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

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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.

Tuesday, March 9, 2010, at 6:00pm, at the LGBT Community Center of New Orleans, the 2010 Weight Loss Challenge will host its second, open to the general public, Discussion Panel, and its third Contestant Weigh-In.  Remember, last month the panel was cancelled due to the Saints Parade. The guest speakers from February have been rescheduled for March. Special guest speakers for the night will include:

The Fit Gourmet, Chef Dione Duhon: Discussing the importance of having a fully stocked pantry with it comes to making diets work. Visit www.fitgourmetofneworleans.com for more information.

Executive Chef from Ralph’s on the Park, Chef Chip Flanagan: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices when dining out.

Executive Chef from Oceana Grill, Chef Louis Brown: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices when dining out.

Creator of Bayou Brew, Renee Brown: Discussing the importance of natural ingredients and the harmful effects of artificial preservatives.

From the Mind-Body Center of Louisiana, Melinda “Mindy” Milam, L.C.S.W.: Discussing staying mentally healthy when it comes to dieting and weight loss and some of the pressures that go with it.

NO/AIDS Taskforce’s Behavioral Health Therapist, Juliet Clayton, LCSW: Discussing how Good Mental Health Leads to a More Fulfilling and Happier Life.

Odyssey House’s and NO/AIDS Taskforce’s Substance Abuse Clinician, Kristin D. MacRae, MSW, GSW, DMHC, LAC: Discussing addictions and mental blocks concerning weight loss.

Salire Fitness’ Life Coach Nolan Ferraro: Discussing Keeping Your Head on Straight When Losing Weight: Maintaining Balance in Your Life.

This is really a great opportunity for people to gain some great insight and get the chance to ask experts some questions.

When: Tuesday, February 9, 2010 at 8pm
Where: LGBT Community Center of New Orleans (2114 Decatur Street)
What: Weigh in and Panel Discussion

I joined the Pound for Pound Challenge 8 weeks ago because I wanted to lose 20 pounds…I won’t lie that 8 weeks ago when I joined; it was all about losing 20 pounds so I could fit in a size 6 again and look fabulous this summer.  It was quite superficial of me.

I gained the 20 pounds because I stopped focusing on living a healthy lifestyle and got carried away with living like a tourist on an endless vacation in New Orleans…lots of indulging and because of injuries, no exercising.

For the last 8 weeks I’ve also been blogging about health and fitness every day…and had my own awakening moment about my size and health.  During those 8 weeks; I’ve stopped indulging and refocused on living a healthy lifestyle. Although I’ve lost little weight, I can say that I’m living a healthy lifestyle. I eat healthy. I get my daily recommended fruits and vegetables servings, I eat a low sodium diet, I drink a gallon of water a day and I take a multi-vitamin each and every morning.  I don’t drink, I don’t smoke, and I haven’t had chocolate in weeks (that was my vice).  I’m exercising, meditating and getting my 8 hours of sleep a night. I am healthy; low Blood Pressure and Cholesterol and not currently at risk for any kinds of health diseases.

I was at a networking event a couple of weeks ago and a lady who was sitting next to me (although I had already introduced myself to her) made an announcement to the table about this fabulous diet supplement, which was supposedly all natural, she had heard about.  I simply had to butt-in and talk about how important it is to focus on life changes and living a healthy lifestyle – NOT quick fixes or solutions because losing weight is a result of living a healthy lifestyle.

An estimated 80 million Americans go on diets every year, spending more than $30 billion annually on programs and products. I’d love to take a survey of those 80 million Americans to find out how many of them are actually putting their health has the #1 reason for wanting to lose weight??

Thankfully we are in LA – Louisiana and not L.A. – Los Angeles so we don’t feel or have a huge pressure in our community/city to be stick figures with a perfect tan, but there is still a big stigma attached to being big so there is still societal pressure for wanting to be slim.

What society needs to put pressure on and what we need to focus on in New Orleans are: living healthy lifestyles, having healthy habits and enjoying good health and healthy bodies, minds and spirits.

Being healthy is what prevents:

Diabetes
High Blood Pressure
Hypertension
Obesity
Heart Attacks
Cancer

It’s not being slim or slander.  A skinny person isn’t necessarily healthy – for all you know he or she might be smoker with high cholesterol on the verge of having a heart attack or lung cancer.  We normally don’t think that when looking at a skinny person…but slim does not equal healthy.

No matter what size you are, living a healthy lifestyle will prolong your life and help you enjoy life a lot more.  Make changes and create new routines and habits that support living a healthy lifestyle.  If  you happen to need to lose some weight – living a healthy lifestyle will take care of that along the way!! And Yes, you better believe it that we’re right here with you to help!!

I am amazed a how little my clients and boot campers know about nutrition but, I don’t blame them for it. How is anyone supposed to know what’s good for them when they have Taco Bell Drive Thru Diet telling them they will lose weight if they eat Taco Bell everyday. You need to read the fine print for example: Drive-Thru-Diet® is not a weight-loss program. For a healthier lifestyle, pay attention to total calorie and fat intake and regular exercise. Taco Bell’s Fresco Menu can help with calorie reductions of 20 to 100 per item compared to corresponding products on our regular menu. Not a low calorie food. For complete nutritional information please visit TacoBell.com.

I feel nutrition is an essential part of anyone looking to live a healthy lifestyle. I take the time with my clients and boot campers to answer any questions they might have about general nutrition and refer them to a dietitian if they would like specific meal plans.  I require all my clients to do a food journal for me so I can see  what they are eating and give them healthier options to their favorite foods. I even take trips with them to the grocery store of their choice to show them how to shop for healthy foods.

I believe 80% of what you look like is your diet. You can workout all day long, but you will not truly reap the benefits of a healthy lifestyle unless you change your eating habits.  You will not lose weight by exercise alone if you’re going to go to McDonald’s and order a  Big Mac (540 calories and 29 grams of fat) or those Zapp’s Potato Chips that we all love so much! My clients tell me all the time “You don’t understand; it’s easy for you, you don’t ever eat anything unhealthy.” WRONG! I like unhealthy food as much as the next guy; I do live in New Orleans the capital of yummy fried food and creole cuisine.  I just understand those foods need to be eaten occasionally and in moderation. I try to educate people on how food is meant to be used as fuel for your body. If you eat unhealthy, you will feel unhealthy.

Nutrition and exercise go hand in hand, so it is important to be knowledgeable about what you are putting into your body. Are you fueling it, or dragging it down? In order to answer this, you must go straight to the source – the nutrition label. Looking at a nutrition label can be overwhelming, so here is what you need to know!

Where to find it:

This can be found on the side of a product, or on its original packaging. If for some reason you cannot locate it, or threw out the wrapper, check online. Many products’ websites have nutritional information listed on them.

Start from the top:

Serving Size: This amount will tell you how much of a particular food product constitutes as one serving. Keep in mind that the nutrition facts that follow will reflect only one serving. If you eat more than one serving of the food item, you must multiply the nutrition facts to receive an accurate account of what you are consuming.

Servings Per Container: How many single servings the packaging contains.

Calories: The total number of calories in a single serving. This includes calories from fat, carbohydrate, protein, and alcohol.

% Daily Value: For each nutrient there is a DV, a %DV, and dietary advice or goal. If you follow this dietary advice, you will stay within the recommendations of public health experts. Keep in mind these values are based on a 2,000 calorie daily diet, which may vary for each individual.

Calories From Fat: How many calories in a single serving come from fat. Fat contains 9 calories per gram. Notice : foods higher in fat are higher in calories.

Total Fat: How many grams of fat are in a single serving. Always work to limit or eliminate your trans or saturated fats.

Cholesterol: How many milligrams are in a single serving. Typically the body can make all the cholesterol that is needed. Consuming excess amounts of cholesterol is what may lead to heart problems. The American Heart Association recommends that you consume less than 300 mg of cholesterol each day, and if you have heart disease, less than 200 mg.

Sodium: How many milligrams of sodium are in a single serving. Individuals should aim to consume less than 2300 mg of sodium per day.

Total Carbohydrates: Carbohydrates contain 4 calories per gram. Dietary fiber and sugar also fall under this category. Aim to keep the fiber content high, and the sugar content low.

Protein: Protein contains 4 calories per gram. Protein is not only good for your muscles, but keeps you feeling fuller, longer!

Vitamins: The percentage of your daily recommended value that is in a serving will be listed. Look for foods that have a wide variety of vitamins and minerals that you need for the day.

Ingredients: The most prominent ingredient in the product will always be listed first, followed by the second most prominent, etc. Therefore, if the ingredient list begins with “high fructose corn syrup”, it probably isn’t the best choice. Always read the ingredients on a product before you buy it!

Remember:

Always look for a well rounded food item. If the sugar content is very low, but the sodium content is, say, 1,500 mg, it still isn’t the best for you! Make sure most, if not all areas of the label are healthy!!

Helpful Websites:

FDA Food Labeling/Consumer information

CalorieKing.com

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

Last night I attended an event for the LGBT Community Center 2010 Weight Loss Challenge at Oceana Grill.  (Oceana is a sponsor of the contest) Although you will not find any items on the Oceana menu that is under 700 calories, the Oceana Executive Chef – Chef Louis Brown prepared a special menu for the contestants.

The menu was as followed:

Appetizer:

The Famous Oceana Crab Cake Seared and served on top of Creole Mustard.

Entree:

Baked Ahi Tuna in fresh herbs layered over angel hair pasta tossed in a lemon garlic sauce, topped with fresh bell peppers.

Dessert:

Fruit medley

The seared crab cake was heavenly.  When Chef Louis presented his crab cake he explained how searing the crab cake in olive oil instead of putting them in a batter and frying them made a difference of 610 calories.  The seared crab cake only had 112 calories – as opposed to 722.

That was another great part of the meal, Chef Louis, as you can imagine, is a very busy man at Oceana but he took the time to explain each dish to the contestants, answer questions and share pointers.  He really drove home the importance and value of eating white meat and white fish (fish that turns white when cooked) such as what was part of our main course – Ahi Tuna.

Chef Louis opted to bake rather than sear the tuna, the spices he used and the parmesan cheese topping really did the trick.  Chef Louis chose to serve angel hair pasta since that is the lightest pasta option the restaurant carries.

For dessert the contestants and guests enjoyed a fruit medley.  Not one person sitting at the table got up feeling hungry and everyone was pleased and satisfied.  The point was well made that just because you are eating healthy and watching your calorie intake – that does not mean you have to be dissatisfied with what you are eating.

I wish Oceana Grill would choose to have these items on their regular menu…so others who live in New Orleans and come to visit could enjoy a healthy meal under 700 calories.

This was my first time meeting the contestants and hearing their story.  They are truly an inspirational group.  I plan on doing a Question and Answer session with each contestant so you can find out about them and learn from their story.  This contest has been a real commitment for all the contestants who have lost a combined weight of 50 pounds or 13% overall body weight.

The next event for the contestant that is open to the public is an upcoming panel discuss on March 9^th at the LGBT Community Center.  I will post more information about it in the next couple of days.

Update: This Event was CANCELED due to the Saints Parade and will be re-scheduled. Stay tuned for details.

There is a very special event going-on tomorrow night…besides the Parade for our New Orleans Saints Super Bowl Champs – it’s the LGBT Community Center 2010 Weight Loss Challenge’s February Weigh In and Discussion Panel.

The LGBT Community Center of New Orleans’ 2010 Weight Loss Challenge kicked off on Sunday, January 10, 2010 at the Community Center on Decatur Street with the contestants’ initial weigh-in.  It was an amazing day for the contestants and included meeting all of the Weight Loss Challenge’s sponsors, the LGBT Community Center’s Board of Directors and each other.  The Challenge has officially started with a total of nine contestants.

The contenders are competing against each other for prizes all while losing weight that they have tried so hard in the past to lose and have been unsuccessful. The goal of 2010 Weight Loss Challenge is to assist each contestant to lose the most percentage of body weight in a stable and healthy manner. The Center is optimistic that it will be successful in changing the way that all involved, including the entire New Orleans Community, looks at themselves as it pertains to their health. Throughout the duration of the contest, the public will be given an opportunity to follow the contestants in their struggle to reach their individual goals.

When: Tuesday, February 9, 2010 at 8pm
Where: LGBT Community Center of New Orleans (2114 Decatur Street)
What: Weigh in and Panel Discussion

You definitely have time to make both the parade and this event – which is open and free to the public.

The panelists and items of discussions are:

Nutritionist, Ginger Bouvier: Discussing the proper dieting techniques to fit your lifestyle.

The Fit Gourmet, Chef Dione Duhon: Discussing the importance of having a fully stocked pantry with it comes to making diets work.

Executive Chef from Ralph’s on the Park, Chef Chip Flanagan: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices with dining out.

Corporate Executive Chef for Ralph Brennan Restaurant Group, Chef Haley Gabel Bittermann: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices with dining out.

The general public will be allowed to ask the panelists questions and interact with the contestants. Be Fit NOLA will be there and we hope you will too…this is such a great opportunity to discuss healthy eating habits.

These are great videos to help you be healthy tailgating and feeding/fueling your guests during Game Day:

Like it, Love it, Hate it Beers – Skip the 300 calorie beer!

You can find archive videos at 26 WGNO Get the Skinny with Molly. For more information of Molly Kimball visit her website.

First video with Molly Kimball discusses the importance of eating smaller meals throughout the day and what type of foods to eat.  The great way to combine lean protein and complex carbs.  Don’t be fooled by some products’ packaging.

Next video – Molly talks about diet pills in her love it, like it and hate it segment.

You can find archive videos at 26 WGNO Get the Skinny with Molly. For more information of Molly Kimball visit her website.

I’m very excited that Be Fit NOLA is grabbing the bull by the horn and has challenged the people of New Orleans to join the Pound for Pound Challenge. From what I’ve seen of my Boot Camp classes – I know that people in this great city can rise to the challenge. I’m definitely here to help.

I’ve put together 5 easy weight loss tips to get you started:

1. Eat 5-6 Times a Day:  The hardest part to shedding pounds is fighting the hunger pains. No one likes to be hungry (p.s. that’s why you’re pledging to lose weight because in New Orleans we have 1000s of people who go hungry each day).  If you eat 5-6 times a day – three small meals of about 300 calories and 2-3 snacks of about 50-150 calories (depending on sex, activity level and amount of weight desired to lose) you will find it easier to stick with the lower calorie intake. By eating 5-6 times a day, you keep yourself nourished and you also keep your metabolism burning calories for you.

Many people think that not eating will help them lose weight; however, this simply does not work as well as some people might think. When your body doesn’t get the food it needs, it tries to conserve its energy…this means your body begins to burn less fat. In addition, when your body lacks the essential vitamins and nutrients it needs and gets from healthy food, you begin to feel tired and weak and can’t do as many activities…which means you burn fewer calories. Such a vicious and senseless cycle; prevent it by eating 5-6 times a day.

2. Drink Lots of Water: Here are some things you might not have known about the functions of water in the human body – Water:

• Transpsort nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protect our vital organ
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protect and moisturizes our joints

(Source Mangosteen-Natural-Remedies.com)

Drinking (8) 8oz. glasses of water a day will have tremendous benefits to you and it will also curb your appetite.  Start drinking!

3. Avoid Processed Foods: Processed foods have been altered from their natural state for safety reasons and for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing. Not all processed foods are bad but there are the ones to avoid:

• Canned foods with lots of sodium
• White breads and pastas made with refined white flour, which are not as healthy as those made with whole grains
• Packaged high-calorie snack foods, like chips and cheese snacks
• High-fat convenience foods, like cans of ravioli
• Frozen fish sticks and frozen dinners
• Packaged cakes and cookies
• Boxed meal mixes
• Sugary breakfast cereals
• Processed meats

(Source About.com)

4. Reduce your Fat Intake: Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein (chicken with no skin, fish, egg whites, and leaner beef) and carbohydrates from plants and whole grains.

5. Add Fiber to your Diet: Two great things about fiber: it keeps everything in your stomach and digestive system moving – keeps you nice and regular. Secondly, foods high in fiber fill you up and help curb hunger pains. Check-out the Mayo Clinic chart of food high in fiber to know what to eat from now on. You’ll find fruits, vegetables, whole grains, legumes, nuts and seeds listed.

Just by following these tips, you will find that you are able to lose weight quickly and effectively, while ensuring that you are still healthy and able to keep doing everything you usually do activity-wise. This helps to ensure that not only are you able to continue losing weight, but you are able to enjoy yourself while doing it. These quick weight loss tips are a sure way to help get you on track towards the weight you desire.

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Jonas Deffes, New Orleans Exercise Specialist

Provides the therapeutic benefits of health and exercise at companies and events throughout New Orleans along with his very popular New Orleans Boot Camp for women. I am very serious about building long-term relationships, achieving positive results and upholding my commitment to excellence.

What can you do to simplify your life, lose weight and stay on a budget all at once?

Eat the same basic food on a regular basis – that’s what!!

I know that in a culinary Mecca such as New Orleans the thought of eating the same basic food on a regular basis might be a repulsive and insulting thought, but lets face it – although we would love to constantly partake in our New Orleans’ yummy favorites…it’s not something our wallets or waistline can handle.

Eating the same basic food on a regular basis has three major benefits: It simplifies your life, it’s ideal to maintain or lose weight and it will allow you to stick to a budget (well at least a food related budget).

Simplifies your Life

One of the most common questions in all households is: What’s for dinner?!? Well, if you are eating the same meals/food on a weekly basis than you always know what’s for dinner. There’s a lot of comfort to be gained from this.  No wondering, stressing, and worrying about what you’re going to eat.  Your meals are planned out for the entire week.

It also makes grocery shopping a snap. You can easily be in and out of the grocery store because you know exactly what you’re looking for, where to find it and how much of it you need.  This leads us to how you are able to stick to a budget.

Stick to a Budget

Because you are eating and buying the same foods from week to week – you can budget your weekly grocery bills and stick to it. It might differ by $5 – $15 dollars a week based on the price of meats and some other products but for the most part; you’ll know exactly what you can expect to spend.

Maintain and Lose Weight

To maintain your weight, you must maintain the same calories intake – to lose weight, you must reduce your calorie intake.  Simple.  Even simpler once you have figured out your calories and nutritional recommended daily allowances; the optimal breakdown of calories, Fat, Protein, Carbs, fiber, and vitamins and minerals.  You can then appropriately plan your meals and stick to the same meals; it takes all the guess work out of maintaining and losing weight.

The majority of us don’t want to think about eating as a means of fueling our bodies but that is exactly what eating is…especially healthy eating.  It’s all about ingesting on a constant basis the right nutrients to perform at our best.

This doesn’t mean that you can’t get creative with spices, seasoning and flavoring – as long as it’s with little to no calorie impact spices and seasoning.

Also, you can definitely allow yourself some cheat meals where you do eat out or cook your absolute favorites.

Do you think this is something you could do?  If not, why not?