Erin McCarthy, MS, RD, LDN March 2014 Center For Lifestyle

Erin McCarthy, MS, CSSD, RD, LDN
October 2014-Healthy Transitions
Center For Lifestyle Medicine
Personal Eating
Why do I eat?
When do I feel like
What do I eat?
How do I eat?
How much do I eat?
Where do I invest my
Where to Start?
• What is your biggest problem (barrier) with
attaining a healthy lifestyle?
• What would you like to change the most?
• What are your goals?
What is Holding YOU BACK?
“Identify Patterns” Exercise
Would You be Successful around
this Every day?
Or This?
How do these foods make you feel?
It’s not about deprivation but LIMITING
Which Starbucks treat has less fat?
Banana Nut Bread
Cheesecake Brownie
Which Starbucks treat has less fat &
Banana Nut Bread
Cheesecake Brownie
• 420 Calories
• 21g Fat
• 52g
• 2g Fiber
• 6g Protein
• 300 Calories
• 18g Fat
• 32g
• 2g Fiber
• 4g Protein
Cheesecake Brownie has less fat!
Do you eat because of this?
OR this?
Hunger Scale
Make a Grocery List
Plan Ahead: PLAN & PLAN!
 Plan your meals/recipes for
the week
 Plan the best time for YOU to shop
 Grocery stores?
 Have healthy back-up plans
 Convenient = HEALTHY?
5 minutes &
see how you do
Learn to accept your
even the bad ones
Other tricks?
Put off eating
• Call a friend
• Walk around the block
• DO not go near problem
foods/areas/people or
Know your triggers
• Anxiety
• Lonliness
• Stress
• Sadness
How much of my eating is emotionally related?
Goal: De-Stress
Cope without Food
Stress Management Techniques
• How could you?
• Stress Relief?
The Secret To Lasting Weight
Loss & Health?
Do you know what it is?
People who lose weight AND keep
weight off:
Don’t watch more than 1 hour TV/day
Walk 60 minutes every day
Count their calories
Eat Breakfast
Weigh themselves > 1x/week
Use Meal Replacements 1-2 x/day
National weight control registry
Food Log: Yes you Can!
• Do you have 5 minutes per day?
Keep a Food Record !!!
My Fitness Pal:
• Write down what you eat, when you eat it or before
• Include ALL snacks, beverages, and “bites”—even if you
just grab a cracker on the way to the bathroom
• If you are an emotional eater include your mood
• Write down the time of day
• Review your journal weekly to see where you can make
more progress
Should you subtract exercise calories
into your total calorie intake?
• Yes
• No
Should you subtract exercise calories
into your total calorie intake?
• Answer: No
Physical exercise alone without dieting (caloric
restriction) has only a modest effect on total body mass
and fat mass (FM) loss
**Average loss with EXERCISE ONLY 60 minutes/day in total body
mass of 3 pounds and 2.2 body fat%
Does Portion Control Work?
Plate Method
Label Reading
• What do you look for?
• What’s percent mean?
On-the-Go = Healthy
Breakfast Ideas
1 cup
160 calories
1.5g fat
5 g protein
42 g Carbohydrate
13g fiber
1 cup
130 calories
1g fat
3g protein
30 g Carbohydrate
8g fiber
1 cup
190 calories
3g fat
9 g protein
36 g Carbohydrate
8g fiber
Quick Dinners
90 calories
0g fat
15 g protein
6 g Carbohydrate
½ cup mixed berries
32 calories
0g fat
0 g protein
7 g Carbohydrate
130 calories
0g fat
12 g protein
19 g Carbohydrate
Snacks !
Peanut, Almond, Nuts
190 calories
16g fat
8 g protein
6 g Carbohydrate
1 g sugar
200 calories
100 calories
17g fat (Omega 3’s!)
2.5 g fat
8 g protein
4 g protein
6 g Carbohydrate 13 g Carbohydrate
1g sugar
2 g sugar
45 calories
1 g fat
4 g protein
13 g Carbohydrate
2 g sugar
Snack Bars
150-210 calories
3-5 g fat
5-20 g protein
15-30 g Carbohydrate
(4-10 g sugar)
Meals Made Easy
How Easy Can it Get?: Recipes
Black Bean Sweet potato
• 2 medium sweet potatoes
• 1 15-ounce can black beans, rinsed
• **Add spinach, onions, zucchini (any veggies)
• 1 medium tomato, diced
• 2 teaspoons extra-virgin olive oil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander & cinnamon
• 1/4 teaspoon salt
• 2 tablespoons chopped fresh cilantro
• Salsa * Greek yogurt to top
• Prick sweet potatoes with a fork in several places. Microwave on High 12-15 minutes.
• Meanwhile, combine beans, tomato, oil, cumin, cinnamon, coriander and salt in a medium
microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes.
• When just cool enough to handle, slash each sweet potato lengthwise, press open to make a
well in the center and spoon the bean mixture into the well. Top each with a dollop of sour
cream and a sprinkle of cilantro/greek yogurt (1-2T)
• Frozen meals are normally “high in sodium”?
– True
– False
20%DV (480 mg) or more of sodium
per serving= high sodium
• 5%DV (<120 mg) sodium = low
• Kashi frozen meals < 470 mg/meal
– “Good food made simple” (Target) < 300 mg
– Healthy Choice < 500 mg
– Amy’s < 550 mg
Be An Investigator!
• Things to be careful of:
– Preparation of foods
– Drinks
– Sauces
– Grazing, bite-size foods
– Foods that dissolve in your mouth
– Portions
– ???
The Frozen Zone
• Frozen Vegetables, Frozen Fruits
• Frozen chicken, turkey or beef
• Frozen Entrees for One (Meal Replacements)
Something Sweet……
Always look for lower calorie/Lower fat versions
Sugar Free pudding, SF Jello
Fruit or Fruit bars, frozen fruit with tru whip
Smart ones, vita muffin, skinny cow brands
Chocolate almonds, fudge pops
1 serving of rice, pasta/potatoes =
½ cup
1 cup
¼ cup
2 cups
½ cup
• ½ cup cooked rice = 100 calories
• The Bread, Cereal, Rice, and Pasta Group
Serving size
– 1 pancake
– 1/2 cooked cup rice
– 1 piece of cornbread
=a tennis ball, ice cream scoop
Which snack is lower in calories?
Hummus with Pretzels
Lay’s Potato Chips
Which is lower in calories?
Sabra Hummus
and Pretzels
Lay’s Barbeque
Potato Chips (1.5oz)
• 260 Calories
• 19g Fat
• 16g Carbs
• 230 Calories
• 15g Fat
• 23g Carbs
Lay’s has 30 less calories!
Which sandwich is healthier?
Trader Joe’s
Veggie With
Hummus Wrap
Trader Joe’s
Turkey, Swiss and
Spinach Wrap
Which is the healthier sandwich?
Trader Joe’s Veggie Wrap
With Hummus
Trader Joe’s Turkey
Spinach and Swiss Wrap
• 370 Calories
• 10g Fat
• 57g
• 8g Fiber
• 12g Protein
• 9g Sugar
• 330 Calories
• 9g Fat
• 42g
• 2g Fiber
• 21g protein
• 5g Sugar
Turkey wrap is the winner!
A Way of Life
Permanent changes
Moderation vs. Restriction
Give yourself a healthy prescription
[email protected]

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