Goin' McCrazy.

Good evening to you, blog friends.

This aspiring dietitian has a confession to make. I’ve been turning into a fast food junkie… (cue the horrifying music and gasping sounds). Life gets busy and sometimes I just don’t wanna cook, doggon’ it! My husband is an accountant and is right at the end of busy season, and I have struggled to find the motivation to cook for one person. I know that a fresh, home cooked meal is more wholesome and satisfying, but the ready-to-eat options out there are just too easy!

So the question remains, is this aspiring dietitian a hypocrite? How could I possibly eat frozen dinners and even frequent McDonalds and still have credibility?

Before I am labeled as a “backslider” of the nutritional principles I hold so dearly, let’s talk. What I am about to say may shock some of you. It is perfectly possible to eat healthy, even at McDonalds. Or even KFC. What?! But what about movies like Super Size Me… how could I possibly say that eating out can be healthy? And how? It’s all about what you know and being responsible with the foods you choose. But really, isn’t that true for most things in life? If you have the knowledge of what is beneficial and harmful, shouldn’t you be responsible and choose rightly? So, here I am to say that while it is possible to eat out and maintain a healthy waistline, there is a danger for those who do not understand how to choose healthy foods… or for those with little self control. It is unrealistic to make decisions like “I will never eat fast food. I’d rather starve than eat it.” Calories are calories, no matter where they come from. And life is unpredictable, so it’s not always so easy to plan ahead. I’ve talked to many patients and clients who tell me about their crazy schedules and lack of time to prepare healthy meals. They are so upset that they have to resort to eating fast food, and feel as if they are slowly killing themselves eating lots of high-calorie, high-fat foods. Hear me out on this one, eating a diet filled with high-calorie, high-fat foods is NOT healthy and I do NOT endorse it. Most foods you get from fast food restaurants are typically high in fat and calories, which if consumed in large amounts over time could lead to obesity, cardiovascular disease, and diabetes. As a disclaimer: I am not suggesting that it is ok to consume a diet solely of fast food, but I am saying that it is entirely possible to eat healthy at places such as these. Let me explain by showing you what I mean…

I mentioned McDonalds first, so let’s start with that. I am going to make a sample menu using a goal range of 1800 – 2000 calories per day.

Menu for the Day:

Breakfast

Egg McMuffin

Fruit and Walnut Salad

Carton of 1% Milk

Small Coffee with 2 creams and 1 Splenda

(670 calories)

Lunch

Southwestern Grilled Chicken Salad with Newman’s Own Southwestern Salad Dressing

Medium Diet Drink

(420 calories)

Dinner

2 Grilled Chicken Chipotle BBQ Wraps

Side Salad with Newman’s Own Low-fat Balsamic Vinaigrette

Carton of 1% Milk

(680 calories)

Total Calories: 1770 calories

Total Fat: 61 grams (32% total calories from fat)

The total calories are under the range we started out with, but the total fat grams put us right at the ADA recommendation of consuming 20-35% of total calories from fat. That’s pretty good!

What was the key to successfully eating at McDonalds for all three meals of the day and still feeling like you hadn’t ruined your previous workout? Knowing what to order. Here are some tricks of the trade for eating out the right way…

1)  Plan your meal intentionally.

What I mean by this is that it’s important to be conscious of the decisions you are making in the grand picture. Instead of looking at a fast food menu and quickly ordering everything that looks good, take a moment to plan your meal. Let’s take our menu we made for example. For breakfast, I chose the Egg McMuffin because I know that it is the lowest calorie breakfast sandwich offered at McDonalds. I knew I needed to get a serving of fruit and dairy as well, so I added those in. It’s all about making decisions that will benefit you in the long run. My lunch choices were a little trickier. A word about salads… do not assume that a salad is a healthy option when you’re eating out. Who could ever think a salad is unhealthy? But they key is to choose your dressing wisely and plan your meal intentionally. I chose the grilled chicken (not crispy, which would have more than doubled my calories) and stuck with the dressing offered with the salad. Now, this dressing is not necessarily the healthiest they offer. It’s a creamy dressing, which you can always associate with higher calorie and higher fat. However, I chose that to be my high-calorie food in my meal. Overall, the meal only ended up as 420 calories. The thing is that I knew that the dressing was higher in calories, but planned my meal intentionally so that I could get the dressing without maxing out on calories and fat. So I hope that get’s the point across. You could even plan your meal around having fries, if you are just craving fries practically to the point of tears. But the point is to plan intentionally.

2) Treat eating-out as a treat. Not a way of life.

I am preaching to the choir on this one. Obviously, there are circumstances in life that prevent us from consuming fresh, home cooked meals. However, this principle can even apply to people forced to eat out every day. Having the mindset that eating out is a treat and to make wise decisions can help subside fast food fat binges. A “treat” is not an excuse to binge. When I am choosing food off a fast food menu, I like to think to myself, “what does my body need right now?” That might sound weird, but if you really think about it… you probably won’t decide that you NEED a triple stack burger with large fries. It’s just a want. Am I saying that you should never eat burgers or fries? Not at all… but if you do, plan intentionally (I know I’m a broken record about that). For example, if you’re really wanting a burger, order it, eat half, and fill yourself up on a side salad and drink. If that doesn’t appeal to you, then you could try ordering a burger off the value menu. The portions are typically smaller, which is actually a normal sized portion compared to the ginormous burgers on the regular menu. On that note…

3) Start small and work your way up.

Start with the smallest serving offered, like a cup of soup, junior burger, or small fries. If you are still hungry after eating those, order something else. Since it takes an average of 20 minutes for your brain to release a hormone to signal that you’re full, you may find that you needed less food that you thought. If you order the largest size, you will probably eat all of it before you realize you were already full. We all know that feeling of being stuffed with food. Save yourself the belly-ache and eat smaller portions of food at a slower pace.

4) Be active!

Engage in 30 minutes of physical activity daily… and this doesn’t have to be 30 minutes of hardcore running or spin cycling class. If you’re eating out, park 10 to 15 minutes away from the restaurant and walk to it. Or go on a walk after the meal with friends. Instead of going to the drive-thru window, park and walk inside to order your food. Take the stairs instead of the elevator. Anything you can do throughout the day counts!

One of the best ways to ensure that you’re choosing healthy options when you eat fast food is to check out their nutrition information online or before you order. Don’t be ashamed to do this! I like to think of checking nutrition information as similar to choosing how you want to invest your money. You want to put your hard-earned money toward something that will benefit you and generate revenue in the long-run. If you had option of investing your money in purchasing a barely used Honda versus a beat-up old car that the salesman even told you would break down in a year or two, I think the choice would be obvious. It's hard to connect the dots... but when you are making choices about the foods you eat, you're actually playing a direct part in guiding the course of your overall health. Treating your body as a temple is intimately connected with the foods you eat and habits you form. 


I believe that the Lord is glorified when we treat our bodies well. Anyone who has listened to Alan Hood's sermon on how God loves human bodies could agree with that (if you haven't heard it, I highly recommend it). He created food for OUR pleasure and to display His creativity! He created us from that same flow of divine creativity with the purpose of allowing His glory and love to be unleashed on the earth. As with most things the Lord intended for our pleasure, there has developed a distortion in the proper, intended purpose of it. Rarely do we consciously make the connection between eating and worshipping the Lord, but this is exactly what we are to do. Let everything we do be for the worship of the Lord, the Creator. Proverbs 5:23 says, "He will die for lack of self-control, he will be lost because of his incredible folly..." This passage makes so much sense in light of the current obesity epidemic and high prevalence of cardiovascular disease and diabetes in our nation.




"Therefore, whether you eat or drink, or whatever you do, do all to the glory of God." 1 Corinthians 10:31 


"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." Colossians 3:17














References:
http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html
http://www.eatright.org/Public/content.aspx?id=6850

Organic Shmorganic: How much is too much?

A day or so ago, I was talking to a friend about different documentaries we have seen recently. She mentioned having seen a film about the corporate food industry. This is a well-known film, which many of you have already seen. She described to me how this film has inspired her to go organic and ruined her view of processed foods forever. 

According to the USDA, Americans spent $21 billion on organic products in 2008, and then increased to $23 billion the next year. It isn't surprising. Organically grown foods are nothing new... Before 1900, you couldn't find any processed, chemically treated, hormone injected fruits or vegetables if you tried. It was in 1910 that the first regulations were passed to legalize the use of pesticides on crops. Now, It's as if the American people are beginning to grasp the concept that their quick, cheap method of harvesting a plethora of crops may, in fact, be harvesting something much worse. 

To start, let's talk about what the term "organic" really is referring to...

Organic foods are harvested without the use of chemical fertilizers, insecticides, or weed killers. Most organic foods are grown in the north, where demand is higher, and then transported to grocery stores across the nation. 

There a few questions I want to discuss:

Is it worth the cost to shop organic?

Are organic foods most nutritious than other foods?

What's the benefit?

How much is too much?

Cost

The prices for organic food are...well... they're expensive. There's no getting around that. In fact, they cost an average of 30% more than conventional foods, if not more. The reason why is because organic foods are so costly to keep up, and the demand for them far outweighs the supply. The most costly organic food items continue to be milk and produce. The labor costs, fuel and equipment repair costs, and alternative methods of fertilization and pest control... you can see why they are more costly all around. But not ALL organic foods are more expensive than conventional. And as more farmer's make the decision to "go organic" to meet demand, costs will inevitably decrease.

Organic Food = Super Food?

According to several studies done in the UK, there have been some differences found in the nutritional content of organic food compared to conventional. For example: some organic crops have higher phosphorus, iron, magnesium, and polyphenols (fancy word for antioxidant). This study also found that conventional crops were much higher in nitrogen, and that conventional milk is no different nutritionally from organic milk. However, the bacterial count was higher in organic milk, which isn't surprising because conventional milk is pasteurized and homogenized. I should also mention this, which may shock some of you organic lovers - 65-75% of conventionally grown produce has no detectible pesticides. That was a statement from Dr. Richard Bonanno, the professor of Agriculture at the University of Massachusetts (and he is also a farmer). Why do I say all of this? Am I an organic food hater? Not at all... just stating the facts. The misconception is that organic food is far more nutritious than conventional.  I should take a moment to talk about local versus organic - remember what I said about organic foods being transported from the north? If I had to choose in a store between an organic tomato and a locally grown tomato harvested in South Alabama, I would definitely pick the locally grown tomato. Why? To get an organically grown tomato (most likely from California) that is ripe and ready to be sold, it would have to be picked while they are green and will ripen while being transported. The problem with that is the longer produce is away from its root source, the less nutrient it will absorb. So, a local tomato will be picked when they are ripe and red, and delivered immediately to the store. And it will be far more nutritious, even though it might not be organic. Interesting, eh? To find organic AND local food would be ideal.

Now that I've stated the hard truth... let's move on...

Benefits of Buying Organic

Many of the reason are obvious. First, we can all pretty much conclude that chemical fertilizers, pesticides, and weed killers are not beneficial to the soil.  When you shop organic, you support farmers and the environment. And although the research still isn't clear, we can use logic to reason that chemicals are harmful to the body. Some even say (and I am one of them) that organic foods often taste better than conventional. I would say that organic, LOCAL foods taste the best. Also, unlike conventional farmers that are more concerned with meeting demand, organic farmers tend to be highly aware and concerned with the quality of their produce. 

How much is too much?

There have actually been studies conducted to discover which fruits or vegetables are better purchased organic or conventional, based on the amount of pesticide and chemical fertilizer the product absorbs. This list is definitely something worth printing out. These lists are called "The Dirty Dozen" and "The Clean 15."

The Dirty Dozen: ALWAYS buy Organic

1. Peaches

2. Apples

3. Sweet Bell Peppers

4. Celery

5. Nectarines

6. Strawberries

7. Cherries

8. Kale

9. Lettuce

10. Imported Grapes

11. Carrots

12. Pears

The Clean 15: Conventional Foods that are OK

1. Onions

2. Avocados

3. Sweet Corn

4. Pineapple

5. Mangos

6. Asparagus

7. Sweet Peas

8. Kiwi

9. Cabbage

10. Eggplant

11. Papaya

12. Watermelon

13. Broccoli

14. Tomatoes

15. Sweet Potatoes

When shopping organic, be advised:

1. Local does not mean organic 

When buying local produce, make sure you find out if it is from a true organic farm. It may not dawn on you to ask, because shopping at farmer's markets provides the illusion of the produce being solely organically grown. Ask the farmer!

2. Beware of Product Labeling 

Since the demand for organic food has increased, the food industry is capitalizing on this by marketing "natural" foods. We've all seen it... a label will say something like "All-natural, free-range, hormone-free." Or even might claim to be organic. But a wise consumer is an informed consumer... always read the label. You might notice that only one ingredient is "certified organic." 

3. Look for the official "organic" seal 

A farmer cannot legally claim his produce to be organic without USDA approval. The National Organic Program (NOP) provides certification for those who desire to sell organic produce. However, most farmers cannot afford the costly, lengthy process of certification.

4. Organic does not = healthy food

Some packaged organic products contain just as much, if not more, calories and fat grams than foods produced conventionally. 

I remember when I first learned some of the facts behind organic foods... I was a vegetarian, organic-lovin, patchouli-wearin freshman and just getting into my major of Nutrition and Dietetics. In my Personal Nutrition class, which is like an introductory class, we discussed organic foods and the media hype surrounding them. As I learned more, I realized that while organic foods are by FAR better for the environment and grown the way the Lord designed... I didn't have to break the bank buying EVERYTHING organic. Personally, I would love to buy all organic, locally-grown food if I could afford to do so. The most important thing is to have a diet full of fruits, vegetables, whole grains, low-fat dairy, and lean meats, no matter where you get them. So if you're going out to stock up on organic foods... GREAT! Just remember that you don't have to go all-or-nothing... conventional foods can really be ok, too.

- Jamie

In Season Now: CITRUS FRUITS

Clementines, grapefruit, oranges, lemons

Only 60 calories for one large grapefruit - high in Vitamin A and C

Look for citrus fruit with smooth, blemish-free skins that are heavy for size.

References:

1. http://www.ncbi.nlm.nih.gov/pubmed/18032337

2. http://www.ers.usda.gov/briefing/organic/demand.htm

3. Clark, Nancy. Sports Nutrition Guidebook. Human Kinetics, Vol 4: 13-17.

4. http://www.eatright.org/About/Content.aspx?id=10606

5. http://www.eatright.org/Media/Blog.aspx?id=9621&blogid=269