Well…I’ve got something good for you today courtesy of Ochsner and Rouses.  Now, mind you, this list does not obligate you to shop at Rouses…

What is this list?!?  Ochsner nutritionist Molly Kimball, RD, CSSD has handpicked a list of groceries guaranteed to boost the quality of your diet. By filling your shopping cart with these items, you’ll be reducing or eliminating your intake of saturated and trans fats and processed carbohydrates, and increasing whole grain, protein-rich and vitamin/mineral-rich foods in your diet.

The list is separated by produce, meat, dry food, condiments & sauces, poultry & eggs, dairy, seafood and so on.  This is an extremely thorough and helpful list.

You can find the the full list at Choose Healthy Grocery List - here is a look at what’s on the list.

Hot and Cold Cereals
Cold
Kellogg’s Special K Protein Plus
Post Brand Flakes
Post Shredded Wheat: original
Post Shredded Wheat: spoon size
Quaker Crunchy Corn bran…

Bread
Nature’s Own 100% Whole Wheat Bread
Nature’s Own 100% Whole Wheat Bagel
Pepperidge Farm Natural Whole Grain 15 Bread
Pepperidge Farm Whole Grain English Muffin (100% whole wheat)
Pepperidge Farm Whole Grain Oatmeal Bread
Pepperidge Farm Whole Grain 100% Whole Wheat Bagel
Thomas Hearty Whole Wheat Mini-Bagel…

Frozen Vegetables
Edamame
Ore-Ida Roasted Potatoes: Original
Best Yet: green peppers, cut-leaf spinach, lima beans, cut okra, broccoli, cut carrots, collard greens, black eye peas, butter beans
Pict Sweet: carrots, butter beans, purple-hulled peas, sliced yellow squash, mixed greens, chopped turnip

Canned Goods
StarKist Chunk Lite Tuna in Water
Chicken of the Sea Pink Salmon
StarKist Yellowfin Tuna Fillets (Pouches)
Hormel Breast of Chicken in Water
BlueRunner Creole Cream-style Red Beans
BlueRunner Creole Cream-style Navy Beans

Rice, Dried Beans, Pasta
Basmati Rice: All brands
Brown Rice: All brands
Dried Beans (pinto, kidney, navy, lima, black-eyed, etc.)
Hodgson Mill Whole Wheat Whole Grain Pasta
HeartLand 100% Whole Wheat Spaghetti
Barilla Plus Spaghetti & Penne Pasta

Print out the list and make your grocery shopping off of that list – choose recipes that use the ingredients on that list and eat in moderation.  Continue to read the blogs posts from our wonderful registered dietitians Lauren and Steve, for more tips, information and nutritional advice.  We do like to keep things simple around here!

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!

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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.

Don’t Weight to Lose (DWTL) is a 501c(3) non-profit organization designed by Tulane medical students, to promote long-term behavioral changes in terms of diet and exercise habits. DWTL ultimate goal is for each program participant to develop practical lifestyle changes without diet or exercise fads. They aim to promote small changes in nutrition habits, without sacrificing cultural characteristics in taste; and to increase physical activity, without needing sophisticated exercise equipment.

Q: Can you tell us a little more about Don’t Weight to Lose?

Jacques Courseault: Don’t Weight to Lose (DWTL) is a faith-based non-profit health and wellness organization based in New Orleans. Basically, Ryan Jupiter and I came up with this idea as first-year Tulane medical students. There was a program that I ran, as a personal trainer, called “Fat Tuesday,” where we offered free body composition and cardiovascular screenings at the Reily Center (Tulane’s gym). Ryan and I were working out one day and were discussing ways to bring a program like Fat Tuesday out into the community. After a year of research and development, DWTL was born. DWTL is now an 8-week program, held twice a year at Franklin Avenue Baptist Church. Components include physician speakers, health screenings, free exercise equipment, exercises classes and personal counseling from medical students. At this point, we have seen around 500 participants, and many noted significant health improvements.

Q: How does someone become a participant in the Don’t Weight to Lose program?

Jacques Courseault: Visit www.dontweighttolose.org and sign up for our newsletter. We release dates 2 months in advance for people to sign-up. If you don’t want to wait, we have tons of exercise and nutrition information available on our affiliate websites www.ExerciseMenu.com and www.DrGourmet.com. I am the Chief Editor of Exercise Menu, and Dr. Timothy Harlan is a chef turned Tulane Internist who developed Dr.Gourmet.com.  There is tons of great information on both sites.

Q: How much personal attention do the participants receive?

Jacques Courseault: One of the great aspects about DWTL is the personal attention that participants receive from our medical students. We have about 25 volunteer medical students that are trained in exercise and nutrition counseling, in addition to, what they are learning in medical school. Each student is assigned to three to five participants. Students review body composition readings, nutrition diaries and workout logs with participants during each session. There is really a strong bond that develops…

Q: You mentioned it’s faith-based health and wellness program – can you explain that a little more?

Jacques Courseault: Faith-based meaning that we address health issues from the mind, body and spiritual perspectives. Obviously, you have to take physical action, by increasing physical activity and making health food choices to improve your overall health. What is not so obvious is that many of these issues have a psychological and spiritual basis to them that should also be addressed. Having a Bachelor’s degree in Psychology, I have designed this program based on particular theories to address behavior change. Obesity and other chronic diseases have also been linked to psychological disorders, such as stress and depression. Last but not least, is the spiritual component. Making sustainable lifestyle changes is difficult. By making the connection that God has blessed us with the gift of life and health, I try to teach our participants not to take this time we have for granted. In addition, the church offers a support network that provides encouragement when the temptation to revert back to previous ways arises.

Q: What inspired you to start Don’t Weight to Lose?

Jacques Courseault: I love New Orleans and the potential that this city has. Nothing can compare to the culture of this city. At the same time, I realize that overindulging in our food and leisurely activities can lead to serious health problems. So, I asked myself “How can we improve the health of this city and still eat great tasting foods and enjoy ourselves?” The answer is to teach small and practical changes that can drastically improve health. The people of New Orleans want to be healthy; however, it’s not always clear how to do that, especially with the day-to-day fads that pop up in mainstream media. Therefore, it is my passion as a personal trainer, physician and citizen of this great city to teach these practical changes.

Q: Have you reached out to former participants?  Have they maintained the new habits they developed during the program?

Jacques Courseault: Being a member of Franklin Avenue Baptist Church and from seeing previous participants at various health fairs or at other functions, we realize that our changes look to be sustainable. We have also received many testimonials about the positive changes people are noting in their lives. One participant reported at 40-pound weight loss, and we have had quite a few that reported 25 pounds or more. We are working to set up a screening session of all of our former participants to see if these changes have been sustainable as we hoped.

Q: How do you feel about the health and fitness scene in New Orleans?

Jacques Courseault: The health and fitness scene in New Orleans has notably improved after Katrina. The greatest improvement that I have seen is at City Park, with the addition of the new walking and biking tracks. New Orleans provides many avenues for outdoor exercise. One can walk through the French Quarter, bike on the levees, play pick-up soccer at Audubon or join any of the many run/walks that are held here each year. Unfortunately, there is a lack of indoor facilities. To address this problem, I have developed ExerciseMenu.com, which allows people to workout in the comfort of their own home. Resistance training, or weight lifting is important, but we can maintain better health if we regularly participate in outdoor activities.

Q: We hear you are graduating this year – what’s next for you? Will you be staying in New Orleans?

Jacques Courseault: I will never leave this city. I had a wonderful four years at Tulane University School of Medicine, but will now hang up the green and white for the LSU purple and gold. Starting in July, I will begin my residency in Physical Medicine and Rehabilitation. I love this field because I can combine my exercise passions with medicine, in order to help people maintain their physical health. I will also continue to make sure that DWTL contributes to improving the health and wellness of this city.

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.

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.

Inside the Lakeview Christian Center we were welcomed by a staff (church members) who were excited, and happy to see us and tell us all about what was available for us to see and take part in.  They had 36 vendors that made up the Wellness Fair to include a station to get your Blood Pressure taken for free and Cholesterol screening from The Blood Center: Blood Mobile & Free Cholesterol Screening. Also in attendance was Salire Fitness, BestRD Wellness (nutritionist), Advance Medical Care and Wellness, DHH/OAAS/Adult Protective Services, Elderly Protective Services, Louisiana Chiropractic Center, Alzheimers Association of GNO and the American Cancer Society to name a few.

From 10:00 am to 3pm they hosted some wonderful free seminars for attendees which included: Tulane hospital discussing Childhood Obesity & Type 2 Diabetes, Rose Dermatology discussed Skin Cancer, and LSU Radiolody has a seminar of Mammogram, When and & Why.

We spoke with Pete Schefferstein the Church Administrator and Wellness Fair Organizer to find out more about the Fair and why the Lakeview Christian Center decided to put on this event. As it turns out, Pete used to be quite an unhealthy fellow – as he puts it “a typical New Orleanian” and his wake-up call came when his doctor told him that he was close to being diabetic and unless he made some changes, he would have to take medicine for diabetics.

Speaking with Pete was an eye opener.  To hear him say that for him; not being able to bend down to pick something up, or not being able to walk up a flight of stair or walk around the block and that living with all the discomfort of bad health seemed perfectly normal was very surreal. It’s hard to comprehend that some people have never known or experienced living a normal “healthy” life.

However, when his doctor told him if he kept going the way he was he would be diabetic – Pete decided to change his lifestyle.  Since then, Pete has lost over 100 pounds.  He enlisted the help of his son who designed a program for him based on the Men’s Health TNT.  After losing 40lbs, Pete was finally able to use a treadmill.  Pete was exercising for the first time in his life.

Pete said to us “When you’re overweight, you don’t really realize how much everything is such a chore – like bending down to pick something up, traveling…how embarrassing it is to ask the stewardess on a plane for a buckle extension”

Since losing the weight and making life changes/establishing a new healthy lifestyle, Pete became more aware of the members in his church community who also needed help and assistance.  He commented on how difficult being overweight is on the families in the community; “People are losing jobs because the can’t perform their duties.” That’s when the Lakeview Christian Center became involved in helping their community become healthier.  Every six weeks they run a Biggest Loser Challenge to encourage members to get involve, participate in learning new things about nutrition and exercise and support each other in losing weight.

They bring in other members of the community who are nutritionists, trainers, nurses and doctors to speak on health issues.  It’s really fabulous what the Lakeview Christian Center have started and how they are supporting their community.

So yes, we need salt but unfortunately we end up getting way above what our daily allowance should be.

Some Facts you Need to Know about Salt

– Sodium is a component of salt. One (1) teaspoon contains about 6 grams of salt. Six (6) grams of salt contains about 2400 mg of sodium

– The amount of sodium considered adequate to promote good health in adults is 1,500 mg per day – not to exceed 2,300 mg of sodium per day. No more than a teaspoon.

– Although salt is the major source of sodium in our food, sodium is also a component of other ingredients, such as sodium bicarbonate used in baking and monosodium glutamate used as a flavor enhancer.

– Too much sodium in the diet can lead to health problems. It is one of the risk factors that contribute towards high blood pressure (hypertension), which substantially increases the risk of developing which substantially increases the risk of developing heart disease or stroke.

– Sodium and chloride levels are comparatively low in all foods which have not been processed. However, salt has been used as a preservative and a flavoring agent for centuries.

– Widely cited figures from the Center for Science in the Public Interest (CSPI) lay about 77% of the sodium blame on processed and restaurant foods, with only 5%, 6% and 12% coming from cooking, table use and natural sources, respectively. Salt, quite frankly, is everywhere.

– In an analysis of more than 550 commercially prepared foods in 2005, CSPI found that even one dish could bump you near or over your daily recommendation, including: Swanson’s Hungry Man XXL dinners, 3,180 mg to 5,410 mg; and Denny’s Lumberjack Slam breakfast: 4,460 mg.

Salt and your Kidneys

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Tips for Reducing Sodium in Your Diet (Source Your Guide to Lowering High Blood Pressure)

• Buy Fresh, plain frozen or canned “with no salt added” vegetables
• Use fresh poultry, fish and lean meat, rather than canned processes types.
• Use herbs, spices and salt-free seasoning blends in cooking and at the table
• Cook rice, pasta and hot cereals without salt.  Cut back on instant and flavored rice, pasta, and cereal mixes, which usually have added salt.
• Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium
• Rinse canned foods, such as tuna, to remove some sodium
• When available, buy low- or reduced-sodium, or no-salt-added versions of foods.
• Next time you cook gumbo or jambalaya…skip adding any type of salt – there’s already plenty in it in the ingredients you are cooking with!!

Needing and wanting salt is an acquired taste.  If you salt your food, slowly start reducing how much salt you add when cooking or when food is served.  Eventually, you will not miss the taste of salt and you’ll be much better off for it.

Next time we discuss salt – we’ll have a look at what some say is healthier salt…Sea Salt.

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.

How exactly will you be helping your community? Watch this video and learn more about Second Harvest Food Bank of Greater New Orleans and Acadiana and how the donation from General Mills for every pound you pledge to lose will help people in need.

As of this post, 18,686 pounds have been pledged by 578 people for New Orleans.

Be Fit Nola Interviews Second Harvest Food Bank from BeFitNola on Vimeo.

 

Next Molly does her Like, Love, Hate segment on Pretzels: