Looking for "Clients"
Friday, October 7, 2016
Anyone interested in being a "client" for one of my nutrition counseling projects, please let me know before October 19, 2016.
Positive Eating
Tuesday, August 30, 2016
Positive Thinking Eating
If I didn’t go into nutrition and dietetics, I would have gone after a positive psychology degree. Positive thinking is an emerging subject. There is a lot of research supporting positive emotions and increased health. Currently in my summer religion course we are reading God, Faith, and Health by Levin. It is a great read relating positive emotion and faith to good health.
Brief overview of positive thinking
I have read so many books now about "positive thinking" and "changing your perspective" to realize that the law of attraction is the common denominator. The Law of Attraction is a real law (like gravity) in which what you think/feel is attracted into your physical life. Everything is vibrating. Your laptop, your hands, the walls, the air. Your feelings also give off a frequency. You know the difference between a negative feeling and a positive feeling. Well each emotion gives off a different frequency into the world. By the Law of Attraction, this vibration goes off into the universe and will return one way or another. So that Golden Rule, "do unto others as you would like done unto you" is basically the same thing. What you give off into the world (kindness, love, anger) is what you'll receive back.
Positive Thinking and Diet
About 90% of the people I come in contact with diet or have some sort of food restriction. I don’t know the mindset of that person but having a restrictive relationship with food is not healthy. Extreme restrictive diets are not affective. They might be working in the moment, but not long-term. Most of those 90% crash dieters already know that making it a lifestyle change is more healthful.
I want to encourage a new idea: Positive eating. You can compare this to mindful eating. However, “positive eating” is feeling positive emotions before and after eating. No guilt. No shame. Only love, satisfaction and gratitude.
This sounds nuts! Like I haven’t heard that one before… Yes it sounds crazy to be grateful and feel love for the food you eat but those who pray and bless food before meal times are doing a similar thing. After eating a meal or snack, you should feel reenergized!
Positive Eating Challenge
This is a 30 days challenge.
DAY 1-10: The first 10 days are simple. Be grateful before and after eating each meal. You can bless your food, pray, whatever you feel is comfortable. For example: "I am so grateful for this food because it is going to nourish my body and increase my health!" You can give thanks in your head or out loud. Get you spouse, family, and friends to join you!
DAY 11-20: Try mindful eating. This includes not rushing! With each bite, savor the flavor and "experience" the food. This exercise will come in handy when you are craving something sweet. After a few bites of eating something sweet, our taste buds get used to the flavor. So the first couple bites should really be enjoyed and perhaps that will be all you need.
DAY 21-30: Guilt-free meals! If you want to eat a donut, do it! Having a treat every once in a while is totally fine. Restriction is what causes binging and weight gain. When you eat a cookie and think "I'm going to gain weight from eating this", you probably are due to the Law of Attraction. Don't feel any guilt when treating yourself.
Gratitude is the first step into feeling happier.
And it is the first step in having a good relationship with food. Be grateful!
How Much Protein Do You Really Need?
Thursday, August 18, 2016
Fitness people are all about protein. Period. But how much is too much? How much is too little? We'll talk about that shortly. First, let's talk about research! Yay. Credibility is everything (especially when it comes to nutrition). This summer I was introduced to a webinar about protein. The man speaking (Unfortunately, I forgot his name... I have short-term memory loss) broke down the process of when we eat protein or fast how muscle protein synthesis is affected. Muscle protein synthesis in lay person terms means your muscle is growing. We want our muscle growing all the time! So how do we stimulate this "muscle protein synthesis"? Here is where those gym protein junkies will agree with me. Eating 20 grams of protein every couple hours will simulate muscle protein synthesis. After about 3 hours of eating your body will go into muscle protein breakdown. For example, if you had breakfast at 8am, and didn't eat your next meal until 1pm, that's a 5 hour fast. Breaking any fast at the 2 hour mark will be beneficial to those trying to sustain/gain muscle.
In the webinar, Mr. Protein (for lack of a real name), presented a study on which protein is the best. Whey, Casein, Pea, Soy? Well according to multiple studies, for stimulating muscle protein synthesis, the answer is Whey!
So how much protein should you have? I have met too many people this summer (all were male) that consumed WAY too much protein. To calculate protein you use kilograms not pounds.
"So, what happens if I have too much protein?" Well, the excess protein will be converted into fat. So those that are trying to cut with a HIGH protein diet might need to recalculate grams of protein per day.
The Secret Formula
You guys are in for a treat. I am giving you the formula! First convert your weight from pounds to kilograms. (Divide pounds by 2.2)
Next depending on your type of workout, multiply by one of these factors:
Endurance (running, swimming): 1.2
Sports: 1.6
Weight Training: 1.6-1.8
Not into working out but you are over 40? Use multiply your weight in kg by 1.2.
The number you end up with is how much protein you should consume per day.
For example, I am 110 pounds or 50 kilograms. I workout 6 times a week so I'm going to use the 1.8 factor (I'm trying to gain muscle). That comes out to 90 grams of protein AT LEAST per day to stimulate muscle protein synthesis.
How do I get that much protein?
Well protein shakes aren't a bad idea, I drink one after my workouts. I have been interning at MVUSD and I became inspired by a product they have: a power/energy box. I decided I would try to create my own "Protein Box".
In the webinar, Mr. Protein (for lack of a real name), presented a study on which protein is the best. Whey, Casein, Pea, Soy? Well according to multiple studies, for stimulating muscle protein synthesis, the answer is Whey!
So how much protein should you have? I have met too many people this summer (all were male) that consumed WAY too much protein. To calculate protein you use kilograms not pounds.
"So, what happens if I have too much protein?" Well, the excess protein will be converted into fat. So those that are trying to cut with a HIGH protein diet might need to recalculate grams of protein per day.
The Secret Formula
You guys are in for a treat. I am giving you the formula! First convert your weight from pounds to kilograms. (Divide pounds by 2.2)
Next depending on your type of workout, multiply by one of these factors:
Endurance (running, swimming): 1.2
Sports: 1.6
Weight Training: 1.6-1.8
Not into working out but you are over 40? Use multiply your weight in kg by 1.2.
The number you end up with is how much protein you should consume per day.
For example, I am 110 pounds or 50 kilograms. I workout 6 times a week so I'm going to use the 1.8 factor (I'm trying to gain muscle). That comes out to 90 grams of protein AT LEAST per day to stimulate muscle protein synthesis.
How do I get that much protein?
Well protein shakes aren't a bad idea, I drink one after my workouts. I have been interning at MVUSD and I became inspired by a product they have: a power/energy box. I decided I would try to create my own "Protein Box".
Contained in this snack bag is 70 grams of protein and a bunch of goodies!
"Well there is a lot of carbs and calories in there." Sure but I need them for energy. I tend to plateau my weight at 110 but as soon as I really focus on getting 90-100 grams of protein a day, the extra couple pounds fall off.
So go ahead and try increasing your protein intake for a week and see how you feel. And for those that are already eating enough protein, keep at it!
Why You SHOULD Eat Gluten
Saturday, August 6, 2016
WARNING: I am NOT talking to those with Celiac Disease. This is a real autoimmune disorder in which consuming gluten leads to damage of the small intestine.
My husband told me to watch an episode of South Park with him a few days ago. I am not a fan of this show at all so I refused. But then he told me it was about the gluten-free fad. What a coincidence I said, that is my topic for my blog this week… so I agreed to watch it. The episode depicted how dramatic people are about gluten. It was humorous, but totally fiction.What is Gluten?
Gluten is a protein in wheat, barley and rye. Oats can also be considered as "gluten" because of the cross-contaminatation with these other sources.
It’s Not Fair
I
was always skeptical of the customers that claimed that they CANNOT HAVE GLUTEN when I was a manager at Chick-fil-A. My sister-in-law who currently works at a restaurant mentioned that people ask for certain vodka brands because they are "gluten-free". Well, I'd like to say that all vodka is gluten free unless it's flavored. So don't be that person at dinner that asked for a gluten-free dish and then chugs a beer (Beer is made from barley and sometimes wheat). We all know you don't have Celiac Disease. Less than 1% of the US population have Celiac Disease. This craze about going gluten free is not fair to those who actually have a serious condition. Imagine how they feel asking about gluten-free items on the menu at a restaurant. They know that the waiters think it’s just another crazy diet person or someone asking for attention.
But what if I’m Gluten Intolerant?
The symptoms of eating gluten are much milder than those with Celiac. Sharp stomach pain is a lot different than slight discomfort. That discomfort might just be all in your head. Those that are really gluten intolerant, I hate to break it to you, but that is most likely due to the carbohydrate (not protein) in wheat and other FODMAPs.
Below, I have included a picture comparing nutrition labels of a whole grain bread and a gluten-free bread.
5 Reason why you should eat gluten:
1.
Less calories
2.
Less sugar
3.
More protein
4.
Less sodium
5. More vitamins and minerals
Whole Grains Rock!
Whole grains have been found to reduce many chronic
diseases. Just 3 servings a day! Studies have also found that as little as one
serving a day can reduce risks.
Along with the common benefits (decrease in blood
pressure, decreased risk for stroke, decreased risk for type 2 diabetes etc.),
it also includes better weight maintenance. What?... Carbs won’t make you gain weight?... Yes, you are allowed (supposed) to
eat carbohydrate-rich foods like whole grain bread and brown rice. Keep in mind that the source of carbs should be considered. Fruit is a carb but a great source of vitamins, minerals, and fiber. Sugar is also a carb but a less beneficial source. The gluten free products do NOT have the
same nutrients as whole wheat products.
Now I’m wondering, who started this gluten free fad?
As I continued my research on who started this fad, it was no surprise when I found out that celebrities were the first to announce this diet. Also, in the past 5 years, many books have been published regarding gluten and whole wheat as “poison”. So it’s just like any other fad diet out there. Examples of some current fad diets include: Atkins, South Beach, Paleo, and Carb-cycling.
To sum it up, just be aware of the fad diets out there and do your own research before jumping straight in.
#GirlsWhoEatGluten
The whole grain bread I used added and extra 10 grams of protein to my veggie sandwich.
A balanced diet is the best diet you'll ever go on (and probably the one you'll actually stick with).
If you have any questions, feel free to comment below!
Flexitarianism
Monday, August 1, 2016
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.
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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%.
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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 DAim 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
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Lose Belly Fat with HIIT
Saturday, July 23, 2016
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:
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
Saturday, July 16, 2016
"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:
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!
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.
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.
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