MEAL PLANNING - HEALTHY IDEAS THAT SAVE YOU TIME AND MONEY

Question:  Dhana, today Americans are so busy.  We are constantly multitasking and as a result feel that we little time for much anything else, particularly our self-care.  When we don’t have time, our diets are usually affected.  What can we do to ensure that we are meeting our dietary needs?

Dhana:  This is definitely a common issue.  Many clients that I have worked with expressed having challenges balancing life stressors and healthy eating.  As a result they fell into a habit of choosing fast foods, processed microwaveable meals or simply skipped meals altogether.  Neither of these options are healthy choices…so what can we do? 

This is where meal planning can help.  Meal planning is essentially planning out meals for days at a time. It is very simple and doing so provides several benefits including saving time and money, insurance that meals are nutrient balanced, and reducing the temptation to eat impulsively.  The bottom line though is, in order to save time in the long run we have to make time initially to plan, grocery shop and food prep.  Then we can dine knowing that we are putting healthy foods into our body.  

Now let’s get started.

Step #1: Create a list of foods that you typically eat.

• You can categorize foods based on the food groups if that is easy for you.

Grains	Proteins	Fruits	Vegetables	Dairy	Misc
Quinoa WG English muffins Brown rice pilaf Old fashioned oats	Eggs Turkey Chicken Almond butter Salmon	Berries Various fruit Raisins	Salad greens Kale Bokchoy Sweet potatoes	Almond milk Cheese String cheese	Dark chocolate

Step #2: Create the meal planner template.

• Most people like to plan for one week at a time.  In the example below, I created a meal plan for one day.

Breakfast	Snack	Lunch	Snack	Dinner	Snack
boiled egg oatmeal blueberries	almonds & raisins	grilled chicken salad tossed salad baked sweet potato	almond butter on apple	baked salmon quinoa kale salad	fruit salad

Step #3 Grocery Shopping

• Prepare your grocery list. Use the list that you created (step #1). It is already categorized and this will allow you to easily navigate the supermarket. 

Step #4 Food Prep

• Choose a day when you can prep/cook foods items such as meats, starches, or vegetables in large volume.
• Store prepped food items in pyrex dishes so they are readily available at meal time.
•  Appliances such as food processors, blenders, crock pots and steamers can be helpful.

Step #5 Dining

• Enjoy your meal without worry of time constraints.
• Meal prepping/cooking allows you to simply warm up your food and serve.

Try meal planning for one week and see how it works for you and

your family. 

Here are a few more tips to consider:

• Pack leftovers the night before to take to work.
• Share recipes with your friends.
• Try new foods so that meals don’t become stagnant.
• Include your family especially the children in this activity, it will teach them about the importance of healthy eating.

Bonappetit!

            Dhana

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health Coach.

Join the MOVEment.  Commit to Bfit www.bfitathleticclub.com

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ARE YOU SIMPLE OR COMPLEX?

Dhana, on your last blog entry you wrote about carbohydrate requirements for different groups of people.  Can you give us more information about carbohydrates and the foods that provide them?

Thank you for your question!

   

What most people don’t realize is that carbohydrates are found in so many foods.  In fact many people I have worked with informed me that they followed a low carb diet. After reviewing their 24-hour diet recall and calculating their carbohydrate grams, they were surprised to learn that this was not the case.

Just as a car requires fuel for power, our body requires glucose for energy.  This energy comes primarily from carbohydrate-rich foods.   Carbohydrates are found in the following food groups: fruits, starchy vegetables and beans, milk and grains.  They are also found in condiments, beverages, and refined/processed foods.  

Another way to categorize this energy-yielding nutrient is based on how complex it is; simple sugar or complex carbohydrate.  Simple sugars are quickly and easily absorbed into the blood stream while complex carbohydrates require digestion to do so.  

SIMPLE:

• Fruit, milk and yogurt
• Refined products such as candy and other sweets,       condiments such as catsup and salad dressing 
• Sweeteners such as table sugar, honey and syrups
• Beverages such as soft drinks and juices

 COMPLEX:

• Whole grain bread, brown rice, whole grain pasta and cereal 
• Other grains that are not whole
• Starchy vegetables such as potatoes, beans and peas
• 
  
  

The goal in choosing carbohydrates is to get the most bang for your buck so to speak.  In this regard, complex carbohydrates are the best choice.  They are rich in fiber, which will keep you feeling fuller longer and they are naturally full of vitamins and other beneficial nutrients for the body.  Honey, corn syrup, corn sweetener, high fructose corn syrup are just a few of the common sources of added sugar in processed and refined food products.  Often referred to as ‘bad’, because these empty calorie foods offer little nutrients, spike then drop our blood sugar levels and contribute to food cravings.  Other foods that can have this effect include white foods such as rice, bread, pasta and cereals.

Now there are times when simple carbohydrates are warranted, i.e., running a marathon or any other time you need quick energy for a short period of time.  If you simply enjoy your sweets just remember moderation is key.

So which one are you? Complex or simple? If you are not sure, keep a food journal to find out where you are and make changes as needed.

Quick Tips:

•  Be sure to read nutrition labels to help you identify hidden sources of sugars.
• Choose more plant-based healthy carbohydrates as part of your dietary program.  
• Be mindful of the total amount of carbohydrates you consume during the day.

 For more information about choosing healthy carbohydrates visit:

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/

Dhana

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health Coach.

Make a commitment to live a healthier lifestyle.  At Bfit Athletic Club we offer classes for all fitness levels.  Contact us for more information.  www.bfitathleticclub.com

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CARBOHYDRATES - ONE SIZE DOES NOT FIT ALL

Question:  How much carbohydrate does one need daily?

Answer:  Latrina and Crystal thank you for this question.

Carbohydrate (CHO) is the most plentiful nutrient found in food.  If we are not mindful of our food choices, we can easily overindulge in this energy-yielding nutrient.  In fact the Standard American Diet (SAD) typically providing a strong mix of processed foods, soft drinks and white refined foods is said to be a contributing factor to the incidence of obesity.

There are numerous dietary theories, and if you were to ask this question of three different nutrition professionals, it is likely that you would receive varied responses.  The bottom line is that we first need to consider our own specific needs.  Let’s face it we all have different body chemistries, body composition, genetic predispositions and metabolic requirements.  Because of this what works for Latrina may not necessarily work for Crystal.

The Institute of Medicine (IoM) recommends at least 130 grams of carbs daily and 45%-60% calories from carbs.  What these basic guidelines don’t take into consideration is ones bioindividuality.  Let’s take a look at two very simple examples purely for illustration.  First consider someone with metabolic issues such as obesity, pre-diabetes or diabetes.  Consuming large amounts of carbohydrates in addition to a sedentary lifestyle would only lead to weight gain and risk for additional health concerns down the road.  One with metabolic issues would need to reduce amounts of carb intake for glycemic control, to encourage weight loss and to decrease medical health issues.  

Now someone who is highly athletic such as a marathon runner or other endurance athletes would need to consume a larger amount of carbohydrates in comparison to those metabolically challenged.  According to the Academy of Nutrition and Dietetics (AND), carbohydrate recommendations for athletes range from 6 to 10 g/kg (2.7 to 4.5 g/lb) body weight per day.  This could mean as much as 400 grams of carbs daily for an athlete weighing 68 kg or 150 pounds.

I had the opportunity to work with an overweight young woman who was addicted to a daily six-pack of coca-cola.  After simply cutting her carbs from 240 grams to 40 grams, she was losing weight without even starting her exercise regimen.  On the flip side a chronic fatigued marathon runner who restricted his carbohydrates responded with improved physical and mental health after increasing his intake.

Are you unsure about your carb intake?  Keep a food journal for a few days and use an app that can calculate your total grams of carbs daily.  You may be surprised at what it reveals.  If necessary visit a nutritionist who can map out a meal plan for you, especially if you have special dietary needs.

Because of the tendency to overindulge in carbohydrates, I have made a few suggestions for reduction:

• Identify the types of foods in your diet which provide the most CHO, slowly begin to limit these foods.
• Eat fiber rich green leafy veggies, fruits, and starchy veggies.
• Limit or eliminate altogether processed foods and soft drinks.
•  Limit or eliminate the addition of sweeteners.
• Use meal planning techniques to better manage your carb intake.

Regardless of how you choose to modify your dietary needs, always listen to your body.  Take the time to figure out what it really needs.  Observe your energy, monitor your weight and check your blood sugar levels.  Always strive for a healthy, balanced approach that can be maintained in the long run.

Dhana

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health Coach.

If you are looking to get fit and improve your health and need accountability.  Come join our team.  Call us at 770-845-0527 and get started TODAY.  Ask about our new member special.  Bfit Athletic Club LLC  www.bfitathleticclub.com.

Resources

Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance 

J Am Diet Assoc. 2009;109:509-527.

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol,  Protein and Amino Acids  Institute of Medicine. Released 2002

AINT GOT NOTHING BUT THE BLUES

Is it sometimes hard to pay attention in afternoon meetings because you are daydreaming about that piece of chocolate cake you just saw in the cafeteria?  Do you find yourself saying “I wish I had a Snicker, a Twix or anything sweet just so I can make it through the rest of this day?” 

You my friend have the Sugar Blues.

Why do we crave sugar?  The answer can be found by simply looking at your food choices and lifestyle habits. We crave due to a lack of something. Lack of water, lack of physical activity, lack of sleep are just a few potential factors leading to one’s preference for sugary rich foods or beverages.  Sugar blues can also be attributed to excessive caffeine and even depression.

You may be thinking, “I don’t even eat sweets. I don’t like cake, candy, cookies or ice cream”. That could very well be the case however, sugar is in so many other foods that you may crave. In some cases it may be added to foods and in others, it may occur naturally. Canned veggies, cereals, breads, lattes, and nut butters are just a few foods that contain sugars.

A simple fix to start with could be bringing these areas into balance.  When choosing foods, be mindful of the amount and type of foods you eat so that you can get a better handle on your sugar intake. 

Here are a few tips to get you started:  

• Limit sugary cereals with more than 10 grams of sugar and replace with one with five or less ingredients.
• Focus on wholesome foods including grains, fresh veggies and fruit.
• Be mindful of the sugar content of some of your favorite beverages, opt for naturally flavored water or simply dilute them.  Swap out sugar-laden snacks with more high fiber fruit, Greek yogurt or trail mix.

Always remember moderation is the key and all foods can fit.  We simply need to practice mindfulness.

For more information:

Get the Sugar out: 501 Simple Ways to Cut the Sugar Out of Any Diet

Ann Louise Gittleman

Dhana,

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist, and Certified Holistic Health Coach.

Read Dhana’s blog each week at http://www.bfitathleticclub.com/dining-with-dhana.html

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