Archive | October, 2010

How to Grocery-Shop Smart!

29 Oct

There are some very simple rules to shopping in grocery stores that will help you come away with the best-possible products for your health. The trick is to be aware of why products are positioned in particular places, what different kinds of packaging can do to your foods, how to read labels, and the best seasonings and spices to flavor your foods. The following information was collected by my coworker, Bethany’s Howard, who researched easy tricks to “Master your Market.”

Five Rules to Live By at the Supermarket:

Rule #1: Work the edges, healthier food is found along the walls: dairy, product, meats, and seafood

Rule #2: Look high and low—big food  conglomerates pay higher slotting fees for food at eye level

Rule #3: More packaging = less nutrition, the closer to the earth the better. More packaging, shipping, cooking, refining strips essential nutrients= empty calories

Rule #4: Learn the lingo. Whole grain means entire grain kernal; multi-grain means more than one type of grain, and possibly refined

Rule #5: Make sure to read labels, the fewer ingredients, the better!

How to Read Labels:

Reduced Calories: This means the product has 1/3rd fewer calories than the original and should include a comparison of the original product and the reduced calorie version.

Diet or Dietetic: May be reduced in calories, sodium or sugar

Zero % Cholesterol: Contains no cholesterol, but may contain saturated fats

Sugar Free or Sugarless: Contains no table sugar, but may contain other ingredients that have the same amount of calories: honey, fructose, corn syrup, sorbitol. Product may be high in fat and calories.

Natural: Very unspecific, the product could still contain additives.

Enriched or Fortified: Has added vitamins, minerals or proteins

Eight Secrets the Food Industry Doesn’t Want You to Know:

1. Numbers can be deceiving; less fat= more carbs.

2. Food can legally contain maggots

3. Truth about corn flakes: raises blood sugar faster than table sugar

4. Quaker Heart Healthy hot cereal has more sugar than Fruitloops

5. Food additives may make kids misbehave, artificial coloring and sodium bezoate are directly linked to hyperactivity in children

6. Land of Lakes doesn’t want you to know there’s no such thing as fat-free half and half

7. Meat Industry doesn’t want you to know the leanest cuts of meat have the highest sodium levels (added salt)

8. Calorie counts may be wrong on product labels
Healthiest Seasonings and Spices:

  • allspice
  • cinnamon
  • curry powder
  • onion powder
  • garlic powder
  • parsley
  • Tarragon
  • Pizza seasoning
  • Creole-Lite
  • Basil
  • Chili powder
  • Mrs. Dash spice
  • Sea salt in place of table salt
  • Bay leaves
  • Cumin
  • Garlic Powder
  • Paprika
  • Mccormick’s Montreal Steak and Pultry seasonings
  • Braggs Liquid Aminos Acids (0 cal, no gluten soy sauce alternative)
  • Walden Farms Dressings/Sauces (0 cal, fat free, gluten free line)

Breast Cancer-Fighting Foods

25 Oct

It’s almost the end of Breast Cancer Awareness Month! Although most of you haven’t had to worry about your risks for Breast Cancer, perhaps it’s time to start thinking about ways to prevent it. At Metabolic Research Center, many of our clients have suffered from Breast Cancer or are running high risks for developing cancer due to life-long habits of poor nutrition and inactivity.
Check out Metabolic’s October Newsletter to read more about preventing Breast Cancer.

**Scroll down to the middle of the newsletter to read specifically about cancer-fighting foods!**

Why H20 is the “magic potion” for weight loss, muscle tone, and healthy skin

23 Oct

We all know the role that water plays in hydrating our bodies and keeping us well, yet drinking the suggested eight glasses of water a day may often seem like a daunting task. Well, let me renew your belief in the importance of water by discussing the role that it plays in keeping weight off, maintaining a healthy body fat, remaining hydrated and keeping skin healthy and muscles toned.

How much water should I drink?: The average person needs at least 64 ounces of water a day in order to to rid the body of waste and excess fat stores. For every 25 pounds of excess weight that a person is carrying around (if you are above a BMI of 25), one more glass of water is needed. It is believed that 96 ounces of water is an ideal amount of water for weight loss or weight-maintenance, and to attain proper hydration levels of 45-50%.

How will not drinking enough water affect my body?: The body relies on the liver to metabolize stored fat into energy to fuel the body, but without enough water, the kidneys cannot properly function and part of their load gets dumped into  the liver, thus slowing down its ability to metabolize fat stores. When the body perceives that it is not getting enough water, it goes into survival mode, storing the water that it does receive within extra-cellular spaces. This causes water retention which can result in constipation, bloating, and swollen feet, legs, and hands.

What do I do if I’m retaining water?: Ironically, the best way to overcome water retention is by drinking more water! Giving your body more water will take it out of survival mode, so that it will release the stored water and enable the liver and kidneys to do their jobs. Natural diuretics are also helpful, such as B6 to force out stored water and give your body additional nutrients.

What could be the problem if I’m experiencing chronic water retention?: Typically, salt is the culprit. Many restaurants prepare food with an overload of salt, which requires excess water to flush out of your system. A way to avoid this problem is to use sea salt at home, and to ask for restaurants to hold heavy sauces or spices when preparing your food.

How does water help keep my skin healthy?: Our cells can shrink during weight-loss and aging, so it is important to give our bodies enough water to plump up fat cells and keep skin healthy and firm. In addition, muscles need water in order to contract properly and stay hydrated, so an increase in water will help keep muscles toned and defined.

When will I know that I am properly hydrated?: Signs include increased thirst, loss of hunger and cravings, more energy, and regular bowel movements.

Extra tips: Try putting rubber bands around your water bottle to remind you of how many glasses you need to reach 68+ ounces of water. For example, I put 3 bands around my 33-ounce bottle to make sure i get in over 100 ounces of water a day. Try drinking cold water because it is absorbed much more quickly than warm water.

Research from Donald S. Robertson, M.D.,  M.Sc.

My very first blog post!

8 Oct

Hello fellow bloggers! It’s taken me quite some time to get up to speed in the blogging world, as I’ve had very limited social media experience up to this point.  It’s a bit embarrassing to know that many of my peers and fellow Journalism students have their blogs up and running, are connected to twitter, and have tons of followers, while I’m spending hours struggling to change the type on my homepage! Bear with me friends, as I fish through the details of this site–I can tell it’s going to take some getting used to, but i am SO excited to get started!

So…why would anyone wanna follow my, or should i say RyEs, blog? My focus for the blog has come from my own experience working for a weight loss company called Metabolic Research Center over the past 6 1/2 months. I meet with women every day who suffer from low confidence, high blood pressure, aches and pains, low energy, and a slew of medical issues. My job is to help them meet their weight loss goals and provide the best support to aid them in their journey to a new way of life. Many of our client’s problems come from years of inactivity and poor nutrition, but who can blame them? I’ve found that most college students lack motivation to get into a healthy diet and exercise regime, because they’ve been told that they are too young to have to think about possible health problems down the road! I am guilty of having this same mentality, but my job has forced me to WAKE UP a bit and rethink some of my habits, both nutritionally and actively.

The Eugene Metabolic Research Center team!

How does this apply to all of you? I would bet that almost every person reading this has either had a weight problem at some point or another, has struggled to follow a proper eating plan, finds it hard to actively work out, or suffers from low energy during the day. As students and young adults, we don’t want to start thinking about adjusting to healthier lifestyles, but yet we are aware every time we haven’t made the best decisions, “Why did I have that 5th cookie??”or “Why didn’t I just go to the gym!” This is evidence that we do want to change. My goal is to provide tips and suggestions for how to easily balance your meals, eat-out wisely, stay hydrated, sleep soundly, boost your energy, get active in the community and get off the couch!!

With so much technology bombarding us these days, and social media exploding onto the scene–it’s often impossible not to spend hours on the computer. Students balance large homework loads with spending long periods of time on the internet, and are left with little chance to explore their own creativity and interests. Aside from their studies, students fall into traps of partying, texting, twittering and facebooking, instead of getting up and out of their usual routines. Looking for ways out of that trap? Just start following RyeEs blog! 🙂