tag:blogger.com,1999:blog-71568873963808926572024-02-20T15:45:49.410-05:00NEW Motivation CoachingNutrition. Exercise. Wellness.
A new way to think about your life.Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-7156887396380892657.post-78360003577072692082012-10-01T09:19:00.000-04:002012-10-01T09:19:35.477-04:00Those Confusing Carbs!<div style="background: white; border-bottom: #003886 1pt solid; border-left: medium none; border-right: medium none; border-top: medium none; mso-border-bottom-alt: solid #003886 .75pt; mso-element: para-border-div; padding-bottom: 0in; padding-left: 0in; padding-right: 0in; padding-top: 0in;">
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<b><span style="color: #003886; font-family: 'Georgia','serif'; font-size: 11.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">Carbohydrates<o:p></o:p></span></b></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Sources: <o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Carbohydrates come from plant and animal sources. The food groups that contain carbohydrates include grains, fruits, dairy, and vegetables. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">There are two main types of carbohydrates: simple carbohydrates (sugar) and complex carbohydrates (starch and fiber). <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Sugar: <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">There are two types of sugars that people typically think of when talking about sugar in the diet. One type is the natural sugars that are found in foods in their natural and whole state. Examples are fructose and sucrose (in fruits) and lactose (in milk). The other type of sugar is the added sugars that are added to foods during processing or created from refining natural foods, Examples are high fructose corn syrup (in many products) or sucrose (refined into table sugar). <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Starch: <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Starches are long chains of sugars. Our bodies break down these long chains into simple sugars that our body can absorb to provide us with energy. Many foods that are starchy need to be cooked in order for our bodies to be able to digest them.<span style="mso-spacerun: yes;"> </span>Examples are potatoes, corn, and grain products such as bread, pasta, and rice. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Fiber:<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Fiber is the indigestible part of the plant. Fibers are also long chains of sugars; but the way the chains are held together prevent our bodies from being able to digest them for energy. Fiber is important for health for many reasons. Fiber can be fermented by the bacteria in our gastrointestinal tract which promotes colon health. Insoluble fiber helps promote regularity and prevent constipation. Insoluble fiber includes whole grains (the outer bran layer) and the strings in celery. Soluble fiber can help to lower cholesterol and regular blood glucose levels. Soluble fiber includes oats, beans, and citrus fruits. <o:p></o:p></span></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Functions:<o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">The functions of carbohydrate include: <o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Energy! Carbohydrates currently have a bad reputation; but they are the main and preferred source of energy for the body. Our bodies need carbohydrates to be at our best health. <o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Helps to lower cholesterol and regulate blood glucose levels (soluble fiber)<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Maintains digestive tract health (fiber)<o:p></o:p></span></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Recommendations:<o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">For a generally healthy adult, the range for carbohydrate intake is set between 45% and 65% of daily calories. A person consuming a 2,000 calorie diet would have a range of 900 – 1,300 calories. Since 1 gram of carbohydrate has 4 calories, this is a range of 225- 325 grams of carbohydrate per day. The minimum number of carbohydrate grams per day is 130 grams to promote good brain function. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Those trying to build muscle should be sure to consume enough carbohydrates to “spare protein” to be used for muscle growth. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Many people restrict carbohydrates due to the belief that “carbs make you fat.” In healthy individuals, carbohydrates trigger insulin and insulin lets the sugar into our body and cells. People mistakenly believe that this always means weight and fat gain. This is not true! When we eat the appropriate amount of carbohydrates for our bodies, the sugar is used as a fuel source and burned.<span style="mso-spacerun: yes;"> </span>It is only when we <i style="mso-bidi-font-style: normal;">overeat</i> carbohydrates that weight gain results. Carbohydrates do not make you fat. Carbohydrates are an important part of the diet. Without carbohydrates, the body begins to break down fat storage and then body proteins. In extreme cases, metabolism slows drastically and both health and life can be jeopardized. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">People with specific health conditions or concerns may need a different amount of carbohydrate in their daily diet or to time the consumption of carbohydrates throughout their day. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Other guidelines:<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Whole grains: Consume whole-grain carbohydrates whenever you can. Recommendations are to make half of your grains whole. Read the food label and be sure the first ingredient is listed as a “whole” grain (example: whole wheat, not wheat flour). <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Fiber: For those between 19 and 51 years old, females should consume 25 grams and men should consume 38 grams of fiber a day. Those over 51 should consume 21 grams (women) or 30 grams (men) per day. If you are increasing your fiber intake, do it slowly and drink lots of water or you may end up with a bout of constipation!<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Added sugar: Limit the amount of added sugar in your diet. Many health risks are associated with added sugars and in general, Americans consume too much added sugar. The American Heart Association recommends no more than 100 calories (women) or 150 calories (men) of added sugars per day. Most natural sugars are generally not associated with health risks as these are consumed along with fiber which slows down the absorption of sugar and other vitamins, mineral, and phytochemicals which promote optimal health.<span style="mso-spacerun: yes;"> </span></span></div>
Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-88126982310529812882012-09-30T09:43:00.001-04:002012-09-30T10:26:33.999-04:00Veggies in Dessert - Eggplant Chocolate Chip Muffins<span style="font-family: Arial, Helvetica, sans-serif;">If you missed my segment on First Coast Living, you can watch me talk about Veggies in Desserts here: </span><a href="http://www.firstcoastnews.com/firstcoastliving/default.aspx"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.firstcoastnews.com/firstcoastliving/default.aspx</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. It's not easy to find; but go to the tab for Food (click the right arrow to see more tabs) and then scroll down until you find Wednesday September 26th UNF Nutrition. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I showcased three desserts during this segment: Red Velvet Beet Cupcakes (see blog post Sept 16th), Eggplant Chocolate Chip Muffins, and Black Bean Brownies. As I mentioned, none of these recipes were my creation and you can find them at these links:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Red Velvet Beet Cupcakes: </span><a href="http://www.dominosugar.com/recipe/beet-red-velvet-cake-7560"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.dominosugar.com/recipe/beet-red-velvet-cake-7560</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Eggplant Chocolate Chip Muffins: </span><a href="http://sucheela.blogspot.com/2009/09/eggplant-chocolate-chip-muffins.html#!/2009/09/eggplant-chocolate-chip-muffins.html"><span style="font-family: Arial, Helvetica, sans-serif;">http://sucheela.blogspot.com/2009/09/eggplant-chocolate-chip-muffins.html#!/2009/09/eggplant-chocolate-chip-muffins.html</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Black Bean Brownies: </span><a href="http://www.pattycake.ca/node/370"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.pattycake.ca/node/370</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The main points from my segment were:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Add vegetables to your day in any way you can!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Americans do not eat enough vegetables. The recommended amount for generally healthy adults is 2-3 cups per day and data shows we are eating 1.5-1.8 cups/day (2004 NHANES)! Sneaking vegetables into desserts can help us to baby-step our way towards the recommended daily amount - remember, it's still dessert so it won't get you all the way there!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. Use vegetables to increase the nutitional content of your favorite desserts by reducing calories and fat, increasing fiber, and adding vitamins. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Methods (not covered in segment) </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If using a puree, replace half of the fat with the puree. If it's a liquid fat (oil) use 3/4 the amount that you are replacing and if it's a solid fat (butter), use 1/2 the amount you are replacing. Reduce the oven temperature or check sooner than the recipe calls for or it might overbake. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If using chopped vegetables, some have a high water content so you may need to reduce the other liquids in the recipe.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, on to my favorite of the three recipes - the eggplant chocolate chip muffins!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Start by making sure you have all the ingredients you will need on hand. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Next, figure out how to chop that eggplant! Here's a suggestion, start by cutting into smaller sections with straight edges so the vegetable will sit flat when you start chopping.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, peel the eggplant. Honestly, when I make my second batch of these muffins today (yes, they are that good!) I will not peel the eggplant and see how that goes... but the recipe called for peeling, so I did. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Finally, chop the section in half (again to give you a flat edge for safer chopping) and make smaller and smaller cuts. These pictures show going from the whole section, to half the section, to slices, to matchsticks, to a small chop. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Moving on to the other ingredients, you will end up with four bowls of goodies. Top left is the flour mixture, top right is the butter mixture, bottom left is the chocolate chips, and bottom right is the chopped eggplant. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The beautiful thing about making muffins is that it is so easy! Simply make a well in your flour mixture (dry ingredients) and add your liquid ingredients. Be careful how much mixing you do! Gluten develops quickly once liquid is added to flour so you want to mix as LITTLE as possible while still combining the ingredients so there are NO DRY SPOTS of flour. Then fold in the extras (chips and eggplant) and mix just enough to distribute those extras throughout the batter. The mixture should be lumpy!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVS6eZ-w9Rg_yAF1YoYP0Dn0EvJz0x10mmeZ-UcelvPbmr1ssWefOEKRR-99ghshNYsZd9NpsB_qK6BPL1i_WYz4vgWPNscn_A3wurl0ZwA3dWHjgVAJ4GI0RkzAfafUlH6qmpFTxeH3c/s1600/DSC01994.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVS6eZ-w9Rg_yAF1YoYP0Dn0EvJz0x10mmeZ-UcelvPbmr1ssWefOEKRR-99ghshNYsZd9NpsB_qK6BPL1i_WYz4vgWPNscn_A3wurl0ZwA3dWHjgVAJ4GI0RkzAfafUlH6qmpFTxeH3c/s320/DSC01994.JPG" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This recipe yields 24 muffins. Here they are before going in the oven</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gg73AkMXCA-rD7CdMlNaEwhr56S_Yn9lLHJ9cWkn3136XZaEpMSW9vtnDQ-y8n0q14SA90Py6VdIdJ4HdMjuEAZ2vbmRIApC8DznT2CdTFJB8g-Xe-QYCFhk45pgYyeNV5NkSeqZHc4/s1600/DSC01997.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gg73AkMXCA-rD7CdMlNaEwhr56S_Yn9lLHJ9cWkn3136XZaEpMSW9vtnDQ-y8n0q14SA90Py6VdIdJ4HdMjuEAZ2vbmRIApC8DznT2CdTFJB8g-Xe-QYCFhk45pgYyeNV5NkSeqZHc4/s320/DSC01997.JPG" width="240" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">And after! YUM!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYhvhytdMEEIFkfekRYDAlH35HXOhpTsLZAxLC68-UfKhYFBuWslq-SHNiDKnoY2h0FhcPyN0SQ2WoftXYmHkXJzNLnhb9MOyv8DzyZS8oBbfMAsngKqSk70S0iwubUnUNjYqLhA0E-As/s1600/DSC02001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYhvhytdMEEIFkfekRYDAlH35HXOhpTsLZAxLC68-UfKhYFBuWslq-SHNiDKnoY2h0FhcPyN0SQ2WoftXYmHkXJzNLnhb9MOyv8DzyZS8oBbfMAsngKqSk70S0iwubUnUNjYqLhA0E-As/s320/DSC02001.JPG" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Compared to store-bought chocolate chip muffins, these have 50 less calories, 4 grams less fat, double the fiber, and we've added vitamins A and C. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Per muffin: </span><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 293px;"><colgroup><col style="mso-width-alt: 5668; mso-width-source: userset; width: 116pt;" width="155"></col><col style="width: 48pt;" width="64"></col><col style="mso-width-alt: 2706; mso-width-source: userset; width: 56pt;" width="74"></col><tbody>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt; width: 116pt;" width="155"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Calories</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; width: 48pt;" width="64"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">180</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; width: 56pt;" width="74"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Carbohydrates (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">26</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Protein (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Fat (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sat Fat (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Trans (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">0</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Cholesterol (mg)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">30</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sodium (mg)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">170</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Fiber (g)</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2.1</span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Vitamin A</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3%</span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Vitamin C</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">7%</span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Calcium</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2%</span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Iron</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4%</span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td></tr>
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Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-61532649213686878142012-09-17T14:12:00.004-04:002012-09-17T14:13:45.310-04:00The Beef on Protein<span style="font-family: Arial, Helvetica, sans-serif;">One of the jobs I have is as a wellness dietitian for a university. I love this job. </span><span style="font-family: Arial, Helvetica, sans-serif;">I've been working on updating the Web site and thought I'd share some of the things I've been updating. Right now, I'm working on a page about the nutrients. I'll post the new sections of the page as I get them done. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">First up, the *beef* on protein (because I just can't resist bad wordplay!)</span><br />
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<b><span style="color: #003886; font-family: 'Georgia','serif'; font-size: 11.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">Protein<o:p></o:p></span></b></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Sources:<o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Protein comes from animal sources such as meat, dairy, and eggs and from plant sources such as beans, nuts, seeds, and even some grains. It is possible <span style="font-family: inherit;">to</span> consume enough protein for good health on a vegetarian or vegan diet if you plan your food choices well. <o:p></o:p></span></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Functions:<o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Protein is an essential nutrient meaning that we must get it from our food. Proteins break down in our bodies to amino acids. Our bodies cannot make all the amino acids it needs to function and approximately 25% of amino acids are lost to other uses every day, which is why protein is an important part of the daily diet.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Protein has many functions including:<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Provides body structure by building and maintaining muscle, bone, and other body tissue<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Allows for movement (40% of body protein is muscle tissue)<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Regulates gene expression<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Integral part of enzymes, hormones, and neurotransmitters<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Immunity through antibodies<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Transports of vitamins, minerals, oxygen and other substances through the body<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Regulates fluid and electrolyte balance<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Maintains acid-base balance<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Necessary for blood clotting<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Used as fuel when other sources of energy are not available – this is not an efficient use of protein!<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 9pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Protein is satiating – it helps us to feel full and satisfied<o:p></o:p></span></div>
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<u><span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">Recommendations: <o:p></o:p></span></u></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">For a generally healthy adult, the range for protein intake is set between 10% and 35% of daily calories. A person consuming a 2,000 calorie diet would have a range of 200 – 700 calories. Since 1 gram of protein has 4 calories, this is a range of 50- 175 grams of protein per day. <o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">The DRI recommendation for generally healthy adults is 0.8 grams per kilogram of body weight. To convert pounds to kilograms, divide weight by 2.2. For example, a 150 pound person is (150 divided by 2.2) 68.18 kilograms. <span style="mso-spacerun: yes;"> </span>This person would consume around 54 grams of protein per day, which is the low end of the above range.<o:p></o:p></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';">People with specific health conditions or concerns may need a different amount of protein in their daily diet. Many Americans, however, over-consume protein in the belief that it will help them build muscle more efficiently. Any protein over what the body requires is converted to fat. A high protein diet can also overwork the kidneys.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: 'Arial','sans-serif'; font-size: 9pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-spacerun: yes;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Reference: Nutrition Concepts and Controveries, 12<sup>th</sup> ed. by Sizer and Whitney, 2012. ISBN-13: 978-1-1133-62818-7.</span></span></span></span></div>
Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-18342728219597277692012-09-16T20:43:00.002-04:002012-09-16T20:44:26.226-04:00Red Velvet Beet CupcakesDid you know it's "Fruits and Veggies - More Matters" month?<br />
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I'm doing a media spot this month and decided to focus on sneaking in more vegetables by using them to create desserts. My first adventure in the kitchen was red velvet cupcakes made with beets. I'm happy to report no red stains anywhere in my kitchen from the beets!<br />
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The recipe is from: <a href="http://www.dominosugar.com/recipe/beet-red-velvet-cake-7560">http://www.dominosugar.com/recipe/beet-red-velvet-cake-7560</a> with no alterations. I did add store-bought cream cheese icing because making these cupcakes - which is more like making cake than muffins - was enough for one day. <br />
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Lab coat, check. Hair back, check. Hands washed, check. All ingredients on hand and measured, check. And we are ready to go!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBdB8a3KRFYUaV87M8QMf5azAQ-7jT0cLAwa0kg99G1t4tYnouzvANVQLooJKkX2y0tJqSZDl_Z8i2NzvtzgdsHlw1rGHgqDUw6VVJzm-LPTDiS7L3j9rcRr5RlyndXuLflOPLeUXVONM/s1600/DSC01944.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBdB8a3KRFYUaV87M8QMf5azAQ-7jT0cLAwa0kg99G1t4tYnouzvANVQLooJKkX2y0tJqSZDl_Z8i2NzvtzgdsHlw1rGHgqDUw6VVJzm-LPTDiS7L3j9rcRr5RlyndXuLflOPLeUXVONM/s320/DSC01944.JPG" width="320" /></a></div>
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Step 1: Cream sugar and butter. Note that a husband with strong hands is helpful for this step!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixPntSv58_idcw3_1mRoCkB8am0Lq41zO5fRVSjQYsNANPwWA_xCQYtyRXl4fmiTtpGPER0hIHvV4otzYKYT1W83HFZMf0WLxjeamQnYg5gMhxwPgMWA9r4zBcJaaG7O21yupwi8IKjsU/s1600/DSC01950.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixPntSv58_idcw3_1mRoCkB8am0Lq41zO5fRVSjQYsNANPwWA_xCQYtyRXl4fmiTtpGPER0hIHvV4otzYKYT1W83HFZMf0WLxjeamQnYg5gMhxwPgMWA9r4zBcJaaG7O21yupwi8IKjsU/s320/DSC01950.JPG" width="320" /></a></div>
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Step 2: Add eggs</div>
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<img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWjwUKE2jtYb9tbcKLyVH8y2DhXA8bVBJE2erTRGav2oU0JS36HFjW0jhijHHXIPSsx7OHEiimyk90Y5dMVOAeGv4Y7eCGcGPJ0Iyx70Nv_iC4WvzCyO5ykBQl1FWG2FqDmDgO6YSC85I/s320/DSC01951.JPG" width="320" /></div>
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Other bowls of goodness ready. Note that if you don't have a sifter, you can use a wire mesh strainer. I did this and it sifted beautifully. Top left: flour mixture. Top right: sugar, butter, eggs mixture. Bottom left: buttermilk mixture. Bottom right: pureed beets - pretty!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8PP6ZucIpz5M7-IAORzRoFF_mV_7NCgX_2HwTfcEuIto_ZeeznIeXjqHff_NlA7iw1MUVpGDAkIh7xPTtVZue540Oo4tCBDCI1vakEaf2VFv2_RN3O0H-CRMU2LlBJHmEh_j5OJlaEM/s1600/DSC01953.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8PP6ZucIpz5M7-IAORzRoFF_mV_7NCgX_2HwTfcEuIto_ZeeznIeXjqHff_NlA7iw1MUVpGDAkIh7xPTtVZue540Oo4tCBDCI1vakEaf2VFv2_RN3O0H-CRMU2LlBJHmEh_j5OJlaEM/s320/DSC01953.JPG" width="320" /></a></div>
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Once mixed together = big bowl of batter and a wooden spoon that will probably always be slightly reddish...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPNWxYAcnZaI2BQvUqt1vQobiRq6huHaOsY1k8mGefd7gBlgPuKBXpfBhrxwLsWn1D4AHLGjHtPtxZ-BwQcC_RelDuUCczB40xuBGNn0J9IFx2Y_1_ljHFWmt3TtmJnjSE04CihYYd0cc/s1600/DSC01958.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPNWxYAcnZaI2BQvUqt1vQobiRq6huHaOsY1k8mGefd7gBlgPuKBXpfBhrxwLsWn1D4AHLGjHtPtxZ-BwQcC_RelDuUCczB40xuBGNn0J9IFx2Y_1_ljHFWmt3TtmJnjSE04CihYYd0cc/s320/DSC01958.JPG" width="320" /></a></div>
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The recipe does indeed make 24 cupcakes</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRca7jX0O6qL8C4RTcJgri_ePODLO7U-BQgR4vUkH7mQDcK71WCvFlgKF0ZBeY7FSQS4gTt5dpok6w8U5zYaXvPM5vpmxzQZp8_-mL9nfuuCGurP_mqeqPXRHlvycTRUD6sDcxL4Fkp5Q/s1600/DSC01959.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRca7jX0O6qL8C4RTcJgri_ePODLO7U-BQgR4vUkH7mQDcK71WCvFlgKF0ZBeY7FSQS4gTt5dpok6w8U5zYaXvPM5vpmxzQZp8_-mL9nfuuCGurP_mqeqPXRHlvycTRUD6sDcxL4Fkp5Q/s320/DSC01959.JPG" width="320" /></a></div>
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These have a nice moistness and grain but are not as red as conventional red velvet cake (even with sneaking a few drops of red food coloring in the batter...shhh!)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdhtLVxEPHirVSE5_ssDE1luJ3B2ksDEzCz0nTcL4LPoshBP7ugXXu8xZbQWsLx7Wsfwy5CfKnFFhNLgou53A9EDHcJsm1xnxW5uPhcsPkmZ_LjCfxK_1jRkGA6Ds_0m9-Ga7e90Petw/s1600/DSC01965.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdhtLVxEPHirVSE5_ssDE1luJ3B2ksDEzCz0nTcL4LPoshBP7ugXXu8xZbQWsLx7Wsfwy5CfKnFFhNLgou53A9EDHcJsm1xnxW5uPhcsPkmZ_LjCfxK_1jRkGA6Ds_0m9-Ga7e90Petw/s320/DSC01965.JPG" width="320" /></a></div>
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And the final product with the icing, which I will be bringing into work tomorrow to share! <br />
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These are husband-approved so you know they must be good. </div>
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Nutritional analysis has not yet been done; but I will update this post once I've run the numbers. I don't think these will be low-calorie cupcakes... but they do sneak in a vegetable that many people dislike in it's pure form. Simply by making the vegetable into a puree, you can add beets to your diet!</div>
Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-66928176857053333902012-07-31T20:47:00.000-04:002012-08-01T06:46:34.255-04:00One Day in Food PicturesI decided this morning to document my foods today with photographs. One because I need the practice and two because I though it would be kind of fun to show how much color and variety can make up a day's worth of yummy food.<br />
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Breakfast: Egg white omelet with red onion, mushrooms, roma tomato, spinach, and reduced fat pepperjack cheese served with one slice whole wheat bread with olive oil based butter spread. Two cups coffee with splenda and almond milk. <br />
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Snack: Celery and carrots. Mmmmmmm.</div>
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Lunch: Flatout Wrap with pepperjack cheese, lettuce, tomato, avocado, quinoa, and jalepeno mustard.</div>
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Snack #2: Almonds in a wonderful little tin from the Almond people. One of the benefits of being a registered dietitian is food schwag!</div>
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Snack #3: Starbucks tall non-fat latte (not pictured) because my brain was fuzzy and I needed caffeine. I realized after I got my coffee on that I was low on calories for the day and with the run, I just needed more energy (calories) and not really the caffeine. But it was still quite enjoyable.</div>
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Dinner: Tilapia sauteed in white wine with green onions, garlic, and tomatoes; sweet potato with cinnamon. Not shown are a green salad with olive oil & balsamic (plus oregano and black pepper) and a nice glass (which is about to be two nice glasses) of gervertraminer (which is probably not how you spell that nice white wine's name).<br />
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<br /></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-75546076018788619152012-07-29T18:44:00.000-04:002012-07-31T20:53:12.321-04:00Thoughts on Dieting and a Quinoa Recipe<br />
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I believe we should all eat when we are hungry.</div>
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I interned and now work part-time with a private practice that specializes in eating disorders. We all have that voice inside our heads that sends us positive and negative messages about our bodies, our food intake, our ability to control these things. Eating disorders, like any psychological illnesses, are normal thought patterns taken to the extreme. Those with eating disorders battle with that voice in their heads and that voice begins to win.</div>
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I have also worked briefly at a bariatric surgeon's office who specialized in lapband surgery. I had ethical issues with his post-surgery diet so it wasn't a good fit. In the time I worked there, however, I saw another form of disordered eating in both the pre- and post-surgery patients.</div>
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Both of these populations had lost touch with or flat out ignored their body's hunger and satiety cues and I, in no way, endorse this. </div>
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<em style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; line-height: 1.5;">If you are hungry, eat. If you are not hungry, don't eat.</em> </div>
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Yes, that is simplistic and much easier said than done; but that's the premise for a healthy relationship with food.</div>
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I also do not believe in "dieting" per se. The research shows time and time again that dieting does not work. No matter the method (low carb, low fat, high protein, shakes, meal plans, or simple calorie restriction), the weight comes off (duh), the dieting stops, and the weight comes back on. The diet mentality is not effective.</div>
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One can go "off" a diet and therein lies the problem.</div>
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I'll step off my soapbox now to share a recipe and picture. I'm working on my food photography skills. Here<span style="background-color: white; line-height: 1.5;"> is a version of a recipe I found in Clean Eating Magazine.</span></div>
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Quinoa Bowl: 1/2 cup quinoa, 1/2 cup rinsed black beans, 7 grape tomatoes halved, chopped red onion to taste, 1/4 avocado chopped, red wine vinegar to taste, lime juice, and cilantro. YUM! Nutrition Info: 335 kcal, 56g CHO, 9 g fat, 13g protein.</div>
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<br /></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-82482972439737720902011-12-10T07:41:00.000-05:002011-12-10T07:41:01.358-05:00Fast Food: Cheeseburger Versus Salad<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I admit it. I watched part of The Doctors television show the other day. I caught a segment on how Americans eat and one of the doctors was working at a fast food drive-through window attempting to get customers to choose a healthy meal over the unhealthy meal they were ordering. It did not go that well for him. Only one person on the segment out of four changed their meal after he told them how unhealthy their selection was in terms of calories, fat, and sodium levels.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">What stuck with me was that one woman said that a cheeseburger was kind of like a salad. Her point was that salads have vegetables and cheeseburgers have vegetables. Therefore, they are similar. The audience laughed good-heartedly and I groaned and laughed. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Then I got to thinking… Is a fast-food salad really that much better of an option than a fast-food cheeseburger? I turned to the restaurant’s Web sites to make some comparisons.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Let me start by saying that there are other choices than what I have compared below. If the Wendy’s Garden Side Salad with no croutons and low-fat dressing (70 calories, 0 g fat, 190 mg sodium) or the ¾-pound Dave’s Hot ‘N Juicy Triple Burger (1060 calories, 67 g fat, 2020 mg sodium) are your choices then yes, the salad is much healthier. However, I have tried to pick middle of the road choices that I think people would make in these examples. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>First, I compared a regular McDonald’s Cheeseburger to their Premium Southwest Salad with Grilled Chicken (with and without the creamy southwest dressing). As the table below shows, the salad with dressing, which is how most people would order it, has 90 more calories, 2 more grams of fat, and 240 more milligrams of sodium than the cheeseburger. If you can forego the dressing for the salad, you are only saving 10 calories, 4 grams of fat, and 100 milligrams of sodium versus the cheeseburger. That is not a huge difference. </span></div><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 99.9pt;" valign="top" width="133"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Food</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Calories</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 45pt;" valign="top" width="60"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Fat</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 0.75in;" valign="top" width="72"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Sodium</span></div></td></tr>
<tr style="mso-yfti-irow: 1;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 99.9pt;" valign="top" width="133"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Cheeseburger</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">300</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 45pt;" valign="top" width="60"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">12</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 0.75in;" valign="top" width="72"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">750</span></div></td></tr>
<tr style="mso-yfti-irow: 2;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 99.9pt;" valign="top" width="133"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Salad</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">290</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 45pt;" valign="top" width="60"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">8</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 0.75in;" valign="top" width="72"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">650</span></div></td></tr>
<tr style="mso-yfti-irow: 3; mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 99.9pt;" valign="top" width="133"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Salad with dressing</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">390</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 45pt;" valign="top" width="60"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">14</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 0.75in;" valign="top" width="72"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">990</span></div></td></tr>
</tbody></table><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Next, I moved to Wendy’s to compare the Jr. Cheeseburger Deluxe to their Apple Pecan Chicken Salad (with and without the pomegranate vinaigrette dressing). Again, the cheeseburger is the healthiest option in terms of calories, fat, and sodium. The salad with dressing has 210 more calories, 8 more grams of fat, and nearly 700 more milligrams of sodium. If you can go without the dressing, you will still have 100 more calories and 3 more grams of fat than the cheeseburger; but you will save almost 300 milligrams of sodium.</span></div><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1.7in;" valign="top" width="163"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Food</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Calories</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Fat</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1in;" valign="top" width="96"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">Sodium</span></div></td></tr>
<tr style="mso-yfti-irow: 1;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1.7in;" valign="top" width="163"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Jr. Cheeseburger Deluxe</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">350</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">19</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1in;" valign="top" width="96"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">850</span></div></td></tr>
<tr style="mso-yfti-irow: 2;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1.7in;" valign="top" width="163"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Salad</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">450</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">21</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1in;" valign="top" width="96"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">580</span></div></td></tr>
<tr style="mso-yfti-irow: 3; mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1.7in;" valign="top" width="163"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Salad with dressing</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">560</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 49.5pt;" valign="top" width="66"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">27</span></div></td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: #f0f0f0; border-right: windowtext 1pt solid; border-top: #f0f0f0; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 1in;" valign="top" width="96"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Calibri;">1540</span></div></td></tr>
</tbody></table><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I could continue; but I think the pattern is clear. The salad is not always the healthier choice at a fast food restaurant. We are still operating under the assumption that the salad is always healthier, or at least that audience and I were, and that is just not true! Now, there is a lot to consider when deciding which choice is healthier, such as the types of fats, cholesterol, and other nutrients such as the vitamins and minerals. But if I included all of that, you would have stopped reading by now…</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">My advice? </span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Avoid the fast food places altogether. You can make a yummy salad or a healthier cheeseburger at home using a small portion of lean beef, low-fat cheese, and lots of vegetables.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>If you cannot avoid the fast food restaurant, ask for the nutrition information before you order (many have handouts) or look at their Web site before you go. Most importantly, make your choice before you order at the register (where you can see the pictures and smell the food). <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Realize that what you think may be an unhealthy choice, may not be the unhealthiest choice on the menu. Sometimes, the cheeseburger may be better than the salad. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">As always – enjoy your food!</span></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-42266072845680646422011-12-04T09:00:00.001-05:002011-12-04T09:01:13.550-05:00How To Be A Healthy Snacker<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">I am a snacker. I typically do not leave the house without two things: a snack and my water bottle. Snacking used to have a bad reputation. The standard American diet consisted of three square meals a day, not snacks. Snacking was linked in people’s minds with overeating and weight gain. It was a bad thing to do. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Oh how things have changed. Snacking is no longer the exception, it is now the norm and it may help people to lose or maintain their weight.</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">I got to thinking about this because I came across an article entitled “Frequent Snacking Linked to Healthier Diet” (1). This article reports on a five-year study of over 11,000 people aged 20 and over which found that snackers consume more healthy foods such as whole grains, fruits, and milk products and less high-sodium foods. Well, it sounds like snackers do have healthier diets! As one reads on, the study also reported that snackers also consumed more sugar, solid fats, and alcohol along with fewer vegetables. Hmmm. Finally, the article reports on another study in a younger population (teenagers) that found that teen snackers also consumed more fruit and dairy products. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Another study on snacking from the November 2011 issue of the Journal of the American Dietetic Association (2) looked at women in the 30-60 age range and grouped them by BMI. The study found that normal weight women had the highest number of snacks (2.3 snacks/day), followed by those who had lost weight and were maintaining that loss (1.9 snacks/day), followed by those who were overweight (1.5 snacks/day).</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">This all seems to point to the fact that snacking may actually be beneficial in terms of BMI as long as we choose healthy snacks. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">But is there a downside?</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Let’s say that we eat a snack that includes carbohydrate-containing foods, such as fruit, milk, or grains. For most people, it takes 1 to 2 hours for all consumed food to move through the stomach and reach the small intestine where nutrients are absorbed. Absorption of glucose (blood sugar) from the carbohydrate-containing foods triggers the hormone insulin, which is needed move glucose into our cells for use. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">If we graze all day or have large snacks of carbohydrate-containing foods in between meals, we are asking our bodies to continue to release insulin and our insulin levels do not have time to go back down in between meals. On the flip side, if we eat three big meals a day, we see a big spike of glucose after that big meal and we may overload insulin’s ability to be effective. Both overloading our insulin with high levels of glucose at one time and having constantly elevated insulin levels can lead to insulin resistance and potentially to type 2 diabetes. Insulin also promotes energy storage – in other words, it makes our bodies store fat. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">What’s a snacker to do?</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">It sounds like moderation and balance are the keys. I think we have heard that somewhere before. Here are some guidelines to help you keep your snacking healthy. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Respect your body and eat when you are physically hungry. If your stomach is grumbling and you have been drinking your water, then it is time to eat something.</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Pick your snacks wisely. Focus on healthy foods such as fruits and vegetables, low-fat dairy, whole grains, and lean proteins. If you decide to have a “fun food” for a snack, then pay attention to the next point!</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Watch your portion size.<span style="mso-spacerun: yes;"> </span>A snack should not be the same as a meal in size or calories.</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">As always – enjoy your food!</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
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</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;"> References</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-family: "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Frequent Snacking Linked to Healthier Diet. Today Health Web site. Available at: </span><a href="http://today.msnbc.msn.com/id/45307103/ns/today-today_health/t/frequent-snacking-linked-healthier-diet/"><span style="font-family: Calibri;">http://today.msnbc.msn.com/id/45307103/ns/today-today_health/t/frequent-snacking-linked-healthier-diet/</span></a><span style="font-family: Calibri;"> </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-family: "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Bachman et al. Eating Frequency is Higher in Weight Loss Maintainers and Normal-Weight Individuals than in Overweight Individuals. Available at: </span><a href="http://www.adajournal.org/article/S0002-8223(11)01376-9/abstract"><span style="font-family: Calibri;">http://www.adajournal.org/article/S0002-8223(11)01376-9/abstract</span></a><span style="font-family: Calibri;"> </span></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-77498102331626278412011-11-27T08:25:00.000-05:002011-11-27T08:25:25.433-05:00Dieting Does Not Begin With Food<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Here's an article I wrote about a year ago and never used. I stumbled across it this morning and thought it might be appropriate. After all, it is the time of year when most people disregard their healthy eating habits for a few weeks and then jump back on the "dieting" bandwagon in Janaury. -NMC</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">According to Merriam-Webster, diet means “food and drink regularly provided or consumed” (1). Why then does this word have negative connotations for people who want to lose weight? </span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">The reason is that diet usually means caloric restriction, which means not getting to eat the yummy, inexpensive foods that surround most people every day. Caloric restriction means having to take time to buy, prepare, and pack foods that are not regular choices. Diet usually means deprivation and a change in habits - things that are not fun or met with enthusiasm. The challenge with calorie restricted diets is it forces people to break their normal habits, their cultural norms, and their usual eating patterns. Following the same habits, norms, and patterns results in the person’s current weight; these things must change for weight to change.</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Unfortunately, dieting often ends with no weight loss or with lost weight being regained. In the worst cases, dieting methods include following fad diets or cutting out entire food groups or specific foods. If it were as simple as picking up a book and following a one-size-fits-all plan, then everyone would reach and maintain their goal weight. It’s not that simple. This is because people haven’t been given safe, accurate information about food, energy balance, and behavior modification.</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Dieting doesn’t <em>begin</em> with food; dieting <em>ends</em> with food. </span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Dieting begins with digging deeper into one’s motivating factors (goals) and with education about healthy foods and preparation methods. Talk or write about your motivating factors and keep asking yourself WHY something is motivating. You will drill down to what truly motivates you by continuing to ask yourself the question of "why?" </span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">After you discover that deep-rooted motivation, making changes to your eating habits will be easier and dieting won't seem like a chore. Dieting will no longer be a dirty word. The focus will be on making healthier food choices in order to get you to your goals. </span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><br />
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</div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Reference</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">(1) </span><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Merriam-Webster Online Dictionary<em>,</em> <a href="http://www.merriam-webster.com/dictionary/diet">www.merriam-webster.com/dictionary/diet</a></span></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-77178702561485529582011-03-02T07:00:00.000-05:002011-03-02T07:00:54.227-05:00Fill Your Plate with Color for National Nutrition Month<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">March is National Nutrition Month and what better way to celebrate than with a plateful of colors? The American Dietetic Association’s theme for the 2011 National Nutrition Month is “eat right with color” to emphasize the importance of choosing a variety of foods to promote optimal health.<span style="mso-spacerun: yes;"> </span>Since different colors of food contain different types of nutrients, incorporating a variety colors provides a wide range of nutrients that our bodies need to function at their best. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Other guidelines for healthy eating include:</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Enjoy 2-3 servings of fruit every day. These provide many vitamins and minerals in the form of phytochemicals along with fiber. Eat the skins when you can! Fresh fruits make a great snack food, frozen fruits add thickness to homemade smoothies, and fruits can be pureed to use in place of fats in baking. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Sneak in 5-7 servings of vegetables every day. It’s important to eat vegetables from all five categories – dark green, orange/deep yellow, starchy, legumes (peas and beans), and others such as onions, mushrooms, tomatoes, okra, green beans, and cucumbers. Vegetables provide many nutrients and fiber. Pile vegetables on sandwiches, add to sauces and frozen entrees, and puree to add to soups. Just be sure to not add on calorie-laden sauces!</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Aim for making half of your grain selections whole. Whole grains provide fiber and carbohydrates necessary for energy and brain power. Replace processed, refined, white products with whole grain products when choosing rice, pasta, and bread. Not all brands taste the same, so don’t give up if you don’t like the first one you try. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Lean meats and dairy are good choices for protein. Proteins are the building blocks of our bodies; they are the basis for our enzymes and hormones and build muscle that enables us to move. Proteins are typically high in fat. The healthest options are to choose lean cuts of meat, to remove visible fat and grease when cooking, and to look for low-fat or non-fat dairy products. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Last but not least are the fats. Fats are a major component of our cell membranes, they provide padding for our internal organs, and they help with absorption of the fat-soluble vitamins. Just be sure to choose the healthier mono- and poly-unsaturated fats found in avocado, almonds, walnuts, fatty fish, and canola, safflower, or olive oils. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Fill your plate with a variety of colors while following the above guidelines and you are taking a big step towards good health. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">By the way... March 9th is Registered Dietitian Day. Have you hugged your RD lately?</span></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-66775112006209992632011-01-13T09:59:00.000-05:002011-01-13T09:59:10.583-05:00Genetics: An Old Excuse on Its Way Out<span style="font-family: Calibri;"> <div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Research is now showing that how people choose to live (lifestyle habits) can, in effect, turn on or turn off genes. That’s right. If you consistently put down the donut during snack-time and reach instead for a cup of yogurt with blueberries, you could literally change the course of your life! </span></div></span><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">There is no denying that your genes play a pretty big part in who you become. They lay down the code for how you look and for what medical conditions you are predisposed to developing. The key word here is predisposed. The Free Dictionary online defines predisposed as “to make (someone) inclined to something in advance” (1). Predisposition does not determine your future health path; it just tells you which of the possible paths you are more likely to walk down. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">A simple example of this is found in the transcription of genes that produce lactase, an enzyme needed to digest lactose which is found primarily in milk. If a person stops drinking milk, the body doesn’t take the steps needed to produce lactase because it is wasted energy and eventually the person loses the ability to digest milk resulting in a lactose intolerance. <span style="mso-spacerun: yes;"> </span>However, if that same person doesn’t stop drinking milk, or even begins to drink very small amounts of milk again, the body will spend the extra energy needed to keep making lactase and be able to digest milk (2). Same person. If they drink milk regularly, they can digest it. If they don’t drink milk regularly, they develop a lactose intolerance. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Pretty neat stuff. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">The point of this discussion is an article (3) discussing lifestyle habits and cardiovascular disease (CVD). This article covers two studies. One of these studies suggests that developing healthy lifestyle habits can have more of an impact on a person’s predisposition to develop CVD than their genetics. The authors list five habits:</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Do not smoke</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Drink little, if any, alcohol</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Maintain a healthy body weight</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Be physically active</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Consume a healthy diet</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Sounds familiar, doesn’t it? </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">One of the studies this is based on had nearly 2,400 participants and spanned 20 years. It found that 60% of the participants who had all five lifestyle habits had a low-risk for CVD. The picture is not nearly as pretty for those who had one or none of those lifestyle habits – only 6% had a low-risk profile. 60% or 6%. That’s a pretty big difference when it comes to your heart health.</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">The other study reviewed data from the famous Framingham Heart Study and included nearly 16,500 people who were either 40 or 50 years old. This study found that genetics plays a small role in CVD when compared to lifestyle habits. Even scarier, it found that only 8% of Americans have “ideal levels of all the risk factors for cardiovascular health at middle age.” <span style="mso-spacerun: yes;"> </span>8%! That’s a pretty low number!</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">So, what does this tell us? </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">It tells me a couple of things. One is that our population is falling short when it comes to practicing these healthy lifestyle habits and this concerns me. The other is that genetics does not absolutely determine our fate. We have some control over our fate. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Our future health is literally in our hands. It is determined by whether we reach for the donut or the yogurt. It is determined by whether we reach for our sneakers or the remote control. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Me? I’m going for the yogurt and my sneakers. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">How about you?</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br />
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</div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">References</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">http://www.thefreedictionary.com/predisposed</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Nutrition and Metabolism I class taught by Dr. Nancy Correa-Matos at University of North Florida</span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt 0.25in; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10pt;">Northwestern University (2010, November 15). Healthy lifestyle has bigger impact on cardiovascular health than genetics, studies. http://www.sciencedaily.com/releases/2010/11/101115151954.htm</span></div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-15897357262086072202011-01-05T07:51:00.000-05:002011-01-05T07:51:45.840-05:00Counting Calories (Original Date: May 13, 2009)<div align="left" class="style18"><a href="http://www.blogger.com/" id="May132009" name="May132009"></a>I saw a banner ad online today that simply said: Do you know how many calories you had for breakfast today? Yes. Yes, as a matter of fact, I do. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I wonder... Does that put me in the minority?</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I talk to people I know about their weight and eating habits. I'm not a registered dietitian yet; but I'm learning and people have so many questions so I gladly share what I am learning. The majority of people I talk to want to lose weight and they want me to tell them the magic formula for weight loss. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I wish it were that easy, don't you?</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I have a habit of answering questions with questions. The first step in making changes is to figure out what you are currently doing. We can't tweak something if we don't know what that something is yet. In fact, one of the first steps when you meet with a registered dietitian will probably be to keep a food journal for a number of days - make no changes to what you eat at all, just write down what you currently eat. So, one of my first questions is about food intake. How many calories are you eating and what types of foods? The usual answer regarding calories: I don't know. Okay. That's fair. Not everyone is quite as preoccupied with food and health as I am. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Let's find out then, shall we? </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">There is usually resistance the suggestion to track food intake. It seems so impossible and overwhelming. Before I tracked food, there was no way I could tell you how many calories were in a banana or a hamburger or a chicken Caesar salad. It seems like a lot of work to not only write down everything you eat, but also to have to figure out how many calories are in everything. Who has time for that?? Perhaps also, it's a little too personal, too revealing. I mean, I sure don't want to fess up when I dig into some Moosetracks ice cream! But, I do dig into it on occasion, and you can on occasion and still lose weight, and wow, is it ever good! Maybe it's even too embarrassing. Will people wonder what you are doing over there, scribbling furiously on a notepad before you eat?</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Here's the magic formula, and you have heard this before, in a person with no underlying disease affecting metabolism, to lose weight burn up more calories than you take in. Simply: eat less (to a point) and move more. If you don't know how many calories you are eating, how can you figure out what changes to make to your diet to get good weight loss results? </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">It's not magic, it's math. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I'll tell you this too, if it weren't for free food trackers online, I probably wouldn't be too eager to track my food intake either. Lucky for us, there are easy to use, free Web sites. So, start there. I recommend and use <a href="http://www.sparkpeople.com/"><span style="color: #003366;">Sparkpeople.com</span></a>; but there are many others including <a href="http://www.mypyramidtracker.gov/"><span style="color: #333399;">mypyramidtracker.gov</span></a> and <a href="http://www.fitday.com/"><span style="color: #333399;">fitday.com</span></a>. Check them out. Join up. Build your list of "favorites" to make it easier to track the foods you eat regularly and stop making excuses!</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">I'm begging you. I don't want to be the only one who proclaims, "YES! As a matter of fact I DO know how many calories I had for breakfast!" I want you to stand up and shout with me. </div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0tag:blogger.com,1999:blog-7156887396380892657.post-33022057873283020792011-01-04T11:41:00.000-05:002011-01-04T11:41:06.533-05:00Are You Ready? (Original Date: May 17, 2009)<div align="left" class="style18"><a href="" id="May172009" name="May172009"></a>A few weeks ago I was talking with a friend of mine who is also very into nutrition and fitness. We are both working on losing those last few stubborn pounds - the vanity pounds. I remarked to her, "I TALK about how much I want to lose this weight; but I really don't DO much about it." When it comes down to it, I'm not always doing what I know I need to do. </div><div align="left" class="style18"><br />
</div><div align="left" class="style17">How do you go from talking about how much you want something to actually doing the things that will get it? </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Start on the inside by pondering these two things:</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">1. Look past the "goal". </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Why do you want to lose weight? Surely, the goal isn't the number on the scale or the number printed on a tag in your clothes - that is arbitrary. What is the underlying goal attached to that number? Is it how you think you will feel at that weight? Is it how you think you will look at that weight? Is it to be able to walk up the stairs without being winded? Is it to control your blood pressure? Is it something else entirely? </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">2. Look for the reasons for your choices.</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Do you just want to relax at home after a hard day at work instead of go to the gym? Do you want that greasy hamburger because it's just soooo yummy? Sure, that will bring you satisfaction right now in this moment and I'm all for being satisfied; but these things work against weight loss. What are you wanting by making these choices? Is that relaxing at home a way to find some peaceful down time? Is that hamburger taking the place of something else? It is another reason entirely?</div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Only you have the answers to these questions. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">This is how Intrinsic Coaching can help. Coaching conversations give you the time and space to explore these types of ideas. The coach is trained to ask the types of questions that open up new thinking for you. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Old thinking will get you what you've already got. New results need new ways of thinking. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">No, I'm not perfect. Neither are you. But before you go from talking the talk to walking the walk, you've got to know what you want at the end of this part of your journey because what you want is guiding the choices you make. </div><div align="left" class="style17"><br />
</div><div align="left" class="style17">Are you ready?</div>Alexia Lewishttp://www.blogger.com/profile/13232794786249514620noreply@blogger.com0