Bless Your Heart: Heart Healthy Foods

February is National Heart Awareness Month, which is why you may have noticed these red dresses all around campus and Charlotte, that is if you haven’t been in a daze due to your seasonal depression…

If you were like me and were wondering why we should only go red for women and not men, it is because heart disease is the number one killer of women in the U.S., not because men don’t have hearts.

What is heart disease?
The term “heart disease” refers to several types of heart conditions. The most common type is coronary heart disease, which can lead to a heart attack, angina (chest pain), heart failure, and death. The only good thing about heart disease is that it is both preventable and controllable. I guess maybe the second good thing is that heart disease, unlike ebola, it is not contagious so don’t sweat it the next time the person on the bus next to you coughs on you; you will be fine…in terms of not catching heart disease anyways.

How can I prevent heart disease?
I am sure that is the burning question on your mind right now…well unless you are a fellow Kardashian fan such as myself.  Anyways, I can only help you out with the heart disease question. Now prepare yourself for this “groundbreaking” news on how you can prevent heart disease. Are you ready for it?!? Here goes…eat healthy, exercise, and avoiding tobacco products! Mind blown?

Ok so probably not, but you may be wondering what foods you can eat to help out the old ticker. Well, it is your lucky day!

Heart Healthy Foods…
Contrary to popular belief, there is more to this than just eating your fruits and vegetables. Some of the qualities that make food heart healthy include: low in saturated fat, trans fat, cholesterol, and salt/sodium. Also, foods high in fiber, antioxidants, and omega-3s are good for the heart as well.

…In Lay Terms

Now I don’t expect most people to automatically know what foods to eat based on the above paragraph so let me lay it out for you.

• Salmon and Tuna: Good source of omega-3s and lower in saturated fat than red meat. 
• Chicken: If you are going to have meat and are not fond of seafood, you could swap out red meat for chicken. Chicken is leaner, containing less fat than red meat.
• Legumes (aka beans):If you wanted to really take it to heart (yes, corny pun I know) you could swap meat for legumes, which contain no fat and are high in fiber. 
• Whole Grains: Oatmeal, whole wheat bread, whole-wheat pasta, brown rice, quinoa, etc. Whole grains are a good source of fiber, which helps the old ticker deal with cholesterol.
• Fruits & Vegetables: This shouldn’t be much of a shocker to you. Fruits and vegetables are a good source of fiber, vitamins, minerals, and antioxidants. With the exception of the avocado, they contain no fat. . Yes avocados do contain fat, but it is the good type of fat and packs some omega-3s.
• Nuts & Seeds: Nuts, especially walnuts and almonds, are a good source of fiber, protein, and omega-3s. Side bar: Flax seeds do contain omega-3s but your body cannot digest the seed (read: you do not absorb any of the omega-3s) so make sure you grind them.

Foods to Avoid

• Salty Foods: Processed foods, deli meats, canned vegetables and soups, frozen meals, and pizza are just a few of the usual suspects that contain a lot of sodium, which can increase your blood pressure.
• Red Meat: Red meat is higher in saturated fat and cholesterol so opt for seafood or poultry. Perhaps you could even be a “hippy” for a meal and skip the meat!
• Alcohol: Not only can alcohol lead to poor food (and life) decisions, but can also increase your blood pressure, which makes your heart work a little harder
• Caffeine: Have you ever downed one too many cups of coffee, espresso, or energy drinks and started having chest pains, making you feel like your heart is going to beat out of your chest? Yeah, that’s not good. Needless to say lots of caffeine is not the best thing for your heart.

“I read that chocolate is good for your heart”
Before you dig into that chocolate cake or candy bar, let me enlighten you. While there have been some recent studies that have shown benefits to eating chocolate and heart health, it is not that simple. To start with, it is not just any type of chocolate, but dark chocolate with about 70% cocoa content. The cocoa adds more antioxidants, which are the main players in chocolate that benefits the heart. You know what else is high in antioxidants? Fruits and vegetables. Anyways, chocolate, even dark chocolate, does contain sugar and fat so it is best to consume in moderation.

“What about olive oil?”
Olive oil is good for your heart in that it contains the good type of fat and omega-3s. Does that mean you should add a ton of it to whatever dish you are making? No! Along those same lines, just because olive oil is added to something does not make that product any better/healthier. Case in point (see below): Yes, this mayonnaise has olive oil in it but it is still mayonnaise, which is high in fat (not the good kind of fat either).

Until next time! Oh and…

Keep it Fresh,
Keep it Green,

Beth

Calories on Menus: Useful or Useless?

The FDA finally released their new menu labeling law. I know you all have probably been anxiously awaiting them for the past five years, just as the Northeast is anxiously awaiting Snowmageddon 2015...

What will this look like?

Basically, if you visit a restaurant or similar retail food establishment that is part of a chain of 20 or more, they will now be required by law to list calorie information on the menu starting in fall of 2015.  You may have noticed that some places have already been doing this for a while now, such as Starbucks. Here is what theirs looks like...

Why did they make a law about this?

Well, in case you have been living under a rock for the past 10 years, we are facing an obesity epidemic in the US. The rates of overweight and obesity have tripled in the past three decades. The factors for this rise in overweight and obesity is due to a variety of reasons but most can be attributed to eating too much and not exercising enough. That being said, this is one of the tactics developed to help combat the eating too much part. The thought process behind this if we provide people with information on how many calories are in the food they are eating, they might eat a little healthier.

How many calories do I need?

A very generalized number for the average adult is 2,000 calories a day. Again, this is a very generalized and does not account for sex, physical activity, age, etc. If you would like a more accurate picture of how many calories you specifically need in a day, I would recommend using MyFitnessPal. 

Does labeling actually work?

Research has bounced back and forth between helping people eat fewer calories and people wanting to “get their moneys worth” and actually eating more calories. 

What are your thoughts Beth?

Regardless of whether this will make people eat less calories or not, it is at least educating people and making them think a little bit more about what they are eating.  This may also make restaurants rethink some of their dishes that contain thousands of calories and maybe offer at least slightly healthier options.

On a personal level, when I go to a pizza place, I am not usually too worried about calories. I mean I did go there to eat pizza after all, which is not quite the healthiest thing. When presented with calorie information on the menu, I might be swayed to get the veggie pizza rather than the bacon weave crust pizza…

For me going out to eat at a restaurant is a treat for lack of a better word, so I typically will not eat as much the rest of the day because I know that I will be indulging a little more than usual when eating at a restaurant. However, those who eat out at restaurants frequently will obviously be impacted more so it may be more helpful.

Breaking it down

It is up to you if you actually want to use the information or not, but at least you now have to face the facts that those calories you eat on the weekend do count…

Is this going to magically fix the overweight and obesity epidemic? No, but it is a baby step in the right direction. It is helping people get to know their food better and (hopefully) understand nutrition at least a little bit.

Until next time!

Keep it Fresh,

Keep it Green,

Beth

Nutrition Bite: I would have to do what?!?

How are those resolutions coming along? I have managed to keep my resolution...

Just kidding, please don't kid yourself like that. You do have to admit that is funny though. Anyways, I wanted to take the opportunity for this week's blog to help those with resolutions to eat better or to lose weight by providing some visuals. I recently came across this article that shows you how long you would have to complete various types of exercise to burn off some of the popular not as healthy foods.

One of the one that jumps out at me is the infamous psl (pumpkin spice latte).

While I am not sure what size they are referring to, it would take roughly 40 minutes of swimming to burn one off. Now, I am not sure about you, but I am no Michael Phelps. After about 15 minutes of swimming I am exhausted. I would then usually prefer to take those extra 25 minutes to lay by the pool and work on my tan.

If you are a little late to the resolutions boat and want some tips on how to make one that you just might actually stick to, check out this blog post.  For those of you who are starting to waver in your resolutions or have already abandoned ship here is a little motivation for you...

I also find upbeat music to be motivational. So when you are on the struggle bus with your resolutions turn up some music, whether its Jessie J or you are odd like me, The Lion King Sound Track (Frozen doesn't have anything on Lion King), and go for it! Well I am off to the Jim. Until next time!

Keep it Fresh,
Keep it Green,

Beth

Resolutions

Now that everyone is done posting on Facebook what they are thankful for everyday for the last month, now come the equally entertaining New Years resolutions.

While we all may want to lose ten pounds, floss our teeth everyday, eat healthier, or stop procrastinating, it is way easier said than done. It is pretty safe to say that most New Years resolutions never come to fruition. Now there are plenty of reasons as to why these resolutions don’t work out, but if I had to guess as to why, it is probably because they are unrealistic and not very clear.

Just this morning someone wanted me to work with her to help her lose some weight (20 pounds) by New Years Eve. Doing my best to stay positive and not come across as a jerk, I smiled and said, “Well we might need a little more time then that, but come see me later.”

Not that losing 20 pounds is unattainable, but unless you plan on catching the flu for the remainder of December, it is not very realistic. Yes, you can definitely lose some weight by then, which would be a success, but you may be disappointed you didn’t hit that 20-pound mark.

By now you are probably thinking that you will either just not make a New Years resolution or…

Fret not though; I am going to walk you through some tactics on how you can make a resolution that is both realistic and attainable.

Think Baby Steps
So you want to lose 20 pounds. That is a great resolution, but realize that those pounds won’t just melt off over night. It is recommended to lose one to two pounds per week, so make that your short-term goal. By setting these short-term goals, it makes your ultimate goal seem more manageable. Set up a routine of weighing yourself once per week to monitor your progress. Some hints on weighing yourself:

• Use the same scale: Scales tend to fluctuate from scale to scale but using the same one eliminates that.
• Weigh yourself first thing in the morning after using the restroom: Your weight fluctuates during the day depending on the amount and type of food and beverage you drink and bathroom habits.
• Wear the least amount of clothing: If you weigh yourself wearing tennis shoes, jeans, and parka one day and your birthday suit the next day, there is bound to be a difference due to the weight of the clothes/shoes. Try to wear the same thing every time you weight yourself to be consistent. Remember, we are talking one to two pounds of weight loss per week, which your clothes could add up to.

Have an Action Plan
Believe it or not, just because you make a resolution to lose weight does not mean that pounds will magically just melt away or that there is a magic pill to help you shed the pounds. You will actually have to eat healthy AND exercise to lose weight.

Now you may be thinking, “Beth, is one more important than the other?” Well, this is kind of a tricky question to simply answer yes or no; however let me give you a scenario. The average person burns around 100 calories when they walk/jog/run a mile. A single serving bag of chips contains about 240 calories. Which would be easier for you to do, run a mile or to forgo the chips? Obviously, exercising AND passing on the chips would be the best choice, but typically it is easier to forgo the less healthy food options.

Now is the time to put your money where your mouth is. HOW are you going to eat healthy and exercise? This is where type A people like myself thrive. You get to make an action plan and lists (in alphabetical order of course)! Your action plan should look something along these lines…

• I will go to yoga (or whatever fitness class) 2 times a week
• I will eat at least five servings of fruits and vegetables every day
• I will eat breakfast everyday
• I will switch from white bread to 100% whole wheat bread
• I will drink more water
• I will only drink soda two days a week

Notice, I did not say, “I will run five miles everyday.” When making your goals, you will not want to go from 0 to 60. Think of your body as more of a Smart car trying to go from 0 to 60 rather than a Porsche; remember, baby steps. Yes it would be great to run five miles everyday but if you don’t even run right now, that goal is pretty unrealistic.  Instead, start with running a mile or two a couple times a week at first and gradually increases the number of days you run and/or the distance you run.

If you are going to focus on eating healthier and start tracking how many calories you eat, MyFitnessPal is a good tool to have. It creates a plan based on your height, weight, and gender that provides you with your daily calorie needs and lets you record what you eat and your physical activity. A basic rule of thumb to use is that one pound of fat is 3,500 calories, so to lose a pound a week you will need to create a deficit of 500 calories a day (by exercising or watching what you eat). If you are really gung ho on developing a plan and want some professional help you are in luck! The Student Health Center has a Registered Dietitian, who can help you and her services are FREE! If you are interested, shoot her an email at mkpowers@uncc.edu.

Commit to It

Now for all you commitment phobes out there, relax; its not like you are marrying it forever. Typically what happens is that you have your action plan, but then life has other plans for you. Classes start up again, you get in a fender bender, work gets hectic, etc.  and your action plan goes down the tubes! However, if you slip up one day (or a couple of days), don’t get discouraged…

If you want to lose those 20 pounds you need to stay motivated and make the time for it. You make time for your favorite tv shows, such as but not limited to Keeping up with the Kardashians, don’t you? Well as entertaining and educational as the Kardashians are, don’t you think your health is just a little more important?

So how can you stay committed and keep motivated you ask? Get your friends and/or family involved. One of the things I plan on doing over the break is having my mom do yoga with me, mostly because it will be entertaining but also because I will need a good stretch after the nine hour drive back to blustery Ohio. Instead of meeting up with your friends for coffee, go check out a yoga or spin class. Are you the type that needs to be held accountable? Make your resolution (and progress) public by using your social media. This way your family, friends, and random people that you do not know but added you as a friend can support and cheer you on to keep you motivated.

Well this wraps up my blogs for the semester! Best of luck on your resolutions and I wish you all a happy and healthy holiday season! Until next semester!

Keep it Fresh,
Keep it Green,

Beth

My Story

I often get the question as to why I became a Dietitian. I usually begin by telling people that I always liked math and science in grade school; yet often pass out/get squeamish at the sight of blood, especially if it is my own. That being said, becoming a doctor or nurse was out of the picture. Somewhere during the high school years, I came across the job title of dietitian and haven’t looked back since.

What I usually don’t tell people is that, growing up I myself was obese. In fact most of my immediate family was. I weighed more then as a ten year old, than I do now as a twenty something. Since most people never believe me when I tell them this and because I have no shame, I am going to share a picture with you. Before I do that, I have two disclaimers. The first being that I am the only girl in my family so I was a HUGE (no pun intended) tomboy growing up. The second is that I had a tragic haircut, for which I blame my mother. She thought it would look cute, but you can see for yourself that cute is not quite the word that comes to mind. This resulted in me looking like a boy. But without further ado…

If you couldn’t tell, I am the kid all the way to the right in the white shirt. 

Now, the reason I am writing about this and sharing this picture with you is not to throw a pitty party, get a pat on the back, or become the next Jared Fogle. What made me think of writing this blog was this video.  

During my fat phase as I affectionately call it, I, along side my family, ate like crap. Oreos, Doritos, Little Debbies, Gushers, soda, fast food, you name it, I ate it all. I hated most fruits and veggies, which is ironic since I am now a vegetarian. I was physically inactive; sitting in front of the tv, computer (yes, they did have computers when I was a kid), or playing video games (yes, they had those as well).  

I wrote last week  about how others influence your eating and physical activity habits because I am a living example of this. I ate like crap because that’s how my family ate. I was sedentary because my family was sedentary. What caused me to change my eating habits and exercise habits you ask? My mother. She decided that she was going to eat healthier and start walking for exercise. Did she know that the rest of the family would follow suit? Probably not, but it is amazing what the power of influence can do. If it weren’t for my mother’s motivation to make healthy lifestyle changes, it could have been me in that video; it also could have been her.  (Mom I know you are reading this…please don’t let this go to your head, but do remember this post from your favorite child come Christmas time.) 

The reason I became a dietitian is so that I could not only help people struggling with weight issues, but more importantly to help prevent them from even having weight issues. If you are an avid reader of my blogs, which I know you all are :) , you should know that there is no miracle pill for weight loss. All you have to do is eat right and exercise. Now I recognize that this is easier said than done, but seek out positive influencers in your life to help you along the way. Now if you will excuse me, I have to browse for an equally heinous haircut to pay back my mother for when its time to put her in a home. Until next time!

Keep it Fresh,

Keep it Green,

Beth

And the Best Diet Is...None!

Yes, you read the headline correctly. None, zero, zilch, the number of goals Argentina scored in Sunday's world cup final...

Too soon? Oh well...#sorrynotsorry. Anyways, the US News and World Report has just released its annual report of “Best” Diets, where their team of unidentified “experts” analyze 31 diets based on seven criteria. Near the top of the list you find your usual suspects such as the DASH Diet, TLC Diet, Mediterranean Diet, etc.  Then you find odd ones such as Slimfast, Medifast, Nutrisystem, and the like where it is based on the consumer buying and eating their products as directed. (Steps on soapbox) Wouldn’t you think that if their product worked so good that more doctors or dietitians would be touting it and the company would be making it rain like Patrick Cannon?

Also, do you plan on eating/drinking those products for the rest of your life? For one they probably do not taste the best and two they are loaded with a ton of ingredients that even John Travolta can't pronounce…

Ok bad example but still, you almost need a degree in chemistry to get through all of that. Take a look for yourself...

Note: I am picking on SlimFast on this one but I am not saying it’s any better or worse than any of the other diet products.

I mean come on! Dr Oz hasn’t even done a show on one of these and we all know how he likes to hype up unproven weight loss tactics…

 Out of all the things that annoyed me while reading this article, I was at least comforted to see that the Paleo Diet was ranked dead last. Maybe we can finally evolve to the next "hot" diet, perhaps the Pilgrims? (Steps of soapbox)

So what diet is best then?

To start off Dietitians across the world, especially myself, HATE the word diet. Would you want a short-term solution to make you stop smoking for two months and than return to your regular smoking habit? Then why would you want to go on a specified diet for X amount of time, hopefully lose a couple of pounds, go off said diet only to gain it back?

So…what do you recommend?

Healthy lifestyle changes! What are these you ask? These are small, feasible changes that you make to your everyday routine that you can do forever.

For example, switch from white bread to 100% whole grain bread, eating a fruit and/or vegetable at every meal, or not skipping breakfast. These changes may take a little getting use to but soon enough you do them without even thinking.

If you are the type that is just really hung up on diets, an easy one that I would actually recommend is the Deception Diet. Is it really a diet? No. It uses optical illusions to trick your mind into eating less. I came across this article recently on the Deception Diet and really enjoyed it. Unfortunately the US News and World report doesn’t know about this “diet” but you may want to give it a whirl instead of paying to drink or eat unappetizing diet products. Now if you will excuse me, I need to go back to not caring about soccer like the rest of America. Until next time!

Keep it Fresh,

Keep it Green,

Beth