by kelsey | Jan 15, 2013 | Diet, Food, Weight Management, Wellness/Health
One of the most challenging aisles in the grocery store is the cereal and granola bar aisle as there are so many choices and it’s hard to know what’s good and what’s not! For those regular followers of our blog, you probably know by now that you should choose a whole grain cereal, but from there…how do you decipher which choice is better than another?! Well, let’s start with the basics…you want to avoid any of the real high sugar cereals such as Lucky Charms, Cocoa Pebbles, etc due to their high levels of white, refined sugars.
Here are some tips to help you make a healthy choices:
• 8 grams (g) of sugar or less/serving, if the cereal contains 3 g or less of fiber/serving
• 16 g or less of sugar/serving, if the cereal contains 5 g or more of fiber/serving
Note: raisin bran contains 20 g of sugar/serving and is the exception to the rule—still a great choice due to its higher fiber content)
• Instant hot cereals should contain no more than 100-150 milligrams (mg) of sodium/serving
In addition, be sure to fully read the nutrition facts label and not rely on the manufacturers marketing claims as they can often be misleading!
A way to make breakfast a more balanced meal is to add a source of protein and a serving of fruit to your meal. With the balance of protein, fiber found in your cereal, and some natural sugars, you are set to start your day off in a great way!
-Kelsey
by kelsey | Jan 10, 2013 | Diet, Food, Weight Management, Wellness/Health
The gluten free diet is a medically necessitated diet…for some people. It is also the newest diet trend sweeping the nation.
So what is gluten? Gluten is protein found in wheat, rye and barley. For some individuals, consuming gluten in any form causes an immune response that damages the small intestine. This damage is a big deal. The lining of the small intestine contains million of tiny, fingerlike projections called villi. Villi function to absorb nutrients from the food we eat. In people with celiac, consuming gluten destroys the villi and limits the body’s ability to absorb nutrients.
Currently, it is estimated that celiac disease affects approximately 1% of the U.S. population. This is about1 in every 133 people and this number may be on the rise. The only treatment for celiac disease is strict adherence to a gluten free diet. And gluten seems to be in everything: pasta, pizza, breads, gravies, sauces, soups and more. Grains to avoid and grains that are safe for the gluten free diet are listed below:
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Grains to Avoid
|
Safe Grains/Grain Alternatives
|
|
Wheat
(includes spelt, kamut, semolina, triticale)
|
AmaranthBuckwheat
Corn |
Bean/Legumes(chickpeas, lentils, peanuts, soy, kidney, navy etc. |
|
Rye
Barley
(including malt)
|
MilletQuinoa
Rice |
Nuts(almonds, walnuts, chestnuts et) |
|
SorghumTeff
Oats* |
Tubers(Arrowroot, potato, tapioca et. |
*There is currently some controversy surround the safety of oats in the gluten free diet. Rolled oats are subject to significant cross-contamination during processing. Steel-cut oats are currently acceptable; however proteins in oats called avenins are currently being studied for potential reactivity in gluten free patients. At this time, oats are allowed in the gluten free diet based on individual tolerance
Following the gluten free diet has gotten much easier in the past few years. Gluten free products are becoming more mainstream. They are more available in regular grocery stores and more companies are beginning to manufacture gluten free products or at least label that their products are gluten free. The quality of gluten free products is improving as well. But there are still nutritional challenges with the diet. Gluten free products are typically not enriched or fortified with iron, folate, B vitamin, niacin, riboflavin or thiamin like normal grain products. Gluten free products typically contain much less fiber as well, since white rice flour is often a main ingredient. Finally, to compensate for poor flavor or texture, gluten free products often have more sugar or fat added to them, which can lead to weight gain.
The moral of this story is that unless you have been diagnosed with celiac disease by a licensed, medical practitioner there is absolutely ZERO reason for you to follow a gluten free diet. In fact, it can be harmful to your health if you don’t plan properly due to a lack of several nutrients. Any major diet change, be it gluten-free, vegan – whatever—should be discussed in with your medical provider and registered dietitian to make sure you are getting the calories and nutrient that you need.
Please note: There are very specific tests and procedures used to diagnose celiac disease. It is not recommended to begin following a gluten free diet until these have been completed. Please contact your medical provider for more information.
Fasano, A., Berti, I., Gerarduzzi, T., Not, T., Colletti, R., Drago, S., & … Horvath, K. (2003). Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Archives of Internal Medicine, 163(3), 286-292.
Fric, P., Gabrovska, D., & Nevoral, J. (2011). Celiac disease, gluten-free diet, and oats. Nutrition Reviews, 69(2), 107-115. doi:10.1111/j.1753-4887.2010.00368.x
Green, P., & Cellier, C. (2007). Medical progress: celiac disease. New England Journal Of Medicine, 357(17), 1731-1743
-Submitted by Chelsea Rambo, MS – USD Dietetic Intern
by Dan | Jan 9, 2013 | Exercise, Goals, Motivation, Wellness/Health
We are taking off for Orlando tomorrow. Some good friends are coming with us to take in the Run Disney Half Marathon/Marathon this weekend. Their daughter Carissa and Sarah are running the half marathon on Saturday, and Steve Hauck and I are running the marathon on sunday. Steve and I have become good training partners this past year. We originally were going to do Fargo in May, and Steve had health issues and we had to shut him down. I posted on this earlier last year. Well, now he is healthy, and we are ready to take on his first marathon. They will be cheering loud for us, and know where we are from when we are wearing these shirts that day.
It has been a lot of work, and we are ready to take this on, and our families are ready too! The only goal of this marathon for me is get my training partner across the finish line. That is our first goal. A secondary goal is to break 4 hours. Regardless of our time, the journey has been a lot of work, but it has been a lot of fun. When you go through this with someone, you start creating a bond that can last forever. When it comes to our health, everything else should be secondary.
Like the back of our shirts say, Success–A Journey, not a Destination. This whole training plan has been a journey, and adventure. We will finish our marathon this sunday, but by no means will it be our final destination. Steve will accomplish his goal of finishing his first marathon, but the running will go on. It will be an end to a chapter to this story, but the beginning of another. Take care of your health. You don’t always get second chances. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1932
by kelsey | Jan 9, 2013 | Diet, Weight Management, Wellness/Health
Ready-to-drink shakes and giant tubs of protein powder seem to be dominating the supplement market these days. But should you be using these products? The purpose of this post is to review some of the pros and cons of these supplements, so that you can make an informed decision about whether or not they are right for you.
First, let’s talk about protein’s role in health. Protein is essential for a number of functions in the body, including building and repairing muscles and other tissues. Protein is typically not used as energy sources during exercise and physical activity. Carbohydrates and fat are our main sources of energy. Protein is found in both plant and animal foods. Sources of protein include meats, dairy products like milk and yogurt, whole grain products, nuts, and beans and legumes. All sources of protein are not created equally. Animal sources of protein are considered high-quality or complete proteins because they contain all the essential amino acids (the building blocks of protein). Plant-based proteins are typically missing one or two amino acids and need to be mixed (think beans and rice) in order to get a complete source of protein.
The average individual needs 0.8 grams of protein per kilogram. To figure out your needs, divide your weight in pounds by 2.2 to get your weight in kilograms. Then multiply by 0.8.
Example: 160 pounds/ 2.2 = 72.7 kilogram x 0.8 gram = approximately 59 grams of protein needed.
To but this in perspective, a 3 oz. chicken breast has about 20 grams of protein. This is also the average amount of protein in a scoop of protein powder. According to the Academy of Nutrition and Dietetics, if you are eating a variety of foods with enough calories to maintain your weight and keep your energy up during workouts, protein supplements aren’t necessary. It is entirely possible to get the protein you need through your diet. If you are looking to build muscle, you don’t need to pile on the protein, either. You may need to increase your protein intake slightly. It is recommended that strength athletes eat 1.2 -1.7 grams of protein per kilogram. Most of us aren’t training for World’s Strongest Man or Woman so our needs are not this high. It is important to realize that just eating more protein alone won’t help you put on muscle; you have eat enough calories as well. Extreme high protein intake can be harmful to your liver, kidneys, and heart, so it’s very important to discuss your needs and intake with your physician or dietitian.
|
Pros
|
Cons
|
| Provide high quality, easily digested protein |
Expensive ($30-$100 or more!) |
| The ready-made –shakes can be an appropriate meal replacement or snack if you’re short on time and if they provide other necessary nutrients |
Typically contain the same amount of protein as regular food sources. |
| May be a good idea for vegetarians or vegans, who can have trouble getting enough high-quality protein from plant-based sources. |
Do not always contain the nutrients found in food, so you may be missing out on other important nutrients. |
| |
Flavor (now this is a personal factor but what if you spend $40 and you hate the way it tastes? |
References
American Dietetic Association. (2009). Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509-527.
Academy of Nutrition and Dietetics (2012). Do I need protein drinks if I am working out? Nutrition Q and A.
-Written by Chelsea Rambo, MS–USD Dietetic Intern
by Dan | Jan 6, 2013 | Equipment, Exercise, Goals, Motivation, Wellness/Health
I got a great Christmas present from Sarah this year. The Nike+fuelband watch. It calculates how many calories you are burning while doing activity, counts how manysteps you take, and can even be used as a regular watch.
Here it shows how many steps I took on this particular day. It attaches to your computer by USB, and you can register it to yourself, with your weight, height, and age. You can keep connecting to the computer and it will continue to keep a log/journal of your activities–steps taken, calories burned, on a daily basis.
You can have it set for different goals, and once you achieve them, it lets you know that you have made it that day. It is a great way to keep track of all the activity you do for the day. You can use when you are actually doing exercise, or wear it all day long so you have an idea just how many steps you actually take in a regular day. Very convenient, and useful. You are doing walking everyday, why not count it besides! Keep moving everybody!
Maybe this will help me actually keep track of the number of consecutive days. Somewhere in the last 2 months I started going backwards instead of forwards, and have been listing the days 100 less than it should have been. My consecutive days should actually as of today be 1928. Now to keep track more closely as I go.
Dr. Dan
Consecutive Exercise Day #: 1928
by Dan | Dec 31, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
Here is a recent photo of scenery here in SD when the trees are all frosted. When you have scenery like this, it makes it much easier to get outside and exercise. This is the last day of 2012. Time to start getting our plans prepared on how we are going to help take care of ourselves, and be healthier and more active going into 2013. I just recently talked about maintaining your focus. Every once in a while you can look at the big picture to see how you are doing, but along the way, you may have to focus on some of details.
Those details can offer a lot of assistance in helping to overall keep us on track. Just remember, don’t get overly hung up on the small details. We have to find that blend between each detail, and the overall picture. At this time of year, you can’t focus solely on the weather. You just need to get out and get going. If we waited for the perfect day, we would never get started. So along the way, occasional look at the details, but stay focused on the big picture. In the long run, you will be much happier, and hopefully, be more healthy as a result. Happy New Years eve, and keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1822
