Dulling Hunger
What if we could dull hunger and help prevent obesity, diabetes and heart disease just by eating something? The answer is protein. If you’re trying to lose weight, protein is crucial. To lose weight we need to eat fewer calories than we were previously consuming and more of the calories should come from protein. This helps preserve calorie-burning muscle mass.
Protein, unlike carbohydrates, will help keep you full longer (like fat). Carbohydrates will cause your blood sugar to spike and then quickly drop leaving you hungry. Spread out your protein intake during the day. Eating protein at all three meals, plus snacking two or three times a day on protein will help you eat less overall. People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who eat a carb-heavy breakfast, like cereal, fruit, and milk.
There are many foods that provide a good dose of protein. The best protein sources are nonfat/low fat dairy products, eggs, lean meats and fish. Eight ounces of low fat milk contains 8 grams of protein while an egg gives us 7 grams. Three ounces of meat, about the size of a deck of cards, gives us 21 grams. So if you are looking to lose weight and keep hunger at bay, make a conscious effort to make room in your diet for protein.
Mary Jo Brunner MS, RD, CD
Kick the Low-Fat Concept Out the Door
People have a fear of eating fat. We can thank the 1990’s low-fat diet craze for this fear. Fact of the matter is that our bodies rely on fat for giving us healthy skin and hair, protecting our organs, maintaining body temperature, and helping us digest, absorb and transport vitamins A, D, E, and K. It is a must that we eat fat. There are fatty acids that our body cannot make and must be obtained from food. These fatty acids are important for controlling inflammation, blood clotting, and brain development.
Eating fat does not make us fat, unless of course we eat too much of it and the same goes for carbohydrates and protein. About one quarter to one third of our calories should come from fat. Our foods contain good and bad fats. We should choose moderate amounts of good fat containing foods while limiting bad fat containing foods.
Good fat containing foods include avocados, almonds, walnuts, peanuts, olive and canola oils, salmon, flaxseed, and sunflower seeds. Small amounts of these foods will give us the healthy fat that our bodies need. Keep in mind that a whole avocado has over 300 calories so consider eating a portion of it at once. Enjoy just a handful of nuts. A quarter cup of almonds is just over 200 calories. Drizzle a teaspoon of olive oil over foods. Just like other foods, if we eat good fats in moderate amounts we will be on our way to a healthier diet.
Mary Jo Brunner MS, RD, CD
Got Milk?
America is stocking its shelves with multiple varieties of milk products to mimic taste, flavor, and most importantly, its unmistaken nutritional value.
“I just don’t think that cow’s milk is cutting it…”
As odd as it sounds, humans are the only mammals that drink the milk of other species! If cow’s milk is meant for their young, why do we drink it?
- Rich in calcium, essential in bone formation
- Contains essential vitamins and minerals that help us reach our daily nutrient requirements and fight disease
- Great source of protein and carbohydrates to build muscle and fuel workouts
Along with the above advantages come disadvantages Americans commonly experience that force them to look for other milk products that offer beneficial side effects.
- Higher fat options increase saturated fat intake associated with cardiovascular disease
- Pasteurization and homogenization alter milk’s protein structure and kills essential nutrients
- Contributes to fibroid conditions, PMS, reproductive system problems, migraines, and bowel disorders
“But isn’t milk difficult to digest?”
- There is an enzyme in our stomachs called rennin, which helps us digest milk. This enzyme decreases in most children by 8 years old. Another enzyme that helps break down milk is called lactase- a deficiency of, or “lactose intolerance” is present in as many as 70% adults today.
Milk-Product varieties increasing in popularity
Soy
Pros:
- No lactose intolerance issues
- High in protein and rich in omega 3s
- Contains fiber along with multiple vitamins and minerals
- Increases estrogen levels
- Affects Vitamin B12 Absorption
- Increases the body’s requirement for Vitamin D
- MSG is found in many soy products,
- Has been shown to cause infertility & promote breast cancer.
Rice
Pros:
- Vegetarian/vegan friendly
- Protein & calcium fortified varieties
- Gluten free & low in fat
- Be careful of additives and sugars
- Distinct flavor that everyone might not enjoy
Almond
Pros:
- Rich in vitamin E, an essential vitamin that works as an antioxidant in our bodies
- Fortified with calcium to build and maintain bone strength
- Creamy texture that tastes great in cereal and smoothies
- Low in protein, vitamin D, and mineral content
Coconut
Pros:
- Contains lauric acid which is found to have anti-viral and bacterial properties
- Lactose and gluten-free
- Contains 5 grams saturated fat per serving
- Can solidify and separate when refrigerated
Tara Johnson, Dietetic Student
Detox: Fad or Foe?
"The key to a safe and efficient detox is always to supplement your body with nutrients that supports natural detoxification while avoiding toxic laden substances such as smoke, products containing chemicals, processed foods and pollution."
-www.lifewithnature.com
What is a Detox?
- Detoxification is defined as the process of removing toxins from the body. Detox occurs naturally within us because the vast majority of our toxins are produced by our own bodies. However, there are toxins we receive from outside sources via the environment and our lifestyle, aka what we EAT!
- Our bodies can detox naturally, we don’t need a special “cleanse” or “fast”. However, there are many things we can do to help remove metabolic waste and other toxins that have been accumulated from the environment in a healthy, proactive way.
Avoid detox scams!
The following methods have been shown to be ineffective and even dangerous to your health:
- Prolonged liquid fasts
- Harsh colon cleanses
- Coffee enemas
- Colonics
- Hour-long sauna sessions
- Excessive dose supplements
- Foot detox baths
- Extreme chelation
Natural detoxification tips
- Eat whole fruits and vegetables
- Reduce meat/ dairy consumption
- Choose organic produce when possible
- Sweat through exercise
- Breathe deeply
- Keep your skin clean
- Choose exercises to reduce stress and promote deep breathing, i.e. yoga or Pilates
- Food swap to make healthier food choices
- Drink more water
Implementing just a few of these tips regularly will help your body cleanse itself of daily toxins and promote an overall healthier well-being.
Tara Johnson, Dietetic Student
Count Carbohydrates, Not Sugars
American Diabetes Month is observed in November. Thankfully, diabetes research has come a long way over the years improving the management of the chronic condition. It’s no longer about keeping sugar out of the diet. There is much more to it than that.
One way that diabetes management has changed is through the recommendation of carbohydrate counting. Prior to carbohydrate counting, dietitians instructed people with diabetes on “dietary exchanges”. They had to know how many servings to eat of each food group. Now the focus is on carbohydrates. We know that all carbohydrates, whether it’s sugar, fiber, or sugar alcohols, have an effect on blood sugar.
Carbohydrates are found in grains, cereals, breads, starchy vegetables, milk, yogurt, fruits, and vegetables. Little to no carbohydrate is found in meat, cheese, oil, nuts, and seeds.
Meal and snack planning relies on eating a consistent intake of carbohydrate-rich foods and foods that do not have carbohydrates. It is not wise to avoid carbohydrates as our brain cannot survive without them. So, when putting a meal together, choose 2-3 carbohydrate rich foods balanced with a lean meat and non-starchy vegetable. Be extremely conscious of portion sizes. Read nutrition facts labels to determine serving size and amount of carbohydrates.
Tired of your blood sugars being out of control? Take control your diabetes this November and visit with a registered dietitian. Together you can build a meal plan to manage your diabetes well.
Mary Jo Brunner MS, RD, CD
Go Ahead and Enjoy Thanksgiving
Did you know that most people eat more at Thanksgiving dinner (one single meal) than they do in a normal day? The bad part is that the over-eating doesn’t come to an end until the New Year when people make their weight loss resolutions.
On Thanksgiving it’s not so much the food we eat but instead how much we consume. Turkey, yams, potatoes, green beans, and cranberries are all nutritious until we add lots of sugar, salt and butter. We over-eat healthy foods and then stuff ourselves with desserts and leftovers.
Historically, Thanksgiving was celebrated at the end of a long, hard harvest. Today, for many, Thanksgiving has become a feeding frenzy. Let Thanksgiving be a day of giving thanks. Give thanks that we have food to eat. Give thanks for families and friends. Give thanks for health and wellness.
This Thanksgiving, go ahead and enjoy your favorite Thanksgiving foods, but consider making healthy choices. Most importantly, be conscious of how much you are eating. Try all of the foods if you please but do so in small bites. Take time to savor the food and appreciate what you have. Allow your body to tell you that you are full. Respect your body and stop eating at that point. Then, a couple hours later, take a walk to help burn some of the extra calories. Your health and wellness will be thanking you.
Mary Jo Brunner MS, RD, CD
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