Physicians Regional Healthcare System - Health Tip #1
The cornerstone of obesity treatment is lifestyle modification, which involves implementing dietary, exercise and behavioral changes. A low calorie diet creates a negative energy balance (calories ingested < calories expended). An intake of an additional 500 - 1000 calories per day induces a weight gain of 1 - 2 pounds per week. Consumption of high caloric beverages is a main culprit in weight gain in America.
Check out the calories in some of these commonly consumed beverages:
- Cola (20 oz) - 240 calories, 65 gm carbohydrate
- Orange juice (8 oz) - 110 calories, 26 gm carbohydrate
- Starbucks white chocolate mocha - 470 calories, 63 gm carbohydrate (size-Grande, 2% milk)
- Starbucks cafe latte - 190 calories, 18 gm carbohydrate (size-Grande, 2% milk)
- Sweetened iced tea (12 oz) - ~ 116 calories, 22 gm carbohydrate
- Vitamin water (20 oz) - 125 calories, 32 gm carbohydrate
- White or Red wine (5 oz) - ~ 100 calories
- Beer (12 oz) - ~ 150 calories
- Rum and cola (12 oz) - ~ 361 calories
- Orange juice and vodka (7 oz) - 208 calories
- Mudslide (12 oz) - ~ 820 calories WOW!!!
How many additional calories do you consume from high caloric beverages???
Let's do the math!
- Cafe latte in the morning
- 190 calories
- 20 oz Cola in the afternoon
- 240 calories
- 8 oz White wine in the evening
- 150 calories
- 580 calories/day
580 calories per day equates to an additional 4,060 calories per week or 16,240 calories per month. Avoid these extra calories by choosing beverages with less than 5 gm of carbohydrate per serving.
Drink Responsibility - Try these lower calorie beverages!
- Diet/Zero Sodas
- Crystal Light
- Diet Snapple
- Unsweetened Tea or Coffee
- Skim Milk
- Unsweetened Vanilla Rice or Soy Milk
- Alcohol is high in calories - Drink in moderation. Alchol has 7 calories/gram, almost as much as fat (9 calories/gram).
Healthy Recipe: Black Bean Chili
Physicians Regional Healthcare System - Health Tip #2
Vegetables: Are you getting enough?
Even though we know the importance of vegetable intake in our diet, 7 out of 10 Americans do not meet the daily recommendation for vegetable intake.
HOW MANY SERVINGS DO YOU EAT PER DAY???
Why are they important?
They can help reduce the risk of heart disease, diabetes and some types of cancers. Vegetables provide many essential nutrients in our diet, including the following:
- Potassium: Helps maintain healthy blood pressure
- Magnesium: Necessary for healthy bones, muscles and for healthy blood pressure
- Fiber: Helps reduce cholesterol levels and maintain digestive health
- Folate: Helps the body form healthy red blood cells
- Vitamin A: Keeps eyes and skin healthy and helps protect against infections
- Vitamin C: Helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption
How much do I need?
The amount of vegetables you need depends on your age, sex and how active you are. Most women should eat about 2 1/2 cups per day. Men should eat about 3 cups per day.
What counts as a cup of vegetables?
In general, 1 cup from the vegetable group is equal to 1 cup of chopped or cooked vegetables, 1 cup of vegetable juice or 2 cups raw leafy greens.
5 broccoli florets = 1/2 cup vegetable
6 baby carrots = 1/2 cup vegetable
1 cup cooked spinach = 1 cup vegetable
Tips for adding more vegetables to your diet:
- Add vegetables or vegetable juice to your soups, pasta dishes or casseroles
- Stock up on frozen vegetables for quick and easy cooking in the microwave
- Drink vegetable juice as a snack or as a beverage with your meal
- Buy pre-bagged vegetables for quick salads and snacks
- Try crunchy vegetables instead of chips for your favorite dips
- Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to our egg or egg white omelet
- Try at least 2 servings of vegetables at dinner
- Add tomato, lettuce, cucumber and sliced onion to sandwiches
- Order salads, vegetable soups or stir-fried vegetables when dining out
Excellent Sources of fiber: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Excellent Sources of folate: black eyed peas, cooked spinach, great northern beans, asparagus
Good Sources of potassium: sweet potatoes, tomato paste, tomato puree, beets, greens, white potatoes, white beans, lima beans, cooked greens
Excellent Sources of Vitamin A: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, red peppers, Chinese cabbage
Excellent Sources of Vitamin C: red and green peppers, sweet potatoes, kale, broccoli, Brussels sprouts, tomato juice, cauliflower
Healthy Recipe: Orange Walnut Salad
Physicians Regional Healthcare System - Health Tip #3
As you might be aware, portion sizes have grown considerably. With the increase in portion sizes, the size of Americans has increased, as well. Two-thirds of Americans are now considered overweight.
Use the plate method to control portion sizes and promote weight loss. Your plate should be divided into 3 sections:
- 1/4 for lean meats (~ 3 - 4 oz)
- 1/4 for whole grains (~ 1/2 cup)
- 1/2 from fruits and vegetables
Healthy Recipe: Southwestern Spaghetti Squash and Turkey Meatballs
Physicians Regional Healthcare System - Health Tip #4
Dietary Self-Monitoring and Weight Loss
We tend to underestimate our calorie intake by ~30-50%!!!
Maintaining a "food record" or "food diary" increases the accuracy of estimates in caloric intake and identifies factors related to time, location and emotional conditions when eating. For individuals trying to lose weight, evidence suggests that careful monitoring of dietary intake is correlated with a greater percentage of weight loss.
Tips for Self-Monitoring:
- Record food and beverage intake at time of consumption if possible or within the same day.
- Perfect compliance with self-monitoring is unrealistic. Try to maintain record for 5 days of the
- week (one day should be on the weekend).
- Document type and amount of all foods eaten, even if the food is not consistent with dietary recommendations.
- Document how food was prepared (ex. baked, fried or grilled). Include any butter, oil, mayo or margarine added to food.
To increase accuracy of recording, refer to chart below for common serving sizes:
1 cup of cereal = a fist
1/2 cup of cooked rice, pasta or potato = 1/2 baseball
1 baked potato = a fist
1 medium fruit = a baseball
1/2 cup of fresh fruit = 1/2 baseball
1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice
1/2 cup of ice cream = 1/2 baseball
2 tablespoons of peanut butter = 1 ping-pong ball
Healthy Recipe: Barbecued Chicken Pizza
Physicians Regional Healthcare System - Health Tip #5
Omega-3 Fatty Acids
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by our bodies. For this reason, omega-3 fatty acids must be obtained from the foods we eat. Research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer and arthritis.
- Fish are a good source of two types of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fish is also high in protein and low in saturated fats. The American Heart Association recommends eating fish at least twice a week.
- Fish with the highest amount of omega-3 fatty acids include, but are not limited to: mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.
- Certain types of fish can be higher in mercury, PCBs, dioxins, and other environmental contaminants. In order to reduce your risk of any potentially adverse effects from environmental contaminants, eat a variety of fish and limit intake of large, predatory fish.
- The FDA recommends that pregnant women and children should avoid eating certain fish with the highest potential for mercury contamination (shark, swordfish, tilefish and king mackerel).
- Because of the potential for side effects and interactions with medications, taking omega-3 fatty acids from capsules should be taken only under the supervision of a knowledgeable health care provider.
- Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), can be found in walnuts, ground flaxseeds, canola and soybean oils.
Healthy Recipe: Grilled Salmon Steaks
Physicians Regional Healthcare System - Health Tip #6
The Dietitians of Physicians Regional Healthcare System share their shopping list of favorite foods:
- Blue Diamond Unsweetened Almond Milk
- Smart Balance Fat Free Milk
- Smart Balance Light Butter Spread
- Singles 2% American Cheese
- Sargento Light String Cheese
- Publix Low Fat Cottage Cheese
- Dannon Light & Fit Yogurt (6-pack)
- Chobanis Fat Free Greek Yogurt
- Jell-O Sugar Free (6-pack)
- Jell-O Fat Free 60 Calorie Pudding Snacks - Dulce De Leche
- Rachel's Yogurt (assorted varieties)
- Ground Turkey Breast
- Boneless Pork Loin Chops
- Jones Canadian Bacon
- Jennie O Lean Spicy/ or Sweet Italian Turkey Sausage
- Lean Ground Beef
- Egg Beaters (100% Liquid Egg Whites)
- Grain 4 Cage Free Eggs
- Bolthouse Farms Creamy Yogurt Salad Dressing (Caesar) - Found in Produce Section
- Jimmy Dean D-Lights with Canadian Bacon & Honey Wheat Muffin
- Morningstar Original Sausage Patties
- Kashi GoLean Breakfat Waffles
- Publix Frozen Fish Fillets (assorted varieties)
- Publix Brand Frozen Vegetables (assorted varieties)
- Healthy Choice Cafe Steamers
- Morningstar Tofu Crumbles
- Kashi Frozen Entrees
- Morningstar Tomato & Basil Pizza Burger
- Boca Original Chicken Meatless Patties
- Amy's Burrito Cheddar Cheese
- Cascadian Farm Organic Edamame Soybeans
- Amy's Pizza Mushroom & Olive
- Edy's Slow Churned Ice Cream 1/2 Fat-Take the Cake Flavor
- Publix Frozen Yogurt (cookies & cream)
- Weight Watchers Giant Chocolate Fudge ice cream bar
- Klondike Slim a Bear No Sugar Added sandwiches
- Popsicle Healthy Bunch Sugar Free
Healthy Recipe: Multigrain Chicken Soup
Physicians Regional Healthcare System - Health Tip #7
It's no secret that fast foods pack more calories and fat than food prepared fresh. Here's a look at some of the most popular fast food items with the worst numbers:
McDonald's Chicken Selects Premium Breast Strips with Ranch Sauce packs a whopping 1710 calories if paired with fries and a large soda. A small order of 6 nuggets with barbecue sauce would be a better option at 280 calories and 17 grams of fat.
Burger King's Whopper: 670 calories and 40 grams of fat. And that's just the sandwich! Add fries and a soda and this meal is well over 1000 calories.
Jamba Juice Power Smoothie: These smoothies are marketed as healthy option but can contain up to 100 grams of sugar! Stick to all fruit smoothies for a lower calorie option.
Chipotle's Grilled Chicken Burrito contains about 1170 calories. Despite having a reputation for using healthy, fresh ingredients, it is their huge portions that lead to these numbers. Take a friend and split a burrito or opt out of the tortilla and added sour cream.
Wendy's Chicken BLT Salad with Homestyle Chicken Fillet: 790 calories and 53 grams of fat in this salad and that's not even including the dressing! To take off some of those calories, try a salad with grilled chicken and low-fat dressing, and make sure to skip the bacon.
Hardee's Monster 2/3 lb Thickburger: 1430 calories and 103 grams of fat in this huge sandwich containing 2 beef patties, 4 slices of bacon and 3 slices of cheese! Again, add fries and a soda, and this burger's worth well over 2000 calories for one meal!
Pizza Hut's Meat Lover's Stuffed Crust Pizza: 480 calories and 26 grams of fat in one slice! Opt for their Fit 'n' Delicious Pizza which contains only 160 calories and 4.5 grams of fat.
Starbuck's Peppermint White Chocolate Mocha: 540 calories and 19 grams of fat with whipped cream. When ordering specialty drinks, try non-fat milk and no whipped cream. Regular brewed coffee would be an even better option when paired with sweetener and a little creamer while still providing you your caffeine fix!
Quizno's Large Classic Italian Sandwich: 1370 calories and 86 grams of fat. Try ordering a small and save half for later for a more appropriate meal!
Healthy Recipe: Mediterranean Vegetable Strata
Physicians Regional Healthcare System - Health Tip #8
How about being a vegetarian....maybe just every Monday?
Healthful benefits of a vegetarian diet:
Vegetarians get an extra one or two more than the recommended number of servings of grains per day. Making whole grain choices can add protein, fiber, trace minerals like magnesium, zinc, selenium, phosphorus and healthy B vitamins to your diet.
Beans, legumes, dry peas, nuts and seeds are excellent sources of protein. They are packed with antioxidents and fiber and do not have any saturated fat or cholesterol.
Non-fat/Low fat dairy can provide good quality protein and calcium.
Raising animals for food causes massive scale deforestation, land, water and air pollution and overuse of precious resources like oil and water.
Suggestions for a vegetarian
- Toasted bread with choice of fresh fruit jam/jelly and small bran muffin.
- Whole grain cereal with skim milk and chopped fresh fruit.
- Oatmeal with raisins and nuts.
- Cooked buttery grits.
- Bagel with low fat cream cheese.
Lunch and Dinner:
- Pizza primavera.
- Pasta with roasted vegetables.
- Black beans and rice with tossed vegetables.
- Minestrone soup with mixed greens salad.
- Vegetarian fajita/quesadilla with salsa and low fat sour cream. (Use low fat cheese, spinach, zucchini, black beans, caramelized onions and red peppers for a yummy filling).
- Veggie burger with Greek salad (soy burger patty).
- Healthy sandwich (fresh veggies and low fat cottage cheese filling).
- Baby carrots/celery sticks with low fat dip.
- Crackers with hummus/blended bean dip.
- Baked chips with salsa/guacamole.
- Trail mix (mixed nuts, dried cranberries and seeds).
- Fresh/chopped fruit.
- Low fat fruit yogurt.
- Low fat popcorn.