Success and Failure

Success!

Last night was the last night of my 4-week Boot Camp class. My measurements were taken on 11/16 and last night, 12/3. In that time I have lost:

0.5 inches on my thighs and hips

2.75 inches on my shoulders/bust

1.5 inches on my waist

arms stayed the same

I am pumped! While I wish more came off my hips (this is where I carry my weight), I'm really happy with the results. Three days a week for a few weeks has really made a difference.

And more good news...our new treadmill is being delivered next TUESDAY!!!!!!

I made a popular bloggie dinner last night: spaghetti squash!

I halved the squash length-wise and baked it upside down in a pan with 1/4" water in the bottom at 375 F for 35 minutes. I then flipped the squash right side up and baked an additional 30 minutes at 375 F. After cooking, the squash easily pulls out in strands (like spaghetti!).

Easy breezy!

To my spaghetti squash I added Classico Tomato Basil Marinara, nutritional yeast, Parmesan, red pepper flakes, and pine nuts. Deeeelicious!!!!


Failure. Failures, really.

In the December issue of Cooking Light, I found a recipe for cranberries I really wanted to make for the RD Christmas Party THIS afternoon -- candied cranberries, more like.

Directions: simmer cranberries in simple syrup until tender. Roll in sugar. Serve.
Anyone can handle that, right? Wrong.

Lesson learned: can't be watching Bride Wars AND cranberries simoltaneously.


Of this many cranberries...

I salvaged THIS many...sad.

So, I moved on to an easy recipe my friend  Katie sent me just this morning (after a speed session of grocery shopping...
 

Chocolate Bombs


Ingredients:
1 box chocolate cake, prepared
1 can chocolate frosting
1 bag chocolate chips
2 packages chocolate almond bark


Make cake mix as directed and let cool. Crumble cake into a large bowl and mix in frosting and chips. Roll into balls and place on a lined cookie sheet. 


Melt almond bark and drizzle over balls. Cool and serve.


Disaster...

My balls didn't form, so mine are blobs. More like AFTER a bomb has exploded. Here's the final product:

I don't bake or do sweets of any kind very well...can you tell?
Taste? Thumbs up! Mmm! Chocolate lovers, come in!!


I need to doll up for the party, but have a WONDERFUL Friday and start to your weekend! And seriously, the above 2 recipes are easy as pie for the average Joe...and super delicious if you're looking for something easy!!

Surviving the Holidays

Today at work was holiday season meal #1. Because let’s be honest, the temptations of the holiday season are all but limited to Thanksgiving and Christmas meals. 

Our work place hosted a pot luck Thanksgiving meal and let’s just say there was an abundance of temptations. While I showed up with my salad with Honey Goat Cheese dressing, others showed up with the classics: candied sweet potatoes, homemade mac’n cheese, cranberries, green beans, corn casserole, mashed potatoes, homemade hot rolls, turkey, dressing, pecan pie, pumpkin pie, and coconut pie. Morning meetings could not get over quickly enough. Once the line formed for the buffet, it took all the will-power in me to keep from cutting to the front of the line or physically scooting along the slow-poke in front of me. Yummm! Doesn’t food always taste better when you’re not the one cooking and cleaning up after it?

In true RD fashion, I tried a little bit of the most eye-catching dishes, and only one dessert: pumpkin pie cheesecake. I forgot to mention that one…but yes, there was pumpkin pie cheesecake and yes, it was as decadent as it sounds. I dug deep and limited to one plate of small portions. After all, negative behaviors cannot be reinforced by the dietitian’s lacking self control!! Just wouldn’t do good things for my street cred, you know?

A lot of my patients dread the holidays because of the implication is has on their waste line. Rest assured, self and all others, the holidays are not a time for expansion! Or guilt!

Here are some tips from your resident dietitian blog friend to get you through this season without any added poundage.

Don’t go hungry.

Hello, this is no different than grocery shopping, folks. Hungry bellies lead to bad decisions in excess. Holiday parties and meals are NO exception.

Bring something to share.

Nine times out of ten, you’re not alone in your healthy-eating indeavors. A lot of your friends, family, and co-workers are also watching something…whether it be their blood pressure, cholesterol, glucose, or weight. Healthy options are always appreciated. Plus, a plug for healthy, tasteful cooking is always a plus!

Limit the damage: calorie-free beverages to the rescue!

Be careful of wasting calories. Beverages are easy ways to send your intake over the top. Opt out of alcohol, or drink in moderation. And drink plenty of water, please! Bring your favorite calorie-free soda or flavored water so that you are able to enjoy a beverage of your choice.

Distance yourself from temptation.

If your family is anything like mine, desserts hang out on the table to taunt us all…nearly demanding second and third helpings. Same goes for appetizers. Put desserts and appetizers away from the crowd to avoid noshing and nibbling. BLT’s add up! Bites, licks, and tastes, that is! If appetizers and desserts are sitting out, position yourself away from the platters and plates. I once heard that you’re out of the “red zone” once you’re 15 feet from food. Make it happen!

Always survey the options.

Have you ever taken too large of portions and ran out of room on your plate before you got half-way through the buffet line? Did you just say to yourself, “Oops! I’ll be back for that next year?” No. You pile your food into a monument of mistake, or come back around for all that you missed. 

Before you start filling your plate at meals and parties, see what’s on the menu so that you can prioritize what you want the most. The majority of people enjoy most foods on a Thanksgiving spread, but can pass by quite a bit without feeling at all shafted. Get what you REALLY want and move on.

Wait it out.

If you find yourself wishing for seconds, take a 10-15 minute breather before heading back for more. Have a glass of water and re-assess in a few.

Go with a plate method.

If you’re serious about increasing the nutrition of your meal without the calories, opt for ½ your plate to be filled with vegetables and salad, ¼ to be filled with meat, and ¼ to be filled with potatoes, bread, casserole, etc. This insures you’re getting good balance and lowering the caloric damage of the meal.

Set goals.

Have a plan, write it down, and execute!

Start the day off right…exercise.

While many gyms are closed on holidays, sign up to run a local race or commit to going on a walk or run the morning of a holiday. Starting off the day with exercise can not only help balance caloric intake, but also get the tone set for the day: balance and health.

Don’t lose sight of what the holidays are about.

Whether you celebrate Christmas, Hanukah, Kwanza, or Chrismakah (for any OC fans out there!)…food and feasts are inescapable. Yet, they are NOT the focal point of holidays…or shouldn’t be, anyways. Focus, rather, on family, friends, faith, and fun…food is far secondary to all aforementioned.

Finally Trendy

In recent months, I think there's a new diet trend -- fruits, vegetables, and whole grains. If you reference back to recent nutrition reads, do any of them emphasize fruits, vegetables, and whole grains? Probably so.

Is this NEW information? Nope. Is this TRUE information? Yes.

For the first time, I see these low-calorie, nutrient-dense, high-fiber foods taking center stage. BRAVO!

With my patients, I don't find 24-hour recalls or questions such as, "Do you feel you do with consuming enough fruits and vegetables?". I straight-up ask my patients to name all the fruits and vegetables they can recall having in the past week. Nine out of ten times, the list never makes it past potatoes, corn, and the occasional banana or apple (and I'm not a potato or corn hater, by the way!).

Sitting right behind me at my desk is a poster of a fruit and vegetable rainbow. I see many sets of eyes graze over that poster with a revelation reading across their face of, "Oh, MAYBE this is a short-coming in my diet. I don't consume any of those..." And at least several times a week, someone is inquiring the name of a particular fruit or vegetable (pomegranates, artichokes, leeks, and eggplants are often unknown warriors in the F&V battle). Sad! Those are some of the best vegetables around!

How many fruits and vegetables DO you need in a day? Depends.

Are you getting enough?

I just have to say that I am OVERJOYED that fruits, vegetables, and whole grains are getting the attention they deserve. There's no gimmicks, no hard-fast rules...but eating more fruits, vegetables, and whole grains is an easy, reliable means of increasing health and likely decreasing weight. Eat'em up!

And in my Journal of the American Dietetic Association this month the cover story is about the Health-At-Every-Size (HAES) approach. I've talked about this approach in the past, and specifically the opinion of Linda Bacon. The Canadian study included in the journal this month showed that the HAES and social-support groups had decreased situational susceptibility to disinhibition and susceptibility to hunger when

compared to the control group.

In short, more research to support a healthy approach to weight and weight loss...and many, many reasons to love the body you've been given despite aesthetic preferences!

Have a wonderful day! Happy Birthday, KG!

The DL on Boot Camp

So, boot camp. You guys want to know more, huh? : )

Day 1: Repeat, Repeat, Repeat.

If the workout had a "theme" it would've been shoulders and buttocks. We used hand weights (I brought 8lb-ers and 5lb-ers. Let's just say the 8's stayed at home today...) and did LOADS of over-head presses. We did tricep curls, lunges, and squats. I gotta say, I love squats...and talk about a mega calorie burner! 

The class is run as a circuit and our routine last night was repeated 3x with running in between sets.

Day 2: The (BLASTED) Plank.

I. Hate. Planks. I. Hate. Planks. I. Hate. Planks.

I am decently strong and planks get me EVERY time. Holding a forward or side plank for 60 seconds BLOWS. Not only the strength portion of the exercise, but also the balance. I have nothing positive to say in regard to those boogers. 

Tonight we also did biceps and abs. Lots. If you're familiar with pilates and "V" sit-ups, you're familiar with killer ab workouts. We did those. Lots of those. 

We worked the biceps with the handled elastic bands and did high reps of bicep curls, holding the band beneath our feet in a standing position.

The bosu ball also made an appearance tonight. However, for once, I owned the bosu ball...it did NOT own me. Squats on bosu...handled.

Now would be a good time to let you all know that I've entered into a race this weekend. And in true Tulsa fashion, it involves beer. The "Guinness Challenge" is a 4-mile run and challengers must finish a Guinness at the 1.5-mile marker, 3-mile marker, and finish line (prior to crossing). While I love Guinness, I do feel this running + drinking WILL present as a challenge. 

We shall see...stay tuned. Pictures necessary, I know.

CHEESE Giveaway announcement! Go here! What a neat giveaway!!

My puppy has a cold and feels deprived...gotta go! 

Anyone else off for Veteran's Day tomorrow? THIS makes me a VERY happy girl!

Butternut Squash Sauce...B12 & Weight Loss...Dental Health and Halloween...National Peanut Board

Happy Hump Day! I can't decide what I want to blog about today, so I am blogging about 4 completely unrelated things: Butternut Squash Sauce, B12 and weight loss, the best Halloween candy to consume to preserve your dental health, and blog post recognition from the National Peanut Board. And of course, my diabetic diet from yesterday (2 days to go!). So, here we go...

Last night I decided to make a modified version of a Butternut Squash Sauce recipe I ran across while perusing the Weight Watchers recipe board.

First I peeled and seeded one large butternut squash. I cubed the squash and simmered it for about 30 minutes in 1 1/2 cups low-sodium chicken stock with 6 cloves of crushed garlic, fresh ground pepper, and 1/4 cup white balsamic vinegar. I added about 2/3 cup fresh chopped basil leaves about 20 minutes into the cooking process.

 

While my squash was simmering, I enjoyed a DELICIOUS (best beer ever??) Southampton Pumpkin Ale. YUMMMYYY!!!

 

Once my squash was nice and tender, I blended it into a thick paste.

I added the Butternut Squash Sauce to some whole wheat tube noodles. I topped the dish off with goat cheese crumbles and pine nuts (not pictured).

Question: Does this sound or look appetizing to you? My dear, dear husband ate this creation, Lord love him. The taste and flavors were WONDERFUL, but the consistency was that of baby food. What should I do differently next time?

In other news...B12 injections and weight loss. I feel the need to address this because I see SO many patients who hear that B12 injections will induce weight loss. This is COMPLETELY FALSE. Here's what Mayo Clinic has to say about B12 and weight loss...

Question: Vitamin B-12 injections for weight loss: Do they work?

Answer from Katherine Zeratsky, R.D., L.D.

There's no evidence that vitamin B-12 in any form — including vitamin B-12 injections — enhances weight loss. One study published in 2005 suggested that people who took a number of different supplements, including vitamin B-12, gained weight more slowly over a 10-year period than did those who took no supplements. However, many factors must be considered when interpreting the study results, including the fact that people who take dietary supplements tend to be more health conscious — which may contribute to better weight management. 

If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods and include physical activity in your daily routine.

Verdict from this RD: "If it sounds too good to be true, chances are it is!"

And...dental health for Halloween candy?

As an avid Julie Deardorff reader, I was happy to see this article in the Chicago Tribune today featuring the best and worst candy for your TEETH! New research is showing that the first line of defense in preventing cavities is xylitol-containing candies and gums. So, the low down on candy....

BAD ENOUGH
(Examples: Pixy Stix, Sweet Tarts)
Trick: Yes, Pixy Stix are a sack of sugar. But if poured directly on the tongue, it won’t touch teeth, leaving nothing for cavity-causing bacteria to feed on. Powdery candy also dissolves quickly, before bacteria can cause damage.

Why this scares dentists: There is no such thing as “best” candy for teeth.

BAD BAD
(Examples: Hershey’s Kisses, M&M’s)
Trick: Chocolate, which won’t stick to teeth for long periods of time, contains calcium, which could help protect tooth enamel. Research shows dark chocolate with at least 65 percent cocoa content is a potent antioxidant. Still, moderation and timing are important. “It’s better to eat four chocolates at one time rather than having one chocolate every three to four hours,” said Dr. Girish Herekar, a dental expert for justanswer.com.

Why this scares dentists: At room temperature, chocolate clings to tooth enamel. When it melts, it sinks into the crevices of teeth. Try freezing it to make it better for your teeth.

AHHH! BAD BAD BAD BAD BAD!
(Examples: Snickers, Almond Joy, Twix)
Trick: Caramel, nougat and other fillings add sugar, which may erase chocolate’s benefits.

Why this scares dentists:  Candy with fruit or nuts is “sticky and can get caught in the pits and grooves of teeth, causing decay,” said Dr. Julie Barna, a spokeswoman for the Academy of General Dentistry.

DON'T DO IT!!!!!!!!!!!!!!
(Examples: jelly beans, candy corn, Dots, Tootsie Roll, Skittles)
Trick: It takes longer to eat, so you may eat less. But the higher the melting temperature something has, the worse it is for teeth.

Why this scares dentists: “If a 5-year-old ate an orange jelly bean and didn’t brush, I could look three hours later and still see orange in the grooves of his teeth,” Weinstein said. “Sticky, chewy candies linger there for hours and can create a higher acid content, which allows the bacteria to feast.”

 Question: What's YOUR favorite Halloween candy? I'm a Twix and Butterfinger fan. Almond Joy, too. Oops! Ironic - I scheduled my dentist appointment TODAY.

And lastly, I received an AWESOME email from the National Peanut Board today! The email read:

Dear Nicole,

I want to thank you for posting the Q&A on peanut butter. It’s always great to hear a dietitian’s point of view on the healthful benefits of peanuts and peanut butter. The charts you provided were also wonderful. I will keep them on hand for future reference. I enjoyed your post so much I posted the link on my company’s, the National Peanut Board, Facebook fan page. You can check it out here: http://www.facebook.com/pages/National-Peanut-Board/63476447613#/pages/National-Peanut-Board/63476447613

I would like to send you some nutritional information on peanuts and peanut butter and some peanut flour. Peanut flour is an emerging product from the peanut industry and is different from peanuts and peanut butter. In order to make the flour, fat must be removed during the process, making it a lower fat product that still contains all the protein and nutrients peanuts have. It can be used in many cooking applications from baking to soups, sauces, desserts and beverages. If you would like to try some please send me your address and I will ship it out to you.

Thank you again for the post!

All the best,

Lindsay Spencer  

Lindsay Spencer

Communications Coordinator | National Peanut Board

Tel | (678) 424-5753

Fax | (678) 424-5751

Facebook | Twitter | YouTube | Flickr | Blog | nationalpeanutboard.org

­­­­_______________________________________________

I, of course, happily responded with my address. What a cool email to receive, huh? I've also asked Jenny of PB & Jenny to write a guest post on peanut butter. We'll see what she comes up with for us! Check out her blog, it's fun!

As for my diabetic diet yesterday, it went something like this...

Breakfast:

1 serving mini shredded wheat (3 carbs)

1 cup skim milk (1 carb) 

     Total: 4 carbs

Lunch:

2 cups chicken noodle soup (1 carb)

6 ounces fat-free Greek yogurt (1 1/2 carbs)

1 small apple (1 carb)

     Total: 3 1/2 carbs

Dinner (it was totally a random meal...)

1 chicken enchilada with black beans, chicken, 2% shredded cheese, and enchilada sauce (2 carbs)

1/3 cup whole wheat pasta (1 carb)

3 Tbsp Butternut Squash Sauce (<1 carb)

     Total: 3.25 carbs

Snack: 

1 graham cracker (1 carb)

1 Tbsp peanut butter (0 carbs)

Side note: Today was taste test #6 or 7 at work -- Buffalo Chicken Lasagna and it was a HUGE hit! I had the most participants to date -- 15!!! :)

Long...post...sorry...!!!

Anti-Obesity Drug

I feel like I MAY be the ONLY dietitian NOT at the Food and Nutrition Conference and Expo this week. Sad! The timing just didn't work out for this year, but I'm feeling very left out of the loop! Instead, I'm home answering the door for every Boy Scout within a ten mile radius...buying chocolate caramel corn - ahhhh! I sold way too many Girl Scout Cookies back in the day to turn down any kiddo going door-to-door selling some delicious goodies!

Anywho, in nutrition news....

Three small California companies (Arena Pharmeceuticals, Orexigen Therapeutics, and Vivus) are planning to submit their anti-obesity drug for FDA approval in the coming months, becoming available on the market as soon as late 2010 or 2011 [1].

Jack Lief, chief executive of Arena Pharmeceuticals, believe anti-obesity drugs to become "bigger" than statins (such as Lipitor) which generated $12.4 billion in global sales last year [1].

The new drug being formulated is aiming to avoid unpleasant side effects which have deterred users from using other FDA-approved weight-loss drugs, such as Alli. The new weight loss drug will include a combination of two drugs, which many experts deem more effective than a single medicine [1].

In clinical trials of the three new weight-loss drugs, patients have lost an average of 3-10% of their starting body weight after just one year. Vivus's drug (Qnexa) produced the greatest weight loss in clinical trials, and the company's stock is up 90% this year [1]!

Some experts are stating these latest weight loss drugs as no better than current weight loss drugs, and that overall, weight loss is modest. The new drugs work through the central nervous system to influence appetite. The leading concern from the FDA is the psychological side effects of such drugs [1].

Interesting, none-the-less. Any thoughts for or against weight-loss drugs? Concerns?  

While I can consider weight-loss drugs an "aid" in weight-loss efforts, similar to gastric bypass and gastric banding, the behavior and lifestyle changes are still necessary for long-term weight maintenance. I see SO MANY gastric bypass patients who go through the "honeymoon phase" of weight-loss in the months following their operation, watching the weight just melt away. In the years following, however, poor and excessive food choices and a sedentary lifestyle lead back to rapid weight gain. Whether a weight loss aid of drugs or surgery, the need for diet and lifestyle changes are still of utmost importance in my mind.

Yesterday's diet looked like this...

Breakfast:

1 cup prepared steel cut oats (2 carbs)

1 Tbsp pumpkin butter (1 carb)

1 tsp Splenda brown sugar (0 carbs)

     Total: 3 carbs

Lunch:

1 serving Chicken Tamale Casserole (2 1/2 carbs)

1 small apple

     Total: 3 carbs

Dinner:

1 medium toss salad with 2 Tbsp ranch dressing, 1 ounce cheddar cheese, green peppers, egg whites, mushrooms, carrots, tomatoes, and banana peppers (1 carbs)

1 small slice deep dish pizza (2 carbs)

     Total: 3 carbs

Snack:

2 graham crackers with low-fat cream cheese (1 carb)

     Total: 1 carb

Exercise: 90-minute hockey game

[1]. Pollack, Andrea. Medicine's Elusive Goal: A Sage Weight-Loss Drug. The New York Times. October 16, 2009.

You can be a “Biggest Loser”, too!

Were you one of probable millions sitting on your tushie last night thinking, “If only I had a Bob or Jillian to whip me into shape…”? If so, your dream (or worst nightmare) can come true for a mere $2,000 per week during an extended stay at Utah’s Biggest Loser Resort at Fitness Ridge.

At the Biggest Loser Resort, people live a life mimicking that of NBC’s Biggest Loser contestants –- 1,200 calories a day and 8-9 hours a day spent exercising.

Just for $hits and giggles, I called toll-free number for the Biggest Loser Resort at Fitness Ridge on my lunch hour today. A very pleasant (and clueless) woman answered my call, eager to take down my contact information, how I had heard about the resort, and of course, if I was interested in making a reservation. I cautiously explained my interest in calling...something along the lines of, “I am interested in learning more about the nutrition counseling offered at the resort after reading the available resort services on your website.” After learning that I was 1) a dietitian, and 2) not interested in making a reservation, she put me on hold to find out whether or not their “nutrition professional” was, in fact, a registered dietitian. She returned only to ask that I put my request into writing and the inquiry would be forwarded to the appropriate party.

So, what do YOU think of such a weight-loss experience? It leaves me speechless as to how ANY medical professional would deem it appropriate to have any Biggest Loser participants on a 1,200 calorie diet. Anyways, any OTHER opinions out there? I do think the concept is great, but the execution needs some alterations.

Review of the Flat Belly Diet

I'm surprised I don't hear MORE about fad diets, but after a patient told me about the "Flat Belly Diet" and her consumption of "Sassy Water" I just had to delve deeper.

WebMD performed a thorough amount of research on the current diet trend, commonly referred to as the "Flat Belly Diet". The cover of the book instructs a flat tummy being thanks to food and attitude...not crunches. Oh, and for the record, exercise is encouraged...but not necessary.

The Flat Belly Diet includes four 400-calorie meals spaced 4 hours apart. Prior to starting on this plan (to be followed for 28 days), however, Flat Belly dieters are to go through a four-day "anti-bloat jump-start", knocking their calories down to 1,200-1,400 calories a day. During this time, it is instructed that dieters consume 2 liters of "Sassy Water" -- water chilled over night with cucumber, lemon, ginger, and mint leaves. Volunteers explains that the Sassy Water "reduced bloating, constipation" and helped them rid of the "sluggish feeling" [1]. Interesting thought...sounds delicious!

After the four-day jump start, Flat Belly dieters consume their four 400-calorie meals that are consistent with a Mediterranean-style diet with a strong emphasis on monounsaturated fat, which are consumed at every meal from sources such as olives, avocado, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils. Cynthia Sass, MPH, RD and nutrition director at Prevention, states that research has linked monounsaturated fatty acids to belly fat reduction [1].

Belly Fat dieters do not count calories. Rather, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners, and snack packs. Eight recipes are also included with a nutrition analysis including calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium, and fiber [1].

Depending on the combination dieters choose, it is possible to intake 40% of calories in the form of fat on the Flat Belly Diet -- this exceeds the National Institutes of Health's recommended 20-35% of calories from fat. Individuals can, however, go online to configure a diet providing a total calorie intake between 1,200 and 2,000 [1].

The diet "works" based off the premise of calorie restriction (1,600 calories a day), consuming a monounsaturated fat at each meal, eating every 4 hours, and getting regular exercise (though it is listed as "optional") in order to produce belly weight loss of 15 pounds in 32 days [1]!

What does Mayo Clinic say?

Dr. Michael Jensen, Mayo Clinic obesity researcher and endocrinologist specialist, states that while excess belly fat is a risk factor for cardiovascular disease, it is premature to associate belly fat loss with a specific food (MUFAs) or diet plan, such as the Flat Belly Diet. Christine Rosenbloom, PhD, RD, encourages consumers to remember the acronym "SED" which stands for "strength", "exercise", and "diet" when wishing to address belly fat. Those seeking belly weight loss should STRENGTH train to build and preserve muscle mass, EXERCISE aerobically on a regular basis to burn calories, and focus on DIET to include a healthy, calorie-controlled intake which includes healthy fats, such as monounsaturated fats, over the unhealthy trans and saturated fats [1].

While the Flat Belly Diet can certainly produce weight loss, always consider the feasibility of a diet long-term. Weight loss and maintenance goes beyond one's ability to follow a meal plan for 32 days, so I encourage everyone to find a sustainable, healthy approach suitable for themselves, whatever that may be.

[1]. Zelman, Kathleen M. The Flat Belly Diet. WebMD: Expert Review.

A Tribute to Crock Pots and Whack Weight Loss Products

It's no secret: I'm obsessed with my crock pot. I catch a lot of grief from my husband over my crock pot usage...who continues to inhale my slow-cooked suppers. So, thanks to Easy Reader News, here's a public tribute for crock pot users and lovers out there....'cause really, what's not to love about a crock pot?

Reason #1 to go crock: Vitamin and mineral preservation.
Similar to braising, crock pot cooking produces low, steady, moist heat for hours -- approximately 300 degrees for 4 hours on high and 200 degrees for 10 hours on low. When you place wholesome, nutrient-dense foods INTO the crock pot, that's what you get out of the crock pot. No nutrient loss!

Sarah Krieger, RD and spokeswoman for the American Dietetic Association explains the unfortunate vitamin and mineral loss through standard cooking methods. Nutrients are lost through heat, oxygen, and water. A crock pot, however, contains all of these elements throughout the cooking process and thus, retains nutrients in your food.

Reason #2 to love your crock pot: Lean and cheap -- make it great!
Cuts of beef such as chuck, shoulder, and bottom-round are exceptionally lean and cheap...but they're also rather tough. The low-temperature, moist-heat cooking of a crock pot, however, breaks down tough muscle fiber and connective tissue in these leaner, cheaper cuts. You're left with a healthy, iron-packed, tender beef cut...and gaining convenience in preparation!

Reason #3 to use your crock: There's better things to do during the evening hours!
The crock pot is a time-saver. Rather than meal preparation and cook time in the 60-90 minutes after getting home from work, I can enjoy the time playing with Lily, visiting with my husband, or going for a workout! After loading up your crock, your job is done! And crock pot liners save on dishes...big time. I highly recommend using them! If you've ever "finished" dinner before work, you know how great a feeling it is to know it's one less thing on your plate come 5 o'clock when you punch out for the day.

My friend Kristin recently  purchased a crock pot in order to try many of the recipes I post. Kristin, this post is in honor of your recent purchase....I hope it brings you many years of crock pot happiness and delectable meals!

On a completely unrelated note, ABC News put out a fun article entitled, "Top 5 Weird Weight Loss Products". I thought I'd share a recap as it was rather entertaining to read...

Weird Weight Loss Product #1: The Hula Chair
Gain an exotic dance workout inspired by dance-exercises such as Zumba and Kukuwa...by sitting in a hula chair! Dr. Steven Blair, professor of exercise science at the University of South Carolina stated, "Standing, you'd be burning even more calories, and standing on one leg, you'd be burning even more calories than before." Rather than buying this expensive, large hula chair, Blair suggests going on a walk...and saving your money. If you're looking for a laugh, however, Ellen DeGeneres trying to pour a glass of water while sitting in the hula chair WAS rather amusing.



Weird Weight Loss Product #2: Power Plate
A vibrating platform which supposedly causes the body to burn more calories due to the higher difficulty in balancing. Again, Dr. Blair recommends going for a walk for increased calorie burn. The Power Plate is beneficial for bone density, however.

Weird Weight Loss Product #3: Thermal Suits
Water weight through sweat is not a feasible means of losing weight. Using such suits can be dangerous, decrease endurance, and cause the body difficulty in regulating body temperature. Not smart, not useful.

Weird Weight Loss Product #4: Sound Waves for Muffin Tops and Belly Fat
This Vaser technology uses sonic waves to dissolve a layer of fat which is then sucked out through a vacuum. These procedures are marketed as "sculpture" liposuction and are meant to assist those who are relatively fit rather than the general obese population looking to shed lots of weight quickly.

Weird Weight Loss Product #5: The Tongue Patch
Dr. Nikolas Chugay, a plastic surgeon in Beverly Hills, developed the tongue patch as a temporary way to lose 20 to 40 pounds. The procedures involves stitching a prolene patch to the tongue, causing discomfort and pain to chew and swallow food. Patients of Chugay's receive 700 calories of daily nutrition through a liquid drink mix containing carbohydrates, proteins, fat, vitamins, and minerals. The patch is removed after a month. Wow, just wow.

Question: Has anyone tried one of the whack weight loss products discussed above? I've heard of a lot of Power Plate users in the Chicagoland area; that products appears the most feasible of the 5.

Looking forward to Biggest Loser tonight! Have a wonder Tuesday!

Blog topic request: sleep and diet

Our friend Lena requested a blog topic: sleep and eating. She asked, "How does sleeping tie into what/how you eat? Is there really much of a connection?" Lena, I'm so glad you asked!

Yes! There most definitely is a connection between sleeping and what and how one eats. There has been a lot of recent research focused on sleep and diet/weight/nutrition with the ever expanding obesity epidemic.

What's the deal? There's lots of theories and ideas, let's discuss.

Scientifically speaking, hormones such as leptin, ghrelin, and cortisol can become out of whack with insufficient sleep. Leptin is the hormone playing a central role in fat metabolism; ghrelin is a hormone counterpart to leptin, which stimulates hunger -- increasing before meals and decreasing after meals; cortisol is a hormone commonly referred to as the "stress hormone", which helps the body use sugar (glucose) and fat for energy (metabolism). A lack of sleep triggers a wave of reactions in the body that begins with the hormones mentioned above. This results in the body waking up exhausted and craving fat and carbohydrates, says Dr. Joseph Koninck, director of the University of Ottawa's Sleep Research Laboratory. There is no doubt that the hormones which control appetite are effected by insufficient sleep [1]. So, sleep more!

Basic math would also lead any logical person to the conclusion of less hours awake leads to less hours of eating, and thus, less calories consumed. Makes sense, doesn't it?

Those staying up late to watch TV, catch up on emails, or surf the Internet are more often than not consuming high-calorie foods. When you eat late at night, Dr. Koninck suggests one's sleep is more fragmented due to the body's digestion process. Lack of deep sleep can also cause a drop in the "satiety hormone", leptin. This can cause excessive hunger the following day, even after eating. All the while, ghrelin, the "hunger hormone", is rising...setting one up to overeat [1].

Stanford University connected a lack of sleep to the rise in obesity back in 2004. Their 15-year study of 1,024 volunteers with sleep disorders found that individuals sleeping less than 4 hours a night were 73% more likely to be obese [1]. If you don't have time to sleep, you certainly don't have time to cook or eat properly, right?

Think YOU'RE getting enough sleep? Maybe not!

In 2006, University of Chicago researchers found that while adults may be in bed for 7.5 hours, the average woman slept for 6.7 hours, while men enjoyed a mere 6.1 hours of rest [1].

How much sleep does one need? Follow these steps to find out...

1. Set a bed time. Calculate back 7 1/2 hours from the time you need to get up to figure out what time that bedtime ought to be.

2. Go to bed 15 minutes earlier every day. Make note of what length of sleep leaves you feeling refreshed and awakening without the use of an alarm clock. This is your optimum length of sleep -- likely between 7 1/2 and 9 hours each night.

3. Keep a journal. Track when you go to bed, when you get up, any restless periods, when you ate and exercised before bed, whether or not you napped, and if so, for how long.

4. Keep on this schedule! Your body and waistline will thank you!

Key points to remember:
- exercise 30 minutes daily, but not within a few hours of your bedtime
- keep your bedroom a place for sleep and sexual activity only
- get into a pre-bed routine (i.e. bath, music, reading)
- DO NOT check email, watch TV, or play video games before bed -- it can leave you sleeping restlessly or unable to get to sleep
- cut out caffeine in the afternoon and evening hours
- DO NOT go to bed on a full stomach OR hungry
- use alcohol in moderation, and not as a sleep aid!

I have to say, I may ace this test. Mark and I climb into bed around 9:40 every night. My alarm goes off at 6:22 am, which is when I get up, so long as Lily has a restful sleep, too. Generally, I feel refreshed and ready for the day. While I still require one dose of caffeine and an alarm clock, I think we happily master the sleep routine.

What time is your bedtime? Are you often tired? What gets in your way of getting more sleep?

[1]. Beun, Chown, Julie. Dozing to diet: Sleep as a diet aid works, research shows. Canwest News Service. September 18, 2009.

Chicken Cordon Bleu

Keeping with my endeavors to try more new recipes, I made Chicken Cordon Bleu last night...and it

was delicious! My husband doesn't care for ham, so next time I may make his portion with turkey pepperoni. I made rosemary potatoes as the side and we had a fresh garden salad with Kraft Light Asian Sesame Ginger dressing.

Yum! I forgot to take pictures last night, but here's my leftovers for lunch today, sans the salad...those never travel well for me.

For a snack, however, I will be spreading leftover Laughing Cow onto a ripe, delicious Gala apple (my favorite variety!).

Chicken Cordon Bleu

Taken from Weight Watchers, Inc.

4 - 4 oz boneless, skinless chicken breasts

4 wedges Laughing Cow Light (I used original)

4 servings extra lean ham (I used Deli Select)

1/2 package Shake 'n Bake (I used less -- looked like too much!)
crushed garlic

Directions

Pound each to about 1/4 inch thickness. Spread one wedge of cheese and garlic on top of each breast. Put 2 to 3 slices ham over the cheese and garlic. Roll up the chicken and secure with toothpicks. Place on a baking tray and sprinkle with Shake N Bake.

Bake at 400 for about 35 to 40 minutes.

I have a blog topic request I'll post on tonight if the day isn't too hectic. If not, catch ya tomorrow! Have a great day!

Cultural tweeking

An RD at my work passed along a most interesting article highlighting the benefits of culturally-based nutrition education. Specifically, this article was summarizing research performed on a very specific cultural group: Native Americans (the Cheyenne River Sioux Tribe, most specifically). Why of such interest to me? I work with a Native American population, predominantly Cherokees.

Upon moving to Oklahoma, I accepted my current position working with this most unique population, native to Oklahoma following the Trail of Tears. While I’m not a history guru by any stretch of the imagination, I’ve learned a lot about Native Americans, Cherokees, Indian culture, and of most importance to me, the food-based practices surrounding this population.

If you’ve never heard of fry bread, Indian tacos, or goulash, you’re on par with my prior knowledge of Cherokee food preferences. While I’m still not quite clear on goulash, I have the basics down. In addition, popular Cherokee foods include: black-eyed peas, fried potatoes, poached eggs, fried okra, cornbread and beans, beets, turnips, and much, much more. I’ve received a thorough first-hand education on Cherokee food culture and I find it fascinating…being the Yankee that I am. Cherokees like pizza, too, don’t worry!

My advice to fellow nutrition providers is to expand your cultural awareness and meet the needs of your patients. I’ve converted the word “refrigerator” to “ice box”… and “lunch” to “dinner” …and “dinner” to “supper” …and “morning” to “of a morning” …and “evening” to “of an evening”. While such dialect, if you will, if not native to me, I consider it a form of cultural sensitivity. I have far fewer patients asking me today if I’m Indian compared to my first few days in my role…and my hair remains blonde and my eyes remain blue. I do believe my “dialect” and “cultural awareness” have enabled me to appear more credible to my patients.

Somewhat similarly, culturally adapted diabetes education was associated with a reduction in both weight and BMI among type 2 diabetics from the Cheyenne River Sioux Tribe, according to research published in the September issue of the Journal of the American Dietetic Association. A six-month study performed by Kendra K. Kattlemann, PhD, RD at South Dakota State University in Brookings revealed said results. The study included 114 type 2 diabetic Northern Plains Indians from the Cheyenne River Sioux Tribe aged 18 to 65 years. The participants were randomized to receive either standard care diabetes education or diet education based on the components of the traditional Medicine Wheel which includes foods common to the tribe including: water, teas, corn, bread, potatoes, seeds, nuts, greens, elk, buffalo, and rabbit [1].

When compared with the control group receiving traditional diabetes care education, the culturally-adjusted group had significant weight loss and a decrease in BMI at the 6-month mark [1].

This research speaks volumes on the importance of knowing your patient culture. While I was largely familiar with African American and Hispanic cultures of Chicago, I am widening my span of cultural practice with the Cherokees…learning, loving, and having a blast!

What cultural make-up do you work with in your practice? Do you adapt your message based on the recipient? Age group? Gender? Diagnosis? Prognosis?

And I’ll take this opportunity to show-off my office and my FOOD MODELS! How COOL are they? Other employees are so jealous of my fun, colorful office. I think it’s super inviting and non-threatening to patients. What do you think?

 Food models galore!

My food products for label reading 

Indian Fry Bread (food model)

My favorite poster!

More nutrition posters in my office!

[1]. Culturally Based Nutrition Education Helps Weight Loss. Modern Medicine; Health Day News. September 16, 2009.