Healthy Life and Nutrition Blog

Refined Versus Unrefined Carbohydrates?

The next step to living healthy is to take a look at your carbohydrates.  Are they good or bad choices?

Choices To Consider:

*Stay away from “white” carbohydrates.  They are usually refined and provide minimal nutritional value

*Choose high-fiber carbohydrates (unrefined).  High fiber is defined as 5 grams or more of total fiber/serving.  High fiber carbohydrates come from whole-wheat and whole-grains.  Fiber is important because it helps aid healthy digestion, normalizes blood sugar, and helps us feel fuller longer-a great weight loss tool.

Food Choices:

• 100% whole-wheat, whole-grain breads and pastas
• Beans-black, garbanzo, lima, pinto, etc..

Food BAR Program Sample Menu

2 slices whole-wheat bread

2 ounces ham

1 ounce low-fat cheese

mustard

1 small apple

1 Tbsp walnuts

Food BAR Program Nutritional Information=3 Carbohydrate Food BARS, 3 Lean Protein Food BARS, and 1 Fat Food BAR

For more information on our weight loss programs and nutrition consults, log onto http://www.healthylifeandnutrition.com.

To Your Healthy Life,

Melanie Rubery,MS,RD,LD

With Spring fast approaching and St. Patrick’s Day right around the corner, many people will seek out a sunny patio to enjoy a frosty brew or chilled glass of wine. However, if you are trying to lose weight or maintain your weight, alcoholic beverages can really pack on the pounds. Listed below are some lighter alternatives to your favorite libations. Remember: moderation is less than or equal to one drink daily for women and less than or equal to two drinks daily for men.  One drink= 12oz beer, 1.5 oz liquor, or 5 oz glass of wine

For more information, go to www.healthylifeandnutrition.com

Hope to hear from you soon!

Alicia Glassford, RD, LD  (RD code: HLN07)

March is National Nutrition Month and I want to give you some quick and easy tips to achieve your healthy life.  Today I am going to talk about adding COLOR to your meals!

How to do this?  Add fruits and vegetables.

Daily Requirement:

Fruits-2-4 servings/day.  A serving is 1 small apple, 15 grapes, 1 cup strawberries, or 1/2 cup 100% fruit juice.

Vegetables-3-5 servings/day.  A serving is 1 cup raw veggies or 1/2 cup cooked vegetables.

Tips to Help Get Them In Your Diet:

• Dip veggies in low-fat salad dressing or salsa
• Blend cooked veggies (like broccoli or cauliflower) into red sauces
• Blend fruits and vegetables into a smoothie
• Mix fruit and veggies into a salad

Healthy Life Antioxidant Smoothie

1/2 cup blueberries

1 cup mixed veggies (carrots and tomatoes)

4-6 ounces low-fat plain yogurt

1/2 cup 100% orange juice

1 Tbs walnuts

Food BAR Program Nutrition Information (per smoothie)

1 Protein Food BAR

1 Carbohydrate Food BAR

1 Fat Food BAR

Mix until smooth.  For added protein, you can add 1 scoop of protein powder.

For more information on our weight loss and health programs, logon to http://www.healthylifeandnutrition.com and work with one of our registered dietitians TODAY!

Melanie Rubery,MS,RD,LD

Founder, Healthy Life and Nutrition

Here are some easy tips for wise – sizing when eating out: 1. Just say no to super sized meals. This will keep you from eating more than you mean to, if you are really hungry try splitting it with someone. Also, try to skip the combo meal – as typically this is used to help the restaurant make more money. 2. Order a kid’s meal. This is an easy way to save money and calories, and typically these sizes are what used to be normal sized portions for adults. 3. Trade the usual fatty burger and fries for a healthier choice. Healthier choices are showing up more today than ever before, so try to make wise decisions. Choose grilled chicken salad with low calorie dressing or a grilled chicken breast without mayo. Other healthy choices: fat free muffin, fresh fruit cup, and low fat yogurt. A few other tips: order grilled baked, or broiled; small burger instead of a larger burger; if you must have a side of fries – try to split it with someone; hold mayo and special sauces – choose things like lettuce, tomato, onion, mustard, and ketchup; skip adding cheese; and try to skip the carbonated high drinks and milkshakes (ADPH information). Try to remember these tips next you eat fast food.

Jana Bryant, RD, LD (HLN 05)

Just like you prepare for a meal, a visit to the grocery store needs preparation too. Ask yourself these questions: Do you plan your meals before you head to the store? Do you ever go to the store when you are hungry? Do you use coupons? Do you read the labels on the foods you buy? A few simple tips to remember are: Planning for the week can be a big help with grocery shopping to include the days you will have the most time, and other meals that will need to be made quickly. Try to make a list to take to the store as this will help you make sure you don’t forget anything, and will help you make sure there are enough healthy choices. Hungry? Well, try to stay away from the grocery stores during that time. You are more likely to impulse buy, and add sweet or fatty snacks that aren’t needed. Coupons – can save you money, but be sure to use them on items you normally buy. As getting items just because you have a coupon can lead to spending extra dollars and buying less healthy food. Labels – the best way to find out what is in the food that you buy. You can compare sugar, sodium, fat, and calories this way. Take these things into account the next time you head to the grocery store! (based on information provided by ADPH)

Jana Bryant, RD, LD (HLN 05)

One way to reach and keep a healthy weight is to eat the right serving size. Did you know that eating an extra 100 calories a day for a year without using them can lead to a 10 POUND weight gain! Over the past twenty years portions have only gotten larger and larger…is it any wonder that people are getting larger too? Examples: Bagel (today) 350 calories – 20 years ago = 140 calories, Muffin (today) 500 calories – 20 years ago = 210 calories, Cookie (today) 275 calories – 20 years ago = 55 calories, Sandwich (today) 820 calories – 20 years ago = 320 calories, Burger Meal (today) 1350 calories – 20 years ago = 685 calories, Soda (today) 250 calories = 20 years ago (85 calories), Popcorn (today) 630 calories – 20 years ago = 270 calories. Wow! Next, here are a few easy ways to help you measure the right serving sizes: 1 baseball = 1 cup of cereal, salad, or medium fruit; 1/2 baseball = 1/2 cup fresh fruit, 1/2 cup cooked rice, pasta, or potato; 1 ping pong ball = 2 tablespoons of peanut butter; 1 die = 1 teaspoon of margarine, spreads, or oil; 4 stacked dice = 2 slices of cheese; deck of cards = 3 ounces of meat, fish, or chicken. Here are another few ideas to try when dining out or eating at home to help eat smaller portions: adjust your attitude – if you eat out often you can not use it for an excuse to splurge, portions are typically big enough for two meals – share half with a friend or take half home for another meal, use smaller plates when serving meals at home, never eat from the bag or carton, and do not put platters of food on the table – serve plates with normal portions and avoid seconds (based on information provided by ADPH).

Jana Bryant, RD, LD   (HLN 05)

Today we are going to wrap up our discussion on detox plans. Thus far, we have discussed some of the negatives of the plans. Don’t get me wrong, a “detox” can make certain recommendations that a Registered Dietitian would tell you as well. Some of these include eating lots of fruits and vegetables, whole grains, and lean meats. We want people to eat foods high in fiber and nutritional value. It is also great to choose foods that are minimally processed and watch your caffeine, alcohol, and sugar intake. Detox diets also promote mindful eating or thinking about what you are eating and why. They stress trying to listen to your internal body cues for hunger. People who practice mindful eating tend to stay at a healthier weight for life, because they don’t just eat to eat.
If you want to get healthier in your diet or lose weight, make sure you don’t succomb to anything that sounds to good to be true, because it likely is. Get in touch with a Registered Dietitian, s/he can get you started on adopting healthy eating habits that won’t last just a week or two, but rather for life!

To your health!

Angela Aladjem, RD, LDN (HLN08)

Today we are going to discuss some of the dangers associated with detox plans. One of these dangers is a heavy use of laxatives. Overusing laxatives can cause several problems, besides the obvious, it causes your body to become reliant on them to be regular. Another problem with such plans is that they may require you to stop eating and simply rely on water, juices, and/or teas. This can lead to feeling exhausted and tired, sometimes unable to complete a normal days work. This can especially be a problem for people that require medication daily or have a disease such as diabetes, which require you to eat. Some of the supplements can also dangerously react with prescription drugs. Anytime one stops eating, he/she slows their metabolism, making weight gain easier for your body post diet. Sure, you will lose weight, but oftentimes, that weight returns once normal eating is resumed.

Join me tomorrow as we wrap up our discussion with information on how to get healthy the right way!

Have a healthy day!
Angela N. Aladjem, RD, LDN (HLN08)

Naturally, your body comes equipped with the proper cleaning equipment, your internal organs. The human body is amazing. We were given organ systems that can take care of us, without the aid of expensive and needless supplements. The best example of this is our liver. Most detox diets claim to restore our liver function. Let me try to demonstrate just how powerful this organ is. The liver is actually capable of regenerating should it become damaged. The liver, with no help, is our organ that naturally detoxifies substances that can be poisonous to our body such as alcohol and drugs, and filters these items out for elimination. An organ this powerful does not need the help of outside sources. We can rely on it, day after day, year after year to function, as long as we stay healthy.

Stay tuned for some of the dangers associated with Detox plans.

Have a Healthy Day!
Angela N. Aladjem, RD, LDN (HLN08)

Lately, there has been a lot of media talking about “cleansing” or “detoxing” our bodies. These supplements or diet plans promise not only quick weight loss, a decrease in bloating, intestinal distress, and a newfound feeling of energy, but a cleaner colon, liver, or even lymphatic system. The products claim that with the chemicals in our foods, water, and air that we now need to rely on new methods to clean our systems. While some of the information can seem quite convincing, you may find yourself wondering, “Is this necessary for me?” Over the next week, I am going to discuss what your body does naturally with toxins, the dangers of detox diets, the positive side of them, and how to go about getting healthy the right way.

Have a healthy day!
Angela N. Aladjem, RD, LDN (HLN08)