vadimstudio.com Blog

 Tamra Rosenfeld

Summer is a difficult time to lose weight. Weekend barbeques with potato chips, hot dogs, hamburgers, potato salad, lemonade, beer, and ice cream can add to a rapid weight gain. In addition to the high calories, many of these foods are high in saturated fat which can lead to heart disease. Here are some tips to make summertime barbeques a bit healthier.

• Have a light snack before attending a barbeque or party. That way you won’t be starving when you get there and tempted to eat everything in site.
• Bring something healthy such as carrots sticks with light dip, a vegetable salad, or a fruit salad – that way you know there will be a healthy option.
• If vegetables are available load up vegetables with dip instead of potato chips and dip.
• Choose chicken on a bun, turkey burgers, veggie burgers, or turkey hot dogs for when available. If you put pickles, ketchup, mustard, and sauerkraut on the turkey burger or turkey hot dog it may not taste as different as you think.
• If you decide to have a hamburger or hot dog, decide which one instead of having both.
• Choose light beer or wine spritzer (with seltzer) instead of regular beer and wine.
• Try eating more salads that are not mayonnaise based when available.
• Eat a larger portion of fruit salad for dessert and a smaller amount of other desserts.
• Exercise daily – remind yourself that one hamburger is equal to at least an hour of exercise!

 Tamra Rosenfeld

Myth: All foods should be low fat.
Fact: Fat is an important part of the diet and should account for 25-30% calories. Some fat can actually lower your bad cholesterol and prevent heart disease. Choose foods low in saturated fat and Trans fat such as high fat meat, dairy products, and baked goods. Foods high in monounsaturated and polyunsaturated fat such as nuts, oils, and seeds should be included in the diet to lower cholesterol.

Myth: I should eliminate carbohydrates from my diet to lose weight.
Fact: 50-65% of your diet should consist of carbohydrates. Carbohydrate rich foods include fruit, vegetables, grains, and dairy products. By eliminating carbohydrates you are eliminating essential vitamins and minerals, fiber, and cancer fighting chemicals from the diet. Carbohydrates are also the preferred source of fuel for your body and brain.

Myth: Artificially sweetened food and beverages will help me lose weight.
Fact: Several studies have recently linked artificial sweeteners to weight gain. Consuming artificial sweeteners may work to increase appetite and contribute to overeating.

Myth: If I am regular I do not need to add fiber to my diet.
Fact: Fiber intake should be between 25-35 grams daily and the average American consumes 10 grams daily. Fiber can help with weight loss by slowing digestion and increasing satiety, reduce cholesterol, improve the health of the colon, and help regulate blood glucose.

Myth: I need to eat more protein when I exercise.
Fact: Most Americans consume 2-3 times more protein than is actually needed. Protein intake for moderate exercise should be between 0.8-1.0 grams per kilogram of body weight.

Myth: Protein shakes and bars are a great snack in between meals.
Fact: Protein shakes and bars are made to replace meals and are often high in calories, fat, and sugar. Consuming these products regularly can lead to weight gain. Instead snack on fruit, vegetables, or low fat dairy products such as yogurt or cheese.

Myth: If I don’t have high blood pressure I don’t need to limit salt.
Fact: Even those with normal blood pressure should limit sodium to 2400 mg per day. Increased amounts of sodium can make your kidneys work harder to eliminate it. If your kidneys can’t eliminate enough sodium, it can accumulate in your blood. Because sodium attracts water, blood volume can increase which raises blood pressure. Too much sodium can add to calcium excretion which can lead to osteoporosis and bone fractures.

Myth: I should eat as few calories as possible to help me lose weight.
Fact: Eating too few calories can actually slow down your metabolism and cause weight gain in the long term. In addition under eating can lead to nutrient deficiencies and loss of lean body mass.

Myth: If I have diabetes I should avoid eating fruit.
Fact: Counting carbohydrates is an important part of diabetes management. How much carbohydrate consumed is more important than the type. One small fruit counts as one carbohydrate choice. Fruit contains essential vitamins and minerals, fiber, and cancer fighting chemicals and should be a component in all diets.

Myth: Taking vitamin and mineral supplements is the same as getting them from food.
Fact: Vitamins and mineral supplements are important if there is an issue with getting proper nutrition from food or if there you have any absorption issues. For the average person consuming a wide variety of foods from all food groups will provide the proper vitamin and mineral amount. Supplements may not be absorbed as well as nutrients in food. Supplements also do not contain some compounds that are important for prevention of heart disease and cancer.

 Tamra Rosenfeld

Whether you are trying to lose weight, manage your diabetes, or simply just live a healthier lifestyle, reducing the amount of added sugar in your diet can help you achieve these goals. Added sugar has little nutrition value and can displace other important nutrients in your diet. Too much sugar can contribute to weight gain, poor blood sugar management in diabetics, and dental carries.

Added sugars can be found in many products such as soda and other fruit drinks, candy, dessert foods, muffins, breads, hot and cold cereal, canned fruit, yogurt, ice cream, coffee drinks, flavored creamers, sweetened milk, meal replacement bars and shakes, and granola bars. Here are some tips to reduce the amount of added sugar in your diet and manage your sweet tooth:

• Read food labels for added sugar. A few names for added sugar are:
     o High fructose corn syrup
     o Honey
     o Molasses
     o Fructose
     o Sucrose
     o Maltose
     o Lactose
     o Invert sugar
     o Glucose
     o Dextrose
     o Corn Syrup
     o Corn sweetener
• Be wary of store bought sugar free cookies and cakes. To compensate for the reduced sugar there is usually more added fat.
• When baking cake replace some of the sugar with fruit purees such as unsweetened applesauce to add some natural sweetness. If baking with fruit puree, reduce the amount of liquid in the recipe by ¼ cup for every cup of fruit puree.
• Bake muffins and breads with apples, or banana’s instead of sugar to add sweetness.
• Use raisins or nuts instead of chocolate chips when baking cookies.
• Try baked apples or pears with cinnamon for dessert.
• When eating canned fruit look for no sugar added syrup. If the canned fruit contains syrup drain and rinse to reduce the amount of sugar.
• Reduce the amount of soft drinks from your diet. Try mixing 6 ounces of water with 2 ounces of 100 percent fruit juice to add some flavoring.
• Use sweet tasting vegetables such as carrots, turnips, or sweet potatoes. Add cinnamon and a touch of butter for flavor.
• Use fruit purees without added sugar instead of jelly.

 Tamra Rosenfeld

Having struggled with weight in the past I was very concerned about pregnancy weight gain and the ability to lose weight post partum. Being through 2 pregnancies and my knowledge as a registered dietitian I would like to share some professional and personal advice to help others in the same situation.

With a healthy weight prior to pregnancy, a pregnancy weight gain of 25-35 pounds is recommended. This only allows 300-500 extra calories a day which equates to about 1-2 oz of protein food, a glass of low-fat milk, and a fruit. Even with the best knowledge and intentions sometimes cravings can take hold and that 800 calorie weekly sundae quickly adds a few more pounds to overall weight gain. So now the pregnancy is over – how do you lose that excess weight? You’re not sleeping, you have no energy or time to cook what do you do?

If you have decided to nurse it can help with weight loss (nursing burns extra calories) but it can make you feel very hungry. Depriving yourself of too much food can also diminish your milk supply. For the first 6 weeks post partum you should not try to lose weight. After the first 6 weeks a 1-2 pound weekly weight loss is recommended. This can be frustrating but weight loss is easier in the long term.

Depending on how much weight was gained during pregnancy it can take a year or even more to lose that weight. And chances are you will not be able to fit into the same size you were before pregnancy – unless you are one of those lucky few. Don’t be too hard on yourself, your shape changes to help with childbirth.

Here are some tips to help get the pregnancy weight off more quickly:

* Start good habits early. You may be telling yourself that you will start good habits when your baby starts sleeping through the night. Days turn into weeks, weeks turn into months. Years later your 3 year old is up all night long and your weight is the same. Telling yourself, “I just had a baby” only lasts for so long.
* Start exercise as early as possible. Even if it is just walking a bit, building that routine is really important. Try pacing with the baby (instead of sitting on the couch), cleaning bottles, or doing laundry. Sleepless nights make it a little hard but the sooner you start the better you will feel. If you start lounging it will be much harder to start.
* Try to resist night time eating. This is really difficult when you are awake with the baby at 1, 3, and 5 AM. Once you start the night time eating habit you will want to continue doing it. Try brushing your teeth right after dinner and make a commitment to yourself to not eat until breakfast time. Not only will you not lose weight if you eat all night long, you are likely to gain more weight!
* Try to have quick, easy food readily available. Even with the best intentions you are most likely not going to whip up gourmet meals when you are exhausted. Keep carrot sticks, low fat cheese, and fruit easily accessible. Have frozen vegetables, soups, minute rice, and canned beans in your home for easy meals. Buy vegetables and fruit that is already washed and cut. Although it costs more money it will be cheaper than ordering out.
* Keep the stuff that you really like (cookies, chips) out of your home because you will most likely eat it. When you are sleep deprived you tend to crave high carbohydrate, sugary foods. If it is not there you will not be going to the store to get it.
* Plan to lose weight gradually. If you lose weight too quickly it will be harder to keep off, plus you may be losing some muscle mass.
* Do not skip meals! Even if you don’t think you have time to eat try small, quick snacks. If you skip meals at your next opportunity to eat you will most likely overeat.
* Try keeping meal and snack times as consistent as possible. This will help train your body to feel hungry at certain times. If you “graze” all day long you probably won’t be aware of what, or how much you are eating.
* Slow down – the baby may be crying but stuffing food into your mouth is not good for you. The baby will not go anywhere if you put him/her down for a few minutes (this is a very hard thing to do with the first child but by the second one you realize it is something that needs to be done).
* Buy a slow cooker. You can put a few ingredients in the morning and your dinner will simmer all day long. By the evening you can have a nice meal with protein food, vegetables, and starch with only 1 pot to clean.

Keep in mind that your children will learn from your example. If you don’t eat vegetables they won’t either. If you stand up while you eat and eat food quickly your children will try to do the same. If you start being healthy today it will help your whole family in the long term.

Tamra Rosenfeld

Holidays are a difficult time for everyone to maintain their weight and keep a healthy diet. Here are a few easy healthier substitutions that can be used in holiday recipes:

Tamra Rosenfeld

Children today have higher rates of obesity, diabetes, and even high cholesterol then ever before. As early as infancy a child can develop poor eating habits. It is never too late to teach healthy eating to your child. Here are some tips:

1. Let child decide how much they want to eat. Don’t be concerned if you think they ate too little or too much at a meal. A child will be able to self-regulate.

2. Offer foods several times. Children often change their food preferences.

3. Keep regular meal times and snack times. If possible 3 balanced meals and 2-3 healthy snacks per day are optimal.

4. Offer child breakfast soon after they wake up. Several studies have shown better cognitive ability in children who eat breakfast.

5. Limit juices, soda, and other sugary beverages. Stick with water and low fat or skim milk. A child should limit whole milk after 2 years of age.

6. Have child help with food shopping and food preparation. Make meals colorful and add plenty of variety.

7. Offer lean protein, plenty of vegetables, and whole grains for each meal. For snacks offer fruit or low fat dairy products such as low fat yogurt or cheese.

8. Choose less processed foods; processed foods are very high in sodium and unhealthy fat.

9. Make mealtime a fun, relaxed setting. If possible eat with your child. Eat at the table, sitting down. Leave the television off.

10. Most importantly children learn from example. If you eat healthy they will learn to eat healthy too.

Tamra Rosenfeld

Too much salt in your diet can lead to high blood pressure which can put you at risk for stroke. 1/3 of Americans over the age 20 already have high blood pressure.

Current recommendations are to consume less than 2400mg of sodium per day – the equivalence of 1 teaspoon of salt. Added salts are just part of the problem. You can easily consume more than the daily recommendations during 1 meal by eating at a restaurant or by eating processed, packaged, and canned foods. Many people consume up to 4 times the recommended sodium amount.

Here are some tips that can help reduce the sodium in your diet:
1. Use salt substitutes for cooking such as Mrs. Dash.
2. Cook with plenty of herbs and spices (staying away from items such as garlic salt, and all seasoning spices)
3. Marinade foods with lemon juice, oil and vinegar, and spices instead of bottled marinades
4. Use oil and vinegar on salads instead of salad dressings
5. Choose fresh foods instead of pre-packaged and canned foods
6. If using canned vegetables or beans rinse them off prior to using
7. Read labels and look for lower sodium options
8. Most cheeses, processed meats, and smoked foods are very high in sodium such as hot dogs, cold cuts, sausages, and bacon
9. Soups and broths are high in sodium – even the reduced sodium varieties
10. Frozen meals, and packaged rice with spice sacks are high in sodium
11. When eating out it is difficult to know how much sodium is in your meal. Avoid sauces when possible and eat plenty of fresh vegetables or salads. Choose baked potatoes instead of mashed potatoes or French fries so you are aware of how much salt you are adding.

  Tamra Rosenfeld

Why eat before a workout?

Eating prior to working out can be beneficial to
·        Maximize your exercise performance
·        Provide energy
·        Improve recovery time
·        Help maintain blood sugar concentration

Carbohydrates are stored in liver and muscle tissues and are called upon when blood sugars are low.  The carbohydrates are only stored temporarily and need to be replenished prior to a workout for energy. 

What and when to eat:
If exercise occurs in the afternoon or evening try to have your regular meal 3-4 hours prior to exercise to allow your body time to digest.  Meals should be high in carbohydrates and moderate in protein.  Meals should also be smaller, low in fat, and low in fiber for easier digestion. 

A small snack can be eaten 30 – 90 minutes prior to workout.  The snack should be high in carbohydrates and low in fat.

If exercise occurs in the morning and there is not much time to eat beforehand try having something only consisting of carbohydrates 15 minutes before.  This will help provide energy for your workout.  A sports drink, a few low-fat crackers, or 4-6 ounces of juice will provide enough energy.

If exercise occurs for more than 1 hour a carbohydrate rich snack should be consumed after the hour. 

Examples of high carbohydrate, low fat foods:
·        Small banana
·        Toast with jelly
·        Low-fat yogurt
·        Handful of pretzels
·        4-6 ounces juice
·        Sports drink
·        Cold cereal or oatmeal with skim milk

1 hour after a workout, try to eat a meal rich in protein and carbohydrates to help refuel your muscles and recover from your losses. 

Hydration is very important before, during, and after an activity.  For each pound lost with exercise 16-24 ounces of fluid should be consumed.  Prior to a workout 16-24 ounces of fluid should be consumed and after every 20 minutes 8 ounces of fluid should be consumed.  Water is the best fluid for exercise under 60 minutes.  For longer exercise durations mix water with sports drinks.
 

 Tamra Rosenfeld

Importance of eating breakfast:
·         Eating breakfast boosts your metabolism for the day.  If you eat breakfast you are less likely to overeat at lunch. 

 Tamra Rosenfeld

Despite studies showing that getting enough fruit and vegetables in your diet can reduce the risk of some cancers, heart disease, obesity, and diabetes, most Americans still do not eat the amount that they need.  Recent studies show that less than 1% of adolescents, less than 2% of men, and less than 3.5% of women are eating the daily recommended servings of fruits and vegetables.  The most common fruit consumed is from orange juice and the most common vegetable is potatoes – often consumed as French fries. 

How many servings of fruits and vegetables do I need per day?

Current guidelines recommend 4-6 servings of vegetables per day and 3-4 servings of fruit per day based on age, weight, and activity level.  To determine how many servings you need you can reference www.mypyramid.gov

1 serving of vegetables is ½ cup cooked vegetables or 1 cup of leafy green vegetables.  1 serving of fruit is 1 small fruit, ½ cup fruit juice, or ¼ cup dried fruit.   

How can I get more fruit and vegetables in my diet?

·        Buy fruit and vegetables in season – they will often be less costly and they will taste better.  

·        Store fruit and vegetables in the refrigerator to keep them fresh for longer (with the exception of tomatoes, potatoes, and onions which have more health benefits non-refrigerated).

·        Have cut up fruits and vegetables easy to grab as snacks – pre-washed baby carrots and dried fruit can be easy to grab on the go.

·        Buy frozen or canned fruit and vegetables if you will not have time to get to the supermarket.

·        Add fruit to cereals or blend fruit with yogurt to make a smoothie.

·        Add fruit or vegetables to muffins or breads – banana bread, zucchini bread, bran apple muffins, etc.

 ·        For desserts try baking apples or pears or eat a bowl of fruit salad or berries.

·        Incorporate fruit or vegetables in your recipes – stir fry’s, meatloaf can be blended with pureed vegetables, add vegetables to pizza, fruit chutneys can be used in recipes.

You can e-mail Tamra Rosenfeld, MS, RD:  tamra@vadimstudio.com