Posts Tagged ‘food journal’

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September 3rd, 2009

Writing your pounds off one meal (and snack) at a time…the power of a food journal /// No Comments ///

By Cheney

Guest Blog, Kelly, H3 Marketing Specialist

If you were to add up your calories from yesterday, would you be able to recall everything you ate?  And if you could, would you count it all?  (Even the few remaining crumbs of coffee cake left behind in the break room – okay maybe it was a baby piece.)  You may not think OR may not want to think that it all adds up- but it does.

When I first went off to college, I didn’t gain your typical “freshman fifteen.”  Oh no, for me it was more like the freshman thirty (thirty-two to be exact).  I didn’t even realize it until the summer after my first year, when I saw a picture of myself and thought- WHO IS THAT?  Anyways, I hadn’t realized I’d gained that much weight because I THOUGHT I was eating quite similar to what I had been at home.  On top of that, I’ve always been an active person.

My mom was just as baffled (or so I thought) by my weight gain as I was, so she suggested that I log what I ate to see if that’s what had changed (moms always know best AND they’re always right).  So that summer, after eating each meal and snack, I would make note of it and record it in my diary at the end of the day.  I’ve never been a diary person so this took some major getting used to. 

I did this through the WHOLE summer and continued to do so when I returned to college my sophomore year.  I soon found that my food diary was the eye-opener I had needed- it was clear that I was a HUGE snacker and not only that, but I would eat HUGE meals (my portions were at least double that of my meals at home). 

Needless to say, once I noticed this trend- I cut it out!  It wasn’t even that I had much to change, as I continued to eat the same meals- I just watched my portions, and I still had snacks but they were much healthier and much less frequent(!!!).

After my sophomore year (when I had pretty much returned to my normal weight), I stopped my food diary.  It’s not something that I think is necessary, but whenever I start to feel like my healthy meal plan is slipping…I’ll start back up again. 

Last year, a weight loss study conducted by the Kaiser Permanente Center for Health Research found that participants who kept a food journal lost about twice as much weight compared to those that did not keep one- and not only that, but they sustained the weight loss.

 

For more information and tips on food journaling, visit WebMD.

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August 13th, 2009

Get Your Snack On /// No Comments ///

By Cheney

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism.  These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin. 

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below. 

Crunch on This

  • 1-2 Rice Cakes with 1 Tbsp. of Nut Butter
  • 100 calorie pack of popcorn (ex: Smart Pop)
  • 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
  • 4-5 whole grain Melba Toast
  • 1/2 cup of raw carrots
  • 14 animal crackers

 

Spice and Ethnic

  • 1-2 oz. ground turkey with diced tomatoes and taco sauce
  • Stir-fry with low-sodium soy and teriyaki sauce
  • 2 oz. (about 30 pods) edamame
  • 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
  • 1/4 cup H3 hummus and 6 pita chips

 

Salty Satisfactions

  • 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
  • 1 0z. (small handful) peanuts or pistachios
  • 100 calorie pack of popcorn (ex: Smart Pop)
  • 1-2 oz. sundried tomatoes
  • 6 whole grain, low-sodium, low-fat Triscuits

 

Sweet Nothings

  • 4-6 oz. low or non-fat yogurt
  • 1/2 cup frozen yogurt
  • 1/2 – 1 cup fruit smoothie
  • 1/4 cup sugar-free pudding or Jello
  • 1/2 – 1 cup strawberries dipped in fat-free whipped cream
  • 1/2 – 1 cup frozen blueberries or grapes
  • 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

 

Chocolate Attack

  • 1 – 2 sheets chocolate graham crackers
  • 1 – 2 chocolate crunch rice cakes
  • 100 calorie pack of cookies
  • 1 piece or serving of dark chocolate (look for 70% or higher cacao content)
  • 1/4 cup dark chocolate or chocolate fudge sugar-free pudding

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August 6th, 2009

SMART CART /// No Comments ///

By Cheney

SMART CART

 

The first grocery trip after returning home from H3 may seem daunting.  However, appropriate planning and preparation will see you through to success.  Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.

Our Nutrition experts take you on a trip to the local grocery.  Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories.  You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.

Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!

1. Plan ahead.  Make a list before going to the store of everything you need for the week.  Click here for the H3 Shopping list – just print, check the boxes, and you’re off! 

2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.

3. Shop the perimeter of the store.  This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.

4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.

5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.

6. Stay AWAY from the snack food aisle.  Notice how the chips, cookies and sugary sodas are all together in one place!  (Better to avoid this aisle all together.)

7. Convenience is worth the extra cost.  Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.

8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.

9. Choose 100% whole wheat pasta and bread.  The first ingredient should read whole wheat flour.

10. Learn how to read nutrition labels.  Keep an eye on fat (trans and saturated), calories, sugars and sodium content.  (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)

These are just a few tactics to make your shopping trip a success.  Do you have any grocery store strategies?

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August 4th, 2009

Dining Out Guide: Mexican Cuisine /// No Comments ///

By Cheney

Guacamole

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ – you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?

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July 17th, 2009

TAV: Try-A-Veggie /// 3 Comments ///

By Allie

Vegetables

 

It is so clear in my mind the day when my PE teacher in 7th grade said “I just LOVE vegetables.” I remember thinking to myself “HA! She must be crazy. Who, who, WHO?! likes vegetables. Let’s get real.” Somewhere down the line, I absolutely fell in love with vegetables. Every type, every color, prepared cold, prepared hot, you name it. 


Don’t get me wrong, I lived most of my life loathing veggies. They were the 3 B’s: bitter, bland, and just BAD (tasting, not bad for you!). But when I finally realized just how nutritiously valuable they were, I started eating them more. The more I ate, the more I liked! And we lived happily ever after.

 

Think about it, there is not ONE negative thing anyone can say regarding a veggie in terms of health and nutrition. I have yet to hear anything along the lines of “Live longer by cutting back on spinach.” Or “Don’t eat too many carrots; you’ll spoil your appetite!”

 

I will write a TAV posting every couple of weeks to give you the low down on a certain veggie. The next time you are in the supermarket, pick it up. You never know, you just might like it. You have to try it first though!


Check back Monday for the first TAV posting!

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July 14th, 2009

Hello Everyone! /// 1 Comment ///

By Allie

Shipyard Photos 065

Hello all past, present and future H3 Guests! My name is Allie and I am interning here at Hilton Head Health this summer. You can read more about me in the “About Us” section. Whether you came last week or three years ago or you are hoping to come in the near future, this blog will give you the information to help you stay on track and continue living your healthy lifestyle.

 

What will be on here?

Posts will feature workouts to try, current events/research finds, tips, guides (i.e. dining out, grocery shopping), recipes, success stories, H3 updates, tutorials, videos and much more—all with a personal touch. However, I want to post what you all want to read! Feel free to suggest content that you would like to see on this blog by making a comment on a post or by emailing me at getinspired@hhhealth.com.

Be sure to check back daily, weekly, or whenever you need a nudge in the healthy direction. Use our blog as part of your morning routine—that way you start your day with the right mindset. Sometimes all we need is a good start to the day.

So please follow me on this journey—to spreading health and happiness!

Take care,

Allie

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