Super Size Me

Want to learn more about what you're eating out?

Watch Super Size Me. This PG-13 documentary shows Morgan Spurlock's journey of eating nothing but McDonald's for 30 days. Does it change his life??? The movie is chocked full of information but in a fast-paced, humorous way.

Check-out Super Size Me at the Vance County Library, Granville County Library, Blockbuster, or through Netflix.

There's also a bunch of tips in Nutrition Class 5's summary... coming soon!

Follow-ups to Questions

- Sugar conversion

1 teaspoon of sugar = 4.2 grams of sugar

So, if 8 ounces of Coke has 27 grams of sugar, that's almost 6.5 teaspoons (27g divided by 4.2g per 1tsp). Remember, the American Heart Association recommends limiting intake to 5-9 teaspoons of added sugar (like soda) per day.

- Coconut Oil

As mentioned in 3/2's blog, the recommendation for consuming coconut oil is controversial. Many well-known, conservative sources do not support intake (high saturated fat & frequently hydrogenated in products). Several homeopathic sources (of unknown origin) claim coconut oil cures virtually everything... Unfortunately, those sites may not cite sources or may make conclusions that the quoted study cannot definitively support.

The local nutritionist I consulted could NOT support any health claims made. She offered the following cautious guidance. If you choose to eat the 1 tablespoon of coconut oil recommended by a TV medical personality,:

* it MUST be pure virgin coconut oil (not hydrogenated)

* use it to replace 1 tablespoon of other fat (preferably saturated) already in your diet. Saturated fats should be no more than 10% of your total calories (e.g., 20g max for a 2,000 calorie diet).

- Coconut Milk

Several co-workers have confirmed that coconut milk is sold in area grocery stores. Unfortunately, no one can remember where... Check the ethnic food section or with the mixed drink supplies. If not, try the baking section.

There are also suggestions online regarding substitutes. Your recipe (both consistency & flavor) will dictate which you choose. The broadest suggestion involves combining dried coconut flakes with low-fat milk or water. One method recommends simmering; the other uses a blender.

What's a Good Workout?

For general health or fitness, the Department of Health & Human Services recommends that adults get 150 minutes of moderate-intensity _OR_ 75 minutes of vigorous-intensity physical activity per week.

Moderate-intensity: Should be able to talk but not sing.

Examples: brisk walking, water aerobics, bicycling slower than 10 mph, doubles tennis, light gardening

Vigorous-intensity: Should only be able to say a few words before needing to breathe.

Examples: jogging, running, swimming laps, singles tennis, bicycling faster than 10 mph, aerobic dancing, heavy gardening (continuous digging or hoeing)

Small amounts of activity add up!

A 10min walk in the morning, at lunch, & in the evening = 30min.

Certain goals (weight maintenance, weight loss, training for an event, etc.) may require more time, frequency, or intensity. Remember to start & build slowly! Consider seeing your healthcare provider for input if you have chronic health issues or other concerns .

For more ways to tell if your workout is hard enough (or too hard), check out http://www.webmd.com/fitness-exercise/features/is-your-workout-too-wimpy?page=2.

Weight Loss Tip of the Week-- Packing Lunch

Want to save calories AND money at the same time?

Pack your lunch!

The average restaurant meal is 2-3 times more food than most people need.

- Some items contain an entire day's worth of calories.

- Even when choosing healthier options, many have more fat, salt, or sugar than recommended.

Not convinced?

Buying lunch out every workday (20, in this example) at $6 a day, you're spending $120 per month (not including the other 70+ meals you'll probably want to eat).

- That's almost $1,500 per year!

- How many sandwiches (or other meals) could you make for $120 if you purchased the individual items at the supermarket??? I bet it's more than 20!

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Interested in cooking quick meals at home?

Check out the summary for Nutrition Class 4... coming soon!

To learn more about eating healthy while out & about,

join us for our final Nutrition Classes on

Tues. 3/29 at 5:30pm in Henderson _OR_ 7:15pm in Oxford.

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Weight Loss Tip of the Week-- Craving Seconds?

Want seconds?

Eat a second helping of veggies first.

Still hungry? Next, eat a second helping of protein.

Didn't work? Then, eat another helping of carbohydrates.

If you're routinely feeling overly hungry, consider:

- checking whether you're eating enough calories. Consult www.mypyramid.gov for guidance.

- adjusting your meal schedule. The "How Do I Know...?" scale may help (posted 3/9).

- eating a small snack between meals. Choosing small snacks (usually 100-200 calories) with protein & fiber may tide you over. Make sure you aren't eating too many calories, though.

- examining what you are eating. Choosing nutritious foods (whole grains, lean proteins, fruits & veggies, etc.) will benefit you more than overly sugary, salty, or fatty foods.

Weight Loss Tip of the Week-- Slow down!

Slow down your eating!

It takes about 20 minutes for your brain & stomach to communicate the stop eating message.

(How many extra calories can you eat in that time?)

Enjoying & appreciating your food is one way to help you slow down. Use your senses to savor your food. Admire how it looks & how it smells. Take a moment to notice the flavors & textures.

Alternatively, rushing & being distracted while eating can sometimes increase how much you eat.

Did you know???-- The connection between hunger & thirst

Did you know that your brain can mistake thirst for hunger?

So, if you feel hungry before it's time to eat again, try drinking water.

http://www.myeatsmartmovemore.com/HungryFull.html has a neat scale that might help, too.

Hydration

As little as 1-2% loss of your normal water volume can also cause fatigue, headaches, and negative moods in some people. Although experts disagree on exactly how much water is necessary, a well hydrated person has clear to light yellow colored urine.

Unexplained excess thirst or dark colored urine may signal a medical issue. Please consult your healthcare provider in these cases.

Weight Loss Tip of the Week-- Eat Breakfast!

When trying to lose (or maintain your) weight, eat breakfast!

Some people skip breakfast to save calories. However, studies show that people who eat a healthy breakfast tend to be thinner and/or lose more weight than those who skip breakfast.

A healthy breakfast can also give you energy, improve concentration, help curb later cravings, help prevent overeating, etc. Ideally, it will consist of protein (5 grams), fiber (5 grams from whole grains and/or fruit), and a little fat.

Some ideas:

- Oatmeal made with low-fat or skim milk. Add some fruit and a handful of nuts. (If you get a flavored oatmeal, look for a lower sugar product.)

- Peanut butter spread on small whole wheat tortilla with some strawberry or banana slices.

- Egg sandwich: cooked egg on a whole-grain english muffin with low-fat cheese or ham. (Look for a lower sodium ham.)

- Homemade smoothie: blend ice, fruit, and low-fat or skim milk or yogurt. (Some pre-made smoothies are surprisingly high in calories, fat, and sugar.)

For more ideas, check out:

http://www.webmd.com/food-recipes/features/healthy-breakfast-ideas-and-recipes

http://www.webmd.com/parenting/features/healthy-breakfast-ideas

Salt... Less is More!

Recommendations about salt intake are often given in milligrams (mg). However, how does that translate into practical terms?

Note: there are some variations by source.

- Those with high blood pressure (or risk factors, family history, sensitivity, etc.): 1,200 - 1,500mg per day.

1,200mg sodium = 1/2 teaspoon salt (yes, the little spoon; AHA)

1,500mg sodium = 3/4 teaspoon salt (still the little spoon; CSU)

- The maximum recommended per day: 2,300mg.

2,300mg sodium = 1 teaspoon salt (yes, the little spoon; AHA)

(The AHA thinks this is too much, even for healthy people.)

For more info, check out:

- http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm

- http://www.ext.colostate.edu/pubs/foodnut/09354.html

- http://www.heart.org

Coconut Questions

After hearing about the potential benefits of coconut oil on a medical show, a participant in Class 3 wanted to know more.

Other than that show, there are few trusted sources addressing this. So, I will ask a licensed nutritionist & later update this post. Meanwhile, this is what I found online.

The original discouraging study used fully hydrogenated coconut oil. A later review theorized that the negative results were likely caused by the hydrogenation. Unfortunately, many processed foods with coconut oil use a partially or fully hydrogenated version.

The merits & drawbacks of coconut oil are currently being re-examined & debated. The doctor in question recommends a very small daily dose of virgin coconut oil. Coconut oil does not contain cholesterol. However, conservative sources (American Heart Association; National Heart, Lung, & Blood Institute; etc.) recommend limiting consumption because of its high saturated fat.

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One of the dessert recipes introduced during Class 2 calls for light coconut milk. A participant asked where to find it. We're pretty sure it's available in the area but are still "shopping" for a specific answer. Try the ethnic or mixed drink section of your favorite store.

If anyone has already found it, please feel free to comment!

BTW, we're also searching for possible substitutions. I'll update the post when we find something.