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

Hydration Nation

We have all heard it-

Stay hydrated. Especially in these hot summer months. 

Even if you're not thirsty, you should be sipping on fluids throughout the day. Most people need at least 64 oz of fluid a day (that's how many oz are in the age-old saying 8 glasses a day). If you're exercising or sweating a lot outside, you need even more! Think about 8 oz. of water every 15-20 minutes of outdoor activity. 

A good way to make sure you're getting in the right amount is by keeping your water, Crystal Light, Gatorade ( do you need sports drinks?! ) with you pretty much all the time. 

Now since these are things you likely already know, let me tell you why really need to know them:

Benefits of staying hydrated:

1. You can endure longer, more effective workouts = more calories burned
2. Your heart doesn't have to work as hard when you're adequately hydrated
3. Helps your metabolism work more effectively
4. It can help you feel more energized
5. It helps your body's natural detoxification processes
6. It can help your immune system be awesome so you can enjoy your summer
7. You could have fewer headaches and body aches. 
8. You could be less dizzy when you stand up (don't you hate that?!)
9. It can help your body temperature regulation
10. It can help you lose weight and keep it off! I don't say that very often, guys, so that means hydration is where it's at. 

What happens when you're not hydrated:

1. You can get really dizzy when you stand up (as aforementioned)
2. You can get really really sick and it stinks because you might have to go to the hospital and pay a lot of hospital bills for a long time just cause you had to go get some water to pumped into your arm.
3. You can get muscle cramps. 
4. Your muscles can stop working as well. 
5. You can have a slower recovery time. 
6. You can have problems with digestion.
7. Your heart has to work harder.
8. You can get really tired. 
9. You can get to feeling pretty bad overall. 

Water is the best source of hydration, but let's be honest- there aren't many of us that love water enough to drink it all day every day. That's why I made you this next list:

Things that will keep you hydrated that aren't water:

1. Crystal Light (CL Pure has no artificial flavors or colors and is naturally sweetened with stevia if that's your thing)
2. Tea- but watch out for sugar and the caffeine. Caffeine can actually have a dehydrating effect.
3. Sodas- with the same disclaimer as above. 
4. Milk - remember to choose a low or no fat milk. 
5. Eating lots of fruits and vegetables because a lot of them have a really high water content-- cool, right?!
6. Natural 100% fruit and vegetable juices - just be careful with serving sizes
7. Soups and broths- especially when you're sick!

** Special Note- alcohol is a diuretic. That means that it can dehydrate you really badly, really fast. If you drink, definitely don't count this toward your fluid for the day. As a matter of fact, I'd be chugging that water right along with whatever beverage you're enjoying. This can help prevent hangovers. You're welcome. 

So now you know! Staying hydrated is well worth it. I challenge you try and get in your 64 oz a day (or more), and see if you notice a difference!!

Questions, anyone??

sarahmicheletaylor@gmail.com

facebook.com/sarahmicheletaylor

@nutritionsimply

Til Saturday, 

Sarah

Sleuthing the Sneaks

It's Saturday! Yay!

I hope my post finds you all well and having a wonderful weekend. And speaking of weekends, and the summer, and barbecues, and cookouts, and being out on the boats, etc- let's talk about the new, sneaky little snacks called "Veggie Chips".

Now, I have to tell you, my friend Angela is the person that brought this issue to my attention. You see, when people ask me questions, I know what you all are thinking/wondering, and I can write blogs that are pertinent to you! Who would've guessed it?? (In other words, if you have questions, comments, suggestions, etc- find me on facebook, message me, write a comment on here, tweet at me, text me, whatever your little heart desires so that I can answer them for you!) Thanks, Angela!!

Now onto business. Veggie Chips are tasty. Just like potato chips are. And that's because they basically are potato chips. Lots of the veggie chips' (there are lots of different kinds) first ingredient on the ingredient list is some form of a potato product, and if you're not already aware of this fact- the ingredients listed on the back of the package are listed in order of appearance. In other words, if it's first on the list, its found in the greatest abundance in the product.
 Furthermore, almost all of these high-fat, high calorie snacks are fried, and we all know that's not a good choice, right?

If these two facts aren't enough to convince you, let me also disclose that lots of the vitamins and minerals found naturally in our veggies are lost in the processing (grinding, mixing with other ingredients, frying, etc) of the chips, thereby defeating the purpose of choosing "veggie" chips over potato chips--after all, potatoes are vegetables too!

Angela isn't the only person that's been fooled by the crafty advertising of the creators of veggie chips. As a matter of fact, there have been lawsuits against certain companies over "false statements" and tricky advertising that lead consumers to believe that these chips are a healthier choice.

Unfortunately, Veggie Chips aren't the only not-so-great "healthy" snack items out there. Grocery stores are loaded with snack items donning health claims that can be highly deceptive. So what are you, the smart, health-conscious consumer, to do about it?? Despite the claims on the front of the package, turn that sucker around and look at the Nutrition Facts Label. First, look at the serving size. Then look at the calories, fat, saturated fat, and sugar. If you're not sure what is acceptable, compare it to something you know is good or not-so-good. For example, compare veggie chips to potato chips. Finally look at the ingredients. If you look at the ingredients pictured, it's pretty clear that these chips are nothing compared to a crudite´ (look it up) or a nice fruit tray!

So don't be fooled! If you need a fast snack, plan ahead (told you I'd say it again) and throw some veggies in a Zip-Loc for your snacking needs. If you'll be outside and can't keep your veggies cold, bring fruit or maybe some fruit and nut trail mix. Problem solved.

Thanks for reading! Now get off the computer or your phone and go play!

See ya Wednesday,

Sarah

Facebook: www.facebook.com/sarahmicheletaylor
Twitter: @NutritionSimply
Email: sarahmicheletaylor@gmail.com



The Sources I Used:
http://www.mediterraneansnackfoods.com/PDFs/MediterraneanSnacks-OriginalLine-VeggieChips.pdf
http://news.yahoo.com/blogs/katies-take-abc-news/skinny-veggie-chips-192422437.html
http://meetings.abanet.org/webupload/commupload/AT311570/newsletterpubs/PALUpdateNo.74.pdf

The Juicy Truth

Happy Wednesday, everyone!

So lately I've been hearing more and more about juicing. Juicing is by no means a new art. After all, juicers of many varieties have been around for decades. But what's the hype now?

I'll tell you. Nothing. Well, nothing to do with actually juicing, anyway. There are countless cleanses out there that claim to melt away body fat forever, and some of them have to do with juicing. That's why juicing keeps resurfacing.

The actual act of juicing is great in theory- especially if you don't like eating fruit, but you do like juice. I'd prefer you have fresh fruit juice because fresh fruit hasn't been processed or pasteurized. Some of the processes used to make fruit juice shelf-stable can destroy nutrients found naturally in fruit. furthermore, juicers have a tendency to extract a lot of the fibrous membranes in fruit, and we all need that fiber!

Another thing I want you to be cognizant of is serving size. If you like juice fresh squeezed, store-bought, or otherwise- the serving size is 4 oz. If you're juicing, remember- you're supposed to get 2 servings of fruit a day. So 4 oz. of juice counts as one, but that might be far more than 2 pieces of fruit when you juice, depending on the fruit.

I have a juicer. I like to juice vegetables. If you like vegetable juice, that has far less sugar, calories, and carbohydrates. So that is a different story, other than the fiber issue.

So let me give you the run down.
- Best case scenario- I would like you to eat your fruits and vegetables whole because it is way less waste and more fiber.
- If you do juice, don't assume the more the better. A big 16-32 oz. cup of juice (or smoothie, for that matter) can contain upwards of 500 calories or more! Remember the rule of thumb- 4 oz. now, if you'd like to stretch that, add some water and ice and make a smoothie!
- if you're not willing to eat any fruits or vegetables, try fresh squeezed juice. Just remember the things we talked about today!

Til Saturday,

Sarah

Seasons of Life

Hello, hello! We meet again. And let me tell you, I am happy about that.

First things first, who got to take a walk break this week?? Don't be shy. I want to know. If you didn't do it this week, go for it next week, okay?

On to the next matter of business. I had plenty of time to think this weekend on the road from Lafayette back to Texas, and I was thinking about how certain events in our lives can change so many things. Now don't worry, I am not going to get all philosophical or mushy on you, but this is really something to think about.
When we lose our sense of normalcy, it is easy to drop some of the good habits we've developed or are trying to develop. I'm thinking pregnancy, giving birth, losing a loved one, moving (that's me right now), getting married, changing jobs- you name it, it's knocked someone off the bandwagon. These things, good and bad, obviously are going to happen in your life, but it's important to maintain a healthful lifestyle throughout times of trial and joy.

Easier said than done, huh?? Believe me, I know. That's why I am writing this.

So what's the trick? I've said it before, and I will say it again. Planning. And believe it or not, sticking with your goals and menu will provide a sense of stability and balance in times that you feel uprooted or shaken. Sticking with it in times of celebration (i.e. babies, weddings, graduations) doesn't mean bringing carrot sticks to the reception. It means enjoying yourself at the celebration in moderation of course, and hopping right back to it the next day. Not two days later or a week. Little things like this make a difference, and you will prove to yourself that you are firm in your healthful lifestyle changes, and that they are meaningful to you. When you've tackled these tricky transitions, you've got yourself a habit, ladies and gents- and that's what we're after.

Lots of people give up on diet changes and exercise habits when they mess up (for whatever reason) because they feel like they've already blown it. But that's not true. Life is about adaptation and flexibility. So let your healthy life be at least a part of the anchor that holds you steady. That's something you have control over, so take advantage!

I hope this is a time of celebration for all of you! I know it is in my family!!

Til Wednesday,

Sarah

Double Whammy: Food for Thought and Your Belly.

Hello!! Fancy meetin’ you here again!

This morning I was mulling over a few topic ideas for today’s blog post when I looked at the clock and saw it was 10:30, which meant it was time for our break! (if you don’t already know this, dietitians are known to stick to a tight schedule when it comes to pretty much everything.) And that’s when I decided on today’s topic. Exercise. Original, right? No, really it is, and I will tell you why.

Each day, the dietitians at Lourdes RMC (where I am completing my clinical rotation) use their allotted “smoke” break time to take a 15-minute walk around the hospital (and not smoke, obviously). It’s usually outside, and considering we are in Louisiana, the weather is pretty agreeable on most days- even in February.  Now, other interns told me about this practice before I actually began my rotation at Lourdes, but I did not realize the gloriousness of these daily strolls until I was able to partake.

Surprisingly, the most noticeable benefit from our walks has not been the physical act of exercise, but the effect it has on clearing the mind and reducing stress and tension. In my 10 months of eight-to-fiving-it, I have come to a very clear understanding of the ups and downs during the workday. Around 10:30 is when I am very tired of staring at a computer, calculator, or chart (fill in the blanks here with the things that you see for the first 2.5 hours of your day).  The same feeling comes around at about 2:30, which is compounded by that dreaded after-lunch drowsiness, and that’s when we take our second break. Without fail, I come back into the office after our walks refreshed, with new ideas, and ready to get back to work.

Are you allowed breaks? If your answer is no, I would double-check that. And if your answer is no because you don’t think that walking is a good way to spend your break, try it just one day. Exercise is proven to increase focus, and when your break is refreshing, you’re likely to be far more productive when you come back from your walk versus working through your break or using your break to check your facebook. (I’m sure no one does that…).

If you try this, I want to know about it! Even if I don’t know you or we haven’t talked since 2^nd grade! Tell me how it goes, and get your work buddies involved. It’s also a great way to build friendships with your co-workers. I am going to try hard to get this going everywhere I work.

Don’t worry… I didn’t forget that I promised a recipe, for all of my facebook friends. This recipe came about because I am trying to use up all the food I have left before I move out of my apartment in Louisiana and back home to the Lone Star State. I will also mention that as you get to know me, you’ll find out I am all about fast and easy recipes. I don’t love spending hours in the kitchen to prepare a meal on Tuesday night, or any other weeknight for that matter unless it’s Thanksgiving or Christmas. So without further ado, Baja Fish Tacos, ladies and gents:

Baja Fish Tacos

Ingredients:

-Boneless, Skinless Tilapia, fresh or frozen

- Mrs. Dash Southwest Chipotle Seasoning

- Lime Juice

- "Mexicorn"

- Black beans

- Corn Tortillas

- Fresh spinach

- Your Favorite Salsa

Procedure:

·   Start with thawed tilapia (don’t thaw it on the counter, that’s gross. Plan ahead and put the fish in the fridge before you go to work. Then you can look forward to this tastiness all day!)

·   Spray a baking dish with olive oil cooking spray and squirt lime juice on both sides of the fish. This will help decrease that “fishy” taste/odor and add a nice flavor.

·   Arrange the tilapia in the baking dish and sprinkle a generous amount of Mrs. Dash seasoning on the top- after all, it is salt free!

·   Follow the baking instructions on the packaging if available, but if not, I usually bake my fish at 375F for 10-15 minutes, and then I use my food thermometer to make sure that the fish is cooked safely to an internal temperature of 145F.

·   Right before the fish is done, wrap the corn tortillas in wet paper towels and microwave them for about 25-30 seconds.

·   Spread your salsa, a few black beans, some Mexicorn, and some fresh spinach leaves on the tortillas.

·   Remove the fish from the oven and split the tilapia fillets in halves or thirds to fit into the tortilla.

·   Rest assured that you’re eating a healthy meal and pat yourself on the back.

The Skinny:

4 oz. of tilapia (which is about the size they usually are) provides only about 100 calories and a whopping 20 grams of protein. Corn tortillas are only 55 calories each. Salsa and spinach together might add about 25 calories if that, and your beans and corn- about 50 calories. So your grand total for 2 Baja Fish Tacos is about 285-300 calories, give or take. Plenty of room for some fresh pineapple for dessert! YUM!

Y'all let me know what you and your peeps think! You can tell me about it below in the comments, on my facebook (www.facebook.com/sarahmicheletaylor), or tweet at me! @NutritionSimply.

Til Saturday, 

Sarah

And So It Begins

I have to tell you- this is my first blog. And on top of that, I don't have much experience reading blogs (of any type) other than the few I've skimmed through on Pinterest and the one I have followed for a year-and-a-half on a college friend's weight loss journey.(Fotographing Fat Kid (But Not For Long)) But the time has come, and I am bright-eyed and bushy-tailed. 

My mom and me touring some plantation homes in Louisiana

I'll tell you some about myself to start. I'm Sarah. I am 23 (almost 24, but I am holding on tight to these last few days of my early twenties). I am currently a dietetic intern, but come June of this year I should be a registered dietitian. My hobbies are on hold right now because I have been in school for what seems like fifty years- but they include traveling, crafting, cooking, playing, drinking coffee, hanging out by any body of water, being on boats, and my newest- scuba...ing. I also like talking and playing with my yorkie-poo, Gracie Mae, who believes she is my human child (and I let her). 


This blog will be focused on my journey as a dietitian as well as my thoughts, ideas, and inspirations on healthful living. One thing you should know about me is that I am not the food police. I love to indulge in tasty creations just as much as you do, and celery is not my favorite food. Therefore, you can rest assured that when you read my blog, you will not find the best recipes for your cabbage and grapefruit diet, and you will find advice, research, and recipes that are applicable to you and your family/friends. 


Since you took the time to come to my blog and read the first one, I will give you some advice on something most people hate. Planning menus. I mean- I am a (future) dietitian, and I don't even like it. But there are a few things that will help expedite the process, and here they are:


1. Start with the main dish for each meal, which is usually a protein item. If you're making a multiple-week menu, you can use the same proteins, just with a different recipe or cooking method. 

• Lean beef (ground, steak, etc)
• Turkey (ground, sliced)
• Lean Pork
• Chicken
• Tofu (try it, you just might like it!)
• Quinoa (I usually hear it pronounced keen-wah, and it's a grain product)
• Fish (fatty fish contain Omega-3's!!)
• Egg

2. Add vegetables. Yes, there it is. A (future) dietitian's buzzword, and everyone else's nemesis. But I will tell you, there are loads of ways to healthfully spice up your veggies, and you'll find lots of those recipes here on this blog in the future. Plus, I bet there are veggies you haven't even tried since you were 6. Give it another go. 

• Lemon pepper broccoli
• Oven roasted rosemary asparagus
• Baked squash
• Cucumber and tomato salad (just add some EV olive oil and vinegar, salt/pepper)
• Roasted Eggplant (Don't knock it 'til you try it)
• Fresh salad
• You get the picture.

3. Add a starchy vegetable or (whole) grain. This should be a side item. Only about 1/4 of your plate. 

• Garlic mashed potatoes (easy on the butter, keep the skin for great vit/min)
• Mashed sweet potatoes
• Black beans
• Brown rice
• Try whole grain pasta
• Sweet peas
• Bread 
• Try some new grain products: Couscous, quinoa
• Tortillas

4. Add fruity desserts! (about 1/4 of your plate). Don't add loads calories to the fruit. Find some fresh fruits that you/your family like and enjoy God's sweet creations! Sometimes its okay to get a little creative and make more delectable dessert. Just use moderation. 


For the best menus, try to choose different textures and colors for each food item in the meal. This will also help with narrowing down the possibilities to choose from in each group (protein, grains, vegetables, fruits). 

All you need is something very basic to get started! If you are a tech-wizard, do it on your computer, your iPad, or iPhone, smartphone- whatever tickles your fancy. 


If you're not techy and you are earth-friendly, make a copy of a menu template-- you can print mine if you'd like or do it by hand-- and laminate it. Then use a dry erase marker to use the same template for all of your days. 


Otherwise, you can do plan on your scratch paper or notebook paper or any other way that you like. (obviously). 


Since this post is incredibly long, I will leave you with these basics of menu planning. It's not a fun thing to do, but it is the first step in planning and controlling your healthful life. Give this a whirl! If you know what you're making for dinner--- you're far less likely to be tempted by the drive-through!

"Good plans shape good decisions. That's why good planning helps to make elusive dreams come true."

- Lester Robert Bittel (b. 1918), writer