New York City Ad Campaign

I just posted 3 videos from a New York City Ad campaign against soda consumption. In one of my rotations, in an attempt to "keep me busy," I was able to track down some results from the campaign, but can't remember them all right now. Without any data or any sources to back this up, the campaigns resulted in a significant number of people reducing the amount of soda they drink.

Just think though...are you pouring on the pounds?? How much soda do you drink in one day? In one week?

Man Drinking Fat. NYC Health Anti-Soda Ad. Are You Pouring on the Pounds?

Man Eating Sugar. New York City Health Department.

Do You Drink 93 Sugar Packets a Day?

BREAKFAST

While I was in my outpatient counseling rotation about a month ago, I was able to spend a lot time counseling with clients and patients: doing diet recalls, assessments, education, etc. It was fun. I was really surprised at the number of people skipping meals and thinking that would be their way to cut down on calories and lose weight. This is 100% FALSE! Here's how a typical conversation went:

Me: So I'd like you to tell me what you eat on a typical, starting with breakfast or first thing in the morning after you wake up.
Client: Oh, well I never eat breakfast. (then gives me a look like, see I'm doing something right).
Me: Really? Never?
Client: Oh, yes, I don't eat breakfast because I don't have time and so I can lose weight.
Me: Well, actually, the first thing I want you to do to help you lose weight is to start trying to eat breakfast again.

Then enters client confusion. Let me explain.

Generally, if our calories in are less than our calories out, we lose weight. However, if we skip meals, the math doesn't quite add up the way we would expect. When skipping meals (most skip breakfast) our body enters "starvation" mode. Then when we finally eat the next meal, our body tends to store more fat and carbohydrate calories because our body doesn't know when it will enter starvation mode again. Additionally, we tend to eat more when we're ravenously hungry - thus increasing the number of total calories we take in too. I remember in high school or college whenever I would skip breakfast, I would feel absolutely famished by 9 or 10 am and then gorge myself at lunchtime.

Then people tell me..."I'm not much of a breakfast eater." Fine with me. I don't eat big breakfasts either! I'm in no way suggesting that breakfasts should be eggs, bacon, pancakes, the works. I eat a breakfast like that maybe once a month! I never considered myself a breakfast eater either. When I started consistently eating breakfast, I noticed a change in my energy level and my mood throughout the day. I'm now a huge advocate of breakfast, but not necessarily of the big breakfast. I've never been a morning person so my favorite breakfast options are always on the go:

• Plain oatmeal with cinnamon and some dried fruit
• Yogurt with some granola or muesli. I love to add berries, etc when I can.
• Homemade muffins or scones: preferably whole grains! 
• Homemade Breakfast sandwiches/burritos
• Smoothies - made with yogurt and fruit.
• Whole Grain Toast + Peanut Butter

In high school, my mom used to make big batches of muffins, breakfast sandwiches and burritos all at once. She would freeze them and then we just had to heat them up for a few minutes each morning. It was a great breakfast on the go! I want to start doing this as well so we can have some more variety in our breakfast routine. 

As cheesy as it sounds, breakfast really is the most important meal of the day. I am a huge believer in the power of breakfast even if it's just a piece of toast. It helps jump start your day and your metabolism. 

Registered Dietitians - the Nutrition Professionals

Today is National Registered Dietitian Day!

Happy RD Day to all of my favorite dietitians! In just a few short months I'll be joining their ranks.

Registered Dietitians are the nutrition professionals and experts. They have completed at least a bachelor's degree in nutrition, dietetics, or health accredited by the American Dietetic Association, spent at least 6 months in an internship or residency (also accredited by ADA), and passed a registration exam. Dietitians also have to stay on the cutting edge of food and nutrition by taking continuing education classes. CE classes are required for maintaining registration status.

RDs should be your source for any qualified food and nutrition advice. They have the tools and skillset to interpret food and nutrition information that others ("nutritionists" and the like) don't.

The Healthy Plate

The "Healthy Plate" also known as the Idaho Plate Method and other names for with plate in the title is the new standard for beginner diabetes meal planning and teaching. The American Diabetes Association has placed a huge focus on this method - developing education materials, etc. Honestly, this plate method can work for everyone and isn't just for diabetics. It's the easiest method of meal planning that I've taught to people - not only does it help guide portion sizes but also emphasizes fruit and vegetables.

The Healthy Plate is based on a 9-inch plate filled with half vegetables, 1/4 (preferably lean) protein, and 1/4 bread/starch/grain as well as a serving of fruit and a serving of (preferably low-fat or fat free) dairy on the side (if you're hungry enough).

I'm not going to pretend like I eat like this all the time, but I've definitely been trying to emphasize it more in the meals that I plan. I've started using a smaller plate and trying to add more vegetables into dinners. Like I tell clients, small steps is what it takes to make long-term changes. The Healthy Plate is one method that makes Healthy Eating that much easier.

National Nutrition Month

Happy National Nutrition Month! It's a great time for me to start blogging again...hopefully this is the kickstart I need.  The American Dietetic Association's theme for the month is "Eat Right with Color!" 

I just taught a lesson to preschool kids about this topic in January...I encouraged them to "eat the rainbow." We also played fruit and vegetable bingo with blueberries. The best way to provide {natural} color to your plate is through adding fruits and vegetables. Not only does color provide an appealing plate but different colored foods have different nutrients - vitamins and minerals and phytochemicals and antioxidants. I'll be (trying to) blog this month about nutrition, lots of recipes and some healthy eating tips! I'm still a busy dietetic intern so I'll be doing the best I can!

You can check out ADA's website here for more information and resources! Happy March and Happy Eating Healthy!