Once shunned due to its high fat content, the avocado is now an *it* food and for good reason. Packed with nearly 20 vitamins, minerals and phytonutrients, avocados are a nutrient-rich food.
One-third of an average size avocado has about 80 calories and is sodium and cholesterol free. Over 80 percent of the fats in avocados are monounsaturated and polyunsaturated fats giving a boost to the heart. Continue reading
Coconut oil like all oils (olive, sunflower, walnut, canola, etc.) has about 120 calories per tablespoon. It is a fat that's solid at room temperature, made popular by marketing and unwarranted comparisons to MCT oil.
It's a highly saturated fat and when planned in an otherwise heart-healthy diet, okay for some but not for everyone. Keep your total saturated fat intake for the day (all food sources combined) to less than 10 percent of total calories (or about 20 grams per day).
Enjoy coconut oil in moderation, so long as you don’t go coco-nutty with its use.
The New Year is here and with it the onslaught of resolutions. “This year will be the year when…” Fill in the blank: “I lose weight.” “I start exercising.” Yada. Yada. Yada.
Thousands of advertising messages will prey upon people’s insecurities with digitally enhanced photos of bodies no one IRL (in real life) has. A body you could have—if only.
Who’s to say you are not enough just as you are? You are enough! Continue reading
I have a confession. I used to know everything about nutrition. I was an expert. See, I was a chubby kid—not obese—but carrying enough extra weight where I was teased and picked last for teams in gym class.
The summer before ninth grade I lost weight and although my weight yo-yoed over the years, I never lost my fascination with nutrition. I devoured every article on nutrition, read books, had subscriptions to every health magazine, and jumped on every trend or fad that happened along.
I listened to so-called experts and parroted their words. My ‘education’ made me super smart knowing more than the average person, always willing to pipe up with the latest I learned—whether welcome or not. I became the go-to person for all thing’s nutrition.
(Make sure to read my post about the Keto Hoax and Shark Tank and its follow up: Warning: Don’t get scammed by a keto supplement)
People seek an arbitrary number on the scale. Why? Where is the branded number on foreheads? Do people know (or care) how much you weigh? No. People notice:
- How you carry yourself.
- How you rock the clothes you wear.
- Your energy, vitality, confidence.
Yet it doesn’t stop people from trying (to lose weight).
Atkins, Paleo, and now the ketogenic diet. Did you do it? You lost weight, right? Quickly?
Exciting. Enticing. And oh so exhilarating.
Bev jumped on the scale Monday morning ready for day one of her keto diet. Today is a new day—this diet is going to work and it did, for a moment. She embraced keto and within a week dropped 8 pounds. Thrilled yes? Yet what did she lose? Continue reading
I’ve been adjunct (part-time) faculty over 20 years and have the unique perspective of hearing what my students know and understand about nutrition as they learn key concepts. Early on in my teaching career (pre-internet), I assigned students a project requiring them to summarize a nutrition-related current event from a newspaper or magazine. They presented their summary in class and we deciphered reliability, learning what’s credible and what’s questionable.
As the internet evolved and became the go-to place for information, our learning advanced to a virtual platform including discussion boards. A favorite discussion board topic was (and is) answering this question: Why is nutrition so confusing? Continue reading
Are you confused about nutrition? If so, I’m not surprised considering the plethora of marketing, advertising, and hype driving our food choices, especially on the internet. To make it even more confusing, you can find snippets of nutrition news, sometimes contradictory across media, even among the most credible sources.
Think about all the conflicting articles on coffee and wine for example. A study in the Journal of Health Communication found this makes people trust recommendations less, even nutrition recommendations that are less controversial.
Many love exercising.
Many do it because they know they should.
Many do it so they can eat what they want.
Here’s a thought. What would happen if you told an exerciser they could not exercise? Think they would gain weight? Probably not. They might even lose weight. Research indicates there’s a subconscious part of us that knows or calculates how much to eat.
With exercise it’s not surprising people eat more…often it’s the thought, “I deserve this!”
Back to our topic…
On a weekly coaching call in my 12-week BE FREE™ program, Carly discussed challenges with eating. For example, snacking…though she may not be hungry. Typical reasons being she was procrastinating or bored, frustrated, sad, or tempted by what lured her to the kitchen. She was wondering how to stop a snack attack.
Before our work together these mid-afternoon occurrences led to some unhealthy choices…particularly sweets. The extra calories prevented Carly from reaching her health goals. Continue reading
Being a preceptor for area internship programs is my way of giving back to the dietetics profession. Texas Woman’s University intern Lauren Nygard wrote a guest post during her rotation. Like Lauren, I love beans/legumes and have written several… Continue reading