Restaurant Dining: A Cost to Your Health and Wallet

Resturant dining and cost

My spouse and I are health conscious because I am a dietitian and not a hypocrite, and his life depends upon it. We regularly visit an area of southwest Michigan, and recently had breakfast at a local diner with great TripAdvisor reviews. Unfortunately, we did not agree with the great reviews on TripAdvisor. Here’s why I think there’s a restaurant dining cost to your health and wallet!

Restaurant dining menu and cost

The menu was limited, but I will be the first to state that this is not necessarily a bad thing. A limited menu may end up focusing on food quality, rather than an abundance of mediocre dishes. The good news here was the staff was more than happy to substitute requested egg whites for whole eggs.

Now the bad news: the nice multi-grain bread was already buttered on the bottom of the toast (so did not realize it until it was eaten), the portions were huge (I know many people want large portions for the money being doled out), and I saw no fruit options on the menu. Other bad news: the bill was $30.00 for what we could have made at home for probably a dollar at most, and made it a lot healthier in a shorter amount of time. This is, in fact, the key issue with dining out on a regular basis.

Restaurant dining cost to your health and bank account

More fat. If you make the same food at home, you can control the fat in the dish with very simple recipe tweaking. Restaurants don’t typically care about the high fat content in their meals because fat carries flavor and texture. And of course, they want you to return for another meal! You can bank on eating more calories than you anticipated due to the higher fat content. You can also assume that it will be more difficult to meet your weight loss goals.

More calories. And, let’s not forget the simple concept that larger portions, when eaten, yield more calories. Unless you can exercise a lot of self-restraint while dining out, you will most likely eat your whole meal. If you can consistently ask for healthy substitutions such as fruit for fries, you are on the right track. Also, you need to get in the habit of bringing at least half of your meal home. And who doesn’t want that yummy appetizer, dessert, or cocktail while dining out? It’s probably safe to say that if you are eating at home you are not eating those extra high calorie goodies.

Salt in restaurant food

More sodium. If you are fortunate to find a nice restaurant meal low in fat and overall calories, the sodium is probably lurking. I have yet to see a healthy restaurant meal that is low in fat, saturated fat, cholesterol, calories, and sodium. If you think the sodium content does not matter because your blood pressure is fine, you need to think again. High sodium intakes cause other health problems such as bone loss and are correlated with increased cancer risk. And, if you hop on the scale the next day, you can credit that weight gain of several pounds to fluid retention from all that salt you ate.

More money. My husband made a lower sodium chili on Sunday, and pointed out that the entire pot of chili cost less than a few dollars. Purchasing a bowl of chili at a restaurant would have cost about $6.00. He used half a packet of low sodium chili powder and added additional beans plus veggies, creating a healthier chili.

When you must dine out at fast food restaurants

Ironically, thinking in terms of restaurant food chains rather than non-chain full-service restaurants may serve your health concerns more effectively. Unless you live in a cave, you have seen nutrition information is posted at your favorite fast food restaurant. In 2014, the FDA set into motion new labeling requirements for chain restaurants. By now, all that nutrition information has been available to customers for years. If you pay attention to that posted nutrition information, it can help you make better decisions while dining out. There are lots of helpful websites to start planning for healthier choices. One that I really like is HealthyDiningFinder. Put in your zip code and you can start your search for healthier cuisine.

Consider frequenting casual dining restaurants that actually have a set calorie controlled menu with a lot of choices such as the Cheesecake Factory. While in the past I would have cringed at dining there, they have made great strides with their Skinnylicious menu options. I was pleasantly surprised at how tasty the food was from that menu and ecstatic with all the choices for under 600 calories. I can’t say the sodium was acceptable across the board with that menu, but as I stated, it’s very hard to nail the fat, calories, and sodium content of any restaurant meal.

Full service restaurants

Restaurant dining cost to health and walletClearly, fast food options are not always what we want or need for social occasions. Always try and check out the restaurant menu online prior to arriving there. This will at least allow you an opportunity to avoid split second and thoughtless decisions when ordering. Socializing with friends while trying to order without some prior thought does not usually translate to a healthy choice.

Looking for plain menu options like a ladies’ cut filet or chicken that is not smothered in sauce might be good options. Add some steamed vegetables and plain baked potato and you’ve made some wise choices. By skipping the appetizers, cocktails, and desserts you are on your way to helping your waistline. And that bread basket is always a problem, right? Ask the wait staff to keep it in the kitchen or move it to another part of the table. And, if portion sizes of your meat based entree are larger than a deck of cards, bring the leftovers home if you are serious about managing your healthy diet. Help yourself with that action by asking for the “doggie” bag at the beginning of the meal!

While eating out is recreational for many, it should be a treat for special occasions rather than your regular diet. Eating at home more often will result in a healthier diet and bank account. With that stated, here are some additional tips to manage food choices and calories when eating away from home. Eating at home is a win-win scenario, except for the dirty dishes.

Do you have any strategies for managing your calories, fat, and sodium while dining out that I didn’t mention? And what recommendations can you share to keep restaurant dining cost to a minimum when you do splurge?

If this blog post was helpful, please share it with a friend!

 

Ice Cream Calories: 6 Tips to Lighten Up

tips to decrease your ice cream calories and not increase your waistlineIce cream is a special summer treat. For many of us, summer is the time we went to the local ice cream shop for a special treat on a hot summer day. We did this as kids, and now with your own kids, you may be repeating family traditions. But, if you are like many Americans, it might be advantageous to know how to lighten the calories to help your waistline. If you are not careful, you can easily end up with an ice cream calorie equivalent of a whole day’s worth of calories!

Here are six tips to carry on with your ice cream tradition without increasing your waistline:

Avoid premium ice creams altogether 

A single 6 oz. scoop of premium ice cream can cost you 500 calories. Oberweis chocolate chocolate chip, chocolate marshmallow, chocolate almond, butter pecan, butter brickle, chocolate caramel crunch, cookie dough, and strawberry cheesecake flavors can all claim that calorie content! After you decide on your ice cream, you need to pick a cone or cup. Waffle cones generally have more calories (120-160 calories) than sugar cones (60-130). Pick the paper cup instead and you’ve saved yourself some calories without sacrificing much of the flavor!

Eat like a little kid to lower your ice cream calories

kids eating ice creamCalories and fat will always follow portion sizes, so you can either have a bite of someone else’s treat, or get yourself a kid scoop. A kid scoop is roughly 2.5-3 oz., so you can assume the calories are slashed 50% from the adult version, translating to much more calorie and fat control.

Exercise caution with low-fat and dairy free options

Don’t assume because the ice cream is low-fat that it is fine to have a double scoop! The Oberweis single scoop low-fat flavors range in calories from vanilla at 250 calories to chocolate marshmallow at 300 calories. Do the math and you can see how you might still get into a calorie bind by having a double scoop.

Dairy free ice creams are the current hot rage as the demand for healthier frozen treats has spiraled. These dairy free ice cream treats are made from almond, soy, and coconut milk and some also contain pea protein. While the dairy has been removed, the calories have not. Jeni’s Splendid Ice Cream roasted peanut butter and strawberry jam flavor yields 17 grams of fat and 270 calories per 2/3 cup. Ben & Jerry’s almond milk chocolate chip cookie dough flavor has 16 grams of fat and 350 calories for 2/3 cup. A better choice would be Talenti brand dairy and fat free mango sorbetto which will satisfy your sweet tooth for only 160 calories.

Avoid the final touches to lower those ice cream calories

Dipping your DQ vanilla cone in chocolate will add anywhere from 100-200 calories to your treat, depending on the size of cone you opt for. Adding  the candy pieces, whipped cream, and nuts will also give you some additional “energy” to the tune of at least 100 calories.

Go for cold alternatives 

Most ice cream franchises have healthier lower fat and calorie options for consumers.Better options include sorbet, low-fat frozen yogurt, and sherbet. Single scoop servings of these frosty alternatives may also be significantly lower in calories. A 4 oz. serving of sorbet can run your calorie tab 80-150 calories. Many frozen yogurt flavors are 150 calories or less per 4 oz. serving. While sherbet is virtually fat-free, the calories can start adding up as a 4-6 oz. single scoop of orange sherbet can run as high as 260 calories. If slashing fat is the objective, sherbet is a good way to go, but the calorie tab may run higher than anticipated.

Go to the supermarket instead 

There are so many frozen treats at your supermarket to take advantage of if you are trying to stay slim this summer. Spend a few minutes looking at the nutrition fact labels and pick a product that suits your palate and nutritional goal. There are many ice cream-like products hitting the mainstream and specialty grocery stores all the time that are both tasty and fit into anyone’s eating lifestyle.

If your full fat treat is a once in awhile treat, enjoy it! But if you frequent ice cream shops, then you’ll help your waistline by paying attention to the type and portion size of treats selected.

What do you opt for at the ice cream store? Can you share the nutrition information of your favorite frozen treat?

 

Drinking Water and Fluoride: Healthy for All?

Drinking water: fluoride for all?

For most of my life I never really thought much about fluoride or my drinking water. My teeth are in pretty good shape, and the only time I thought about fluoride was when I taught a college level nutrition class. The text books noted the “benefits” of fluoride in preventing tooth decay, and then always showed the classic brown spots on tooth enamel due to overexposure of fluoride.  We discussed that fluoride was delivered to municipal tap water in the Chicago area (our location) and that bottled water was not typically fluoridated. While it may have natural fluoride, fluoride is not typically added to bottled water.

Fluoride not an essential dietary nutrient

For the last 70 or so years, it’s role in public health has been one of preventing tooth decay. Once teeth have erupted through the gum, fluoride added to the tooth surface plays a role in preventing tooth decay through remineralization of the weaker spots on the tooth enamel as well as controlling the amount of acid that bacteria of plaque produce.  I remember routine fluoride treatments given in the dental office because I had great dental insurance and it was covered.  And, of course, there is lifelong use of fluoridated toothpaste.

Fluoride in drinking water in equal amounts for everyone?

For the municipalities that deliver fluoridated water, there is no choice in the matter. If you want to avoid ingesting fluoride in the Chicago area, you must find a means to remove it from your tap water or stick with purchasing spring water. Preset fluoride levels are “one size fits all.”

According to a recent article in the Indian Journal of Occupational & Environmental Medicine (2018), these points should be considered:

  • Current evidence clearly suggests that the protective mechanism of action of fluoride is mainly topical.  In other words, we do not need to be ingesting fluoride to reap the dental benefits.
  • 1% of the population appears to be highly sensitive to fluoride (yes, I am in that 1%).
  • Certain subsets may be particularly vulnerable to ingesting fluoride: the elderly, diabetics, the malnourished.
  • Once added to water, would the fluoride levels be problematic for those that drink a large amount of water? Those individuals might include manual laborers, diabetics, and athletes.
  • Interestingly, on the international front, most European countries have rejected water fluoridation. Only Ireland, Spain, and the United Kingdom practice water fluoridation.

While the debate on fluoridated water continues, you can help protect your teeth by:

  • Choosing a healthy diet low in sugar will help prevent tooth decay. Emphasizing fruits and vegetables will stimulate saliva production to help rinse the sugar away.
  • Avoiding cavity promoting foods like sugar, sticky foods (like raisins), and soda will help prevent tooth decay.  
  • If indulging in sugary foods, try not to do so all day long. Best to splurge and then brush, instead of exposing your teeth all day long.
  •  Apply that fluoride through toothpaste, mouth rinse, and in the dental chair.

My last comment will be that in the concept of “clean eating”, I see no reason to be putting fluoride into my digestive tract.

Where do you stand on the issue of ingesting fluoride through tap water?

Probiotic Supplements: 5 Purchasing Tips

2 popular probiotics

My father lived in an assisted living facility a few years ago. The assisted living physician ordered the probiotics for him. I remember the doctor sitting at his desk writing the order and at the same time quipping that “all probiotics are the same!” The comment took my breath away because this was only a few years ago, and most health care providers should know that probiotics are not all the same! There is plenty of research available on how probiotics are both similar and different. And there is plenty to consider when purchasing a probiotic supplements!

Bacteria in our gastrointestinal tract are flora. A healthy functioning gastrointestinal tract has a healthy balance of bacteria. Occasionally, that balance of bacteria becomes unbalanced due to antibiotic use, illness, stress, or even a poor-quality diet.

Research on the health benefits of probiotics is vast. Researchers are evaluating how probiotics may affect mental health, lipids, weight, and various GI conditions. Even our pets are taking probiotics!

 Here are 5 tips to keep in mind when purchasing probiotic supplements:

Packaging of probiotic supplements

Probiotics need to be alive to be effective in your body. If they are dead on arrival in the bottle or purchase package, they will be useless to your gut. Take a good look at the packaging. Many probiotic strains need to be refrigerated to stay alive, or they may be sold in blister packaging to assure viability. If the product needs refrigeration, be sure online shippers are shipping the product with dry ice during warm weather to protect the product. With blister packaging, there is no need to refrigerate. Keep in mind that the companies selling the probiotics are doing their own regulation, so you might want to use a name brand product to help assure the organisms are alive upon purchase.

Dosages

Potency is usually noted on the label as CFU which stands for “colony forming units”. The recommended intake for probiotic supplements varies by the strain and intended therapy. For general use, take supplements that have a CFU of at least 1 to 10 billion. Higher dosages are still deemed safe and are often found in many reputable brands.

Strains

Contrary to the thoughts of my father’s former physician, bacterial strains do matter. For instance, for antibiotic-related diarrhea, it may be advisable to start taking a common drugstore brand such as Culturelle which contains Lactobacillus GG. Other research suggests that it may be even more effective to take a probiotic with multiple species of organisms. In adult women with IBS, Bifidobacterium infantis has been shown to reduce pain, bloating, and bowel movement difficulty. For cholesterol reduction, Lactobacillus reuteri may be therapeutic for LDL-Cholesterol reduction.

Dosing

 If you are taking probiotics for overall wellness, keep in mind that the organisms only survive for a few days to weeks, so it is necessary to keep taking them. Speaking of surviving, some probiotics have an enteric-coating to ensure stomach acid survival and intestinal delivery.

Food

 Many foods also contain probiotics. Think yogurt, kefir milk, and kombucha. And, nutrient dense foods are usually great sources of prebiotics-the food probiotics use. Those microorganisms need their own fuel and fiber rich foods such as fruits, vegetables, and whole grains are the fuel of choice for probiotics.

Remembering to keep these key points in mind: packaging, dosages, strains, and dosing will make you a savvy probiotic consumer. And, foods are a key source of probiotics as well. And to feed your probiotics, eat lots of fruits, vegetables, and grains.

Has probiotic use helped your health? Share your thoughts!

For information on purchasing other supplements, read on. 

Fish Oil for Dogs: Good For Furry Friends Too!

Fish oil for dogs

As a practicing dietitian/nutritionist, I recommend fish oil to my patients all the time. While my credentials and experience let me call myself an “expert” in human nutrition, I would never make the same claim for animal nutrition. Animals are not humans, and while some aspects of human nutrition can and do cross-over to recommendations for our pets, I do not pretend to have the expertise in animal nutrition to know which principles of human nutrition would apply equally to our beloved furry friends. With that stated, a recent visit to the vet brought up the topic of fish oil for dogs.

Fish oil is a rich source of omega-3-fatty acids and for humans benefits include:

  • Lowering blood triglycerides, decreasing cardiovascular disease risk
  • Fighting inflammation, a cause of pain and disease
  • Controlling certain skin disorders such as psoriasis and eczema, and just plain old dry skin

My Furry Friend

I have a very dear Golden Retriever that was rescued from a shelter at the age of one.  She is now a senior canine. A recent trip to the vet along with a xray of her back showed osteoarthritis and disc degeneration. The standard Rimadyl was started (an analgesic and anti-inflammatory) along with Dasuquin for joint support. As my options for therapy seemed limited, a vet tech at the office made a comment to me about fish oil. He said human fish oil supplements were good for dogs, and the dosage would be the same as for humans.

Sounding like a benign and economical option, I did some research. Digging a bit into the literature, it seems fish oil supplementation for dogs is a very common practice. As a practicing dietitian, I frequently run into incorrect supplement dosage recommendations made for people, and often those dosage recommendations are made by physicians.  For supplements to be therapeutic for humans, dosing does matter. Too much of a supplement may foster a toxic situation or promote interference of other important nutrients essential to health. Too little, and there may be no clinical impact. So a bit of research gave me insight into the dosing for dogs. To figure out how much fish oil to give your dog, take your dog’s weight in pounds and multiply by 20. So, if your dog weighs 75 pounds, the dosage of fish oil would be 1500 mg.

No special doggie fish oil is necessary.

Human fish oil supplements are fine. But, many pills are on the larger side, so you may pierce the pill and put on food. Or, if your dog is like my dog, she will eat anything in a piece of bread. Nature Made brand Fish Oil “pearls” are on the smaller side and 500 mg per pill. This smaller size and dosage pill makes dosing and administration of fish oil easy!

My hope is that fish oil will cut Mollie’s dander and ease her joint pain while also decreasing her prescription medication. Check with your vet before self-prescribing fish oil as other health issues may impact the decision as to if it’s appropriate.

Should You Take Supplements: Facts to Consider

Nutritional supplements

News coverage over the last few days seems to be revolving around the weather, the holidays, and of all things nutritional supplements!  While I can’t comment about most of the current media topics, I do have a few words to say on the topic of supplements! If you listen to the media hype over the last few days, there are some recurring statements from the so-called experts. This begs the question of whether we should be taking supplements.

Expert comments

Some “experts” note our nutrients should come only from food. Others suggest  “natural” whole foods be put into pill form. The truth and correct answers are most likely somewhere in between the black and white statements made by these so-called experts. Unfortunately, not one “expert” ever suggested that each person should be evaluated on a case by case basis. To determine if supplements are right for you, consider these tips:

Supplements fill in dietary gaps

If you eat a healthy diet, there is a fairly good chance you can skip taking pills! If you are lactose intolerant, don’t eat any foods containing omega-3 fatty acids, or are vegan, then you may need a supplement. Consulting a licensed/registered dietitian can help you sort out what you may need to be doing with supplements.

Supplements are of benefit to your health if you have a documented deficiency 

Wondering if you should really be taking vitamin D supplements? You should have a blood test to determine if you need to be taking a supplement. Once blood work is done on my clients, most have turned out to be deficient. Correction of a deficiency is usually easy to do with diet or supplements. For a vitamin D deficiency, sunshine may be the prescription!

Be aware of upper limits of safety 

Many people taking multiple supplements forget they may be doubling or tripling their intake of a nutrient because they are taking multiple pills. Beyond a certain limit, it can be dangerous to ingest too much of a single nutrient. Some nutrients can even be toxic if taken in excess. Your favorite dietitian can be your best resource for this information!

Food is your best source of nutrients 

Mother nature packages foods perfectly with the best combination of nutrients. The mixture of nutrients designed by mother nature work effectively together. With that stated, those people who eat a lot of processed foods and a limited diet may indeed benefit from specific supplements. An evaluation of your diet and eating habits is the best way to move forward with accurate supplement recommendations.

Regulation of supplements

If a supplement is reported as unsafe, the stores are required to pull the product. Until then, it’s buyer beware as the supplement industry is strictly self-regulating. With that stated, the savvy consumer choosing to take supplements should consider well-known brands. Well known brands want to protect their reputation. They  will have high quality control standards. Using lesser known brands may result in lower quality control. Even arsenic and lead have tainted some supplements in the past few decades.

Not all supplements are good or bad. Not all people need them. Consulting a professional to evaluate your diet prior to making recommendations both improves your health and saves you money.

Clean Up Your Dirty Eating in 7 Steps

 

Clean up your dirty eating in 7 steps

You can clean up your dirty diet in 7 simple steps right now.

We are all busy! My new clients all seem to feel like there is no time to “cook”, they eat on the run, and the end result is a poor diet that will eventually impact health and weight. Through my four decades of counseling clients, I have seen the American diet deteriorate to new lows. This blog is for you! Here are 7 tips to clean up your dirty eating right now. They are simple and anyone can start these steps immediately. It’s never to late to clean up your dirty eating habits.

Eat breakfast to begin the clean up your dirty eating fast

By starting the day with healthy fuel, you are more likely to get all your required nutrients for the day. If trying to lose weight, you will use these morning calories more efficiently, and be less likely to store them as fat. You can keep it super simple-a serving of fruit, slice of toast, along with juice or milk. Try a smoothie for a change of pace. There is also the psychology of starting out the day in a positive way. It often snowballs to continuing on a positive trend as the day continues. Starting out the day poorly has the opposite effect as one does not usually improve their diet as the day continues.

Add fruits and vegetables to your day every day and ALL day

Most Americans eat far less than the minimum recommended 5 servings a day. By adding fruits and veggies to your diet, you are adding compounds to your diet that decrease inflammation. Decreasing inflammation can decrease your risk of disease.

Specific compounds called phytochemicals are found primarily in plant based foods. These phytochemicals protect the plant as it grows. When we eat those same plants, the phytochemicals serve to protect our health as well. There are many phytochemicals in fruits and vegetables and they have varying roles on our health.

Tackle this step by making sure you eat a serving of fruit and vegetable with every meal and then as snacks and voila, mission accomplished!

Drastically decrease animal protein consumption to really clean up dirty eating

Why? Animal protein is not just protein; it is also a significant amount of saturated fat. By eating less animal protein, you will decrease your intake of fat, particularly saturated fat which is artery clogging and increases inflammation. Additionally, decreasing your overall consumption of red meats such as pork, beef, and lamb will decrease our risk of certain cancers such as colorectal cancer. The American Institute of Cancer Research urges us to limit our consumption of red meat to NO more than 12-18 oz. per week. 

Don’t care or not convinced? Meat products have larger carbon footprints per calorie than grain or vegetable products. Growing plants is just easier on the health of our planet.

Avoid the fast food-restaurant trap

Dining out constantly is a sure-fire way to ruin your diet unless you constantly order salads with low fat dressing and fruit platters. Sounds boring, right? Most restaurant food is much higher in sodium, calories, and fat than the counterpart made or assembled at home. When you eat at home and pay attention to how food is shopped for, prepared, and portioned, you are completely in the driver’s seat. When you go to a full service restaurant, the chef in the kitchen is in the driver’s seat.

Don’t be afraid of some convenience foods in the grocery store

I can almost guarantee that if you eat some brands of frozen dinner such as Healthy Choice or Lean Cuisine, you will be better off than going to the local fast food chain or diner. Why? The meals are portion controlled; you know what you are eating because you can see a Nutrition Fact Label. We have been brainwashed to think that these meals have too many chemicals, etc. There are many nutritional advantages to these items as a back up to a chaotic schedule that necessitates relying on dining out to get your meals consumed. And, it is cheaper.

Meals can be large snacks that do not require cooking

Throughout the years, clients have told me that they would eat cereal for dinner because they are too tired to cook. I think those same clients expect me to say “how awful”, when I actually tell them this is not a problem. A bowl of cereal along with skim milk or milk alternative and a nice serving of fruit is actually a nice low-calorie and low-fat meal providing protein and carbohydrates in reasonable quantities. You can also just serve yourself a smoothie made with frozen fruit and throw in some yogurt or cottage cheese to bump up the protein content.

Track your food to really clean up your dirty eating

Better yet, track your diet with a really good app like MyFitnessPal. It will allow you instant analysis of what you are eating, and more importantly, makes you face the music. ALL my clients that have been tracking their food with this app are eating better and losing weight if that was the objective. Even if you are seeing a nutrition counselor, tracking your food forces you to be accountable to yourself between appointments. This app is free and my favorite, but there are many options available.

Bottom line to clean up your dirty diet

Start the day with a healthy breakfast .Don’t delude yourself into thinking it is too time consuming. Eat less meat (sorry keto people) and a lot more fruits and vegetables. Be in control of your diet by eating out less, and doing your own meals at home. Consider packing a lunch and snacks to bring to work. You do not need to cook as you can capitalize on all the foods available in grocery stores. Consider using already cooked foods and healthier versions of frozen dinners which provide ease and portion control.

If you enjoyed this post, please share. I am trying to increase my readership.

Do you have other easy and practical tips on how you cleaned up your diet?

B12 for Weight Loss: Is this Bunk/Junk Science?

B12 shots for weight lossLast evening the topic in my college nutrition class was vitamins. As we came to the topic of vitamin B12, several students inquired about B12 for weight loss. One student said her former pediatrician suggested she take B12 to help with weight loss. Several students in other course sections asked repeated questions about B12 shots for weight loss.

I must admit I was stumped as to why they would even ask about this. THEN, the spa Groupon email came this morning advertising B12 shots. The Groupon ad suggests B12 injections as an additional therapy for boosting energy and the body’s metabolism for those looking to lose weight.  The price: a mere $69.00 for 12 vitamin B12 injections. This was a major savings from the original hefty retail value of $480.00! This all begs the question as to if there is any benefit to B12 injections for weight loss.

B12 injection benefits?

We do like to take pills and look for magical methods to lose weight easily. Unfortunately, I would have to say this is just another one of those gimmicks. I can find no sound scientific basis for suggesting additional B12 from supplements or injections to aid in weight loss. If someone is tired from anemia due to a B12 deficiency (called pernicious anemia), then administration of B12 will indeed give that person more energy because the person needs the B12 to treat that specific type of anemia. But, for the rest of us, that B12 will neither give us more energy or boost our metabolism.

There are ways to boost one’s metabolism, but chowing down on more B vitamins or injecting them is not a way to raise our metabolic rate. We get energy from the calories in our foods and resting our bodies. B vitamins do not give us energy, they are needed in small amounts to help the biochemical reactions that occur in our bodies to release energy from foods-that gives us energy!

B12 and meat consumption

Most people who eat animal protein are getting more than sufficient amounts of B12.  B12 is derived from animal protein, and since many Americans eat more protein than recommended, B12 is not usually an issue. For vegans, it may be necessary to take a B12 supplement to meet requirements. However, many foods are fortified with B12 (such as cereals which may have 100% of B12 requirements provided in a single serving) so not all vegans would necessarily need to be taking a supplemental form of B12.

Have you tried B12 shots for weight loss? Did you see any benefit? Right now over 200 Groupon deals have been sold!

Is this a waste of money or helpful for your waistline?

 

 

 

 

Healthy Eating Confusion? 5 Easy Tips to Start!

healthy eating confusion

Wondering how to Eat? Follow 5 steps to clear up healthy eating confusion!

If you are confused about how to eat, you are far from alone. We are a society on ”nutrition” overload. Messages reach us each time we turn on the ten o’ clock news or boot up the computer. Eat eggs, don’t eat eggs, do this, don’t do that-and consumers feel messages conflict and constantly spin a one-eighty every other week. No wonder the public is unsure about what to eat or who to take advice from! With that in mind, here are 5 tips to clear up healthy eating confusion. These tips can help most people improve their overall health status.

5 important and easy tips to clear up healthy eating confusion

Decrease your animal protein consumption

This will decrease your saturated fat intake, keep your calories in line, AND decrease your carbon footprint on our dear planet earth.

Eat more plant-based foods

The upside of this, is simply, more anti-oxidants, more fiber, fewer calories, and less of a carbon footprint on planet earth.

Focus on unprocessed foods as much as possible

The less processed the food, the more nutrient dense the food. When the food is molded, distorted, manipulated, or redesigned, the nutrition composition is most likely altered, and not usually for the better!

Don’t be afraid of bread

Whole grain breads are a rich source of B vitamins, iron, magnesium, zinc, and fiber.

Cast a wide net on the variety of foods you eat

No single food is a magic health bullet. Eating a variety of foods keeps your taste buds happy and also increases the likelihood that you are getting more and varied nutrients into your diet.

Some people should not follow these suggestions due to specific medical concerns. But  for most people, this is an excellent start to eating a better quality of diet. If you need to omit food groups or implement special diet therapy, consider consulting with a Registered/Licensed Dietitian to design a food plan that works for your health goals.

Bon Appetit!

 

Are You a Nutrition “Purist” or “Realist”?

dietitian commentary are you a realist or puristIt seems as though these days everyone has an opinion about the field of nutrition.There is a an old saying that “some people think they are experts on eating, because they eat.” So, that could mean the whole human race perceives themselves as nutritional experts! For me, it seems that is the case sometimes! Of course, some of those people are experts with years of college level education under their belts, but some are simply uninformed, uneducated, or misdirected, but very interested in the field of nutrition. That begs the question about being a  nutrition “purist” or “realist” in terms of professional conduct.

What I know for sure is that more people in more and varied fields are now providing nutritional advice to the American consumer. And, more nutritional advice is rapidly and readily available these days at the touch of our fingers as well as from “doc google.” So, this blog is about how those of you that give nutritional advice handle the words you choose while guiding those you are attempting to help with nutrition. It is also meant as food for thought for the consumer who is seeking nutritional guidance. So let’s take a look at nutrition “purist” or “realist” thinking!

Nutrition Purists

It seems as though some of those disseminating nutritional advice are best described as purists. Insisting on great precision or correctness in a particular discipline is a purist. It seems that, more and more, those that are guiding consumers are often leaning to what I call this purist mentality. This purist mentality is along the lines of “the diet must be perfect, no junk, sugar, fat, and so on.”  I must add at this point that I would love my clients to eat only at home, eat only healthy unprocessed foods, and in the correct portion sizes. With that stated, my experience tells me the purist mentality does not necessarily fit all people.

Nutrition Realists

A realist is a person who accepts the world as it is. Then, deals with it, but realistically. This appears to be the case for those practitioners who have counseled for a long time. I tell my clients that I can design what I feel to be the  “perfect” eating plan. However, if they cannot follow it long enough to help their health, then what good is it?

I’m a realist. I would be happy to have my clients switch to a flavored green tea rather than a Starbucks Frappuccino! That’s right, the flavored green tea might not have the same nutritional edge as plain green tea, but it’s a start in the right direction! That’s what I want from my clients-to move in a better dietary direction.

One size does not fit all, especially when telling people how to eat. The concept of tailoring a diet to an individual means that like a pair of slacks or suit, the “diet” can be tailored with time. As the person’s nutritional requirements and acceptance of dietary change evolve, so can the diet.

How do you choose to counsel your clients?  And consumers, what nutritional guidance has worked for you?