Keeping Balance

2012-01-02T09:25:00.000-08:00

I am starting the new year with two new certifications: Registered Dietitian from the Academy of Nutrition and Dietetics (formerly American Dietetic Association) and Health Fitness Specialist from the American College of Sports Medicine.

I also start the year as a Clinical Specialist of Health, Nutrition, and Weight Management.

Not such a bad thing. Could be the makings of one great year.

Here's hoping yours is just as optimistic!

Longevity

2011-09-12T12:51:00.000-07:00

Today I wrote an article about longevity. I don't want to live forever, I just want to be healthy and happy until I get to the end of my life. Eating a good diet increases my chances, but it doesn't mean I adhere to a strict diet. On the contrary, I think I push my dietary boundaries pretty far. Food is closely related to emotion and I, like many other people I know, am an emotional eater. When I get stressed I want simple carbs: sugar! or salt! Yogurt-covered pretzels get me through a lot of hard times. They are just sweet enough and just salty enough to satisfy my needs. They are not on the Mediterranean diet, I'm pretty sure. But they are on the I'm-stressed-and-hungry diet for sure.

Let's exercise. Amen.

The Saturday 5K

2011-09-10T10:58:00.000-07:00

Just finished running the South-Nash-Dash 5K. It's a cool little run near where I live. The turnout wasn't great but there was great camaraderie among the runners who were there. Funny that one sponsor was giving out free beer before the run started! Not sure I could do that. In fact, I didn't see anyone partaking!

It's always nice to see a community doing an activity together, especially fitness oriented. Everyone was laughing and having a good time. We're all neighbors and if you want your picture taken near the finish line, I'm glad to take your camera and do it. A healthy environment lends itself to healthy inhabitants. I am just a lucky man to be part of it.

Chest Workout

2011-09-08T13:06:00.001-07:00

I wrote an article for a certain website today about the Best Chest Workout Period. Unfortunately the editor did not see eye-to-eye with me about what the article should say. Anyway, I'm sure the editor's points were valid so I changed it. But, if anyone wants the BEST chest workout period, let me know! I have it already written!

Enjoy Thursday.....

Becoming Registered

2011-09-07T09:40:00.001-07:00

Passed the RD exam yesterday, so I am officially a dietitian. What a long, strange trip it's been from there to here. I will be putting links to my www.livestrong.com articles here too. This year is half over and I'm just now getting started.

That exam was crazy. I studied for months and memorized volumes and none of what I studied or memorized was on the test. I guess that's life, but I spent many a grieving hour memorizing TPN formulas and working equations only to have none of that on my test. To all new dietetic interns and recent grads, good luck! I am excited about the future but that test left a bitter taste in my mouth.

Summertime...and the livin’ is breezy....

2010-04-15T06:21:00.000-07:00

Seems like Mr. Summer just came in, sat on top of Mr. Spring, and won’t leave. It’s hot and dry. My ambitions of long runs seem to be melting in the heat of the asphalt.

It’s important for diabetics to exercise and eat right. Ok, it’s important for everyone to exercise and eat right, but especially diabetics. Eating right can be as challenging as working out, especially if you’re fond of eating in restaurants. The question gets asked: what’s better: eating out or eating frozen dinners? Well, that’s a good question.

The answer is: Neither. And both. Restaurant food can be full of hidden fats and sugars and lots of sodium. Frozen dinners are notoriously high in sodium. On the other hand, many restaurants are more than happy to accommodate special requests. You have to ask! Tell them you’re diabetic (or don’t want your food overly salted and/or buttered) and if it’s not the way you want it, send it back!

Frozen foods can also be a good option, if you choose carefully. Be one of those label readers who drive you crazy in the grocery store! Once you become one, you’ll learn to be more patient and understanding of those who do. I do. I look for low sodium and lower fat. Generally, an ‘organic’ label will have healthier ingredients.

Another option is: just buy some fresh fruits and vegetables. Making your own vegetable soup is a great way to get all your veggies. Plan some time to make a large pot and then refrigerate or freeze the rest. In the time it takes you to heat a frozen dinner, you can heat some pre-made soup and have a really healthy meal.

Good luck!

Here come the veggies!

2010-03-21T09:43:00.001-07:00

It won't be much longer until the freshly-grown fruits and vegetables start appearing around here. I can't wait. Fresh vine-grown tomatoes are the stuff of dreams. Throw in some okra, some carrots, some green beans, mix it all up and call it a meal.

Guidelines recommend we eat at least two cups of fruit and two-and-a-half cups of veggies every day. That's a minimum. A serving is about a half-cup, so it may sound like a lot of fruits and veggies but it's not. I like to find what's in season in the produce isle and fill my grocery cart. Although, bananas are so convenient, I almost always have them around. A big banana is almost a cup when it's sliced so there's two servings there.

Remember that exercise is so important in a healthy lifestyle. Combine exercise with plenty of fruits and vegetables and watch the healthy results happen!

What better time of year to begin improving a healthy lifestyle than now? What better time to begin than today?

Go do it! Now!

Spring is (almost) in the air!

2010-03-14T14:07:00.000-07:00

“I see daffodils.....”

Couldn’t stay inside this weekend. The weather’s great. The sky is blue, mas o menos, and I’m ready to get my bike tuned up and hit the roads.

I also made some oatmeal cookies. I make healthy cookies but they are high calorie, as most cookies are. I keep the ingredients simple. I substitute not-so-healthy ingredients with healthy ones when I can. I figure if I’m going to have cookies I may as well make them with ingredients I can pronounce rather than buying some cookies with a dozen ingredients I can’t even begin to pronounce.

I try to stay really active, so I’m lucky that I don’t really have to count calories (yet). I know when I’ve had enough to eat and I stop. A lot of people can’t do that, for a variety of reasons. Food means a lot of things to a lot of people.

Type II diabetics really have to count their calories, and their carbohydrates. Someone wrote the question, “I was diagnosed with type 2 diabetes last month. I’m having difficulty understanding how many carbs and sugar I can have each day. I’m finding that nearly everything contains carbs and sugar! Can you help me with this?”

The American Diabetes Association (http://www.diabetes.org/) has great information on choosing the right amount of carbs in a daily diet. For example, a good place to start is around 45-55 grams of carbs per meal. Some foods are really high carbohydrate, so special caution should be given to breads, cereals, rice, and crackers. Simple carbs (think: candies, pies, cakes, cookies) can pack some punch with carbs, so really watch out for those.

Here’s some specifics: there are about 15 grams of carbohydrate in one slice of bread, or 1/2 cup oatmeal, 1/3 cup of rice, or 1/4 of a large baked potato.

Another approach to counting carbs is through food labels. Check out the labels on store-bought food and notice the serving size and then the grams of total carbohydrate. This gives a quick count of how many carbs per serving can be consumed to stay within a given range.

Carbohydrates and proteins and fats are part of a healthy diet. Attention should be paid to all three, so, for diabetics, being mindful of counting carbs is an intelligent approach to healthy living, but don’t overlook the necessity of having proteins and fats in the diet as well.

Now, get moving!

Staying motivated! Sticking with it!

2010-02-27T15:14:00.000-08:00

Eating a healthy diet and exercising go hand-in-hand. One works well with the other. This rule applies for people who are diabetics as well as people who are not diabetics. While eating wisely is crucial for diabetics, it’s also very important for everyone.

I’ve always wondered, when people talk about someone they know who is overweight, they say, “She always struggled with her weight,” but don’t they really mean, “She’s always struggled with her willpower”? It’s not hard to find resources that tell us which foods are good for us. It’s hard to maintain a long-term relationship with those foods. Life gets stressful, or really happy, or really sad, and food (and drink) come into the affair. Unhealthy foods get associated with comfort. When I’m happy, I don’t want broccoli. When I’m sad, I don’t think about eating cauliflower.

Also, it’s easy to eat healthy foods during the week and then splurge on the weekends. Are there ways to stay away from the junk food? Are there ways to maintain a healthy diet and keep healthy foods in your kitchen? Sure.

The number one rule for me is: never bring junk food in the house. This works well for several reasons. First, if it’s not in the house, it doesn’t call to me to eat it (I’m not kidding!). Second, if it’s not in the house, chances are I’ll forget my craving and my desire for junk food will go away. Third, if I really can’t go on without some junk food, I have to get dressed, get in my car, go somewhere, buy it, and then eat it. That’s a lot of work. Not worth the effort. Bottom line: Don’t bring it in the house.

The number two rule is: go for a walk! Just getting outside in fresh air for a few minutes is a great way to clear your head and forget those junk food hunger pangs. Brisk walking is also known as ‘exercise’ and rumor has it that exercise is good for you. Give it a try.

Spring is knocking on the door and I’m waiting anxiously to open it. I’m ready for open windows, grilling out, and friends visiting. I’m ready for fresh vegetables and fruits from the farmer’s market. With options that good, who needs the junk?

Diabetes, Sugars, and all those chocolate bunnies!

2010-02-17T06:11:00.000-08:00

I’m starting to think that Spring might not be too far away. It’s been so cold here for so long I’d forgotten that there would, eventually, be a Spring. Today I remembered.

Spring makes me think of Easter. Easter makes me think of many things and one of those things is sugar. Chocolate bunnies. Chocolate Easter eggs. Those little Peeps things that are, I think, pure sugar. Easter can become one more high calorie holiday if you’re not careful.

Everyone needs to consume less sugar. Diabetics especially have to watch their sugar intake. Too much sugar for a diabetic can be a bad thing. Fortunately, there are some sugar substitutes that can be used safely for diabetics, even in cooking.

The Mayo Clinic addresses this issue (http://www.mayoclinic.com/health/artificial-sweeteners/MY00073) with this statement, “People with diabetes may use artificial sweeteners because they make food taste sweet without raising blood sugar levels. But keep in mind that if you do have diabetes, some foods containing artificial sweeteners, such as sugar-free yogurt, can still affect your blood sugar level due to other carbohydrates or proteins in the food. Some foods labeled "sugar-free" — such as sugar-free cookies and chocolates — may contain sweeteners, such as sorbitol or mannitol, which contain calories and can affect your blood sugar level.”

That website also reminds diabetics that, “Some sugar-free products may also contain flour, which will raise blood sugar levels. Also, remember that foods containing sugar substitutes may also contain calories that may undermine your ability to lose weight and control blood sugar.”

There are a lot of good websites to visit for all kinds of information on living with diabetes. Another site with a lot of information is: (http://destinationdiabetes.americandiabeteswholesale.com/Diabetes-Diet-Nutrition/Articles/Sugar-Sugar-Substitutes). When addressing the diabetes/sugar issue they cover it well here: “Whichever (sugar alternative) you choose, the FDA, the American Dietetic Association, and the American Diabetes Association consider all of them safe and effective replacements for sugar. When including any sugar alternative in your diet, remember:

Carbohydrates and calories still count. “No-sugar” does not mean no carbs or calories!
For sugar alcohols, you may subtract one-half the grams of sugar alcohol listed on the food label from the carbohydrates. (Less than 5 grams of sugar alcohol is considered “free.”)
Be sure to eat foods with sugar alcohols in moderation, especially until you are sure of your personal tolerance limits. GI distress and a laxative effect can occur with excessive consumption. (Extra caution should be taken with children and sugar alcohol; erythritol has the least side effects for both kids and adults).
Hot and cold beverages are perfect places to switch out sugar with sugar substitutes.
When cooking or baking, be sure to use a “baking blend” or a sugar substitute such as sucralose (Splenda) that can withstand high temperatures.

Those little malted eggs are sure good, and one or two won’t break the diet bank. If I eat about 250 calories worth of sugar I’ll need to do about 45 minutes of vigorous housecleaning! (I found that here: http://www.am-i-fat.com/calorie_calculator.html). Knowing that, I can give up the sweets and think more about just being outside and enjoying the warmer weather. And isn’t that what Spring is all about?

Breakfast!

2010-02-16T05:19:00.000-08:00

I may not have a perfect diet but I'm great about eating breakfast. I eat a very healthy breakfast every day. I never miss it. Most days I have oatmeal with some fruit thrown in, and some walnuts thrown in, and then maybe some turkey sausage and maybe some whole wheat toast. I'm usually really full and it lasts me for many hours. I like starting my day the high fiber way.

Interestingly, I had to do a 'cultural report' for one of my classes (I am taking classes in nutrition) and I was drawn to Switzerland. I don't know why. For some reason the voice of Heidi came to me and said, "Pick me, pick me!" So I did. Right off, you know there's Swiss cheese and Swiss chocolate. There's Swiss Fondue. There's Swiss steak. But what interests me most about Swiss food is....muesli. It started in Switzerland. Who knew?

A guy named Maximilian Oskar Bircher-Benner, who was a Swiss physician was way ahead of his time (he died in 1939). He believed that instead of eating lots of meat, which was popular at the time, his patients should eat a diet of raw fruits and vegetables. He came up with a breakfast meal that consisted of a little bit of oats, a little bit of honey, and a lot of fruit. As Wikipedia tells it, "Bircher-Benner changed the eating habits of the late 19th century. Instead of much meat and white bread, he postulated eating fruit, vegetables and nuts. His ideas included not only controlled nutrition, but also spartan physical discipline. At his Zurich sanatorium off Bircher-Benner-Platz, the patients had to follow a somewhat monastic daily schedule including early bedtime, physical training, and active gardening work. His theory of life was based on harmony between people and nature. Some of his ideas originate from observing the daily life of shepherds in the Swiss Alps, who lived a simple and healthy life."

What a cool guy! "Bircher muesli." It's just fun to say.

Enjoy your breakfast!

The First Day of Food, and Balance

2010-02-14T13:47:00.001-08:00

I've written about exercise. I've written about yoga. I'm studying food, so I'll write about food.

It's a cold, cloudy day in mid-February. I could be exercising. I could be eating a salad. I could be practicing some yoga asanas. Instead I settled for some comfort food and a marathon watching of the Winter Olympics. With 60% dark chocolate squares filled with caramel.

I'll start again tomorrow. Really, I will.

It's about balance. Keeping balance. Two days ago I had a hard workout. Yesterday I stayed busy but did not workout. Today I rested. Today I had a huge breakfast (Valentine's breakfast! Eggs, waffles, sausage!) and ate chocolates. I'll readjust myself now and find that balance that I know I can find: healthy diet, exercise, peace of mind. Perfect balance.

I'm also now part of a cool program (www.FOODPICKER.org) that helps diabetics with food choices, helps them stay in balance. Check it out. Even if you're not diabetic, it's a great site with a ton of nutrition information.

Keep your balance!