Fitness & Health

Portion Awareness

Remember “Supersizing & value meals” are causes for unwanted weight gain. A simple guideline is to reduce portion sizes by 20%, which is an amount that most do to not notice.

Food Labels

The three most helpful sections of the food label are right at the top:

• Serving Size
• Servings per container
• Calories per serving

For more information please see: Nutrition Facts Panel

Dining Out

Increased dependence on food prepared outside the home parallels the rise in obesity. By accessing online menus with nutrition information (a legal requirement for any chain with 20 or more establishments as of 2010), better choices can be made.

• Undress everything — ask for no mayonnaise, sauce, dressing, etc.
• Choose single- or child-sized options instead of supersized and “value” meals.
• Choose baked or grilled options when available (e.g., baked potato instead of fries, and grilled chicken instead of breaded cutlets).
• Pizza can be a good option. Opt for vegetable toppings, and limit sausage, pepperoni, extra-cheese, and deep-dish options. Order a side salad instead of a second slice.
• Mexican/Southwest chains can offer healthy items, but remind clients to minimize cheese, sour cream, and tortilla chips. Good choices include plain, small burritos, grilled chicken or seafood soft tacos, or fajitas with salsa and lettuce. Avoid taco salads in taco shell “bowls,” which can have as many as 850 calories.
• Salads also can be healthy choices, and many fast food chains are offering them as entrée options, but fitness professionals should educate clients about dressings and toppings. One well-known chain offers a bacon ranch salad that has more calories than its biggest burger.
• Sandwich shops can offer healthy fare. Good choices include whole wheat bread instead of large rolls, lots of vegetable toppings, and mustard. Limit cheese, mayo, and other dressings/sauces.
• Order an appetizer portion of a favorite entrée, or select an entrée from the appetizer menu.

Meal Replacements

MRs can be a useful tool for those where eating habits are hard to alter and can certainly act as a starting point. MRs support the following:

• Portion control
• Accurate calorie counts
• Cost
• Convenience/portability

Pace the Clock

Leptin is an active hormone during digestion which functions to inhibit hunger. It may take approximately 20 minutes after initiating eating for the inhibition of hunger to take effect. How much damage can be done in 20 minutes.

Build Volume for Fewer Calories

Focus on building volume as a means to control caloric density by substituting energy dense foods with nutrient dense foods (e.g., substituting fruits and vegetable snacks for candy & sequencing delivery of side veggies or lean salads before bread).

Focus on the cheapest and most calorically-inexpensive food possible (namely air and water). For example, by taking a portion of food (e.g., half pound burger) and substituting some of the calorically dense ingredients (e.g., meat) with less calorically-dense ingredients (e.g., lettuce, tomatoes), that person will achieve comparable levels of fullness with fewer calories.

In Sight Equals In Mind

America has a clean plate mentality. Research says raising our awareness as to how much we are eating (becoming mindful) will help with our “clean-plate” mentality. Sometimes visibly seeing what we plan to eat or have eaten may give us reason to pause and be more mindful.

Out of Sight Equals Out of Mind

Generally, when buying in bulk, we tend to eat more from these larger containers initially (i.e., in the first seven days). Then as we grow tired of the food, the containers become castaways in the refrigerator, freezer, or pantry.

Removing visible foods decreases temptations for mindless snacking. If snacks are going to be left in plain sight, aim to make them nutritious and healthy.

If you buy in bulk, consider repackaging larger containers into smaller, opaque containers and store all but one container out of sight – this helps curb subconscious eating. Even a small strategy, such as placing a lid on a container or covering it with foil or plastic wrap, will curb mindless munching.

Don’t Deprive Foods (Comfort Foods): Control Them

People seek out comfort foods when they:

• Feel happy (86% of the time).
• Feel the need to celebrate or reward themselves (74% of the time).
• Feel bored (52% of the time).
• Feel depressed (39% of the time).
• Feel lonely (39% of the time).

Start to become mindfully about your comfort food triggers, then strategize distractions. An effective distraction can take many forms such as calling a friend, writing, drawing, or playing with a pet. If the desire still persists after the distraction, then perhaps a small mindful indulgence will suffice.

The strategy here is empowering yourself to choose from several options, while concurrently becoming aware of the consequence of each choice such as a 100 kcal snack is equivalent to a 23-minute walk or standing for 52 minutes.

Control Choices

By restricting the number of food choices we can subconsciously develop a perception of less enjoyment from the food and may actually eat less. When there is more food–or when we think there is more food–we tend to think that eating more is appropriate, a concept that is called “sensory-specific satiety“.

De-convenience Convenience Foods – Create ”Pause Points”

• Moving snack foods outside of a six foot radius where an individual has to physically move to access the food
• Giving a person time to structure an opportunity for a ”pause point” where he or she can contemplate consequences (e.g., that 100 kcal snack will require 20 minutes of walking)
• Likewise, implementing strategies whereby eaters are given conscious ”pause points” to think about how much they are eating may also help curb mindless eating behaviors.

Expectation Assimilation

Become more mindful about the environment the its effects on eating behavior. Where do you find yourself overeating or choosing more calorically-dense foods?

Halo Effect

Don’t be fooled by “healthy marketing” where, because food appears healthy, it must contain less calories.

Know your Dietary Danger Spots

The three most helpful sections of the food label are right at the top:

• Serving Size
• Servings per container
• Calories per serving

The next two sections of the Nutrition Facts panel list
the nutrient contents of the food. The column on the
right is known as the Percent Daily Value, or % DV. These
values are not recommended intakes. They are reference
points to help consumers better understand their overall daily dietary needs, and how a particular food fits in. The Percent Daily Value is based on a 2,000-calorie diet.

Clients should be counseled to try to achieve the Dietary Reference Intake for fiber, 25 g for women and 38 g for men, and use the label to choose high-fiber( more than 5 g/serving) foods. The data provided on the food label for fat content includes: total fat, saturated fat, trans fats, and cholesterol. In brief, total fat should be kept to 35% or less of total calories contributed from fat and equal to or less than 10% from
saturated fat (derived primarily from animal fats). Current guidelines for dietary cholesterol suggest less than 300 mg/day (18). For sodium, the National Heart, Lung and Blood Institute’s recommendation for avoiding or lowering high blood pressure is 1,500 to 2,300 mg/day (25).

Components of Energy Out

Energy expenditure refers to the use of calories after they have been consumed. There are four components of energy expenditure:

1. Resting Metabolic Rate (RMR)
2. The Thermic Effect of Feeding (TEF)
3. The Thermic Effect of Activity (TEA)
4. Non-Exercising Activity Thermogenesis (NEAT) 

RMR

The Resting metabolic rate (RMR) is the total number of calories burned when the body is completely at rest. RMR is proportional to lean body mass and decreases approximately 0.01 kcal\min for each 1% increase in body fatness. RMR also declines with age: 2% and 3% per decade for men and women, respectively, due to a loss in lean body mass.

RMR represents as much as 75% of total energy needs, making RMR the majority of daily energy expenditure, over the other contributions from thermic effect of feeding (TEF) and thermic effect of physical activity (TEPA) around 10% and 15 – 30% respectively.

TEF

TEF refers to the energy it takes to digest, absorb, transport, metabolize, and store nutrients. Since TEF is estimated at 10% it is rarely calculated into energy estimation equations.

The most common methods for estimating Resting Energy Expenditure (REE) come in a variety of equations with a good range of predictions.

There is also many handy REE calculators online (REE and RMR are interchangeable).

TEA

The thermic effect of activity (TEA) accounts for the most variability of daily energy expenditure. TEA includes energy expenditure due to physical work, muscular activity, as well as planned and structured exercise. Regular and sustained physical activity, both acute and chronic, helps to maintain a healthy body weight and raise RMR.

NEAT

A more specific component of TEA is referred to as NEAT, or non-exercise activity thermogenesis. NEAT is the energy expended for everything we do that is not sleeping, eating or exercising. It is the energy we consume during daily activities, including walking at work, typing, walking to and from meetings and fidgeting. Daily NEAT is any physical activities that may increase metabolic rate, even for a brief period of time, that are not part of structured exercise. 

Those with more active lifestyles tend to have a better energy balance. Research seems indicate that NEAT can be a critical component in how an individual can either maintain body weight, develop obesity, or lose weight. Combine an active NEAT lifestyle with spontaneous and planned activities, like biking instead of driving or taking the stairs can really make an impact on caloric expenditure.

TEPA

The thermic effect of physical activity (TEPA) is the energy a person uses for physical work outside of BMR. Once REE is estimated we can begin to approximate TEPA. We can calculate based on specific activity, or use the Activity Factor both shown below.

To calculate:

1. Multiply weight by “cal/min/pound”
2. Multiply the number from step 1 with the number of minutes spent doing the activity.

Take the REE numbers and multiply it by the Activity factor (AF) to calculate total energy needs. For example, if 1,463 – 1,536 represents my REE range and I identify as a “Low Active” woman, the equation would look like this:

1. 1,463 (REE) x 1.12 (AF) = 1,639 cal/day
2. 1,536 (REE) x 1.12 (AF) = 1,720 cal/day

Carbohydrates, fat, and protein are the three macronutrients that the body uses in relatively large amounts for energy (calories). The Institute of Medicine of The National Academies developed the Dietary Reference Intakes (DRI) as nutrient reference values, each with a specific use in defining recommended dietary intake levels for individual nutrients. The intention of the DRI is to serve as a guide for good nutrition and food guidelines in both the United States and Canada. One set of values from the DRI is called Acceptable macronutrient Distribution Ranges (AMDR), which is the healthy ranges of intake for carbohydrates, protein, and fat. Should an individual have a consumption of excess or shortage of the AMDR, there is an increased risk of chronic diseases.

It is recommended that these percentages be maintained even when someone is on an energy-restricted diet. The AMDR has an wide range that can accommodate many individual dietary preferences. Coaching on the specifics of micronutrients lay outside the scope of practice for fitness professionals. However, recommendations on nutrient-rich foods is an excellent way to solve for micronutrient needs. The quality of choice for macronutrients is important. For example a bunch of grapes and soda can contain the same amount of carbs, but provide a great difference in amounts of fiber, vitamins, and minerals. The provision of essential nutrients is called nutrient density. In order to lose weight the energy intake needs to be less than the energy outtake. With energy restriction and exercise program, foods have to be chosen mindfully to cover essential nutrition. Nutrient density versus energy density should be considered for a weight loss diet.

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Carbs

Carbohydrates are the body’s preferred fuel source. This is true because the body can convert carbs into immediately usable energy, which is easier than converting fat or protein.

The position that carbs are the primary cause of weight gain is popular again as it was popular in the 70’s and 80’s. The hypothesis is that carbs increase body fat through the actions of insulin. When the digestive system breaks down carbs into sugar it enters the blood stream. As blood sugar rise, the pancreas produces insulin. Insulin inhibits the breakdown of fat, and high insulin levels supposedly make fat loss more difficult and cause weight gain.

Evidence supporting limiting carbohydrates in individuals who are insulin-resistant or prediabetic is indisputable. However the exclusive blame for weight gain for this macronutrient is not yet supported by research.

Carbs are for the most part the sugars, starches, and fiber in our diet. Simple carbohydrates are broken down quickly for energy, and are found in fruit, milk, and vegetables. They are also found in a lot of junk food such as cake, candy, and other sweets. Complex carbohydrates are often referred as starches that includes beans, lentils, potatoes, corn, and whole-grains.

Protein

Amino acids are the building blocks of protein. Protein are the building blocks for muscle. Protein helps the immune system and helps for satiety. There are many types of amino acids, and it is the Essential Amino Acids that you will want to know about.

Fats

Provides energy during starvation. Here are the three main fat categories:

1. Saturated fats: Saturated fats mostly come from meat and dairy. This category of fats are saturated with hydrogen molecules and contain only single bonds between carbon molecules. Along with trans fat, saturated fats are known as “bad” fats and are linked to heart disease. Most saturated fats are solid at room temperature.
2. Unsaturated fats: Unsaturated fats are generally plant-based. This type of fat are liquid at room temperature. They are considered beneficial for improving cholesterol levels, lowering inflammation, and other beneficial roles. Unsaturated fats are monounsaturated or polyunsaturated fats. Polyunsaturated fats include omega-3 & omega-6, which are essential and not made by the body. It has been highly recommended for years that saturated fat from animals should be replaced by polyunsaturated fats from plant-based sources to protect against heart disease.
3. Trans fats or trans fatty acids: This type of fat is created by hydrogenating vegetable oil that makes them cheaper to manufacture and have a longer shelf life. They are ideal for fast foods as they can withstand breakdown from repeated heating. Trans fats are the worst type of fat to consume. It is especially troubling for cardiovascular disease as it raises your LDL (bad) cholesterol while lowering HDL (good) cholesterol. Trans fat also creates inflammation and contributes to insulin resistance.