A healthy dash of knowledge.

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currently redoing my blog. a lot of posts got deleted so i’m moving from tumblr. 

updates coming soon!

diet myths.

Check out these common misconceptions!

Myth - “All calories are equal, so it doesn’t matter what I eat.”

New science shows that when it comes to weight loss, calories are nowhere near alike.

Some foods take more work to eat—and therefore burn more calories while you’re digesting them. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! And then your stomach and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods take so much effort to digest that your body ’doesn’t absorb some of their calories.

Myth – “Eating fat will make me fat.”

Getting enough fat in your diet—the Institute of Medicine recommends that it make up 20 to 35% of calories—is essential for good health, but the type of fat matters.

Monounsaturated fats come from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in Mono-fats could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat.

Myth – “Eating at night will make me gain weight.”

It’s mainly how much you eat—not when you eat—each day that affects weight gain. Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day—calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.

To ward off nighttime hunger, eat dinner an hour later, suggests Marjorie Nolan, RD, a spokesperson for the American Dietetic Association. You’ll save calories by curbing the urge to nosh in front of the TV. “Having dinner a little bit later—but at least 2 hours before sleeping—helps prevent mindless snacking, which often happens in the evening,” says Nolan.

Myth – “Subbing diet soda and diet foods is a smart way to lose.”

Chugging cans of diet soda and eating prepackaged diet foods may seem like a no-brainer way to trick your body into pound-shedding mode because they have few or no calories—but it’s not going to give you lasting results.

Diet soda may increase your risk of metabolic syndrome, a group of symptoms that includes high levels of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according to a University of Minnesota study of nearly 10,000 adults ages 45 to 64.

What you’re trying to do when you eat diet foods and drink diet soda is to cheat your body, says Ashley Koff, RD, resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. “The body is physiologically smarter than your ability to override it. If you use one of those things as your tool, you’re always going to need that. And you might be getting weight loss results but no health benefits.” She says many people eventually get frustrated that they became dependent on these products.

“My approach across the board is that the best thing you can do is be a ‘qualitarian,’” says Koff. “Choose the best-quality foods available. The diet versions will have fewer calories than the quality versions, but they’ll also have fewer nutrients.”

A few tips…

• Crank it up for 10 minutes a day: In a Kaiser Permanente study, a similar group of women who exercised vigorously (by jogging, for instance) for 10 or more minutes a day had waistlines nearly 6 inches smaller than those of women who didn’t raise their heart rates that high.

• Lift weights: Two or three sessions a week can help stave off age-related muscle loss, which slows your metabolism.

• Skip the refined carbs: Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study. 

pizza is now a vegetable!?

old news but this is ridiculous.

Fiber: what’s the big deal?

So why should you go crazy for fiber?

Because it’s awesomeee! 

Here’s three reasons why YOU should eat more fiber:

1. It makes you feel fuller longer. There are two types of fiber: insoluble and soluble. Our bodies cannot digest the insoluble fiber (so it basically stays in your system ‘til it comes out the other end) which makes you feel like you’ve still got food in there so you don’t have to eat right away! 
2. It helps regulate and clean your system. Since the insoluble fiber is not digested, it gathers bulk and acts like a scrubber brush to clean out your digestive tract. This helps keep your bowel movements regular and keep your insides healthy!
3. It helps lower cholesterol. Long story short, when soluble fiber mixes with water it forms a gel-like substance that increases the production of bile from your liver (bile helps break down fats in your small intestine) and helps lower your LDLs (bad cholesterol).

The American Heart Association recommends that we consume 25-38 grams of fiber everyday. (The average American only eats 15 grams a day.. I’m not sure about other countries, but I would guess it’s about the same.) Studies have shown that if your breakfast is not high in fiber, then you are less likely to consume the recommended amount of fiber during the rest of the day. (That’s why I like to start my day with a high fiber cereal!)

So what can you do to incorporate more fiber into your life?

Like I mentioned above, bread is a good place to start. (You can always check the nutrition facts to see how much fiber it has.) You want to buy whole grain products because they will offer more fiber and nutrients than refined goods. 

You can also try FiberOne granola bars (and the other bars that are similar). But pay attention to the sugar content.

Fruits, vegetables, oatmeal, bran, and beans also have good amounts of fiber.

One of the most important things to remember when increasing your fiber intake is: DRINK LOTS OF WATER. Also, increase the amount you eat slowly, or else you might experience gas, cramps and bloating.

In the end, fiber can really benefit your health and help you reach your weight loss goals, so let’s up the dosage ladies!

cut 100 calories a day the easy way.

100 calories a day can make or break your weight loss and health goals.  Eating an extra 100 calories a day (equal to ~ 1 1/2 tablespoons of Ranch dressing) will add 10 pounds to your weight over a year’s time.  One pound is equal to ~3500 calories, 100 calories a day equals ~36,500 calories a year or 10 pounds!

Here are 100 ways to cut back on calories with simple swaps and shrunken portion sizes!

1. Swap a Pop-Tart for a slice of high-fiber bread with light strawberry jam.
2. Go half-sies on a bagel with your roommate, friend, significant other or coworker.
3. Skip the cream and sugar in your morning coffee.
4. Have a whole orange instead of a cup of orange juice.
5. Try turkey sausage or bacon instead of regular.
6. Swap regular maple syrup for sugar-free.
7. If you swing by Caribou Coffee for your morning fix- skip the whip on any 16oz drink.
8. Have a bagel instead of a glazed, cream-filled donut.
9. Fill a 4 oz mug with granola, leave the 8 oz bowl behind.
10. Try a Yoplait Fiber1 instead of the Thick and Creamy version.
11. Enjoying pancakes? Ask the waitress to hold the butter.
12. Scramble 4 egg whites instead of 2 whole eggs.
13. Buy nonfat or 1% milk instead of whole.
14. Pass up on the morning cinnamon bun- have a bowl of fruit with low-fat milk and sugar substitue instead.
15. Invest in a non-stick skillet to cut out the butter, margarine or cooking spray from your breakfast.
16. Choose 2 tablespoons of fat free cream cheese instead of regular.
17. Swap out the meat and cheese in your omelete- go for onions, bell peppers, spinach and mushrooms instead.
18. Try using a light whole wheat bread or sandwich thin for your breakfast sandwich instead of a bagel or regular sliced toast.
19. Add bulk to your pasta dishes with veggies like zucchini, peppers, mushrooms- instead of meat.
20. Use fat-free mayo or plain non-fat yogurt in your tuna or chicken salad instead of regular mayonnaise.
21. Don’t clean your plate, leave 3-4 bites behind.
22. Skip the cheese on your sandwich.
23. Exchange mustard for mayo on your sandwich- you will save 80 calories per tablespoon.
24. Skip the croutons or other fried salad toppings (wonton strips, tortilla chips) at the salad bar.
25. Order a slice of cheese pizza instead of the meat lover’s types.
26. Go easy on the cream soups- choose a minestrone instead.
27. Have your iced tea unsweetened, use a non-caloric sweetener instead.
28. Choose lean ground turkey for burgers instead of beef.
29. Swap corn tortillas for flour on your 6 inch quesadilla.
30. Skip the drive through burger and fries- have a portion-controlled lean cuisine instead.
31. Remove fat and skin from chicken or meat prior to cooking.
32. Exchange 1/2 cup of rice or pasta with non-starch veggies like broccoli or snap peas.
33. Have root beer float night at home instead of out- use sugar free rootbeer and low-fat frozen yogurt.
34. Have a slice of fruit pie- apple, beach or blueberry- instead of pecan or cream pie.
35. Split your dessert with someone else.
36. Substitue half of the oil or butter in a recipe with applesauce.
37. Stop eating your dessert when you get to the crust- they absorm the butter and grease from the pan.
38. Enjoy sorbet instead of ice cream.
39. When your craving chocolate try a fudgsicel instead of regular chocolate ice cream.
40. Scrape off the frosting from a slice of cake- have your cake and eat it too!
41. Have your ice cream in a bowl instead of a cone.
42. Top your dessert with 1/2 cup of fresh berries instead of chocolate syrup.
43. Have a cupcake instead of a slice of cake.
44. Have 5 meringue cookies instead of 2 chocolate chip ones.
45. Sip on a glass of wine instead of 2 beers.
46. Dip your happy hour wings in extra hot sauce instead of blue cheese or ranch dressing
47. Order your next cocktail on the rocks, not blended. Blended cocktails contain added sugar and syrup.
48. Go for a light beer- MGD 64 instead of a darker one like Killian’s Irish Red
49. Order up a glass of water between each alcoholic beverage.
50. Dip those nachos in salsa instead of guacamole.
51. Anytime your ordering a soda- swap it for a diet.
52. Be mindful or portion sizes in cans and bottles- they sometimes to contain 2-2 1/2 servings per container.
53. Make homemade hot chocolate with skim milk or water instead of whole milk.
54. Order a small or medium soft drink instead of a large.
55. Choose juices with no sugar added.
56. Lighten up your go to coffee drink- order it with skim milk and sugar free syrup flavoring.
57. Freeze grapes or watermelon wedges to enjoy instead of a popsicle.
58. Blend a smoothie with low fat yogurt, skim milk and frozen berries instead of regular ice cream.
59. Have baked chips instead of regular.
60. Dip carrot sticks, celery, cucumber or tomato in salsa instead of chips.
61. Choose canned fruit in water instead of canned in syrup.
62. Leave 1 granola bar behind when they are packaged in 2. (Nature Valley Bars)
63. Have 1 small “fun sized” candy bar to fulfill your craving instead of a regular sized one.
64. Avoid stashing your candy within arm’s reach at your desk.
65. Have 1/2 cup grapes instead of a box of raisins.
66. Try a handful or pretzels instead of classic potato chips.
67. Swap high calorie popcorn for Smart Pop Kettle Corn.
68. At Wendy’s order up value size fries instead of a baked potato with sour cream and chives.
69. Order a McDonald’s cheeseburger instead of a Quarter Pounder with cheese.
70. Choose chicken with grill marks- flame-broiled instead of the breaded types.
71. Have a McDonald’s ice cream cone instead of Dairy Queen.
72. Munch on ONE Taco Bell regular taco instead of the Ranchero Chicken Soft Taco.
73. When eating Chinese try Szechuan Shrimp instead of General Tso’s.
74. Have pasta with 1/2 cup of marinara sauce instead of Alfredo.
75. Go for the Beef Stroganoff, not meat lasagna.
76. Choose a baked potato (with just butter) instead of mashed potatoes.
77. Ask for marinara sauce to dip your dinner roll, instead of olive oil.
78. Swap nonfat Greek yogurt for sour cream.
79. Use low-sodium chicken broth instead of oil to saute meat and veggies.
80. Cut 2 tablespoons of butter from any recipe, especially homemade Mac n Cheese.
81. Ground turkey too lean? Try using at least half turkey and half beef in meatballs, meatloaf or burgers.
82. Try low-fat cottage cheese instead of whole-milk ricotta in lasagna or stuffed shells.
83. Purchase smaller fresh fruit- pick up smaller apples, oranges, bananas- avoid oversized peices that are often 2 or more servings.
84. To satisfy a chocolate craving- try a sugar free, fat free pudding instead of a candy bar.
85. Ask the waiter to take the breadsticks from your table (especially at establishments that offer endless bread baskets!)
86. Order up a cup of soup instead of a bowl.
87. Choose vinaigrette dressings instead of creamy ones.
88. Use fresh lemon to season fish instead of tartar sauce.
89. Have a side salad at the drive through instead of french fries.
90. Skip anything supersized.
91. Ask for salad dressing on the side.
92. Order chicken breast without the skin or remove skin before eating.
93. Build a sub-sandwich around 1 1/2 oz turkey instead of salami.
94. Skip the fried rice, order steamed instead.
95. Get rid of half or you hamburger bun- have just the botton and top with lettuce.
96. Bake up apple crisp instead of apple pie.
97. Have lemon water instead of a sports drink.
98. Top your burger or sandwich with extra veggies instead of cheese.
99. Order cheese OR crunch croutons on your salad, not both.
100. Choose thin crust pizza instead of deep dish.

Anonymous asked: hi, a few years ago i was bulimic/anorexic. i gained about 20-30 pounds during recovery and now that im better, how do i lose the extra weight without relapsing? whats a good, steady weight loss plan? thank you :)

Hello love! 

First and foremost, congratulations on your recovery!! That is such a huge accomplishment. You should be very proud of yourself! Overcoming eating disorders requires so much strength and determination. It can be very scary but life is so much better when you are free from the burden an eating disorder places on your shoulders. <3

Secondly, I just want to state that I am by no means an expert in this field. I can only give you advice based on my limited knowledge and experiences. Please do not hesitate to consult with a qualified professional.

Ok, with all of that out of the way, I’ll do my best to help you out. I would first look at your current weight. Is it within a normal range for your height? please click here to calculate your BMI. BMI is a measure of someone’s weight in relation to height and the healthy range is between 18.5 - 24.9. If your BMI falls within this range then you are at a healthy place and weight loss should not be your main goal, but perhaps toning. If your BMI is above 25, a healthy weight loss of 1-2 lbs per week is suggested. For you, I would even make it slower, about 1 lb a week to prevent relapse. Weigh yourself on the same time and day, once a week.  And remember, muscle weighs more than fat. So weight may not reflect the physical changes in your body. Using a tape measure may be better to assess before and after. Be careful not to get obsessed with the numbers.

Weight loss with a history of an eating disorder is a very slippery slope. You do not want to fall back into old habits especially since you have worked so hard to get as far as you are. But the key is slow and steady weight loss. Studies have shown that weight loss at a rate of 1-2 lbs per week is maintained much longer than crash dieting. This may seem very small and too slow but you are living a healthier, more fulfilling life now. Your weight should not be at the forefront of your mind. Loving and accepting yourself just the way you are is the biggest hurdle in recovery. There is something called the set point theory. Basically, this says that there is an optimal weight that your body likes to be at and will pretty much stay at that weight. If you are above your usual body weight, not goal weight, your body will regulate itself to its optimal set point if you let it by eating and exercising regularly.

You must be very careful and tread lightly in these waters. Keep an eye out for any sort of signs that you are reverting to old habits. Be honest with yourself. Maybe right now you are too early in your recovery to attempt to lose weight. But you will be there one day.

I don’t know the details about your recovery process but formal treatment for eating disorders stresses structure. Structure your meals and snacks evenly throughout the day. Eating within every 3 hours is a good strategy. Have 3 meals and two snacks each day and about 2 L of water. Even if you binge, lets say on your second snack of the day, do not restrict at dinner. Eat a full sized meal even if you are not hungry so that your body gets used to eating at set points during the day. This will help you regulate your hunger and satiety cues. Do not skip meals or snacks. You maybe be full from breakfast but when those 3 hours pass by don’t cut out your snack. The key is regulation. Your body will relearn when you have had enough because it knows that you will eat again soon. Erratic eating only confuses your body, it won’t know when its next meal is coming so you tend to binge.

Don’t cut out any food groups from your diet. Try to portion your total day’s intake so 55% is carbs, 15% protein and 30% fat. Yes, fat is important too. Just make sure they are the healthy kinds of fats like omega 3 and 6, limit trans and saturated fats. This is a good visual representation of what your plate should look like.

In regards to exercise, do you have a history of overexercising? If you do, this area is also very dangerous territory. And I stress caution. I am less knowledgable about exercise plans but after consulting with my brother (who was a personal trainer :] ) he gave me some good resources that may help you design a workout regimen that fits with your schedule. Do you have access to a gym? Here (click on Part IV: Exercise) is a beginner’s guide to working out. It might seem simplistic but it’s important to have a good understanding and foundation in proper exercise before beginning. Here is a 6 day cardio and strength workout schedule that actually includes what strength exercises to do with reps and sets suggestions. You could even start off doing 2 days cardio, 3 days strength and 2 rest days and then work your way up to 6 days. But you should always have at least 1 day off. Also, if you are a girl, you should do strength exercises too. A lot of girls are afraid they will get bulky but using low weights you will tone up. Lean muscle mass burns more calories and revs up your metabolism. So incorporating strength into your regimen is very important.

I hope this helps! Just remember 4 things:

1. everything in moderation (both exercise and diet) 
2. be aware of old habits
3. don’t get obsessed with the numbers 
4. don’t get frustrated with slow progress

If you have any more questions or need more clarification with anything don’t hesitate to ask! I’m sorry if you sent this a while ago and I’m just getting to this now, my email notification settings must not be on. I will be checking my messages on a daily basis from now on. Please just send me another message just to tell me that you found this post.
Also, for everyone out there. If you or someone you know is suffering from an eating disorder please refer to the National Eating Disorder Association website  and their confidential Helpline (800-931-2237). They have volunteers that are there for support and can help you get the help you deserve. You are not alone. <3 

think twice before eating the mcrib!

As any fast food connoisseur worth his weight knows, the McDonald’s McRib is back for a limited time (through November 14th!), but some people are set on taking the fun out of the 500-calorie marketing gimmick. While we all know the McRib doesn’t actually contain rib, do we really want to know what it does contain? Whether you like it or not, we’re about to find out.

Reportedly the sandwich’s ingredients include “a flour-bleaching agent used to make the soles of shoes… and foamed plastics like gym mats.” Hungry for more? Mixed in with all of those slivered onions, dill pickles and tangy barbecue sauce, there are roughly 70 other ingredients, with the bun alone containing 34, jam packed with chemicals that we can’t pronounce. And then there’s the “meat”…

The McRib, at its heart, is, well… heart. The slab of “restructured meat product” consists of salt (980 mg, more than half your recommended daily intake) and pig innards, like tripe, heart, and scalded stomach. And yet, its return continues to excite, every time: