MyNetDiary Blog

What Helps Adults Lose Weight & Maintain Weight Loss? Did...

Thu, 17 May 2012 16:10:00 -0400

What Helps Adults Lose Weight & Maintain Weight Loss?

Did you watch HBO’s “Weight of the Nation” earlier this week? It is a four-part film series made for the general public – it combines compelling personal accounts along with accurate, evidence-based information about weight control. Everyone would benefit from watching this documentary, including health care providers who do not already work in the area of weight control.

Adults & Weight Control

In “Part 2: Choices,” the focus was adult weight control. Although the film covered many important topics, I want to share a few summary points that I found particularly helpful in regard to weight control.

1. Journaling food intake and exercise helps us be accountable for our eating and exercise behaviors. Consider using a mobile app to make journaling simple and at your fingertips.

2. Fad diets might succeed at weight loss, but they fail at weight maintenance since they are not sustainable eating plans. These diets typically exclude entire food groups – this leads to a big drop in calories intake which then causes dramatic weight loss. But once people go off these plans, they simply regain the weight that they lost.

3. Mindful eating helps us pay attention to the “what, why, where, and when” of eating. It is particularly helpful to tease apart eating to relieve hunger vs. eating to relieve stress or boredom.

4. Avoid drinking your calories since those calories are just added on top of food calories. Caloric beverages to be especially careful to limit given their sugar content: soda pop, sweet tea, energy drinks, juice drinks, and juice.

5. Regular physical activity is important for weight loss maintenance. Exercise will increase total calories burned, supports strength and balance, and helps control blood pressure, blood glucose, and stress. About 1 hour of moderate exercise per day works appears to be most effective for weight maintenance.

6. Social support helps people stick to their weight loss and maintenance goals. The documentary shows how three women, who lost about 100 lbs each, lost and now maintain their weight using social support. If you are isolated, considering using an online forum to help connect with others.

7. Losing weight is easier than maintaining weight loss. Researchers have found that a person who has lost a significant amount of weight and is maintaining at that weight will require about 20% fewer calories than another person of the same height, weight, sex, and age. That is, the “weight loss maintainer” might need 1600 calories to maintain her weight whereas the “never-lost-weight” friend might need 2000 calories. Long term calories tracking can help you become an expert on how many calories you need to maintain your weight.

8. Lifestyle always matters. Eating fewer calories from a variety of healthful foods from all food groups and regular physical activity are basic behaviors that are harder to master initially, but result in weight control success over the long term. Lifestyle factors are also critical to reducing the risk of progressing to Type 2 diabetes.

9. Your genes are not your destiny. Your health is a result of the interaction between your genetic make-up and your lifestyle choices. A great example of this is comes from the story of Tim and Paul, middle-aged identical twins featured in the documentary. Tim controlled his weight and exercised regularly, which prevented him from progressing to Type 2 diabetes. Paul did not pay attention to those lifestyle changes and found himself struggling to control Type 2 diabetes.

10. First, aim to lose 5-10% of your body weight. Significant health benefits are seen with losing 5-10% of body weight when an individual is overweight. That would be 10-20 lbs for a 200 lb person. See my MyNetDiary blog post for more information on setting SMART goals.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Academy of Nutrition & Dietetics. Consumer Diet Lifestyle and Book Reviews.

Dietitians-Online. Health Choices: How to Spot a Fad Diet.

MyNetDiary Blog.

WebMD. Weight Loss & Diet Plans. This is a website devoted to reviewing all eating plans, including fad diets.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

What Helps Us Make the Better Food Choice? What motivates you...

Tue, 15 May 2012 15:12:00 -0400

What Helps Us Make the Better Food Choice?

What motivates you to make the better food choice – the one that supports your health, your weight, or even your mental health – despite the huge number of tasty, less healthy options? Is it willpower - a form of mindful eating that allows you to pause and reflect upon the choice you are about to make before you actually commit to the choice? Are you willing to consider the consequences of making the less healthful choice every time you decide to eat a meal or snack?

I need food decision making to be easier than that. Sure, I’m willing to use willpower for some decisions, but I don’t want to be challenged continuously to make the best choice all of the time. That sounds exhausting to my doughnut-, french-fry, cookie-loving brain. I want the better choices to be my range of options in the first place, so that it is actually easier to make the better choice, and harder to make less healthful choice. To do this, I use a combination of tactics.

Mindless Portion Control

I am a big fan of Brian Wansink’s approach to skimming off calories - controlling portion size without cognitive effort. For instance, I use smaller plates and bowls, skinny vs. wide glasses, high contrast place settings so that my food stands out on the plate, keep used plates or chicken wing bones on the table so that I remain accountable for food eaten, store trigger foods out of sight, and serve food out of smaller containers. These simple tactics work well for me.

Environmental Control

I decide where I am willing to get my food and then don’t consider other places as options. This refers to all food venues - grocery stores, farms, markets, restaurants, fast food places, convenience stores, etc. When I limit my food venues to those that offer nutritious, calories-controlled, and affordable selections, then I create an “easier” healthful food environment in which to make choices.

I won’t blame the obesity crisis on fast food or the restaurant industry, but folks should know that if they want to control calories, limit harmful food ingredients, and maximize nutrients, then they have a tough road ahead of them if they insist on eating most of their food away from home. I find that the more I cook at home, the easier it is for me to maximize nutrients while minimizing calories, sodium, saturated fat, and trans fat content of my meals and snacks.

I negotiate with family or household members regarding what gets brought into the home. If my husband wants to eat one of my trigger foods (e.g. cookies), then he has agreed to do so outside of our home. There is no reason why we “need” to buy or bake cookies.

Are you the only person who needs to create a more healthful eating environment at home? I bet not. When one family member has a weight problem, typically other family members do too. So have that important discussion with family members to get your trigger foods out of the house.

Willpower

In a recent conversation with MyNetDiary’s marketing director and fellow blogger, Ryan Newhouse, I started out with a simple question: “What does willpower meant to you?” In response, Ryan writes:

I think of willpower as the power to put things into perspective - with food, it’s about that moment right before we open the ice cream container (or the freezer for that matter) and admit to ourselves that we don’t “need” this. Willpower can be what keeps us from filling our plates with food or feeling like we need to finish everything in front of us. It could simply be the power to put more veggies on our plates instead of extra meats and carbs (as I often do).

Willpower, for a while, made me think of restraint, control, etc., but when we lose those things it can be hard to bounce back; this is why I believe thinking of willpower as a “big picture” perspective is more helpful. Willpower can certainly include the power to rebound when we “fail” at a meal - when we overeat or sneak treats – but instead of the downward spiral into guilt and feeling “it’s just too hard,” we can think of a reasonable plan to succeed that includes the “why” of what we’re doing – better health for ourselves and our family, a more active lifestyle, gaining more self-confidence, etc.

Have questions or comments about this post or Ryan’s definition of willpower? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,

Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

The Weight of the Nation - HBO Documentary Premiers May...

Thu, 10 May 2012 16:30:18 -0400

The Weight of the Nation - HBO Documentary Premiers May 14-15

HBO and the Institute of Medicine have joined forces to create a new documentary about America’s obesity epidemic. Airing in four parts over May 14 and 15, “The Weight of the Nation” considers everything from how we got here, what the experts say about obesity, what our children face and what are the driving forces behind this epidemic.

Here’s the complete description about the project, as listed on the website:

Bringing together the nation’s leading research institutions, THE WEIGHT OF THE NATION is a presentation of HBO and the Institute of Medicine (IOM), in association with the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), and in partnership with the Michael & Susan Dell Foundation and Kaiser Permanente.

The centerpiece of THE WEIGHT OF THE NATION campaign is the four-part documentary series, each featuring case studies, interviews with our nation’s leading experts, and individuals and their families struggling with obesity. The first film, CONSEQUENCES, examines the scope of the obesity epidemic and explores the serious health consequences of being overweight or obese. The second, CHOICES, offers viewers the skinny on fat, revealing what science has shown about how to lose weight, maintain weight loss and prevent weight gain. The third, CHILDREN IN CRISIS, documents the damage obesity is doing to our nation’s children. Through individual stories, this film describes how the strong forces at work in our society are causing children to consume too many calories and expend too little energy; tackling subjects from school lunches to the decline of physical education, the demise of school recess and the marketing of unhealthy food to children. The fourth film, CHALLENGES, examines the major driving forces causing the obesity epidemic, including agriculture, economics, evolutionary biology, food marketing, racial and socioeconomic disparities, physical inactivity, American food culture, and the strong influence of the food and beverage industry.

Currently, researchers are predicting that 42% of Americans will be obese by 2030, and yet it seems that Americans can’t go a day without reading or seeing on TV an advertisement for quick and big weight loss pills, tactics and diets, as if it’s normal to drop 20 pounds in two weeks or was easy to lose 100 pounds.

The health of those who are obese can be improved just by losing 5-10% of one’s starting weight, according to several studies. But we don’t see that touted as the “answer” to losing weight in those flashy ads, right?

Tell us, will you be tuning in? What would you like to see happen from this? Chime in on our MyNetDiary Facebook page or in our Community Forum.

Click here to watch the “Weight of the Nation” trailer.

Eating Gluten-Free & Struggling to Get Enough Fiber? Many...

Tue, 08 May 2012 15:54:07 -0400

Eating Gluten-Free & Struggling to Get Enough Fiber?

Many folks in the U.S. rely on wheat for meeting their fiber need but that is not an option for folks who must avoid gluten. Wheat, rye, and barley all contain gluten. So how do you get enough fiber (25 grams for women, 38 grams for men) from gluten-free sources? There are many processed gluten-free foods available now but they are often low in fiber and very expensive. This post is just to get you started thinking about less expensive gluten-free fiber options. For a food to really work in your eating plan, it needs to provide an acceptable taste, texture, and cost.

Dried Beans & Peas

The easiest and least expensive way to get a lot of fiber without gluten is to eat dried beans and peas (legumes). Legumes are high in protein, vitamins, minerals, complex carbohydrates, and fiber. One-half cup provides between 6-8 grams fiber – and much of that is soluble, the type that is so beneficial for heart health and Type 2 diabetes. Examples include chick peas (garbanzo beans), kidney, white, fava, pinto, black, and navy, lentils, and split peas.

If you hate beans because they give you gas, then try different types and limit portion size. Lentils seem to be less gassy than other legumes. Try ½ cup cooked lentils if you are just starting to eat legumes. They also cook very quickly. If you like Alton Brown’s recipes, then try his delicious Lentil Soup (if you don’t have grains of paradise, you can substitute it with black pepper, shansho, or cardamom).

FYI: Using packaged bean flour for baked goods is a much more expensive way to get your fiber from beans.

Ground Flax

Although not as inexpensive as beans and peas, ground flax is affordable if you simply stick with the standard portion size of 2 tablespoons (13 cents - 27 cents depending upon brand). Two tablespoons will give you 4 grams of fiber along with 6 grams of healthy fats, fiber, magnesium, and iron. It is also very low in digestible carbs – only 1 g per serving.

Brown Rice

For pennies a serving, 1 cup of cooked brown rice provides about 4 grams fiber and about 25% DV for magnesium. In my opinion, the best taste and texture comes from cooking long grain brown rice from scratch. If you plan to cook rice often, invest in a good rice cooker. Or, if you cook it on your stovetop, bring to a boil and then turn down to low/simmer for 50 minutes – 1 hour. Extra rice freezes just fine. If you live at altitude or in a dry climate, try adding more water than what the recipe calls for to avoid undercooking. Note that wild rice also provides fiber but it costs about four times as much as brown rice.

For those who suffer from constipation, do not be fooled by the relatively modest fiber content of brown rice. Try it – you’ll be surprised at how effective brown rice is at moving your bowels.

Fruits & Veggies

All fruits and veggies contain fiber, but some are especially great sources: blackberries and raspberries (8g/cup), and acorn squash and green peas (9g/cup cooked). To keep cost in check, buy fresh berries only in season but consider frozen berries during other times of the year. If you live in the Pacific Northwest, then feast on those delicious blackberries that grow wild everywhere. Can’t beat free!

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Additional Resources

Gluten-Free Goddess Recipes.

The Gluten-Free Mall.

Shelley Case, RD. Gluten-Free Diet: A Comprehensive Resource Guide.

Tricia Thompson, MS, RD. The Gluten-Free Dietitian.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

What the Belly Really Holds Excess body fat doesn’t always...

Thu, 03 May 2012 16:58:18 -0400

What the Belly Really Holds

Excess body fat doesn’t always distribute itself evenly over our bodies. Sometimes we see a concentration of it around our midsections, including our belly, hips and thighs. Unfortunately, when this happens it can signal that our excess weight can lead to more serious health issues. Carrying extra weight in these areas have been associated with increased risk for heart disease, stroke, dementia, high blood pressure, Alzheimer’s disease and type 2 diabetes. And though genes may play a role in this, it can also be triggered by our lifestyles and eating habits.

While it would be nice to point to high-fat foods as the culprit behind a bulging belly, any kind of excess calories lead to weight gain in our midsections. However, there is one exception to this. High calorie drinks, especially ones with alcohol, have been shown to be linked specifically to belly fat. Our livers are so busy burning off the alcohol it can’t get to burning fat, so the excess is stored in the midsection.

We can guard ourselves against excess calories by keeping a food diary, but we can also be aware that certain fats can actually redistribute existing fat in our bodies to our bellies. Trans fats, according to research by Wake Forest University, have been shown to redistribute fat tissue to the stomach area.

In addition to avoiding trans fats, we can also eat foods high in fiber. The American Journal of Clinical Nutrition has shown that diets high in whole grains can trim extra fat from our waistlines.

And when it comes to the differences between men and women, it’s men who tend to collect more belly fat than women. However, once a women hits age 40, estrogen levels drop and body fat can get redistributed to the belly.

All is not lost though if you have belly fat. If you are actively losing weight through diet and exercise, belly fat is often the first to come off. Spot exercising, such as doing crunches and sit-ups to get rid of belly bulge, do not work quite in the way we hope them too. They can have some benefit, but not a lot. Aerobic exercise is the best for burning fat.

Tell us, what has helped trim your waistline? You can share your tips on our MyNetDiary Facebook page or in our Community Forum!

Portion Distortion Guest post provided by Martha Henze, MS, RD,...

Tue, 01 May 2012 10:03:00 -0400

Portion Distortion

Guest post provided by Martha Henze, MS, RD, Traveling Taste Buds, LLC; marthahenze@gmail.com

How many inches in diameter was a bagel 20 years ago? How many ounces were in an average soda 20 years ago? A bagel 20 years ago was 3 inches in diameter and had 140 calories. A bagel today is 6 inches in diameter and has 350 calories. More than double the calories!

To learn the answer to the soda question and about French fries and spaghetti and meatballs, try this fun Portion Distortion Quiz: You will be surprised!

When people regard excessive portions as normal amounts then we have portion distortion. As meal sizes have increased so has our waist sizes and our risk for various chronic diseases such as cardiovascular disease and type two diabetes.

How do we prevent portion distortion?

At home:

* Buy smaller plates, bowls and beverage glasses.

One client of mine noted that her new Christmas plates were too big to fit into her 1950‘s dishwasher. Wow, what a great visual example of portion distortion! Fill half of your plate with fruits and vegetables and the rest of your plate with other foods, such as lean meat and whole grain foods. Only place the serving dishes with the fruits and vegetables on the table for seconds. Leave the entree in the kitchen so you have to get up for it!

* Track your food using MyNetDiary at http://www.mynetdiary.com/

Often clients I work with, lose weight just by writing down everything they eat and drink. I joke with them saying that I did not know that “writing” was an aerobic activity. Study after study demonstrates that the greater number of days per week that a person tracks his or her food and beverage intake, the greater the weight loss. Keep tracking!

Enjoy nuts but do not “go nuts”.

If you enjoy snacking on cashews or peanuts while watching the Colorado Rockies baseball team, enjoy them, but limit your portion size to 1/4 cup of nuts (about 23 almonds). One-fourth of a cup of nuts (1 oz.) has about 200 calories. Thus, if you nibble on 1 cup of nuts this would be about 800 calories. If your daily caloric need was 1600 calories, the nuts would provide 50% of your caloric intake in just one sitting.

At restaurants:

Don’t think that restaurants serve you the appropriate amount of food!

* Share entrees.

We are a family of four and generally order three meals. We do not leave the restaurant hungry!

* Pack a “to go” package when you get your meal.

Studies show that the more food is put in front of people, the more people eat!

If you pack it immediately, your lunch will be ready for tomorrow! Better on the budget and better on the waistline.

Beverages - Order water. Add a squeezed lime or lemon.

Cheryl Forbes, registered dietitian for contestants from the Biggest Loser, noted that most contestants BEFORE joining the Ranch were meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch) Many consumed very little water.

Going back to portion distortion. A soda 20 year ago was 6.5 oz. (that’s less than 1 cup) and had 85 calories. A soda today has 16 oz and has 220 calories. To burn these extra 135 calories, you would need to lift weights for about 1 hour.

Step one to preventing portion distortion, is awareness. Remember that the bottom line to healthy eating habits is variety and moderation. Moderation is the key to preventing portion distortion.

Alles Gute,

Martha

MyNetDiary Integrates with Withings Devices Popular calorie...

Thu, 26 Apr 2012 16:12:01 -0400

MyNetDiary Integrates with Withings Devices

Popular calorie counter and diet tracker now works wirelessly with Withings body scale and blood pressure monitor

MyNetDiary, a comprehensive food diary and calorie counter with online and mobile app services, announced its integration with two popular Withings products, the Wi-Fi Body Scale and Blood Pressure Monitor, allowing members to automatically send data from both devices to their MyNetDiary account to aid with monitoring their health and diet.

“This integration with Withings makes it even easier for people to keep track of their diet, weight changes and health,” says Sergey Oreshko, CEO of MyNetDiary. “We have always strived to make calorie and exercise tracking as fast and simple as possible, and now with the speed and technology Withings offers through its dynamic products members can focus more on achieving their goals and less on manually entering data.”

For MyNetDiary members who own a Withings Wi-Fi Body Scale, data from each weigh-in, including body weight, fat and lean body mass and BMI, can be downloaded automatically to their MyNetDiary account. And for members who have the MyNetDiary Auto-Pilot feature enabled, the new data will automatically adjust target calorie intake in conjunction with the recorded changes and the user’s weight loss goal and target date.

MyNetDiary members can also automatically link data from the Withings Blood Pressure Monitor and an iOS device. The Withings Blood Pressure monitor can measure systolic, diastolic blood pressure and BPM. Many MyNetDiary members already record their calorie intake and exercise through the iPhone and iPad apps MyNetDiary offers.

“We are a leader in tracking for diet and health,” says Oreshko. “Our service allows a user to track up to 45 different macro- and micro-nutrients, and record up to 20 different body measurements, more than any other calorie tracker on the market. Blood pressure and heart rate data play obvious and important roles in one’s overall health, and they should be monitored when dieting and exercising for weight loss.”

“Weighing yourself and keeping track of your diet are obviously two major components of weight control, and MyNetDiary makes it very easy and seamless to do both” said Cedric Hutchings, Withings General Manager. “Through this partnership, we will make it a seamless process to keep track of your weight and your nutrition on MyNetDiary to help people reach their fitness goals more smoothly.”

Tips for Entering Your Recipes Into MyNetDiary Like a Pro!

Tue, 24 Apr 2012 13:56:00 -0400

Get the most out of using MyNetDiary’s recipe feature! These tips and tricks are helpful for new and experienced users alike.

Recipe Basics

Once you enter and save a recipe in MyNetDiary, it acts like a food item. You can copy, edit, or delete customized recipes just like you would a food item. Edited recipes and their associated changes take effect going forward in time. That is, edited foods and recipes will not “retroactively” change in older food records. If you want the information in your edited recipe to show up in earlier food logs, then delete and re-enter the item in those older logs. For more tips regarding food items, please read my older post.

Recipe fields that can be edited include Food Name, Serving Description, Serving Weight, Food Category, and all of the nutrient values. Depending upon your subscription level or app, you might be able to edit using your app, or you might have to visit the web to edit your customized recipe. If you use the web, you can find all of your customized foods and recipes by:

Tapping “My Food” icon at the top of the Food tab screen
Clicking the box, “Show Custom Foods Only”
Clicking the Food Category that you assigned your recipe to
Clicking both the food item box and the name (so that it gets underlined)
Clicking on the “edit” button
Once you are in edit mode, you can update any field.
Be sure to save your changes!

If you enter your recipe using an iPhone/iPod app, then you will be able to view and modify the recipe ingredients. You can also choose to load your recipe as a single line item in your meal or as individual ingredients.

Meals as Recipes

If you are a creature of habit and tend to eat the same meals frequently, then use the recipe feature to save your meal as a recipe. Just be sure to name your recipe so that you remember which meal it refers to (e.g. Joe’s Sunday Egg/Ham Brunch).

If you want nutrition reports to include the values from your vitamin and mineral supplements, then be sure to add them directly into your food record. To save time, make a “recipe” out of multiple supplements so that you only have to enter one item in your food record. You can also “nest” recipes – that is, you can put customized recipes in a meal, and then save the meal as yet another recipe!

Batch Recipes – Know How to Use the Serving Description

The most common mistake people make while entering customized recipes for batches (that is, recipes that yield multiple servings) is that they don’t enter the total yield of their recipe in the “Serving Description” field. When this field is left blank, the default is “1 serving.” This is fine if your recipe is truly a single serving, but a hassle if it is a pot of chili or a pizza.

To give you more portion size options for food records, be sure to enter your recipe’s total yield in either a volume measurement (e.g. 10 cups, 1 quart, etc) or a descriptive measurement (e.g. 10 fillets, 12 slices, 6 cupcakes, etc). MyNetDiary already does the grunt work of calculating the recipe weight for you so don’t bother using weight as your yield since you lose portion size opportunities!

Also, if you use standard volume measurements (e.g. 10 cups) for your total yield then the system will be able to calculate other volume units of measure too (e.g. tablespoons, teaspoons, fl oz, etc.).

TIP: Take the time to measure the yield of a recipe if you plan to use it frequently – it will reduce error.

TIP: If you use Cooking Light or other recipes that provide nutrition information based upon a portion size (but without portion weight), then add the entire recipe (along with the total yield in the Serving Description field) instead of adding it as a custom food item so that MyNetDiary can calculate the portion weight for you. That way, you have the option of using descriptive (or volume) units of measure or weight for portion size in food records.

Have other tips and tricks that you would like to share with other members? Please post them on MyNetDiary’s Forum or MyNetDiary Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Why Smart Eating, Exercise and MyNetDiary Work for Weight...

Fri, 20 Apr 2012 16:33:03 -0400

Why Smart Eating, Exercise and MyNetDiary Work for Weight Loss

Fad diets are so out of the loop, at least according to a new study published online in the American Journal of Preventative Medicine. Researchers at Beth Israel Deaconess Medical Center analyzed data from over 4,000 obese people who participated in a survey by the Center for Disease Control and Prevention between 2001 - 2006.

The study looked at how these individuals tried and succeeded at losing weight. Those who were most successful did two very simple things: ate less fat and exercised. A significant number of people also lost weight when they joined a structured weight loss plan, crediting the importance of guidance.

However, those who didn’t lose weight were the ones who participated in a variety of fad diets (liquid diets, nonprescription weight loss pills, diet foods/products, etc.).

More than a third of Americans are obese, and 50-70 percent of them are trying to lose weight. And just a 5 percent reduction in weight can improve one’s health.

MyNetDiary members benefit from having support and structure through the RD-moderated Community Forum and many articles published here on the blog and through the MyNetDiary website. We encourage simple, healthy eating and active lifestyles, all tracked through our web or mobile apps. We don’t encourage fad diets or “lose weight fast” mentalities.

We hope you’ve had great success using MyNetDiary. Please keep sharing with us your success stories. And if haven’t yet done so, we always appreciate a review of our mobile applications. They really do help us make them as useful as we can!

Bulimia: the other eating disorder   Guest post by Donna P....

Tue, 17 Apr 2012 13:55:00 -0400

Bulimia: the other eating disorder  

Guest post by Donna P. Feldman MS, RD, Nutrition journalist and consultant, Radio Nutrition

Usually when we think ‘eating disorder’, we imagine an emaciated-looking young woman, possibly a celebrity. Anorexia is typically what comes to mind. But there are other eating disorders that are just as serious, even if they don’t fit that extreme physical image. People suffering from bulimia — out-of-control bingeing followed by purging — can be normal weight or overweight. But they definitely have an eating disorder, one that can have serious consequences.

Why would anyone engage in this behavior: eating thousands of calories at one time, then vomiting? Bulimics themselves ask this question, yet they feel completely out of control and helpless to stop themselves. Binge eating is a learned reaction to stress, anxiety, depression and other emotional conflict. It’s actually a coping behavior, like self-medicating with food, especially sugary, high-carb foods. If you ask a bulimic person what their preferred binge foods are, the answer is typically ice cream, cookies, cake, candy, pastries, pretzels, crackers, chips and bread. No one binges on stuff like apples, broccoli, cheese, salad or steak.

Bulimia can have serious health consequences. Binge-purge cycles can lead to chemical imbalances in the body. Dehydration and electrolyte imbalances caused by vomiting can lead to irregular heart rate and even heart failure. Vomiting can cause inflammation or injury to the esophagus, as well as tooth decay. Purging and laxative abuse can lead to chronic digestive disturbance, including constipation. In addition to those physical problems, the secretive binge-purge behaviors make bulimia a very isolating experience. Bulimics are usually suffering from symptoms of depression, but whether that is a cause or effect is not well understood.

While some people may secretly envy an anorexic’s ability to resist eating, few people would find bulimia attractive. It’s embarrassing and distressing to the afflicted person. This makes it hard for a bulimic to seek help, which is unfortunate, because treating bulimia isn’t just a matter of using self-discipline to quit the behavior. Bulimia is not just dieting behavior that spiraled out of control. It’s driven by a very complex set of emotional triggers. Psychotherapy can be a very effective treatment, if the psychotherapist is experienced in treating bulimia and the bulimic person is committed to working on change.

Here are some common signs of bulimic behavior:

Feeling out of control about your eating behavior
Bingeing to the point of physical discomfort and pain
Binges done in secret
Eating far more food in a binge that you would ever eat at a normal meal
Preoccupation with weight and body shape
Forced vomiting or exercise, or laxative abuse to purge the food.
Fear of gaining weight
Rigid compensatory exercise routines in response to eating, in an effort to burn off calories

In fact, the term “exercise bulimic” is now recognized as a disorder. Instead of, or in addition to, purging, exercise is used to deliberately burn off excess calories. The person may jump on a treadmill or stationary bicycle after eating, until a certain number of calories are burned, or run very long distances for the same purpose. Exercise schedules can take over the bulimic’s life.

If you’re bulimic and want to change, the first step is finding a therapist to work with. Unless your situation is so severe that you need inpatient treatment, weekly sessions with a local therapist should be sufficient. The therapist should have experience dealing with eating disordered clients. While one particular therapist may be highly recommended and very experienced, this may not be the right person for you. You should feel comfortable working with your therapist, even if the therapist expects you to work on issues that feel uncomfortable. The next step is showing up for your therapy sessions and following through.

It’s also a very good idea to work with a registered dietitian on food and nutrition-related issues. An RD experienced with eating disorders can help you understand what balanced meals look like and help you work through changes. If you’ve been engaged in severe bouts of bingeing and purging, you should probably be checked by a physician to be sure your health hasn’t been compromised.

What if you suspect a friend or family member is bulimic? This can get tricky, since you don’t want to be confrontational and lose that person’s trust. But if you see signs of bulimic behaviors, you need to have a frank and supportive discussion. Signs may include:

Frequent smell of vomiting (on the person, in the bathroom)
Empty food packages or wrappers stuffed into the trash
Food missing from the pantry or refrigerator — a new half-gallon of ice cream or a new package of cookies simply disappears
The person frequently disappears into the bathroom after dinner for prolonged periods.
A rigid routine of excessive exercise, especially after eating

You can find more information about signs and symptoms, as well as advice on helping friends or loved ones navigate through treatment options, at the Eating Disorder Referral and Information Center website. This national organization also has searchable information on treatment options in your area. In addition, you may find referral and information centers in your own locality.

-Donna P. Feldman MS, RD

Nutrition journalist and consultant

http://RadioNutrition.com

Keeping Track of More than Calories Calorie tracking apps like...

Thu, 12 Apr 2012 14:10:22 -0400

Keeping Track of More than Calories

Calorie tracking apps like MyNetDiary are designed to make counting calories and recording exercise an easy process, thus encouraging users to log accurately and daily for the best results. In fact, MyNetDiary does a lot more than lets users keep track of calorie intake and exercise, as seen here in this interview on Radio Nutrition with MyNetDiary’s consulting Dietitian, Katherine Isacks, MPS, RD. MyNetDiary allows Maximum members to track up to 48 different nutrients, instead of the basic 12 found on Nutrition Facts panels.

However, one of the most important features users can take advantage of with a food journal has to do with something we can’t quantify or chart. It’s the simple and elegant Notes feature where you can record things like mood, temptation, thoughts and distractions. And if you have yet used Notes, now may be the time.

According to a new study, one’s emotional awareness around eating may have a noticeable impact on one’s diet. Emotional eating and overeating are too often and closely connected. Perhaps an event, a conversation, an emotion can derail us from our healthy eating plan, and if we didn’t take note of it, it can happen again and again without us understanding what’s happening.

In the mentioned study, 94 obese women and 56 control participants were asked about parental bonding, eating habits and their emotional awareness. The results showed that obese women exhibited deficits in emotional awareness and used emotional eating to regulate how they feel.

By keeping notes about how you feel when you crave and when you eat foods, or even just “junk foods,” you can look back over these at the end of the week to find if there is a “cause and effect” tied to emotion and food. Maybe your portion size grows when feeling stressed or sad. Maybe you grabbed a donut instead of an apple for a snack after a phone call with a family member.

In another study published in Eating Disorders, participants who were able to practice responding to internal appetite signals were able to improve their binge-eating symptoms. One trick to practice this would be to use Notes to rate and record your feeling of hunger on a scale from 1 – 10 before each meal. With the Daily Bottom Line you can see if there’s a difference between calorie intake on days you ate meals feeling a level 5 hunger versus a level 7, etc.

The real bottom line, however, is that it’s important to take advantage of every tool at your disposal and to be aware of all the influences on your diet and exercise. It is with these tools we can identify patterns, both helpful ones and ones that hurt our goals.

Tell us, what have you done to combat emotional eating and how has keeping track of more than just calories helped you succeed? Post on the MyNetDiary Facebook page or Community Forum.

Are You Getting Enough Iodine in Your Diet? Public health...

Wed, 11 Apr 2012 12:13:37 -0400

Are You Getting Enough Iodine in Your Diet?

Public health messages about not using the salt shaker have worked. In the United States, the salt shaker no longer accounts for the majority of sodium added to foods at the table. Unfortunately, sodium from iodized table salt has been replaced with sodium from non-iodized salt in processed foods. Too bad – we still have the problem of very high sodium intake yet now we have to consider the possibility of not getting enough iodine.

Why is Dietary Iodine Important?

Iodine deficiency is the most common cause of preventable mental retardation and brain damage in the world. We need to ingest iodine to sustain normal thyroid functioning for growth and development. It is particularly important that children, as well as for women who are pregnant or breastfeeding, get enough iodine to support normal growth and development, especially for the brain. Iodine deficiency in adults can cause hypothyroidism and goiter.

Given the importance of iodine for normal fetal brain growth, I was troubled to read that the Centers for Disease Control (CDC) recently reported that in the United States, iodine intake (as measured by urinary iodine excretion) was lowest among women of childbearing age – that is, women aged 20-39 years. Their intake was just “slightly above insufficient intake.” For more information, please see the CDC’s recently released executive summary, “Second National Report on Biochemical Indicators of Diet and Nutrition in the U.S. Population 2012.”

Dietary Sources of Iodine

Although iodine is a mineral that is abundant in the sea, foods from the sea contain varying amounts of iodine. Certain types of seaweed (e.g. kelp), marine fish, and seafood tend to be good sources of iodine. Milk products from animals grazing upon grass from iodine-rich soil will be good sources of iodine but not if the soil is iodine-poor. Same goes for meat. Soil may or may not be iodine-rich – there are “goiter belts” worldwide where the soil is particularly low in iodine - mountainous areas far from the sea are notorious for being poor in iodine.

One of the most simple and cost-effective ways to ensure adequate iodine intake in those without regular intake to marine-based foods is to fortify salt. In the U.S., fortifying salt with iodine is voluntary, not mandatory. Most iodized salt products contain about 60 – 70 mcg of iodine per serving – this provides 40 - 45% of the RDA for adults who are not pregnant or breastfeeding.

Ironically, sea salt is NOT a good source of iodine! However, sea salt fortified with iodine is a good source.

Iodine Requirements

The Recommended Dietary Allowance (RDA) for iodine is 150 mcg for both men and women. Pregnant women need 220 mcg whereas breastfeeding women need 290 mcg.

Before jumping into taking iodine supplements, be aware that too much iodine can be harmful. The Tolerable Upper Limit (UL) for iodine is 1100 mcg for all adult men and women. For teenage girls who are pregnant or breastfeeding, the UL is 900 mcg.

What Should I Do With This Information?

Although the U.S. does not report high numbers of iodine deficiency compared to other nations where access to iodized salt and natural sources of iodine are extremely limited, it is still something to be aware of, especially given the CDC’s report of lower iodine intake in women of childbearing age.

If you include a variety of seafood and fish in your diet, consume dairy products and meat from iodine-rich soils, consume seaweed sources known to be high, and use iodized salt or iodized reduced sodium salt, then you are not likely to be likely to be deficient in iodine. However, if you are a woman of childbearing age, then be sure to ask your doctor or nurse regarding adequate iodine status or intake if you are pregnant or planning to become pregnant.

Looking for iodine as a nutrient to track in MyNetDiary? Since there is so much missing data for this nutrient in foods, it is not included as one of the nutrients to track. However, we might be including iodine in future updates – let us know what you think about that.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Community Forum or MyNetDiary Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

International Council for the Control of Iodine Deficiency Disorders.

Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Iodine.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

What Else is Making You Gain Weight? Weight gain is...

Fri, 06 Apr 2012 15:46:17 -0400

What Else is Making You Gain Weight?

Weight gain is fundamentally an issue of energy imbalance – we eat more calories than we burn. But why are we eating more calories than we burn? Most of us have already thought about the obvious culprits regarding too many calories consumed – e.g. portion size, high-calorie foods, mindless snacking while watching TV, dining out too often, too much alcohol, etc. And we also recognize the importance of exercise as well as to simply move more to burn more calories. But are there other less obvious factors that could be influencing our calories intake and calories burning? Let’s explore some of those factors. Perhaps you might be able to identify some that ring true for you.

Inadequate Sleep. There is an association between sleep and weight – less sleep means more overweight. Not getting enough sleep can interfere with hunger and appetite control which can encourage us to eat too much. Feeling tired will also increase the chances that we will skip exercise. Sleep deprivation also interferes with our body’s ability to handle insulin appropriately – those of you with diabetes might notice an uptick in your blood glucose readings on days that you don’t sleep well. As well, if you snore loudly and consistently, you might have sleep apnea – a condition that prevents you from sleeping soundly and getting enough oxygen. Inadequate sleep acts as a stressor.

Tips: Plan ahead so that you get the sleep you need. Take media devices (e.g. TV, DVD player), out of the bedroom. Don’t work in bed. Sleep need is individualized but on average, most of us need about 7 -9 hours of sleep. See your doctor if you are a notorious snore machine to rule out sleep apnea. As well, if constant worry prevents you from getting a good night’s sleep, then it is time to tell your doctor about that as well.

Eating Too Fast. If you finish meals in less than 15-20 minutes, then you are probably eating too fast and could be overeating calories as a result. It takes time for your gut hormones to get released and signal the brain that it is okay to slow down the drive to eat.

Tips: Slow yourself down by putting your fork down between bites. Socialize – have a conversation while you eat. You can also time yourself to see how you are doing. Don’t eat while working or watching TV.

Medications. Some medication classes have the side effect of promoting or encouraging weight gain. Examples include (but are not limited to) corticosteroids (e.g. Prednisone®), anticonvulsants (e.g. Depakote®), antipsychotics (e.g. Zyprexa®), antidepressants (e.g. Paxil), sulfonylureas (e.g. DiaBeta®), and insulin.

Tips. Share your weight gain with your doctor since there could be another medication available that has less of an effect on weight gain. Use a calories tracker to help you remain aware of your intake if the known side effect of your drug is increased appetite. If you feel more tired on your meds, can you find an activity that is gentle and stress reducing so that you feel refreshed afterwards (e.g. yoga, water activity, dancing)?

Most of the information in this post comes from a wonderful guidebook for the general public, “Healthy Solutions to Lose Weight and Keep It Off” by Harvard Health Publications. If you want an excellent, basic resource on weight control, including great summaries of important research in the area of weight control, then please consider this guide for your home library.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Fast Food Breakfast – Limiting the Damage I just stumbled upon...

Tue, 03 Apr 2012 12:55:43 -0400

Fast Food Breakfast – Limiting the Damage

I just stumbled upon WebMD’s “Slide Show: Best and Worst Fast-Food Breakfast.” Their list got me thinking – some breakfasts are better left uneaten. I know that folks are busy and sometimes run out the door hungry and empty handed yet want something hot to eat. Given that scenario, it is good to be aware of healthier choices from fast-food places.

Keep in mind the daily sodium limit range of 1500 mg – 2300 mg. If you take the midpoint and divide by three, you have an idea of what each meal’s limit could be (e.g. about 650 mg). Also consider the American Heart Association’s recommendation to avoid trans fat, and to limit saturated fat to less than 7% of total calories (e.g. ≤ 9 grams for a 1200 calories intake; ≤ 12 grams for 1500 kcal; ≤ 14 grams for 1800 calories; ≤ 16 grams for 2000 calories). MyNetDiary users, your default limit for saturated fat is set this way.

Pretty Good

The better selections are menu items that contain less than 7% total calories from saturated fat (< 0.8 grams/100 kcal), less than 650 mg of sodium, at least 7 grams of protein, and at least 3 grams of fiber.

Starbucks Perfect Oatmeal with Dried & Nuts (no brown sugar): 340 kcal, 1.5g saturated fat, 51g total carbs (20g sugar, 6g fiber), 7g protein, and 115mg sodium. 7g protein is a bit low for big appetites. Pair with a tall (12oz) nonfat milk latte without added sugar to get another 10 grams of protein. If you want to go lower in carbs, then skip the dried fruit to bring the total carbs down to 27g.

McDonald’s Fruit & Maple Oatmeal (no brown sugar): 260 kcal; 2g saturated fat, 48g total carbs (18g sugar, 5g fiber), 5g protein, and 115mg sodium. Pair with a small (12oz) nonfat milk latte to get another 9 grams of protein. McDonald’s does not give the breakdown without the fruit and I suspect that there is more added sugar vs. fruit-based sugar in this breakfast.

Not So Bad

These selections come closest to meeting the “good” goals described above. However, they are all still quite high in sodium.

Starbucks has a hot breakfast sandwich assortment that stacks up pretty well for minimizing the damage while providing a satisfying meal. My favorite picks in this category are: Chicken Sausage Breakfast Wrap, Turkey Bacon & White Cheddar Classic Breakfast Sandwich, and Spinach & Feta Breakfast Wrap.

Other sandwiches in this class are higher in sodium and lower in fiber, but these sandwiches are not as bad as they can get: McDonald’s Classic Egg McMuffin, Jack in the Box Breakfast Jack, Dunkin’ Donuts Egg and Cheese, and Subway Egg White Breakfast Sandwiches.

Taco Bell FirstMeals: I cannot find nutrition information posted on the company’s website for these new breakfast items. I will not recommend any menu item unless I see nutrition information published on the company’s website. Taco Bell, my apologies if it is there and I missed it.

For those of you at-home breakfast eaters, you might find my post on lower sugar breakfast choices helpful: “Ditch the Sugar Bombs!”

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Losing Weight, Exercise May Improve Mobility for Those with...

Fri, 30 Mar 2012 14:42:03 -0400

Losing Weight, Exercise May Improve Mobility for Those with Diabetes

A new study from Wake Forest University researchers, published in the New England Journal of Medicine, says that the sooner people can get their weight down and start exercising the better their mobility can be, with those who are overweight and have diabetes.

The study says that even a one percent drop in body weight cuts the risk of mobility problems by more than seven percent, and the same increase in fitness level lowered mobility risks by one to two percent.

The researchers say there has yet been a really large study of this nature, so the news is important to get to doctors treating diabetic patients.

As there are an estimated 26 million Americans who have diabetes, most of them with Type 2, this could be another reason diet and exercise play important roles in battling this disease. Additionally, the American Diabetes Association warns that another 79 million Americans are at risk for developing the condition.

Those with diabetes are twice as likely to have mobility problems as non-diabetics the same age.

This new study involved more than 5,000 volunteers, ages 45 to 74, and all overweight or obese. They all reported on their health and mobility for over four years. The non-intervention group saw an increase in the number of people who had severe mobility problems over the course of the study (15 percent up to 19 percent), as they did not diet or exercise. The intervention group saw a decrease in the number of people with severe mobility problems, from 13 percent down to 12 percent.

The take-home message from the study, according to the researchers, is that those with diabetes don’t need to lose drastic amounts of weight to improve mobility, but they do need to lose some weight and exercise for at least three hours a week to avoid having their mobility worsen.

If you have diabetes, see how MyNetDiary can help you track and fight the disease.

Tips & Tricks for Using MyNetDiary’s Huge Food Database I...

Tue, 27 Mar 2012 16:19:40 -0400

Tips & Tricks for Using MyNetDiary’s Huge Food Database

I often get asked questions about MyNetDiary’s food database so I thought that I would summarize a few important tips in a blog post.

Food Item Sources

MyNetDiary has over 440,000 food items – these include items entered and quality-assured by the Support team as well as those entered by members.

If a person enters a custom food, the name will appear to the owner as they entered it, but to other members, “user contributed” will be added to the food item’s name. Since “user contributed” items are entered by members, their accuracy is not guaranteed. If you don’t want to see these food items in your search, unclick the box, “Find custom foods contributed by others” in your Account tab on web or in Settings in apps.

If you select a “user contributed” item, check the nutrition label for accuracy before using. If you see a mistake, simply choose to edit the item and correct the bad value. This will take you less time than entering the same item as a new item. But if you choose to enter a new item, take a few seconds to check your own entries for accuracy.

If you want to share foods with friends and family members, the easiest way is to simply go into My Community Profile on the web, and then click the box “Let everyone find my custom foods and activities.” Be sure your food item name is clearly described.

If you only want to share your custom entered foods with “friends,” then allow them access to your foods by updating your settings in My Community Profile. To “friend’ someone, click their nickname link, scroll to the bottom of their profile page, and then change your attitude from “neutral” to “friendly.” To copy foods from a friend, go to their profile page, find their “Custom Foods” and then click the copy link on the far right. Once you do that, you will be able to see their food item in a search along with “copied from (friend’s name)” in the title.

Fast & Smart Searching

I hope everyone who uses MyNetDiary takes advantage of the super fast search capabilities. You only need three characters per word to start bringing up food selections. If the word is very common or has a lot of hits, then filter your search by adding another three characters of another word in the food name. For instance, if I want to bring up generic roasted chicken breast, then I might search it as “chi bre roa” for chicken breast roasted. If I am trying to find Eden Foods Toasted Sesame Oil, then I would try “Ede Toa Ses” for my first search.

As you use MyNetDiary, you’ll discover that once you enter a food item in a meal, future searches will bring up that item to the top of the search list. I often use the “favorites” function to help me find foods I have recently entered for that meal or snack. If I am on the web, I might use the “same” link to simply load yesterday’s meal or snack into today’s meal or snack.

If there are a couple of food items with very similar names and I keep picking and loading the wrong one, I will sometimes edit the name to include my three initials. This allows me to find the desired food item quickly.

Finding Generic Items

If you are convinced that MyNetDiary does not contain a generic food item, then I recommend visiting the USDA nutrient database and try searching for your food item there. You will learn how generic items are named, as well as see all the weights, volumes, and serving sizes. Don’t worry about copying this info into MyNetDiary – all of those items are already in the database. Now you simply know how to search for the item using the correct terms.

Another trick is to use generic food items instead of brand foods for basic foods if you are tracking nutrients not typically found on the food label (e.g. potassium and magnesium). Or, if you want to use the brand item, you can copy and edit to include the expanded nutrient content from the generic item, or simply edit the item if it is a “user contributed” item.

Tracking Water

If you want to track total water intake, then enter water (e.g. “municipal water”) as a food item in your daily food record. Clicking the cute water glasses is a helpful tickler, but it doesn’t get transferred to the daily food record. As well, select to include “water” as a nutrient to track in Plan tab on web (or in My Plan in apps). If you can’t find water to track and you want to track it, then consider increasing your subscription plan.

System-Entered Food Errors

If you notice that a system-entered food item (does not have “user contributed” in its name and you know that you did not enter it) has incorrect nutrition information based upon the food label you have in your hand, then let Support know about the discrepancy. If you have the iPhone app, then use your camera to take a photo of the correct nutrition label so that Support can update or correct the food item’s nutrition information.

System-entered food items are quality assured but if the manufacturer or restaurant changes the nutrient information or package serving size, MyNetDiary’s information can get outdated. If you do not have the iPhone or iPod with camera, you can send Support a link to the manufacturer’s online nutrition information for correction. Post your request on the “Food and Activity Database Requests” thread (you can use the search box on the web forum). If you don’t want to take the time to send Support a note, then simply copy and edit the food item, depending upon your subscription level.

Have other tips and tricks that you would like to share with other members? Please post them on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Time to Stop ‘Treating’ Yourself? As Easter nears,...

Thu, 22 Mar 2012 18:18:11 -0400

Time to Stop ‘Treating’ Yourself?

As Easter nears, yet another food-laden holiday, perhaps it’s time to stop and give thought to how we “treat” or “reward” ourselves with food. Think back on all those suckers we got at the doctor’s office, the big birthday cake that comes each year, or the ice cream cone we got after a game or recital.

Some studies have shown that the pattern of “food as reward” is more prevalent in obese and overweight individuals, so perhaps it’s time we do something about it. But how?

One thing we can all do is practice control. Too often we’re unsuccessful if we try to quit things “cold turkey,” and we end up overindulging because we’ve been deprived of something. Instead, we can cut down the size and frequency of our rewards. Moreover, you can use your MyNetDiary calorie tracker to budget the size of your reward treat based on your calorie intake that day.

We can also start new habits, so instead of mindlessly hitting up that vending machine at the end of a long work day you make it a habit to walk once around the building before you head to the car. Or instead of looking for that midday dessert after lunch you take up a short physical activity with your co-workers.

But perhaps one of the easiest things to do is to choose new rewards. Instead of a sweet treat, take the money you would have spent on that and save it for something useful - maybe a new yoga or workout DVD, a new pair of sneakers, or a heart-rate monitor. Choose something that will only help you toward your goal, not hinder it.

We can also choose healthier treats. If you can’t let go of ice cream, get a kid-size portion, or one that’s low-fat. Perhaps you open up your favorite flavor of Greek yogurt instead of ordering a commercial (sugar-loaded) fruit smoothie. You have the power to choose better rewards for yourself, which is something you can be thankful for.

Tell us, what other good substitutions have you made in place of those “treats”? Share them with us in the MyNetDiary Community Forum or on our Facebook page.

Good for You Healthy Snacking Ideas Guest post by Julie...

Tue, 20 Mar 2012 16:12:34 -0400

Good for You Healthy Snacking Ideas

Guest post by Julie Maxwell, RD, with credit to the Academy of Nutrition and Dietetics

Are you looking for ways to improve your health and prevent overeating? Then consider the current guidance from the Academy of Nutrition and Dietetics which recommends that adults eat one to two nutrient-rich snacks a day that contain approximately 200 calories or slightly less. This meets the needs of most adults, but you may need to adjust slightly the number of calories based on your physical activity level and how your calories are divided into your other meals.

Recommended snacks includes nuts like pistachios or almonds which are high in many nutrients that satisfy hunger such as protein and healthy fats and other nutrients which are lacking in the typical American adult diet such as fiber, magnesium, potassium, and vitamin E. Vitamin E helps make for a heart-healthy snack as this nutrient is thought to slow the development of plaque in your arteries, which can lead to coronary artery disease. Additionally, many nuts are high in antioxidants, especially pistachios which may help prevent cancer, heart disease, and other diseases. Of course, remember to keep your servings of nuts to 1 oz as a great snack under 200 calories which is equal to approximately 49 pistachos or 29 almonds.

Another benefit of nuts is that they are portable snacks that don’t need refrigeration, and they fit well in a container or in the glove compartment of your car to pull out when you are hungry.

Other snacks which are strongly recommended include those that contain fruits and vegetables served with a protein rich dip like hummus, or peanut butter or a low-fat yogurt with fruit. These foods contain lots of fiber which makes you feel full, so you eat less and are less likely to overeat between meals.

For healthier snack ideas, go to the www.kidseatright.org.

Go Green and Healthy on St. Patrick’s Day Forget the...

Thu, 15 Mar 2012 13:39:57 -0400

Go Green and Healthy on St. Patrick’s Day

Forget the calorie-laden “green beer” this Saturday, and instead harness your inner Leprechaun with something green and healthful. Juicing is a great way to take in valuable nutrients without having your body word hard to break down the fibers; however, fiber is a beneficial part of any diet and contributes to that feeling of “fullness,” so keep that in mind. Also, those with Diabetes should take care with portion size of their juices as not to over consume carbs.

The additional benefits of consuming juiced fruits and veggies include keeping your heart, liver and kidneys strong and healthy. Plus, juicing has been shown to provide health benefits to cancer patients.

Juicing provides strong nutritional value from the presence of antioxidants, enzymes and phytonutrients.

•Antioxidants protect the body from cellular damage. Juiced fruits and veggies provide antioxidants that can possibly slow or prevent cancer development, while improving strength and stamina.

•Enzymes are present in a variety of raw fruits and vegetables. Juicing retains enzymes that help eliminate toxins in the body.

•Phytonutrients can be obtained through fruits, vegetables, grains, nuts and legumes. Amongst the health benefits of phytonutrients, they have been found to fight cancer and provide an immune system boost.

According to the National Cancer Institute, free radicals can cause cancer or progress the disease. A diet full of antioxidants from fruit and vegetables include beta-carotene, lycopene and vitamins A, C and E. When consumed daily they can possibly slow or prevent cancer development, improve strength and stamina and prevent infection.

Some of the best juicing ingredients for cancer patients: carrots, beets, greens, broccoli, cabbage, asparagus and wheatgrass. Items from the ground tend to be the best.

So for your St. Patty’s celebration this week, go green with these juicing recipes, courtesy OMEGA Juicers.

The Ultimate Pot of Gold

Orange Apple Green Juice
2 stalks celery
1/2 cucumber
1 apple
2 oranges
3 big handfuls of sunflower sprouts
1 big handful of broccoli sprouts
3 leaves of kale
1 handful of spinach
1 handful dandelion greens
1 handful cilantro
1 handful beet greens
2 baby bok choy
juice of 1 lemon
1 inch of grated ginger

Luck of the Parsley

1 handful parsley
2 apples
1 handful spinach
1 cucumber
1 lemon
1-inch piece ginger

The Crazy Dublin

3-4 leaves of Kale

5 large Romaine Lettuce leaves

1 Beet, 1/2 bunch of Cilantro

1 Lime, 2 cups fresh Spinach

1/2 Apple

Cherry tomatoes for garnish (optional)

Irish Twist

3 cups fresh baby Spinach

1 Lime, 1 large Tomato

2-3 Carrots and 1/2 Carrot top bunch

1/2 bunch Parsley

1 stalk Celery

Green Morning

4-6 Carrots

4 stalks of Celery

1 Lemon

1 Macintosh or Yellow Apple

How to Break a Bad Food Habit Last week, I listened to National...

Tue, 13 Mar 2012 16:03:50 -0400

How to Break a Bad Food Habit

Last week, I listened to National Public Radio’s “Fresh Air” program, “Habits: How They Form and How to Break Them.” To my delight, Charles Duhigg, New York Times business writer and author of “The Power of Habit,” was talking about how he finally broke his long standing “cookie habit.” He asked psychologists how he should break his habit and then applied their recommendations. Lo and behold, he broke his cookie habit and lost 12 lbs!

What is a Habit?

In order for a habit to form, it needs three elements: a cue, a routine, and a reward. Once we learn that a behavior has a positive outcome, we seek a cue for the behavior and then remember the sequence as a memory chunk. This “auto-pilot” mode or “habit loop” allows us to perform behaviors with very little conscious attention so that we are free to pay more attention to other things.

To break a habit, we need to be able to identify all three parts of the “habit loop” and figure out what we can change. Let’s use Duhigg’s cookie habit as an example.

Cue – this is the trigger that sets the routine or behavior in motion. Duhigg said that figured out that he always went to the cafeteria at about 3:15 PM in the afternoon. That is, time was the cue.

Routine – this is the auto-pilot behavior that gets set into motion after the cue is registered. Duhigg said that the time cue set off a series of behaviors: go to the cafeteria, buy a cookie, and then eat it while socializing with his colleagues.

Reward – this is why we do the behavior – we get something out of it. Duhigg said that he assumed that the reward was likely the cookie itself but he was not sure.

Challenge the Habit

Once Duhigg identified all three parts of his cookie habit, he tried changing parts to see if he could break the habit. He decided to consciously tweak the routine to see if he still got the same reward. That is, he mindfully changed his routine in response to the cue and then paid attention to how he felt after performing the new routine. He changed only one thing in his routine – what type of item he purchased. He swapped his cookie for a candy bar, an apple, and just water. And he was surprised to discover that he didn’t miss the cookie or even crave the cookie when he performed any of the three swap outs. Instead, he discovered that he was actually seeking the reward of socializing with his colleagues during the afternoon and it didn’t matter what he purchased and consumed while he was doing that. This discovery allowed him to break the habit of eating a cookie every afternoon at 3:15 PM while socializing with colleagues. Instead, he allowed the 3:15 PM time cue to trigger the behavior that was essential to getting the reward – simply going to the cafeteria so that he could get his reward- socializing with colleagues.

Cues. Although Duhigg didn’t change his time cue, he did mention that environments or situations that alter typical cues are also good for breaking bad habits. For instance, going on vacation is an effective cue changer and therefore, has the potential for successful habit breaking. Other cue changers could be changing jobs, moving, rearranging where you store food in your kitchen, and buying different types of foods.

Take your habit off auto-pilot. Pay attention to what makes your habit “tick.” Keep a journal. If you use MyNetDiary, use the “Daily Notes” to identify cues and rewards related to food behaviors you wish to change as well as those you wish to do more often.

When you feel powerless in the face of your habits, try not to despair. Sometimes, all it takes is a bit of patience, confidence, and perseverance to figure out how to solve the problem.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Prochaska JO, Norcross, JC, Diclemente, CC. Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward. NY, NY: William Morrow Paperbacks; 1995.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.