The Scoop on Fiber

A long-overdue post has finally arrived!

Since my last post, I have officially become a registered dietitian and I've gotten a job as a clinical dietitian! I will use these as my excuses for my absence and hope for the best. ;)

Today's post was motivated by the very yummy spaghetti I made for dinner tonight. Spaghetti's always a fast, cheap, and easy fix, but it can be very high in carbohydrates, calories, and sodium. Since I really like to eat and I love spaghetti, I like to get more bang for my calorie buck. You feelin' me there? So here's my solution.

Veggies.

Lots.

I bet you couldn't have guessed it, right?                   Okay. But still.      It's really good. Loading up your sauce (whether its homemade or Prego) with fresh vegetables increases the fiber content of your meal, increases the yield of your dish, and adds unmistakably fresh flavor.

I'm going to focus on fiber for today since fiber has so many great benefits, and a lot of people really don't even know what it is. I know I didn't before I went to school to learn about stuff like this.

In short, there are several naturally occurring fibers, and they have differing health benefits.

1. Fiber helps us stay feeling full, which is a big plus for anyone looking to lose weight or maintain a healthy weight without feeling ferociously starving all the time.

2. Fiber also helps with bowel regulation. Without getting too graphic here, it keeps your GI tract operating smoothly and regularly, just as it should be.

3. It takes longer to eat fibrous foods. If you have big ol' chunks of bell pepper, celery, onion, spinach, (insert your favorite vegetables here), it takes longer to chew and swallow than, say, a noodle with sauce. This matters because, as you are probably well aware, it takes your brain a little while to catch up with your stomach to figure out that you are full. If it takes you longer to eat (lower calorie foods), you're likely to eat smaller portions and feel full after a more appropriate serving.

4. Fiber regulates glucose metabolism. In other words, when you add fiber to your meal, your blood sugar will not have a very high spike (followed by a plummet and that really tired feeling). Instead, there will be a more natural response to food, which is helpful in preventing diabetes. 


5. Fiber can help decrease your risk of heart disease by lowering your cholesterol.

Here are some great sources of fiber:
1. Fruit (with skin)
2. Vegetables (with skin)
3. Whole wheat products (whole grain breads, cereals, rice, oatmeals, popcorn)

And for kicks, here are the ingredients I used for spaghetti tonight-

• Whole grain thin spaghetti (I like the thin spaghetti noodles because it doesn't seem to be as hard and chewy as other thicker whole wheat pastas)
• Red and green bell peppers
• Fresh Celery
• Cilantro
• Fresh chopped onions
• Reduced sodium garlic Prego
• Ground longhorn beef (very low fat)

Try this spaghetti and this fiber-adding technique in as many dishes as you can to promote weight loss, bowel regularity, increased vitamin and mineral intake, and to help meet your fruit/vegetable goals!

See ya soon!

Sarah

Tips on Preventing Insulin Resistance

Hi everyone!

It's Saturday! That means you get to learn about what you can do to prevent insulin resistance. It also means it's the weekend, and that's fantastic in itself.

I've gone back and forth with myself about how to present this information today. It could be pretty complex, but I don't like that, and I bet you don't either. So here's what we've got.. A list of a few things you can start doing (or working toward) today!

But first- what is a carbohydrate? I know you wanted to ask, so I will save you the trouble.

• grains, rice, cereals, breads, fruit, sugar, milk, cheese, yogurt 
• starchy vegetables
• potatoes, corn, beans, peas, some lentils

An ideal pasta meal 

1. Stay away from (frequent) large servings of carbohydrates. I will qualify this. A large bowl of pasta- like 2 cups or 4 cups, whatever Macaroni Grill or your husband, wife, (you?, never.) decides to serve you, is not an appropriate serving.

Rather, have your pasta, rice, cereal in a moderate amount (probably about half a cup to a cup) and then add lots of non-starchy vegetables to your plate and a protein choice- like chicken, beef, pork- whatever tickles your fancy.

Restructuring your idea of what a plate should look like is absolutely essential to your wellness.

2. Limit sugary drinks. Beverages with a lot of sugar make your blood sugar rise really fast, and that triggers a quick insulin response. Instead, do non-sugar beverages. Drinks that fall into the sugary beverages category include juice, even 100% fruit juice (its okay to have it sometimes, but 4 oz. is the serving size), sodas, sweet tea, heavily sweetened coffee beverages, smoothies, etc.

Remember, it's not necessary for your to omit all of these completely things from your diet, just be mindful of how often and how much you're drinking.

3. Add protein and vegetables to each meal. Protein and fiber (in vegetables) slow down how fast your food moves from your stomach into your GI tract. That's good, because if food is moving slowly, you're not as hungry, and your insulin response is more gradual versus a big spike right after eating.

Restructure your plate!

4. Everything in moderation. This one's no secret. Having birthday cake, brownies, a Mr. Goodbar (I don't think I have ever seen someone eat one of those) every day is clearly not a good choice. Be mindful of the last time you had a treat, and when it's someone's birthday or it's just a great day to have dessert- enjoy your dessert in a non-Texas-sized way and move on.

These are general guidelines you can follow to begin eating a more healthful, balanced diet. It is important to live a preventative lifestyle for your future health, but also so you feel well now. Remember, insulin resistance can lead to diabetes, and it is one of the factors involved in Metabolic Syndrome.

If you have more questions or want more details about insulin resistance or diabetes, please don't hesitate to ask!

Until next time,

Sarah

Insulin Resistance-- Heard of it?

Hi there friends,

I apologize for the few times I have missed blogging in the past couple of weeks. Studying for the dietetic registration exam has me wanting to stay as far away from a computer (and a chair) as possible! I hope you didn't miss me too badly.

Today I want to delve into one of my favorite subjects, which you've already discovered from the title, is insulin resistance. If you've read even half of my tidbits on facebook and some of my blogs here, I am sure you've seen me mention it a few times. That is because it is a growing problem in our world today.

So for today's post I am going to describe to you, in short, what insulin resistance is, and why you should mind your P's and Q's to stay far, far away from this condition.

Before we can talk about insulin resistance, you need to know what insulin is. I bet most of you know that insulin has to do with diabetes. That's true. But it has to do with other things, too. Insulin is a hormone found naturally in our bodies that help energy/fuel/carbohydrates (these can be used interchangeably here) get into all of our tiny little cells to undergo chemical reactions that provide our bodies' energy source. So if you put 1 and 2 together there, you'll understand that without insulin, your body's energy-making warehouses (cells) have no means to create the energy you need to think, move, eat, work, you name it. That's pretty serious, huh? It really is.

So why do you hear so much about it with diabetes? I will tell you. It is because diabetes is a disease that occurs when there is either no insulin produced by the body or not enough insulin produced by the body. Therefore, people with diabetes have to take what's called exogenous (outside the body) insulin so those carbohydrates can get into the energy warehouses (once again, the cells of the body). Without this process, your body cannot function efficiently, and eventually, you could die.

So what is the resistance part? It's a little complex- but here's how I like to explain it. Westernized diets (that's us, guys) are really high in foods that are very starchy and sugary. That means it has a lot of carbohydrates. Your body's insulin response is in relation to how many carbs you've eaten. So if you've just eaten a steak- you won't have nearly as much as if you've just eaten a whole pot of mashed potatoes. When your body continually excretes lots and lots of insulin like it does when you've eaten a really starchy or sugary meal, your cells become resistant to insulin. That is, there's so much insulin floating around in your blood so often that your cells just get used to it, and it takes more and more insulin to get the job done. That's an issue.

This condition, along with others, can put anyone directly on the fast track to type 2 diabetes mellitus, in which case, you're introduced to the ol' needle and carbohydrate counting. The good news is, this condition, like so many others, is preventable. The other good news is, if you already have diabetes, there are still ways to control and lessen insulin resistance. So fret not, my faithful readers. 'Cause all it takes is a little know-how and can-do to keep yourself out of the muddy waters of many chronic diseases.

Since this post is pretty wordy, I am saving how to prevent insulin resistance for Saturday's post. But I will leave you with this very important tip: carbohydrates aren't bad. They don't make you fat, and they won't give you diabetes. They're our bodies' fuel! So don't swear off carbs til Saturday (or after that, either) Deal??

Meet me here Saturday for the details, and leave your questions!

Sarah

Metabolic Syndrome: Something Worth Changing

Hello, hello, and happy Wednesday!

It's raining here,  and I'm glad. We needed it. Maybe it'll drown out all the stupid grasshoppers we've been fighting this summer. They need to stop jumping on me.

As I was studying today, I ran across a review of what's known as Metabolic Syndrome, or Syndrome X. It's a syndrome that a lot of Americans have these days, and may not even know it. If you do have Metabolic Syndrome, you are a greater risk for Coronary Artery Disease, stroke, and Type 2 Diabetes.

Basically- if you have three or more of the following diagnoses or risk factors (all of which are related to insulin resistance), it is Metabolic Syndrome:
- high blood pressure
- high blood sugar
- ≥ 40 inch waist circumference (male); ≥ 35     inch waist circumference (women)
- high cholesterol
- high triglycerides
- low HDL (good) cholesterol


So what should you do??

Since almost all of these risk factors can be controlled with lifestyle changes, that's what you should do! Begin planning your life and your meals to reverse the damage that's already taken place in your body. That's right, folks. Making small, lasting changes until you've got a grade-A diet can help reverse your risk of CAD, stroke, Type 2 diabetes, cancer, and many other illnesses and diseases. Start with something small and manageable like increasing your vegetable intake to 3-4 servings a day. Then keep coming back to this blog and go to other credible wellness sources to continue building a healthful life!

On Display

Happy Wednesday, everyone!

Today I’m writing on-the-go as we travel to look at a venue for my sister’s wedding. That’s exciting, huh? I thought so too. That’s not what we are talking about today, though.

 A few months ago I was at the Louisiana Food and Nutrition Conference with the state’s branch of the Academy of Nutrition and Dietetics. I learned lots of neat stuff there, but one thing stuck out to me. The presenter was actually kind of wacky (useless, self-proclaimed fact), and she called forth a fellow dietitian with whom she’d had a conversation earlier in the week. Evidently this woman kept a running list of foods she had in her fridge and freezer on her iPhone. This really is quite simple, isn’t it? I mean what’s not on our iPhones (Blackberries, Droids, etc)? I think that’s a good idea. However, the notes section of my iPhone is filled with notes I will probably never look at again, including grocery lists from my old phone in 2010—how those are still there beats me.

Maybe your notes are better kept than mine, maybe they’re not. Regardless, I like to keep a list of what’s available right there on the fridge. One’s for the week’s dinner menu, the other for snacks. I like this for three reasons:
1. I don’t have to answer “what’s for dinner?”.

2. I don’t have to stand in front of the open fridge staring for 2 minutes each time I want a snack.

3. It reminds me what’s hiding in the produce drawer so I will eat it rather than let it spoil.

Give this a try. I have found that a good way to keep up with this is with a dry erase board mounted on the fridge. But whatever floats your boat floats mine.

Lucky for you I took some close-ups of two of my lists, so if you want some new possibilities for some well-rounded menus- today’s your lucky day!

Have fun, and see you Saturday!

Sarah

Restaurant Pitfalls

Hi again, everyone!

I am back from vacation, and let me say it was awesome! I am glad to be back home, though, working on a few projects. It was one of these projects that sparked the idea for today's blog topic.

I am compiling and updating a Restaurant Guide for Georgia Kostas, MPH, RD, LD, and let me tell you- I was shocked at some of the things I read. It's probably no surprise to you that I spend a lot of time looking at food labels and nutrition facts for all sorts of foods and menu items. I can't claim, however, that I am well-versed in restaurant nutrition, except for the food items I order for myself. So it is a good thing that I spent some time this week delving into the nutritionals for lots of restaurant menu items.
There are loads of apps, websites, and other resources available to determine calories, fat, protein, sodium, and other important nutrient content of foods in popular restaurants- so I am not going to make enemies in the restaurant industry by throwing them under the bus. I will, however, give some general advice derived from the things that shocked me.

1. Please order your dressing on the side! I know you've heard this before- but I have witnessed firsthand the "measuring" practices with dressings and sauces. It is usually either an eye-ball estimate or however much the cook/chef feels like slopping onto your salad. The majority of the salads I reviewed had well over one-thousand calories. Heads up, ladies- that's probably close to 80% of your day's allotment- and you thought you were doing yourself a favor ordering that salad! Ordering your dressing on the side can save you up to 500 calories or more- depending on the dressing and the size of the salad. The same goes for sandwiches. We all know the deal with mayo. 
2. Watch for tricky calorie clues. Words like crispy, crunchy, smothered, fried, golden, cheesy- you get the picture. Fried foods add loads of fat to your meal, and grilled food is great-tasting! It's okay to have higher calories foods sometimes, just don't be fooled! Crispy Chicken Salad is probably not a low-calorie friend!
3. Bacon is in so many menu items! Sometimes it's not even on the descriptor. If you're watching your weight, cholesterol, sodium, or triglycerides- your best bet is to forego the bacon on your sandwiches, salads, and breakfast foods. *Fun fact* Bacon Bits are not actually made out of bacon (it's a soy product), and are relatively low calorie. They do have some trans-fat, though, so use them sparingly. Another alternative to bacon for a crunchy surprise on your salad is nuts or seeds. They are higher in calories, but they have loads of health benefits- including Omega-3's in some!
4. Swap out loaded mashed potatoes, fries, buttery or fried vegetables for steamed vegetables. I was at the airport in California the other day (where they have to post nutritionals for all the menu items directly on the menu), and the tater tots for a meal added 500 calories! I'm telling you, when I am shocked about something- you should be too when it comes to nutrition facts. That's 5 miles to burn that off, guys. Seriously? Unnecessary. Other options (think fast food) are apple slices or fresh fruit bowls. Off the top of my head, I know that McDonald's, Burger King, Chic-fil-A, and Subway all offer fresh fruit as a side! Love that.
5. Lots of places offer a lunch or half portion. If they don't- get the to-go box before you start eating and pre-portion your foods. When I first heard this tip, I thought to myself, "Wow. That is really extreme and unnecessary, and I will never do that because I can control myself". False. I do it now a lot if I'm not sharing my meal with someone already. On that note- share your meal with someone. It's so cheap! Portion sizes are one of our biggest problems, and even though you have heard it a thousand times--- what are you doing about it??? Change it. Even a grilled chicken dinner with sides can get up to 1300-1500 calories depending on the toppings and sides. 

So there you have it. Eating out really does cost you, both monetarily and nutritionally. Words to the wise: eat out only on occasion. If you're a chronic restaurant goer, try cutting back to 1 time less per week to start with. Small changes make a difference!

See you Wednesday, and everyone have a safe and fabulous holiday weekend!

Sarah

Calculated Success

Hi there!

I hope your weekend is treating you nicely! How many of you are stressin' about that swimsuit bod?? I am since I am going on vaca next week! (sooooo excited!)

Screen Shot from Calorie Counter

A good way to jumpstart your diet and exercise regimen is by keeping a food log. Most of us know the basics to eating healthfully and exercising (if you don't and/or you want to know more, keep reading my blogs..that's what they're all about!), but the fact of the matter is, half the time we are so busy, stressed, bored, etc.. that we don't even know what we are putting in our mouths! The best way to keep track is with an app or website that also tracks calories, fat, protein, and other nutrients like sodium, which we also need to keep an eye on.

Food logs are good for lots of reasons, but two of them are biggies:

1. It holds you accountable to yourself. If you know you're going to have to write it down or enter it in your app, it may keep you from eating mindlessly. Plus, it's pretty fun when you get to enter that you got all 5 servings of fruits and vegetables in your day!!
2. Studies show that most people under-report how much food they're eating (even to themselves) and over-estimate how many calories they need in each day. Not to mention that a lot of us have no idea how many calories, grams of fat, or mg of sodium are in the foods we eat. Especially when we get them from restaurants and convenience stores.

So it's a no-brainer, right? Of course right. (that was for my fellow musical lovers) Here are my recommendations for some apps- and if you use another one that's good- holler at me.

1. Calorie King
2. Calorie Counter
3. MyFitness Pal
4. Calorie Tracker by livestrong.com
5. Weight Watchers App - I like Weight Watchers for the most part- we'll talk about that later.



Now I am gonna let you in on a secret we (can't call myself a Registered Dietitian yet, one more month) use. For a quick estimate of how many calories you need for safe and gradual weight loss- follow these steps:

1. Determine your weight in pounds.
2. Divide that number by 2.2.
3. That's how many kilograms you weigh.
4. multiply your weight (in kg) by 20.
5. Multiply your weight (in kg) by 23.
6. Now you have a range of about how many calories you should have in a day.

If you workout a lot, you should get more calories. You can increase the range to 23 calories/kg - 25 calories/kg if you think you fall into this category. You may need even more if you workout a whole lot. But we are splitting hairs here. You can talk to me personally if you have questions about this.

Another good way to estimate your calorie needs for weight loss if you already know about how many calories you normally eat is to decrease your intake by 500 calories a day. At that rate you should lose about 1-2 pounds a week, and that's what we are going for here, folks.

*In general women should not eat less than 1,200 calories a day in order to ensure that you're getting essential nutrients. Men, it's no less than 1,800. Don't starve yourself. No one likes a hangry person- plus it's so not healthy and you'll feel like crap.

So there you have it. Start tracking what you eat to see how many calories you're getting in a day. A lot of those databases are pretty exhaustive- so give it a try! See how well you've been estimating! Good luck, and see y'all after my vacation!

Sarah