Alison Pelz, LCSW, RD, CDE

Three Myths about Eating Disorder, Not Otherwise Specified

2012-01-23T07:00:00.000-06:00

1. Myth: Most people with eating disorders either have Anorexia Nervosa or Bulimia Nervosa.
False. The majority of people with eating disorders are diagnosed with Eating Disorder, NOS (not otherwise specified) and not Anorexia Nervosa or Bulimia Nervosa.

2. Myth: Eating Disorder, NOS is not a serious eating disorder.
False. Eating Disorder, NOS can be life threatening and cause just as much suffering to the individual and their family members as other types of eating disorders.

3. Myth: Treatment Options for Eating Disorder, NOS are not the same as for Anorexia or Bulimia Nervosa.
False. Treatment options are about the same for Eating Disorder, NOS as they are for Anorexia or Bulimia Nervosa. Treatment options include: outpatient, partial hospitalization, hospitalization and/or residential treatment.

Here are some resources for outpatient treatment options in the Austin Area: http://www.aead.com/.
Resources for residential treatment: http://www.edreferral.com/

To learn more about Eating Disorder, NOS please go to: http://www.something-fishy.org/whatarethey/ednos.php.

If you or someone you know has an eating disorder talk with your doctor or an eating disorder professional to get help.

Inspiring Story about Weight Loss

2012-01-20T07:00:00.000-06:00

I want to pass on this inspiring story about one Austinite's journey with weight loss. Once weighing more than 500 pounds, Hattie Montgomery, in her article "Determined to Live" discusses her triumphant story of weight loss.

What excited me most about Montgomery's article is her sharing with readers the emotional struggles she had with losing weight. So often the emotional component of losing weight is not talked about.
Whether you struggle with controlling your diabetes, emotional eating or with overeating this story is inspiring to all who read it!

To read Montgomery's article please go to: http://experiencelife.com/article/determined-to-live/

Expect Lapses When Trying to Change

2012-01-17T07:00:00.000-06:00

The definition of lapse is a temporary decline from the expected outcome. Say for example you are trying to stop overeating and if you have an episode of overeating that is considered a lapse.

It doesn't matter which habit or behavior you are trying to change...arguing with a spouse, quitting smoking, improving body image, recovering from an eating disorder, starting an exercise plan, etc....LAPSES are part of the change process.

I like to introduce the concept of lapses to clients early on in our work, because it sets the expectation that behavior change is a PROCESS and that road bumps are NORMAL when we are trying to make changes in our lives.

The next time you try to change a behavior expect lapses, because they will happen. If you expect them you won't feel so defeated, they will be easier to navigate and most likely you will be more successful at changing the behavior.

Dr. Anita Johnston Coming to Austin (Part 2)

2012-01-13T07:00:00.000-06:00

I had the privilege of attending two of Anita's workshops and found them both helpful in my clinical practice and in my personal life. Anita is a dynamic speaker she makes use of storytelling, myths and metaphors in much of her work.
I must admit when I first heard Anita talk I thought to myself 'How can the use of storytelling be helpful?'. What I have learned is that storytelling, use of myth and metaphor is a powerful tool--it allows humans to connect to themselves in a different way than conventional talk therapy.
When we watch a touching movie, for example, we often identify with characters, have a strong emotional reactions and have a shared emotional experience.

Because Anita includes non-traditional methods in her work with women I think attending her seminar is
a unique experience for any woman struggling with body image disturbance, disordered eating or obesity.

Here are the details of Anita's upcoming workshop:
Seminar: The Wise Woman's Way into 2012
Date: Saturday, January 21, 2012
Time: 10:00 am to 5:00 pm
Location: Norris Conference Center, Austin Texas
Cost: $129 in advance, $149 at the door
Register online: http://dranitajohnston.com/
To pay by check call Elissa at (512) 779-3121 or email elissashapiro@yahoo.com

New Year's Resolutions: Why don't they work?

2012-01-11T08:00:00.000-06:00

Answer: Our brain gets in the way.
If you think it takes mere willpower to keep a New Year's Resolution, you are barking up the wrong tree. Changing a habit is much more complex than just willpower.

Consider the following about our brains:

1. Our brain seeks immediate reward. For example, kicking the habit of smoking: Smoking a cigarette gives your brain an immediate pleasure response. (Your brain secretes a chemical called dopamine that is associated with pleasure.) NOT smoking the cigarette is very unpleasant to your brain in the short term. One of the main functions of your brain is to keep you happy even if there are long-term consequences.

2. Habits are hard wired into our brain. A habit is something we do over and over again. Our brain knows it well. In fact, the neuropathway gets stronger the more we repeat the habit. It goes something like this: Your brain senses that you are feeling uncomfortable, your brain "tells" you to smoke a cigarette and then your brain notices that you feel better after you smoke. The behavior is then repeated thereby making that pleasure pathway in your brain stronger.

There is some GOOD NEWS.
There are some things that you can do to improve your chances of changing a habit for good.
1. Repeat the new behavior over and over again, effectively trying to change the wiring in your brain by building a new pathway.
2. Practice stress management on a daily basis. When we are stressed out we are more vulnerable to falling back into old habits. (Remember our brain wants us to feel good.)
3. Practice healthy habits on a daily basis that give you pleasure , such as exercise, hobbies, connecting with others, etc. (Makes the bad habit that we are trying to change a little less appetizing to our brains.)
4. Cut out other practices that are associated with the habit you want to change. For example, if you always take a smoke break outside during your work day, don't go outside on your breaks.

Remember changing habits is less about willpower and more about TRAINING YOUR BRAIN!!!!

Dr. Anita Johnston is coming to Austin (Part 1)

2012-01-09T19:07:00.000-06:00

Calling all women!
If you are struggling with body image issues, disordered eating or just feeling disconnected...you won't want to miss this upcoming seminar "The Wise Woman's Way into 2012" hosted by psychologist and author Anita Johnston of the 'Ai Pono Eating Disorder Program of Hawaii and Elissa Shapiro, Clinical Social Worker and Movement Facilitator of Austin.

Date: Saturday January 21, 2012
Time: 10:00 am to 5:00 pm
Location: Norris Conference Center, Austin Texas
Cost: $129 in advance, $149 at the door
Register online: http://dranitajohnston.com/
To pay by check call Elissa at (512) 779-3121 or email elissashapiro@yahoo.com

To learn more about the workshop and Dr. Anita Johnston go to: http://dranitajohnston.com/. To learn more about Elissa Shapiro go to: http://www.bodyvida.com/about_us.htm.

Mixed Messages in the Media about Eating Disorders?

2011-12-16T11:31:00.002-06:00

I'll say! The View this morning had a segment on eating disorders AND dieting.

I was pleased to see the hosts interviewing Tracy Gold, an actress. They were interviewing her about her struggle with Anorexia Nervosa when she was in her late teens. Gold was also there promoting her reality show on eating disorders (I have not watched her reality show-so I don't know if it would be harmful or helpful for those struggling an with eating disorder to watch.).
Gold's brief interview on The View included discussion on common feelings that a person with an eating disorder experiences (shame, guilt and loneliness,), signs and symptoms of an eating disorder, etc. All in all I thought Gold provided an accurate and helpful interview about eating disorders.

Right after Gold's interview as The View was breaking for a commercial the announcer said something like "Coming up after the break...Hungry Girl* will be here to talk about Christmas recipes".
Really??? REALLY.

*I believe that "Hungry Girl" has a cooking show, books, etc.on dieting and low-calorie cooking.

Starting College & Eating Disorders

2011-08-23T11:36:00.003-06:00

Sometimes the stress of starting college can exacerbate a preexisting eating disorder. Or it can be a time in a young adult's life when an eating disorder begins.

Starting college is an exciting time. It often symbolizes new beginnings. It can mean gaining independence from parents and moving away from home, meeting new friends and fostering new interests. It is the gateway to adulthood.

Although, starting college or returning to college is exciting, it is normal to feel anxious about it, too. Starting college can feel overwhelming—navigating a new living situation and relationships, the added responsibility that comes along with independence and just being a “small fish in a big pond”.

This transition to college for some can be really tough. An eating disorder can be a maladaptive way to cope with this transition. A maladaptive coping skill is something that may reduce stress in the short-term, but can have harmful physical and psychological effects in the long-term.

If you think you or someone you know has an eating disorder (For signs and symptoms of ED go to: http://www.something-fishy.org/isf/signssymptoms.php ) it is important to get help right away.

To get treatment for an eating disorder:

Talk with with a trusted friend, family member, doctor, spiritual leader, etc. and ask for help. You don't have to do this alone.
Seek a specialist who treats eating disorders (Doctor, psychotherapist, dietitian, etc.)

To locate specialist in the Austin community go to www.aeds.org or to find services on the UT Campus go to: http://www.cmhc.utexas.edu/.

Orthorexia: More Than Just Healthy Eating

2011-08-14T12:11:00.005-06:00

A few weeks back at the Austin Eating Disorder Specialists meeting I attended an excellent talk on Orthorexia. I will share a little of what I learned about Orthorexia.

What is orthorexia?

How I understand the definition of orthorexia is being obsessed with eating healthy. You may be thinking what is wrong with that? But, orthorexia takes on a rigid and righteous quality to the healthy eating. The person suffering from orthorexia spends a great deal time of thinking and planning out healthy foods to be eaten. Orthorexia can become so severe that it diminishes the individual's ability to focus on other things (The person with Orthoreixa can only focus on eating healthy.) such as occupation, relationships, etc. It can be medically dangerous, because food choices become so limited that it leads to malnutrition.

How does Orthorexia differs from Anorexia Nervosa or Bulimia Nervosa?

People with Orthorexia are fixated on healthy eating (not on losing weight) while those who have anorexia or bulimia are more focused on calories and losing weight.

If you or someone you know is suffering from Orthorexia please seek professional help immediately. To find a specialist who treats people with Orthorexia in the Austin area please visit The Austin Eating Disorder Specialists' website: http://www.austineds.com/.

For more information on Orthorexia please visit:

http://www.orthorexia.com/

People Who Have More Triggers for Binge Eating Before Gastric Bypass Surgery Lose Less Weight at Six Months Post-surgery.

2011-03-31T12:51:00.004-06:00

A recent study published in the Jan/Feb issue of Surgery for Obesity and Related Diseases (www.soard.org/) suggests that people who have more triggers for binge eating prior to surgery tend to lose less weight at six months postopertatively than people who have less triggers.

What is binge eating?

According to the Mayo Clinic (www.mayoclinic.com/) binge eating is:

Eating large amounts of food

Eating even when you're full

Eating rapidly during binge episodes

Feeling that your eating behavior is out of control

Eating a lot even though you're not hungry

Many people who binge eat may experience feelings of guilt, shame, embarrassment, depression, anxiety and/or hopelessness associated with binge eating.

What to do?
Weight loss surgery may limit your ability to binge eat (at least at first), but does not necessarily change the urge to binge eat. So if you struggle with binge eating and are planning to get weight loss surgery (Or just want to stop binge eating, because it feels so rotten.) go get help before you have the surgery.
There are tons of self-help books on reducing binge eating (See Gurze Publishing at www.bulimia.com/index.cfm. Psychotherapy especially, cognitive-behavioral therapy, can help eliminate binge eating as well.

Learn "Pre-dieting" Skills Before Embarking on Weight Loss

2011-03-20T17:34:00.006-06:00

I was delighted to receive my most recent issue of the Psychotherapy Networker, a professional magazine for therapists. It is loaded with articles on the psychology of weight control, diets and keeping lost weight off.

One author and esteemed psychologist, Dr. Judith Beck, hit the nail on the head in her article, I Think, Therefore I Eat. She writes, "It's too difficult for most people to change their eating plan and simultaneously learn the skills that will enable them to stick to it".

Dr. Beck has developed a 5-stage plan for weight control. She recommends practicing skills to keep healthy habits in place before changing any thing about their eating. Brilliant.

Her first stage is the most important one: Develop pre-dieting skills which includes learning how to stay motivated, getting use to new eating habits, dealing with hunger and cravings and relapse prevention.

So the idea is that if you have mastered say dealing with hunger and cravings before going full force into changing how you eat and exercise you probably will have more long-term success.

The only gripe I have about her writing is the use of the word “diet”. The word diet makes my skin crawl, but it gets the point across to readers. (The word diet assumes a starting and an ending point to healthy eating versus a lifelong change.)

To learn more about Dr. Judith Beck please visit her website: www.beckinstitute.org. She has authored : The Beck Diet Solution: Train Your Brain to Think Like a Thin Person and the workbook The Complete Beck Diet for Life.

Overcoming Mind Hunger Group Starting October 5th

2010-09-30T08:31:00.001-06:00

Overcoming Mind Hunger Group is facilitated by Alexa Sparkman, dietitian and Jeanne Sivertson, psychotherapist. It is a great resource that we have here in Austin to help those get off the dieting roller coaster. The Overcoming Mind Hunger program is not a diet program. It is a holistic program to help people make peace with food.

Overcoming Mind Hunger is a great program for people who:
-Are chronic dieters
-Emotionally overeat
-Compulsively overeat
-Feel they are “addicted” to food

To get more information about the program visit them on the web at: http://www.mindhunger.com/index.htm.

Also check out a great explination of why dieting doesn't work: http://www.mindhunger.com/dietsDont.htm.

Great Resource for Books about Eating Disorders & Related Issues

2010-09-16T11:45:00.002-06:00

One of my favorite resources to refer clients to is Gurze Publishing (http://www.bulimia.com/). Gurze has been publishing books about eating disorders and related topics since 1980.

Gurze publishes self-help books, workbooks, DVDs and audio programs on such topics as:
Anorexia & bulimia nervosa,
Binge eating
“Emotional” eating
Exercise
Body image
Midlife

They also have several blogs on their website including blogs about recovery, nutrition, advice for parents and much more. Most of the blogs are written by experts in the field.

There is something for everyone on this website whether you are struggling with an eating disorder, emotional eat or are trying to get off of the the dieting roller coaster.

Can't Follow a Diet?

2010-09-02T07:41:00.000-06:00

Don't worry...it is not you!
Whether you have diabetes or are overweight and trying to follow a diet and just can't...it is really NOT you. It is not that you don't have enough “willpower” or you have failed. The diet has failed you.
Most studies indicate that dieting works for a while, but isn't a long-term solution. If you have been on several diets this may sound familiar: You are able to follow a diet for a few weeks or months, then you get side-tracked and go “off” the diet and then re-gain lost weight.
I feel that there are so many bad things about dieting I don't know where to begin. Here are just a few of my gripes about dieting: First, most diets totally disregard our natural hunger/fullness cues. We need to become more attuned eaters (Listen to our bodies' hunger and fullness cues.) to help us find our healthy weight, not ignore them by following some diet. Second, diets often reinforce “all-or-nothing” thinking. All-or-nothing thinking, also known as “black and white” thinking assumes that everything is in absolutes. One example of all-or-nothing thinking in regards to dieting is you are either “on” a diet or “off” a diet. Once “off the diet” then the negative thinking kicks in and we move farther away from being attuned eaters. There is hardly anything in human behavior that is an absolute (Including eating.). If we are able to think in shades of gray about food and eating that may help get us unstuck from the dieting roller coaster.
I believe the first step to healthy eating is actually give-up dieting and begin to tune into our bodies natural hunger and fullness cues.

How Do You Talk to Yourself about Food, Dieting or your Weight?

2010-08-28T12:18:00.004-06:00

Most of my clients who struggle with “emotional overeating”, excessive dieting or who have an eating disorder engage in negative self-talk about food, weight/shape and exercise. Self-talk is that endless chatter in our heads. An example of negative self-talk is “I was bad today...I ate a cookie...I will never lose weight.”

The majority of self-talk is not even accurate! Does eating a cookie really make someone bad? Of course not. Does eating one cookie (even a box of cookies) mean that weight loss is not possible? Of course not.

Negative self-talk is usually not helpful to us. In fact, it often reinforces our unwanted behavior patterns and keeps us “stuck”.

Often people are afraid to give-up the negative self-talk, fearful that something worse is going to happen (For example, gain more weight, feel more out of control, etc.). I believe the exact opposite to be true, that change happens when you stop beating yourself up.

Try taking a more curious stance. For example, “I wonder why I ate a cookie when I was not hungry?”. Being curious about behaviors, thoughts, etc. may provide clues to what the underlying problem is. In the example of overeating, oftentimes people eat to distract themselves from uncomfortable feelings such as sadness, stress, loneliness, inadequacy, etc.

Now what? The first step is to monitor your self-talk. It helps some people to write it down. Then begin to challenge the accuracy of your thoughts. Be curious about your behavior patterns. It will help you learn more about why you make certain choices. This is no small task. Be patient with yourself!

Wonderful Eating Disorder Speaker Coming to Austin

2010-03-28T18:40:00.005-06:00

Dr. Anita Johnston therapist, speaker and author is coming to Austin in May! I have attended a handful of her workshops for professionals who specialize in the field of eating disorders. Anita is a captivating speaker and is considered an expert in the treatment of eating disorders. Anita has a unique style of working with clients to help them heal from eating disorders by incorporating myth and story telling into her treatment. I would also recommend her book Eating by the Light of the Moon.
To learn more about Anita Johnston and her upcoming workshops in Austin for people with eating disorders visit her on the web at www.dranitajohnston.com.

Working on the brain can help with eating problems....

2010-03-24T12:40:00.001-06:00

I was flipping through the TV channels last night and caught a few minutes of Dr. Daniel Amen's Change Your Brain, Change Your Body on PBS. I caught very little of his talk, but I did happen to catch a great line. Dr. Amen saids something like, “...we need to work on the organ between our ears...not the stomach when trying to lose weight...”. I couldn't agree more with this! After all our brain controls hunger/fullness cues, impulses, maintains unhealthy habits around food, how we talk to ourselves about food and weight, etc.
“Working on the brain” holds true for recovering from an eating disorder, too. Whether I am working with a client that wants to lose weight or recover from an eating disorder, most often we talk about behaviors, thoughts and feelings about food, rather than food itself. So often food “problems” are not about the food, but something else!

Off-line

2008-05-05T17:36:00.002-06:00

I will be off-line for a little while. I will begin posting again in a few weeks.
Thanks,
Alison

Please don't start dieting...

2008-04-23T05:20:00.000-06:00

I know...I know I sound like a broken record. Last week I was at the Austin Diabetes Summit, a professional conference, and it was reiterated again that one particular diet doesn't help people lose weight over the long-term.

Since it was a diabetes conference one could image that some of the speakers were talking about low-carbohydrate, low-fat diets, etc. The message that I got loud and clear, which comes to no surprise to me, is that there are several diets out there and maybe there is one that is right for you or maybe you have to make it up as you go...

The bottom line is to find an eating style that works for you over the long-term whether your hope is to control your blood sugars, lose weight, control cholesterol or just make peace with food. As much as the diet industry would like for consumers to believe that diet programs, diet books etc. are a quick fix...any seasoned dieter can tell you that there aren't any quick fixes...even weight loss surgery.

If you want more information on “non-dieting approach to health” please see posts:

February 11, 2008 “Thinking about starting a diet?”

October 10, 2007 “Recommended Reading: Intuitive Eating”

Pre-Diabetes

2008-04-21T09:56:00.000-06:00

This past week I attended part of Austin's Diabetes Summit a continuing education conference sponsored in part by the American Diabetes Association. I learned a lot of great new things about diabetes and how to help my clients.

Dr. Ann Albright, the Director, of the Division of Diabetes Translation Centers for Disease Control and Prevention, gave a great talk on Pre-diabetes.

According to her presentation there are 21 million people with diabetes and 54 million people with Pre-diabetes in the U.S.

What is Pre-diabetes? How I understand it is that if ones blood sugar is elevated above normal, but not elevated enough to meet the diagnosis of diabetes one may have Pre-diabetes. If you have been diagnosed with Pre-diabetes or are at risk for developing Type 2 diabetes talk more with your doctor about your blood sugars.

According to Dr. Albright's talk studies show that people with Pre-diabetes are at risk for getting full blown Type 2 diabetes. Additionally, people with Pre-diabetes are at increased risk for developing early retinopathy (diabetic-related eye disease).

Dr. Albright presented a few studies that have been conducted with people that have Pre-diabetes to see what would reduce their risk of getting full blown diabetes. Yup...you guessed it dietary changes, exercise and a small amount of weight loss helps. There is a medication that can help, too.

I want to emphasize that a small amount of weight loss (5-10% of total body weight) may improve health status.

To learn more about Pre-diabetes talk with your health care team or a certified diabetes educator.

HEB to Give Away Reusable Bags on Earth Day

2008-04-17T18:40:00.004-06:00

I know this post doesn't have much to do about nutrition, diabetes, weight control or heart disease. But, I couldn't resist. I think it is pretty neat that HEB is giving away one of their reusable bags if you bring in 5 plastic grocery bags to recycle. Earth Day is Tuesday April 22nd. The only catch is you need to do so between the hours of 3pm to 7pm. For more information stop by your local HEB store.
**I received an email about the reusable bag give away via their e-newsletter. It wasn't clear from HEB's website or from the e-newsletter if the give away was at all HEB stores or just at a few selected one.

More on Jennie-O...

2008-04-17T08:39:00.000-06:00

I have already posted once about Jennie-O's turkey bacon (Please see post 11/15/07.). But, I was recently on their website again looking at other products and was impressed once again. Their turkey burgers and sausages are pretty lean. Their burgers and sausages are reasonable low in fat and very low in saturated fat when comparing to pork sausage (A typical pork sausage can have up to an average of 30 grams of total fat and 10 grams of saturated fat per link.). Jennie-O's turkey sausage has just 10 grams of total fat and 3 grams of saturated fat per link. And Jennie-O's Lean Turkey Burgers have 9 grams of total fat and 2 grams of saturated fat per serving. Remember saturated fat tends to clog arteries. So, Jennie-O products seems to be a good choice for those who have heart disease, diabetes or just want to eat healthy.
I have only tasted their bacon and liked it. The next time I am at the store I think I will pick-up some of their other products to see if they are tasty. To find out more about Jennie-O and their products please go to http://www.jennieo.com/.

Diabetes: Learn How Different Foods Affect Your Blood Sugars

2008-04-16T09:24:00.002-06:00

Clients with diabetes frequently ask me “Will such and such a food make my blood sugar go up?”. My answer is most always, “Test your blood sugar to find out how different foods affect your particular body”. One of the corner stones to taking care of diabetes is monitoring blood sugars on a regular basis. Different foods react differently in everyones body due to a variety of factors such as weight, age, activity level, medications, etc.

If you want to see if and how much a particular food affects your blood sugar, check your blood sugar BEFORE you eat the food (so you have a baseline blood sugar) and then check your blood sugar one or two hours after eating. If you eat carbohydrates (see blog post “ABC's of Carbohydrate Counting for People with Diabetes, November 7, 2007) most likely your blood sugars will go up for example 40-60 points. If your blood sugar goes up much more than that that can mean a few different things such as you ate too much food, your not taking enough diabetes medication, etc. If you find that your blood sugars go up more than 40 to 60 points after eating, talk with your doctor or certified diabetes educator (To learn more about a certified diabetes educator go to http://en.wikipedia.org/wiki/Certified_diabetes_educator.).

Talk with your health care team about what your specific target blood sugar goals are before and after meals. If you do not have a blood sugar monitor and would like to begin monitoring I recommend that you talk with your doctor about it (You can purchase them at most pharmacy's, but if your doctor writes you a prescription and you have health insurance, most likely can get the monitor and testing supplies as part of your prescription drug plan.)

Need Help With Healthy Eating Out?

2008-04-01T10:36:00.001-06:00

I found a gem of a website this past week that can help. It is a great resource to help individuals with diabetes, heart disease, those trying to lose weight or those who just want to eat healthier when eating out.

The Healthy Dining Program has a website called Healthy Dining Finder (www.healthydiningfinder.com )that reviews and provides nutritional analysis of menu items at a variety of restaurants. The Healthy Dining Program and its website healthydiningfinder.com was developed by the National Restaurant Association and is partially funded by the Center for Disease Control. They have registered dietitians that analyze items of participating restaurants (Restaurants ranging from upscale to fast food.).

In order for menu items to be posted on the website the menu items must meet particular nutritional criteria including each full entree must have 750 calories or less, 25 grams of fat or less and 8 grams of saturated fat or less. (That may seem like a lot of calories and fat to some, but in the world of eating out this is pretty good.)

The website is simple to use. To get started go to www.healthydiningfinder.com and click on “start your search”.

Bon appetite!

Cooking Resource for those who have had Weight loss Surgery

2008-03-24T11:16:00.000-06:00

If you have recently completed weight loss surgery such as the lap-band or gastric by-pass surgery there is a new resource available to help you with your journey.

Two registered dietitians, Annessa Chumbley and Ruthanne Hilbrich, have created a DVD called “Flourish your Journey”. The DVD includes 12 recipes, such has “Unfried Rice”, “Pasta con Pesto” and even “Mexican Brownies”. The DVD also includes shopping and exercise tips.

I have not seen the video in its entirety, but I have watched the video clip that is available on Chubley and Hilbrich's website http://www.flourishyourlife.com/ . And it looks pretty good.

I know many people feel lost about what foods to prepare after surgery, this looks to be a good resource for people who have undergone weight loss surgery.

HEB Brand Reduced Fat Cheese

2008-03-17T09:50:00.001-06:00

I don't know whether it is a new product or if I am now just noticing...but either way I am pleased. HEB (http://www.heb.com) has there own line of reduced fat cheeses. The HEB location that I shop at usually carries a Colby Jack and Cheddar cheese that are lower in fat. So, if you have heart disease or high cholesterol, diabetes or trying to lose weight HEB low fat cheese is good choice.

I know that other brands make reduced fat cheeses, such as Kraft (http://www.kraftfoods.com/kf) , which is great...but they can be costly.

The HEB brand reduced fat cheese is the same price as their “full fat”cheese.

Let's compare the food labels...

One ounce of regular HEB Colby Jack cheese contains 110 calories, 9 grams of total fat, 6 grams of saturated fat and 30 mg of cholesterol.

One ounce of reduced fat HEB Colby Jack cheese contains 90 calories, 5 grams of total fat, 3 grams of saturated fat and 10 mg of cholesterol.

I think the reduced fat cheese offers a pretty good cut in calories and particularly in saturated fat (Saturated fat is the fat that can clog arteries.).

The HEB reduced fat cheese tastes pretty good, my picky toddler can't taste the difference. The only difference that I notice is that it doesn't melt as well as full fat cheese, but I still can make a piece of cheese toast with it.

So, for people that have diabetes, heart disease or want to lose weight I think HEB reduced fat cheese is a good option, and the price is right!

To read more about dietary fat like trans-fat,saturated fat and monounsaturated fats please go to http://www.dietitian.com/fatlower.html. This website it hosted by a well-respected registered dietitian.

Interesting Discoveries at the Austin Chocolate Festival...Even for those trying to eat healthy!

2008-03-10T09:45:00.001-06:00

This past weekend I went to the Austin Chocolate Festival (http://austinchocolatefestival.com/). Yes...I eat (and enjoy) chocolate. As a side note I believe that all foods can fit or be part of a healthy eating style...even chocolate. Everything in moderation.

The real neat thing is I found a few things that are specific for those with diabetes, high cholesterol, trying to lose weight or just want to eat healthier.

I learned that gelato is lower in calories and fat than most ice creams. So, it is a great choice for people who are trying to lose weight, have heart disease or high cholesterol or diabetes. I sampled some gelato from Gelato's Italian Ice Cream(www.gelatos.net). A 3.5 ounce serving of their gelato contains 90 calories, 3 grams of fat and 10 grams of sugar, according to their website. My understanding is that gelato is made from whole milk instead of cream (Ice cream is made from cream.) and that is why it is naturally lower in fat. I of course tried the chocolate flavor and it was great. Gelato's Italian Ice Cream also makes a sugar-free gelato that is even lower in calories and has 5 grams of total carbohydrates (The low-sugar gelato wasn't available for sampling at the Chocolate Festival). The sugar-free gelato would be even a better choice for those with diabetes. Gelato's Italian Ice Cream and Cafe has three locations in Austin.

The other discovery I made, that doesn't have much to do with chocolate, but does have to do with healthy eating is Good Eating, personal chief services. Chief Melissa Good wasn't actually showcasing chocolate treats, but mole. To read more about this popular sauce, mole, used in Mexican cookery go to http://en.wikipedia.org/wiki/Mole_(sauce). (Which was very good by the way.)

Melissa prepares meals in a commercial kitchen and then delivers meals a couple of times per week to customers' homes. The food is already cooked and just needs to be reheated. I checked out the menus on her website and the food looks good, nutritious and made from fresh ingredients (ingredients are organic, meat is free-range and hormone free and most produce is bought from local producers). This would be an excellent service for busy families, people that are trying to lose weight, have heart disease or high cholesterol or diabetes.

The prices don't look too high and some of the meals look like they are kid friendly. Nutrition information on the meals are available.

To find out more information about this service please visit www.GoodEatingAustin.com.

Campbell's to Lower the Sodium Content in Kids-Oriented Soups

2008-03-03T11:17:00.000-06:00

Campbell's is getting ready to lower the salt or sodium content in soups geared towards children-ones that are advertised, for example with Dora the Explorer and Batman. All 12 kid-oriented soups will have 480 mg of sodium per serving. Not bad...for a processed food. For the full story go to http://www.msnbc.msn.com/id/23224904/. Just one other note...the sodium content is 480 mg PER SERVING, so check how many servings are in a can. Oftentimes there are two servings per can.

There is some good data to suggest that following a higher sodium diet can result in higher blood pressure. It appears that the American Heart Association (http://www.americanheart.org) doesn't make a specific recommendation for sodium intake for children, but encourages families to provide low sodium food choices to their kids.

The American Heart Association recommends that healthy adults should eat no more than 2,300 mg of sodium (or salt) per day. Just for reference...one teaspoon of salt contains 2,300 mg of sodium.

Sodium is mainly found in processed & convenience foods like lunch meat, canned foods, sausage, fast food, etc.

So, how does Campbell's stack up against some of the other kids' favorite sodium ladened foods? McDonald's Happy Meals (http://www.mcdonalds.com/) range from 500 mg to 1050 mg of sodium per meal. The Happy Meal that includes a 4 piece chicken nugget, apple dippers with low-fat caramel sauce and apple juice has 500 mg of sodium. Compared with the Happy Meal with a cheese burger, small fries and low-fat chocolate milk has 1050 mg of sodium. It appears all the Happy Meals with the apple dippers instead of the French fries all have a significant less salt, makes sense the apples are a fresh food which tend to have very little salt.

Product Spotlight: Peanut Butter

2008-02-25T10:27:00.000-06:00

Peanut butter is a great food for kids and adults. It contains a significant amount of heart healthy fat (monounsaturated fat) and protein. It can be part of a healthy breakfast (ie. whole wheat toast with peanut butter) or snack (ie. peanut butter on celery or apples). However, you like to eat peanut butter it is a great food. Peanut butter is a healthier choice than butter or cream cheese (both which contain a significant amount of saturated fat that clogs arteries).

All peanut butter is not created equal. Many brands of peanut butter have added sugar and/or hydrogenated oils (hydrogenated oils, also known as trans fat, can clog arteries). Peter Pan and Jiff have added sugar. The HEB Hill Country brand has sugar and hydrogenated oil. Smart Balance Omega brand has added molasses (although it is not sugar, it still is a sweetener).

So, when choosing a peanut butter look for the word “natural” on the label. And double check the ingredient list and make sure it contains only peanuts and perhaps salt (not sugar, hydrogenated oils, etc.). Most of the “natural” peanut butters you have to stir them before eating them (the oil settles at the top of the jar), so I realize they are a little extra work, but well worth it. I have found two brands of natural peanut butter at my local HEB, the Central Market All Natural Peanut Butter and Laura Scudder's.

Thinking about starting a diet?

2008-02-18T07:40:00.000-06:00

Ugh...I just hate that word diet. It assumes a starting and stopping point...it sets us up to fail. My last post was on the National Weight Loss Registry, a study that looks at people who have successfully lost at least 30 pounds or more and kept it off for at least a year. If you haven't read it, I recommend that you do.

Anyway most of us know, just by personal experience, that dieting doesn't really work for longterm weight loss.

I suggest that you embark on a healthy eating journey or a find on new eating plan, but not start a diet.

Dieting doesn't lend itself to flexibility, often makes us feel bad about ourselves and well most of them don't work.

I am not saying that you shouldn't try to eat better to lose weight, control your cholesterol or blood sugars, but find an eating style that you can live with over the long haul. Take stock in what you are willing and not willing to do. So, if you really love chocolate and not willing to give it up, then continue to eat it. But, maybe just less at one sitting or eat it less frequently.

I think finding an eating style can take time, trial and error and there are going to be bumps in the road.

But, don't give up. And remember to think about changes that you are willing to make permanently.

The National Weight Control Registry

2008-02-11T11:49:00.001-06:00

Many studies show that people can lose weight. But, there aren't many studies that illustrate people maintaining weight loss over the longterm.

The National Weight Control Registry is study of people who have kept weight off over the long haul. Participants include those who have lost at least 30 pounds and kept if off for over a year. Most participants who have maintained their weight loss follow a low-fat diet and they exercise regularly.

Here are some common characteristics of weight loss maintainers who are part of the National Weight Control Registry:

78% eat breakfast every day.

75% weigh them self at least once a week.

62% watch less than 10 hours of TV per week.

90% exercise, on average, about 1 hour per day

Approximately 45% of participants lost weight on their own and 55% of participants lost weight through some type of program.

To learn more about the National Weight Control Registry go to www.nwcr.ws/

Does Type 2 Diabetes Ever Go Away?

2008-02-02T07:55:00.002-06:00

This is a frequent question that is asked by many of my clients. It is a great question. It can be confusing, many clients come in with stories of friends or family members that had Type 2 diabetes and they report that it “went away”. My guess is that it didn't go away, it is just they are able to control it with lifestyle changes (watching what they eat, weight loss and exercise) and/or diabetes medications.

My understanding is that Type 2 diabetes doesn't go away and it can't be “reversed”. Rather it can be controlled. Meaning that blood sugars can come down to normal ranges with the help of lifestyle changes and/or medications. So doesn't that mean that the diabetes has gone away? Not really... if the person went off their diabetes medications and/or started drinking sweetened sodas hand over fist potentially their blood sugars would go right back up.

So, the down side is that once you have Type 2 diabetes, you probably will always have Type 2 diabetes (unless researchers find a cure), but the good news is that diabetes can be controlled.

Product Spotlight: Carrots

2008-01-28T11:15:00.000-06:00

Carrots have gotten a bad wrap! People are always asking me, “Are carrots good for you?...I hear they are loaded with sugar.”

The answer is YES...YES...carrots are good for you! According to the Botlhouse Farm's carrot label (carrots that I purchased at my local HEB) a seven inch carrot has just 30 calories, 0 grams of fat, 7 grams of total carbohydrate (5 grams of the carbohydrate coming from sugar—yes sugar from carrots is fine...it is not like there is added sugar to carrots) and 2 grams of fiber. Carrots are a great source of vitamin A and they also have a little bit of vitamin C.

One of my favorite ways to eat carrots is roasted in the oven. Simply, cut baby or regular-sized carrots length wise, spread them on a cookie sheet with a little bit of olive or canola oil, salt and pepper, and bake in the oven at 350 degrees until they are tender and caramelized (for about 30-45 minutes).

Doggy Diet Pills

2008-01-20T20:43:00.000-06:00

“If your dog is obese, help is available.” This is the tagline on one of Pfizer's websites the pharmaceutical company with the first ever FDA approved drug to help man's best friend shed the extra pounds. That's right folks a weight loss pill for dogs.

I don't deny that an overweight or obese dog is at risk for health problems. But, really? I am not an expert in animal nutrition, but I think the same general weight loss principles for dogs are similar to those in humans....eat less food, more exercise.

Now I can see where the more exercise part can be more of a challenge if the doggy owner doesn't have time, space or physically can't exercise their dog.

But, the food part is a no brainer in my opinion...feed your dog less dog food and NO people food.

Slentrol, the name of the drug, dosen't come without possible side effects including diahrrea and vomiting to name a few, and of course when the dog goes off the pill the weight loss ceases.

I know this blog is dedicated to human nutriton...but I couldn't resist. I think also it sheds some light on how we the consumers need to take control over our own health (and our dogs'), and not totally rely on pharmaceutical companies.

To read more on Slentrol go to www.slentrol.com

Personal Trainer in Austin: Eric Reis

2008-01-16T20:47:00.000-06:00

Eric Reis has been a personal trainer for at least nine years and his credentials include an ACE-Certified Personal Trainer, ACE-Certified Lifestyle & Weight Management Consultant and Certified Pilates Instructor.

For those who are intimated even by the thought of exercising and want to get in shape or if you are already exercising and not getting the results you need, Eric is your guy. He will be able to help you reach all your fitness goals.

Earlier this week I met with him over coffee to learn about his training style. He was very easy to talk to, appeared excited & knowleageable about fitness and is experienced in working with people at all levels of fitness.

Currently, he offers in-home training (He can bring workout equipment right to your house.). Eric believes that people can get a complete workout right in their own home.

Additionally, Eric offers group fitness or “boot camp” classes.

One thing that I was really excited about after the meeting with Eric is that he enjoys and is experienced training people of all different fitness levels. And he trains kids as well.

By the end of our meeting I wanted to go workout with him!

To learn more about Eric visit him on the web at www.allaroundfitness.us. Or call him for your free consultation at (512) 529-4070.

Feel Intimidated About Exercise?

2008-01-13T13:19:00.000-06:00

I couldn't resist posting this story...one man's personal journey to weight loss and his fears about starting an exercise program. It is quite inspirational.

Below is a short excerpt from the story that was posted on CNN.

["The thought of going to a gym was intimidating enough, but kickboxing?" Lenczowski recalls. "My friends kept on me until I caved and reluctantly decided to try it."

The first time he went to the class, Lenczowski says he sat in the parking lot for a while trying to muster up enough courage to walk into the gym. But once inside, he says everyone welcomed him. In eight months of kickboxing, fat burning classes and watching his diet -- he'd lost 60 pounds.]

To read the story in full go to:

http://www.cnn.com/2008/HEALTH/diet.fitness/01/11/weightloss.lenczowski.a/index.html

Overweight Children Who Watch More TV are at Risk for High Blood Pressure

2008-01-10T11:16:00.000-06:00

In a recent scientific article published in the American Journal of Preventative Medicine (December, 2007) researchers found that among overweight children (average age of 12 years) TV watching was positively correlated with the severity of obesity. In other words, the more TV watched, the more obese the children were.

Additionally, children who watched 2-4 hours per day of TV had 2.5 times the odds of having high blood pressure compared to those children who watched less than 2 hours per day.

So, kids who are watching a lot of TV are not only sedentary while watching TV, but chances are they are also watching commercials that are marketing high fat and sugar foods to them.

What is a parent to do? The obvious thing to do is to limit the amount of TV watched and video games played by your child. I know this is not so simple, because often times kids beg and plead to watch TV until they get what they want. I urge you to take charge…your child’s health depends on it! Have a family meeting and talk with your kids about how much TV/video game/computer time will be allowed per day. With your children come up with some activities that they can do instead of being glued to the TV.

Last but not least, set up the expectation in advance that children and adults in the family won't watch TV and eat at the same time. That way family members won’t engage in mindless eating!

Recent Study on Weight Loss Drugs

2008-01-06T04:11:00.000-06:00

Often times I think the general public is led to believe that weight loss medications routinely lead to large amounts of weight loss and are a "cure all".
According to a recent study in the British Medical Journal (www.bmj.com), weight loss proved to be modest with several of the weight loss drugs (Xenical, Meridia, and Accomplia). What does modest weight loss mean? About 5-10% of body weight, so on average about ~11 pounds. As I understand and as the authors' of the articles discuss, 5-10% of body weight loss can help improve health.
So does this mean you should take a weight loss drug to shed excess pounds? This is a decision that only you and your doctor can make together as there are several things to consider in regards to weight loss drugs including the side effects of the drug, your health risks, etc.

New Year's Resolution

2008-01-03T03:25:00.001-06:00

Happy New Year! It is that time of year again when many people vow to make a change in their life...the New Year's Resolution. Changing eating habits, whether it is to lose weight or to be healthier, is one of the more popular resolutions made. The American Psychiatric Association (http://healthyminds.org/resolutions.cfm) offers some helpful suggestions about how to help keep your resolution including: "not making too many resolutions", "involving family and friends" and one of my favorites "forgive yourself".
I think forgiving yourself is great advice for people trying to lose weight or change their diet. Losing weight and changing how you eat takes time, trial and error and isn't going to happen over night. Diet books and diet programs often lead people to believe that weight loss is a linear path or process, no bumps in the road...no wonder people get frustrated with dieting!!!!!!!!!
So, be easy on yourself and "forgive yourself" and just expect that there will be setbacks in your journey to healthier eating and weight loss.
If you really want to get serious about changing your eating habits whether it is to improve your health or to lose weight remember that it is going to take time and patience. But, don't give up!!!!!!!!!!!

Longer Than Expected...

2008-01-02T13:18:00.000-06:00

Hi all. My blogging hiatus lasted longer than expected due to a death in my family. So, I will be back here shortly blogging away.
To good health in 2008!

Off Line

2007-11-29T11:23:00.001-06:00

For the next week or so I will be off line. I will begin posting again around 12/14/07. Thanks.

“100-Calorie” Snack Packs

2007-11-27T11:07:00.000-06:00

100-calorie snack packs fill the grocery store aisles. You can get Pringles, Nutter Butter, Goldfish, pretzels, etc. in these pre-portioned packages that contain 100-calories worth of a snack food.

As a dietitian I like the idea that the snack packs limit snack food to only 100 calories. Additionally, for those who want to limit their salt or sweet intake, the snack packs can help. However, most of these 100-calorie packs offer very little nutrition. The snack foods in the 100-calorie packs are usually highly processed which means they contain few vitamins and minerals or protein (if any at all). Most of them are high in simple carbohydrates (versus whole grains) and are fiber poor.

Here are some snacks that will provide much more nutrition (more fiber or protein and/or vitamins and minerals) and all of them contain about 100 calories:

Small piece of fruit
1 hard boiled-egg
Light yogurt (6 ounces)
Graham crackers (2 squares) with 1 tsp. of peanut butter
2-3 cups of light microwave popcorn
12 baby carrots or other vegetables with 2 TBSP. light ranch dressing
3 TBSP. Almonds
1 corn tortilla with 1/2 ounce light cheese (shredded) and 2 TBSP. of salsa.
2 cups grapes
2 ounces lean ham

Source: www.RD411.com

If you are in a hurry, is a 100-calorie pack better than grabbing a candy bar or large bag of chips? You betcha! To get the most nutrition your best bet is to eat snacks similar to the ones listed above.

Diabetes Blogs

2007-11-19T10:58:00.000-06:00

Many of you out there are well aware of what a blog is…For those of you like me who are not very techno savy,…(I didn’t know what a blog was until about a year ago.)…my understanding is that a blog is sort of an online journal and is more interactive than a typical website.

According to Wikipedia a blog is defined as:

“A blog (a portmanteau of web log) is a website where entries are written in chronological order and commonly displayed in reverse chronological order. "Blog" can also be used as a verb, meaning to maintain or add content to a blog.

Many blogs provide commentary or news on a particular subject; others function as more personal online diaries. A typical blog combines text, images, and links to other blogs, web pages, and other media related to its topic. The ability for readers to leave comments in an interactive format is an important part of many blogs.”

Blogs are able to include that “human element” that websites usually don’t provide, because blogs are often frequently updated by the writer; the reader can post comments; and blogs are usually written in informal language.

So, why is a dietitian and a certified diabetes educator talking about a blog on her blog?

I was doing some surfing of blogs this past weekend and came across some very interesting ones written by people with diabetes or by a family member of someone with diabetes.

I can see how people with diabetes may feel inspired (Heck, I did.) or maybe not feel quite so alone after browsing some of the diabetes blogs. Perhaps blogs serve as sort of an online support for people with diabetes (or other chronic disease). It is one thing to read information about diabetes, but it is whole different experience to read someone’s personal journey with diabetes. I wouldn’t say that blogs are always the most reliable source of scientific information, but they often provide that human element that we so often crave in the fast-paced world.

If interested in reading a blog on diabetes a good place to start is http://diabetesoc.blogspot.com/.

Product Spotlight: Jennie-O Turkey

2007-11-15T11:40:00.001-06:00

I must confess…many of the ideas that I get about product spotlights come from clients and, yes,…my husband.

My husband came back from the supermarket the other day and said,“Look, I got bacon.” I secretly rolled my eyes…and thought, ”Great! A bunch of salt and fat…just what this family needs.” To my surprise and delight, though, he brought home Jennie-O Extra Lean Turkey Bacon. According to the food label, one slice has 20 calories, .5 grams of fat and only 140 mg of sodium. It tasted pretty good, too! The only drawback is we actually had to add some oil to the pan to cook it. So, in the end we added some fat and calories back, but at least we added olive oil which is a heart-healthy oil, because it contains little saturated fats, and mainly monounsaturated fats which may help lower cholesterol. The other day I made chili using Jennie-O Extra Lean Ground Turkey Breast and again chose olive oil to brown the meat. To learn more about Jennie-O Turkey and for recipes go to http://www.jennieo.com/.

Holiday Eating Without Weight Gain

2007-11-13T10:15:00.000-06:00

As most of us know, a large part of the holiday season revolves around food. Extra food is everywhere this time of year…at the office, at parties, at holiday meals…even when we visit our local Starbucks we find special holiday drinks that tempt us.

For those trying to watch their weight or manage their diabetes or high cholesterol, the holiday season can be especially trying.

The following tips may help you get through this holiday season with little or no weight gain.

Focus on other holiday pleasures besides food. Emphasize the other aspects of the holidays that you enjoy. For many, it is spending special and quality time with family and friends. Often when families get together the focus is on food. Spearhead new traditions for the holidays that include physical activity, such as a family bike ride or football game, a walk or holiday “fun run/walk”. (Go to the RunTex website at www.runtex.com to view a calendar of fun run/walks that are happening this holiday season.)
Remember food is not the only important part of the holiday season.

If you are currently trying to lose weight, set realistic expectations during the holidays. Focus on weight maintenance versus weight loss. Setting realistic goals may help reduce frustration and anxiety around weight issues, which for some can lead to over eating.

Don’t make dieting your New Year’s resolution. Doing so may set-up a “last supper” effect during the holiday season. That is, “I am going to eat all of these goodies now, because come January 1^st I am going on a diet.” This will just cause more weight gain and frustration once the New Year rolls around. Besides, most studies show that dieting doesn’t work for long-term weight loss. Make healthy eating part of your life, even during the holidays.

Commit to more exercise during this time of year so you can “afford” to eat a few more treats without the weight gain. Time is often short this time of year due to shopping, parties and travel, but planning ahead can help. Who knows? Taking time to do some more exercise may help reduce the stress that some people experience during the holiday season.

Make a plan. When at a party or at a holiday feast, scan the food and consider eating only the foods that you really want or that you normally don’t eat, for example, a reasonable portion of Grandma’s yams or a slice of a favorite kind of holiday pie - foods that are only served around the holidays. Forgo the dinner rolls. (They are often served year round.) Give yourself permission to eat foods you really enjoy and pass on the others. If you think ahead about foods you really want, chances are you won’t engage in “mindless” eating.

Additionally, don’t go to parties or to the dinner table starving, since this will most likely guarantee overeating. Have a light snack before going to the party.

Bring vegetables and/or fruit-based dishes to parties or to your holiday feast. This will “offset” some of the higher calorie foods.

Reduce fat and sugar in holiday recipes. Simply add a little less butter, margarine, oil and/or sugar to your favorite recipes. You and your guests probably won’t miss it. Magazines this time of year are full of lower fat or lower sugar versions of favorite holiday recipes.

Maintain perspective. A day or two of overeating and/or under exercising will not cause weight gain. It takes days of overeating and not exercising to gain weight. The key is to return to your normal eating plan as quickly as possible.

ABC’s of Carbohydrate Counting for People with Diabetes

2007-11-07T19:25:00.000-06:00

If you are newly diagnosed with diabetes or need to get your blood sugars under control…a good place to start dietary-wise is with carbohydrate counting (or “carb” counting).

Foods that contain carbs raise blood sugar the most. Carb-containing foods include: starches (rice, pasta, bread, potatoes, etc.), fruits (bananas, apples, dried fruit, etc.), milk and yogurt, sweets (ice cream, cookies, sugar, honey, syrup, etc.) and to a lesser extent, non-starchy vegetables such as spinach, lettuce, broccoli, cauliflower, tomatoes, etc..

Many people with diabetes believe that a very low carb or no carb diet is the goal in healthy eating with diabetes. Not really…we need carbs for energy, vitamins and good nutrition. With my clients I emphasize consistent carb intake, that is, eating about the same amount of carbs at each meal and/or snack to help stabilize blood sugars.

The amount of carbs people should eat is dependent on weight, height, activity level, medications, age, blood sugars levels, etc.

To learn more about carb counting talk with your certified diabetes educator or dietitian.

Product Spotlight: Gatorade Sports Drinks

2007-11-05T10:06:00.000-06:00

I see more and more people including kids walking around sipping on Gatorade (www.gatorade.com) or other sports drinks. Originally, Gatorade was thought of as a sports drink, but nowadays many non-athletes are drinking it. It is readily available at gas station convenience stores as well as supermarkets.

Don’t get me wrong. Gatorade has its place. Sports nutritionist, author and speaker, Nancy Clark, MS, RD indicates in her book, Nancy’s Clark Sports Nutrition Guidebook (www.nancyclarkrd.com) that sports drinks, like Gatorade, will help improve stamina in people participating in sports activities longer than 60 to 90 minutes (marathon runners, hockey players, long-distance cross-country skiers, etc.). However, Clark recommends water to replace fluid and to prevent dehydration for most recreational athletes who are exercising less than 60-90 minutes.

So, what is the problem with regularly sipping on sports drinks to quench your thirst? Extra calories and sugar…a typical sports drink such as Gatorade Rain flavor has 200 calories and 56 grams of sugar in each 32 ounce bottle. For the sedentary person or a recreational athlete, this translates into empty calories and lots of extra sugar!

Force or Not to Force Your Child to Eat?

2007-11-02T06:15:00.000-06:00

A week or so ago I gave a nutrition talk to Moms of preschoolers. Several questions came up about whether to “force” children to eat foods they don’t like, such vegetables. My feeling and many other dietitians would agree is not to force children to eat foods they don’t want. Having “food fights” at the table and having to coerce your child to eat can make mealtimes very stressful for your child and you. Often mealtimes are the one time of day the whole family can get together, so if it becomes tense because of arguments over food, mealtimes can quickly turn into unpleasant family experiences. Hey, if your child is willing to take a bite of an “unfavorable food” with little duress, go for it. (Just don’t make it an ongoing fight.)

What is key is offering a variety of foods to your children, even ones that they don’t like, on a daily basis. Equally important is for parents to model healthy eating for their children. Eventually, your child will begin to like and try new foods. Some studies show that it takes up to 15-20 tries before a child will accept a new food.

Like the old adage says, “Pick your battles” .…Do the same at the dinner table.

Cinnamon: Can it Help Lower Blood Sugars in People with Diabetes?

2007-10-25T10:48:00.001-06:00

The jury is still out…published research studies in the past have indicated that cinnamon may help reduce blood sugar and cholesterol levels. The thought is that cinnamon may help the body use insulin better, thereby lowering blood sugar levels. (We do know that exercise and reducing body weight help the body utilize insulin better.)

A recent study published in Diabetes Care showed that people with Type 2 Diabetes who took a cinnamon capsule for three months did not have lower blood sugar or cholesterol levels compared to those who took a placebo.

To my knowledge, eating a little extra cinnamon doesn’t harm you, but it is still not clear if it will help lower blood sugars.

To learn more go to the American Diabetes website at www.diabetes.org and click on “Diabetes News”.

Product Spotlight: Beets

2007-10-23T10:57:00.000-06:00

Not the canned kind…fresh beets, known as beetroots around the world, are a great source of folate, vitamin C, fiber and potassium. (For those of you who have diabetes and count carbohydrates, beets have approximately 10 grams of carbohydrate per beet.) Fresh beets can be found at the produce section at your local grocery store. I have been able to find only the traditional red beets at HEB. Central Market (and I am sure Whole Foods) carries golden beets in addition to the red ones.

Beets are great roasted in the oven. Prep them by washing and quartering them. Make an aluminum foil “pouch”, put beets in the pouch, and season with salt and pepper and olive oil. Place the foil pouch containing the beets in the oven at 425 degrees for about 30-45 minutes depending on how many beets you have or until they are tender and caramelizing on the aluminum foil.

Zen, A Local Austin Restaurant, Makes American Diabetic Exchanges & Weight Watchers’ Points Available for Menu Items

2007-10-21T18:33:00.000-06:00

Hats off to Zen, a locally owned “fast food” Japanese restaurant here in Austin that provides nutritional analysis for most of its menu items. It now also lists Weight Watchers’ “points” and American Diabetic Exchanges for most menu items.

I have to admit I have never eaten at Zen, so I don’t know how the food is, but glancing at the menu and the nutrition information, I saw several dishes that looked good and healthy, such as the Chicken Teriyaki & Vegetables, the Ginger-Lime Shrimp, and the Sweet Seared Salmon. All of the dishes appear to be higher than optimal in salt, but that is par for the course when eating out.

Your can find Zen on the web at www.eatzen.com.

Product Spotlight: Smart Balance Buttery Spread

2007-10-18T05:55:00.001-06:00

“Margarine or butter, which one should I use ?”clients frequently ask me. Up until a few years ago I would have answered, “butter”, because most margarines had trans-fat or hydrogenated oils in them which clogs arteries.

Many margarines on the market now are trans-fat or hydrogenated oil free. One of my favorite non-hydrogenated margarines is Smart Balance Buttery Spread. It contains no artery clogging trans-fat, and it tastes pretty good (kid tested, too). It can be found at your local supermarket in the margarine and butter section and comes in a tub. If I am remembering correctly, it is pretty easy on the pocketbook, too.

So, for those of you who are still wondering why I recommend a heart healthy margarine over butter, the answer is that butter contains a lot of saturated fat (which is known to clog arteries) compared to a product like Smart Balance.

Looking for a Fun Way to Exercise?

2007-10-16T19:17:00.001-06:00

Try Nia! According to NiaSpace’s website (www.niaspace.com), Nia is, “a fun, low-impact aerobic workout combining simple dance moves, martial arts and yoga.”. One of the best things about Nia is that you can go at your own pace, not so easy to do at a more traditional aerobics or exercise class. Since Nia feels non-competitive and low-key (not that it isn’t a good workout), I think it is an especially good type of activity for people who are uncomfortable exercising in front of others. My experience has been that the instructors offer modified moves for people with limited mobility. Nia is such a different experience than the traditional exercise classes at big gyms!

I am aware of two studios in Austin that offer Nia: One is Nia Space (www.niaspace.com) on South Congress and the other is Joy Moves (www.joymoves.com) on South Capital Texas Highway.

Last time I checked on Nia Space’s website they had a downloadable coupon posted to try out two classes for free.

October is National Breast Cancer Awareness Month

2007-10-14T15:25:00.000-06:00

The American Cancer Society (www.cancer.org) is a great resource for anyone whose life has been touched by cancer and/or who wants to learn more about cancer prevention.

Scientific studies indicate the role of nutrition in the prevention of certain types of cancers, including breast cancer. They suggest that maintaining a healthy body weight, limiting alcohol and eating lots of fruits and vegetables is important.

In my practice as a dietitian many of my clients struggle to get enough fruits and vegetables. I recommend eating at least 5 servings of fruits and vegetables per day. A serving of fruit is a piece of fruit or ½ cup mixed fruit, and a serving a vegetables is 1 cup raw or ½ cup cooked vegetable.

To learn more about the role of nutrition in prevention of cancer or guidelines for eating during cancer treatment, please visit the American Cancer Society at www.cancer.org.

Product Spotlight: Gorton’s Grilled Salmon with Lemon Butter

2007-10-08T12:41:00.001-06:00

Don’t know how or don’t want to cook fish, but interested in including more fish in your diet? Check out Gorton’s Grilled Salmon. Obviously, cooking fresh fish is ideal, but time and money don’t always allow for fresh.

Salmon contains a very heart-healthy fat called Omega-3 which helps reduce cholesterol. Gorton’s salmon is rich in Omega-3 and is wild salmon versus farm raised, so you don’t have to be too concerned about the mercury levels.

Each piece of fish contains 100 calories and only 300 mg of sodium (not bad for a frozen food).

You can usually find Gorton’s Grilled Salmon at your local supermarket in the freezer section near the fish counter. This product is kid tested and easy on your pocketbook.

Weight Loss: Willpower Versus Commitment

2007-10-06T18:39:00.000-06:00

I often hear clients say, “I don’t have enough willpower to lose weight”. In my opinion successful weight loss is MUCH MORE complex than just having willpower. Most of my clients are successful in other areas of their lives, such as family, occupation, friends, etc. Many of these areas don’t require willpower.

If we believe weight loss depends totally on willpower, and then we “go off our diet”, we are often left feeling guilty or shamed. For many people these feelings fuel overeating, because they cope with feelings by eating (which then leads to more guilt and shame and then more overeating, etc.).

At a conference a few weeks ago, I heard a speaker named Joanna Fee who is a life coach and personal trainer (www.everydayweightloss.com/). Joanna encourages people to think about “committing” to weight loss versus relying solely on willpower to lose weight. She suggests that we commit to ourselves that we are important enough to lose weight; that we will take time out to understand why we overeat; and that we will make the necessary changes to become healthier. “Committing” versus “willing” most likely leads to fewer feelings of guilt and shame, since the former can be seen as a more positive, proactive approach to weight loss. Just as we commit to our family, occupation and friends, we can commit to our goal of a healthier lifestyle. Makes sense to me.

Product Spotlight: Fage Greek Yogurt

2007-10-02T19:18:00.000-06:00

If you are a yogurt fan you may want to try Greek style yogurt. My understanding of Greek style yogurt is that it is strained which gives it a thicker texture than other leading types of yogurt.

HEB is starting to carry several different brands of Greek style yogurt, but Fage Total (www.fageusa.com/) is the brand that I like the best, because it is the tastiest and has more protein than many of the others. Seven ounces of the Fage Total 2% has 17 grams of protein. A typical “Yoplait type” yogurt has 5-8 grams of protein. Fage Total 2% is low in calories, only 130 calories, in a seven ounce serving.

I recommend getting the plain non-fat or 2%. I think it tastes good alone or with a little fruit or granola on top.

This yogurt is a great protein choice for vegetarians (who eat dairy), for children who don’t like a lot of protein-rich foods or for people who are just trying to get more protein in their diet.

One drawback to Greek style yogurt is that it is more expensive than other yogurts.

Ellyn Satter’s Books are a Great Resource for Parents

2007-09-28T05:24:00.001-06:00

Parents or caregivers, do you have a picky eater, need ideas of what to feed your kids or what to do to make your mealtimes with your children more relaxing? One of my favorite authors is Ellyn Satter (www.ellynsatter.com/). She is a registered dietitian and clinical social worker and is one of the industry’s leading authorities on healthy eating for children and families.

There are tons of books out there that provide healthy recipes for children. Ellyn’s books include so much more than that...she also provides thorough discussions on how to make mealtimes relaxing, how to cope with a picky eater, and gives tips on feeding an overweight or underweight child.

Visibility of Food Increases Consumption

2007-09-25T18:53:00.000-06:00

Cornell University has a Food & Brand Lab (www.foodpsychology.cornell.edu/) that is composed of undergraduate and graduate students from a variety of departments (marketing, psychology, nutrition, etc.). The lab was founded by Dr. Brian Wansinks. One major purpose of the lab is to study “consumers and how they relate to foods and packaged foods”.

In a recent study the lab found that foods’ availability or visibility influences how much people eat. In other words, if you see food, it increases your chances of eating it. I know…I know…it sounds like a no brainer…but let’s take a closer look.

The researchers studied a group of secretaries. The researchers found that if a dish of candy were on a secretary’s desk, the secretary ate 1.5 times more candy than if the candy were longer than an arm’s reach away, in which case the secretary consumed 50% less candy. Wow!!!

Putting foods that you tend to overeat farther away from you may help reduce your intake. My guess is that putting food farther away and having to get up forces us to be more mindful of eating. If you put food in close proximity, it allows for more mindless eating.

The researchers suggest that perhaps if people put healthier foods in closer proximity, that would promote more healthful eating, for example, putting a fruit bowl on your desk instead of a candy dish!

Recent Article Points the Finger at Sodas for Causing Obesity Epidemic in America

2007-09-24T08:47:00.001-06:00

“Nutritionists: Soda making Americans drink themselves fat” is the title of a recent article (9/19/07) posted on CNN (www.cnn.com). I will drink to that (not regular soda of course…)!

I am a dietitian that really believes that most foods can “fit” into a healthy eating plan (yes…even an occasional chocolate brownie or a hamburger and fries). But, I think trying to fit regular (opposed to diet soda) into a diet is a tough sell. Sodas are what us dietitians call “empty calories”, meaning no nutrition and just well…calories. Unlike a burger, which provides provide nutrition like protein, carbohydrates and vitamins and minerals (like iron for example).

According to the article on CNN 10% of America’s calories consumed are from soda. Additionally, today we drink more soda than milk, several decades ago the opposite was true. This is particularly bad news for our teens that need the calcium in milk to build strong bones.

According to the article sodas may not quench hunger in the same way solid food fills us up, so after drinking 370 calories of soda you may still be feeling hungry. That’s right I said 370 calories (According to Sonic’s website, www.sonicdrivein.com, a 44 ounce Coke has 370 calories in it.).

So, if you are trying to improve your diet or lose weight I good place to start is looking at how many calories you are drinking (including regular soda, sweetened tea, KoolAide, etc.) and begin to cut them out of your diet.

On-line Community for People Considering Weight Loss Surgery

2007-09-22T09:33:00.000-06:00

Many of my clients ask me how I feel about weight loss surgery (lap-band or gastric-bypass). I always give them the same honest answer, “I don’t really have an opinion on it because it is such a personal, individual and complex decision.” I always encourage people to begin by talking with their doctor about it.

This past weekend I attended a conference sponsored in part by Obesity Help (www.obesityhelp.com). Obesity Help is a website that provides tons of information on weight loss surgery ranging from support groups to how to navigate health insurance. Additionally, people who are either waiting to get surgery or have already completed surgery post their stories on-line.

The conference I attended was held in San Antonio. Attendees included healthcare professionals and folks that had either completed surgery or wanted more information about weight loss surgery. I learned a lot from the speakers and other attendees. If you are considering surgery or have completed surgery and need support, you may want to check out Obesity Help and/or even attend one of its events.

Burger King Announces Better Children’s Meals

2007-09-19T18:21:00.000-06:00

Burger King, in a recent press release, promises to build healthier kids’ meals (www.bk.com). In 2008, a new menu option for children under 12 will include flame-broiled chicken tenders, unsweetened applesauce and low-fat milk. This meal will provide 305 calories and 8.5 grams of fat. Burger King is also going to offer BK Fresh Apple Fries, which look like fries, but are fresh unpeeled apples; these “fries” contain only 35 calories.

Additionally, Burger King promises to use trans fat-free oil by the end of 2008.

In my book this is a step in the right direction…hopefully, more fast food restaurants will follow suit.

Schools’ Nutrition Information On-line

2007-09-17T09:08:00.000-06:00

A few weeks ago I learned that the Austin Independent School District not only lists its lunch menus on its website, but also gives a detailed nutritional analysis of its menus on-line. AISD provides the amount of calories, cholesterol, sodium, fiber, many of the vitamins and minerals, protein, carbohydrate, fat and saturated fat for their menu items. To view menus and nutritional analysis go to AISD’s website at www.austin.isd.tenet.edu, click on the school, then on “lunch menu”, then click on “menus & more” and scroll down to the bottom of the menu for nutritional analysis.

This is a great opportunity to help teach your child about nutrition and to have an influence on their food choices when you aren’t with them. Read the menus and nutrition information with your child and help your child make healthy food choices.

Product Spotlight: Nature’s Own Double Wheat Fiber Bread

2007-09-14T09:55:00.000-06:00

I am giving this bread a mixed review. What makes this bread healthy is that it is high in fiber (5 grams per slice) and has some omega-3 added to it. (Omega-3 may help reduce cholesterol.)

Additionally, it has only 50 calories per slice. On the one hand, it is good because it is low calorie. So, for people who are trying to eat a lower calorie diet, this may be a good choice. However, I used this bread to make a sandwich and was hungry fairly soon after eating it. I believe I got hungry so soon, because it is so low in calories it didn’t fill me up. I thought the taste was OK, but not great.

Try for yourself and see what your think. My bet is that there is better tasting bread on the market that is as high in fiber.

What’s On Your Plate?

2007-09-12T18:27:00.000-06:00

Many of my clients ask me what a healthy meal “looks like”. The method that I use (and many other dietitians use) to teach people how to create a healthy meal is called the “plate method”.

Basically, if you can imagine drawing a line down the middle of your plate (so it is cut in half), one half of the plate should be filled with produce (fruits and/or vegetables). The other half of the plate should be filled with approximately 3 ounces (about size of a deck of playing cards) of lean protein (fish, meat, poultry, etc.) and then about a cup of starch (potatoes, rice, noodles, corn, etc).

This is a rough estimate. Portion sizes are going to vary depending on your age, weight, medical history and other factors. But, the main idea is that one of the major building blocks of a healthy meal is the balance of food groups and lots of produce.

Product Spotlight: Central Market Organic Whole Wheat Flax Waffles

2007-09-10T09:23:00.000-06:00

You don’t have to shop at Central Market to get these tasty waffles. Many HEBs carry them.

They taste great and are good for you (kid approved, too). Two waffles contain six grams of fiber (Fiber may help control blood sugar, cholesterol and weight.) and they have added flaxseeds. (Flaxseeds may help reduce cholesterol.) I recommend topping them with peanut butter. They make a great breakfast or after school snack.

They are much cheaper than some of the other leading brands…$1.99 for six waffles.

Body Image: What is it?

2007-09-07T05:39:00.001-06:00

Body image is a very complex subject. Psychologists and researchers continue to study the subject to get a better understanding of what effects a person’s body image, particularly a poor body image which can contribute to eating disorders, has on a person.

My understanding is that body image is what you think and how you feel about your body. It can be how you feel about your weight and shape or how you feel about a certain body part (i.e., nose). Body image can change depending on your mood. When working with clients who have a poor body image, I frequently ask them to take note of how their body image changes in relationship to their mood. For example, when people are under stress they may have a poorer body image than when they are relaxed.

This posting doesn’t do the subject of body image justice! To learn more about body image consider reading a book on the subject. One of my favorite publishers is Gurze which publishes a wide range of books on eating disorders, emotional eating and body image. They can be found on the web at www.gurze.com.

Snack Attack

2007-09-06T05:46:00.001-06:00

Snacking can be a very important part of your eating plan. Snacks can curb your hunger between meals, and for kids who have teeny tummies, they are a necessity. Kids often need to refuel because their stomachs cannot hold as much food as adults, especially if they are active.

So…what are good snacks, you say? Great question. I recommend eating a snack that contains carbohydrates (Carbohydrates provide energy.) and some protein or a small amount of fat (Protein and fat provide staying power or make us feel full.).

Here are some examples:

Fruit (carbohydrate) and a few nuts or low-fat cheese (fat & protein)

Yogurt (carbohydrate) and a few nuts (fat & protein)

½ sandwich (Bread provides carbohydrate and meat provides protein.)

Happy Snacking!

Product Spotlight: Kashi TLC Bars

2007-09-04T19:18:00.000-06:00

Clients are always asking me about new food products that are coming out on the market or just want a shopping list of healthy foods to stock their cupboards with.

So, I’ve decided to add a regular post on my blog called, “Product Spotlight”. The idea is that I will review a food product on the market. I will let you know if I think it tastes good and is good for you. I promise I don't take any kickbacks from food companies!

The first product that I've chosen to review are TLC bars made by Kashi (www.kashi.com). These are “granola-type” bars. They come in three flavors: Peanut Peanut Butter, Trail Mix and Honey Almond Flax. They taste good...even kids like them. They aren't too sweet. They are a good source of fiber, each bar has 4 grams, and bars have only 140 calories. They are low in fat, salt and sugar. Stick them in your kids’ lunches or munch on one as a snack between meals.

You can get them at your local grocery store. Costco (www.costco.com) sells them, too.

What is a Registered Dietitian?

2007-09-01T20:02:00.000-06:00

To become a registered dietitian (RD) a person must have a bachelor’s and/or master’s degree from an accredited university in nutritional science and complete an internship. Once schooling and internship are completed one must pass a national examination administered by the Commission on Dietetic Registration.

An RD must maintain her/his registration by completing continuing education units to stay abreast of current nutritional science and topics.

So what's a nutritionist?
To my knowledge anyone can claim to be a nutritionist. In contrast to a RD, there are no regulated or standardized requirements to qualify as a nutritionist. Anyone may identify them self as a nutritionist, but that doesn’t guarantee that they have a degree in the field of nutrition nor does it mean they must keep current on nutritional science practices.

In my book, a RD is the expert in nutrition and is the most qualified to provide nutritional counseling. To learn more about RDs and their qualifications please visit www.eatright.org.

Many Fast Food Restaurants Provide Nutritional Analysis On-line

2007-09-01T19:54:00.000-06:00

Many fast food chains provide the nutritional break-down of the their menu items on-line. To name a few: Taco Cabana (www.tacocabana.com), Whataburger (www.whataburger.com), Subway (www.subway.com) and Sonic (www.sonicdrivein.com).

Don't misunderstand me! I am not promoting consumption of fast food, particularly for those with health problems such as diabetes, but the reality is many families and individuals eat fast food, because often it's inexpensive and convenient.

I have to give some credit to those fast food chains that are providing nutritional analysis, because at least the consumer has the opportunity to make some healthier food choices.

For you fast food aficionados, I suggest you look-up your favorite fast food joint to see if it offers the nutritional analysis of its menus and try to find menu items that are lower in fat and calories if you are trying to watch your waistline. (Most fast food is very high in sodium, by the way.)

The Right Stuff

2007-09-01T19:52:00.000-06:00

Where can consumers get reliable nutrition information? This is a very commonly asked question by my clients.

One of my favorite resources is a newsletter called Nutrition Action Healthletter. It is published by the Center for Science in the Public Interest, a nutrition advocacy group that takes no advertising, corporate funds or government grants (so the articles are unbiased).

The newsletter is is easy to read and provides articles on current topics. In a recent issue there are several interesting articles, one of which is about calculating stroke risk (which people with diabetes are at an increase risk for, for example). The newsletter usually includes synopses of scientific studies. In each issue there is a section on food products that are currently being marketed. If a product isn't up to snuff they call it "food porn" and those products that passed their test are dubbed the "right stuff".

The best thing about Nutrition Action Health Letter in the price ($10 for a year for new subscribers)! If you don't feel like springing for the newsletter, their website contains many of their articles. Their website is www.cspinet.org.

Welcome to My Blog

2007-09-01T19:49:00.000-06:00

Welcome and thanks for visiting. I am very excited about finally launching my Blog.

Through my clinical practice I know that there is A LOT of confusion about how to eat healthy and I know consumers get very confused (And who wouldn’t?) about what are reliable nutrition resources. My hope is to help readers get sound and no nonsense nutrition information.

For those of you who are already clients of mine I hope that you will visit frequently to stay abreast on current topics. For those of you who are getting to know me through my blog and want more personalized nutrition information, come into my office for an individual consultation.