Fitabulous Fridays: Holiday Edition

It's that time again...the holidays are upon us! The time of overflow of ham and turkey, sweets and pies, and array of sides one is sure not to be able to resist are right around the corner. So how could anyone speak such horrid words as HEALTHY HOLIDAY EATING?!

It's not as bad or as hard as you think, I promise *Girl Scout Honor*. Here's a few tips:

First and foremost, nobody expects you to lose weight during the holidays. It's almost impossible unless you have nerves and a will of steel. I know I don't, but what I'm more concerned with is not putting on additional weight during the holidays. Maintaining your weight during the holiday is not all that hard either. Focus on what foods you're putting in your body and get some physical activity, at least 30-60 minutes a day.

Never go to a party hungry. Eat a wholesome breakfast and lunch before the party to help you feel full longer. You will avoid piling unhealthy choices on your plate, going back for seconds, and overeating.

Watch your portions. Go for smaller portions, this way you can sample all the different foods; Think taste testing, not 3 course meals. Remember, moderation is key!

Limit high fat food choices. If at all possible, avoid casseroles made with cream based soups or that are loaded with cheese, fried foods, processed meats, and some sugary desserts. If it is not possible to avoid these high fat choices, go for smaller portions of your favorites.

Bring a healthy dish to the party. Inspire others at the party to eat healthier while knowing that one dish at the party is healthy!

Limit your alcohol intake. Try lower calorie versions of your favorite mixed drinks. Instead of beers and ciders, try red wine, Bloody Mary’s (which have the added bonus of tomato juice), and low or non-fat versions of your favorite holiday drinks like eggnog.

Drink plenty of water. Drinking water will keep you hydrated as alcohol and caffeine can dehydrate you. Also, drinking a glass of water before eating can help you feel full sooner causing you to eat less.

When you're hosting a holiday fest:

Substitute whole grains for refined grains. Whole grains have more nutrients and fiber than refined grains; try whole grain crackers, pasta, and breads. Use whole grain macaroni in your mac and cheese recipe.

Focus on fruits and vegetables. Serve a fruit and vegetable tray so guests can fill up on fiber from a variety of healthy choices. 

Try light spreads and dips. Substitute light or low fat mayonnaise, non-fat sour cream, or light cream cheese in traditional versions of the recipe to cut back on calorie and fat.

Go skinless. Try serving turkey or poultry without the skin for a low fat and cholesterol choice. Try serving lean meats and/or fish for a change.

Serve smaller versions of your favorite holiday desserts. Serving smaller portions of cakes and pies let your guests enjoy the tasty treats without over indulging in fats and sugar.

Experiment with new recipes. Look for healthier versions of your holiday favorites by Google search, healthy cookbooks, or from health conscious friends.

healthcastle.com, and cdc.gov

Fitabulous Fridays

Once again it's Fitabulous Friday! I'm a little under the weather, hence why this post is late! But it's here none the less! Today's topic is about breakfast combos that fill you up and keep you energized for the day. 

Skipping breakfast has become a common practice among young adults and those who do eat breakfast may not be consuming an adequate breakfast to support dietary needs. As we all know, breakfast is the most important meal of the day but with being with work, class, and other activities, a healthy breakfast may be the last thing on our minds. Those who do not eat breakfast are at risk for overeating later in the day, and actually slow their metabolism down.  Wondering how to make breakfast count?

The three most important things to remember when thinking 'filling breakfast': protein, fiber, and water. These nutrients are what keep you full longer and give you the most energy (minus the water for energy). 

Go for lean meats, eggs, lowfat dairy products, or nuts for protein. If you want to cut down on cholesterol and fat, you could eat turkey sausage or bacon. Egg beaters are a great substitute for whole eggs if you want to reduce the cholesterol. Try lowfat Greek yogurt it has about 8-13g of protein per container depending on brand. Nuts are also a great source of protein and are also heart healthy. They contain good fats like monounsaturated and polyunsaturated oils that can be apart of a heart healthy diet. The recommendation is .5-1.0 g/d per kg of body weight. For example...I'm 152 lbs divide that 2.2kg and I weigh 70 kg, roughly. My range for protein would be 35g-70g a day. Most people get more than the recommendation because as Americans we love large portions and meat.

Look for whole grain cereals, oatmeal, bread, and bagels. Whole grains not only help you feel full but also have the bonus of being beneficial to your gastrointestinal tract. You can get fiber from fruits and vegetables, too. Fiber 'cleans' your intestinal tract, getting rid of toxins and keep you regular. The recommendation is 25g/d for women and 35g/d for men. Look for 5g of fiber or more in the grains you choose. Now if you don't take in fiber regularly, watch out. You could experience constipation if you eat too much. Start slowly. 

Water is important in all biological functions and 70% of your body is water. Remember to get 64oz of water in a day (that's about two water bottles that are 32 oz or eight 8oz glasses). Drinking a glass of water before you eat can help you feel full causing you to eat less.  

Now for some quick breakfast combos:

--Try drinking a glass of water first thing once you wake up...then begin making breakfast.
--Whole wheat toast (2 slices) with 1 tablespoon peanut butter with fresh apple or banana
--Oatmeal (any flavor) with nuts (pecans, walnuts) and dried or fresh fruit (strawberries, raisins, craisins, banana)
--Eggs (scrambled, fried, hard boiled) with turkey sausage (3 links or 3 slices turkey bacon) and whole grain bagel
--Granola bar (try Nature's Own oats and honey, or a brand high in fiber) with a fruit smoothie made with lowfat yogurt and fresh or frozen fruit.
--Whole grain cereal (Cheerio's, Special K, Total, Shredded Wheat) with lowfat milk and fresh fruit
--Parfait: Granola, lowfat yogurt of any flavor, fruit. 
--Muffin with fruit and lowfat Greek yogurt


 

Heaux it's Homecoming

What I busted out in #1:
Dress and bracelet: Thrifted | Shoes: Rachel Roy *borrowed* | Earrings: old | Watch: Michael Kors | Ring: c/o House of Adrene

What I busted out in #2:
Dress: New York & Co | Cardi: UGA Fashion Students | Boots: Wild Pair | Socks: c/o TJ Maxx | Belt: thrifted | Watch: Michael Kors | Hoops: old | Sunblockers: Fendi

What I busted out in #3:
Pants, Bracelet & Necklace: Thrifted | Boy shorts: Target | Turtleneck: Zara | Ring: c/o House of Adrene | Watch: Michael Kors | Shoes: Colin Stuart *borrowed*  

My alma mater, UGA, had its homecoming Saturday. These are just a few of the looks I wore while in town. Oh, and the title of this post...well, it was a trending topic started by a follower of mine. And, it stuck. No offense, but we get it in so the title and phrase were appropriate for the weekend. Sad thing is, I think someone messed up my camera. Can't be sure because I don't remember all that. All in all I had an epic weekend. Gooooooooooo Dawgs! *Sorry for the bad lighting on the first 2 pics.*

Note: The dress was a thrift find that I took to the alterations shop to have shortened. I love it! Next time I wear it, I will take a pic of the back for you all.

Do You Have What It Takes...?

...to be a dietitian? Today's Fitabulous Friday is a little insight into the profession of nutrition, through my current situation and past experiences. 

"Everyone has to eat, therefore everyone's an expert on foods and nutrition." I don't remember who said this originally as I have heard it several times during my internship, but since the start of my internship, truer quotes about food have never been spoken. There is so much opposition to the nutritional advice given by dietitians (although the country is on a health kick, it seems that the voice of the nutritionist or dietitian can sometimes be...well ignored. Especially with all the media attention around 'eat-whatever-you-want-and-still-lose-weight' pills. But I digress) left and right. 

I believe that this opposition is rooted in cultural and personal food beliefs and well, ignorance about what exactly dietetics/nutrition entails. The number one question I get when I tell someone I'm studying nutrition is, "You're gonna be in the kitchen?" To which I reply, "No, that's a chef hopefully, I will be analyzing the menu for its nutritional content that the chef creates." Think about it this way. Dietitians are scientists...simply put. We take two and half years of science courses just like the pre-meds, pre-dentistrys, and nursing students do. I mean chemistry, biochemistry, and even organic chemistry, but yet there are people who seem to think that nutrition is simple. I don't see anyone proclaiming to be a doctor when they never completed the necessary curriculum. So let me introduce you to the field of dietetics.

To become a dietitian, one (such as myself) had to graduate from an American Dietetics Association accredited college/university with the necessary coursework completed. All those sciences for two years then for the last two years, we learn how those sciences work with nutrition. OChem and double bonds...well those double bonds are what make hydrogenated oils and fats so unhealthy for us human beings. Think saturated fats and heart disease, high cholesterol, and high blood pressure. Once we graduate, it's not over. We have to apply for an internship (unpaid at that...we PAY to get in one -__-) which are highly competitive. More than half of the students that apply, don't get accepted. Internships are designed to give students supervised hours with a dietitian in different areas of the field. At the end, we pay (where IS all this mula coming from?) to sit for our boards to become registered. 

"Is the internship necessary?" you ask. It is almost mandatory. A dietitian must be able to give sound evidence based advice, while someone who is a nutritionist may not be held to the same standards of practice. Yet people still see nutrition/dietetics as home ec. Once I'm done with my internship, I could work just about anywhere; the hospital writing therapeutic diets for specific disease states (diabetes, hypertension, cancer, etc) or I could own my consulting business. There are many avenues for me to choose. I'm still trying to figure out how to make it mesh with fashion.

I mean, I guess I can see why everyone would think they are a nutrition expert; from Dr. Oz and his lamens terms to health, to all the diet pills, diet fads, and weight loss exercise videos. And of course, as research continues to emerge, the nutritional advice changes. Which may be frustrating to the general public. I understand. The respect is growing for our field...slowly. And I'll take it. I hope that I could shed some light on my world.

If you're interested in nutrition at all, check out www.eatright.org for information.

Ok, that was my rant and rave. Next week, I promise, will be more fun. I'll be talking about breakfast items that are filling and give you the most energy throughout the day!

October Review

 

Another Lily Kai Exclusive

What I Busted Out in:
Dress as shirt: H&M | Skirt: c/o Lily Kai Vintage Boutique | Stockings: Missoni for Target | Shoes: Jessica Simpson | Flower: NY & Co | Watch: Michael Kors |

I just love Lily Kai Vintage Boutique! Kristen is honestly one of the nicest people you will meet; she is so genuine and her style (and smile) can light up a room. Her boutique is full of wonderful vintage pieces, I now own 3 pieces, at fantabulous prices. Need I say more?! This skirt is just...awesome. There is no other word for it. So ladylike and warm-just in time for these cold winter months ahead. It will stay in rotation as much as I can get away with in this internship. Anywho, I wore this to church (just like the last piece...isn't that funny?!)and boy did it keep me warm. It's 100% vintage wool. Not that vintage wool is any different than modern day wool...or is it??? You should stop by her shop (the link is above) and support a sistah! Keep Bustin Out loves...even in this colder weather!