How to Have a Healthy Vacation!

With just 2 days left until our 2-week Hawaiian cruise, I thought I would write this post today before getting knee deep in packing and laundry! I wanted to share my experiences with having a healthy vacation. Here are some of my tips, as well as how I plan on having a healthy vacation this time around as well! 1.) Workout every day. Yes, EVERY DAY! Usually, the hotels we go to or the cruise ships we vacation on have complementary gyms. And these gyms are really nice! On my last two cruises, I made sure to workout every morning. I did a mixture of cardio and weights which lasted about 45 minutes-1 hour. These gyms also usually having personal TVs so you can watch your favorite shows or movies! Getting this workout in early in the day ensures that it will actually happen before the business of your vacation day begins! Invite your family and friends to workout with you as well so you don't feel like you are missing out on spending time with them! Making this a family affair will also keep you accountable to go and get the workout done! :)

2.) Try to eat fruits and veggies at every meal, preferably in place of starches! I have been on my fair share of cruises, and let me tell you, cruises=indulgence to the max! Everywhere you turn, there is food. And not just normal food...highly palatable, sugar-laden, delicious food! I've realized that a way I can make healthier choices is to swap out my starchy option for a fresh fruit or vegetable side. For example, I remember on the last cruise we went on, they had a curry chicken dish on the buffet line with white rice and curry veggies for lunch. I chose the chicken and an extra large side of the veggies, and skipped on the rice. This way, I could enjoy this delicious curry dish without wasting calories on empty, nutrient-poor foods such as white rice. Another easy way to do this is to get a burger, no bun, and top it on a salad! The burger meat tastes just as delicious...trust me! Or get roasted sweet potatoes or a side salad to complement your meal, instead of a pasta or bread side. The possibilities are endless! Get creative, and try to choose a variety of proteins, fruits, and vegetables throughout the day! :)

3.)  Avoid midnight buffets, late night snacking, and every-day desserts. This one applies mostly to cruises, but could also apply to any vacation! Whether you eat dinner late on a vacation, or enjoy the midnight buffet nightly on a cruise, this is one area where I have to be strict! There is really no reason to eat after a delicious, usually 3-course dinner on vacation. This might occasionally happen, but definitely should not be a nightly habit. This type of eating usually happens late at night when you have already had enough calories and delicious food for the day. What I have done in the past, and plan on doing now, is that if I am hungry after dinner, I plan on getting some pineapple slices or a piece of fruit or nuts as a night snack. These choices are much better options compared to a heavy dessert or even a plate of food that turns into a second dinner! Now, of course there is some wiggle room...if you have had a light eating day and see something you absolutely must have at the midnight buffet, I recommend splitting it with a family member or friend, or using the 3-bite rule: 3 bites, and you're done...and please don't use a ladle for this! ;)

4.) WALK EVERYWHERE! Seriously, this is one thing that could possibly make or break your vacation. Staying active will ensure that you are moving and burning calories throughout the day, which will make the occasional treat harmless and guilt-free! Stairs are always a much better option than the elevator. Go sight-seeing on foot, walk all over your cruise ship, or just go exploring! Making your vacation an active one will help you be able to afford those occasional treats that are bound to come your way!

5.) HAVE FUN! Lastly, have fun!! It's vacation, and you should enjoy it! But, food is not the only way to enjoy a vacation. I'm not saying don't enjoy your vacation meals...you can pick these foods in moderation as long as you are making other, nutrient-dense choices throughout the day (and not eating huge portions)...but also try to find other ways to have fun!!! Bond with your family, relax by the pool and read, go on walks, look into some non-food related activities to do on your cruise ship, and just try to relax and enjoy your time. Being happy and stress-free will actually decrease your chances of having a food free-for-all, and setting back your healthy eating plans significantly. It is okay to enjoy, and even indulge (remember the 3-bite rule!) but overall, try to stay as active as possible, choose healthy, colorful foods, and ENJOY!

Well, those are my tips for now! I will also write a "post-vacation" post to share my experiences on this vacation! This is the longest cruise I have ever been on, and I am excited to explore Hawaii and spend time with my parents! I hope you all have a wonderful Christmas and New Year! See you in 2014! :)

Article Review: Nuts about nuts!

It’s time for my second article review post! I have realized this past week just how big of a nerd I am. Since we are going on our 2-week cruise to Hawaii in just 3 short days, I have been downloading a ton of reading material onto my iPad. This reading material consists of journal articles, clinical trials, and meta-analysis studies all pertaining to nutrition. In addition to this, I also had the idea of writing mini-essays on the cruise about the articles I read, what I am learning, and what new things I obtain from reading these articles. I am giving myself homework while on VACATION!!! Either a.) I am a complete nerd, or b.) I definitely have gone into the right field since I am genuinely excited about learning new things every day! I think it is a little bit of both a and b! Today’s article will focus on nuts and their health benefits! The article I chose is entitled: “Prospective study of nut consumption, long-term weight change, and obesity risk in women.” Here is the citation, because I am a good little student!

Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. The American journal of clinical nutrition, 89(6), 1913-1919.

Nuts have been included in both dietary recommendations and dietary restrictions throughout the years. Because of their high fat content, nuts have been banished from many a weight-loss program. However, the benefits of nuts have been coming to light, which is making many people turn to nuts as snacks, toppings for salads, and even to bake with (almond flour, cashew flour, etc.). The authors of this article focused on measuring the association between long-term nut consumption and changes in weight in women. The women chosen for this study were ages 20-45 years, and had no cardiovascular disease, diabetes, or cancer. Nut consumption was measured over a period of 8 years, since authors were looking at long-term nut consumption.

The researchers measured these women’s nut consumption by using a food-frequency questionnaire (or FFQ), which measures how often you eat certain foods over a period of time. Nut butters, as well as tree nuts, and peanuts (which are botanically legumes, but share nutritional properties with nuts) were included in this questionnaire. Data on changes in body weight in these women were also collected over the years.

Results showed that over the course of the 8-year study, average weight gain was about 5 +/- 7 kg among the participants of the study (or 11 +/- 15 lbs). The women who consumed more nuts were older, had a higher average caloric intake, and were more physically active than those who did not consume nuts at all. However, interestingly enough, these women who consumed more nuts were actually leaner and gained weight at a slower rate compared to those who rarely consumed nuts. The researchers found no association between high nut consumption and increased rate of weight gain throughout the years, which means eating more nuts does not equal gaining more weight. The average daily consumption of the women who experienced the benefits of eating nuts was about 1-2 oz/day, which is the equivalent of about 1/4-1/2 cup of nuts. However, a key point the authors emphasized is that the women that consumed more nuts had a healthier and more active lifestyle overall. They also stated that the replacement of other foods is key. If we are to increase our nut consumption, the calories from the nuts must take the place of other foods that we are eating. The authors concluded that regular nut consumption could be a vital component in an overall healthy lifestyle.

Personal reflections:

I really enjoyed reading this article because I found that it greatly supported my experience with snacking and nuts. In my high school and early college years, I was a very big “100-calorie pack” snacker. I loved crackers, Oreos, gold fish, and other kinds of highly refined and processed carbohydrate snacks. However, the fact that they were in 100-calorie packs made me feel better about my choices because these snacks controlled my portions. What I did not like about these snacks was that they made me feel hungry about an hour later! After starting more of my nutrition classes and learning more about the feeling of fullness fats provide and the health benefits of nuts, I started consuming more nuts on a regular basis. I felt fuller for a longer period of time, had more energy, and even experienced other benefits such as stronger hair and nails. About a year ago, I started eating less grains and more healthy fats, incorporating nuts into my diet every day, as well as other healthy fats such as olive oil and avocados. However, I also replaced these foods with my usual crackers, popcorn, breads, and pastas. I have found that even though my caloric intake is slightly higher now while eating a higher fat diet (1g of fat provides 9 calories vs. 1g of protein and carbohydrates, which only provides 4 calories), I have found myself to be more satisfied with my meals, feel fuller for a longer period of time, and lose weight in a much easier, less deprived manner.

Now don’t get me wrong, I do not eat low carb, I just have a lower grain consumption than I used to have. I still have bananas, sweet potatoes, and rice because we need carbohydrates for fuel, and they taste amazing! I am just not as scared of higher-fat food choices anymore. I realize that my body needs these foods as much as it needs carbohydrates and protein. I am also a “happier” person when I include these fats into my diet! I have more energy and am in a better mood than when I am feeling weak, lightheaded, and hungry! Overall, I have realized that incorporating high fat foods into my diet, and replacing my usual refined carbohydrate food choices with these healthy fats has had a tremendously positive impact on my health! I have lost weight, have more energy, and don’t have a fear of getting hungry an hour after eating!

However, I do believe that portion size is an important factor to consider here. 1-2 oz of nuts a day (or 1/4-1/2 cup of nuts) is the proper portion for this food, providing 200-400 calories. This is a hefty number to just add on to your typical diet already, which is why the replacement factor is key to having success with this type of lifestyle! Instead of having a sandwich with two slices of bread, how about ditching the bread, making the meal into a salad or a lettuce-wrapped sandwich, and then adding ½ an avocado or a small handful of nuts to your meal? These small choices will help us incorporate more healthy fats into our diet, while losing weight and having more energy. In conclusion, I firmly agree with the findings of this article and believe we need to include more nuts, as well as other healthy fats (olive oils, avocados, etc.) into our daily diets!

Article Review: To yolk, or not to yolk?

I’ve decided to start something new on my little blog here. I’m going to start an article review section and summarize some scholarly articles or scientific journal articles I read. I have always been interested in keeping up with my nutrition knowledge long into my career. I officially passed my boards and became a registered dietitian (RD) a week ago (yay)! I know that keeping up with the newest findings and having scientific knowledge and data to back up recommendations is one of the most important aspects of this field! So, this is my first article review for my blog. It won’t be anything fancy, but it will help me: a.)   Stay up to date with current nutrition findings and studies

b.)  Keep my writing skills up to par, and…

c.)   Summarize articles that may seem daunting and complicated at first in order to make them easy to understand for all my readers!

I will include some personal background, opinions, and information into my reviews. I hope you all enjoy this new section!

The first article I have chosen is entitled “Dietary Cholesterol and egg yolks: Not for patients at risk of vascular disease ” by Spender, Jenkins, and Davignon. Here is my citation before I forget!

"Spence, J. D., Jenkins, D. J., & Davignon, J. (2010). Dietary cholesterol and egg yolks: not for patients at risk of vascular disease. Canadian Journal of Cardiology, 26(9), e336-e339."

To yolk, or not to yolk? That is a question I get almost every time I speak to someone about nutrition and food choices. It is a topic that is always up for debate. It seems that for every article I find that supports the consumption of egg yolks, I find one that discourages the consumption of egg yolks. What is one to do? Nutrition is such a complicated field because there are always studies contradicting each other. Every body is different and reacts to food choices differently. Therefore, you have to find what works for you! I’ll try to summarize this article as clearly as possible, while hoping to equip you all with the knowledge you need to make the choices and changes that work well for you!

High cholesterol levels have long been thought to be associated with actual dietary cholesterol intake from our food. However, there have been studies in the past few years supporting the belief that actual cholesterol in the diet does not contribute to blood cholesterol levels, and therefore does not add any risk of cardiovascular disease.

The authors of the article for this review focused on whether or not egg yolks are suitable food choices for people already at risk of vascular disease. Vascular disease is a form of cardiovascular (heart and blood vessels) disease that affects the actual blood vessels in the arteries. The authors claim that the previous studies done proving that the dietary cholesterol found in egg yolks, red meat, and cheese does not harm individuals was done on subjects that were already healthy, young, and on a weight loss and diet plan. The story seems to be a little different for those who are already at risk of cardiovascular disease, are sedentary, and are not losing weight, which unfortunately includes the majority of the population.

The guidelines originally promoted by the National Cholesterol Education Program recommended a low fat diet, which has now been proven to not be very effective in overall weight loss or the improvement of blood cholesterol levels. While nutrition experts are now recommending healthier, low cholesterol fats to be part of the everyday diet (nuts, olive oil, avocado, etc), the authors believe that those at risk of cardiovascular disease should still avoid foods high in cholesterol. “At risk” can be defined as those who already have high cholesterol levels or have familial hypercholesterolemia (those genetically predisposed to having high cholesterol levels).

The authors refer to studies showing that as much as 12% of dietary cholesterol is in the oxidized form. Oxidized cholesterol, and especially LDL oxidation, puts people at risk for plaque formation in the arteries, leading to the thickening of arteries, which can be very dangerous for cardiovascular health. Another interesting point the authors make is that, in the previous studies proving that the cholesterol in egg yolks was harmless to healthy individuals, those who consumed egg yolks regularly actually became diabetic during the study. And this was only from the consumption of one egg yolk per day! This blew me away. You may wonder what cholesterol has to do with diabetes, but it actually has a lot to do with diabetes! High cholesterol, high triglycerides, high blood glucose, an increased weight circumference, and high blood pressure all are components of what is called “metabolic syndrome.” Having three of any of the above symptoms puts people at an increased risk of cardiovascular disease, diabetes, and obesity. At the end of the article, the authors conclude that egg yolk consumption should not be encouraged for those who are inactive and are already at an increased risk of cardiovascular disease.

Personal reflections:

My history with egg consumption has been an "up and down” kind of experience. I was very much against the consumption of egg yolks a few years ago and only ate egg whites. I saw egg yolks as little cholesterol bombs that would basically cause me to have a heart attack. After reading more about how dietary cholesterol levels are actually more related to refined carbohydrate intake rather than cholesterol intake, I started incorporating more egg yolks into my diet. My blood cholesterol levels went from 183 mg/dL of total cholesterol (as a vegetarian) to 115mg/dL (as a definite meat and egg eater). I was amazed! However, I realized that at the time I raised my egg yolk consumption, I also dramatically decreased my refined carbohydrate and grain intake. I was only receiving carbohydrates from fruits and vegetables, and had cut out all grains and legumes (which are basically a carbohydrate considering their high starch content). I think this is an important factor to consider. Most people cannot simply just add egg yolks to their already poor, refined carbohydrate-rich diet and expect to see their cholesterol levels drop. Considering my experience with egg yolks, I started to eat them regularly, almost 2-3 whole eggs a day. I usually mixed in some liquid egg whites to my omelets as well for added fluffiness and protein. So you can imagine my surprise when I read this article last week! I was left so confused about what to do with these pesky little yolks and how to make recommendations to my clients.

I realized that, while the articles promoting egg yolks focused on healthy individuals, this article focused on those who are already sick or at risk of cardiovascular disease. I think this is a very crucial point to address. The target population that these scientific research studies are focusing on is the key to knowing how to apply their various, and often contradictory findings. Keeping all of this in mind, I concluded the following:

In my experience, I have found that eating egg yolks has provided me with more energy, better hair and skin, has kept me feeling full for longer than a typical high carbohydrate breakfast, and has actually lowered my cholesterol levels. However, I also have a family history of cholesterol (even though I have been blessed with low numbers thus far, and very high HDL levels!) and do not want to put myself at any more risk for heart disease or cholesterol problems later on in life. I have decided to take a "middle of the road" approach to egg yolk consumption. No, I will not cut out egg yolks from my diet. But I probably won’t be consuming 2-3 whole eggs a day. I will aim to consume one whole egg, with a max of two a day, with an increased amount of egg whites whisked in. I will also be watching my carbohydrate intake, as I have reintroduced some grains into my diet, and know full well that these can contribute to high cholesterol levels as well. I think it is very important to experiment and find out what works for YOU. I recommend starting out with a blood test with your doctor to determine what your cholesterol levels are and if you are at risk for cardiovascular disease. Above all, I believe that a HIGH fruit and vegetable intake can clear up so much of our food confusion!! Filling our plates with fruits and vegetables regularly leaves us full and limits other unhealthy choices from filling up our plates, such as refined carbohydrates, junk foods, and, for some, high cholesterol meats and eggs! Half of our plates, or even more in my opinion, should be filled with these colorful fruits and vegetables!

Overall, the takeaway from this article is that those at risk for cardiovascular diseases should watch their egg yolk consumption, since it has been linked to various cardiovascular issues, as well as diabetes. If you are a healthy, active individual who is at a normal weight, I don’t see why egg yolks should be eliminated from your diet. I recommend consulting with your doctor, getting your blood cholesterol levels checked, and always staying in tune with your body and aware of your food intake. AND EAT THE RAINBOW! :)

That is all for now and I hope you all enjoyed this article review!

Inflammation is NOT my friend

Wow, I cannot believe how long it has been since I've written a post! I am SO sorry! I've been crazy busy this past week nursing my poor hip/knee, which has appeared to have gotten worse, as well as studying for my RD exam. It's been really tough not being able to workout the way I am used to, especially because running is not about burning calories for me anymore. It's become something I look forward to every  morning when I wake up. It's become a way for me to think, pray, and relieve my stress before the day begins. Which is why I am determined to have this pain figured out! I have not run for 3 weeks now, and it is really starting to get on my nerves! I went to the doctor this week, who ordered x-rays, and a possible MRI if the x-rays come out clean. Since I'm pretty sure I have no broken bones, I'm hoping the MRI will be the next step to make sure I haven't torn any muscles or ligaments. I'm certain this pain is inflammatory and is caused by overuse, and possibly the need for new running shoes (which I wish were cheaper)!

In the meantime, I've been trying to do as much as I can to alleviate the stress on my hip and knee, while still working out and maintaining my endurance and active lifestyle. For example, this morning, I did 3 miles on the elliptical, with no incline and minimal resistance (between 1-3)...

Even though I definitely don't get the endorphins I am used to on the elliptical, I am trying to be positive and focus on the fact that I can still do SOMETHING to move my legs and stay active! After my workouts, I typically come home and ice my hip and knee while having a light snack...check out these jumpo grapes from a few days ago!

I've also been dabbling in a "paleo" type of lifestyle this week, since these foods are anti-inflammatory, and I'm hoping they may help my pain! I haven't been too strict on this, and might see better results if I am more strict; but for now, I am trying to focus on being grain and dairy free, icing my hip and knee, and stretching as much as possible.

Today, I had a lovely sausage and veggie omelet for lunch, and got a surprise double-yolk from one of my eggs! These grain and dairy free meals have been helping me in the staying-full and having-energy department, so I am very much hoping they will help my pain as well!

I'm hoping to be back and running again very soon. My plan is to wait on my doctor for the results of my x-ray, and for a possible MRI. I am also going to continue my elliptical regimen with icing and stretching afterwards. I am going to try my best to stay grain and dairy free for a short while to see if that impacts my pain. I am also going to check out a running store soon to see if I need new or different shoes. Hopefully these things will help me heal soon, as I am SO ready to get back to my running!

I hope you all are having a fantastic Thursday and I hope to be writing again soon! :)