No More Spongebob Squarepants

I have never been a fan of Spongbob Squarepants and I am not a fan of putting kids in front of the TV all day.  I will admit that I turn on the TV for the girls while I making dinner and in the morning while I am trying to get some things done.  I think kids watch way to much TV, mine included.  While it is on, I know my kids are also reading, drawing, playing dress up.  But I still know I should turn the TV off more often.  

This morning as I was drinking my coffee and eating my breakfast, I saw the news that will motivate me to make sure we turn that TV off.  The headline: "Spongebob Squarepants Causes Attention Problems" .  The results showed that in 4 year olds that after watching just nine minutes of Spongebob or similar slow paced cartoons, there were problems with short term attention and learning. 

The study was small with a sample of only 60 kids but it does not surprise me.  My youngest seems to zone out while the show is on. It is really hard to get her attention.  I think there will probably be a larger study with fewer flaws.  I had to chuckle at the response from Nickelodeon...the show is really for those kids 6-12 so the 4 year olds are not our target audience.  Hello??? Don't the realize kids have older brothers and sisters that might watch the same shows and of course the older sibling usually wins the battle when picking shows to watch.


If only 9 minutes caused problems, I have to wonder what a whole episode or a marathon of shows like that does to a child's attention and ability to learn. Instead of letting the kids watch, turn off the TV! Get up, go outside and play with your kids.  You will both benefit from the activity and time together.  I know that is what I will be doing!

How about an extra $300 a month?

An extra $300 a month...well maybe, the national average ranges anywhere from $150-$600 a month depending on the city. Where is this money coming from? It is the amount the average US household spends on eating out! While I am not spending anywhere near $300 a month, I have decided that like a lot working parents, I do fall back on takeout way too often.  I am most guilty of grabbing a pizza or indulging Lizzie in her frequent requests for the Boston Beanery.

I am going to cut back. For me, the choice has more to do with nutrition. I'll be honest though. The savings will be great!  I'll be healthier too.  I am guessing my waistline will benefit as well.  Yes, I know you can make healthier choices when dining out but they still aren't the best choice. Even with the better choices there are some problems.

1) Portion sizes in restaurants are usually double or triple the calories that you really need.  Especially when it is PASTA or a baked potato that is nearly as big as your head.  Locally, I ordered chicken and got 3 chicken breasts.  Really??  I think it was served with a box of pasta!  And in my hometown, if you don't get a HUGE portion a lot of people don't think it is a good restaurant.

2) Vegetables are missing.  Sure you can get a salad but a lot of restaurants don't even have the option to get a vegetable unless it is potatoes or corn. Usually they have tons of added fat.

3) Whole grains are missing too.  There are very few restaurants where you can get whole grain bread.  Remember just because it says "wheat bread' doesn't mean it is whole grain. Most breads are made from wheat.

4) Even the "healthy" desserts add a lot to your calories.

I will admit that I am not completely giving up eating out but I am going to make an effort to cut back. Even cutting back one meal a month will mean I can save a few calories and buy and extra gift for Christmas this year!

Breaking News or Maybe Not

Today on all of the major news networks we are learning from a study in Lancet that people that are on Weight Watchers lose more weight than those that follow traditional doctor's advice.  I am not quite sure why this is even news. 

Have you been to the Dr. lately?  They are busy.  The majority of their advice boils down to "you need to lose weight".  You should eat less and move more.  Physicians do not have the time to discuss your lifestyle, food preferences, calorie goals, fiber goals, how to handle eating out, exericsing with 3 kids at home. They really don't have time to discuss any of it. Not to mention, most people don't see their physicians very often.  Add to it that most healthcare providers only have one class in nutrition that basically focuses on nutrients,what they do, and the deficiences.  For many physicians, they know why you need to lose the weight, they just don't know how to teach you.

Weight Watchers on the other hand makes you accountable. You have to "check in" with your progress weekly.  The social support and plans are also key. So is goal setting.  This is one of the key components to weight loss. 

I think it is great that research recognizes the needs for social support and follow up.  I am not sure that this study told us anything that we didn't already know.

Despite this great news, I do have a problem with Weight Watchers.  The social support is great, they promote fiber, exercise & goal setting. I love that part.  What I don't like is that people "go on" weight watchers and "go off".  The only way that we are going to make a  long term difference in our weight and our health is to make changes that we never "go off". Yes there are people that stick with the plan for a lifetime but I know a lot of people that "quit".  The next time you consider starting this plan that has been so recognized by our media lately, remember if health and a healthy weight is your goal, you have to stick with it for life.

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