Just Because It’s Healthy Doesn’t Mean More is Better!
We’ve all heard the expression “an apple a day keeps the doctor away.” And while that may be true, eating 10 apples a day may have you lining up at your doctor’s door. Now, you may not be eating 10 apples a day, but this metaphor holds true for many assumedly healthy foods. For instance, take nuts. I have lots of clients that tell me they are eating nuts throughout the day for good health. And that’s great! Nuts are loaded with heart healthy monounsaturated fats, protein, and fiber. But did you know 1 cup of nuts contains almost 900 calories! If your snacking in excessive amounts, you may be packing on the pounds, which instead of helping your heart can be increasing your risk of heart disease and type 2 diabetes.
Just like with anything in life, moderation is key. Healthy foods are great and even “less-than-healthy” foods can have a place in your diet occasionally, but it all comes down to how much you eat of them and how often you eat them. Having a handful of candy won’t hurt you if you have it once a week, but having multiple handfuls each day sure can. The bottom line is to be healthy and maintain a desirable body weight; you have to focus on your portions. To help with that, here are a few tips:
- Use smaller plates, such as salad plates over dinner plates to help your plate look “full” with smaller quantities of food
- Have a small meal or snack every few hours to prevent you from becoming too hungry and overeating
- Use your hand to guide you: a palm full of pasta is a serving whereas the tip of your thumb is a serving of oil or butter
- The only food group you truly can eat in almost unlimited amounts is non-starchy vegetables (vegetables other than corn, beans/legumes, peas, winter squash, and potatoes). So fill your plate with veggies to help you keep your other portions in check.
What healthy foods do you overeat at times? Can you think of some ways to adjust that?
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com
Follow me on twitter @DietExpertNJ
Calorie Free Can Be Deceiving!
I recently had a client ask me “can foods that state they are calorie-free could actually cause you to gain weight?
And the shocking answer is YES! In certain cases they can!
In order for a food to claim it is “calorie free” on the label, it must have less than 5 calories per serving. That is a very low number of calories, however, if you consume too much of these foods it can prevent you from losing weight. “Calorie-free” foods such as cooking sprays and butter sprays often have a very small serving size, such as 1 spray. That means that if you use these products in excess, the calories can really add up. Take for instance a butter spray. There are about 300 sprays in a can. Now if you use this spray excessively and go through one can a week that can be up to 1200 extra calories you are taking in! In three weeks, that equals one pound! You can still use and enjoy these products, but just like when adding any oil or butter to food, use them sparingly. Be cautious about food label claims and read the labels carefully!
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com
Follow me on twitter @DietExpertNJ
What’s the Best Snack Choice for Your Child?
When choosing a nutritious after school snack for your child there are many things to consider. You may ask yourself “is this snack food too high in sugar?” Does this snack contain too much fat or too many calories” or even “Will this snack help keep my child satisfied until dinner?” With so many snack choices out there, it can be hard to know what will make the best choice for you child.
Here are a few tips to help you make the best choice when choosing an after school snack:
• First, look for a snack that contains a good source of whole grains, is high in fiber (3 or more grams), and contains little to no added sugars. For instance, if you want to give your son or daughter cheese and crackers after school, choose a cracker made from 100% whole grain, such as 100% rye crisps or stone wheat crackers.
• If you need the snack to keep your child full for more than two hours, choose a snack high in lean protein or healthy fats. Both protein and fat take longer to digest than carbohydrate, making snacks high in these nutrients long lasting. Consider snack choices including foods such as low fat string cheese, natural peanut butter, or even lean deli meats.
• Concerned about calories? If you child needs to lose or maintain their body weight, it is important to provide them with healthy, lower calorie snack options. However, to do this and still keep your child satisfied can be tricky. Aim for snacks that are large in volume but low in calories such as air popped popcorn (3 cups = 100 calories), fresh fruit (1 medium piece of fruit provides approximately 80 calories), or raw vegetables with 2-3 Tbs of hummus or low fat dip. Not only are these snacks low in calories, they are loaded with healthy fiber, helping to keep your child satisfied until dinner.
• Have a picky eater? Encourage your child to try new fruit and vegetable options by providing fun dip options such as applesauce, peanut butter, and low fat yogurt.
There are plenty of tasty, nutritious, kid friendly snack options available. With a bit of planning, you can find a variety of healthy snack ideas to please any child!
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out Erin’s website, America’s Belly Fat Fighter, at www.erinpalinski.com
Is Your Student Athlete Fueling Their Body & Mind?
As student athletes are often pressed for time trying to juggle their schedules with classes, homework, practice, and games. At times, their attention to a healthy diet may begin to wavier. Just as practice is important to performance, nutrition is vital to an athlete’s success on and off the field. Follow these tips to help your student athletes consume a well balanced diet, improving both athletic performance and brain power!
Adequate nutrition and hydration can make or break a workout and greatly affect how an athlete feels, works and thinks. What and when an athlete eats determines the level of energy storage in the muscles (glycogen) and how quickly muscles are ready to train again at peak capacity.
In order to fuel their bodies for an optimal athletic performance, athletes must make sure to consume adequate calories to provide energy for your muscles. However, where you get your calories from is also very important. An athlete needs to consume an adequate intake of carbohydrates to fuel the working muscle. An athlete also needs to consume adequate protein to preserve and build lean body mass (muscle) and promote more stable energy supply. Adequate hydration is also vital to prevent dehydration and replace fluids and electrolytes lost via sweat.
Here are some guidelines athletes should follow before a workout or competition:
• Always take in a good source of carbohydrate prior to exercising. A general “Rule of Thumb” is to include 15 grams of carbohydrate for every half hour of aerobic exercise you plan to perform. (15 grams of carbohydrate is equal to 1 medium piece of fruit, 4 oz of juice, 8 oz of milk, 1 slice of bread, or 6 oz of a sports drink)
• Include some protein or fat for long-term energy, however avoid over consumption of protein (more than 2 to 3 ounces) or fat (more than 2 servings) prior to any aerobic exercise, as protein takes longer for your body to digest and may promote cramping during exercise. (3 oz of protein is equal to the size of a deck of cards or the palm of your hand. 1 oz of protein is equal to the size of a golf ball)
For muscles to recover, it is also important to pay attention to your eating habits and nutrition intake after a workout as well.
• Within 30 minutes of exercise completion make sure to have a balanced meal to aid in replacing energy stores, repairing and rebuilding muscle fibers, and help to increase performance of your next workout.
• A balanced meal should include at least one to two servings of carbohydrate (15 to 30 grams), two to four ounces of protein (more may be required after intensive weight lifting/ body building exercise), and at least one to three servings of fat.
To help athlete’s optimize performance and stay adequately hydrated, try these tips. Consume 16 oz of fluid one hour prior to exercise and then drink 6-10 oz of fluid every 15-20 minutes during workout. Consider consuming fluid amounts in the form of a sports drink if workout is greater than one hour, or extremely hot weather condition. However, do not use sodas or juice as fluid during exercise as these beverages have a higher concentration of sugar per ounce than sports drinks which may lead to cramping and impaired performance.
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out Erin’s website, America’s Belly Fat Fighter, at www.erinpalinski.com
Spring Into Shape!
City, State: New York, NY
New York, NY – Before you know it summer will be here and we’ll be showing off those summer bodies. Erin Palinski, fitness expert and registered dietitian, has great tips to pump up your workout routine and get fit quick!
The Kinect for Xbox 360 has revolutionized at home fitness. The full-body, controller free experience transforms your living into a fitness studio, a yoga class or a dance floor and really allows you to get a great workout while burning calories. “Zumba Fitness Rush” gives you a total body workout with 42 new routines set to hits from some of today’s hottest artists. You won’t even know you’re working out as you dance your way to a bathing suit body! XBox’s other fitness titles include “Your Shape: Fitness Evolved 2012” featuring an extensive fitness offering and “Dance Central 2” which is perfect for family game nights! All three titles come with calorie counters, so can keep track of all the calories you’re burning.
One of the major pitfalls of the workout routine is pain management- especially when starting a fitness plan. Don’t let those inevitable aches and pains keep you down and definitely don’t use them as an excuse! The best thing to do is to continue working those muscles while using a natural pain reliever like Arnicare Gel. This homeopathic gel works naturally with the body to relieve muscle pain, stiffness and swelling from injuries so you can feel better faster. It’s unscented, non-greasy and quickly absorbed by the skin. Did you do a lot of leg work? Get ahead of the pain by using Arnicare that evening!
Before and after each workout, make sure you eat right. One simple line can help you remember what to eat – Carb Up, Protein Down. Eat 15-30 grams of carbs before exercise to give you energy throughout your work out. Within an hour after your workout, eat 1-3 ounces of lean protein to help your muscles recover. And very important all the time- don’t forget the water. It is so important to drink plenty of water to stay hydrated throughout the day.
This release is provided by YourUpdate.tv for whom Erin Palinski is a spokesperson on behalf of the organizations referred.
For more information, please visit www.ErinPalinski.com.
5 Simple Nutrition Changes to Improve Your Health & Shrink Your Waistline!
It’s National Nutrition Month! Let’s celebrate by 5 simple and easy changes you can make EVERYDAY to improve your health, energy levels, and overall well-being. And best of all, these simple habits can also help you lose weight and keep it off for good!
5 Simple Nutrition Changes to Start Making
Watch What You’re Drinking
A flavored coffee in the morning, an iced tea at lunch, a sports drink when you work out, and maybe a soda at night. All seems innocent enough, right? Wrong! These drinks can be loaded with hidden sugar and calories. And worst of all, research has shown us that you just don’t feel full from them. You’ll eat just as much the rest of the day, with or without these fluid calories. And since each of these drinks can pack in anywhere from 50-300 calories per serving, it can really add up!
In addition, consuming simple sugars on a regular basis can increase insulin resistance (a precursor to type 2 diabetes) along with increasing inflammation- a condition that research has indicated may be responsible for everything from heart disease to obesity and even Alzheimer’s disease.
Instead, drink water, unsweetened ice tea, coffee with just a splash of milk, and- if you want a sweeter drink- try my favorite trick: Freeze 100& fruit juice in an ice cube tray. Then, add one fruit-cube to a glass of water. It will provide you with a hint of natural sweetness without all the added sugar and calories.
Implement One Plant Based Day per Week
Ever hear of Meatless Mondays? It’s a movement to encourage having at least one day per week where you follow a vegetarian based lifestyle. Why? Research has shown that eating a plant based diet helps reduce body fat, decreases cardiovascular disease risk, and increases your intake of disease fighting antioxidants and phytochemicals.
But you have to do it right- sure eating candy and pasta all day is “meatless,” but that kinda defeats the point Try plant based proteins such as beans and lentils or even edamame. Snack on fresh fruit, vegetables, nuts, and seeds. Aim to make every food you put in your mouth rich in nutrients. And who knows, maybe you can even aim for two meatless days a week!
Eat Breakfast
If you want to make a huge impact on fighting fat, you have to start first thing in the morning. Breakfast is truly the most essential meal of the day, but to many people it’s an afterthought. If you are serious about losing weight for good, then you have to get started as soon as you wake up. Eating breakfast is essential for two reasons- it boosts metabolism and it helps you make better food choices throughout the day.
Breakfast also helps balance your blood sugar throughout the day- keeping cravings and hunger at bay. And, whether you are headed off to work or school, eating breakfast keeps you mentally sharp too. So eat up! What’s your favorite breakfast?
Eat at least one more fruit and one more vegetable per day
I find most of my clients, and even myself some days; do not eat enough fruits and vegetables. Why? There are tons of reasons- food preferences, convenience, availability, and the list goes on and on. Although we should be eating 5-7 servings per day, many of us are just not doing this. Instead of focusing on this amount, feeling overwhelmed, and just giving up- try this. First, think about how many vegetables and fruits you typically eat daily. Is it one of each? Now, for this week, try to eat one extra vegetable and one extra fruit daily. After you do that successfully, aim for an extra fruit and vegetable everyday next week, until you are eating 5-7 total servings each day.
Remember, fruits and vegetables can do everything from decreasing inflammation, reducing heart disease risk, fighting cancer, and promoting weight loss. So, as you can see, there are MANY reasons to eat more daily!
Get Seedy
Have you heard of chia seeds, psyillum seeds, and flax seeds? If not, you should! Chia seed and flax seeds are loaded with omega-3 fatty acids, the healthy fats that fight inflammation, reduce the risk of heart disease, and even may improve cognitive function. Psyllium seeds are loaded in soluble fiber, helping to reduce cholesterol levels and promote heart health. Start adding in 1-2 Tbs of seeds per day. Toss them in a salad, blend them in a smoothie, or even add them into a recipe, such as flax seed muffins. Your heart and brain will thank you!
What other healthy changes can you start making during National Nutrition Month?
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out Erin’s website, America’s Belly Fat Fighter, at www.erinpalinski.com
Celebrate the Last Few Days of American Heart Month – Lower Your Cholesterol!
American Heart Month is coming to a close, but don’t let that be an excuse to forget about eating for your heart! Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart.
1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.
2. Fish and omega-3 fatty acids
Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in such fish as salmon, sardines, albacore tuna and halibut, to name a few. Be sure bake or grill the fish to avoid adding unhealthy fats.
3. Walnuts, almonds and other nuts
Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. According to the FDA, eating about a handful a day of most nuts may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar.
4. Olive oil
Olive oil contains mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. The FDA recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits.
5. Foods with added plant sterols or stanols
Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce servings of plant sterol-fortified orange juice a day.
What are your favorite ways to include these foods daily?
For more information visit erinpalinski.com
Copyright 2012. ErinPalinski.com. All Rights Reserved.
Celebrate American Heart Month! 5 Tips for a Healthy Heart
Although you might know eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol
Limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
2. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
4. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
5. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The U.S. Department of Agriculture recommends that healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon). People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day.
For more information visit erinpalinski.com
Copyright 2012. ErinPalinski.com. All Rights Reserved.
Let’s Not Attack Paula Deen
It has been confirmed that Paula Deen has been diagnosed with type 2 diabetes and since it was announced there has been a firestorm of comments and criticism of the Food Network star. Comments stating her recipes, eating habits, etc have contributed to her health condition. Is this true? Sure- her recipes can be high in fat, calories, and refined carbohydrates at times, and this certainly could have contributed to her diabetes. However, as a Certified Diabetes Educator, I have worked with thousands of patients with type 2 diabetes and before we crucify Paula Deen for developing this disease, I want you to keep in mind I have had skinny, young patients with no family history (and healthy eating habits) develop the disease.
Sometimes the cause can be genetic, sometimes there could be an underlying medical condition that brings on diabetes (for instance I have had clients with rheumatoid arthritis on high doses that ended up with type 2 diabetes), but it is important to remember that just because someone was diagnosed with type 2 diabetes doesn’t mean it was certainly their fault and could have been completely prevented. This stigma is what makes many individuals embarrassed or ashamed that they have diabetes, which is unfair. Could it have been prevented in many cases, possibly. And prevention is always best in the cause of a chronic disease like diabetes. But would you tell someone newly diagnosed with cancer “it’s your fault because you didn’t eat enough vegetables?” We could make that argument with almost any disease, but instead of pointing fingers at those diagnosed, let’s instead focus on supporting them and helping them make healthy lifestyle changes now to control this disease.
Instead of criticizing a public figure who is coming out to discuss a deadly disease effecting millions of Americans, let’s look at this as an incredible opportunity to educate all of us on the dangers, symptoms, and treatment of diabetes. When a client comes to me after just having been diagnosed with type 2 diabetes, 90% of them tell me they think they can never eat many foods, such as cookies, ever again. They are under the misconception “sugar is evil” and don’t understand that it is carbohydrates (which include sugar) they need to watch to control their blood sugar levels. My motto for everyone with diabetes is “you can eat any food, but moderation is key.” People with diabetes can still enjoy foods such as desserts and pasta, as long as they keep portion size in check and limit how often they have these foods (just like we all should be doing anyway!).
A Food Network star like Paula can show people with diabetes everywhere how any recipe can be adjusted to be meet the needs of a diabetic meal plan. For instance, maybe Ms. Deen can start to use whole grains vs refined flour or find substitutions to reduce the sugar and fat content in some of the foods she uses. In fact, I feel if a famous person with less-than-perfect eating habits like Paula Deen can show us all that simple changes can make a big impact on controlling blood sugar, it shows us we can all do it. Just because you have been diagnosed with diabetes does not destine you to a life full of boring, flavorless food.
For more information visit erinpalinski.com
Copyright 2012. ErinPalinski.com. All Rights Reserved.
New Years Resolutions- Revisited!
Has your New Year’s resolve to adopt healthier eating habits already started to crumble? Part of the problem may be that you set yourself up for failure by deciding on some huge resolutions that you want to accomplish in a really short amount of time. A better approach is to start off with something simple, like increasing your daily water intake in a given week or vowing to stick to just one dessert at a family dinner. As you conquer each smaller goal, you’ll soon find yourself moving in the right direction more times than not!
It’s also important to be realistic with yourself and to keep variety in your diet. For instance, rather than eating the same lunch for a whole month, which will be hard to maintain, try incorporating different fruits or vegetables to avoid getting in a food rut.
Other common situations that can undermine a desire to eat healthier include feeling overwhelmed at the prospect of changing food habits, using food as stress relief, or needing to soothe a sweet tooth. Getting into the right frame of mind to eat better often starts by changing thinking patterns before you can modify your behavior.
Remember, too, that our minds are trained to adopt an “all or nothing” approach, and perhaps nowhere more true than with diet and exercise. So, instead of getting discouraged if you missed a gym session or overate at one meal, start making a list of your successes — however seemingly small — to help build your confidence. Realize that one snack, meal or even a whole day of unhealthy eating isn’t going to make or break your overall healthy eating goal – just as long as you remember to return to the routine.
What New Years resolutions have you successfully been able to reach? What worked for you?
For more information visit erinpalinski.com
Copyright 2012. ErinPalinski.com. All Rights Reserved.
