Six Ways to Make Your Resolutions Stick


By this time, many people have made their resolutions and declared their intentions for 2016.  If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.  The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail.  By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way.  As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year.  For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality.  But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions for 2016.  Here are some simple suggestions:

  • Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first.  Once you have reached your first milestone, set another attainable goal.
  • Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way.  Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable.  Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend.  Whatever it may be, determine exactly how you are going to accomplish your goals.
  • Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.”  To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared.  If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy….  So my healthier options need to be just that!
  • Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record.  This can be an online app, pre-portioned meals or any other tool that works for you.  By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this).  So keeping a record helps you stay on track.
  • Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later.  To combat this, make changes you can live with over the long term.  For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste.  (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either.  So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.
  • Be good to yourself. Not every day is going to be perfect.  Remember that you are human and there will always be highs and lows in your weight loss journey.  If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

 

bethjpgBeth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine.  She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management  and the Dietitians in Business and Communications dietetic practice groups.  Beth has served as a nutrition and food communications specialist for the Calorie Control Council for a number of years. She currently lives in the Southeast with her husband and three young children.

Take Control of Late Night Snacking


That time of night is finally here, when you can sit and just relax after a hectic day. Then it hits you, that craving for a snack. You have done fantastic eating healthfully all day, and then it feels as if it just falls apart at night.  You are not alone. Late night snacking is one of the most common challenges when trying to lose weight. These simple tips can help you take control of your night snacking habit.

  • Eat balanced meals throughout the day. Eating balanced meals can help you to meet all your nutritional needs for optimal functioning and promote satiety.
  • Don’t skip meals. Skipping meals puts your body on high alert that it may not have the fuel it needs and can drive you to over eat later. This puts you at high risk for consuming large dinner portions or overindulging in late night snacks.
  • Don’t keep snack foods in the house. When your resistance is low it can be hard to pass up easy accessible snacks. Keeping temptations out of your home is a simple way to break your late night habit.
  • Keep your hands and mind busy. Try activities like knitting, crosswords, playing computer games, or board games with the family. Keeping busy can help keep you distracted and not thinking about food.
  • Get your exercise. Exercise is not only good for health and weight management, but mood management as well. Exercise can be a great way to blow off steam instead of turning to snack foods.
  • Plan ahead. You can still enjoy a nice treat at night if you plan ahead for a low calorie snack that fits into your caloric needs for the day. These Red Velvet Cupcakes come in at only 160 calories by using stevia to keep sugar and calories low.

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Healthy Halloween


The scariest part of Halloween can be dodging all those sweet treats and candies if you are trying to watch your diet. Halloween festivities do no need to haunt your waistline.  Here are some Halloween season survival tips for a tricky situation.

 

Don’t go hungry. Have healthy and balanced meals throughout the day can help you control your sweet tooth while still enjoying the festivities.

Set limits. Only allow yourself one piece of candy of that left over candy per day to keep the calories down.

Avoid post-holiday sales. It can be tough to pass up that 50% off price tag, but your waistline will thank you.

Stay active. Stick to your workouts, get active with your kiddos, and take all opportunities to move to help burn off excess calories.

Track your calories. Being surrounded by temptations can make it easy to go overboard. Tracking your calories can help you stay aware of your limits and help stop holiday weight gain.

Ditch the left overs. Try to limit the amount of candy that lingering after the holidays to reduce temptations.


And if you are hosting the holiday festivities this year? Throw a party stocked with these spookily healthy treats that adults and kids alike will love.

Jackson Pollock Candied Apples – Apples do not have to be doused in caramel to be delicious. These apples are drizzled with chocolate for a light and tasty treat.

Healthy Candy Corn Snacks – These quick and easy fruit cups are a snap to make and will be the hit of the party.

Skeleton Dip – A DIY veggie tray is a fun way to include nutrient-rich veggies into the festivities.

Deviled Spider Eggs – Devilish delicious eggs are fun source of protein to help you feel full

Sugar-free red velvet cupcakes – You don’t need to skip sweet treats on Halloween when you can use stevia to help cut the sugar. Let your creativity run wild decorating your cupcakes.

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Fall Food Roundup

fall, stevia

Autumn is a special time of year. The kids are back in school, football is in full swing and you can find PSL (pumpkin spice lattes) everywhere! All of these things and the upcoming holidays often center around the menu and typically as we start to feel cooler outside many begin bundling up and adding layers to their wardrobes. Heavier soups and comfort foods are often being made for dinner to keep us feeling cozy. Fall is the pre-party to the holiday season. Many times this means our healthier state of minds fall to sideline and sometimes add to our waistlines.

In an effort to sustain the healthy eating habits many have adapted for summer we have compiled some recipes on Pinterest to help you put together a menu for any of your fall festivities.

Tailgating and Game Watching – Football is equivalent to good finger foods that are not only easy to eat but easy to prepare that way you can enjoy the game too! Some delicious game day options are Teriyaki Chick Wings with Hot Mango Dipping Sauce, Skinny Cajun Shrimp Skewers and a slow cooker recipe for Pulled Pork.

PSL Please – Pumpkin Spice Lattes are everywhere and beyond a latte there are plenty of pumpkin spice whatever you like recipes from cakes to oatmeal to cocktails! Want to get that pumpkin spice coffee taste minus the long lines? Here’s a recipe for a Pumpkin Spice Coffee Creamer, which is dairy free and sugar free as well as a Pumpkin Spice Latte here and here. There are plenty of uses for that pumpkin spice flavor such as this Chocolate Pumpkin Spice Protein Smoothie, Hazelnut Coffee Crème Brulee, and of course the traditional Pumpkin Pie.

Be sure to visit Stevia on Pinterest for more recipes made with Stevia!

What Does it Mean to Eat Nutrient Dense Foods?


Nutrient dense. Before I became a dietitian I always found this to be a confusing term. What are nutrient dense foods? Why are these important in a healthy diet?

Simply put, what determines the nutrient density of food is the amount of nutrients you get for the amount of calories. A nutrient dense food has lots of nutrients for the little calories. You want to look for foods that are rich in vitamins, mineral, complex carbohydrates, lean protein and healthy fats. Choosing nutrient dense foods can help you pack in the most nutrition while staying with your calorie limits.

Let’s get a bit more specific on what constitutes a nutrient dense food.

Vegetables & Fruits

These the power houses of nutrient dense foods. Vegetables and fruits are packed with vitamins, minerals, fiber, phytochemicals, and antioxidants and tend to be very low in calories.

Proteins

Lean meat cuts, seafood and poultry are excellent sources of protein, B vitamins, iron, and zinc. Protein is an important nutrient for muscles and skin and also can help you feel satisfied and full. Keeping your meats lean helps to keep the calories low.

Whole Grains

Whole grains like fruits and vegetables provide a variety vitamins, minerals, antioxidants and are an excellent source of fiber. Choose products in which “whole” is one of the first words in ingredient list to get the most nutrition from your grains.

Nuts & Beans

These are great protein alternatives that are brimming with nutrition. Nuts are a great source for healthy fats and beans are a wealth of fiber.

Dairy

Low-fat dairy products provide calcium and Vitamin D for strong and healthy bones. They also a great source of potassium and protein as well.

 

Get started today and try this delicious fresh fruit oatmeal recipe that uses stevia to keep calories low in this nutrient dense breakfast.

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

How Do You Use Stevia?


So you’ve decided it’s time to make some changes in your diet, and the excess calories have got to go. You want to stick to a more natural diet, so you’re ready to give stevia a try. You add it to your tea…and now what? If you are anything like me, aside from using stevia in my coffee and tea, I had no idea how else to use it. Turns out there are endless ways you can include stevia in your diet! The first step is to figure out the stevia equivalent to the amount of sugar you are looking to replace. The manufacturer of the brand of stevia you use should have made conversion charts available on their website. If you are not comfortable replacing all the sugar in your recipe, using a combination of reduced sugar and stevia can still help reduce calories. So now you know how much stevia to use; but where can you use it? The simple answer is anywhere! I’ve found some tasty recipes that are great examples of how you can use stevia in anything from drinks to entrees.

Dips

Dips are a very popular side dish for parties and a kid-friendly favorite, but they can be loaded with calories. Try instead making a lighter dip like this Maple Cream Dip.

Baked Goods

Baked goodies do not have to be off-limits when you are trying to reduce calorie and sugars. Stevia is a zero-calorie sweetener that you can cook with as well. Check out these delicious recipes that can allow you to enjoy a treat while staying on track:  Peanut Butter Cookies and Red Velvet Cupcakes.

Breakfast Dishes

You may only think about desserts and candies when it comes to counting the sugar in your diet, but sugar can be found everywhere—even at the breakfast table. Here are some healthy breakfast items that have replaced sugar with stevia:  Whole Wheat Oat and Apple Cranberry Muffin or Fresh Fruit Oatmeal.

Side Dishes

Dress up any meal with easy and light side dishes. Cucumber Salad and Baked Beans are a great place to start.

Condiments, Dressings and Sauces

Sauces, dressings and condiments can be a sneaky source of calories that we tend to overlook. Making them at home allows you to experiment and create tasty new dishes while controlling the ingredients. Green Apple Salad  and Honey Aioli could inspire your palate.

Drinks and Cocktails/Mocktails

Drinks can rack up calories pretty quickly. These refreshing lower-cal options, Strawberry Lemonade and Mocha Soymilk Frappe, are just a couple of ways to kick back and relax after a hard day.

Now that you have an idea on different ways you can use stevia let your imagination run wild! Replacing sugar in the recipes can help you enjoy a variety of foods without the guilt!

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Living Naturally with Stevia

Stevia spoon cropped

What exactly is stevia? Stevia is a South American plant, Stevia rebaudina, native to Paraguay that has been used as a natural sweetener for centuries. In Asia and South America, it has long been a common ingredient in products such as ice cream, breads, beverages and other tabletop products. China and Brazil are the countries where Stevia is primarily grown and harvested.

When shopping, you may see many products labeled “Stevia;” however, the word “stevia” actually refers to the stevia plant. The whole stevia plant is actually not sweet. Rather, it contains sweet components called steviol glycosides, which are extracted to create the Stevia-labeled products that you purchase. Steviol glycosides are approved for use in Australia, Brazil, China, Japan, Korea, New Zealand and Paraguay and is GRAS (Generally Recognized As Safe) in the US.

The benefit of stevia is that it is a naturally occurring sweetener that is between 250 and 300 times sweeter than sucrose. Since stevia is much sweeter than sugar, it requires a lot less of it to reach the same level of sweetness than sugar. Stevia also contains zero calories, making it a great option to sweeten foods and beverages with fewer calories. Furthermore, research has shown that stevia does not add calories or carbohydrates to the diet, nor does it affect blood glucose or insulin response. This makes it a great natural sugar alternative for diabetics or for those just looking to reduce extra sugar in their diet.

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Managing Diabetes With Help From Stevia


Diet and exercise are important lines of defense when it comes to maintaining good health with diabetes. Making the needed changes to your diet can feel overwhelming when you first receive your diagnosis of diabetes or pre-diabetes, and many people mistakenly believe they have to give up their favorite foods to maintain good blood sugar control. That is not necessarily the case—many can still eat the foods you love by following a balanced, carbohydrate-controlled diet.

I have to avoid sugar to control my diabetes” is a common misunderstanding for many who live with the condition when they begin making necessary changes in their diets. But controlling the total amount of carbohydrates is the truth of the matter. Sugar is just one source of carbohydrates, which are also in starchy foods, dairy, and even fruits. It is actually very important for people with diabetes to consume carbohydrates with every meal, but they need to be cognizant of the amount and control their portions. The doctor or registered dietitian working with a diabetes patient can help create a meal plan to map out the appropriate carbohydrate levels for that specific patient.

How can I eat the foods I love if I can’t have sweets?” is another common question. Luckily there are alternatives to sugar that offer the desired sweetness of certain foods without the excess sugar and calories—one of these being stevia. Stevia is a zero-calorie sweetener that is up to 300 times sweeter than sugar, which means you have to use very little of the sweetener to create the same level of sweetness.

Also, since stevia does not contain carbohydrates, it does not affect blood sugar or insulin levels, making it a great option for people with diabetes. There are many products available that contain stevia, including soft drinks, teas, yogurts, baked goods, cereals, and many more. You can also buy stevia individually in bags, packets and other forms in your local grocery store.

Want some ideas on how you can use stevia in your diet? Here are some recipes to appease your sweet tooth while taking charge of your health!

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Summer Barbecue Tips


As a registered dietitian, I hear it all the time from clients ….”I was doing great until I went to a BBQ this weekend.” Summer barbecues do not have to mean taking a hiatus from healthy eating. Many of your traditional BBQ foods can be heavy and calorie laden, but with a few tricks and some creativity you can plan a delicious and healthy spread that will please everyone.

Switch Out the Full Fat Meats

Ribs, sausages and burgers are popular stars at any barbeque but are high in fat and calories. Try leaner fare like chicken, fish or turkey sausage. Try these marinades using stevia can help you cook a tender and tasty grilled chicken that everyone will love.

Give Your Side Dishes a Makeover

Simple substitutions can help make side dishes a lot easier on the waistline. Traditional baked beans get made over in this recipe by using stevia to replace the sugar.

Experiment with Veggies and Fruits

Meat is usually what comes to mind when you think BBQ, but veggies and fruit can really shine on the grill. No one can resist colorful veggies fresh off the grill. This delicious grilled veggie recipe will have you looking like a gourmet griller.

Enjoy Getting Creative with Drinks

It can be a nice to enjoy a cold and refreshing margarita or mojitio on a hot day, but these can add up the calories quickly. This margarita using Truvia comes in at only at 105 calories!

Get Moving

We tend to focus on the food when it comes to barbequing, but this is a great time to active with friends and family to burn off some of those calories. Go for a dip in the pool, play some ball, or dance the night away. Calories out for those calories in can help you survive a back yard BBQ with no weight gain.

Now go and enjoy a healthy, BBQ filled summer!

 

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

What is a Calorie?


So, what exactly is a calorie? A calorie is the amount of heat required to heat 1 liter of water by 1 degree; basically a measurement of energy. In reference to food, calories are the amount of energy that food will provide. For example an orange is 45 calories and therefore will provide you with 45 units of energy. We all need calories to fuel us for daily living, but calorie needs can vary based on the individual.

How do you determine your calorie needs? Calorie needs are affected by many factors such as height, weight, metabolism and activity level. There are many equations that can help you estimate your own individual calorie needs and the Mifflin St. Joer equation is commonly used by doctors and dietitians.

What does calories have to do with weight? The body is very effective at managing emergency situations that put your health at risk. If you consume too many calories the body will convert those extra calories into fat so that is can be stored away for future use. If you maintain a normal weight you probably fluctuate from overeating to under eating all the time; the body is continually using and restocking fat stores. However, the body has no limit on the amount of fat it will store away. Therefore, consistently exceeding your calorie needs are going to cause your weight to climb.

How to lose the weight? The trick is to start cutting calories slightly below what you need so that body will utilize your fat stores. It is recommended to determine your calorie needs and then reduce by 250-1000 calories to start losing weight. A safe rate of weight loss is about ½-2 lbs per week. It can be tempting to go very low in calories to lose weight quickly, but this very hard for people to maintain long enough to lose the weight. You also want to be eating enough calories so that your body can function at its full capacity as well. It recommended to not go below 1200 calories when trying to lose weight.

What are some ways to cut calories to lose or maintain weight? Try eating nutrient dense foods like fruits and vegetables. The foods pack a lot of nutrition for little calories to help you stay full while cutting calories. Reduce high fat foods which can cause your calories to add up quickly. You can also use sugar substitutes like Stevia, to cut out calories and extra sugar.

Get started reducing calories today and check out the low-cal/low-sugar recipes using Stevia, like this one for peanut butter cookies!

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.