Eating Well Away From Home

On my way home from getting my gas station coffee this morning, I had a revelation about my diet. I eat out A LOT! Probably more that I should, but the difference is, I know what to look for on a menu and what to avoid. With enough will power, you can eat out as much as you like. It doesn't have to wreck your healthy eating plan. For me, eating out is sometimes a choice, but most of the time a necessity. "Too much on my plate," at one time you could say. Eating is not just about satisfying nutritional needs, it is also a major focus of social activities--whether it's eating with friends (hello sushi dates), taking part in work celebrations, or meeting family at parities and other events where hospitality is in the form of food and drink.  There are ways to enjoy such occasions with out losing sight of your long term goals: eating more fruits, vegetables, and whole grains; choosing lean meats and fish over red meats; limiting your intake of simple carbohydrates, saturated fat, and salt; and being careful with portion sizes and alcohol consumption.
When ordering off a menu, you must be careful. It doesn't matter if you stopping somewhere quick for lunch, or having a dinner date late in the evening; I promise it's possible to make healthy choices. Fast food and restaurant meals are usually higher in calories and saturated fat, so just make sure you're balancing these choices with lighter meals at home. Remember, it's all about balance. First things first, DO NOT be afraid to ask how a menu dish is prepared. Coming from a server, we know. We know if it's fried, breaded, and if you want we can find out specific ingredients. Just ask us. These dishes can sometimes even be prepared a completely different way, and it may be healthier. If you wish to order an entree, but it talks about a rich cream sauce; tell the server to have them "hold" the sauce. Or put it on the side. The chef will not refuse your request, and a little dipping action is a lot better than a smothered entree.
Ordering Appetizers
First off, think about whether or not you really need this appetizer. If you're planning on having a full entree, it may not be in your best interest.

• Consider an appetizer/salad combination for your meal, or share an entree.
• Choose low-fat, high fiber soups such as vegetable, minestrone, or lentil. Avoid soups with added cream (Cream of Broccoli, Cream of Tomato).
• Fried appetizers, like mozzarella sticks, are high in fat and calories. There may be some baked options on your list, such as potato skins. However, this is a situation where you would have to ask your server about preparation, potato skins can be fried.
• If you have bread, eat it plain, or dip in olive oil, rather than adding butter.
• When ordering a salad, ask for the dressing on the side. Any vinaigrette made with olive oil is the healthiest option. Also, avoid shredded cheese, croutons, or specialty dressing, such as Caesar.

The Best Entrees
Use eating out as an opportunity to eat a healthy meal that's cooked well. Try something new!

• Grilled, baked, or broiled white meat poultry, fish, and shellfish are low-fat choices.
• Always choose tomato based pasta sauces, stay away from cheese and meat sauces.
• Order the smallest portion of meat, or share. Super hungry? Order extra veggies or a salad.
• Choose barbecue sauce, lime and lemon juice, horseradish, and salsa over condiments like sour cream and mayo. 

Enjoying Desserts
For a healthy, refreshing dessert, have a fruit salad or fresh berries that are packed with antioxidants and vitamins.

• Skip fruit pies or cobblers; the crust is made with shortening and way too much sugar.
• Sorbet is ALWAYS overlooked. Skip dessert at the restaurant and go buy a pint of Whole Fruit Sorbet. Try one scoop of lemon sorbet topped with your choice of berries. (I recommend raspberries)

When it comes to dinner parties, here's my strategy. Although you have no control over the food served when friends or family invite you over dinner, you can still limit your consumption. Fill up on salads and veggies offered, don't drink your calories, and ask for a small slice of whatever dessert happens to be. You don't deserve to miss out entirely, again BALANCE is key. You can also visit the gym or go for a walk to BALANCE this out. Exercise burns the excess calories you consumed and may help control your appetite too.
There's one last topic I want to cover. Mostly because I feel as though Americans [in general] consider Chinese food to be a healthy option. While this can be true, many of the dishes that have grown popular with us are high in saturated fat, calories, and sodium. (Of course sodium, no wonder it's SO good). Dishes that are batter-dipped, deep fried, sweet and sour, or have thick sauces are best avoided. I won't lie to you, I LOVE Chinese food. Crab Rangoon haunts my dreams, but Chinese can be healthy. Choose dishes based on authentic Chinese cooking. These are low in fat and protein and high in fiber. Studies show that cholesterol levels in China are far lower than in North America; we can attribute that to a diet that is based mainly on grains and a vast variety of vegetables, with very small amounts of protein and fat. Always opt for brown rice, steamed options, and chicken with no breading. The unhealthy options more than double the calories, fat, and cholesterol in the healthy Chinese food option. No brainer, right?

Pheww. I had a lot to say. ;)

**Sources
Lisa Hark, PhD, RD & Darwin Deen, MD
Fiona Haynes, Low-fat cooking writer--www.about.com

Health Food Imposters

Well, It's been AGES since I've been able to sit down and write. I'm currently in a CNA class, 3 days each week for 4 hours; there's also a 40 minute commute. Let's just say this material is COMPLETELY basic compared to what I finished up with at Whitewater. I've been pretty aggravated throughout the class but it's the last prerequisite I have before I start nursing school up here in Milwaukee. Technically I'm still waiting for a letter in the mail saying I've been accepted. I'm confident though!
Anyways, let's talk health! I've been itching to get another post on here and share more knowledge, I feel I can really help you understand the correct way to fuel and maintain your body. These foods I'm going to discuss have an undeserved reputation as virtuous choices--here's what I think you should eat instead.
Imposter #1: Baked Potato Chips
Yes, they're a little bit lower in fat, but they're still high in calories and low in nutrients. They have little to no fiber to fill you up! That's why we can eat the WHOLE bag! ;) A smarter substitute? Popcorn. You'll get the salt and crunch of the chips plus fiber, and around 65% fewer calories per cup. Look for the oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola. Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not. Try Good Health Half Naked pre-popped popcorn, made with olive oil. One serving as around 120 calories, no saturated fat, and 4 grams of fiber. Nom, nom, nom. :)
Imposter #2: Gummy Fruit Snacks
Even if these snacks are made with fruit, they are nothing more than candy infused with some vitamins. Now, don't get me wrong, they are a great source of quick energy for your body if you're running a MARATHON or something, but other than that don't be fooled. These contain high fructose corn syrup,which is linked to obesity, and they have heart-unhealthy partially hydrogenated oils. A smarter substitute for these addicting little buggers would be fresh or dried fruit. Both are packed with filling fiber, which you'll miss out on completely if you indulge in Scooby Snacks. Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit flavored snacks could NEVER mimic. A recent Greek study found that women who ate the most fruits and veggies were less likely to develop any type of cancer. Try these, Peeled Snacks Fruit Picks dried fruit (peeledsnacks.com). One serving of let's say the Go-Mango-Man-Go (my favorite) has 120 calories, 0 grams of saturated fat, and 2 grams of fiber.
Imposter #3: Light Ice Cream
Sure, light ice cream has fewer calories that regular, but there's no guarantee. Take Haagen Dazs Dulce de Leche light ice cream; With 220 calories per 1/2 cup serving, it's still higher in calories that full fat ice cream, which has around 140 calories per serving. (I've learned this through way too many ice cream purchases, but hey no one's perfect). A smarter substitute, dairy free ice cream. Soy and coconut milk ice creams may save you a few calories and they have a creamy, satisfying texture. Unlike some of the light ice creams I've had the opportunity to deal with in the past. One serving is never enough, so DEFINITELY read your labels. Health bonus from picking a soy or coconut base ice cream is digestion friendly fiber. Some dairy-free ice creams are made with chicory root (don't worry, I had no idea what that was until I did some research). Chicory root is a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb adequate calcium and iron. Try Turtle Mountain Purely Decadent, made with coconut milk. One serving has 150 calories, 7 grams of saturated fat, and 6 grams of fiber. Interesting fact, studies show that the saturated fat in coconut milk might not raise cholesterol like the saturated fat in butter and meat. Score!
Imposter #4: "Calorie-Free" Spray Margarine
Even though some spray margarine claim to be "calorie free", labeling laws allow products with fewer than five calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 950 calories. Ugh, devastating. So, a smarter substitute in this case is spray it yourself olive oil. In this situation, a bit of real fat is more healthful and flavorful--and within a reasonable calorie range if you watch your portions. Investing in and olive oil mister (BEST BUY EVER) you don't put on too much. Health bonus to making this switch, decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids. My mister is by Misto, and you can buy one at any kitchen store for around $10.
Imposter #5: Low-Fat Cookies
Anyone remember the SnackWell's craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. No offense, that's way too good to be true. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full fat version. Smart substitute in this case, oatmeal cookies. These are a great way to cure the craving and still get whole grains. Not all are created equal, though: Skip those make with high fructose corn syrup, white flour, and butter; seek out those made with honey or cane juice, whole wheat flour, and oil. Make this switch and your health bonus could be lower cholesterol. The fiber found in oatmeal keeps your body from absorbing LDL's or bad cholesterol. Try Kashi TLC cookies. One cookie has 130 calories, 1.5 grams of saturated fat, and 4 grams of fiber. Not bad for a cookie! :)
Imposter #6 100-Calorie Snack Packs
My opinion, if you're trying to lose weight, skip these little monsters all together. A recent study showed that people eat more food and calories when the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one serving before feeling satisfied. Counter productive? I think so. Smarter substitute? Almonds. Their monounsaturated fat, fiber, and protein will tie you over until your next meal. Plus as a health bonus, you'll increase the strength of your bones. Thanks to the bone-building magnesium, as well as immune boosting antioxidant vitamin E, studies have shown increased bone density in those who have almonds and other tree nuts in their regular/general diet. Try Blue Diamond Natural Oven Roasted Almonds. They are phenomenal and affordable. Stay away from salted almonds, these obviously have added sodium, making these a less healthy choice. =D
Feels great to be back blogging, hope you find this informative and easy to understand. Talk to you soon!
Alexis:)

**Sources
-Janel Ovrut, MS, RD
-American Dietetic Association
-Prevention Magazine

Set Up and Wrap Up for Work Out Success

There are many theories out there about what exactly works when preparing and recovering your body for or from exercise, but what really works? Let’s talk about it.
The importance of eating and drinking before exercise is often underestimated. You may think it’s better to go to the gym on an empty stomach, but if you think about it this way it might put it in to perspective for you. Normally, when you go eight or nine hours without eating you’re starving. Remember, that’s what’s happening after a night normal night of sleep. You can’t expect to run your car on an empty tank of gas and you should NOT expect that from your body. Giving your system something easy to digest, that is a quick source of sugar, is a great pre-workout snack (like an apple or a banana). Athletes know that carbohydrate filled meals are great before a race or game, but even a carb-rich snack pre-workout will top off your stored muscle energy (referred to as glycogen). I would recommend oatmeal or cereal with low fat milk here; it’s not too heavy and allows me to work out without an empty tank. Same goes for protein, we all know protein helps our bodies build muscle, but it also helps repair it. If you eat enough protein before you hit the gym or compete; you could limit your muscle soreness. Sounds great right? I don’t know anyone who’s a fan of walking around like they’ve got something stuck up you know where, and you all know exactly what I’m talking about; especially after lunges!
When it comes to hydration, you should begin your fluid consumption an hour before you start exercising and continue throughout to replenish what you’re losing through sweat. Water is enough if you’re exercising for around sixty minutes. Those of you who workout out for longer than sixty minutes, whether it’s because you’re training for a sport or you’re a distance runner, a sport drink is a better option for you.  You need to replace the electrolytes we talked about previously in the Diet Soda Fiend entry.
When it comes to recovery, I want to talk about a couple different options. The essential goal of recovery is to restore what you lost, replace muscle fuel, and provide the ideal aid to repair the muscle tissue you just damaged.  Sports drinks are great here like I said before, but there are other options that we’ve been told about in recent findings for example: chocolate milk, cherry juice, and Clif Bars.
(Sports, Cardiovascular, and Wellness Nutrition: SCAN, 2009).
1. Chocolate Milk:  Drinking 1% chocolate milk is one of the best recovery items out there. Two cups of this can give the body around 300 calories, 52 grams of carbohydrates, about 15 grams of protein, and 5 grams of fat. It does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a workout, chocolate milk is a perfect option. Just don’t incorporate it into every meal thinking you’re doing your body good.  It is caloric and high in sugar; just use it when you need it.
2. Cherry Juice: I read an article in Men’s Health Magazine on this one, pretty recently.  In the study, 10 men were given an ounce of CherryActive cherry juice twice a day, then did a lower-body workout specifically designed to make them tired and sore (how fun). Within 24 hours, their muscles bounced back to 91 percent of their original strength. This compares with 85 percent recovery when they drank a placebo. It may not be a huge difference, but when you’re a looking to train every day, this could be a great option for you to try. Why not increase your strength by six percent if you could? Even better, when participants were consuming this juice researchers found fewer indicators of muscle damage within the blood.  Cherries are packed with antioxidants called anthocyanins, which apparently help with muscle inflammation (I’m learning too)!
3. Clif Bars: These are all natural energy bars, made up of organic ingredients! They are a great option both pre and post work out.  With information from the website, I just chose an example Chocolate Chip Clif Bar to talk about here.  This bar contains over 23 vitamins and minerals it’s only 240 calories, low in fat, high in fiber, a great source of  complex carbohydrates; these bars speak for themselves. Check out their website, you’ll be impressed.

SCAN also has a list of snack ideas to fuel muscle growth I thought was worth sharing: flavored milk, nut butter (almond, peanut, cashew) and crackers or whole wheat toast, granola with low fat milk, cottage cheese and salsa with tortilla chips, trail mix with dried fruits and nuts, meal replacement shakes, and I’m adding in my own personal favorite Greek yogurt.

Lastly, here’s a workout move targeting the shoulders, upper back, and core that I love!
Stability Ball Shoulder Press

1. Sit in upright position on a ball.
2. Start position: Position dumbbells to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Diet Soda Fiend?

Okay, so I had a friend request a little advice on diet soda, and after I responded to her message tailored specifically to her, I thought it might be worth throwing it on the new ThinWithAGrin Facebook Page and the blog site here.
First I'm going to tell you what I know currently know and do about my secret love for Diet Pepsi with Lime. This particular friend and sorority sister of mine reached out and told me that she really doesn’t like water. She’s not alone, I hear it a lot. “Water is so boring,” but drinking diet soda in place of water is a tricky situation. I can't sit here and tell you DO NOT DRINK DIET SODA, YOU’RE SO BAD, because then I'd be being hypocritical. I have a Diet Pepsi with my own added lime about once (sometimes twice) a week, but it took me time to get to that point. If it's the caffeine you need or crave, try switching to green tea, less caffeine but it’s another situation where you’re getting more bang for your buck! You can even make your tea with carbonated water (my sister taught me that) beat that urge for carbonation!  Tea is affordable and also does great things for your body in terms of antioxidants and metabolism, naturally. Name brand doesn't matter either, for the record.
What I really think is that we should limit ourselves to one diet soda each day (or wean yourself off slowly- whatever it takes so you don’t get the caffeine shakes). (This is where you should remind yourself or let me tell you that caffeine is a DRUG! Addictive qualities and all, don't forget that). If you're drinking diet soda in place of something like water, your body is missing out on the nutrients it NEEDS from water; or something similar. Moderation is key, just like anything else! I also thought diet soda was a great alternative until I realized that artificial sweeteners in them can actually contribute to bloating, causing our bodies to retain water (we hate bloating, right?).
*In regards to children, allowing kids to drink diet soda does a "number" on the strength of their growing bones (preventing proper calcification). Parents, put your foot down. Please and thank you, they'll thank you later!
So, here's what I do instead. If you’re drinking diet soda it’s probably because you don’t want the calories of a regular soda.  I read somewhere (I have no idea where) that most American’s get over 30 some percent of their calories from liquid, that’s what causes weight gain. Thinking you’re just enjoying a few glasses of, let’s say, cranberry juice each day, these juices are loaded with sugar and can add an approximately 500 calories to your diet just in liquid, no bueno.  Anyways, I drink the Powerade Zero and new zero calorie Propel ALL the time. I buy the ones that are huge, about 4 servings in each container, and they will provide you with more of the vitamins and minerals you’re missing out on when you’re living artificial sweetened liquid diet. (Vitamin B6, B3, &B12).
*These B vitamins are also associated with stress relief, so maybe a switch could help you in more ways than one. :) I know that because I take a B-Complex vitamin which has been proven to help with stress; I basically do it for my boyfriend. He’d probably leave if I didn’t! (Totally kidding, but it helps).
I can usually find these Powerades for a dollar each (advertised like 5 for 5 or 10 for 10) and if not a dollar, for something close, like a dollar and fifteen cents. Considering they have 4 servings per bottle, they last me a while and are within my unemployed budget. Most of all, they taste good! These drinks are going to provide you with electrolytes you're missing like sodium, potassium, magnesium, and calcium too. You are probably getting sodium from your soda, but what does sodium do? It causes us to retain water, so diet soda is like a double bloating whammy. BOO!  Without these essential electrolytes and nutrients you're going to feel drained, but the caffeine intake in your soda is hiding that from you.  Adding these nutrients to sport drinks is the way to replenish the athlete.
*If you’re an athlete just finishing up a tournament, game, practice, or just someone working out, go ahead and DOWN a regular or low calorie Powerade/Gatorade.  Your body just did a whole lot for you and deserves a little payback.  But now that we have a zero calorie option, it's totally doable as a switch for someone looking to kick the diet soda habit, who may not be as active as they’d like or have time for.
* Another random thing, there's now a new Orange Juice and Apple juice that have half the calories and sugar, only 50 calories per serving (8 fl oz.). Those are the vitamins and nutrients you're missing out on by filling up on diet soda. Get an entire serving of Vitamin C in one 8 oz. glass, and it’s a great source of Potassium as well. (Folic acid too, great for women looking to prevent birth defects in future children).  The brand is Tropicana, and it’s called “Trop 50.”
So, after sharing what I currently knew I did a little research on artificial sweeteners and diet soda. Here's what I found (in regards to long term drinking of the diet soda). According to the National Cancer Institute and some other agencies, there's no for sure scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems. And numerous research studies confirm that artificial sweeteners are generally safe in LIMITED quantities. With that being said, I recommend just cutting back if you’re a little diet soda fiend.  Trying out the Powerade Zero or Propel Zero is a great option so your body is getting what it needs to be the best it can be.  But remember we need calories to survive; it gives us energy and keeps our metabolisms revved up. When we aren't taking in enough calories our bodies go into "starvation mode" thinking, "AH, when am I going to get food again?" I’ve probably said that in a previous entry (sorry).  When this happens our metabolisms shut down to preserve what we've currently got running through our systems to nourish us.  Keeping your metabolism up by eating small frequent meals, paying attention to appropriate calorie intake for your activity level and age, and cutting back on the diet soda; I’d bet my left arm you’ll notice a change. Not instantly, but I would think pretty darn soon. Your body needs time to adjust...but it will love you for it, and so will the scale.

NOW: Another request answered here--here's a workout move that I swear by for core strengthening but it focuses on the lower portion of the abdominal muscles (the problem for most of us). If you have a hard time with the balance of this, start by just holding the initial position for 30 second intervals. You'll definitely feel the burn baby!

www.bodybuilding.com <---GREAT RESOURCE

1. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
2. Now place your lower shins on top of an exercise ball.
   Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position (the one you should hold if you're not quite to the point of moving to step two of the exercise).
3. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
5. Do 3 sets of 10-12 repetitions, if you can. If not, let listen to your body. Start out slow and you'll get there.

-Alexis

Health "Guidelines" You May Not Want To Follow

I've been struggling with a topic choice for about a week now, and today at the gym I FINALLY came up with something. As American's there is always some sort of expert health advice being thrown at us, whether it's Dr. Oz, Dr. Gupta, The Doctor's talk show, whatever; but some of this advice is not appropriate for everyone. I remember reading a story in Prevention Magazine a while back about a woman who was following the food pyramid guidelines as a weight loss program. After a few weeks into the program she went to her doctor complaining that she was feeling bloated and and had diarrhea.  The doctor recommended that she take in more fiber, and that advice almost killed her.  She was later diagnosed with celiac disease--her immune system attacks the gluten found in grains, while doing damage to her small intestine at the same time. This gluten free "hype" (for lack of a better word) is something we are all becoming more familiar with as the gluten free products are starting to be advertised publicly. The point of the story is this, that her doctor's advice which in some cases could be a solution for people, almost killed her.
*For the record, I'm still confused why he recommended fiber to someone complaining of diarrhea? No offense to the physician in this situation, I'm no doctor. Makes sense for bloating, but...?
Here's some typical advice that is actually wise for most people--but we're all different. When it comes to your individual health, things should be tailored from person to person; starting with your fitness routine.  Normally, expert advice would be that vigorous workouts do more for you than moderate ones. Look at it this way, you lead a sedentary lifestyle and your main goal is to LOSE the weight you've gained. If you start working out extremely hard and your body is not used to it, you're going to tire out so quickly that it won't even allow you to burn enough calories to actually lose weight. Seems logical right?
*A 2003 study of 184 women found that walking at a moderate pace for at least 150 minutes each week had the same effect as someone working out more intensely for shorter periods of time. In fact, women who were told to do long sessions of moderate exercise lost about the same amount as women who worked harder for shorter bursts--15 to 18 pounds on average (Prevention Magazine). To lose weight, work out 3-5 days each week at a pace you can maintain for 30-40 minutes.  Walking is the simplest way to exercise, you need shoes and ground, there are no excuses for this one. Nice try though. ; )
Now for food and drink, normal nutritional advice would be to eat plenty leafy green vegetables, but this must be tailored if you have a heart condition and take a blood thinner called Coumadin. (I can thank my internship in cardiovascular rehabilitation for this segment of information). This drug is a blood thinner, and the Vitamin K in it prevents clotting. Just like everything else though, too much of anything can do bad things. Vitamin K is abundant in leafy green vegetables, and too much can overwhelm your safeguard (heart doc's dosage). If you're on this medication, do not exceed more than one serving each day.
How about this one? Drink 8 glasses of water each day, typical health advice right? But if you have bladder control problems you should probably think twice about that. You might be able to avoid accidental flow if you decrease your fluid intake. You should also avoid natural diuretics like caffeine, alcohol, and herbal teas.  According to the National Health and Nutrition Examination Survey, twenty percent of our water intake each day actually comes from food. So just watch the color of your urine, yes check it out! Dark yellow/orange usually means you are dehydrated (deprived of necessary fluid), and if your urine is light colored, your probably drinking enough.
*Random fact, if your lips are dried out, it's also a sign of dehydration in some cases. Bottom line here, listen to your body.
Lastly, I know this blog entry isn't necessarily targeting the college age group and young/middle aged adults like the previous ones, but I thought this information was important enough for those of you reading it, to pass on to your parents or grandparents (and if you're lucky enough great-grandparents).  Again, normal health advice from a professional would be lower blood pressure is better. I mean, even I was sure that was the case throughout my clinical hours in the cardiovascular unit ; but blood pressure also has to be tailored by individual. If you have Coronary Artery Disease (CAD), getting down to 120/80 (the ideal or normal range) is great (lowering your risk of heart attack, stroke, etc.), but any lower could cause problems. You're going to need a little extra pressure to get that blood moving through those arteries that have been narrowed by plaque build up.
 *Another statistic, courtesy of Prevention Magazine; a study done on more than 22,000 people with CAD who dropped the bottom number of their blood pressure (diastolic pressure) to less than 70, doubled their chance of heart attack or death. However, there is one case where this changes. Lower than normal blood pressure is okay in patients who have had an angioplasty, where the vessels have been cleared out, or bypass surgery, where their vessels are rerouted through a "youthful" vessel.
*Both of these procedures, mostly the quadruple bypass I had the opportunity to stand in on, were absolutely mind blowing. These surgeons are miracle workers. They saved my grandpa's life just in time! So, thanks Dr. Marks! : )
The last medication I'll talk about is usually considered the safest, acetaminophen (Tylenol).  It's gentle on an empty stomach, works for a lot of different sources of pain, is fast acting, long lasting, but there's a catch with this one too. If you drink alcohol, even one drink a day, you should be extremely careful with your dosage of acetaminophen. There's a warning written on the bottle, but I have witnessed many of my college friends "pop" Tylenol before heading to the bar in hopes it'll ease their hangover in the morning, WRONG! Dr. Donald Jensen, a board member of the American Liver Foundation, stated that combining these two "drugs" primes the liver for trouble. He says, four grams of acetaminophen is the maximum dosage for a day, but if you even have ONE drink you should not exceed two grams. <-- College students, that one's for you!

Have great week!
-Alexis

Decoding Food Labels

I can't believe it's taken me this long to actually publish a blog about food labels. I owe my best friend and sorority sister Rose, for the motivation. In terms of my knowledge on this topic, I owe that to that Dr. Ann Wertz Garvin; a professor, author, and most importantly a friend.  Anyways, I never really understood labels and didn't read them until I was 20 pounds overweight and realizing that something needed to be done.  I enrolled in Dr. Garvin's class in the spring of 2008 and since then, it's been history. My major changed, I found my passion, and now I want to educate you. Hopefully you'll be able to understand a little of this jibberish after I try to breakdown the major components. After incessant hours of research on the ingredients I couldn't understand or pronounce, measuring out my servings, and buying way too many nutrition books, I get it; and want to share it with you. I pulled out my Nutrition for Life binder from UW-Whitewater, all of my print outs, portfolios, and reading material, let's decode!
First off, food manufacturers are required by law to share nutritional information with us, but if you don't know how to read or interpret these labels, what good is it? We'll start from top to bottom of a food label most college aged students will recognize,  like this one...a typical frozen pepperoni pizza (I'm not calling out the brand). First and foremost, all nutritional labels (unless stated otherwise) are based on a 2,000 calorie diet and they show a comparison for someone on a 2,500 calorie diet. At the top of the label it states that a serving is one pizza, and I personally KNOW after a night on the town the first thing we when we get home is chow down on way more than we should, but that's life. We eventually learn, or at least we should.
Most frozen pizzas say that 1/4 of the pizza is an appropriate serving of it (approximately 2 pieces), but even I know it's hard to eat just two pieces of pizza.  Especially cardboard pizza, it's hit or miss with those. You either hit the jackpot or end up with a Frisbee.  In most cases your probably only sharing this pizza with one other person.  This is where our problem begins.The serving information is based on typical serving sizes that most people eat, and on most labels it states how many servings per container, watch this! An entire can of Spaghettio's has 2.5 servings, so initially it doesn't look too bad, until the can is gone (don't let the "full serving" of vegetables fool you) the junk in these cans doesn't make the "veggies" worth it. But back to the pizza...

Calories are listed next, along with the amount of fat from the calories you're about to consume. This specific label states that you'd be splitting an oven pizza that is almost entirely half fat (you can blame the cheese and processed pepperoni for that one). Ick. Just be careful when it comes to servings, check to see how many it's "supposed" to serve and do your best to stick to it. Confused on portions? Check out the Portion Distortion blog posted a few weeks back.
Everyone knows that fat is the bad guy, but we do need it to survive. Just try to choose food items with less than 3g total fat or 1g saturated fat per 100 calories. I like that rule, and if possible stick to fresh and unprocessed foods.  They allow you to eat more and do better things for your body. The amounts are expressed in grams and percentages, rule of thumb (courtesy of Garvin) anything less than 5% is considered low and anything above 15% is high...especially important in terms of saturated fat, fiber, and sodium. Save yourself getting drilled by me in cardiac rehab later and just start paying attention to it. :)  Essentially this fat builds up in our arteries and then our heart can't function as efficiently. Without our pumper, we're no good. The other item to look for on a food label is fiber which helps us feel fuller longer, and is great regulating our digestive tract (be careful though-if you're not used to a high fiber diet you might not want to be too far from a bathroom). =D
This particular pizza has almost 75% of the recommended amount of saturated fat in a serving...planning on having dinner later? Looks like it's brown rice and eggplant for you! Just kidding, but really that's a lot of fat for a small meal.
Cholesterol is another part of the label we should be paying some attention to. Do your best to select foods with less than 100mg cholesterol per serving (Hark & Deen, 2006).  I've talked about carbohydrates before too, when it comes to carbs choose the complex ones (whole grains, fruit, vegetables) they burn fat, not help you pack it on. I'm a big fiber advocate and maybe I take in too much, but experts say to aim for at least 24g of fiber each day.
*Side note, a lot of Italian and maybe other types of restaurants are now offering a whole wheat or whole grain substitute for their pastas, take advantage of that. It's the little things.
Sodium, I'll be honest here- I. hate. salt. Especially when someone doesn't even give your food a chance and they cover my beautifully baked chicken breast and corn in it. Grr.  Sodium is listed in milligrams on labels and you shouldn't consume more than 2,400mg each day. You'll realize how hard that is to do, especially in college. Frozen meals are loaded with sodium, it's even worse with the ones claiming to be lean. They make up for the lack of flavor from fat removal by adding salt-which doesn't change the calorie count.  If you have a heart condition, the American Heart Association recommends you don't exceed 1,500 mg; as it increases your blood pressure and makes your heart work a lot harder than it has to.
*Check out the sodium content in the frozen pizza label, absolutely brutal!
Now for protein, if your looking to maintain or lose weight COMPLEX carbohydrates should compose 55%-60% of your diet in combination with fat and protein. Labels also have listings regarding vitamin and intake, and are listed per serving by percentage (percentage rule of thumb still comes into play here).
There are a few labeling exceptions, foods from the deli and bakery, medical foods prepared for patients in need of care, and plain coffee and tea which really have no significant nutritional value as is.
With that said, I tried to cover as much as I could about these darn labels but they are confusing. One last thing I thought would be beneficial as well:

**Fat free: Less than 0.5g fat per serving
Low fat: Less than 3g fat per serving or 50% less fat than a similar product
Lite: The product must have 1/3 fewer calories than a comparable product and also have 50% less calories from fat
Reduced fat: Must contain at least 25% less fat than a similar product
Low cholesterol: Less than 20mg cholesterol per serving and 2g total fat**
(Hark & Deen, 2006) 


Eat well, live well.

-Alexis

Get More Bang For Your Buck, Literally!

With the climbing prices of gas, fresh produce, and anything organic it's a wonder any of us are going to be able to continue buying anything remotely healthy, let alone drive get what we need.  After thinking about it (and a blog request) I decided do some of my own research and see what I could find at my a local Pick N Save. I walked to the grocery store, for those of you who don't know I live in Milwaukee, it's an adventure. Walking anywhere and takes FOREVER because of stop lights, traffic, and right now snow. I wanted to see for myself, just what I could buy that was "healthy" and a single serving would cost about a dollar.  I've got 10 ideas for you! Oh, what I wonderful life I live.
1. Bananas. High in potassium and fiber it's an easy (and portable) way to get one serving of the fruit you need.  There are many great ways to incorporate bananas into snacks too. Use 2 Tbsp of peanut butter on a whole wheat tortilla, roll your banana up and you've got a to-go peanut butter banana wrap that will for sure kill that hunger.  These bananas were around 21 cents a piece, can't complain there!
2. Apples. I absolutely love apples.  They're inexpensive, filling, and really do wonders for us.  Studies have shown that people who eat an apple before a meal will eat up to 35% less than those who don't eat one.  For those of you working on portion control and increasing your fruit intake, this one's for you.  If you absolutely have to, dip slices the Fat Free Carmel Dip they have in produce sections. It will cost you more than a dollar though.
3. Potatoes. I don't mean french fries and hash browns, I mean whole potatoes.  We are so brainwashed that potatoes are bad for us because of how they are so often prepared.  Don't be fooled.  Potatoes are a great source of potassium, and can actually help rid the body of excess sodium, which will in turn help you lose that "bloat" you can't seem to escape. (Women, try this when menstruating, I swear by baked potatoes). Eat a potato with the skin on and get almost an entire days worth of Vitamin C.  Don't top it with sour cream, cheese, and bacon you'll completely defeat the purpose. Try plain non-fat Greek yogurt.  It has the same consistency of sour cream and gives it that tang to make it just right. You can find these Greek yogurts for around $1.15, and it's packed with protein (17g or 30% of your daily value). Switch to sweet potatoes for your dose of beta-carotene. It's okay to use a little bit of brown sugar and Smart Balance Spray Butter, I sure do! :)
*In a dorm room, throw a potato in the microwave after scrubbing it down.  Takes less time than the oven and once you perfect the timing, it's awesome! Kind of like home! (kinda).
4. Broccoli. The dreaded find.  No one likes to hear me out about broccoli, except my boyfriend. He loves it! Broccoli contains a wide array of nutrients including: calcium, vitamins A and C, potassium, folate, and fiber. There's more! Broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Throw it in a salad, stir fry, or if you're like me, on top of a baked potato.
*Try Green Giant's Just For One Broccoli and Cheese trays. 120 calories, 2 grams of fat, 3 grams fiber (perfection on top of a baked potato).
5. Eggs. You can actually eat a half a dozen eggs for about a dollar, awesome right! It's a great source of protein and the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.
*Try combining one yolk with 2 egg whites for your scramble.  It will lessen your intake of saturated fat and  cholesterol, while really not changing the flavor at all. Score!
6. Kale. This dark leafy green vegetable is full of Vitamin C, carotenoids, and calcium.  Like most of the other greens I found in the produce section, you can get a "bunch" for only one dollar.
7. Oats.  Full of complex carbohydrates and fiber, the now known "superfood" really is just that.  To top it off, they've been proven to lower cholesterol.  You can get a whole weeks worth of "superfood" breakfast for right around a dollar. Stock up. Top your oatmeal with fruit and nuts for a filling breakfast sure to ward of late morning hunger.
*Cookie craving? Oatmeal cookies, with no sugar added applesauce substituted for oil, will definitely do the trick.
8. Wild Rice. Around the same price as white rice, this stuff has less fat, and more protein and fiber.  White rice is really just empty calories, so why not get a more bang for your buck? Literally.
*Mix with brown rice for a side, or throw it in a soup to change it up.
9. Whole Wheat Pasta. The Atkins diet wrongfully convicted this one.  Fat burns in the flame of carbohydrate, as I discussed in a previous entry. There's nothing wrong with a pasta that's PACKED with fiber, B vitamins, and protein. Just don't top it with Alfredo sauce, stick to a red sauce or a sauce with a wine base. You don't want to be counterproductive right?
10. Low-fat Milk. The price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.
*Use it in cereals, cooking, and definitely dip your oatmeal cookie in some. Mmmmm. ;)

That 99 cent bag of Doritios may seem like a good deal, but why buy a snack when you can turn $1 into a meal?

-Alexis

Cruisin' Along...

Okay, so you've got the basic idea behind my "diet" plan.  To be honest, I don't even count calories in the bottom three tiers of the pyramid anymore (but it has taken me a while to be able to eyeball a correct portion size).  At this point, I am having so much fun on my plan, that I have actually put together a cookbook titled, You Are What You Eat: Everyday Healthy Recipes For All Walks of Life.  Making this plan a way of life has lit a new fire in me, a passion for cooking.  The cookbook has several sections targeting specific types of meal preparation, (low sodium, diabetic, heart healthy, healthy carbohydrate, low fat, weight management, meatless, and smart sweets).  It is available for purchase. Please contact through email, haddadam23@uww.edu.

Let's clear up this portion distortion, what exactly is a serving?

A tennis ball = 1 serving of cooked rice or pasta
A deck of cards = 3 oz. steak, chicken, or pork
4 dice = 1.5 oz hard cheese
1 checkbook = 3 oz. fish fillet
1 shot glass = 2 Tbsp. salad dressing
1 die = 1 serving (1 Tbsp) butter or margarine
1 baseball = 1 cup of raw leafy veggies
1 light bulb = 1/2 cup veggies
1 cassette tape = 1 serving bread/grains
1 medium sized fist = 1 serving fruit


Alexis

Ladies and gentlemen, start your engines!

If you're reading this second post, chances are that you're looking to change your diet and lifestyle the fun way.  Maybe you've tried every fad diet there is--the grapefruit diet, the Campbell's Soup diet, the South Beach Diet--only to find out firsthand, that the weight doesn't actually stay off.  The problem with these diets, is they are so wacky, that they can't be maintained.  You couldn't pay me to live off of grapefruit and coffee, a girl has needs! :)
That's why I searched and searched for a "diet plan" similar to the way that I live each day. After hours of research and comparisons, let's talk about The Biggest Loser Diet!  This diet is smart, healthy, and form able. Like I've said before, this will change from a diet to a lifestyle.  This diet gives you the basic idea, but allows you to make the choices.  That's what I love about a regime like this.  It's a calorie controlled, carbohydrate-modified, fat reduced, and high in lean protein. Each day you eat three meals and two snacks, so you never feel deprived.  You can choose which ever foods you want, as long as they are whole and not processed (trust me, you'll never go back).  Eating whole foods essentially allows you to eat more (whoo-hoo)!  Processed items are low in nutrients and packed with calories and saturated fat (which contributes to heart disease, the number one killer in America). 
The idea behind weight gain is simple, if you take in more calories than you burn, your weight goes up. If you burn more calories than you take in, you lose weight.  A calorie is the amount of energy your body gets from that specific food. There are 3,500 calories in a pound of fat--so if you cut 500 calories from your regular consumption, you can lose a pound a week healthily.  Get it?  So now for the question, how many calories do you need each day to be successful on a plan like this? To find this out (if you weigh between 150lbs-300lbs) multiply your current weight times 7. If you weigh less than 150lbs use 150, if you weigh more than 300lbs use the top number 300.
To be able to meal plan on the Biggest Loser Diet, they developed a  4-3-2-1 pyramid.  The base of the pyramid represents the fruits and vegetables in your diet (at least 4 servings each day). The next tier represents protein foods (3 servings daily).  The third tier is for whole grains (2 servings daily) and the top tier represents extras (200 calories). Simple enough! 
Fruits and vegetables should be the staple of any diet, they should be incorporated into every meal and the first go to snack.  These items are fat free, low sodium, filling, and provide the essential nutrients that can prevent disease. Protein is an essential nutrient that we must obtain everyday, as it leaves the body via our renal system.  3 servings each day, with a healthy balance of animal and plant protein is ideal.  Protein is not only found in animal products, it's found in legumes, nuts, and seeds.
Now for the dreaded carbohydrate discussion, not on my behalf.  I have a new found love for carbohydrates and the things they have done for my midsection.  "Fat burns in the flame of carbohydrate," a quote by Dr. Ann Wertz Garvin, that I've lived by since my sophomore of college (yes, the 20 lb year). Cutting out carbohydrates is the last thing you want to do when looking to slim down.  The right kind of carbs are key.  Complex carbohydrates are found in whole grain products like fruits and vegetables, cereals, breads, and pastas.  I looove pasta, and haven't had to cut out any. Switch to whole grain for more reasons than one!
As far as drinks go, water. Lots and lots of water. 6-8 glasses each day actually (like you've never heard that one before).  Coffee and tea are also great options.  If you drink diet soda, wean yourself down to one or two a day.  If you're drinking that much soda, you're probably depriving your body of nutrients it could be getting from a better beverage choice. Ya know? Switch out one diet soda each day out with a Propel Fitness Water, at 10 calories per package, gimme some.
Last but not least, alcohol. I'd be lying if I said I didn't enjoy a drink every once in a while.  Alcohol is limited on this route, but not forbidden.  Remember it's goes in the "extras" tier of the pyramid, which only allows 200 calories each day.  Alcohol does have calories, but gives us little to no nutrients.  It's thought that it might hinder the body's ability to burn fat.  Alcohol also lowers inhibitions and stimulates your appetite, a horrible combination. Is it worth making a bad decision your going to sweat over later? Not so much. 

Enjoy a glass of antioxidant loaded red wine before bed, but only one :)





Alexis

Here we go!

Does anything ever taste as good as thin feels?  Think about it. When we're having a "skinny" day, we feel unstoppable.  It's like with all of the work and will power it's taken to get this far, we've made progress! It feels so good. Do you ever feel unstoppable after you defeat your super-gigantomic combo meal from who knows where? Nope, just unstoppable bloating. 
These days, it's was always fluctuation between 5 pounds. Weight is gone, next thing you know the weight is back on. It's so frustrating. Always up and down, up and down. It's hard to ignore those sugar cravings, you don't have time to work out, and you love going out to eat with friends. It's the story of my life, sound familiar to yours?
Here's the difference, I'm a health educator.  It's my job to educate you on current topics in health and wellness; from now on I am your resource. Your go to girl with questions, post ideas, or anything for that matter. Nothing is too far out of the box for me, bring it on. I'm just your average, unemployed, college educated, 21 year old.  I have a horrible sweet tooth and a bottomless appetite. I hate running, so I walk uphill.  I love to climb stairs, it does wonders for my glutes.  Behind my OCD tendencies and workout routines, there's a method to my madness.  Not only am I fit and healthy, my job is great. I get to show and prove to you, how challenging but fun it is to live a healthy lifestyle. I'm doing the best I can for my body everyday. It's the small changes that make a big difference!
As a college junior, working hard to shed some of the sophomore 20 I gained (yes, I'll admit it) I became really tired of telling myself that in order to justify what I've just eaten I needed to burn that many calories, or hold out on a meal the next day.  I became obsessed and literally kept track of calorie intake and expenditure (all the way up to calories burned during a typical tooth brushing session) and let me tell you, it was exhausting!
I wasn't always a fitness fiend and health guru, just an athlete expected to follow guidelines and set my body up for success. Little did I know, these guidelines would become a way of life (minus my adventure off the track sophomore year--oops). I had always wanted to be a doctor and educate, but after miserably failing in the chemistry department, I knew I couldn't be a surgeon like I'd planned. I switched my major to the exercise science side of medicine, and loved every minute of it.
My biggest passion is nutrition.  Everything we eat and drink affects how our bodies function, so the connection between diet and health is obvious.  Everyday, we need a daily intake of a wide range of nutrients.  Many of these nutrients not only help with essential body functions, they help prevent quite a few diseases. Eating right makes you feel great, and has been known to contribute to picking up other healthy lifestyle behaviors. Take a look at your lifestyle and let's take the first step toward optimizing your health.




Alexis

First non-intro post, coming soon!