Is your diet making you putrefy?

Posted on April 12, 2011 by Andrea

I received an email recently about not eating fruit after a meal because it rots in the stomach because it is blocked by the other food in the stomach and cannot pass through to the intestines quickly.  Here is an excerpt from the email:

“In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.”

There is no truth to eating fruit on an empty stomach.  I know the way the article is written makes it sound pretty convincing.  This fruit putrefying concept is actually based on a book called Fit for Life where the authors say that you cannot combine protein and carbohydrate.  That also is false.  The body can and should have different combinations of food because eating fruit alone (carbohydrate) may result in a spike in blood sugar which is not beneficial to anyone, especially diabetics.

Also, very little digestion occurs in the stomach except for some protein.  The majority of digestion occurs in the small intestine.  In order for nutrients to be absorbed in the intestine an alkaline environment is needed. Therefore, all food leaving the acid stomach is neutralized….hence, alkaline for absorption….not putrefying.

Now…here is something else crazy about this diet concept….I did a paper on this 10 years ago in school!!  That is how long these diets circulate.  It makes me glad that I choose this path so that I can help people because this stuff does sound pretty convincing.

As I often say in my blogs, if you don’t listen to me, maybe you’ll listen to Dr. Oz

I do love Dr. Oz, so check this out

http://www.snopes.com/food/warnings/fruit.asp

BTW-the authors of the book have no nutrition or medical background.  Pretty scary, right???

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Your treadmill workouts…..the road to nowhere

Posted on February 14, 2011 by Andrea

It’s killing me!  Not my workout…we’ll maybe my workout, at times.  I am talking about your treadmill workout.  I was on the treadmill (not holding on) and noticed 4 out of the 6 people walking on the treadmill were still holding on tightly to the handlebars.  Again, for balance, hold on lightly and check out my other blog for instructions.

Now, here is what was bothering me even more about watching these people.  The incline on the treadmill is at zero.  Zero!  So, now your treadmill workout is going nowhere, literally and figuratively.   The belt on the treadmill propels you forward, so that makes it easier to walk on a treadmill.   In order to mimic the outside walking experience, you need to have that incline at least at 1.5-2.0.

Why put all those ineffective miles on your sneakers, when you are not going to get the results you want?  You put the time and money into these workouts, so you need to make it worth it.  The more you feel the difference in your workout, the sooner you will SEE the difference in your workout.  That can be the difference in walking on or dropping out.  Walk tall!

(Before starting any exercise program, check with your doctor to make sure it is safe for you to be exercising at any level.)

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When it comes to your treadmill workouts…just let go!

Posted on January 25, 2011 by Andrea

It is that post holiday time of year where the gyms are full of New Year’s Resolutioners.   The time of year where people are saying, “This year I get into shape” or just trying to work off grandma’s pumpkin pie.   I applaude these Resolutioners on their efforts to lose the holiday weight gain and embark on a healthy or healthier lifestyle.

Now, what aggravates me about these people exercising is the holding onto the treadmill.  If you need to lightly hold on to the treadmill for balance, then by all means, do so.  LIGHTLY. However if you are one of those people with the incline raised to the ceiling and are practically white knuckled while holding onto the treadmill, you are probably not getting the calorie burn you imagine or even feel.

Why?

Because you are weight supporting yourself.  When you weight support yourself by leaning on the treadmill or leaning back while holding onto the treadmill, you are burning less calories.  For example, think of how you feel when you climb actual stairs vs. using a Stairmaster.  Likely, you can climb dozens of flights on a Stairmaster but will get winded more easily climbing stairs.  This is because you are shifting your weight and supporting yourself on a Stairmaster while on the stairs you are actually lifting your weight.  And you are lifting more weight on regular stairs because you are not supporting yourself as much as you would on machines. The more weight you bear, the more calories you burn.  Simple as that.

Seeing people in the gym working out in this manner frustrates me because I want people to exercise safely AND efficiently.  I asked Don Demas, owner of Demas Body Shaping, Ltd. (www.livelonglivestrong.net) for his opinion on the holding on treadmill issue.  Don had this helpful piece of advice:

We are the fattest country in the world! If we’re going to change that not only do we have to eat better, but exercise correctly. When walking on a treadmill, there should be no reason to hold on, other than the fact that you may be working too hard, which puts you at risk for injury. My advice would be to adjust the treadmill settings, both speed and incline, to a good working pace that gets your heart rate in your cardio zone without having to hold on for help. (220-age x 60%-80%)
Workout intensely and don’t compromise your form. You’ll avoid injury and reap the benefits you deserve from working out.

Before starting any exercise program you need to speak to your doctor or health care professional.  Working with a personal trainer can also help you to create a safe, effective workout.

You may be thinking, my calves are really feeling that burn from that incline.  What about all the other muscle groups you are not using by leaning too much on the treadmill?  Sometimes we have to let go of the ego of thinking it is a more difficult workout with that increased incline.  You may find out by just letting go a little, you have more to gain (or lose) when it come to fitness.


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I Wasn’t the Biggest Loser Winner

Posted on January 18, 2011 by Andrea

The Biggest Loser on NBC is bringing on two new trainers this season.  Their identities have yet to be revealed.   I knew about two years ago the show was going to have a new female and male trainer.

How did I know this info?  Because two years ago this time, I was standing in the freezing cold auditioning to be one of the them.  Ten hours in the cold from 5am to 3pm in February, I stood outside 30 Rock at a casting call in hopes of becoming a trainer for The Biggest Loser.

As I headed out at 4am with my headshots, application and many light layers of clothes, I was hopeful that this may be my big break.   I was hopeful but realistic.  After all, this was New York City.  I was sure I would be up against many other people who had maybe some acting or modeling experience.

At the casting call I was expecting to see a long line of fabulously fit potential trainers.  What I saw shocked me.  As I rounded the corner with my new army print workout pants and my game face on ready to check out the competition, the line of trainers came to a quick end.  However, the line of potential contestants was at least 5 times as long as the line of potential trainers.

What??? In NYC and in today’s reality TV land where coining phrases like “T-Shirt Time” can get you celebrity status, I thought for sure there would be just as many, if not more wannabe trainers than contestants.

Then I heard what the potential contestants were talking about while waiting.  Many of them were talking about how they just need some help and guidance because they cannot lose weigh themselves.  “I just need someone to tell me what to do”, was a common phrase.

Well, I do like the show and I think it is great at showing these obese contestants that they can lose weight with exercise and changing their eating habits.  Although, I saw Jillian Michaels in an interview and she said that 40% of the contestants will gain the weight back when they go home.

I did often think about what happens to these contestants when someone is not yelling in their face or encouraging them to try harder.  How does one go home and maintain or continue to lose weight after that experience?

I still think of those contestants out there who wanted some guidance.  I didn’t make the cut, either.  I got inside and spoke to the casting agent who said to me, “This could change your life”.  To which I replied, “I hope so”.

Like I said…I was hopeful but realistic.  There really are few “overnight” success stories just like there is no “overnight” weight loss.  It is going to take me some more time to figure out how to bring my message to the people.  And it is going to take some work on my part.  If anyone is going to change my life, it has to start with me.

The good part is that I like what I do as a nutritionist, even if I am not on TV.  And the same should apply to the diet changes you make.  You should like the changes you make.   That is part of the success plan.

In the meantime, you don’t have to wait for the next open casting call.  You can watch the show for inspiration and see a dietitian (such as myself) in your area.

I watch the show for inspiration knowing that there are many more people out there that need help losing weight.  So, I may have almost lost a toe or two that day auditioning but I gained the strength to keep pushing myself to write articles, blog, get in front of a crowd and speak to help people reach their goals.   This may not seem like great success, such as, getting that call for The Biggest Loser but I know I am still helping people locally right now.  And as Ralph Waldo Emerson wrote, “To know that even one life

has breathed easier

because you have lived

This is to have succeeded”

I wish you all success!

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How Sweet It Isn’t

Posted on January 4, 2011 by Andrea

Isn’t it interesting how there are now more artificial sweeteners and sugar substitutes on the market but yet diabetes and obesity is still on the rise?  One would think that by consuming zero calorie beverages and reduced calorie items, people would be losing weight.   Well, this may be one situation where less is actually more… trouble.

Some artificial sweeteners can be up to 200 times sweeter than sugar.  This is why we can use less of these products and the calorie contribution is often negligible.  Yet, we do not seem to be benefiting from these products.  Why?

To put it plainly, it messes with our senses.  When you consume a beverage with artificial sweeteners, the stomach thinks it is getting some calories.  All the signals get the stomach ready for calories and then….nothing.   However, we are built to survive and the body is going to look for calories elsewhere.  I have been saying for years a little of the real is better than more of the fake.  Even Dr. Oz says so.  Once again…if you don’t believe me, maybe you will believe him.

In addition, because these products are so much sweeter than sugar, we now have a difficult time distinguishing what real, naturally sweet foods taste like.  Here is an experiment I recommend you only think about rather than try.  Bananas are naturally sweet foods.  Even if you don’t like the taste, most of us can agree that they are sweet.  If you put sugar on a banana and eat it, you will no longer perceive plain bananas as being as sweet as before.  (This is not permanent and you can get used to the natural taste of foods in time.)

Also, ever notice the list of ingredients of sugar free and reduced calorie foods is pretty long and complex?  Well, that is because even table sugar (sucrose) has a certain mouth feel.   This is why sugar substitutes often have items such as maltodextrins to add the mouth feel that is lost when sugar is removed.   Sounds kind of weird about foods, even beverages having a mouth feel but it all adds to the satisfaction of eating.  If you don’t know what I am talking about, ever notice the difference in texture and taste of a fat free item vs. regular, such as cheese or cake?  Many times it is not the same.  In my opinion, many times it can lead us to increased cravings.

Another testament to this is Pepsi is having a Throwback cola that is made with REAL sugar instead of corn syrup.  In my opinion, you can taste the difference between the sugar and the cola made with cheaper corn syrup.  The Throwback cola does taste better.  The result…less is more.  I can be satisfied with a few sips of soda and a large side glass of water. (See picture for actually soda that I would consume at a meal)  That is the point.  If we consume a reasonable size of the real foods instead of more of the fake, we may not have so many cravings.

My philosophy is every thing in moderation.  Personally, I rarely drink soda but I feel that is does go with some foods like a fine wine.  Pizza and Chinese usually needs soda…in moderation.

As for my diet….I usually keep it real….real food, water, herbal tea.  Another part of my diet is my attitude.  I don’t feel like I am cheating if I have a real cookie.  That is why I recommend speaking to a registered dietitian to help keep you on track.  This way if you perceive the soda glass as starting out being half empty you will know that may actually be a good and satisfying thing after all.

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Bring on the Resolutions

Posted on December 30, 2010 by Andrea

“We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched.  Maybe this year, to balance the list, we ought to walk through the rooms of our lives…not looking for flaws, but for potential.”-Ellen Goodman.
This quote is a little more deep than what I usually write about but as January 1st is fast approaching, many of us are thinking of our New Year’s Resolutions.  I often say, it is not how you diet but how you approach your diet that makes it successful.  This quote is similar to that philosophy.  If you are thinking of becoming a fitter, thinner, healthier you by going about things in a torturous, self-deprecating manner, your chances of success are decreased.  Now, not to get all Richard Simmons/Dr. Phil over here, but you need to like yourself and like what you are doing for yourself to make lasting changes.

So, think about the quote and take things one step, one health room at a time.  Now visualize. Are you in the exercise room right now or the kitchen?  Visualize what you see yourself doing and what is the most easily attainable right now.  Maybe that is swapping an afternoon donut or sugar fix for some trail mix or getting a half hour exercise video to get in some cardio. I know, us dietitians love to recommend the trail mix but a handful in the afternoon can help.  Even Dr. Oz says this, so if you won’t listen to me then maybe you will to him.

Now pulling you back to the present, you have the last party of the year coming up.  Here are some tips for the New Year’s Party to leave you satisfied and not hating yourself the next day.

  • Take your plate away from the buffet table.  Most likely New Years parties people are out with friends and not family, so you don’t need to run to the buffet table for solace but rather away from it for socializing.  Just kidding family ( but not really).
  • Cream drinks are desserts not beverages
  • Switch up one full calorie beverage or alcoholic drink for seltzer and a splash of cranberry=less calories, less hangover (hopefully)

You may have heard these tips before but I ask you, how many times have you practiced these techniques?  I’ll be practicing what I preach.  I remember walking away from the dessert table at a New Year’s Eve party years ago satisfied not only with the dessert but also with myself because I choose a few items that I knew I would like and did not overeat.    I can’t say it always came easy to me but the feeling not being stuffed became so much more important to me instead of  the momentary, fleeting indulgence that often resulted in my feeling lousy in more ways than one. Once I got hold of that control, I also realized my potential.

Before I go on any more, what I am saying is focus..on yourself, on your mental health room and please…leave some room for dessert.  Wishing you all a safe, happy and healthy New Year!

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Why is everyone my psychic friend?

Posted on October 20, 2010 by Andrea

I was out to dinner with colleagues and as the bread was passed to me, someone said, “You don’t eat bread”.  Um, yeah, I do.  I eat bread and dessert and sometimes I have a drink.   Sometimes I even have them at the same meal….crazy isn’t it?

This is not the first time someone has played the role of my psychic friend.  It won’t be the last either, where people actually tell me what I do or don’t eat since I am a dietitian.  I am looking forward to the upcoming holiday parties when people tell me “You don’t really eat that” as I am actually eating that food item.

Maybe I should be asking you….how do you feel about a dietitian who does eat bread and enjoys occasional desserts?  Someone once said to me (as I was holding a drink) “a dietitian who has a drink, is like a doctor who smokes.”  Ok, buddy, let’s put that in a fortune cookie so the people who are eating that greasy General Tso chicken and never order a steamed dish can feel better about having that meal.

Which leads me to my point…don’t assume a dietitian doesn’t or shouldn’t have a drink.  And don’t assume that drink is representative of my diet as a whole.  That guy should get up with me at 6 am as I go for my run, then go to work where I rarely take the elevator and then see what I eat the rest of the time which rarely involves drinking.

So, the next person that wants to play the role of my Dionne Warwick or my psychic friend should think about this…The Psychic Friends Network reportedly went bankrupt and dissolved in 1998.  How many times has your diet failed you and dissolved?  Maybe next time ask me questions instead of assuming.  You should be playing the role of Kojak instead of Dion Warwick.  The answers you get instead of assumptions you make may make your future a little brighter.

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Don’t Fall Behind

Posted on September 28, 2010 by Andrea

I made it to the gym this morning but I did have to dig deep for that motivation.  The temptation to stay in bed was not mine alone.  A couple of my gym friends felt the same.  Maybe it was because of the rain or the feeling that Summer has really left us which is evidenced by the darker mornings and the cool breeze that hints winter is soon to follow.

Before I start thinking (and complaining) about snow, let’s focus on the present.  Fall is here and with that comes the fun and flavors of the season.  This is the best time for apples.  I recommend you try one of the local farm grown ones without the wax.  It may not be as aesthetically pleasing but at no time of year could an apple taste better.  Sprinkle some cinnamon on the apple or in your coffee for an added health benefit.  Good for the senses and the body.

Unfortunately the old adage, “Fall back, Spring Ahead” refers to more than the time change.  I know many of you out there are already thinking of your New Year’s resolutions and are allowing yourselves to slack in your eating habits.  Basically this is the season where we give ourselves a license to eat irresponsibly.

It usually starts with that first bite of Halloween candy followed by the thought, “I’ll go on my diet Monday”.  Have you thought about how you can alter that yo-yo diet cycle now and forever?  I can’t even answer that question in this one blog because there is more involved in that answer.  However, it is my goal to help keep you on track with all of my blogs.

So, just as one blog won’t change everything, one piece of Halloween candy won’t make a huge difference.  Just as I didn’t fall back into bed, you don’t have to fall into the holiday diet trap.  I’ll keep giving you pieces to feed the mind and you alternate the pieces of Halloween candy with apples to feed the body.

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“She needs to eat a donut”

Posted on September 22, 2010 by Andrea

Think I don't eat donuts? "Well, think me up a cup of coffee and a chocolate doughnut with some of those little sprinkles on top, while you're thinking."

I was giving a lecture recently.   As I was walking to the conference center, I passed two ladies who were sitting outside smoking.   One lady said loudly to the other lady, “She needs to eat a donut”.   Now, since I was the only other person walking by, it is safe to assume that “she” was me.

Now it is also important to understand, that I am not underweight by any means.  I can’t even give you my weight right now because I  don’t go by a scale since I hate those numbers.  They don’t reflect the real picture of what is going on with my body type, as I tend to be more athletic.  Another thing I hate is people who pretend to be talking to each other but the conversation is really about you.

Now, the second thing….does anyone really need to eat a donut?   We may want a donut but do we need a donut?  Donuts may not be necessary for sustenance but rather for cravings.  And taking care of the craving right away can help.  I do need to eat a donut every now and then.  In fact,  I had been thinking about having a donut for days.   Above is a picture of the donut.  My secret??….. this is day 2 of eating the same donut.  If you get to the craving right away, it does not have to get to you.

Maybe those women were psychics.  Maybe I was walking by Miss Cleo and Dion Warwick disguised as angry, presumptuous women.  The best part was they were attending my lecture.  The looks on their faces were priceless when they saw me at the front of the room and realized I was the speaker.  Now, since we are talking food here, they say revenge is dish a best served cold.  But that is just part of my job, dealing with people’s assumptions, such as, “You don’t eat that”.

The other tough part is getting people to believe that they can eat donuts every now and then and still achieve their goals.  I didn’t even say anything to those women in the lecture.  In fact, I was even nicer to them and went out of my way to make them feel comfortable and give them opportunities to ask me any questions.  They didn’t.  In the meantime, I will keep killing them with kindness.  Until they realize, taking care of ourselves is a personal responsibility (and one that I would be happy to help them with), they can keep killing themselves with cigarettes and donuts.

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No Fat Chicks

Posted on September 18, 2010 by Andrea

Just as I was pulling into a parking spot, I saw this symbol in the rear window of a car.  At first I thought it was the old Ghostbusters sign (and wondered why that would be in a car) but as I pulled in closer, I saw that it said, “No Fat Chicks”.  What?!  Now that is just wrong on so many levels.  I am not just saying that because as a dietitian that it is politically incorrect to refer to people like this.  It is more about the ego on the person driving this car. The first thing I thought was that I would like to see what the person looks like that thinks they are so wonderful to post their rude preferences.

Now, did I laugh?  Yes, but I laughed in disbelief of the fact that someone could be so bold and self-absorbed to advertise this.  Then the more I thought about it, the more it bothered me.  Shall I mention that this sticker was posted in a an old Honda Accord? I already was looking for the ammo incase I ran into this person in the parking lot.

I know… two wrongs do not make a right…. but….here I go anyway.  Maybe all “chicks” should have a sign in our cars that says, “No guys with raggedy old Accords”.

I don’t want to sound superficial here either, implying that all women want men with nice cars.  The unfortunate truth is that sometimes money and looks does make a difference.  I have been judged on both….and not in my favor.  After all, I drive a Ford.  Then again, Jeter also has the Edge…riiiiight.  But I digress.. Sometimes we have to work within our limitations, whether it be where we are in our career or the looks we were given.

What can we work with regardless of these situations?….our health.  Walking doesn’t cost a dime and frozen vegetables are cheaper and as good as fresh.  You have to do this because you want to and you are doing it for you.  Not because a bumper sticker made you feel bad.  Start making changes because they make you feel good….it will last longer.

There is just a fine line between confidence and conceit and this dude in his raggedy accord should get a ticket for driving outside the lines.

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