6 Foods that will say "I love you" to your Body

This is the month of love.  Usually that means chocolate and heart candy.

If you set some goals in the beginning of the year to become healthier, don’t let all of the sweet treats derail you.  Instead, focus on incorporating some new foods in your diet that will show your body some love!

1. Oatmeal.  Choose the plain old fashioned or rolled oats and add your own flavorings or fruit.  Oatmeal is packed with fiber (soluble and insoluble) and is a source of thiamine (vitamin B1). This is a whole grain that can keep you feeling fuller longer.
2. Salmon.  Salmon is a type of fish that is rich in omega-3 fatty acids, which are important for heart health and brain function.  An added benefit is that salmon is also a source of vitamin D, an important nutrient for bone health.  Some studies have shown that vitamin D may protect against diseases such as hypertension and cancer.
3. Strawberries.  Not only are strawberries delicious, but they are also packed with Vitamin C.  Vitamin C helps to promote immunity and aids in iron absorption.  Add fresh strawberries to a salad or make a smoothie with frozen ones.
4. Beans.  If you want to get protein, fiber and carbohydrate all wrapped up in one food, eat beans!  They are not as high in protein as lean meat, but they do provide some added protein to the diet.  Also, the high fiber content of beans can not only help prevent diseases such as cardiovascular disease and diabetes, but can also help you lose weight due to the fullness you experience.
5. Spinach.  Nutritionally, you get a lot of bang for your buck with spinach.  Packed with folate, iron, vitamin K and beta-carotene, spinach can be eaten raw or cooked.  If you love the taste of spinach, make a spinach salad with other raw vegetables and a lean meat.
6. Eggs.  Eggs are a wonderful inexpensive form of protein with only around 70 calories per egg!  And not only do you get protein, but you also get some Vitamin A and D, some B complex vitamins and phosphorous.  Adding an egg to your daily breakfast can make you feel more satisfied throughout the day.

Feel free to contact me with any questions/comments! 

Christen Ferster, RD, LD (ctferster@lexhealth.org)

Breakfast – “the most important meal of the day.”

How many times have you heard that? This is quoted to everyone by their parents, doctors, teachers and many others. Sometimes people skip breakfast thinking they will save calories, but in fact, the opposite is usually true. If you save 300 calories by skipping breakfast, you are likely to consume an extra 400 calories at lunch. People who have lost weight and kept it off were studied—they always ate breakfast.

Breakfast has many benefits, including:

• Healthier metabolism
• Decrease in snacking throughout the day
• Good source of energy, so that you do not need that extra sugar/caffeine pick me up later in the day
• Starting the day with a healthy breakfast leads to better choices throughout the entire day

If it’s true, then why do so many people skip breakfast? Skipping breakfast is like starting on a road trip without any gas. You won’t be very successful or get very far. Not eating breakfast is correlated with difficulty concentrating, problems with metabolism, and higher weight.

Why do people skip breakfast?

-         Don’t feel like eating breakfast – this is pretty common, especially if you eat a larger dinner, eat dinner late (after 7 or 8 pm) or have higher calorie snacks in the evening

-         No time for breakfast – in our fast paced world, many people skip eating to take care of other responsibilities

-         Don’t like breakfast food – some people hate eggs, dislike yogurt, and are disgusted by oatmeal

What’s the solution?
First, to feel hungry in the morning (and to try and regulate metabolism) it’s important not to eat too much too late the night before. Try to have your evening meal before 7 and don’t overdo it. And definitely avoid snacking after dinner – this almost always leads to weight gain. Also, if you have time to exercise in the morning, before breakfast, you can work up an appetite!

Second, find a few good quick recipes/meals that you enjoy for breakfast and keep those items on hand. Most breakfast recipes are pretty quick, so getting up just a few minutes earlier to prepare something or making it the night before can make this a realistic change.

Lastly, there is no rule that says you have to eat “breakfast food.” Our guidelines are that breakfast should be a good source of protein and fiber.

To help make breakfast a little easier, here are some quick and nutritious ideas:

• Make a low fat granola-berry parfait: Layer 1/2 cup nonfat vanilla Greek yogurt with 2 tbsp low fat Quaker granola and 3 tbsp berries
• Scramble an egg with reduced fat cheese and wrap it in a tortilla with salsa for a quick breakfast burrito.
• Fry an egg using nonfat cooking spray top with a slice of Canadian bacon and put on ½ of an English muffin
• Blend up a breakfast smoothie with a scoop of protein powder, a little nonfat yogurt and some frozen berries. Add ice to get desired consistency.

Here's to a good morning!

Marlena Farley, RD, LD

mjfarley@lexhealth.org for any questions/comments

Resolutions for a Lifetime

 It’s that time of year.  Gym memberships are being purchased, fad diet books are being read and lists are being made.  There’s something about the start of a new year that causes us to re-evaluate many areas of our lives, specifically our health and weight.

Here are a few things to keep in mind as you are evaluating your lifestyle and determining where you want to be:

1. Make goals that are attainable.  Oftentimes, we make extreme goals that we “hope” we can reach.  Though it’s great to challenge yourself, you will be more successful if you set something that is within reach. 
2. Set “mini-goals” that will help you reach your bigger goals.  In other words, if your goal is to run a half-marathon by the end of 2012, schedule a 5K and a 10K before doing the half-marathon. 
3. Write down specific objectives on how you can meet these goals.  The only way to reach a goal is to have a plan on how to get there.  Think of it like going on a road trip.  If there’s a certain destination you need to reach, you need to map out your trip before you leave.  Or, better yet, take a GPS with you!  We, at SC Obesity Surgery Center, can be your “GPS” and help you along the way.
4. Be in it for the long haul.  We want to help you reach your goals and stay there for life.  It takes the right attitude to be successful: patience and a steady determination.
5. Evaluate your progress and reward yourself when you reach your mini-goals.  Every week, evaluate whether you are getting closer to your goal.  If not, don’t beat yourself up.  Take that opportunity to come up with a plan for how you can work toward your goal the next week.  If you do reach a mini-goal, reward yourself with a non-food reward (trip to the spa, new pair of shoes, etc.).

Lifestyle changes are what produce lasting results when it comes to health and weight loss. 

Happy, Healthy New Year!

Christen Ferster, RD, LD 

(Email me at ctferster@lexhealth.org if you have any questions or comments!)