Fueling Up For Your Next Half Marathon

I have had the pleasure over the last several years, to do a presentation at Tri-N-Run, in Lafayette, IN. This is a fantastic triathlon store just off from Purdue's campus. I have really appreciated being able to partner with Tri-N-Run and do nutrition presentations for them over the years. I enjoy being able to travel back up the Purdue and talk about something that I love, sports nutrition. If you live up near Lafayette and need any running shoes or triathlon gear, go check out their store! 

This past Monday, I had the opportunity to talk about fueling for your next half marathon. As many of you may know the Indianapolis Mini Marathon is coming up in May. It is a HUGE deal in Indianapolis. In fact is the largest half marathon in the United States of America and the 7th largest running event in America. So if you have signed up to participate in this amazing race, you might be wondering about what you should eat to prepare for this event. Your nutrition, during training, the night be before, during the race and afterwards has a huge impact in your performance. 

Obviously there is a lot of talk about when it comes to fueling for your race. If you want more in depth information, feel free to contact me and I would be happy to meet with you personally. I am going to share a few commonly asked questions that I get from people when they are thinking about fueling for an endurance event.

What should I eat during the race?

• This is a common question and to answer it appropriately you need to go all the way back to metabolism. I know, stick with me. Your body utilizes the carbohydrates that you eat, changes it into glycogen, which is then stored in your muscles and liver. The goal during an endurance activity is to keep your body fueled enough to not dip into your liver and all your muscle storage of glycogen. If you use all the muscle glycogen you will dip into fat stores and you will start to feel like you have "hit a wall." Using a gel or another carbohydrate containing product will keep your body using that form of carbohydrate for energy and more gradually using your stored glycogen. 
• There are lots of different types of gels and chews, the key is to find one that you enjoy and you can tolerate well. You want to practice with these products, because you might find that you tolerate certain ones better than other. I do well with a product called Huma Gels. This gel is made from chia seeds and doesn't contain maltodextrin (a common carbohydrate that can cause GI distress). I love the flavors and the texture (it is like applesauce). 
• It is recommend that you consume these gels or chews every 45 minutes during your endurance activity. So that equates to 1 gel every 45 minutes you are running your race. Practice with this while training and see if you can tolerate that schedule. 

Do I need to carbo load prior to the race?

• This is a common train of thought ... you need lots of carbohydrates the night before to fuel your race the next day. That is now an "old school" philosophy and not still recommended. What you eat 2-3 days prior to the race has a bigger impact on your body than what you eat the next before. If you want to eat pasta then do that 2-3 days prior to the race, not necessarily the night before. 
• Make sure you stick with familiar foods 3 days prior to the race. Don't be adventurous and try new things. Stick with foods that you know you digest well and that you can handle prior to your race. 
• Some people find that they have to limit the amount of fiber they had prior to the race. I personally do better with a large salad with protein the night before the race. I do normally eat a fair amount of fiber and I can tolerate that prior to a race. (It is about to get graphic .... you have been warned. If you don't want to read about bowel movements, skip to the next bullet point). It helps to facilitate GI movement and a a nice bowel movement the morning of the race. 
• Make sure that you eat something the morning of the race as well. Whatever you tolerate best. I prefer cereal, milk and a banana. Some people like bagels with an energy drink. I know that I have to avoid anything with too much fat - like breakfast meats and eggs. 

My most recent race, back in February in Zionsville, IN - The Groundhog 7 Miler

Hopefully these have been some helpful recommendations as you gear up for your half marathon race. If you are racing in the Indianapolis Mini Marathon ... good luck and enjoy the training. You will do awesome! Remember to practice with your nutrition and find something that works well for you! 

Guest Blog Post: Journey

With this previous week being National Eating Disorders Awareness (NEDA) Week, I wanted to turn the spotlight on this topic and hopefully start some productive conversations. I hope you were able to read my Reality of Eating Disorders post. If you didn't take the time to read it, please jump over there, because it is a great segue into this post.

I wanted to share my experience with an eating disorder with you, but this story isn't mine to tell. I was not the person struggling with this condition. I experienced an eating disorder, as an observer, and watched my younger sister fight this disease. I have asked her to share with you her experience. She agreed to write about her journey.  

Eating Disorder is an ugly term located somewhere on the spectrum of mental illnesses. For me, my eating disorder sat right next to Depression, tugged at its pigtails in class, didn’t do the reading and copied down answers during the exam.

I identified my depression long before placing a term to my struggles with food. And after identifying my depression, I realized that it had always been there. Thoughts of suicide, beginning at age seven or eight, had practically always been a part of my life. I considered it normal, as normal as the social isolation which played a huge part in my upbringing. Homeschooled until eighth grade, I consistently found it difficult to the point of physical discomfort to interact with others my age. Although I attended public high school and spent four years at a university, my social anxiety remained.

Much personal research over recent months has led me to realize myself as an individual with high functioning Autism, more commonly known as Asperger’s Syndrome. Those with an Autism Spectrum Disorder often possess intense singular interests or obsessions, becoming upset and disoriented if unable to pursue said interests or fulfill a routine built around them. Some of my clearest, recurrent memories from high school involve my parents, sister and myself in the car on the way to visit family or attend an event. I’m asking frantically, in classic broken-record fashion, what time we’ll be home. What time will I be able to go running? Can I take my running shoes? Will we be home before dark?

To say that my life revolved around Track and Field/Cross Country in middle school and high school would be a bit of an understatement. I never missed a workout. I arrived at school early to do sprints up and down the length of the building. Classes on meet-days were spent with my head on my desk, visualizing the race ahead of me. Lucky racing socks, sports bra, head band, pre-race songs, and of course food were essential for me to feel stable.

But high school doesn’t last forever.  A stress-fracture along with normal hormonal changes had dampened my athletic success, causing me to split my attention between running and art, my other stand-alone interest. Attending a university to study graphic design seemed like the best course of action. It was at this point that my internal identity was forced to change, exuding pressure to shrink the idea of myself as an athlete. Obsessive behavior has no on/off switch. There is no quick and simple way to transfer attention from one focus to another for an obsessive individual. As I put more effort and time into art school applications, less time was devoted to running and my comfort routines associated. This half of myself exploded into panic mode, bringing the full fury of an obsession scorned during the summer following graduation. I continued to run every day but felt directionless without a team. I needed a goal. A competition, in which I could show progress. My weight was the obvious answer.

I didn’t like how I looked. College Orientation had left me feeling misplaced, anxious about being in a new environment with totally new people with whom to build relationships. Numbers on a scale became, for me, direct indicators of my worth. Depression gave back-bone to a blossoming eating disorder, magnifying feelings of isolation and proposing a physical reason for my social anxiety. To assign responsibility for a life-time of social mal-ease not only to oneself but to physical appearance, is undoubtedly warped. However, depression possesses a tremendous ability to skew one’s perception of reality. The eating disorder presented a standard and an “attainable” goal towards which I could direct myself during a period of intense transition. Depression seized hold of my anxiety, guilt (in regards to my anxiety and when I failed to meet my disorder-induced goals) etc. and fed off of it, triggering extreme periods of apathy, frustration, increased thoughts of suicide.

Spring of my Senior year, my weight clocked in at roughly 170lb. Throughout the Summer and early Fall, it dropped approximately thirty pounds to just under 140lb. To be clear, as someone who ran every day, I had never been overweight. The weight lost was healthy weight. From mid-Summer until the Spring of my Freshman year of college, I never had a menstrual cycle. A body fat index test at the gynecologist’s office reported my body fat content to be roughly 13% with at least 19% necessary for a period to take place. I was proud of these numbers, having physically sweat and shrunk myself to reach them.

I would have continued to push myself to lose more and more weight. I wanted to drop below 130, 120, 110, however low I could get. Thankfully, my mother and sister encouraged me to meet regularly both with a dietician and a licensed counselor. It was well into the following year before the weight began to slowly come back and for my period to return to a regular rhythm.

Neither my struggles with mental stability (depression and/or eating disorder) nor my story as an occupier of the Autism Spectrum, especially not my rough transition into university life are unique. Eating Disorders are, as a spectrum unto themselves, all too common among young girls, boys, men and women of all ages. But they never exist in a vacuum. Understanding where they originate is a journey for the individual. After moving up to a healthy weight and repairing the direct damage done by the disorder, I was able to take a step deeper within myself and address it as a comorbid effect of my depression. In recent months, identifying my depression as an intense situational response to life-long social anxiety and misunderstanding as an Aspie (person with Asperger’s) has helped me to understand myself. There is nothing wrong with the way that I think or relate to people. It is different, yes and at times frustrating for everyone involved, but I need not feel shame in my personal habits, quirks, routines or obsessive urges. I relate to people best one-on-one and don’t need to feel guilty or uncomfortable about wanting to limit my social interaction, let alone compensate by attempting to mold myself physically in hopes of creating a more acceptable version.

Even though I have moved beyond my active struggle with disordered eating, the mindset remains, like a dormant virus. It has no discernable effect from the onlooker’s perspective but is always present. It has influenced large and small decisions about how I live my life. I no longer run but walk as a means of enjoyment and transportation; there are no scales in my home and never will be; I shut my eyes at the doctor’s office when they take my weight; and I remember the mindset is still present when I look in the mirror and instinctively turn to the side to check the profile of my stomach. The mindset is here to stay. It is a part of who I am. All I can do is learn to understand where it comes from, what gives it power. Taking the power away from my anxiety/disordered thinking and assigning it to myself is a daily process. But there is no battle more worth fighting than the one for your own happiness and quality of life.  

The Reality of Eating Disorders

This week is National Eating Disorders Awareness Week (#NEDAwareness). Now you may be thinking - I don't have an eating disorder, I don't know anyone who has struggled with an eating disorder, I will never struggle with my relationship with food?! Well you would most likely be wrong ... food issues do not discriminate. Eating disorders are a complicated condition that can affect all aspects of your life and affects people who are close to you. This is struggle that faces men and women, young and old, and those who are overweight or thin.

These statistics break my heart. All of our young girls and boys need to be viewing themselves in a positive light and not having a negative viewpoint about their body image. Forget all the stereotypes about eating disorders and embrace these statistics. More people struggle with their body image and self confidence then ever before and we need to help meet this problem head on. 

So what can you do? Start with this screening tool from the National Eating Disorders Association (NEDA) and see if your are viewing yourself, your weight, your issues with food need some additional help and support. CLICK HERE for the survey. Remember that eating disorders affect all types of people, so please don't judge people based on how they look. All of us struggle at times with your self-image. Be supportive of one another and if you have concerns about a loved one's relationship with food, talk with them and be that safe person for them to confident within. Overcoming this condition is a challenging and something that is never fixed. It is a constant struggle and that love and support is always needed. 

Stay tuned for my next blog post (hopefully later this week). I have a special surprise that hopefully you all will find insightful and enjoy reading. Stay tuned! 

The Power of Yoga

I love yoga. I have been doing yoga since I worked at the National Institute for Fitness and Sport in Indianapolis back in 2010. That was my first real exposure to a yoga class and I liked it. It was quite challenging and I am not flexible, but I loved the way that I felt afterwards. I felt like the "kinks" were all working out in my body. I know that sounds kind of silly, but it was true. Now that I have learned more about yoga I am convinced that it is helpful in restoring balance, flexibility and decreasing stress levels. As we all are aging our bodies are breaking down and we are becoming less flexible. Older people tend to be prone to falling or having back pain. All of this is due to not taking care of your body. Yoga helps to restore that physical balance and flexibility which can be very helpful. There was an article that was published on the NIH (National Institutes of Health) website about Americans who practice yoga report a better well being. 80% of people doing yoga reported lower stress levels. 2/3 of these yoga participants also were more motivated to exercise.

If you are new to yoga or never tried it before then I encourage you join a class or get on YouTube and try some poses out. I absolutely love the channel Yoga with Adriene. She has great videos and this Yoga Beginners Video is great if you are just starting out. 

If you have been wondering about trying to work more yoga into your life I would encourage you to do a series of yoga classes or YouTube videos. Doing a little bit each day is a great way to increase your flexibility, decrease your stress and create a healthy habit. I highly recommend Yoga Camp with Adriene. 

Take the time this week and pull out your mat and do some yoga. Start slow and just work out the kinks and reduce that stress. You can even do yoga with your loved ones or your animals. Einstein is a huge fan of yoga and loves stretching out after a long day. Enjoy! 

New Facebook Page! Like it! Love it!

I wanted to write a little blog post about my NEW and updated Facebook page. I have made a separate Facebook page for RDAnna and all my nutrition related posts. I have been posting nutrition information to social media for years, but I thought I would create a separate page to make things a little more professional. 

Take a minute and LIKE my RDAnna Facebook page and follow me so that you can continue to get awesome nutrition information, updated blog posts and some videos in the future. I am starting a new project that will be helpful to RDs in NICU formula rooms around the country and I am eager to share those on social media as well. Thanks for the "likes" and the love! 

Joining a Gym and Strength Training

Strength training time as arrived! Raise your hand if you are excited .... ok I wasn't really either. Going to the gym and actually lifting weights is something that I kind of dislike. It is not my favorite thing to do, but it is so important. I am getting ready for another marathon in the fall. That means that I need to start strength training now! 

I joined a gym across the street from the hospital where I work so that I could stop by on my way to/from work. That way I would be more likely to actually go to the gym + it was really cheap. Win and win! 

So why is it important to strength train before an endurance event? Excellent question ... one that I asked myself. Lots of times we think of strength training as putting on lots of muscle, but the main goal is to build some muscle and strengthen the muscle you do have. This strengthen muscles allows it to work more efficiently when you doing endurance activities. For example, strengthening your hip flexors will help to make sure that extra stress isn't placed on your quads/hamstrings which could cause knee pain with continued endurance activity. Getting your body stronger in general will help to prevent injuries. That was my main purpose in hitting the gym ... avoid future injuries. 

So now that I had a place to lift weights I had to actually decide what I wanted to do. I really enjoy classes, but this gym doesn't have classes so I have to lift on my own. Thankfully they have machines that I can use to work the upper body, chest, and legs. The big thing that I have been focusing on is getting a total body workout for 45 minutes on the various machines. That way I work arms and legs and hips too. This should help to prevent future injuries from running, which is the main goal! 

Now you might be wondering what in the world would you for exercises at the gym for ~40 minutes? I found myself in that exact same predicament. I started with a goal. I wanted to get a total body work out in the time that I had available (~45 minutes).  I started with the machines at the gym and developed a routine. I alternate how I begin my time at the gym - between legs and arms first.  I started with 2 sets of each exercise and completed 12 repetitions. The goal was start to build a base strength, because I knew that it would be helpful for endurance activity. Now I have worked up to 3 sets of 15 repetitions each. 

• Bicep curls 
• Tricep extensions 
• Deltoid pull downs 
• Sled press 
• Hamstring curls 
• Quadricep extensions
• Hip adductor and abductor exercises 

I recommend that if you have been thinking about getting out that and joining a gym. You should do it! I normally dislike gym establishments, but I have been impressed with the results that I have started to see. I have gotten stronger and I think this training will help my marathon training starting this summer. If you head out to join a gym, make sure that you pick a place that meets your criteria, will help you accomplish your goals and is on our normal route of travel. You are much more likely to actually go to the gym if you are already driving past it each day. Happy lifting! 

Food-Borne Illnesses

Chances are that you or someone you know has gotten sick from food. Every year, one in six American's get a food-borne illness. Some times it can be tricky to correctly identify the food culprit. Normally raw foods of animal origin are most likely to be contaminated. This could be something like a raw meat, poultry, raw eggs, unpasteurized milk or raw seafood. 

I wanted to touch on some basics of food-borne illness, what foods to watch out for and how to properly handle these food items. If you think that you have gotten a food-borne illness you might want to think about a food item that has been mixed together. For example - bulk raw milk, pooled raw egg or ground beef are food items that are coming from multiple animals and being combined into one product that you are purchasing. This means that it is more challenging to pin point the infected or sick animal in food chain. If you think about that ground beef is containing meat from hundreds of cows or a single restaurant omelet may contain eggs from hundreds of chicken (if it is a liquid egg product). There are lots of places in this food chain where contamination could have occurred. 

Commonly we are hearing about fruits and vegetables carrying food-borne illness. These food items do not normally have these organisms in them, but when they are transported or how they are grown could influence their exposure to bacteria/other organisms. The only way to help prevent getting a food-borne illness from your produce is to make sure you wash it well. Now this may not get rid of all the contamination, but it is what we (as consumers) can do to minimize our risk of getting sick. 

So now that you are terrified to eat animal products and produce you are probably thinking ... what is safe to eat? Well all of these food items can be safe if you take the time to prepare them in a safe manner. Make sure your animal products are cooked the appropriate temperatures (160F for beef/poultry and 145F for fish), you drink only pasteurized milk and you avoid raw shellfish. For produce, wash it well when you get home/before using (even if the label says pre-washed). 

For more information on food-borne illness check out the following links: 

CDC website

Food poisoning resources

2015-2020 Dietary Guidelines for Americans

Every 5 years there are new Dietary Guidelines that released from the U.S Departments of Health and Human Services (HHS) and of Agriculture (USDA). The last set of guidelines were released in 2010 and so this year it was time for the update. The guidelines are designed for health professionals to help individuals consume a healthy and nutritionally adequate diet. Previous editions of the dietary guidelines focused on individual dietary components - such as food groups and nutrients. With these new guidelines, released yesterday, the focus is now on combination foods and the total diet forms one's overall eating pattern, because people do not eat just food groups and nutrients separately. This was a big change and took the guidelines in a slightly more general direction. 

So let's get to it .... listed below are the 2015-2020 Dietary Guidelines for Americans: (for more information check out health.gov)

1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy and reduce the risk of chronic disease. 
2. Focus on variety, nutrient density and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. 
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. 
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. 
5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.  

One new thing that was added to the guidelines in this release was a specific number given for recommended amount of added sugar. The goal is to keep added sugar consumption to <10% of your total daily calorie intake. In the 2010 edition recommendations were given to limit your consumption of added sugar, but no hard and fast value was given. 

As you can read these guidelines are broad and are applicable to all people. For a more personalized interruption of these guidelines, speaking with a health professional or a Registered Dietitian would be helpful! 

Merry Christmas!

It is that time of year. "The stockings are hung by the chimney with care in hopes that Saint Nicholas soon will be there." It is hard to believe that Christmas is only 3 days away. I don't know about you all, but we have been busy around our house baking Christmas goodies, wrapping presents, shopping for food for holiday meals and trying to fit time in with family and friends. I wanted to make sure that I shared with you what I am planning on making for Christmas day. We are hosting about 9 people total over at our house for Christmas. 

Christmas Menu

Cheese ball and Black bean dip for appetizers

Pork loin prepared with rosemary and garlic 

Mashed potatoes 

Salad 

Green beans 

Fruit salad 

Rolls 

Yule log and Ginger bread treats for dessert

As  you can see, it is totally possible to plan ahead and make a delicious and healthy holiday meal. Make sure to make a list of the items that you will need so you don't end up at the grocery store multiple times. Then don't be afraid to delegate some of the cooking to those who are coming over. Thankfully our friends and family are all bring a couple of dishes so I am responsible for the the pork, the green beans and the cheese ball. Also try to include multiple food groups in our holiday spread - we have a lean meat option, 2 vegetables, 1 fruit, and some starch or carbohydrate in the potatoes and rolls. Enjoy this time of year with family and friends. Take the time to not stress about all the fixings, but make memories with those you care about. Merry Christmas and Happy Holidays!

Enjoy time with your family and friends this Christmas and remember "everything in moderation!" 

Watching out for Added Sugar!

The Food and Drug Administration (FDA) released a recommendation on a daily cap for added sugar. This is the first time this has happened. The guidelines are that Americans should not be consuming more than 10% of their total calories for the day from added sugar. This equates to about 12.5 teaspoons or about 50 grams per day. Now if you are wondering what 50 grams of added sugar might look like, think of a can of regular soda. The regular, sugar sweetened soda contains about 50 grams of added sugar. Other common food items were added sugar can be found would include any type of sweet treats (food or beverage). 

There are some foods that contain sugar naturally - like fruit, dairy, honey, etc. These items are NOT included in the added sugar recommendation. The dairy and fruit contain other nutrients (vitamin and minerals) as well has fiber in the fruit and protein in the dairy. This makes these naturally sweet food items, great and healthy picks. The honey or agave are good sweeteners, but they will contain the same amount of calories, just the source of the sugar will be different. 

You may not have thought about this, but there are some food items that contain "hidden" sugar that we perceive as "healthy." For example, yogurt with added fruit, granola, bread, ketchup, canned fruit, canned coups, salad dressing and pasta sauce. Now, none of the items are inherently bad, but we do need to make sure we are aware of the sugar that is added to them and maybe limit our intake of them if the sugar is a problem (for example, with diabetic individuals).

• To make your yogurt healthier, get the plain or the vanilla and add your own fresh fruit to it.
  
• Watch out for granola because it not only has added sugar, but also fat. Eat this in moderation or add a little to plain yogurt.
  
•  Bread does have some sugar added to it, but normally this is a small amount and I wouldn't worry too much about it. 
• Condiments can have a lot of added sugar, especially the low/non-fat dressings. They have removed the fat and added sugar in its place. I would also choose a regular fat dressing and just use it sparingly. 

Hopefully these tips and tricks have been helpful when it comes to trying to abide by the recommend of keeping added sugar to 10% or less of our total calories each day! 

Having a Healthier Holiday Season

I know that is just now the beginning of November, but in case you haven't noticed Thanksgiving is in 16 days and then Christmas is in 45 days. That means that there are lots of celebrations, family gathers and time spent around food in the next 1 1/2 months. 

It is time to put together a plan so that you are prepared to have a healthier and hopefully happier holiday season. I absolutely love fall and celebrating Thanksgiving, but with this time of year comes lots of delicious food and often less physical activity. I have included with tips that might help you actually make some healthy choices over the next 1 1/2 months. 

• Don't skip breakfast! Starting off your day with a healthy breakfast will help you to eat less and make sure you are focused on making healthy choices. The key is to start that process of putting healthy foods into your mouth at the beginning of the day. 
• Aim for 3 meals a day with snacks. Think about it as eating every 3-4 hours. Eating these small meals/snacks more frequently will help with keeping your blood sugar and energy levels steady throughout the day. Also if you have a party to attend, you can avoid arriving famished and eating everything in sight. This will equip you to have more self-control. 
• Stay hydrated. make sure that you are consuming low calorie beverages and not just filling up on alcoholic drinks. That can be tempting with holiday parties, but those alcoholic drinks can be loaded with extra calories. Sometimes making a trade off can be helpful to limit your empty calorie intake. Promise to do 30 minutes of physical activity for every drink you consume. This can be a good way to motivate yourself to be active and still enjoy a delicious mixed drink in moderation.
• Portion your plate. Make sure to keep the MyPlate in mind as you fill your plate at the next holiday gathering. Try to fill 1/2 your plate with fruit and vegetables, limit your protein to about 1/4 of the plate and the other 1/4 for grains. Filling up on the vegetables, provide nutrient dense and low calories options for meals. Save a small part of your plate for your favorite dessert or treat, because it is the holiday season and everyone loves a treat. 

Check out the MyPlate Holiday Handout below for some other great recommendations about making healthier holiday substitutions. 

Navigating the Grocery

Grocery shopping. It is something that we all do. We may all go to different stores, but each week we all head out and purchase food to eat. Most of the time grocery stores are set up in a similar fashion. I liked this diagram (see below); because, I thought it was a great visual to help you navigate the grocery. 

Most the time the outside (or parameter) of the store is where you want to stay. Along the outside of the store, you will find the produce, meat and dairy items. In the aisles of the grocery store, you will commonly find processed foods, frozen foods and packaged food items. Choosing to stay on the parameter of the grocery store is going to help you purchase more fresh produce, meat items and dairy choices. Then you can take these food items home and prepare delicious meals. 

To get ready for your grocery store trip, take a few minutes and plan your meals for a week. Take the time to find some new recipes and write down the ingredients you will need to purchase. Taking time to plan menus will help ensure that you eat at home and hopefully help you eat healthier. When you head to the store, remember to take a list with you. Only purchase the food items you have on your list. This will help you to save money and avoid buying unhealthy food options. 

Have fun as you head out to the grocery this week. Remember stay along the parameter of the store and try some new foods as you cook meals at home! 

Featured as the RD of the Day on Today's Dietitian

So I totally have to geek out on you for a minute. I did a news story with WISH TV, which aired this last week. It was about Sports Nutrition and Children. If you happened to miss it, well head over to my media page and check it out. 

Well Today's Dietitian decided to choose me at the RD of the Day on their Twitter page. I know it doesn't seem like the coolest thing to you ever, but it totally made my day.  This popped into my email and I felt honored that someone had noticed my work and decided to share it with their 8,000 followers. 

It is so neat that because of social media we can connect and share what we are doing all over the world. I think that is a huge win for nutrition education we can provide people with tips for wellness via these social platforms. I just love being part of that! 

Navigating the State Fair in a Healthy Way

If you live in Indiana you have probably heard that the State Fair is open and under way! I grew up in 4-H and the State Fair was always a huge deal in the summer time. Along with 4-H projects, exhibit halls, livestock shows, and the rides the fair has a ton of food. All of this food smells delicious as you walk around the fair and it is just tempting you to stop by a booth and purchase something delicious. 

If you are trying to be healthy and follow a healthy life style going to the fair and encountering all this tempting food may be overwhelming. Well I have some great tips to help you navigate the State Fair in a healthy way! 

1. Share your food. Go to the fair with a friend and suggest splitting he food you purchase. This means that you get to try some new foods and don't have to eat the entire meal yourself. 

2. Take a lap or maybe two. Walk around at the fair and explore all the livestock barns and exhibit halls. This can be a great form of exercise and can help you burn off a few calories along the way. 

3. Watch what you drink. Lots of sugary beverages contain quite a few calories. Make sure you drink plenty of water to help keep you hydrated and feeling satisfied. 

4. Set a limit. The fair is a great place to eat delicious food, but make sure that you set some limits for yourself. For example, you can have 1 ice cream cone, 1 fried food item and you will plan to drink water throughout the day. Setting expectations can help you feel food about your fair food choices. 

5. Keep your eye out for healthier alternatives. There are some healthy choices available  at the fair like roasted vegetable kabobs, grilled lean meat options, frozen yogurt or fresh fruit. 

Keep these healthful tips in mind as you head out to the State Fair! Enjoy the sights, sounds and smells as you participate in this fun summer tradition. 

Restaurant Food versus Fast Food

Well guess what ... restaurant food is just as unhealthy as fast food. To some of you that might be shocking news. I think we all like to think that because we are paying more and sitting down at a meal we expect that meal to be better for us. That is not always the case. Research from the University of Illinois was released this month and it was talking about a study published in the European Journal of Clinical Nutrition. They found that Americans eating out, at a sit down restaurant or a fast food restaurant, are still consuming 200 calories more per day compared to eating at home. To read a summary of this article - CLICK HERE.

So let's take a look at a couple of restaurants up close and personal ... 

Olive Garden - 1 serving of salad, 1 breadstick and a plate of the fettucine alfredo pasta = 780 calories, 45.5g fat and 1650mg of sodium

McDonald's - 1 McChicken sandwich with 1 medium fry = 710 calories, 33g fat and 840mg sodium 

McAlister's Deli - 1 veggie Spud with light sour cream, side of fruit and cole slaw = 820 calories, 38g fat and 1230mg sodium 

Subway - 6 inch spicy italian sandwich on 9-grain wheat bread with a bag of Lay's baked chips = 610 calories, 26g fat and 1690mg sodium 

Eating at home is clearly the best option, but if you do enjoy eating out or have to on vacation this summer, make sure to watch your portion sizes. Think about it. The burger at McDonald's versus the burger at Red Robin are very different. The Red Robin burger is huge in comparison and is going to contain more fat, sodium and overall calories compared with the McDonald's burger. Be mindful of the portion of food that you are ordering and remember you can always save part of that meal for later. 

Healthier July 4th Weekend

This weekend is July 4th! Can you believe it. That means lots of time with friends & family, cooking out, fireworks, yummy desserts and time off from work. With any holiday, this can some times be stressful if you are trying to eat healthy. I have some tips for you to help you make this July 4th a delicious and healthy one! 

• Don't skip a meal. Often times, people like to skip a meal if they know they will be eating a large meal later in the day. Don't do this! You need to make sure that you eat 3 meals a day and you don't need to skip a meal. People who do skip meals, tend to over-indulge when they finally do sit down to eat. They also tend to be more grouchy leading up to that meal, because their blood sugar may go low. If you know the picnic/party you are headed to might not have healthy options, bring something with you or have a healthy snack before you leave your house. 
• Pick a smaller plate. When you head to the picnic or party try to pick a smaller plate to load up with food. It has been found that people tend to eat less without noticing if they are using a smaller plate. This could help you consumer 50% fewer calories at that meal. 
• Choose the "healthier" food first. After you have picked up your smaller plate, make sure you choose the healthier foods to put on that plate first. Start with a salad or delicious grilled vegetables. Some times there are fruit salads or fruit trays available. Reach for those fresh options first. The goal is fill your plate with 1/2 fruits/vegetables. 
• Be active. The weather sounds like it is going to be lovely on July 4th so make sure you get outside and run around! This would be as simple as going on a walk with your dog, playing football with your kids or playing corn hole at the cook out. If you are going to an event like Carmel Fest you will have lots of time to walk again and work off some of those calories you have eaten. Find was to be active throughout the holiday weekend. 

Have a wonderful and save 4th of July. Enjoy the weekend and the sunshine. Stay healthy and have fun! 

Gardening

Last week's post was about eating more foliage and I thought I would share with you my experience with growing leafy greens. 

Some of  you may know that I like to attempt a garden every year. It is a small garden and more of an urban garden. My family always has had a garden and I really do love fresh produce in the summer. If you happen to be growing your own garden and end up with extra produce, feel free to share it with me! 

This year I am growing tomatoes, mint, basil and lettuce. In previous years I have tried to grow beans, carrots, tomatoes and some herbs. Honestly I have the best luck with tomatoes and last year my basil went crazy. I totally killed the carrots and they just ended up rotting. I mentioned that my garden is an "urban" garden, which means I have all my plants in planters. I don't dig up my yard to plant vegetables, because we rent our house and I don't have the tools for that type of gardening. 

These are the tomatoes plants and herbs on my patio. 

This is the start of the lettuce. I was trying a new technique and so far it seems to be working. 

Since my gardening experience is somewhat limited, I thought I would pass along some other gardening tips from the professionals. This was from Ohio State Extension - Edible Front Yard Gardening. If you want some additional gardening tips, Purdue's Extension website is great depending on what types of produce you are growing.

I wanted to include a recent picture from my garden. The pictures above are from a month ago. The tomatoes are taking off and the mint is loving the pot. The lettuce is also starting to come up in full force. If you are curious about how I used a bag of soil for the base, then check out these instructions - CLICK HERE!

Lettuce is growing as of last night. It is looking great and I can't wait to harvest some leafy greens! 

Grocery Store Tour with Fresh Thyme

Tuesday evening I had the opportunity to work with the American Diabetes Association in Indianapolis and put on a grocery store tour at a local Fresh Thyme store on 82nd Street. It was a great opportunity to help provide people who some healthy tips about navigating the grocery store. It can be extremely challenging to know what items to purchase, what is the best time to buy certain fresh produce, what wheat bread means and how alcohol may affect your blood sugar if you are diabetic.  These are all issues that you can run into while navigating the grocery store. 

Here are some great tips to help you next time you head to the grocery store: 

1. Make out a plan for the week. It helps to know what recipes you want to prepare at home during the week. I dislike having to go back to the grocery because I forgot something, so make sure you make a plan. Then planning out your meals/recipes for the week will help to create your grocery list.
2. That is a good segue into the second point. Always make a list! This is a must. You can't head out of the house without a list of things that you actually need. Check the items in your pantry and refrigerator and only put the items on your list that you need. 
3. When you get to the grocery, stick with that list. Don't get distracted by the tempting foods, only purchase the items that you wrote down on your list. This also will help to stick with a budget and may help to save you some money. 
4. Shop the perimeter of the grocery store. In most traditional grocery stores the fresh produce, meat and dairy items are located on the outside of the shopping area. All of the processed food items are in the middle items/freezer sections. 
5. Purchase produce that is in season. This is important to help make sure you are getting delicious produce and not spending too much money on fresh fruits/vegetables. There is a great chart that is put out by Purdue --> Click here for the Harvest Calendar for Indiana. 

Smart Snacking

Smart Snacking ... what does that mean? I don't know about you, but I love a good snack. Maybe it is because I love food, but I am always looking forward to my mid-morning snack and my afternoon snack. It is important to make these snacks healthy. Don't get me wrong, I understand sometimes you just want a cookie for a snack and that is fine (if it is only one cookie and it doesn't become a routine). The key is making sure that other snack options are healthy. 

What types of foods do you think are healthy and good to include in your day as snacks? Some times it helps to think outside the box and maybe try some new foods. Variety is always important when it comes to eating healthy and getting all the vitamins and minerals that our bodies need to run efficiently. 

Listed below are some great tips from the ChooseMyPlate.gov website. 

Snacking Tips from www.choosemyplate.gov website. Check it out for more healthy tips!

National Nutrition Month 2015

March is National Nutrition Month. Now you might be wondering what that means ... well in the world of dietetics this is the month that we work hard to promote leading a healthy lifestyle! I love the logo and slogan for 2015 because it talks about biting into a healthy lifestyle. The goal is to live healthier, one small step at a time. 

So what can you do this month to live healthier? Are there any habits that you have that you have wanted to change? Start with one thing .... I want to stop snacking late at night or walk for 15 minutes each day. Pick one simple goal and make that attainable this month! 

One of the most common complaints that I hear about trying to live a healthy lifestyle is that it is expensive. I believe that there are ways to make healthy, budget friendly choices. Plus being healthy now helps to decrease healthcare costs in the future, therefore saving you money in the long run. Check out these Healthy Eating on a Budget Tools from ChooseMyPlate.gov. 

Another helpful tip to saving money when eating healthy is to prepare your food at home. This can help you save money and enjoy delicious meals at home. There is a great recipe book that provides ~30 recipes from cookie recipes to dinner entrees using healthy foods that is available from ChooseMyPlate.gov - CLICK HERE for the Cookbook.