Lunch Made – Check, Lunch Eaten – ???

Form A Lunch Bunch Committee

This is a group of parents who volunteer over the lunch hour.  Early elementary children can be quite overwhelmed by the freedom and choices upon entering the school cafeteria.  Getting through the lunch or milk line, finding a place to sit, getting packages opened and staying focused on eating lunch can be a challenge for many kids.  Eating a reasonable amount before heading out to the playground is crucial to making it through the second half of the day in addition to providing the necessary nutrition a young body needs for growth.  Compound this with getting snow gear on and off in the winter months and you’ve pretty much challenged even the third grader.

The most successful school lunch programs:

• Send kids out to the playground before they eat.  They are hungrier and better able to focus on eating when play is first, lunch second.
• Make kids stay seated for a full 20 minutes.  This way the kids who “eat the good stuff first” are inclined to eat more of the other options the longer they are seated.
• Promote good manners, socialization and a relaxing environment.  Everyone is excused at the same time, after the tables have been cleaned and cleared and the students show by good behavior that they are ready to be dismissed.

The average adult eats their lunch in 11 minutes in a fast food restaurant, 13 minutes in a workplace cafeteria, and 28 minutes in a nice restaurant. That’s if they leave their desk. Instead of treating the noon hour as another task to check off in the day, parents could benefit from engaging their inner child and enjoying their lunch period too.

Back to School Nutrition

 It’s that time of year again. Summer is winding down, and everywhere you turn, you are bombarded with back-to-school ad campaigns.  You start to wonder what you need to do to prepare for the upcoming school year. You ask yourself “what stores have the best deals on school supplies?”, “how much is this going to run me?” and, perhaps most importantly, “how do I make sure my child is getting adequate nutrition at school?”

If the hot lunch menu at your child’s school is less than ideal, then packing a lunch for your kids may be the best option. Here are some ideas to make bringing lunch to school fun and healthy:

• Start by going to myplate.gov. Although MyPlate has not yet been adapted for children, the guidelines are the same, and focus on portion sizes for each of the food groups. Sit down with your child and look at the layout, explaining to them that their lunches will incorporate each of the food groups shown.
• Give your child options. When deciding on a menu for the week, let them pick between a few options for fruits, vegetables, and sandwiches. Although you can never be sure that your child eats everything that you pack for them, letting them chose which foods they would prefer will increase the chances that those foods will be eaten and not thrown away or traded for other not-so-great ones.
• Make foods fun! Cut sandwiches into shapes with cookie cutters, or add fresh fruit to brightly colored jello snacks.
• Don’t throw in any surprises. Make sure your child is familiar with the foods you are serving them. Although hummus and sliced peppers is a delicious snack, your kids probably won’t touch it if they have never seen it before.
• Have your child help pack their lunchbox the night before. This way, they can be excited about making their own food, and look forward to eating it the next day.

Although thinking about what your child is going to eat once fall arrives can be nerve-racking, you can go into the upcoming school year with confidence knowing that you have prepared both yourself and your child for a healthy, happy year.  Thanks to Kathryn Anne Kuhatschek for this blog entry.  Kathryn is a senior in the dietetics program at Western Michigan University and will be applying for internships this winter.  She will be a great asset to the nutrition and wellness field.  

What’s Inside That Nut?

Nuts are a great way for you to increase the nutrient density of your diet and improve your heart health in one crunchy bite.  Nutrient density is measured by the amount of vitamins and minerals contained in a food or beverage per calorie consumed. The 2010 Dietary Guidelines suggests we Americans need to swap out our high calorie, nutrient poor choices with selection that are more nutrient dense.  Check out the chart below to see what vitamins and minerals are in your favorite nut.  All servings are based on one-ounce portions.

“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

In 2003, the United States Food & Drug Administration approved this package label “Qualified Health Claim” for nuts.  What makes nuts so special?  Nuts are rich in both monounsaturated and polyunsaturated fats which can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke when consumed in place of the unhealthy saturated or trans fats.

While nuts contain higher amounts of the poly and monounsaturated fats, they still contain nine calories per gram of fat.  Calories can quickly out trump their benefits if you are mindlessly eating them out of the jar or can.  One ounce is equal to 1/4 measuring cup, a shot glass full, a 3×3 post it pad or a small fistful.

Healthy Tip: I recommend a single serving of nuts as a healthy snack mid afternoon.  They help take the edge off hunger going into the dinner hour so you are less apt to munch during dinner preparation or overeat when the meal is finally served.

150 Minutes of What?

That’s the number of physical activity minutes the U. S. Department of Health and Human Services recommends for adults aged 18 to 64:

• 150 minutes of moderate intensity per week (5, 30 minute sessions) or 75 minutes of vigorous intensity (5, 15 minute sessions).
• 300 minutes of moderate intensity per week (5, 60 minute sessions) or 150 minutes of vigorous intensity (5, 30 minute sessions) if you are looking for more extensive health benefits.

How do you define moderate versus vigorous intensity?

The benefits to your heart were recently defined based on these two, varying exercise levels.  According to Circulation: Journal of the American Heart Association, people who exercised 150 minutes of moderately intense physical activity per week had a 14% reduction in the risk of coronary heart disease (CHD), compared with those who had no physical activity.  Individuals who increased their weekly totals to 300 minutes, decreased their risk of CHD  had a 20% reduction.

The Television Diet

Have you ever though about the effects television has on your weight?  According to The Kaiser Family Foundation, American children and adolescents spend 22 to 28 hours per week viewing television.  The only activity they spend more time doing is sleeping.  In fact, by the time we reach 70 years of age, we will have spent 7 to 10 years of our lives watching television.

So what does a television diet look like?

• Limit media time to 1 to 2 hours of quality programming (informational, educational and non violent) per day according to the American Academy of Pediatrics.
• Take the television out of the bedroom.  Research published in the Journal of the Academy of Pediatrics found that almost 40% of children had a TV in their bedroom.  They were more likely to be overweight and averaged 4.6 more hours of screen time per week than their peers who had no television in their bedroom.
• Turn off the TV when you eat.  66% of Americans regularly watch television while eating dinner.  This leads to mindless eating where you disconnect from hunger, fullness, taste, aroma among other important things like family, communication and bonding.
• Substitute exercise, hobbies, reading and creative activities that promote socialization and make your brain actively think.

Let’s face it; watching television is not an active event.  It’s passive, just like sleeping.  Make sure you are a good role model when it comes to your own television viewing habits. Positively transform a portion of your 7 to 10 years into something more memorable and meaningful.

The Protein Muscle Connection

While it is still important to consume protein within 1 hour of exercise to maximize muscle protein synthesis (MPS), a well-balanced diet that includes adequate protein is important all day long.  Research published by Phillips SM, Tang JE and Moore DR showed that the positive interaction that occurs between exercise, the protein we eat and the creation of muscle lasts for at least 24 hours.  Other factors including the amount, timing of protein, other nutrients consumed at the same time of the protein, type, duration and intensity of the exercise also play a role in muscle creation.

We previously reported that more protein is not better, a cup will only hold so much water, the same is true of muscle.  There is a limit to the amount of protein that stimulates muscle creation immediately after exercise.  What’s the magic number? Research by Moore DR, Robinson MJ and Fry JL published in the American Journal of Clinical Nutrition suggest that 20 grams is where we peak.  They showed an incremental increase in response up to 20 grams, but no differences in response between 20-40 grams. What’s that mean for you and I?  Muscle drinks don’t work.

What if you are trying to lose weight?  Several studies have shown that a low-calorie, high protein diet in combination with increased exercise may increase weight loss.  However, in most of these studies calories from protein were increased at the expense of carbohydrate calories.  Since muscles store energy in the form of carbohydrate (glycogen), this isn’t a good option for a competitive athlete.  Inadequate carbohydrate leads to early fatigue, increased risk of injury and impaired focus.  The upside?  People who maintain a low-calorie, high protein, low carbohydrate diet with exercise reduce their loss of lean body mass.  This means they lose more fat, less muscle.

What’s an athlete to do?  Reduce your calories at the expense of fat, not carbohydrates. Keep your intake of lean proteins and low-fat dairy higher in conjunction with whole grains and fresh fruits and vegetables, but skip the extra spreads, dressings and gravies.  Skip the fried foods, baked pastries and trips down the chip and cookie aisles and you’ll accomplish your weight loss goals, while minimizing your muscle loss.

Bottom Line?

1. A well-balanced diet, adequate in protein is important all day long.
2. High protein drinks are expensive with no resulting increase in muscle growth.
3. If you are overweight and trying to lose weight, a low-calorie, high lean protein, carbohydrate rich diet that is low in fat combined with regular exercise is optimal.  Sound like a puzzle?  See a Registered Dietitian for a weekly menu sample.

Girl Scout Cookie Nutrition Facts

I admit I bought a few boxes of Girl Scout Cookies this year.  There’s nothing wrong with a cookie, or two as long as you set a reasonable limit.  It’s hard to turn down coworkers, nieces and the neighborhood girls.  After all, their motto is “Every cookie has a mission: to help girls do great things” and these young ladies can be very active in pursuit of their badges.  If you’re in the same camp as me, arm yourself with the following nutrition facts. 

Girl Scout Cookie	Serving Size	Calories	Saturated Fat Grams	Exchanges
Carmel deLites	2	140	6	1 Carbohydrate, 1 Fat
Do-si-dos	2	110	1.5	1 Carbohydrate, 1 Fat
Dulce de Leche	4	160	3.5	1 ½ Carbohydrates, 1 ½ Fats
Lemonades	2	150	4	1 ½ Carbohydrates, 1 Fat
Lemon Chalet Cremes	3	170	2.5	2 Carbohydrates, 1 Fat
Peanut Butter Patties	2	130	5	1 Carbohydrate, 2 Fats
Peanut Butter Sandwich	3	160	2.5	1 ½ Carbohydrates, 2 Fats
Samoas	2	110	1.5	1 Carbohydrate, 1 Fat
Shortbread	4	120	2	1 Carbohydrate, 1 Fat
Shout Outs	4	130	2	1 ½ Carbohydrates, 2 Fats
Tagalongs	2	140	5	1 Carbohydrate, 2 Fats
Thanks-A-Lot	2	150	3.5	1 ½ Carbohydrates, 1 Fat
Thank U Berry Munch	2	120	2	1 Carbohydrate, 1 Fat
Thin Mints	4	160	6	1 Carbohydrate, 2 Fats
Trefolis	5	160	2.5	1 ½ Carbohydrates, 1 ½ Fats

Nutrition resource: www.girlscoutcookies.org

Additional suggestions to help you set reasonable limits include:

• Store your cookies out of sight.  If you bought what amounts to a case, instead of a box, store the excess in the back of the freezer, give them away as hostess gifts or use them at summer backyard BBQ’s.
• Set a daily limit.
• Amp up your activity.  160 calories is equal to running 1 1/2 miles, 20 minutes of aerobics, 1/2 hour of dancing, or 25 minutes of bicycling. 

Do I wish the Girl Scout organization would come up with a different type of fund-raiser?  Yes, I can think of many healthier fund-raising options:  

• Locally grown produce
• Cereals that have less than 9 grams of sugar and more than 3 grams of fiber
• Seed packets
• Frisbees, jump ropes and hula hoops.  

What do you think the Girl Scouts should sell?

The Problem with Weight Loss Competitions

Scenario: Brandon is competing with Joe to see who can lose the most amount of weight.  Both are 6’2″, performing the same amount of activity, and are at a similar starting weight of +25 pounds over their reasonable goal.  Brandon is 35 while Joe is 45.

Client: Brandon came to me complaining that he is not losing weight despite eating only 1200 calories/day.  He states that he is doing a mix of cardio, weights and muscle groups, exercising at least 5 days per week.  ”Joe is killing me, last week he lost 4 pounds!”

My Response: You need 2900 calories to maintain your present weight.  You can lose 1 pound per week by running a net deficit of 500 calories, or 2 pounds through a net deficit of 1000 calories.  This net deficit = intake + output, not just food and beverages alone.  Let’s assume you are working out on average 45-60 minutes a day.  I would suspect you are burning ~500 calories during this period if you are doing cardio/spin/run or 300-450 with less intensive activities.  Your current calorie intake is far too low.  When the body is underfed it rebels by slowing down your metabolism.  It also begins to break down muscle in order to compensate.  Since muscles burn more energy than fat, this becomes a 1-2 punch and weight loss slows.  I would suggest you not go below 1900 calories/day when you diet.

Something to consider, maybe you and Joe should be looking at your percentage of lean body mass change in addition to weight.  The problem with looking at weight alone is that you can sand bag each other by eating protein only and dropping your carbohydrate (bread, grains, pasta, cereal, fruits, dairy) below 50 grams/day.  This throws the body into a state of ketosis where ketones build up in the blood and the only way for the body to correct itself is by flushing them out in the urine.  It’s not really safe and can be quite dangerous for some individuals, but it is quick weight loss.  It’s how Atkins and many fad diets jump-start people.  The body is 2/3rd’s water it’s easy to have huge weight loss through huge water loss.  These people regain the water weight when they decide they can no longer live without more reasonable quantities of carbohydrate.  Ketosis also causes bad breath, headaches, nausea and fatigue, so it’s not great for your “spirit” in the long run.  I’m not suggesting Joe is sand bagging you, but measuring the percentage of change in lean muscle and weight may be a better tool.  I have a scale that also measures your weight, fluid status and body fat in addition to bone density. I’d be happy to help you and Joe determine what your baseline is in each of these areas and help you lose body fat, while increasing your lean body mass in a more healthy manner.  Also keep in mind that a safe and reasonable amount of weight loss is 0.5-2.0 pounds per week.

Bottom Line: It’s good to partner with someone in your weight loss efforts.  It is motivating and you can hold each other accountable.  Choosing someone from work can be beneficial since we spend much of our waking hours there, family and friends are also good supports.  Drinking more water, eating more fruits and vegetables, 30 minutes of daily activity, and eating breakfast daily can also become good challenges for you to compete on.  I’m an advocate of becoming a “Biggest Winner” instead of the “Biggest Loser”.

 

 

 

Athletes: How Many Calories Do You Really Need?

Exactly, how many calories do you need to maximize your athletic performance?  While my calculations can get you fairly close to the target, a trip to the Human Performance Lab at the YMCA of Greater Grand Rapids will hit the bulls-eye.   If you are gearing up for any of our local 53 River Bank Run, Triple Crown, triathlon or cycling events, you may want to schedule a Spring tune-up with the lab’s director Gary Strehlke.

Don’t worry about having to give up vials of blood or strip down to a white hospital gown that hangs open in the back.  Just throw on your favorite workout clothes and lace up your track shoes.  Gary will have you breathe into a mask specifically designed to measure your resting energy expenditure (REE).  REE is the amount of calories you need to breathe, sleep, digest and carry on basic life functions.  This test is the “gold standard”, science based method, used by elite and olympic athletes for measuring calorie needs.  Your  oxygen consumption (VO²) and carbon dioxide production (VCO²), gas concentrations and volumes, are measured when you breathe inside the mask. The test lasts approximately 10-15 minutes and by the end you will know exactly how many calories you need, precisely matched to meet your training needs.  Plan to spend an hour at the lab during your initial visit.

Who is Gary?  Gary got his undergraduate degree in Exercise Science and is a year away from obtaining his Master’s degree in Human Movement.  He is certified with the National Strength Conditioning Association (NSCA) and the National Academy of Sports Medicine.  Gary’s lab can also help you maximize your exercise efficiency customized to your sport, identify the correct intensity and duration for your workout, avoid over-training and take your performance to the next level.  Enjoy your visit.  Want more information? Contact the Human Performance Lab at 616-855-9567.

Picture This: Lunch on Less than 500mg Sodium

In the previous post, I pictured breakfast items that contain 500  milligrams of sodium or less.  While none of these items required much time or effort to whip up a tasty, heart healthy start to your day, lunch requires more consideration.  If you enter into the noon hour without a plan, you could easily consume your 1500 milligrams of sodium in this single meal alone!  Picture this:

  

Seventy-seven percent of our salt comes from processed foods and only twelve percent comes from fresh.  The above picture ranges from low to high sources of sodium, not low to high sources of nutrition.  Milk contains more sodium than soda, but nobody’s going to be encouraging you to drink 3 glasses of soda everyday.   A single cookie contains less sodium than a tossed salad with dressing, yet 1 fork full of salad has significantly more health benefits than the entire cookie.  The key to enjoying a lunch that contains a reasonable amount of sodium is to plan and pack ahead of time.   

For more  information on hidden sources of sodium check out Lauren’s post “10 Sneaky Sources of Sodium“.  Picture dinner on the table coming up next!