 5g of fat per 4 oz serving
- Chicken, fish, shellfish, 96% lean ground beef, top round roast (beef), center-cut pork tenderloin, eggs, egg whites, beans and soybeans all fit
- Avoid forms that are high in saturated fat and/or high in processing (salt and nitrates)

Dairy
- Choose “lean” types, with <5g fat per serving b. Low-fat cheese sticks, low-fat cheddar, ground Parmesan/

- Romano, low-fat milk, low-fat yogurt, low-fat cottage cheese

Fats
- Choose plant and fish sources
- Choose “whole” forms—Nuts, olives, fish. Cooking with oil is preferable to cooking with butter or lard. Use PAM whenever possible

Bring a Lunch—Fast and Fit

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Mon, 16 Feb 2009 17:53:00 +0000

A simple lunch sandwich at a deli can easily provide more than half your daily needs for Calories and fat. Try these ideas for a healthy lunch that will help you reach your goals!

1. Sandwiches/Wraps
Bread: Use a whole grain product, like whole wheat or rye bread, South Beach® tortilla wraps, or corn tortillas.

Meat/Protein: Grilled/baked chicken (made in bulk on the weekend); Peanut or Almond Butter—Tuna or Salmon Packet

Cheese: Cabot 50% or 75% light—babybel laughing cow light cheese—one slice of regular cheese

Spreads: Avoid Mayo—Choose Hummus—Mustard—Light Mayo

2. Salad*
Lettuce: Any kind you like: my favorites are spinach, romaine and arugula

Meat/Protein: Grilled Chicken—hrad-boiled egg—packet of salmon or tuna—low-fat cheese—2-4Tbsp of almonds, pecans or walnuts

Dressing: Newman’s Own light dressing (I like Asian Sesame and Balsamic)—spray dressing (Wishbone; Newman’s own)

3. Dairy and Fruit*

Dairy: Low-fat plain yogurt—light yogurt—low-fat cottage cheese
Fruit: Berries—Nectarine—light canned fruit
Avoid pre-fruited yogurt and pre-fruited cottage cheese

4. Steamable Vegetables and Fish*

Vegetables: Many companies are making vegetable packages that can be steamed in the bag

transfer to bowl and add one wedge of babybel laughing cow light cheese if you like creamy veggies

Fish: Add a packet of salmon or tuna

5. Large casserole or soup prepared on the Weekend

It may be convenient to make a large, healthy casserole or stew on the weekend and take a portion with you to work each day; these foods can also serve as quick meal when you get home!

Try making a healthy lasagna, beef stew or rice and beans!

6. Frozen Meals

Here are some of the best frozen meal choices: Low in saturated fats (2.5g or less); lower in sodium (700mg or less); low in added sugars (5g or less); decent protein content (15g or more). Several of the Kashi® and Healthy Choice® meals meet these guidelines

If there is a brand you like, try going to http://www.calorieking.com/ to check the nutritional value

*These options may be low calorie

Homemade HI-Protein Vanilla Yogurt

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Sun, 25 Jan 2009 20:59:00 +0000

Making yogurt at home is easy, requires little active time and saves loads of cash. You can easily culture a whole gallon homemade yogurt as long as your starter yogurt container includes the statement "Contains Live and Active Cultures."
Here, the traditional yogurt recipe gets ramped up a little with the addition of whey. I also like to add vanilla and Sweet N' Low Brown to the milk once it has cooled a little.

*You will need a candy thermometer*

Ingredients:
1 quart of low-fat or 2% milk
2 scoops unflavored or vanilla whey powder
4 oz of plain commercial yogurt (with live and active cultures)
heavy bowl
thermometer

Directions:
Preheat your oven to 100 F or start a hot water bath set-up -OR-
Alternatively, heat your oven in the warming mode and shut it off as you start to cool the milk (see below).

1. First, heat the milk in a large saucepan, stirring constantly so a skin does not form. Heat the milk slowly until it comes to a simmer and keep it there for about 5 minutes. DO NOT allow the milk to go into a rolling boil or burn.

2. Take the pan off the stove and allow the milk to cool to about 115 degrees F. The milk should not fall below 100 F during the whole culturing process.* Heating the milk to a simmer is important because it kills harmful/competitive bacteria, so you healthy cultures can dominate

*3. While the milk is cooling down, purée 2 scoops of whey with 1cup of warm milk; blend until smooth and add back to the milk mixture.*Avoiding clumps here*

4. Once the temperature has reached 115 F, whisk in 2 tablespoons of store-bought yogurt containing live and active cultures with ½ cup of warm milk; add the mixture the rest of the warm milk and stir thoroughly.

5. Cover the bowl, wrap it in a towel. Place the entire thing in the oven which has been turned OFF for 20 minutes or so. Alternatively, you may also fill a small cooler with hot tap water and set the yogurt dish inside.*I like to use a stain-resistant tupperware, since it is heat resistant and has a cover that thats. Also, the tupperware eliminates the need to transfer the yogurt when it has finished culturing** Adding the yogurt starter before the milk is adequately cooled will kill your little friends! So be patient!*

6. Allow the yogurt to set for 4-8 hours; the longer you leave it the 1) harder it will be; 2) more acidic it will be (sour); and 3) more healthy culture it will contain.

Serves 4

Nutrition (with 1% Milk):

170 Calories, 16g carbs, 20g protein, 2g fat

Random Side Note:

If you happen to happen to be overtaken by an impulse-spending urge and buy a bag of cultured cheese, do not melt it! This will also kill the cultures that are useful!

Five Healthy Protein Foods to Start Eating NOW

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 20 Jan 2009 23:44:00 +0000

5 Healthy High-Protein Foods to Start Eating Now!

I think we know that prime rib is not the best nutrition choice, but what are some of the best high protein foods to include for health? There are several factors that may make a food a healthy choice, including:

Nutrient dense: high levels of phytonutrients, vitamins and minerals per serving
Contain healthy sources of one or more macronutrients (protein, carbohydrates and fat). For instance, complete protein, healthy fats, or high-carbohydrate foods with a lot of fiber.
Low calorie density: foods high in volume but low in energy. These foods are also high in water
Foods that protect us from chronic diseases
Low in the nutrients that may make us sick in the long term: saturated and trans fats, salt, refined carbohydrates (sugar and white breads), MSG an other preservative

1. Salmon and Other Fatty Fishes

Salmon and other fatty fishes have so many health benefits. These fish contain special and essential fats called omega-3-fatty acids. Why all the hype about some fat? As reviewed in the Mayo Clinic Proceedings by Dr. John Lee and his colleagues, two research studies showed that supplementing with two omega-3 oils naturally found in fish, DHA and EPA, resulted in 29% to 45% reduction in cardiovascular events for patients who were not taking prescription medications. Experts recommend that most people consume about two 3-4 ounce servings of fatty fish each week to maintain a healthy heart. Those who cannot stand to eat fish may consider taking a fish oil supplement instead. The American Heart Association recommends that individuals with heart disease take 1g of DHA/EPA each day. However, if you are being treated for heart disease, make sure to talk to your doctor before starting any supplement program, since supplements may sometimes interact with prescription medications.

If salmon is not to your taste, consider trying herring, jack mackerel (the one that comes in a can) or tuna. All of these fish are also high in omega-3 fats and are also relatively low in mercury. Generally speaking, health experts agree that the benefits consuming fish, both wild and farmed, outweigh any potential risks from heavy metal contaminants potentially found in water-dwelling creatures. Though some other forms of omega-3 fats are available from plant sources, like flax seeds and walnut oil, these sources have not been shown to have the same cardio-protective benefits as the fish-derived omega-3 fats. Fish have “longer chain” (more carbons) in their omega-3 fats, as compared to plant omega-3 fats. As revealed by Dr. Plourde et al. in the Journal of Applied Physiology, Nutrition and Metabolism, only about 5% of vegetable sourced omega-3 fats are converted to the active form in the body. In short, flax seed oil is still good for you, but fish is a superior source of omega-3 fats.

2. Black Beans

Black beans, and really all beans, are very healthy food choices. As reviewed by Dr. Donna Winham and her colleagues in Nutrition Today, research indicates that a diet rich in beans may help to prevent heart disease, diabetes, and other chronic conditions. Furthermore, beans are good or excellent sources of many nutrients, including: protein, fiber, folate, potassium, magnesium, iron, copper, and manganese. In fact, ½ cup of cooked black beans has nearly 8 grams of fiber—that’s 3-4 times the amount in one slice of most whole wheat breads! Furthermore, black beans are a good source of vegetarian iron. Just remember that vegetarian iron sources are absorbed better with some source of acid, so you might want to add tomatoes and make a black bean chili ;-)

3. Eggs

Perhaps one of the most controversial protein sources of all time, eggs are back in the healthy nutrition spotlight. “Eggs aren’t the dietary demons they’re cracked up to be,” as stated by the Harvard Heart Letter in 2006. Though one large egg contains about 220 mg of cholesterol (about 70% of the maximum recommended amount for 1 day), in the context of a healthy diet, eggs can provide significant benefits. First, eggs are a good source of high quality protein. In fact, the protein content of a whole egg is nearly perfect.

Furthermore, eggs are a good source of choline, a nutrient linked to memory retention, vitamin A, vitamin D and iron. As reviewed in the Harvard Heart Letter above, dietary cholesterol is not the nutrient that’s most related to heart disease—saturated fats, trans fats and refined carbohydrates have a stronger association with high blood lipids and heart disease. With that said, if you are healthy, one egg per day, on average, will enhance your well-being.

4. Low-Fat Plain or Light Yogurt

Yogurt, like all low-fat dairy, is a good source of high quality protein, calcium, and potassium. Even better, yogurt often provides probiotics. Probiotics are the “live and active cultures” that are used to convert milk to creamy yogurt. In other words, yogurt provides the body with healthy bacteria to inhabit the large intestine, which may help to fight off bacteria that cause sickness. Several research studies suggest that yogurt may enhance the immune system, help gastro-intestinal distress and support vaginal health. Some yogurts are made with enzymes, instead of healthy bacteria, so look for the “live and active cultures” on the label!

5. Extra Lean Beef

Though some dietary iron may be gleaned from vegetarian sources, the intestines actually have special transporters for heme iron, or the iron contained in meat. Therefore, iron provided by meat sources, like lean beef, are absorbed about 3-5 times better than vegetarian sources. A 3oz broiled beef patty (95% lean ground beef) has 2.5mg of iron. That’s about a third of the RDA (a value of a nutrient that will meet the requirement for the vast majority of the population) for a man and 1/7 of the RDA for a woman. As an added bonus, a small amount of beef will enhance the absorption of non-heme (vegetarian-sourced) iron. So that’s a good reason so add a little lean beef to your black bean chili! Be aware of red meat high in saturated fat, however. The calories and artery-clogging saturated fat values add up quickly if beef is eaten haphazardly. The best choices for beef are listed below; each has five grams of fat of less for each raw 4oz serving.

Beef

Eye round ~ top round ~ bottom round ~ sirloin tip side ~ top sirloin ~ brisket flat half ~ 96% lean ground beef

Protein is an essential nutrient and many nutrition and fitness professionals believe that extra protein is required for active individuals. Furthermore, the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), and the International Society of Sports Nutrition (ISSN) recommend up to about 1.8g/kg of body weight (about 0.82g/lb of body weight) for individuals who lift weights on a consistent basis. Fatty fish, beans, eggs, low-fat dairy products (including yogurt), and lean meats (including beef) may all be included as healthy dietary protein sources. Want a hearty dose of protein, fiber and iron? Try the easy, low-fat chili recipe below!

97% Lean Ground Beef Super Easy Chili

Step 1: Combine in large soup pot: 1 lb 97% lean ground beef, 1 can (14 oz) fire- roasted tomatoes, 1 large jar (24 oz or thereabouts) salsa, 1 can of black beans (well-rinsed), 1 can kidney beans (well-rinsed), red pepper flakes, black pepper and hot sauce to taste.

Step 2: Cook on medium heat for 1-2 hours and enjoy

Nutrition (1/8 recipe): 200 Calories, 20g protein, 26g carbohydrate, 2g fat, 8 g fiber

Motivation: Reaching Resolutions-- Can it Be Done?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Wed, 14 Jan 2009 18:49:00 +0000

Every year, millions of people carefully construct New Year's resolutions designed to improve health, fitness or looks. Gyms are full, trainers are busy, and people are motivated to reach their goals. What are the keys to keeping January momentum moving all year long?

1. Prioritize
Decide what is most important to you and make it a priority in your life. For example, if working out regularly will be a priority for you, think about what you may need to do to make it possible to exercise on a daily basis. For example, you may need to give up a prime time show in order to make morning workouts a viable option. For some people, the lunch hour may be the only possible time to exercise. Find a consistent chunk of time that you can aside every day, and don't let ANYTHING trivial get in the way of your priority for that slot of time.

2. Set attainable and specific goals.
For instance, "I will loose 20 pounds in January" be not be realistic. In this case, even if you manage to loose ten or 15 pounds, you may feel like you have failed. Do NOT set yourself up for failure. It is much better to make goals that will lead to weight loss. For example "I will exercise for 30 minutes 5 days per week and increase this amount by 15 minutes each month until I reach 75 minutes per day" is a reasonable and probably attainable goal that will help you to loose weight over time.

Also, make your goals specific, for example "I will eat more fruits and vegetables" is arbitrary. A goal such as "I will eat 3 cups of fruit and 3 cups of vegetables each day" is an attainable and specific goal. You will know at the end of each day if you have succeeded!

3. Do not try to change everything overnight.
It takes a long time (years) to really change habits. Work on a little bit at a time to move in the direction of better health and a healthy weight. Remember, if you simply exercise for 30 minutes each day, you are still doing more than the majority of Americans and making an improved version of yourself! Remember, taking the stairs, parking farther away, etc. all count as activity! Start there!

4. Plan for rest days and your favorite "junk" foods.
"Though I will work out 7 days a week and eat no ice cream the whole year" may sound like a specific, attainable goal, it is mentally fatiguing to be overly-restrictive. Better goals may be "I will only eat out 1 time each week" and the exercise goal stated above.

5. Find a friend
If you have someone counting on you for support, you will be supported also. We all have down days, and having another person to help you get to the gym or eat right on those days will make a difference. If you have a significant other, try to change your habits together-- you'll both live a happier, longer life!

6. Monitor your progress
How do you know if you've reached your goals each day? You can keep a training journal or food journal-- these will both help. Personally, I use little calendars that I hang on the fridge that look like this. I make my three specific, attainable goals and then check off each day if I made them. Click the links below to see a google .doc version of this calendar.

January Calendar
February Calendar

The Fat Factor- What Kind and How Much?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Wed, 10 Dec 2008 17:49:00 +0000

In the 1990s dietary fat was considered the epitome of diet destruction, but now we understand that fat is important for normal body function and growth. In fact, humans need the certain essential fats to live!
Though eating dietary fat is important, the we should make an effort to get most of it from unsaturated plant or fish sources. For example, raw nuts are a part of a healthy diet because they include essential fats and vitamin E. Many fishes contain essential dietary fats in their most active forms--try to get at least two 3-6oz servings per weeks (depending on body size).
The following table shows several healthy fat sources and the amount needed to get a 10g portion of fat. Most women should aim for an intake between 35-60g fat each day.

Easy “BBQ” Pork Chops

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Wed, 05 Nov 2008 22:41:00 +0000

Ahhhh, the other white meat... Pork does not have to be the "heart attack on a plate" it is generally chalked up to be. In fact, pork has some pretty impressive health benefits. The meat is a powerhouse of B vitamins, especially thiamin. Also, pork is rich in zinc and iron, minerals which are frequently lacking in the American diet. Home cooks beware, many cuts of pork have too much fat and saturated fat. The healthiest pork choice is a center-cut loin or center-cut pork chops! The recipe below is an easy week night recipes for center-cut pork chops.

Ingredients:

6 Center-cut pork chops (6 oz each)

1 tsp dried thyme

1 tsp garlic salt

¼ tsp cayenne pepper

1 tsp red pepper flakes

Cooking spray

Sauce:

2 Tbsp honey
2 Tbsp packed brown sugar1/4 cup ketchup

1 Tbsp Worcestershire sauce

1 Tbsp soy sauce (low-sodium)
1 tsp Dijon mustard

Instructions:
1. Pre-heat grill or broiler
2 For sauce, combine the first 4 ingredients in a bowl. Set aside ¼ cup sauce in a small bowl.
3. Trim fat from pork.
4. Combine all of the dry spices: thyme, garlic salt, cayenne and red pepper; sprinkle over pork.
5. Place pork on a grill rack or broiler pan coated with cooking spray
6. Cook 6 minutes on each side, basting with remaining sauce.
7. Serve pork chops with reserved 1/4 cup sauce. 6 servings

Nutrition:

Calories 244; Protein 24.6; FAT 11.3g Sat Fat 3.9g; Carb 9.9g

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown. Contact information can be found on her personal website.

Ephedrine—What’s the Big Deal?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Thu, 09 Oct 2008 15:26:00 +0000

In the year 2048, all Americans will be overweight or obese. This is the prediction, based on current trends, in an article by Wang et al. published in the journal Obesity. By 2030 86.3% of Americans will be overweight. The costs of “globesity” are particularly disturbing, given the current economic crisis—predicted obesity health care costs of 860.7–956.9 billion US dollars are expected by 2030, which is 16–18% of total US health-care costs.

If a weight loss method works it should not be tossed aside based on media ramblings and poor distribution and dosing methods. The combination of ephedrine and caffeine purposes of weight loss has a bad reputation. As noted by the NY Times in 1999, ephedrine has been used as an asthma medication since the 1920s, so why is the drug suddenly so controversial? Most likely, health care professionals are disturbed by the off-label use of ephedrine and ephedra, in combination with caffeine, for weight loss in combination. Is weight loss combo effective—is it safe—how does it compare to weight loss drug that are currently approved by the FDA?

Is Ephedrine Effective?

As noted in a meta-analysis published in the Journal of the American Medical Association (JAMA), the combination of simply ephedrine and caffeine, without any other herbal components leads of a monthly weight loss 1 kilogram over placebo, this is about 2.2 pounds. The longest running ephredra trial, conducted by Boozer et al, was 6 months long, and revealed a weight loss of about 11.6 pounds for obese people taking the treatment, which was about 6 pounds more weight loss than participants who took a placebo. This level of weight loss sits comfortably within the 10 to 15 pound weight range recommended by the American Diabetes Association to help lower blood sugar, blood pressure, and blood fat levels.

Is Ephedrine Safe?

Ephedrine is a drug; ephedra is a bioactive herb. All drugs have side effects and ephedrine does as well. As detailed by the JAMA article, use of ephedrine and caffeine for weight loss may experience psychiatric, gastrointestinal symptoms, and heart palpitations. Interestingly, a meta-analysis of the drug sibutramine, by Arterburn and friends, reveals the same history of side effects for this weight loss tool. This is because both ephedrine and sibutramine work by activating the “fight or flight” response. Furthermore, cases of psychosis or death in ephedra users are associated with abuse and overdose of the drug or pre-existing heart and blood pressure problems in case reports. These side effects are evidence that a doctor should prescribe appropriate doses of the drug combination; research provides support that intelligent and appropriately dosed ephedrine and caffeine may be useful for weight loss. Ephedra is safest when it is dosed by a medical professional and side effects are regularly monitored, just like any other drug!

How Does Ephedrine Compare to Other Weight Loss Drugs?

Though permanent weight loss will NEVER be achieved without a healthy diet and consistent exercise, our society values the use of medicines for obesity intervention.
Sibutrimine and Orlistat are two weight loss drugs currently approved by the FDA. According to Arterburn above, on average, sibutramine resulted in weight loss of about 7 pounds in 3 month trials and 10 pounds after one year of taking the medication. A review conducted by Padwa et al showed that taking orlistat for a year resulted in about a 6 pound increase in weight loss over placebo. Based recent, large reviews of the weight loss research, the effectiveness of the ephedrine-caffeine combination is comparable to weight loss treatments currently approved by the FDA.

America, we’ve got bigger problems. In 2000, there were 435,000 tobacco-related deaths, 400,000 deaths related to poor diet and physical inactivity, and 85,000 deaths due to alcohol consumption (Mokdad et al, JAMA 2004),. The number of deaths related to ephedrine over the entire history of its use are minimal when compared to major sources of mortality, yet the “the dangers” of ephedrine are so widely proclaimed. Undoubtedly, watching six hours of TV a day and snacking on a donut present a far more urgent danger. Given the similar effectiveness and safety of the ephedrine-caffeine combination and currently approved weight loss medicines, is it appropriate for the media and some medical professionals to demonize ephedra? It would do the country a greater service if the FDA would ban tobacco and give lame supplement-blasting a rest.

In conclusion a quote by F.L. Greenway, M.D.:

“The benefits of caffeine and ephedrine in treating obesity appear to outweigh the small associated risks. Restriction of dietary herbal supplements containing caffeine and ephedrine, often with other ingredients, should be based on controlled clinical trials of these products.”

Personal Trainer Certifications-- What's legit?

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Tue, 07 Oct 2008 12:44:00 +0000

My jaw dropped when a “certified personal trainer” confessed his complete ignorance about training with free weights. At 36, he was in the gym taking his first stab at weight lifting because he “thought it might be good for his clients.”

“Certification” alone is a pretty cheap claim. If someone wants a quick and easy nutrition or personal trainer certification, he or she can readily find weekend and online courses, requiring only a fee and a flakey exam, to get “certified.” This person could have no real knowledge in the area of weight training or nutrition. So if you are in the market for a personal trainer, how do you know that your pick is truly credentialed in the area of personal training, fitness, or nutrition? Nationally, the National Commission For Certifying Agencies (NCCA) is the accreditation organization which is accountable to the Unites States Department of Health and Human Services. In 1987, the NCCA was created to

“help ensure the health, welfare, and safety of the public through the accreditation of a variety of certification programs/organizations that assess professional competence. Certification programs that receive NCCA Accreditation demonstrate compliance with the NCCA’s Standards for the Accreditation of Certification Programs, which were the first standards for professional certification programs developed by the industry.

NCCA uses a peer review process to: establish accreditation standards; evaluate compliance with the standards; recognize organizations/programs which demonstrate compliance; and serve as a resource on quality certification…”

Several popular or well-known certifications are not actually accredited, though there are also many options for an individual wishing to become a personal trainer. It is significantly harder to become certified in nutrition. Below, I’ve listed all of the exercise, training, fitness, and nutrition certifications accredited by the NCCA as of August 2008:

Accredited Personal Training and Fitness Certifications:

American College of Sports Medicine
Certified Personal Trainer 4/30/11
Exercise Specialist 4/30/11
Health/Fitness Instructor 4/30/11
Registered Clinical Exercise Physiologist 4/30/11
American Council on Exercise
Advanced Health and Fitness Specialist 11/30/08
Group Fitness Instructor 11/30/08
Lifestyle and Weight Management Consultant 11/30/08
Personal Trainer 11/30/08
The Cooper Institute
Personal Trainer Certification 11/30/11
International Fitness Professionals Association
Certified Personal Fitness Trainer 10/31/12
National Academy of Sports Medicine
Certified Personal Trainer 11/30/10
National Athletic Trainer's Association Board of Certification
Entry-Level Athletic Trainer Certification 10/31/10
National Exercise and Sports Trainers Association
Certified Personal Fitness Trainer 3/31/13
National Exercise Trainers Association
Certified Personal Trainer 4/30/12
National Federation of Professional Trainers
Certified Personal Fitness Trainer 11/30/10
National Strength and Conditioning Association (NSCA) Certification Commission
Certified Personal Trainer 10/31/08
Certified Strength and Conditioning Specialist 10/31/08
Accredited Nutrition Certifications

American Clinical Board of Nutrition
Diplomate American Clinical Board of Nutrition 11/30/10 (requires a graduate degree)
Certifying Board for Dietary Managers
Certified Dietary Manager 8/31/09 (specific to food service workers)
Commission on Dietetic Registration of the American Dietetic Association
Dietetic Technician, Registered 11/30/11
Registered Dietitian 11/30/11
Board Certified Specialist on Renal Nutrition 11/30/11

Milk Your Workout for all It’s Worth—5 Wheys Low-Fat Dairy is a Nutrient Powerhouse

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Fri, 15 Aug 2008 21:06:00 +0000

Is your body getting what it needs after a workout? So many sports and health products are released every year; each one boasting superior benefits for workout recovery. Neon-colored drinks are posed as the best source of hydration, while formulations designed to emulate human milk are advertised as optimal muscle-building fuel, with little or no research to support the claims. If your blender is simply building clutter, and doing little for your muscles, look no further than cooler or your local grocer or convenience store for a convenient, effective post workout. Plain old non-fat or low-fat milk is a perfect post-workout recovery drink. So what are some traits of a good workout supplement?

1. Provides carbohydrates in the form of sugar
2. Good source of high quality protein, but is also low in fat
3. Protein content also has branched-chain amino acids
4. Contains liquid and electrolytes
5. Inexpensive and convenient

1. Provides carbohydrates in the form of sugar

After a workout, the body needs recovery food to completely benefit from the exercise. Carbohydrates are important after a workout for a few reasons. First of all, they help to maintain blood sugar, especially for people who are likely to experience hypoglycemic (low blood sugar) symptoms; Type 2 diabetics fall into this category.
Alos, sugar is a potent stimulator of insulin. Following a workout, insulin binds to recpetors on the muscle and sends a“signal” that it is time to make protein. An insulin spike right after a workout tells the genes for making muscle proteins to become activated.
Finally, sugar is a good source of carbohydrate for the quick replacement of glycogen stores. This is especially important for athletes (of any age and competition level) who will be playing in a tournament or several matches back to back. Athletes “hit the wall” when muscle glycogen is depleted; the sooner carbohydrate makes it to your muscles, the better.
Skim milk contains the two-unit sugar lactose. Also, sweetened low-fat milk products are also good to have after a workout. One study, conducted by Karp and his colleagues, compared low-fat chocolate milk to either a traditional hydration drink or another carbohydrate-containing beverage in between two hard endurance workouts. The athletes who got the chocolate milk were able to exercise longer in the second bout. In addition to chocolate milk, low-fat ice cream or low-fat yogurt are also good choices.

2. Good source of high quality protein, but is also low in fat

Once the muscles get the signal to increase protein synthesis, they need a steady stream of building blocks, or amino acids, to complete the process. Amino acids are obtained from protein in food. Milk is an especially good source of protein because it contains both quick-absorbing whey and slower-absorbing casein. Both of these protein types are shown to increase protein synthesis after a workout; however, some researchers think that the muscle-building benefits of each protein are maximized when the two are taken together.
Unfortunately, many high quality protein sources are in solid form and also packaged with a lot of extra fat. Fat slows the rate at which food is emptied from the stomach into the small intestine, so having too much fat after a workout slows the adsorption of much-needed sugars and amino acids into the blood. This is why high-fat post-workout drink may not be a good choice. Low-fat dairy is one of the few natural, high-quality protein, low-fat post workout options.

3. Protein content also has branched-chain amino acids

Not all amino acids are created equal. Some cannot be made in the body and are considered “essential.” Branched-chain amino acids (BCAA) and the BCAA leucine, in particular, are special for a couple of reasons. First of all, the muscle prefers to use BCAA as fuel during a workout; the body will break down your own muscle mass to get them if your supply if insufficient, since all BCAA are essential amino acids. Also, the BCAA leucine, like insulin, tells the muscles to make more structural proteins, so leucine is both a nutrient and a “signal.” Low-fat milk is a great source of leucine; specifically, milk contains about 0.8g of leucine per 8oz (240mL) cup. Typically, sports nutrition experts recommend about 1.5-2 grams of leucine following a workout; therefore, 2 cups of fat-free milk would put you the ball park by providing 1.6 grams of muscle-building leucine.

4. Contains liquid and electrolytes

Until recently, it was assumed that the best post workout hydration source is an fruity electrolyte drink. However, a recent article published in the British Journal of Nutrition found that low-fat milk promotes hydration after exercise better than either commonly used sports drink or water.

5. Inexpensive and convenient

Last, but certainly not least, you shouldn’t have to go out of your way to give your body what it needs after a hard day and an even harder workout. Low-fat milk, ice cream and yogurts are everywhere!

In summary, according to Karen Kafer, RD, National Dairy Council, “[Milk is a] nutrient-rich package…for athletes: protein, carbohydrates, fluid and electrolytes, and vitamins and minerals. The vitamin and mineral package in milk includes calcium, phosphorus, vitamin D, vitamin A, riboflavin, vitamin B12, niacin and potassium. Together these help with strong bones, convert energy to fuel working muscles and maintain fluid and mineral balance."

FATTENING Fructose! How Processed Sugars Can Maximize Your Middle...

noreply@blogger.com (Jean Gutierrez, PhD, RD) — Sat, 26 Jul 2008 18:13:00 +0000

Fructose is the new trans fat.

Everyone hates fructose; it is en vogue to use the simple sugar as a scapegoat for America's obesity problem, but is there anything to this fructose blasting trend?

This is Your Body on Carbs
Let's start with a very simple review of how carbohydrate are used in the body. First you eat--or drink-- something that is high in carbohydrates. the source could be "complex," like oats, whole grain pasta, quinoa, beans, potatoes, or even fibrous vegetables, like broccoli. The usable carbohydrates from these sources will eventually be broken down in the digestive tract and absorbed as the simple sugar glucose.

Table sugar, other processed sugar and syrups, and some natural foods usually contain a combination of "simple" sugars. For instance, milk contains the sugar lactose, which breaks down into the simple sugars glucose and galactose. Table sugar is sucrose; this sugar breaks down into glucose and fructose (50/50). Sources like fruit and high fructose corn syrup also provide glucose and fructose, but fructose is slightly favored (about 55/45, give or take). In the media, there has been a demonizing of high fructose corn syrup (HFCS), specifically.

After you eat carbohydrates and they are absorbed as simple sugars (one unit carbohydrate molecules), they are all sent to the liver first, and the liver can decide their fates. In the case of glucose, the liver can a very orderly and controlled process and can do several things based on the body's needs. If you've just come back from a really long run, your liver may decide to replace depleted carbohydrate storage in the liver, glycogen. If your liver is doing a lot of processing and needs energy for itself, the glucose may be used simply to make more energy units. If you haven't eaten for 12 hours, your liver may recognize that your blood sugar is low and then send all of the glucose in to the blood. On the other hand, if you've been sitting and eating all day and you have lots of energy in your body, the liver will recognize that energy surplus and change the glucose into fat for long-term storage.

Fructose is also sent straight to the liver, but it is dealt with in a more chaotic fashion once it gets there. Because it has a different structure than glucose, the easiest thing for the liver to do with fructose is simply make fat. Scientists have speculated for a long time that the liver does this, but no one really proved it, until recently.

The Latest Fructose Research
Dr. Elizabeth Parks and her colleagues recently did a study where 6 people (4 men and 2 women) all went through three different experiments. One time, the participants drank a solution containing 100% glucose (85g of total carbohydrate; 340 Calories worth) while fasted in the morning. Another time they had 50% glucose and 50% fructose (this is a lot like drinking soda or another beverage with high fructose corn syrup). Finally, they were also fed 25% glucose and 75% fructose on another occasion. Additionally, the participants were fed a standard lunch with each experiment four hours after the "breakfast" sugar drink.

The researchers actually showed at the end of the experiment that both of the higher fructose solutions resulted in significantly higher fat production in the body than the pure glucose solution did immediately after drinking the beverage. The high fructose drinks also cause a greater storage of fat from the standard lunch meal. WOW! The same calories, all carbohydrates, but the fructose made more fat in the body!

Other Recent Fructose Research
After reading a popular story on the research above and the original research paper, I decided to do a search of the recent fructose research. A recent article in the Current Opinion in Lipidology showed that high-fructose, but not high-glucose, diet increased circulating fat after eating.

In another study overweight post-menopausal women were given diets to maintain their weights. Thereafter, the women were given diet with the same number of Calories, but with 25% of the Calories coming from high-fructose beverages. The women's circulating fat 14 hours after eating was 141% higher afer the fructose beverages were included in the diet. And many more research papers can be found.

Sports Nutrition Application
In the first study, where the three different sugar drinks were given, the participants had they drink in a fasted state, in the morning. That means two things 1) liver glycogen was probably low because the carbohydrate reserve was used to maintain blood sugar throughout the night 2) general energy state in the body was low; yet, a high fructose drink still caused the increased fat production. This means that the carbohydrates were NOT being used to replace lost glycogen stores after a fast.

Athletes fatigue during endurance events when glycogen stores wane. If your fuel/carbohydrate sources of choice is not metabolically primed to make glycogen, it may be time to consider another source of carbohydrates for optimal performance. This is, of course, pure speculation. But you cannot go wrong by carbing up with a source that will definitely come into your liver as glucose, namely, the "complex" sources listed above. Note that gatorade has sucrose syrup (50% fructose) and glucose-fructose syrup (unknown amount of fructose) as the carb-providing ingredients. Honey is a good source of glucose. A carb drink can easily be made at home with water, honey, lemon and a little salt.

Health Implications
After perusing some of the recent research regarding fructose, I am fully convinced that processed, added fructose is detrimental to health, and I will AVOID it in the future. Remember that table sugar enters the body as 50% fructose; this is not so far off from the 55% fructose of HFCS. Most processed, added sugars are likely to be high in fructose even if the ingredients label does not have fructose listed anywhere on it.

Tricky Product Reformulation
Since HFCS has received a lot of terrible press, many manufacturers are reformulating products to omit that specific term from the packaging; however, the products are often not actually lower in fructose. A perfect example of this trick is the new balance bar reformulation.

High fructose corn syrup used to be one of the first ingredients listed on the package of the Balance Yogurt Honey Peanut bar; however, now the outside of the box boasts "No high-fructose corn syrup." At the same time, the newly formulated bar reads 1) a protein source; 2) corn syrup; then; 3) fructose. Based on the ingredients, the amount of fructose that is delivered to your trusty little liver would still be about the same as the HFCS products or, potentially, higher. Given the opportunity to reformulate a health product, wouldn't it be better to make it healthier? WHAT'S UP WITH THAT?

The Point
The "bad stuff" in the food supply has one major thing in common-- excessive processing! Build a diet based on real food, that does not come from a shelf-stable package, and you will automatically avoid trans fats, high sodium and excessive fructose.

What about fruit?
Fruit is a natural and healthy source of food--it should not be omitted from the diet to avoid fructose! For instance, fruit has a variety of redeeming qualities, like an abundance of antioxidants and fiber, which certainly make it worth eating! Furthermore, fructose portion must be kept in perspective. A nectarine has 60 Calories and about 13g of sugar; about 7g are fructose. A regular 20oz soda has 240 Calories; 67g carbohydrates; about 37g of fructose. Essentially, you would have to eat 5 nectarines to get the same about fructose as one bottle of coke. After 5 nectarines, you'd be really full and loaded with over a gram of potassium and 12g of fiber. After drinking one bottle of coke, you'd still be up for a pizza, so choose wisely ;-)

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown. Contact information can be found on her personal website.