May 13, 2007 by erin.

Eating a balanced diet is essential for reaching and maintaining optimum wellness. Unfortunately for us, the media has presented so much miss-information that it’s difficult to determine what a balanced diet should include. Nutrition certainly is not an exact science. Every individual needs something a little different to keep them satisfied, energized and focused. You have to learn to listen to your body and pay attention to how certain foods effect you. If you feel satisfied, but not stuffed, with a healthy dose of energy that lasts till the next meal… then you have achieved the right balance for your body. If you have tons of energy that drops off and then you’re starving; if you feel physically full but are still hungry; or if feel really tired and heavy after a meal, you have eaten too much of one macro nutrient. Experiment with your favorite meals… how do they really make you feel. Sometimes all you have to do is tweak it just a little to better satisfy your specific needs. There are some general guidelines that have been put into place to help determine if you are within the proper range of macronutrients.

Foods are broken down into three main macronutrient groups. Protein, Fat, and Carbohydrate. They all play an important roll in providing proper nutrition to your tissues and organs. Protein is the building block of life, fat is condensed energy that aids in the body’s chemical activities and carries vitamins A,D,E &K. Carbohydrate is stored in the body as glucose and is the only source of fuel your brain and nervous system can use to perform all of its functions.

PROPER PROPORTIONS

PROTEIN: 0.8 - 1.2 g per kilogram (2.2lb) of body weight. Higher protein levels are needed for highly active individuals. 1g of protein = 4 calories

FAT: 20-30% of total caloric intake. 1g of fat = 9 calories

CARBS: 45 - 65% of total caloric intake. Higher carbohydrate levels are needed for highly active individuals. 1g of carbohydrate = 4 calories

ALCOHOL: ideally 0% of caloric intake, but it does add calories. 1g of alcohol = 7 calories

Fat and carbohydrate ranges are given in percentage of total calorie intake… not in grams. Here’s an example:

2000 calorie diet:
20% fat = 2000 X .2 / 9 = 44.4g of fat per day
50% carbs = 2000 X .5 / 4 = 250g of carbs per day

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March 20, 2007 by erin.

Myths

1. Myth: Crash dieting or fasting makes you lose weight.
Fact: this can be true for the short-term, but it has serious negative effects on the body. Fasting causes the body to go into a state of ketosis which promotes loss of lean mass and vital minerals. Water and muscle are lost quickly during a fast which slows down metabolism and zaps energy and focus.

2. Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip breakfast and eat fewer times per day are heavier than those who eat a healthy breakfast and four or five times per day. This is, in part, due to the fact that those who skip meals earlier in the day find themselves ravenous by dinner and are more likely to overeat or binge. Those who eat several small meals per day report they are able to properly manage their hunger and avoid energy lows.

3. Myth: Food eaten late at night is more fattening.
Fact: It’s the total amount eaten in a 24 hour period that’s important, not what time you eat it. A study at the Dunn Nutrition Center in Cambridge confirms this. Volunteers were placed in a whole body calorimeter (which measures calories burned and stored) and were fed a large lunch and a small evening meal for the first test and a small lunch and a large evening meal for the second test. The results indicated that the large meal at the end of the day did not make the body store more fat.

4. Myth: A slow metabolism is prevents weight loss.
Fact: This is a common excuse used by overweight people trying to manage their weight. Studies have shown that resting metabolism (or RMR, which is the number of calories your body burns in a 24 hour period at rest) actually increases, rather than decreases as people become fatter. In other words, the larger you are, the more energy (food, calories) is required to move around. The bottom line is you gain weight when more calories are taken in than expended.

5. Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are dangerous and do not provide lasting results. They are not nutritionally sound (eliminating whole food groups and greatly restricting calories) and cannot be followed for a lifetime. They don’t deal with the issues behind the weight problem and do not teach positive lifestyle habits to maintain any weight lost on the diet. Research has shown that nearly 25% of weight lost through dieting alone was a result of losing muscle mass which lowers metabolism.

6. Myth: Low carb/No carb diets are a healthy way to lose weight.
Fact: Your body requires a minimum of 140g of carbohydrate per day just to operate its systems properly. Carbohydrate (glucose) is the only source of fuel your brain can use. If you restrict your carbohydrate intake, your body will catabolize its lean mass (muscle) to create the glucose necessary for proper function. In this process, calcium is leached from your bones which will cause them to be brittle and increase the risk of or worsen osteoporosis. Plus, in order for your body to utilize fat as an energy source, some carbohydrate has to be present.

7. Myth: Starches are fattening and should be limited or eliminated when trying to lose weight.
Fact: Many foods high in starch are low in fat and calories. Some examples are rice, pasta, fruits, beans, and some veggies. They become high in fat and calories when consumed in large quantities and topped with high fat condiments like butter, mayo, and sour cream. Foods high in starch (complex carbohydrates) are an important source of energy for the body.

8. Myth: Certain foods like grapefruit, celery, and cabbage soup can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods containing caffeine can increase your metabolism for a short period of time but don’t cause you to lose weight.

9. Myth: Foods high in fat cause rapid weight gain.
Fact: Weight gain is a slow process and is a result in eating excess calories. It doesn’t matter the source. Broccoli or chocolate, it doesn’t matter. Too many calories is too many calories. However, foods high in fat are high in calories and portion sizes should be monitored to prevent over consumption.

10. Myth: Low fat foods help you lose weight.
Fact: “Low fat” or “no fat” doesn’t mean low calories or no calories. Check the labels for nutrient content. Sugars and thickeners are often added to boost flavor and texture. You might be surprised to discover that many low fat and no fat products have similar or equal calorie values as their counterparts. Watching portion sizes is important too. Some people purchase half fat butter spread end up using twice as much which defeats the purpose.

11. Myth: Fast foods are always an unhealthy choice and should be avoided when dieting.
Fact: Fast foods can be a part of a healthy lifestyle with a little bit of know-how. Avoid super-sized combos and fried foods. Try a grilled chicken sandwich and a side salad instead with low fat condiments like mustard and light dressing.

12. Myth: Lifting weights is not a good idea when trying to lose weight because they make you “bulk up.”
Fact: Lifting weights and/or performing body weight exercises on a regular basis can actually help you maintain or lose weight. Strength training builds muscle which increases your metabolism. That means the more muscle you have, the more calories per day your body will burn at rest. In fact, exercise adherence is commonly cited as the strongest predictor of long-term success in weight management.

13. Myth: You always gain weight when you stop smoking.
Fact: When people stop smoking, some gain weight, some lose weight, and some stay the same. When people replace cigarettes with comfort food they gain weight. Replacing the cigarette habit with exercise, sugar free gum or crunchy veggies can help. Plus, it’s far healthier to be an overweight, non-smoker than not to bother because a little weight gain is feared.

Scams

1. Scam: Lose weight without diet or exercise.
Fact: Achieving a healthy weight takes work and patience. Pass on products that promise miracle results. Buy one, and the only thing you will lose is your money.

2. Scam: Lose weight no matter how much you eat of your favorite foods.
Fact: Beware of products that claim you can lose weight while over-indulging in high fat, high calorie foods. Weight loss requires sensible food choices and sensible portion sizes. If you crave a crunch, choose raw carrots over greasy potato chips. If you crave sweet, choose a fresh piece of fruit.

3. Scam: Lose weight permanently! Never diet again!
Fact: Even if you lose weight successfully with a product, permanent results require lifestyle changes. Avoid products that promise once-and-for-all results with no maintenance required.

4. Scam: Blocks absorption of carbs, fat or calories.
Fact: Medical experts and dietitians agree that there is no magic pill that can block the absorption of carbs, fat, or calories. This is simply a lie.

5. Scam: Lose 30 pounds in 30 days!
Fact: It takes 3500 calories to gain or lose one pound. This fact makes is impossible to lose 30 pounds in 30 days. Experts say that ½ to two pounds of weight loss per week is a reasonable and achievable goal for most.

6. Scam: Everybody will lose weight!
Fact: Your habits and health concerns are unique. There is no one-size-fits-all approach to weight loss. Have a professional design a personalized nutrition and exercise program tailored to your individual needs and metabolism.

7. Scam: Lose weight with a patch or cream.
Fact: I know you’ve seen ads that claim you can lose weight by wearing a patch or using a cream to melt the fat away. Don’t believe it. There is not patch or cream that can cause you to lose weight.

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February 5, 2007 by erin.

I have been writing a cookbook for a year and it’s finally finished and available for sale. The title is Meals Made Over. I choose that title because the recipes in it are traditional meals “made over” to be fast and healthy. The inspiration for the book came from my passion for good food and cooking, my commitment to fit and healthy, and my busy schedule. I learned time saving tricks and how to make food taste rich and savory… without the fat and salt. The book is full of tasty recipes that my husband and I eat on a regular basis. In fact, these recipes greatly contributed to my and my husband’s weight loss success. He has lost over 100lbs and I have lost 50lbs. Some of the recipes I’ve posted on my blog, and if you’ve tried them, you know how great they are. The book is available to anyone. You can email me a request and I’ll send it to you. If I can hand deliver it, it’s $12.00. If I have to mail it, it’s $15.95.

Oh yea… keep an eye out for a second cookbook! It’s coming!!

God Bless!!

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February 1, 2007 by erin.

• 24g / day (6tsp) for a 1600 calorie diet
• 40g / day (10tsp) for a 2000 calorie diet
• 56g / day (14tsp) for a 2400 calorie diet
• 72g / day (18tsp) for a 2800 calorie diet

Simple sugar is easy to identify, just read labels. Added sugar is in almost every manufactured product we consume. You should make an effort to avoid foods with added sugar. Watch for ingredients such as:

• sucrose
• high-fructose corn syrup
• corn syrup
• dextrose
• glucose
• maltose
• honey
• molasses
• beet sugar
• brown sugar
• cane sugar
• confectioners sugar
• crystallized cane juice
• fructose
• evaporated cane juice
• invert sugar
• maltodextrin
• maple syrup
• raw sugar
• turbinado sugar

Once you have identified the sugar you can take steps to eliminate it from your diet. The following steps can help you do that.

• Eliminate (or cut back) on fruit drinks, soft drinks (pop), and anything that ends in “ade” or “cocktail”.
• Eliminate (or limit) consumption of candy, cookies, pastries, cake, pie, etc… Don’t be fooled by labels saying fat free or low fat. These products often contain more sugar to compensate for the lack of fat.
• Read your cereal box label. If it has more than 10 grams of sugar per serving… it’s trash.
• Eliminate (or limit) your intake of ice cream, frozen bars, milk shakes and smoothies.
• Don’t order dessert!!!
• Consume whole fruit products. Avoid juices and fruits in syrup.
• Read the labels of your favorite condiments such as ketchup, salsas, salad dressings, etc… these often contain added sugar.

Following these tips is a great way to reduce your sugar intake, and consequently your calorie intake. You will find that making better food choices will speed any attempt at weight loss and will increase your level of health greatly.

Material for this article obtained from the Summer 2006 issue of NCSF News.

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January 2, 2007 by erin.

This was a great accident. One night, I was thinking about how great my grandmother’s casseroles are, and I suddenly had a major craving for one. Knowing well that a rich and cheesy casserole in NOT on my diet, I began to immediately think about how I could make a healthy version. This is what I came up with. It was a total experiment and, I have to say, a total success.

INGREDIENTS:

8oz grilled chicken
1 cup whole wheat elbow pasta (dry measure)
6oz broccoli florettes, rough chopped
100g chopped sweet onion
50g sliced mushrooms
6oz 50% light Velveta cheese, cubed
½ cup 1% fat buttermilk
3 piece light whole wheat bread (40cal/ slice)
½ cup egg substitute
½ cup low sodium chicken stock
4tbsp zero calorie buttery spray

Seasoning: 2tbsp garlic powder, 1tbsp ground pepper, 1tbsp onion powder, 1tbsp chili powder, 1tsp crushed rosemary, 1/2tsp dried oregano, ½ tsp dried basil

DIRECTIONS: Preheat oven to 450 degrees and spray a 2.2 quart casserole dish with fat free cooking spray. Cook pasta according to package directions until aldente. Drain and set aside. Chop grilled chicken into bite sized pieces, set aside. Toast bread, spray with zero calorie cooking spray and garlic powder, then place bread in microwave and cook on high heat for one to one and a half minutes or until moisture is cooked out. Put dry toast into a bag and crush into crumbs, set aside. Place onion and broccoli in a microwave safe bowl, then cover and cook for three minutes or until broccoli is bright green and slightly crisp. Using the pot you cooked the pasta in, combine pasta, Velveta cheese, buttermilk, egg substitute, chicken stock, buttery spray, and seasonings. Stir over low heat until cheese is melted, then stir in remaining ingredients (except bread crumbs) until well combined. Pour the mixture into the casserole dish and spread evenly. Coat the top of the casserole with bread crumbs and bake in a 450 degree oven for 25 – 30 minutes or until bread crumbs are browned and casserole is bubbling. Remove and cool for ten minutes before serving. Serves 3. Serving size: 1/3 casserole dish.

NUTRITIONAL VALUE PER SERVING: 441 calories; 45 carbs; 7g fat

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December 15, 2006 by erin.

Click here to view a link to an article published by the American Council on Exercise explaining about type two diabetes… what causes it, what it is and how to combat it with exercise and diet. I think it’s a GREAT (and short) article full of valuable information. Please click on the link above and gain some useful knowledge about this terrible disease.