by kelsey | Jun 5, 2013 | Exercise, Motivation, Wellness/Health
Happy National Running Day! It’s another day to raise awareness and celebrate physical activity, specifically running! I know running may not be for everyone, but I encourage you to do some form of physical activity today to celebrate! I am by no means a running fanatic or professional like Dr. Dan, but I do enjoy a good run or jog 3-5 days a week. Running is my time to meditate and clear my mind, while helping keep my heart and body fit. Since I live in the country, my runs are done on the gravel roads in the wide open spaces and there is nothing better than that! It’s peaceful and allows me time to focus on my goals and stay motivated. It’s my time and I know it’s only going to make me feel better and stay healthy.
I included a picture of my co-workers and I after the Hospital Hill Run this last Saturday. I first have to thank Dr. Dan for getting us all motivated and inspired to be more active. He is a real inspiration to us all…and if he can make time for activity, so can we! I am so proud of Lacey (standing next to Dr. Dan) who ran her first 5k! Lacey participated in STRIVE 2 Survive and decided to challenge herself by committing to running in her first 5k. The weeks prior to the Hill Run, she pushed herself to new limits with mileage and time to get herself ready. I committed to running it with her and I have to tell you, the buddy system works!! There were days I didn’t feel like going for a run (thanks to our lovely weather we’ve had), but I knew Lacey was counting on me so I had to do it. We’d check in with each other a few days a week to see how each other was doing, which not only kept us on track with our goals but kept us motivated.
Whether you’re walking or running, I encourage you to push yourself to new limits…go an extra block or two each day, push your time, add some intervals. If you aren’t motivated, find a buddy to help push you and think about the benefits of doing it…and then stay positive! If it was easy, everyone would do it…so expect bumps and challenges along the way, but those are only going to make you better and stronger! Keeping yourself active and creating new limits will help you stay healthy and fit inside and out!
In celebration of National Running Day, be sure to get up, get out, and be active! Make no more excuses…. get to it!
-Kelsey
Picture–Left to Right: Kelsey, Shelly-Dr. Larson’s nurse, Lacey-Dr. Likness’s nurse, Dr. Dan
by kelsey | Jun 4, 2013 | Cooking Tips, Diet, Food
Everyone loves smoothies but few make their own. Often times, the smoothies you get when eating out are filled with sugar and excess calories. This recipe is a great way to make a healthy smoothie and limit calorie intake and only takes about five minutes to prepare.
Spinach is a very nutrient dense food that provides a good source of iron, vitamin, C, K, folate, dietary fiber and calcium. Spinach is also packed with antioxidants that potentially may protect against some cancers. Spinach is good for cardiovascular health and helps prevent heart attack and stroke.
Ingredients
1 sliced banana
1 ½ cups of chopped spinach
1 cup milk (Prefer fat free or soy milk)
5-10 almonds
1 cup of sliced strawberries, pears, berries, peaches or mangos
Add crushed ice or water as needed
ALSO COULD ADD
2-4 baby carrots
Protein powder
Directions
Blend together the sliced bananas, spinach and about 1/2 cup of milk to make it a smooth puree. There should not be any lumps. Now add the remaining milk and almonds then blend it once again. You can adjust the quantity of milk and ice to get the desired consistency. Serve it immediately.
The smoothies mask the spinach’s boring, bitter taste with the fruit flavors making consumption of spinach an easy task!
-Submitted by SDSU Senior Dietetic Student Brett Delaney
by kelsey | May 30, 2013 | Diabetes, Diet, Food, Weight Management
One of the most frequent questions I get from patients is what the real truth is about artificial sugars. You hear all kinds of good and bad things about them, so how do you know what to believe?! Well….here’s the facts:
Artificial sweeteners or sugar substitutes refer to substances that have little to no calories or other nutrients and are added to foods and beverages to provide a taste that is similar to table sugar (sucrose). Because artificial sweeteners are many times sweeter than table sugar, smaller amounts are needed to create the same level of sweetness.
There are five artificial sweeteners that have been tested and approved by the U.S. Food and Drug Administration (FDA):
Acesulfame-K is 200 times sweeter than sugar and it is heat stable, making it great for cooking or baking. The FDA approved acesulfame-K in 1998. Brand names include Sunett and Sweet One.
Aspartame is 200 times sweeter than table sugar and is one of the most commonly used sweeteners today. Aspartame was approved by the FDA in 1981 and is used in a variety of foods. Brand names include NutraSweet and Equal.
Saccharin is about 300 times sweeter than sugar and is used as tabletop sweetener, in baked goods, jams, chewing gum, canned fruit, candy, dessert toppings and salad dressings. The FDA approved saccharin in 1981, along with a warning label stating it was ‘reasonably anticipated to be a human carcinogen’. This warning label was lifted in 2000, after numerous studies cited there is no evidence that saccharin is associated with an incidence of cancer. Brand names include Sweet ‘N Low, Sweet Twin and Sugar Twin.
Sucralose is about 600 times sweeter than table sugar and approved by the FDA in 1999. Sucralose is not absorbed by the body and is eliminated through the urine and feces resulting in zero calories. Sucralose is also heat stable so it can be used for cooking or baking. The brand name for sucralose is Splenda.
Neotame is 7,000-13,000 times sweeter than sugar. Neotame is approved for use in beverages, dairy products, frozen desserts, baked goods and gums. Neotame is not available for consumer purchase at this time.
Stevia has become a popular sweetener in recent years and is extracted from the leaves of the Stevia Rebaudiana Bertoni bush. Two forms can be extracted: Reb A and stevioside. Both are 200-300 times sweeter than table sugar and are calorie free. In 2008, Reb A was generally recognized as safe by the FDA for use as a tabletop sweetener and in prepared foods. Brand names include A Sweet Leaf, Sun Crystals, Stevia, Truvia, and PureVia.
There is a lot of confusion about artificial sugars due to the mixed messages consumers hear about their risks, but when you really look at the studies and evidence, there are are in fact little concerns. According the the FDA, National Cancer Institute, and several other health agencies, there is no sound evidence that these artificial sugars approved cause cancer or serious health problems. Acceptable Daily Intake levels have been set by the FDA to help you determine how much you can consume and still be safe. The ADIs are set at 100x less than the smallest amount that may be harmful. So in order to actually come close to being at risk for side effects it would mean the average person would have to consume around 20 cans of diet pop/day to experience adverse effects. Please see the charts below:
Acceptable Daily Intake for Various Levels: Note the ADI is based on kg of body weight. Take your weight in pounds divided by 2.2 to get your weight in kg.
|
ADI (mg/kg body weight)
|
Average (mg) amount in 12oz can soda
|
Amount (mg) in a packet of sweetener
|
| Acesulfame-K |
15
|
40**
|
50
|
| Aspartame |
50
|
200
|
35
|
| Saccharin |
5
|
140
|
40
|
| Sucralose |
5
|
70
|
5
|
| Sweetener |
Number of 12oz cans diet soda to reach the ADI |
Number of artificial sweetener packets to reach the ADI |
| Acesulfame-K |
25.6
|
20.4
|
| Aspartame |
17
|
97.4
|
| Saccharin |
2.4
|
8.6
|
| Sucralose |
4.8
|
68.2
|
| Stevia/Reb A |
Product info not available. Sodas containing stevia are not widely available |
30
|
There are also newer studies suggesting that the use of artificial sweeteners tricks our body as it’s not real sugar and in turn we eat more. These studies are inconclusive and not reliable.
The Bottom Line:
Adults may be able to better manage weight when sugary foods and beverages are replaced with artificial sweeteners as these artificial sweeteners are sugar free, calorie free. Studies have also shown that artificial sweeteners do not increase appetite or food intake in adults, adolescents or children. The American Academy of Nutrition & Dietetics states that, “based on studies reviewed, artificial sweeteners are safe for use in the general population.” Special populations, such as pregnant women, should limit the use of sugar substitutes and avoid saccharin, since the fetus may not be able to clear the substance quickly enough. Individuals with PKU should avoid aspartame since phenylalanine is found in aspartame. However, individuals with this genetic predisposition can use neotame. So all in all, I recommend them for those wanting to manage their weight and control their blood sugars, however moderation and portion control are key!!
Source:ADA Evidence Analysis Library (2011).The Truth about Artificial Sweeteners or Sugar Substitutes: How Much Is Too Much?.Retrieved May 1, 2012 from the American Dietetic Association. Website: http://www.adaevidencelibrary.com/files/Docs/NNSResourceDraft3.pdf
-Kelsey
by kelsey | May 29, 2013 | Motivation, Weight Management, Wellness/Health
I came across this icon on Pinterest one day and I thought it was very fitting to our wellness program STRIVE 2 Survive and my work with individual patients. We put a lot of focus on diet and activity, however in order to truly be successful with those key components of wellness, one must be happy and content inside. Weight loss, eating healthy, exercising, etc are not easy…they do take some effort, motivation, and determination, but once you get into the swing of living a healthy lifestyle, it becomes easier and easier and eventually it’s your new lifestyle. Many times we consider ourselves failures due to our previous unsuccessful efforts at wellness or weight loss, we compare ourselves to others and downgrade our abilities as we don’t believe in ourselves and our abilities, and then we obsess or over-think about it that it basically inhibits us from moving forward and truly being successful. Does this sound familiar? If so, you’re not alone, there are many struggling with this! No matter what your weight status is, you deserve to have a healthy body…and you are worth it! Whatever is inhibiting you from your past experiences, let go of it. Everyone has our own unique genetic makeup so quit comparing yourself others and accept your body for what it is and work it as you are able to (ie- if you are genetically predisposed to carry your weight in your butt and thighs, it’s unrealistic to think you’re going to have stick legs!). Journal your daily intake and personal insight and include at least one positive thing about yourself daily to help boost your self worth and self esteem. Surround yourself with positive, happy people and let the little things go. Reflect on these 7 rules of life and apply them to help you live a healthier life.
-Kelsey
by kelsey | May 28, 2013 | Diet, Weight Management, Wellness/Health
Snacking is a frequent topic in my office. Snacking tends to get a bad rap as there are a lot of unhealthy snacks such as chips, cookies, etc…however the reality is that snacking is actually a good thing, but only when good choices are made. Eating several small meals and snacks a day helps your body in many ways. A consistent intake aids in proper blood sugar control, speeds up metabolism, fuels your body to perform at its highest abilities, and prevents extreme hunger that results in overeating. I always have a snack in the morning (between breakfast and lunch). No matter what I eat for breakfast, I always get the hunger bug around 9:30-10:30am. I think my body has gotten used to the snack now that it expects it and lets me know it needs some fuel. Making a healthy choice is one key component to smart snacking, but another key component is practicing mindful eating. Mindful eating is really listening to your body’s cues and especially your hunger cues that include your level of hunger and then your level of fullness while eating. There is a real difference between “wanting” to eat and “needing” to eat (kind of like shopping!). So when you start to feel that itch for something to eat, stop and think and ask yourself, “am I truly hungry?” ….”how hungry am I?” ….”what would be a good snack?” ….”how much do I need to eat to feel content?”…etc. These are concepts of mindful eating and by taking the time to really listen to your stomach and your hunger cues, you will be able to make better choices and be in better control of your eating habits. Your meals should be about 300-500 calories and your snacks around 100-200 calories. Your meals should look like the MyPlate icon with half your plate full of fruits and veggies, a quarter lean protein, and a quarter whole grains. Your snacks should also be a balance like this with some carb (preferably high fiber carbs) and protein. This balance will stay with you longer and keep you fuller and satisfied longer.
Here are some of my favorite snacks:
Wheat Thins & a Laughing Cow triangle of cheese—with 16 Wheat Thins and the entire triangle of cheese, I get about 170 calories, 4g protein, and 3g fiber.
1 Tbsp Natural Peanut Butter & Banana, Apple, or Celery
2 Light String Cheese and 10-15 Wheat Thins
Handful of Almonds & piece of fruit
I try to have these available at my house and at my office so that I don’t resort to eating junk foods from the break room or vending machine. Planning ahead and practicing mindful eating will help you be more successful!
-Kelsey
