Archive for April, 2013

MOVE A LITTLE MORE OR EAT A LITTLE LESS?

We all know that if you want to lose weight, the best “method” is to move a little more and eat a less. That’s all it takes. Diet and exercise

I love exercise for so many reasons—the calorie expenditure is actually at the bottom of my list. Putting all the health benefits aside including the energy expenditure, exercise gives you energy. It reduces stress. It helps you sleep better. It makes you feel good. These are reasons enough to move a little more. However, to make a real difference in calorie reduction, the best way is to watch your diet.

Let’s take a closer look at this–here’s an easy example: SODA. Let’s say someone drank 3 cans of coke a day. Each 12-ounce can has 140 calories, a total of 420. To burn off these 420 calories,  you’d have to exercise for about 45-60 minutes, depending upon your size and how hard you were working. That’s a lot of exercise. It seems to me, that it’s easier to wean yourself off of the soda.

Food can be sneakily caloric. Even healthy food. Let’s say you decide to add some nuts into you diet and choose almonds.  For breakfast, you add 1-ounce of almonds  into your cereal.  For lunch, you sprinkle some almonds onto your salad. Later in the day you add them to your low-fat yogurt. That’s about 500 calories of almonds.  Sweating those babies off will take a while!

Ponder this: people underestimate how many calories there are in food and they overestimate how much they burn when exercising. HHHHMMMM…….this is a deadly combination.

Bottom line: If you want to lose weight you have to move a little more and eat a little less. But it’s easier to eat a little less than to try to burn off  the “little more” that you ate. So move your body to feel good but eat a little less to make the caloric deficit.

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WHAT DOCTORS DON’T KNOW

Doctors are good at many things but they don’t know much about nutrition. They have very little training in medical school and yet they often dispense, what I would consider to be, bizarre nutritional counseling. I’m going to give you 3 examples that have left me thinking WTF! 11645222-cartoon-doctor

1. When I was going through school to get my nutrition degree, I had to spend many hours in the hospital, counseling patients on specific diets. Before seeing the patient, I would have to look in the medical chart to understand his/her problem and pay attention to the doctor’s notes. One patient I had to talk to was a 35-year-old woman who was 5’4” and weighed 350 pounds. The doctor recommended a healthy diet of 1800 calories for this patient. REALLY? This woman was consuming close to 3000 calories to maintain her current body weight. He was recommending her to slash her daily calories by 60%, which is TOTALLY UNREALISTIC! If I had to bet, I would say that this doctor had NO IDEA what 1800 calories even looked like. His recommendation was absurd. WTF!

2. I have a great podiatrist, who I love. He sees a lot of diabetic clients because often, diabetic patients have foot problems due to poor circulation. I asked him if he talks to his diabetic patients about nutrition. He said “Yes……..I tell them to watch their carbs.” What does this even mean? There is so much confusion already about carbohydrates. People still think that fruits and vegetables are in a separate food group and not part of the carbohydrate family. They are. Diabetics certainly CAN eat carbs—they just have to be careful HOW they eat them and must space them out throughout the day. “Watch your carbs?” WTF!

3. Finally, I have a wonderful client who has high blood pressure. We tried to lower this through diet and exercise and even though she lost weight, her blood pressure was still elevated and she had to start taking medication. Her doctor told her that she needed to  “Tweak her diet” and do better. But the doctor never even asked her what her diet was like to begin with! What if she was a vegetarian who ate almost perfectly???? How could someone tell you to change something when they don’t even know what you’re doing to begin with??? WTF!

So………if you are seeking nutritional counseling, your doctor is not the best source. See a Registered Dietician (RD) or a Dietetic Technician, Registered (DTR). They are the nutrition experts.

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SOBA NOODLE SALAD

Soba Noodle Salad IMG_0796

ingredients

5-6-ounces uncooked soba (buckwheat) noodles

1 ½ T low-sodium soy sauce

1 T dark sesame oil

1 t brown sugar

1 ½ t fresh lemon juice

¼ t crushed red pepper flakes

1 cup julienne-cut red peppers

1 cup julienne-cut snow peas

¼ cup thinly sliced green onions

directions

Cook the soba noodles according to the package directions, omitting the fat and salt. Drain and rinse with cold water. Drain well.

Combine the soy sauce, sesame oil, brown sugar, lemon juice and crushed red pepper in a medium bowl. Stir well with a whisk. Add the noodles and the vegetables. Toss well and serve.

(Adapted from a recipe found in “Cooking Light”, April, 2013)

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COLOR COUNTS (YES, I’M TALKING ABOUT POOP)

I know most of you don’t want to hear this but your poop color DOES make pg-fascinating-poop-facts-03-fulla difference and it’s something to pay attention to. Since you might find this discussion gross, I will be brief.

In general, anything in the BROWN family is considered to be “normal” stool color. But other colors, such as black, green, gray, red or yellow, might be an issue.

BLACK: Black stool could be a result of taking pepto-bismol, or iron supplements. However, it could also be an indication of upper GI bleeding.

GRAY: Again, gray stool could due to medication—anti-diarrheal meds can do this. However, it could also be due to a lack of bile excretion, which requires seeing a doctor for more investigation.

RED: Red stool can be due to red food coloring or eating beets. However, it can also be from bleeding hemorrhoids, anal fishers or something more serious.

YELLOW: While yellow stools are normal for breast-fed babies, in adults it may be associated with excess fat in the stool, which would be a sign of some type of fat malabsorption problem.

With each of these colors, there could be nothing going on. But if you’re not taking medications or eating specific foods to change stool color, you should get checked.

Now that wasn’t so bad!

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