Fiber for Weight Loss

Chances are you are missing out on a great (and easy) way to lose weight or maintain your healthy weight. On average, women only get about 50% of their recommended fiber intake (25 grams a day). We just do not eat enough fiber-rich foods on a daily basis. While many think of fiber in terms of digestive health or cholesterol reduction, fiber is also a great weight loss and healthy weight maintenance aid. In one study, researchers found that not only were fiber-rich whole grain foods related to a lower weight in women, but that the women who ate higher fiber diets gained half the weight of those eating mostly refined carbs over a 12 year period. Also, overweight and obese women benefited the most from eating fiber-rich whole grains. Fiber increases satiety, so you stay satisfied longer and it decreases the amount of sugar and insulin released into the blood stream. This helps decrease fat storage in your body. Here is the good news, it is easy to eat more fiber. A new study shows just how easy it is to increase your daily fiber significantly by eating a couple bowls of cereal. In the study they used All Bran as one of the test cereals, just 1/2 cup has 10 grams of fiber. Here are some recommendations for starting off the day in a fiber-rich way:
-Try eating a high fiber cereal like All Bran with low-fat (or non-fat) milk -- you may like it.
-If high fiber (at least 5 grams) cereals are not your style, pick a whole grain cereal and sprinkle in a higher fiber cereal such as All Bran Bran Buds (1/3 cup has 13 g fiber) with low-fat milk.
- Now add an apple (3 more grams of fiber) and you are now almost half way there (depending on which cereal you picked, you may be over half way to meeting your goal of 25 g of fiber).
Let's complete the day to get you to your fiber goal. After having your fiber-rich breakfast, eating the following foods throughout the day will help you reach 25 g.
- eat a medium sized pear with lunch for 5 grams and a slice of whole wheat bread 2 grams
- eat 1/2 cup beans or lentils with dinner for another 5-10 grams depending on the bean or lentil
- eat another high fiber bowl of cereal with low-fat milk as a snack if you are hungry after dinner for another 5 grams.
Total fiber -- 25 grams or more

Anti-aging and Dr. Oz on Oprah

Did you happen to catch Oprah today? I happend to hit the gym at 4pm today and caught Dr. Oz on Oprah talking about staying young -- that is a topic of interest as I am starting to look very tired in the mornings, even with a good night's sleep. He just put out a new book and was detailing some of his strategies for staying young -- I loved the recommendations for keeping your house free of toxins. I can't wait to tell my husband that I am not crazy when I ask him to take his drycleaning out of the plastic bags right away and drive with the windows down to air them out. He also had recommendations on diet, he recommended vit D supplements, and high antioxidant foods. The vit D supplements may make sense given that new research finds that there is vit D deficiency in many of the elderly who live in the North -- for those of you in sunnier states, direct sunlight for 15 minutes a day takes care of your vit D needs. Also, eating high antioxidant, fresh foods is a great way to take care of yourself -- luckily, Mother Nature loves antioxidants and if you eat your 5-10 veggies a day, you are probably getting a good amount of antioxidants. Great antioxidant foods include -- berries, citrus fruits, grapes, nuts and seeds, dark green veggies, onions, garlic, whole grains, and yes, cocoa and chocolate. Dr. Oz also talks about calorie restriction as a way to slow aging, although there is some research on this subject, we do not know all the possible effects of essentially starving your body. For most moms not eating enough food can have a detrimental impact on your mood, energy level, and ability to think clearly, as well as modeling good eating behaviors for your kids. Also, most people when cutting down on calories, may cut out several important foods needed for long-term health. If you determine that calorie restriction is something you want to try -- talk to your physician and get a referral to a dietitian so they can help you do it in a healthy way.
My advice on staying young, aside from not smoking, using sunblock and exercising, is to eat a healthy, balanced diet everyday with --
- 10 servings of fruits and veggies,
- only whole grain carbs,
- at least one serving of beans and nuts a day,
- only low fat meats and low fat dairy,
- and very important --- leave lots of room for laughter and play time with your family and friends.
If you want to read more about Dr. Oz's recommendations or take his stay young quiz, click here.

Tips for eating Halloween candy

Here are some tips to cut down on eating too much candy --
-- Dump the candy on the floor with the kids and create a pile of your favorites (both you and your children).
-- Throw away (or donate to your child's daycare treasure box or good manners award chest) all candy that does not make it into your favorite piles.
-- Keep 5 pieces of your favorites for yourself -- again, either throw away or donate the rest of your pile.
-- For the kids, give each 5 Ziploc bags and let them put three pieces in each bag (this assumes the candies are snack size - if they are full size, then just one per bag).
-- Each day (for a total of 5 days, they do not have to be consecutive days) they can enjoy a bag -- Make sure they balance the treat with something healthy like nuts or fruit (that also goes for mom).

What should you and your kids drink?

I get a lot of questions on what and how much juice and milk children should drink as well as what is the best drinks for moms. OK, let's start with the obvious, for daily living, not including high endurance sports, water, water, water to quench thirst without adding unnecessary calories and sugar. Now that we have that out of the way, what about those children and adults who do not like water -- try flavoring the water with lemon, orange or tangerine juice and a little sugar (before adding it, melt the sugar by boiling it in some water in the microwave). Water should make up the majority of your beverage choices, especially in hotter and humid climates where kids and adults are constantly in need of a refreshing beverage. Now, beyond water, what should your choices be --

For Kids (age 4 years and up)

-- in general no more than two 8-ounce 100% fruit juice beverages

-- and at least 2 cups of low fat or fat free milk.

Given the recent beverage guidelines, such as the School Beverage Guidelines and the Guidelines for Adults, food and beverage manufacturers are trying to make healthier beverage options available. I just came across this interesting drink called Bot Flavored Water soon to be available in Whole Foods. It is made for kids as a healthier alternative to juice -- lower sugar (9 g vs over 20 g found in juice), nothing artificial, providing mostly water. I would prefer that kids just drink water and enjoy juice no more than two times a day, but for those who do not like water this may be a good option.

For Adults

--just drink water or flavor it with natural juices (or if you must a low cal powder like Crystal Light).
--Also make sure that you are getting your dairy, two glasses of skim milk, in addition to one cup of yogurt (a bowl of cereal can count as one glass of milk).

By the way, I really liked the opinions shared in the following article (click here) on the New Beverage Guidelines -- read for yourself and tell us what you think.

New product at The American Dietetic Assoc. meeting

I just came back from the American Dietetic Association Annual Conference in Philli, PA where over 10,000 dietitians from around the U.S. came together to hear the latest science in nutrition and health as well as see the new healthier products that are hitting the grocery store shelves. My favorite pick were the new PopTarts -- they taste great.

Whole wheat PopTarts -- it is about time. Kids and parents love PopTarts and they are so easy in the morning, the only problem is, they are unhealthy. I do not remember the ingredient list entirely as there were so many ingredient and nutrition facts panels that I reviewed while I was there (my head is still buzzing), but I believe they did not have high fructose corn syrup and that the fiber content was pretty good (I am waiting on Kellogg to answer my nutrition and ingredient questions about this new product, but they are slow). We will have to keep an eye out to make sure that the product is, indeed, healthier. According to the reps, the product should start hitting grocery store shelves now.
As soon as I get my notes together, I will share some additional product information and nutrition and health outcomes that were discussed during the scientific sessions.

Most Women Feel Fat

I have friends and lead weight loss groups of women that are not happy with their bodies. Most are moms that just never lost the baby fat or they lost the fat but are not back to their pre-baby shape. And now, with their hectic lives directed by their children, are finding it hard to fit in a healthier diet, not to mention exercise. Well, they are not alone, in a new survey of 2000 women sponsored by SlimFast, 78% of women said they are larger than they want to be, with more than half wanting to be a size 8 or smaller -- today the average size is 12. Ok moms -- we need to slow down and figure out a way to take care of ourselves. Our negative body image can be passed onto our children. For their sake, let's eat healthier and feel good about ourselves!!! Read my post on August 14th for some quick tips. Click here to read more about the survey.

Back to School Snacks

Well, it is time to say goodbye to the lazy days of summer and get back into a regular routine. My daughter started her preschool today and as I was packing her snacks she was trying to talk me into providing all treats to help her through her first day. Although, the treats would make her happy, they would not help her get through the day. So, we compromised. I let her pick one treat. Here are the snacks she took to school,
-- A chocolate Z bar by Clif (this was her treat)-- has a great ingredient deck and nutrition and she loves it!
-- Tasty little crackers (TLC) by Kashi with almond butter (peanut butter is not allowed at her school).
-- Baby carrots -- I hope she eats them.
-- Strawberries with powdered sugar -- just a little, otherwise, she will not eat them.
Quick tip for moms -- try and eat the way you want your kids to eat. By doing this, you will not only eat better but will also be a healthy-eating role model.
I also ran across an article that has some interesting recipes and good information for back to school lunches, click here for the article.

Fatness is Sweeping the Nation

I just came across the frightening CDC (Center for Disease Control) illustrations of how the growing American Girth has spread throughout the US over the past 20 years. As a dietitian, the CDC has shared these images with us several times over the past years. These images are now gaining attention and are visible to the public. All states are estimated to have at least 15% of their population as obese. It is scary to see how obesity really is a growing epidemic. I must warn you now, the following may give you a sick feeling in the pit of your stomach. Click here to see the increase of obese Americans throughout the US since 1985.

Coffee good for women's memory

If you love coffee as much as I do and have "mommy brain," (as I do) you're going to love this news. Research was just published on over 7,000 women showing that drinking coffee may protect women's memory and even halt the development of dementia. Many of the women we talk to in our nutrition practices ask about whether coffee is okay and some even tell us they've switched to energy drinks thinking they're better. NO WAY! Coffee not only has zero calories, it's looking better and better in terms of numerous health benefits. Plus, taking a coffee break and sipping slowly provides its own mental recharge for the harried mom. Since having kids I can't seem to remember a thing - perhaps I just haven't been drinking enough coffee!

Easy and Fun Summer Snack

My daughter and I just created a fun and healthy snack this morning that I wanted to share with you. The best part of this snack, besides the nutrition, is that your child get to have fun while eating it. You can eat this with your child but make sure you let her make your snack...she will love that she is making your food for once.
Ingredients:
Sliced bananas
Peanut Butter on a big spoon
Granola in a bowl
Preparation:
Let your little one take a slice of banana, wipe it against the peanut butter on the spoon (you may need to help depending on the age) and then dip the banana slice and peanut butter in a bowl of granola (the granola will stick to the peanut butter) and eat. We had fun this morning and my picky eater actually ate her snack. Also, I not only got to play with her but I ate healthy too.

Stress and Weight Gain

While we have heard that stress is not good for our health including weight gain, researchers are just beginning to understand why. Information that may help explain why stress may impact weight gain was published yesterday (click here to read about it). This study is important because it can help researchers find solutions to our obesity epidemic. Although the research findings are exciting, it is worth mentioning that we are not mice. So, a study such as this is mainly used for researchers to design better human studies versus making recommendations for humans.

In another experiment, the researchers found that stressed-out mice tend to gain twice as much weight in the belly area than expected given the calories they consumed. The results show that it was not just stress but the combination of stress and high-fat, sugary foods that led to weight gain. Even though this was shown in mice, who can argue with decreasing stress, high-fat and sugary foods? We will keep an eye out for the human version of these studies.

New Report by the USDA: Creative Solutions for Controlling the Purchase of Unhealthy Foods

I just came across an interesting report (click here to access a more in-depth review of the report) by the United States Department of Agriculture (USDA) with proposed methods of helping consumers choose healthier foods -- I must admit, it is one of the more creative (government) solutions to the obesity epidemic yet. It mainly has to do with helping adjust behavior vs. more education. It may work for those who struggle with the temptation to purchase unhealthy foods (which is pretty much everyone).
Here are some of their suggestions --
*using a prepaid "healthy card" in grocery stores and schools - an example would be limiting the purchase of treats and sodas or at least keeping them to a minimum. Also, the report states that in schools it could be pre-determined what portion of the card had to be spent on fruits and vegetables.
*portion sizes - we get it.
*on-line grocery shopping -- this could help avoid the temptation of buying less healthful foods at the store, you would simply drive up and pick up your order.