Presentation on theme: "Erin McCarthy, MS, CSSD, RD, LDN October 2014-Healthy Transitions Center For Lifestyle Medicine www.nmff.org/clm www.nmff.org/clm."— Presentation transcript:
Erin McCarthy, MS, CSSD, RD, LDN October 2014-Healthy Transitions Center For Lifestyle Medicine
Personal Eating Why do I eat? When do I feel like eating? What do I eat? How do I eat? How much do I eat? Where do I invest my energy?
Where to Start? What is your biggest problem (barrier) with attaining a healthy lifestyle? What would you like to change the most? What are your goals? What is Holding YOU BACK? “Identify Patterns” Exercise
Would You be Successful around this Every day?
How do these foods make you feel? It’s not about deprivation but LIMITING EXPOSURE
Which Starbucks treat has less fat? Banana Nut Bread Cheesecake Brownie OR
Which Starbucks treat has less fat & calories? 420 Calories 21g Fat 52g Carbohydrates 2g Fiber 6g Protein 300 Calories 18g Fat 32g Carbohydrates 2g Fiber 4g Protein Banana Nut Bread Cheesecake Brownie Cheesecake Brownie has less fat!
Do you eat because of this?
Make a Grocery List Plan Ahead: PLAN & PLAN! Plan your meals/recipes for the week Plan the best time for YOU to shop Grocery stores? Have healthy back-up plans Convenient = HEALTHY?
PUT OFF EATING FOR 5 minutes & see how you do Learn to accept your feelings— even the bad ones
Other tricks? Put off eating Call a friend Walk around the block DO not go near problem foods/areas/people or items! Know your triggers Anxiety Lonliness Stress Sadness How much of my eating is emotionally related?
Goal: De-Stress Cope without Food How could you? Stress Management Techniques Stress Relief?
The Secret To Lasting Weight Loss & Health? Do you know what it is?
People who lose weight AND keep weight off: Don’t watch more than 1 hour TV/day Walk 60 minutes every day Count their calories Eat Breakfast Weigh themselves > 1x/week Use Meal Replacements 1-2 x/day National weight control registry https://www.lookaheadtrial.org
Food Log: Yes you Can! Do you have 5 minutes per day?
Keep a Food Record !!! My Fitness Pal: Write down what you eat, when you eat it or before Include ALL snacks, beverages, and “bites”—even if you just grab a cracker on the way to the bathroom If you are an emotional eater include your mood Write down the time of day Review your journal weekly to see where you can make more progress
Should you subtract exercise calories into your total calorie intake? Yes No
Should you subtract exercise calories into your total calorie intake? Answer: No Physical exercise alone without dieting (caloric restriction) has only a modest effect on total body mass and fat mass (FM) loss **Average loss with EXERCISE ONLY 60 minutes/day in total body mass of 3 pounds and 2.2 body fat%
Does Portion Control Work?
Label Reading What do you look for? What’s percent mean?
On-the-Go = Healthy
Breakfast Ideas 1 cup 130 calories 1g fat 3g protein 30 g Carbohydrate 8g fiber 1 cup 190 calories 3g fat 9 g protein 36 g Carbohydrate 8g fiber 1 cup 160 calories 1.5g fat 5 g protein 42 g Carbohydrate 13g fiber
Breakfast/Snack 90 calories 0g fat 15 g protein 6 g Carbohydrate 2 T 130 calories 0g fat 12 g protein 19 g Carbohydrate ½ cup mixed berries 32 calories 0g fat 0 g protein 7 g Carbohydrate
Peanut, Almond, Nuts 2 T 190 calories 16g fat 8 g protein 6 g Carbohydrate 1 g sugar 2 T 100 calories 2.5 g fat 4 g protein 13 g Carbohydrate 2 g sugar 2 T 200 calories 17g fat (Omega 3’s!) 8 g protein 6 g Carbohydrate 1g sugar 2 T 45 calories 1 g fat 4 g protein 13 g Carbohydrate 2 g sugar
Snack Bars AVERAGE calories 3-5 g fat 5-20 g protein g Carbohydrate (4-10 g sugar)
Meals Made Easy
How Easy Can it Get?: Recipes Black Bean Sweet potato 2 medium sweet potatoes 1 15-ounce can black beans, rinsed **Add spinach, onions, zucchini (any veggies) 1 medium tomato, diced 2 teaspoons extra-virgin olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander & cinnamon 1/4 teaspoon salt 2 tablespoons chopped fresh cilantro Salsa * Greek yogurt to top Preparation Prick sweet potatoes with a fork in several places. Microwave on High minutes. Meanwhile, combine beans, tomato, oil, cumin, cinnamon, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro/greek yogurt (1-2T)
Quiz Frozen meals are normally “high in sodium”? – True – False
20%DV (480 mg) or more of sodium per serving= high sodium 5%DV (<120 mg) sodium = low Kashi frozen meals < 470 mg/meal – “Good food made simple” (Target) < 300 mg – Healthy Choice < 500 mg – Amy’s < 550 mg
Be An Investigator! Things to be careful of: – Preparation of foods – Drinks – Sauces – Grazing, bite-size foods – Foods that dissolve in your mouth – Portions – ???
The Frozen Zone Frozen Vegetables, Frozen Fruits Frozen chicken, turkey or beef Frozen Entrees for One (Meal Replacements)
Something Sweet…… Always look for lower calorie/Lower fat versions Sugar Free pudding, SF Jello Fruit or Fruit bars, frozen fruit with tru whip Smart ones, vita muffin, skinny cow brands Chocolate almonds, fudge pops
1 serving of rice, pasta/potatoes = ½ cup 1 cup ¼ cup 2 cups
½ cup ½ cup cooked rice = 100 calories The Bread, Cereal, Rice, and Pasta Group Serving size – 1 pancake – 1/2 cooked cup rice – 1 piece of cornbread =a tennis ball, ice cream scoop
Which snack is lower in calories? Hummus with Pretzels Lay’s Potato Chips OR
Which is lower in calories? 260 Calories 19g Fat 16g Carbs 230 Calories 15g Fat 23g Carbs Lay’s Barbeque Potato Chips (1.5oz) Sabra Hummus and Pretzels Lay’s has 30 less calories!
Which sandwich is healthier? Trader Joe’s Veggie With Hummus Wrap Trader Joe’s Turkey, Swiss and Spinach Wrap OR
Which is the healthier sandwich? 370 Calories 10g Fat 57g Carbohydrates 8g Fiber 12g Protein 9g Sugar 330 Calories 9g Fat 42g Carbohydrates 2g Fiber 21g protein 5g Sugar Trader Joe’s Turkey Spinach and Swiss Wrap Trader Joe’s Veggie Wrap With Hummus Turkey wrap is the winner !
A Way of Life Permanent changes Moderation vs. Restriction Diets DON’T WORK! Give yourself a healthy prescription