Susan Weiner Nutrition

So many fond memories focus on food. Just ask someone about a recent party or holiday gathering that they attended, and watch his or her face light up as she describes the delicious mouth watering offerings that were gobbled up in a New York minute. Growing up I used to think that it was just my family that served  huge portions of food to guests. Not only were the portions tremendous, but if there were less than 10 choices, the meal was described as “thrown together”! After practicing as a registered dietitian for over 20 years, I’ve learned that my family is a typical “food is love” tribe, and that most people eat a lot more than they think they do!

Food portions have become enormous. We simply don’t understand what constitutes a serving size. Years ago an obviously smaller bagel was 140 calories. Now a bagel is about 350 calories! The 140 calorie bagel is considered a “mini-bagel”. 20 years ago a fast food serving of french fries was 2.4 ounces and 210 calories. Now a serving of fries is 6.9 ounces and a whopping 610 calories. And when you drive up to the window, the voice behind the clown will ask you if you want the “value meal” for another couple of cents. Although it seems like a bargain, don’t do it! You are just doubling your caloric intake! I strongly recommend viewing the movie “Super-Size Me”. It will give you a great visual. Try this portion distortion quiz by the National Heart Lung and Blood Institute. hp2010.nhlbihin.net/portion/ 

Author and speaker James E. Painter PhD  RD, Chair of the School of Family and Consumer Sciences at Eastern Illinois University has done extensive research in the areas of weight gain and portion control. He  points out that we have very little understanding of portion sizes. We lose track of what we are eating due to quick restaurant service, increased recipe size at home, more visual food cues, increased size of containers and basic convenience of food. Dr. Painter has done several experiments which clearly prove that “”people who pour from larger containers eat more than those pouring from a smaller container”.  For example people will eat 45-50% more from extra large popcorn containers. And by the way, it doesn’t even matter if the popcorn is stale or fresh. Yuck!

There are now snack shops at gas stations where you can buy everything from a giant sugary soda to a hot dog or candy bar. Donut shops are opened 24 hours, 7 days a week, 365 days a year.  Inconvenience decreases food consumption. If food is made less available, we will eat less, and therefore weigh less.

Here are a few tips to help you avoid portion pitfalls:

1. Keep A Food Journal

We are responsible for what we eat. Writing down what you eat and how much you eat is very important. It’s also helpful to include the time you’re eating and feelings while eating (such as stress, boredom or anxiety). Writing down your food will increase your awareness of what you are actually putting in your mouth.

2. Be Aware Of Large Packages And Containers

The bigger the package, the more you will eat. NEVER eat out of the container. Always portion your food into a small bowl or plate.

3. Keep Healthy Food Choices Available

Simply keep healthier foods available. Cut up fruits and veggies so that they will always be available. Fill a candy dish with pretty potpourri or if you need to display food on the counter, put out fresh fruit. There is no reason to buy huge bags of candy or chips. If you do want to keep some of these foods in the house, buy smaller bags and keep them out of your direct eye sight. These are “sometimes” foods. If you start to become more aware of your portions, you can actually eat these special foods more often because they will be “portioned”.

4, Monitor Your Portions When Eating Out

Take control of your food destiny when eating out. Don’t be afraid to order an appetizer portion for your entree with grilled vegetables and a salad. Even try a child’s portion, take half of your food home or share an entree with your dinner companion.

5. Put Leftovers Into Smaller Containers

Putting leftovers into proper portion size containers will allow you to reheat  and eat them without overeating. You will be able to enjoy your next meal without extensive preparation.

6. Always Eat A Salad Or Raw Veggies Before A Meal

Unless you have a stomach issue which might prevent you from eating more vegetables, it’s a great idea to eat some fiber packed veggies before eating  a meal. This will take the edge off your hunger and allow you to control your portions.

7. Timing Of Meals And Snacks

Eat 5-6 times each day, every day. Spacing out your food will help stabilize your blood sugar and help you control hunger. If you are starving before a meal, you will most probably eat a lot more.

Portion control is a necessary key to weight control success. Along with diet and exercise we need to control our portions. Try following the tips outlined above. I’d be very interested in hearing your comments and tips about how YOU have controlled your portions. Remember if you eat a little less, and move more, you will lose weight and feel great.

                                          By Guest Blogger     Susan Kalish, R.D.

“Farm Fresh” food has a whole new meaning when you actually go to the farm to pick out the food yourself! At farmer’s markets across the country, there are fresh foods available for your choosing.  Buying locally grown products  is a  wonderful way to enjoy some inexpensive family fun while supporting the local economy. Let’s look at some of the many reasons to support farmer’s markets.

1)  An Opportunity to Try New Things.  As a loyal farm stand shopper I must admit that nothing can compare with sweet fresh locally grown corn. However, my advice is to keep an open mind when selecting some of the more unusual varieties of produce. There are interesting fruit hybrids such as pluots, (which are plum/apricot combinations).  Try delicious variations on  more traditional fare such as juicy donut peaches. These tasty fruits are not fused with donuts, they just take on the cute shape. There are so many types of fruits, vegetables and fresh herbs to choose from that it makes most “foodies” want to experience new and exciting farm fresh offerings. Experimenting with new foods adds excitement to the entire fresh market experience. The friendly farmers are more than happy to advise you on how to use their products.  There is also a strong feeling of  community support when you purchase locally grown products.

2) Fresh, Seasonal Nutrition. If you believe as I do that we need to work with nature and support our environment, than shop locally and eat seasonally.  Seasonal fruits, vegetables and hybrids will be the main source of food available at your local farmers market.  Start treating yourself to foods which were meant to be grown, harvested and eaten at a particular time of year. Enjoy vitamin rich foods the way nature intended us to eat them.  

3) Economical Shopping. In these tough economic times, many people are looking for ways to save money.  What better way to support your local economy and community than to put your money towards local farmers fare.  Another way you will save money is by cutting out middlemen services. This food comes straight from the farmer to the consumer.  Consider purchasing gorgeous  fresh flowers at the market or homemade preserves with the money you saved by cutting out the unnecessary transportation services.  

4) Pick your Own. Selecting your own fruits and vegetables is a fun, inexpensive day out. Blueberries and peaches are ripe for the picking.  Shopping with your kids can teach them about healthy food choices and provide some much needed outdoor family fun.  

5) Wineries.  Although, not exactly a farmer’s market, locally grown grapes make delicious and affordable wines, some of which may even be available at your local farmers market. Check your local listings  during the summer as many wineries even offer live music on the weekends. Try some local, heart-healthy red wines (in moderation of course). So next time you’re considering bringing a bottle of wine to a friends house for dinner, remember your local grape growers! 

The produce in grocery stores can look and smell appealing, (and is still very nutritious), but  it often takes weeks to get foods from farms to the supermarket shelves.  Between international shipping and storage, our “fresh” food may actually be quite dated. Not only is the produce we purchase at supermarkets not as fresh as it could be, but it  may also lose several nutrients and sometimes flavor with age while being transported. The best time to take advantage of your locally grown farmer’s markets is now when the options are endless.  You  may be pleasantly surprised at how many varieties of your favorite foods are grown nearby.  Don’t despair city dwellers; many cities have farmer’s come in to local parks or churches on the weekend – just look for the signs! Keep an eye out for local listings for farmer’s markets, or wineries in your region or search online for pick-your-own options in your community at: http://www.pickyourown.org/. To truly get the farm fresh flavor and full benefit of your favorite fruits and veggies, stop by and support your local farmers markets.

 Next time you open your refrigerator, please glance at the back of this essential kitchen appliance and pull out any “questionable” items that you might not have seen in the recent past. Perhaps you’ll find a yogurt you bought on sale (last month), or funky American cheese or unfamiliar salad dressing. Your first reaction is to possibly check the item for an “unpleasant odor” or “plant growth” and  you might glance at the expiration date of the item. Do not rely on your sense of smell when deciding whether or not to eat a particular “aged” food!

What most people don’t realize is that the expiration dates on most foods are  based on a “voluntary” food labeling system. Federal labeling laws regarding expiration dates are only required on infant formulas and some baby foods. Several states also require food markets to remove dairy items from store shelves based on expiration dates.

The expiration date refers to the last date a food should  be eaten. Basically, foods can be sold past the printed expiration date. My recommendation is to NEVER eat a product past the expiration date. What about other commonly used terms?

-”Sell By“ date. The sell by date is a term which indicates how long to keep the product on the store shelf. The product should be purchased before the sell by date. My family always comments that I “reach back”, when buying items in the supermarket, and I never take the food item in front. That’s because I know that the sell by date is a way for the stores to continue to rotate items, and therefore the newer items are usually toward the back. Although foods might still be “edible” if they are sold after the sell by date, they are not necessarily fresh.

 -”Use By”  The manufacturer of the product, not the Federal Government determines the use by date. The use by date refers to the last date the product should be eaten or used for top quality. The use by date has nothing to do with the safety of the food being sold.

-”Guaranteed Fresh” date. Most baked goods have a guaranteed fresh date. Nothing is actually guaranteed here! Rather the guaranteed fresh date refers to when a product is most fresh. Baked goods obviously are on store shelves for a shorter period of time, so this date may not be “guaranteed” for long! That’s why “day old bread” or muffins are often on a reduced sale rack.

Food stays fresher longer if it is placed in the coldest part of the refrigerator (which should always be below 40 degrees Fahrenheit- 36-38 degrees is optimal). Try not to place uncooked meat or dairy next to the light bulb or on the door (which is opened often and therefore the temperature of the foods on the door is often higher). Always refrigerate perishable food items as soon as you get home!

Because expiration dates are voluntary, they are often not uniform and therefore very confusing. It’s important to remember that the dates on food products refer to “quality” and not food “safety”. Select foods carefully and store them properly. Please make sure your freezer and refrigerator are clean and functioning optimally. Don’t over pack your refrigerator, because air flow and temperature regulation are very important.

If you would like more information on food storage check out:

Cold Storage Chart:

http://www.pueblo.gsa.gov/cic_text/food/cooking4groups/8.htm

Refrigerated foods:

http://www.pueblo.gsa.gov/cic_text/food/cooking4groups/9.htm

Remember the motto ”when in doubt, throw it out”! If you have any concerns about a food item, don’t eat it! It’s best to keep an updated inventory of foods in your home. Make sure you buy foods that you plan on eating “soon”! And clean out your refrigerator, freezer and pantry. Toss foods that you think might be questionable. To avoid wasting money and throwing out food, try to purchase perishable and canned food products in smaller quantites. It will improve the freshness and quality of your food while reducing waste. Remember, enjoy what you’re eating, but stay safe!

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By Guest Blogger Susan Kalish, R.D.  

Summer has officially started and the grills and fireworks are being lit! July 4^th celebrations are starting and this season, just because your social calendar is expanding, doesn’t mean your waistline has to as well. Here are a few tips and tricks to help you  enjoy those summer time BBQ’s without packing on  unwanted pounds.

Eat like a vegetarian, even if you aren’t one.  If you are vegetarian, or are considering a plant based diet (whether it is for your health, love of animals or the environment), it’s a great opportunity to explore the world outside of a typical high fat burger. Opt for a veggie burger, refreshing summer green or bean salad, grilled vegetables and or enjoy the crudités with fresh salsa (and skip the creamy dip).

Skimp on the sides. The side dishes are usually loaded with mayo and mystery sauces that are packed full of calories – such as potato salad, coleslaw and pasta salad. Try your own spin on the side dishes by bringing an accompaniment that tastes good and is good for you. Give my summer bean salad a try (recipe is below). Be creative and experiment with your own favorite vegetables and seasoning substitutes. It’s not to say you can’t have your old family favorites, but if you really want to have Aunt Ethel’s famous potato salad, remember to watch your portions!  

Go Back to Basics. When in doubt, stick to the tried and true. If you can’t bring your own options or they aren’t available at the party, just go back to basics. Chop up a large veggie based salad, grilled chicken or fish and include fruit for dessert. Remember not to embellish the salad with excess dressings or the burger with extra cheese! Take advantage of the beautiful weather and get moving outdoors! Beginners and experts alike can enjoy a nice walk or bike ride, especially on days where you know you might want to indulge. Just make sure you wear SPF and drink plenty of water to stay cool and fit!

Limit Alcohol. Empty calories in alcohol will add up fast. On top of the calories, you are at greater risk for dehydrating or making poor dietary choices. Fill up on higher fiber foods (especially seasonal fruits and veggies), which are lower in calories and will help you stay satisfied and healthy.

Making a party at your home is always the best way to ensure the foods you are eating work for your specific needs, whether the goal is calorie control, health promotion, or just to suit your preferences. When hosting a party at home, you can sneak in healthy choices for you that are also crowd pleasers for your guests. I prepare  traditional dishes  using low-fat dressings or mustard in place of mayonnaise, or use leaner meat (or vegetarian) selections for family parties. Even those who usually pride themselves on avoiding healthy choices might appreciate some more adventurous selections!  Friends and family members who are  calorie and health conscious,  will certainly note and appreciate your efforts.

If  you’re attending a party where there may not be healthy choices available, then bring your own creative entree  or dessert. You can be a gracious guest and be guilt free by bringing  the quintessential dessert, and my personal favorite, sliced watermelon. Juicy seasonal fruits are a  natural healthy treat! Remember, you can enjoy your entrée and everything before and after without the weight (literally or figuratively) of guilt on your shoulders this grilling season. Your hostess, guests, and certainly your figure will appreciate it!        

Summer Bean Salad

Ingredients:

• 1 15 1/2 ounce can chick peas (garbanzo beans), drained
• 1 1/2 cups grape or cherry tomatoes, halved
• 1 ½ cups cucumbers, sliced or diced
• 1/4 cup red onions, sliced or diced
• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• Garnish with finely chopped fresh mint, parsley or cilantro
• Seasonings (optional)

Preparation:

Combine all ingredients and mix well. Refrigerate.

Serves 6

Nutrition Analysis/Serving:

 150 calories, 4 g fat, 22 g carbohydrates, 6 g fiber, 7 g protein

nutritiondata.com

A confrontation with co-workers, disagreements with your children, partner or parents or a seemingly unexplainable traffic jam can all cause your stress level to sky rocket. Most of us know what to eat. And even though we are often bombarded with “weight loss programs” we continue to gain weight as a society at least in part due to stress eating.  

Of course there are are some people who eat significantly less when they are stressed out. Certain people can’t eat or drink anything when their stress levels rise. But most people I counsel often eat to “stuff down emotions”. They know that it’s not healthy. It’s not a desired behavior. But it is very difficult to control.

So if we are not hungry why do we “stress” eat?

 We are social eaters

Even with the recent significant dip in the US economy, we still go out to eat often (or bring in “take out food”) and bond over food. Just turn on a TV soap opera or sappy movie and you’ll see a few friends sitting around digging into a gallon of ice cream or eating pre-cooked cake mix out of a bowl. Between dining out often (without regard for healthy choices) and crying together while sharing a can of frosting, a  social get-together can lead to consuming more calories than controlled eating at your kitchen table.

 Hormones

If you are very stressed out, you probably have an increased level of “cortisol” which is a stress hormone. The more stress you have (and lack of adequate sleep), the higher your cortisol level. Cortisol can cause an increase in “belly fat”, which in turn can increase insulin resistance and could result in an increased risk of developing problems like type 2 diabetes. Some reports even indicate that once cortisol levels are increased, so are cravings for salty and sweet foods.

 Boredom

Downtime is something we all need. But sometimes we don’t know what to do when we have five minutes of time to ourselves. Rather than doing something “positive” (like exercising, which would also increase “endorphins”, a feel good hormone), we simply eat. Think about the things you eat when you’re bored. Usually we go for a less healthy choice like a cookie or chip rather than a carrot or apple.

 Eating In Our Younger Years

When you did well on a report card, participated in a band concert or received a track ribbon your parents probably rewarded you with ice cream! Visiting your grandparents or a favorite aunt often revolved around the powerful aromas of sauces simmering or crumb cake baking. These positive food memories can translate into a way to control stress when we get older. So if you associate Aunt Betty’s home baked Lasagna with fond memories, you might crave it when you need some comfort. If you associate chocolate ice cream with sprinkles with being comforted for a scraped knee, you might desire that calorie rich creamy treat after a challenging day at work or school.

 Avoiding Emotions

Sometimes we eat rather than dealing with our emotions. Rather than confronting a problem, we eat. For a moment, we feel a little better. Food can be an inexpensive easily accessible drug. When a cup cake is stuffed down your throat, you are pushing down your emotions. The result is often weight gain, which will compound the original problem, but certainly won’t solve it.

My advice is to become aware of what causes you to “stress” eat. There is no easy way to stop eating due to stress, however it is very important to realize that it might be an issue in your life. Future articles will focus on the importance of exercise, maintaining a food journal, and good nutrition in the battle against stress eating. Please send along your comments on how you deal with eating and the stress in your busy life!