Did your New Year's resolution of eating healthier decline right along with the Broncos this Sunday? You are not alone! The average Super Bowl spectator consumes 1,200 calories in food throughout the game. That's almost a whole day's worth of calories!! The worst part? Most of those calories come from artery-clogging saturated fats and gut-enlarging sugars. Around 1 billion chicken wings and 4 million pizzas were estimated to have been ordered on Super Bowl sunday. One chicken wing contains 70-100 calories. I don't know about you, but I don't stop at just one chicken wing. A half dozen chicken wings is close to 600 calories!  Is snacking on chips and dips more your thing? There are 150 calories in 3Tbsp of spinach artichoke dip (that's not counting the chips you are using to scoop the dip). Once you think about this, you don't even want to fathom the additional calories you consumed in drinks. 

Social gatherings in general are hard on a person's weight management plan; it's not just the Super Bowl. Americans eat 300-500 more calories per meal when they are away from home. Is it really that we don't know what to order or is it that we don't have anyone holding us accountable? The need for a little push every now and then does not mean you are weak. It means you are normal. We need accountability in all aspects of life: spiritually, professionally, and physically. You invest in a personal trainer to keep you coming back to the gym. So why not invest in a registered dietitian to keep you eating healthier? Give me a call and let's start working together today!

Many people turn to dieting come the new year. Unfortunately, many people go about this dieting in the complete wrong way. The wrong way of dieting involves skipping meals, eliminating food groups, or adopting other patterns that are unable to be maintained for a long period of time. The holidays do require somewhat of a detox due to the abnormally large amount of high fat, high sugar foods that we eat. However, this does not have to look like starving yourself.

First, get back to a typical routine of three small meals a day with a healthy snack or two in between.  

Second, eliminate desserts. This is where the "detox" part comes in. Most people have been consuming at least one dessert a day over the past few months. The only way to get out of that rut?...stop them completely. It's like drugs and alcohol, one day without them is one day closer to not needing them. Oh, and by the way, cut back on the alcohol too! 

Third, get back to your exercise routine. Several gyms in the area are having January specials. Look into joining and kicking off the new year with a healthy exercise regimen.

Finally, don't be hard on yourself. If you cheat one day, then you are normal. We all mess up; but it's the ones that can get back up and try again that succeed!

When thinking of vegetables in the winter time, most people think of the traditional root veggies and winter squash: butternut, spaghetti, pumpkin, etc. These are all delicious and I frequently use them in my kitchen. (They are particularly good when roasted with a little olive oil. It brings out their sweetness!) 

However, if you feel a craving for the other vegetables that aren't in season in December...say, okra or sweet peppers...try them frozen! Frozen vegetables are not contaminated with all the preservatives and additives that canned vegetables typically contain. They are picked and frozen immediately to prevent bacterial growth prior to being shipped. Compared to fresh vegetables, the American Food and Drug Administration says that frozen veggies have the same nutrients and health benefits. So go ahead, make the shrimp and okra gumbo you've been craving to warm you up this winter. And feel good about it!

Both types of yogurt have their benefits: all yogurt is made from milk (whole, low-fat, or fat-free) and bacteria. The bacteria help convert the lactose from the milk into lactic acid in your stomach. They also may help restore digestive health after taking antibiotics. Some yogurts are supplemented with other healthy bacteria to even further aid in digestion.
Traditionally, Greek yogurt involves straining regular yogurt, removing the liquid and leaving a thicker, more concentrated yogurt that has about 2x as much protein as the original yogurt. This makes for a great snack if you can find a brand that isn't heavy laden in added sugars. I have found Yoplait 100calorie and Dannon Light&Fit Greek to be the two lowest in sugars and still have flavor.
Regular yogurt tends to have more calcium than Greek yogurt. Due to the straining of the liquid (whey) from regular yogurt to make Greek yogurt, Greek yogurt loses a lot of its calcium content. If you are depending on your yogurt to be your main source of calcium for that day, I would go with a non-fat regular yogurt.
No matter your decision, be sure to add your own fruit and flavorings instead of buying the yogurts that are full of fake-fruit or toppings.
Enjoy!

So what's the difference anyways? You hear that your local gym has a "nutritionist" on staff but you don't see any credentials by his/her name. Yet, your doctor tells you that you need to see a "registered dietitian". Is the nutritionist the same thing that your doc is talking about it?

Not exactly. A registered dietitian, or RD, can be a nutritionist; but a nutritionist can not call themselves an RD.

The definition and requirements for the term "nutritionist" vary. Some states have licensure laws that define the range of practice for someone using the designation "nutritionist," but in other states, virtually anyone can call him- or herself a "nutritionist" regardless of education or training.

Individuals with the RD credential have fulfilled specific requirements, including having earned at least a bachelor's degree, completed a supervised internship program and passed a registration examination — in addition to maintaining continuing education requirements for recertification.


So, when seeking guidance on nutrition and health, seek out a true "Registered Dietitian". This will ensure expert advise.