Turkey Day Health Tips!

The holidays are hear again! Before you start to panic about the thousands of calories that you will be tempted with and the potential to get off track with your weight loss and health goals, there are plenty of things you can do to help you enjoy a happy, but also healthy, holiday season!

Step 1: Low Fat Holiday Cooking:

• Don't stuff the turkey with the stuffing, as it absorbs much of the fat. Bake it in a covered casserole instead.
• Use small amounts of butter and oil; substitute with chicken or turkey broth for additional moisture.
• Sprinkle hot vegetables with dill for flavor instead of butter.
• Roast the turkey on a rack so the fat drips away from the bird.

 

Step 2: Choose Your Holiday Foods Wisely:

• Begin the meal with a salad. You'll eat less during dinner.
• Use the 1-10 rating system during Thanksgiving dinner. Rate each food that is passed on a 1-10 scale - 1, not appealing - 10, WOW, my favorite! Eat only 9's and 10's. Pass up the rest!
• Don't skip meals before the big meal that day. You'll be too hungry and may overeat.

Step 3: Avoid Dessert Dilemmas

• If more than one choice of pie is offered after the meal, choose ONE, not a bit of each.
• Eat the filling of the pie and just a bit or none of the high fat crust.
• Use light or fat free whipped topping.
• If visiting friends or relatives, bring a low-fat, low-calorie dessert that you would enjoy.

 Step 4: Walk Off That Turkey!

• Include some form of exercise throughout the day.
• Take a walk with friends and family after dinner.
• Get everyone involved in the activity to make it fun and memorable.

 Have a happy and healthy Thanksgiving!

 

The WORST School Snacks and Healthy Alternative!

Here is a list of a few of what I consider the worst lunch box snacks along with healthier alternatives that still taste great:


Worst Junk Foods:

Fruit gummy snacks –although these snacks taste fruity, they often contain little to no fruit and instead are high in added sugar such as high fructose corn syrup and provide little nutrition value



Replacement

Whole fruit snacks/fruit leathers- Products such as Stretch Island Fruit FruitaBu’s provide 99% real fruit and that same great chewy taste. The best part is they are loaded with vitamins, antioxidants, and even have some fiber!



Work Junk Food:

Pre-packaged cheese cracker sandwiches – these snacks are loaded with saturated fat, sodium, and may even contain the worst fat- trans fat. Not to mention they are made with white flour crackers, providing little nutrition value



Replacement:

Make your own healthy cheese and cracker sandwiches (it even cuts down on plastic waste!) Use whole grain crackers (such as stone wheat crackers or even brand names like Kashi TLC crackers) and sandwich pieces of part skim cheese in between- same great taste with way more nutrition and less unhealthy fat!



Worst Junk Food:

Pop-tarts- a high fat pastry crust stuffed with sugar- it doesn’t get a lot worse than that!



Replacement:

Homemade Fruity Pita pockets- use a whole grain tortilla and stuff it with a all-natural jam (one that uses real fruit) or even a fruit puree (applesauce with no added sugar works too). These taste great served cold or heated in the microwave





Worst Junk Food:

Cheese Puffs – these puffs are covered in artificial coloring, loaded with saturated fat, and contain virtually no fiber to fill your child up



Replacement:

Air popped popcorn with parmesan cheese – Popcorn is naturally whole grain (so it is loaded with filling fiber) and when air popped, contains practically no fat or sodium. Sprinkle parmesan cheese on top after it is popped for a great cheesy snack that is good for you too!

Healthy Snacking for Back to School!

When choosing a nutritious after-school snack for your child there are many things to consider. You may ask yourself "is this snack food too high in sugar?" Does this snack contain too much fat or too many calories?" or even "Will this snack help keep my child satisfied until dinner?" With so many snack choices out there, it can be hard to know what will make the best choice.








Here are a few tips to help you make the best choice when choosing an after school snack:



First, look for a snack that contains a good source of whole grains, is high in fiber (3 or more grams), and contains little to no added sugars. For instance, if you want to give your son or daughter cheese and crackers after school, choose a cracker made from 100% whole grain, such as 100% rye crisps or stone wheat crackers.

If you need the snack to keep your child full for more than two hours, choose a snack high in lean protein or healthy fats. Both protein and fat take longer to digest than carbohydrate, making snacks high in these nutrients long lasting. Consider such snack choices as low fat string cheese, natural peanut butter, or even lean deli meats.

Concerned about calories? If your child needs to lose or maintain their body weight, it is important to provide them with healthy, lower calorie snack options. However, to do this and still keep your child satisfied can be tricky. Aim for snacks that are large in volume but low in calories such as air popped popcorn (3 cups = 100 calories), fresh fruit (1 medium piece of fruit provides approximately 80 calories), or raw vegetables with 2-3 Tbs of hummus or low fat dip. Not only are these snacks low in calories, they are loaded with healthy fiber, helping to keep your child satisfied until dinner.

Have a picky eater? Encourage your child to try new fruit and vegetable options by providing fun dips such as applesauce, peanut butter, and low fat yogurt.





There are plenty of tasty, nutritious, kid-friendly snack options available. With a bit of planning, you can find a variety of healthy snack ideas to please any child!

Too Much of a Good Thing? Investigating Protein

I just finished up an interview with the CBS Early Show (it should air this Tuesday June 1st in the 7am hour!) where we were discussing issues that can occur with excessive protein intake. So I figured this would make a great topic to discuss.




In general, protein is an important nutrient. Our bodies need protein to build muscle, repair cells, and promote growth. When losing weight, we also need adequate protein to help our body reserve lean tissue (muscle tissue). Protein is also a very filling food. So, when I have clients trying to lose weight, I encourage them to consume protein (along with vegetables) with each meal as a way of increasing fullness and preventing them from overeating less filling/ higher calorie foods, such as refined starches (white pasta, etc).



Athletes need protein as well to help support muscle growth and development. After resistance exercise, you want to consume one to two ounces of protein (7-14 grams) within 30 minutes- 1 hour of completing your workout to maximize the effectiveness of the protein in muscle growth and repair.



But, can there be too much of a good thing? Absolutely! Individuals who follow low carbohydrate, high protein diets, or those consuming large amounts of protein shakes and supplements may very well be taking in far more protein then they need each day. The average adult needs around 50-65gm or protein per day (7-9 ounces of protein). Even elite strength training athletes only need as much as 120 grams/day (based on a 150lbs athlete with protein needs of 1.8gm/kg of body weight/day).



So what about those people who drink protein shakes as meals or eat protein bars all day long? Some of these shakes contain as much as 42grams of protein per serving! If you drink this 3x per day, you are already consuming 126grams of protein just from supplements alone. Then add in the amount of protein you most likely consume from food, and you could easily be taking in as much as 200grams of protein or more per day!



What can happen if you take in too much protein? A lot! If you are an athlete or even a recreational exerciser, you are putting yourself at an increased risk for dehydration. Protein requires additional fluid to metabolize and excrete it’s byproducts. Studies have shown that as an individual’s protein intake increases, their dehydration level decreases. These studies have also shown this happens silently, meaning the individuals did not feel an increased thirst level, so they did not increase their fluid intake. Dehydration can lead to a number of issues. In mild cases, it can decrease athletic performance and endurance, it can also cause muscle cramps, cardiovascular disturbances, and in extreme cases can even put one at risk for heat injury such as heat stroke.



Another major concern, especially for females, is the risk of decreased bone density with a high protein intake. When we consume a large amount of protein, this breaks down into amino acids, which then enter the blood stream. This causes the blood to become more acidic. In order for our body to maintain a healthy blood pH, the body needs to pull calcium from the bones, which is one of the most basic minerals in the body, to neutralize the blood. When calcium is removed from the bones, this can weaken the body and over time put one at an increased risk for osteoporosis.



The excess calcium that is entering the blood stream now needs to go somewhere. It can now find it’s way to the kidneys where it will deposit the calcium. These calcium deposits can develop into painful kidney stones. Your risk for kidney stones is even higher if your dehydrated.



In the absence of adequate carbohydrates, you can also enter into a state of ketosis. This is when the body if forces to use fat for energy rather than carbohydrates. This can result in fatigue, headaches, decreased athletic performance and mental acuity, and if someone has underlying kidney issues, this can cause further decline in kidney function.



So what is the bottom line? For most people, if you consume protein from food sources rather than supplements, you are less likely to over consume protein. I do recommend having a good source of protein with each meal, as this can help regulate appetite. However, unless you struggle to meet your protein needs, I do not recommend protein shakes and supplements. If you are an athlete or recreational exerciser, a busy schedule can make it difficult to have protein after a workout. Having an occasional supplemental protein source after a workout in these situations is fine, but watch which one you choose. Look for a supplement that contains no more than 15-20 grams of protein at most and only have one supplement per day. Real food is always the best choice!

The Secrets of Aging

My wonderful nutrition student/volunteer Kristen Rath has helped me with my blog this week. Here is her terrific blog on nutrition and anti-aging advice!

I was watching TV the other day and was overwhelmed at the amount of commercials that came on talking about anti-aging creams, concealers, and masks. Turn the channel and there are celebrities talking about Boot and plastic surgeries to somehow stop the inevitable. The anti-aging industry makes up to 100 billion dollars a year! You might be surprised when I say that you can help slow those dreaded wrinkles without the goop or the doctor’s knife.



By having a well balanced diet rich in antioxidants you can save both your face and your wallet. As we age our skin gets thinner and collagen production slows, as time goes on, wrinkles form. Foods like tomatoes are excellent for wrinkle prevention because they contain lycopene which also decreases your risk of developing cancer. Other foods that are rich in antioxidants to help ward off nasty wrinkles are blue berries, oranges, and rosemary. Who knew that fighting aging could be so tasty!
-Kristen Rath

Thanks Kristen!

10 Tips To Turbo Charge Your Metabolism

Happy National Nutrition Month everyone! Let's celebrate by boosting our metabolism to help achieve and maintain a healthy body weight.


Have you ever wished you could just raise your metabolism? Well you don’t have to just wish anymore! You actually can raise your metabolism, burn more calories, and lose weight! All it takes is following these simple steps and you will well on your way to turbo charging your metabolism.


Step #1 - Build lean body mass

Our metabolism actually slows down every year after we hit our mid to late twenties. It is estimated our metabolism can slow as much as two percent per year, which can lead to a gradual and steady weight gain if we do not change our eating habits and exercise routines. For instance, if your current metabolism burns 1800 calories per day, next year this amount may decrease by 36 calories per day. Seems like nothing, right? Well, keep in mind 3500 calories is equal to one pound of body weight. So, if you made no change to your diet or exercise habits, you could end up gaining almost four pounds next year. If this pattern continues year after year, before you know it, you could gain twenty, thirty, or even fifty pounds without even changing your diet!



Now before you freak out, keep in mind there is a way to slow down or even prevent this change in metabolism. Muscle is the most important predictor of how well you burn calories and fat. By increasing your muscle mass, which is also known as your lean body mass, you can actually increase the amount of calories you burn each day! So how can you build muscle? Strength training with free weight, machines, or even resistance bands at least two to three times per week will help to increase your muscle mass and help to raise your metabolism. Weight bearing exercises, such as walking or jogging, will also help to increase your lean body mass, however these exercises will not build quite as much muscle as resistance training. So work towards including some form of resistance training into your exercise routine at least two times per week. Remember to always consult your physician prior to starting or changing any exercise routine.



Step #2 – Get Moving!

Regular aerobic exercise, such as walking or swimming can also help to boost the metabolism. When you are partaking in an aerobic activity, your heart rate is elevated, which leads to an increase in calories being burned. The best part about increasing your aerobic exercise is that not only will you increase the amount of calories you burn while performing the exercise, but your metabolism will stay elevated for as much as two hours after you finish your workout! Aim for a minimum of thirty to sixty minutes of aerobic exercise three times per week with your ultimate goal being sixty minutes five time per week to help turbo charge your metabolism. And as always, remember to consult your physician prior to starting or changing any exercise routine.



Step #3 – Eat and Eat Often!



You probably did not expect to read that eating more can actually help you to lose weight, but in fact this is true! Recent studies show that eating smaller meals every three to four hours speeds up both metabolism and weight loss progress. Why? When you wait too long between meals to eat, your body begins to wonder when the next meal is coming. This can cause your body to go into a starvation mode of sorts, where it will store fat and slow down your metabolism to help your body function on fewer calories in the rare chance another meal will not come. This protective mechanism is useful in times of famine, however it can be frustrating when dieting.



So how can you stop this from happening? Plan small, healthy meals and snacks every three to four hours. Waiting longer than five or six hours without eating can cause the body to go into this “starvation mode”. Also, as you may already know if you tend to skip meals, waiting too long in between meals can lead to excessive hunger and food cravings, which can lead to overeating later on, and eventually lead to weight gain.



Step #4 – Don’t Cut Your Calorie Intake Too Low



Have you ever wondered why those who drastically restrict their caloric intake do not lose much weight? Just like waiting too long in between meals can slow the metabolism, drastically reducing your daily calorie intake can also lead to a slowing of the metabolism. When calories are cut too low, the body again thinks it is starving and will slow down the metabolism to protect your heart, brain, and other vital organs from being metabolized as a source of energy. In order to prevent this from happening, never restrict your daily calorie intake below 1200 calories.



Step #5 – Ditch the Sugar



Simple sugars can actually causes your body to store fat. When you eat sugar, your body produces insulin to bring the sugar from the blood into the cells. Insulin is a hormone that promotes the storage of fat. Therefore, the more insulin that is constantly being produced, the more fat your body will store. Consuming low glycemic index foods (foods that are broken down gradually to help maintain an even blood-sugar level) and avoiding refined carbohydrates (foods such as white bread and white rice), will help to prevent an excessive production of insulin.



So how can you tell if a food is a whole grain? Look for bread and starch choices (such as cereal and grains) that contain at least five grams of fiber or more per serving. When looking at the food label, examine the ingredients listed. Try and choose products that list whole grains, such as whole wheat flour, as the first ingredient.



Step # 6 – Don’t Skip Breakfast!

When you skip breakfast, you sabotage the rest of your day and your weight loss efforts. Studies show people who eat a healthy breakfast are thinner than people who don’t. When you eat breakfast, you are doing two things. First, you are jump-starting your metabolism. Your body does not begin to burn calories as effectively until you eat something. Second, you are preventing excessive hunger that is more than likely to occur later in the day if you skip a meal. This excessive hunger can lead to cravings, which leads to overeating.



Breakfast does not have to be big or consist of only typical breakfast food items. A sandwich or small plates of dinner leftovers are just as effective as a breakfast as an egg white omelet.



Step #7 – Stay Hydrated

Staying hydrated is essential in order to flush out all the toxins and metabolic byproducts our body creates daily. As you lose weight, you create even more toxic byproducts as fat is burned. If these products build up in your body, they can drain your energy as well as affect your health. Drinking at least 64 ounces of water daily will help to ensure you are hydrated. Cold water may also give your metabolism a small boost because some energy is required to heat the body, although the research is still not clear on whether this strategy is actually effective.



Step # 8- Decrease Your Stress Level

Physical and emotional stress stimulates the release of cortisol, a steroid that slows metabolism and promotes fat storage, especially in the abdominal area. Avoiding stress, or reducing stress, can help to decrease the production of this hormone and in turn elevate your metabolism. If you find you are often stressed, work on strategies to relieve your stress such as breathing exercise and exercise.



Step #9 – Get Plenty of Rest

When our bodies do not get enough sleep (the recommended amount of sleep is 7 to 8 hours a night), the physical stress placed on our body is even higher. This can lead to an elevated production of cortisol along with other stress hormones, which can promote weight gain. Also, lean body mass is regenerated in the last few hours of restful sleep, which, if missed, can lead to a smaller percent of lean body mass production, slowing metabolism.



Step #10 – Plan Ahead

Looking at all the steps you can take to turbo charge your metabolism, you will notice that it will take some planning to work all of these behaviors into your daily routine. You may want to set a schedule for yourself including when you plan to consume your meals and snacks, when you will exercise, how you will fit in enough sleep each night, etc. Setting up a schedule for yourself can help you stay on track with your goals and help you get on your way to boosting your metabolism.

Follow me on twitter @dietgurugirl



Sign up for my free monthly newsletter with nutrition tips and recipes at http://www.erinpalinski.com/



Looking for nutrition counseling by a Registered Dietitian? I offer online and phone counseling as well. Check it out: http://www.vernonnutritioncenter.com/

Only 4 days left to celebrate your healthy heart!

I'm so sick of this snow! I can't wait for the warmer weather so I can get outside and be more active. American Heart Month is coming to a close, so I figured I would just mention a few things everyone can do each day to help get their heart healthier.




Exercise

I know it can be hard to get active in the winter, but there are plenty of indoor activities you can do. If you have exercise equipment at home- use it! Try walking or jogging on a treadmill, riding a stationary bike, following along with exercise videos, or hitting the gym. Whatever you do - aim for AT LEAST 30 minutes of exercise each day!



Make Exercise Fun!

If you hate to exercise- make it fun! Pick up a winter sport such as downhill or cross-country skiing, ice hockey, figure skating, or even snow shoeing. Even shoveling count (although I don't find that fun at all!)



If you are struggling to get active, buy a pedometer and work on increasing your steps each day. Aim for a minimum of 10,000 steps per day. I love my pedometer and wear it everywhere! I added a list of pedometer brands I find work really well in my Amazon store: http://astore.amazon.com/vernnutrcent-20


What will you do to stay active for the rest of the winter?



Follow me on twitter @dietgurugirl


Sign up for my free monthly newsletter with nutrition tips and recipes at http://www.erinpalinski.com/


Looking for nutrition counseling by a Registered Dietitian? I offer online and phone counseling as well. Check it out: http://www.vernonnutritioncenter.com/