Tag Archives: dietitian

The Magic Bullet is HERE!! (on second thought . . . )

I had a weak moment this morning.  I confess that for an instant I considered spending a good chunk of change (more like wad of dollars!) on a beauty “miracle”.  I got an e-mail ad from a skin care company, and they made some very enticing claims.  They promised to minimize my pores, tighten and de-wrinkle my skin, add a youthful glow . . . and on and on. Continue reading

For Healthy Whole Grains, Look for 10:1

An article about whole grains published recently by the Harvard School of Public Health offers a helpful, easy guideline for choosing healthy whole grain products.  The simple indicator:

For every 10 grams of carbohydrate, there should be at least 1 gram of fiber.  For example, a product that contains 23 grams of carbohydrate per serving should have at least 2.3 grams of fiber.  Easy!  Just simple grade school math.  The 10:1 ratio is based on the ratio of carbohydrate to fiber of whole, unprocessed wheat.  Researchers found that products that met the 10:1 ratio usually had less sugar, sodium and trans fats than the ones that didn’t.

I shared this information with Peter, and this morning I noticed this package in a prominent spot on the counter.  I knew this was his way of saying, “Look at what I found, Miss Smarty Pants!”  Yes, he is smart.  The carbohydrate:fiber ratio is 40:6, better than 10:1, and there is no added sugar.  There are nuts and raisins in it too – sounds delicious!  Bravo for Peter.

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I checked the cracker aisle a few days ago and found that Triscuits are now available in many new varieties.  My favorites, which meet the 10:1 goal, are the two below.  They have a very short ingredient list of all natural food items.  They taste good too!

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Life As a Run 3

Push too hard and you will find yourself at the other end of the exertion spectrum – not pushing at all or giving up completely.

This is the result of over-exertion. Do you really want to end up like this?

This is the latest of my wisdom gleaned while running.  The competitive side of me is showing its colors lately, as I get closer to an upcoming local 5K run.  I find myself looking for the edges of my ability, and it has quickly become clear that pushing like a maniac just to see a number on my watch has its sensibility limits if I want to actually FINISH the 5K.

If I force an overly fast pace, I find that I need to slow down significantly to recover, and the average speed is not as fast as when I keep a more moderate – but not entirely tortoise-like! – pace more consistently.  The trick is knowing where that balance is.

What I know for sure is that if a high intensity effort is too high, there is a tendency to even that out by compensating with an equally low level of effort.  In the extreme, this can mean quitting altogether.  Call it the Law of Human Tendencies.  The less the difference between the extremes, the more sustainable the behavior, be it running or eating.

This holds true for almost everyone trying to lose weight.  Try too hard – eat too little, get too little pleasure – and there is usually an equal and opposite binge on what is missed.

Homeostasis is a term used to describe the tendency of human bodies to return to a balanced state.  There are so many regulatory functions of the body with complex balancing acts in constant motion.  Hunger and brain chemistry are no exceptions.  We have some wiggle room for trying to change our balancing point, but pushing too hard is not the answer.  Know yourself and use a little finesse.

Like my running, I believe the key to weight loss lies in putting in effort to a point.  For all of us, there is a point at which the effort is excessive and we get the uncomfortable feeling that the wheels are about to come off the bus – not a good feeling!

I am getting a little better at recognizing the point when I feel panicky about regaining my breathing rhythm while running.  Now I need to practice listening to the signals and steadying the pace.  The trickier point is knowing when to ease up before my knee starts talking to me.  Again, this has to do with over-pushing.

Changing eating habits is at least as tricky.  Your body is giving you clues.  Are you listening?

Our club’s nutrition program was highlighted in the June issue of Club Solutions magazine.  The article discusses how important nutrition is to a club’s overall success.