NUTRITION AT THE RESTAURANT - PART ONE

If I had a dollar for every time one of my clients or friends asked me about what to eat when they go out to a restaurant, I could buy my own restaurant. Here is the deal, first of all do not let going out to eat intimidate you. You have many choices and making the right ones are key to maintaining your health, weight loss or muscle building goals. Here is a list of 14 choices you can make the next time you go out to eat:

1. Slow down and take smaller bites, take your time and chew your food well. Inhaling or gulping your food results in larger amounts of food entering the stomach at one time. This is bad for digestion and absorption of the nutrients in the food and can leave you feeling bloated and too full. Eating slower will help to keep you from overeating because it takes your brain about 20 minutes to register when you are full.

2. Do your best to order your food either grilled, broiled, baked or steamed. These cooking choices remove fat during the cooking process as opposed to frying or deep frying which ads tons more fat and calories.

3. Send away the free breadbasket. If it is not on the table while you are eating you won't be tempted and your belly won't have to pay for it later. If the person you’re dining with wants bread then have them take what they want and send the rest back.

4. Book your reservations early so you’re not eating late in the evening. Some experts would say that it is the total calories consumed in a day that causes weight gain and a small amount of carbs in the evening is OK, and I would agree, but restaurant dinners contain more than just a small amount of carbs. Therefore, the excess calories get stored as fat because of the spike in your insulin levels which causes fat storage while you sleep.

5. Skip the salt. Enough salt has already been added to your food during preparation. Too much salt is connected to heart and kidney disease. Bottom line; do not add salt to your food.

6. Ask your server if you can order your veggies steamed lightly or served to you raw. Cooking destroys much of the nutritional value. Restaurants typically boil the veggies, which destroys 50 to 75 percent of the vitamins and minerals.

7. When eating out for breakfast ask for oatmeal instead of the bread that typically comes with your meal. You do need the carbs for building muscle so order a carb that will not spike your insulin level and be stored as fat. You can also ask for fruit or tomato slices as a substitute for items on the menu that contain too much fat.

8. Skip the appetizers. Do you have appetizers at home before dinner? Restaurant appetizers are a great money grab for them. Enjoy a nice entree and don't get filled up and pay for food your body does not need.

9. Limit the dressings and sauces, ask that your sandwich be made with more mustard than mayo and if your meal comes with sauce, ask to have it served on the side so you can control the amount going into your meal. Or better yet, ask that they hold the sauce.

10. Never order sodas, always have water served with lemon or lime and unsweetened ice tea. Drinking sodas at mealtime, with the unlimited refills can add on 500 extra calories. This includes diet sodas too.

11. Never be afraid to customize your meal, if a restaurant will not serve your food the way you need it, get up and leave.

12. Save the alcohol for special occasions. Not only is alcohol in restaurants overpriced but it costs your waistline seven calories for every gram and impairs your thinking leading to ordering foods like extra bread, fried foods and desserts.

13. When finishing your dinner with a coffee, cappuccino, or espresso, only sweeten it with a sugar substitute. The ideal would be to avoid all sugars and artificial sweeteners, but I don't want to kill all of your fun.

14. Leave the table hungry and you will lose weight. Leave the table satisfied and you’ll maintain weight. Leave the table full and you will gain weight.

FAD DIETS AND DIET CENTERS

More than one-third of Americans are trying to lose weight. Thirty billion dollars are spent each year on diet programs and products that do not have lasting effects and in my opinion, simply do not work. Often people do lose some weight, but if you check back with these people in 6 months or a year, you will find that they have gained back most or all of whatever weight they lost. Commercial diet centers are like Starbucks, there is one on every corner. To their credit, some do offer counseling, exercise and other programs that may be helpful, but usually the people who buy into these centers are looking for the easy answer. Believe me, the marketing companies for these centers know that, therefore sales are great.
They still prescribe foods that have a higher fat content than is advisable and they get predictably poor results. I recommend a diet that derives about 10% of its calories from fat. Check out the fat content in these diet programs:

Lean Cuisine—25%

Diet Center—23%

Jenny Craig—20%

Nutri/System—30%

Weight Watchers—27%

All have one serious flaw; they contain substantial amounts of animal products and oil. The result is at least 2 times more fat than is optimal for weight control. The fat content of these plans is still below what is normal for most Americans, but too high for good and lasting results. Most of the frozen dietetic meals are high in fat too, but the manufacturers know that most consumers are not looking at the fat content; they are looking at how many calories are in each meal. The plan is to put no more than 300 calories in the box and keep the serving size small enough to stay under the required limit. This approach is ultimately useless.
Another of these types of useless fad diets is the Supplemented Fasts and High-Protein Diets. Medifast, Optifast, and other high protein formulas are designed for “supplemented starvation.” They use a high-protein liquid formula instead of real food. These types of diets can result in rapid and profound water loss and can cause various metabolic disturbances. They are so dangerous that they have to be given under a physician's supervision. I can see why some physicians don't mind prescribing these awful diets, being that they include a detailed prospectus stating that the physician can expect to pocket nearly $16,000.00 per month in profits from selling these so called supplements. If you all remember Oprah Winfrey demonstrated how useless these supplemental starvation diets are when she lost a phenomenal amount of weight and then quickly put it all back on and became completely discouraged about any possibility of lasting weight control.
Ultra Slim-Fast another bad choice. All you really need to do to understand this unhealthy choice is to read the labels. If you still have questions about it, please ask me and I will answer all of them for you.
Some other weight loss plans, such as Dr. Atkin's Diet Revolution, promotes high protein and the elimination of carbohydrates completely. There are several things wrong with this idea. First this is not a formula for permanent weight loss. High protein diets cause a rapid loss of water in the body, therefore the weight returns because the body tissues require a certain amount of water in order to function properly. High protein diets are also usually high in fat because the food choices now are meat and dairy products that are accompanied by generous amounts of fat and cholesterol. High protein diets are linked to osteoporosis and kidney disease because they cause calcium to be lost in the urine. This diet releases by-products that act as diuretics, forcing the kidneys to work much harder and weakening the kidney's filtering abilities. Don't get me wrong, we do need a certain amount of protein in our daily diet, but we now know that the dangers of too much protein are very real indeed. Grains, beans and vegetables contain more than enough protein, but not in excess. Keeping balance in your diet is key.

SLEEP DEPRIVATION AND WEIGHT GAIN

Most people do not associate sleep as part of their fat loss plan, but you would be surprised at how much of an important role regular sleep habits play in our ability to lose weight. Our bodies give us plenty of signals when we're tired, but some of us are so used to being sleep deprived that we remain oblivious to how impaired we really are. Some people believe that if they sleep more on the weekend, they will make up for all of the sleep debt they accrued during the work week. It actually can take weeks of building up restorative sleep habits. To erase your sleep debt, you would need to aim for 7 to 8 hours of sleep every night. In the meantime, here are some signs you might be sleep deprived.

1.  You have trouble making simple decisions and are overwhelmed by
       everyday minor details.
2.  You're eating all day and are still hungry.
3.  You keep coming down with cold viruses or infections.
4.  You're emotionally volatile or feeling blue.
5.  You have impaired reflexes or have become clumsy.

Studies show that chronic sleep loss can disrupt blood sugar levels and cause the body to produce less leptin, a hormone that curbs appetite, and more ghrelin, the hormone that stimulates hunger. Because of these physiological changes, you may be more likely to overeat when you skimp on sleep and the food you pick probably won't be either nutritious or a lasting source of energy. Tired people tend to be particularly drawn to sugars and other simple carbohydrates, because the body is looking for a quick pick-me-up. Sleep deprivation also tends to erode self-control, making you more likely to choose a brownie over carrot sticks. Here are some ways you can suppress daytime fogginess, and possibly get better sleep.

1. An early morning walk will help you sync up your internal clock to the sun, avoiding an energy slump in the afternoon.
2. A power nap of 20 to 30 minutes may help ward off fatigue. Try to take a siesta after lunch, when your energy levels are particularly low.
3. Work on something interesting. Even tired people pay better attention to tasks they find mentally stimulating.
4. Big meals and high-sugar foods can cause blood sugar to spike, then plummet, so every few hours eat a snack (about 100 calories), or try smaller meals (of no more than 400 calories) that contain complex carbohydrates, some protein, and a small amount of healthy fat. Try a handful of nuts or reduced-fat cheese and whole grain crackers at low-energy times of the day, typically, early morning and late afternoon.

EXCESS BELLY FAT

Reducing the size of abdominal fat cells takes more than just cutting calories, it takes exercise to reduce the size of these cells. Abdominal fat is associated with metabolic syndrome, a cluster of symptoms that increases the risk for heart disease and diabetes.
The metabolic syndrome is diagnosed when someone has at least three of the following:

1. abdominal obesity
2. high triglycerides
3. low levels of high-density lipoprotein ("good") cholesterol
4. high blood pressure
5. increased levels of sugar in the blood.

In addition, excess belly fat raises the risk of developing cancer, migraine headaches, dementia, Alzheimer's disease and a host of other health disorders.

Knowing the causes and some of the dangers of excess belly fat, lets talk about how to get rid of it. I know what you are all thinking, “Oh God, she’s going to say we need to exercise.” Well, yes I am going to say that because there is no other “magic pill.”

Now, if you have read some of my other posts in this blog, you are already aware of some of the causes of excess body fat and belly fat. You may want to refer to “GOOD FAT vs BAD FAT,” for a quick reminder.

One of the best and most effective ways to lose fat, besides making good food choices, is strength training exercise. Here is how it works.

Because your body is an adaptive system, it will adapt to whatever load you place on it. Let's say you are a person with a high percentage of body fat or obese. Underneath that fat you have a strong skeletal and muscular system. Your body actually has to build muscle to carry the extra fat. Just the very act of standing, walking across a parking lot or lifting your arms up and down requires more effort when you are carrying excess body fat. Now the one advantage you have in this situation is, while you are in the process of trying to lose body fat with strength training, you can maintain your muscle mass and bone density which will maintain a higher metabolism. That’s good news because a higher metabolism is directly associated with lean muscle mass even while you are losing body fat. The big mistake people make when trying to lose fat is they try starving or eliminating certain meals out of their day. This will cause you to also lose your lean muscle mass, therefore slowing down your metabolism. You may drop a few pounds, but you will gain it right back and usually some extra.

Remember, it's the lean body mass that's burning calories day in and day out, even when you're doing nothing. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow down. The solution to all of this, the strategy I want to focus on here, is to engage in strength training while you are losing body fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet not loose any muscles along the way.

THIS INSTEAD OF THAT

INSTEAD OF THIS                                  TRY THIS

White bread                                         Stone ground wheat bread

Whole wheat bread                              Ezekiel or sprouted grain 
                                                            bread
Cream of wheat                                   Old fashioned oatmeal

Cheerios                                              Kashi Heart to Heart

White rice                                            Brown or wild rice

White potato                                        Sweet Potato or Yam

Microwave popcorn                              Air popped popcorn

Cream sauce                                       Tomato based sauce

Cream soup                                        Clear or broth soups

Ranch dressing                                    Italian dressing

Corn oil                                              Olive or grape seed oil

Milk                                                    Almond or Soy milk

Soda                                                  Carbonated water

Cheeseburger                                     Boca burger with soy cheese

Cheddar cheese                                 Soy cheese

Hamburger                                        Grilled chicken burger

French fries                                        Baked sweet potato fries

Fried chicken                                     BBQ or broiled chicken

Pork bacon                                       Turkey or soy bacon

Iceberg lettuce                                   Romain lettuce, baby spinach

Chocolate bar                                    Carb Control bar

Doritos                                              Blue corn chips

Dessert                                             Yogurt with fresh berries

BONE PROTECTING BENEFITS OF VITAMIN D

Why most of us should be taking Vitamin D supplements
When it comes to vitamin D, a few minutes in the sun is all you need, correct? Well, that depends. As it turns out, that is easier said than done for many of us. Draw a rough line across the country from San Francisco to Richmond, Virginia. If you live north of that line, it’s impossible to get enough sun exposure during the winter months to maintain adequate blood levels of vitamin D. And even during the summer, you may not be getting enough vitamin D. That’s especially true if you spend a great deal of time inside, out of the heat—or, ironically, if you’re particularly meticulous about using sunscreen, covering up, and seeking the shade when you’re outside.
Aging and racial background also affect vitamin D status. As we age, our skin doesn’t synthesize vitamin D as efficiently, and our kidneys are less able to convert vitamin D to its active hormone form. As for ethnicity, melanin—the pigment that gives skin its color—reduces the efficiency of vitamin D synthesis from sunlight; therefore dark-skinned individuals require even more sunlight to maintain adequate vitamin D levels.
Compounding the problem of lack of sunlight exposure is that there are not many dietary sources of vitamin D. Supplements may be the most reliable way to achieve adequate vitamin D levels.

Why Vitamin D Is Critical for Bones
Vitamin D is actually a hormone that helps maintain bone strength by regulating the minerals calcium and phosphorus in bone. Vitamin D also regulates the absorption of calcium and phosporous from the intestines, thereby regulating bone turnover and mineralization. In children, a low blood concentration of vitamin D can lead to rickets. In adults, it leads to bone loss, osteoporosis, and an increase in fracture risk. Indeed, a number of studies have confirmed that vitamin D intake may help prevent osteoporosis in older adults and lower the risk of fractures.

The Role of Vitamin D in Preventing Falls
The lower risk of fractures may be due in part to another benefit of vitamin D: its role in muscle and leg strength. Leg weakness is a common symptom of severe vitamin D deficiency. But recent studies have found that even apparently healthy people may be negatively affected by less-than-optimal intake of vitamin D. In a study of more than 4,000 men and women age 60 years and older, people with lower vitamin D levels walked more slowly and had more trouble getting out of a chair than did those with higher levels. The study accounted for such variables as age, arthritis, and weight.

And in another study, of 1,200 older women, 400 IU of vitamin D per day cut a woman’s risk of being injured in a fall by more than 20%. Higher doses of vitamin D had an even greater effect.

How Much Vitamin D Do You Need?
The National Osteoporosis Foundation recommends 400-800 IU of vitamin D per day for those under age 50 and 800-1,000 IU pr day for men and women age 50 and over. Most people will need to rely on vitamin D supplements to ensure an adequate intake. (One note: Because of potential toxicity, the upper daily limit from supplemental vitamin D is currently set at 2,000 IU for all adults.)

Relying on fortified milk is an imperfect strategy, as studies over the years have found varying levels of vitamin D relative to the label claims. Moreover, many people don’t drink milk because of lactose intolerance, and cheese, yogurt, and other dairy foods often aren’t fortified. Many ready-to-eat cereals are fortified (albeit with modest amounts per serving), and some researchers are urging the government to institute mandatory fortification of more grain-based foods, such as breads and pasta. While the amounts are likely to be modest per serving, the overall number of servings per day might boost intake as much as 200 IU per day of vitamin D.
A serving of fatty fish—such as salmon, tuna, or mackerel—is another option for people interested in consuming foods high in vitamin D. In fact, it provides roughly two to three times more vitamin D than milk, depending on the particular fish. But taste and cost are considerations for many people.

Vitamin D Recommendations If You Have Osteoporosis
If you’ve been diagnosed with osteoporosis and are being treated with a bisphosphonate or another drug, that doesn’t excuse you from keeping an eye on your vitamin D intake. In a study of more than 1,500 postmenopausal women who were being treated for osteoporosis, researchers found that more than half of the women had inadequate vitamin D levels. This persisted across all age groups and geographic locations. The researchers noted that the women in the study, because of their osteoporosis diagnosis, “were expected to be more aware of the importance of vitamin D to bone health than the general population.” The fact that they let it slide might mean that they thought that whatever drug they were taking for osteoporosis was all they needed—or that vitamin D is still not getting the attention it deserves.
 -Johns Hopkins Health Alerts-

FOODS TO AVOID

I recommend not only avoiding these foods, but if you have any of them in your kitchen and you care anything about your health, throw them out. At the very least cut way back on them.

Hydrogenated Fats and Trans Fats - These are man-made fats used in bakery items and stick margarine. Studies have shown that it isn't so much how much fat there is in your diet that causes problems, it is more of what kind of fat you are eating, and hydrogenated and trans fats are the worst.

Nitrates - Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety.

Alcohol This one item has created more problems than all the rest put together. Of course, it is possible to consume alcohol wisely and safely and enjoy it immensely, such as a fine glass of wine with a delicious dinner. I said a glass of wine not 3 or 4. But even if you exercise caution in no other area of your diet, this is the area where you should.

Saturated Animal Fats That means fatty meats, especially beef and pork, or the skin on poultry. It also includes full-fat dairy products such as cheese, milk and cream. Fatty meat and dairy products do have some contributions to make to a diet, but none that can't be found elsewhere.

Soda Drinking soda is a poor way to get fluids. They are full of sugar or artificial sweeteners and often contain caffeine, artificial colors and flavors. Substitute homemade soda by mixing sparkling water with fresh, 100 percent juice.

High-Fat Snacks, Chips These snacks are usually full of saturated fats and tons of salt. Instead, focus on fruits and non-fat whole grains for snacking.

White flour, salt, sugar, white rice, white potatoes.
These carbohydrate rich foods include, but are not necessarily limited to: bagels, breads, cakes, cereal, chocolate, cookies, crackers, danish, fruit juices, ice cream, potato chips, pasta, potatoes, pretzels, rice, pie, and sugar-sweetened beverages.
Whenever we have this commanding and powerful craving or hunger for carbohydrate rich foods, they may contain the ingredients listed above.  A regular and daily intake of these types of foods will only stimulate and escalate our insatiable need for junk food, sweets, starches, and prepared snacks. Carbohydrate cravings are actually caused by an imbalance in our body chemistry. The chemical imbalance is probably something that we have caused on our own. There is an over release of the hormone insulin when we ingest carbohydrate rich food, which helps make us fat, as I have explained in earlier blogs.