Me vs. A Buffet

As a dietitian, I am very good at making sure that I get enough veggies,fruit, whole grains, lean protein, nuts, fiber.  All of the foods that are good for you.  The one thing that threatens my healthful diet is my social calendar.  I get so tempted to say “It’s a party. It’s ok to treat yourself.  Go ahead and eat as much of the chocolate chip cookie dip as you want.”  If your social calendar is anything like mine has been for the summer, however, that philosophy will turn a healthy diet into a  nightmare.  

You might think it’s ok to have a splurge day or cheat day on the weekend, but it can backfire.  For me the first few weeks of summer, I would do great during the week. But, I would add on all of the calories and fat and refined carbs that I cut out during the week on the weekend.  By the time  Monday rolled around I gained back every pound I lost during the week.  

Part of the problem is I have a weakness for “finger foods”.  It doesn’t matter what they are--appetizers, desserts, or even fruit and veggies trays. They are my favorite. I don’t even need the meal.  In the summer, every time I turn around they are on buffets at backyard BBQs tempting me.   Last night as I celebrated the end of summer/beginning of a new school year  with  Mr. & Mrs. P I vowed that I would not let those finger foods sabotage my efforts. Of course it was not easy. KM brought a treat too tempting to resist.  Chocolate Chip Cookie Dip---full of fat and sugar--but oh so delicious.  Of course, I could not turn it down!  

Despite that yummy dessert treat, I survived the evening without  overindulging.  I had a plan in place. First, I did not go starving.  I made sure that a few hours before the party, I had something to eat.  Next, I made a promise to myself that no matter what food lined the counters of Mrs. P’s kitchen, I would only eat 1 plate full. No SECONDS!!!   (If you are going to use this strategy, I will add that you need to limit the height on your plate as well, no stacking!!!) That one plate was my limit and it had to include my dessert treat.  You can triple or even quadruple your calories if you pick one plate for appetizers, entrees and sides and then a second plate for dessert if you are the type that likes to try them all! Even just a bite of multiple desserts can add up very quickly.

Before I filled that plate, I made sure that I knew what all of my choices were.  One mistake that most people make is they just start at one end and fill their plate.  Inevitably, you start eating, see someone’s plate and wonder where they got the cheesy potatoes then have to return for a second plate.  A great strategy is to know all of your options and decide what you absolutely have to have and what you can pass on.  I knew I was not passing up the dip but I also discovered there were strawberries and realized they would be the perfect choice for dipping!

I also promised myself that I would not stay in the kitchen.  Standing next to a buffet full of food, is the worst way to put a healthy diet in trouble. Without a doubt , you will end up eating more than you planned.  This worked especially well yesterday since the food was inside and we were outside :).  

I have really made the effort to figure out how to enjoy to foods I love and the company without sacrificing a healthy lifestyle. I just had to recognize my weaknesses and work at it.  You can dod it too!

Junk Food

Contrary to popular belief, I am not the "junk food police". I truly believe that you can find a way to include most foods as part of a healthy diet. Just this afternoon, I had a homemade sugar cookie with sprinkles and sugar that my girls made at Grandma's house.  I even made a homemade caramelized onion dip for chips for my family gathering this weekend.  I do however, try to limit how much junk food I eat.

My goal is to be healthy. I want to feel good. I want to be a good role model for my family.   When I eat too much junk, I feel terrible. I don't have as much energy. Sometimes it even impacts my mood and I obviously put on an extra few pounds.  I am also missing out on important nutrients that fuel my body and keep everything working as it should. It is hard on the blood vessels and puts me at risk for a long list of chronic diseases.  That doesn't mean that I don't love a piece of banana cake or my absolute favorite splurge, Pizza Wagon Pizza..


I try to keep track of those "junk food" parts of my diet and make sure they are not taking over.  In my last post, I mentioned my food journal that I use at least every other month to make sure I am on track.  For junk food, I try to use the 90/10 rule (inspired by a fellow PSU nutrition alum).  Basically, that means that 90 percent of the food I am eating should be healthy and the other 10% can be a splurge.  That allows me to enjoy those guilty pleasures like buffalo chicken dip or PCLs homemade chex mix but still take care of myself.  It is easy to see if I am on track when I write it down.  I can almost just count the food items and as long as I see that the majority fall into the fruits, veggies & lean proteins I know I am on track. If more than 1 out of every 10 things I write is "junk" , it is too much.  That is a trigger for me to dig deeper into my choices. At that point, I need to look at the amounts too.

I am human, foods do tempt me. I don't ever completely deny myself something. It isn't about willpower.  It is about knowing my limits. I have learned that sometimes satisfying the craving with a small amount can prevent me from a huge indulgence later.  So while maybe instead of eating a bag of bbq potato chips, I may just have a one or two. Most of the time it will do the trick.  Maybe instead of eating a bunch of cookies, I just have one cookie like I did today.  The key is to learn what will work for you to find balance between those splurges and the healthful choices.  I write it down. It keeps me honest. Try it; it may work for you too.




 

If you Bite it, Write it!

I’m not really sure which Dietitian  originated the saying but I repeat it over and over again. When I get myself into crazy weeks where I feel that my eating habits are starting to spiral out of control because of my schedule or if maybe I’ve gained a few pounds that I can’t seem to explain, I follow the advice. It’s simple. If you bite it, write it.

It is amazing how much just writing down what you eat can make a difference in both the nutritional value and the amount of the food you eat.  I have started my food journal again this week.  It is important for me to double check myself every now and then.  It is only fair that as a dietitian I follow my own advice.  Plus, if I have to write it down I definitely skip the extra  cheese on my sandwich or stay out of the cookie jar.  Just now for lunch, I opted for pineapple with my sandwich instead of the leftover bag of tortilla chips from our family get together this weekend because i didn’t want to write down chips!

It goes beyond that, I also write down who I am eating with.  I notice things.  I am more likely to have one extra margarita if I drink them with my neighbor :) and if I walk with the walking crew in my neighborhood I end up eating a homemade fruit & yogurt popsicle that adds 80 calories making my net calorie burn less than I had hoped.  I also keep track of my location.  I tend to eat more sweets if I visit my mother-in-laws house. If I eat at my mom’s house I definitely get my veggies but I love her cooking so I probably eat bigger portions too. I have also discovered that if I am entertaining at home, I eat less that if I go to a party or bbq at someone’s house.  I guess I am just busier!  For this concept to work, to learn from it, and use it to your benefit, you have to write everything. Even that little piece of chocolate that you find on your coworkers desk applies.

You can use a phone app or web based analysis to keep track if you want to use the info to determine calories, fat, carbs, fiber, etc.  For me, Pen and Paper and a Cute Notebook work best!  I can pick up trends and patterns and can quickly approximate if I am meeting my dietary needs.  I keep track of foods, portions, people& places.  I jot down the time too. Make sure you start with writing more. As go you, you can find out what will work best and what info you really need.

So if you are trying to slim down, improve your cholesterol, bring down your blood pressure, or just eat a little healthier maybe you should give it a try.  Repeat after me:  If you Bite it, Write it!

Get off the Couch, Your Life May Depend on It

So yesterday I was at a meeting where a new health campaign was being discussed.  Is is about exercise? Sort of. Healthy Eating...not really.  Instead it involves something evil in every home and office...chairs and couches.  Sitting seems to be linked to all sorts of health problems especially weight gain.  I decided to look up some of the research and was really surprised. In some studies they were trying to determine why if people of the same weight and age eating exactly same calories some gain weight and some don't.  They weren't allowed to do "exercise" and guess what they found out it was all about how long you were sitting.


Interestingly enough, over the last 30 years as our weights have skyrocketed exercise rates have changed little but we are sitting a lot more. On average 9.3 hours a day! That is more than we sleep!!!  I think my favorite was the info established from Medical Coding and Billing.  Check out their website if you want more info.

Trust me it's interesting.  So today instead of sitting on your couch, sitting at the movies, sitting at a ball game, or even sitting in your yard, get up off your butt. It might be the best thing you can do for your health

Confession of a Busy Mom

Some people make it look so easy.  I have been on the go non-stop this week.  Wake up, get to work, grab a snack, pick up AGL take her to my husband, head straight to cheerleading practice with my other child, grab a late dinner, collapse.  I am exhausted and I have a confession to make.---My exercise this week has disappeared.  

I am trying to figure out how to do it all.  Any time my routine changes, I go through an adjustment period where I “get off track”.  This time it happened very quickly.  The key is finding ways to make it work.  

This morning, I decided that one week of chaos is enough and I need to keep my health in mind.  I decided that I am going to figure out how to find some balance and not allow my health to get put at the bottom of my priorities.  So here are my solutions.

1) I will take at least a 15 minute walk at lunch.  Its not much but it should help.
2) I will grab some extra veggies at lunch, it is easy with all of the garden veggies right now but I need to make sure I eat more at lunch.
3) I will walk again during cheerleading practice for at least 30 minutes.  I may just be circling the parking lot but at least its exercise.
4) I will stretch when I get home.
5) I will not eat a full  big meal at 8:30.


Those solutions sound simple but it was important for me to write them down.  Everyone  gets “off track” every now and then.  Most of the time, the solutions are just as simple as mine.  The key is to write them down and commit to it.  In the past, almost every one of my patients complained that they didn’t have the time for exercise.  I always encourage them to be creative, find a way and commit to it.  Sometimes, I just need to take a step back and follow my own advice.  I hope that no matter how busy your life gets you do the same thing!

Deep Fried Butter and Deep Fried Kool Aid

I usually don't post twice in one day but  my sister-in-law sent me a link to a new state fair treat that she knew I would love.  Two weeks ago I stumbled across a twinkie dog.  A hot dog in a twinkie deep fried.  I was sickened by the thought of eating it.  Today she sent me another one of those "nutrition no-nos"  Deep Fried Butter!!!!  The title of the news story she sent "Is this the worlds most fattening snack?"

For just two ounces of deep fried butter you get more than 400 calories and 45 grams of fat.  I would say that it wins out in the "this food may cause heart disease category". If I had to choose between a deep fried twinkie hot dog and deep fried battered butter however I think I will take the walking heart attack on a stick. Deep fried butter will melt into the batter that usually is a honey or cinnamon batter.  It probably does taste pretty good.  I still don't think I could eat the twinkie dog.

Another friend shared yet another deep fried creation that really had me puzzled--deep fried Kool-aid.  My first thought, was how do you deep fry a beverage? I got my answer. You mix it with flour and water and make it into dough and then you deep fry it.  I learned that in some places like Texas they are even deep frying beer.  They put the beer inside of a pocket of a pretzel-like dough and then deep fry it.  I don't know about you but I would rather have an ice cold beer instead of piping hot inside of a pretzel.

I am not one to say "never" eat something.  I usually teach that every food can fit.  With these foods, however, be sure it is something that you indulge in maybe once or twice a year.  Your heart and blood vessels with thank you for it!

Buffalo Chicken Dip

As usual this weekend we are headed to another summer BBQ. That inevitably means that I need to figure out what yummy recipe to take. PCL of course recommends his favorite...Buffalo Chicken Dip.  I will admit that I do like buffalo chicken dip but I like to try different things as well.  I thought maybe I do a quick nutrition analysis on this dip that everyone seems to love so much.  I sometimes feel guilty for giving people things that are less than nutritionally superior.

Let's just say that I really wish I hadn't done the analysis.  A small 1/4 cup serving (measure it out, level it off, it is a pretty small serving) is 284 CALORIES for the "regular version"!!!  That doesn't even include any chips!  One whole workout wasted on this little snack.  Add a small portion of Scoops, my favorite chips to have with wing dip, and you add another 140 calories for just 11 chips.  It might be ok if that was a meal. That isn't enough for for a meal and that is way too many calories for a snack!

So  when I usually make it I do use the 1/3 less fat version of cream cheese and I use lite ranch dressing but I can't bring myself to using lowfat cheese.  A rough estimate shows it cuts my calories per 1/4 cup to 160.  I still think its a lot  especially because we generally eat a slightly larger serving. And this is just a snack.

I think this weekend, I am going to try to find another snack to take.  I hope I can find one that people love just as much as the dip but with 1/2 the calories!

It all adds up

I have to admit that being a mom that works full time, my schedule gets crazy just like everyone else's.  Even though I am a Dietitian, I get tempted to just run through the drive thru or stop at Subway after I pick up my girls.  Most days, I am able to resist that temptation.  That doesn't mean it is always easy to get a nutritious meal on the table every day. I have learned how to "cheat " a little to get the most nutrition with the least effort in the least amount of time.

Today, that cheating involved sauteing up a bunch of fresh veggies from the farmer's market and adding them to whole wheat pasta and jarred sauce.  I admit, it might not be the best but just by adding those extra veggies, I have improved the nutritional quality. Of course, we will be having a salad too.

Sometimes it means chopping up a bunch of veggies and adding them to canned soups (I know the sodium is high but if you read the labels you can do a great job stocking your pantry with better choices.)

On occassion, it might even mean that I do stop and grab something quick at subway but then pair it with some fruit that I have at home.

The point is that while, its tough, there are some really quick and easy ways you can make your meals a little healthier.  Some might argue that you need to do it all at once but these little changes can make a big impact in the long run. Give it a try and make an effort to add something with more nutritional value to every meal you make!

18 holes for Good Health

I will admit that on the rare occasions that I have had the opportunity to hit the links for a round of  golf that I really enjoyed it.  I will also admit that sometimes I hate Golf, only because there are some family things I would love to do on a Sunday and my husband would rather golf.

Despite my occasional disappointments, I am really glad that he does golf and wish that I could do it more often.  A study in Sweden looked at 300,000 golfers and it turns out that golfers are healthier. They have a five year longer life expectancy than nongolfers.  The impact is even greater on “blue collar” workers than those in white collar jobs. I guess that means I need to encourage my dad to golf more too!  The impact is also greater for those with lower handicaps.  Practice makes perfect and the lower stress from a great round helps to keep health risks lower. I might mention that taking a cart decreased the impact.  

Golfers spend more time outside which is beneficial for health and they get the great benefits of walking.  The health benefits go beyond that.  There are benefits to psychological health from the challenge of the game and the social aspect of golf benefits your mental health as well.  

Last year I took some lessons but I haven’t had the chance to use them this year. I think it is time for me to get some of the same health benefits as my husband.  

The Most Wonderful Time of the Year

Some people look forward to Christmas, others love when the kids go back to school. I on the other hand look forward to August.  I know its hot but to me its the most wonderful time of the year! I can get yummy, fresh, bright red, delicous garden tomatoes.  While some people might think my favorite food is cheese, Tomatoes picked fresh from the garden are my absolute favorite.



They have their nutrition benefits, low cal, high vitamin A, high Vitamin C and Potassium but that isn't why I eat them. I just love tomatoes and way you can make them.  I love the little cherry and grape tomatoes straight from the vine.  (OK I know I should wash them but I can't resist).  I love them cut up in the morning with eggs or in savory breakfast tart or strata. For lunch, I could eat tomato sandwiches for lunch or stuffed with a great tuna salad every day.  The season is so short that I need to get my fix in before it is over.  My dinner menus include tomatoes daily either as a salad, on pasta, on grilled pizzas, stuffed, roasted. any way I can think of.. I even love  a fresh chopped salsa made with the garden tomatoes as a snack.

I must not be the only one that is in Love with Garden Tomatoes either.  While I unfortunately can't go, I got some great ideas from an upcoming event in my community. Local Chef Joe Carei of Uniontown's Caileighs and Pasta Lorenza is preparing a Dinner in the Fields of Duda's Farms. Every course will feature tomatoes! (And corn but we aren't talking about that today).  I almost forgot about making a great gazpacho and now I have to find a good recipe for tomato jam!

I may need to marinate some or make some sauce too!  I know regardless of which recipe I pick, I will enjoy every bite. And as a bonus,  I don't really have to worry about gaining weight from my favorite summer treat and I'll get some nutritional benefit too!

Z is for Zucchini

Whether you call it zucchini or summer squash...if you have a garden or have stopped at the farmer's market lately, you know that it is in season!  Your neighbor might even bring you a big bag full because they don't know what to do with it. Take it!  It's high in antixodiants...carotenoids, lutein and zeaxanthin, especially if you leave the skin on.  Early research shows it is promising in protecting you from diabetes and assisting in insulin regulation. There are more health benefits that are being examined but with those alone and the fact that zucchini has relatively low calories (unless you batter it and deep fry it), it's worth including in your diet.  But what do you do with all of those zucchini without getting bored.  I started a list of ways I like to eat it but I'd love to hear your ideas too.

1) Sauteed in olive oil and garlic with fresh garden tomatoes
2) Roasted in the oven and drizzled with balsamic vinegar
3) Raw in a salad
4) In Vegetable Lasagna
5) Cut in strips and used as the "noodles" in lasagna
6) Marinated in a lemon marinade, and grilled with red bell pepper, red onion and other veggies for a summer grilled veggie sandwhich.
7) Take that same mixture of grilled veggies and put them on a grilled pizza
8) My mom makes a great zucchini and tomato strata (that would be made with eggs & parmesan cheese)
9) Breaded with whole grain crumbs and baked to make a zucchini parmesan
9) Make zucchini "crab cakes' substituting shredded zucchini for the crab meat in your favorite recipe
10) Add it to soups, stir fries, gumbos, paellas, and risotto.

Of course you can add it to baked goods as well like breads, cakes, brownies, and cookies. I try to convince myself that at least I am adding a little extra nutrition to these tempting treats by adding the veggies. 

If you have any other ideas, send me a quick message or leave a comment.  Enjoy your zucchini!