The End of the Low Fat Diet?

I am asked about fats a lot in my job at a heart hospital.

Lots of patients come in and tell me they were on the "see food and eat it" diet prior to their bypass surgery and their physicians told them they really need to consider cleaning up their diet.  But does that mean low fat?  Research points to the answer being "no", but it also doesn't mean we get to eat chocolate, cheese and coconut butter with reckless abandon.

A friend of mine and her intern posted a really great article on this topic here.  I encourage you to take a look!

As always, if you have any questions or would like some help figuring out your own dietary plan, feel free to contact me!

Salt/Sodium -- how much is too much?

I currently work at a heart hospital and I hear this question a LOT!

The American dietary guidelines for salt intake differ by age, but honestly,  for MOST adults, a daily "budget" of about 2000-3000mg/day is completely adequate.  The typical American diet contains too much salt; studies show the **typical** intake in the US is closer to 6000mg or more!!

CERTAINLY, as we age, particularly after about age 55, we ALL need to aim towards the 2000mg end -- the reason is, sodium has a tendency to increase blood pressure and therefore increase the work the heart and kidneys have to do. There is a really good (and short!) overview of the salt issue on the American Heart Association website.  They also have a pretty neat little "sodium tracker" here.

The unfortunate news for those tracking sodium intake, however, is that sodium is in many foods we eat.   I often say "anything in a box, package or can"....but that even means breakfast cereals, canned vegetables, breads, tortillas, crackers, cheese, deli meats, etc. and as these foods form the foundation of the typical american diet, it can be pretty overwhelming to figure out what to do.

I had a patient recently tell me that a low salt diet was "like licking glass"!!!  Salt is a mineral required for human life, so we don't want a NO sodium diet, just a LOW sodium diet.

So, what CAN you eat? As it turns out, fruits and vegetables (not canned, but fresh or frozen are fine), are almost completely salt free. Also, fresh lean meats such as salmon, tuna, fillet steak, chicken, turkey breast and so forth are also very low in sodium (as long as you don't add a bunch to it when cooking).

So I have two takeaway messages for you:

1) KNOW WHAT YOU ARE EATING. TURN THE PACKAGE AROUND AND READ YOUR LABELS.  If it has a label, it will tell you how much sodium it contains.  And guess what, if it doesn't have a label (eg, fresh meats, fish, fruits and veggies), it doesn't have an appreciable salt content.  Also look up the salt content of the foods you order at restaurants online -- most restarants use a LOT of salt, so it will help you recognize where your sodium intake is coming from.

2) SPEND YOUR 2000mg BUDGET.  You have a budget, so use it.  Humans need salt. and we like it too.  Just spend it wisely by referring to 1).  :)

Low salt does not mean low flavor....you just have to find other seasonings with herbs and spices to help season your food.  Feel free to share any favorite low sodium recipes below!

Helpful Cooking Tips for those with Chronic Illness

So very many of the people I work with are managing an underlying medical condition, which may cause pain, fatigue, weakness or difficulty standing for long periods of time.

I saw this really great article today and thought I would share it.  The article is written for those with Rheumatoid Arthritis, however the tips are great for anyone having difficulty cooking home meals.

We know that meals cooked at home tend to be lower in salt, fat and calories, so if you are working on getting your weight back to normal after the holidays, it is worth the extra effort to try to cook at home.

Kitchen Tips

If you need some help devising a personalized food plan, I would love to work with you!

Healthy, Sensible and Delicious!

Now that the holiday season has almost come to a close, I thought I would share a couple of concepts for getting back to regular food habits.

Get back to a healthy food routine

I encourage you to consider adopting a 3 meals-a-day routine.  Just like sleeping and waking, humans really do need to eat at least 3 times a day to function at our best.  And if your meals are more than 4-5 hours apart, consider adding a small snack, around 100-200 calories, to help bridge the gap to your next meal.

Deal with any small weight gain now

If you have gained a bit of weight over the holidays, it will be easier and quicker for you to deal with it immediately (read: start today!!), than wait until it's 5 or 10 pounds (or more) and several weeks worth of work.  Cut down your portion sizes, eliminate the treats, and move 30 minutes every day.  Repeat until you get back to the weight you like to maintain. :)

Find some healthy and yummy new recipes

Holiday food is so special because we tend to use ingredients we don't use all year round - lots of cream, butter, cheese, bacon....and so on.  Most of us cannot eat like this year-round and maintain a healthy weight.  So, find some new and yummy healthy recipes such as these ones below, to help you get back on track!

• American Institute for Cancer Research  - you can download these for free here
• Use MyPlate on Pinterest to help with portion sizing and here for recipe ideas
• The Food Network has some nice ideas too

Avoid Fad or Crash Diets

Studies show the majority of people who adopt a fad or crash diet gain all that weight back or MORE later.  Be kind to the body God gave you, realize that this is a journey, not a destination.  Gently adjust your habits (less calories, more exercise) until you get back to where you like to be.  It comes off the same way it went on...little bit, by little bit, by little bit.  So be patient and kind to yourself!

And contact me if you would like some personalized help and a one-on-one plan to acheive your goals!

Holiday Weight Gain

Well, it's that time of year again.  Those of us who on the one hand, love all those wonderful and special foods that only come around once a year during holiday season, but on the other hand, dread the inevitable holiday weight gain.  It's an age-old dilemma.  And with obesity rates in America at an all-time high, it's a battle with which so many of us struggle.

Given that the conventional wisdom of "eat less and exercise more" doesn't seem to be working, I went in search of some new and perhaps alternative, maybe even kooky, ways of managing this difficulty issue so fraught with feelings of guilt and failure.

Here are some things I found.  What the heck, what we are doing isn't working, so perhaps we could try something new this year? Lets take a look....


1)  Guilt and Food......two things that have absolutely NOTHING to do with each other! We inflict this on ourselves.  And while we're at it- punishing yourself for overeating, by eating more food....well....let's try to quit that habit too.  Listen to your self talk, own it, change it, repeat as needed. :)


2) Deprivation doesn't make you feel good, and eating until you feel uncomfortable with a belly ache really isn't fun either.  A friend of mine wrote this blog entry and I think it's great!

Hey Listen, you don't have to gain weight during the holidays.



3) On facebook, "Like" the Institute for the Psychology of Eating.  They publish some really interesting videos and while some of them may seem a little bit kooky, others of them ask questions that may help you gain a more healthful relationship with food. Here's an example I quite like.  Spiritual Lessons We can Learn from Weight

And lastly, if you do happen to gain a few pounds, see 1), follow 2) and 3) and deal with it as a little bump in the road.  This life is a journey, not a destination, after all!

If you have any tips that help you during this time, I'd love to hear from you!

Are You Hungry?

I've been meeting with a lot of people lately to help them with weight loss.  I guess January through Spring time is somewhat of the season of weight loss in this profession! 


It has reminded me that for humans, food is so much more than just an energy input.  We all have our own likes and dislikes based on taste preferences -- basically the "what we eat" side of the equation.  To some degree, we can categorize these into having a "sweet tooth", or loving salty foods, or disliking vegetables and so forth.  And as a Dietitian, we love to tell people what their plate should look like, or how much [insert food item here] they should have, etc.  And these are great life skills, but they don't really get to the root of the behavior change needed to alter a lifetime of poor food habits.


So it's important to focus on why we eat the things we do, and in this regard, I have found every individual to be completely unique.  One of the conversations that I think is the most helpful starts with the question, "do you ask yourself if you are hungry?". 


It's interesting to guide someone through the underlying emotions and habits around food.  Sometimes its centered around early family habits such as the requirement to eat everything on your plate "because there are starving kids in Africa...."...you all know how that goes!  Sometimes, food is used to sooth, comfort and calm.  And often in our culture it's used to celebrate!  It's important on your own journey not to judge these feelings, just to understand them.  With awareness, comes the ability to proactively make decisions, rather than being led by what you might interpret as "cravings".  Essentially, I help people engage the cognitive side of the brain, to gain back some oversight of food intake, instead of allowing these underlying feelings and habits drive everything.  Because in the conscious understanding of your own decisions, you can gain back control of a part of your life that may seem beyond your control.  And doesn't that feel comforting?  :)


If you would like my help on the journey to better eating, I'd be delighted to help you with a nutrition plan you can Live With!!

The New Gluten-free Fad

Gluten-free products are everywhere these days and it seems that going gluten-free is as much of a trend as the Atkin's Diet was in the 90's.  While there truly are some people who have a gluten allergy, they account for only 1% of the population.  What's up with the others, you ask?  In my experience it is true that some people have a gluten intolerance (not the same thing as an allergy) which may be relieved by avoiding gluten.  However, for the vast majority of people following a gluten-free diet, it's (erroneously) perceived as promoting health, vitality, disease avoidance and weight loss.  I've even seen gluten-free dog food!

Here is a great and concise article, consulting with some fellow Registered Dietitians, on the risks of gluten-free.  http://www.foxnews.com/health/2013/03/12/why-shouldnt-go-gluten-free/

Basically, I'm not really sure why you would sign yourself or your family members up for this new diet fad unless you really felt you had an allergy or severe intolerance.  Furthermore, if you really feel you have an allergy or severe intolerance, consult with a Registered Dietitian who can determine if a gluten-free diet will be of benefit to you and advise you on how to replace the nutrients you are eliminating with the gluten.