FAQs from My 10-Week Weight Loss Class (Part 2)

My 10-week weight loss class is over (what will I do with myself?!), but now I'm sharing some of the FAQs from the series.  Last week I posted Part 1, and today I'm posting Part 2 (yes, there were enough FAQs to make this a Two-Part blog post!).  Please feel free to leave me comments with any specific follow-up questions you might have, as I've tried to keep these very brief and to the point. Also, keep in mind that my answers are general and may not be specific to your personal needs.  If you would like to find a Registered Dietitian in your area, visit the Academy of Nutrition and Dietetics website.

While I don't really like to say I have "rules" when it comes to food (who wants to follow rules when it comes to food? Food is meant to be enjoyed!) I do have guidelines (yes, there is a difference).  And, I'm very excited to read the book Food Rules, By Michael Pollan, which was given to me by someone in my class.  Wasn't that so nice?!  I can't wait to read it.  I don't know if I'll follow all of his "rules", but who knows...maybe I already am!

Ok, here are the FAQs, continued....


Does skim milk have less sugar than other milk? No, but it does have less fat and calories. In fact, skim milk is basically fat free, and typically has about 90 calories per cup, compared to 2% milk, which has about 120 calories and 5 grams of fat per cup.  When you switch between different fat percentages (1%, 2%, whole, skim, etc.) the sugar does not change, it's always about 12-13 grams per cup (and that sugar is lactose).

Source: iStock Photo

Gina, you always talk about getting two serving of fish per week, but what if I don't like fish? First I like to encourage trying the less-fishy-fish.  Some people just don't like the stronger flavored fish, like salmon, but they can handle a more mild fish, like cod.   But if that's not the case and you really just can't stand fish (or perhaps you are a vegetarian or have an allergy to fish), my suggestion is to have a meatless meal twice a week instead of a seafood/fish meal.  One of the main reasons it's suggested to have fish twice a week is because it will likely replace a higher saturated fat and cholesterol meal, as well as help you reach your recommended intake of omega-3.  By swapping two meat or poultry meals per week with a meatless meal you will most likely be consuming less saturated fat and cholesterol plus more omega-3 (especially if it's spruced up with extra greens, or foods like chia, flax, walnuts and/or tofu and tempeh ).  Another suggestion would be to supplement your diet with omega-3 from a pill.  This is definitely not going to be as beneficial as eating fish, but.....it might help.  Read more about choosing an omega-3 supplement here (and keep in mind there are plenty of supplements out there that are made from vegetable sources of omega-3).

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Doesn't light olive oil have less calories?  Nope, not at all.  The term "light" can refer to calories, fat, or even sodium, but in the case of olive oil or other oils, it's referring to the color.  There is no such thing as a lighter fat or calorie olive oil (that I'm aware of) and even if there was, why would you want it?!  The fats found in olive oil are superior fats with many documented health benefits.  The key is to just use a small amount (because it does contain a lot of calories), and savor it's delicate flavor.

Source: iStock Photo

Do you recommend protein powder? Not necessarily, but if you aren't getting enough protein (as you age it's more difficult to get enough, and some people with a busy schedule may need help getting protein throughout the day) you may benefit from a simple protein powder.  Make sure it's one that is relatively simple, with a short ingredient list.  Watch out for crazy ingredients and special "proprietary blends" because protein powders have a reputation of containing some whacky and potentially dangerous ingredients (example: caffeine in your protein powder?  Many times you don't even know how much they are putting in there!).  They are also nice for making higher protein muffins, granola bars and granolas (and check out these protein powder Pinterest recipes!)

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Can I eat frozen meals?  Sure.  I do have guidelines though.  I say, in general, lunches should be about 250-350 calories, less than 400 mg sodium, 20 grams or more protein, and should include some vegetables.  For dinner I suggest 400-500 calories, less than 500-600 mg sodium, 20-30 grams protein, and again they should include some vegetables.  Also, I like to recommend adding MORE veggies (why not?!  This will increase the nutrient density and also the volume of your meal, making the satiety factor a bit higher).  Keep in mind just because something is labeled "healthy" doesn't necessarily mean it's a great choice.  Some of the "healthier" frozen meals are really not any better than a boxed mac and cheese, for example.  It's important to really look at labels when it comes to frozen meals, and make sure you are getting some nutrients, not too many calories, and especially not too much sodium.   Overall I would recommend keeping frozen meals as an every once in a while food, for those times when you just don't have time to pack a lunch or make a dinner. 


How often should I eat out?  There is no general rule, at least in my opinion.  But I will tell you right now, less is best.  The people with whom I meet for weight loss consultations and who have the best results are those who only eat out 1-2 times a week, max.  Even during those times they tend to make good decisions (I wrote this post a few years ago about sticking to your goals when eating out. It needs some updates, but it's helpful!).  If you're lifestyle requires that you eat out more often, meet with a dietitian to help you come up with a game plan for what to order, as many restaurants are making it easier to eat healthy (although the portions and sodium content still need work).

Source: iStock Photo

My suggestion? Go online to read the menu before you go out.  Have a game plan and stick with it. This will prevent you from making hasty and often poor decisions at the table.


How do I speed up my metabolism?  It's not true that any specific food can speed up your metabolism.   But here is what can; working out and gaining muscle!  The more muscle you have, the more calories you will burn.   Another tip? Stay positive on your journey to weight loss, and as you continue your journey with weight management.  Read this great article to find out why your attitude can affect your metabolism more than anything.

How can you break a sugar addiction? And how can you give up a food with craving it constantly?!  This is a question for next week.  Yep, I'm going to make you wait!  It deserve an entire blog post.

NEXT FRIDAY:  I'll answer that last question, because, let's face it, it's the TRUE most frequently asked question! 

Thanks for reading.

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

FAQs From 10-Week Weight Loss Class (Part 1)

For the past ten weeks I've been leading a weight loss and management class made up of about 50 amazing people. Most of the people in the class are women, but there are three men.  If you've ever taught a large group class you know that it's easy to get attached to the group (and I'm sure if you are a teacher you completely understand this!).  Needless to say, I'm sad the class is over.  Today and next Friday I want to share with you some of the most common questions I received from the men and women in the class, plus my answers.  I've tried to make the answers short and sweet, but please e-mail me or click on the links I provide for further details.

Source: iStock Photo

That's all the calories I get?  During the first week of the class I weighed each person and gave them an estimate for how many calories they should be consuming, in order to lose or maintain weight (some were taking the class to maintain weight).  Many of the calorie estimates were very low; 1100-1300 calories.  The bottom line is that if someone is currently consuming closer to 2000 calories, and they truly only need 1100-1300 calories, it's definitely a shock, but let's face it, the reason they are overweight in the first place is because they have been consuming excess calories for so long.  The bottom line: The calorie estimate is not something I expect anyone to reach overnight.  It will take time to adjust to a new calorie goal.  It might even take a few months to start really getting good at listening to your body and only eating when you are physically hungry, and stopping when you are full, but not uncomfortable. Once you get that down you will realize that your new calorie goal is not only achievable, but you feel better when sticking to it.


I only get 4 ounces of grain and only 5 ounces of protein, per day?  I like to show people, based on their calorie goal, how many cups of fruits, vegetables, and dairy/dairy alternative they should be getting each day, as well as how many ounces of protein and grain.  Based on the USDA Dietary Guidelines most people only need about 4-5 ounces of grains and protein a day (this is always a shock for people).  Yes, at first these recommendations seem small, and and they are!  But let's not forget two-thirds of Americans are overweight or obese. In other words, the majority of us are eating way too much grain, protein, and even fruit and dairy.  So, while the number might sound small, once again it's a goal for which to strive, not a change to be made overnight.  If you are currently consuming a lot more than the recommendations, simply give yourself a goal to reduce your amounts each week, and eventually you will get to where you need to be (this often means replacing things like grains with more vegetables).

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You've heard it before, "The size of a deck of hards is about 3-4 ounces, so that's a good serving size to stick to when eating protein".  Well, that's true, but if you eat more in a sitting it's certainly ok.  I'd much rather someone eat more protein than the recommendation, than grains (for weight loss and maintenance purposes).

What should I look for on nutrition labels?  This is a tough one to answer, because it depends on your health conditions.  Someone with diabetes might need to look at different things than someone with Celiac disease or someone who is trying to gain weight, or lose weight.  Someone with high cholesterol might need to look for something different than someone with high blood pressure.  But the bottom line is this; If you look at one thing and one thing only, first look at the ingredient list and make sure there are zero hydrogenated oils (trans fats), next, look at the total calories and make sure whatever you are eating can fit into your daily meal plan.  And next?  Well, if you're watching your weight, look at sugar.  My very general recommendation for sugar is about 70-100 grams per day, for the average person (total, including fruits, vegetables, dairy, sugar in grains, and sugar in any extras like desserts).

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Remember, just because something says "0 g trans fat" doesn't always mean it truly has  0 g trans fat!  Read the ingredient list and make sure there are no partially hydrogenated oils, of any kind.

And of course it's also important to look at sodium, and sources of fat.....heck, it's confusing right? This is why I generally say each as fresh as possible, and avoid labels as much as you can!



Is it really best to eat 6 small meals throughout the day? Sure, if you can, but it's not necessarily the best thing, nor is it necessary.  Let's face it, not everyone's schedule allows them to eat six small meals throughout the day.  Most of us work 8-10 hours a day with very few breaks, how would this even be possible?!  I typically say just be sure to eat breakfast, lunch and dinner, and not to let too much time go by before eating again (ie: don't let yourself get to the point of feeling so hungry you will eat whatever you possibly lay your eyes on first!).  After all, if you aren't hungry, you shouldn't eat, so why would you eat every 2-3 hours if your body didn't require the calories at that time?!  Keep in mind this advice might be different for someone who has diabetes.



What are some healthy snacks?
Oh boy, there are lots!  I like to recommend 150-200 calorie snacks, and no matter what, including some protein in your snack.  Here are some options;

• Whole grain crackers and low-fat cheese
• Small apple and a handful of almonds
• Cottage cheese and tomatoes
• Broccoli and a greek yogurt dip
• String cheese and peanut butter (what? is that weird?  haha)
• Popcorn and nutritional yeast (one of my favorite combinations)
• Check out my blog post on healthier snack options
• Check out my Pinterest board with tons of ideas for healthy and unique snacks
• Eating Well has some great ideas too
• See my links on the side of this blog (Snacks!)

Source: iStock Photo

You always talk about Greek Yogurt, Gina, what if I don't like it?  Seriously, I do talk about greek yogurt a lot, because let's face it, it's a great source of protein, calcium, and it's low in sugar.  I have a tough time working with people who don't like Greek yogurt, but.....there are many of you out there (and you know who you are!).  Here are my tips;

• Try different types, because some are thicker/thinner than others and have different textures
• Just eat regular yogurt, and look for a higher protein variety (10 grams per serving or more)
• Add fun mix-ins to make your Greek yogurt delicious!  If you don't like the thickness of it, add some milk to it or almond milk
• Use Greek yogurt as a component of something else, such as a smoothie or a dip, so you aren't just eating it plain.
• Get your protein from another convenient source like cottage cheese or whey protein powder (add this to smoothies, oatmeal, or shakes, or make pancakes with them or power bars/granola bars)

Source: iStock Photo

Sorry about the (all of a sudden) small font.  Sometimes I HATE GOOGLE!!!.....

What's the best kind of bread?  This is a tough question to answer.  Most breads count as about 1 ounce of grain, and considering most people don't need more than 4-5 ounces a day, that's crazy.  I like to recommend the 35-calorie "light" breads for those who love bread and must have it at every meal and/or snack (ahem, my husband) or if you are like me and can control yourself around bread, a hearty whole grain bread (100% whole grain) is probably the best choice.  Bottom line: it depends on what esle you are eating throughout the day (are you already getting too many grains in your diet from pasta, rice, etc? If so, you may need a lighter bread), and whether or not you are getting whole grains from other sources (are you eating mainly enriched grains? If so, you may need a 100% whole grain bread to make sure you are getting some whole grains in your diet).  This is where a supermarket dietitian can really come in handy!

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Is pasta bad?  Nope. Not at all. Just like potatoes, pasta is actually good, but Americans tend to turn it into a "bad food" because a) we top it with lots of stuff that isn't so healthy and b) we can't stick to the appropriate portions.  Keep in mind what I said above; most Americans only need about 4-5 ounces (some need more, some need even less!) of grains a day.  One-half cup of cooked pasta is one ounce of grain.  So, do the math.....a large bowl of pasta (ie: a typical restaurant serving) could easily put you over your limit.

How do I account for added sugar?  Why is it bad? How much do I need?  You can't really accurately determine your added sugar intake, because labels aren't required to differentiate added sugar vs. natural sugar. Just know that if a product has 20 grams of sugar, and contains zero real fruit or dairy, it's all added.  Read my post to find out how much added sugar you should limit yourself to each day (and see how much I get!).  

Added sugar is something you need to limit in your diet because it's...well...void of any nutrients and provides nothing positive to you or your body (other than, of course, a great taste).  Even too much "natural sugar" from fruit and dairy can deter you from reaching your goals because sugar spikes insulin, and insulin is a hunger and fat storage hormone (one of them).  That's a very brief and to-the-point description of why I tell people to try to limit their sugar.  Bottom Line:  Fruit and dairy have sugar, but at least they also have vitamins, minerals, and for fruit, fiber.  Added sugar is something that may not necessarily have to be in the food you are eating.  We need to train our taste buds to enjoy foods with less sugar (and salt for that matter).

Source: iStock Photo

Why is it so hard to meet the sugar requirements on My Fitness Pal?  I've yet to figure out just how the creators of My Fitness Pal come up with their recommendations fro sugar.  I believe my sugar requirements, based on their recommendations, was about 30 grams a day.  Now, if they were talking "added sugars" (sugars added by me to my foods, or sugars added to products by companies who make them) that would be one thing, but they clearly are not.  Consider sugar is found in; vegetables, fruits and milk, naturally, and that you need to get ~2 cups of vegetables, ~1 cup of fruit and ~2-3 cups of dairy (or alternatives) each day...that's ~50 grams of sugar right there, from foods that you should have in your diet each day.  What's the deal?!  I always go in an change my client's sugar recs.  I still keep it low (~70-90 grams) but realistic none the less.

Source: iStock Photo

STAY TUNED: Next Friday I will post more FAQs from my weight loss class.  

To those of you who celebrate, Happy Easter!  And to everyone, have a wonderful weekend.

Thanks for reading.

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

FAQ Friday: Gina, What's Your ONE Best Tip For Weight Loss and Maintenance?

I know most of you enjoyed a delicious Thanksgiving meal yesterday, complete with one, two, or maybe even three (????) desserts.  I'll be honest, I was one of the many Americans who devoured a couple pieces of pie yesterday (and topped them both with homemade whipped cream).  But yesterday was one of the exceptions to the "rules".  The key to staying slim and healthy around the holidays (and really throughout your life) is to not make the entire three months a "holiday" but instead to splurge on the actual holiday; Thanksgiving, Christmas, New Years (or whichever holiday you celebrate).  Same with your birthday.  Many people turn their birthdays into a week long splurge day. That's a problem.  Splurge on your birthday, sure, but when you splurge all week (or for some people it's all month) it's a problem.  I think that's where a lot of us get in trouble.  We turn a holiday or a special day into a 2-3 week or month holiday, when it should just be 1 day. Right?!

That leads me to today's post....

According to the federal Department of Agriculture, the average American eats over 152 pounds of (added)  sugar (from all sources) per year. This breaks down to an average of 32 teaspoons of added sugar per person per day. Most of it is hidden in prepackaged, frozen, canned, boxed, bottled, jarred and other store-bought items.   (Source: "Keeping Your Sugar In Check" )


Do you have any idea how much added sugar the American Heart Association (AHA) recommends?  It's about 6 tsp. for women, and 9 tsp. for men (which equates to 24 grams and 36 grams, respectively).  And that doesn't mean the AHA suggests you aim for that much, it's actually a suggested limit.   And now that we know the average American gets 32 tsp. added sugar per day, is it any wonder why we have a population that is so overweight?

Source: iStockPhoto
Some people start off with a day's worth of added sugar, right when they wake up.

Here is a little review of carbohydrates and "Added Sugar"........

When you look at a food label, this is what you see:

The cereal above has 24 total grams of carbohydrate.  Of those 24 grams, 2 grams are from dietary fiber (less than 1 gram is from soluble fiber, and 1 gram is from insoluble fiber), and 10 grams are from sugar.  The rest?  Those are from "other carbohydrates".


Carbohydrates (Carbon, Hydrogen, and Oxygen bound together) come in two forms (or three, if you consider fiber):

• Simple mono- or disaccharides (glucose, fructose, galactose, maltose, sucrose, and lactose)
• Complex polysaccharides (starches such as legumes, corn, potatoes, bread, and cereals)

• Fiber Fiber is also considered a carbohydrate because it is a type of polysaccharide, which plays a structural role in plants. Fiber is unique because humans cannot digest it.

When you look at a label for milk or plain yogurt, you may see this:



You may not think milk or plain yogurt would have any sugar, but lactose (a type of simple sugar) is found in all dairy products, so that is the "9 g sugar" in this product. On the food label it is considered a carbohydrate, and is under the sub-category "sugar". In my opinion, there should be an alternative sub-category called "Added Sugar". Would you know that the plain yogurt above has zero added sugar? Many of you may have known that, but some may have not. The typical amount of natural lactose (sugar) found in dairy products is about 9-12 grams per serving.  When you get a yogurt with more sugar than this, you can often deduce that the rest is from added sugars.

How do you know if there is added sugar?  You look at the ingredient list.  In the yogurt above, there is only milk and cultures on the ingredient list, no added sugar.  Yeah!  But does that mean the lactose sugar wouldn't cause weight gain (and possibly other health issues) if you consumed too much? Absolutely not. Sugar is sugar, and no matter the source, it will cause problems if consumed in excess.


What about this dried fruit bar?  Check out the ingredients: Pear Puree, Pear Concentrate, Cranberry Concentrate.

According to the nutrition facts, this one bar has 35 grams of carbohydrate, 6 grams of which are from fiber (nice!), and 23 grams of which are from sugar. In this case all of the sugar is from naturally occurring fruit (fructose).  However, cranberry concentrate and pear concentrate are considered added sugars.  Why?  They are basically fruits that have been cooked down and made into sugar.  There is really no fiber in fruit concentrates, or any other nutrients, other than empty calories from the fruit's sugar.  The fiber from this dried fruit bar is from the pear puree.  So how much of the 23 grams of sugar are added?  You'll never really know, you have to guess.  My guess is about 10 grams.  But, do you want to know the real reason I wouldn't eat this bar? It has very little to do with added sugars.  The reason I don't eat bars like this is because I could eat a more filling and satisfying piece of fresh fruit (ie: an apple or a pear) for about 10 grams less total sugar (and more nutrients!).  Yes please.



Always remember that all sugars (even "natural sources" like fruits and dairy) need to be limited in order to maintain a healthy weight, and healthy body.  I generally suggest sticking to a diet of no more than 3 cups of dairy (dairy has sugar, and too much dairy means too much sugar, who cares if it's natural!?) 1.5-2 cups fruit (yes, you can get too much fruit, because once again, natural sugars add up to weight gain too!) and ~150-200 calories of "extras" (beer, wine, ice cream, butter, added sugars, whatever!) per day.

Source: Diabetic Living Magazine.  Notice the meal on the right has only 7 grams of added sugar, and the meal on the left has 50 grams (double a day's worth).

Ok, so how the heck do you really know how much added sugar you are getting? You don't, you have to guess/estimate. But don't worry, one of these days companies will be required to list added sugars!  Meanwhile, here are some tips.

Reduce your added sugar by doing the following:

1)  Choose plain yogurt instead of flavored
2)  Choose plain oatmeal instead of flavored oatmeal
3)  Add flavor to your oats and/or yogurt by adding things like non-caloric sweeteners, unsweetened cocoa powder, or fresh fruits/berries
4)  Don't make sweetened beverages a staple in your diet
5)  Look for reduced-sugar versions of your favorite foods (Such as jellies and jams)
6)  Choose cereals and snack bars with 10 grams of sugar, or less (especially if there is zero fruit in the bars or cereal)
7)  Learn the different terms used on labels, which mean "added sugar".  Here is a great list.

QUESTION:  What are your tips for reducing your added sugar intake?

Want to read more about added sugars, and health? Check out this recent article from Today's Dietitian Magazine.  It's worth reading if you have the time.  This article was also interesting, because it hinted at new higher prices for sugary foods.  Wouldn't that be nice?!  Changing our environment, one step at a time.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.