Your Nutrition News                      VCU National Center of Excellence In Women’s HealthCare                          ...
25- The plan states there is no need to exer-cise.                                                       Then, what’s the ...
3     Behavior changes for healthy eating habits:                                                            Exercise     ...
4 Recipes         Whether you’re trying to lose weight, or       Minestrone just want to be healthier, try these delicious...
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Ynn fall 2011[1]

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Ynn fall 2011[1]

  1. 1. Your Nutrition News VCU National Center of Excellence In Women’s HealthCare 9000 Stony Point Parkway, Richmond, VA 23235 Mary-Jo Sawyer, RD, Certified in Adult Weight Management by the American Dietetic AssociationVolume 17, Number 3 Fall 2011 Fall has arrived with the new school 2- The diet promotes specific food products,year. Even if you don’t have school age kids, food combinations or rigid menusfeelings of change and new beginnings are inthe air. Are you excited and looking forward to One question you need to ask yourselfnew things? Or are you feeling a little letdown is, “Can I eat this way for the rest of my life?”because you didn’t meet some goals by the fall You should be able to enjoy what you eat toseason change? control your weight. If not, then there’s a good chance you’ll regain what you lose. Don’t give up, if you didn’t meet your Don’t let scare tactics get to you. Eatinggoal to lose that extra weight over the summer. the “wrong” food or combination doesn’t causeApproach it again for that new fall beginning. them to turn to fat immediately. Nor does it pro- duce “toxins” in your intestines. Further, there is It’s tempting to grab any quick fix, when no evidence that combining specific foods oryou’re busy, to reach that goal. Because of that, eating them at specific times will help weightfad diets abound. Weight loss may come quick- loss.ly, but you may not feel that good while you’re Do you have to purchase special prod-losing it. Plus once you go off that diet, you’ll ucts to lose weight? I’m not talking about all themore than likely regain the weight! special products available. A frozen calorie con- To help you determine if a diet is trolled dinner for a meal, or a diet shake for ahealthy, follow these tips to avoid the pitfalls of a snack can be helpful. But if you have to buy allfad diet. your food or most of the product line, it can get very expensive. I had a client in the past that had beenTop 5 ways to spot a fad diet on Nutrisystem® for a year. When she could no longer afford it, she came to me for help as she1- The diet promises rapid weight loss with had no idea how to eat. She never learned tolittle or no effort. make her own food choices and regained weight Healthy weight loss should be 1-2 once she stopped the program.pounds per week. While that may not sound likemuch, it adds up over time. In six months, you 3- The diet promotes unlimited quantities ofcould lose 24-50 pounds! Faster weight loss is some foods and limitations of others.usually fluid loss in the beginning. It also meansyou could be losing some muscle mass, not just Be wary of diets that promote unlimitedthat desired fat loss! And if you lose weight too quantities of specific or “magic” foods. Accord-fast, it often leads to rapid weight regain. ing to the American Dietetic Association, “There are no foods or pills that magically burn fat. No4- It works because “someone famous” said super foods will alter your genetic code. Noso! products will miraculously melt fat while you watch TV or sleep.” In other words, if it sounds We’ve all seen the ads where a celebrity too easy, then it probably is too easy.has lost weight on a fad diet, or special supple- Likewise, avoid diets that eliminate orments. Often if you’ll look at the fine print on the severely restrict entire food types, such as car-ad or TV screen, it will mention that the person bohydrates, or dairy foods. Your body needsis a paid spokesman. They could be playing some carbohydrate each day for your brain toanother paid role as an actor. Or they’re just function. Dairy products are a main source ofsharing their personal experience. Check to see calcium, and one of the few food sources of Vi-if the claims are based on scientific evidence, or tamin D. Both nutrients are very important forif it’s just an opinion. bone health.
  2. 2. 25- The plan states there is no need to exer-cise. Then, what’s the best way to lose weight? Regular physical activity is essential forgood health, and weight control. It’s also a key It’s not sexy,component in prevention of weight regain. It’s not glamorous, It’s not brand new, It’s…HCG diet The Weight Loss Trio One diet currently popular is the HCG Healthy eating habitsDiet. It originally appeared in the 1970s and is Exercisemaking the rounds again. See if you can point Behavior changesout what makes this diet a fad diet. HCG stands for human chorionic gona-dotropin, a hormone found in the urine of preg-nant women and used, with FDA approval, as afertility drug. It is not approved for weight loss, Healthy Exercisealthough many are using it for such. Eating Habits This program promotes daily HCGshots, or HCG drops, to prevent hunger. It prom-ises rapid weight loss of 1-3 pounds per day (30 Behaviorpounds in a month). Changes The diet is a 500 calorie plan, or a VeryLow Calorie Diet (VLCD). 500 calories are aboutas much as a person would consume in onemeal when not on a weight loss diet. A diet thatlow calorie is considered a starvation diet. Behavior change You’ll lose weight simply because of thediet, but at what risk? You cannot obtain ade- Behavior changes are keys to success-quate nutrition on the diet. With calories that low, ful weight loss and should be woven throughoutprotein stores from your muscles are going to be the nutrition and exercise plan. Behaviors, orused for energy. That protein can also come habits, can prevent you from reaching yourfrom any muscle tissue including organ muscle goals. But behavior changes and new habitslike the heart! Rapid weight loss also increases can help you reach your goals.your risk of developing gallstones. While you’ll lose weight on this plan,VLCDs have NOT been shown to be more effec- Healthy eating habitstive than a balanced low calorie diet for longterm weight control. In other words, you’ll loseweight, but expect to regain it shortly. VLCDs are not recommended withoutmedical supervision. Some doctors are promot-ing the shots and diet. This practice can be lu-crative since there are plenty of people willing totry almost anything to lose weight. The drops (which are supposedly lesseffective than the shots) and diet are available Dietary changes can be as simple asover the Internet. People who opt for this route using the My Plate Method,are not receiving any medical supervision while www.ChooseMyPlate.org For this eating plan, fillon the VLCD! ¼ your plate with grains, ¼ protein, ½ fruits and One web site stressed the money saved veggies, plus a side serving of dairy. Or dietaryby purchasing less food for the VLCD. I’m all for changes can be more specific. Cut back by 500saving money at the grocery store, but starva- calories a day to lose one pound per week, or bytion is not a technique I ever suggest! There’s 1000 calories to lose two pounds per week.still the cost for the HCG. The cost of one online Make sure when cutting back you include all theprogram begins at $99 per month and more, food groups. It’s also important to include a gooddepending on how much weight loss is needed. source of protein at each meal.
  3. 3. 3 Behavior changes for healthy eating habits: Exercise 1- Setting specific food goals such as eating 2 servings of fruit each day How much should we exercise? 2- Monitoring food intake through journaling or Weight control-Becoming fit-Minimal weight loss: food records Everyone should aim for 150 minutes each week 3- Scheduling support with individual nutrition to be healthy and active. That time is a total of counseling, attending a support group, or 2.5 hours weekly, or 30 minutes, 5 times weekly. checking in with a buddy 4- Using smaller plates Moderate weight loss (~5-7#): 5- Packing your lunch for a set number of Aim for 150 -225 minutes each week. That times each week equals 2.5 – 3.75 hours per week, or 30-45 mi- 6- Using meal replacements for some meals nutes, 5 days each week. each week 7- Eating meals out less each week. For ex- Significant weight loss (~11-16 #): ample, eat out only twice each week if Aim for 225 – 420 minutes/week. That time you’ve been eating out 5 times. equals 3.75 – 7 hours per week. It could break 8- Reward met goals with nonfood rewards down as 45 minutes 5 days weekly, to one hour such as going to a movie or getting a mani- of exercise each day for 7 days. cure 9- Not buying foods that tempt you Does that seem like a lot of time for ex- 10- Cooking more dinner meals, and using lef- ercise? Consider how much time you spend tovers for lunch or other meals watching TV, checking email, surfing the Internet or using other blocks of time. Put it into pers- pective, and you can see where you can proba-Practical Weight Control (PWC) bly add in some exercise. It doesn’t have to be all at once. You can spread it throughout the This January, Women’s Health at Stony Point day! And you can exercise on different days atwill be introducing “Practical Weight Control” different times.(PWC) a new 8 week weight loss program. Behavior changes for increasing exercise: Mary-Jo Sawyer, RD was recently certified inAdult Weight Management by the American Dietetic 1. Setting exercise goals such as walking aAssociation. She will incorporate current research certain number of times each week, at aand the tools of the weight loss trio PWC. More de- specific time each daytails will be available in the fall. Until then, consider 2. Splitting your exercise throughout the dayindividual nutrition counseling to help with your 3. Monitoring your exercise by keeping a jour-weight loss needs. nal or log 4. Planning your exercise just as you would forIndividual Nutrition Counseling any other appointment. You can exercise at different times on different days. Many people enjoy reading about how to eat 5. Wearing a pedometer and keeping track ofhealthier, and want to change their habits. It’s just daily steps.that they aren’t always sure how they can do so withtheir busy schedules, family activities, and budget. Meeting with a registered dietitian can helpyou reach your goals. During the one hour session,we’ll discuss your current eating habits, individualgoals and map out the ways to reach them. Many insurance plans cover nutrition coun-seling. If yours does, then the cost is just your usualcopayment. If yours does not, full payment is ex-pected at the time of service. Contact Mary-JoSawyer, RD for more information at 327-8830 ormsawyer@mcvh-vcu.edu If you’d like to make an appointment for indi-vidual nutrition counseling, call 560-8950.
  4. 4. 4 Recipes Whether you’re trying to lose weight, or Minestrone just want to be healthier, try these delicious reci- pes. A classic Italian soup brimming with a colorful rainbow of vegetables, this soup is even better Gingered Apple-Cheddar Slaw served the second day when the flavors have Courtesy www.cabotcheese.coop had a chance to mingle. The recipe is courtesy of “The New Family Cookbook for People with Diabetes ©1999 American Diabetes Association and American Dietetic Association. 1 tablespoon olive oil 1 cloves garlic, minced ½ cup chopped onion 1 medium carrot, thinly sliced 1 small zucchini chopped ½ cup chopped celery Ingredients Two, 13 to 14-ounce cans reduced-sodium beef 2 tablespoons light mayonnaise broth 1 tablespoon rice vinegar One 15-ounce can Italian-styled stewed 1 teaspoon finely grated peeled fresh ginger tomatoes, including juice 1 Fuji apple 1 cup shredded cabbage 2 ounces Cabot 50% Reduced Fat Cheddar, ½ cup canned cannelloni beans or other white coarsely grated (about 1/2 cup) beans, rinsed and drained 2 tablespoons coarsely chopped fresh cilantro 1 teaspoon dried oregano 1 teaspoon salt 1. In medium bowl, whisk together mayonnaise, ½ teaspoon coarsely ground pepper vinegar and ginger. ¾ cup thawed frozen Italian green beans, or ¾ 2. Cut apple into quarters and cut away cores. cup fresh green beans cut in 1 inch lengths Cut quarters into thin slices, then stack several 1/3 cup uncooked elbow macaroni slices and cut into matchsticks. 2 tablespoons freshly grated Parmesan cheese 3. Add apple, cheese and cilantro to bowl and (Optional) toss gently to combine. Heat olive oil in large pot, add garlic and Makes 4 servings. Per serving: Calories 90, onion, and sauté 5 minutes over medium heat Total Fat 5 grams, Saturated Fat 2 grams, until the onion is soft; add the carrot zucchini Sodium 136 milligrams, Carbohydrates 9 grams, and celery and sauté 3 to 5 minutes longer. Dietary Fiber 1.5 grams, Protein 4.5 grams, Add the broth, 1½ cups water, the tomatoes Calcium 105 milligrams. with their liquid, the cabbage, white beans, oregano, salt and pepper. Bring to a boil; reduce the heat and simmer 30 minutes. Stir in the green beans and macaroni; simmer 10 to 15 To view back issues of this newslet- minutes more. Taste and adjust the seasonings. ter, visit this website: When serving, sprinkle 1 teaspoon grated Parmesan cheese over each bowl of soup, ifhttp://www.womenshealth.vcu.edu/education/ desired. health/nutrition_news.html Makes about 6 servings (about 1 cup each). PerTo subscribe to this newsletter, email: 1 cup serving: 115 calories, 3 grams fat, 5 msawyer@mcvh-vcu.edu grams protein, 19 grams carbohydrate, 3 grams fiber, 785 milligrams sodium. Look for Mary-Jo Sawyer’s weekly nutrition column: “Practical Nutrition”Each Wednesday in the Food Section of the Richmond Times-Dispatch

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