by kelsey | Jul 11, 2017 | Diet, Weight Management, Wellness/Health
Sadly, there is no magical weight loss pill or a way to lose weight as you sit on the couch enjoying your favorite TV show. Here are some tips for when looking for a weight loss plan and avoiding those FAD diets that make it look like you are losing a bunch of weight but then later gain it all back and maybe then some.
- First off, slow weight loss is the recommendation and is usually the best way to loss the weight and keep it off. It is recommended to lose 1 to 2 pounds a week.
- Never cut out whole food groups, the key to steady weight loss is making the small daily healthy choices that lead to lifestyle changes. The diets that cut out whole foods groups can cause malnutrition by missing key nutrients and can leave you craving it even more than you did before.
- Summer is also the time when a lot of fruits and vegetables are in season and more affordable at the grocery store. Take advantage of this and get to know what fruits and vegetables you like most, and start incorporating them into your healthy eating habits.
- Lastly, exercise is essential. There is no better time to get physically active than the summer. The weather is nice enough that you can enjoy a nice brisk 30-60 minute walk around the neighborhood, or run, or bike ride every day if possible or at least most days of the week.
The best way to lose weight and keep it off is to make small everyday healthy lifestyle choices. The best part of slow and steady weight loss is you don’t have to wait, you can start today!
-Elizabeth Honner SDSU Dietetic Student
Source: eatright.org- staying away from FAD diets
by kelsey | Jun 28, 2017 | Diet, Weight Management, Wellness/Health
Metabolism is the body’s process of breaking down what we eat to use as energy. This process is the key to maintaining healthy weight and to stay feeling your best. Metabolism mainly stays stable; however, your body’s metabolism gradually decreases with age.
Is there a way to raise your metabolism back up to a healthy rate to promote weight loss or keep weight off? Here are a few tips that help with boosting your body’s metabolism back to a faster rate—the healthy way.
- Eat regularly: Spacing the time you eat to every 3-4 hours (about 3 meals + 2 snacks per day) helps your metabolism stay on track and running properly. Skipping meals causes your body to slow down to conserve calories. This also causes the body to store fat due to thinking it’s in a famine. Storing fat and conserving the calories your eating will cause weight gain rather than weight loss.
- Eat well balanced meals: The type of food that you consume plays a huge role with your mood along with the energy you receive. Eating foods high in saturated fat and added sugar (i.e. desserts, fast food, chips) may cause you to feel more tired and will not give your body the proper nutrients it needs. Try eating smaller, more balanced meals with whole wheat/whole grains, vegetables, lean meats, and fresh fruit.
- Exercise: Exercising helps your body build muscle, which then helps your body burn calories more efficiently. The faster you burn calories, the easier to have weight loss. People with more muscle can consume more calories because of the rate they burn them, compared to someone with more body fat. Try switching up your exercises regularly to make sure your body doesn’t get used to the same routine to promote the best results.
- Be patient: Building your metabolism back up may take time, so being patient is important to getting results.
- Persistence: Boosting metabolism takes consistency. Following a regular diet and a stable eating pattern will help with this. Make a schedule with eating and exercising that you are comfortable with and keep it a routine.
Ways that will NOT boost your metabolism consistently:
- Eating hot peppers or drinking green tea: These MIGHT boost your metabolism for a few hours, but are not an effective way to keep your body producing enough energy to burn your calories in a day. Instead, stick to eating healthy grains, vegetables, and lean meats which will impact your metabolism more effectively and better over time.
- Consuming very little calorie diets: This will cause your body to go into starvation mode which leads to conserving calories and burning them more slowly. Therefore, will cause you to keep weight on. Instead, keep a well-balanced diet and eat throughout the day.
Following these tips will help make you feel better, have more energy, and will give your metabolism an extra boost.
-Heather Arbach, SDSU Dietetic Student
Sources: http://www.eatright.org
by kelsey | Jun 22, 2017 | Cooking Tips, Diabetes, Diet, Heart Health, Weight Management, Wellness/Health
It’s the middle of the afternoon and you are struggling to keep your eyes open and focus. You keep yawning and you’re thinking isn’t it 5’oclock yet?! Has this ever happened to you? I’m sure it has! Many of us can have lows in our energy levels and we often turn to caffeine to rev us back up…which isn’t always the best or smartest choice. Here are some tips to help you keep your energy levels stable and get you through the day!
- Eat consistently throughout the day. I am sure you have heard me say it before, but this really does apply to energy levels. Eating small amounts every 3-4 hours can aid in a healthy metabolism, blood sugar control, and ward off extreme hunger. It will also help you be more focused and attentive!
- Avoid heavy eating (ie-gravys, fried foods, rich foods, etc). Eating more moderately or lightly will help curb your cravings and reduce overeating which often results in feeling sluggish and sleepy (like on Thanksgiving!).
- Focus on balance. It’s really important to eat well balanced meals that include lean proteins, fruits and veggies, whole grains, and low fat dairy. Each food source offers the body various nutrients and a balance of these is best for fueling the body.
- Make healthy snacks. Snacks should be about 100-200 calories and have a balance of protein and fiber rich carbs. This balance stays with you and lasts longer, further helping sustain energy and blood sugar control. A piece of fruit with a handful of almonds, low fat string cheese and a few whole grain crackers, or yogurt and berries are some good choices.
- Watch the caffeine and sugar. Avoid soda, sugary coffee, and energy drinks as these foods will give you an energy boost, but it’s only short term, which result in a big energy crash an hour or two later. Instead choose water or unsweetened tea.
- Get good sleep. It’s really important to get a good nights rest, which includes at least 7-8 hours of sleep. This will help you wake up rested and ready to make the most of your day!
-Kelsey Raml, MS, RD, LN
by kelsey | Jun 21, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Yesterday I had the opportunity to attend a farm tour around the Brookings area. We toured Baby Bel’s plant, a dairy, VanderWal’s feedlot, and the SDSU Cow/Calf Unit. It was a great day of learning and exploring where our food comes from and the practices involved of getting food to our tables. Dr. Russ Daly, DVM discussed some hot topics such as antibiotic and hormone use. I posted this write up below a few years ago and thought it was worthy of reposting as it addresses the hot topic of hormone use and beef. If you have any questions after reading the facts, please contact me. I am more than happy to help diminish the confusion on this topic!! 🙂
I recently came across a really well written, credible, and easy to understand article regarding hormones in beef. There are a lot of mixed messages and concerns about the use of hormones in our meat production. Hormones are found in all multi-cellular organisms, which does include animals, vegetables, etc. Sometimes producers will use hormone implants which cause the meat to have a little bit more hormones than a non-implanted animal. Federal laws prohibit the use of hormones in hogs and chickens, but it is permissible in beef. The reason producers use implants are to increase efficiency, meaning the cow will gain more muscle, from less feed, more quickly. This really helps keeps prices down of the meat and reduces environmental impact. When implanted, the meat will contain a slightly higher amount of estrogen in a 3 oz serving (1.9 nanograms compared to 1.3 nanograms in non implanted meat). Many people are concerned that the extra estrogen is causing a variety of other issues such as early puberty or faster growing children.
Now here’s where you you pay special attention: our own bodies produce hormones naturally, a child will produce around 50,000 nanograms of estrogen/day and an adult female will produce about 480,000 nanograms of estrogen a day. In addition, when hormones are eaten and digested, they are not able to act as hormones anymore….but even if they did, that 1.9 nanograms in a 3 oz serving of meat is pretty small compared to our own natural production. In addition, it’s important to point out that many other foods have much more estrogen in them naturally, such as potatoes have 225 nanograms, peas have 340 nanograms, icecream-520 nanograms,cabbage- 2000 nanograms, and soy milk has 11,250 nanograms (all based on 3 oz servings). Also, one birth control pill has about 35,000 nanograms of estrogen. So here’s the bottom line, the hormones found in implanted beef are miniscule compared to our own production of hormones and various other foods we normally eat. I personally, am not concerned about this practice and feel it is safe to consume and we shouldn’t have any concerns about it. Now if you are still concerned, even after reading this and learning more from other credible resources, then you certainly can choose organic foods or grass fed meat (they may be higher in price and have a bit different taste, but they are an option for you). Lastly, this also brings us to the very important point that I have mentioned many times: moderation! When you prepare your meals, be sure to plan in a variety of other whole foods withe your lean meats, such as fruits and veggies and whole grains to create a well-rounded, balanced healthy plate!
-Kelsey
http://newsroom.unl.edu/announce/beef/2846/15997
by kelsey | Jun 6, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Grilling is a great way to change up cooking techniques and try new flavors after a cold winter season. Spice up any cookout by adding fruits and vegetables to the menu. Beyond the benefits of adding color, variety and flavor, fruits and vegetables can also add a variety of vitamins and nutrients. Keep in mind the Dietary Guidelines for Americans recommend to fill half of your plate with fruits and vegetables at each meal.
Kabobs are a great item to include marinated vegetables like red or yellow peppers, mushrooms, eggplant, cheery tomatoes, and onions. Simply brush your favorite vegetables with olive or canola oil and your favorite spices and grill over medium heat, turning until marked and tender.
When grilling meat, choose healthier options like lean cuts of beef, pork, chicken, or fish. Be sure to keep raw meat, poultry, and their juices separate from ready-to-eat foods avoiding cross contamination. This can be done by using separate plates, cooking utensils, and cutting boards. Frozen foods should be thawed in a refrigerator or the microwave, not on the countertop or by the grill. Also remember to use a food thermometer when cooking meat, poultry, or fish to ensure it reaches a safe minimum internal temperature, this is key to reducing risk of food poisoning. Steak should reach 145°F, hamburgers 160°F, and chicken and pork 165°F.
Vegetarian or an avid mat lover, a grilled marinated Portobello burger can be a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through.
Not forgetting dessert, try fruit kabobs with pineapple slices, watermelon, or peach halves. Grilling on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.
Most of all enjoy!
-Kelsey
by kelsey | Jun 1, 2017 | Diet, Family, Food, Weight Management, Wellness/Health
Summer has officially started now that school is out! The kids are back home and they’re going to be eating more of the foods that you keep stocked for them at home. Active children burn through their energy stores very quickly and need to replenish them often. Snacking is an important part of keeping your kids energized for their play-filled summer days.
Snacks should be a combination of fiber and protein so that they are filling and satisfying. Pistachios are a good snack as they contain both fiber and protein. You can also pick out two foods that will meet the fiber and protein combination needs. Some ideas are:
- An apple and a teaspoon of peanut butter
- String cheese and a few whole wheat crackers
- Baby carrots and hummus
- Low-fat yogurt and almonds
- Mixed nuts and raisins
- Celery sticks filled with peanut or almond butter
Just be sure to keep in mind that snacks are just to get by until the next mealtime, so snacks should not be a significant source of calories. Kids have small stomachs so keep the portion sizes small as well. This is a good time to instill healthy habits in your child so try to avoid having the TV or video games going during snack time in order to discourage mindless munching. Any fruit, vegetable, low-fat dairy product, or whole wheat grain product makes a good snack so find out what your child likes and get creative with the combinations!
-Kelsey Raml, MS, RD, LN
