My Personal Healthy Eating Plan

What Have I Got To Lose?

50 pounds, that's what!!! Yes, after losing 20 pounds, I still have 50 to go, but taking it one step at a time is my plan and enjoying the journey. Have you ever gave up some food or beverage for a month and then went to indulge one time to only find that it does not taste the same as imagined? I have done that and I go with it. One of those things is soda, I took a sip of soda after giving it up and it tasted so gross. One of the other things that I have found on my journey that refined sugar does not agree with me, it makes me feel extremely tired, and not the crash after the rev up, I mean it makes me tired if I eat it, so I try to stay away from refined sugars. My one big weakness, ice cream. 

My Plan: 

To eat 5-6 small meals per day that include lean proteins, healthy fats, whole grains and lots of vegetables. To stay away from processed foods, refined sugar products, and very limited fruits for right now, those on the low glycemic index. I am a great water drinker and keep a 33oz refillable bottle of water with me at all times and drink at least three of these per day. 

Sampling of meals: 

Breakfast: Egg white with mushrooms and spinach, cooked with 1/2 tbsp of butter. 

Morning Snack: Apple with peanut butter

Lunch: Salad greens with grilled chicken, cucumbers, red bell pepper, olives and light balsamic dressing.

Afternoon Snack: Protein shake

Dinner: Salmon or chicken, and three servings of vegetables such as broccoli and/or spinach.

Night-time Snack (optional): I prefer to do the Medifast meals for this such as the Brownie, Chocolate Chip Bake, Gingerbread, or Pudding. These are highly nutritionally balanced and low calorie. 

I also put in my plan to exercise with at least 40 minutes of walking per day. This is a simple exercise and I can do more if I choose to do so. I also can go to the gym and work with weights. I hate to exercise, but have come to terms with the fact that I need to. I'm getting older and need to remain flexible and keep heart disease at bay. I use my 3 dogs for motivation as they love going on walks, so I will take one and alternate days so they each get some quality time. How can I say no to these adorable faces?

Of note, I do not drink a lot of caffeine or drink alcohol, I keep it to decaf coffee in the morning, occasional iced tea and an occasional glass of wine. 

In regards to my weakness with ice cream, I do not buy it and keep it in the house. If I want an ice cream, I make it a conscious decision and will go get a small soft serve cone, or one scoop from Baskin Robbins. 

Game Plan: 
It's more fun to lose weight and exercise with friends. Also, keeping 2 cute decorative glasses with beads in them, one representing your pounds to lose and the other pounds lost, and transfer the pounds from one cup to the other is a very visual tool. 

Feel free to share your healthy eating plan. I would love to hear it. 

A Healthy Diet - What Drives Our Food Choices

Are You Stuck?

     I posted this question on Facebook a week ago: "Friends: what are your challenges with choosing the right foods?" Two very common responses were 1) lack of time and 2) cost. What is yours? I would really like to know. Everyone is different. In the lack of time category, it is easier to go through the drive through, or pick up a bag of chips and a sugary drink, or a Starbucks for that matter. But...are we just talking about lack of time here? NO! We are talking lack of nutrients my friends! That is more scary to me than the lack of time. What is in that meal you just bought? The cost thing I totally get as I have raised a family, and while it can be challenging, it is doable to feed a family quickly, on the go and on the cheap!
     In today's fast paced world, it is really easy to get caught up in the rush to eat out and eat fast food. But I am here to tell you that by the time you drive (even if it's on the way), spend the money (which is probably more than you'd spend buying the groceries) and the waiting in the drive through or restaurant and to get your meal, you could have made a delicious home cooked meal. 
     Granted, it takes a little bit of thought and preparation. I plan menus and a grocery list, which I actually like to do, maybe that makes me a weirdo, I don't know. This helps me to watch my budget. Now, I am not one to buy all organic, and if you are, then you do have more of a financial challenge than I do, but I hope that this helps you as well. I also plan on what stores I am going to for sales. In today's world, we have the Dollar Store, the 99 cent Store, Canned Grocery Outlets and Farmer's Markets as well as many, many options for grocery stores and in some areas, food co-ops and community gardens. I love the fact that the 99 cent store offers fresh produce here where I live, with fresh deliveries every Tuesday, Thursday and Saturday. Buying a head of cauliflower for $.99 cents vs. $1.99/lb is a very good deal! However, buying frozen is a great option as it is picked more ripe than when being sold in the grocery stores and contains all the nutrients as fresh, raw does. Compare prices my friends and go for the one that is cheapest. Our store ads come out between Monday and Tuesday, so I like to compare prices. If I am looking for skinless, boneless chicken breast, I find 9 out of 10 times Trader Joe's is the cheapest and best. Same for their frozen fish, unless you buy it at the Canned Grocery Outlet, but word of caution: the pieces of fish are smaller and you have to make double. 
     One of my problems is that I get cravings for mostly salty snacks like chips and popcorn. Once in a great while a Cappuccino Blast from Baskin Robbins, and those are very difficult for me to fend off. What do I do? If I am planning to go rogue, I will get the smallest available serving, this satisfies my craving and I can move on. And, this is important... I don't do it every day! Once in a great while as a treat. 

What if you crave things everyday?

     With all the over-abundance and availability of food, food can be an addiction, eating purely for pleasure instead of for what it is intended, to fuel our bodies. In a study conducted by Yale, it was found that "For example, food craving has been linked to body mass index and consumption of multiple types of foods (sweet,high-fat, carbohydrate/starches, and fast food) in community-dwelling individuals and to various non-clinical and clinical study groups of individuals following dietary restrictions. Food cravings may also discriminate between successful and unsuccessful dieters. Environmental factors like stress may induce food cravings and influence eating behaviors, and such effects may be particularly relevant to women." (Potenza, Grilo, Imperatori, & Grosshans, 2014, p. 2) Even the media has control over what we crave, just think about all those food commercials! No, really don't.

But seriously, it can be difficult to gain control over cravings or eating habits. Trying to make healthy swaps can be a bit challenging as what we are swapping for is not the same flavor to quickly satisfy us. I think this link is very useful and offers great tips on how to stop and replace your cravings, click here: 10 Ways to Outsmart Your Food Cravings. I hope you find this useful. 

Social Settings: 

     It is easy to get caught up in a group of friends and go off track. However, be the first to order! Then your friends will follow you instead of you following them. This is a true story: I was at a networking lunch at a pasta restaurant and I am not eating pasta, so I looked at their salads and most of them were unhealthy so I took the least unhealthy option and asked the server for a Caesar Salad, add boneless, skinless broiled chicken breast, no croutons and dressing on the side. The lady next to me, whom I had never met, told the server she would have the same, and then told me that was a great idea. Her and I are now friends. Be the leader of the pack! 

References: 

Carson, C. (2010, July 26). 10 Ways to Outsmart Food Cravings. Basil & Spice. 

Potenza, M. N., Grilo, C. M., Imperatori, C., & Grosshans, M. (2014). How relevant is food craving to obesity and its treatment?. Frontiers In Psychiatry, 51-5. doi:10.3389/fpsyt.2014.00164

Nutrition & Disease

Food as Medicine?

     Yes, what we put in our mouths either helps us or hurts us. Eating a well balanced diet is key, making sure to get all essential nutrients of protein, carbs, fats, vitamins and minerals. But too much of one or many or the wrong foods is not a good thing. There are several common diseases today that are contributed to either too much or too little. Let's explore this, shall we?

Diabetes: Yes, we've all heard of diabetes. Some people are genetically predispositioned for this, but can delay the onset by how good they eat and exercise. Diabetes is too much sugar in the blood and is usually caused from eating too many foods containing too many unnatural sugars like sodas, refined flours, chips, cakes and processed foods. Eating leafy greens, lean proteins and whole grain foods will help control the onset of this disease. However, should you have diabetes, your doctor will prescribe insulin for you.

Dehydration: This occurs when you don't consume enough water and your body starts taking it from your organs. Starting with drinking 64 ounces of water per day is a good way to prevent this. 

Anemia: This is lack of iron in the blood, which is used for clotting. A simple prick of the needle on the finger or blood test can test for anemia and your doctor may prescribe iron pills for you.

Vitamin D Deficiency: This is becoming more prevalent as more Americans are sitting in offices and not outdoors enough to get the Vitamin D from sun exposure. The added complication to this is that many people now wear sunscreen which further prohibits Vitamin D absorption. Having your blood checked by your doctor and taking the necessary supplement will help. 

Obesity: This is a huge one (no pun intended). Eating too many of the wrong foods causes many illnesses associated with obesity and can be serious. Hypertension (high blood pressure) and high cholesterol both lead to heart disease, heart attack, stroke and even death. Autoimmune disorders are associated with being overweight or obese as well as metabolic syndrome. The more weight you carry, the harder your body has to work in it's every day functions, putting tremendous strain on them. The best way to combat this is to change your diet and get some exercise. This is one of the most preventable diseases! The choice is yours in this one.

References:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning

Nutritional Requirements Across the Lifespan

Did you know?...

     That good nutrition starts before you are even born? Yes, it does. What type of lifestyle and how your parents eat, especially six months before they conceive you, is extremely important. Moreover, it is extremely important what your mother eats, drinks and smokes during pregnancy that affects you. But, for the sake of this blog, we'll keep it to food and drinks.

During Pregnancy:

     Your mom needs to eat for two, but that does not give permission to binge eat a bag of Doritos and a Big Gulp followed by a triple scoop banana split from Baskin Robbins. It means that her caloric intake increases because she is essentially eating for two human beings and meeting the nutritional needs for herself and her unborn baby are demanding. Prenatal vitamin supplements are recommended for pregnant mothers. Pregnant mom to be especially needs increased folic acid and Vitamin B12 to form your developing brain and spinal cord and to prevent birth defects such as spina bifida. She also needs Vitamin D and Calcium for your growing bones and tooth development. Iron is another essential need as blood volume increases to provide for the placenta and fetal needs. (Sizer & Whitmore, 2013). All alcohol and drugs should be avoided during pregnancy as they can harm the unborn child.

During Infancy and Childhood: 

     Breastfeeding is important for infants and mothers need to keep up on their increased caloric intake and nutrition just as in pregnancy. Breast milk provides huge immunity support to the infant. It is important for mom to drink plenty of water as well. As the infant grows into a child, they start eating solid food in graduated increments. They will need increased calories as the child does a lot of growing these critical years. As a child, there may be times of being a picky eater or not being hungry to being hungry all the time. A lot of this depends on how fast growth is occurring as well as energy output. Iron and Vitamin C are important for immune system and iron. Calcium and Vitamin D are important for growing bones.

Adolescence to Adulthood: 

I have had four kids and I have seen them through adolescence. It may seem like they never eat or they always eat. There are times that they may have one meal a day or six. During these years it is confusing because it does not always depend on energy output, sometimes it is a simple fact that they keep themselves pretty busy and 'forget' to eat. Other times, it is like they always eat and the food goes out of the house as fast as it comes in. During the teen years, there is a growth spurt and iron is essential, especially for girls who are starting menstruation. The teens still need calcium and Vitamin D for bone growth. It is especially important during these years to have good healthy eating habits. What they do now they carry with them through their adult lives. Hopefully mom and dad are being good role models. 

As we age into adulthood, our needs change. If we are more sedentary, we should not be consuming so many calories. 

References: 

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning

Preventing Weight Loss/Gain

Is there such a thing as too thin?

     Yes, there is. Being underweight is just as much of a problem as being overweight as far as the body is concerned. An underweight person may be malnourished, meaning not having enough protein, carbs, fat, vitamins and minerals to make them healthy. Being underweight can cause heart disease, heart attack and death. People who are underweight also do not have a strong immune system and have a difficult time fighting illness, can be subject to broken bones if they fall, and can have weakness. People at risk for this are those who do not get to eat enough food or may suffer from an eating disorder. 

Overweight and Obesity, are they the same?

     In the big picture, yes they are. Being overweight can be the beginning of being obese if steps are not taken to prevent it. Just being overweight can cause self image issues, depression and the feeling that others are judging you. I know that feeling, and it does not feel good! Being overweight can also be the beginning of hypertension (high blood pressure), diabetes, heart disease and even cancer. Obesity is more scary because visceral fat attaches to the organs causing central obesity and it release more fatty acids into the blood than other types of fat tissue, which can cause metabolic syndrome, also known as insulin resistance. "Nearly all cases of overweight and obesity, including abdominal obesity, are due to excess calorific intake (overeating) combined with a sedentary lifestyle. In the United States, around one-third of the adult population is obese. Obesity greatly increases the risk for type 2 diabetes and cardiovascular disease." (Standen, & Anderson, 2013). The most common way to treat being overweight and obesity is diet and exercise resulting in weight loss and, in some cases, medications.  

** This BMI chart is for the average person, it is not intended for use by those who are bodybuilders. **

Do you need help?

Reference the above BMI chart and find where you are. If you need assistance with weight loss, please consult your physician first. As I am a Certified Health Coach, I can help you attain your weight loss goals and show you how to maintain a healthy weight. For more information, you may contact me or visit my website: http://optimallife.tsfl.com. 

References: 
Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning

Standen, C. P., & Anderson, J. P. (2013). Metabolic syndrome. Magill’S Medical Guide (Online Edition), 

Overweight, Underweight photo courtesy of  http://www.emaxhealth.com/11400/being-too-thin-more-deadly-being-too-fat

BMI chart from tsfl.com

Proteins, Carbs & Fats: How They Break Down in Your Body

           Food is Fuel, What Fuel Are You Filling Up With? 

     Bite, Chew, Swallow. So, you think that's how digestion works, right? Well, there's a lot more to it than that. The autonomic nervous system is responsible for how the digestive system works, which means that humans do not have to think about it or make anything happen, until the end. Essentially, the human digestive system is on autopilot; food goes in, waste goes out. Let's take a look at how your body digests what you take in and maybe it will help you understand how carbohydrates, fats and proteins are broken down in your body and used as fuel. Just like a car, if you put in cheap, low grade gas, you are going to get less mileage and gunk build up in your engine, whereas when you put in Supreme Unleaded, you get more mileage and your engine does not build up gunk. Your body is like a car, you can choose foods that make you feel sluggish and tired (less mileage) or foods that optimally nourish your body and give you energy (more mileage). After all, you eat to fuel your body and you want to make sure you are putting in Supreme Unleaded versus Regular for optimum mileage. 

     
     We take a bite of food, let's say a hamburger, and because I know you are good at fueling your body well, it has a whole grain bun (carb), lean ground beef or turkey (protein and fat), lettuce, tomato and avocado (fiber, healthy fat). Instead of fries (bad carbs), you have a side salad (carbs) with dressing on the side and water or unsweetened iced tea. Mm-mm, that burger sure tastes good, you chew it and while you are chewing, your body is starting the digestion process in your mouth! Chewing breaks up the food as we all know, but it also activates a little motion called peristalsis, which is the series of squeezing waves that starts with your tongue's movements. (Sizer & Whitney, 2013) Saliva is the first chemical reaction in your body to soften and moisten the food to prevent it from tearing the esophagus (that thing in your next that is a tube to your stomach). Saliva also breaks down starches. 
     Once food passes to the stomach, your stomach is churning and mashing into a paste with digestive juices such as enzymes and acids that can be passed down into the small intestine, this paste is called chyme. The acid is your stomach is very powerful, therefore, your stomach needs a strong lining of mucus to coat and protect it. The stomach is also where protein is broken down, this is the stomach's main job. Bet you didn't know that!  
     There's a little thing called the pyloric valve that only allows out little bits of chyme at a time to go into the small intestine. (Sizer & Whitney, 2013) The small intestine is responsible for most of the digestion processes. "The small intestine is the organ of digestion and absorption." (Sizer & Whitney, 2013, p. 86. The gallbladder squirts bile into the small intestine and pancreatic juice from the pancreas in released which contains bicarbonate (you've probably seen this on the Rolaids and Tums ingredients list by the way!) to neutralize the stomach acid. Thus, the protein, carbs and fats you just ate are absorbed by the small intestine while water and fiber remain for the final journey. 

     
     From the small intestine to the large intestine the remaining food travels. The large intestine reabsorbs the water from the contents and the fiber moves on and the end result is, well you know, waste. 

     How are proteins, fats and carbs used by the body?

     Protein is the building blocks for muscles and tissues and come in the form of meats and dairy. Proteins also contain amino acids which are necessary for building proteins. Not all proteins are the same and as most proteins come with fat, it can be a double whammy. It is important to keep proteins lean such as fish and chicken. That is not to say that you cannot enjoy a steak, but limit how often and the portion size. 

     Carbohydrates come in the forms of sugars and fibers, are used for energy especially by the brain and nervous system, and comes from plants. Carbohydrates are turned into glucose which is how the body uses it. The problem with carbohydrates is that there are many that are not good for us as they contain too much sugar and are overly processed. Some come in the form of drinks such as juice, soda, alcohol and energy drinks. Good carbohydrates have high fiber density like leafy greens, whole grain breads and pastas and brown rice. 

     Fats are used for energy, some now and some later, so it makes sense that when the body stores too much fat, we are not using it or consuming too much of it. Fats come from meats, dairy and plants. While we need fats so our bodies can function, there are bad fats that have high cholesterol levels, and many prepackaged foods have trans-fats. Healthy fats are monounsaturated and polyunsaturated fats which are better for you. Foods that contain healthy fats are avocados, olives, canola oil and fish.

     It is interesting to see how these can work together. The protein molecules are like little vehicles that fat molecules travel on and proteins help fat move and get absorbed by the body. Protein requires help from carbohydrates in certain aspects and if there is not enough carbohydrates (as in the Atkin's Diet) the body diverts protein from it's own critical functions, such as maintaining a healthy immune system. (Sizer & Whitney, 2013).  

     I hope you have enjoyed reading about your body's digestive process and the break down process of protein, carbs and fats. It is also my hope that you think about what you are putting into your body. As you read some of my other posts, you will see the importance food has on disease, weight and lifespan needs. Please feel free to share this or leave a comment. 
     References: 
     Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  
          Mason, OH: Cengage Learning
     Hamburger photo courtesy of tripadvisor.ca retrieved from      
     http://www.tripadvisor.ca/LocationPhotoDirectLink-g155004-d3651691-i117666930-Original_Burger_Joint-Ottawa_Ontario.html
     Digestive System Figure 3-9 from Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  
          Mason, OH: Cengage Learning, p. 83.