Another person asked about intermittent fasting (IF) today. I really need to work on my poker face. Is it going to kill you? Probably not. Is it going to help you? Ehhh maybe. It’s hard to relay info to folks that don’t really want to hear it, but here goes. IF can work for you, but it isn’t any better than good old calorie restriction (within moderation).

According to a review article a few years ago…
“While intermittent fasting appears to produce similar effects to continuous energy restriction to reduce body weight, fat mass, fat-free mass and improve glucose homeostasis, and may reduce appetite, it does not appear to attenuate other adaptive responses to energy restriction or improve weight loss efficiency, albeit most of the reviewed publications were not powered to assess these outcomes. Intermittent fasting thus represents a valid – albeit apparently not superior – option to continuous energy restriction for weight loss.”

So, do it if you want to, but it’s not magical and isn’t the “next best thing”.

 

https://www.sciencedirect.com/science/article/pii/S0303720715300800?via%3Dihub

So what do you eat? It depends.  It depends on your goals, weight, physical activity level, body composition, dietary preferences, etc…  There is NO magic pill or quick fix to help you get to your goals; just a little bit of elbow grease and patience!

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Barriers to fitness

As a dietitian I hear about excuses all the time, and usually I have a quick comeback for them.  But when it comes to myself, I find it a bit harder to give myself recommendations.  These past few weeks have been hard as far as physical activity goes.  I ran my very first half marathon in April and have since taken a little break, but boy do I feel it.  I hit snooze in the morning way too many times and my energy levels are screaming for me to stop.  Yes I get an extra hour of sleep in the morning, but then I miss my morning classes at the YMCA.  I try to justify it by telling myself that I’ll do weights at the house prior to work, but it’s never as challenging as my classes at the YMCA.  This morning I FINALLY got up on time, had the world’s best cup of coffee, and drug my lazy butt to class and I felt awesome because of it!  My legs are sore, but it’s the good kind of sore.  I’m walking a little funny today, but hey…it was leg day.  If I can find a way to get out of bed in the morning so can you.  Figure out what motivates you in the morning. For me, it’s the calm before the storm; the few minutes of silence before the kids wake up and the craziness begins.  I was deleting massive amounts of emails today and came across an article from motiontrax today titled “Fitness Hack:  4 time savers that will help you fit fitness in”.  Well hello article, where have you been the past two weeks.  The author states that lack of time, motivation, knowledge and money are the key things that prevent people from being physical active.  As I read the article I compared it to both my situation and also my husband’s.

First-lack of time.  Who has enough time?  There are never enough hours in the day.  My day (on a good day):  wake up @ 5am, drink coffee, leave house by 5:30 to make it to the gym class by 5:45.  Leave gym at 6:30, head home, let the dogs out and feed them, wake the boys up, shower, wake the hubby up, and then get everybody fed and lunches made.  Leave for work @ 8, work a few hours, run at the gym during lunch, work a few more hours, go home, pick up the kids, take them to sports, and get a small break while I watch them practice.  Head home, cook dinner, get the boys bathed, and get into bed by 10pm.   I’m fortunate enough that I can eat at my desk so that I can fit in a workout during lunch, but not all people are able to do that.  Let’s look at the hubby’s schedule:  Wake up at 7, shower, iron clothes, get dressed, and leave the house at 7:30 to take the youngest to daycare.  Get to work at 8, eat lunch, work, go to class after work, go home at 9pm, eat and go to bed by 10.  Hmmm…he has time to work out during lunch or wake up earlier to get a workout in.  Maybe one of these days he’ll do that, but until then I’ll keep making caring suggestions on how he should/could work out with me.

Second-motivation.  I am extremely motivated because I have to remain within a certain weight range to stay in the military, but I also like exercising and the endorphins that are released due to exercise.  It makes me feel AWESOME, and I love it!.  I will probably never have a six-pack or thin legs but I’m ok with that.  My belly supports my cup of coffee in the morning and is actually acting a a prop for the laptop right now!  My legs ran a half-marathon last month so who cares if they’re a little flabby and not very toned.  My motivators aren’t for aesthetics, but based on the way I feel post exercise and because I kind of have to for my job.  Ehhh, it’s still motivation.  The hubby on the other hand…we’re still working on his motivation, but it surely isn’t for the reasons I listed above.  I’ll have to post later about his YMCA adventures.

Third-knowledge.  This particular issue shouldn’t even be an issue with the plethora of information floating around about different exercises.  Almost anything can be considered as exercise.  The walk across the parking lot to get into work…yep! Walking the stairs instead of taking the elevator…yep!  Chasing your kiddos around the yard or house…yep!  If it gets your heart rate up and gets your body moving it counts.  Some exercises are better than others, but anything that gets you moving to begin with is a great first step.  If you have never done any sort of exercise before start out with walking.  If you’ve already mastered that, try speed walking and adding light weights into your routine. The general recommendation is 150 minutes of week of moderately intense physical activity (cardio) with two strength training (weights or body weight) sessions per week.  Some simple strength training exercises that I like to do are pushups, squats, lunges, and planks.   You don’t need any equipment and can basically do them wherever you please.  You don’t have to hire a trainer (although one might be helpful to ensure you aren’t injuring yourself and you’re doing exercises correctly).  I choose to go to the gym for classes because I’m not very creative, but when I don’t go I stick to the basic strength training exercises at home, run, swim, or bike.  It’s fun and I like it.  The hubby…he knows what to do, but he’s still stuck at number two.

Fourth-money.  Man, that’s another one that we may feel like we’ll never have enough of.  But if you think about the example above, you don’t need to spend a lot of money on exercise equipment.  If you’re running, walking, or going to the gym ensure you have good shoes that will support you during your activities.  If you’re swimming, you might need a bathing suit (or not depending on where you’re swimming).  But the key thing is…you can fit fitness in anywhere.  Are your kids playing soccer? Walk or run around the field while they’re practicing.  You can still watch them and fit in a workout at the same time? Do you have to watch a TV program every week? Make it your workout time…whether your activities occur throughout the whole show, or just during the commercials; it is better than nothing at all.  You don’t have to have a gym membership to get active.  I make sure I budget for our gym membership, but I know when we move again (we’re military so it’s in our near future) I may not have that luxury for a while.  It will be back to basics until we can budget for it again.

I’m sure there are plenty of other excuses that prevent folks from performing physical activity, but let me know what they are and I’ll give you an alternative.  There are plenty of resources to assist you on your healthy journey.

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Life goals

So, I wanted to be a Registered Dietitian and I enjoy it but do you ever wonder if there’s more? Oh man I do on a a daily basis. I LOVE talking about nutrition but sometimes You can only repeat something 500 times before you want to pull your hair out. I had a student come to me today asking about how he can be a RD. The road isn’t quick or cheap and oftentimes isn’t as financially rewarding as it should be, but I enjoy it. As I was talking to him about his life goals: fitness, nutrition, financial stability, and promotions I realized I’m glad I’m where I’m at. I took my kids to practice today, I cooked dinner, I helped with their homework, and I yelled at the flooded bathroom after bath time. But you know what…I was there! They may not remember crazy mommy after bath time (wishful thinking on my part), but they’ll remember me. Sometimes it takes a student asking about his/her path that makes us realize we’re where God wants us to be. So to that guy today…Thanks!

I may not be the best and my patients may not listen all the time, but when one does it makes a world of difference.

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Orgain protein shakes

Here lately I’ve been looking for protein shakes after my mid-day run. Breakfast is always easy: gym then cereal with yogurt and fruit; however lunch is different. I’m ALWAYS on the run. I received a sample of Orgain and I’m in love.

Created by a M.D. and cancer survivor I became interested. Below are a few of my thoughts.

It’s organic-OK…I buy something’s organic, but not all. I probably wouldn’t go out of my way to buy an organic shake.

Free from preservatives, artificial sweeteners/colors/flavors-this one is a biggie for me. I consume way too much artificially sweetened beverages and need to cut back. This is tasty without adding all the extra stuff I don’t want.

Soy free-I’m not opposed but I know some are. Plus, soy creates stinky (and I know…I live with 4 boys) flatulence. Seriously…STINKY!

Gluten free- I don’t have celiacs disease and am not gluten intolerant so it doesn’t sway me one way or the other.

Bottles are BPA free-yeah! There are plenty of negative side effects of consuming products in BPA containers so I’m pleased this isn’t impacted.

Easy to store- they don’t need to be refrigerated until after opening, but it does improve the flavor.

Availability-online and plenty of stores.

Variety-comes in a variety of flavors (strawberries and cream is my favorite), some are vegan (hemp free) so our military can safely consume, and comes in premade or powder form. I’m not a fan of the chocolate, but I don’t like chocolate shakes anyway.

All in one nutritional shake: Per 11 oz-250 calories, 7 g fat, 32 g carbs, 16 g protein, moderate amounts of vitamins and minerals (ranging from 2-40%).

Not bad for a meal replacement, but it could be higher in carbs for a post exercise drink where a 4:1 ratio of carbs:protein is preferred.

Tasty! This shake doesn’t taste gritty or artificial and even the chocolate isn’t chalky like many others. I wish they had more fancy flavors, but then they might have to put some artificial junk in there. So I’m happy!

What do you think? Do you want to try some? If so, let me know and I’ll send you a few coupons. You won’t be disappointed. If not, what’s your favorite protein shake?

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Ughh the dreaded weight gain

Ahh the holidays! People love the time away from work and the ability to spend more time with family, but many don’t enjoy the extra weight gain that can accumulate during this period of overindulgence. It starts with an office party followed by your significant other’s office party. Then you attend a farewell for a co-worker, a holiday luncheon on post followed by the children’s holiday parties. With all these extra commitments you may not find the time to exercise as frequently as you’d like. Combine the reduced physical activity along with increased caloric intake and you’re left with clothes that are a little too snug and a scale this is creeping upward. Your plan may be to hit the gym hard after the Holidays and use the wonderful cardio equipment housed there. They can be great resources during implement weather when you can’t exercise outside, but don’t rely on their caloric expenditure estimates because they are not accurate. However, there are available tools you can use to help prevent weight gain and get back on track with weight maintenance by providing accurate caloric expenditure estimations tailored for you. Everybody is unique due to body composition and genetics, so many factors affect our metabolism and subsequently our calorie burn. Luckily there is a quick calculation to help you determine how many calories you burn during various activities. A metabolic equivalent (MET) is a factor you can use to calculate this expenditure. The chart below shows different METs for different activities and can make computing your caloric expenditure effortless. For example, if a person jogged at 5 miles per hour (mph) their MET would be 8 for that activity.

mets

So what does this mean to you? If the treadmill says you ran 2.5 miles and burned 400 calories, does it matter if you weigh 150 or 200 pounds (lb)? Definitely! That’s why the cardio equipment shouldn’t be trusted. Let’s look at why. Get your scale and your calculator out so we can get started. First, step on the scale to find your body weight. Second, convert your weight from lb to kilograms (kg) by simply dividing by 2.2. If you are 150lbs divide 150 by 2.2 to convert lb to kg.

150/2.2=68.2kg

If you are 200lb, divide 200 by 2.2. 200/2.2=90.9kg

Next, multiply your weight in kg by the duration of your activity (in hours) and then by the MET for your activity.

(body weight in kg) x (duration of event in hours) x (MET) = calories burned during activity

68.2(weight in kg) x 0.5 (1/2 hour) x 8 (jogging 5mph) = 273 calories or

90.9(weight in kg) x 0.5 (1/2 hour) x 8 (jogging 5mph) = 364 calories

Not bad for a 30 minute workout no matter what your weight is, but the two numbers differ. The 200lb person burned more calories doing the same activity because there is more weight to move and the body has to burn more calories (expend more energy) to complete the activity. If a person is solely relying on the information given by cardio equipment he or she may be under- or overestimating his or her caloric expenditure during exercise.

So, what can you do with these numbers? If you think about the calories you burned running and compare it to food (there are many images online that compare holiday meal items with different activities) you might rethink that second helping of mashed potatoes or that piece of pecan pie. If a 200lb person consumed a four ounce serving of ham and did the physical activity mentioned above in the calculation he or she would have burned the calories consumed from that ham (345) since he or she burned 364 calories from running. Considering a typical Thanksgiving meal is 3,000 calories, the same 200lb person should run at a pace of 5mph for 4.25 hours to burn off that one meal. Wow, it surely puts things in perspective. I’m not saying you can’t enjoy your holiday meals or even the occasional treat, but ensure you’re consuming appropriate portions and continue with your exercise regimen to maintain your weight.

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FNCE 2017

I just got back from the 2017 Food and nutrition conference and expo in Chicago, IL.  I’m so excited to share some of the things that were discussed. I’ll give you a quick teaser about topics:

ketogenic diets

intermittent fasting

fiber

b12

and so much more…stay tuned!

533291E4-3DF9-4833-94F6-882A63ED8361

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Review of Vega Protein+ Snack Bar Chocolate Peanut Butter flavored

I’m on a big no dairy/meat/eggs kick due to watching way too many documentaries involving conventional farming/ranching.  So, when I received a sample of this bar I was super excited.  The package claims “contains 11% more of the daily value for protein than Vega Snack Bar”.  Considering this bar has 11g (14% DV)  and the Snack Bar has 5g (3%).

I probably should have read the ingredients before I ate it, but that’s ok…too late now.  There are quite a bit of ingredients in the bar which are listed below.

“PROTEIN BLEND (PEA PROTEIN, BROWN RICE PROTEIN), ORGANIC BROWN RICE SYRUP, DARK CHOCOLATE (ORGANIC SUGAR, PALM KERNEL OIL, CHOCOLATE LIQUOR, COCOA POWDER, COCOA POWDER (PROCESSED WITH ALKALI), SUNFLOWER LECITHIN, NATURAL FLAVOR), ORGANIC TAPIOCA SYRUP, ALMONDS, ALMOND BUTTER, INULIN (FROM CHICORY ROOT), RICE STARCH, ORGANIC DATE PASTE, ORGANIC AGAVE SYRUP, VEGA SAVISEED (SACHA INCHI) OIL, CARROT JUICE POWDER, ORGANIC BUCKWHEAT, ORGANIC ALFALFA SPROUTS, NATURAL FLAVOR, BROWN RICE CRISPS, QUINOA SPROUTS, CHIA SEEDS, HEMP SEEDS, SEA SALT, MARINE ALGAE CALCIUM, ORGANIC ALFALFA GRASS, ACEROLA CHERRY EXTRACT, KALE, PALMYRA SUGAR, SUNFLOWER SEED OIL POWDER, DRIED FRUIT AND VEGETABLE BLEND (SPINACH, BROCCOLI, CARROT, BEET, TOMATO, APPLE, CRANBERRY, ORANGE PEEL, BLUEBERRY, STRAWBERRY), ORGANIC VANILLA EXTRACT, MUSHROOM EXTRACT, NIACINAMIDE [VITAMIN B3], PANTOTHENIC ACID [VITAMIN B5], PYRIDOXINE [VITAMIN B6], RIBOFLAVIN [VITAMIN B2], THIAMIN [VITAMIN B1], BIOTIN [VITAMIN B7], FOLATE [VITAMIN B9], PHYTOMENADIONE [VITAMIN K].”

The second ingredient is sugar, but it does contain chocolate so I’m not extremely surprised.  I do appreciate that there are no artificial sweeteners in this bar as they tend to leave a bad aftertaste in my mouth.

On the plus side, I really enjoyed the peanut taste along with the crunch.  It reminded me of eating Spanish peanuts or home made peanut brittle.  It contains unsaturated fats, potassium, vitamins A, C, D, K, B6, B12, calcium, iron, thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, and phosphorus. If you have Celiac’s disease this would be an appropriate bar because it doesn’t contain gluten. It does contain dark chocolate so it’s a tad bit better for you than milk chocolate due to the extra antioxidants.  I’d like to think that I’m doing my body a little good by eating this versus a milk chocolate bar.

It’s a bit chewy but not annoyingly so.  The protein to carbohydrate ratio isn’t perfect for a post workout snack, but it would work if I added a small fruit.

Not a bad bar, a tad bit on the pricey side at $6.99 for a pack of four on their website (myvega.com).  If these are on sale at my local store I’ll probably pick up a few to have on hand.  What do you think?

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Review of Clif Bar Nut butter filled Organic Chocolate Peanut Butter

I will be the first to admit that I love anything peanut butter…and I mean anything.  I would probably eat peanut butter crickets if the opportunity presented itself. Ok, well maybe not crickets.  I’ve had long been a fan of Clif bars because they’re delicious for the most part and tend to be pretty satisfying.  I remember picking up a Clif Nectar bar years ago and thinking I found heaven because it tasted so good!  Needless to say…this bar doesn’t disappoint.  There are more ingredients than the nectar bars, but that’s ok.  A 1.76 oz bar brings in 230 calories (which is pretty calorically dense if I do say so myself), 11g fat (and only contains 2.5g saturated fat), 26g carbohydrates, 3g fiber, and 7g protein.  Overall a really good snack or a light breakfast.  I ate this while watching one of my kiddo’s soccer games and it help me over for a couple of hours, and much less hassle (and probably less calories) than dipping my apple slices in peanut butter.  If you’re a huge PB fan like myself this bar may be right up your alley!

clif

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Quest Bar Cinnamon Roll review

I’ll have to admit, I was super excited to try this bar because I love cinnamon rolls and I need extra protein in my diet.  At only 110 calories, 4.5g fat, 7g fiber and 12g protein per bar it sounds awesome right?  Fairly low in calories and is equivalent to a banana this can be a great snack to add to your diet.  This bar also offers fiber which I love!  Fiber is great for your cholesterol, bowel movements, and helps with satiety.  Eating one of these bars will provide about 30% of your daily fiber intake (25-35g/day RDI), which is pretty easy to consume.  I really enjoy the protein aspect of this well.  Many bars that I’ve tried either have fiber or have protein, but many don’t have both.  There are various protein recommendations but I try to stay around 0.8-1.2g/kg body weight.  You could also base your protein intake off your calories consumed and shoot for 20% of calories (you can go a bit lower or higher if you choose, but I like 20%).  If I consumed 1500 calories/day I should aim for 75g/day.

 

Well, even though there are positives to this bar I really didn’t like it.  You can taste the sucralose (Splenda) and it leaves a less than desirable aftertaste in your mouth.  It also feels a little grainy and isn’t pleasing to consume.  At roughly  $2 per bar it’s a little pricey for me.

If you don’t mind any of the above negatives (grainy texture, artificial aftertaste, and pricey) eat up!  If you’re like me and still on the hunt…I’ll provide more reviews on bars that I actually enjoyed even though they were a bit higher in calories.

 

If you’re interested in purchasing, you can go to http://www.questnutrition.com/beyond-cereal-bars/beyond-cinnamon-cereal-bar/, amazon, or your local supermarket.

 

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Review of MyoPlex Pre-Workout

One of the added benefits of AmazonPrime is to order sample boxes for a fee and then receive credit for the same amount when you order certain products.  Naturally I ordered samples right away because I love trying new things.  Two of the items that were sent in my box was MyoPlex Pre-Workout mixes (one lemonberry and one blood orange).   I’ve been looking for a pre-work to use in the morning to give me an extra boost without the added calories from my coffee creamer.  I know the perfect answer would be to drink black coffee but that’s not happening.  So, I set out to try a few things.  I mixed the lemonberry mix with 12 oz of water (even though it says 4-6 oz because I find they are always too strong for me) and OMG it isn’t tasty.  It mixed fairly well in my blender bottle but it tastes thick and bitter…kind of like the bitterness you might experience with accidentally eating a bit of orange rind or licking the adhesive on an envelope.  I know…appetizing, right?  You can also taste the supplements that have been added so you get the aftertaste of chalkiness.  I tried adding more water to it but no change!  On the plus side, it is a very beautiful cherry/redish-purple color…probably from the beets extract?  I wonder if I can talk the hubby into drinking it.  From a nutritional standpoint the supplements appear to be ok…a bit high on caffeine (300mg per serving) so if you’re sensitive to caffeine this may not be the product to you.  Generally I don’t recommend my patients consume anymore than 400-600mg caffeine per day.

 

Bottom line:  if you don’t care about taste and/or like bitter chalky drinks this might work for you!

Link to website for purchase if you choose to do so:

https://www.bodybuilding.com/store/eas/myoplex-pre-workout.html

 

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