I wanted to take a moment to reflect on the past year and the many things I am thankful for. First of all, I am thankful for all of you who read my blog! Coming up with new content to write it (almost) every week for the past several months has sometimes been a challenge, particularly because I want it to be more than just my rants and raves, but something useful to other people. I am thankful for those of you who have given me positive feedback (whether in person or through email or posted comments).
I am also thankful for all my clients helping me to survive my first year in private practice! As they say, starting up a new business is very hard work and can be a bit scary, but it is also a lot of fun and really helps you learn more about yourself and what you are capable of. I am happy to be keeping my head above water and look forward to the next year being even better.
It’s also commonly understood that all businesses have “seasons” when things are slow and when things are really busy. I expected things to really slow down over the holidays because who really wants nutrition and fitness advice at this time of year? Initially, that was the case, but just this past week I’ve gotten a lot of new clients. I am really grateful for those brave souls who are not waiting until the start of the New Year to take action to improve their health.
I am thankful for my friends and family (especially my husband Dan), who have been very supportive all my life, but particularly during the launch of my new business. Without Dan, I would probably not be doing this blog, and I would have had to pay a lot more to get my website up and running!
Of course I am thankful for my health, for my home, and for my abilities. I am a little bummed that I was not able to do many races this year (only a couple of foot races and one cycling event – no triathlons), but realize that I do not have the time to do EVERYTHING. Spending more time in a “coaching” and “cheer-leading” role this past year has given me a whole new appreciation for people who spend their lifetimes being our coaches and cheerleaders!
I have so much to be thankful for, it is hard to express it all in a short blog! I am truly grateful to God for all the blessings he has given me. I hope you all have a very Happy Thanksgiving!
Wednesday, November 25, 2009
Wednesday, November 18, 2009
Thanksgiving
Only 1 week and 1 day until Thanksgiving! Thanksgiving is one of my personal favorite holidays; what could be better than getting together with friends & family, enjoying good food, and of course, watching football! The freedom to be able to enjoy all those things is something I am extremely thankful for.
However, for a lot of people, Thanksgiving (and the other fall and winter holidays) can pose a big challenge. These holidays represent high amounts of stress due to food temptations and not being able to stick to their normal routines. For example, people who have diabetes often struggle to maintain control of their blood sugars because of all the “sweet treats” available, not to mention all the starchy foods! And of course people who are working on losing weight often suffer set backs during this time. Then there are those with food allergies who have to be careful, while trying to enjoy food made by other people who may not be as mindful of their allergies. What should these folks do?
There are tools to manage “food stressors” during the holiday season, that are often suggested for people with diabetes, yet can easily be used by people who are working on weight loss as well. One tool is to practice what is referred to as the “plate method.” Ideally you would be using a plate no larger than 9 inches in diameter. You fill half of your plate with non-starchy vegetables (preferably not loaded with extra fat!), a quarter of your plate with carbohydrate (such as a potato, rice, pasta, etc.), and the other quarter with protein. This leaves you with 2 additional “carbohydrate choices” to choose from. This could be in the form of a side roll, a small dessert or fruit salad. If there is a “buffet” that includes several types of “starch” or carbohydrate items that you would like to choose, try to limit your portion sizes to ¼ cup each (1 carbohydrate choice for most “scoop-able” items is half a cup). That way you can still limit your TOTAL carbohydrate choices to 3 per meal.
If you suffer from food allergies, tell the hostess what foods you need to avoid. Make sure you also bring something with you that is safe for you to eat. That way if the host is unable to prepare foods that are suitable for you, you will still have something to enjoy during the festivities.
My family has what most Americans think of as “typical” food for the holiday: turkey and dressing, rolls, green bean casserole, cranberry sauce, and pumpkin pie. We usually have some other items too, but these vary year to year. Some of these additions include pecan pie, banana/blueberry pie (my personal contribution, which is a recipe I got from a college roommate years ago that I have made slight modifications to), fruit salad, carrot soufflé, broccoli casserole, garlic biscuits, etc. Because I am a registered dietitian/coach/HFS, I am the designated “healthy cook” in the family. I always try to make sure whatever items I am contributing are reduced fat (if not low fat), and reduced sugar. This enables our friends and family to have some “healthy options” to choose from, in addition to all the other “treats” that are sure to grace the table.
Another important tip is to not forget what the "spirit" of Thanksgiving is. A lot of us lose sight of what we are truly celebrating and end up focusing solely on food and sales! Let’s all try to remember the reason for the holiday and to be thankful for where we are at in life. No matter how “bad” things may get, there is always something we can be thankful for. If you are interested in learning more about the history of the holiday, here is a good short story on the subject.
You may also want to consider volunteering with friends or family members at a local shelter that serves Thanksgiving meals to the underserved. This is another good way to remind ourselves of how much we have to be thankful for.
If you can, participate in some kind of fun run or walk. A lot of cities hold “turkey trots” on Thanksgiving Day that allow you to get in some exercise before eating. If that is just not possible, try to enjoy some type of physical activity a couple of hours after the big meal; go for a walk, start up a game of basketball or touch football, or even pull out the Wii! There are lots of things to enjoy during the holiday besides food.
For daily tips leading up to T-day, follow me on twitter @ChrisMarquette.
However, for a lot of people, Thanksgiving (and the other fall and winter holidays) can pose a big challenge. These holidays represent high amounts of stress due to food temptations and not being able to stick to their normal routines. For example, people who have diabetes often struggle to maintain control of their blood sugars because of all the “sweet treats” available, not to mention all the starchy foods! And of course people who are working on losing weight often suffer set backs during this time. Then there are those with food allergies who have to be careful, while trying to enjoy food made by other people who may not be as mindful of their allergies. What should these folks do?
There are tools to manage “food stressors” during the holiday season, that are often suggested for people with diabetes, yet can easily be used by people who are working on weight loss as well. One tool is to practice what is referred to as the “plate method.” Ideally you would be using a plate no larger than 9 inches in diameter. You fill half of your plate with non-starchy vegetables (preferably not loaded with extra fat!), a quarter of your plate with carbohydrate (such as a potato, rice, pasta, etc.), and the other quarter with protein. This leaves you with 2 additional “carbohydrate choices” to choose from. This could be in the form of a side roll, a small dessert or fruit salad. If there is a “buffet” that includes several types of “starch” or carbohydrate items that you would like to choose, try to limit your portion sizes to ¼ cup each (1 carbohydrate choice for most “scoop-able” items is half a cup). That way you can still limit your TOTAL carbohydrate choices to 3 per meal.
If you suffer from food allergies, tell the hostess what foods you need to avoid. Make sure you also bring something with you that is safe for you to eat. That way if the host is unable to prepare foods that are suitable for you, you will still have something to enjoy during the festivities.
My family has what most Americans think of as “typical” food for the holiday: turkey and dressing, rolls, green bean casserole, cranberry sauce, and pumpkin pie. We usually have some other items too, but these vary year to year. Some of these additions include pecan pie, banana/blueberry pie (my personal contribution, which is a recipe I got from a college roommate years ago that I have made slight modifications to), fruit salad, carrot soufflé, broccoli casserole, garlic biscuits, etc. Because I am a registered dietitian/coach/HFS, I am the designated “healthy cook” in the family. I always try to make sure whatever items I am contributing are reduced fat (if not low fat), and reduced sugar. This enables our friends and family to have some “healthy options” to choose from, in addition to all the other “treats” that are sure to grace the table.
Another important tip is to not forget what the "spirit" of Thanksgiving is. A lot of us lose sight of what we are truly celebrating and end up focusing solely on food and sales! Let’s all try to remember the reason for the holiday and to be thankful for where we are at in life. No matter how “bad” things may get, there is always something we can be thankful for. If you are interested in learning more about the history of the holiday, here is a good short story on the subject.
You may also want to consider volunteering with friends or family members at a local shelter that serves Thanksgiving meals to the underserved. This is another good way to remind ourselves of how much we have to be thankful for.
If you can, participate in some kind of fun run or walk. A lot of cities hold “turkey trots” on Thanksgiving Day that allow you to get in some exercise before eating. If that is just not possible, try to enjoy some type of physical activity a couple of hours after the big meal; go for a walk, start up a game of basketball or touch football, or even pull out the Wii! There are lots of things to enjoy during the holiday besides food.
For daily tips leading up to T-day, follow me on twitter @ChrisMarquette.
Thursday, November 12, 2009
Eating Vegetarian at NASCAR, Take 2
For those of you who have been following my blog, you may remember that back in April this year I wrote about my experience eating vegetarian at NASCAR for the first time. Well, this past weekend was the second race weekend we attended at Texas Motor Speedway this year.
I have to say, I learned so much back in April that this time it was a breeze! I made some of the same things (homemade hummus for sandwiches, black bean burger patties), but I also pre-made some other things that we would be able to just heat up via microwave or crock-pot. For example, for Friday night I made “Lima Bake,” which is a super tasty recipe I found on the back of HEB’s dried lima bean bag. Once you have cooked the limas, you just sauté some onions and garlic, then add canned diced tomatoes, chili powder, cumin, and the beans. Top it off with a little cheddar cheese and your done. It is super yummy!
I also pre-made my “famous chili.” This is actually a newer “made up” recipe for me. I used to make tofu chili, but apparently I have over-eaten soy and can no longer tolerate it (I know, tough for a vegetarian!), so I’ve had to be creative in using other vegetarian high-protein foods. Recently I’ve really gotten into “Quorn” products (a “mycoprotein” very similar to mushrooms). I try not to use them too often, but for those occasions when you really need something other than beans or nuts, it is great! I now make my chili using Quorn’s “beef” crumbles, pinto beans, kidney beans, diced tomatoes, TONS of chili powder, cumin, onions, jalapeños or serranos, and garlic.
For all our vegetable “side dishes,” I pre-washed EVERYTHING (that way I also would not have to worry about any cross-contamination issues). So we had various colored peppers, potatoes, and “salad” vegetables (mixed greens, red onions, tomatoes, etc.) that were all basically ready to go when we got there and would go with just about anything we decided to eat.
I think I’m starting a new trend too; I actually saw a guy at the truck race (the first race of the weekend on Friday night) wearing a Vegetarian hoodie! Granted, I think it was the one that says “Vegetarian. Ancient tribal slang for the village idiot who can’t hunt, fish, or ride.” It was a little hard to read because he was carrying stuff that obscured part of it, but I think that was the one he was wearing. Not exactly sure how I feel about that, but it’s a start!
Another “start” was at our campsite. We formed a giant “U-shape” with 3 other RV’s, and each night we all had dinner together. Saturday night I shared my famous vegetarian chili and it got rave reviews. Sunday night it was my black bean burgers. It was pretty funny, one guy that I had not met at the spring race but was there for the fall race was very excited to have the opportunity to try some vegetarian food! He had never had meatless chili or “bean” burgers before! He also informed me that he is always looking for ways to increase his vegetable intake, so he was quite happy to find some ways of actually having vegetable based entrees.
I guess my next big vegetarian “project” will be the football crowd, although there I have a head start, as I can always point to Tony Gonzalez as an actual “player” example!
I have to say, I learned so much back in April that this time it was a breeze! I made some of the same things (homemade hummus for sandwiches, black bean burger patties), but I also pre-made some other things that we would be able to just heat up via microwave or crock-pot. For example, for Friday night I made “Lima Bake,” which is a super tasty recipe I found on the back of HEB’s dried lima bean bag. Once you have cooked the limas, you just sauté some onions and garlic, then add canned diced tomatoes, chili powder, cumin, and the beans. Top it off with a little cheddar cheese and your done. It is super yummy!
I also pre-made my “famous chili.” This is actually a newer “made up” recipe for me. I used to make tofu chili, but apparently I have over-eaten soy and can no longer tolerate it (I know, tough for a vegetarian!), so I’ve had to be creative in using other vegetarian high-protein foods. Recently I’ve really gotten into “Quorn” products (a “mycoprotein” very similar to mushrooms). I try not to use them too often, but for those occasions when you really need something other than beans or nuts, it is great! I now make my chili using Quorn’s “beef” crumbles, pinto beans, kidney beans, diced tomatoes, TONS of chili powder, cumin, onions, jalapeños or serranos, and garlic.
For all our vegetable “side dishes,” I pre-washed EVERYTHING (that way I also would not have to worry about any cross-contamination issues). So we had various colored peppers, potatoes, and “salad” vegetables (mixed greens, red onions, tomatoes, etc.) that were all basically ready to go when we got there and would go with just about anything we decided to eat.
I think I’m starting a new trend too; I actually saw a guy at the truck race (the first race of the weekend on Friday night) wearing a Vegetarian hoodie! Granted, I think it was the one that says “Vegetarian. Ancient tribal slang for the village idiot who can’t hunt, fish, or ride.” It was a little hard to read because he was carrying stuff that obscured part of it, but I think that was the one he was wearing. Not exactly sure how I feel about that, but it’s a start!
Another “start” was at our campsite. We formed a giant “U-shape” with 3 other RV’s, and each night we all had dinner together. Saturday night I shared my famous vegetarian chili and it got rave reviews. Sunday night it was my black bean burgers. It was pretty funny, one guy that I had not met at the spring race but was there for the fall race was very excited to have the opportunity to try some vegetarian food! He had never had meatless chili or “bean” burgers before! He also informed me that he is always looking for ways to increase his vegetable intake, so he was quite happy to find some ways of actually having vegetable based entrees.
I guess my next big vegetarian “project” will be the football crowd, although there I have a head start, as I can always point to Tony Gonzalez as an actual “player” example!
Tuesday, November 3, 2009
November is Good Nutrition Month
When most of us think of November, we think of festive fall colors, cooler weather, and of course Thanksgiving. There are a few other observances this month that involve food and nutrition: Diabetes Month, Peanut Butter Lover’s Month, and Good Nutrition Month.
What does “Good Nutrition” mean? In general, it means eating an adequate amount of fruits, vegetables, whole grains, proteins and fats each day (and spread throughout the day) to keep your body healthy. The exact amounts of each of these groups will vary depending on your current health status, age, weight, and activity level.
For example, someone who has diabetes has to be very knowledgeable about how many servings of carbohydrates they eat at each meal/snack, as well as making sure each meal/snack is “balanced” so that it includes either protein, or healthy fat, or a lot of fiber with the carbohydrate portion in order to keep blood sugar levels stable. The timing of meals and snacks for someone with diabetes is also critical; it is much easier to keep blood sugar levels stable if meals and snacks are eaten about the same time each day, and if no more than 5 hours pass between meals.
For someone with kidney disease, they may have restrictions on how much potassium, phosphorus, and protein they can take in. A person with celiac has to follow a gluten free diet. A person who chooses to be vegan has to pay special attention to sources of vitamin D, zinc, vitamin B12, and calcium as these can be low in a poorly planned vegan diet. An athlete will need to consume many more calories (primarily from carbohydrate) than your average person (for example Tour de France cyclists consume upwards of 6000 calories daily). These are just a few examples of “specific” areas of nutrition that need to be taken into account for different people in order to make sure they are following “good nutrition” principles.
For proper brain function and adequate energy levels, we need carbohydrates. The exact amount is going to vary tremendously for the reasons previously given. For most people, however, some general rules do apply for our nutrient intake.
Most people benefit from limiting their saturated fat intake to no more than 10% of total calories, keeping trans fat intake as close to zero as possible (or no more than about 3 grams per day), and eating about 20% of total calories from mono- and polyunsaturated fat. All of us need to also make sure that some of our polyunsaturated fats include omega 3 and omega 6 fats (these are called essential fats because our bodies cannot make these two fats). In general, it is recommended that the average person consume at least 1% of their calories from omega 3, and up to 10% of their calories from omega 6. The best sources of these omega 3 and omega 6 fats are nuts, seeds, avocado, seaweed, seafood, and vegetable oils.
Most people should also consume at least 25 grams of fiber daily. Fiber helps keep your cholesterol at normal levels, stabilize blood sugar, give us a sense of fullness (so we do not over eat), and keeps us regular! We can meet this fiber goal by consuming the following foods daily: at least 5 to 9 servings of fruits and vegetables, 3 servings of whole grains, 1 serving of nuts/seeds. Consuming legumes (beans) at least 3 times per week can also contribute to our fiber intake.
As far as protein, most people consume way more protein that they need. Most people only need about 0.36 grams of protein per pound of body weight. Athletes do need about twice as much, but even most athletes easily meet their protein needs. People who have kidney problems will likely be put on a low protein diet.
We also need to make sure we are drinking an adequate amount of water daily in order to help our body excrete waste products efficiently. A good indicator that you are drinking enough water is the color of your urine; it should be very pale yellow. (Be aware that if you are taking a multivitamin with high levels of B vitamins (or a strict B complex supplement), this will likely cause your urine to be bright yellow. )
In summary, just make sure you eat a variety of foods from each food group daily (fruits, vegetables, whole grains, healthy fats, and protein) and limit your intake of “junk foods” (desserts, chips, candy, soft drinks, etc.) as much as possible.
What does “Good Nutrition” mean? In general, it means eating an adequate amount of fruits, vegetables, whole grains, proteins and fats each day (and spread throughout the day) to keep your body healthy. The exact amounts of each of these groups will vary depending on your current health status, age, weight, and activity level.
For example, someone who has diabetes has to be very knowledgeable about how many servings of carbohydrates they eat at each meal/snack, as well as making sure each meal/snack is “balanced” so that it includes either protein, or healthy fat, or a lot of fiber with the carbohydrate portion in order to keep blood sugar levels stable. The timing of meals and snacks for someone with diabetes is also critical; it is much easier to keep blood sugar levels stable if meals and snacks are eaten about the same time each day, and if no more than 5 hours pass between meals.
For someone with kidney disease, they may have restrictions on how much potassium, phosphorus, and protein they can take in. A person with celiac has to follow a gluten free diet. A person who chooses to be vegan has to pay special attention to sources of vitamin D, zinc, vitamin B12, and calcium as these can be low in a poorly planned vegan diet. An athlete will need to consume many more calories (primarily from carbohydrate) than your average person (for example Tour de France cyclists consume upwards of 6000 calories daily). These are just a few examples of “specific” areas of nutrition that need to be taken into account for different people in order to make sure they are following “good nutrition” principles.
For proper brain function and adequate energy levels, we need carbohydrates. The exact amount is going to vary tremendously for the reasons previously given. For most people, however, some general rules do apply for our nutrient intake.
Most people benefit from limiting their saturated fat intake to no more than 10% of total calories, keeping trans fat intake as close to zero as possible (or no more than about 3 grams per day), and eating about 20% of total calories from mono- and polyunsaturated fat. All of us need to also make sure that some of our polyunsaturated fats include omega 3 and omega 6 fats (these are called essential fats because our bodies cannot make these two fats). In general, it is recommended that the average person consume at least 1% of their calories from omega 3, and up to 10% of their calories from omega 6. The best sources of these omega 3 and omega 6 fats are nuts, seeds, avocado, seaweed, seafood, and vegetable oils.
Most people should also consume at least 25 grams of fiber daily. Fiber helps keep your cholesterol at normal levels, stabilize blood sugar, give us a sense of fullness (so we do not over eat), and keeps us regular! We can meet this fiber goal by consuming the following foods daily: at least 5 to 9 servings of fruits and vegetables, 3 servings of whole grains, 1 serving of nuts/seeds. Consuming legumes (beans) at least 3 times per week can also contribute to our fiber intake.
As far as protein, most people consume way more protein that they need. Most people only need about 0.36 grams of protein per pound of body weight. Athletes do need about twice as much, but even most athletes easily meet their protein needs. People who have kidney problems will likely be put on a low protein diet.
We also need to make sure we are drinking an adequate amount of water daily in order to help our body excrete waste products efficiently. A good indicator that you are drinking enough water is the color of your urine; it should be very pale yellow. (Be aware that if you are taking a multivitamin with high levels of B vitamins (or a strict B complex supplement), this will likely cause your urine to be bright yellow. )
In summary, just make sure you eat a variety of foods from each food group daily (fruits, vegetables, whole grains, healthy fats, and protein) and limit your intake of “junk foods” (desserts, chips, candy, soft drinks, etc.) as much as possible.
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