Eat Out Italian, and Lose Weight

Our culture loves to eat. Dining out is a social event where we relax, enjoy food good, and enjoy great conversations with friends. American’s are eating out more than ever and unfortunately it is resulting in an obesity epidemic. We all know eating at home is more calorie conscious, but it also is not always feasible. Is it possible to eat out regularly and still lose weight?

Let’s say you want to be weight conscious Friday night when eating at an Italian restaurant. You are going out with friends so you want to enjoy yourself but you still want to make health choices. 

You arrive at the restaurant hungry and fresh bread is placed on the table so you enjoy just one piece (80 calories) with a small amount of butter (40 calories). You practice good willpower and  resist a second piece of bread.

You skip the heavy appetizers and order a Caesar salad. Recognizing it has a lot of oil and cheese you only eat half (200 calories). Your plan is to limit starches so you order Chicken Marsala with steamed vegetables and no pasta. It is so good you eat three-quarters (575 calories).

You are having a great time with friends and enjoy 2 glasses of wine (250 calories). Your friends want to order dessert but you resist. You made some great decisions to cut out calories, but your total intake was still 1145 calories, way over your goal.

People following a 2000 calorie diet need about 500-600 calories at meals. People trying to lose weight with lower calorie goals need even less. Is it possible to eat out and still lose weight? It is if you stick to your calorie goals. Try this approach the next time you go out for Italian…

Eat an apple or another small healthy snack 1-2 hours before dinner so you don’t arrive at the restaurant starving. Skip the bread altogether and enjoy only 1 glass of wine (125 calories). If you feel the need for an appetizer try a bowl of minestrone soup (110 calories). Order a grilled salmon salad (without cheese, avocado, nuts, or dried fruit) with clear dressing on the side to use sparingly. Plan to eat about 1/2 the salmon and most of the salad (350 calories). Skip dessert and you are at 585 calories for the night. Skip the wine or soup and you are even less!

Many restaurants are now offering entrees under 600 calories which are great choices to select. Restaurants such as Harvest and Season’s 52 pride themselves in offering entire menu’s under 500 calories making them wonderful options for a night out with friends. Learning to eat all foods in moderation is important for a healthy lifestyle, and selecting smaller portions and lower calorie menu items sets you up for success in fitting the battle of the bulge.

Dining Out Strategies

• Look up the menu and nutrition information before going out to eat
• Order soup, salad, or healthy appetizers for your main entree
• Box up 1/2 or 3/4 of your entrée before you start eating
• Ask for no cheese to cut out 100 calories per slice
• Order salad dressing, sauce, and toppings on the side
• Select items that are baked, grilled, broiled, poached, or steamed

Calories at Popular Italian Restaurants

• 1 glass wine 125
• Caesar Salad 400
• Tiramisu 510
• Lobster Ravioli 700
• Chicken Marsala 700
• Chicken Parmesan 850
• Salmon with Lemon & Herbs 990
• Steak & Gorgonzola Salad 1200
• Lasagna 1820
• Gnocchi 1870
• Fettuccini Alfredo 2000
• Mussels Diavolo 2310

*these are general estimates, portion sizes and cooking methods vary  greatly among restaurants

Do Cheat Days Work?

People following strict diets often cut out a lot of foods in an attempt to lose weight and be healthier. Stopping your favorite foods cold turkey can be quite a challenge, especially when cravings kick in.

To prevent feeling deprived the idea of a cheat day has emerged. This is typically one day per week or a few days per month when forbidden foods can be consumed. The belief is that a cheat day builds willpower and acts as a reward for following such a strict diet the majority of the time.

One study published in the International Journal of Obesity found participants who took small breaks in their diet kept more weight off over a longer period of time compared to participants who dieted continuously.

While a cheat day makes sense on paper, the reality is that it is very easy to go overboard. One cheat meal can easily turn into an entire cheat weekend and derail all the progress made during the week. In reality, portion control even on cheat days matters greatly.

In order for a nutrition plan to be successful it should be a routine you can stick with long term. State of mind and personality plays a big role too. Some people’s personalities allow them to eat treats in moderation, while others need an all-or-nothing approach to be successful. Understanding the type of mindset, personality, and will-power you have can help you decide if a cheat day is going to help you or not.

If you do believe a cheat day will help you, plan out your indulgence ahead of time. Have a game plan, stick to your portion size, and avoid going overboard. It’s all about self-control and staying on track the majority of the time.

Repair Cardiac Damage with Vitamin D

Vitamin D is called the sunshine vitamin because the body can produce its own supply from sunlight. Long known for its role in bone health, over 200 genes respond to vitamin D making it a determinant factor in the development of many diseases. In fact, one study following 50,000 men for 10 years found those deficient in vitamin D were twice as likely to have a heart attack compared to men with sufficient vitamin D levels. Low vitamin D levels were also associated with higher risk of heart failure,   sudden cardiac death, stroke, and cardiovascular disease.

A new study published in the International Journal of Nanomedicine highlights the innovative research conducted at Ohio University on vitamin D and cardiac health. Researchers used nanosensors, that are 1,000 times smaller than human hair, to measure vitamin D’s impact on endothelial cells that line the heart and entire circulator system. They discovered vitamin D was a stimulator of nitric oxide which regulates blood flow and can prevent blood clots from forming. Vitamin D also reduced levels of oxidative stress in the cardiovascular system. Researchers found treatment with vitamin D reduced risk of heart attack and restored damaged endothelial cells caused by atherosclerosis, hypertension, and diabetes. To date, no other system has been shown to do that.

42% of US adults are deficient in vitamin D, the highest rates are among African Americans, Hispanics, elderly people, overweight people, those with IBS or Crohn’s, and people who have limited sun exposure. People living in the Northern United States above Richmond, VA are more at risk for developing vitamin D deficiency in the winter due to the angle of the sun preventing UVB rays from being absorbed by the skin.

The recommendation for most people is to obtain sufficient sunlight or to consume 600 IU of vitamin D daily, 800 IU for people over 70 years of age. The author of the study suggests taking vitamin D in even higher amounts might benefit people seeking treatment for damaged cardiovascular cells. Since vitamin D is fat soluble and taking too much could lead to toxicity do not exceed 4,000 IU daily unless under doctor supervision.

Winter Sports Workouts

Is the winter weather giving you cabin fever? We all love to be warm and toasty indoors, but spending time outside in nature can improve cognitive function and overall sense of well-being. Winter sports are a great way to stay active in the cold weather and burn off extra calories from the holidays.

Downhill skiing, also called alpine skiing, is a great way to engage your core, leg muscles, and arms. With mountains less than two hours from Philadelphia it is a great activity for the entire family. The best part is after 60 minutes of moderate downhill skiing a 185 lbs person can burn 530 calories! Are you more of a snowboarder? The same amount of calories are burned per hour making it a great workout as well.

Ice skating is easy on joints because it is low impact. It can also improve balance and coordination by engaging many small stabilizer muscles which are not typically engaged in day-to-day life. Skating can improve strength and help improve performance in other activities such as skiing, running, and yoga. Our same 185 lb person can burn a whopping 615 calories in 60 minutes of  moderate ice skating! The Blue Cross RiverRink is open daily until the end of February so bundle up, get out there, and skate away.

Snow shoeing improves cardiovascular endurance while building strength and agility. Two studies conducted by Ball State University and the University of Vermont found snow shoeing can burn twice the number of calories as walking at the same pace, up to 1,000 calories per hour! The harder the terrain the greater the workout will be.

This winter get out there and have fun with winter sports. Enjoy the fresh air, the beauty of nature, and the calorie burning potential!

Children Eating Fish Weekly Linked to Higher IQ and Better Sleep

New research from the University of Pennsylvania studying 541 children aged 9-11 years old found those who ate fish at least once per week scored 4.8 points higher on IQ exams than those who rarely or never consumed fish. The same group of children had fewer sleep disturbances and better sleep quality.

Fish is a wonderful source of omega-3 fatty acids which is vital for brain function. Other studies have associated omega-3 fatty acids with improved intelligence, reduced brain aging, and lower levels of inflammation throughout the body.

Consuming omega-3 fatty acids is beneficial, but getting kids to eat fish can be a challenge. Experts recommend exposing kids to fish at a young age so they become used to the smell. As long as the fish has no bones and is finely chopped children as young as 8-10 months can begin trying it. Early introduction helps develop taste and preference for fish later on.

For older kids gradually exposing them to fish can be helpful. Try mixing a few clams into spaghetti and tomato sauce, bread white fish fillets with unsweetened bran cereal and bake it in the oven for crunchy tenders, make fish tacos with a tasty mango salsa, or make tuna salad sandwiches and use a cookie cutter to turn the sandwich into fun shapes.

The best fish for omega-3 fatty acids are salmon, albacore tuna, mackerel, trout, sardines, herring, and halibut. Albacore tuna is higher in mercury and children should limit their intake to no more than 12 ounces a week.

Omega-3 fatty acids can be found in smaller amounts of other foods such as walnuts, flaxmeal, chia seeds, eggs, spinach, and Brussels sprouts to name a few.

Fiber, GI Health, and Immune Function

New research on the impact fiber has on GI health and immune function has experts encouraging more fruits and vegetables in our diet. 

Old research has shown high fiber diets are linked to lower risk of heart disease, diabetes, and hypertension as well as lower mortality rates from all causes. We have known for a while that fiber is great for us, but we are still learning exactly how it generates benefits.

One new study surveying the effects of switching from a high-fiber diet to a low-fiber diet high in protein, fat, and sugar in mice shows the impact of fiber on immune function. Within a few days of the diet change intestines got smaller and the mucus layer covering the intestinal walls was thinner resulting in closer bacterial contact. This led to an immune reaction and inflammation. Mice experienced higher blood sugar levels and  began gaining weight. A second group of mice were fed the same diet but also given a fiber supplement resulting in healthy bacteria populations in their GI tract, normal appearing intestines, and less weight gain. 

Scientists speculate low-fiber diets starve healthy bacteria in the GI tract, intestinal cells slow their mucus production, and as   bacteria moves closer to the intestine's the immune system is  impacted. Furthermore, scientists speculate immune response and inflammation occurs throughout the entire body and not just in the GI tract, which could play a role in heart disease, diabetes, and cancer risk.

It has also been speculated different types of fiber from different plants might play a role in how healthy bacteria in the gut functions.

Studies in humans need to be carried out to better understand the impact of fiber on our immune function, but this promising research is only the beginning of linking our GI tract to our overall health.

New Year, New You

Set those resolutions and turn 2018 into your best year yet! By taking the time today to invest in your health, you will truly be investing in your future for years to come.

It starts with setting realistic and measurable goals that you can build on throughout the year. For example:

· For weight loss aim for 5-10 lbs over the next two months

· To eat healthier commit to grocery shopping at least once per week

· For greater endurance aim for 30 minutes of stationary biking while watching the news or your favorite TV show 5 nights each week

· To help improve heart health commit to eating fish two times per week

· To build strength work on increasing resistance of free weights every 4 weeks

Studies show setting positive goals rather than negative goals may increase success. Having a positive mindset and feeling positive emotion while you work on your goals also helps them become more automatic.

We often think monumental change is required to see results but in reality small changes make a big difference. Losing as little as 10% of your body weight can improve cholesterol, hypertension, diabetes, sleep apnea, inflammation, and insulin resistance.

Our office is here to support you in your healthy endeavors to better your future. Schedule an appointment to develop a healthy eating plan and exercise regime that is realistic and fits with your lifestyle. Meet throughout the year to maintain motivation and receive coaching for fresh perspective and personal challenges. Contact us at info@nutritious4life.com to schedule your appointment today. 

Our office wishes you and your family a healthy and happy New Year and we look forward to seeing you in 2018!