Sunday, December 20, 2015

Fat: Still confused?


In a previous post we learned that fat can be healthy in moderation. But fat is still a common source of confusion.  Here are the top 3 questions I typically get asked related to fat:

1. Coconut oil is healthy, right?
  • Coconut oil is a type of saturated fat, which we know is fine in moderation. However, consuming excessive amounts of coconut oil by the spoonful hasn’t proven any benefit in healthy individuals (1). Sadly, any product claiming to cure your acne, digestive issues, and weight problems all at once is likely a money-grab.  Plus, if you choose coconut oil in place of other fats, chances are you are missing out on healthier, cheaper options (think unsaturated fats like olive and canola oil). 
  • The bottom line: If you are looking for dramatic health benefits, coconut oil may not be the answer. Choose coconut oil if you enjoy the flavor to enhance recipes every now and then.

2. Should I take an Omega-3 supplement?
  • Omega-3’s are important because our bodies cannot make them on our own; in other words, we must get them through diet or supplement. There are actually THREE types of Omega-3 fats: ALA is plant-based (found in flaxseeds, chia seeds, walnuts, etc.), while EPA and DHA are found primarily in fatty fish such as salmon, mackerel, trout and albacore tuna. Most research regarding health benefits has been based on EPA and DHA, not ALA. Potential benefits of EPA and DHA include prevention of heart disease, along with improved brain and eye function (1). But before you run to the drugstore to load up on omega-3’s, remember that supplemental EPA and DHA may not have the same benefit as dietary sources (2). Your first line of defense would be to obtain omega-3’s through what you eat. The American Heart Association recommends consuming at least 2 servings of fish per week.
  • The bottom line: If having 2 servings of fish per week is unfeasible for you (due to dislike or another reason), then a fish oil supplement with EPA and DHA may be of benefit. Consult a doctor to determine if an omega-3 supplement is right for you.

3. Which is best, butter or margarine?

  • The straight answer is: whichever you prefer! Over time they’ve both had a hard go. Margarine is often referred to as “plastic”, or butter as “a heart attack waiting to happen”. The reason people refer to margarine as “plastic” is because of those trans fats mentioned in a previous post. The culprit here is hard margarine (sold in blocks), which has trans-fats to make it solid at room temperature. However, soft margarine (sold in tubs) is mostly a vegetable oil blend… not so bad, right?  People refer to butter as “a heart attack waiting to happen” because it contains saturated fats. Yet saturated fats are not nearly as bad as trans fats on our heart health. And the truth is, margarine and butter have roughly the same amount of calories per teaspoon. The trick is to watch how much you use at a time, and don’t add it unnecessarily
  • The bottom line: Choose soft margarine OR unsalted butter, and simply limit the amount that you use.


Do you have more questions? Please email us at fit2recover@gmail.com with your questions and we’ll be happy to answer!

Allana, RD

References
    1. Vannice G, Rasmussen H. Position of the Academy of Nutrition and Dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153.).
    2. Parleman, M. Omegas: Dissecting the Science on Omega-3 Supplements. Today’s Dietitian. May 2015;17(5):14



Tuesday, December 1, 2015

Healthy Eating Tips for the Winter Holiday Season


Over the past several years, we've heard that most Americans gain over 5 pounds during the winter holiday season (Thanksgiving to New Year's Day), but more reliable research has found that most Americans likely only gain a little over a pound.  Although an extra pound is pretty minimal, most people retain that pound through the rest of the year.  Over many years, those extra pounds can sneak up on us and contribute to excessive weight gain.  The holidays are a time to celebrate, so here are 10 tips to help you find a healthy balance during the winter holiday season.

1.     Be and stay active.  Activity burns extra calories and can help with the added stress that the holidays can bring. 
2.     Focus on non-food related activities such as non-edible art projects, games, sports, socializing, making new acquaintances and reminiscing with family and friends.
3.     Be reasonable and realistic with yourself.  If you've been trying to lose weight, aim to maintain your weight through the holidays and work on losing pounds after New Year's Day.
4.     Set yourself up for success.  Prevent overeating at parties by not skipping meals and eating a light snack beforehand.    
5.     Survey all the food options and come up with a plan.  Start with small portions.  Skip the foods that are not your favorite or that you eat often.  Save the calories for your favorite foods and enjoy the food you eat.
6.     Watch out for the liquid calories by skipping the soda, juice and other sugary beverages.  Solid foods will be more filling. 
7.     If you end up overeating at a meal, don't beat yourself up.  Just plan ahead by eating lightly at the next meal and/or fit in some extra activity.  Then, problem solve to prevent from overindulging at the next event. 
8.     Hang out away from the food table.  Lingering may result in continued eating when not hungry.  Try helping with clearing the tables, doing the dishes or taking a walk. 
9.     It is ok to say no.  We often feel obligated to eat food just because someone tells us to.  If you just can't say no, politely tell food pushers that you're stuffed right now, but would like to take some home for later.
10. Try decreasing fat, salt, sugar and/or calories by using healthier substitutions when cooking.  Refer to this guide for some ideas.

We wish you all a happy and healthy holiday season!  If you're an FTR member, please email us at food2recover@gmail.com with any nutrition questions or if you'd like to inquire about nutrition counseling with an FTR dietitian.  

Jeanna Ryan, MS, MSCIS, RDN, CD, CNSC

Friday, November 20, 2015

Fat: Friend or Foe?

We’ve all heard about low fat and high fat diets.  But how about a “moderate” fat diet?  The Academy of Nutrition & Dietetics recommends 20-35% of our calories should come from fat.  This is the perfect amount to support our body’s needs while not going overboard. Fat acts as a source of energy, supports brain function, builds cell walls, and absorbs fat-soluble vitamins. However if we over-indulge, fat can make us feel groggy, contribute to heart disease, and may cause weight gain.

So how do we find the right balance? Along with focusing on how MUCH fat we eat, it’s important to consider what KIND of fat we’re eating. Some fats you want to avoid completely, while others are okay in moderation. Here’s the breakdown:

TRANS fats are solid at room temperature. They’re chemically modified to increase shelf-life, but in doing so, they hurt our arteries. Trans fats are hidden in plenty of processed foods such as cookies, crackers, and microwave popcorn to name a few. So how can you tell if something has trans-fat? The words “hydrogenated” or “partially hydrogenated” on the ingredient list are both red flags.

SATURATED fats are solid at room temperature but have not been chemically modified. They are found largely in animal-based foods, such as red meat and whole fat dairy products. When eaten in excess, saturated fat may increase your “bad” cholesterol levels. Even so, the link between saturated fat intake and heart disease isn’t conclusive.  Saturated fat can be part of a healthy diet when eaten in moderation. See the infographic below (credit: Cancer Research UK) for an example of what moderation can look like:




UN-SATURATED fats are healthy for us (in moderation). We find them mostly in fatty fish, nuts, avocado, and vegetable oils. They may improve our cholesterol and brain health.

Putting it all together:
1. Choose more plant and fish-based fats like avocado, nuts, seeds, salmon, ground flaxseed, and olive oil.
2.  Choose animal-based fats in moderation and processed fats rarely.
3. Keep in mind you need fat to absorb certain nutrients, so try to get a source of fat along with carbohydrate and protein at each meal.
4. Fat helps to keep us full, so will prevent over-eating later on!


Bottom line: No need to over-complicate food. Healthy living is all about moderation, so fat is still our friend.


Allana Kerr, RD

Friday, November 6, 2015

Getting Started: Mindful Eating Basics (Part 1)

Key Points:
  •  Food nourishes us in physical and non-physical way 
  • With busy lifestyles and a “diet” culture we’ve disconnected from eating
  • Mindfulness helps us become aware of our experience in the moment
  •  Mindful eating supports a healthy relationship to food guided by internal cues such as hunger and satisfaction
  • Get started with the BASICS of mindful eating in part 2 of this blog post

Eating is essential for life. Food is one of the earliest and most important connections to the world around us.  Children are naturally aware eaters, knowing when they’re hungry and when they’re not. However, as adults with busy schedules and a multi-tasking lifestyle it’s easier to eat “mindlessly”. 

Think about your last meal or snack today.  Do you remember what and how much you ate?  To go further, did you enjoy and savor your food? If you have only a foggy memory you’re not alone. “Mindless” or distracted eating is common in part because we eat foods in many locations (away from the table) and while doing other things (driving, watching TV, texting etc.). This can contribute to feeling unsatisfied (missing our internal fullness signals) as well as prompt us to want to eat more making overeating more likely.

On the flip side of overeating, “dieting” is another type of mindless eating. Following a set of rigid eating rules based on external sources of information can lead to food fears, weight “cycling”, and potentially longer lasting disordered eating patterns1.  Diets (and other restrictive eating approaches) are not sustainable because they require using “willpower” to follow someone else’s rules rather than tuning into our own inner wisdom regarding food and what nourishes us.

So what can we do to bring awareness and enjoyment to eating as well as create a healthier relationship to food informed by our own experience?  Mindfulness is one strategy that has been getting more attention as a way to connect back to our eating experience.


So what is mindfulness? Mindfulness is commonly defined as paying attention on purpose, in the present moment, non-judgmentally.2 Mindfulness has gotten a lot of “buzz” lately and for good reason. There’s a growing amount of research that supports its physical and mental health benefits3 (such as stress reduction, reduction of anxiety and depression, and improvement in overall well-being).

So mindful eating could be thought of paying attention non-judgmentally while we’re eating so that we tune into our experience of eating. This helps us turn towards our own answers about what and how much to eat (and turn down the volume on the external food messages).  When we do that there’s more of a chance that we can really hear what’s going on in our body before, during, and after eating.  
The good news is you don’t have to do this all at once—there’s not really a destination or final goal where you’ll be the perfect mindful eater.  Like many things in life, starting with small practices that you can build on and keeping a sense of fun to explore and discover on your own time in your own way is a good way to start.

In the Part 2 of this blog post we’ll start exploring some of the BASICs of mindful eating, cover some of the frequently asked questions, and dispel common myths about mindful eating.

Until then you can begin by limiting distractions (such as TV, phones etc.) while eating and tune into your experience during meals. You might be surprised by what you discover! You can also learn more about Mindful Eating at The Center for Mindful Eating’s web site www.TCME.org.

Sources:
  1. Mann T, Tomiyama AJ, Westling E, et al. Medicare’s search for effective obesity treatments: diets are not the answer. Am Psychol, 2007; 62:220-233.
  2. Kabat-Zinn J. Wherever You Go, There You Are. New York, NY: Hyperion: 1994.
  3. Grossman P, Niemann L, Schmidt S, Walach H. Mindfulness-based stress reduction and health benefits: a meta-analysis. J Psychosom Res. 2004; 57:35-43.

First image courtesy of Maggie Smith at FreeDigitalPhotos.net

Second image courtesy of imagerymajestic at FreeDigitalPhotos.net

Suzanne Lewis MS, RDN, CD