Why You’re Done with Yo-Yo Dieting

Many people are concerned that once they reach their goal that they will regain the weight they just lost.  This is not an issue on the Ideal Weight Loss plan because you are not losing muscle as part of your weight loss.  We are having you eat the minimum amount of protein your body needs to sustain its muscle mass.  This is important because it keeps your metabolism going.  

Other calorie-restricted plans that do not focus on feeding your body the minimum amount of protein, often cause your body to lose fat and muscle as part of your weight loss.  The result of losing muscle slows your metabolism, which can result in weight gain once you resume a balanced diet.  

Rest assured, as long as you follow your healthy eating plan there is no need to worry about weight gain.  Plus, we have designed a Maintenance Plan to help ensure you keep your new weight!

Pasta, Pasta, Pasta!

In most households pasta is a family favorite. The only problem with pasta is that we tend to be heavy handed with the portions. Not to worry, we have some tips you can use to help make your pasta dishes healthier!

First, let's give you some information about pasta.  Did you know that Americans eat 6 billion pounds of pasta each year?  With that in mind, try thinking of pasta like you would bread or rice, and they are essentially long chains of glucose, which in large amounts can be harmful because it's digested quickly.  Did you know that cooking pasta just to the point of al dente helps slow digestion? Because pastas can be digested so quickly it is best to think of them as a side rather than the main dish.

Here are some tips to improve your existing pasta dishes:

• Choose whole grain pasta over refined pasta - Traditional pastas are made from refined grains.  That means the fiber found in the outer layer has been stripped away. Eating a diet rich in whole grains is associated with reduced cardiovascular disease, cancer, type 2 diabetes and premature death.
• Reduce portions - It is easy to eat multiple servings of pasta in one sitting. Did you know that portions served in a restaurant are 2 to 4 times larger than the actual serving size? Try swapping out half of the pasta with vegetables or even beans when making your next pasta dish. Adding frozen vegetables to a tomato based sauce is an easy way to add bulk and keep things lower on the glycemic index. Or, why not make vegetable ribbons using a peeler or spiralizer with zucchini or summer squash - you can also buy them already prepared in some stores. In addition, try swapping our half of the meat with vegetables in pasta dishes.
• Choose a healthy sauce - Try creating your own sauce with low sodium and low sugar canned diced or crushed tomatoes. Over medium heat you can  add 1 tablespoon of olive oil to a large pan along with one minced clove of garlic and 1/4 teaspoon of red pepper flakes.  Saute for 30 seconds and pour in a 28 ounce can of crushed or diced tomatoes.  Add in 2 teaspoons of oregano or even an Italian herb blend and you're well on your way to a tasty sauce. Heat for 15 minutes. To keep things a little simpler you can just purchase a no sugar added low sodium marinara sauce.  Avoid cream sauces as they can be higher in calories. Top with a sprinkle of Parmesan cheese.  Keep cheese to a minimum as it can add a good dose of sodium, so a strong flavored cheese like Parmesan works well as you only need a small amount.  Did you know that there is some evidence showing that the fermentation of many cheeses may play a role in lowering type 2 diabetes and could have metabolic benefits? Stay tuned as more research is needed.

Reference:  Health & Nutrition Letter, Tufts University, January 2018, VOL. 35, NO.11, Healthy Meals with Pasta (p.4&5).

Lowering Triglycerides

Many of you are familiar with the terms LDL ("bad cholesterol") and HDL ("good cholesterol"), but the term triglyceride may be something new for you.  Essentially, triglycerides are the other blood fat that you may have measured at your doctor's office.  In addition to cholesterol, triglycerides help gauge your risk of cardiovascular disease.

Triglycerides can move through your bloodstream, be stored in your body tissues, or used for energy.  Did you know that if you eat too many carbohydrates that your body can make triglycerides and store them in your fat cells?  Keep in mind, that if you have elevated triglyceride levels that you can be at an increased risk of heart attack and stroke. Right now, a quarter of Americans have high triglyceride levels - 150 mg/dL or more after an overnight fast.

With that in mind here are some ways to keep your triglyceride levels in check:

Lose Weight - Losing 5-10% of excess weight is associated with a 20% decrease in triglyceride levels. Visceral fat (i.e. fat stored in the abdominal region around your organs) is strongly related with triglyceride levels, so losing belly fat would be very helpful!

Be Active - Exercise helps activate an enzyme that breaks down triglyceride. However, that effect stops after about 48 hours so you need to incorporate some form of cardiovascular activity at least every other day for 30 minutes.

Reduce Carbohydrates - Refined sugar, alcohol, and other simple of refined carbohydrates have a big impact on your triglyceride levels.  To reduce them try swapping whole grains for refined carbs like white bread and rice, baked goods, breakfast cereals and beverages with added sugar, and candy and sweets.

Decrease Alcohol Intake - Simply put, alcohol increases your triglyceride levels.  If you're levels are already high start by drinking less. For example, if you have a glass of wine with dinner every night, try have one every other night.

Be Patient - It takes time to see a reduction in your levels. However, it is worth it to practice the tips above because you will see a positive effect over time. With that in mind, a healthy eating plan along with exercise can help not only achieve and maintain your weight, but also keep your triglycerides levels in check!

Reference:  Healthy & Nutrition Letter, Tufts University, January 2018, VOL. 35, NO.11, Lower Triglyceride With Diet (p.6)

Metabolic Syndrome

We all know that a healthy diet helps ward off disease and extend life.  With that in mind, we wanted to focus on something called "Metabolic Syndrome". Metabolic Syndrome is actually a cluster of risk factors consisting of high triglycerides, low HDL cholesterol, high blood pressure, and high fasting blood glucose that occur together.  Having three of more of these risk factors adds up to what we now know as Metabolic Syndrome. The only visible symptom is abdominal fat.

Metabolic Syndrome sadly is a pretty serious condition that can negatively affect your health over a 5 to 10 year period.  Specifically, your chances of heart attack and stroke doubles, and you are 5 times more likely to be diagnosed with diabetes. Right now, there is no medication for this syndrome, but you may wind up taking drugs to address each risk factor. That said, why not try making healthy lifestyle changes?  That's where we come in by creating a healthy eating plan for you, along with providing you the support, accountability, and encouragement you need to make long term changes.

Here's what lifestyle changes you can make to prevent or minimize Metabolic Syndrome:

• Lose Weight - Start with finding a healthy eating plan that will encourage gradual and consistent weight loss. Seek the guidance of a health professional to help you!
• Healthy Eating - Focus on eating vegetables, fruits, leafy greens, nuts, whole-grains, legumes, healthy fats and lean proteins like fish, poultry, and eggs.
• Regular Exercise - Any physical activity is beneficial. The federal guidelines call for 150 minutes of moderate aerobic exercise per week in increments of 10 minutes or more, plus resistance training two days per week.
• Avoid Added Sugars - Unfortunately, excessive sugar intake has been linked to abdominal obesity. Excess sugar raises triglycerides. Simply omitting sugar-sweetened drinks can reduce your triglyceride levels.
• Alcohol in Moderation - Moderate intake means 1 to 2 drinks daily for men, and 1 drink daily for women.  A drink may be 12 ounces of beer, 4 ounces of wine, 1.5 ounces of 80-proof liquor, or 1 ounce of 100-proof liquor. If you do not already drink it is best not to start.

Here are some things to look for to determine if you have Metabolic Syndrome:

• Large Waistline - Belly fat that produces an "apple shape" midsection - central or abdominal obesity. A rule of thumb for abdominal obesity is a waistline of 40 inches or greater for men, and 35 inches or greater in women.
• High Fasting Triglycerides - Triglycerides are a type of fat found in your blood. A risk factor is if you have a level of 150 milligrams per deciliter or higher after an overnight fast. Or, another risk factor is if you are taking a medication to lower triglycerides.
• Low HDL Cholesterol - An HDL of less than 50 milligrams per deciliter for women and less than 40 milligrams per deciliter for men is a risk factor. Also, having to take a medication for low HDL is a risk factor.
• Elevated Blood Pressure - If you have a blood pressure of 135/85 millimeters of mercury or higher, or taking a medicine to treat high blood pressure is a risk factor.
• High Fasting Blood Sugar - A fasting blood sugar of 100 milligrams per deciliter or higher, or taking a medicine to treat high blood sugar is a risk factor for metabolic syndrome. If your level is between 100-125 mg/dl that's considered prediabetes, and 126 mg/dl or higher is diabetes.

Reference: Health & Nutrition Letter, Tufts University, December 2017, VOL. 35, NO.10, Healthy Diet and Lifestyle to Sidestep Metabolic Syndrome (pp.4).

Processed Foods Can Be Healthy

We're sure you've heard to cut down on your intake of "processed foods", but some may wonder exactly what that means.  First off, let's explain what's meant by "processed". Then we'll discuss just what we should limit.

The USDA's definition of processed foods are -  "Everything besides raw agricultural commodities like fruits, vegetables, and grains.  When those foods are cooked, canned, pasteurized, frozen, sliced, chopped, milled, or dehydrated they are considered processed." Now that we understand the meaning of "processed" let's take a look at what to look to make healthy choices.

When looking at processed foods start by ignoring the marketing claims on the front of a package.  It is best to focus on the ingredient and nutrition facts label.  When you see things like added sugars, refined flours, or high levels of sodium put the food down and choose something else. Additionally, highly processed foods have more calories, sugar, salt, and saturated fat. Examples of these would be frozen meals, high-sugar cereals, cookies and cakes, along with sugar-sweetened beverages. Unfortunately, these foods supply you with minimal nutritional value such as vitamins, minerals, fiber, and healthy fats.

Keep in mind that some foods need to be processed in order to be edible and digestible. For example canned tomatoes would be a healthy option. Processing helps make some foods nutritious and safe, as well as prolongs shelf life. Think of pasteurization and canning which kills disease-causing organisms.

Here is a list to help you pick healthy processed foods:

• Frozen fruits and vegetables without added sugar, sauces, gravies, salt, and sugar
• Frozen cooked whole grains without added seasoning
• 100% whole wheat pasta made from whole grains or legumes
• Nuts and seeds without added salt
• Brown or wild rice, quinoa, millet, buckwheat, or amaranth or other whole grains
• Canned beans with no salt added or reduced salt - rinse beans before using
• Canned tomatoes labeled sodium free, low sodium, or reduced sodium
• Precut fruits and vegetables
• Cans or pouches of tuna or salmon
• Plain Greek yogurt or plain yogurt
• Milk
• Bagged greens and lettuces
• Nut butters without added sugar and salt

Reference:  Health & Nutrition Letter, Tufts University, December 2017, VOL. 35, NO.10, Healthy Processed Foods (pp. 6).

Emotional Eating

It is common for many of us to be triggered by our emotions and then eat something we may regret later.  With that in mind, we wanted to talk to you about learning some new habits to break the patterns of emotional eating. To get started let's explain the dynamic.

The dynamic of emotional eating goes like this - trigger, craving, and action.  This is a powerful cycle because it "taps the brain's powerful ability to form deeply ingrained habits based on repeated experience."  Unfortunately, when you use food to quell emotional states weight gain and unhealthy eating patterns can occur. However, there is some good news!  Your brain is quite adept at learning new strategies.

Here's what you do, identify the trigger and create a new habit to paste over the bad one.  Keep in mind though that you many need to try a few new habits out until you find one that works for you.  To get started take some time to make observations about your behavior. There are different triggers for emotional eating.  Some are anxiety, anger, loneliness, depression, fear, procrastination, or boredom. Even positive emotions like excitement or desire can be a trigger. Just the simple thought of your own trigger can pull you out of your emotional state, and that's when you can start to develop a healthier response.

Here are some strategies you can use:
Substitute - Have substitutes on hand for your "go to" snack like carrots or apple slices portioned out in containers in the fridge. Additionally, keep fresh fruit out for something quick to grab.
Chew Gum - Keep some sugarless gum around which helps mimic eating.
Relax - Some people find a hot shower or bath soothing. You could even play your favorite music to help you relax.
Be Mindful - You could look into mindfulness training to help you become more aware of your eating experience.  
Exercise - Take a walk or run, or do some form of activity you like.
Shift Attention - Distract yourself by playing a computer game, checking social media or the news, or with a hobby.

We hope these tips help the next time you get a craving!

Reference: Health & Nutrition Letter, Tufts University, December 2017, VOL.35, NO 10, Learn New Habits to Break Emotional Eating Patterns (pp. 1 & 5).

Meal Prep!

When eating healthy meal prep does a world of wonders - especially for those of us who are busy! As a Nutritionist who leads a busy life this is something I do every week. To help you out why not roast your favorite veggies like I've done here, along with some chicken, or another protein you like. You just need to add a little olive oil to the vegetables with your favorite seasoning.  I simply added salt & pepper to the chicken. For some help below are the names of a few herb and spice blends I often use, but feel free to explore your market's seasonings to find one that suits you!


Herb & Spice Blends:
Chinese Five Spice
Garam Masala
Old Bay
Herbes de Provence
Italian Seasoning