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).

Source: iStock Photo

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!)

Source: iStock Photo

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.

My Fitness Pal: Changing Your Goals (Motivational Monday)

Happy New Year's Eve!  Being the new year and all, many of you have probably resolved to lose weight or to start eating healthier.  Today I want to motivate you to start recording your food!  I already posted about the best food tracking apps (be sure to read the reader comments for even more ideas) and how I believe tracking food is helpful because it makes you more mindful, but you can read a bit more about how tracking your food can help you lose (or maintain) weight here and here, and here  (you know, just in case you weren't convinced!)

This is my lunch that I pack almost every day.  When I was using My Fitness Pal I found out the lunch that I once thought was about 500 calories, was actually about 700.  HA!  The little things you find out with fun food apps :)

As I said in my last post, I decided to use My Fitness Pal (MFP) for about 3 months before I slipped into my dress for my September wedding.  I didn't use it to lose weight, but to maintain weight (it's hard to stay on track when you have showers and other weddings to go to before your own wedding!).  I quickly learned that for someone with a history of an eating disorder, using an app to track calories isn't so smart.  While it helped me for those three months, I deleted my account as soon as I got back (Nick made me, and I'm glad he did).  So before I go on and explain my tips on setting up an account and setting goals on MFP, I want to say that if you have any history with an eating disorder, please do not use a food tracking app. It's just not smart.

When I first started dating Nick 7 years ago (when this photo was taken, I still had disordered eating tendencies.  I told him a few years ago that he needed to put me in my place if he ever noticed me becoming obsessive again.  He kept his promise.  Such a good guy.

Today I want to give you 5 tips I give my own clients for setting goals on MFP (or other food tracker apps).  Tomorrow (if I make it to the computer....) I will post about why it's important not to record your workouts. Yes, you read that right.  That doesn't mean don't workout.  Read tomorrow to learn more.

Source: iStock Photo

Ok, let's begin!  When you create a MFP account (or any other food tracker account), they ask for your age, weight and activity level.  Then they (the program) create goals for you based on the information you provide.  These were my goals, created automatically by the app.

Here are some general tips for changing and personalizing your goals;

1.  Take it from me, it's best to change the recommended carbohydrate percentage from 55% to 45% if you're trying to lose or maintain weight.  My Fitness Pal gave me a goal of 239 grams of carbohydrates per day (which is 55% of my total calories).  Wowza, that's a lot.  My average carbohydrate intake is much lower than that, and if I would have strived for 239 grams per day, I would have put on weight.  Period.

2.  Below are the micronutrient, sugar, and fiber recommendations given to me by MFP.  I don't like them.  For starters, 2500 mg sodium is slightly high (although for some people this is probably pretty low, sadly). It's even higher than the completely outdated Daily Values you see on food labels. The bottom line?   For most people 1500-2400 mg is a good goal.  If you eat out less, eat more whole fruits and vegetables, and less processed foods, this shouldn't be a problem.  You may notice for your first few days or weeks this is hard to achieve, but make it your goal, and you'll not only be healthier, but you'll lose weight because you'll be making better food choices.

3.  Make your fiber goal 25-30 g.  Why not give yourself a higher number to strive for?!  This will motivate you to choose more whole grains, fruits, and vegetables.

4.  While I'm a huge proponent of limiting your sugar intake (especially if you're trying to lose weight) the 35 g sugar goal, listed above, accounts for fruit, vegetable, dairy, grains, and added sugars.  Thirty-five grams is absurd, and it's really difficult to stick to that goal while maintaining a balanced and healthy diet.  One cup of most fruits contains about 30 grams of sugar alone, so.....a goal of 35 grams/day is ridiculous. A more reasonable goal would be about 70-100 grams (generally speaking). 

Source: iStock Photo

I'm not saying go eat a bunch of candy bars, but instead consider that you get 12 grams of sugar in one cup of milk, about 15-30 grams in a piece of fruit, and then various amounts in vegetables.  As for added sugars, read my post here to learn an appropriate limit (wouldn't it be nice if these apps actually accounted for added sugars vs. natural sugars in fruits, veggies, and dairy?! First we need to convince the FDA to require added sugars to be separately listed on nutrition facts!). Bottom line:  for most people, a sugar goal of 70-100 grams per day should be perfect. If you already eat that amount, and still can't lose weight, aim for less.  Aim to get most of your sugar from dairy, fruits, and especially vegetables.

5.  Remember, the calorie goals should be considered more like a recommendation.  It's ok to go under on some days, and over on others, just as long as your average calories are close to those given to you by My Fitness Pal.  Don't make it a goal to reach those calories every day, because one day you may not be very hungry.  You still need to eat intuitively, right?!  If you continue eating just to reach your calorie goal, and despite not being hungry, the app is pointless.  Sometimes the app overestimates calories, so if you think you could manage eating less, you should.  It could also go the other way around.

QUESTION:  Do you have any tips to provide about My Fitness Pal, or any other nutrition/food tracker app?

Stay tuned for tomorrow's post, which will be about adding exercise to My Fitness Pal.  I tell my clients not to add their exercise......and you'll see why tomorrow.  BE SAFE TONIGHT AND HAVE A GREAT NEW YEAR'S EVE!  I'll see you next year (unless I wipe out in these killer new year shoes!)

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.

What's the Best Diet and Nurition Phone App? (FAQ... Saturday)

I've been a dietitian for over six years, and I'll tell you right now that my most successful clients are those who record their food, daily.   It doesn't even matter what their goals are; whether it's to lose weight, eat more fruits and vegetables, eat less saturated fat, consume more fiber, or decrease their sugar intake, recording their food on a mobile app or website inevitably is the key to their success.

You can use your iPhone or other smart phone to track your calories on some of today's most popular food and calorie tracking apps.  You can also use your computer.

Simply put, by recording your food you automatically become more mindful of what you are eating. You literally have to think about every single thing you consume!  You can't just pick up a piece of chocolate and pop it in your mouth. You have to record it.  You have to be responsible for what you eat. You have to think about what you eat, and that can often make all the difference.

I'm not going to pretend like I really know what the best food and calorie tracking phone application is, as I haven't used them all.  In fact, the only one I'm personally familiar with is MyFitnessPal.  However, I've had clients who have used Lose It, and Sparkpeople, and I always hear great things about those apps.  But when I wanted to prepare for my wedding back in September, 2012, I chose MyFitnessPal simply because I had heard more about it, and it seemed the most user friendly for my personal needs.  I was able to log onto my account on my computer, and on the run (on my phone).

I used MyFitness Pal to get me ready for my destination wedding in North Carolina. I didn't use it to lose weight, but to maintain it.  With so many showers and other celebrations that accompanied the pre-wedding months, MyFitness Pal was a lifesaver.

I always have snacks at night, but I never really knew how many calories I was consuming until I started recording them.  I had a rough estimate in my head, but I used MyFitnessPal to add up the calories in my nightly snack ("Gina's Nightly Snack") so I knew exactly how many calories I was getting.  Next, I added it to my diary every morning so I could always account for it right away, I never skip a night of my nightly snack!  I was also sure to add anything else I ate, even a 15-calorie popsicle and 1/3rd of a piece of cake (those calories add up!).

How many times are you faced with a table of delicious foods and you don't know how to control yourself?!  Knowing that you have to record what you eat, sometimes you will automatically eat less.

Then there are those foods that you can't really find on any food and calorie tracking apps, because they are from small chains that don't post their calories online.  That's when estimates are necessary.  This was Nick's Banh mi sandwich, below.  I took several bites of it and estimated (simply by how fatty and delicious it tasted) that it was about 150 calories worth of bites.  I could be slightly off, but at least I accounted for it, and like I said, that makes a huge difference!  Those bites weren't ignored.

I recently found two great articles that described some of the most popular calorie tracking (And general health and wellness) smart phone apps;

Smart Phone Diet Apps--Part 2 Track Your Food and Exercise

(This is a great article to read if you are trying to decide which calorie tracking app is best for you)

Smart Phone Apps for Heart Health

(This includes some calorie tracking apps, as well as general heart nutrition apps, quit smoking apps, and even exercise apps.  I liked this because the apps were all reviewed by professional registered dietitians)

Don't have a smart phone?  It's ok!  Use your computer, or record your food and calories the "old fashioned way" (haha, old fashioned....).  Get a calorie counter book and a diet journal. That's all you need!

I quit tracking my food and calories the day I got to North Carolina for my wedding, but I'll tell you that I learned a lot about being mindful just by recording my food for a couple months.  There might be a day when I decide to track my calories again, just to get back on track, but for now I think I'm ok on my own.  I  mean....I'm a dietitian.  I already think about food all the time!

QUESTION:  What's your favorite app for recording your food and tracking your calories?

Stay tuned for Monday and Tuesday's posts, which will provide some tips on using My Fitness Pal (such as, why it's important to change some of the goals they create for you!) 

Thanks for reading!

The Candid Rd

A Reduced Fat and Lower Calorie Avocado?

I can't remember who blogged about SlimCados about two or three weeks ago, but ever since I saw that post I really wanted to try one. Last week I finally found one at the local supermarket and of course I just had to try it.


They claim to be 50% lower fat and 35% lower calorie compared to the leading California avocados. I'll tell you right now, it's not worth it.

I'm not just saying that because I'm being picky. I mean, I eat Better'n Peanut Butter all the time and it's clearly not better than peanut butter. I think with the SlimCado it's just so bland and void of flavor and creaminess that it's just not worth it to me.

It's almost as if the green color in avocados is what holds all the flavor, because as you can see the SlimCados are more yellow. I could have done without them on my lean beef tacos with grilled red pepper, brown rice, and baked beans (yeah, I said baked beans!). Nick agreed.


In case you were wondering, SlimCados are still a great source of vitamin E, fiber, B-vitamins, potassium, zinc, and monounsaturated fat. It may be worth it to try one if you are really trying to watch your fat and calories, but for me, as with most things, I'd prefer to eat the real thing, just less of it.

And on another note, can you tell which tomato is home grown?

If you guessed the bright red one on the right, you would be correct. All that extra red pigment signifies more health-promoting lycopene. What's not to love?! After our bountiful tomato summer, I doubt I'll ever be able to eat another non-homegrown tomato again! Ok, maybe I'm lying.....

QUESTION: Have you ever tried a SlimCado??

In other news, I said YES to the DRESS on Saturday! I know I have an entire year before I get married, but I'm a planner so I thought I would start early. The lady at the dress shop said it would take six months to get in, so I'm pretty happy that I started so early! I can't wait to show everyone. And for all of you who have yet to get married, I have one tip; try on all dresses that you like, even if it's not something you ever imagined wearing. The dress I chose was one I would never have imagined choosing, in a million years.

Do You Have IBS? FODMAPs May Be the Culprit

If you've been following my blog for a while, you know I'm on a diet. It's not a weight loss diet, and it's not some stupid cleanse diet or whatever, it's a diet for my IBS (irritable bowel syndrome), and it's been a lifesaver. I posted my IBS story here (this was before I had learned about the low FODMAPs diet for IBS), and I posted a bit about the low FODMAPs IBS diet here. As it turns out this diet is becoming more and more popular throughout the world, and recently my favorite magazine; Today's Dietitian, wrote an article all about it.

Ever since I've been on this diet I have felt about 1000 times better, and my quality of life has increased tremendously, so I'm not surprised that other people are slowly starting to find this out as well. Imagine going your entire life with constant bloating and gas. It's not fun (not for me or anyone around me.....). Now I can finally say my gas is under control, and all I did was change my diet! Food really is the best medicine, but I guess it can also be your worst nightmare. Here are some important points from the article in Today's Dietitian;

What are FODMAPs?

They are short-chain carbohydrates that tend to be malabsorbed in those with IBS. The acronym stands for:

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols

Why are these foods considered "trouble foods" for those with IBS?

The short-chain carbohydrates tend to be malabsorbed in those with IBS (and even those without it, but the side-effects aren't as bad for most people). The malabsorbed carbohydrates typically end up undigested in the colon, where gut bacteria happily ferment it and thus produce gas and bloating. Not fun.

What are some foods that contain FODMAPs and which those with IBS should avoid?

You will likely find hundreds of different food lists of "foods to avoid" on the internet, which could quite possibly lead to confusion (some people have told me this). The article in Today's Dietitian, as well as the booklet you can order (see the right side of my blog) seem to be very consistent. I have stuck with these lists.

FODMAPs exist in some very commonly consumed foods, which is why many people with IBS have trouble figuring out the exact cause of their discomfort (I've heard this before, "everything I eat causes a problem!!") . Here are some examples of problem foods;

Fruits: Apples, pears, peaches, mangoes, dried fruits

Vegetables: artichoke, asparagus, brussels sprouts, broccoli, onion, beetroot, chicory root (Inulin), beans and soy products (don't want to give up your beans and soy? BEANO can help with these!)

Grains: Wheat, rye

Sweeteners: Sorbitol, mannitol, xylitol, malitol, HFCS, agave, honey

Spices: Garlic (garlic is found in many, many foods, and unfortunately it tends to cause the most severe issues in those with IBS).

** Visit this link for a more complete list (scroll down all the way once you get to the site), or order one of the helpful booklets on the right side of my blog (Or check out my latest blog post for more helpful resources) **




What are some foods that those with IBS can enjoy instead of some of their favorite fruits, veggies, grains, and dairy products?

Fruits: Berries, cantaloupe, honeydew, oranges, ripe bananas

Vegetables (**Most of these can only be eaten in limited quantities): Squash, spinach, kale, sweet potatoes, tomatoes, eggplant (although eggplant does give me, personally, some problems...)

Grains/Starch: Quinoa, rice, oats, popcorn 

Sweeteners:  Stevia, sugar, brown sugar, molasses


Spices: Cinnamon, pepper, salt, cumin

Please feel free to ask me any questions about my own journey adapting to the low FODMAPs approach to IBS management, or any other questions you might have! I'll tell you upfront that it was very difficult at first, and still is (especially when I'm out to dinner or at a dinner party) but the difference it has made in my life makes it all worthwhile. The most difficult part about this diet (for me) has not been giving up wheat, but giving up onion and garlic. I just love onion and garlic! I now have to read all ingredient labels very carefully, as garlic and onion seem to appear in many sauces, specifically ALL spaghetti sauces!

Question: Have you had to make a major change in your life, which was difficult but well worth the effort?!

**** FOR AN UPDATED LIST OF RESOURCES CHECK OUT MY MOST RECENT low FODMAPS POST!