Nutrition

August 2008 - Posts

• "Fall" Into SMART Thinking

  by Brandi Olden, R.D., C.D.  Summer is coming to a close and the holiday season is looming before us. Now is a great time to re-assess your health and fitness goals, before the season of parties and tempting foods garnishes your table. Ask yourself these simple questions to understand where you are at in terms of your personal nutrition and exercise goals: What were the goals I wanted to achieve this year? Did I make 1-3 goals this year? Which ones can I cross off as having been accomplished already? Were my expectations reasonable? If some of my goals aren't getting done, do I need to modify them to make them more realistic? (For example, you may have set a goal to meal track completely every day yet find that you are only able to complete 5 days of the week instead of 7. Perhaps re-setting your goals to meal tracking diligently 5 days a week is more realistic for you.) When setting goals, did you think of these goals on your own or did you get the idea from a group member or one of your providers? No matter what inspired you to set these as personal goals, it is important to remember that this is something YOU want to do, not because you were told to do it. Realistic goals will help set you up for success. When setting goals it is important that you use some S.M.A.R.T. thinking. S - Specific - When you set a goal you want to achieve, make the goal specific in detail. "I want to lose weight," or "I want to be more fit," are goals that are just too general.   Get specific by making it fun, exciting, and challenging.  Examples may be: Eat 5 oz protein at lunch and dinner with 3 servings of vegetables 6 days per week or run a 5K under 30 minutes. The more specific the goal is, the easier it is to visualize yourself achieving that goal. M - Measurable - Measureable goals give you the freedom to define your motivation level.  If you are really motivated to increase how many vegetables you eat each day, define that for yourself. What does it mean to increase your veggie intake? If you are already eating 4 servings per day, a measurable goal could be to aim for 5 to 6 servings per day. Setting a distance or number is a key aspect in achieving any goal.  If you are a numbers-oriented enthusiast, this is your time to shine!  Set goals with certain purposes like eating 2 servings of fruit per day or running 5 miles. Have fun with the numbers! A - Attainable - Make sure your goal is reachable.  If running is new to you, finishing a marathon may not be the first thing on your to do list. Shoot for something that is easier to achieve such as running a mile or interval runs on the treadmill.  Another example is planning ahead with cooking. If cooking is not your forte' an attainable goal may be to purchase a new cookbook and experiment with one new recipe a week. If you set smaller goals, you will eventually be able to achieve the larger goal you've been trying to achieve. R - Realistic - Keep the goal realistic and simple. I want to lose 100 lbs is not realistic if you have given yourself only a few months to do it. Instead, focus on realistic behaviors that will help you to eventually reach this goal, like meal tracking regularly. If you are just starting to get back into the gym, don't make your goal to complete an IronmanTM.  Keep it within your level of fitness.  Be realistic about the goals you set.  If you shoot too far, you may lose motivation of that goal.  Talking with your trainer and dietitian will help you be more grounded in your goal making approach. T - Time - Your health and fitness goals need to be reached within a realistic time period.  If you want to lose 10 lbs., give yourself enough time to reach it.  On average, a person can lose about 1-2 lbs. a week with a proper diet and exercise program.  Losing 20 lbs. in 2 weeks is not a realistic goal.  Give yourself ample time such as 10 weeks to reach that weight. Connecting with a 20/20 Lifestyles dietitian to discuss your meal tracking and health goals can ensure that the goals you set are S.M.A.R.T.  For more information contact (425) 861-6258. Posted Aug 28 2008, 07:25 PM by admin Filed under: measurable, goals, SMART, attainable

• Recipe for Travel

  by Brandi Olden, R.D., C.D.  It's prime vacation time and most of us are hitting the road versus the air as our primary means of travel this summer. Although all types of travel pose fun food challenges, travelling by car can be the most challenging of all! It can also be the most successful. As with all our themes in 20/20, we begin with PLANNING AHEAD. I'm sure you feel that these two words are repeated thousands of times throughout your program and we're reinforcing them here as well. Yup...they are THAT important! Planning ahead for car travel involves a unique recipe for success that can easily be mastered. Recipe for Traveling by Car: Ingredients: Meal tracking notebook (when you aren't able to track online, a simple notepad helps keep you accountable on your trip.) 1 small to medium ice chest (depending on needs) 2-4 protein options (hard boiled eggs, low sodium jerky, cheese sticks, soy nuts, protein bars) 3-6 carbohydrate options (sliced apples, dehydrated fruit, baby carrots, celery sticks, whole wheat crackers, hummus) Nuts (divided up into individual serving bags to have at breakfast) Sandwich fixings (all natural peanut butter, all natural jelly/jam, low sodium deli turkey, mustard packets, low fat cheese slices, whole wheat bread or lettuce wraps if grains have not been added) Napkins/Baby wipes Plastic/reusable silverware Water bottles (one for each traveler) 1-2 gallon water jugs (for refills on the road) Map with pre-planned stopping areas highlighted (if possible) to help you find healthful dining out options Optional: 1. Dehydrated low sodium bean soups (add hot water in gas stations) 2. Shake Packets, if hotels will blend for you 3. Watch Dining Right video available on the second floor of the fitness center (yes you can watch these for refreshers at any time you feel like it) Directions: Step 1: At least one or more days in advance, map out your route as best you can. Search online for local grocery stores and restaurants (fast and sit-down) for available food options where you plan to stop for meals or to spend the night. This information will help plan out your day, stock up on snacks and water, and know which places have the healthiest choices. Step 2: A few days before you leave, purchase the above ingredients. Load what you can in your car the night before and make a note to yourself to not forget items in the fridge on the day you leave. Step 3: Keep your regular eating schedule. Try and maintain the routine of eating breakfast within an hour of waking and continuing to eat every 3-4 hours. Having snacks and mini meals (such as the sandwich fixings) within reach while driving will help to reduce the risk of overeating or binging at your next meal. Step 4: Choose healthful choices when dining out at ALL TIMES! Restaurants (whether fast food or not) are full of hidden calories and fat. Be wary of a seemingly healthful appearance-even the most unsuspecting salads can boast over 1000 calories. Some healthful tips include: 1. Think of the plate model when ordering: lean protein, vegetables and healthy carbohydrates. Which menu options will give you these 3 main components or how can you modify a meal to meet this guideline? 2. Go plain with the burgers -- no cheese, mayo, or special sauce. 3. Grilled chicken options will likely have lower calories and fat compared to beef or fish sandwiches. 4. Trade fries for a fresh salad with the dressing on the side, or have a salad as your main entrée. Remember to use the fork trick! 5. If tacos and burritos are your preference, go for the most basic options with chicken or beans and say no to sour cream, rice and extra cheese. Also stay away from anything large or "supreme." Keep in mind that a typical burrito has over 300 calories in the tortilla alone and will count as three grain servings or more. 6. When pizza is on the menu, aim for veggie toppings and limit yourself to 1-2 slices. Choosing mini or personal size pizzas will pack a much larger calorie punch than sticking to a couple of regular size slices. Traveling by car can be challenging, but if you follow this simple recipe, you'll be well on your way toward choosing healthful options and feelings of success. PRO Sports Club Registered Dietitians are available to assist you with your specific nutrition goals.  For more information contact (425) 861-6258. By: Brandi Olden RD,CD        Posted Aug 01 2008, 09:18 PM by 20/20 Lifestyles