Got Fiber?

(Photo Courtesy of Flickr)

A few months back, I received a complimentary copy of the book, The Full Plate Diet. The main premise of the book is that by adding more fiber to your meals you will essentially lose weight (because you will feel fuller, eat fewer calories, etc.). Since I received the book, I’ve been reading it intermittently. Although I do not believe that just eating more fiber can help you lose weight – and keep it off – I think that how much fiber we eat does impact how much we eat and, therefore, how many calories we take in.

In the past few days, I have been trying to add more fiber to my daily meals. On average, I was eating about 15 g of fiber a day, which is actually below average – most Americans eat around 20 g. The authors of The Full Plate Diet stress that our bodies need 40 g of fiber each day to lose and maintain a healthy weight. Wow, that meant that I had to add 25 g of fiber to my daily meals! I was convinced that I would have to eat prunes, sticks, and rocks in order to get that much more. That is, until I read more of the book. The Full Plate Diet gave me a great overview of foods and their fiber content, which was extremely helpful. I mean – who knew that raspberries have one of the highest fiber contents of all fruits?

So, yesterday was the big day. I attempted to reach 40 g of fiber without eating tree bark and without turning into a bloated monster….let’s see how I did:

Jen’s Fiber Intake for Monday

Breakfast

  • 1 cup Kashi Go Lean cereal – 8g
  • 1 cup raspberries – 8 g
  • 2/3 pear – 4 g

Lunch

  • 3 cups mixed spinach and romaine – 6 g
  • 1/2 cup tomatoes – 1 g
  • 1 cup strawberries – 3 g

Dinner

  • 3 cups mixed spinach and romaine – 6 g
  • 1/2 cup tomatoes – 1 g

Dessert

  • 1/2 cup strawberries – 1.5 g

Total – 38.5 g of fiber

Just to clarify, this was not ALL the food I ate yesterday, just the food that had a significant amount of fiber. Because I ate other things during the meal, like couscous, I’m sure I surpassed the 40 g mark. Not too bad! But, I have to admit, getting this much fiber in my diet was a real challenge. I don’t normally eat a cup of raspberries at one sitting, nor do I eat two spinach salads in one day. I really think that a good way to jump start your fiber-filled day is with your breakfast. Just by eating the high fiber cereal and the raspberries, I was able to knock of 16 g of fiber – that was more than I would normally eat in a whole day. But, if it weren’t for Kashi and the fruit, I’m fairly certain my fiber intake would have been much lower for the day.

So how did I feel? Well, not too much differently than I normally feel. Although I did feel a more full throughout the day and I felt like I had more energy. I also did not crave food at my normal “snack times”, which I’m totally happy with.

If you’re curious about how much fiber you’re eating throughout the day, go to The Full Plate Diet online. The site has a great tool where you can select the food you’ve eaten at each meal and it will calculate the fiber intake – so easy and kind of fun in a weird “I heart fiber” kind of way. And, if you need to add in more fiber to your diet – let’s face it, we all do – check out the free e-book version of The Full Plate Diet. The books gives the top fruits, veggies, grains, etc that contain the most fiber and essentially give you the most bang for your calorie/fiber buck.

So, before your next meal, ask yourself – Got Fiber?

Pears Are Always In Season

I’ve been on a fruit kick lately. Maybe it’s because I’m trying to eat more fiber-rich foods. Or maybe it’s because I’m wishing summer to get here! Whatever the reason, the other day I went to the grocery store and came back with:

  • Strawberries
  • Raspberries
  • Blueberries
  • Apples
  • Bananas
  • Apricots
  • Red seedless grapes
  • Pears

I wasn’t even planning on getting all of this fruit but it looked soooo good at the store. One thing I noticed was that there were several more varieties of pears than normal. I didn’t even think it was “pear season”, but I guess with so many varieties, pears are always in season. Anyway, I usually stick to the green Bartlett pears – that’s what I grew up with, so that’s what I know. However, this time, I decided to try something different. I picked out one Taylor’s Gold pear, pictured above, and 2 Bartlett pears. I am not very familiar with Taylor’s Gold but learned that it is a New Zealand pear with golden-brown skin. According to Epicurious, the Taylor’s Gold pear is good for making jams, jellies, and sauces. But, because it’s very sweet and juicy, it’s great for eating as well – I know, because I had it this morning and it was awesome!

If you want to learn more about pear varieties that are grown in the US, what they could be used for, and even what wine/cheese go best with each variety, check out USA Pears.

How Many Calories Are in Your Favorite Cheese?

I love cheese. If I were on a deserted island and could choose to have a few foods at my disposal, cheese would definitely be one of them. My love for cheese has also passed down to my children. I distinctly remember my son’s early experience with cheese. We were at the grocery store when he was about a year old. I let him hold a block of cheese (tightly wrapped of course) just to keep him occupied. I turned my back for a minute or two only to find that he had gnawed through the plastic to eat the block of cheese. Yep, he’s my son alright.

(Photo courtesy of Flickr)

We all have our favorite cheese(s). My favorites happen to be aged parmesan, extra sharp white cheddar, and the lovely Greek favorite – feta (oh yeah!). There’s just something about breaking off a big chunk of fresh parmesan or cheddar and savoring each little nibble. Pair it with a good wine, some grapes or other fruit, a little French bread, and you practically have a meal. Plus, don’t even get me started on the calcium and protein that just adds to the wonderment of this versatile food – because, like bacon, cheese seems to make everything taste better.

Most of us know that all cheeses are not alike. Some are strong, others mild. Some are stinky, while others have no particular scent. Ok, so you’re smart enough to know the different types of cheese. But, did you also know that not all cheese has the same amount of calories? That’s right, some cheeses are lower in calories and fat than others. Let’s take a look at these popular cheeses and how they rank on the energy scale…

(Full-fat, per 100g or about 3.5 ounces)

  1. Ricotta – 185 calories and 14.8g fat
  2. Feta – 250 calories and 20g fat
  3. Camembert – 297 calories and 24g fat
  4. Mozzarella – 301 calories and 25g fat
  5. Swiss – 400 calories and 30g fat
  6. Stilton – 411 calories and 35.5g fat
  7. Cheddar – 412 calories and 34g fat
  8. Parmesan – 452 calories and 32.7g fat

Uh oh, seems like two of my favorites rank on the low-end of the “good for you” scale. Oh well, there’s always room for feta.

Growing Your Own Vegetable Garden

Late last night, I started watching the last episode of Jamie Oliver’s Food Revolution on Hulu. I enjoyed the episode as always, but something toward the end of the show really hit home. The episode showed school children and families working in their gardens, harvesting their own vegetables. Scott and I have talked about planting our own vegetable garden for years, but have never really made an attempt. Then, last night, around 11 PM, I declared that we would start our own garden.

(Photo courtesy of Flickr)

There are many reasons why I want to have our own vegetable garden:

  1. Convenient, fresh produce – A vegetable garden, if it is appropriately tended, can yield an abundance of fresh produce, right outside your back door. So, if you’re lucky enough, you won’t have to make those last-minute trips to the market to pick up peppers or tomatoes, you can just meander into your backyard.
  2. Cost Savings – We all know that most fruits and veggies are very expensive these days. By planting some of the more expensive veggies – like bell peppers, tomatoes, and lettuce, you may end up saving quite a bit of money by the end of the summer.
  3. Life Lessons – Although my two children eat many vegetables, I would love for them to eat more. By getting them involved in the planting and care of the garden (and picking the veggies!), I’m hoping that they will be more excited about eating them.

So, after my garden declaration, Scott and I discussed where we’d like to plant a garden, what we’d like to plant, and when.

  • Where – The most obvious place to plant the garden is in our current raised garden which, before today, was home to a few flowers, weeds, and a ton of rocks that we had from a small pond we drained a few years back. The raised platform can help with water drainage and keep a few pests away.
  • What – Everything we’ve read about starting your first vegetable garden says to not take on too much your first year. We decided to pick a few of our favorites, particularly those veggies which are expensive at the store. These include tomatoes, bell peppers, cucumbers, carrots, romaine or spinach, jalapeno, possibly melon, and a few herbs like cilantro and basil. We also intend to grow strawberries using one of these hanging planters. I really hope it works because we love strawberries and they are so expensive at the store.
  • When – Well, there’s no time like the present! We decided that we would start today! Our first step was to get the garden ready to plant, which meant, taking most of the rocks away, digging up weeds and other plants, and turning over the soil. Little did we know that this first step would take nearly 6 hours – and we still have more to do!

Next week, we’ll tackle the potting soil and maybe even plant our first vegetables! Stay tuned…

Why Whole-Grains Are Healthier

Two seagulls are fighting for a piece of bread. The first bird overpowers the second bird, quickly snaps of up the bread, tastes it, then immediately spits it out. Looking astonished, the second bird says, “Why did you spit out that perfectly good piece of bread?” The first bird replies, “It’s not whole-grain.”

Last night, I ran out to the grocery store to pick up a loaf of whole-grain bread. Unfortunately, it was nearly 9 PM and all of the fresh whole-grain bread was gone or had been hardened from sitting out all day. Against my better judgement, I settled for two medium size loaves of French bread straight from the baker’s oven.

French bread loaves

Back in the Wonder Bread day, I would be happy as a clam to get fresh French bread. But these days, I should know better. French bread, although soft and tasty, is essentially white bread, full of “bad carbs” and not much nutrients. Besides, you’d have to be living in some remote village to not know that whole-grain bread is better for you than bread made with refined grains (white flour). On a side note, I had a sixth grade teacher who was way ahead of the times – he often told our class that eating white bread (aka Wonder Bread) was no better for us than eating paper. I think we all consumed less paper after that.

Why whole-grain is better

Whole-grain bread is made with…well, whole grains. Unlike white bread, whole-grain bread hasn’t had its germ and bran – what gives the bread its fiber – removed by milling and processing. Although, slice by slice, whole-grain bread and white bread have approximately the same number of calories, whole-grain bread has 3 times the amount of fiber and 6 times the amount of protein. And by now, most of you know that eating foods that are high in fiber can aid digestion and help us lose weight because it keeps us feeling fuller longer.

Spotting a whole-grain

If you can’t tell a whole-grain bread from a white flour processed bread, have no fear! Look for the whole truth when trying to spot a whole-grain, fiber-rich bread. A true whole-grain bread (or any whole-grain product) will list whole wheat, whole oats, whole rye, or some other whole grain cereal as the first ingredient. According to the Mayo Clinic, if the  label says “made with wheat flour”, the bread or product may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour.

Choose Wisely, Choose Whole

So if you’re looking to add more whole-grain to your diet, look for the word “whole” on packaged bread and cereal products – whole grains should be listed as one of the first ingredients. As an extra bonus – go for products that have at least 3 grams of dietary fiber per serving.

Want to know more about whole grains and whole-grain products? Check out the Whole Grains Council.

On second thought…Eggs

I am not a huge fan of eggs. I probably eat them twice a month, if that. I definitely don’t dislike eggs – but rather I don’t give them a second thought. Years ago, eggs were thought to be “bad” for your health – they were high in fat, cholesterol, etc. But in recent years, research has actually shown that eggs are, in fact, good for us when eaten in moderation. They may even help us lose weight.

A recent study in the journal Nutrition Research showed that men who ate an egg-based breakfast consumed significantly fewer calories during the day compared to men who ate a carbohydrate-rich breakfast. Although both breakfasts had the same amount of calories, the protein-packed egg breakfast seemed to keep the men fuller throughout the day, resulting in 400 fewer calories consumed. And we all know that consuming fewer calories on a daily basis can lead to weight loss, which for most Americans, would be a good thing.

Still a little skeptical, I decided to test out the egg waters. After my fast 4-mile run, my husband made me an omelette consisting of:

  • 2 egg whites and 1 egg
  • 3/4 oz cheddar cheese
  • 1 cup spinach
  • 1/2 cup broccoli
  • 2 tbs salsa
  • 1 slice of bacon

The omelette was perfect and just what I needed after a hard run. In addition, I seemed to feel full all the way to lunch and beyond. In fact, I had absolutely no snacks today! I’m not sure if my snack-free day was the result of my egg breakfast, but I’m definitely willing to give eggs a second thought.

5 Easy and Healthy Weekday Breakfasts

Hey Everyone!

In my last post about why breakfast is so important, I mentioned my Fab Five breakfast ingredients that I try to include in my breakfast each day: protein, monounsaturated fat (MUFA), fruit/veggie, dairy, and fiber. As an avid runner, mother to two young children, and a full-time communications professional, I also need breakfast to be EASY and FAST! Although there are days when I can’t seem to fill more than one of my criteria, I make the best attempt that I can. So, let’s see how I did this week:

5 Easy Weekday Breakfasts Under 300 Calories

Monday:

  • 1/3 cup old-fashioned oats (fiber)
  • 1/8 cup skim milk (dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 chopped strawberries (fruit and fiber)

Tuesday:

  • 5 oz. Dannon fat-free blueberry Greek yogurt (protein and dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Wednesday:

  • 1/2 cup Galaxy Granola low-fat vanilla granola (fiber)
  • 1/2 cup skim milk (dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Thursday:

  • 5 oz Dannon fat-free strawberry yogurt (protein and dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Friday:

  • 2 oz sliced baguette
  • 1 1/2 tbs all-natural raspeberry preserves (fruit)
  • 2 tsp all-natural peanut butter (protein and MUFA)
  • 1 slice all-natural, nitrate free bacon (protein)
  • 3/4 orange, medium (fruit and fiber)

In addition to eating a combination of my Fab Five ingredients, I try to avoid eating the same breakfast two days in a row. This forces me to change things up a bit with my nutrition and keeps me from getting bored. I also try to keep my breakfasts under 300 calories. This is usually enough fuel to get me to lunch, with or without a 100-150 calorie snack if I need it.

And the QOTD (Question of the Day) is: what is your go-to healthy breakfast?

Why Is Breakfast So Important?

Most people have heard the saying, Breakfast is the most important meal of the day. As a runner and personal trainer, I truly believe in this piece of wisdom and try to follow it as much as possible. Honestly, I can’t imagine running 4-6 miles in the AM and not eating breakfast before heading out to work. I think I’d pass out!

So, why is breakfast the most important meal of the day? Many of you who are reading this already eat breakfast daily, but probably out of habit more than anything. When you eat breakfast, you’re more likely to eat more vitamins and minerals, eat less fat and cholesterol, have better concentration and productivity in the morning, and control your weight. According to the Mayo Clinic Web site, breakfast helps us lose weight by doing the following three things:

Breakfast and Weight Loss

  1. Breakfast reduces hunger – Eating breakfast reduces hunger later in the day, making us less likely to overeat.
  2. Breakfast helps us make better choices – Eating breakfast gets us on the right track for making healthier choices the rest of the day. People who eat breakfast tend to eat healthier throughout the day. Breakfast skippers tend to also skip fruits and veggies the rest of the day.
  3. Breakfast gives us all-day energy – Eating gives us an energy boost all day long. When waking after 7-8 hours of sleep, our blood sugar levels are low. If we do not refuel and replenish our glycogen stores that supply blood sugar, we may feel sluggish all day and, consequently, decrease our physical activity.

Although I am not trying to lose weight, I still think breakfast is important. But I also believe that what you eat for breakfast is just as important as actually eating breakfast. Breakfasts come in all shapes and sizes. So it is unfair for me to recommend one specific breakfast over another. However, as runner, I tend to make sure my breakfast includes a combination of the following Fab Five Breakfast Ingredients:

RWC Fab Five Breakfast

  • Protein – This gives us energy in the morning and all day long. My protein usually comes in the form Greek yogurt, nuts, or peanut butter, but could also include lean ham, sausage, or bacon.
  • MUFA – Monounsaturated fats, or MUFA, are healthy fats found in nuts and oils, among other things. Research shows that eating MUFA at every meal can help us reduce fat storage in our stomachs.
  • Fruit or Veggie – With respect to my age, gender, and activity level, the Centers for Disease Control says I should be eating 2 cups of fruit and 2 1/2 cups of veggies per day. I find that if I can sneak in a cup or two of fruit/veggies at breakfast, I’m more likely to do the same later in the day. To find out your recommended intake for fruits and veggies, check out Fruits and Veggies Matter.
  • Dairy – I love eating dairy in the morning and late at night. A small glass of milk (or milk in my cereal) leaves me feeling refreshed and takes the edge of my hunger.
  • Fiber – This is usually in the form of whole grains, like oatmeal, high-fiber cereal, granola, etc. Fiber keeps us feeling fuller longer and helps regulate the digestive system.

And there you have it. Breakfast – the most important meal of the day. It keeps us energized, productive, and at a healthy weight. So, if you’re not eating breakfast on a regular basis, as yourself, why?

And, what did RWC personal trainer eat for breakfast this week? Stay tuned to find out!

Got Stress? Eat This.

We all have our stressful times of the year. You may have stress associated with an annual project at work, final exams, planning a wedding, or the holiday season. While most of these stressors are short-lived, some people are prone to stress more consistently throughout the year.

I know that when I’m stressed I tend to do one of two things:

  1. Eat bad food
  2. Spend money

Both of these reactions to stress can leave me feeling even more stressed in the end – eating bad food makes us feel bad eventually and spending lots of money, although a temporary mood booster, may leave us with buyer’s remorse. If you’re like me and find yourself eating and shopping in times of stress, it may be time to take action.

Pencil erasing the word "stress"

I came across a recent article in Woman’s Day magazine about foods that help you fight stress. I don’t normally read Woman’s Day, online or in print, but the title intrigued me. What should I be eating to reduce stress? I wondered. Before I get to this, let’s look at the culprit itself – STRESS!

According to the Mayo Clinic Web site, stress is the  normal psychological and physical reaction to the demands of daily life. When we’re stressed, our bodies release two hormones:

  • Adrenaline – a hormone that increases our heart rate and blood pressure, and boosts our energy.
  • Cortisol – the primary stress hormone. It increases sugars in the blood stream, alters immune system responses, and suppresses the digestive system, the reproductive system, and growth processes. Research suggests that cortisol directly influences food consumption, stimulating a person to eat food that is high in fat and/or sugar.

So, if we are naturally conditioned to eat when we are stressed, why not eat something healthy? Makes sense, right?

Thank goodness Woman’s Day has identified 8 mood-boosting foods that are not only healthy but can help us lower our overall anxiety. Let’s take a look at the top stress-fighting foods:

8 Foods to Help Fight Stress

(adapted from Woman’s Day)

  1. Dark Chocolate – Dark chocolate is high in the flavonoids, which are known for their relaxing properties. And, the darker chocolate, the better – aim for 70% cacao or higher.
  2. Skim Milk – Studies have shown that women who drink four or more glass of milk a day are less likely to experience stress than those who don’t.
  3. Oatmeal – This should be an easy one for all you food bloggers out there! As mentioned above, when we’re stressed, we crave carbs. You can indulge these carb cravings with healthy carbs like oatmeal, which is high in fiber and keeps you feeling full longer.
  4. Salmon – Foods rich in omega-3 fatty acids, like salmon, help reverse stress by boosting serotonin levels. An omega-3 rich diet may also help suppress cortisol and adrenaline production.
  5. Walnuts – As we all know, stress can have a significant impact on our blood pressure. Walnuts help keep our blood press in check.
  6. Sunflower Seeds – These folate-rich seeds help the body produce dopamine, a pleasure-inducing chemical in the brain.
  7. Spinach – This leafy green is high in magnesium which helps to improve the body’s response to stress.
  8. Blueberries – These little berries pack a huge punch with all of their antioxidants, which counteract the effects of stress hormones.

Although there’s no proof that combining all of these foods in one sitting will make you a stress-fighting superhero, combining these foods may make it a littler easier to get your stress-free food fix throughout the day. But, if you are really feeling stressed – you could always try this super-charged, stress-reducing breakfast:

Stress-Free Breakfast: Steel-cut oats made with skim milk, topped with blueberries, walnuts, sunflower seeds, and dark chocolate chips – oh yeah, and don’t forget the spinach wrapped salmon on the side!

Do Not Disturb

Hey All,

I didn’t sleep well at ALL last night. It doesn’t help that I was:

A) Up late picking out clothes for Fitbloggin
B) Up even later worrying about my clothing choices Fitbloggin
C) Distracted by Miss M who, at just 2 years old, insists that she is not tired and would like to play with cars in the dark

    Ugh! Sleepless nights are hard and they make for even harder mornings. So, it may be no surprise that I did NOT run today as planned. I had hoped to get an extra hour of sleep, but that plan didn’t go over very well.  I need to hang a sign on my door that says Do Not Disturb – too bad Mr. C and Miss M can’t read yet. The other day, Mr. C so kindly asked me, do they let you sleep at work? No, mommy does not get nap time at work – or at home apparently.

    Maybe I’ll actually get some sleep at Fitbloggin – he he! Unless of course, we’re all going out dancing, at which point I will stay out all night reliving my sorority girl days. I’m hoping Ashley can give us all the scoop on the Baltimore restaurants and nightlife!

    Aside from Low and Behold, has anyone else started packing yet? I’m usually like Low and pack a week or so in advance just because I’m so excited. But, I literally feel like I just unpacked from my trip to Orlando, so I’m not motivated to start packing yet. Aside from my trip to Baltimore, I’m headed back to Orlando just after Easter, then back to Washington, DC, for a week in May. Anyone else have travel plans for the Spring/Summer?

    The other day I went to the grocery store and found myself in the produce section, as always. I’m very frustrated that fruit costs so much, yet you’re supposed to eat 4-5 servings a day. Looking at all the fruit, I was reminded of the healthy eating tip about buying several single pieces of fruit and placing them in a big bowl on your counter or desk at work. Then, when you have the urge to snack, you eat a piece of fruit.

    I tried that, but unfortunately, the fruit is not ripe and won’t be ripe for a few days. So it is just sitting in my cute little bowl mocking me as I contemplate what snack I can actually eat. Some chocolate chips are sounding good right about now.!

    Oooh, wait. Scott just came home with 4 quarts of ice cream from our local dairy…

    This is exactly what happens when you’re fruit is not ripe – he he!

    Have a great night.