National Nutrition Month: Spotlight on Healthy Fats

As one of the macronutrients, fat is essential in your diet. But, ounce for ounce, fat contains twice as many calories than protein and carbohydrates. Therefore, high-fat foods can lead to many unneeded calories more easily.


There are different kinds of fats in food. They are different because of the chemical structure. There are two main kinds: saturated and unsaturated.

Saturated means it is carrying the maximum number of hydrogen atoms (no points of unsaturation). It's like a bus with no empty seats. Unsaturated is just the opposite.

Within unsaturated fats we have monounsaturated (missing one hydrogen atom) and polyunsaturated (missing two or more). Your body can make all the fatty acids it needs, except for two!
These are called essential fatty acids and they are the Omega 6 (Linoleic acid) and Omega 3 (Linolenic acid). Because our body does not make these, it means we have to get them from our food sources in order for our body to function properly.

As a good rule of thumb, the more liquid a fat is at room temperature, the more unsaturated it is (for example, oil vs. butter).



Transfat is a fat that has been chemically altered by man. It is an unsaturated fat (liquid at room temp), that has been hydrogenated in order for it to be more stable and prevent spoilage. Because of this hydrogenation (adding hydrogen atoms), we have reduced the health benefits of the unsaturatedness of the fat.




So what now? Stick to a majority of your fats from mono and polyunsaturated fats. And you'll be off to a great start! Also, I'd suggest reading the ingredients labels. Now that you know "hydrogenated" usually means transfat, you should shy away from those ingredients. Furthermore, if you have the option between chips fried in coconut oil, and those fried in safflower oil, you'll know which ones to chose!

Where to find what fats:
Saturated: animal fat, butter, cheese, chocolate, coconut, cocoa butter, coconut oil, cream, hydrogenated oils, lard, palm oil, shortening, margarine.
Polyunsaturated: almonds, corn oil, cottonseed oil, filberts, fish, liquid/soft margarine, mayonaise, pecans, safflower oil, sesame oil, soybean oil, sunflower oil, walnuts
Monounsaturated: almonds, avocados, canola oil, cashews, olive oil, olives, peanut butter, peanut oil, poultry
Omega-3s: canola and soybean oils, flaxseed oil, oily coldwater fish (salmon, mackerel, tuna), soy foods, walnuts, wheat germ
Trans fat: margarine (hard stick), cake, cookies, doughnuts, crackers, chips, meat and dairy products, hydrogenated peanut butter, shortening, many fast foods

National Nutrition Month: Spotlight on Greens

March is National Nutrition Month! I am so excited to share more information with you this month!
I will be highlighting one aspect of nutrition each week of March to shed more light on these interesting topics. First up is GREENS and BEANS! If you have any recipes for leafy greens or legumes, please share!

Today's Spolight: Kale

Kale is such a nutritional powerhouse! It is in the cruciferous vegetable family which includes cauliflower, cabbage, cress, bok choy, broccoli, Brussels sprouts, collard greens, mustar greens, turnip greens, and much more. It's got 1327.6% of your daily value of Vitamin K, 354.1% DV of Vitamin A, and 88.8% DV of Vitamin C (and that's after it's cooked!)! If steamed, it helps lower cholesterol significantly. Also, kale is being studied as a food that lowers the risk of at least 5 types of caner. Lastly, it can help reduce inflammation and detoxify the body naturally. Include this green and other cruciferous veggies in your diet at least 2-3 times per week. Enjoy raw in smoothies, steamed, in a salad, or sautéed! (Plus, look how pretty it is!)

Check out Chef John's great recipe for a delicious healthy Kale Salad! Thanks, Chef John! Be sure to check out his site at Foodwishes.com

Q & A : Vitamins and Supplements

I asked my friends on Facebook what questions they had about nutrition, food, exercise, etc. Now I'm going to answer them. If you have any questions, please leave a comment here or on Facebook or Twitter.

Note: I am not a big proponent of supplements, so my answers might be skewed in that direction. I believe that if you monitor your diet, you should be able to get all the vitamins and minerals you need. I understand that not everyone can eat like a rockstar, so daily vitamins and supplements are ideal. 

Q: "I am taking "Greens+Multi+" once every morning, it is this powder you mix in water or juice. It is from GNC. Should I still take my daily vitamin too?" -Barbara

A: First off, I'd like to remind everyone that vitamins and minerals do not provide energy. They help support cell growth and maintenance, which helps your body use food more efficiently for fuel, but they themselves provide no energy. I also want to note that the water soluble vitamins (B6, B12, C, Thiamin, Riboflavin, Niacin, Folate, Pantothenic acid, Biotin) rarely reach toxic levels in the body; the body excretes these vitamins if blood levels rise too high. The fat-soluble vitamins (A, D, E, K) are stored in fat, and are flushed out slower, thus it is more likely to build toxic levels. So Barbara, click here and look at your list of vitamins and minerals found in your supplement and compare to your daily vitamin. I assume that they have similar levels of vitamins and minerals. You are probably okay picking one or the other in combination with a healthy diet. Just note that your body has an easier time using vitamins and minerals that come from natural sources instead of pill and powder form.

 

Q: "What's the proper way to use protein supplements (powder) if you don't want to gain weight but just stay full? Say for a meal supplement" -Allyce

A: Great question! Those who are looking for a meal supplement in protein powder often have trouble keeping the calories on the lower side. Once people add everything they want to a smoothie with protein powder, it comes out to 500+ calories. On the other hand, many guys use protein shakes as a muscle building snack (usually after workouts) and don't care so much about the calorie count. If you want a low-cal meal supplement, start with a low-cal, low-fat, low-sugar powder (these usually don't taste the best, but they're out there). Second, add 1/2c frozen berries. Berries are the fruit with the lowest sugar and calorie count. Third, add half a banana (optional), water (or milk depending on how many calories you want), and ice. This recipe has a good balance of flavor and calorie count, but I've seen many people just mix protein powder with water or milk. 

 

Q: "What's your thought on CLA?" -Bryan

A: Conjugated Linoleic Acid is being studied for it's affects on weight management. The current studies are not proving much of any claim. There were no significant figures in weight loss or body fat regain. Learn more here. Also, if you know your fats well, you recognize "linoleic acid" as a polyunsaturated essential fatty acid. Essential meaning your body doesn't make these fatty acids, so you have to get them from food sources. Linoleic specifically is Omega 6. Conjugated linoleic is a slightly different/altered form, but can be found naturally in grass-fed meats and eggs. As stated here, men need about 17 grams of linoleic acid a day. And as you can see on the label, this supplement only offers 4% of your daily needs. You can get plenty of omega 6s by eating nuts, healthy oils, and soy products!

Top 6 Snacks for Weight Loss

I've compiled my favorite snacks that will help you manage your waistline and keep you full until your next meal. These are foods that I keep in my house on a regular basis. It would do you good to make sure you have one of these snacks on your person at all times for emergencies. I find that many poor food decisions are made because you get too hungry without proper food choices and your willpower fails. If you know you have a healthy option to tide you over, you are less likely to make poor choices.


1. Hummus + Veggies: Whether you make your own hummus or buy it at the store, it is a creamy dip for your crispy, crunchy vegetables. When you're craving chips, the crunch of fresh veggies will help you satisfy that craving. Just make sure you don't overdo-it on your hummus serving sizes.

2. Fresh Fruit: Sweet and satisfying. With so many different fruits to chose from, there's sure to be a few that you like. Chose one piece for easy grab-n-go or make a fun, colorful fruit salad.

3. Apples + PB: One of my favorite afternoon indulgences! This is a great snack because the peanut butter will keep you full for a long time. You could definitely get yourself in trouble here, though. Just 2 Tbls of PB is about 200 calories. Yep. BUT, you really don't need all that much. Measure out your peanut butter the first few times and you'll be able to eyeball it in the future. Also, make sure you use natural PB. No artificial sweeteners or preservatives, etc.

4. Kale: Kale chips! The best thing since popcorn! Here's what you do: Clean kale thoroughly, dry thoroughly. Tear into chip-size pieces. Spray with olive oil spray and sprinkle with sea salt. Bake at 350 for about 15 minutes until dark and crispy. Kale is also a great addition to smoothies and shakes!

5. Non-Fat Greek Yogurt: Lots of protein, no fat. Creamy and delicious! There are so many varieties of Greek yogurt nowadays so just pick ones with the lowest sugar and the best taste to you. If you buy the plain kind, you can add your own fruit and save on some added and refined sugar.

6. Raw Almonds: Serving size: 1/4c I say that first because it's so easy to eat so many of them! If you pre-measure these into snack baggies, you'll be prepared. You'll be able to grab-n-go and they're easy to store them in your book bag or purse or car.

The Freshman 15 Myth?

If you are a college student, you have most likely heard of the dreaded "Freshman 15." But what do we really know about this phenomenon? There is little research out there to show that a majority of freshman gain 15 pounds during their first year or semester at college (that doesn't mean it doesn't happen). One study at Dartmuth college said that freshman gained only about 3-5 pounds before the end of their first school year. So what's the deal?

Well, let's consider the culmination of all 4 years however long it takes you to graduate college. In a study by Jay L. Zagorsky and Patricia K. Smith, they found that yes, freshman did gain about 3-5 pounds, but so did most college students throughout the rest of their college years. The total weight gain for women was about 9 pounds and men, 13 pounds. Although this doesn't quite reach the "15," these are just samples and studies and are not meant to be accurate for every person out there. 

So now that you know the myth is busted, I'll tell you why some people DO gain weight. I've always chalked it up to a new-found freedom. (1) You haven't been away from home before, so you're doing whatever you want, whenever you want. This lifestyle obviously can take a toll on your eating habits as well. You are no longer told to "eat your vegetables," although I hope you know you should. (2) Also, many college students chose to be on a meal plan. While this seems great (not cooking your first year takes a lot of stress off your shoulders), it can really hinder your chances for maintaining or even losing weight. Although healthy choices ARE out there, it is very difficult to chose a salad over a piece of pizza or wrap over hamburger. Another reason why I'm not a big fan of meal plans is that you do not get to cook. I am a firm believer in learning how to cook for yourself in order to be healthy. (3) If you are always eating out, how will you learn? Being healthy takes time and effort, but once you learn how, it becomes a natural part of life. Taking the time during college to learn how to cook is good "practice" for the rest of your life as a healthy individual.



Let's say you gained the Freshman 15 or you are still afraid of gaining it and you don't know what do to. Here are a few tips to get you in the right direction:


Drink water with meals, not soda! Your body needs water to push through vitamins and minerals to all your cells. If you are not getting enough, you may feel tired and lethargic, and down-right gross! Drinking soda can really pack on the pounds. If you just have to have it, save your soda for a snack in the afternoon or a treat after dinner.

Eat breakfast! This will jumpstart your metabolism. If you've been sleeping all night, your body has gone into starvation mode. This means it is conserving energy and taking anything it gets and restoring fat cells. Eating something as soon as you can in the morning will "wake up" your body and get your metabolism going.

Make sure fruits and vegetables make up HALF (at least) of your plate. Every meal! This will ensure your daily consumption is in an appropriate range.

Do not eat when stressed! Stress eating is a big deal for me, too. I have found other ways to cope with the stresses of writing papers and studying. A good treat is a mental break. Anything that will get you away from a computer or desk WITHOUT food, will help you clear your mind and regroup. Take a 10 minute walk, jog, climb the library stairs a couple times, draw a picture, call your mother. Anything! You may find that you aren't even hungry!


Get enough sleep! Naps ARE cool! (just not during class) Being tired and hungry go hand in hand because of hormones in your body.

Stay active! Chances are your college has a recreation center. It's always fun to try a new fitness class with a friend!

Mindset for New Years Resolutions Success

Hope you're all having a wonderful new year! Mine has crept up slowly on me, but I'm ready to dive into this year. There are so many exciting things happening in all our lives. I hope this new year brings as much excitement to your life as it has to mine!

Just thought I'd throw out a blog about mindset. We are all a little more conscious of our bodies around this time of year, but let's try to be more conscious of our minds. If we do so, everything will fall into place!

Here's a great article that will get you ready to tackle the new year, head first! I particularly like this because it looks at weight loss as something that can be practical change to your lifestyle and not a burden. I try to teach my clients these principles in their sessions. I am a firm believer in practicality!

First Step Nutrition - Upgrade Your Mindset For Success