Be Fit NOLA - New Orleans Health and Fitness » Lauren Futrell Dunaway

Making the Healthy Choice the Easy Choice

Lauren Futrell Dunaway — Mon, 26 Apr 2010 12:24:37 +0000

We’ve gone over the nutrition basics, what eating healthy includes, and some rules to go by. The next step is to learn how to take to make healthy eating a reality. More often that not I hear people say “I don’t have time to be healthy.” Time is a huge barrier in our society to being healthy—fast food, convenience, drive-thru are often the words that describe our meals. Eating healthy can be just as feasible, it just takes more planning. Here are some steps to take in order to make the healthy choice the easy choice:

Plan Your Meals

You know the feeling, you are driving home, stuck in traffic, you woke up late and worked an extra hour—the last thing you want to do is to make dinner. This scenario often results in stopping by Popeye’s or throwing whatever you have at home together at the last minute. Planning your meals will allow you to have your refrigerator stocked, and ideally your food already prepared. What I do is cook for the week on Sunday night; that way I have dinner ready to heat up when I get home from work on Monday. Another thing I like to do is use my slow cooker, this way my dinner was cooking all day and is finished when I walk in the door!

Make a List and Stick to It

After you have planned your meals make a list of items you will need. The time it takes to make a grocery list will save you money and calories. Making a list will prevent you from purchasing impulse items at the grocery store, which are most often high-calorie snack foods. It will also help you stick to a budget, if you know what you are going in for you won’t just buy things because they are on sale but because you know you will use them. Writing down what you plan to buy will also help you take a second glance at the foods in your diet. Use the list Ann gave you last week as a start!

Have Backup Plans

I am a realist, I understand that there will be weeks and days when cooking just isn’t feasible. In this case have your backups. When I use the slow cooker, since it is just my husband and I we usually freeze half of it. That way for weeks when I don’t have time to cook we have a meal ready to defrost. It might also work for you to keep a few Lean Cuisines or Smart Ones in the freezer. No, these aren’t home cooked meals, but they are portion controlled for a last minute option. Lastly, my go to on really busy nights is peanut butter and jelly on whole wheat bread—a little protein, fiber and you are good to go.

The key to taking steps towards healthy eating is thinking ahead, planning, making lists, and having alternatives in place when life seems to get too busy. I challenge you to plan your meals for the next week, see how it goes, let me know what challenges you face and if it seemed easy or difficult.

Come back next week for tips on healthy grab-and-go breakfasts!

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics. She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity. Contact Lauren at befitnolard@gmail.com

Eat food, not too much, mostly plants –Michael Pollan

Lauren Futrell Dunaway — Mon, 12 Apr 2010 13:35:45 +0000

Cover of Food Rules: An Eater

Those seven words in the title of this blog describe one author’s opinion on food and health. Michael Pollan has written several books regarding the food we eat and the policies and processes that drive that here in the United States. His most recent book Food Rules describes what he calls “a set of straightforward, memorable rules for eating wisely.”

The word rules can bring up red flags for anyone who has tried to follow a healthy eating plan and has not succeeded, so to put it in perspective we will think of these as suggestions. Pollan suggests that in America we are so caught up with healthy eating, yet we have one of the worst diets in the world. He provides these “rules” as ways to redirect our focus on the foods that we should be incorporating into what we eat.

Here are a few that I found interesting:

Stay out of the middle of the supermarket; shop on the perimeter of the store.

Picture the store where you shop. Where are the foods we’ve talked about over the last few weeks—fruits and vegetables, lean meats, low-fat dairy. Foods that are whole and not processed so to speak are on the perimeter because they have to be close to the loading docks to be replaced when it goes bad. This is not saying you can’t veer into the middle to buy whole grains, dried fruit, etc., it’s just something to keep in mind when you shop!

Don’t eat anything your great grandmother wouldn’t recognize as food.

Over time we have started to include more processed foods into what we eat and we don’t stop to think what’s in them. These foods often have added sugar and salt in addition to food additives for color and preservatives.

His suggestion here is to look at the label to see what you are actually eating. The lower the number of ingredients in the food you eat, the less likely it is heavily processed. Just for fun, go to your pantry and see how many things you can find with five ingredients or less, in America today this is difficult!

It is not just what you eat but how you eat.

“Always leave the table a little hungry,” Pollan says. He speaks of other cultures that have rules that you stop eating before you are full. Moderation is the underlying principle here,eating what you enjoy but knowing when to stop.

Another facet of this suggestion is eating together as a family. Think back to the Norman Rockwell painting of the American family eating together, this icon was true even ten years ago, but now we have leaned towards eating in our cars, around a tv, and alone. Eating with friends or family can help you plan meals, give an opportunity to encourage kids to try new foods, and you can learn to enjoy the meals you are eating instead of grabbing something for convenience.

Eating wisely, and eating healthy doesn’t have to be complicated, but it is important to stop and think. Think about the foods you eat, what’s in them and how and where are you eating them. It’s taking these small steps that will help you make healthier choices. So this week think about these suggestions and I encourage you to eat food, not too much, mostly plants, and eat together.

Trick Yourself With Treats

Lauren Futrell Dunaway — Mon, 05 Apr 2010 11:39:23 +0000

National Nutrition Month is over, but we will wrap up with our last topic!

A stumbling block to a healthful diet is deprivation. People think that it is all or nothing and that there are “good foods” and “bad foods.” One key to sticking to your plan is tricking yourself with treats so to speak. This doesn’t mean eating a piece of candy every time you need a little motivation, but it does mean giving yourself desserts, snacks and other rewards!

Sweet Treats

Don’t worry about giving into your sweet tooth, instead plan ahead and have healthier dessert options in your refrigerator and pantry. Make a fruit and yogurt parfait, peach pie smoothie, or a tropical fruit pizza. Other options are having individual ice cream bars, popsicles, or ice cream cups on hand so you can control the portions and you know how many calories you are eating.

Safe Snacking

If you are feeling the urge to snack in the afternoon, go ahead! Making healthy changes doesn’t mean you have to be hungry! Again the idea is to plan ahead so you aren’t running to the vending machine at 3 pm and your only choices are chips or a candy bar. Keep nutritious snacks on hand like nuts, seeds, or dried fruit. Bring some celery and carrots with hummus, or some crackers with peanut butter. Aim for about two 100-150 calorie snacks if you are eating three solid meals a day.

Reach for Rewards

Treats don’t always have to mean food. Set goals for yourself and when you accomplish them reward yourself! If you are aiming to lose weight, reward yourself at your half-way point with some new work out clothes, and when you reach that goal those new jeans you never thought you could buy! Whatever motivates you, shoes, dvds, music, give yourself prizes when you eat healthy for a week, or try four new foods each month.

The trick to sticking with healthy eating is finding what motivates you, of course within moderation. Planning ahead for desserts and snacks will leave you satisfied but not feeling guilty, and those new shoes you’ve been eyeing are calorie free! So if you have a sweet tooth like me, need an afternoon snack to keep you going, or like setting goals and reaching them, find the treat that works for you!

National Nutrition Month: Test Your Tastebuds

Lauren Futrell Dunaway — Mon, 29 Mar 2010 11:34:59 +0000

Image via Wikipedia

We’ve covered the basics of a healthy eating plan over the past two weeks but within those categories there are new things to try and new favorites to be found!

One reason people don’t stick with healthy eating plans they try is it seems that there are only certain things they can eat or they don’t like the way the “healthy” food tastes.

Within the food groups we’ve discussed over the past two weeks there is a wide range of choices and selections to find things that you not only enjoy but that are healthy too!

All it takes is being willing to try something new and before you know it you will have an expanded grocery list. Try one of these suggestions this month and you might be surprised with a new favorite food!

Start Small—Try foods similar to those you like. If you like mashed potatoes, try smashed cauliflower, if you like meat loaf try making it with ground turkey.

Branch Out—Do you eat the same meat all the time? Instead of beef or chicken try a new fish. Head to the fish counter and ask for suggestions for a local catch. A recipe for that locally caught mahi mahi is only finger tips away with websites like www.allrecipes.com, www.cookinglight.com, and one of my personal favorites www.healthylivingwithellie.com (recipes from a dietitian that taste great!).

Switch Sides and Snacks—Sides and snacks are a good way to incorporate new foods because you don’t have to commit to a main dish. Try a handful of walnuts, sunflower seeds, or dried fruits for a snack. For a side, choose polenta or couscous instead of rice

Have Fun—Try new foods with friends. Have a potluck and have each person bring a new recipe for the group to try. Feeling brave? Go out to a new restaurant with friends and let the server decide what you will eat based on what most people order.

A healthy eating plan that is designed by you and incorporates new and old favorites will be much more sustainable than eating foods you don’t really enjoy but eat them because you are “supposed to”. So step out, try a new fish, sauté your vegetables instead of boiling them, choose a new fruit to add to the grocery list each week. Before you know it you will find healthy favorites to keep you satisfied and on track.

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National Nutrition Month: Making Your Calories Count

Lauren Futrell Dunaway — Mon, 22 Mar 2010 14:48:32 +0000

Maintaining a healthy weight is all about the math. It’s calories in versus calories out, i.e. expended. I will leave the expending of calories to the exercise experts, but I will give you tips on how to make the most out of your calories!

Magazines, books, television, websites, and blogs have featured nutrition fads. One of those fads heeded by those trying to diet or eat healthy are low calories foods. While it is important to stay within your daily-recommended calorie needs, the foods advertised as low calorie might not always be the healthiest choice. Often these are processed foods high in sugar and salt that are packed in smaller quantities to be considered low calorie. Instead fill your meals and snacks with nutrient rich foods, those packed with vitamins, minerals, fiber, and protein that your body needs. We covered fruits and vegetables last week so here are some additional suggestions for making smart, healthy choices:

Grab Whole Grains

A good starting point is to eat at least 3 ounces a day of whole-grains, half of the daily-recommended amount for grains. This can be cereals, pastas, breads, rice, or crackers. A good way to tell is to check the label and see if the grains (wheat, rice, oats, corn) are referred to as “whole.”

Concentrate on Calcium

Dietary guidelines recommend 3 servings of Calcium rich foods. Choose from low-fat or fat free milk, low-fat yogurt, or low-fat cheese.

Pack in Protein

The idea with protein is to seek out lean meats and poultry. Additional sources include fish, beans, peas, nuts, and seeds.

Look at the Label

The truth about a food can be found on its label. The front of the box might say low calorie, but you turn it around and the label reveals additional information. Look for foods low in saturated fats and trans fats. When choosing prepared foods and beverages reach for those with little added salt and/or sugar.

The key to making your calories count is to make smart choices across food groups. Improved nutrition is balanced nutrition and this can be achieved by varying the nutrient packed foods you eat every day.

So next time you are tempted in the grocery store by that 100 calorie pack of Oreos, think to yourself “am I getting the bang for my buck?” – calorie buck that is.

For more information on how many calories you should be eating each day and serving size recommendations for the various food groups mentioned check out:

www.healthierus.gov/dietaryguidelines and www.mypyramid.gov

National Nutrition Month: Focus on Fruits and Vegetables

Lauren Futrell Dunaway — Mon, 15 Mar 2010 14:23:14 +0000

It’s no secret that fruits and vegetables are part of healthy eating. They are nutrient rich (vitamins, minerals and fiber) and relatively low in calories. So, we know they are healthy but there are other questions to be answered—How much? Which ones? Should I buy local?

Choose Color

One way to gauge the variety of the fruits and vegetables in your diet is to look at the colors on your plate. To start with choose dark green, orange, yellow and reds to pack your plate with nutrients.

More Matters

The more the better (while staying in your calorie requirements). A good start is to add a new fruit or vegetable to one meal each day and then increase it every few weeks. The Center for Disease Control and Prevention has a great website www.fruitsandveggiesmatter.gov where you can find out how many fruits and vegetables you should be eating each day based on your age, sex, and activity level, as well as, recipe ideas, featured fruits and vegetables, and budget tips for stretching your fruit and vegetable budget.

Fresh or Frozen

Fresh or frozen, fruits and vegetables are good for you, however there are things to look for when choosing the frozen option—with vegetables watch out for sauces with added calories, when in doubt go for the plain ones. With fruits often times sweeteners are added so make sure you are purchasing the unsweetened.

Look Local

Farmers markets provide an excellent opportunity to choose new fresh fruits and vegetables and support your local community (read Eat Healthy and Help the Local Louisiana Economy for more information). You can also be sure that what you are buying is in season! There are several farmers markets throughout New Orleans, here are a few:

Crescent City Farmers Market Has an Uptown, Mid-City and Downtown market. Check out their website for fruit and vegetable offerings.

Hollygrove Market and Farm Offers a bi-weekly market in Hollygrove, as well as, a community garden.

French Market You can find clothes, art, and jewelry, but tucked in between are several produce vendors offering locally grown Louisiana produce.

Whether you choose strawberries from Ponchatoula, turnip greens from Amite, or frozen broccoli from Rouses, make fruits and vegetables a part of your day!

What’s your favorite fruit and vegetable?!?

March is National Nutrition Month!

Lauren Futrell Dunaway — Mon, 08 Mar 2010 12:33:12 +0000

Improving Your Nutrition from the Ground Up

Eating healthy can be a daunting task. Learning about what to eat, how to eat it, and how much can be overwhelming! That is why I am here to help! Registered Dietitians have the training to answer all those questions for you and more. With March being National Nutrition Month, I can’t think of a better time to start thinking about how we can make our diets more healthy. Over the next few weeks we will focus on one of the themes of National Nutrition Month, improving our nutrition from the ground up!

· Focusing on fruits and vegetables, especially those grown locally right here in Louisiana

· Making calories count, just because something is low calorie doesn’t meant it’s healthy

· Testing our taste buds! Trying new things to improve our palate and grocery lists

· Trick yourself with treats. Don’t be scared of this one, healthy doesn’t equal hungry

I’ll go into more detail for each one creating a tool-box of ideas, recipes, and steps to take towards a healthy diet. Healthy eating doesn’t mean sacrificing taste and it definitely doesn’t mean deprivation.

So come back next week to find out about focusing on fruits and vegetables with featured local produce, sold right here in New Orleans!

Check out www.eatright.org/nnm for more information on National Nutrition Month and more information on why Registered Dietitians are the nutrition experts you should seek for healthy eating advice.