The Peanut Gallery

The holidays bring a lot of nutrition related concerns and questions up, so I'm used to getting questions about portion sizes, how to eat out, what to do about alcohol, etc. But one of the most consistent questions that I've been getting this year is how to deal with the peanut gallery. It seems like a lot of you are facing nosy friends, family members and some people you don't even know who are butting into your food choices and looking at your plate at parties.

This is really common, but very annoying. People by nature are curious. They hear you are on some new fitness program or see that you've been losing weight and all the sudden you are the poster child for what they should be eating too. Or you get the opposite effect, the "But it's Christmas" or "Oh come on its just one cookie" or "You've been so good all week, reward yourself". Those people may be trying to support you or give you a pat on the back but what they are really doing is bringing you down and tempting you. Misery loves company. I mean, who likes to overeat and drink alone?

So what do you do?

The best solution is a one-liner. Come up with a simple sentence that kindly but firmly says "mind your own business".

For example:

"These are the choices I need to make to reach my goal, its just the way it is...so I'd love your support!"

"I just have to be a little more focused on what I'm doing right now. When I'm at my goal I'll get to be more relaxed about it."

"It's being strong in these situations that's going to get me where I need to be, so quit negotiating with me and support me!"

Be honest with your friends. Food is a personal thing, but its also a very public and social thing so don't be surprised that people are paying attention to what you are doing...be armed!

Happy Holidays!

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Restaurant Portions

The Scene: The Metropolitan Grill

The Situation: A Birthday Dinner

The People: Family and Fiance

Choice #1: 17 oz "The Met" Prime Bone-In Filet with Mashed Potatoes

Choice #2: 4 oz Filet Mignon with Asparagus, Gorgonzola and Beets

Im sure you know by looking at the picture what the appropriate choice would be for most people, but consider the social setting around you, consider how you order both...

Choice #1 just takes a simple "Ill have the Prime Bone-In Filet with Mashed Potatoes".

Choice #2 takes separate steps - first you have to find someone at your table who is willing to split an entree with you. Luckily my sister-in-law is a health rockstar and was all for it. Then you have to proceed to explain to the waiter that you and your friend will be sharing the 8oz filet and side of asparagus and beets. On top of the peanut gallery at the table that may ask why you are splitting the smallest steak on the menu.

In nutrition reality, an appropriate portion of protein for the average person is about 4-6 ounces cooked. Meaning that the smallest steak on most steakhouse menus is almost double what you need. And Choice #1's steak, a bone in 17 ounces is just more than anyone needs.

As far as sides, like potatoes or pasta or rice or some other starch, the general rule of thumb is that 1/2 cup would be one full serving of carbohydrates. The mashed potatoes in Choice #1 is about 1.5 cups, meaning you are now eating 17 ounces of steak with 3 full carbohydrate servings. On top of the wine you may be having...

All in all the decision is completely personal and up to each of us. There is no "right" or "wrong" choice, but its all about moderation and balance. Maybe you chose #1, but you might not go to The Met very often and you may eat like Choice #2 all the time. But I think its important to educate the public on proper portion size because if we just went by what we are served in restaurants...well then we would have quite the obesity problem in this country!

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Crave Health Branding

Crave Health is ready for an official launch here in 2011! We are opening more appointment times and able to take on more patients, so we thought getting a great solid brand together would be a great step. First step: Logo Design.

Any thoughts on these new logo concepts? Any favorites, likes or dislikes?

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Thanksgiving Dinner

DO NOT PANIC!

Thanksgiving is just like any other day, we eat, drink, spend time with friends & family and enjoy and be thankful for the life we have. There just happens to be some specific food items that are associated with this particular holiday - foods that tend to make people nervous! The key is to relax and go in with a plan.

Just accept that the meal will be larger than normal, but this happens once a year so get over it, but don't throw it out the window either.

1) Take more turkey than you are used to taking.

Aim for about 5-6 oz of turkey (about 2 decks of playing cards). Turkey is a great source of protein that will help keep you full and promote stable blood sugar levels throughout the day.

2) Make sure there is a Non-Starchy Veggie on the table and on YOUR plate.

Most Thanksgiving tables have no garden veggies to be found! (Unless its a green bean casserole full of cream-of-mushroom soup and fried onions). Bring a brussels sprouts dish or even a green salad this year, and fill about 1/2 your plate with it. Yep, half.

3) Choose your Carbohydrates Carefully.

The issue with Thanksgiving dinner is the amount of carbohydrates present. You have the stuffing, mashed potatoes, sweet potatoes and yams, cranberry sauce, alcohol, pies, crackers, rolls, etc, etc, etc.

**Plan for 300-400 calories of your meal to come from your carbohydrate choices.**

Think about what you really want to spend those calories on, and avoid the things you can have anytime (like the rolls or regular corn).

1/2 cup of Traditional Stuffing: 120 calories

1/2 cup Mashed Potatoes: 150 calories

1/2 cup Sweet Potato (plain): 100 calories

1 Dinner Roll (tennis ball size): 130 calories

1/4 cup Cranberry Sauce: 110 calories

1 slice Pumpkin Pie (small slice): 230 calories

1 slice Pecan Pie (small slice): 450 calories

5 oz Red or White Wine: 100-130 calories

1 cup Egg Nog: 350 calories

1 cup Hot Buttered Rum: 300 calories

So choose wisely, enjoy your meal and time with friends and family and be thankful for the ups and downs that you are given in life. Its all for a purpose.

Happy Thanksgiving!

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Unbearable Lightness

Portia di Rossi aka Portia deGeneres has written an autobiography titled "Unbearable Lightness" which touches on her struggle with anorexia and bulimia as well as her sexuality. The book was released to the public on November 1st 2010, and I bought and finished it that week.

The book is an open and honest account of her daily struggles with shame, drive and the insanity that comes with obsessing about body weight and living for other people.

As an eating disorder specialist it is interesting to hear different accounts of how people cope with the illness of anorexia, bulimia or body dysmorphic disorder. Reading this book was like hearing the account of any number of patients in my office - the stories are all so similar, but from the inside, each person feels as if he or she is the only one that feels this way or thinks this way or acts this way. Some are ashamed of those thoughts and behaviors and some are proud of them. That's the bizarre world of an eating disorder.

She does reveal numbers, which some in recovery choose not to do, since those who are active in their disorders tend to use those numbers as a goal or a new record to beat. She reveals things like her highest and lowest weight, number of calories consumed in a typical restrictive day and number of times she binges, purges and hours spent at the gym. Obviously if you see these numbers as a personal challenge...you my friend, belong in my office.

Its a must read for anyone who struggles with body image, anyone who has a child and anyone who is active in their own disorder.

A+ Rating from this ED dietitian!

Pick it up from itunes or ibooks or from Amazon:

http://www.amazon.com/Unbearable-Lightness-Story-Loss-Gain/dp/1439177783/ref=pd_nr_b_16?ie=UTF8&s=books

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Update on the Potato Guy

So I was sitting at "bin on the lake" a Kirkland wine bar with my girlfriend Kim for dinner during restaurant week on Wednesday night and she asked me "what ever happened to that potato guy?" which reminded me that I need to update you all on the progress! Kim also told me that she actually reads my blog, which is AWESOME and made my night - thank you Kim!

So the basic outline is that he will be eating only potatoes, no toppings, nothing else, from October 1st - November 29th.

He started the diet at 197 lbs and 73.5 in tall making his BMI 25.6 kg/m2 (which is just barely considered overweight). His lab results are here:

Chris Voigt's Pre-Potato Physical Lab Results

He has Pre-Diabetes with a high blood glucose at 104. (Goal = Less than 100)

He has high cholesterol with a total cholesterol of 214. (Goal = Less than 200)

He is aiming for 2200 calories per day but is having a hard time getting in that many because, well he is only eating potatoes and there's only so many potatoes a person can handle! But after the initial couple weeks he was back closer to 2200. And, he's been advised to eat potato chips and french fries in order to get some essential fatty acids that the potatoes arent providing him.

Very interesting! Check out the day-to-day blog: http://20potatoesaday.com/blog.php

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Seattle Restaurant Week

I love food. Obviously.

Despite what you may think I am not the food police and I do eat a wide variety of foods. If you catch me in the grocery store with chocolate in my cart or catch me ordering a beer at a Sounders or Husky game don't be surprised! And don't be mad either! I eat a variety of foods in moderation and balance. You'll also see tofu and kale in my grocery cart.

This is one of those weeks you may catch me. Its Seattle Restaurant Week!

October 17th-28th

(except Fridays & Saturdays)

10 Days.

Over 100 Restaurants.

3 Courses, $25.00

Check out these pics from our excursion with our good friends Ally and Abe, to Palace Kitchen - a Tom Douglas fave on 5th Avenue... Palace Kitchen

Course #1: Hot Smoked Black Cod

Course #2: Pan Roasted Alaskan Halibut

Course #3: Mexican Chocolate Cake with Jalapeno Marshmallows

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Chicken Nuggets

In case some of you didn't see this picture the Crave Health Facebook Page...here it is for you on Blogger.

If this doesn't stop you from going through the drive thru - then we have quite a bit of work to do!

"Mechanically Separated Chicken" is the actual name for this pink paste that looks nothing like chicken. Eventually this pink paste will be shaped into little boots, fried and placed in Happy Meals around the world!

Clear explanation of Mechanically Separated Meat: http://en.wikipedia.org/wiki/Mechanically_separated_meat

Lets choose something else for lunch today shall we?

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Holy Potatoes...

Potatoes are a carbohydrate.

Potatoes are a complex carbohydrate.

Carbohydrates are various forms of sugars.

The brain runs on carbohydrates.

Excess carbohydrates are stored as fat.

Potatoes contain vitamins and minerals.

All this being said, do I think this is a good idea? No.

www.20potatoesaday.com

The Executive Director of the Washington State Potato Commission is going to eat only potatoes for 60 days straight. This escapade began on Friday October 4th. Potatoes aren't unhealthy, as I've demonstrated with the facts above, but eating a diet strictly made of carbohydrates without a balance of other nutrients, vitamins and minerals sure is.

Lets watch and see what happens...

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Free Dietitian Appointment

Hershey's is the last company that you would think would promote nutrition, health and dietitians...but low and behold, they are!

Hershey's has 2000 free certificates available to anyone on their website, promoting their new campaign "Moderation Nation". Clever.

1) Go to http://www.hersheys.com/moderationnation/connect.aspx

2) Search for an RD in your area - or just skip this part and write "Ashley Harris, RD, CD" on the certificate.

3) Bring the certificate to any Registered Dietitian (it MUST be an RD, "Nutritionists" don't count and wont be covered) for one full hour appointment, paid for by Hershey's. Offer open through March of 2011.

The dietitian or the client will then submit the certificate along with a copy of the clients drivers license to the Hershey's address for full coverage up to $250 for a one hour session.

Now there really isn't any excuse for you to not make an appointment. You'll learn something, and its free.

---

Okay and just to explain my view on this...I don't like when corporate companies like candy, soda, cereal, etc try and partner with health care because I think its contradictory and just a blatant conflict of interest - yes I'm saying I don't agree with ADA sponsorship. BUT...when anyone actually goes out of their way to promote Registered Dietitians, who are the nutrition and food experts to give FREE nutrition care to ANYONE...then I'm all for it. I still wont be happy if you tell me you are eating Hershey bars, but Ill thank the company for paying for your visit.

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Health Food at the Mariners Game

Hummus Plate with olive tapenade, hummus, bell peppers, feta cheese, tomatoes, cucumbers and whole grain pita slices with a veggie dog on the side....$12.50.

Feeling full and having fun without killing your arteries....priceless.

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Back to School Nutrition

Tweaking some of the favorites

Bring or buy? What to pack? Snacks? Soccer practice?

There is so much planning involved with food away from home that its important to know where to start and how to make the process as easy and as healthy as possible.

1) Keep “buying” school lunch to 2-3 days maximum.

The independence that comes with buying school lunch is a good thing. For a student, having money in their possession and getting to choose whatever they want is a step towards independence and confidence. There is a social aspect and a health aspect here. Make sure your child understands what components they need at lunch:

· Carbohydrate or Starch – For energy, brain boost and blood sugar
· Lean Protein – For blood sugar stability and satiety
· Healthy Fat – For satiety
· Non-Starchy Veggies – Vitamins, Minerals, Water & Fiber

2) Breakfast is non-negotiable.

So make it balanced, nutritious and fast. You’ll need:

· Lean Protein
· Carbohydrate or Starch
· Healthy Fat

**NO CEREAL & MILK.
**Try a flavored, 0% fat greek yogurt with 1/4 c of nuts or seeds for a fast grab & go option.
**English muffin with a Morningstar Patty, 1 slice cheese and 2 tsp butter for a quick made- at-home breakfast sandwich
**Protein Smoothie: protein powder, 1 cup fruit, 1T Peanut Butter, water + ice

**Breakfast Parfait: 0% Fat Plain Greek yogurt with layers of berries and whole grain cereal

for a fun option.

3) Dessert is not a daily meal.

So don’t pack it in their lunch every day! If you are the one packing the lunch then you are the one setting the examples and creating the habits. Desserts should not be an everyday occurrence despite what you may be used to. They will get enough energy and carbohydrates from their sandwich bread, fruit, jelly, etc.

4) Have your kids EAT their calories, not DRINK them.

Juice, soda, hot chocolate, or any other liquid beverage that has calories listed on the back shouldn’t be a staple in your home or in their meals. An appropriate serving of juice is about 4 oz or ½ cup. When was the last time you saw someone drink just 4 oz of juice? Liquid calories go down fast and don’t fill you up.

Better options are:
· Plain Water (adding lemon, lime or orange slices to the bottle)
· Sparkling Waters like Perrier
· Flavored Sparkling Waters like Talking Rain (find ones flavored with fruit essence, not

artificial sweeteners)
· Flavored Flat Waters like Hint – no artificial stuff
· Adding cucumber or mint or basil to flat water
· Pre-Flavored Mint waters like Metromint

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Return of the Dietitian

Ok, so the handful of you that actually read my blog might have noticed a little inactivity lately...I've been a little distracted with all the excitement going on.

On a personal note - I got engaged!

Tyler proposed in Lake Chelan on May 1st and since then I have had weddings on the brain!

But I am coming back to blogging this fall with the first post about "Back to School Nutrition" so stay tuned and I promise I didn't leave!

Blessings,

Ashley

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Kirkland Health Fair

Saturday June 19th, 9am-7pm

FREE!

Crave Health will be present with Free Nutrition Information at the booth!

www.KirklandHealthFair.com

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Lettuce Linked to E coli

Lettuce in 23 states recalled over E. coli fears: Shredded romaine, ‘grab and go’ salads linked to 19 cases of the illness

Freshway Foods of Sidney, Ohio is recalling lettuce sold under the Freshway and Imperial Sysco brands in 23 states and the District of Columbia because of an E. coli outbreak that has sickened at least 19 people, three of them with life-threatening symptoms.

See the full article here: http://www.msnbc.msn.com/id/37005016/ns/health-food_safety/?Gt1=43001/from/ET

The lettuce was sold in: Alabama, Connecticut, the District of Columbia, Florida, Georgia, Illinois, Indiana, Kansas, Kentucky, Maryland, Massachusetts, Michigan, Missouri, New Jersey, New York, North Carolina, Ohio, Pennsylvania, Rhode Island, South Carolina, Tennessee, Virginia, West Virginia and Wisconsin.


In order to prevent contamination in your food – always wash your salad greens and produce no matter what! If you re-wash the “pre-washed” lettuce, you’ll likely prevent getting sick in some of these contamination cases. Once, I found a bug in my “washed 3 times organic salad mix”, so it’s worth the extra 5 mins!

Blessings,

Ashley

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It's Baseball Season!

When I think of baseball season in Seattle I see Ichiro, Griffey, fresh cut grass, kids in baseball caps and a giant pile of garlic fries or “rally fries” as the locals like to say. Add to that a few beers and a jumbo hot dog and baseball season is officially underway!

Watching the game with your friends and family is something that I encourage you to do, and with the lineup with have this year, the Mariners might just have a shot at a winning season! But you may want to pack more than a blanket and a glove, because there are plenty of savory meals waiting to tempt you at Safeco. (As you can see behind me in the picture, I went for the light beer...)

1) Hot Dogs
Americans will eat enough hot dogs at major league ballparks this year to stretch to and from Citizens Bank Park in Philadelphia and Tropicana Field in St. Petersburg, Fla., the two sites of the 2008 World Series. (Source: National Hot Dog and Sausage Council)

In 1893 a local German bar owner - and also the owner of the St. Louis Browns MLB team - came up with the idea to sell these easy-to-eat hot dogs in baseball stadiums. The popularity and ease of this meal makes it a fan favorite from Wrigley to Safeco. Hot dogs are made using a variety of different animal proteins (pork, beef, and poultry) most often from a process called “Advanced Meat Recovery” or “Mechanically Separated Meat.” The USDA does regulate the labeling that goes along with these processes and all meats and meat byproducts (heart, kidney, liver, etc) must be listed on the ingredient label.

The average hot dog contains: 250 calories, 14 grams fat, 770 mg sodium, 21 grams carbohydrate and 9 grams of protein.

2) Safeco Field Garlic Fries
The infamous garlic fries of Safeco Field come from a little stand called “Grounders” which is actually owned by Ivar’s. ESPN’s senior writer Jim Caple gave Safeco Field concessions a “5+++” out of 5 in the rankings of 30 stadiums across the country, noting the Garlic Fries as the signature concession item. In 2006 there were 183,000 orders placed for these smelly potatoes.

French Fries are deep fat fried potatoes (you knew they came from potatoes right?). Most companies used to use trans-fat oils to fry in but with the change of most cities regulations, restaurants have had to find alternative oils to fry in. Most choosing coconut or palm oil. But coconut and palm if you recall are both sources of saturated fat, which leads us right back to where we started. Neither are necessarily “good” for someone struggling with high cholesterol; however any avoidance of trans-fat is a good thing for anyone.

A serving of Garlic Fries provides: 455 calories, 43 grams fat, 2322 mg sodium, 77 grams carbohydrates and 9 grams of protein.

3) Beer
Beer and baseball games seem to go hand in hand in people’s minds. It’s important to understand what alcohol does to your metabolism so that you can make informed decisions like “Do I really need the Jumbo Hot Dog, Garlic Fries AND the Pyramid Hefeweizen?” Probably not.

In your body there is one organ that owns alcohol metabolism and that is the Liver. Tap your side and say thank you every once and a while. The problem is that the liver is kind of the “dummy” organ because it really only likes to do one task at a time. Unfortunately another major job responsibility for the Liver is Fat Metabolism. There is a priority list, and toxins (which include alcohol) always take top priority. That means that whenever there is alcohol in your system your liver has to stop metabolizing fat and start metabolizing the toxin. This is why it’s rare that people can drink while trying to lose weight. It just makes it that much harder.

The average regular beer such as the Safeco favorite, Pyramid Hefeweizen (12 oz) contains: 145 calories, 0 grams fat, 0 grams sodium, 11 grams carbohydrate, 0 grams protein.

Some better choices at Safeco:

· “The Natural” at Section 132 is an organic vendor that sells everything from garden burgers and veggie-dogs to hummus platters, vegan soups, fruit smoothies and offers allergen-free foods as well.

· “Rice n Roll” at section 136 offers miso Soup edamame and brown rice sushi upon request.

· “Thai Ginger and Intentional Wok” at Section 133 has veggie stir fry and other Asian-infused dishes that a few “sauce on the side” requests can help.

· Ordering “light” beer over “regular beer” can save you 50 calories a pop.

· Always bring a backup option like a favorite protein bar or a bag of peanut butter pretzels just in case you are a little hungrier than you thought. You can bring sealed food items into Safeco.

Now get out there and support your local sports team this weekend! And remember that you can still enjoy your food, even if you’re being more conscience about your decisions.

Blessings,

Ashley

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Have an Egg-Cellent Easter!

Happy Easter everyone! Although Easter is about much more than bunnies, baby chicks and eggs - nutritionally, eggs seem to be the obvious choice for a nutrition education piece :)

Egg Types

Standard Eggs – Come from hens kept in cages, usually indoors with artificial lighting. Fed a high protein diet and are given antibiotics to help prevent disease.

Barn-Laid Eggs – Hens live indoors in a barn but are kept in pens rather than enclosed cages. Same high protein diet and antibiotic use depending on the farmer.

Organic Eggs – Hens have outdoor access to natural vegetation during the day and are fed an organic grain diet. No antibiotics or hormones used and will usually have a lighter colored yolk.

Free-Range Eggs – Hens have access to natural vegetation outdoors daily and spend night time in open barns without cages or pens.

Omega-3 Eggs – Hens are fed a special omega-3 rich vegetarian diet that consists of canola, linseed and flax seed. Their eggs contain higher levels of omega-3 fatty acids than other types of eggs. These hens still may be kept in cages with artificial lighting, depending on the farmer.

Colored Eggs – Brown, White, Blue, Green, Tie-Died, egg-cetera. The color of egg has nothing to do with the nutritional quality; the color does not indicate more or less nutrients. The color of the egg shell comes from the breed of chicken that lays it. Some American chickens will lay dark brown or white eggs, where most Mediterranean breeds will lay white eggs. “Easter Egg Chickens” can lay blue, pink, green and even multicolored eggs. But the shell has nothing to do with the nutritional quality.


Size and Grade

Straight from the USDA Guidelines


AA – The shell must be clean, unbroken, and practically normal. The white must be clear and firm so that the yolk is only slightly defined when the egg is twirled before the candling light. The yolk must be practically free from apparent defects.

A – The shell must be clean, unbroken, and practically normal. The white must be clear and at least reasonably firm so that the yolk outline is only fairly well defined when the egg is twirled before the candling light. The yolk must be practically free from apparent defects.

B – The shell must be unbroken, may be abnormal, and may have slightly stained areas.
Eggs having shells with prominent stains or adhering dirt are not permitted. The white may be weak and watery so that the yolk outline is plainly visible when the egg is twirled before the candling light. The yolk may appear dark, enlarged, and flattened, and may show clearly visible germ development but no blood due to such development. It may show other serious defects that do not render the egg inedible. Small blood spots or meat spots (aggregating not more than 1/8 inch in diameter) may be present.


Eggs come in 6 different sizes as well, according to ounce weight:
Jumbo, Extra large, Large, Medium, Small and Peewee


Nutrition Fast Facts:

*A large egg provides 6 grams of protein: 3.6 g from the White and 2.7g from the Yolk

*Eggs have the highest quality protein in the food supply with the amino acid pattern almost matching the human requirement for essential amino acids

*Digestibility of egg protein is 97%. This means that 97% of the egg protein is absorbed as amino acids, which are available for new protein synthesis and replacement of lost protein

*Cooked egg protein is more digestible than raw egg protein. Cooked=90.9% and Raw=51.3%. (So stop drinking raw eggs and trying to be like Rocky…)

*The biological value of egg protein is 94%. Biological value is a measure of the rate at which the protein in food supports growth. Eggs and milk have the highest biological value and provide more amino acids for growth and tissue maintenance than even meat, including beef, chicken, pork and fish.


So…to Yolk or Not to Yolk?

Those with high cholesterol (you know who you are) need to be careful of their daily intake of dietary cholesterol. Our bodies make cholesterol as it is, so we technically don’t need to eat it, however there are lots of food that do contain cholesterol, all of which are animal based foods (meat, dairy, fish, eggs). The National Cholesterol Education Program (NCEP) recommends consuming less than 200 mg of dietary cholesterol each day. An egg yolk from a large egg contains about 210 mg, where the White doesn’t contain any. So you have a choice, you can eat your whole egg as long as you watch other sources of dietary cholesterol, or you can avoid egg yolk until you get your blood cholesterol levels back to normal. The choice is yours!

Enjoy your Easter egg coloring, time with friends and family and always be thankful for what you have.

Blessings,

Ashley

Sources:
United States Standards, Grades, and Weight Classes for Shell Eggs
AMS 56 - July 20, 2000
Egg Nutrition Center, Park Ridge, IL, enc@enc-online.org
Purdue University Cooperative Extension Service, West Lafayette, IN. Animal Sciences, Choosing a Chicken Breed: Eggs, Meat, or Exhibition. Doug Akers, Pete Akers and Dr. Mickey A. Latour

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Revolutionary Solution to Sugar Cravings

Although seeming too good to be true, new research gives us a solution for those patients that struggle with sugar addition or the typical "sweet tooth."

April, 2010

"Researchers in Houston, TX working within NASA's abundance of laboratories have released a long awaited technology that allows the pleasure center or "reward center" of the human brain to be activated and cued without actually engaging in activities that normally trigger that euphoric release."

What does this mean for the field of health and nutrition?

One of the biggest struggles for my clients trying to lose weight or maintain a healthy lifestyle is avoiding tempting foods. Most people communicate that sugar is the number one trigger food that they desire and also have trouble staying away from. Studies show that sugar can have the same effect on the human brain that heroin does, in the sense that you get that euphoric "high" and calming sensation just by eating sugar. Now the sensation isn't necessarily a bad thing, its giving in to that sensation all the time that causes weight gain over time and high sugar intake. We can build up a tolerance to sugar just like we do alcohol, and pretty soon we need 3 cookies instead of 1 and then 5 instead of 3... and the pattern continues.

This new technology in a way can trick your brain into thinking that you are in fact engaging in an activity that would normally hit that reward center, with out actually doing it. Obviously, a lot of people and companies may use this technology to sell more product or drive more consumers to their food, one of the major investors right out of the gate was Ben and Jerry's Ice Cream. To better demonstrate this on a nutritional level they have used the technology within ice cream, which is now fully accessible on their website:

http://tinyurl.com/4r4axv

Let me know what you think! It might just be the future for pracitioners like me to use technology like this!

I will post more information as it becomes available for use in clinical practice.

Blessings,

Ashley

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The Missing Piece

Okay I know I said there is no "secret" to weight loss or health, and there isn't. But this is the closest thing to a secret mostly because dietitians know about it and most other people don't - its the missing piece that 90% of people don't understand.

• Its why Ive seen people cut their calories dangerously low and workout like crazy and still not lose weight.
• If you don't do it, your risk of Type 2 Diabetes increases.
• Its the reason some people are starving throughout the day even though they eat and eat and eat.
• Its the cause of mood swings, irritability and even nausea.

Ready?

Being healthy encompasses 2 parts.

1) Calories in, Calories out.
Everybody knows this one. Eat less, move more. Makes sense.

2) Balance and Pattern.
Nobody knows this one. What to eat and when to eat it. This is "the secret".

Throw out all the information in your brain that you've read about random food-pairing, not eating after a certain time, snacking is bad, etc, etc. Because all that's going to do is confuse you.

In the simplest way I can think of to say it: "Don't Eat Carbohydrates Alone."
That can be taken 2 ways, either don't eat just carbohydrates (which applies since you need variety in your diet) and also the way in which I meant it "never eat a carbohydrate food by itself, it needs a pal - Protein or Fat - to go with it."

Why?
Because carbohydrates are the one food group responsible for spiking your blood sugar levels. Carbohydrates are also the preferred source of fuel for your brain and your organs - meaning they are IMPORTANT and you NEED them! Don't cut out carbs, you'll just end up grumpy and dumb. First of all carbs are just anything that contains sugar (basically) whether its natural sugar, refined sugar, starchy sugar. Its a carb. (hint: anything that ends in "-ose" is a sugar. Lactose, Fructose, Maltose, Dextrose, Glucose...) Which makes carbs a confusing food group. Because that puts cupcakes and apples in the same group.

So when you eat a carb, your blood sugar levels (glucose) goes up. Your organs (Liver and Pancreas) are responsible for keeping your glucose levels within a nice little stable window. But high intakes of carbohydrates all at once (huge portion sizes or a very concentrated source of simple carbohydrate like desserts/candies, fruits, honey) can spike your glucose levels very fast and very high, making your organs work double-time to try and stabilize them. Too much of this and your organs will grow tired and burn out - causing a little disease we like to call Type 2 Diabetes - thats right, its not just about overweight anymore. Now its not the carbs that cause the disease, its because you're eating too many and eating them all alone.

Riddle me this... "What goes up, must come _________?"

When your glucose level spikes that high, that fast its going to come crashing down. The rate at which it falls and how low it falls causes your body to panic. So the body signals you to do what? Bring it back up again. And what brings your blood sugar up again? Carbs. Welcome to the vicious cycle of sugar and carb cravings, all day hunger and eventual Pre or Type 2 Diabetes.

Adding the protein or fat with the carb causes the blood sugar to come down nice and slow so that you dont get the fast crash or the low dip.

How?
Easy fix! Always eat a carbohydrate with a protein or a healthy fat.

Good Ideas:

• Fruit (C) + Nuts (F)
• Fruit (C) + Cheese (P)
• Rice (C) + Salmon or Chicken (P)
• Pasta (C) + Meat Sauce (P)

Bad Ideas:

• Cereal (C) + Milk (C)
• A piece of fruit alone for a snack
• Pasta (C) + Marinara (C)
• Toast (C) + Jam (C)
• Yogurt (C) + Fruit (C) + Granola (C)

For more specifics see my post on "The Plate Model" which outlines this concept in more depth with a visual...http://crave-health.blogspot.com/2009/02/portion-sizes-vs-serving-sizes.html

Eating with this balance and making sure you don't go more than 4 hours without eating will dramatically change your life and will also improve the way your body digests and metabolizes. Pretty soon you'll be a fine tuned machine :)

Some hidden gems to try: (and no I don't get paid for promoting brands these are just ones I happen to like that I'm sharing with you as a friend!)

Great balanced snack all in one: Flavored Greek Yogurt

Good fast breakfast protein: MorningStar Veggie Sausage Patties

I swear they don't taste like soy/beans/vegetarian products.

Awesome with some peanut butter on them: Lundberg Brown Rice Cakes

Now get out there and conquer your day!

Blessings, Ashley

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Dieting

National Nutrition Month 1st Hot Topic: Dieting.

In all honesty, the most frustrating thing about being a dietitian and having all of the knowledge I have in my brain about food, body chemistry, physiology and metabolism, is knowing in my heart of hearts that there is no secret. There is no secret to losing weight, gaining weight, or even to being healthy. The big picture is one that everyone already knows – eat with balance, variety and moderation – and move your body. SO FRUSTRATING!

The second most frustrating thing is something that happens to me a lot when I am out in public without my “Food Police” uniform on (I’m just kidding I don’t really have a uniform, but it sure feels like it sometimes when you sit in my office – sorry about that). People always ask “so, what do you do?” and sometimes I’ll tell people right off that bat what I do but other times I’ll go ahead with an answer like “Oh, I’m in healthcare” or “I own a small business”. Just to avoid the following scenario:

Example Person: “So what do you do?”

Ashley: “I’m a registered dietitian”

Example Person: “Oh my gosh that’s so cool! Nutrition is such a passion of mine, I study everything I can about it on the internet and gosh you should see my bookshelf. I have every book by Dr. Oz and subscribe to a bunch of different health magazines…I’m actually in the middle of this cleansing detox right now and besides starving and not being able to think straight its going great! Have you ever heard of the blood-type diet? A girlfriend of mine said it makes so much sense….”

Ashley: (thinking) Shoot me now.

Let me just go ahead and put this out there: DIETING DOES NOT WORK. I don’t care if Doctor so-and-so wrote it, and I don’t care if your BFF lost 38 lbs in one week – it’s not healthy, it won’t last, and it’s a dangerous shortcut that you’re taking because you are lazy. Sorry, but that’s the truth and I’ll be the first one to smack you across the face with it. Figuratively speaking.
Click on the link below, its a timeline of all the "Fad Diets" and its pretty fun to look through: Let’s take a look at just how long “diets” have been wowing the world…

http://old.eatright.org/videos/nnm/timeline.swf

There are a lot of brilliant minds out there; don’t you think that if there was some secret we would’ve figured it out by now? I mean we have phones that we stick in our ears and can talk to people in Tokyo if we want. Grow up Peter Pan, Count Chocula, I want to be cowboys from Arizona or pimps from Oakland, but it's the fourth quarter of the big game and you're talking crazy.

Bottom Line: Diets don’t work. Move your body (if you don’t know how, ask a personal trainer) and eat right (if you don’t know how, ask.)

Blessings!

Ashley

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Registered Dietitian Day 2010!

Happy Registered Dietitian Day to all the RD's out there helping educate and spread the nutrition love!

10 Fun Facts About YOUR Registered Dietitian...

1) I originally attended Pepperdine University to become a Doctor of Sports Medicine! Ended up changing my major to Nutritional Science as a sophomore after taking my first Sports Nutrition class.

2) I paid my way through that expensive university by working 2 on-campus jobs and writing and proposing undergraduate research which was eventually published as an abstract on Genetically Modified Food in Infant and Toddler Nutrition

3) I applied to 6 internships: Vanderbilt, Yale, Brigham and Womens (Harvard/Boston), Baylor, University of Houston and Bastyr. (Vanderbilt was my first choice :)

4) I passed the RD Exam in October of 2007 on my first try.

5) My first job was Lead Dietitian of an intensive outpatient eating disorder center.

6) I opened Crave Health in January of 2009, Happy One Year!

7) I have a strong liking for mint and chocolate put together. Mint Oreos, Thin Mint Girl Scout Cookies, Chocolate Peppermint Stick Luna Bars, Mint Chocolate Chip Ice Cream...

8) The name "Crave Health" was created one night after having sat with a patient for the 20th time that day talking about her cravings...I became so frustrated that I blurted out to myself "Why is it always chocolate or bread or salt, why doesnt anyone crave their health!?" And a private practice was born.

9) I have appeared on The Food Network in a one hour special "Challenge" called The George Foreman College Grill Off where my team of 4 from Pepperdine tied for 1st place against the restaurant school from Mizzou. We made Baklava on the Foreman Grill. Impressive huh?

10) Just so you know that dietitians struggle too, yes the food part is easy for me, but I struggle to drag myself to the gym to workout. I hate running and sometimes I dont even know what the machines are for! Accountability for me lies in friends and family wanting to go workout together. Any takers?

Registered Dietitians...
Bring Food and Nutrition Expertise to the Table

Who is a Registered Dietitian?
Registered dietitians are food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices

Trust a Registered Dietitian
When you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease— rely on qualified professionals in the field.
Registered dietitians draw on their experience to develop a personalized
nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A
registered dietitian can put you on the path to lowering weight, eating healthfully and reducing your risk of chronic disease.

RD=Expert
Registered dietitians know the science of nutrition. They have degrees in nutrition, dietetics, public health or a related field from well-respected,
accredited colleges and universities.

Looking for a Registered Dietitian?
When you need trusted, accurate, timely and practical nutrition advice, seek the services of a registered dietitian.

To find a registered dietitian in your area, visit www.eatright.org and click on “Find a Registered Dietitian.”

Blessings,

Ashley

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It's NATIONAL NUTRITION MONTH!

National Nutrition Month
The theme for March 2010 is "Nutrition From the Ground Up."

National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

Registered Dietitian Day is Wednesday March 10th 2010 this year (I enjoy Thin Mint Girl Scout Cookies, Tulips and Peppermint Stick Luna Bars…) – just kidding!

This month Crave Health will be posting weekly blogs to bring attention to nutrition related topics and issues that need to be on the forefront in order to create change and educate the public in a positive and motivating way.

For more information please visit www.eatright.org

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Pediatricians call for a choke-proof hot dog

Most non-fatal choking episodes involve food, according to a study of 17,537 children ages 14 and younger.

Source: Pediatrics
By Liz Szabo, USA TODAY
See Original Article Here: http://tinyurl.com/yhoh65f


Nutritionists have long warned of the perils of hot dogs: fat, sodium and preservatives to name a few.

Now, the American Academy of Pediatrics wants foods like hot dogs to come with a warning label — not because of their nutritional risks but because they pose a choking hazard to babies and children.

Better yet, the academy would like to see foods such as hot dogs "redesigned" so their size, shape and texture make them less likely to lodge in a youngster's throat. More than 10,000 children under 14 go to the emergency room each year after choking on food, and up to 77 die, says the new policy statement, published online today in Pediatrics. About 17% of food-related asphyxiations are caused by hot dogs.

"If you were to take the best engineers in the world and try to design the perfect plug for a child's airway, it would be a hot dog," says statement author Gary Smith, director of the Center for Injury Research and Policy at Nationwide Children's Hospital in Columbus, Ohio. "I'm a pediatric emergency doctor, and to try to get them out once they're wedged in, it's almost impossible."

The Consumer Product Safety Commission requires labels on toys with small parts alerting people not to give them to kids under 3. Yet there are no required warnings on food, though more than half of non-fatal choking episodes involve food, Smith says.

"No parents can watch all of their kids 100% of the time," Smith says. "The best way to protect kids is to design these risks out of existence."

Though Smith says he doesn't know exactly how someone would redesign a hot dog, he's certain that some savvy inventor will find a way.

Janet Riley, president of the National Hot Dog & Sausage Council, supports the academy's call to better educate parents and caregivers about choking prevention. "Ensuring the safety of the foods we service to children is critically important for us," Riley says.

But Riley questions whether warning labels are needed. She notes that more than half of hot dogs sold in stores already have choking-prevention tips on their packages, advising parents to cut them into small pieces. "As a mother who has fed toddlers cylindrical foods like grapes, bananas, hot dogs and carrots, I 'redesigned' them in my kitchen by cutting them with a paring knife until my children were old enough to manage on their own," Riley says.

The Food and Drug Administration, which has authority to recall products it considers "unfit for food," plans to review the new statement, spokeswoman Rita Chappelle says.

Given the health risks of obesity, pediatrician Alan Greene, author of Feeding Baby Green, says, "The last thing we need is to redesign candy and junk food with cool shapes, so we can give them to kids even younger."

Heads up to Moms introducing foods to their little ones!!

Blessings,

Ashley

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Enjoy Dark Chocolate on Valentine's Day!

New Study Shows Reduction in Stress with 70% Cocoa Chocolate

Am I saying you should eat dark chocolate every day? No. Remember that all foods need to be enjoyed in a balanced way in moderation. Yes even on holidays!

In a 2009 study conducted in Switzerland, researchers set out to learn if dietary preferences did in fact influence human metabolism. The dietary preference focused on here was the consumption of dark chocolate and its effect on anxiety. Why did they conduct this study you ask? Well, actually Nestle Research Center in Switzerland was curious.

A clinical trial was performed on 30 people, 11 males and 19 females. Each was given 40 grams (about 1.5 oz) of 70% cocoa chocolate per day for 2 weeks. Each of these individuals was psychologically classified as having low and high anxiety traits prior to the study. After 2 weeks of the dark chocolate consumption the high-anxiety individuals showed distinct metabolic profile changes, reducing excretion of the stress hormone cortisol and normalized stress-related differences in energy metabolism. Wow, after only 2-weeks?

So what is it about dark chocolate that makes it more nutritionally effective than milk chocolate?

Milk chocolate has milk ingredients added, while dark chocolate does not. The beneficial compounds in chocolate are called “phenols” and are found in the cocoa itself. The more cocoa a chocolate bar contains, the more phenols it has. Milk chocolate doesn’t leave a lot of room to be adding more cocoa due to the added milk ingredients. Phenols have been proven to lower “bad cholesterol” aka LDL and have antioxidant and disease-fighting effects in the body. “Dark” chocolate in the United States is considered 70% cocoa and above. Here in Seattle we have a local “Bean to Bar”, organic and environmentally sustainable chocolate factory called Theo, located in Fremont. They have several varieties of dark chocolate bars and offer tours to show you where the antioxidants actually come from. Take a tour or learn more at www.theochocolate.com

The take away message from this study on dark chocolate is that in humans, dietary choices, lifestyle, and genetics influence our metabolism and therefore can determine our health status and our likelihood of developing diseases – even in as little as 2 weeks. This study shows us that a little 70% dark chocolate every once and a while can be a good thing, and also strongly supports that idea that specific foods impact human metabolism. Subtle and short-term dietary changes! You can apply this knowledge to things like dark-chocolate, that may help our bodies but you can also look at unhealthy dietary patterns that you may have picked up and know that your choices ARE effecting your body chemistry and WILL have an impact on your health down the road. It’s all about variety, balance and moderation.

So enjoy your 70% Dark Chocolate in health this Valentine’s Day!

Blessings,
Ashley


Source: Martin et al. Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects. Journal of Proteome Research, 2009.

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Alert: Beef Recall

January 18th, 2010:

Huntington Meat Packing Inc., a Montebello, Calif. establishment, is recalling approximately 864,000 pounds of beef products that may be contaminated with E. coli O157:H7, the U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced today.

The following products, consisting of all ground beef products produced by the plant from January 5, 2010 to January 15, 2010, are subject to recall:

40 lb. boxes of "Huntington Meats Ground Beef"
40 lb. boxes of "HUNTINGTON MEAT PKG. INC. BEEF GROUND FOR FURTHER PROCESSING"
40 lb. boxes of "BEEF BURRITO FILLING MIX"
10 lb. boxes of "IMPERIAL MEAT CO. GROUND BEEF PATTY"
20 lb. boxes of "IMPERIAL MEAT CO. GROUND BEEF PATTY"
10 lb. boxes of "El Rancho MEAT & PROVISION ALL BEEF PATTIES"

Please click the link below for the full story:
http://www.fsis.usda.gov/News_&_Events/Recall_004_2010_Release/index.asp

Know where your food comes from, what is in your food, and how the animal that your food came from was treated while it was living. Eat clean, healthy and happy animals from local farmers.

If this recall makes you wonder, you need to see the movie "Food Inc." http://www.foodincmovie.com/

Ashley

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ProPulse: Foods to Fuel Your Systems

Check out Ashley's latest published article in Pro Pulse Magazine, the official publication of Pro Sports Club.....

Check it out here: http://viewer.zmags.com/publication/8401a139#/8401a139/30
On pages 30-31

Enjoy!
Ashley

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New Year’s Resolutions: Accountability

Accountability Holds You to Your Goals

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, maintain your weight or get into the gym more. At your local gym, I’m sure you’ll see a very busy January! But what happens after January? What happens as we get into March, April and finally summertime? Nothing. Most New Year’s resolutions are short-lived. We tend to get really excited and fired up at the beginning but then we lose our steam. Our lives get busy, we lose interest, etc. If there is one thing that you can add on to your New Year’s health resolution this year its accountability.

Keeping up with and monitoring progress toward your goals is the only way to get there. Checking in, talking it over and having someone help you out if you get stuck, burn out or just need a new road to get there is so important! If the saying “you are what you eat” is true, then I’d like to introduce you to the Doctors of the future, Registered Dietitians.

A Registered Dietitian (RD) is different than a “Nutritionist”. The term “nutritionist” in most states is not a regulated term, meaning that anyone can claim to be one. An RD must have a Bachelor of Science degree from an American Dietetic Association (ADA) accredited university, they must have completed a supervised practice internship (much like a medical residency) at a medical center or hospital and then they must pass the RD Exam. Only then can they be called a Registered Dietitian. Think of it this way, “RD” stands for “Real-Deal.”

Did you know that most insurance companies will cover sessions with a Registered Dietitian? If you have a certain diagnosis codes like high cholesterol, diabetes, overweight, anorexia or even pregnancy or depression, they may cover unlimited sessions per year! But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!
Here’s to a New Year, and a New You!

Blessings,

Ashley

For a list of RD's in your area, please use the link to the right "Find a Nutrition Professional" which will lead you to the ADA website to search by zipcode, specialty, etc.

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Top 5 Best Uses of Your Time and Money for Health in 2010

Stop Throwing Away Your Money on Useless Healthcare Solutions...

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, get in the gym more, actually get your 2 dental cleanings a year…whatever it may be there are lots of “black holes” of healthcare out there that can drain your time and your money, getting you nowhere close to your health goals. Here are some that you should focus on in 2010…

1) 4 Sessions with a Registered Dietitian: $80-150 per session (less with package deals)
Most insurance companies will cover sessions with a Registered Dietitian if you have a certain diagnosis codes. That can be something like high cholesterol or overweight or even pregnancy or depression. But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!

2) Consistent Meetings with a Personal Trainer: $40-$80 per session (less with package deals)
Three times a week, once a month, I don’t care. If you don’t have a set appointment with someone who’s going to push you and tell you exactly what to do, you probably won’t make it to the gym. Most of us walk into a gym and have no idea what the settings the machines are supposed to be on or even how or which weights to lift. Cardio is safe, but for overall health it’s proven that you need a mix of cardio and strength training. Hint: Make sure you choose a trainer that actually went to college for exercise physiology! Now-a-days you can get a “certificate” online, so be careful and ask the right questions when picking your drill sergeant, oops, I mean trainer.

3) A GOOD pair of running shoes: $60-$200
Your feet support your legs, your back, and your posture and are the first things hitting the ground in the morning. They need customized support based on how your foot is shaped and the way you walk. Colleen Prince, an avid runner and finisher of the Boston Marathon says “Think of your running shoes as a cost saver, if a new runner purchases properly fitted running shoes they help prevent injuries saving the hassle of doctors, massages, physical therapy and time. Every large city has running specific stores with enthusiastic runners who know how to properly fit new runners and veteran runners with the best shoe for their gait.” Check out your local running store and contact a podiatrist for more information on approved running shoes or to be evaluated for pain you may already be experiencing.

4) An Electric Toothbrush: $80-$150
Clinical studies show that some electric toothbrushes can reduce plaque and gingivitis from 1-4% compared to a manual toothbrush after just 4 weeks of use. Oral health tends to be an aspect of our health care that we overlook. Brushing consistently and regularly is key but maybe having a brush that does most the work for you would make you actually look forward to brushing! In fact, according to University of Chicago internist and anesthesiologist Dr. Michael Roizen, keeping your gums and teeth healthy by consistently brushing and flossing can add about 6.4 years to your life!

5) Fill your Health Care FSA (Flexible Spending Account)
So many people do not know about this option! The deadline to fill your FSA’s is around the end of November for the following year. Meaning, you would’ve needed to fill your FSA in November 2009 for the year of 2010. That money can be used on things deemed “medically necessary” which most doctors will surely help you with if you need to lose weight, get your cholesterol down, etc. Dietitian and training sessions can be covered, certain supplements can be covered and also any extra medical expenses that come up during the year unexpectedly. Using this money will save you down the line since contributions to your FSA come out of your paycheck before any taxes are taken out.

Happy New Year - Let 2010 be the year you get healthy and stay healthy!

Blessings,

Ashley

Ashley A Harris, RD, CD is the President and Practicing Dietitian for Crave Health, a Private Practice Clinic in Kirkland, WA.

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