Can I save my new menus for later use?

Yes, after you make adjustments, exchanges, etc to create a new menu from your template- then you can rename it and save it as a new menu.

 

For example:

1.  Pull up day 1 of your recommended 7 day menu.

 

2.  Make some exchanges to make the menu exactly as you want it. 

 

3.  Then save it as under a new name.   For example:  ”My 1500 cal menu- day 1″.  Then do the same with day 2 and so on.  You will soon be on your way to creating a completely custom week of menus based on your starter template.  Once you have renamed all 7 days of your original meal type (or template), then you can choose the to reload that same 7 day template again as your starting point, repeat the process, and rename.  There is no limit to how many you can create and save.  Most of us are creatures of habit;  once you create 4 weeks of custom menus from your template, you will not need to spend much time in the future except to make minor changes for variety.  If you have a personal coach, he/she can help step you through this process.

Yet another reason to love chocolate – as if you need one!!

You have to just love science when it shows chocolate may be a little less of a guilty pleasure! 

In a recent study published in the Journal of Internal Medicine, recovering heart-attack patients who ate chocolate at least twice a week were 66% less likely to die from cardiac causes. Researchers studied 1,169 non-diabetic Swedes hospitalized for a heart attack, who completed a questionnaire about their chocolate consumption over the previous year. As chocolate intake went up, risk of cardiac mortality over the next eight years went down. It was said to be the first study to specifically assess chocolate’s potential post-heart attack benefits.  

Okay, I have to say it, don’t go run out for a bag of M&Ms in the name of heart health.  But I do love examples of how “good food” can be good for you too!  It’s all about balance.  Important to note, sweedish chocolate tends to be much higher in cocoa content compared to even our “dark chocolate” version – so if you are a chocolate lover, reach for the darkest you can get. I recommend “Dove” brand – yummy!

Will my coach be able to review my logged meals and give me feedback?

Yes!  If you have a personal coach, the “log meals” feature is a fantasic way for you and your coach to communicate.  Your coach can access and review your logs and menus, weight progress, and even exercise habits – then post a note to you within your profile! Now that is accountability! 

Not using a coach, but want to?  Learn more.

I’m just starting to use the online tools, where should I start?

You probably are excited to start planning menus, but you may consider starting with the “Log Meals” function of the online tools for the first few days.  This is an optional part of the tools, but a very important one to understand. 

Why? 

Because people who keep food records – of any kind- are more likely to lose weight and keep it off.  Even if your goal is not to lose weight, food logging will likely offer many benefits.  For more…visit the ”Benefits of Food Logging“ post. 

 

How?  

Once you are logged into your profile, you can select “Log Meals” on the toolbar.  You will then be able to insert foods that you have eaten that day.  At the bottom, you will see a set of simple graphs that show you how your current intake compares to the recommended intake to reach your goals.  If you need help, click “show me” on your tool bar for a video tutorial, or “help” for written instructions.

 

Is there an even faster way to log my foods?  

Despite the benefits of food logging, many people find it a challenge because it can be time consuming and inconvenient.   One great feature that your online tool provides is the ability to copy your menu plan into your “log meals” section.  If you are trying to closely follow your menu for the day, but just need to make a few adjustments to track your actual intake, you can simply copy your planned meal into the logging section, then adjust it to reflect your actual intake.  Then you can easily view how your actual intake compared to your planned menu.  This feature can save you significant time, but is best to use after you get the hang of the basic tools. 

Fabulous Flax

Super-foods and nutrition trends come and go, but flax is a food that has undeniable health benefits and versatility that make it likely to stick around and grow in popularity.  So what makes flax so fab?  Flax seeds are a rich source of:

Alpha-linolenic acid (ALA), an essential omega-3 fatty acid.  Flax seeds and flax oil (sometimes called Linseed oil) are the richest sources of ALA in the North American diet.  Omega-3 fatty acids have many heart healthy benefits.

 Lignans.  Lignans are touted for their phytoestrogenic effects of blocking tumor growth and reducing the risk of many cancers. 

 Fiber.  One tablespoon of whole flax seeds contains as much fiber as 1/2 cup cooked oat bran, 1 slice of whole wheat bread, 1/3 cup cooked, chopped broccoli, 1/3 cup of cooked pearled barley, or 1/2 cup cooked long-grain brown rice.   Dietary fiber associated with flax is responsible for aiding in gastric motility and improving bowel functioning.  Remember though, that flax oil does not contain these benefits.

So flax may have great nutrition power, but what do you do with it?  These flax basics may help. 

 Purchasing Flax:

• Flax is available at most supermarkets, co-ops and natural food stores.
• Flax seed may be either brown or golden; both are nutritionally equivalent. 
• Seeds may be stored at room temperature for up to a year.  However, flax meal (ground flax) can be purchased and is more convenient, but should be stored in an airtight container in the refrigerator.  
• If you prefer to buy whole flax seeds, you can grind them yourself with a food processor or coffee grinder.  Again, this should be stored in an airtight container in the refrigerator.

Preparing and Eating Flax:

• Eating ground flax is better than whole seeds, because the hull of the flax seed is difficult to break down and will likely pass through the digestive tract intact.  
• Adding flax to baked goods, orange juice, yogurt, on top of cereal, salads or casseroles are the most popular ways to incorporate flax into one’s diet. 
• You can visit EatingWell.com for some recipes containing flax.

M-N-P users, a variety of flax products are listed in your database!

 

When it comes to fitness, even a little may go a long way.

A recent study in Medicine and Science in Sports and Exercise suggests even being a little more fit
may improve longevity.  New research on 4,384 middle-aged and older Americans finds that physical activity boosts longevity – even beyond exercise’s cardiovascular benefits and effects on weight.

Participants were divided into five groups based on fitness level assessed from treadmill tests. They were then followed for an average of nine years.  After adjusting for factors like obesity, hypertension and diabetes, the least-fit group was still more than four times as likely to die during that period than the most-fit group. Even being just a little more fit was associated with a big longevity improvement: While 25% of the least-fit group died during the study period, only 13% of the next-least-fit participants died. Researchers noted that overall exercise habits among participants didn’t vary much during their adults lives – but recent activity did. 

Take home message:  “Live active.  Since it is recent activity that offers protection, it is important to maintain regular physical activity throughout life.”

Is Tea the Fountain of Youth?

Study hints that tea may reverse some signs of aging!  Okay – all research must be put in perspective – and anything must be repeated and proven in large studies, but this is interesting for sure!!  Hmmm, maybe I will have another cup of tea today!

Hong Kong researchers report that people who drink an average of three cups of tea daily have longer telomeres – DNA sequences at the end of chromosomes that shorten with aging – than those averaging a quarter-cup daily or less. The translated into about five years of life, the researchers said, adding: “The antioxidant properties of tea and its constituent nutrients may protect telomeres from oxidative damage in the normal aging process.”

The study involved 976 men and 1,030 women over the age of 65 and measured both green and black tea consumption. The majority of tea consumed, however, was the green variety that’s higher in natural antioxidants called polyphenols.  — Study was published in the British Journal of Nutrition

Photo courtesy of freedigitalphotos.net

What’s In a Pound of Fat?

Here is an interesting look at what it takes to lose or gain one pound of fat.  You probably have heard that it takes about 3,500 calories to produce a pound of body fat –so what does that actually mean?  Check this out and let me know what you think! 

How much exercise does it take to work off one pound of fat? 

A person weighing 150 lb can burn 3500 calories in the following ways:

• 13 hours of walking at 3.5 miles per hour (mph)
• 12.2 hours of water aerobics
• 8 hours of vigorous weight training
• 7 hours of high-impact aerobics
• 6 hours of bicycling at a moderate pace
• 5 hours of jumping rope at a moderate pace
• 5 hours of running at 6 mph
• 5 hours of swimming freestyle at a fast pace

Okay, so that was a bit depressing, but this is a little more fun………

The following foods contain approximately 3500 calories:

• 6 servings of chicken pot pie (homemade), (one piece=⅓ of a 9″ pie)
• 6 cheeseburgers (fast-food style)
• 7 roast beef and cheese sandwiches (fast-food style)
• 8 slices of cheesecake (slice=¹/₁₂ of 9″ pie)
• 8 cups of chicken salad (homemade)
• 8 sausage-and-egg muffin sandwiches (fast-food style)
• 9 slices of apple pie (homemade) (slice=¹/₈ of 9″ pie)
• 9 cups of macaroni and cheese (from mix)
• 10 cups of vanilla ice cream (rich)
• 10 chocolate milk shakes (10-ounce [oz] shake)
• 10 cups of nonalcoholic eggnog
• 10 cups of potato salad
• 12 Snickers^® candy bars (2.16-oz size)
• 15 packets of M&M’s^® (1.69-oz size) 
• 16 cups of long-grain rice
• 17 potatoes
• 18 cake doughnuts
• 18 strawberry Pop-Tarts^®
• 18 cups of enriched pasta
• 19 beef franks (2-oz franks)
• 19 slices of pepperoni pizza (1 slice=¹/₈ of 12″ pie)
• 21 oz of dry roasted almonds
• 22 servings of sour cream-and-onion potato chips (14 chips/serving)
• 22 cups of whole milk
• 23 cans of cola or beer
• 25 cups of chicken noodle soup
• 31 oz of cheddar cheese
• 34 cups of corn flakes (without milk)
• 35 glasses (8 fluid ounces) of Kool-Aid^®
• 37 tablespoons of peanut butter
• 39 containers of lite yogurt (6-oz containers)
• 43 apples (medium)
• 44 Oreo^® cookies
• 45 fish sticks
• 50 cups of carrots (boiled)
• 50 eggs
• 53 oz of pork chops (braised)
• 69 cups of watermelon
• 71 oz of chicken breasts (skinless)
• 73 links of sausage
• 80 cups of broccoli (boiled)
• 95 peaches (medium)
• 350 cups of loose-leaf lettuce (shredded)
• 955 spears of asparagus
• and 35 bottles of light beer on the wall!!

  

Metabolic Myth or Fact?

Metabolism.  Like a bigger house, or fancier car–everyone wants the one they don’t have, right?  Well, are we really all that different when it comes to our metabolic rates?  Take this quiz and see how much you know. 

1.  Many Americans are overweight because of poor metabolism.

Myth.  Studies show that the difference in metabolism between two people of the same age, gender, height, and body composition is probably less than 3%. If two 35-year-old women who are both 5′7″ and have the same percentage of body fat would both have their metabolism tested, and woman A burned 1600 calories/day, woman B would most likely burn somewhere between 1552-1648 calories/day.  

Take away tip—If you are trying to lose weight, don’t get caught up in your gene history, you’re better investing time to review your food and activity choices.  If you truly feel you have a disorder of metabolism – see your doctor for tests. 

2.  Exercise increases your metabolism helping you to burn more calories even when at rest.

Fact, to some extent.  If you increased your muscle mass by 15%, you would gain a 5% increase in RMR, which would mean that a person who generally eats 2000 calories/day, could eat an extra 75 calories.  This may seem small, but when you are trying to lose weight, that extra 75 calories per day could translate into about 8# loss per year without any changes to your diet. 

Take away tip—Don’t put all your eggs in one basket as they say.  It is best to watch your diet AND exercise more if you are trying to lose weight.

3.  Metabolism naturally slows down with age.

Sorry, but yes, this is a fact. Beginning at age 30 and each decade thereafter, the average person’s metabolism slows down by 2%-3%.

Take away tip—No one can stop the clock, but by maintaining your muscle mass with regular exercise you can offset this natural process to some extent, so keep exercising!!

4.  Crash dieting can harm your metabolism.

Myth, and a bit of fact too!  Crash dieting can have a very strong impact on your metabolism. After 2 weeks of starvation or semistarvation, RMR is likely to drop by as much as 15%. Once you have cut your daily drastically, your metabolism will slow down. However, once a person begins to eat a sufficient amount again, metabolism will “bounce back.” As far as research has proven so far, chronic dieters do not permanently slow down their metabolism.  However, the cycle of weight loss and regain is another story –the jury is still out on this topic for both the physical and mental impact.

Take away tip—Eating a diet too few in calories can prove to be counterproductive when it comes to weight loss.  You are more likely to end up ahead by choosing a moderate calorie reduction for an extended period of time over crash diets. 

5.  A tough workout increases your metabolism for several hours.

Fact.  If you work out hard enough, it does. Following a high-intensity workout, your body may burn what equates to 15%-20% of the calories that you burned during exercise every hour for a few hours.

Take away tip—If your health and your current fitness level allows, adding small bouts of higher intensity exercise within your overall routine has health benefits.

Want more information?

Facts About Fitness

Ten truths about metabolism

Mayo Clinic. Metabolism and weight loss: how you burn calories.

Shape.com. The truth about metabolism.

Other References:  

Laquatra I. Nutrition for weight management In: Mahan LK, Escott-Stump S. Krause’s Food, Nutrition, and Diet Therapy. 11th ed. Philadelphia, PA: WB Saunders; 2004:562-563.

Photo courtesy of freedigitalphotos.net

Blue Ribbon Berries

When you’re deciding which fruit to choose, blueberries win the blue ribbon!

When blueberries were tested against more than 20 other fresh fruits, they were found to contain more antioxidant power than any other fruit.  Although blueberries provide traditional nutrients—carbohydrates, fiber, vitamin C, Vitamin E, beta-carotene, folic acid, iron, and potassium, their concentrated source of phytochemicals is what really sets them apart from other nutrient rich fruits. 

 So what is a phytochemical, and why should you care?  Well, phytochemicals are a group of natural compounds found in foods that have very strong health benefits.  Research is just beginning to scratch the surface of what benefits a diet rich in phytochemicals provides, but so far it is believed to:

• Lower the risk of urinary tract infection
• Protect against cardiovascular disease
• Help reduce short-term memory loss and Alzheimer’s disease
• Provide anti-inflammatory abilities
• Resist asthma
• Help to ease the symptoms of menopause
• Prevent cancer (especially colon, breast, and lung)
• Improve eye health
• Reduce the risk of osteoporosis
• Reduce blood clotting

 So now what?  Try eating these tasty berries on a regular basis if you don’t already!! 

The absolute gold standard is wild blueberries, flash-frozen to preserve the phytochemicals, but any type of fresh or frozen version without added sugar is great.  Try them as a low calorie snack, in a smoothy, added to oatmeal, muffins, or yogurt.  Combining blueberries with heart-healthy fats may increase their power to reduce heart disease risk. Some researchers consider walnuts as an ideal perfect partner for blueberries.

 Visit our recipe section for a recipe!  Blueberry and Cream Oatmeal.  And yes, if you are a M-N-P User, of course blueberries are in the database!!

References and recommended reading:

http://fruitsandveggiesmorematters.org

Marano DA. Nature’s bounty: the smartest food. Available at: http://www.psychologytoday.com/articles/pto-20080527-000001.html. Accessed January 20, 2009.  

 McIndoo HR. Get the blues…blue food, that is. Today’s Diet and Nutr. 2008;4:40-43.

 Peaslee KR. The power of a blue diet. Available at: http://www.todaysdietitian.com/newarchives/july2006pg32.shtml. Accessed January 20, 2009.

 Produce for Better Health Foundation. The Color Way Plan: An Essential Daily Dietary Recommendation for a Healthier Life.  Wilmington, DE: Produce for Better Health Foundation; 2003.