Summer 2011

Nutrition 101:
Lose a Pound a Week — It's Easier Than You Think!

You've probably already figured out the math: You have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that's 500 calories a day! But you don't have to deprive yourself or add an hour to your exercise routine to reach your weight loss goals. It is surprisingly easier than you think, morning, noon, or night!

Rise and Shine
At your breakfast meal, exchange your large bagel for the mini version or, an English muffin, to slash 220 calories. Choose a glass of skim milk over the whole to cut 70 calories, and if meat is your thing in the morning, try turkey pork sausage to cut about 125 calories.

Watch those portions. It's so easy to eat a whole cup of cereal, rather than the half-cup serving that many boxed grains are portioned for. A measuring cup will be your confidant of assistance when learning about this portion control thing. Measuring out one serving can save you up to 200 calories. While seemingly "healthy," keep in mind that a cup of granola can set you back up to 600 calories, while a cup of high-fiber cereal has only about 120. If you are like me, granola in my Greek yogurt is a routine occurrence. Try Special K's low fat granola — excellently portioned at ½ cup (most are only at ¼ cup servings). It contains about 190 calories, 5 grams of fiber and 3 grams of fat per serving. 

Lunch Break, Get a Move On
Walk about 15 minutes during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles. You'll automatically burn 500 calories without even hitting the gym.

Dining out for lunch is common, so keep it simple by ordering sauces and condiments on the side. This ensures you have control over the extra calories in your dish. Use hummus or mustard instead of mayo, and a small deli roll for sliced bread on your sandwich, and cut about 200 calories. Instead fries during your fast food stop, sample a salad to save another 300 calories for a total of 500 saved, just at lunch. 

Dinner Bell's a Ringin'
Rather than depriving yourself of food to drop pounds, simply use smaller plates. People eat as much as is on their dish rather than the amount that their body actually needs. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you'll cut 500 calories without feeling deprived. 

Contrary to popular wisdom, eating late at night won't make you gain weight. Adjusting your dinner hour to a later time actually saves calories by curbing the urge to nosh in front of the TV. Enjoying your dinner meal later-but at least two hours before sleeping. It helps prevent mindless snacking, which often happens in the evening.

Smart Diner
The difference in a restaurant size portion versus a normal portion size is 250 percent. Take charge of your portion distortion by leaving a quarter of your meal on your plate. Added butter, oils or other fats can cost up to hundreds of calories alone, so leaving a few bites of any potato or noodle dish on your plate can be beneficial as well. Be mindful of the extras, such as the bread basket and tortilla chips. These can easily break your calorie bank, equaling more calories than an entire meal. Make a point to check out the nutrition information on its web site before heading out to dine. 

According to the American Journal of Public Health, persons whot sought out nutrition information before selecting their meals consumed an average of 52 fewer calories by choosing smarter meal choices. Instead of having Chili's Steak and Portobello Fajitas for 1130 calories, you can choose Chili's Classic Chicken Fajitas for just 360 calories. That's a savings of almost 800 calories! But a fajita is a fajita? I didn't think so either.

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Myth vs. Fact

Myth:
"High-Fructose Corn Syrup (HFCS) is worse for you than sugar."

Fact:
The idea that high-fructose corn syrup is any more harmful to your health than sugar is "one of those urban myths that sounds right but is basically wrong," according to the Center for Science in the Public Interest, a health advocacy group. The composition of high-fructose corn syrup is almost identical to table sugar or sucrose, and calorie-wise, HFCS is a dead ringer for sucrose. Studies show that HFCS and sucrose have very similar effects on blood levels of insulin, glucose, triglycerides and satiety hormones. In short, it seems to be no worse — but also no better — than table sugar.

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Executive Health Scoop

Healthy, energized people are productive people. In today's fast-paced society, urban stresses and unhealthy lifestyles are responsible for a number of preventable diseases. The key word is preventable. Annual physical exams can help to identify potential problems before they affect your health, so don't hesitate to call today to schedule your annual physical. The Executive Health Program offers the convenience of flexible scheduling to work around a busy schedule.
 
The Executive Health Program welcomes Amber Massey, RD, LD to the team!  Massey is the full-time registered dietitian for the Executive Health Program providing nutrition assessments and education for executives during physicals and speaks to a variety of companies on nutrition topics.  In addition to her role with the Executive Health Program, Massey also maintains and expresses her creativity and love for health, nutrition, and food through her (healthy) foodie blog, Chocolate Broccoli; with recognition for her recipe production in various national magazines, including Taste of Home and Healthy Cooking.

For more information on the Executive Health Program or to schedule an appointment, visit our Website at www.TexasHealth.org/EHP or contact us directly at 817-250-3933.

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Are Your Running Shoes Past Their Prime?

A common issue for runners, walkers and fitness enthusiasts is knowing when to replace running shoes. Although the title singles out the running shoe, this applies to all types of athletic shoes: tennis shoes, walking shoes, sneakers, aerobics shoes, basketball shoes, etc. The principle is generally the same. 

We all know that running shoes do not last forever, but how do you know when it's time to let them go up to shoe heaven? Most people continue to wear shoes well after their useful life has ended because "they still look new." Exercising in old, worn-out shoes can lead to a loss of stability and shock absorption capacity and injury. As a general rule, most shoes last up to 500 miles, but that's more of a guideline than a strict rule. With some poorly constructed shoes, the limit will be closer to two hundred miles. So how do you tell if your shoes are ready to be kicked? Here are three guidelines:

• Do the Press Test
  A shoe's midsole cushioning may be worn out long before the tread shows signs of wear. To determine if the midsoles of your shoes are no longer providing cushioning, do the press test. Using your thumb, push on the outsole upward into the midsole. With new shoes, it should be easy to see the midsole compress into lines or wrinkles. As the shoe wears down, the midsole will compress less with the same amount of pressure. Look also for creasing of the midsole material in areas where the heel and ball of the foot would be. A worn out midsole will show heavy compression lines and creases.
• Examine How Your Shoes Look
  Don't worry about how dirty they are. That's a good thing. It means you've been using them. What you should be concerned with is general wear and tear. Take a look at your shoes. Are the heels stretched out? Are places on the outsoles worn down? Can you see how the shoes have molded to your foot? These are all signs of excessive wear.
• Pay Attention To How They Feel
  Your body will know when there is little or no cushioning left in your shoes. If you notice any aches or pains, tightness, or possible shin splints after you've worn your shoes, it's a good sign that you need a new pair. Uncomfortable friction or blisters in unexpected places are other telltale signs your shoes have stretched and your feet are moving around way too much. 

Dedicate a pair of shoes exclusively for exercise to get the most out of them. And since shoes don't come with built-in odometers (yet), write the date of your first workout on the tongue of the shoe with a permanent marker. It'll make it easier to figure out when that pair's reached the end of the road. For even more accuracy, keep a tally of the mileage in your running or workout journal. You'll be surprised at how quickly 200 to 500 miles can come. 

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Supermarket Savvy

When to Buy Organic?

The produce section seems to grow larger and larger with each visit to your local supermarket. Standing front and center, empty basket in tow, you're in a bit of a dilemma attempting to decipher between the vast array of produce available, and this is before the mere thought of the term "organic" comes to mind. That word is sprinkled throughout your grocery, placed randomly, or so it seems, on fruit, meats, and packaged goods. what does it actually mean? 

While definitely not random, the word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. The USDA requires that organic produce is be developed without using conventional pesticides and fertilizers made with artificial ingredients, sewage sludge, bioengineering, or ionizing radiation.

New organic foods are appearing daily with our choices now ranging from organic cereal to butter. Most families cannot afford to go completely organic. But which foods should you buy organic whenever possible, and which are okay to buy non-organic?

Meat, Dairy, and Eggs: Free of antibiotics, added growth hormones, and pesticides, organic meat, eggs, and dairy products are among those products I would recommend choosing organic over the conventional product. Organically raised animals eat an organic diet that does not contain pesticides or fertilizers. In the organic spectrum- I would suggest to purchase these items whenever available and as budget allows. 

• Meat, including beef, pork, chicken, and turkey
• Milk and dairy products
• Eggs

Fruits and Vegetables: The Environmental Working Group has developed two lists of produce items in regards to going organic. The Dirty Dozen are fruits and vegetables that are most likely to have higher trace amounts of pesticides, and the Clean 15 are those fruits and vegetables that are least likely to be contaminated with pesticide residues.

Know Your Terminology: The terms "natural" and "organic" are not interchangeable terms. You may see "natural" and other terms such as "all natural," "free-range" or "hormone-free" on food labels. These descriptions must be truthful, but don't confuse them with the term "organic." Only foods that are grown and processed according to USDA organic standards can be labeled with the organic seal.

Not all foods have to be purchased organic. Packaged or highly processed foods such as chips, pasta, bread, cereal, oil, and canned or dried fruits and vegetables don't have a difference in safety and nutrient values between the organic and non-organic versions.

Bottom Line: Regardless of organic or conventional, fruits and vegetables are rich sources of vitamins, antioxidants and fiber — so eat up!

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Healthy Bites
Recipe of the Month

Let's breakdown "Summer Shrimp Cobb Salad" ingredients... Shrimp is an excellent source of protein and selenium, and surprisingly, Vitamin D. Vitamin B12, iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper and magnesium are also found in this little crustacean. Along with shrimp, the lycopene-rich tomatoes are an excellent source Vitamin C, Vitamin A, and Vitamin K. Protein packed eggs are a good source of B vitamins and selenium. 

Choline, found in eggs, promotes significant effects in increasedon brain function and the nervous system and also has an impact on cardiovascular health. The cobb salad comes together with the traditional, but lighter version, blue cheese dressing and a dash of black pepper to taste.  A great lunch or light dinner and, perfect for the summer heat. 

Ingredients

• 3 cups chopped hearts of romaine
• 5 grape or cherry tomatoes
• ¼ cup sliced cucumber
• 1 hard-boiled egg, sliced
• 5 cooked peeled shrimp (31-40 per pound)
• Freshly ground pepper, to taste
• 2 tablespoons light blue cheese dressing

Preparation
Combine lettuce, tomatoes, cucumber, egg, and shrimp in a bowl. Season with pepper to taste. Toss with dressing and serve.

Nutrition Facts
Calories: 273, Carbohydrate: 13gm, Fiber: 5gm, Protein: 27gm, Fat: 13gm, Cholesterol: 348mg

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Dietitian's Product Pick

Shopping for Portion Control

With two-thirds of Americans overweight, it comes as no surprise that the most recent edition of the Dietary Guidelines for Americans stresses calorie balance and weight management to improve health. One of the best strategies to reduce calorie intake is reducing portions. Unfortunately, "portion distortion" can be a real obstacle. With our society more "super-sized" than ever, it is easy to see the difficulty in maintaining a healthy weight. The typical "100 calorie" pack is familiar, but check out these other perfectly portioned options to fit into your healthy lifestyle.

Justin's Nut Butter Squeeze Packs
With Justin's Nut Butter Squeeze Packs you can "get nutty" without breaking your caloric bank. These packs contain about 190 calories, 2 to 3 grams of fiber, up to 7 grams of protein. Another plus: Justin's Nut Butters are free of hydrogenated oils (trans fat) and contain about half of the sodium of found in regular peanut butter. For a filling snack, pair with apple or banana slices, or a handful of whole wheat pretzels.

Wholly Guacamole 100 Calorie Snack Packs
Wholly Guacamole has made it easy for calorie control with their pre-portioned 100 calorie pack. The nutrition powerhouse avocado and just five other ingredients make up this snack pack, boasting a product free of additives and preservatives, perfect for topping sandwiches, burgers, or dipping whole grain crackers, pita chips or pretzels. 

Green Giant Just for One
When you are pressed for time, Green Giant Just for One can help squeeze an essential serving of vegetables. These microwavable single serving trays contain 3 grams of fiber, about 80 calories and feature a low fat, low calorie sauce or seasoning, a  perfect addition to grilled chicken, fish, or even as a topper to your baked potato!

Emerald Breakfast on the Go
Quick and easy first thing in the morning, trail mix can be a healthy way to get fuel, but can also pack a load of calories if we become careless with our portion size.  Emerald Breakfast on the Go afford simple portion control and provide about 200 calories in each pack, and balance out with 7 to 20 grams of healthy fats, 2 to 3 grams of fiber and up to 4 grams of protein. Try alone or mixed into some nonfat yogurt.

Tyson Grilled and Ready Chicken Breasts
Lean proteins such as poultry, fish, and beans should be chosen more often when trying to lose weight as they are lower in calories than many beef and pork products.  Skinless chicken breast is an excellent source of lean protein, providing 34 grams in just 4 ounces. Tyson's Grilled and Ready Chicken Breast Fillets are perfectly portioned at 3.5 ounces, and heat up in just minutes in the microwave. 

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Contact Information

Texas Health Harris Methodist Hospital Fort Worth
Executive Health Program
1325 Pennsylvania Avenue, Suite 50
Fort Worth, TX 76104

Phone:
817-250-3933

Fax:
817-250-3944

Contact:
Amber Massey, RD, LD

E-mail:
AmberMassey@texashealth.org

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Healthy Bites Recipe of the Month — Summer Shrimp Cobb Salad