Many Americans struggle with finding the right source for help about nutrition and weight loss. A lot of people rely on weight loss celebrities, personal trainers or health and fitness magazines and websites. But the most accurate and science-based information can only come from registered dietitians or RDs.

Anyone can call himself or herself a nutritionist but RDs are the nutrition professionals with the right credentials. RDs are licensed by the Commission on Dietetic Registration of the American Dietetic Association. They can legally practice medical nutrition therapy and are highly trained in multiple forms of nutrition counseling such as cognitive behavioral therapy, motivational interviewing, and dialectical behavioral therapy.

A good RD should have received a bachelor's or advanced degree from an accredited college or university, should have completed an extensive internship program that includes supervised clinical experience and should have passed a national licensing exam.

If you are looking for a nutrition professional to help you with weight loss or a health-related nutritional need, we highly recommend that you work with a registered dietitian. RDs base all their work on sound science. For example, here at Nutrition for You, the meal plans are created by a highly experienced RD in weight loss and weight management. In addition, the nutrition coaches that give one-on-one counseling in Nutrition for You are RDs or work closely with an RD and are on their way to becoming RDs themselves.

Information from: http://www.news-press.com/apps/pbcs.dll/article?AID=/200909080110/HEALTH/909080310

Is KFC following the low carb trend?

It seems like it with their latest high-calorie creation, the Double Down Chicken Sandwich: it's bacon, swiss cheese, pepper jack cheese and the "Colonel's special sauce" sandwiched between two fried breaded chicken fillets instead of buns.

Clearly, there is no nutrition benefit in replacing two buns, which are equivalent to 2 grams of fat and 160 calories, with two fried chicken fillets.  The KFC Double Down sandwich has an astounding 590 calories, 31 grams of total fat, 10 grams of saturated fat, 190 mg of cholesterol and an unknown amount of sodium.  Instead of cutting down the carbs, KFC should be reducing the fat.

With over 60% of Americans suffering from obesity, how can we save money in health care if we are creating more problems?  A recent national study estimates that obesity costs $147 billion a year.  Obesity has been linked to common chronic diseases such as diabetes, stroke, heart disease and cancer.   We need a sound and evidence-based message to combat the obesity epidemic in America and, seriously, KFC is not helping.

Click here for a video of the "sandwich"

 

The fall is almost upon us.  It is that time of the year for holidays and get-togethers.  A time to celebrate with great company and great food.  But the fall is also a perfect time to stay focused on getting the proper nutrition.  A time to maintain your weight loss goals so that you can look and feel great for the holidays without stressing too much about losing weight after the parties are over.

It is a great time to add expert nutrition to help you lose weight and learn how to keep it off permanently. Join the Nutrition for You Fall Weight Loss Challenge. Nearly 100% of the participants that finish our Challenge lose weight. One, 5, 10, 20 or even more pounds can be lost. Our safe, reliable, gimmick-free weight loss program is customized to your specific needs with an initial goal of losing a safe 1.5 pounds per week.

The weight-loss challenge will run from September 14th to December 6th. You have until September 14th to enter the Challenge.

This Weight Loss Challenge is for you.  So go ahead and prioritize yourself.

For full details or to register for the challenge visit www.nu4you.net/nutrition-for-you/learnmore/weight-loss-challenge.aspx

 

Read what some of our past participants say about our challenge:

"In the end, the training, information, sample menus, tracking, and personal consultation provided by Nutrition for You helped me to successfully reach my goal of losing 28.5 lbs in the 12 weeks.  Better yet, I feel that I finally received an A+ education in not just the ‘what’ to eat, but also the ‘why’ and ‘how’ of eating and maintaining a healthy lifestyle.  The tracking of habits on the website (both eating and exercise) have really made me aware that I was probably never honest enough with myself with regards to how much I actually ate and how little I actually exercised... Ed" 

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 "Nu4You has been a life-changing event for me.  I have tried just about every other diet on the market… in fact; I feel I have been on a diet all my life!  Nu4You has been the only plan that not only helped me lose the weight but taught me how to eat properly for the rest of my life.  The plan, the staff, and the coaches at Nu4you truly are wonderful!  It has really worked for me.  This is not just a diet… it teaches you a new way of living. I no longer feel like I am on that life long diet… I am just eating correctly and boy, does that feel good!"

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"To everyone who made the Weight Loss Challenge happen including people I have missed (Manuel for sure), I just wanted to express my profound gratitude for making it happen and allowing me to be a part of everything. It really has been a life-changing experience for me as I had hoped and as with all life-changing experiences, it's not something I could have predicted or done myself."

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"Well I have to say that it is a little sad to have the challenge ending this week......I feel so good and empowered by this process......All my clothes fit well ( even the skinny jeans relegated to the very back of my closet for two years).....I am really glad my friend [name removed] encouraged me to do it.That said we are both interested in continuing with the self monitoring software  and nu4you for 3 more months.Both of us have Shannon as our coach and she thinks we are well suited to continue logging without the coaching.Hopefully you can help us get set up.Thank you so much for everything.I am really happy to have grasped nutrition finally and hope this continues for my life......Eileen"

 

 

 

On days when staying awake and focused seem nearly impossible, how can I keep my energy up during the day without ruining my diet with too much caffeine and sugar?

Before we talk about nutrition, we need to talk about sleep. Just cutting down your sleep by one hour will have a huge negative effect on your energy for the rest of day. Nutrition For You doesn't recommend a particular number of sleeping hours per night.  We all have our own individual sleep needs but it is very important to realize that if we don't meet them for a few days, no matter how good we eat, we will feel exhausted because of not getting adequate amount of rest. 

Aside from lack of sleep, there are chronic health conditions that can leave you constantly fatigued such as fibromyalgia and diabetes. Low-level depression and anxiety can also cause fatigue. These health issues may negatively affect your energy and focus throughout the day and it is important to discuss these issues with your doctor as soon as possible.

Assuming that you are sleeping enough and that you are addressing any health issues that can cause fatigue, proper nutrition can help you maintain a consistently high level of energy throughout the day.  Here are some key points.

 

A clear mind can boost your energy

Recent research shows that improving your cognition boosts your energy.  In other words, a clearer mind can make you feel more energetic.  Consuming foods that are rich in Omega-3 fatty acids can improve cognition.  In addition, the anti-oxidants in these foods can help your brain function and boost your memory.  Flax seeds, walnuts, and soybeans are particularly good sources of Omega-3 fatty acids.  Nutrition for You suggests consuming six to eight ounces of salmon per week.  However, if you cannot get salmon regularly, you can supplement your diet with fish oil.  Nutrition for You also recommends eating extra servings of fruits, vegetables, legumes and whole grains.  All of these will help keep your mind clear and engaged and boost your energy.

 

Eat before and after working out

Skipping meals before and after exercising can deplete your sugar significantly and make you feel tired for the rest of the day.  This underscores the importance of having both pre- and post-exercise meals.  The difference between the two may be crucial for a bodybuilder doing resistance training or a marathoner doing endurance workouts but for the average person, a general pre- and post-workout meal plan is relatively simple to put together.  Nutrition for You recommends consuming 20 to 30 grams of carbohydrates and 15 to 20 grams of protein an hour before working out.   For example, you can have a banana with yogurt or a slice of whole wheat bread with low-fat cheese before exercising. 

It is equally important to eat after completing a physical activity.  Nutrition for You recommends consuming 30 grams of carbohydrates and 25 to 35 grams of protein within 15 to 30 minutes after working out.  For example, plan to bring a turkey sandwich or a banana and cheese to the gym with you. If you are really pressed for time, a shake or smoothie can be good as long as it contains both carbohydrates and protein.  It is important to stress that the post-exercise meal should be consumed within 15 to 30 minutes after working out.

 

Eat enough of the right stuff

To keep your energy up throughout the day, you need enough of the right calories from a combination of carbohydrates, proteins and healthy fats, ideally in every meal.  Avoiding carbohydrates and fats or skipping meals entirely can adversely affect your energy level.

Nutrition for You strongly recommends that you have breakfast within an hour of waking up.  You fast all night while you sleep and so it is important to break that fast as soon as you can after waking up and to do so with a balance of carbohydrates, fiber, and protein. For example, if you have yogurt, add a fruit; if you have bread, add egg whites or cheese.

As for the rest of the day, always remember to eat and avoid fasting for too long. Eating sensibly every three hours levels out blood sugar spikes.  In general, an average person should consume roughly 600 to 700 calories for lunch and 500 to 700 calories for dinner.  It is important to note that eating too much in a single meal may slow you down.   Dumping too many calories all at once takes a toll on your body and may make you feel tired. 

Finally, eating refined carbohydrates such as white bread, noodles and white rice may give you a sudden spike in energy because they raise your blood glucose.  However, a surge of insulin will knock down the sugar and will linger after the sugar is absorbed. This will give you low blood sugar and, consequently will make you feel fatigued and prematurely hungry again.

 

Drink the right fluids

Sometimes fatigue is actually caused by dehydration even if you don’t feel thirsty.  If you consume enough fruits and vegetables as well as healthy soups then drinking five to six cups of water per day will keep you well hydrated.

In addition, you should try to avoid alcohol. Since alcohol is a depressant, consuming alcohol can contribute to your low energy.  Excessive drinking can definitely wear you down and excessive alcohol greatly dehydrates your body. 

 Adequate amount of sleep and rest combined with proper nutrition is the key to maintaining your energy up throughout the day.  Nutrition For You can help you develop a customized meal plan to help you achieve your specific nutrition and weight management goals.

Many Americans think bananas are fattening because they are high in calories and more dense in carbohydrates compared to other fruits.  This is not true.  Bananas, like any other fruit, are fattening when consumed in excess, which underscores the importance of understanding serving sizes.  A serving of bananas is 4 oz in weight, which is equivalent to ½ a large banana.  And so consuming a whole large banana is equivalent to having two servings of fruit.  Having a banana most days of the week, therefore, can be part of a healthy eating lifestyle.
 
One serving or ½ a large banana contains approximately 15 grams of carbohydrates.  In comparison, one can get this much carbohydrates in one serving of any fruit.

½ a large banana = 1 cup of berries = 1 medium size apple = 2 tbsp of raisins = 4 fl oz of fruit juice = ½ cup of fruit salad

Furthermore, bananas are a great source of phosphorous, calcium, potassium, vitamin A, vitamin C, niacin, vitamin E and vitamin B6.

Since bananas are a great source of carbohydrates and potassium they are perfect to have as a pre-exercise meal or an on-the-go snack.  Bananas are also great to eat for people who wish to lower their blood pressure. 

Photograph courtesy of Jun Belen

 

 

Many Americans love a good cup of coffee.  But the nutritive value of this beloved beverage has remained under scrutiny.  More recent medical studies, however, show that drinking regular or decaffeinated coffee moderately can actually provide numerous health benefits.

Health Benefits

Coffee is rich in a variety of anti-oxidants which researchers believe may be responsible for its cancer-fighting and disease-preventing benefits.  For example, research studies suggest that moderate coffee consumption may be linked to a decreased rate of Type 2 diabetes and liver cancer.  Drinking coffee moderately may also reduce the risks of stroke as well as skin, colorectal, breast, oral, pharyngeal and esophageal cancer.  It may also lower the chances of Alzheimer’s and Parkinson’s disease.  


Caffeine and Athletic Performance

The caffeine contained in coffee has been shown to boost endurance and improve performance in athletes.  Recent studies show that caffeine consumption results in enhanced performance during short-term and intense aerobic exercise lasting from 4 to 8 minutes, as well as from 20 to 60 minutes.  Researchers believe that the benefits may be due to a reduced perception of effort or a direct effect on the muscles.  Caffeine is quickly absorbed and reaches its peak within an hour of ingestion.  Studies show that low doses of caffeine are most effective when consumed before or during exercise.  For a person weighing 150 lbs, this would be 68 to 205 mg of caffeine, which is approximately the amount of caffeine contained in a single cup of coffee.  It is important to note, however, that no improvements regardless of the dose were observed for those who are not trained athletically.

Despite its benefits of enhanced athletic performance, many athletes are concerned with caffeine’s suspected diuretic effect.  When consumed in moderation, caffeine is not likely to increase the discharge of urine or cause dehydration.  In fact, there is no scientific evidence that links caffeine consumption with excessive urine discharge.  On the contrary, caffeine-containing beverages may be a good source of fluids for athletic activity.  


Blended coffee drinks are calorie bombs

Coffee, by itself, is a great low-calorie beverage.  However, it is important to be aware that some popular blended coffee drinks are notorious calorie bombs.  Laden with sugary syrups, whole milk and whipped cream, these coffee beverages are loaded with sugar and saturated fat.  For example, Starbucks’s Venti Frapuccino blended coffee drink is packed with as much as 600 cal, 200 g of fat and 100 g of sugar.  For some people, that’s almost half the calories needed for the whole day!

 
Nutrition for You recommends

If you are a coffee drinker, Nutrition For You recommends that you consume coffee moderately, without exceeding 4 cups per day.

However, if you are not, Nutrition For You recommends that you do not start.  Caffeine in coffee can significantly increase the levels of the “stress hormone” cortisol that can adversely affect your health. Look for more information on caffeine soon.

 

Photograph courtesy of Jun Belen

 

Who would have thought those Thanksgiving yams can help you stay fit and healthy?

Sweet potatoes are packed with essential vitamins and minerals.  It is an excellent source of vitamin A in the form of beta-carotene, a very good source of vitamin C and manganese and a good source of vitamin B6, copper, potassium and iron.

Sweet potatoes have antioxidant properties that may prevent conditions such as atherosclerosis, diabetic heart disease, and colon cancer.   They contain anti-inflammatory properties that have been shown to reduce the severity of conditions such as asthma, osteoarthritis and rheumatoid arthritis.  

And best of all, a half cup serving of sweet potatoes is only 80 calories.  It cannot get any sweeter than that.

Eat sweet potatoes along with a heart healthy fat.  The beta-carotene in sweet potatoes can only get converted to vitamin A in the presence of bio-salts, which are released when consuming fat.  Finally, it is important to note that the carotene content of sweet potatoes actually increases as they are stored throughout the winter. 

We frequently recommend a high fiber cereal to start the day off right.  There are many selections in markets today but don't be confused by all of the "marketing claims."  Just because a box or label says "made with whole grain" or "healthy" doesn't make it so.  Of course whole grains are recommended, but many cereals marketed as healthy fail to meet these three goals for a healthy high fiber cereal.

Look for the following in each serving as a good guide:

• Total Fat : less than 2g per serving
• Fiber : more than 5g per serving
  
• Sugar : less than 6 g per serving
  

As we stay hydrated during the hot summer months, it is important to keep in mind that our drink choices are as important as our food choices.

Some of our favorite thirst quenchers such as blended coffee drinks and fruit smoothies are notorious calorie bombs.  For example, Starbucks’s Venti Frapuccino blended coffee drink is packed with as much as 600 cal, 200 g of fat and 100 g of sugar.  On the other hand, a small 16 oz serving of Jamba Juice acai cup or peanut butter smoothie may have 14 to 16 g of protein but has as much as 600 cal. One can gain a pound a week by drinking a 24 oz serving of blended coffee everyday.  By the end of summer this easily adds up to 10 to 15 lb.  


Drinking water is the healthiest way to stay hydrated.  Healthy drink alternatives include sparkling water, plain iced coffee and diet iced tea.

Reducing sodium plus maintaining a diet rich in potassium and fiber may help lower your blood pressure.  

Cutting down on sodium (How Much Sodium is Healthy per Day) is a great place to start but research has shown that consuming potassium may likewise help lower your blood pressure.   Eat a healthy and balanced diet to get enough potassium. The recommended daily intake of potassium for an average adult is about 4,700 milligrams a day.  Fruits, vegetables, dairy products and fish are excellent sources of potassium. Choose low-fat or non-fat dairy products that have reduced amounts of saturated and total fat.

In addition, studies have shown that increasing fiber in the diet can dramatically lower blood pressure.  Include whole grains, fruits and vegetables in your diet everyday.

And finally, losing weight also helps.  Losing 10% of your weight can help in controlling blood pressure.

Nutrition for You can help you develop a meal plan that will include all nutrients that can help you regulate blood pressure and also help you achieve your healthy weight.