Portion Control

Although over eating apples will probably not make you obese, there is such thing as too much of a good thing when it comes to the foods you consume.

We all have a certain TEE  (total energy expenditure) that makes up the amount of calories that we can consume each day to maintain our body weight. This number can be determined by a simple calculation or more accurately through metabolic testing using indirect calorimetry.

Example: I need 2400 calories to maintain my body weight
If I eat 500 more calories a day over my allotted 2400 then I will gain 1 lb a week.
If I eat 500 below my allotted 2400 calories or I exercise more and burn that 500 calories I will lose 1 lb a week.

There are 3500 calories in one pound.

It does not only matter how many calories you eat but also where you calories come from. In Chris Carmichael's Food for Fitness, Chris discusses the Carrier Method for making informed food choices.

Quality Carriers: Foods rich in vitamins, minerals, phytochemicals, antioxidants, and fiber.

Empty Carriers: Food that provide energy, but minimal amounts of beneficial or detrimental nutrients. These are often referred to as "empty calories".

Pollutant Carriers: These foods may be high in energy, but they also carry large amounts of harmful pollutants, including saturated and trans fats, chemical preservatives, and excessive sodium.

One last tip for the day! Never eat anything bigger than your head, so those huge platters that some restaurants serve should be reevaluated!

Making Fast Food a Little Healthier

Fast food is part of our culture and is not going away anytime soon. If you are unable to steer clear of it, do your best to make a healthy choice! 

BE PREPARED! Remember your overall goals! Fast food and dieting don’t exactly go hand in hand but by being prepared, not being afraid to special order, and planning a little bit you can make eating at a fast food restaurant healthier.

 Tips when going out to eat!

• Limit the extras – no high calorie sauces such as mayo or BBQ sauce.


• Stay away from liquid calories. Water please!


• Get the grilled option. Stay away from fried foods!


• Go skinless. Take off any skin that may be on your turkey or chicken

 Convenient store

• Water


•  Fresh fruit        


•  String cheese


•  Yogurt


•  Beef jerky


• Protein bar or Granola bar (Cliff bar, Luna bar, Nature Valley, protein bar of choice)


• Nuts (single serving)      

Wendy’s

• Garden Sensation Salads- limit dressing, chose low fat, low calories or top with chili for a taco salad and a little extra protein!


• Grilled chicken sandwich


• Chili with potato – low fat sour cream if any


• Limit extra cheese and mayo on hamburgers    

Taco Bell

• Fresco style tacos and burritos


• Chicken soft tacos


•  Chicken burrito


•   Bean burrito


•   Taco salad, but don’t eat the shell!

* beware of sour cream, cheese, and guacamole. These are all high calories extras. Use sparingly. Don’t be afraid to special order.

Mc Donald’s

• Chicken McGrill, no mayo!


• Side salad- Light on the dressing. Choose low fat vinaigrette.


• Grilled chicken salad- Light on the dressing. Choose low fat vinaigrette


• Egg McMuffin


• Fruit and yogurt parfait (very high in carbs, beware if diabetic)         

Subway

• Choose lean meats (chicken, turkey, ham, roast beef)


• Pile on the veggies


• Light on the sauces- choose low calorie sauces such as mustard, light mayo, or vinegar.


• Ask for no cheese- you usually cant even taste it on the sandwich and this will save you at least 100 calories.


• Choose whole grain breads

  Pizza

• Ask for thin crust


•  Limit appetizers such as breadsticks or wings


• Load on the veggies


• Choose lean meats like Canadian bacon or chicken


• Have a side salad instead of going back for a second helping of pizza.

NOTICE: All chain restaurants have their menus and nutrition facts online! Review them before going out to eat so you know exactly what you are getting!

Shakeology-Nutrition Simplified. 70 healthy Ingredients in one glass!

70 AMAZING ingredients all packed into one shake. Replace one meal a day with a shake, workout at least 3x a week and watch the weight fall off! 30 day gaurantee...if you don't like it, return it! If you are interested in trying out Shakeology for yourself you can order if through the fitlicker online store, or for more information go to http://www.shakeology.com/kflicker.

ALSO, for those of you who commit to Shakeology, I will give you one FREE nutrition consult (phone or face to face) each month you are on Shakeology. What are your health goals? Accountability is priceless!

Hindrances to Weight Loss- Women

Below is a list of WOMEN specific hinderances to weight loss

Eating on the run

Hectic lives don’t leave much room for sit down meals. Often women find themselves running from point A to point B and don’t even stop to enjoy what they have shoved in their mouths. Another common problem is not eating! This will cause your hunger hormones to get out of control so that when you do it you often over consume!

• Be prepared - Pack snacks


• Take a moment to sit down and enjoy what you are eating


• Ask for nutrition information from your favorite fast food spots. Make an informative decision about what you are eating.

Nighttime eating

The house is quite and you are ready to relax! It is time to grab those crunchy chips or smooth ice cream and crawl up on the couch.

• Stop and ask yourself if you are really hungry


• Distract yourself with something else like relaxing with a good book or a card game


• Turn towards a nice low cal drink like herbal tea or flavored water

 Preparing multiples meals

It is hard to please everyone and by the time the meal is done you are already full because you have to taste everything as you cook it! Now you don’t even feel like eating a balanced meal.

• Make a game plan: decide what you want to eat for your meal before preparing


• Compromise with your family and try to come up with meal everyone will eat so that you do not have to make multiple items.


• Chew gum or cut up veggies while preparing food so that you do not use up all your calories before it is even meal time.

 Eating like a man

Going out to eat seems to be a common event between couples. Often we will unconsciously eat the same as the person they are dinning with.

•  Get a box when your meal comes out so you can put half in before you eat


•   Scope out the menu for healthful food choices


•   If you know you are going to splurge – BE ACTIVE

Emotional eating

Food is always around us. Women tend to hold in their feelings. We need comfort from somewhere. Why not food? Food won’t think less of us or talk back. Food seems to be the easy choice for comfort in a difficult time.

• Distract yourself with other activities that can help you deal with your emotions
  
  
  
  • A brisk walk    
  
  
  • A bubble bath
  
  
  
  


• Try to find low-fat or reduced calorie choices to your favorite comfort foods


• Decipher what feeling will cause you to over indulge so you are aware of them

 Just remember, if we are better able to take care of ourselves we will be able to better serve others! Make youself number ONE!

Food Cravings- How to deal with them!

Are you physically hungry or is this just a craving?

A good way to distinguish between physical hunger and a craving is by the last time that you ate. If you just got done with a meal (within the last 1-2 hours) you are probably not physically hungry!

 Food cravings are just suggestions to eat they are not commands to gorge yourself. It is all in how you decide to deal with your craving. Next time you have cravings try to wait a while and see if the craving passes. While you are passing time direct your mind to something else, step back from your temptation, think if it is really worth it, and then decide what you are going to do. If you choose to eat it decide how much and make sure that you really enjoy it!

 Here are some tips to help you manage your food cravings

 Eat regular well-balanced meals and snacks

•  Do not skip meals, this will only make you more hungry throughout the day. BE PREPARED!Always make sure to have healthful snacks on hand.  

 Assess your craving; does it correlate to your current mood or situation?

• You may not be able to control your craving but you can control your reaction. Remember food may only temporarily cure how you feel.

 Make healthy food choices

• You are not going to be able to control everything in your life, but you can control what you put in your mouth. Take responsibility choosing healthful foods, and stopping when you are satisfied.

 Moderation vs. deprivation

• Food is a wonderful part of life and typically our favorite foods are linked to memorable pastimes. Enjoy them, but only every once in a while.

 Good food vs. bad food

• There are no “bad foods” the problem comes with the quantities that we choose to consume. Dish up a small portion for you to enjoy and make it a special occasion not a daily ritual.

 Find a substitution

• Cravings can pass. Cravings are often not hunger and will go away if you allow yourself to be distracted by other thoughts and activities.

Exercise

• Distract yourself from eating and go exercise! If you do overindulged, exercise is the only thing that can help burn off those extra calories. Stay active!

Snack Attack - Preventing Overeating

Choosing the Appropriate Snack

Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating!

Finding an appropriate snack during the day can be a challenge!

The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber  to help keep you satisfied until your next meal.

First look at the serving size

Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)

Next look for protein (Reach for at least 8-15 grams of protein at snack time)

Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)

NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving  you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!

Here are some other snack ideas

• 6oz Greek yogurt
• Balance Bar
• 1 string cheese and 1/2 apple
• 1/2 apple with 5 walnuts
• 1/2 cup 1% cottage cheese with 1/2 cup melon
• 1 oz nuts (small handful)
• slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
• 3oz tuna served with tomato and drizzled with lemon juice
• 1/2 cup boiled edamame
• 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
• Beef jerky (add a pc. of fruit or veggies for fiber)
• Hard boiled egg and veggies

OPTIFIT

Many of you probably wonder what I do on a day-to-day basis. Here is an insight into my  work as a dietitian specializing in the field of wt. loss.

Whether a surgical or nonsurgical patient all patients that come into Surgical Bariatrics Northwest with the goal of changing their life are entered into the Optifit program.

What is OPTIFIT? Optifit is a weight management program that is physician-monitored and dietitian-directed, provides behavioral support, and utilizes a professional trainer—all to get you looking and feeling great! We’re here to help get you started on our medically directed, proven effective, non-surgical weight loss program that is designed to elevate your wellness and revitalize your life. Located in Post Falls, Idaho, Optifit offers you the care and support you need to help you achieve your weight loss goals and restore your health.

As the dietitian, I work with patients one on one to access their metabolic function and devise meal plans based on their individual results. Together we look at how their metabolism is working (how many calories they need in a day) and what their body composition is (fat mass vs. fat free mass). The main goal is to lose fat and maintain muscle! This is done with a caloric precise, high protein OPTIFIT meal replacements.



Feel free to join one of our newest patients on her journey.  Losingbigwinningbigger

The Optifit program is fail proof and the big test comes after patients are done with the 12 wk program and are transitioning back to regular eating. With Optifit you will lose weight no matter what, but unless you have changed your mind and engaged in a complete lifestyle change the weight will come back. I work with each individual during the 12 weeks to give them the dietary education and tools that they need to be successful long after the program. Our behavioral groups are a big part of our patients success as well. In these groups individuals are able to identify those behaviors that needs to be changed in order to reach their long term goals.

If you have any questions about what a dietitian does or  about the Optifit program please let me know!

If you are currently on Optifit I would love for you to post your experiences and also maybe some of your favorite ways to spruce up your meal replacements!

Here are a couple tips!

- Add sugar free peppermint or Irish cream to your chocolate shake or hot cocoa drink

- Add fresh basil to your tomato soup

- Blend a Crystal Light packet into your vanilla shake

- Blend your fruit drink with ice (some people like to add diet sprite in it as well)

Portion Control

Here is some food for thought!

I just got back from a camping trip with my family, and of course when you go camping you have got to make s mores!

My brother and sister in law made sure we were equipped with the finest GIANT MARSHMALLOWS, delicious graham crackers, and of course the best part, chocolate squares.

Being the dietitian of the family I looked at these giant marshmallows and thought...."I wonder how many calories are in these?" 90 calories was the answer! I put one on a stick, shoved a chocolate square in it and started the roasting process.

Across from me was my other sister in law roasting the typical sized marshmallows. So I had to ask, "how many calories are in those?" 40 calories for 2 was the answer.

Typically I would be satisfied eating one regular s mores, but these giant marshmallows where just too cool to pass up!

So instead of eating 1 marshmallows on my s mores (20 calories) by choosing the cool GIANT MARSHMALLOW I was accidentally eating 4 (90 calories)!

WOW that is what you call portion distortion!

Here are some tips to cut back on portions, thus decreasing calorie consumption.

*Eat off of a smaller plate

*Use smaller spoons and forks. Set down your spoon or fork after each bite.

*When at a social event (BBQ, open house, pot-luck, etc) fill your plate only to the inside circle instead of all the way to the outside rim.

*After you are full, don't leave the plate of unfinished food in front of you, push it away of set a napkin on top to limit mindless eating while socializing.

*Read labels on food to see what the appropriate portion is

*If you over do it! Get up and MOVE!

Get the Skinny on Your Coffee

You may already know that coffee is naturally a very low calorie drink. Then how do all those calories creep in there? Check out the calories in these popular coffee drinks!

White Chocolate Mocha (16oz, 2%milk) - 400 cal., 11 g. fat, 61 g. carbs, 15 g. pro.

Carmel Macchiato (16oz,2%milk) - 240 cal, 7 g.fat, 34 g. carbs, 10 g. pro.

Flavored latte (16oz, 2%milk) - 250 cal, 6 g. fat, 36 g. carbs, 12 g. pro.

Carmel Frappuccino (16oz, whole milk) - 390 cal, 15 g. fat, 61 g. carbs, 4 g. pro.

Her are some tips for the next time you are at your favorite coffee stand.

REMEMBER Although milk is very nutrient dense it also contains calories.

Fat free (skim)/low fat (1%) milk = 100 cal, 12 g. carbs, 8 g. pro.

Reduced fat (2%) milk = 120 cal, 12 g. carbs, 8 g. pro.

Whole milk = 160 cal, 12 g. carbs, 8 g. pro.

*Instead of a Latte try having an Americano topped with nonfat milk. Add a sugar free flavor if you like your coffee sweet.

* Always ask for a skim milk vs. whole milk that is typically used (this can save you 60 calories for every 8oz of milk used)

Is your sweet coffee really worth all the calories?? of course you deserve to treat yourself sometimes, but think about your long term goals! It might taste good now, but how will is affect you in the long term? Every little bit helps.

There are 3500 calories in 1 lb. By decreasing your calories by 500 each day that is 1 lb. weight loss over the week, 4 lbs a month, and 52 lbs a year!