North Carolina House of Representatives: Protect the Safety and Health of North Carolina Citizens

In North Carolina, we have been fortunate to be at the forefront in delivering safe,  accurate, cost effective nutrition care because we have had Licensure laws in place that safeguard who can deliver MEDICAL NUTRITION THERAPY. The North Carolina Board of Dietetics governs licensure and we have always been self funded.   Right now, there are opponents asking our House of Representatives to pass HOUSE BILL 676 which will cause EVERYONE in North Carolina to lose any and all insurance benefits for nutrition services.   This has gone to committee, here is the bill and you can see the sponsors of this bill  Here is my letter to our Representatives:

My name is Tracy Owens and I am a registered,  licensed dietitian.  I am writing to urge you to please oppose House Bill 676 which seeks to eliminate Licensure of dietitians in North Carolina.  There are numerous and compelling reasons to oppose this action.

First, our board is self funding, we do not cost the state of North Carolina one penny, nor do we have any sponsors.

Secondly, our licensure does not prohibit ANYONE from speaking, writing, coaching, etc on foods and nutrition, it only restricts  who can provide MEDICAL NUTRITION THERAPY.

Thirdly, Licensure in fact protects the public by establishing a baseline of education for who can provide nutrition counseling for cancer, kidney disease, diabetes, high blood pressure, calculating tube feedings for critically ill patients in ICU, calculating tube feedings for babies in the neonatal intensive care units and much more.

Do bloggers know how many carbohydrates a patient with a hypoglycemic reaction should consume to raise their blood sugar?  Can they teach a person how many units of insulin to take for x amount of carbohydrates?  Does a person with a weekend degree in nutrition know how many grams of protein a kidney patient needs who is in end stage renal disease–and keep in mind,  it depends on whether or not they are in dialysis.  In addition,  this patient with kidney disease must also know how many milligrams of potassium and sodium and fluid  to consume.  I provide care for numerous patients with gestational diabetes, and according to the American Diabetes Association  nutrition care is a standard of care.  Do the people who oppose our licensure know how to teach a patient how to check their blood sugar and what level the fasting blood sugar should be?  Do they know where their blood sugar should be 2 hours after each meal?  Do they know how many grams of carbohydrates to prescribe to this pregnant patient and how to translate that into food examples?  As just one example, with medical nutrition therapy for gestational diabetes, we are trying to prevent the complications of high blood sugars, which are numerous, one being a large baby that now requires a C-section on the part of the mother which is now more dangerous, and I think we could agree that this is  less cost effective .

 If our opponents are nearby, I would encourage that you engage them and find out if they in fact know these answers and can readily provide them, because you are now looking at who you want to provide this care.  If you pass this bill you strip us away from being able to do this because we will no longer be covered by insurance.

  Licensed dietitians are now considered ancillary care providers with many insurance companies. We are recognized by insurance companies as medical professionals with a minimum of a Baccalaureate degree in accredited program, we have completed at least 900 hours of approved clinical practice and passed an examination that assures our qualifications.

Lastly, if this bill passes, the NC Legislature will have delivered a one-two punch to every single citizen of North Carolina.  By eliminating this standard of care for medical nutrition therapy, everyone is now at huge risk for not only getting grossly incorrect information, but our services will no longer be covered at all by insurance companies.  While 44 other states and the District of Columbia and Puerto Rico have statutory provisions for the professional regulation of dietitians/nutritionisits, NC is ready to take a giant leap backwards.

 When looking at the cost/benefit…how does this benefit our state, our budget, the health and safety of our citizens?  Please oppose House Bill 676.

 Respectfully,

Tracy Owens, MPH, RD, CSSD, LDN

 

 

Panera

If you find yourself eating out quite a bit, you can be encouraged to know that restaurants, fast food, and sandwich shops are indeed making efforts to make a healthier fare more available.  It is interesting to know that in years past, if restaurants offered lower calorie, lower sodium, “healthier” options on their menu, patrons just weren’t buying them.  However, as America’s taste buds and cravings are slowly changing, more patrons  are demanding less processed and healthier chow.  So hats off to Panera  for launching 6 meals that can meet this desire.  January 9th, via a tweet, Panera announced a new secret menu.  I am not quite sure why it is secret, but hey, let’s get the word out!   I was traveling last weekend and I ordered the Power Breakfast Egg Bowl with Steak.

There are two breakfast items, that do not have any carbohydrates, and loaded with protein.  For lunch you can get a Chicken Hummus Bowl, a Mediterranean Chicken Salad, a Mediterranean Roasted Turkey Salad, or Steak Lettuce Wraps.  The sodium

 

content is not “low” but not bad for restaurant fare, coming in at 310-590 mg.  The Roasted Turkey lunch is higher but if you leave off the olives and pepperoncini it will bring the sodium level back down.  To see the “hidden menu” click here: Click a to see the hidden menu

The Secrets of Successful “Dieters”

Have you ever wondered why some of your friends, family, and coworkers can lose weight and keep it off, while you are struggling to make the scale budge? Although over two-thirds of America’s adults and children are considered overweight, there are a select percentage of Americans that follow successful weight loss strategies.

Well, although there will never be a “miracle pill” to make you lose weight and get in shape, there are particular strategies that can help you lose weight and keep it off for good!

The National Weight Control Registry is a large, ongoing study to identify and investigate the characteristics of people who have been successful at long-term weight loss. The Registry is currently tracking over 10,000 individuals using questionnaires about their diet, fitness, and lifestyle. In order to join this Registry, participants must be at least 18 years old, have lost over 30 pounds and kept it off for over one year. The research conducted by the Registry determined that there are several dietary and nutritional strategies that successful weight loss participants have in common. Check them out!

  • They have changed the types of foods they consume, decreasing their intake of “trigger foods” associated with weight gain. For example, the reported eating fewer foods that are high in sugar and saturated fats.
  • They have learned to eat smaller portions at mealtime. They’ve also learned to fill their plate with less calorie dense foods, such as fruits and vegetables.
  • They eat a lower calorie diet, with about 20-24% of their calories coming from fat.
  • They self monitor their progress by weighing themselves regularly. If you catch onto the fact that you’re starting to put weight on in enough time, you can take corrective actions sooner rather than later.
  • They aren’t afraid to ask for help! More than 55% of Registry participants sought some sort of support along the way, including weight loss programs, registered dietitians, or personal trainers.
  • The majority of successful dieters eat breakfast every morning to jump start their metabolism.
  • They prepare most of their meals at home, and only eat out about three times per week. Less than one meal per week is from a fast food restaurant, and when they do visit, they make healthier menu choices.
  • They watch very little TV daily. The majority of participants watch less than 10 hours of TV each week, while the average American watches at least 28 hours of TV per week. These people realize they need to be more active than sitting on the couch!
  • Finally, they engage in consistent physical activity. More than 75% of participants are active and walk for an hour daily.

Outdoor Cardio Meltdown

Who needs the treadmill or a gym when the weather is warm outside? Grab a mat (or towel) and a timer and torch fat with this cardio meltdown workout routine. Be sure you time yourself performing the full meltdown. Try to beat your best time with your next workout or try to complete an additional round of exercises for best results! For additional fitness advice, workout plans, and personal training, contact Ashley Acornley!

Warm-up: 1 minute jog in place, 1 minute high knees, 1 minute jumping jacks.

10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position.

10 Pushups: Kneeling or full, depending on your fitness level.

15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.

15 Burpees: Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position, and finish with a clap at the top.

20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.

20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.

New York City Ban on LARGE Soft Drinks Derailed

photo by Freedigitalphotos.net Naypong

So I got busy with life and totally missed this in the news yesterday. Thanks to a soon to be college graduate with eyes and ears to the ground, I was quickly updated on this turn of events. It has been the nonstop talk of talk radio today. Just in case you are behind, Mayor Michael Bloomberg, mayor of New York City, whipped out his superhero cape and declared a new regulation that he deemed needed to go into effect to protect New Yorkers from…ummm…themselves. A new regulation was passed, by a decree, issued in September, by the city’s Health Department. It was believed that the mayor had the mandate to protect and improve the health of New York residents from the dangers of soft drinks, “because soft drinks lead to obesity”. And why not forge into this uncharted territory of telling people how much to drink…. After all, he had successfully initiated other controversial health regulations and told people what to do: there was a ban on smoking in bars, restaurants, and public parks.  Another issue he tackled was a new regulation that required fast food restaurants had to post their nutrition information on meals served,  but this only affected restaurants that had 20 or more in their chain. Mayor Bloomberg also banned the sale of the use of trans fats in restaurants in New York City.
As far as the popularity of the soft drink ban, a little less than half of New Yorkers have been on the “ban the soft drink” bandwagon with Bloomberg. Keep in mind though, Mayor Bloomberg was not banning soft drinks…he was trying to ban the sale of LARGE soft drink sales. The official proposed ban was intended towards the sale of sugary beverages but it did include diet sodas, fruit drinks, sweetened teas and other high calorie drinks, stating that they should be limited to 16 ounces. Ultimately, the ban was intended to thwart the sale of LARGE beverage servings…..and the ultimate intent is to fight obesity.
Twelve hours before the new regulation went into effect, a judge ruled it was “fraught with arbitrary and capricious consequences”. What is my opinion in the matter? I will never forget the day I picked up my two boys, but they were in their late teens at the time, from a movie theatre, and they came out holding a mammoth sized cup that to this day sits in my office. I was perplexed and astounded at the size of the cup, but they were enticed because it was a free refill deal. At first I was appalled but realized they rarely went to see movies in the movie theaters,  so there was zero concern on my part of this becoming a danger zone for them.

I do in fact  think beverage calorie consumption is part of the obesity epidemic, but keep in mind I said part of the epidemic. However, I do not think personal consumption, of fruit juice, soft drinks, fast food…anything … can be mandated, regulated, enforced, observed, taxed, etc. If so, how? Can you get the “cheaters?” The New York City ban only affected the sales in certain places.  I think it is much too arbitrary, inconsistent, and mostly impossible to mandate.  And it begs a much bigger question…does “government” have the right to tell you what to do with your body? It becomes a lively conversation when you think about it.  We have definitely been told when and where smoking can take place.  Does beverage consumption fall under that same type of  umbrella?  I think the smoking ban protects me, a nonsmoker from a smoker.  The “drinking ban” is to protect me from…. myself..?  And then where does it stop?  Are we going to have food choices regulated?   Believe me, I am all in favor of everyone eating well and living well.  But because the sale of large soft drinks in certain locations is not THE only culprit for obesity, I think it is a confounding slippery slope to regulate this one area.  And if we start regulating this one area,  where will it stop?

What are Healthy Breakfast Ideas?

Do you want new  Breakfast Ideas?

Tired of the same old,  same old??
Here is a new recipe Ashley tested out over the weekend.  A favorite, oatmeal with another favorite, chocolate!
Cocoa Oatmeal:
Boil 1/2 cup steel oats with 1 cup water or milk.
Simmer for 15 minutes.
Stir in 1 mashed banana,
1 Tbsp. flaxseed,
1.5 Tbsp. cocoa powder
1 tsp cinnamon
1/4 tsp nutmeg
Cook for an additional 10 minutes. Before serving, top with your favorite add-ins, like dried cherries, walnuts, and coconut flakes!
Yummy!

Portion Control during the Holiday Season

Guest Blog by Christine Costello Naughton, MS, RD, LD

It’s that time of year AGAIN!  Wow, at my age, it seems like I was preparing Thanksgiving dinner just yesterdayJ  With all the comings and goings and delicious foods prepared during the holiday season, it’s no wonder we all tend to put on a few extra pounds.  I call it my “5-10 pound winter coat” since I usually put on those pounds during this time of the year, which happens to be the coldest time of the year.  By putting it that way, I feel like once the warm weather comes, I can take that “winter coat” off.  However, as the years have passed, and I have entered the perimenopause phase of life, the “winter coat” seems to be a little harder to take off or it may stay on a little longer if I don’t watch what I’m consuming, especially during the holidays.  By watching my portion sizes and daily activity, it allows me to eat all my traditional favorites without having worry about putting on those extra pounds.  I have found this to be much more effective in maintaining my weight during the holidays than to cut out all those foods that only come out once or twice a year.  I have tried to cut out my favorite foods before without success, I would either be totally miserable or I would be miserable because I would overindulge and feel guilty afterwards.  By being mindful of how much I put on my plate, I feel like I can enjoy all my holiday favorite foods and not overindulge.  Maintaining my current weight during the holiday season is the goal I set for myself.  As long as I use portion control and incorporate my walking (4-5 days a week for 45-60 minutes), I have been able to reach my goal.  There have been years, however that I have put on a 5-10 pound, even more “winter coat” usually because I have not paid attention to how much I’ve consumed and/or it’s too cold for me to go out and walk.  However, I pay for it later.  So now I try to be mindful of how much I put on my plate and if I try to talk myself out of a nice, brisk walk, I think about how I will feel when Spring comes and that usually does the trick.  If it gets too cold outside, I always have the elliptical machine inside to fall back on.  Some of the helpful Holiday tips and visuals I use for portion control:

 

Tips:

Be mindful of the portions sizes.

Use a salad plate instead of a dinner plate.

Eat slowly and enjoy the different flavors.

Drink water instead of soda, sweet juices and/or alcohol.

Snack on plenty of fresh veggies (watch the dip).

 

Visuals of Portion sizes:

3 oz of meat and poultry  =  a deck of cards

½ cup mashed potatoes =  light bulb

1/3 cup homemade stuffing (cooked) = 1 kiwifruit

**Try 1 Tablespoon of each side (stuffing, mashed potatoes, casseroles) instead of “piling it on”

1/8 of 9-inch pie = computer mouse

 

For me, an easier weigh goal for the holiday season is to maintain my current weight.  That way I don’t get all stressed out about what I can and cannot eat, it’s more about how much I can eat.  Remember, the holidays only come around once or twice a year, it’s what you are doing the majority of the time of the year that leads to weight gain…

Happy Holidays!

Benefits of Walking as Women Age

Guest Blog by Christine Costello Naughton, MS, RD, LDN

As women age, our bodies nutritional and physical activity needs change, especially for woman entering perimenopause and throughout menopause.  Bone health is especially important during this time.  Women need to find types of physical activity to help prevent bone loss, retain muscle mass, as well as manage a whole host of other perimenopausal symptoms, including hot flashes, night sweats, weight gain, mood swing, stress and even constipation.  One of the physical activities I have enjoyed over the years, and is recommended by the experts, is walking.

 

I remember when I became interested in walking as a serious form of exercise.  I was 27 years old and my mother was a big walker.  She was 54 years old at the time and was always looking for someone to walk with so one day I joined her.  I thought it would be a nice, leisurely stroll however, to my surprise, not only did I work up a sweat but my butt and legs hurt for two days after.  To make matters worse, my 54-year-old mother out did me by at least a half mile.  After the bruised ego and soreness wore off, I challenged my mother (and myself) to weekly walks.  On our walks, my mother used to share some stories with me about her “change” and how walking seemed to ease the transition.  We continued to walk together, until I moved out of town a few years later, and not only did I finally catch up with her, I have been an avid walker ever since.  Since I’ve entered into the perimenopause phase, I have also realized that walking was the best advice my mother gave me to handle this stage of my life.  Both my mother and I share the love of walking to this day; she is now 79 years old.  So as you can see, walking is a physical activity that one can enjoy no matter what your age.  When I was younger I could walk almost as fast as I could run a mile, so I decided I would walk instead of run.  I also thought by walking, I was being a little bit gentler on my bones and joints.  As I’ve grown older and feel the subtle aches and pains in my hips, back, knees and ankles, I don’t walk as fast as I once did but I can still walk a 12 to 13 minute mile and that’s when I’m not talking about a “hot topic” of the day which always increases my speed.

 

According to the 2008 Physical Activity Guidelines for Americans, healthy women should get at least 150 minutes (2 hours and 30 minutes) per week of moderate intensity aerobic activity, such as brisk walking.  For greater benefits, the guidelines recommend to increase the activity to 5 hours (300 minutes) per week.  If 30 minutes a day is not feasible, break it into 10 minutes intervals 3 times a day at a moderate to vigorous pace.  Try 10 minutes after waking in the morning or on morning break, 10 minutes before or after lunch and 10 minutes after dinner.

Now at 50, as long as I stay committed to my daily walking routine, which is 45-60 minutes at least 5 days a week, along with watching my meal portion sizes, I have pretty much maintained my weight and the only times I have experienced weight gain, hot flashes, night sweats and the inability to control mood swings and relieve stress is when I fall off the “walking wagon.”

Christine Costello Naughton, MS, RD, LDN

Christine is originally from Bradford, PA and earned her Bachelor of Science and Master of Science degrees in Clinical Dietetics and Nutrition from the University of Pittsburgh in Pennsylvania.  She is currently a stay at home mom, however, her experience as a Registered Dietitian include working for a university student health center, a children’s hospital and a medically monitored weight loss clinic.  Her current area of interest is Women’s Health especially the nutritional and physical needs in the perimenopausal and menopausal stages.  She enjoys cooking, baking and trying out new recipes from the Food Network shows.  Her favorite types of physical activity include walking and the elliptical machine.

 

New Smoothie Recipe

We learn from our clients just as they learn from us. Here is a new smoothie recipe from one of our clients that you can  try.  It did not have a name so I named it the  ”Everything Smoothie” because it has a little bit of everything in it.  It has a little  grain for energy,  fruit for energy, vitamins and antioxidants, healthy fat from the avocado, and protein from the whey, and fiber and omega 3 fats from the chia seeds.  Let us know if you like it!

Everything Smoothie

1 avocado

1.5 cup fresh pineapple

1 heaping scoop Gold Standard Whey Protein

1 tablespoon rolled oats

1 tablespoon coconut oil

1.5 cups water

juice from 1 lime

1 tablespoon chia seeds

 

 

 

 

Tips for Smart Eating During Outdoor Events

Ashley Acornley, MS, RD, LDN 

With the NC State Fair soon approaching in mid-October, I felt that it was relevant to write a few tips on how to eat smart but still enjoy yourself during outdoor events. Now that the fall is in full gear, an abundance of outdoor activities occur in our area- from ball games, tailgating, to street fairs, and that generally involves lots of food! Eating away from home during these fun festivities doesn’t have to wreck havoc on your diet. With a few smart strategies, you can have your funnel cake or ice cream and eat it, too!1.   

1.  Splurge a Little

If you’re taking a once-a-season trip to a football game or visiting a local fair, it’s alright to indulge a little! If you rarely eat out, then one meal out isn’t going to wreck your overall health. But, if you are constantly buying food on the go treat each meal as an opportunity to find the nutritious foods that will benefit your healt

2.  Plan Ahead

This is one of my favorite tips to suggest to clients, and one that is absolutely crucial to weight maintenance and overall health! Coming up with a “game plan” before going on an outdoor adventure can make a critical difference in your food choices for that day. If you think ahead of time and plan what your strategy is, you are more likely to eat a well balanced meal. For instance, if you’re going to a fair, learn beforehand what type of food they are offering. Are soft pretzels, deep fried turkey legs, and popcorn your healthiest options? Then have a snack before you leave, so that you can avoid the concessions or choose a smaller portion size instead.

3.    Mind Your Portions

Part of the reason why the food sold at fairs, ball parks, and festivals is so unhealthy is the large portion they serve you. For instance, instead of a small cone of cotton candy, you’re given a cone larger than your head! Because of this, portion size is truly the key to indulging without overindulging. One hot dog at a baseball games isn’t the end of the world…but don’t go for five hot dogs and a bucket of nachos and cheese.

4.    Share!

Want a simple solution to the too-big portions of unhealthy foods? Share your foods with a buddy! Or, take a small bite of your friends’ foods.

5.    Estimate as Best You Can

Knowing the exact number of calories or carbs in a meal is ideal, but when it comes to eating out, you will just have to estimate. Here are some tricks that you can use: First, base your estimate on similar meals that you have made at home. Or, bring a calorie counting book or app for your phone to get general nutrition facts.

6.    Watch for Hidden Sources of Sugar and Fat

Most people already know that cotton candy, ice cream, and candy apples are all high in added sugars, but it is important to be aware of less obvious sources. Common “cookout” foods, such as coleslaw and pasta salad, can be pretty high in added sugars. Also, condiments, such as salad dressings and BBQ sauces, can be high in fat, sodium, and carbs. Another thing to look out for is saturated fats, which can be found in fried foods, meat, and dairy. Instead, look for lean meats prepared without much added fat, such as grilled chicken and top sirloin steak.

7.    Be Choosy About Your Carb Choices

Most of you already know that some sources of carbs, such as fruits, dairy, and whole grains beat simple sugars like candy and soda. However, the problem is finding these healthy carb choices at outdoor events! It’s ok to indulge in these foods, but be picky. For instance, don’t have potato salad and a slice of cake- instead, just choose one or the other.

8.    Bring Your Own Snacks!

This is another one of my tricks that I follow every time I go out to an all-day event. Just ask any of my friends or family members about this tip, they call me the “snack queen,” because there is always some sort of fruit, trail mix, or granola bar in my purse! Its easy enough to pack your own food for a picnic, or talk to the host about healthy dishes that you can prepare. Stash veggie slices, fruit, or nuts in a bag for when you head to an all day event. You’ll save money and calories.

 9.  Focus on the Experience

It may not appear this way all the time, but outdoor events exist for other reasons than eating all day. For example, we go to the ballpark to watch a great baseball game. Or we go to the amusement park for the rides, and the music festival to see the amazing bands. So, food is definitely an attraction, but it should never be the main focus of your day!

Don’t Let Cravings Get the Best of You

     When asked to write something about cravings, I must tell you, that I too struggle in this area.    Dietitians have to live out this healthy nutrition walk, making food decisions just like you    I can tell you my cravings are most present and most intensified for the same reason as most of my clients, and the good news is they can be easily prevented. I will break down the what, when, why and the how of food cravings and hopefully you can get a glimpse on how to fix some of yours cravings some of the time.  Allow yourself to be human though, and know that sometimes they may get the best of you.

For most people, there are certain foods or food groups that call their name.  Sometimes before people even take a seat in my office they are confessing to me that they crave “carbs” or “chocolate” or “salty foods”.  I crave certain foods rather than food groups.   Odd as it may sound, my cravings can be Doritos, Oreos, mint chocolate chip ice cream, and of course, chocolate but mostly dark chocolate.  Lucky for me though, I can also crave grapes, watermelon, oranges, strawberries or salad.  What do you crave?  Is it specific food groups or specific foods?

Next, think about the why; why do you crave certain foods or food groups.  You do have to get past the obvious answer of “because they taste good.”  But most of us do not “crave” these items 24 hours a day.  Typically something has sparked these cravings, but the spark can vary widely.  What is it for you?  Emotional eating triggers it for many people and I joke that we eat when we are mad, sad, bad, or glad.  Perhaps stress may pull your trigger and spur on cravings.  Sometimes certain food cravings are associated with certain settings, be it at the beach or in front of the TV. Can you think a little more deeply about why you have cravings?  What about when do you battle cravings?  Is it a certain day or days, a certain time of day, or time of the month?

Next, it also helps to determine how you eat  meaning are you a meal, skipper, a mindless eater, an overeater, a grazer etc.  Once you begin to put these pieces of the puzzle together you can begin to formulate some solutions so you don’t keep stumbling over the same traps.

I did mention in the first paragraph that cravings can often times be easily prevented most of the time.  What is the trick then?  In my book, both what I have observed personally and professionally, the most powerful weapon for prevention is not to let yourself get overly hungry.  If you are overly hungry,  EVERYTHING can look yummy, and then cravings can feel unstoppable.   Eating the right kinds of foods at the right time can fix hunger, but if hunger is not present, often times cravings diminish.   I will write another article on cravings to offer more solutions on this pesky little problem!

 

“The Secret Life of a Personal Trainer” Part 2

Ashley Acornley, MS, RD, LDN

Everyone wishes there was a magic pill to instantly lose weight, eat healthy, and get in shape. Unfortunately, there is no magic pill or antidote to offer to my clients for this instantaneous success. It actually does require hard work and determination to reach your goals. However, I often find that the greatest success stories come from those who gradually change their lifestyle habits and persevere to become a healthier and fit individual. Many of my clients assume that they need to live a “perfect” lifestyle in order to achieve their ultimate weight and fitness goals. For instance, many think that they need to work out 7 days a week, live at the gym, deprive themselves of any food that tastes good, and never eat out at a restaurant or fast food joint again. Well, I am here to tell you that this way of thinking is not the most successful. In fact, I have discovered a few “tips” along the way in my career that  seem to work the best for my clients. Here are my top three tips that I encourage my nutrition and personal training clients to try:

 

1. Move more, eat less, nourish your body

 

My number one rule of thumb for all of my clients is the simple “calories in versus calories out” principle that I’m sure many of you have heard. I truly believe that when it all boils down to it, moving our bodies more and consuming less junk food is the key to weight loss and maintenance. In today’s fast food nation, we are consuming thousands of calories in the form of saturated fat and sugars. Add to that a completely sedentary lifestyle while we are watching television or surfing the internet. I encourage my clients to become more aware of their current lifestyle habits. Find a way to move your body more, cut your portions in half, and pay attention to what you are putting into your body! We really need to nourish our bodies with the nutrients it needs in order to function properly!

 

2. Use the 80/20 rule

 

There is absolutely no need for deprivation in my book. In fact, I believe that the more a person deprives themselves of their favorite foods, or eliminates entire food groups from their diet, the more likely they are to give in and eat larger portions of that food at a later point in time. Sometimes, it is not about what you are eating, it is about how much you are eating. For instance, there is a huge difference between consuming half a cup of ice cream (a correct portion size) versus consuming a gallon of ice cream. Therefore, I strongly encourage my clients to use the “80/20” rule when focusing on their diet. It is important to choose healthier options 80% of the time, in order to aid in weight loss and improve health and immunity. However, it is okay to choose foods that you enjoy up to 20% of the time. In general, this is a healthy balance in the diet. You may be thinking that due to my profession, I never eat any junk foods….which is incorrect! I enjoy foods such as dark chocolate, peanut butter, and ice cream for dessert…in moderation, of course.

 

3. Work out consistently

 

Almost every client that I encounter asks me the question, “what is your workout routine?” or “What exact exercises should I do to lose weight?” Unless you have the ultimate fitness goal of becoming a fitness model or a bodybuilder, my answer to this question is that there is no magic workout to achieve optimal fitness. There isn’t a specific routine that will work perfectly for every single client out there. Even as a personal trainer, I do not follow a strict workout routine. I do, however, follow two specific rules that I set for myself, as well as for my clients. First, I make sure that I workout consistently throughout the week. Consistency is KEY when trying to lose weight and get in shape. For instance, exercising sporadically throughout a month is not going to show tremendous results, but, if you commit to workout 3 days a week for an entire month, I guarantee you will see a difference. In addition, I recommend that each person choose an exercise routine that they actually enjoy. If you tend to enjoy an activity instead of being forced to do the activity, you are more likely to stick to the plan! Obviously, everyone enjoys different types of workouts, which I think is fascinating! Throughout the course of a week, I do a variety of activities such as lifting weights, attending a master swim class, participating in a women’s boxing class, cycling, running outside, and playing tennis- doesn’t that sound fun?

Call me, email me, I would love to be your personal trainer in person or in cyberspace. It helps so much to have accountability, a commitment partner, as well as a PLAN!  What are your fitness goals?  Remember, anyone can get fit and healthy!  ashley@trianglediet.com

 

 

The Secret Life of a Personal Trainer, Part 1

                                        by Ashley Acornley, MS, RD, LDN

People often ask me what my favorite meal or snack is, and knowing that I am a Registered Dietitian and Certified Personal Trainer, they often expect me to say something particularly healthy, such as salads, veggie burgers, or fruit salad. Although I like a variety of healthy (and not so healthy) foods, my absolute favorite meal of the day is my post-workout meal, which usually consists of a peanut butter and chocolate protein smoothie. This post-workout tradition is something that I have carried with me since I first became a personal trainer back in college at Penn State. Peanut butter and chocolate are two of my favorite foods, and when combined together in a smoothie, it is absolutely irresistible. So why is my post-workout smoothie my favorite meal? To me, the time that I devote to my daily workout and recovery is very important to me. My workout time is my “me” time to zone out, put my headphones on, and relieve some stress. It is my absolute favorite time of the day, and something that I always look forward to. I enjoy my post-workout smoothie because it is something rewarding that I can have that is nourishing and replenishing to my body after a hard workout. Current sports nutrition research shows that the “window of opportunity” for recovery is to consume a snack or drink within 30-60 minutes after exercise. I am all about the window of opportunity, considering that I am usually starving, thirsty, and quite tired after a hard workout session.  Therefore, a smoothie hits the spot! Here is my special recipe:

 

Peanut Butter Choconana” Delight

 Ingredients:

¼ cup ice

¼ cup unsweetened soy milk

½ cup water

1 Tbsp. ground flax seed

¼ cup plain fat free greek yogurt (I love Fage brand)

2 Tbsp. unsweetened cocoa powder

½ frozen banana

1 tsp. natural peanut butter

1 scoop chocolate protein powder (optional- I use EAS Lean 15 brand)

Preparation:

Place all ingredients in a blender, blend until smooth.

 

 

 

 

 

Extreme Makeover Weight Loss Edition

I am mindlessly working on my computer, listening to my TV drone on and on…and it has caught my attention.  The gentleman on the show, Extreme Makeover Weight Loss Edition,  Tony, is profoundly wise.  He has learned what tools he needs to not only lose weight, but to get fit, exercise, and think the right thoughts about food and about life.  He is brutally honest with himself and the camera.  He debunked the idea that it is impossible to afford to eat healthy…he talked about the cost of a banana or an orange compared to a fast food meal.  He lost 175 pounds in 9 months and is wanting to have skin removal surgery.  Kudos to Tony!!  …I must say, I love each and every client that God sends my way, getting to know them and helping to customize a plan of action for them. We work on not only what to eat but HOW to eat…and this is what Tony in the show tonight has discovered too, he discovered himself!  There truly is not a canned plan that works for everyone, you have to be willing to discover not only the what but the how and the why.  I have seen people like Tony turn the tables around when they are ready to dig in and make changes, both in food choices and in mindset. It is so rewarding!

New Kid On The Breakfast Block

Luisa Mauceri,  MS

A healthy cookie for breakfast…. could it be true?!

Nabisco’s new product, the BelVita Breakfast Biscuit® is a lightly sweet, crunchy biscuit. Each serving contains 18-20 grams of whole grain carbohydrate, 3 grams of dietary fiber, 3-4 grams of protein and is a good source of four B vitamins and iron. Flavors include golden oat, blueberry and apple cinnamon. There are four biscuits in each conveniently portioned, individually packaged serving. The product information states the biscuits are specially baked to release energy regularly and continuously in your body and will help you stay fueled up all morning long.

How does it compare to other breakfast options? We compared the nutrients of the BelVita Breakfast Biscuit® to other common breakfast choices, as well as to a few cookies, because after all, it looks like cookies!  The comparison can be viewed by clicking on the “BelVita Comparison Table” link below.  Here’s how it sized up….

BelVita Breakfast Biscuits®  are one of the higher protein options in our comparison but also contain the highest in total fat at 8 grams. The fiber content is good falling in the middle range at approximately 4 grams.  It is also the second highest in sodium content but at 220 mg/serving is not a considerably high amount.

Since 20% of Americans report skipping breakfast regularly, BelVita Breakfast Biscuits®  can be a convenient on the go breakfast option, especially for those busy individuals who may skip breakfast otherwise. Even so, it’s probably not a breakfast choice that you would want to select on a daily basis.  Go for variety. For a primary breakfast go to, try healthier cereal options that are fortified with vitamins/minerals and provide higher fiber with lower amounts of sugar.  You’ll also get the additional benefit of the extra nutrients from adding fat free or low-fat milk (calcium & Vitamin D). Bottom line: Breakfast is an important meal to start your day… so enjoy it!!

BelVita Comparison Table

 

 

Who Wants to Be a Billionaire? Supplement Sellers Do!

Do you like to watch quiz shows, see what you know?  I would like to invite you to be a contestant on The Supplement Quiz Show.  So, first of all, do you take vitamins or any type of supplements? If so, you qualify to be on the show.

Behind Door number one is the first set of questions.  Do you NEED to take a supplement, and if so, what do you base that on?  How much you should take and again, if so, what do you base that on?  Do you know if your supplement is safe and again, what do you base that on?

Behind Door number two, is the next big question.  Do you know what the latest figures are for supplement sales?  Take a guess………and the answer is…………..$28 BILLION dollars!  Did you know whomever is convincing you to sell supplements is doing so because the PRICE IS RIGHT, for them that is….a jackpot of money is being made off of you.

Lastly behind door number 3, did you know ALL supplements are NOT inspected or tested for safety.  Supplements are NOT handled like drugs.  Supplements can sound exotic, like raspberry ketones (thanks Dr Oz, the newest hot supplement, where is the science behind that one!!?–I will do another post on this).  Supplements can be vitamins or minerals, or  bee pollen, snake oil, geranium, it is an unending list.    The FDA can only step in once harm has been suspected. That is just the way the rules work…for example, AFTER ephedra killed  some folks, the FDA banned it.

Supplements are a pet peeve of mine, can you tell?  It is not that I never recommend supplements, I do.  When you might ask?  If someone is iron deficient, I recommend iron based on blood tests from a physician.  If someone is vegan, I recommend B12 supplements because their diet will not supply the amount needed.  If someone cannot take in enough calcium, I recommend a calcium supplement for bone health.  I do recommend Vitamin D supplementation and omega 3 supplementation for most people as the best of diets can not supply the amount needed.  But I also explain credible sources to show you where to buy supplements and how to know if they are safe or not. I also DO NOT sell supplements and that keeps my advice neutral, not biased.   But the science, the facts, do NOT prove that “supplements”   can cure your arthritis, give you a ripped six pack of abs, make your hair shiny, your skin blemish free, your stomach flat, or make you lose weight effortlessly.

I got a phone call yesterday from a company who is of course so excited to partner with me.  They will give me some gadget to test the urine of my clients and based on the urine, they can FORMULATE  (and sell) the exact supplement that is right for you, imagine that!  GOBBLEDEGOOK!!!!  Since when do we test the urine for vitamin and mineral status of the body?   If I had just lowered my scruples along time ago, EVERY TIME a supplement sales company wanted me to sell their supplement, I could have hit the jackpot!   Ok, enough of my rantings.  Here is your prize for playing my game.  Watch this video from Dateline, I really think you will have your eyes opened.  It is well worth your time to protect your health and your loved ones.

http://www.msnbc.msn.com/id/3032600/vp/46786929#46786929

 

 

 

 

 

Is it Possible to Eat Healthy on the Road?

Ashley Acornley, MS, RD, LDN

Absolutely!  In fact, throughout my latest adventure to the west coast, I was making a conscious effort to choose healthy options, and it turned out to be so much easier than I thought! Last week, my Mom and I went to visit my brother in Los Angeles California for the week. He is currently pursuing his master’s degree in film and during his spring break we decided to take a family vacation together. Although we did eat out a lot, I made a conscious effort to choose healthy options. I also made an effort to make meals and snacks at my brother’s apartment, and to pack some healthy snacks for the plane ride. Most importantly, I made sure that I took time to exercise every morning, despite the huge jetlag that I was experiencing! Here are some great take-away tips that I discovered while eating on the road:

1.  Pack a few snacks for the long plane/car ride:

This is my number ONE rule, no matter where I am traveling to or how I am getting to my destination. Packing healthy, portable snacks is the best way to satisfy your hunger instead of stopping at fast food joints and chain restaurants along the way. Instead, pack some portable snacks that are appealing to you- for instance, I usually pack trail mix, peanut butter crackers, protein bars, and dried fruit.

2.  Bring some portable breakfast options:

I also like to bring some small Quaker oatmeal packets and instant coffee in case I cannot find a healthy breakfast option in sight. All it takes is a little hot water to have a healthy breakfast and fuel your day!

3.  Take a trip to the grocery store:

When you reach your final destination, stop at the nearest grocery store and stock up on some healthy staples for your rental home or hotel room. For instance, my family stopped at the Super Target and purchased some greek yogurt, trail mix, peanut butter, bananas, and mixed greens to munch on throughout the week.

4.  Choose salad with all the healthy fixings:

When heading out to a restaurant, be sure to order at least a side salad, or choose a big leafy green salad for an entrée. Some salads can be surprisingly loaded with calories, so be sure to ask for dressing on the side. Also, choose a salad that is chock full of leafy greens, non-starchy veggies, and lean protein! For instance, I chose a grilled veggie burger on top of mixed greens while at the Cheesecake Factory.

5.  Skip the bread basket:

When you know that you are going to be eating out often while on vacation, try to take some small steps along the way to cut calories. One way to do this is to skip the bread basket at the beginning of the meal. Although the bread is delicious, wouldn’t you rather save your calories for another meal, drink, or dessert later on in the week?

6.  Don’t be overly restrictive:

Keep in mind that you are on vacation, and that it is more important to enjoy quality time with your friends and family rather than focus on counting calories. It is perfectly okay to indulge in a treat or two, but try to compensate for those added calories in other ways. Don’t get me wrong, I enjoy my glass of white wine or my slice of cheesecake, but I made sure to order a salad or an entrée from the lighter side of the menu.

7.  Exercise!

In my opinion, this is one of the most important components of weight maintenance while on vacation. Exercise is the best way to burn calories, stay in shape, and feel great while traveling. This extra calorie burn can allow for a little extra wiggle room in your diet. Exercise can come in any form, whether you are hitting the gym, going for a nature walk, taking a stroll while doing your shopping, renting bikes to sight see, or scuba diving in the ocean. Have fun while working out on vacation!

And remember, if you need a personal trainer I can help you with a simple email plan or live in person!  And since I am a registered dietitian too, we can talk nutrition while you exercise!  Are you ready?  If so, let’s go!  email me at ashley@trianglediet.com
or call 919-876-9779 to get started.  Go to the Services link to read more information about personal training packages.

Vacation Food

We have had a lot going on in our family and we just needed to get out of town and take a breather.  We went to Myrtle Beach for a few nites and thought I would share with you just how I eat while on “vacation.”  First of all, if you want to “look up” to a dietitian and learn how to eat perfectly, I strongly encourage that you click out of my blog right this second!  I am the first to tell you and my clients, that eating perfectly is NOT the goal, it is not what I do, nor do I ever expect my clients to do so.  I do try to eat healthy most of the time, even on “vacation” but it is not a rigid plan that I follow.

First of all, the weekend was a little interesting, not sure I could call it a vacation which is why I put it in quotation marks, but for the MOST PART, I try to eat the same when out of town as I do in town. I eat breakfast, lunch and dinner, I usually snack some too.

Breakfast on our trip…, well that is where it got interesting. We were traffic locked, there was a massive car show going on that we were totally unaware of, and you could not get ANYWHERE to eat. That was coupled with our hotel had no food…or coffee (which is part of why I gave the quotation marks around vacation…no coffee??????? Their Starbucks closed at 9 a.m…!!!!!!!!!!!!!!)  So Saturday I really did not eat breakfast, which breaks a cardinal craving…not a rule but a craving…I LOVE BREAKFAST!!!!!!!!!!!!!!!!!  On Sunday, we ate brunch at a buffet…car show was done, thank goodness. I ate southwestern scrambled eggs, a small spoonful of hash browns, picked at some bacon munching on the crunchy part, ate a huge plate of honeydew, canteloupe, grapes, 1/2 waffle with syrup (not whole wheat) and COFFEE!!  I bypassed cheesy grits, buttery grits, gravy looking grits and some other unidentifiable grits, pecan rolls, pastry, danish, another danish, biscuits, sausage patties and sausage links.  I was full, happy, did not feel deprived and again, I had some hot coffee!!!!  I usually drink half decaf, and half regular, for me it is not the caffeine kick as much as  it is the smell and the taste that I crave in the morning!

Throughout the weekend I had oranges and popcorn as that was all I had with me.  I was a little lazy in my packing, thought for just the two of us, I could pick up what we needed when we got there. Again, the place we stayed (a Hilton..) did not have any food eateries and there really was nothing nearby,  and traffic was at a crawl. Saturday afternoon I told, no, probably whined to the front desk, that I was hungry!!! They encouraged me to go to the mini mart a few blocks down. We scurried over there, and after no breakfast, nothing for lunch, at 2:30 I told hubbie I will eat a hot dog!!!!!!!!!!!!!!!!  We found hot, fresh steamed hot dog rolls but no hot dogs!  So I  purchased a small bag of peanuts and a granola bar for lunch.

For dinner, one nite we ate at Dirty Don’s. I had some spinach, artichoke and crab dip with tortilla chips, a Michelob Ultra, a crab cake, and a baked potato with sour cream.  It was um……ok…. did not eat all of it.   The next nite we ate a Sea Captains, www.seacaptains.com. We read that it was written up in Southern Living.  Ok, so I sort of expected it to taste good.  It  was, in fact, one of the best meals we have ever had…everything was delicious…!  Had a glass of Chardonnay in the backyard sitting on a rock, looking and listening to waves while waiting to be seated. Ordered a cup of She Crab Soup for an appetizer, had a delicious fresh salad with Blue Cheese on the side, had a piece of salmon, baked potato and steamed veggies.   Hubbie kept commenting on the hush puppies, not something I usually enjoy but ate 3 hush puppies, they were unique, honestly very yummy!!!

Next trip is to Baltimore, Hyatt, Inner Harbor.  Please tell me you have coffee and food?

 

Is High-Intensity Interval Training a Time-Efficient and Effective Exercise Strategy?

Ashley Acornley, MS, RD, LDN

             When I was a college student studying nutrition and kinesiology at Penn State University, I spent much of my time at the University Fitness Centers, where I gained experience working as a fitness trainer for three years. During this time, our school taught its fitness trainers about high intensity interval training (HIT) and the important role that it can play in an athlete’s or active individual’s life. Although this was a whole new way of looking at exercise to me, I quickly noticed as I began my training program at Penn State that my fitness level improved and my body composition changed drastically. Today, group fitness classes, bootcamps, p90x videos, and Crossfit are now popular HIT workouts. It is a more intense way to exercise, but for those who are looking to get fit and change your body composition in a short amount of time, this form of exercise may be for you!

High intensity interval training (HIT) is a form of exercise that is characterized by brief, intermittent bursts of vigorous and intense activity, followed by short periods of rest or low-intensity exercise. The type of exercises you can include in a HIT workout can vary, but any way you look at it, HIT can serve as an effective alternative to traditional endurance training or weight lifting. If you are looking for a new challenge, a way to squeeze a workout into your busy lifestyle, or a way to break through a fitness plateau, this is the workout for you!

Recent studies have discovered superior changes in physiological, performance, and health-related markers in both healthy and diseased populations.  This type of training stimulates a different physiological response compared to moderate intensity cardio or weight lifting routines. The benefit of HIT includes a shorter time commitment and reduced total exercise volume utilized. The most popular HIT study to date is the Wingate Test, which consists of several 30-second maximal cycling effort swith a short time for recovery in-between. Experts in this field claim that as little as three sessions per week of HIT induces improvements in cardiovascular and skeletal adaptations similar to several hours per week of continuous moderate training. In addition, research has found that low-volume HIT was effective and well-tolerated by patients with medical conditions. For instance, as little as two weeks of HIT reduced blood glucose levels after meals and increased insulin sensitivity in patients with Type 2 Diabetes.

Please be advised that HIT is extremely demanding on the body, and may not be safe, tolerable, or appealing for some individuals. This form of exercise should be performed by individuals who have started a basic exercise regimen and have contacted their physicians about beginning a new exercise program.  A typical HIT program is designed with 10×60-second exercise bouts at a constant high intensity (90% of maximal heart rate), interspersed with 60 seconds of recovery. This protocol is very time efficient and should only take 10 minutes to complete. It not only challenges your cardiovascular system but increases your lean body mass as well, which burns a ton of calories!

Although research has shown the benefits of starting a HIT exercise program, more large-scale studies are needed to resolve whether HIT is truly a safe and realistic alternative to reduce the risk of cardiovascular diseases or improve health and well-being in patients with chronic diseases. If you are interested in including this type of training into your fitness regimen, contact Triangle Nutrition Therapy today! If you are looking for a quick and effective 30-minute workout to incorporate into your busy day, we have the solution for you! I offer personal training, either in person or on line.  Just go to “Services” and see what I offer or contact me directly at ashley@trianglediet.com and I will be happy to help you.

 

Easier Steps to Conquer New Year’s Resolutions

So here we are, February, how are your New Year’s Resolutions holding up?  This year, I didn’t make any at all.  Not that there are not things I can’t improve in my life, but I am so over the idea of “starting over” every year.  Especially when it comes to diets….Every New Year, people vow to lose weight, and here we go again, what’s the newest diet craze that everyone will hop on this year….I am all over the motto, “stop dieting and start living.”  One of the definitions of diet is “food habitually eaten.”

So how is your diet?  NO, not your weight, your DIET?  Are you on the road to better health and healthier eating this year?   It does not take January 1st to make this happen!  And…it is a little easier than you might think. I went to a conference last year and learned one of the best tips ever for helping people make change.  It is very direct, very simple and it works.   It is your “inside voice.”  What does your inside voice say to you when you attempt to change?  Does it say things like ” I can’t, I won’t , I should , I shouldn’t,  I need to, I know better..”  The simple step you can make is use the words  an excited bride to be says when her fiance gets down on one knee and presents her with a glimmering ring…it is the words “I WILL.”  It is that easy.  You have a lot of practice with this already, for example,  “I will go to work,” “I will mow the grass,” ” I will do the dishes.”  The “I will” mentality is focused, full of determination, action, and accountability.  This cute couple is actually my oldest son and his fiance in December 2011.

On December 23, 2011, she said “I WILL,” and on January 14, 2012, they DID.

Older Posts |