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Jessi's Nutrition Tip: The Chip Rules June 20th, 2009

A lot of people struggle with making healthy choices while dining out. There are so many choices and of course, at many restaurants, there's the basket of chips that they place on your table at the begininning of the meal! It's very easy to be lured in by that little sinful basket and make your way through the whole thing unknowingly. So, here are some rules to avoid making the same mistake time and time again.
1) You must finish the full glass of water in front of you before you touch the chips. It doesn't matter the size of the glass, large or small you must finish the whole thing first. This is going to a) kill some time when you'd otherwise be munching, b) fill you up, and c) you won't feel deprived... you just have to finish the water, you can have some chips afterward!
2) Only the folded chips! So, there are those chips that are nice and flat or perfect scoops, then there are the mangled chips that are folded in half. You want the mangled ones. The main point behind this is to keep you thinking about what you're doing. It's easy to mindlessly munch and tear through the basket without noticing. If you're looking for your next chip that fits the rule, you're no longer a victim to the mindless munching. Also, there are oftentimes fewer folded chips in the bunch, so you're limiting the number you're allowed.
Try the chip rules out the next time you eat at a restaurant. You'll be surprised how well they work!

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Jessi's Nutrition Tip: Water June 20th, 2009

Water is absolutely essential for survival. A person can live for about a month without food, but only about a week without water. The average person needs between 8 and 12 glasses (64-96oz.) of water a day. The amount needed will vary depending on the outside temperature, your body composition, and the amount of physical activity you're doing. Five reasons to drink water: 1) Water helps increase your metabolism. 2) Drinking water helps regulate your appetite. 3) The most common cause of daytime fatigue is actually mild dehydration. Water helps increase energy levels. 4) Water can help alleviate headaches. 5) Drinking water actually helps decrease water retention and keeps day-to-day weight more steady. Now that it's heating up outside, pay special attention to hydration. It's easiest to get those 64+ oz. per day when you've got water on hand at all times. Keep a bottle of water nearby and make staying hydrated as easy as possible.

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Jessi's Nutrition Tip: Trans Fats- Before You Check the Label, Check the Ingredients! June 20th, 2009

Trans fats increase your bad cholesterol (LDL) and decrease your good cholesterol (HDL)… the opposite of what you want to happen. In response to the attention trans fats have been getting, manufacturers have started putting “0 grams trans fat” on their packages to advertise their healthy qualities. The problem is, the FDA said if there is .5g or less per serving of trans fat, manufacturers can round down and say there are 0g. So, instead of changing their products, they’ve just decreased the serving size from 30 chips to 10 chips, for example, so that per serving, there is less than .5g, they can round down, and put it in bright red letters on the front of their packages. Very tricky! So, instead of looking at the label, look for the word HYDROGENATED in the ingredients. If you see this word, you know for sure that there are trans fats in the product. Hydrogenated oils tend to be in products that have a long shelf life like chips, crackers, peanut butter, frozen dinners and even 100 calorie packs! For every product that has the word hydrogenated in it, there is a product just like it that doesn’t. It’s a brand-by-brand thing, so shop smart and keep those hearts healthy!

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Jessi's Nutrition Tip: Am I Really Hungry? June 20th, 2009

We often eat when we’re not hungry. One reason may be that many of us can’t recognize when our bodies need food. This can lead to overeating, which can lead to weight issues. To help combat this problem, try what I call the “carrot test.” When the kitchen is calling to you, ask yourself “Am I hungry enough to get up and eat a cup of carrots (or whatever veggie you prefer)?” If the answer is “no, I want something salty, or I want something sweet, etc.” you’re probably not really hungry. You might be tired, stressed, bored, or most commonly, thirsty. If you were truly hungry, those veggies would sound pretty good. If this happens, get a drink of water (about 16oz) and wait 20 minutes. The feeling usually subsides by then and you’ll be proud of yourself for controlling the cravings. If you are hungry enough to get a cup of carrots, GREAT! Go get a cup of carrots! Vegetables are filling, high in fiber, high in vitamins and minerals, and low in calories. Try it out, it really works!

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