Gretchen Scalpi, RDN

We all know that Americans are getting bigger and the obesity rate has climbed to 30% for adults.  Getting a healthy diet and more exercise are, of course, the first changes most people make to start losing weight.  But did you know that getting an adequate amount of sleep is now regarded as equally essential for weight loss?  Sleep experts have shown in study after study that adults lacking 7-9 hours of sleep daily are more at risk for weight gain and obesity.  In addition,  the lack of sleep makes weight loss all but impossible, even for those who are dieting and hitting the gym regularly.

The average adult requires 7-9 hours of sleep, but when the amount of sleep is consistently less than that, hormones that control our appetite are altered. Ghrelin is hormone that signals our brain that we’re hungry and we need to eat.  Leptin is a hormone that tells us we’ve had enough to eat.  Chronic sleep deprivation causes an increase in ghrelin and a decrease in leptin.  The end result is feeling hungrier and eating more, even if we have actually had enough to eat!

Our fast paced lifestyle or economic need may be part of  the reason why we are sleeping less these days.  When you are trying to do more things or work more hours, sleep is one of the things you tend to give up.  As a society we regard sleep as something we can readily dispose of in order to “get things done”.

So, if you are one of the many people not losing weight even though you are constantly dieting and exercising, take an honest look at your sleep habits.  If you are surviving on six hours or less, maybe it’s time to rethink your strategy, and get to bed at an earlier time!

Tags: lose weight, losing weight, weight loss

Recently, I have been asked by clients, “What should I do about food cravings?”  The problem, it seems, is whether or not to give in to a food craving.  To my way of thinking, the answer depends on what you perceive as a food craving.  There is clearly a difference between just wanting to eat something because it is there, or wanting something because you have been thinking about it all day, and are focused on getting that specific food.  People say they crave all sorts of things:  chocolate, ice cream, sweets, etc.  The next time you think you are craving a food ask yourself these questions:

• Why do I want this food now and what prompted me to want it?
• Do I want this food because I saw it and it happens to be there?
• Am I hungry right now?
• How would I feel if I ate something else that is more nutritious or lower calorie?
• Am I  willing to get in my car, go out, and drive somewhere to get that food right now?

How you answer these questions may help you decide whether this is a real craving or just a passing desire to eat.  Simply eating cookies because you see an open package lying around does not mean you are craving the cookies.  If you would feel just as satisfied if you ate another food, you are not experiencing a craving.  A true craving is when you are willing to do what it takes to get your hands on that food. So, I might suggest that your craving is real if you can truthfully answer yes to the last question.

It doesn’t take more to satisfy a craving.  If a craving is real, try having a single serving of the desired food, and move on.  For example, if the craving is for chocolate, a piece of your most favorite chocolate should do the trick.  A large quantity of chocolate is not necessary to satisfy a craving. Try the “one piece” strategy, and see if it works for you!

Tags: food craving

A new icon called “Choose MyPlate” was introduced and is intended to replace MyPyramid as the new guideline for healthy eating.  I like the new graphic because it is quick and to the point.  In fact, I have been using the plate method for teaching healthy eating for quite some time, and the new icon demonstrates the plate method well.  The message is very simple:  Fill half of your plate with fruits and/or vegetables.  Use the other (quarter) sections of the plate for grains and lean sources of protein.  When you redistribute food on your plate in this way, you are, in essence, reducing calories, increasing fiber, and cutting down on fat.  Along with the plate comes a few very general recommendations:

The MyPlate icon does not address all the specific  issues we want to know, such as  how much fat and sugar we should consume in a day.  However,  for general planning purposes,  simple ideas seem to work the best.  Many people struggle with trying to figure out the correct number of food servings they should eat based on food pyramids or food labels.  What do you think about the new icon?

Tags: myplate, mypyramid

In a world where multi-tasking is part of our everyday lives, many of us find ourselves eating in a mindless way, seldom taking the time to enjoy our food or even knowing how much we eat.  I know I am guilty of mindless eating during my work day, and lately I’ve been working hard to break this bad habit.

Do you read, watch TV, surf the net, or perform other tasks, as you gobble down your lunch or a snack food?  Do you have tempting foods or snacks nearby, where it’s just too easy to get at them?  How about serving dinner family style, and then reloading your plate with second helpings? When you eat mindlessly, you run the risk of eating more food than you ever intended.  That can mean more calories, and over time, that adds up to unwanted weight gain.

Here’s a few simple ways to stop the mindless eating:

1. Take time out for your lunch or snack, and focus just on eating and enjoying the food you have.  Don’t park yourself in front of the computer, read or watch TV while you are eating.  Other activities that preoccupy you make it hard to realize when you’ve had enough to eat, and you could end up eating much more.
2. There’s no need to deny yourself of a special treat from time to time, but if the treat is readily accessible, odds are you will eat it whether you really want it or not.  For example, bring home a half gallon of ice cream, and you may find yourself scooping out a hefty portion every night.  Instead, allow yourself ice cream only if you get in your car and go to the ice cream stand to purchase a single serving.  The prospect of having to “go get it” is likely to dissuade you from having ice cream every night.
3. Plate up your dinner meal at the kitchen counter, before you sit down to eat.  Studies have proven this method works far better for eating less, than having family style platters of food at the table.

In small ways we need to slow down and think about what we eat and when we are eating it.  Calories add up in surprising, unanticipated ways when we eat mindlessly.  Instead, take the time to think about what you are eating, where you eat, and how you eat meals and snacks.  Make small steps to change your behavior, and you will see the payoff…no extra calories!

Tags: mindless eating, over eating

This week the Washington Post came out with an article discussing the fact that Food & Drug Administration still has not defined exactly what it means for a product to be labeled as gluten free under the Food Allergen Labeling and Consumer Protection Act of  2004. The deadline for this information was four years ago, yet consumers are still without answers.

In the meantime,  countless food manufacturers have jumped in to the evolving new market, as demand for gluten free products continues to increase.  Gluten free products should be  free from gluten, a protein found in wheat, rye and barley. Testing of products labeled as gluten free show some products contain no gluten, others have a trace of gluten and some contain a sizable amount.  In the absence of a federal standard, two organizations “certify” foods as gluten-free for a fee from the manufacturer.  The Gluten-Free Certification Organization (GFCO) is a program of The Gluten Intolerance Group®.   GFCO’s Scientific and Professional Board review the practices of GFCO.  GFCO inspects products for gluten and does not certify products for any other potential allergens.

For people celiac disease or gluten sensitivity, it’s buyer beware.  The best you can do without a federal standard for gluten free labeling is to only use packaged  products that are certified gluten free by the GFCO.   Of course,  it’s good to remember there are a wide variety of whole foods, (discussed in last week’s post) that are naturally gluten free, and this should form the basis of a healthful diet that is gluten free.

Tags: gluten free

In the past few years, we have seen an increase in the variety and availability of gluten-free product choices. The gluten free diet is the only treatment for celiac disease and people with the condition must learn how to change their diet. But lately, clients without celiac disease are asking whether they should go on a gluten free diet to improve their health. After all, gluten free products are readily available in grocery stores. Numerous books, magazines and celebrities are singing praises of the diet, so why not?

The short answer to this question is “it depends on your circumstances.” Understand exactly what your needs and goals for following such a plan may be, and that should help you answer the question. If you have been diagnosed with celiac disease, then gluten free the only way to go. There are also people who have sensitivity to wheat and wheat products, and following the gluten free diet may help decrease certain symptoms.

As for the rest of us, it’s important to consider the cost and content of gluten free foods. In case you haven’t noticed, gluten free foods are quite expensive; a loaf of gluten free bread, for example is about $8.00. Many packaged gluten free foods contain highly processed flours (such as white rice or potato flour) to replace wheat flour. Items often contain more sugar or fat in order to make the food more palatable.

If you have decided to go gluten (or wheat) free, there’s no harm in doing so. Focus on the many wonderful foods that are gluten free naturally. Whole grains such as brown rice, quinoa, millet, and buckwheat are nutritious replacements for wheat-based products. Healthful foods such as beans, lentils, nuts, seeds, fruits and vegetables are naturally gluten free. Whole, unprocessed meats, fish, poultry, eggs, cheese and milk are excellent sources of protein without gluten. Any eating plan including a variety of these whole foods will be very healthful. As for the packaged gluten free products, it’s important to do your homework and know exactly what you are buying!
If you would like to learn more on this subject, I recommend Gluten Free Diet-A Comprehensive Resource Guide by Shelley Case.

Tags: gluten free diet

I recently came across a study cited in the Journal of Consumer Research which found that dieters are more inclined to choose foods that are labeled as “healthy” foods, rather than considering the actual content of the food.   Sometimes high calorie foods are chosen simply because the food is perceived to be healthy.

When half of the surveyed dieters were asked about a “salad” made with red peppers,  diced tomatoes, salami, mozzarella cheese, tossed with pasta shells, dressed with a savory herb vinaigrette and served bed of fresh romaine, most responded that this would be a healthy choice.  The other half of dieters in the survey were asked about the same dish with the same ingredients, but this time it was referred to as a “pasta” dish.  This half responded that they would avoid it because it had pasta.  The menu item, regardless of whether it was called a salad or pasta dish was identical and it had over 900 calories.  In the dieter’s mind, pasta is a forbidden food, while the salad is a healthy food.

What’s the take away here?  The names of certain foods sound virtuous or have what is often referred to as a health halo.  They sound healthy, but may be laden with calories and fat. Focus on what’s in a food or restaurant meal rather than the word used to describe it.  What may appear to be a seemingly harmless item could end up costing you many more calories than you think!

Tags: healthy foods