New Year's Resolutions

After spending more time with family and friends, the second most popular New Year's resolution in the United States is to regularly workout, and the third is to lose weight. Does either resolution sound familiar to you?

Regular physical activity is associated with numerous health benefits, more so than anything else we can do. Regular exercise has been shown to reduce the risks for certain cancers, enhance mood, lower blood pressure, help achieve and maintain weight and even increase longevity. Exercise keeps you healthy and helps you feel and look great.

The statistics on overweight and obese adult Americans are staggering at 66% of the adult population. It is no wonder why exercise and weight loss are such popular New Year's resolutions. Setting goals and staying motivated and focused are key factors in reaching a specific weight and maintaining it long-term. Working closely with a registered dietitian can have a huge impact on staying on track this coming year. Do not hesitate to find a dietitian in your area and set up an appointment to help you get started on a weight loss program that is individualized to fit your current lifestyle.

New Year's resolutions are easy to make and hard to keep but very possible and realistic to meet with the right preparation and outlook. 

Holiday Eating and Health Challenge Updates

Happy Holidays!

We are almost done with 3 months of the challenge! Only 3 month to go! We have calculated the weight loss percentages for those of you who have come in for weigh-ins at Cynergy Health. Our current leader has lost 7% of her total weight since October 1st, which is 16 lbs! We are very proud of all of the participants' success. If you would like to know where you stand in the challenge, email us at cynergyhealthchallenge@mycynergyhealth.com.

Holidays are a difficult time to stick with those health and weight goals but it is possible. If you don't do as well as you hope over the holidays, remember you can always get right back on track. Cynergy Health is here to help if you need extra support.

Also, as the new year approaches, we are encouraging patients to make an appointment with our registered dietitian. Our January Special is NO COPAY for new nutrition patients when you make an appointment to see our dietitian. This is a great opportunity! Call today to make an appointment, 573-447-4400.

From everyone at Cynergy Health, we wish you very Happy Holidays!

Diet Tricks

As the New Year approaches, a resolution can be most successful with a plan in place. If you want to lose weight, think of the weight at which you would be happiest. Is it reasonable? Set up an appointment with a registered dietitian to help you plan your diet and help you be as prepared as you can be to reach your goals.

Some diet tricks to keep in mind to reach that New Year's resolution:

Don't skip breakfast. Breakfast helps give you energy and keeps you on track with your diet.

Question your cravings. Before you eat a food, take a moment to consider if you are truly hungry or if you are emotionally eating, whether out of stress, boredom, or another emotion.

Get plenty of sleep. Many studies have shown that inadequate or poor quality sleep can affect your appetite hormones and cause you to eat more than you normally would had you slept well for 6-8 hours each night.

Make your own lunch. This can save you several hundred calories a day compared to eating out at a fast food establishment. If you make your lunch, you know what you are putting into your food.

Take notes. Keep a food record to help track calories and also physical activity.

Don't go shopping hungry. Better yet, always go to the store with a grocery list and stick to it.

The last two pieces of advice: remember moderation and exercise. A successful diet entails moderate portions of foods and regular physical activity.

Holiday Cookies: Chocolate Chip and Pecan Oatmeal Cookies

Chocolate Chip and Pecan Oatmeal Cookies

Ingredients
1 1/4 cups all-purpose flour
1 cup regular oats
3/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup granulated sugar
1/2 cup packed brown sugar
1/3 cup apple sauce, drained
1 1/2 tsp vanilla extract
1 large egg
1/4 cup chopped pecans
1/4 cup semisweet chocolate mini chips

Directions
1. Preheat oven to 350°.
2. Lightly spoon flour into dry measuring cups; level with a knife. 

3. Combine flour and next 4 ingredients: oats, baking powder, baking soda, salt, stirring with a whisk; set aside.
4. Place sugars and drained applesauce in a large bowl; beat with a mixer at medium speed until well blended. 

5. Add vanilla and egg; beat until blended. Gradually add flour mixture, beating at low speed just until combined. 

6. Stir in pecans and mini chips. 

7. Drop dough by tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. 

8. Bake at 350° for 12 minutes or until cookies are lightly browned. 

9. Cool on pans 2 minutes. 

10.Remove cookies from pans; cool on wire racks.

Yield: 3 dozen cookies, Serving Size: 1 cookie: 75 calories, 2.5 g fat

Recipe adapted from Cooking Light recipe

Goal Setting

Ten weeks of the challenge have come and gone. Are you as motivated at this moment in the challenge as you were on day one?

If you are, great! Keep doing what you know works for you! If you have lost motivation somewhere along the way, either due to the holidays, being busy, or something else, it is time to re-evaluate your goals.

If you haven't done so already, write down 3 goals you hope to achieve by participating in this challenge. Are your goals reasonable and feasible for you to reach? By making your goals small and attainable, you will keep motivation high. It is best not to make a goal of wanting to lose 100 lbs. Break your weight loss goals down by week or month. 'I want to lose 5-8 lbs each month' is a much more attainable goal. You also need to plan how you will lose weight. If you want to lose weight, think about how you will achieve this goal. Plan a regular workout schedule to follow. Plan your meals the day before. If you want to quit smoking, rather than make a goal to 'just quit smoking.' Start small. Think about how you will most successfully reach this goal.

Goal planning may seem simple but it can influence your motivation, progress, and success. Email us your goals, if you have not done so already, so we can check in with your progress.

Also, as the new year approaches, we are encouraging patients to make an appointment with our registered dietitian. Our January Special is NO COPAY for new nutrition patients when you make an appointment to see our dietitian. This is a great opportunity! Call today to make an appointment, 573-447-4400.

Snacks in Under 100 Calories

Snacks are a great way to insure you get enough calories in a day, a problem many of us do not have. However, snacking also helps keep our blood sugars even and metabolism going. Choosing healthful snacks are much more beneficial than those that are less than so. Monitoring the calories you take in from snacks can be an important part of any diet. Too much snacking can lead to eating excess calories and cause unwanted weight gain.

One way to control snacking is to know how many calories are in a serving of your favorite healthful snacks. Great snacks under 100 calories are listed below for your convenience:

1 cup blueberries= 85 cal

1 medium apple= 70 cal

1 small banana= 60 cal

2 cups popcorn= 95 cal

1/2 cup oatmeal= 75 cal

1 sheet graham crackers= 55 cal

1 cup carrots= 25 cal

1/2 medium cucumber= 20 cal

1/2 cup fat free fruit yogurt=85 cal

1 oz reduced fat cheese= 80 cal

3/4 oz sharp cheddar= 90 cal

1.5 oz chicken breast without skin= 70 cal

1 oz deli turkey breast= 30 cal

1 large egg= 75 cal

13 almonds= 90 cal

1 Tbsp peanut butter= 95 cal

Marathon Nutrition

Proper nutrition is a huge part of training for a marathon. Most people believe the focus is on building muscle and increasing endurance. Without a balanced diet and the right combination of nutrients, reaching your physical activity goals or even the finish line can be even more difficult or seem impossible.

Ideally, when training for any major athletic event, your diet should focus on complex carbohydrates and lean proteins.

50 – 65% calories from complex carbohydrates
15 – 25% calories from fat, unsaturated as much as possible
20 – 25% calories from protein

Complex carbohydrates include whole grain pastas, rices, and breads. Lean proteins include peanut butter, chicken, fish, nuts, and beans. The amount of calories needed for each is dependent on your activity level and your current weight, which can be determined by a registered dietitian.

If you need help making your meal plan while training, set up an appointment with a dietitian today to get you started out right. 

Vitamin A

What Vitamin A does: Important for maintenance of healthy skin, hair and mucous membranes. Helps us see in dim light and important for proper bone and tooth growth.

Daily Vitamin A needs: 900 mcg (men); 700 mcg (women).

Where to find Vitamin A: Found in animal-based foods like dairy and fish, naturally. Dietary carotenoids found in fruits, vegetables and oil are converted by the body to vitamin A.

How much Vitamin A is in each food: 1 sweet potato (1,403 mcg); 1/2 cup frozen spinach (573 mcg);1/2 cup raw cantaloupe (135 mcg); 1/2 cup raw red peppers (117 mcg)

Chronic Illnesses

Friendly reminder: we need a weight for each participant to be taken sometime this week to track your progress and for you to be eligible for the big final prize.

There is an article in Medical Economics that discussed the news and trends affecting the business of medicine. It acknowledges the 8 risks and behaviors that drive 15 chronic conditions that account for 80% of total costs for all chronic illness worldwide.

Those 8 behaviors are listed as 1. Poor diet, 2. Physical inactivity, 3. Smoking, 4. Lack of health screening, 5. Poor stress management, 6. Poor standard of care, 7. Insufficient sleep, 8. Excessive alcohol consumption.

These risks and behaviors increase your risks to developing several chronic conditions: diabetes, coronary artery disease, hypertension, obesity, cancer, high cholesterol, and many more. By focusing on limiting the risks and behaviors associated with these illnesses, you can help prevent or control them.

Start today. The Cynergy Health Challenge is, as the name implies, meant to challenge you. Start with small positive changes to your lifestyle habits to encourage you to stay with them. Smoke 2 cigarettes less per day if you usually smoke a pack per day. Exercise 5-10 minutes if you are usually sedentary. Add 1 cup of fruits and vegetable to your diet if you usually eat few fruits and vegetables. Every positive change counts.

Paleo Diet

The Paleolithic diet, or Paleo diet, has been gaining publicity in the past few years as an effective weight loss diet and nutritional plan. It is also known as the hunter-gatherer diet, the Stone Age diet, and the caveman diet. This nutrition plan  is based on a diet full of plants and animals, similar to the diet of nomads and cavemen who lived before the time of agriculture. The diet focuses mainly on fish, grass-fed pasture raised meats, fruits, vegetables, and nuts, and excludes grains, refined sugar, and dairy products. The purpose of this diet is to prevent those common health problems in the United States: obesity, cardiovascular disease, hypertension, type 2 diabetes and cancer.

While many people have positive opinions after trying this diet, it is still not highly accepted and encouraged. As with the gluten-free diet, if it is not medically necessary to cut food groups because of a food intolerance or allergy, then it is not advised to do so. It can often do more harm than good. Specifically, the Paleo diet eliminates grains and dairy products (which make up approximately 70% of the foods we eat daily in the US). Since this makes what you can and cannot eat restrictive, it is difficult to follow the diet long-term. It isn't feasible to continue to avoid foods for a lifetime. The most successful diets are those that are not restrictive and keep you from feeling deprived. Long-term weight loss and maintenance most often follows a typical diet while watching portion sizes and getting regular physical activity.

Dinnertime with Your Child

Getting your child to sit down and eat a meal can be challenging, especially for 2-5 year olds. Partially because of developmental reasons, children have a hard time sitting for 5-15 minutes. They are also busy and tend to get easily distracted.

Mealtimes tend to differ between children and adults. Children have small stomachs so they tend to munch on food throughout the day to meet their needs. This is one reason children may refuse to eat dinner at the family's set dinner time. Allow your child to eat their snacks at the times they feel hungry and encourage them  to eat a little when the family sits down for their evening meal.

The focus should be on eating a well-balanced, nutritious diet rather than on eating a certain amount or an exact food. Young children are often picky eaters because they are unfamiliar with many foods. Offering a food several times will help encourage the child to try a new food. Encouraging a child to try just a bite of a new food can help warm a child up to trying other foods.

Children are easily distracted. They also need consistency. Eat family dinners at the kitchen table around the same time each evening. No televisions playing in the background or cell phones on the table. Encourage your child to eat dinner with you. If he or she refuses the food served, encourage them to eat a healthful food they enjoy at the table with you. This helps to familiarize your child with dinnertime. Eventually, he or she should start eating the foods you and your family eat. Again, the focus is on eating nutritious food rather than a certain quantity, like having a child clean their plate. They won't let themselves starve and forcing a child to eat more than they want can lead to more arguments than it may be worth. Dinnertime can be an enjoyable time for the entire family. It just take some patience and some practice.

Weighing-in

We are two months into the challenge! Since we have completed a third of the challenge, we require a weigh-in to be completed next week Dec 3-7 to be eligible for the big final prize (a free 6-month membership for massages). You can stop by anytime you are available. Cynergy Health is open Monday-Thursday 8am-5pm, Friday 8am-4pm. If you are not available to weigh-in during these hours, just email or call us and we will set up a time before or after hours for your weigh-in.  

Regular weigh-ins help us to track your progress. If you are struggling staying on track with your goals, whether towards health or weight loss, do not hesitate to ask us for help. Accountability is such an important factor in reaching your goals and keeping that motivation to reach them high.

We look forward to seeing you this next week!

Pizza Can Be Healthy

Pizza is a food that is much loved. If you are wanting to keep within a healthy calorie range whether you are eating out at a pizza establishment or making a pizza at home, there are a few important tips to follow.

The difference between thick crust pizza and thin crust can be huge. On average a thin slice of pizza can save you 50 calories per serving over the thick crust. If you usually have a few slices, this can add up quickly.

Meat, similar to a thicker crust, can add significant amounts of fat and calories. Rather than choosing toppings like pepperoni, sausage, and beef, choose leaner meats like chicken, ham, shrimp, or Canadian bacon. These leaner meats also serve as a great source of protein that will help keep you satisfied longer.

Vegetable toppings are an easy way to add nutrients to your pizza without adding several calories. Onions, black olives, red peppers, tomatoes, and broccoli are excellent choices. Vegetables also provide fiber, which along with protein can leave you tied over until your next meal.

Piling on the healthful toppings and limiting cheese is another trick to cut a lot of fat and calories from your pizza.

Finally, salads are a great side dish to be eaten with pizza. Salads are relatively low in calories and can help balance your meal to keep your calorie intake in check.

Next time you are planning a trip to a pizza establishment, check out their website first. Often, nutritional value and content of foods are listed on their sites. This, along with the tips mentioned above, will help keep your trip successfully healthy and not leave you feeling guilty.

Tips for Choosing a Supplement

Taking a supplement becomes important when your diet is lacking in certain nutrients. While it is preferable to get your daily needs of vitamins and minerals through food sources, it may not always be feasible. This is where supplements help to fill the gap.

When deciding which supplements to take, it is important to check the labels carefully. Look for a stamp on the supplement package from one of the groups that test supplements for safety and quality, like the USP or NSF. You want to choose a supplement that has about 100% of the Daily Value for nutrients. More than 100% is not necessary. Finally, picking a multivitamin and mineral supplement that is specific to your age and gender is beneficial because needs can vary so widely.

The next time you are at the store check out the supplement aisle. Do your research and pay attention to labels. A healthful diet and the right balance of nutrients can have a big impact on not only health conditions but also on mood and energy levels.

Turkey Chili Recipe

Chili is the perfect dish during the winter months. While chili recipes can be high in fat and calories, they do not need to be. A few simple substitutions can be the difference between a healthful meal and one that is less than so.

Prep: 20 min. Cook: 6.5 hours
Yield: 13 Servings

Ingredients
1 pound lean ground turkey
3/4 cup each chopped onion, celery and green pepper
1 can (28 ounces) diced tomatoes, undrained
1 jar (26 ounces) meatless spaghetti sauce
1-1/2 cups water
1/2 cup frozen corn
2 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained

Directions
1. In a large nonstick skillet, cook the turkey, onion, celery and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain.
2. Transfer to a 5-qt. slow cooker. Add the tomatoes, spaghetti sauce, water, corn and seasonings. Cover and cook on high for 1 hour.
3. Reduce heat to low; cook for 5-6 hours. Add kidney and black beans; cook 30 minutes longer.

Nutritional Facts: Serving Size (1 cup): 190 calories, 4 g fat, 28 mg cholesterol, 739 mg sodium, 27 g carbohydrate, 7 g fiber, 13 g protein

Recipe adapted from Taste of Home Turkey Chili Recipe

Cheddar Mashed Yukon Gold Potatoes

Ingredients:

3 lbs Yukon Gold potatoes, cut into 1.5-inch cubes
1.5 cups shredded extra-sharp Cheddar cheese, divided
3/4 cup nonfat buttermilk
1 tsp salt
1/2 tsp freshly ground pepper
1/4 cup sliced fresh chives, divided

Directions:
1. Place potatoes in a large pot, adding enough water to cover. 

2. Bring to a boil over high heat. Boil until very tender (20 to 25 minutes). 

3. Remove from the heat. Drain and return the potatoes to the pot. 

4. Mash with a potato masher. Stir in 1 1/4 cups cheese until melted. Add buttermilk, salt and pepper. Stir to combine. Gently fold in 3 tbsp chives. 

5. Transfer to a serving dish and garnish with the remaining 1/4 cup cheese and 1 tbsp chives.

Nutrition Facts: 1 Serving (1 cup): 223 calories; 6 g fat; 31 g carbohydrates; 8 g protein; 2 g fiber.

Holiday Plans

As the holidays approach, I want you to have a plan. Holidays are a stressful time of year where food is often the center of our celebrations. Whether you are having one Thanksgiving meal or multiple, portion sizes are the key. Stick to the one plate rule and do not go back for seconds. Survey the dishes before putting any food on your plate. Only pick your favorite foods while also keeping certain food groups in mind, like fruits and vegetables. If you plan on having a dessert, enjoy just a taste.

We are now seven weeks into the challenge. We want to hear about your progress. We ask that you come by for a weigh-in if you have not had one recently. Those participants who regularly weigh-in at Cynergy Health are eligible for a prize!

The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) is a dietary pattern created by the National Heart, Lung, and Blood Institute to prevent and control hypertension (high blood pressure). The diet is rich in fruits, vegetables, low-fat dairy, and whole grain foods, while limiting high sugar foods and beverages and red meat.

The DASH diet is one that is recommended for all Americans to meet the needs of a balanced diet.

The focus of the DASH diet is on getting a variety of whole foods, such as:

• Fat-free or low-fat milk and dairy foods, like yogurt and cheese
• Fresh fruits and vegetables
• Whole grains
• Lean meat, fish, poultry
• Nuts, seeds, and legumes (dried beans and peas)

Uncontrolled hypertension can lead to heart and kidney disease, blindness, or stroke. Following this well-balanced, low-sodium diet and/or taking blood pressure medicine can help prevent or control hypertension. Make an appointment with a registered dietitian to help you plan your meals and to determine appropriate serving sizes of each food group for you.

Nutrition-Related Problems During Pregnancy

There are five common nutrition-related problems during pregnancy that can be treated with certain alterations in the diet. Knowing the proper diet for each problem can save you discomfort during your pregnancy.

Morning Sickness:
Morning sickness is a common nutrition-related problem during pregnancy. It usually lasts 6 weeks during the first trimester. It often helps to eat small, frequent meals throughout the day. It is recommended to avoid strong flavored and highly seasoned foods because they can increase nausea.

Heartburn:
Heartburn is common during pregnancy because the hormones released by the placenta relax the lower esophageal sphincter, which keeps food contents in the stomach and out of the esophagus. These hormones allow acid to go into the esophagus and cause a burning sensation. Heartburn can also occur, depending on the position of the baby, if the baby is pushing up on the stomach. Heartburn is treated in many of the same ways as morning sickness. Small, frequent meals are recommended, along with avoidance of strong flavored and highly seasoned foods. Medicines are also available for treatment. If acid reflux is severe, diet changes are needed. Tomato based foods, mint, citrus fruits, chocolate, caffeine, and fatty foods should be avoided.

Constipation:
Constipation is most common during the third trimester and a result of decreased smooth muscle activity. Treatment includes increased fiber intake, which is found in fruits, vegetables, and whole grains. The average woman needs 25 grams of fiber per day. Drinking plenty of fluids each day is known to help relieve constipation, as well as physical activity. If none of the above work, medicine is another option that can be discussed with your physician.

Pica:
Pica is craving non-food items. It sometimes is a result of a nutrient deficiency but not always. In some cases, it is a cultural or religious practice. Pica can be dangerous and even fatal to baby and mother depending on items being ingested. Women with pica should be referred to their doctor and encouraged to eat a well balanced diet. A nutrient supplement may be needed if a deficiency is present.

Smoking:
Smoking is not advised during pregnancy. Smoking is known to have adverse effects on baby and maternal weight gain. Smoking is associated with low birth weights. Smoking blocks the absorption of certain nutrients, like Vitamin C, which should thus be increased in the diet. Vitamin C can be found in fruits and vegetables. The other reason for the decreased weight gain in babies of pregnant women is that smoking tends to replace eating in mothers.

Gestational Diabetes:
Gestational diabetes occurs when pregnancy hormones cause less insulin sensitivity and glucose is not readily available for energy. Gestational diabetes requires a specific diet where carbohydrates are closely monitored. Many times the moms-to-be need to eat at scheduled times. Medicine is sometimes required. A meeting with a registered dietitian is advised to teach this diet.

Adding Flavor to Food

Using condiments in moderation is one easy way to cut calories. The calories from butter, bbq sauce, ketchup, etc add up quickly. Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of butter and creamy sauces.  These seasonings add lots of flavor without the fat and have very few calories. Many studies have shown that spicy seasonings turn up your metabolism by increasing digestive enzymes in your stomach and intestines. Who doesn't want to burn a little more calories?

Exercising needs to be a lifetime habit. It takes a lot of effort to lose weight and keep it off long-term. The best tool to accomplish this is not only healthy eating habits but regular physical activity. Make it a priority if it already isn't so. Exercising has numerous benefits, emotionally and physically. Grab a buddy for your workout to keep motivation up.

Foods to Avoid During Pregnancy

During pregnancy, there are a few foods and components of foods to limit or avoid for 9 months.

Caffeine:
The effects of caffeine on miscarriage and preterm labor are still unknown. Therefore, it is recommended that  moms-to-be limit their caffeine consumption to 200 mg per day. To give you an idea of how much caffeine  is in common beverages, there are 40 mg caffeine in both 8 oz of tea and 12 oz can of soda. There is 80-100 mg caffeine in 8 oz of coffee and a whopping 150-300 mg caffeine in energy drink. For this reason, energy drinks should be avoided completely during pregnancy.

Mercury:
Fish provide protein and omega-3s, both necessary nutrients in our diet; however, fish also contain mercury which can cause dangerous adverse effects on the growing baby. If high mercury fish, like shark, swordfish, and mackerel, are eaten, the mercury can build up and cause problems in the baby's brain development. Low mercury fish, such as canned tuna, shrimp, salmon, and catfish, can be eaten up to a total of 12 oz per week.

Bacteria:
Listeriosis is an illness that occurs when foods eaten have been contaminated with the bacteria listeria. Listeria is 20 times more likely to cause illness in a pregnant woman compared to a healthy, nonpregnant adult. It is most likely to affect a woman during the third trimester when her immune system is slightly suppressed. Symptoms can be chills, fevers, diarrhea, and even death of the mom or baby. The good news is that listeria is killed by cooking and pasteurization. Pregnant women should rinse all fresh fruits and vegetables well before consuming. Pregnant women should avoid unpasteurized milk and soft cheeses, processed meats, like deli meats and hot dogs, that have not been cooked thoroughly, and undercooked and raw meats. Meats should all reach an internal temperature of 160 degrees Fahrenheit.

Alcohol:
Alcohol has potent effects on an unborn child's physical and mental development and delays continue for the rest of the child's life. Alcohol causes effects on the heart, the nervous system, the reproductive system, and facial structure. Alcohol is not safe in any amounts during pregnancy and should be avoided.

Avoid Holiday Weight Gain

Now that Halloween has come and gone, how many people ate more candy than they planned? It is easy to do when candy and chocolate are always within eyesight and reach. But how do you avoid the downhill spiral when Thanksgiving and Christmas are just around the corner? When food is everywhere and rich recipes are easily available, a diet can get way off track and very quickly. Hence, this time of year is our heaviest and when we need to get out the baggy shirts and sweatpants. Holidays do not need to make or break your diet though. It is all about appropriate portion sizes and using your self-restraint.

At most potluck meals, it is natural to want to try each dish. Eat only a spoonful of the different recipes to limit calories. You can always ask to take some of a dish home to try later.

Drink plenty of water during the holidays. It will help fill you up, especially if you drink a glass or two before you eat your meal. Water is always a better choice compared to caloric beverages, like nutmeg, soda, wine, etc. Those calories add up and don't keep us full.

With plenty of portion control and calorie free beverages, holidays don't have to be dreaded each year!

Restaurant Style Dinner

Nutrition Tip: Serve your dinner restaurant style, which is serving food on plates, rather than family style, which is serving food in bowls and on platters on the table. When your plate is empty, you’re finished eating. Seconds should be rare. Portion control saves many extra calories from creeping into your meals.

Continue to exercise and be physically active to help encourage weight loss and maintenance. 

Stop by Cynergy Health anytime for a weigh-in. Weighing-in regularly helps keep motivation up. If you are struggling with staying on track in the Health Challenge and need extra help, don't hesitate to make an appointment with our dietitian, Megan!

Email us with your progress, achievements, and challenges so far. We want to hear from you.

Moderating Candy Consumption

Halloween is here! Trick or treating is on your mind and undoubtedly is on your children's minds. As the evening approaches and the dressing up begins, have a plan set for moderating candy consumption. We've all eaten too much sugar before and probably remember that feeling we had in our stomach. To avoid eating too many sweets and the sugar crash that follows, you need to remember one thing: portion sizes.

Portion sizes are always important whether it comes to our daily meals or the candy we get on Halloween. There are a variety of ways to keep candy consumption to a single serving. One is by eating a balanced dinner the night of trick or treating. Getting full on the good food will help limit eating a lot of candy and chocolate.

Predividing candy and chocolate into single-serving portions in Ziplocs is a great way to keep sugar consumption low. Allowing a child to have just one bag a day or every other day to satisfy their sweet tooth without as many calories.

Give away extra candy to eliminate the temptation. Or you can use the trick of "out of sight, out of mind" to keep you or your children from overeating.

And I hope you all have a Happy Halloween!

Halloween Fruit Recipe

Below is a great, healthful Halloween treat for you and your kids. Plus, it allows your kids to get creative!

Ingredients: 
-6 medium oranges
-2 16-oz cans fruit cocktail
-1 16-oz can pineapple chunks
-1 sharpie marker; black

Directions:
1. Cut the tops off of the oranges (as if it was a pumpkin you were carving). 

2. Scoop out the orange being careful not to rip the peel. 

3. Cut up the oranges to use with the fruit mixture. 

4. Using the sharpie marker, draw jack o’ lantern faces on the oranges. 

5. Set them aside to dry. 

6. In a large bowl combine the fruit cocktail, pineapple chunks, and the orange pieces. 

7. Scoop fruit mixture into the oranges and chill for at least one hour before serving.

This snack is sweet with the natural sugars from the fruit cocktail, pineapple, and oranges, without adding the calories from the added sugars of the usual Halloween candy and chocolate treats. Holidays do not have to be full of high calorie foods to treat yourself. 

Lifestyle Changes

Nutrition Tip: Take your time in this challenge. Good nutrition needs to be a lifestyle change, something you follow the rest of your life. Don’t make the mistake of trying to change everything overnight. Remember it took your life thus far to adopt your current eating habits; it will take a time to change them. When you make a change, focus on reaching a week or two doing it, then review how you have been doing and look into how you can improve. Many small changes lead to bigger and better changes. That is how you reach a goal.  

 

Fitness Prescription: Walk 30 minutes. Doing at least 30 minutes of activity most days of the week (4-5 days) is the goal. Continue to walk and add in a variety of exercises to your workout routine. Keeping physically active is the key to losing weight and keeping it off.

 

You can do this. This is the last daily email of the Cynergy Health Challenge; however, we will continue to email you weekly throughout the challenge. Never hesitate to email or call us with any questions or to make any appointments.

 

As of this date, we have a collective weight loss of 31 lbs! (That is only counting the one-sixth of the participants who have done a second weigh-in so imagine what our weight loss really is!) Keep it up!

Dieting & Eating Out

Eating out can be hard to do on a diet but dieting does not mean you cannot eat at a restaurant occasionally.

 

In general, 400-500 calories for a meal is ideal. Again, plan ahead. If you know you are going to a specific restaurant, look up the nutrition information before you go. Almost every restaurant has their nutrition facts displayed either on their website or on their menu. If you don't see calories listed, you can always ask an employee for that information.

 

Some tips: Order off the kids' menu at a restaurant to save money and calories from eating smaller portions sizes (Some restaurants let you do this, others will not. It won't hurt to ask). Split your meal with a significant other or a friend. And you can always ask to have your meal cooked a certain way to meet your needs.

 

Fitness Prescription: walk 25 minutes at a brisk pace. Do 5 jumping jacks, 5 crunches, 5 lunges (each leg), 5 squats.

 

We have almost completed a month of the challenge! Rewards are known to keep motivation strong. Reward yourself. Rather than using food as reward, choose an activity that you will enjoy. Make an appointment for a relaxing massage with our massage therapist, Kelly. Go to the mall to get new clothes for your wardrobe. Do anything you feel would be a reward, but stay clear of food and drink rewards.

 

And remember, you could win a free 6-month massage membership...

Drinking Calories

Nutrition Tip: After breakfast tomorrow, make water your primary drink. At breakfast, drink your cup of coffee or your glass of orange juice. However, throughout the rest of your day, focus on water instead of juice or soda. The average American consumes an extra 245 calories daily from caloric beverages. Research shows that despite the calories, these drinks don’t trigger a sense of fullness the way that food does and leads to us taking in more calories than we expend, which results in weight gain.

Fitness Prescription: Walk 25 minutes at a brisk pace. Do 25 jumping jacks and 25 crunches.

Grocery Lists

Make a grocery list before you head to the store. This will save you money and keep you from buying high calorie foods that look appetizing. If you shop when you are hungry, you are more likely to have a cart full of soft drinks, chips, and sweets. By having a list, you are planning ahead, which helps you stay on track to only buy foods that fit into your meal plan. For ideas on healthful groceries to buy, make an appointment with our dietitian, Megan. She is more than happy to help!

Fitness prescription: Walk 25 minutes at a brisk pace. Walk with weights. Pick weights that are appropriate for you at your current fitness level. If you don't have hand weights, use cans of food, carry a heavy book, etc. Be creative. Everything counts, whether you use hand weights or substitute in a heavier object.

Planning & Weight Loss

Plan ahead. Successful weight loss and maintenance comes to those who plan. Plan when and how long you will exercise each day. Do mornings work best; do you have time during lunch; do evenings work best? Making physical activity part of your daily routine will make it easier to do each day. Also, plan when you will go grocery shopping each week and when you will cook. The more you plan, the more physical activity and eating at home will become a normal part of your routine.

Fitness prescription: walk 25 min at a brisk pace; do 10 lunges, 10 crunches, 10 jumping jacks.

Ask the Experts

Week 3 of the challenge has come to an end!

How are we doing? It is time to check-in with yourself. In the past 3 week, what have been your accomplishments, your progress towards your goals, your challenges? It is important to reflect in order to ask for help when needed. Support and accountability can go a long way in motivating you to continue to change your lifestyle habits. If you need help, don't be afraid to ask for it! 

Ask the experts. We have Kelly, a licensed massage therapist, Megan, a registered dietitian, and Dr. Hayes, a family medicine physician. We are here to help and happy to do so!

Fitness Prescription: Walk 25 minutes at a brisk pace today, Saturday, and Sunday. Do 25 jumping jacks today, 25 sit ups Saturday, 10 squats on Sunday.

Don't hesitate to email us with any questions. Have a great weekend!

Stocking Your Home with Healthy Snacks

Look in your pantry and refrigerator. What kind of snacks do you have available? Chances are if you have potato chips, cookies, and other treats available, you will be tempted to eat them when you are hungry, bored or stressed. Next time you are at the store, buy only healthier snacks, such as baked chips, yogurt, fruit, and reduced-fat versions of foods so you will be less tempted to eat higher calorie foods when you need or want a bite to eat.

Fitness prescription: Walk 20 minutes at a brisk pace. Do 10 lunges and 25 crunches.

Daily Chores & Activity

Today, we are focusing solely on physical activity. Since autumn is here, the leaves are falling off the tree and pile up quickly. This afternoon take 15 minutes to rake the leaves in your yard or a neighbor's. If you do not have a yard, walk around the place where you are living for 15 minutes and pick up any trash you see. Not only will you get exercise, you will help the environment.

Remember everything counts! Whether you are going to the gym to workout or you are just vacuuming in your living room, you are still burning calories. Getting a variety of physical activity is an important part of continuing to lose weight or maintain your weight loss.

Daily Fitness Prescription: Do 25 jumping jacks, jog up 2 flights of stairs (walk down them; no tripping!).

Fruit Desserts

To fulfill your sweet tooth, make fruit your dessert. The natural sugars in fruit make a healthier dessert than cake or ice cream, which have added sugars. Fruit is a diet friendly food, but it does still have calories. If your calorie intake exceeds your calorie output, weight gain will result so don't go fruit crazy :)

Example of fruit desserts:
1 cup berries with 6 oz light vanilla yogurt
1 cup sliced peaches with 1/4 cup low-fat cottage cheese
1 small apple with 1 Tbsp peanut or almond butter

These carbohydrate-protein combinations make for great snacks because they give you quick energy while also keeping you satisfied until your next meal.

Fitness prescription: Today: Do 5 minutes stretching. Walk 15 minutes at a brisk pace. Do 25 jumping jacks. Saturday & Sunday: Do 5 minutes stretching. Walk 20 minutes at a brisk pace. Walk 2 flights of stairs (up and down counts as one flight).

2 weeks have come and gone. Keep up the great work Cynergy Challengers! Feel free to stop by for a weigh-in!

Brown Bag Lunches

Bringing your lunch to work or school everyday may not be a top priority because of convenience or preference for fast foods or restaurants. However, packing a lunch daily can lead to many positive changes in your wallet and your waistline.

Lower Calories and Fat
Undoubtedly, if you pack your own lunch, you will save calories and fat. Fast food joints and restaurants buy food that is convenient, and convenient food tends to be fattier and saltier than food we would make in our homes. While it is true many eatery places are offering healthier and lighter options, they still have many unnecessary added calories and fat, from the dressings they use on salads or the cooking methods they use.

Cost and Quality
In general, when you brown bag it rather than eating out your wallet grows. On average it costs about $3 to bring a sack lunch while it costs about $10 to buy one out. These savings can add up quickly. Another benefit being that you know what you are putting in your foods. When we eat out, we cannot be certain what has gone into our food. We know the quality of the food we are eating when we pack our own lunch.

Food Preferences
The great part of bringing your own lunch is that you don't have to settle on what you are eating. You can bring your favorite foods for lunch rather than stopping by the most convenient fast food establishment and just picking anything on the menu. When you choose foods spontaneously without much thought and you are hungry when doing so, we tend to choose fattier, high-calorie foods that look and sound appetizing.

Bring your lunch to work or school. It will save you calories and money!

Caffeine

Feeling tired this afternoon? Many of us turn to caffeinated drinks like coffee and tea to pick us up when our energy is low. While caffeine has its benefits, it is important to know both the upside and downside to the stimulant.

Up side to caffeine: improves alertness, increases energy, improves productivity, increases mood

Down side to caffeine: causes increased tiredness later in the day, can interfere with normal sleep, elevates blood pressure, can increase anxiety

The Mayo Clinic recommends a maximum of 200-400 mg caffeine daily, about 2-4 cups of coffee per day. I recommend staying at 1-2 cups of coffee or 1-2 cans of soda, however, because caffeine is not needed for our bodies to work properly. It also can start replacing foods that have nutritional value.

Fitness prescription: Walk 15 minutes at a brisk pace, do 15 sit ups, walk up 1 flight of stairs (up and down counting as one flight).

 

Focus on Fitness

Before the daily nutrition and fitness prescription, we need a response for how many Cynergy Health Challenge participants would be interested in taking fitness classes at Wilson's Fitness. Wilson's has generously agreed to team with us for our challenge. They are willing to offer classes for just our participants if enough are interested.

If you are interested, please email us back with whether you prefer a 4-week class or 6-week, how many times weekly you would like the class, and what time would you prefer classes.

We hope you can take advantage of this opportunity!
_________________________________________________________________________________

Make an effort to increase your activity today. Take a walk on a break or at lunchtime. Park further away at the grocery store, at work, or at school. Take the stairs instead of the elevator. Anything to get you moving.

Bring your lunch to work tomorrow if you normally eat in the cafeteria or at a fast food establishment. Pack your lunch the night before if you are usually short on time in the mornings. Remember food safety if you do not have a refrigerator available at work. If this is the case, a peanut butter sandwich will be safer than bringing something that may spoil, like a deli sandwich.

Try to get a variety of the food groups in your packed lunch: grains, proteins, vegetables, fruits, dairy.

Example:
3 thin slices of deli ham
2 pieces wheat bread
1 cup baby carrots
1 small banana
6 oz yogurt

Fitness prescription: walk 15 minutes at a brisk pace, do 15 jumping jacks, do 10 lunges

Keep it up! If you have any questions, remember our dietitian, Megan, is here to help!

Healthy Tailgating Snacks

Tailgating is one of the great parts of college football games. While it is associated with unhealthful snacks, there are ways to make those high calorie and high fat foods we love so much lighter and healthier.

Traditional snack: Nachos & Cheese

Swap the fried tortilla chips for baked lentil chips to save you total fat, trans fat, and calories. Replace the processed cheese for a tomato-based salsa. You will be surprised at how satisfied this snack will leave you feeling, with fewer calories and grams of fat.

Traditional snack: Pizza

Swap the deep dish takeout pizza for a homemade pizza. Use a whole wheat tortilla or pita bread to save calories. Replacing a thick crust with a thin one goes a long way. Use part-skim mozzarella cheese to cut down on fat, and load up on veggie toppings.

Traditional snack: Buffalo Wings

Instead of frying chicken wings, try baking or broiling. You use less butter and add less fat when you bake rather than fry. Add cayenne or crushed red pepper and any other spices for taste.

Next time you tailgate, bring a more health conscious snack. Small changes in your diet can make a big impact on weight and health in the long-run.

Make Your Plate Like MyPlate

Make your dinner plate look like "MyPlate" tonight. MyPlate (below) is a visual plate intended to help you eat a balanced diet at each meal. According to MyPlate, half your plate should be fruits and vegetables, while the other half of your plate should be split between grains and proteins. And don't forget about your dairy! Check out choosemyplate.gov to read more about a balanced diet.



An example of a balanced meal: grapes, salad, brown rice, baked chicken (all making up one-fourth of a plate) and a glass of skim milk on the side.

Post-Exercise Snacking

Regular exercise plays an important role in health and wellness. Many people focus on pre-exercise snacking to help them go the distance but a proper snack after strenuous physical activity is also important. Eating a healthy snack after exercise can help your body repair muscle tissues and replenish glycogen stores.

For after-exercise snacking, focus on getting a protein and carbohydrate combination. Proteins help repair muscle tissues; carbohydrates replenish glycogen stores.

Some examples:

Hummus & Whole Wheat Pita 
Yogurt & Berries
Nut Butter & Apple Slices
Cottage Cheese & Peaches
Tuna & Whole Wheat Toast

A protein and a high fiber carbohydrate snack will help you feel satisfied while also helping your body replenish after a workout. 

Healthful Grocery List

Having a general grocery list to reference makes grocery shopping less stressful. Below is a list of healthful products to guide your purchases at the store.

fresh fruits (example: citrus fruits, berries)
fresh vegetables (example: leafy green or orange vegetables)
skim or 1% milk
light yogurt
low-fat cottage cheese
lean meat (example: tenderloin, sirloin, 90% lean ground beef, skinless chicken breast, skinless turkey breast, salmon, herring, trout, tilapia)
whole wheat bread
whole grain cereal (with <6 grams sugar per serving)
oatmeal

Two important rules to follow during grocery shopping are to not go when you are hungry. People tend to buy more food and more temptation foods when they go grocery shopping when they haven't eaten for awhile. The next rule is always look at food labels. The claims on the box are not always true so do your research!

Pumpkin Season is Upon Us

Pumpkin Quinoa Parfaits

Ingredients:
2 cups low-fat vanilla yogurt
2/3 cup pumpkin puree
2 teaspoons pumpkin spice
1 teaspoon cinnamon
1/8 cup graham cracker crumbs
1/4 cup dry quinoa

Directions:

1. Prepare quinoa according to directions. 

2. While cooking the quinoa, mix yogurt, pumpkin and pumpkin spice together. 

3. In 2 glasses, place 1/4 cup graham cracker crumbs each. 

4. Spoon 1/2 cup of yogurt pumpkin mixture into each glass.
5. Season quinoa with cinnamon and let cool in refrigerator for 10 minutes. 

6. Add 1/2 cup quinoa to parfaits, then top with remaining yogurt.

This recipe is easy to make and a great dessert. The yogurt provides protein and the grain, quinoa, contains iron, phosphorus, and other important minerals. Post your own pumpkin recipes.

Patient Protection & Affordable Care Act 2010

Due to recent legislation, chain restaurants across the United States are required to list calorie information on their menus. The hope is that this change will lead people to substitute higher calorie foods to lower ones.

The Patient Protection & Affordable Care Act of 2010 requires all chain restaurants to post the number of calories in each standard menu item. Some restaurants already do this voluntarily on their menu or have the nutrition facts available for menu items on their websites for easy accessibility.

There is a debate whether or not this change will cause consumers to take in less calories. More and more people are eating out for a majority of their meals because of convenience and time restraints. Since this is the case, we want everyone to make educated decisions when eating out. By listing caloric values for your favorite menu items, it may cause you to second guess your decision if you know how many calories really are in that item and the impact it may have on your weight loss efforts.

Do you feel this will change the way you order food at chain restaurants or not? Give me your input.

MyFitnessPal and FitBit

MyFitnessPal is a great tool to help you reach weight loss, fitness, and health goals. It is an application that can be downloaded on your iPhone, Android, Blackberry, or computer. It allows you to keep track of calories eaten daily and also your physical activity, keeping you accountable for your day to day activities. Being aware of what we are eating and our recommended calorie intake can have a huge impact on successful weight loss.

Along with MyFitnessPal application, there is the FitBit, similar to a pedometer but more sensitive. A FitBit also has a variety of features that are helpful in reaching your weight and fitness goals. It contains a 3-D motion sensor that can track what a normal pedometer cannot. It counts steps taken, calories burned, distance traveled and sleep patterns. It can tell you how long you've slept and whether or not you sleep well. The best part of the FitBit is that all the data it gathers can be uploaded to your MyFitnessPal. Together they offer a very effective and helpful health and fitness tool.

Weight loss is hard to achieve long-term but is possible with effective tools and references.

Cynergy Health Challenge

October 1-December 31
 Free participation. Prizes awarded.

Cynergy Health Challenge is a competition to help you get healthy. While it is ultimately a weight loss challenge, everyone is encouraged to participate to get healthy for the New Year, either through weight loss, becoming more fit, or eating a more balanced diet.

This 3-month challenge is open to adults 18 years +. The participant who has the greatest percent weight loss will win a free hour massage at a $55-75 value, given by our very own massage therapist, Kelly Adame.

Cynergy prizes will also be awarded for the participants who show positive lifestyle changes as determined by Cynergy staff.

Participants are encouraged to lose weight and to approach this challenge without the use of diet pills, laxatives, diuretics, fad diets, or any other means to lose weight quickly.

Our focus is on helping participants lose weight for long-term maintenance and to lose it in a healthy manner to allow for successful weight maintenance in the future.

We need one baseline weight for each participant. Weekly weight checks are encouraged for tracking your weight.

One-on-one counseling sessions for weight loss are available with our registered dietitian, Megan Deppermann. She is also available for “walking counseling sessions” where she will walk outside with you while discussing ways to meet your weight loss or health goals. This approach allows you to exercise while learning ways to better your diet at the same time.

At least one visit with our dietitian and massage therapist are recommended to get you started on eating and exercising right.

If you are interested in participating in the health challenge, please fill out a card and give it to our receptionist or email Megan Deppermann at mdeppermann@mycynergyhealth.com.

 

Easy Ways to Save Calories

The concept of weight loss seems easy enough. Calories out need to be greater than calories in. Sounds easier than it really is. In many cases, we do not realize when we take in more calories than needed or at the exact age our metabolism begins to slow and almost unknowingly our weights begin to creep upward.

Keeping a food record can be an eye-opening experience to help us pinpoint where we can cut calories to aid our weight loss efforts. Limiting condiments and caloric beverages are two of the easiest ways to take in less calories. Instead of putting condiments directly on food, use them on the side, such as dipping your salad in the dressing, your sandwich in bbq sauce or ketchup, or your pancakes in syrup. We tend to take in less calories from condiments by eating them on the side.

Calories in beverages add up fast. Soft drinks and many fruit juices have added sugars and have a lot of calories for little, if any, nutritional value. Switching to diet soda or to a calorie-free additive, like Crystal Lite, you can immediately cut a few hundred calories, especially if you are an all-day soda drinker.

Saving calories is not the only way to help in weight loss, but also burning more calories through physical activity. Taking the stairs more often or parking further from the grocery store are a few examples to increase activity with little effort.

Evaluate your own eating habits or see a registered dietitian to help you determine where you can trim some calories.

Cottage Cheese

Cottage cheese can be a dieter's best friend due to its low calories and high protein. A serving of cottage cheese can be from 80-120 calories, with a range of 0-4% fat content. Cottage cheese can be paired with a wide array of foods from tomatoes, peaches, berries, cucumbers, and beets or even just with a bit of pepper.

Just a half cup serving of cottage cheese contains 14 grams of protein, which helps with satiety and blood glucose control. This characteristic of cottage cheese makes it the perfect food for dieters, either as a snack or part of a meal. It leaves you feeling full longer and can also boost your energy.

The calcium in cottage cheese is just a bonus. A half cup serving of cottage cheese contains 10% of the Recommended Daily Allowance for adults for calcium. This is an important nutrient for bone strengthening and density, along with preventing osteoporosis.

Next time you are choosing a snack, try a serving of cottage cheese with your favorite topping. You will be pleasantly surprised with how long it satisfies you.

Sleep & Your Weight

There is substantial evidence from medical research that a correlation between sleeping and our weight exists. Changes in our appetite-regulating hormones may occur when we sleep too little. This means not getting enough sleep at night may ultimately cause a change in our weights, and not for the better.

The production of two appetite hormones, leptin and ghrelin, have been found in many studies to be affected by how much or how little we sleep. These hormones are best described as "checks and balances" to control our hunger and our fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite. Leptin, on the other hand, is produced in fat cells and sends signals to your brain when you are full.

What happens when you don't get enough sleep? These checks and balances don't work properly. When you don't sleep long enough or get enough quality sleep, leptin levels fall. This lower amount of leptin keeps you from feeling full and satisfied after you eat. Thus, you tend to keep eating and end up eating more than you expected, resulting in weight gain. At the same time, sleep deprivation causes an increase in ghrelin, which means your appetite is stimulated or increased, so it leaves you wanting more food. Again, weight gain can result.

The recommended amount of sleep each night is at least 6-8 hours. Make an extra effort to go to bed in time to get plenty of sleep because your weight and appetite may depend on it.

A Baby's Diet Progression

Becoming a new mother can be a stressful time, but your baby's diet does not have to be part of it.  Knowing what is appropriate for your new baby in terms of eating for the first year can be a huge stress reliever. Every child is different regarding how much he or she eats, drinks, or likes in general. The following is meant to be used as a guideline only rather than rules set in stone.

Initial Foods:

From the ages of 0-4 months, you only need to make one choice: breast milk or formula. Breast milk is considered the best for your baby because of the complete nutrition and also immune health it provides your baby. Breast milk is naturally low in Vitamin D so supplementation is often needed. Standard formulas try to mimic breast milk as closely as possible and are also available in specialty forms, such as milk-free or soy-based if needed. Formulas often get a bad reputation and breast milk is encouraged, but if it is not feasible, formula is perfectly fine in meeting your baby's nutrition needs. 

4-6 Months Foods:

Introduce foods comprised of a single ingredient for 4-6 months of life. These foods can be purchased ready-made in small jars or made at home. The foods should be very soft, mushy, and almost a liquid-consistency. These foods are meant less for meeting calorie needs, and more about getting used to the taste and texture of different foods. The order foods are introduced is not too important. However, most parents start with cereal, proceed to vegetables, and then try fruits when the baby is used to the first two foods. Waiting about 3 days between introducing new foods is a good idea to check for tolerance and also possible allergic reactions.

6-9 Months Foods:

These foods are thicker in consistency. More food groups are encouraged, but remember to dice or mash foods to avoid choking hazards. At this age, your baby will be able to eat a little grains, meat, vegetables, fruits, and dairy, like yogurt. Foods can contain more than one ingredient and be mixed. As your baby ages, he or she should be eating more foods than formula or breast milk.

Over 9 Months Foods:

Over 9 months old, your child can eat the same foods your family eats if you choose. Diced and mashed foods are still needed until he or she has enough teeth to chew foods well.

Some general guidelines are not to give your child regular milk, tuna, or honey under the age of one. Tuna and honey could exposed your child to botulism. Regular milk does not have iron in it so it is not recommended for children under 1 year. Juice should not be given under 6 months of age.

"The habits we form from childhood, make all the difference."- Aristotle 

Chinese Food: The Good and The Bad

You either love Chinese food or you hate it. Well, I am speaking of the Americanized Chinese food we eat in the United States.

Many Chinese foods are high in fat and sodium, taking its toll on our waistlines and our hearts. Chinese food is hard to eat on a diet, but it is not completely impossible to eat while sticking to your weight loss or maintenance plan. Making your own stir-fry or buying takeout from a local Chinese restaurant should be done carefully.

Knowing which foods are fried allow us to limit dishes with liberal fat. Breaded meats, then covered in sauces should not fool you. Orange chicken, sweet and sour chicken, strawberry chicken, etc. are fried before the sauce is added. Egg rolls are also deep fried and should be limited. Fried rice has little nutrients but liberal amounts of fat added.

Some of your best choices at a Chinese restaurant are those foods that are "steamed" or a stir-fry with plenty of vegetables. Soups before an entree are a good idea to fill you up without adding a lot of calories to your meal.  Any dish can be made to your liking so do not be afraid to ask them to go light on the oils and heavy on the vegetables.

Autumn Fruits and Veggies

Autumn is rapidly approaching, which means new fruits and vegetables will be in-season.  Choosing those produce in-season will save you money, along with great tasting side dishes.

A long list of fruits and vegetables are harvested year-round or just in autumn.  Apples, artichoke, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, eggplant, green beans, green onions, kale, mushrooms, okra, onions, pears, peppers, potatoes, pumpkins, spinach, yams and zucchini are just a few.

Fruits and vegetables are an easy way to fill up your plate without adding a lot of calories.  They are packed with vitamins and minerals to keep you at your best.  All produce has benefits but whole fruit contains the most fiber, but any is better than none.  If canned, frozen, dried, or 100% juice forms are most convenient or budget-friendly for you, get 2 servings per day.

Check out the grocery store and get a variety of colors on your plate.  The more, the better.

Myths about Diabetes

Myth: It is your fault if you have diabetes.

Not true. Diabetes is not your fault or anyone's fault.  No one knows exactly what causes diabetes, but your eating habits and exercise level can play a role in controlling your blood sugar.  However, it isn't the only contributing factor.

Myth: Once you have diabetes, it is all downhill.

Nope! If you follow a consistent carbohydrate diet and exercise, you can delay or completely prevent problems from diabetes.

Myth: If you take insulin, you have horrible diabetes. 

Again, not so. Everyone with type 1 diabetes needs to take insulin and sometimes those with type 2 will eventually need it.  Overtime, your pancreas makes less and less insulin so as diabetes changes, pills won't be as effective so we turn to insulin. 

If you have diabetes, it is a good idea to see a dietitian in order to make a meal plan to meet your specific needs.  

B-12 Supplementation

B-12 is a water-soluble vitamin, which plays many roles in our bodies and in our overall health.

B-12 is required for proper red blood cell formation, neurological functioning and DNA synthesis.  It keeps your nerve cells strong, can reduce stress, and works against fatigue.  It is known best for its ability to boost energy.

At the ages of 14 years and older, males and females are recommended to get 240 mcg of vitamin B-12 daily, according to the National Institute of Health.

B-12 is found naturally in animal products: fish, meat, poultry, eggs, and milk.  If you are not able to get enough B-12 through your diet, supplementation is recommended.  B-12 is available for purchase in a capsule, pill, or liquid (sub-lingual) form. B-12 shots are also given at doctor's offices with a doctor's order. For insurance to pay for the shot, you must have a diagnosis of a B-12 deficiency.  B-12 shots work by going directly into your bloodstream.

No matter the form of B-12, making sure to get plenty of it is crucial to our health and well-being.

Chips, Chips, and more Chips

Have you noticed how big the chip/snack aisle has become at the grocery store? It can become overwhelming with all the choices.  Potato chips can be regular, kettle cooked, baked, seasoned, etc.

Looking at the average nutrition facts for plain potato chips in a 1 oz serving, baked chips are the best snack choice.

Regular potato chips: 155 calories, 10.5 grams fat, 1.5 grams trans fat, 150 mg sodium
Baked potato chips: 110 calories, 1.5 grams fat, 150 mg sodium
Kettle cooked potato chips: 150 calories, 8 grams fat, 0 grams trans fat, 110 mg sodium

Kettle cooked chips do beat regular potato chips nutritionally by cutting back on sodium and fat but not by much.  Chips should always be eaten in moderation because of their limited nutritional value.  Other healthy alternatives to chips are plain popcorn, rice cakes, wheat crackers, baked pita chips, or veggie chips.

Take your time in the snack aisles and always read those Nutrition Facts labels.

Dragon Fruit

Dragon fruit is a fruit that is mentioned occasionally but loved by many. Dragon fruit is primarily grown in South East Asia, Mexico, Central and South Americas, and Israel. It is actually a type of cactus with a sweet and crunchy taste. Many describe it as a cross between a kiwi and a pear.

Dragon fruit, like any fruit, is full of beneficial nutrients. It is low in calories and high in vitamin C, phosphorus, calcium, fiber and antioxidants.

The high amount of vitamin C in dragon fruit helps heal bruises and cuts and also enhances the immune system. It is a good source of phosphorus and calcium which reinforce bones and help form healthy teeth. Dragon fruit contains antioxidants, which help protect against cancer. The fiber keeps your digestive system regular.

If dragon fruit is a fruit you have not tried, I recommend trying it in the summer or autumn months when it is in season.

McDonald's Breakfasts

Eating breakfast at home may not always be feasible.  Although fast food establishments are not always the most ideal place to eat, there are more healthful options available at many of them.  Since a majority of patients tell me they like the prices and foods at McDonald's I will focus on eating breakfast there.  The calories and fat in many fast foods, including McDonald's, can be detrimental to your weight.  Being able to make wise choices can have a huge impact on saving calories and your health.

Fruit and Maple Oatmeal: 290 calories, 4.5 grams fat, 10 mg cholesterol, 5 grams fiber

Oatmeal is high in fiber, making it a good breakfast choice.  It has the ability to keep you full until lunchtime, which is always a plus.

Egg McMuffin: 300 calories, 12 grams fat, 260 mg cholesterol, 2 grams fiber

An Egg McMuffin is packed with protein, between the egg, cheese, and Canadian bacon.  Since these are all animal products, it adds cholesterol to the sandwich.  Compared to other breakfast sandwiches though, the McMuffin does well.

Fruit 'N Yogurt Parfait: 160 calories, 2 grams fat, 5 mg cholesterol, 1 gram fiber

A parfait at McDonald's is on the dollar menu.  By ordering a parfait, you save money and many calories.  The yogurt provides protein and the fruit provides fiber, making it a substantial breakfast food which will help keep you full through your morning.

Eating breakfast at McDonald's does not have to ruin your diet efforts or your weight.  Make wise choices and keep fast food to occasional. 

Nutritional Content of Rices

At the grocery store, the variety of rices available seem to be growing. There are many different kinds and sizes of rice. I am going to describe the most common, looking at some of their nutritional content.

Long Grain Rice is made with a long, slender kernel.  Cooked grains are firm, fluffy and separated, and are used for frozen entrees, side dishes, casseroles, and soups.

Medium Grain Rice is from a shorter, wider kernel.  When cooked, the grains are moist, tender, and stick together.  They are ideal for desserts and puddings.

Short Grain Rice is made from short, plump, round kernels.  Cooked grains have the same properties as the medium grain rice, being moist, tender, and sticking together.  They are also used in desserts and puddings.

Wild Rice is high in protein, the amino acid lysine, fiber, and vitamin E.
Jasmine Rice is high in calcium and contains some iron.
Brown Rice is high in fiber, magnesium, zinc, and vitamin B-6.
White Rice is enriched, meaning the nutrients lost during processing are added back, so it contains B-vitamins and iron.

All rices are relatively low in fat, making them a good addition to a balanced diet.

Balanced Breakfast

Eating a balanced breakfast has a wide range of benefits for both children and adults.  Eating breakfast daily has been shown to improve concentration and productivity throughout the morning, to help us eat less fat and cholesterol, and to control your weight as an adult.  For children, benefits include helping meet daily nutrient requirements, concentrate better, be more alert and physically active. 

Eating breakfast is known to be beneficial; however, eating a balanced meal is known to be even more so. 

Components of a healthy breakfast include whole grains (hot or cold whole grain cereals, bagels), protein (peanut butter, eggs, skim milk, yogurt, cottage cheese), and fruits (fresh or frozen).

Make time for breakfast.

Low-Sodium Seasonings

Sodium is one component of salt.  Salt is an additive to limit, especially if you have high blood pressure, are sensitive to sodium, or have congestive heart failure.  Sodium is easy to come across in foods at the grocery store.  Choose seasonings and condiments lower in sodium.  Below is a list of high-sodium seasonings to limit and those that are lower in sodium.

High-Sodium Seasonings & Condiments-

· Alfredo sauce, soup, and other packaged sauce mixes
· Barbecue, taco, and steak sauce
· Dry salad dressing mixes
· Garlic, onion, and celery salt
· Imitation bacon bits
· Meat tenderizers and sauces
· Monosodium glutamate (MSG)
· Mustard, prepared horseradish sauce, and ketchup
· Pickle relish
· Salt, seasoned salt, kosher salt, and sea salt
· Soy, Worcestershire, and teriyaki sauces
· Tartar, fish, and cocktail sauce

Low-Sodium Seasonings-

· Chives
· Cinnamon
· Cloves
· Curry powder
· Garlic (minced, powdered, or freshly chopped)
· Ginger
· Mace
· Nutmeg
· Lemon
· Onion (dried, powdered, or freshly chopped)
· Vinegar

Food References

Over the years, I have bought and read many books on food and nutrition.  Of these, I have a few favorites that I recommend to patients.  They are small, easy to read, yet comprehensive books on healthy food choices.

The Calorie King Calorie, Fat, and Carbohydrate Counter is a great tool for anyone interested in weight loss or healthy eating.  It categorizes foods and breaks them down even further to familiar brand names.  It is a great reference for those with diabetes because it lists the amount in carbohydrates and proper portion sizes.  At the end of the book, there is a fast food guide.  Although the calorie and fat contents of these foods are disheartening at times, it is good to know this information so we can make healthier choices when dining out.

Eat This, Not That is an excellent restaurant guide.  The book goes through foods at popular restaurants and fast food establishments and discusses the least healthy options.  It gives alternatives to these foods which are very helpful to use when eating out on a diet.  There is also a section in the book to reference during grocery shopping, listing healthier options for a variety of foods.

Drink This, Not That is my favorite book.  The amount of calories we take in from beverages is sometimes what puts us over our calorie limit for a day, which in turn leads to a slow weight gain over the years.  The book lists shakes, sodas, energy drinks, alcoholic drinks, slushes, fruit juices, etc, and the healthy alternatives to save you calories.  Caloric beverages should be limited but that is not to say you must avoid them.  This book is a great guide to help you choose those better drink choices.

There are several food reference books available.  These are just 3 of the books I have found very helpful.

Pedometers

A pedometer senses body motion and counts your steps.  It is a great motivational tool to use for weight loss and to set goals for activity.  Start small and try to increase your steps each day.  Pedometers are relatively inexpensive compared to other workout gear, and have different features depending on the model. 

Distance estimate, calories burned estimate, ability to time and track specific workouts, memory, clock, stopwatch/exercise timer, alarm, speed or pace estimate, goal setting, and upload to computer or cell phone app are all feature options for a pedometer.

Pedometers are one way to stay motivated in reaching a weight loss goal and keep up on your physical activity.

Dark Chocolate

Dark chocolate has been linked to many health benefits.  It is thought to have positive effects on cardiovascular disease, cognitive function, and helps decrease the risks of inflammatory diseases and cancers. 

Dark chocolate contains antioxidants, which are known to help fix free radical damage to the cells in your body and therefore, decreases inflammation and helps prevent cancers. 

Dark chocolate was found to have anti-clotting properties and prevents plaque build-up associated with atherosclerosis.  It is also seen to reduce blood pressure in some clinical trials. 

Dark chocolate contains a variety of minerals that are needed for good health, including copper, magnesium, potassium, calcium, and iron.  Each mineral is an essential component to keeping our bodies running efficiently.

Dark chocolate has 3 compounds in it that affect the brain- theobromine, caffeine, and phenylethylamine (PEA).  Theobromine is a natural stimulant, similar to caffeine.  PEA releases endorphins in the brain, which are those feel-good chemicals that also cause people to fall in love.

Although research shows many positive health benefits from eating dark chocolate, it is important to eat chocolate in small amounts because it does contain calories and fat.  A little dark chocolate each day can be beneficial, but always watch your portions.

Beef and Bean Taco Salad

This is a quick and easy recipe that makes use of lighter versions of products on the grocery shelves, but also tastes great.  This taco salad includes 1lb. ground beef, 16 oz can of vegetarian refried beans, 2 Tbsp light sour cream, 1/2 medium tomato, 1 cup lettuce, 1/2 cup mozzarella made with part-skim cheese and 6 whole grain tortillas.

1. Brown the ground beef in a medium skillet.  I use the leanest ground beef but it does not matter what you buy as long as you drain the grease well.
2. Heat the refried beans in a small pot.
3. Combine the drained ground beef and refried beans and mix well.
4. Spread mixture on the bottom of an 8x8 casserole dish.
5. Spread sour cream lightly over the top of the beef and bean layer.
6. Add cheese, lettuce, and tomato layers.
7. Serve on tortillas.  Makes 6 burritos.

Add vegetables to as many dishes as you can to save calories and add fiber to your meals.

Green Tea

"Better to be deprived of food for three days, than tea for one," Ancient Chinese Proverb.

Green tea is rich in catechins, especially epigallocatechin gallate (EGCG), which is a powerful antioxidant.  Green tea also contains carotenoids, tocopherols, vitamin C, and minerals, such as chromium, manganese, selenium, or zinc.  

Potential health benefits of green tea include decreased risk of cancer, rheumatoid arthritis, high cholesterol, cardiovascular disease, infection, and impaired immune function. 

Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries- about 3 cups daily, which would provide 240-320 mg of polyphenols. One cup of green tea contains 20-35 mg of EGCG, which has the highest antioxidant activity of all the green tea catechins.

Although many human studies on green tea are inconsistent, it is clear that green tea users have lower risks of many health conditions.  If you like tea, go green.

Reference
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=146

High Fructose Corn Syrup

High fructose corn syrup has gotten a bad reputation over the past few decades, with its introduction around the time of increasing incidence of obesity and diabetes.

High fructose corn syrup is basically any corn syrup that has been processed to convert glucose to fructose to get a desired sweetness.

High fructose corn syrup is often used in soft drinks, salad dressings, ketchup, jams, sauces, and ice cream because of its characteristics of increasing shelf life and being less expensive than other sweeteners. 

This corn syrup is thought to contribute to obesity, cardiovascular disease, diabetes, and non-alcoholic fatty liver disease.  However, no real evidence has been shown to prove this.

In my opinion, high fructose corn syrup is no worse for you than table sugar (sucrose).  Both are simple sugars and used by the body quickly as energy.  Both are made up of fructose and glucose, so they metabolize in the body the same.  Both are added sugars, which I mentioned in my previous post as an ingredient to limit in your diet.

The real problem comes down to how much high fructose corn syrup we consume.  Just as with anything, portion sizes are important.  If you eat too many calories from foods with or without high fructose corn syrup, you will most likely see weight gain.  It is the calories that will cause weight gain, which in turn, increases your risk of diabetes, heart disease, and liver disease; it is not the high fructose corn syrup, itself. 

Focusing on correct portion sizes and regularly exercising are the factors that will impact your weight.  It seems simple enough but in our busy world, it is not always.  See your local dietitian to create a personal plan of healthy eating and physical activity tailored to your current lifestyle. 

Spotting Added Sugars

In the Dietary Guidelines for Americans 2010, the U.S. Department of Agriculture (USDA) recommends cutting back on calories from added sugars.

The American Heart Association has specific guidelines for added sugar.  No more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. That's about 6 teaspoons of added sugar for women and 9 teaspoons for men.

Most Americans get more than 22 teaspoons or 355 calories from added sugars each day, which far exceeds any of these recommendations.

Why should added sugars be limited?  The problem with added sugars are they cause tooth decay, poor nutrition, weight gain, and increased triglycerides.

Reading the Nutrition Facts Label is the easiest way to know whether or not a food has added sugars.  Added sugars are found on the label under various of names.  Below is a list of some of the most commonly used added sugars that you would find on the ingredient list of a nutrition label.

Added Sugars
Agave nectar
Brown sugar
Cane crystals
Cane sugar
Corn sweetener
Corn syrup
Crystalline fructose
Dextrose
Evaporated cane juice
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup

The further up on the ingredient list one of these names is, the more added sugars there are in that particular food.  Read labels and monitor your added sugar intake.

References
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp