We have a donut problem.

I'll admit to a guilty pleasure: donuts. Though, donuts are [typically] an indulgence on a very rare occassion. ....Until about 3 weeks ago.

Three weeks ago, husband came home from Saturday morning errands with about 3 donuts. Between the 2 of us, they were consumed as breakfast. Eaten, enjoyed, and done with. Until the following Saturday when he did the same thing! We stopped for gas and as I was pumping gas, he went in to the gas station and emerged laden with 4 donuts. Ugh. Those lasted Saturday AND Sunday morning. TWO days of poor breakfast choices! Two WEEKENDS of poor breakfast choices. Shame!

Then today I was out running morning errands and I went into the gas station as my gas was pumping and bought 3 donuts. I walk in the door and husband had stopped by the donut shop and picked up 5 donuts, one of which he'd already consumed. And in the midst of blogging, another one hits the dust (him, not me). I'm yet to indulge and I'm thinking I'll hold off in hopes that husband goes to town on the darn things! (Husband is one of those people who can eat what they want, all that they want, and as often as they want without any adverse effects such as.......WEIGHT GAIN. Terd.).

Bad, bad, BAD!!!!!

Husband and I just pow-wowed and decided this habit has GOT to go. While donuts are not the worst of all evils they are a COMPLETE waste of calories and fat...and contain NO nutritional value whatsoever. At all! They fall far into the "20%" of my 80-20 guidelines! I vow to you, blog world, to cut the donut habit we have formed. Back to the good'ole days of the very occasional guilty pleasure.

ANYWAYS... ::eye roll at self::

A patient brought me some fresh home-grown turnips yesterday and I haven't a CLUE what to do with them. For the record, I am not a fan of anything "pickled" (okra, beets, etc.).

Any ideas on how to deliciously indulge in my new vegetable?

I tried Kay's Naturals gluten-free Apple Cinnamon cereal this morning and it was very good! It held it's crunch really well in milk, to my pleasant surprise. However, I was hungry 2 hours after I had breakfast. I was surprised at this because of the high protein content. I'll give it another shot for breakfast and see it it wasn't a fluke. Hopefully, because it was really good!!!

And on a completely unrelated topic...a debate, if you will.
Question: If someone is a "vegetarian" and they consume meat occasionally, are they still a vegetarian or are they a Flexitarian?

I guess I don't "get" labels. I think that there's a lot of benefits of both meat-containing and meat-free diets. Personally, I aim to consume at least 1 if not 2 meat-free meals a day. I eat red meat on a very rare occasion, not only because I don't prefer it, but also because of the high saturated fat content and the assocation between red meat intake and cancer, such as colon and breast cancers. Seafood, however, I could never give up.

I also do think it's somewhat hypocritical to be a vegetarian for reasons such as animal rights and then to consume eggs and milk that are not organic or from free-range animals. It's very true that conditions for chickens, hens, and cows are cruel and inhumane.

Thoughts on this?
I ask because of this post.

AWESOME, AWESOME Giveaways!!!

Michelle of Lucky Taste Buds is giving away a Soda Stream Machine!! She's also giving away 2 jars of Krema peanut butter!

Live, Love, Eat, and Play is giving away Zevia!

Heather of Health, Happiness, and Hope is giving away POM, coupons, and Odwalla bars!

And just for fun...Lily in a tutu

Here she is a few months ago...she's grown so much!!!
She only snores more and eats more now!

We're off to the dog park...have a wonderful Saturday!

Exercise won't make you thin.

I can recall sitting in an undergrad nutrition class (who I believe was taught by the yummiest of professors) and having it explained how much more effective controlling diet for weight loss was than increasing exercise alone. Because really, weight loss is just simple math. To lose one pound, you need to create a deficit of 3,500 calories which can be done through the diet, exercise, or ideally, a combination of the two. With exercise alone, an average-sized adult owes the gym 35 hours of moderate-to-intense exercise, or approximately 35 miles of walking/running. Now that's not exact science, but it gets the point across: exercise alone will probably lead to osteoarthritis before it gets you to your weight loss goal (half jokingly). Needless to say, that yummy professor solidified my thoughts on proper nutrition -- it's important stuff, especially in regards to weight loss.

So TIME put out this article on August 9th explaining why exercise won't make you thin. In addition to the information above, the article explains that some believe exercise to increase their appetite, causing them to eat more and negate the work of their exercise. Some exercisers just make poor decisions because they exercise, likely overestimating the calories they expend during exercise [1].

The article states that there are more than 45 million Americans who belong to a gym, up from 23 million in 1993. Of course, that doesn't mean that people actually GO to the gym (unfortunately a membership alone does not qualify you as physically active). A study performed by the Minnesota Heart Survey found that more people say they exercise than the number who actually do. The 20-year survey found that the number of individuals saying they exercise rose from 47% in 1980 to 57% in 2000 [1].

Until recently, exercise was deemed an integral part of weight loss, when in fact, its role is largely over-stated. Exercise does, however, play an essential role in fighting chronic disease and in particular, heart disease...as well as cancer and diabetes [1]. So it's not to say exercise isn't hugely important...just maybe not so for weight-loss endeavors.

A recent study lead by Dr. Timothy Church randomized 464 overweight, sedentary women into 4 groups. The groups were asked to workout with a trainer for 72 minutes, 136 minutes, and 194 minutes per week for six months, with the last group being a control group. The women were asked to change nothing diet-related and to fill out monthly medical-symptom questionnaires. The results? On average, all the women lost weight. The three groups meeting with the trainer for varying lengths of time did not lose significantly more weight than the control group, however. Some women in each of the four groups actually gained weight -- some more than 10 lbs! What happened? Some of the exercising women ate more because the worked out. Some "rewarded" hard work at the gym with an extra treat. Some moved less when they got home because they worked out [1].

Current 2007 recommendations for exercise put out by the American College of Sports Medicine and the American Heart Association include 60 to 90 minutes most days of the week for weight loss. That's quite a lot for the average Joe [1].

A quote from the article:
"According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that."

So today during my TWO hockey games (makes me tired just thinking about it!), I will opt for water in place of my G2 (Gatorade's low-sugar option). While even I was thinking, "It's just 100 calories...I'm burning WAY more than that"...I am reminded of otherwise. Thanks, TIME.

[1]. Cloud, John. Why Exercise Won't Make You Thin. TIME. August 9, 2009.

Breakfast done right!

While an overwhelming 90% of Americans think breakfast is the most important meal of the day, fewer than half consume breakfast on a regular basis, according to the Food Information Council. Breakfast is not only important…but unique...it sets the tone for the entire day – be it for the better or the worse [1].

There’s no “perfect” meal, as everyone has different nutritional needs. However, a good breakfast starts with a “moderate meal of mixed foods,” says Richard Mattes, a professor of food and nutrition at Purdue University [1]. What does THAT mean? Keep reading.

WORST: No breakfast at all. Not hungry in the morning? This makes sense. Your body slows down its metabolism throughout the night due to the prolonged fast. If you’re sleeping 8-9 hours like we all should, your body is going a long while without food, especially since we typically don’t eat LAST thing at night and FIRST thing in the morning. Those who skip breakfast are more likely to be over-weight and eat more calories and fat throughout the day says Susan Biali, a physician specializing in dietetics. If you’re one of those people that claims eating breakfast makes you hungrier throughout the day, you’re probably starting off your day with too much sugar. If it’s a choice between nothing or something bad (i.e. a donut)…go with the donut and limit it to one [1].

BAD: Coffee or tea only. Hydration and caffeine – not enough. You’ll likely end up over-consuming at lunch when you’re famished [1]. A simple piece of fruit in the mornings would go great with your hot liquids, don’t you think?

(Pretty) BAD: Coffee/tea + a donut = quick, easy, and yummy. The 90-minute boost will leave you crashing into sleep-mode before mid-morning has even hit. Same goes for sugary cereals and bagels. Such foods high in “simple sugars” cause your blood sugar to both rise and fall too quickly, leaving you needing more. Think juice is a great option? Wrong. Physician John LaPuma says, “Think of juices as desserts because ‘their sugar content hypes up your insulin level and craving for a real, gut-filling food'” [1].

BETTER: A bowl of low-sugar, high-fiber cereal with non-fat or low-far milk, banana, and whole wheat toast with jam and coffee. Look for cereals containing at least 3 grams of fiber and 10 grams of sugar or less per serving. Cheerios, Kashi GoLean, All Bran, or Fiber One are great options. If your cereal has a mascot, leave it on the shelf at the stores. Tony the Tiger provides you nothing GRRRRRRRRRRRRRRRREAT!

BEST: A hard-boiled egg and a bowl of slow-cooking oatmeal topped with berries, walnuts, raisins, flax seeds or sunflower seeds with coffee or tea. THIS meal is a nutritional powerhouse and easy to do as you can prepare the oatmeal and egg ahead of time and have on-hand. The high-fiber / high-protein make-up of the meal help regulate blood sugar, and are much more satisfying during a long morning of work. The flax seed and walnuts provide heart-healthy omega-3’s which are shown to reduce LDL-cholesterol (the bad kind), and also reduce inflammation and the risk of heart disease. You can also add a slice of whole-grain toast with peanut butter or avocado for added healthy fats [1].

And how about Sunday brunch? Timothy Harlan, a professor of medicine at Tulane University School of Medicine says that a weekend "binge" isn’t likely going to have huge negative effects. He goes on to explain, “Eating healthy is all about balance. Sure, you can eat perfectly 21 meals a week and be healthier, but at what price? Having a large, friendly meal works for all of us on a social level that transcends the perfect diet. It’s the same with eating out.” Splurging on a meal every now and then is nothing to lose sleep over. Besides, the very term “brunch” translates into just 2 meals being consumed. Even if your brunch choices aren’t the best, you have one less meal contributing calories to your daily totals [1]. Sure sounds like Mr. Timothy is an "80-20" advocate in his own way, don't you think? ; )

Side note: I feel WAY better about the Sunday brunch Mark and I had with our friend Lena last weekend. It was DELICIOUS…and it did include a salad, for the record!

[1]. Deardorff, Julie. How To Eat Breakfast. Chicago Tribune. August 2, 2009.

Food competition

I am a self-proclaimed foodie. I love eating, I love cooking, and I love restaurants. I love it all. When my friends and I are planning a get-together, it typically involves a restaurant. And same goes for many people. Forbes published a recent article on women and the competitiveness surrounding dieting, body-image, and food choices, particularly in restaurants. My first thought: I don’t do this.

Wrong!

After a little self-reflection, I admit…I sometimes do fall into this trap, as well.Very much so unbeknown to me until now, by the way.

The first thing that popped into my head: cart surfing. Admittedly, I cart surf. When I'm standing in line at the grocery store, I do look to see what consumers are buying. Sometimes, their carts reflect their weight status...other times not. However, I like to call this "market research"...not cart judgment.

I have a friend or two whose metabolisms I envy. Health aside, I do wish cheeseburgers, french fries, Hamburger Helper, and homemade chocolate chip cookies were staples in my diet…without the addition of unwanted pounds, hyperlipidemia, and hypertension, however. There are definitely those out there who are just blessed. And while we like to dwell on the unfair luck of those individuals, we must recognize that they are far and few between. And we must recognize, that we cannot "keep up with them," as my mother used to explain as the ice cream truck slowly passed by my off-the-charts physique since the age of...birth.

On the flip side, there are those individuals who make you feel at ease and judgment-free when consuming something that may be.... “recommended in moderation.” As a kid growing up, my best friend and I would egg-on one another's poor food selections and converse about our diet short-comings at length. A lot. Surprise: we were both "chubby" kids, to put it nicely. We'd seek each other out to induldge in our local favorites: wings at Shanahans, falafel at Grape Leaves, et cetera. When we surround ourselves with or are surrounded by individuals consuming a diet we know to be not ideal, we do feel comfort when indulging in the same fashion, and we become desensitized to the implications and results of our actions. This is one huge reason obesity tends to appear in entire family and friend units, and not just scattered throughout.

That friend I just mentioned...she's visiting Mark and I this weekend. I'd better not let her drag me down, right? :)

While I follow a fairly steady diet of “80-20” (80% spot-on healthy eating, 20% more lenient intake), I readily admit that my dining out falls into my 20% allotment. I am a dietitian and a regular exerciser...but when I enter a restaurant don't expect me to be ordering grilled chicken and/or a salad! Sorry to disappoint, but I can make that at home a heck of a lot better for way less money. Limit the damage, have a plan, and eat moderately - that's my restaurant "Plan of Attack".

For so long, my now husband and I were in a long-distance relationship -- Italy-to-Chicago and Chicago-to-Michigan. When we were together, it was typically a whole to-do and we celebrated. Dinner, drinks, and maybe even the occasional dessert. He could surely reason as to why I didn’t boast the 115 lb figure suggested for my height…according to BMI standards, right? Yet, after living together for several months now, and with a steady diet of my cooking, I think he’s come to find out that my 80-20 really is 80-20…and I wasn’t just kidding myself. (Duh).

Read the Forbes article. Laugh a little. Eat, drink, and be merry…consciously. Darn us mean, conniving women!

Suckerrrrrrr

If your healthy habits aren't habitual, train and trick yourself into making healthier food choices. Here's my top 10 recommendations:

10. If you're going to a restaurant which lists the nutrition facts online (consult websites such as thedailyplate.com or fitday.com) or in print, pick what you'll order before you walk in the doors. Don't even look at the menu. Stick with the plan! P.S. I love the thedailyplate.com -- check it out!

9. Pack your lunch! And when you pack it, make sure there's at least one truly satisfying item so that you look forward to your lunch and aren't (as) tempted to head out with your co-workers to the nearest burger joint.

8. ...when you pack your lunch, cut up and/or peel your fruit and vegetables ahead of time. That apple will be brown tomorrow, so you'd better not waste it.

7. If you go to a buffet, picnic, or place of infinite choices, survey your options before making your selection. Further, try not to let foods touch one another so you'll pack less on a plate. If you must go back for second helpings, limit yourself to 1 item. Two items, tops.

6. In scenarios such as the above, use the "plate method" of serving yourself. Aim for 1/2 fruits/vegetables, 1/4 protein, and 1/4 carbohydrates. This will keep your calories down and ensure you're eating a balanced meal.

5. At parties or restaurants (think chips and salsa on the table or the bread basket), sit AWAY from the appetizers and snack foods. They're nothing but trouble!

4. If you have a craving (gyros come to mind for me), take a friend you can share with (as in half-and-half, not the infamous "80-20" plan) . Scratch the itch, but don't draw blood...if you know what I'm sayin'.

3. Add fruit and vegetables to some of your favorite foods -- zucchini, squash, mushrooms, and onions go great on a quesadilla (made with low-fat cheese and high-fiber wheat tortillas) while berries and bananas go great in your morning cereal or oatmeal.

2. Keep a piece of fruit in your car or office at all times. When the healthy stuff is easily accessible, you're more likely to eat it. Further, if you're finding it difficult to eat all your F&V's, commit to having 2 snacks a day and making at least one a fruit or veggie. Another great idea is having a cut-up veggie tray with hummus or low-fat dip in your fridge at all times. If hunger is striking the second you walk in from work, the veggies can stave off hunger long enough to get dinner on the table without racking up the calories.

1. Bite it, write it. Keeping a food journal is the tried and true best method of keeping your intake in check. Keep a small journal or notebook with you and commit to writing down everything you eat. When you're accountable for writing it, you typically always think twice before eating it.

First blog: The "80-20"

My first blog should obviously endorse my theory of the "80-20" lifestyle. While my theory isn't designed for optimal* health, it's designed with practicality and the "every-day dieter" in mind. Further, the "80-20" is aimed at reducing the ever-so-popular yo-yo dieting us Americans seem to fall for at least once a year. Early January, anyone? No wonder everyone hates the holidays!

The 80-20 allows flexibility and variety, while encouraging nutrient-dense (and thus lower calorie and lower fat) foods. This theory proposes that 80%+ of your days/meals (that's 24 days a month or 72 out of 90 meals a month) be spot-on with nutrition. This means that your "healthy" meals should include a proper balance of carbohydrates, protein, and fat while including at least 4 of the 6 major food groups (those being 'grains', 'vegetables', 'fruits', 'oils', 'milk', 'meat and beans'). Yes, people, there are 6 food groups. Please also note that "discretionary calories" are not included in the MyPyramid any longer, as these food items are not essential to optimal health. They may, however, be essential for optimal sanity...leading us to that beloved '20' portion of the program.

Here's the relief! As proposed above, 20% (or less) of your days/meals (6 days a month or 18 of 90 meals a month) allow for a less structured intake regimen. While this 20% (or less) allows some flexibility and "freedom", for lack of a better term...let's please remember: everything in moderation! This 20% (or less) is intended to curb cravings, prevent "diet" sabotage (no one is perfect!), and keep your metabolism in high-gear, while enabling you to enjoy social situations without feeling deprived.

To expand further, the intention of the '20' portion of the program is to encourage self-control and self-moderation over time. We all know that consuming high-fat, caloric-dense foods decreases the rate at which we lose weight and increases our chances of developing hypertension, high blood pressure, etc. The hope is that over time, your need/desire/want to go completely over-board during your '20' days/meals will be lessened, and you will learn to want less. Hence my emphasis on '20' (OR LESS).

While this is my first time publicly advertising the '80-20', many of my friends and family are well-aware of this theory of mine as I practice it myself. While weight-loss is not my main concern (though, dropping 10 lbs would be fabulous!), I feel that living the '80-20' enables me to stay focused and positive about proper nutrition as a lifestyle, while allowing me to enjoy life's simple pleasures...such as toffee and ice cream (yes, the real deal!). Until next time, go practice your '80' -- I know you've got the '20' down pat!

* "Optimal" health can be reached by following perfected diet and exercise regimens, individualized by a professional (i.e. Registered Dietitian and Certified Personal Trainer), recorded with complete accuracy, and designed with disease-prevention in mind.