Flexitarianism

Bite into a Healthy lifestyle: Flexitarian

What is a flexitarian? 

“Flexitarians” are those individuals that consciously reduce their meat intake for health reasons but still occasionally enjoy animal protein. A flexitarian is included as a “plant-based diet” meaning you consume mostly plants. Other plant-based diets are: vegans (no animal products at all), lacto-ovo-vegetarians (no animal flesh but allows dairy and eggs), and pescatarians (no animal product except fish).

How “occasional” does a Flexitarian eat meat? It can range. Some eat meat 1-2 times a week while others eat meat 1-2 times a month.

The benefits of decreasing meat consumption

 You are helping the environment

All meat is not created equal. Lamb, beef, pork and cheese generate the most greenhouse gases. Some amount of greenhouse gases are good because they help the Earth stay warm. Unfortunately, humans have greatly increased the amount of greenhouse gases in the atmosphere. More heat is absorbed which brings negative consequences to Earth’s systems and life, such as the polar caps melting.

 Lose weight 

In a recent study, the BMI of fish eaters, vegetarians, and particularly vegans is lower than meat eaters.

Lower Risk of Disease 

Deceasing meat consumption lowers your risk of:

(1) Type 2 Diabetes 

(2) Cancer  

(3) Heart Disease

Red meat is specifically linked with higher risk of type 2 diabetes. If you swap one serving of meat for ¼ cup of nuts every day, it decreases your risk by 21%. Substituting with whole grains reduces risk by 23%.

 Live Longer and Happier  

Diets that are rich in fruits and vegetables are linked with longer life span. In addition, new research has shown that increasing fruit consumption increases happiness.

Getting it ALL on a Plant-Based Diet    

A plant-based diet has a surplus of many vitamins and minerals but keep in mind there are a few nutrients that cannot be overlooked. Attention should center on: protein, calcium, vitamin D and vitamin B12.  

Protein

Some foods to increase protein intake are: Whole grains can have up to 6 g per ½ cup. Vegetables can contain 3 g per ½ cup.

Legumes (beans) and tofu are also great sources of protein in a Flexitarian diet.                                                                                            

Vitamin D
Aim for 10 minutes of sunlight exposure a day. Consume vitamin-D fortified foods, such as  soy milk and orange juice.

Calcium
If not consuming dairy, choose 2 servings of calcium-fortified foods, such as milk alternatives,and tofu. Also, choose one daily serving of dark green leafy vegetables.

Vitamin B12

Available only in meat, fish, eggs, and dairy products.  This vitamin is concerning for Vegans especially (they must take a supplement).

Be Aware and Plan/Shop Accordingly:

• Extra food preparation (chopping veggie) 
• Unfamiliarity with food (tofu, tempeh, wheat gluten)

How YOU can “Flex” to Flexitarian Health

Meatless Mondays

Meatless Monday is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet.

Restart Healthy Habits

Monday is typically the beginning of the work week, the day when individuals settle back into their weekly routine. Over weekends, our eating habits can get out of hand. A weekly reminder to restart healthy habits also encourages success.

Save Money 

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

Tips for a Healthy Plant-Based Eating Style  Shop for plants first. Instead of planning your menu around meat, plan it around plants. Think “yes”. Don’t dwell on what you can’t have, think about what you can have!  Keep it simple. Not every meal has to involve cookbooks and cutting boards; it can be as easy as black bean burritos, vegetarian chili, or hummus pita sandwich.

Lose Belly Fat with HIIT

Personal trainers, fitness experts, and dietitians get asked the same questions a lot.  "What exercise can I do to lose my leg fat? Arm fat? Hip fat? Belly fat?" Unfortunately, it is not really possible to target weight loss in one area just by lifting weights or running. Although any type of exercise will hep lose overall fat spread through the body, spot-target is not possible. There is only one type of training that can spot-target fat loss, specifically in the belly area, and that is HIIT.

What is HIIT?
HIIT stands for High Intensity Interval Training (or exercise).  It is a type of workout that changes pace/speed in intervals.  As the name suggests, high intensity is the main component to the workout.  This high intensity will be different for each individual. For me, high intensity is a sprint. For my mom, high intensity would be a power walk.  High intensity should feel uncomfortable and difficult, but don't fret, because you'll only be doing this for 30 seconds. Then you'll adjust to a comfortable pace for 1 minute. You will switch between these 2 paces, hence the word interval in "HITT". I have included my routine at the bottom of this blog post so you can refer to the times! The overall workout only has to be about 15 minutes long. It can be hard to get into it at first, but when you do, your body will thank you.

Benefits of HITT
HIIT is more effective than normal stead pace exercise routine.  It is the only exercise that will spot-target abdominal/belly fat.  Also, you can complete the HIIT workout in less time while still burning the same amount of calories. 15- 20 minutes of HIIT is adequate. You can also do HIIT on an elliptical, bike, outdoor track, or even as a bootcamp style workout.  The whole point is to interval between high and moderate intensity; exercise at a high intensity for 30 seconds and moderate intensity for 1 minute.

Science
So how does the HIIT help specifically with belly fat loss?  Well when you are sprinting (or working at a high intensity) your heart rate will significantly increase resulting in more calories being burned. Reaching 170-180 bpm is ideal during the high intensity interval.  Sprinting also engages your abs and other leg muscles that aren't as engaged when just going for a 40 minutes jog.
There is a whole lot of support out there regarding HITT and belly fat loss.  Here is a research article if you would like to know more:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

My Routine
I do my HIIT training 2-3 times a week on a treadmill or track. Of course, each person will run or sprint at a different pace, so adjust accordingly. Here is just an example of what I do:

Also, I am adding in an interesting read: The Best Treadmill! 

If you are looking into getting your own treadmill for home, check out this article. 

I personally LOVE the treadmills with the 1-10 speeds on there. Instead of clicking through the speeds, I just push the number! (Ex: 6 for 6mph) Saves me some time.

If you have any questions, comment below! Thank you for reading. 

The Difference Between a Dietitian and Nutritionist

"I'm going to be a nutritionist!"
That's what I use to tell people when they asked about my future career. Little did I know that anyone can claim to be a "nutritionist" just by reading some diet books or taking a nutrition class.
I heard the words "Dietitian", "RD" and "Dietitian Nutritionist" when I started my Nutrition and Dietetics program at Loma Linda University.  I realized I have been using a less credible label. So you don't make the same mistake I did, I am going to tell you the difference between a dietitian and a nutritionist.

I would also like to make one thing clear:

All dietitians are nutritionists but all nutritionists are not dietitians.  

Credibility
According to the dictionary, credibility is "the quality of being accepted as true, real or honest". We read articles and watch videos about nutrition, but we don't know where the source is coming from. There are so many diets and weight loss programs out there, but who is right? Make sure that the source you are reading is credible. The most credible, from a nutrition standpoint, would be an RD (Registered Dietitian). MD (Medical Doctors) may be seen as credible but take into consideration that in medical school only 1 nutrition class (or none at all) is usually required. So be aware of who is writing articles and giving tips about nutrition.

Education
When a nutritionist is preaching about meal plans and eating a particular diet, just keep in mind that they are NOT a nutrition professional. Perhaps they have read a few books on their own. Dietitians go to school for at least 4 years earning a Bachelors degree in nutrition. Classes include metabolism*, chemistry, food services, food science and other nutrition classes that dig deep into understanding human nutrition. Some go on to earn a masters and/or a doctorate degree in nutrition.

Practicum Hours
Dietetic students must complete 1200 hours of practice in a community, administrative, and clinical setting. Therefore dietitians have a lot of training in their field. Nutritionists don't have real life experience working under a registered professional. They aren't required to complete hours of practice like a dietitian has.

Registered Dietitian (RD) Exam
Dietetic students have to take a national exam to officially become a dietitian. Not only do they have to know about diets and weight loss, but they also have to study medical nutrition therapy, foodservice management, and much more. Many nutritionists are not registered, but might have certifications that are not recognized by the Commission on Dietetic Registration (the credentialing body of RDs).

Continuing Education 
Finally, dietitians must complete 75 continuing education hours every 5 years.  Nutrition is constantly changing and new research comes out every year. So dietitians must be open-minded to new studies on different foods. Nutritionists usually stick to the same oats, chicken, rice, and veggies meal plan, with no further education.

Just know that anyone can claim to be a nutritionist. So before you spend $20 or $150 dollars on an online meal plan, make sure you know who you're talking to. Nutritionists can post whatever they want and honestly it's a great way to make some extra cash.
If you really would like some credible nutrition articles to read, follow an RD on your social networks!
Here are a few of my favorites on Twitter:
1. @NicoleOsinga_RD
2. @ScritchfieldRD
3. @JackieVegaRDN
4. @DietitianJeJe
5. @Ellie_Krieger

Also checkout hashtags #dietitian and #dietitiannutritionist to find more!

Proof Read by RD, JeJe Noval. 

Probiotics and Acne

As most RD's and dietetic students, I am passionate about nutrition and using food to treat everything, including acne. I have tried just about everything when trying to treat my acne. I've tried cutting out sugar, eating clean, drinking plenty of water...  which all help with feeling great but still did not fix my acne problem. I went to see a dermatologist a few years ago and she always prescribed a face topical (which does work). As long as I use the products (Epiduo and Acuya), my skin is clear. When not using them, the breakouts occur after a few days.

A month ago my mom said that probiotics may help my skin. (you know moms and their strange remedies though, so I was a little skeptical).  I have learned from my professors the benefits of probiotics so I decided to listen to my moms "theory" and started a probiotic supplement.

I have been taking a probiotic tablet everyday for the past month and my skin has been clearing up. I have not used my face topical and no major break outs has occurred. I am going to continue taking the probiotic for 3 months to see if the acne resolves completely.

Being the curious student I am, I tried to look for some credible research out there that supported probiotics helping acne. Well the good news is that there are studies that support probiotics helping acne! This group of researches found that there is a certain strain of bacteria (a good bacteria) called L. acidophilus that is an internal means to treat acne. 

The Science
So there is this thing called the gut-brain-skin axis. All three are connected. The bacteria in our skin that causes acne is called P. acnes (hence the name "acne"). A beneficial bacteria, L. acidophilus has been found to basically balance out P. acnes. When we balance our gut with good bacteria, there are some positive outcomes. A healthy gut contributes to overall health. 
Also, because this gut-brain-skin axis includes the brain, there is research that supports that probiotics also hep with depression. 


In Summary
So the overall message is to include a probiotic in your day. It doesn't really matter which brand, as long as you make sure the strain L. acidophilus is in it. You can also find probiotics in foods such as yogurt, kefir, Kombucha and others. So if you aren't into supplements, L. acidophilus is found in the fermented dairy products.

Here is a link to the article if you are interested in more details about it:

https://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-3-1

Thanks for reading! :)

New Nutrition Label

I was so excited to hear from my professors that the nutrition label was changing and the FDA finally posted a picture of it!

Changes to the label:

1. Servings per container is the first thing you read.
Many people didn't notice that there was 4 servings in that pint of Ben and Jerry's they just ate.
2. Serving size has larger font and is bolded. 
This might motivate more people to measure when cooking. This goes together with the servings per container.
3. Calories is HUGE! Easy to read for everyone to pay attention to. It will be especially helpful for my mom because her eyesight is diminishing.
4. Grams of added sugars and percent daily value. (FINALLY) If you have ever seen Fed Up or That Sugar Film, you will truly appreciate this addition. This is definitely my favorite part of the new nutrition label.
5. Vitamins and Minerals are different and include mcg or mg. Vitamin D and potassium have replaced vitamin A  and C. Also, you can compare the mcg/mg to what is adequate for you individually.  For example, a woman over 19 years old needs about 17mg of iron. On the label, you can count the 8mg instead of using the percent daily value.

I hope everyone likes the new changes and utilizes them, especially the added sugars section. If you are interested in learning more about sugar and the effect on your body, I recommend watching:
1. That Sugar Film  2. Fed Up (I believe it is on Netflix)



Nutrition Dietetic Student,
Tatiana Keay 
May 25, 2016

Sources: http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

Cultivate Women

I've been feeling stuck for a few months but I can say now that I am refreshed! The past two days have been well spent at a conference at my church. God is so good and I couldn't be thankful enough for Sandals Church. Sandals saved me during a difficult time in my life, married my husband and I, and spiritually feed me every weekend.
My top takeaways from this conference:
1. Honor the man that he will become. 
I love my husband so much but sometimes I get tired. Sometimes I feel like he isn't trying hard enough so I don't feel like trying either. I have a change of heart now though. Even if he is acting up, I will still honor him as the man he will be one day. In pre-marriage counseling, I learned that honor and respect are two things a man needs from a marriage.
2. Become biblically literate. 
I need to know what's in the Bible. Growing up in Catholic schools my whole life, I do remember most of the stories. But I have never read the bible myself, for fun. There is SO much wisdom in that magnificent book. It'll take discipline and I hope to find a great workbook to go with it when I finally sit down and decide to read the whole thing.
A couple years ago, I learned a cool beginner tip to reading the bible. Start at Proverbs. There are 31 chapters and there are 31 days in a month (usually). Read one chapter a day. Proverbs is full of advice on life that I could use. I am going to do this program again at the beginning of next month.
3. Kindness and knowledge cannot be separated.
I'm sure you can think of someone who is really knowledgable but isn't very kind. A woman can be so biblically literate yet know know will find her credible due to her unkind heart. Kindness gives you credibility. With kindness and knowledge, women can change the world.
The theme of the conference was kindness. I have always struggled being nice especially in high school. But over the past few years I have been trying to be a good person. Kindness is my new goal.
4. Be curious. 
Why is that person unkind? They must be going through some heartbreak or other hurt. Understand why that person is being mean and don't judge right away.
5. Be the person you wish you had. 
I wish I had a person in my life that would encourage me and adore me for who I am. Someone with wisdom and love for God. Someone who could keep me on my path and hold me accountable.
6. Keep your mouth shut.
If unkind words are about to leave your lips, just shut them. If you are around someone you really don't like, keep your mouth closed. Even though it's unknown that you are being kind by NOT saying anything, God knows.
7. Enjoy your body NOW.
I am guilty for always critiquing my body. I could really work on my legs more. I need my abs to be more defined by summer. After I have kids and as I grow older, I am going to miss my current body! I know that I should love my body the way it is. But sometimes I get carried away with perfecting it. Working out and eating a balanced diet is my life and career. I just need to embrace my body and appreciate the improvement instead of fixating my thighs, hips, and arms.
8. Love fearlessly.
Love all the way. Be so in love with life and everything around you. In "The Power" by Rhonda Byrnes, love is a powerful feeling. Loving brings so much good into one's life. After reading that book, I definitely changed.
9. Face what you fear.
I have a fear of public speaking. I never liked presenting in class or talking in front of crowds. But God works in the funniest ways. He probably laughs from heaven sometimes. Whenever I say I'll never do that God responds LOL. I know I am being called to change the world. I know that someday somewhere I am going to have to speak... in front of a crowd. So I'm facing my fear every time I give a presentation (which is 7 times this quarter). The areas of our life that we are weak is where God anoints us.

Hello world!

Hello all! I am Tatiana. I guess I'll admit I'm a little new to blogging. Today was definitely one for the books so it got me motivated to write my first post.
I am a nutrition and dietetic student at Loma Linda University. I've lived in SoCal my whole life but I plan to hopefully get out of here one day. My husband is in the military so we will probably get stationed at multiple places over the next 10 years. Speaking of my husband... I met him in Anatomy and he is the love of my life. We got married in December 2015 and our relationship has been such a journey.
I love fitness and nutrition and mental health. Those are the topics I will blog about most. I like to read self-improvement books, especially those on audio because I can listen to them in my car. I am really interested in positive thinking and living a healthy lifestyle. I love swimming in the ocean and snowboarding during the winter.
I live my life for God. He keeps me strong during the difficult/stressful times in my life (like today). I owe it all to Him.
Thanks for reading and I hope I can get to know more about my readers as well :)

Love Always,
Tatiana Keay