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