January 2016 Featured RDN of the Month

Hi…

Check out my JANUARY Featured RDN Story of the Month on the California Academy of Nutrition and Dietetics (CAND) Website

Bonita “Bonnie” Hart, RDN

Registered Dietitian Nutritionist of Food and Nutrition Management Services, Inc! www.fnmsnet.org

She has been serving the dietetics profession since 1964!!! WOW.. can you imagine!

www.dietitian.org/featured_rdn.htmlphoto

Anna & Bonnie CDA photo

Gluten Free “Diet” Ha!

glu·ten
ˈɡlo͞otn/
noun
A substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with celiac disease.

Gluten free fad

 

A gluten-free diet (and there it is…. that dreaded word “diet” again!), is a diet that excludes gluten, a protein composite found in wheat and related grains, including barley and rye.
Gluten can cause health problems in those who suffer from celiac disease and in “some” cases of wheat allergy. For those diagnosed with celiac disease, a strict gluten-free diet is the only effective treatment to date. There is ongoing research and debate on non-celiac gluten sensitivity. Some people believe that there are health benefits to gluten-free eating for the general population, but there is NO published experimental evidence to support such claims.
Eating gluten free is NOT a weight loss regimen and it is frustrating to hear that people go on this diet to lose weight. So far I have not known anyone to lose even an ounce by becoming “gluten free!”
So please people learn how to eat right, portion your food, quit eating junk food and fatty foods and drinking alcohol every night…..and……Get yourself on a workout regimen!!!! Quit looking for any excuse not to actually change your lifestyle and I PROMISE you.. you will lose weight!

 

Diet

di·et  (‘Dahy-it’)

The word “DIET” can either be a noun, verb or adjective

  1. The kinds of food that a person, animal, or community habitually eats…..“a vegetarian diet“…”health problems related to you diet
  2. A special course of food to which one restricts oneself, either to lose weight or for medical reasons….. “I’mgoing on a diet”
  3. Restrict oneself to small amounts or special kinds of food in order to lose weight…. “it’s difficult to diet” …. crash-diet……”she dieted for most of her life”
  4. reduced in calories….. “diet soft drink
  5. promoting weight loss (as by depressing appetite)….. diet pills”

The word DIET has many connotations. Diet, dieter, dieting, crash-diet, elimination-diet, balanced-diet… I’m on a diet…. Arghhh I hate dieting…. This diet sucks….. Can you recommend a good diet….What do you think about the _______ diet?

Then there’s the “DIETS” themselves: south-beach diet, Fodmap diet, Paleo diet, raw food diet, alkaline diet, blood type diet, werewolf diet, cookie diet, five-bite diet, gluten free diet, master cleanse/lemonade diet (Not!), baby food diet, cabbage soup diet, grapefruit diet, HCG diet, nutri-system, tapeworm diet (ewwwwww gross), the ornish diet, the volumetrics diet, The Jenny Craig diet, the anti-inflammatory diet, OMG and get this….The cotton ball diet (seriously people???)…… Shall I go on….there’s hundreds more of these….crazy diets!

A fad diet is a diet that promises quick weight loss through what is usually an unhealthy and unbalanced diet. Fad diets are targeted at people who want to lose weight quickly without exercise. Some fad diets claim that they make you lose fat, but it’s really water weight you’re losing.

As a practicing dietitian, as well as in my personal life, I do NOT use the word “DIET”, because to me, it’s negative… I prefer “Life style”… “healthy eating”…… “Meal planning”….heart healthy….. These sound better and don’t have anything negative attached to it…A Diet is not about eating vegetables all day long.. It’s not about “OMITTING” food groups that provide macro and micro-nutrients that we ALL need to survive! Weight loss is a gradual process of lifestyle change and behavior modification. It is not a “quick-fix” and that’s all that a “diet” is good for… quick results that are not lasting and do not teach proper eating, lifestyle choices, new habits and changed behaviors!

So if a diet is what you want….Then go for it!

BUTDiet you if you want to look and feel your best for the rest of your life then consider a “healthy life style” that you can pass on to your children and become a positive role model for those who surround your world!

Think about it the next time you see or use the word “DIET”

 

4 of the Most Common Weight Loss Mistakes

1. CUTTING OUT CARBOHYDRATES

  • Everyone NEEDS carbs to survivekeep-calm-and-eat-carbs-13
  • Carbs are you PRIMARY “Energy” source
  • Carbs are converted to glucose, which is taken up by your brain and skeletal muscles
  • The rest is stored in the liver as glycogen, which can be used as an immediate energy source or stored for future use

2. NOT EATING ENOUGH PROTEIN

  • Protein is not an energy course, but can AID in replenishing glycogen repletion
  • Protein creates better muscle refueling and rebuilding
  • Protein reduces Cortisol, a hormone that breaks down muscle
  • Amino acids from protein, if readily available, enhances muscle repair and reduces muscle soreness
  • Protein HELPS BURN FAT!!

3. SKIPPING MEALS

  • Skipping meals can actually have the reverse effect than you’d expect
  • When skipping meals, your body goes in to the “fed-fast” state (starvation mode)
  • Your brain will use all the carbs you ate to function and your body will go into lipolysis – in essence, turns everything else in to fatty acids and stores it in your adipose tissue

4. LISTENING TO YOUR FRIENDS ADVICE!

  • What works for your friend MAY NOT WORK FOR YOU!   Advice Square
  • Everyone’s body chemistry is completely different
  • Weight loss strategies MUST be individualized to YOUR needs, likes, goals, and comorbidities, that all need to be considered when starting a new program that’s going to produce RESULTS!

September is National Breakfast Month

September is National Breakfast Month

Do you know what the word “BREAKFAST” means??? The word “breakfast” refers to breaking the fast after you have not eaten since the night before!

RD National Breakfast Month

Research proves that those who eat breakfast are better learners, more productive at work and more active and tend to burn off 400 more calories than those who avoid breakfast.

Ideally breakfast “should” include a carbohydrate (bread/starch), a protein (a meat), a fruit and a dairy.. but I realize that most people are on the run and it is difficult to make a full breakfast to take with you on the road to work or school. So here are some simple easy ideas so there are no excuses not to be able to eat breakfast daily!

Home made yogurt parfait: greak yogurt, fresh berries, granola – put it all in a Tupperware or a mason jar and you’re good to go.yogurt-parfait

breakfast burritoHome made breakfast burrito: whole wheat flower tortilla, microwaved scrambled egg whites, 1 slice of LF cheese and 2 slices of tomato. Roll it up, pack it in tin foil and hit the road. (get fancy and add avocado slices, spinach or olives).

Apples Sandwich: Take one apple slice and spread peanut butter (pr almond butter) and sprinkle with granola, cover with the 2nd slice. Make 2 and take and hit the road!apple sandwiches

Breakfast Quesadilla: Whole wheat flower tortilla, spread with peanut butter, strawberry and banana slices,

PB Straw quesadillasthen sprinkle with cinnamon and microwave, grill or toast if you have an extra 2 minutes.

Hard boiled egg sandwich: Hard boil eggs the night before. Use an english muffin or a deli thins or sandwich thins bread (about 100 calories), fresh tomatoes, scallions, 1-2 hardboiled eggs, salt and pepper to taste. Place in a Tupperwear and off you go!

egg sandwich