What Grade Does Your Food Get?

Do you find nutrition labels confusing? It's sometimes hard to tell how nutritional what you're eating is. This is low in fat, but high in sugar, and this is low in calories but high in carbs... there's a lot to worry about. So now there's a system that simply rates food on a scale of 1-100, 1 being the least nutritional, 100 being the most.

A company called Nuval has developed this ranking system, and soon grocery stores will display the food score right on the shelf. Until then, you can check out the website and see what the foods you are eating rank. Here's how the scoring works:

"NuVal Scores summarize comprehensive nutritional information in one simple number between 1 and 100. Each NuVal Score takes into account more than just the nutrition fact panel. It considers 30-plus nutrients and nutrition factors – the good (protein, calcium, vitamins) and the not-so-good (sugar, sodium, cholesterol). And then it boils it down into a simple, easy-to-use number; a number you can trust to make better decisions about nutrition in just a few seconds. There’s a lot more to the science behind the NuVal System than what we’ve explained here. To learn more about it – and the independent panel of nutrition and medical experts who developed it – visit The Science Behind NuVal."

So what foods are best for you? Brocolli and blueberries both scored 100. And the worst? Well Cheetos scored a 5, and Chips Ahoy chocolate chip cookies scored a 2.

The site also features a trading up section, where it suggests you trade up from one product to one with a higher score. For example, Special K cereal with protein ranked at 60, while the original scored only a 20. Regular eggs score a 33, while Egg Beaters scored a 58.

Oh and if you're interested, here is the link to my latest blog update at the Pitt News. The post is on ways to visualize the progress you're making through healthy eating and fitness (other than using the scale). The post also contains access to my before and after picture (s0 far). I know you're curious :-p.

Green Monster

Lately I've been really attached to a blog called Oh She Glows. I'd describe the blog as a healthy lifestyle blog, written by a girl named Angela who has overcome an eating disorder. Angela started the Green Monster Movement, which basically is having a healthy smoothie every morning. A virgin Green Monster consists of 2 cups spinach, 1 cup of any kind of milk, flax, and a banana. I decided to give it a whirl.

This morning I blended up 2 cups spinach, 1 cup light vanilla soy milk, 1 banana, 1/4 cup blueberries, and some ice. It's not the tastiest thing in the world, but it's definitely drinkable. I also noticed that I had a ton of energy this morning when I went to work at 8:30 AM (ugh).

Angela writes about her experience with the benefits of the green monster: "I have noticed a HUGE increase in my energy, along with a decrease in cravings for sweets. My skin has also become more clear and my hair and nails started growing like weeds!"

I definitely forsee myself experimenting with different green monster recipes. I'm not the hugest breakfast fan so a green monster is something light, healthy, and portable that I think I can handle. It's a great way to sneak in some veggies in the morning, since I think this is kind of hard to do.

Fat Talk

This is for the ladies:

Government Intervention in Escalating Obesity Rates

I had posted previously on labeling laws, or calorie posting laws here and here, but there are other forms of government intervention in escalating obesity rates taking place at this time. If you're willing to make the jump, I blogged on the Pitt News about the topic, and that can be found here. It's one of my more opinionated pieces, just to warn you. The post includes PA Congressman Jason Altmire's response to my question on government action against our state's current ranking in prevelence to obesity (we rank 36th).

Eating Healthy over the Holidays

If you're willing to make the jump, I posted on my blog at the Pitt News about eating healthy over the holidays.

Have a healthy Thanksgiving everyone!

Popcorn Talk

First of all, I'm watching E's "15 Remarkable Celebrity Body Bouncebacks" and I must say Im finding it really motivating.

Second of all, this blog is now on the Pitt News. The posts aren't exactly the same but the idea and title are. The blogs are found here, sorted by most recent posts.

Finally, the Today Show ran a story last week about the food sin of movie theatre popcorn. I've ran into this article several times throughout the past week, including in a fellow classmates blog. It's pretty much haunting me, so I figured I'd talk about it. According to the article,

New laboratory tests conducted by the non-profit Center for Science in the
Public Interest reveal that a $12 medium-popcorn-and-soda combo sold at Regal,
the country’s largest movie-theater chain, contains 1,610 calories and 60 grams
of saturated fat — the equivalent of three McDonald’s Quarter Pounders with 12 pats of butter.

Why? Air-popped popcorn is normally considered a healthy snack, largely because of the amount of fiber it contains. But the article says "when popped in coconut oil and covered in buttery oil topping, movie popcorn can contain days' worth of saturated fat."

Until movie theatre's start searching purses like they do at football games and concerts, the solution is easy: throw a snack in your bag before the movies. Not only are you going to save money, but you won't be mindlessly eating pretty much an entire days worth of calories while enjoying your movie.

I actually don't even go to the movies that much, because I'm cheap, but I actually went to the movies a few weeks ago to see "The Men Who Stare at Goats." I packed some baby carrots and fun size Kit Kat bars. I also took a banana, but was only planning on pulling it out of my bag and eating it to make my sister laugh, because let's face it, that's a little silly.

Fitness Gaming

I definitely think one of the best ways to ensure I follow a consistent workout schedule is by making sure that my workouts are on the enjoyable side. And since I love videogames so much, the idea of fitness gaming seems to me too good to be true.

I have posted previously on the topic of fitness gaming about Dance Dance Revolution or DDR. I definitely see DDR as a good cardio workout, if you play on at least a standard level.

But Wii Fit is a completely different story.

I admit that I hadn't done much research on Wii Fit before I bought it. I was just kind of on a fitness kick, and I owned a Wii, so I decided it was a good purchase. More than likely it probably wasn't, but a lot more fitness-type Wii games have been coming out lately that are compatible with the Wii Fit balance board, so I don't beat myself up too much over it.

So if I would categorize DDR as a cardio workout, I would categorize Wii Fit as more of a strength or flexibility workout. Wii Fit offers an "aerobic activity" section, but this only features running (which is just running in place with the Wii remote in your hand so I avoid it), a sort of step workout (which I also avoid because the balance board isn't really much of a step), boxing, and hula hoop. I really only ever use the hula hoop option, and I'd consider it more of an ab workout than an aerobic activity.

The strength workout options are decent, but you can only unlock about maybe 15 strength exercises total, and I don't think the balance board ever really properly measures how well you are doing them, even though it is supposed to.

I like the yoga feature on Wii Fit. You don't need to use the balance board for a lot of the yoga positions though, so I probably could have benefitted just from looking at some yoga positions online and saved myself the $80 I spent on the game.

And finally there are the balance games. While these games are fun, I don't really think they even come close to being considered a workout. I guess maybe the idea is that children are at least a little more active playing these types of games than playing other types of videogames.

Other things I like about the game are the scale capabilities of the balance board. It weighs you, asks you to put in your height, and calculates your BMI. Of course, I could do this on a regular scale and a BMI conversion table, and again save myself $80. One final thing I like about the game is that it makes you set goals for yourself, how many pounds you want to lose and how much time you have to lose them. I usually set small goals like 2 pounds in 2 weeks rather than a larger number over a larger period of time. I find this keeps me on track.

Ultimately, I find it nice to have the game, but I think it should coincide with a more intense cardio and weight lifting program.

Tweet What You Eat

Food diaries have been the topic of my previous post, and now it seems easier than ever to keep one, simply by sending a text message or getting on Twitter.

Yesterday I stumbled upon Tweet What You Eat. You use it by sending a direct message of what you ate and the number of calories to TWYE through your Twitter account.

I have been keeping a paper food diary, but I often wait until the end of the day to fill it out. This means I may not remember exactly what I've eaten throughout the day. With TWYE, I can simply text in what I ate right after I put it in my mouth, making my food consumption account more accurate, and also more simple.

I definitely think this is a more useful way to use Twitter. When I first signed up for a Twitter account, I found it pretty pointless. In fact, I still mostly use it to post song lyrics I like. But I think new services like TWYE and Tweet What You Spend make the whole Twittering idea more worthwhile in my mind.

Biggest Loser Tuesday

Tuesdays mean a couple things for me. For one thing, I only have one class from 9:30-10:45, although, it's followed by an 8 hour work shift. More importantly, Tuesdays mean the Biggest Loser (NBC @ 8:00).

In celebration of Biggest Loser Tuesday, enjoy this article I found: "Eleven Easy Food Swaps from the Biggest Loser." The article reccommends swapping mayo for avacodo, among other things.

Facebook Fitness

Don't let the title of this post deceive you, this post is about a fitness conversation I (right) had with my sister from from another mister, Abby (left) on facebook that I decided to post because I find it funny yet still informative.

Lexie: I need an estimate of how much protein you eat a day. Make sure to
include sperm in that count.

Danielle (Abby's real sister): wow thats alot of protein if your including
sperm !

Lexie: LOL danielle you're SO raunchy

Abby: youre freaking crazy.. lol.i dont know how much protein i eat.but
heres what ive eaten so far. 100 calorie pack of fudge stripes. spesh k bar. a
peice of pizza and some grapes. and water

Lexie: Definitely not enough protein so far. Protein is going to control
your appetite because it takes longer to digest so you will feel fuller for
longer. I would suggest eating eggs or egg whites in the morning, or at least
whole grain bread with peanut butter. You can also buy bread that has double
protein in it. Other good sources of protein are cottage cheese and greek yogurt, in addition of course to meat and
cheese. I'd aim for at least 50 grams of protein a day. A serving of chicken or
fish will have about 20-30.

Lexie: You can stop eating foods like special k bars and 100 calorie packs.
These don't really have much substance. I'd rather have you getting your
calories from foods that are going to provide your body with the vitamins and
energy it needs. For instance, you've eaten no vegetables yet today unless there
were veggies on your pizza.

Sammy (my other real sister): I'm sorry... did I miss when you get an
education in nutrition?

Lexie: I have nothing better to do at work than read up on healthy
eating.

Sammy: lol at least it's beneficial

Abby and I texted a little before this convo as well. She basically was constantly hungry and therefore having a hard time losing weight. I suggested eating an apple before each meal. She said she usually eats 2 a day already. I suggested chewing gum. She already did that too. I suggested brushing her teeth after she ate so she wouldn't be tempted to eat more. She agreed. And then I got down to thinking about how filling protein was, and how she probably wasn't getting enough of it, so there, that conversation was born.

This post was really dumb but too bad. I like it.

Fitness Gear

I decided that I would be a little more excited about my workouts if I invested in a new pair of workout shoes. Afterall, I haven't gotten a new pair in about a year and a half, and I know you're supposed to replace them every 6 months or so.

However, I am a poor college.

Enter Shop it to Me.

Shop it to Me is an e-mail newsletter that alerts you whenever the online stores you've selected have put something on sale. Shop it to Me features over 600 brands, and also has a separate strand of the site specifically for running apparel called Shop it to Me Running.

One of the brands I selected was Puma. In today's Shop it to Me newsletter I receieved, I noticed that several of Puma's running shoes were reduced from $80 to $56 when you entered the given code from the newsletter. I MAY have ordered two pairs, thus defeating the purpose of the sale... Ooops.

Workout Video Review

My younger sister Maddie (left) and I (right) go absolutely crazy for workout videos. We pretty much grew up on Taebo and Mauri Winsor Pilates. We were in heaven when we discovered the Sport and Fitness section of Comcast Digital cable because it was like a plethora of free and varied workout videos that was updated constantly.

Mads and I are also big fans of the Kardashians. Even though Khloe is the youngest, we agree that I'm more like Khloe and she's more like Kourtney, which would leave my older sister Sammy being Kim. All of this is irrelevent. I'm just saying we like the Kardashians. So Maddie decided to buy Kim Kardashian's "Fit in Your Jeans by Friday" workout video. We did it on Thursday and I have a few comments

First of all, Kim Kardashian doesn't even lead the workout. She follows the lead of a trainer. Next, Kim's outfit is ridiculous. She wears leather-looking leggings that are so tight they give her a muffin top, and a black shirt with a cut out section in the chest, revealing her pink bra. And no, it's not a sports bra. How can you do a serious workout without a sports bra? My guess is the video was less about her working out and more about people buying the video just to check her out. My final complaint about the video was that a large portion of it was done using a workout step, which we didn't have. But don't worry, we modified as best we could. And when I say me I mean Maddie, because I didn't do the whole video.

Depsite my gripes, I wasn't able to walk properly until Monday--nearly four days after I did the video. So all in all I'd say it was a decent workout. Good job Kim, aka whoever the actual trainer was that lead the workout.

Eating Out Options

If you're like me, you probably don't go out to eat that much because you are a poor, poor college student. However, when you do go out, you don't have to go crazy. While some places do list nutritional information on their menus and others at least mark which options are "healthier," a lot of them don't. I know I suggested in a previous post to look up the restaurant you are going to on a website like Calorie King, so that you can know exactly what you are going to be consuming before you even get to the restaurant. An article titled "The 30 Worst Fast-Food Restaurant Choices" also suggests the following "rules" for eating out:

*Avoid anything with the word "sampler" or "platter," unless you plan to share
it with three or more people and make it your main course.
*Skip anything
that comes in an edible bowl or includes the words stacked, stuffed, double,
triple, slammed, or dunked.
*Nachos are something best shared with a group,
and subs are something best measured in calories, fat, and sodium -- not inches.
*When you see the words crispy or glazed, realize that's what will happen to
your arteries and your eyes, respectively, if you consume too many of these
items.
*Dressing and sauces are among the major calorie culprits of many
restaurant choices, sometimes doubling the fat and sodium content of an entree.
Ask for all sauces on the side, and try replacing cream-based dressings with
mustard (straight mustard, not sugar-loaded honey mustard), suggests New York
City-based nutritionist Sharon Richter, MS, RD. Other good alternatives: lemon
and grated cheese (25 calories per tablespoon).
*Just because an item falls
under the word "appetizers" does not mean it should be followed by more food.
Not even in the same day. Some of the country's most ubiquitous food
establishments serve appetizers that would stuff a Sumo wrestler.

The same article also uncovers the worst menu choices from several restaurants including Quizno's, TGI Friday's, California Pizza Kitchen, Denny's, Applebee's, On the Border, Outback Steakhouse, Baja Fresh, PF Chang's, and Olive Garden and suggests healthier alternatives from each place.

Read the article and I challenge you to order healthier the next time you go out to eat.

Treadmill Alternatives

I know I have days where I don't want to go to the gym. The gym is often boring, and monotonous, and involves leaving not just my house but also my comfy, purple and gold comfortered full-size bed. At the same time though, I enjoy the benefits of being physically active. So how do I skip the gym and still reap the benefits it provides?

Well, I found a workout that you don't have to leave your house or even necessarily your bed for. Courtesy of Fitness Magazine, the following article titled Sex Positions that Double As Exercise says

No matter how much your partner pleads, you can't substitute time in the sack
for time on the treadmill. However, certain sex positions do work a woman's
muscle groups -- some so much, in fact, that you might not be able to make it to
the gym the next day.

The article makes suggestions for getting the most out of missionary, doggie-style, cow-girl, and others.

Have a good workout ;-)

Sugar Guidelines

I thought this post on the new sugar guidelines was appropriate, seeing as Halloween is this weekend.

The American Heart Association has posted new guidelines on daily sugar reccommendation. According to an article by the Chicago Tribune, "New guidelines from the American Heart Association point to added sugars as a risk factor for cardiovascular disease. The sugar recommendations are the strictest of any major health organizations' guidelines, and they've stirred up a debate."

The article also lists the new guidelines:

The new AHA guidelines say most women should eat no more than 100 calories of added sugars per day, or 6 teaspoons (25 grams), which is less than what you'd find in a can of soda. Men are advised to keep added sugars to just 150 calories or 9 teaspoons (37 grams).

That's far below the 355 calories or 22 teaspoons of added sugars consumed by the average American each day, according to the most recent government food consumption surveys, which show that our sugar intake is inching up each year.

With Halloween coming up, I decided to look at the amount of sugar (compliments of Nutrition Data) in my favorite candy, Skittles. A 1 serving 2.7 oz pack of Skittles has 47 grams of sugar. Nearly twice the amount of the daily recommendation of 25 grams.

Fitness Gaming

I played videogames for hours yesterday. But don't worry, it's not as bad as it sounds!

When I dropped my weight in high school, I attributed it to a few things. First was an elliptical trainer I got for my birthday and the Green Day CD American Idiot that I listened to in its entirety (around 50 minutes if I remember correctly) almost every time I went on it. Second was a belly dancing workout in Fitness magazine that I was convinced wasn't actually a work out. The actual workout can be found here. And the last thing was DDR, Dance Dance Revolution.

I will admit that you have to be good at DDR to get cardio benefits from it. So after a few months when I was finally able to progress from light to standard to heavy, I finally was racking up a large amount of calories burned on the workout mode that all of my DDR games feature. I usually burn about 20 calories for a minute and a half song, but for some of the harder songs I burn even more than 30 calories. So yesterday I played 3 out of my 4 DDR games on workout mode and totaled my calories burned to being around 1,300 calories. Not bad for a videogame, eh? I might eventually post a video of me playing, but until then, if you have never seen anyone play, youtube DDR (perhaps specifically the song Sakura) and you'll understand after you've watched it how it is such a great workout.

Nutrition Data

The Nutrition Data website was just brought to my attention and I'm not sure how I didn't know about it before. It features an actual label for all foods and more:

"On Nutrition Data, you'll find detailed nutrition information, plus unique analysis tools that tell you more about how foods affect your health and make it easier to choose healthy foods. "

The site features many other tools, including a blog, daily needs calculator, unit conversion calculator, nutrition glossary, fast food nutrition facts, a recipe analyzer, and much more. You can also sign up for a free newsletter for nutrition news and healthy tips.

Have It Your Way

...and no I'm not talking about Burger King. That's a Burger King slogan right? No matter.

While reading the November issue of Shape Magazine, I noticed advertisements for websites that allow you to custom-make energy bars, shakes, and granola. Now of course you could do this on your own, but if you're lazy, you may want to give it a try:

1. Element Bars
2. You Shake
3. Mix My granola

I suppose I should mention that snacking is good for you, right? I mean, it seems the opposite of everything I used to think when I was younger. I thought snacking was not an option and that I was supposed to hold off on eating until I was absolutely ravenous. But when I think about it now, that makes absolutely no sense.

Eating is necessary in order to keep your metabolism up. Also, by not snacking between meals, you're more likely to binge during your meals because of how hungry you are. And finally, it is best to eat BEFORE you are hungry than wait until you are hungry. This will also result in less calorie consumption.

One last note, in relation to my last post about cheap and healthy, while I was checking out the You Shake website, I noticed that it had a blog. The latest blog post was titled "Recession Boost: Five Ways to Boost Health and Save Money." I thought I'd include those tips here, suggested by Katie Newton:

1. Drink Water. The cheapest and most healthy source of hydration for your
body is water. Plus, tap water’s free! (And, think of all the plastic
bottles you won’t be throwing into landfills.)
2. Buy Extra Peak Season
Veggies to Freeze (or buy ones that are already frozen). This allows you to take
advantage of peak season discounts on everything from apples to zucchinis. Enjoy
luscious blueberries in the dead of winter without breaking the
bank.
3. Take Bag Lunches To Work. Cook extra for dinner every
night and then just pack up your leftovers the following day for a cheap – and
delicious – midday meal.
4. Eat Vegetarian. Protein-rich foods like
beans and tofu (think Indian curries and Chinese stirfries) cost a fraction of
the price of beef and chicken — and are just as tasty.
5. Go to Farmers
Markets. You’ll get the freshest produce, and help your local farmers through
the recession too! Another bonus: by ditching the candy-laden checkout lines,
you’ll pick up less bags of pricey junk food on impulse.

Cheap 'N Healthy

My friend Ladimir, who apparently follows my blog (lol), posted the following request on my facebook:

"I'd like to request a blog: Healthy and Cheap, two words that CAN mix. And
basically I want to learn to eat healthy on a tight budget. Thanks!"

So here we go.

Some of my favorite cheap, healthy foods include canned tuna, bags of frozen chicken breasts, apples, bananas, potatoes, bags of frozen vegetables, brown rice, peanut butter, and oatmeal.

I dug through the archives of my hotmail to find the following blog posts made by Healthy Eats. The first is Budget Friendly Foods, the second is 10 Healthy Foods Under $3.

So I hope this helps you, Ladimir, and also the rest of you poor college kids trying to eat healthy.

The Importance of Water

Are you drinking enough water?

Your metabolism works best when it is fully hydrated. Drinking cold water is even better. It takes your body more energy to heat it before it's digested.

Another bonus to staying hydrated? It may make you eat less. Many people confuse thirst for hunger. So if you're feeling hungry, try drinking some water first.

But if drinking water gets kind of dull for you, remember that you can get a lot of water by eating fruits and vegetables. I also recommend Crystal Light On the Go packets. They add a lot of flavor to your water with only 5 calories.

Workout Playlists

Studies have shown that listening to music while you exercise can help you go farther and work harder. Below I've listed some songs from my personal workout playlists. I will warn you that I have a totally random, often retarded, taste in music. Nonetheless, these songs get me moving.

• Reach for the Sky--Social Distortion
• Crazy--Gnarls Barkley
• Poison--Groove Coverage (original by Alice Cooper)
• Lovestoned--Justin Timberlake
• Let it Rock--Kevin Rudolf
• Fingerprints--Katy Perry
• You're Gonna Go Far, Kid--The Offspring
• Total Eclipse of the Heart--Nikki French (original by Bonnie Tyler)
• Push It--Salt 'N' Pepper
• Alone--Kim Sozzi (original by Heart)
• Around the World--ATC
• Somebody Told Me--The Killers
• It's Tricky--Run DMC
• Beast and the Harlot--Avenged Sevenfold
• No Reason--Sum 41
• Injection--Rise Against
• 4ever--the Veronicas
• Show Me the Money--Petey Pablo
• Lollipop (Candyman)--Aqua
• Bleed it Out--Linkin Park
• More to Life--Stacey Orrico
• Holiday--Green Day

In addition to these, Shape and Fitness magazines also have entire portions of their sites dedicated to workout playlists. They update these often and even include the playlists that certain celebrities work out to.

1. Shape Magazine Workout Playlists
2. Fitness Magazine Workout Playlists

I'd be interested to know what other people's favorite songs to work out to are. Post them if you'd like :)

Cheap Fitness

Gym memberships are expensive. Cardio equipment is expensive. Weight sets are expensive. Let's face it, fitness can be expensive. But it doesn't have to be. One of my favorite pieces of cardio equipment cost me about $6. The jump rope. Seriously. Try it for a few minutes and you'll feel it. Last year I rearranged my entire room at Centre Plaza so I would have room to jump rope. This year, I wouldn't dream of putting my floors in my old house through that, but there's always the park down the street.

Here are a few jump rope workouts I've found online, but even if you just jump or skip for ten minutes you'll burn major calories.

10-minute jump rope workout
12-minute jump rope workout
15-minute jump rope workout
Jump Rope Calorie Burner

New Blog Name

I finally figured out a name for my blog.

I was on my way to the gym on Tuesday when I ran into a friend from work. He asked me what I was doing and I told him I was going to the gym. His response? "Ahh okay. Get it right, get it tight." Aaaand the title of my blog was born.

Fascinating story. I know.

Calorie Posting Law Update

The New York Times came out with an article today called "Calorie Postings Don't Change Habits, Study Finds". It reports that:

A study of New York City’s pioneering law on posting calories in restaurant chains suggests that when it comes to deciding what to order, people’s stomachs are more powerful than their brains.

Funny, that's what I said. :)

Bring the Body

...and the mind will follow.

Just between you and me, I skipped going to the gym today in favor of a nap between work and class. And I must say that I regret doing it.

My friend Evan, who taught a spinning class at the gym in our hometown, used to say that if you go to the gym three days in a row, you'll get hooked. I never really believed this, but I think I'm finally coming around.

I guess it's true what they say: "bring the body and the mind will follow."

Weight Loss Shortcuts

When I was younger, I used to get so mad that my mom wouldn't buy me Slim Fast. I thought that if I drank it, I would basically instantly get skinny. I obviously understant now that that's not the case. However, I have been guitly of trying a few weightloss shortcuts, including Slim Fast.

Last year I lived in Shadyside and had no meal plan. I worked 8:30-1:30 shifts three days a week on campus and then had class, so I didn't really have time for breakfast or lunch. Every morning, I'd bring a Slim Fast and a protein bar to work--eating one for breakfast and one for lunch. Not only was I always hungry and never truly satisified, but I also didn't lose ANY weight. And you know why? It is possible to not eat enough, and that will prevent you from losing weight.

Another shortcut I tried before was Slim Quick, a powder packet you put in your water bottle. I won't lie. The Slim Quick worked. In three days I was down about 9 pounds thanks to the Slim Quick, an extreme low calorie diet, and cardio exercise. But you know what? That 9 pounds came back not long after. When you lose weight that fast, it's likely that you can't keep up with that lifestyle forever. After all, I wasn't always going to shell out $20 for 2o packets of slim quick (which only last about 10 days if you use two a day), I was eventually going to eat more than 900 calories a day, and I was always going to be able to work out that much (think finals week... haha).

What I've found out is that there really is no short cut to weight loss. If you do it right, it will stick. When I lost my thirty pounds in high school, I did it over such an extended amount of time that I didn't even realize how much I had lost until people started telling me. My advice? Do it right. Eat healthy. Exercise. Because there is no short cut to PERMANENT weight loss.

Calorie Posting Laws

I just read an article, found here, about laws that require restaurants to post calories on menus and menu boards. According to the article, Heaping Helpings by Peter Rowe, all restaurants will be required to post this information by January 2011, with the passing of LEAN (Labeling Education and Nutrition Act). But the question is, is this going to help Americans make wiser food choices when eating out?

“Clearly,” said Dr. Eric Braverman, an assistant professor at New York's Cornell
Weill Medical College and author of “The Younger (Thinner) You Diet,” “smoking
education has worked. There is no reason to believe that sugar, salt and fat
education won't work.”

I have a hard time believing that people consuming fast food and huge entrees at restaurants are simply uneducated about just how bad that food is for them. I don't think calorie posting laws are going to affect the obesity rate in our country. People know what they are eating at restaurants is unhealthy, and they are doing it anyway. Seeing a number on the menu may make them feel guilty, but it's not going to stop them.

Healthy Twitters

Below are the twitters that I follow that deal with healthy eating and fitness. If you're on twitter and interested in healthy eating and fitness, I suggest following them. Normally they just provide a short description of an article and then link to it, so it's a quick way to sort through the new material that the websites feature.

1. HealthyEats
2. Shape_Magazine
3. FitnessMagazine

Enjoy!

Food Diaries

In my last entry, I mentioned something about food diaries. Keeping a record of everything I eat is something that I've attempted to do in the past but never quite got the hang of doing consistently. For one thing, it was easy to write in the food diary on days that I was eating healthy. I could painlessly record my fruit and cottage cheese, salad and tuna, and salmon and broccoli days. It was usually around the 5 pieces of pizza days that I gave up.



Jacqueline D. Stanley writes about the top ten benefits of recording what you eat in a food diary on WeightLossMoms.com:

1. Allows you to monitor your caloric intake. – Losing weight is a simple
equation – take in fewer calories than you expend. Monitoring your caloric
intake is the first step in lowering it.
2. Encourages you to focus on your
food choices. – More often than not we overeat because we are focusing on
something other than what we are eating. Writing down what you eat in a food
diary forces you to focus on what you are doing.
3. Provides a record you can
share with your health care provider. -- Your health care provider can look at
your food diary and provide insight and information on what you can do to eat
healthier. Also, what you are eating may be impacting your health in other
ways.
4. Helps you control the urge to binge. – Knowing you are going to have
to write down what you eat can stop you from reaching for the second helping of
potato chips.
5. Allows you to track your progress. – A food diary can serve
as evidence of how far you have come in this journey. It also feels great to
look back and see you are eating better today than you did days, weeks or years
ago.
6. Encourages mindful eating. – Writing down what you eat encourages you
to think about what you are eating. The more you think, the less and better you
eat.
7. Creates a means of evaluating the connection between what you eat and
how you feel. – You can use a food diary to examine the circumstances and
feelings which trigger overeating. Once you identify the causes you can begin
doing something about them.
8. Helps you be sure you are getting enough of
each food group. -- It is important to eat a balanced diet. A food diary can
provide clues as to what foods you have been neglecting and need to add to your
diet.
9. Assists you in acknowledging the reality of how much you eat. –
Keeping a food diary will help you confront the truth about how much you eat.
Once you stop kidding yourself about how much you eat, you can begin making the
necessary changes.
10. Reinforces your commitment to achieving and
maintaining a healthy weight. – Each time you make an entry in your food diary
you are expressing your intention and desire to do what needs to be done in
order to live well.

Needless to say, I feel the need to give keeping a food diary another try. As some added inspiration, I spent $15 on a fancy workout journal where I record my daily meals, snacks, AND workouts. In addition, it also features a progress chart where you track your weight and also body measurements, blood pressure, fitness level, etc. Below is a picture of the workout journal that I purchased. The title is really lame, but it's very thorough, and even includes little "I did it!" stickers for days when you eat healthy and exercise. Still lame, but oh well.

The Biggest Loser

Last Tuesday I watched the second episode of the new season of The Biggest Loser.  I find the show to be very inspiration, as well as a learning experience.  The show has really obvious product placement, although I must be a sucker because whatever they tell me to buy, I buy.  Multigrain Cheerios, Extra Sugar Free Gum... Basically if Jillian Michaels or Bob Harper endorse it, I feel the need to have it. 

So I was browsing the NBC Biggest Loser website and came across the blog of one of the Biggest Loser nutritionist's, Cheryl Forberg.  Her blog includes healthy recipes, cooking tips, and even posts of the food diaries that past BL contestants have kept. You can also sign up for an e-mail newsletter from her blog that contains tips on nutrition, weight loss, and healthy living.

Meatless Monday

I signed up for an e-mail newsletter a while back for Food Network's Healthy Eats Site. To sign up for the newsletter yourself, you can follow this link. Anyway the newsletter gave me the idea to do Meatless Mondays.

According to MeatlessMonday.com,

Going meatless once a week may reduce your risk of chronic preventable
conditions like cancer, cardiovascular disease, diabetes and obesity. It can
also help reduce your carbon footprint and save precious resources like fresh
water and fossil fuel.

When thinking about going meatless, even for just one day a week, it's important to get your protein in other forms. I usually do this through egg whites, almonds, and greek yogurt. Beens, legumes, other nuts, and seeds also are alternative forms of protein.

Healthy Eating Includes Healthy Drinking

One of the easiest mistakes to make when practicing healthy eating is forgetting that what you drink is just as important. Back when I was heavier, I never gave what I drank any thought. I probably consumed an extra 1,000 calories a day (not to mention extra sugar) just because I neglected the caloric price of what I was drinking. And now, its hard for me to watch other people drink bottles of pop (soda for you now western PA people) knowing that they're consuming 300-400 calories and over 50 grams of sugar.

Ideally, most of your daily calories should be coming from food, not drinks, with the exception of milk. Drinks are not going to fill you up. They are basically empty calories.

The Calorie King

One of my favorite tools for eating healthy is CalorieKing.com.

Weight loss is simple math. You have to burn more calories than you consume. Part of this is knowing how many calories you are consuming. But not everything has a label. So CalorieKing.com can tell you that, and so much more.

Let's do an example. McDonald's french fries. A small 2.5 oz serving of McDonald's french fries has 231 calories, 11.5 g fat, 1.6 g sat. fat, 161 mg sodium, 29 g carbs, 2.8 g fiber, 2.8 g protein, and 9.2mg calcium. CalorieKing.com also does a calorie breakdown, which tells you what percentage of calories come from what. For McDonald's french fries, 50% of the calories come from carbs, 4% from protein, and 44% from fat. CalorieKing.com also tells you what you could do to burn off those calories. To burn off a small, 2.5 oz serving of McDonald's french fries, you could do 64 minutes of walking, 26 minutes of jogging, 19 minutes of swimming, or 35 minutes of cycling.

One thing that I like to do before I go to any restaurant is type the name of the restaurant into CalorieKing.com. A list of food from the restaurant will show up, with a certain number of stars beside the name of the food. The more the stars, the healthier the food. This way I can pick the healthiest option the restaurant has to offer before I go there.

Statement of Purpose

Ever since high school, both healthy eating and fitness have been a major interest in my life. After having major reconstructive foot surgery in middle school, I gained around 4o pounds from being non-weight bearing on each foot for almost a half a year at a time. I worked hard to lose that weight in high school, and I continue to research ways of staying healthy. I plan on chronicling my healthy eating and fitness journey in this blog. I will post tips, ideas, and suggestions relating to this topic that I have accumulated over the years and those that I continue to discover. I look forward to sharing my successes and failures I have or have had with healthy eating and fitness.

--Lexie