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Author Archives: Brooke

Change Habits – 8 Great Tips

December 1, 2010

It’s not the new year yet, but Brooke has great tips to help us break bad habits.  Why wait until after the holidays.  Go for it!

Lifestyle Changes: Tips for Breaking Unhealthy Habits

By: Brooke Douglas, RD, CD

The Encarta World English Dictionary defines a habit as a “regularly repeated behavior pattern; an action or pattern of behavior that is repeated so often that it becomes typical of somebody, although he or she may be unaware of it.” Some habits are good, but others are detrimental to our health. These tips can help you break unhealthy habits.

Change multiple bad habits – Changing more than one habit at a time traditionally is thought to cause too much stress for a person, leading to greater rates of relapse. However, a new study from the Baylor College of Medicine shows that many people do better when they break multiple habits at the same time. This is believed to hold true, because bad habits love company and tend to cluster together. A good example of this is people who say, “I only smoke when I am drinking alcohol.”

Have a good reason to break a bad habit – You need a good, well-thought-out reason for wanting to break a bad habit. “I want to stop smoking cigarettes” is not going to cut it. Instead, try, “I want to stop smoking cigarettes to reduce my risk of developing heart disease and cancer, to feel more comfortable in social situations, to save money for a vacation next summer, and to stop allowing an externality to control how I spend my time.”

Find a new way of spending your time – A habit is often a way of spending time. You will need to find a new way to fill that time before you can successfully break the habit. What if you worked on an art or craft project that you used to enjoy doing instead of watching television and snacking on work nights, or what if you started to read through that stack of books and magazines you set aside for a “later time” instead of shopping every Saturday?

Do not go it alone – You do not need to call a meeting of all of your coworkers and announce that you are giving up your 4 pm candy bar habit, but it is helpful to let a few supportive people know what you are doing, so that they can help to hold you accountable and motivate you during tough times.

Do not anticipate failure – Do not expect to fail, but accept that it might happen. Many people say, “I am sure that I am going to screw this up, but when I do, I will just try again.” This is a mistake. Why are you “sure” that you are going to fail at something until you try not to? You often hear these remarks from people who are making a change that they are not personally invested in and are instead changing something about themselves for another person or group of people. Instead, it is healthier to say, “I might slip up, although I am going to try really hard not to because (list of reasons). If I do slip up, I am going to (list of actions).”

Set ‘want to’ goals – Studies have shown that “want to” goals are much more likely to succeed than “have to” goals. Saying, “I have to start eating better” probably is not going to help. Saying, “I want to replace my potato chip and ice cream habits with more fruits and vegetables to lose weight and increase my energy” is more likely to lead to sustained lifestyle changes.

Know why you are doing something – You need to know why you are doing something in order to find an effective way to stop it. Why are you digging into the candy jar, lighting up, pouring yourself another glass of wine, or spending too much money? These habits may form because of either chronic stress or chronic boredom, among many other reasons. What the reason is will greatly impact how to best go about breaking the habit.

Pick a date to break that habit – Sometimes, you just have to jump. Some people spend so much time researching why to stop doing something, strategizing how to stop doing something, and coming up with ways to make stopping easier that they never actually get around to stopping. If this sounds familiar, you have to just specify a date to break a bad habit and do it.

If you want to meet privately with Brooke for your personalized nutrition consult or are in need of a guest speaker at your next event, contact Brooke at NutritionAuthority.com

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Personality and How It Impacts Your Diet

November 1, 2010

After nearly 25 years of nutrition counseling, I think I ‘m starting to get the hang of it! Here is my view of the clients I meet with. Which one are you?

Busybodies – Busybodies eat for one reason and one reason only—to fuel their activity. These individuals eat as a means to the end and often eat on the run when their stomach starts to growl. Busybodies are lucky in some ways, because their diet is not influenced by their emotions and food is not overemphasized for them. However, it can be hard to pay attention to the nutritional quality of the foods that are eaten when you’re just grabbing at whatever is most convenient. In addition, these people have a tendency to go for too long of a period of time without eating and can suffer medical repercussions because of this.

Feelers – Feelers are usually very emotional, and not all of these emotions are negative in nature. These people are often capable of extreme happiness and joy, as well as the negative connotations that are attached to “emotional” people. When most people hear the term “emotional eater,” they tend to conjure up images of sad people eating too much ice cream as a way of escaping pain. What about the relaxed, happy person who eats too much on vacation as a way of celebrating? This, too, is emotional eating. The good news is that feelers are often capable of enjoying food more than other people, if they approach eating in a healthy manner. The bad news is that these people are prone to eating too much. They enter into an endless cycle of eating too much, then promising to do better the next day, and then berating themselves when they don’t.

Independents – Independents live in the moment and don’t really care about following rules or keeping up with the status quo. Independent eaters are the most likely of all of the personality types to overeat during holidays or other celebrations. They often are very good at coming up with new and inventive ways to make food taste good, a quality that is useful in altering recipes to make them more healthful. Unfortunately, independents aren’t always good at controlling their cravings and may “splurge” a bit too often.

Improvers – Improvers always strive to better themselves and push their loved ones to do the same. The desire to succeed is the first step in living a healthy lifestyle, and this personality type has no problem with this. Improvers have a tendency to take nutrition advice and research findings at face value, and at times, they are quite gullible. Improvers have a tendency to cut healthy foods from their diet, if the newest fad diet recommends doing so.

Organizers – Organizers like to plan their upcoming weekend by mid-week and always have an itinerary planned for every vacation. Highly organized people like to think of themselves as being well prepared for every possibility. Organizers are exceptionally good at planning their menus and at making certain to have a healthy lunch packed the night before. The problem is that highly organized people have a tendency to be inflexible and may beat themselves up emotionally for eating a food that they deem to be “bad.”

Nutrition matters and so does realizing some of our negative and positive lifestyle patterns! Send an e-mail to Brooke at NutritionAuthority.com to obtain your FREE password to take the on-site “Lifestyle Patterns Quiz‟ under the “nutrition‟ tab. Every little tidbit of information we learn about ourselves helps us to better see the “real‟ YOU in the mirror, better enabling us to maintain healthier living.

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Don’t Fool Yourself with Isolated Fiber

August 1, 2010

Another in a series of nutrition posts by Brooke Douglas of Nutrition Authority. She posts on her own blog now and has agreed to continue her first of each month guest posts for us to enjoy.  Check here each month.

There’s fiber in my ice cream?

You may have noticed that lately many of your favorite foods have much more fiber in them than they used to. Here are some of the eye-catching labels that you run into while grocery shopping:

‘1/3 of Your Daily Needs For Fiber’

‘An Excellent Source of Fiber’ ‘Now With Twice As Much Fiber’

Did food manufacturers suddenly find a magical way to make all of our favorite foods more healthful?

Unfortunately, the answer is NO. Food manufacturers stumbled upon something called “isolated fibers.” Examples of these isolated fibers are inulin, maltodextrin, oat fiber, soy fiber, modified wheat starch, sugarcane fiber, and polydextrose.

The food labels count these isolated fibers when communicating how much fiber is in a serving of any given food. However, buyer beware, because these fibers absolutely do not lower blood cholesterol levels or reduce the risk of diabetes, like their natural counterparts do. Some of these fibers do help to promote regularity, but not all of them—for instance, inulin does not, but polydextrose might, and oat fiber, sugarcane fiber, and soy fiber almost certainly do. However, any of these isolated fibers can lead to gas and other gastrointestinal issues when eaten in large doses. In fact, any food that contains more than 15 grams of polydextrose must have a warning label stating that “sensitive individuals may experience a laxative effect from excessive consumption of this product.”

It looks like if you eat five high-fiber ice cream sandwiches, you have met your goal for the day, but that is absolutely not true. These fibers do not give you the same health benefits, and depending on them to meet your daily fiber needs is not nearly as healthful as eating a diet rich in fruits, vegetables, and whole grains. The trouble is that some people might pick up a package of high-fiber toaster pastry, and decide that this is just as good as whole-grain cereal. In addition, many of these new high-fiber foods are very high in sugar and Trans fats.

These tips can help you better understand food labels and fiber content:

100% whole grain or 100% whole wheat – This means the product contains no refined white flour.

Whole grain – These products contain little or no refined white flour. Look at the label’s ingredient list to see how far down enriched wheat flour, unbleached white flour, or wheat flour appears—the lower the better.

Whole-grain white – This label does not necessarily mean anything specific. In the best case scenario, the bread was made with an albino variety of wheat. Most bread with this label contains a mix of whole and refined flour from red wheat. Look for the brands that contain more whole flour, and less refined flour.

12-grain or multigrain – It doesn’t matter how many grains are in a product, rather how many of those grains are whole grains.

May prevent heart disease – This claim is approved for use on almost any food that is made from at least 51% whole grains, and is low in saturated fat, cholesterol, and sodium.

Replacing Isolated Fibers

Instead of relying on highly processed food products with questionable marketing, you should rely on the following foods to meet your fiber quota, and rest easy knowing that you are certainly helping your health:

Oats, Oat Bran, and Breakfast cereals, including: All-Bran, Bran Buds, All-Bran, Grape-Nuts, Shredded Wheat, Cheerios and Raisin Bran. Grains including: Barley, Bulgur, Kasha, Amaranth, Quinoa, Couscous, Polenta, Brown rice, Whole-wheat breads and pastas. All fresh fruits, especially: Dried figs, Apples, Berries, Pears, Oranges, Dried and fresh plums, Raisins, Pineapple and Bananas. All fresh vegetables, especially: Greens, Eggplant, Green beans, Beets, Winter squash, Broad beans, Cabbage, Broccoli, Carrots, Okra, Artichoke hearts, Peas, Corn, Potatoes and sweet potatoes. Dried beans, Popcorn and Nuts.

What is the difference between whole grain and high fiber?

Different grains naturally contain different amounts of fiber. Bran products, for instance, are not whole grain. Bran is an excellent source of fiber, but is not technically a whole grain, because whole grains must contain the bran, endosperm, and germ of the grain.

Brooke Douglas R.D.

You may also enjoy this post on Psyllium

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Brooke on Keys to Healthy Dining Out

July 1, 2010

Brooke Douglas gives us our monthly nutrition advice, this time on how to dine out without pigging out.  She teaches us how to be our own Nutrition Authority at restaurant fare.  Brooke has lots of new information on her site at Nutrition Authority.

by Brooke Douglas 

Eating Out…Be Your Own Nutrition Authority!

Eating out frequently has become a way of life for most Americans. This need not change because you are trying to eat healthier. The key is to order wisely. Don’t be afraid to ask how something is prepared or to make a special request. Most restaurants are eager to please their patrons. The following tips should make dining out a little easier.

  • Choose entrees that are grilled, baked or broiled; avoid anything fried.
  • If you crave a steak, order a petite filet.
  • Steamed vegetables are best. Avoid items that are described as scalloped, au gratin, bathed in cream, butter sauce, alfredo sauce.
  • Ask for fat-free salad dressing or have regular dressing served on the side.  Dip fork into dressing then stab salad for optimal taste with minimal fat.
  • Broth, tomato based soups/sauces are better than fatty alternatives.
  • Avoid fries, chips that usually accompany sandwiches. Replace with fruit…
  • Choose fresh fruit or sorbet for dessert. If an occasional high fat, sugar laden dessert can’t be resisted, share it with a friend

Chinese: Oriental foods can be good choices, if you choose wisely.  It can be difficult eating at Chinese, Japanese, or Tai restaurants. So be alert!   Order steamed rice and stir-fried entrees that feature small portions of chicken, fish, or lean meat with lots of vegetables. Always request that your dinner be prepared with less oil.  Avoid fried foods, cream or cheese sauces, nuts and fatty meats.  It would be best to opt for vegetarian dishes as much as possible.  Ask for your favorite dish to be steamed or stir-fried without oil.  Worst Choice: Kung Pao Chicken.

Mexican: Order a la carte.  Skip the refried beans and refried rice (both are made with lard).  Ask the cook to go light on the cheese.  No sour cream or guacamole, and avoid the fried foods ie: enchiladas and tortilla chips. Instead, ask for soft flour or corn tortillas for dipping into your salsa.

Pizza:  By having no meat on your pizza you will eat much less salt and fat!  Ask that only half the regular amount of cheese be used on your pizza, or better yet, ask for your pizza without cheese.  Also, ask for extra vegetables and then ‘lightly’ sprinkle each slice with some grated parmesan cheese.  Hand tossed pizza, thick and thin crusts are ‘OK’…..but be sure to stay away from pan pizza, cheese filled crust pizza and triple decker pizza.

Burgers: Avoid cheeseburgers as much as possible.  If you must have mayonnaise and cheese then pick just one, don’t have both.  Skip the bacon-double, triple and double decker, deluxe burgers.  Also, say no to those ‘special sauces’, fried fish and chicken sandwiches.  Forego the French-fries and instead order a salad, fruit, large orange juice or a milk.

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April Fool’s Day Myth-Information

April 1, 2010

This month our favorite nutrition expert sounds off on pervasive nutrition myths. Hear what Brooke has to say on DrPullen.com the first day of every month.

April Fool’s Day Myth-Information  – by Brooke Douglas RD

From ‘loading up on grapefruit’ to ‘fasting in order to jump start your diet’, how do you separate fact from fiction? In the spirit of April Fool’s Day – let’s turn our focus to some of the most pervasive diet and exercise myths and put them to rest — once and for all.

Myth #1: To jump-start your diet, you should fast.
 
Fact: Not so fast! Skipping meals for extended periods of time is actually the best way to sabotage a diet! Though fasting may temporarily help you lose weight, it’s predominantly water weight.  Not eating for extended periods can cause mild to severe fatigue and dizziness.  Once you become ‘over-hungry’ all common sense is lost. This is when what I call ‘defensive’ eating sets in.  Often excessive hunger, deprivation and physical weakness makes you respond like a Hoover vacuum and you’re bound to reach for high-calorie, high-fat and nutritionally poor choices in that state of mind. So, in fact, the more you don’t eat, the more likely you are to overeat in the end.
Myth #2:  Calorie restriction is the key to weight loss.


Fact: While nutrition is more than half the weight loss battle, drastic caloric restriction is not the way to win the war. By dropping your caloric intake below 1200, you run the risk of slowing down your metabolism. As a result, your body will use your hard earned muscle for energy instead of fat.

In addition, extremely low calorie restrictive diets are hard to stick to, leave you feeling deprived, and usually end in disappointment. If that isn’t enough, when calorie consumption is too low you lack the energy to power through your workouts.
Having said that, you would be surprised how fast the calories add up. So keep a food record and stick to your maximum calorie, fat and fiber goal numbers, as established with a Registered Dietitian or call Brooke!
Myth #3:  Low-Carb (high protein) diets are the most effective route to weight loss.


Fact: Before you ban your bread, consider this: Research used to suggest that obese people could lose more weight on a low-carbohydrate diet than on a conventional low-fat diet.  Yet, the benefits demonstrated turned out to be small and short-lived.  Multiple long-term studies which compared low-carb dieters to low-fat dieters found that low-carb dieters began regaining the weight they lost after six months.  Worse yet, by the end of the year, they were no better off than the low-fat group. And here is my point about moderation not deprivation, because the dropout rate among all groups studied was extremely high. Proof that it really is about striking a balance between what you consume and what you burn.  To do that for the long haul, you have to choose a diet that is sustainable, hence moderation! 

Myth #4:  Eating grapefruit will help you burn fat.
 
Fact: That eating grapefruits will help you lose weight is one of the most persistent among diet myths — and just when you think it’s gone, it resurfaces and becomes all the rage again every few years. There is no food that has intrinsic “fat-burning enzymes” that magically melt fat from your body. There was one study that demonstrated the effectiveness of a grapefruit inclusive diet, however, it was small, isolated, and there is some question as to whether the citrus industry sponsored the research. If you want to eat grapefruit as part of a well-rounded diet, go for it. Ruby Red grapefruits are rich in lycopene — an antioxidant that protects against heart disease and breast cancer – incorporate it and other lycopene-rich foods such as tomatoes and watermelon into your diet each day.
 
Have you met with a Registered Dietitian lately? 
www.NutritionAuthority.com

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Brooke Douglas on Portion Control

March 1, 2010

Brooke Douglas

Portion control is one of my problems. Most foods seem like Lay’s potato chips to me, I can’t have just one. Brooke has suggestions.

PORTION CONTROL: Don’t Go Overboard!

No one wants to gain 10# at the end of one year?  But in order for the weight to ‘creep’ on, all you have to do is eat 100 extra calories per day.  If you want to lose 20# at the end of one year?  Then eat 200 less calories daily.  Healthful living involves nutrition education not just on WHAT you eat, you must also become more aware of HOW MUCH you eat!

The next time you pour yourself a bowl of cereal, STOP before you pour the milk on.  Get out a measuring cup and see how much your ‘typical pour’ is?  Is it ¾ cup or is it 2½ cups?  Most cereals call for about a cup – about the size of a tennis ball.  For meat, you want about 3 oz/meal – about the size of a deck of cards.  Portion size makes a big difference when you are adding up the calories per serving.  Especially when you discover that you are eating 4 or 5 servings … according to the label.

We all eat in food ruts. We eat the same foods every week to ten days. So take the time, (just once or twice) to check the true quantity you are eating.  Then do the math! It’s a great idea to write down what you eat in any given day in order to figure out how many calories you are eating.  Can you shave 100 calories from each meal by eating a smaller portion?  If you saved 300 calories a day you could lower your blood sugar, blood pressure, cholesterol levels and lose 30# in just one year without too much effort! 

 Here are some tips:

 Use smaller plates and cups

  • Read Nutrition Facts Labels
  • Order small or a la carte
  • Beware of big baked goods
  • Share large entrees
  • Don’t eat out of the bag
  • Don’t eat in front of the TV
  • Eat before you go out

 The difference between a smaller portion and a super-sized portion could be much more than you realize.  For example:

                                                             Large                                      Small

French fries                                         570                                          250

Burger                                                 730                                          260

Soda                                                    310                                          150

Cookie                                                 470                                          110

Ice cream                                             560                                          230

  Totals                                                  2,640                                       1,000

 Awareness is key!  Becoming more aware of common portion sizes is a good idea, especially if you have never paid attention in the past to how much you are really eating!

 Brooke Douglas, RD

www.nutritionauthority.com

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