You Are What you Eat

We've all heard the saying, 'You are what you eat.' My parents used to say this when they wanted my siblings and me to eat more healthily. I'm sure many of us still use it today to admonish our families or friends to eat healthy, balanced meals. But is this just one of those old sayings, or is it literal? Are we really what we eat?

I recently came across this great article (click the link) that answers this question. One of the elements I like about the article is the discussion and promotion of 'clean foods.' The author talks about clean foods as being those that are minimally processed and as close to nature as possible. In other words, we should try to eat foods that have less substances like chemicals, artificial colors, flavorings and sweeteners, and hormones. This means buying more fresh, wholesome foods rather than pre-packaged, processed foods. It means reading food labels and looking for foods that have smaller ingredient's lists. This type of eating correlates nicely with the plate method--making 1/2 of your plate fruits and vegetables, 1/4 of your plate whole grains, and 1/4 of your plate lean proteins.

So eat healthy to be healthy. I hope you enjoy the article.

Rachel Cope MPH, RD, CD

Healthy Choices at the Salt Lake City Airport

Awhile back, at a guest's request, I put together a list of healthy choices at the Las Vegas airport. This is given out weekly to departing guests and we have noticed that some leave us, or come to us, via the Salt Lake City airport. So I put together another list! There are many of the same food establishments at both, which actually are probably at most any other airport. So next time you are coming to see us, or traveling in general, keep this list handy. You can also refer to my packing list for planning ahead to avoid airport food.

You can click here for a link to the Salt Lake City airport dining options. There you can find which terminal has what food options.

Healthy Choices at the Salt Lake City Airport

Blue Burrito Grille
• Chicken Fajita Burrito = 450 calories
• Machaca Burrito = 470 calories
• Vegetarian Burrito = 430 calories
• Bean and Cheese Burrito = 470 calories
• Chicken Fajita Platter = 350 calories
• Enchiladas Rancheras = 520 calories
• Taco Salad (without guac and sour cream) = 330 calories
• Vegetarian taco salad (without guac and sour cream) = 230 calories
• Fish Tacos Del Mar = 320 calories
• Chicken Soft Shell Taco = 280 calories
• Veggie Fajita Bowl = 220 calories
• Chicken Fajita Bowl = 350 calories

California Pizza Kitchen
• Half size Original Chopped Salad with beans = 501 calories
• Half size Vegetable salad with Shrimp = 511 calories
• Half size Chinese Chicken Salad = 376 calories
• Tuscan White Bean Soup (bowl) = 245 calories
• Asparagus Soup (bowl) = 213 calories
• Dakota Smashed Pea and Barley Soup (bowl) = 368 calories

Freshens Smoothie Company
• Mango Beach = 288 calories
• Caribbean Craze = 290 calories
• Jamaican Jammer = 350 calories
• Maui Mango = 290 calories
• Orange Sunrise = 360 calories
• Peach Sunset = 270 calories
• Strawberry Kiwi = 320 calories
• Strawberry Shooter = 250 calories
• Strawberry Squeeze = 310 calories
• Tropical Pineapple = 310 calories
• Acai Energy = 288 calories
• Mangosteen Energy = 320 calories
• Tart Berry = 320 calories
• Yerba Mate Energy = 320 calories

Great American Bagel Bakery
• Chicken Caesar Salad = 310 calories
• Fruit cup = 60 calories
• Garden Salad = 80 calories
• Yogurt Parfait = 320 calories
• Turkey and Cheese on Whole Wheat Baguette = 470 calories
• Veggie Sandwich = 400 calories
• Chicken Gumbo Soup = 110 calories
• Chicken Noodle Soup = 80 calories
• Whitey’s Chili with Beans = 320 calories
• Vegetable Beef Barley = 90 calories
• Whole Wheat Bagel = 370 calories

Quiznos
• Chicken Noodle Soup (bowl – 155)
• Tomato Basil Soup (bowl – 205)
• Honey Bourbon Chicken Sandwich (Small – 310) (Regular – 530)
• Small Chicken Caesar Salad (500)
• Small Class Cobb Salad (420)

Starbucks
• Oatmeal with nuts and dried fruit = 340 calories
• Spinach, feta, tomato and egg wrap = 280 calories
• Breakfast sandwich = 340 calories
• Yogurt Parfaits = 300-350 calories

Emily Fonnesbeck RD,CD

Fitting in Fluids

One of the things people notice about me when I'm out and about is that I carry a really big water bottle with me everywhere I go. I suppose this is a result of my having grown up in the desert. But it's a good habit that helps me ensure I am getting the fluids my body needs to stay properly hydrated.

With temperatures soaring this summer, it's especially important for us to drink enough fluids so our bodies can function properly and stay hydrated. Fluid is essential for life. We need fluids in order to remove waste products from our bodies and replace losses from breathing and through sweat. If we don't replace the lost fluid, our bodies suffer and we may be in danger of overheating.

Many people may not actually realize they are dehydrated. There are some noticeable signs of dehydration to look for, including: tiredness, constipation, feeling nauseous, or frequent headaches. A good rule of thumb to use when assessing proper hydration is the color of your urine. Pale and straw-colored urine usually indicates proper hydration, whereas anything darker than this, and you would probably benefit from drinking more fluids.

So, how much fluid do we actually need? General recommendations are to try and drink 8 glasses of water each day, each glass being 8 fluid ounces. An even better suggestion, if you can do it, is to drink half of your body weight in ounces. For example, a person who weighs 200 pounds would try and drink 100 ounces of fluids per day.

Water is definitely the best fluid to provide hydration, but some people have a difficult time drinking water, as they may find it boring or don't like the taste. I appreciate Emily's suggestion from a past blog post of putting a lemon in your water and then drinking it through a straw. I really enjoy making a big jug of ice water and then adding either some sliced cucumbers or sliced oranges. Both of these provide a clean, fresh taste and give a nice, subtle flavor without being overwhelming.

For more information about staying hydrated, especially in the summer months, this article is helpful. I also found this interesting article that warned of the potential health hazards of drinking energy drinks in the summer moths, particularly for children. Many energy drinks are quite high in caffeine. Some can contain about 5 times the amount of caffeine compared to a cup of coffee. And energy drinks tend to be high in concentrated sugars. Both of these elements can lead to dehydration. Similarly, soft drinks, which can be high in sugars as well, can potentially result in dehydration.

If you are looking to increase your water consumption, it's important to remember that when you make lifestyle changes, doing so gradually can lead to more realistic and successful outcomes. If you do not currently drink much water, it may be unrealistic for you to try and increase this to 8 glasses per day. Start small. Try and have one or two extra glasses per day, and go from there.

Proper hydration can definitely make a difference in our overall health and well-being. So, as the summer heats up, don't forget to fit in your fluids.

Rachel Cope MPH, RC, CD

Everyone's the Expert

Nutrition is my passion. I love healthy food and how it can make you feel. I love food that tastes good. I love to cook and bake. I don't love, however, how everyone is the expert.

I think I know why everyone thinks they are the nutrition expert. We all eat! And of course, every time you turn on the television you hear something new about food and nutrition. Or people "research" a topic, meaning they google it. Be very careful with google.

But would you go to a plumber for advice about cable TV? Or to a police officer for advice about a suspicious mole on your back? There are nutrition professionals that have been trained to give sound nutrition advice. Registered Dietitian is a protected title and those called such must meet requirements for education, credentialing and continuing education. While some "nutritionists" may be qualified (some Registered Dietitians are called nutritionists as well), it is an unprotected title and most anyone could obtain that title through mail order.

I came across this interesting article: From Health Food Store to Health Food Expert. The most interesting part of the article were the first five paragraphs. How many times have you asked your health food store clerk for nutrition advice? Or your mom's friend's sister? There are as many answers as there are people for nutrition information. If you want answers based on research (real peer reviewed research rather than google) and up to date information, you want a professional. Someone that has devoted their educational pursuits to ensuring you get the best care possible while also fitting it to meet your lifestyle and health goals.

To schedule an appointment with a Registered Dietitian go to www.eatright.org. There you can put in your location (by city, state or zip code) and specify what type of dietitian you would like to see (weight loss, sports nutrition, diabetes, eating disorders, heart disease, etc...).

Happy Eating!

Emily Fonnesbeck RD,CD

Healthy Grilling

Summer is a great time for getting outside, talking and laughing with friends, and firing up the grill. Grilling can be a healthy and tasty way of cooking different foods. Rather than the typical hamburger or hot dog, why not try a variety of grilled fruits and vegetables or different types of lean proteins like fish, chicken and tofu.

I recently came across this article, which discusses how grilling can be a healthy, fun way to prepare and cook various foods. The article mentions one of my favorite foods to grill--sweetcorn in the husk. It's as simple as soaking the corn in water for a short period of time, then placing on the grill for several minutes on each side. Once it's cooked, remove from the grill, peel back the husk, and enjoy the fresh, crunchy kernels.

Grilled fruits and vegetables can make great side dishes, rather than the typical fries or coleslaw. Additionally, grilled kebabs are a good way of fitting in different colored fruits and vegetables. I came across this recipe for filet mignon and vegetable kebabs, but you could use chicken, shrimp or other types of protein in place of the beef if desired. Once you click on this link, if you scroll down, the nutritional information is provided.

If you are interested in more grilling recipes, check out this website. I like this site because the recipes use lots of good, fresh ingredients. The nutritional information for each recipe is provided as well.

Hope you enjoy your summer grilling!

Rachel Cope MPH, RC, CD

Oatmeal Pancakes

I have a secret. I LOVE food blogs. But not just any food blogs. Food blogs with AMAZING pictures of food. If I could choose a different profession, it would be a food photographer. Food can just be so beautiful!

Anyway, I stumbled across this recipe (click on the link) the other day and after one bite, I knew I needed to share it. I had been looking for a good oatmeal waffle or pancake recipe. The boys at my house do not like oatmeal and using oat flour is a great way to sneak it in.

I did make a few substitutions:

• I used 1 cup whole wheat flour instead of all-purpose flour
• I left out the sugar and the honey (or molasses)
• I used applesauce instead of butter
• I used skim milk instead of whole milk
• Egg whites instead of whole eggs

I know. I had to go and make it healthy. But they were so yummy! I made 10 large pancakes each being about 100 calories. This is my new "go to" recipe for pancakes. Next time I will double the recipe and freeze the extras for quick weekday breakfasts.

Enjoy! And let me know if you try them.

Emily Fonnesbeck RD,CD

Healthy Weight Loss Tips

I recently taught a nutrition workshop on healthy weight loss and gave some tips on what to look for and what to avoid when it comes to finding an eating plan that works for you. Some guests commented that they found this helpful, so I thought I would share some of the highlights from the workshop.

I understand the need and the desire to want to lose weight, and lose it quickly. As a teenager, I went on my own weight loss journey and was able to lose 100 pounds in just over a year. I have maintained that weight loss for the past 17 years. Although it has not been an easy road, it is definitely doable, especially if it's done in a healthy way.

So, what is healthy weight loss? I believe weight loss is very individual, as each person's situation and body are unique. Having said that, there are some guidelines that can be followed in order to ensure your eating plan is promoting good health. Here are some general tips to keep in mind when determining if your weight loss plan is healthy and will provide all the nutrients your body needs for optimal health:

• Avoid extremes--if it looks and sounds extreme, it most likely is.
• In general, avoid extreme, quick weight loss--healthy weight loss over the long term is about 1-2 pounds per week.
• Avoid extreme calorie restrictions--in general, don't go below 1,200 calories per day. It's very difficult for you body to get the vitamins, minerals, fiber and other nutrients it needs from foods with extreme calorie restrictions.
• Avoid eating plans that encourage eliminating one or more food groups. Each food group is important and provides different nutrients for health and well-being.
• Avoid eating plans that don't promote eating a variety of foods within each food group.
• In general, avoid colon cleanses. If you want to clean out your colon, eat plenty of fiber in the form of fruits, vegetables, whole grains, beans, nuts and seeds and drink plenty of water.

One of the best tools I have found for ensuring that you have a healthy, balanced meal plan while sticking within a certain calorie level is MyPyramid.gov. Here is the link: mypyramid.gov. Once you click on the link, go to 'my pyramid plan'. After you enter your information, it will give you a certain calorie level and show how the calories are broken down into servings from the various food groups. The website is very extensive and has lots of tools and good information to assist you in healthy eating.

As each person is individual, you need to determine if your healthy weight loss plan is right for you. Here is a list of criteria you can use:

Does your eating plan include:

• Foods from all the food groups?
• The right number of servings from each food group?
• Food you will enjoy eating the rest of your life?
• Foods you can buy at the supermarket?
• Some of your favorite foods?
• Foods that fit into your budget and lifestyle?
• Promote balance, variety and moderation?

If you are looking to lose weight, and don't want to count calories, the plate method is a great tool for healthy eating. Make 1/2 of your plate fruits and vegetables, 1/4 of your plate whole grains, and 1/4 of your plate lean proteins. This really helps in achieving balance and moderation.

If you are investigating certain popular diets and wondering if the messages are healthy or unhealthy, the American Dietetic Association's website, eatright.org, can assist with this. On this website, there is a tab for the public. In this tab, there is a section called 'popular diet reviews.' You can search for various diet and lifestyle books by author or title. The books are reviewed by a dietitian, and the review gives the main claims of the book, a synopsis of the diet plan, the nutritional pros and cons, and the dietitian's overall conclusions. This can be a great tool in helping you demystify certain 'diet myths' or philosophies. If you want to check it out, here is the link.

The most important thing to do when losing weight healthily is to make lifestyle changes rather than seeking a quick fix. Balance, variety and moderation are important concepts to incorporate into a healthy weight loss plan. By utilizing these concepts, your body will get the nutrients it needs for optimal health and well-being.

Rachel Cope MPH, RC, CD

Cravings

I think we all understand that there is a difference between hunger and cravings. But it becomes harder to differentiate between the two when food is placed in front of us. In general, when we are actually hungry, any food will do. Although we may have a preference of what sounds good, we really are just ready to eat whatever. Cravings on the other hand are much more specific. We need a specific food and we need it NOW.

Because it affects all of us, a lot of research has been done on reducing cravings. What has been found is that individuals that have intense cravings report having vivid images of the food they are craving. In fact, it takes so much brain power that they are unable to complete basic cognitive functions like recalling events or solving math problems. But, it can work in the opposite direction as well. If we direct our brain power toward something productive, cravings may decrease.

So what can we take from this? When cravings hit, wait them out. Channel your energy into something productive. I don't believe we can't ever give into cravings, just not too often. And, in order to help prevent cravings to begin with, be sure you are eating consistent, well-balanced meals. This will help to keep blood sugar levels steady and you will notice less cravings and less preoccupation with food.

What do you do to reduce cravings? How do you respond to cravings once they hit?

Emily Fonnesbeck RD,CD