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01/17/2022

Choose foods for good nutrition with our dietitian's guide to a healthy daily eating plan
With all the choices out there, do you wonder what foods for good nutrition it really takes to create a healthy eating plan? Follow our guide to meet your nutrition needs with a balance of tasty foods.
A healthy eating plan includes foods for good nutrition
Healthy eating is so much more than calories in and calories out-the foods you choose to eat daily are essential to your health, satisfaction, and feeling your best.

Although the details vary from one eating plan to another, there are fundamental principles of healthy eating. First, focus on consuming a wide variety of foods from all food groups, paying particular attention to choosing fresh, seasonal, and less processed foods. This approach will help you get enough essential nutrients while minimizing added sodium and sugar.

The chart below gives examples of daily targets for different calorie levels. A basic understanding of these targets is a perfect way to develop menus around foods for good nutrition. Of course, your targets may vary based on your food preferences and health needs. Consult a registered dietitian if you need a more personalized plan.

1200 1600 2000 2400
Grains and starchy veggies 3 5 6 8
Fruit 2 3 4 5
Non-starchy veggies 3+ 3+ 4+ 4+
Lean meat and meat substitutes 6 7 7 10
Milk and milk substitutes 2 2 2 3
Fats/oils 3 5 7 8
Use the information below to learn about the nutrients provided by each food group and what counts as a serving (hint: the servings sizes are often surprisingly small).

Grains and starchy vegetables
Key nutrients: Carbohydrates, fiber, folate, iron, magnesium, niacin, riboflavin, thiamin, vitamin B6, and zinc.

Serving sizes:

1 ounce sliced bread
1 ounce dry cereal
1 small tortilla
1/3 cup cooked rice, pasta, or quinoa
1/2 cup cooked oats
1/2 cup potato, corn, or peas
1 cup winter squash such as butternut or acorn squash
3 cups popcorn, popped
1/2 cup cooked or canned beans, lentils, or split peas
Tips:

Starchy veggies like potatoes, corn, peas, and beans are included because their calorie and carbohydrate content is similar to grains.

Focus on whole grains for higher fiber and better nutrition value.

Vegetables (non-starchy)
Key nutrients: Carbohydrates, fiber, folate, magnesium, potassium, riboflavin, vitamins A, B6, C, E, and K.

Serving sizes:

1/2 cup cooked veggies
1 cup raw veggies
6 fluid ounces vegetable juice
Tip:
Choose a variety of dark green, orange, and other colorful vegetables every day.

Fruits
Key nutrients: Carbohydrates, fiber, folate, magnesium, potassium, and vitamin C.

Serving sizes:

1/2 cup canned fruit
1 small whole fruit
4 fluid ounces fruit juice
2 tablespoons dried fruit
1 cup melon
1/2 medium banana
Tip:
Choose whole fruits instead of juice for extra fiber and satisfaction.

Milk and milk substitutes
Key nutrients: Carbohydrates, protein, calcium, magnesium, phosphorus, potassium, riboflavin, thiamin, vitamins A, and B12.

Serving sizes:

1 cup milk
1 cup milk substitute such as soy milk, almond milk, coconut milk
6-ounce container yogurt
Tips:
Choose lower fat, lower sugar products if you are trying to limit calories.

Milk and yogurt naturally contain carbohydrates. Note that we include cheese as a protein (below) because it has almost no carbohydrates.

Meat and meat substitutes
Key nutrients: Protein, iron, niacin, phosphorus, protein, vitamin B12, and zinc

Serving sizes

1 ounce cooked meat/poultry/fish
1/2 cup cooked dried beans or peas
1 ounce cheese
1/4 cup cottage cheese
1 egg
1 tablespoon peanut butter
1/2 cup tofu
Tips:
Aim for two servings of fish per week for heart health.
Beans and peas provide protein, but include them as a carbohydrate source if counting carbs.

Fats and oils
Key nutrients: The essential fatty acids alpha-linolenic acid and linoleic acid, omega 3s, and vitamin E

Serving Sizes:

1 teaspoon oil or butter
1 tablespoon nuts or seeds
1 tablespoon peanut butter
1/8 avocado
1 tablespoon cream cheese
1 tablespoon salad dressing
Tip:
Choose primarily plant-based oils such as olive oil, avocado, nuts, and seeds for heart health.

Sweets and alcohol
Key nutrients: none

A healthy eating plan is limited in added sugars and alcohol, yet they are not off-limits. If you follow the servings suggested for your calorie goal, you will have some "leftover" calories to spend on occasional treats.

When you use a daily eating plan as your general outline for regularly consuming foods for good nutrition, your body will thank you. It may even be more resilient when met with illness, occasional overindulgence, and other bumps in your health journey.

01/17/2022

When healthy eating has gone too far. What is orthorexia, and is there treatment?
Did you know treatment is available for a condition linked to uber-extreme healthy eating called orthorexia? Do you or someone you know avoid ingredients and entire food groups in hopes of achieving an anticipated health benefit? Do you feel guilty after eating a portion of food on your "bad" list? If your quest to eat healthily has gone too far, read on. You may be struggling with an eating pattern called orthorexia.
Finding success with orthorexia treatment begins with understanding
A healthy diet is essential for managing your weight, preventing disease, and feeling your best. However, what happens when the desire to eat healthy goes overboard?

Obsessively restricting your eating can disrupt your well being, social life, and may lead to mental and physical health concerns. Orthorexia is an eating pattern first described in the late '90s by Dr. Steve Bratman. The National Eating Disorders Association defines it as "an unhealthy obsession with otherwise healthy eating."

Symptoms of orthorexia from the National Eating Disorders Association (NEDA)
Talk with your doctor or mental health provider if you experience these symptoms.

Compulsively checking ingredient lists and food labels
Restricting food groups
Eating a limited number of food types, resulting in a nutritional deficiency
An increased amount of time spent thinking about food
Obsessive thoughts over the food you are eating and the impact it may have on your health
Critical and judgmental thoughts towards others who do not follow your eating plan
Avoiding social situations because you need to eat "clean"
The medical community recognizes orthorexia, although there are no formal criteria for diagnosing the condition. Doctors say additional research is needed before it can be classified as an official eating disorder.

Orthorexia is different from other eating disorders
Anorexia: Involves chronic body image dissatisfaction and severe food restriction to lose weight. Individuals who struggle with anorexia use food to control their weight and body image, focusing mostly on the amount they eat.

Orthorexia: An eating pattern involving extreme measures to eat only clean or pure foods. Individuals who struggle with orthorexia are generally not focused on achieving a certain weight or body image, but instead, focus on how food impacts perceived health.

Orthorexia treatment
Treatment for orthorexia follows a similar plan as anorexia. Components of a treatment plan address the following:

Increase dietary food choices
Develop coping skills for managing anxiety that arises once a wider array of foods are introduced
Modifying lifestyle to prevent anxiety such as deep breathing, yoga, meditation
Develop strategies for eating in social situations to enjoy the experience better
Treatment strategies may also address social media engagement. One research study found that higher Instagram use was associated with a greater tendency towards orthorexia

01/17/2022

Use the healthy plate method for a simple way to plan balanced meals
If you are looking for a no-fuss, flexible way to plan meals, nothing is as simple as the healthy plate method. This approach helps you create balanced meals with no measuring needed.
The healthy plate method makes planning balanced meals a snap
You know it's best to eat the right portions for health and weight loss, yet you may find measuring and counting too overwhelming. The healthy plate method checks all the right boxes easily! This plan works whether you want to limit calories and carbs or just plan balanced and appealing meals.

How to use the plate method
Your plate: size matters
The plate method uses a 9-inch diameter plate closer to the size of your salad plate than your dinner plate. Eating from a smaller plate is a clever, natural way to limit portions without feeling deprived.

Non-starchy veggies: Half your plate
Filling half your plate with veggies means more crunch, more color, and no empty space on your plate as you cut calories.
You can mix two or more different vegetables (e.g., salad and roasted veggies) or double up on one kind. Cooked, steamed, or raw veggies and canned or frozen all count.
There are so many non-starchy veggies to enjoy, including asparagus, broccoli, carrots, cauliflower, green beans, lettuce, mushrooms, spinach, and tomatoes.
Tip: Non-starchy veggies include all vegetables except potatoes, corn, peas, and winter squash, which are considered starchy veggies (see below).

Whole grains or starchy veggies: A quarter of your plate
Whole grains include brown rice, whole-wheat pasta, quinoa, whole grain bread, and buckwheat.
Starchy veggies include potatoes, sweet potatoes, corn, peas, and winter squash (such as butternut or acorn squash). These vegetables aren't "bad"; it's just that they are higher in carbs and calories than other veggies.
Protein: A quarter of your plate
Protein helps you stay full. One-fourth of a 9-inch plate can hold about three ounces of cooked meat, poultry, or fish, supplying roughly 21 grams of protein.
Additional protein sources include eggs, cheese, tofu, tempeh, edamame, and veggie burgers.
Legumes (dried beans and peas) such as kidney beans, black beans, pinto beans, chickpeas, lentils, and split peas, are filling and heart-healthy protein sources. In contrast to the above protein sources, they do contain carbs.
Healthy fat
The plate method allows for a small amount of healthy fat, such as a tablespoon of salad dressing, a drizzle of olive oil, or a sprinkle of nuts or seeds.
Milk, milk substitute, or yogurt: On the side
Milk and yogurt count as carb servings and provide a good protein source.
One serving is one cup of milk or milk substitute, plain or light yogurt, or dairy.
Non-dairy milk substitutes such as soy milk, almond milk, or oat milk vary in carb and protein content.
Fruit: On the side or for dessert
Fruits provide a healthy form of carbohydrates. Choose fresh or frozen fruit over dried fruit or fruit juices to maximize portion size while keeping calories low.
One serving is a small piece of fresh fruit, one cup of berries, half a banana or grapefruit, or two tablespoons of dried fruit.
More tips for using the healthy plate method
If you are watching carbs, note that the plate method provides three "carb choices," or about 45 grams of total carbs per meal.
Following the basic guidelines, the healthy plate method provides about 1200- 1500 calories per day. High-fat starches (such as muffins), higher-fat cuts of meats, and extra fats and sugars add extra calories.
Use the basic proportions of this plan for mixed dishes such as casseroles, stir-fries, or soups.
Although extra veggies at breakfast is a bonus, you can use this same model for planning a healthy breakfast, with the veggies as options.
If you prefer to eat smaller meals, move part of the meal to a snack.
If you want to shed some pounds or trim a few inches, the plate method offers a healthy way to eat balanced meals and lose weight practically without thinking about it!

01/17/2022

Does calorie counting work to lose weight? Science says, "Yes"
If you want to lose or maintain weight, does calorie counting work? Studies prove that consistently keeping a food and exercise log makes a big difference!

Fact: If you want to lose weight, calorie counting works!
Science shows that keeping a food and exercise log is well worth it. These studies also clue us into some key success factors for tracking.

A study published in Obesity, a research journal, gives us some answers. It shows that self-monitoring plays a big role in successful weight management. Researchers studied 142 participants in a 24-week, online, behavioral weight-loss program. Participants recorded exercise minutes, food intake, and weight, while researchers monitored the number of computer tracking entries made per day. The results give us more evidence to show that tracking does work!

Key findings:

The frequency of self-monitoring was significantly related to weight loss.
Those who lost >=10% of their baseline weight entered data approximately three times a day throughout the program.
Those with successful weight loss recorded on significantly more days out of the month.
Key findings from another study that looked at people in a one-year weight maintenance program showed:

Participants who self-monitored both frequently and consistently maintained their weight changes more effectively than those who failed to monitor as often or as consistently.
The frequency of recording was more important than detailed records.
Consistent and frequent self-monitoring appears to facilitate weight maintenance.
A systematic review of 22 studies found:

Individuals with the most complete self-monitoring records lost significantly more weight than those who had less complete records. Weight loss was higher during weeks with higher food and exercise log completeness.
Consistent tracking of exercise achieved significantly greater weight loss.
Greater weight loss was associated with an increased frequency of self-weighing at least weekly.
The timing of tracking in relation to when the subject consumed food was significantly related to weight loss.
Another study on women, weight loss, and keeping a food journal, published in the Journal of the Academy of Nutrition and Dietetics, showed these key findings:

After a year, both the diet-alone group and the diet-and-exercise group lost an average of 11% of their starting weight (about 19 pounds).
The real key to losing weight was tracking foods and calorie counting.
Women who were very diligent in tracking foods lost about six pounds more than those who were not as consistent.
Take away message
Keep on tracking! Calorie counting does work to lose and maintain weight. If you want to be successful with anything in life, it takes focus and organization. Plenty of evidence supports that those elements work for changing behavior, including for weight loss and maintenance.

Tracking pointers for success
Record foods as soon as you eat them rather than waiting until the end of the day.
Track your physical activity.
Track food and exercise consistently for increased success.
If weight change is your goal, weigh yourself at least weekly.
We are lucky that state-of-the-art trackers, like MyNetDiary, help us make effective tracking happen!

01/17/2022

HIIT Treadmill Workout For Beginners
Sharing a HIIT treadmill workout that’s perfect for my beginner friends out there!

Hi friends! I hope you’re having a wonderful morning. Today, I’m chatting about treadmill workouts since it’s getting chilly out there and many of us are taking our workouts indoors. While I can get very bored on the treadmill just slogging along, I LOVE treadmill workouts designed with a purpose. A treadmill is an awesome way to get in an effective cardio workout and exercise indoors, and HIIT treadmill workouts can help break up the monotony of a steady-paced run.

What is HIIT Training?

HIIT stands for High Intensity Interval Training. HIIT workouts alternate between periods of hard work and rest. You’ll work as hard as you can, take a little time to catch your breath, and repeat.

The beauty of HIIT workouts are that they’re SHORT and you can vary the length depending on the intensity and amount of time you have to spend. A true HIIT workout shouldn’t last more than 25 minutes or so (plus a warmup and cool down). If you’re doing it right, you won’t want to do HIIT longer than that. 😉 While HIIT workouts are designed to be an advanced style of training, beginner friends can still reap the benefits of this powerful training technique.

While HIIT workouts are short, they can burn a significant amount of calories before and after the workout. HIIT training can also help to improve heart function, speed, endurance, power, strength, and energy levels. I always have a little extra pep in my step after doing this type of workout and love HIIT so much, I even wrote a couple of books about it.

Today, I’m sharing a short and effective workout routine that beginners can follow.

A couple more tips:

– Make sure your shoelaces are tied.

– Avoid holding onto the sides of the treadmill. If you feel like you need to hold on, decrease the speed or incline.

– Increase your speed and adjust the incline as you see *fit.* You may find that some days you feel like you can go faster than others, while other days you need to go more slowly. That’s ok! Honor how you’re feeling.
HIIT Treadmill Workout For Beginners
Below, I’ve designed a few HIIT treadmill workouts that my beginner friends can use. Typically, I like to use RPE (rate of perceived exertion) to judge the intensity of a workout. While advanced friends can reach a level 8-9 (on a scale of 1-10), I recommend that beginner friends start with a lower intensity and try to reach RPE 6 or 7 during their work intervals. Remember that you can always push harder later on and that strategic training is more sustainable. If you injure yourself, you can’t be consistent. Be smart, k?