Late Night Snacking

Many people think eating late at night causes weight gain. Actually, it’s not when you eat that matters, it’s what and how much you eat.

Fueling the body is a matter of timing. The longer you wait between meals, the more you tend to eat at the next meal. Three to four hours between meals is about the right amount of time to keep blood sugar levels in control.

Plan snacks with small portions in mind. Crackers and low fat cheese, yogurt and fruit, cereal and milk or peanut butter and apple slices are good options. Eating snacks with both carbohydrate and protein helps the body stay fueled.

If weight loss is your goal, space meals and snacks three to four hours apart, no matter what time of day, and watch portion sizes.

Source: ADA

High Fructose Corn Syrup - Five Fast Facts

There is not enough evidence that HFCS promotes increased body fat and increases in appetite.

Research to support a specific role for HFCS in obesity beyond its calorie contribution is limited.

Reducing your intake of HFCS can help reduce calorie intake which in turn assists in weight management.

More research is needed regarding HFCS.

The obesity epidemic is complex with HFCS being one of many factors.

Despite the lack of clarity in research, the fact remains that Americans consume large quantities of high-fructose corn syrup in the form of soft drinks, fruit-flavored beverages and other processed foods. These types of foods are often high in calories and low in nutritional value. This fact alone is reason to be cautious about foods containing high-fructose corn syrup. To reduce high-fructose corn syrup in your diet, read food labels. Avoid or limit foods that contain high-fructose corn syrup. - Mayo Clinic

Can you Trust your Magazine's Nutrition Information?

Nutrition Accuracy in Popular Magazines

The American Council on Science and Health (ACSH) has been tracking the quality of nutrition information provided in consumer magazines for the last 20 years. The most recent report indicates that Consumer Reports scored excellent and Men’s Fitness rated poor. How did your magazine score?

Magazine Rated EXCELLENT (90-100%)
Consumer Reports

Magazines Rated GOOD (80-89%)
Glamour
Ladies’ Home Journal
Shape
Child
Parents
Cooking Light
Fitness
Woman’s Day
Good Housekeeping
Redbook
Self
Health
Runner’s World
Better Homes and Gardens
Prevention

Magazines Rated FAIR (70-79%)
Men’s Health
Reader’s Digest
Cosmopolitan
Muscle and Fitness

Magazine Rated POOR (69% and below)
Men’s Fitness

If you plan to change your eating habits based on a magazine article, consider the source. You can find trusted sources of nutrition information here. If you are considering drastic changes, check with your doctor or dietitian first.

Create your own Healthy Snack

For a healthy snack, combine one item from the protein list with one item from the carbohydrate list.

Carbohydrates

Fruit
Dried fruit
Popcorn
Dry whole grain cereal
Graham crackers
Low-fat whole grain crackers
Pretzels
Whole grain bagel
Whole grain bread
Whole grain tortilla
Low-fat tortilla chips
Baked chips
Vegetables cut into sticks or slices

Protein

Low-fat yogurt
Low-fat cottage cheese
Low-fat milk
Low-fat cream cheese
Peanut butter or nut butters
Nuts or seeds
Hard-boiled egg
Sliced turkey or low-fat meat
Hummus
String cheese or low-fat cheese

10 Tips to Lose 10 Pounds Fast

10 tips to lose 10 pounds fast

1. Follow a 1200 calorie meal pattern for 35 days.

1200 calories is equivalent to 2 cups of skim milk, 2.5 cups of starch, 5 ounces of meat, 3 cups of vegetables, 2 pieces of fruit, and 3 teaspoons of fat per day.

2. Consume 64 ounces of water per day.

I use a mason jar with 12 ounces etched on the side. I fill it 5 – 6 times per day. In other words, know exactly how many ounces your glass holds and fill it to equal 64 ounces per day.

3. Do 30 minutes of aerobic activity every day.

Walking, running, swimming, or dancing are all good examples of aerobic activity.

4. Increase your fiber intake to 25 – 30 grams per day.

Fiber is found in fruits, vegetables, whole grains, beans, peas, nuts and seeds. Fiber makes you feel full so you eat less.

5. Get a buddy to lose 10 pounds with you.

If you can’t find a buddy, go to www.IowaAvenue.com and you will have a community of people ready to lose 10 pounds of weight with you.

6. Track your weight and measurements.

Take a beginning weight and weigh yourself once a week in the morning. Take a beginning waist measurement and then measure again every 4 weeks. Also a before picture is nice to have to show others your success.

7. Plan ahead.

Make a grocery list based on planned menus and only purchase from your list.

8. Eat vegetables to get through the hunger.

Always have raw vegetables on hand for the times you just can’t make it until the next meal.

9. Get help from a dietitian if you have a medical condition that requires a prescribed meal plan.

A registered dietitian (RD) is a food and nutrition expert who has met academic and professional requirements. A dietitian will help you design a meal plan based on your needs, preferences and medical condition.

10. Keep a food journal.

Record every food and beverage item that you put in your mouth and the amount of each item (cups, tsp/tbsp, ounces). You can also record time, place, who you dined with, activity and mood. The journal I use is located at www.weight1minute.com.

Follow these 10 tips and you will be 10 pounds lighter in approximately 35 days.
Good Luck!

Vegetable Quesadilla Recipe - My Favorite

15 min 10 min prep

1/2 tablespoon canola oil
1/2 cup sliced mushrooms
1/3 cup shredded carrots
1/3 cup squash or broccoli
2 tablespoons diced onions
1 tablespoon diced red bell peppers
1 teaspoon soy sauce
1 dash cayenne pepper
1 dash black pepper
1 dash salt
Sun dried tomato tortillas
1/4 cup shredded fat-free cheddar cheese
1/4 cup shredded fat free mozzarella cheese
nonstick cooking spray
1. In a frying pan that has a bigger diameter than the tortillas, sauté the vegetables in the oil over medium/high heat for 5 to 7 minutes. Season with soy sauce, peppers, and salt.
2. Pour the vegetables into a bowl, and place the frying pan back on the heat to medium/low.
3. Place one of the tortillas in the pan, and sprinkle half of the cheeses on the tortilla. Spread the vegetables over the cheese, and then sprinkle the rest of the cheese over the vegetables. Put the second tortilla on top and cook for 1 to 2 minutes, or until heated and the cheese is melted. Flip quesadilla over and cook 1-2 min more.
4. Slide the quesadilla onto cutting board and slice it like a pizza into 6 equal pieces. Serve hot with fat-free sour cream, salsa, and shredded lettuce on the side.

Yum!

Breaking News - American Diabetes Association Backs Low-Carb Diets

By Christine Many Luff

The American Diabetes Association (ADA) has for the first time voiced its support of low-carbohydrate diets for weight management of people with diabetes. The endorsement was part of the ADA’s recently published 2008 Clinical Practice Recommendations, which are intended to guide diabetes health care providers.

In the past, the ADA has supported low-fat, calorie-restricted diets as a weight loss method and didn’t recommend low-carb diets because of a lack of evidence supporting their safety and effectiveness. The new guidelines state that both low-fat and low-carb diets are equally effective at helping people lose weight over a year. However, the ADA recommends that low-carb dieters make sure their blood lipids (cholesterol and triglycerides), kidney function, and medication levels are monitored.

“We recognize that people are looking for realistic ways to lose weight,” said Ann Albright, PhD, RD, president of health care and education for the ADA in a prepared statement. “The evidence is clear that both low-carbohydrate and low-fat calorie restricted diets result in similar weight loss at one year. We’re not endorsing either of these weight-loss plans over any other method of losing weight. What we want health care providers to know is that it’s important for patients to choose a plan that works for them, and that the health care team support their patients’ weight loss efforts and provide appropriate monitoring of patients’ health.”

The ADA’s announcement is a major breakthrough because the group is the first of major health organizations (such as the American Medical Association, American Heart Association, etc.) to give any support to low-carb diets. Yet, while long-time advocates of low-carb diets say the recommendations are a good start, they’d like to see them go further.

“We’re pleased that they’re willing to move away from an entrenched position and look at the science,” said Mary Vernon, M.D., C.M.D., chairman of the board, American Society of Bariatric Physicians, and author of Atkins Diabetes Revolution (Morrow, 2004). “But it’s not enough and it isn’t respectful enough of how effective this is as a change in patients.”

Vernon would like to see more recommendations about patient monitoring and continuing education for physicians. “Most doctors aren’t familiar with using this technique because they’ve been told not to do it up until now,” she said. “You have to be educated about how to use it.”

She warned that people with diabetes could experience bad outcomes if their doctors don’t have the right information. “If you drop your carbs and don’t change your medication, it’s very likely you’ll have too much medicine for your body and you’ll have side effects,” she said. “Then the diet gets blamed when it’s not the diet’s fault at all.”

Vernon would also like to see the ADA back off their restriction that people stay on low-carb diets for no more than a year. “What happens if, after a year, your blood sugars are good — should you quit?” she said. “We don’t take people off their medicine if it’s working. It’s not fair to hold this diet to a standard that nothing else is held to.”


Sources
1. American Diabetes Association. January 2008. Nutrition Recommendations and Interventions for Diabetes. Diabetes Care, Volume 31: S61-S78.

Workout Mommy - Move It!

Do you read Workout Mommy's blog? I am a regular reader. I really enjoyed her latest post:

http://workoutmommy.com/index.php/2008/01/07/move-it-monday-card-party/
Hope this gets you moving!

But just in case you need more encouragement, here is a video to help get you in the spirit!

1200 Calorie Menu Plan Week 1 Day 2

Breakfast
½ cup cooked oatmeal
1 cup skim milk
1 teaspoon ground cinnamon
½ cup unsweetened applesauce
Coffee, Tea or Water

Lunch
2 slices whole wheat bread
2 ounces low fat deli meat
Lettuce and tomato
1 teaspoon mustard
¼ cup mixed nuts
Water or Tea

Dinner
3 ounces grilled Salmon
1 small potato
1 cup cooked broccoli
1 tsp butter or butter/oil spread
½ cup pudding made with 2% milk
1 small banana

1200 Calories, 35 gm fat

These figures are based on the Exchange List System for Meal Planning which are nutritional estimates. If you would like exact figures, visit Weight1minute and log your menu plan.

1,200 Calorie Menu - Week 1 Day 1

Suggested Menu

Breakfast
1 slice whole wheat bread topped with 1 Tablespoon peanut butter
1 cup low calorie yogurt
Coffee, tea, or water

Lunch
1 ½ cup mixed greens and 1 cup garbanzo beans tossed with 2 teaspoon olive oil and 2 Tablespoons balsamic vinegar
1 slice whole wheat bread
1 small apple
Water, or tea

Dinner
1 cup vegetable soup
3 ounces skinless roasted chicken breast
½ sweet potato
1 orange
1 cup skim milk
water

Approximately: 1,200 Calories, 70 g protein, 35 g fat, 25 gm fiber

Recipe - Balsamic and Parmesan Roasted Cauliflower

8 cups (1 head) sliced cauliflower

2 Tablespoons extra virgin olive oil
1 teaspoon dried marjarom

1/4 teaspoon salt

pepper to taste

2 Tablespoons balsamic Vinegar

1/2 cup finely shredded Parmesan Cheese

Preheat oven to 450 degrees F

Toss cauliflower, oil, marjoram, salt and pepper

Roast on a large rimmed baking sheet until starting to soften and brown (about 15-20 minutes)

Toss with vinegar and sprinkle with cheese

Return to oven and roast until the cheese is melted (about 5-10 minutes)

Makes 4 servings; about 1 cup each

149 calories, 10 gm fat - 3 gm saturated fat, 7 mg cholesterol, 10 gm carbohydrate, 7 gm protein, 4 gm fiber, 364 mg sodium, 490 mg potassium, Vit C - 120%, folate 22%, calcium 15%

Source: Eating Well

2008 S.M.A.R.T. Goals

It's been 5 days since I've posted at The Menu Coach Chronicles. Shame on me.

I have been busy reading all the blogs that have posted their goals for 2008. The list is long and I'm only half way through the list. I don't like to skim through posts, I like to really analyze what everyone is saying.

I have also been posting at Iowa Avenue - A Weight Management Community. Its getting very interesting over there.

I am also in the middle of writing an educational module for CEU4U which is basically a site where health care professionals go to fine tune their expertise.

Enough excuses for not posting. Here are my 2008 goals for "The Menu Coach Chronicles":

• Post recipes with the nutritional breakdown listed for each recipe.

• Post menus with nutritional info listed. This goal is based on the number one question I get as a dietitian: "Do you have menus that I can follow?"

I know that's just 2 goals, but I can add or take away as needed depending on YOUR needs. You just have to let me know what you want by commenting on my posts. I do listen.

My vision for this site and Iowa Avenue is to be the number 1 place to go for timely and accurate nutrition information and to have fun in the process.

Comments and questions are always welcome.

UPDATE: Now you can post your own recipes and menus and get the nutritional breakdown! It's fantastic. Try it out at Weight1Minute.com BTW, It's free.