Body Size Can Be Misleading

There are a lot of stereotypes surrounding weight in the society that we live in.  We equate thinness with health, whereas those that are overweight, are considered unhealthy.  What we need to consider is metabolic health rather than outward appearance.  This is an article from The New York Times that summarizes some current research on weight vs health.  

We all come in different shapes and sizes.  I get worried when a guest has a body fat percentage in the healthy range but are desperate to lose 10 more pounds.  Where is the weight going to come from?  There are often more reliable indicators of health than just the weight on the scale.

I encourage you to read it and let me know what you think.

Emily Fonnesbeck RD,CD

Snack Ideas + Recipes!

I had the question last week from a mother of four about healthy snacks. The same principles that apply to children, would apply to adults as well. So here are my go to balanced snacks, for me or for my four year old:

• Whole grain crackers with hummus (find a good brand you like or click here for a recipe.
  
• JC's Whole Wheat Banana Muffins (click here for the recipe-named after my four year old!) topped with a little peanut butter
  
• Apple with string cheese
  
• Banana with peanut butter (a match made in heaven!)
  
• Vegetables and dip (scroll down for the recipe)
  
• Fruit and dip (scroll down for the recipe)
  
• Cheese quesadilla: Use a whole wheat tortilla with low fat cheese and dip in salsa
  
• Vegetables with hummus
  
• Cottage cheese with fruit
  
• Edamame (soy beans), regular or roasted
  
• Frozen popsicles (scroll down for the recipe)
  
• Trail mix: Let your kids make their own with their favorite dried fruit, whole grain cereal, and nuts - scroll down for our favorite.
  
• Small bowl of cereal with fruit
• Yogurt and fruit
• Granola bar with nuts

Let the kids help you prepare snacks and meals! They are much more likely to eat it if they helped prepare it. These are some of my son's favorite recipes and he loves to help make them. He is also more likely to eat fruits and vegetables with something to dip them in.

Vegetable Dip

1 cup plain non-fat yogurt

1/2 cup canola or olive oil based mayonnaise

2 tbsp minced onion

1-2 tbsp dried dill, to taste

1 tsp black pepper

Combine and chill. Serve with vegetables or as a condiment on sandwiches.

Fruit Dip

1/2 container cool whip or 1-2 cups cottage cheese (whipped cottage cheese works great here-just put it in the blender to whip)

1 cup yogurt, sweetened (look for less than 15 grams of sugars per serving)

Combine and chill. Serve with your favorite fruit, on top of banana bread or muffins.

Popsicles

2 cups frozen fruit
1 cup non-fat yogurt, plain or lightly sweetened
1/4 cup orange juice, optional
1/4 - 1/2 cup milk
1 tbsp flax seed meal, optional (you won't know its there though!)

Combine in blender and puree. Add more milk if needed. Pour into popsicle forms and freeze.

Trail Mix

2 cups Kashi Go Lean or Multi-Grain Cheerios

1/2 cup dried fruit (we use golden raisins)

1/4 - 1/2 cup nuts (we use cashews and/or peanuts)

Combine and keep in your purse for emergencies!

What are your, or your kids', favorite healthy snacks?

Emily Fonnesbeck RD,CD

20 Steps to Eating Healthier

Although I think there are better outlets for nutritional information, I did find this article on self.com to be a good one. I like that it is straightforward and I agree with all their recommendations. It is also very entertaining!

A few of the recommendations that I like are

• If you can't grow it, don't eat it. We are eating from packages way too much and the level of processing that goes into these products results in something that I don't even know that we should call "food". It is more like stuff. Make sure the ingredient list is very small, or better yet, no ingredient list at all!
• You can always have more. I think most people treat every meal as though it is their last. In reality, we live in America where food is EVERYWHERE! There will always be another opportunity to eat, so you don't need to eat it all right now.
• Make sure you can ID the animal. What exactly is in that nugget your eating? When meat has been processed into strips or chunks or links, what is actually in it? Try to keep it straight from the butcher.
• Fuel up in the morning not at night. You know I had to include that one! Why do we eat the majority of our calories right before bed? We need those calories to fuel us during the day. Aim for a bigger breakfast and lunch and a smaller dinner and I promise you will notice a difference in satisfaction and energy levels.
• Your hips are not a fridge. I love this one. We don't need to clean our plates. Put the rest in the fridge to save for the next meal. Often guests wonder what to take for lunch the next day. Leftovers are so easy to grab, as long as they are in the fridge.

What did you think of this article? What tips are easy for you? Which ones are harder?

Emily Fonnesbeck RD,CD

Summer Produce

Summer is here! What are the fruits and vegetables to look for? Here are some highlights:

Beets: These need to be heavy for their size with smooth, firm skin. They are a great source of anitoxidants as well as calcium!

Berries: Look for plump (rather than soft) berries with rich color. These have anthocyanins, or in other words, TONS OF ANTIOXIDANTS!

Chinese Cabbage: The leaves on cabbage should not be wilted or have a strong odor. They should also be free from blemish. Cabbage is rich in a powerful antioxidant called glucosinolate. It can help to protect your cells from cancer causing agents.

Corn: Look for white or yellow kernels rather than brown and make sure the husks are nice and fresh. Corn gets a bad rap for some reason but it is rich in the B vitamins and fiber.

Cucumber: Make sure they are crunchy and firm without bruises. Cucumbers have vitamin C and lots of water. That water and fiber will help keep you full for VERY little calories.

Eggplant: Make sure the skin is a shiny, uniform color without wrinkles. They have a nice sturdy texture (much like mushrooms) so may be used in the place of meat. They are a great source of the B vitmains, folic acid in particular that helps to keep your cells healthy.

Jicama: Look for one that is well formed and without cracks or blemished skin. Jicama is actually sometimes called the Mexican potato and is nice and crunchy. It is packed with water and fiber to keep you full as well as vitamin C to keep your cells healthy.

Peaches, Nectarines, Apricots: These should be slightly soft to the touch and very fragrant. As with most fruits, these are very high in vitamins A and C as well as potassium. Potassium is key to controlling blood pressure.

Summer Squash/Zucchini: These should be firm to the touch without blemishes or bruises. They are rich in the antioxidants vitamin A and C as well as a good source of pottasium and fiber. They are lower in calories compared to winter squash.

Tomatoes: Pick tomatoes that are rich in color and mostly firm. The darker the red color, the more lycopene, which can reduce your risk for certain types of cancers such as prostate and breast cancer.

Watermelon: You want a watermelon that is fairly heavy with a smooth rind. If it is seeded, the seeds should be dark. Tomatoes aren't the only ones to have lycopene! Lycopene gives both tomatoes and watermelon their red color. It is also so darn refreshing with all that water content!

What are your favorites?

Emily Fonnesbeck RD,CD

Volume Eating - Part 3

Back on this post, I asked for input on what you wanted to hear more about. One comment was for more on the volume eating principle. That is one of my favorite topics! Click here

and here for my previous posts on the topic.

I really feel that one of the biggest "dieting" myths is that you have to feel hungry in order to lose weight. If you are eating smart, you won't be hungry. If you eat smart, you actually get to eat more. More calories? No, more volume.

Fruits, vegetables, legumes and cooked grains (cooked since they absorb more water) are the best choices because they supply you with water and fiber while spending very little calories. Low volume / high calorie foods such as butter, high fat meats, fried foods, cheese, etc...have less water and more fat. Fat actually has twice as many calories as either carbohydrates or protein for the same weight. Choosing foods high in water and fiber and low in calories allow you to enjoy larger and more satisfying portions. In one study, women who replaced high calorie, low volume foods with low calorie, high volume foods ate 800 fewer calories a day and NEVER MISSED THEM, even with a 25% decrease in total portion size!

In a study (conducted at Penn State) published recently in the Journal of the American Dietetic Association found that study participants who ate a large (3-cup) salad before a meal felt more satisfied and ate 8% fewer calories than the control group without the salad before the meal. Now don't think the salad was a little lettuce with croutons, bacon bits, cheese and ranch dressing. You may find that you eat less when you start your meal with a broth based soup or large (vegetable!) salad.

So what are other ways to increase volume without adding calories?

• Choose whole grains whenever possible. There is much more fiber and water in whole grains compared to their refined counterparts. Opt for whole grain bread, whole wheat pastas, brown rice, corn or whole wheat tortillas, whole grain crackers, oatmeal, etc.
• Add veggies to everything! Put them in soups, casseroles, eggs, stews, pizzas and pasta dishes. This will increase the volume tremendously while decreasing the calories per portion.
• Add fruit to salads! They make them more colorful, more flavorful and more voluminous.
• Choose beans over meats every once in a while. They have much more fiber and water per serving as well as being a good source of protein and iron without the saturated fat and cholesterol.
• Replace your afternoon snack with fruits and vegetables. Don't worry about the portion, just watch for how the water and fiber will work to keep you full.
• Add a fruit to your breakfast meal if you are not currently doing so. It not only adds bulk to the meal but it will also give you added nutrition.
• Try to eat at least one vegetable with each lunch and dinner meal. Again, add bulk without calories!

The main reason why "dieting" fails is that you rarely are eating enough which leaves you unsatisfied and hungry. No one wants to live like that! Eating satisfying portions (read larger) of low calorie foods can make it easier to feel full and satisfied. You won't feel like you are on a "diet", you won't feel like you have to go hungry. It can work wonders in keeping you on the right track to weight loss.

Don't forget to balance your meals with adequate protein and fat as well. Remember the 50/25/25 rule: 50% of your plate should be fruits and vegetables, 25% a lean protein, and 25% a whole grain. Perfect for the volume eater!

Emily Fonnesbeck RD,CD

Super Charge Me!

This is a recipe out of a vegan cookbook called Eat, Drink and Be Vegan. Well, the author of the book just recently posted the recipe on line!

Super Charge Me Cookies

These cookies are really great. They definitely have a "healthy" taste but in a good way. I originally tried them for my four year old as a treat but honestly, he and my husband sometimes have them for breakfast. They are that good and the ingredients are all wholesome! My husband actually acts like a superhero when he eats them and pretends he has super powers :).

The flax meal is used in place of eggs and will give you a nice healthy dose of omega-3 fatty acids, you get healthy fats from the nuts and canola oil (as opposed to butter or margarine in regular cookies), the maple syrup will replace processed sweeteners, and of course we can't forget the whole grains from the flour and oats.

I actually didn't have spelt flour, chocolate chips or maple syrup so I used whole wheat flour, double the amount of coconut and raw honey (which wasn't raw after I cooked it, but it tastes much better than regular-and I realize also made these cookies non-vegan). The spelt flour may make them a bit more tender but regardless, they will turn out great.

I just wanted to share since so many guests ask about healthier dessert recipes. I really think you could take these to a work social, potluck or family party and they would get eaten right up. And the best part? You would have a healthy option!

Emily Fonnesbeck RD,CD

Calories and Metabolism

You know that to lose weight, you have to burn more calories than you consume. However, very low calorie diets (800-1,000 calories per day) often fail because not enough calories are being consumed to fuel physical activity. This leads to a decrease in metabolism. These restrictive diets are tough to maintain and also trigger the body to suppress the Resting Metabolic Rate (RMR) by about 20%. This is purely a survival mechanism to increase efficiency by burning less calories to do the same amount of work someone adequately fueled could do while burning more calories. Also, eating carbohydrates provides a "protein-sparing effect". Those individuals that eat too few carbohydrates would need to use some protein for energy rather than for building and repairing muscles. This explains why high protein diets result in so much weight loss, you are losing LEAN BODY MASS!

Also, I am often asked about the decrease in metabolic rate with age. With each decade of life, RMR will drop 2-3%. This can be attributed to the loss of lean body mass due to physical inactivity. Fortunately, this loss can be minimized with regular resistance exercise.

I will also add that recent research is showing "fidgeters" burn an extra 150-300 calories per day. So maybe start playing with your hair or tapping your feet!

So what do you take from this?

• Eat adequate complex carbohydrates (5-7 servings per day) for energy and adequate high quality protein (70 grams per day) for muscle repair.
• Make sure to include weight resistance training in your exercise regimen.
• Eat adequate calories for your activity level and stay above 1,200 calories per day.
• Fidget a bit!

Emily Fonnesbeck RD,CD

Knowledge=Change?

I think we can all agree that just because we know WHAT we should be doing, doesn't necessarily translate into what we ACTUALLY do. So what are the ingredients for change? I would say that knowledge is the right place to start but we also need:

1. Motivation

2. A PLAN

Motivation varies from person to person and there is no right or wrong motivation. It is highly individualized but hopefully is intrinsic and something that is realistic and achievable.

As far as a plan is concerned, research shows that people who have a plan are 2-3 times more likely to make necessary changes. So as you left Fitness Ridge with new found knowledge, were you able to apply it? Did you take the time to sit down and make a plan? I would recommend thinking about your schedule each day and where, what, when and how you will be eating and exercising. This is something I work on with guests who schedule private consults with me, and what I wish we could do with everyone. I can't stress enough the importance of making plans. If you don't have a plan, you have planned to fail.

So try it! Write down your schedule for this coming week. Decide where you will be eating your meals, what meals need to prepared ahead of time, what times you will be eating to ensure well-balanced, consistent meals and what needs to be picked up at the grocery store.  Obviously this takes time and dedication, but the benefit will be that you will meet your goals.

Do you make plans? And, what is your motivation?

Emily Fonnesbeck RD,CD

How do I lose my belly fat?

This will be a short, to the point blog. The best and easiest and ONLY way to lose weight around your belly and keep it off is to do cardiovascular exercise and stop eating/drinking so much.
I know it's painful but it's just that simple. I didn't say it was easy...but simple it is.
You can do 500 million billion crunches a day and that won't do anything about the extra weight that you have around your belly. You can lift weight until the cows come home and that won't do anything about the weight around your belly (yes, you will burn calories while you lift weight - but unless you are doing a hardcore, functional, TRX or Cross-Fit type workout your calorie burn will not be as great as a cardio workout).
Remember - you can negate all those calories you just burned on your workout in about 10 minutes of eating (even less if you are drinking your calories).

Irritable Bowel Syndrome

I was asked by a guest last week about Irritable Bowel Syndrome (IBS). Class was about to start so I told her to email me and I would send her some useful information. She never emailed me! I hope she reads the blog because there are definitely things to do to lessen the painful and irritating symptoms of IBS.

IBS involves abdominal pain, bloating and abnormal bowel movements. The most common symptoms are diarrhea, constipation (often alternating), abdominal pain (often relieved after defecation), bloating, flatulence, mucus in the stool and rectal pain. This is a common syndrome that I actually get quite a few questions from guests about.

With IBS, life stressors can trigger or worsen symptoms. Often, those who suffer from IBS usually live hectic, busy lifestyles without much room for relaxation. However, carving out some time for relaxation and stress reduction can be very beneficial. Maybe yoga, more sleep or some other form of down time?

Also, excessive use of laxatives or other medications could worsen IBS symptoms. Antibiotics actually kill the healthy bacteria in the gut and would definitely be a problem with IBS. A few other things to reduce or, better yet, eliminate would be all caffeine, alcohol and added sugars (and simple carbohydrates). Fructose (including high fructose corn syrup!) and agave nectar have been identified as the sweeteners most likely to aggravate symptoms. Avoid juices, white flour, refined grains, and sweetened foods. Also decrease total dietary fat as it places increased strain on digestion.

A high fiber diet is very important when suffering from IBS. Focus on whole grains, fruits, vegetables, beans and legumes. Make sure to drink PLENTY of water (close to 2-3 quarts per day) to help with the fiber load as well as lessen IBS symptoms. This would actually be one of the few times I would recommend trying a fiber supplement.

Those individuals that have a family history of allergies may want to try to eliminate those foods. It may be advantageous to eliminate hyperallergenic foods anyway such as eggs, nuts, soy, dairy, shellfish and wheat. I would start with dairy, those with IBS are usually lactose intolerant as a side effect and dairy would only add to the symptoms.

So in conclusion:
• Get more relaxation or rest if possible.
• Eat less fat (oils, high fat meat or dairy, nuts, avocados, etc) and eliminate caffeine, alcohol and added sugars.
• Try to eliminate dairy and see if you notice a difference. You may also want to try to go without soy, eggs, nuts, fish and possibly wheat.
• Drink plenty of water and eat plenty of fiber, possibly with a supplement.

In the end, a lot of this is trial and error and trying to determine your triggers. It will vary from person to person.

Emily Fonnesbeck RD,CD

Motivation - where does it come from?

I was recently asked to address the whole 'staying motivated' thing. This is a toughie becuase I am not one to distract you with flashing lights, fun music, fad classes, etc.

Your motivation to workout and to stay healthy can't come from a please-distract-me-from-what-I-am-doing strategy....it should come from that base-line, honest level of I-am-doing-this-because-I-know-I-will-feel-better-after.

When you don't feel like working out, that inner voice has to speak and say, "feeling like working out isn't part of the game - do it anyway". Then you just do it because you know you will be happy you did after.
This can apply to doing an actual workout - or to sticking to your meal plan - or choosing NOT to eat that extra dessert/serving of healthy food/etc.

Now...with that said if you need motivation in the actual workout area -- I always use the cardio interval class or mountain class for when I am not really feeling the workout thing. These workouts begin easy -- so you can warm up gradually - and then they get tough. Usually if you give yourself an extended warm-up you will come around to the workout. OR if you can - take a class at the gym that you really like - like hip/hop or spin or body pump or yoga or whatever.
Regardless - your motivation has to be rooted in your belief that living a healthier, more balanced life will result in you being healthier and more balanced. Here is the scrub....you have to really want that. If you don't really want to be healthier and more balanced.....then we have a completely different issue.
Hang in there - being balanced takes work....and if you think about it, being unbalanced takes work too.

Why Your Hungry After a Big Meal

This is a great article just recently published in the Wall Street Journal. It explains the reason you feel hungry after overeating on highly processed foods. We talk about this in class as well. If you will recall, highly processed foods decrease the production of Leptin, the hormone that suppresses hunger. It also will spike insulin levels, usually overproducing, to decrease the rapid rise in blood sugar levels and then you end up with "rebound hunger". This can explain why after a night of overeating, you wake up ravenous the next morning.

The article also points out that you can reset your appetite to be ready for breakfast. So many guests tell me they can't eat breakfast, or at least much of one, because they aren't hungry in the morning. After a few days of different eating habits (bigger breakfast and lunch, smaller dinner) the hormone Ghrelin, which triggers hunger, will adjust. So you have NO excuses anymore, it just takes some getting used to!

This article is just one more reason to make sure you are eating well-balanced, consistent meals (this article says no more than 5 hours between meals, I would say 4-5) made up of wholesome foods. Remember the 1/2, 1/4, 1/4 rule: 1/2 of your plate should be fruits and vegetables, 1/4 whole grain, and 1/4 lean protein. Be sure to include the protein, it can help protect the blood sugar spike and subsequent insulin release.

Who has tried this? Has it worked for you? I would love to hear from you!

Emily Fonnesbeck RD,CD

Thai Food

Kerry, this is for you!

...and for all of the many other guests that always ask about Thai food.

I found a few good websites that will give you menu ideas and calorie counts.

Thai Calorie Counts (notice that you can look at other ethnic foods on the upper left hand side of the screen)

Healthy Thai Food

Is Thai Food Good For You?

So this type of post just begs the question, What do you want to hear about?  The purpose of this blog is to answer your questions, so what questions do you have?  I hope you will give me some good ideas for upcoming posts!

Emily Fonnesbeck RD,CD

Obesity Trends

Here is a website that shows in color graphics the trends in overweight and obesity. Pay attention as the colors change and also note the percentages of obesity in each state. Looking at this, you can't deny we have a problem. And although we come in all different shapes and sizes dependent upon our genetics, there is no way that genetics is the only variable. Our environment HAS to be the culprit for such a drastic change in the past two decades. So where do we start with changing this trend? Changing our environment. Policies in work places, schools, restaurants and government must change.

But we don't have much control over that. What you can control is YOUR environment because you will only be as successful as your environment allows you to be. Planning ahead, not buying "junk food", having a gym membership or maybe some exercise equipment on home, eating slowly, getting rid of distractions and watching portions are just some ideas. Click here for a previous blog post for more.

What do you think of that map? What are steps you are taking to make your environment healthier?

Emily Fonnesbeck RD,CD

The Weight Issue

As all of you know, over the past 20 years, the rate of overweight and obesity has increased. This has become a real health issue, not to mention a $30 billion industry due to the "quick-fix" mentality that most Americans have.

About 8 million Americans a year enroll is some sort of weight loss program, whether it be fasts, cleanses, restrictive diets or the like. These are rarely useful or beneficial in the long run and are probably only contributing to the problem. Some words to look for that should raise a red flag when looking at "diets":

• easy
  
• effortless
  
• guaranteed
  
• miraculous
  
• magical
  
• breakthrough
  
• new discovery
  
• mysterious
  
• exotic
  
• secret
  
• exclusive
  
• ancient
  

Real, effective weight loss will take place slowly. That is hard to hear but it is the truth. Sensible weight loss terms include:

• Portion control
• Fruits and vegetables
• Lean proteins
• Whole grains
• Exercise
• Lifestyle changes
• Limit highly processed foods
• Limit high fat foods
• Lower sugar
• Whole foods

Doesn't sound quite as exciting does it? But that is what will work. It all goes back to the basics eventually. It is about finding the right balance for you and what works for your lifestyle. Just do the best you can and don't be fooled by quick fixes or the newest fad. You are smarter than that!!!

Also, since we are on the topic, let's avoid the judgmental attitude that we are seeing in our society in regards to weight. This is a real issue involving real people that are just trying their best. We need to find a solution, but also realize that none of us are perfect, or need to be. I believe in the "healthy at every weight" approach, we just have a long way to go before we are there in adopting healthier lifestyle practices. Skinny doesn't mean healthy!

Emily Fonnesbeck RD,CD