FAT vs. MUSCLE

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 One cup fat weight(left)– 7.5oz
One cup muscle weight(right) — 9.7 oz
Equal volume fat weighs approximately 80% of what muscle weighs.
I love it when my patients lead me to learning something new. Recently I had a guy who asked me what is the difference in weight of one cup of fat vs. one cup on muscle? We all know muscle weighs more than fat. I was puzzled about the actual difference in weight with an equal volumn of each.  So…… we got to do some research and this is what all of us in my office and the patient learned.
Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest which is why you want to increase and maintain a high percent muscle on your body. Muscle takes up approximately four-fifths as much space as fat. Two people may be the same age, height, weight, but the person with a higher body fat percentage will wear a larger clothing  size. This is another reason you should focus on total fitness and not just the ‘scales’. You can be thin, yet too fat. We call this skinny fat because you have very little muscle composition.
Muscle does weigh more than fat because it is a denser product.  On average, the density of fat is 0.9g/ml. The density of muscle is 1.1 g/ml.  Using the averages, 1 liter of muscle weights 1.06 kg or 2.3 lbs., while 1 liter of fat weights .9 kg, or 1.98 lbs.  An easier way to think of it might be: if you have an equal volumn of fat and muscle, fat is going to weigh about 80%  of what the muscle weighs. This can vary due to numerous factors including race, being extremely lean or being extremely obese according to “Exercise Physiology” by William D. McArdle, et al.
The ‘take away’ points are:
Yes, muscle weighs more than fat. But….. do not assume because you started working out and you are not losing weight it is because you are increasing muscle. It is most likely there is still some extra food intake.
The higher percent muscle you have on your body the smaller your clothing size because muscle takes up less space than fat.
Make sure your work out routine includes resistance work not just cardio.   Regardless of your age you should be working to increase muscle mass and maintain the muscle  you have. The higher percent muscle on your body the more calories you burn even while sitting in a chair or sleeping and the smaller your body mass. cb

From a Dietitian’s Kitchen: Roasted Vegetables

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Do you get tired of salads and steamed vegetables?  If you haven’t tried roasting vegetables you are in for a tasty surprise.  Roasting concentrates the vegetables’ flavors and caramelizes the naturally occurring sugars.  I like to roasts a lot of vegetables at a time so I have plenty left over.  They are great as a side dish with eggs for breakfast, added to a wrap or pizza, or tossed with pasta, toasted pecans and parmesan cheese for a quick dinner.  Also they are a great way to make sure your vegetables don’t go to waste.
Simply dice up your vegetables into bite size pieces. Some vegetables to try are broccoli, carrots, cauliflower, potatoes, onions, bell peppers, sweet potatoes, cherry tomatoes, squash, Brussels sprouts, or asparagus.  Toss the vegetables in enough olive oil to coat them and season with some salt, pepper or a dried herb blend.  Cook at 475 degrees for about 30-40min.Add this simple recipe to your cooking toolbox as an easy way to increase your vegetable consumption.  It is recommended we get at least 2-3 cups of vegetables per day! mk

Ingredient List- Less Is More

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A food product often comes with a lot of information and claims on the package.  On the front of the package there are often health claims like “low fat” or “sugar free.”  The back or side of a product will contain the Nutrition Facts Panel and ingredient list.  The ingredient list is the best place to determine how “processed” the food is.  If you can’t pronounce a lot of the words on the ingredient list you might want to question how healthy the food is.
Here are some examples.

1. Which is healthier half and half or “light” coffee creamer?  The “light” product has less fat so isn’t it healthier?  Let’s take a look at the ingredients.

Half and half is made of:

 whole milk and cream

Coffee Mate Light is made of:

Tapioca Syrup, Hydrogenated Palm Kernel Oil, Milk Protein (Sodium Caseinate), Dipotassium Phosphate, Emulsifiers (E471, E472e, Origins from Palm Oil), Color E171, Sucrose, Anti-caking Agent E554

2. Which is healthier popcorn with real butter or light microwave popcorn?  Which sounds more appetizing?  Which seems less processed?  Let’s take a look at the ingredients.

Popcorn popped in an air popper with melted butter is made of: popcorn and butter
Orville Redenbacher’s Light microwave popcorn is made of:

Popcorn, Palm Oil, Salt, Contains less than 22% of Butter, Flavor(s) Natural & Artificial, Color(s) Added Freshness Preserved By, TBHQ and, Citric Acid

Butter contains about 100 calories per tablespoon.  It can make your homemade popcorn high in calories if you use a lot.  I encourage moderate amounts of high quality wholesome food.  Less processed food is often more satisfying as well as more nutritious.  So ignore the claims on the front of the bag or box and go straight to the ingredient list.  You can decide for yourself if it is a healthier choice. mk

From a Dietitian’s Kitchen: Cooking Class

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My oldest daughter wants to be a chef when she grows up.  So when I saw that Uptown Grocery in Edmond has a weekly cooking class for kids I knew we had to try it out.  Every Sunday a new recipe is taught.  Our instructor, Wesley, walked the young participants through hand washing, kitchen safety, prepping ingredients, and presentation.  The children were encouraged to get messy, smell and taste the ingredients and to work as a team.  I know everyone there learned something and had a good time.  Positive experiences centered around healthy food are not only entertaining but also learning opportunities.

Buy For Less grocery stores (buyforlessok.com) and Uptown Grocery (uptowngroceryco.com) also offer cooking classes on Saturdays for adults.  You can check out their websites for times, locations and featured recipes.  If you are interested in learning some cooking skills or you just need some new recipes this is the perfect opportunity.  The classes are free but they do require you to call and register in advance.  Cook, learn and enjoy!   mk

How Much is TOO Much Exercise?

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Most of you are familiar with the eating disorder known as bulimia nervosa which involves purging your calories by vomiting. You can also purge calories through excessive exercise. Exercise is generally always considered as beneficial to your health so it is frequently overlooked as developing into a possible disorder.

What begins as a desire to become healthy, fit and strong can become a form of intense mental and physical punishment. An obsessive interest in weight, calories consumed,  excessive exercise and extreme guilt or frustration if an exercise session is missed are signs of obsessive thinking about body shape. 
 
Red flags to that a problem may exist include:
  • Going to the gym multiple times daily or several hours of exercise daily. 
  •  Feel a need to work out regardless if dizzy, sick or in pain.
  • Setting unattainable goals which you increase regularly.
  • You neglect to praise yourself for your accomplishments or you always think you should be doing more or better.
  • Perfectionist attitude regarding your workouts and your body.
  • Lose weight rapidly and beyond what is recommended by your dietitian or physician.
  • If you have to miss an exercise session are you anxious, distraught and wanting to do anything to make up the appointment?

 

Exercise is a part of healthy living. You must learn to connect and listen to your own body; physically and mentally to be aware of what is too much.cb

Have You Deprived Yourself of Enjoyable Foods?

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Have you deprived yourself of enjoyable foods?
Depriving yourself of the foods you enjoy will not help you lose weight- even if you are restricting high calorie foods. This is because the deprivation eventually leads to binges, cravings, overeating and guilt. Food deprivation, often called restrictive eating, also causes you to dislike nutritious foods. Healthier foods become synonymous with dieting and deprivation. Restricted foods also cause you to dislike nutritious foods. Healthier foods become synonymous with dieting and deprivation. Restricted foods represent reward and pleasure. Viewing foods in this way sabotages your efforts to manage your weight and eat nutritiously.
Take the Deprivation Test
Many people are not aware that they are depriving themselves. Answer the following questions with a “yes” or “no” to see if you are depriving yourself of enjoyable foods without knowing it.
1.     Do you routinely overeat at restaurants, parties and other events that include food?
2.     Do you feel guilty when you eat you favorite high calorie foods?
3.     Do you feel “out of control” at “all you can eat” restaurants or buffets?
4.     Do you always eat dessert at restaurants, even if you are full?
5.     Do you crave the same type of foods on a regular basis?
6.     Do you have the same meals and snacks most of the time?
7.     Are you constantly “watching what you eat” or “cutting back”?
8.     Are most or all of your foods low-fat, fat-free or low calorie?
9.     If food is not low-fat, do you restrain from eating it?
10. Do you eat you favorite foods only if you feel that you deserve them?
11. Do you think of foods, or your eating, as “good” or “bad”?
If you answered “yes” to 3 or more of these questions, you may depriving yourself of foods you enjoy. The more “yes” answers you have, the more deprived you may be.  If your deprivation is an attempt to control or lose weight, you should know that the negative effects outweigh any positive benefits.
Overcoming the Effect of Food Deprivation 
The most important thing you can do to overcome the effects of deprivation is to stop depriving yourself of the foods you enjoy. Giving yourself permission to eat whatever you want, whenever you want, no matter what the nutrient or calorie content, eventually leads to more moderate and nutritious eating habits. Even if you want to lose weight you can still enjoy the foods you love.
If your deprivation is related to a special diet due to medical problems, consider a consultation with a Registered Dietitian at our office. You can learn to trust yourself and make wise choices; you might need our help you though! cb

From a Dietitian’s Kitchen: Cooking with Kids

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Helping your children grow into healthy adults takes time and effort.  A child who learns to prepare and enjoy healthy foods will benefit their whole life!  Here are some tips to getting the whole family involved in preparing and enjoying healthy food.

1. Plan meals and grocery shop together– Picking a recipe that your children are excited about will make the whole process more exciting.  Trips to the grocery store can be an opportunity for kids to see new fruits and vegetables.  Let them pick a new one to try.

2. Assign everyone with an age-appropriate task–  Younger children can wash and tear lettuce leaves while older children can measure ingredients and cut soft foods with a dull table knife.  Make sure you review safety rules regarding the stove, oven, knives and other appliances. 

3. Teen chefs– If you have teenagers assign them one night a week to be responsible for dinner.  Have them practice picking a menu, checking to see what groceries are needed and then preparing it!  Be available to help but let them learn by doing!

4. Patience and practice make progress– Set aside more time to cook if children are helping.  They will need help and they will make messes.  Also don’t forget to slip in some practice with counting, measuring and fractions.  Cooking can be a great math lesson!

5. Critics corner– Not every recipe will be a hit with the whole family and that is okay.  It often takes many tries before someone likes something new.  Encourage everyone to try a few bites and rate the meal on a scale of 1 to 10.  Keeping the experience a positive one is the most important thing!

Happy Cooking! mk

Tips To Control Your IBS

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Irritable Bowel Syndrome is a functional gastrointestinal tract disorder. Which is caused by changes in how the GI tract works. Symptoms include abdominal pain or discomfort, cramping, bloating, constipation and/or diarrhea. While it may be painful, IBS does not damage your organs or lead to disease.

Here are a few ways to control your IBS:
Avoid high-gas food. If you suffer from bloating and gas, you may find relief by reducing or avoiding high-gas foods like carbonated beverages, salads and raw fruits and vegetables, especially crucifers like broccoli and cauliflower.
Increase fiber slowly. Quickly adding fiber to your diet may cause gas and trigger other symptoms, so increase intake slowly by 2-3 grams per day to reduce the risk.
Eat smaller meals instead of three big meals every day.
Keep a food log. Record what and when you eat, your symptoms and bowel movements. This will help you determine which foods worsen your IBS.

From a Dietitian’s Kitchen: Sam’s Club

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We all know Sprouts and Whole Foods have beautiful healthy foods.  The good news is you don’t have to shop at a health food store to find tasty additions to a healthy diet.  Here are four of my favorite items sold at Sam’s Club for competitive prices.

1. Spring mix, spinach or baby kale are fantastic as a salad, sauteed, or blended in a smoothie.  To keep them from wilting so quickly line the tub with paper towels.  The paper towel barrier between the leaves and the plastic will significantly extend their life!

2. Almonds are a great source of healthy fats and fiber.  For those limiting sugar these cocoa almonds are a sweet treat for only 5 grams of sugar.
3. Quinoa (pronounced KEEN-wah) is a seed that can be cooked like rice.  This naturally gluten free food is a good source of protein, fiber and iron.

4. Sugar snap peas are a great snack to eat right out of the bag.  They are a good source of Vitamins A and C and Iron.  Give them a try when you need a change from baby carrots.

MK

Steps To A Healthy Weight Loss

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There are many steps you can take to lose weight without diets, and teach yourself how to eat healthy for the rest of your life. Here are just a few tips to get you started to a healthier weight loss! 
 
Be mindful of portions sizes: There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take moderate amounts and choose a dinner plate not larger than 9 inches.
Don’t skip your meals: Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually makes it worse. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate, which makes weight loss unlikely to occur.
Keep a food log:A daily food diary can make you more aware of exactly what and how much you are eating, and uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.
Take your breakfast:Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.