Simple Nutrition for Busy People

Salad Bar Guide

09 30 10'

Written by Tara Gidus

31 Comments

Salad means healthy, right? It can, but in many restaurants they are a dining disaster. What may start off as a healthy, veggie-filled meal can easily become full of calories and unhealthy fats. It is common for restaurant salads to clock in with over 1500 calories, and provide just as much (or more) fat as a greasy burger and fries!

Luckily there is a strategic way to eat salads healthfully. All you need are the basics!

At the salad bar:

  • First, take a glance at the salad bar options to get an idea of the healthy and not so healthy toppings so you can envision a plan.
  • Start with dark leafy greens as the base- they provide more nutrients than regular lettuce
  • Load up on fresh, plain vegetables! Salad bars usually have healthy options such as:
    • Broccoli
    • Peppers
    • Tomato
    • Mushroom
    • Baby corn
    • Artichoke
    • Carrots
    • Cucumber
    • Onion
    • Peas
    • Corn
  • For a fruitier salad there are usually tasty fruit choices such as strawberry, grapes or cantaloupe. You can also use mandarin oranges, sliced apples, peaches, blueberries….the list is endless!  Don’t forget about dried fruits like cranberries.
  • Aim for lean protein options to top your salad such as hard boiled egg whites, baked or roasted chicken and turkey,  tofu, and beans. Cottage cheese is also a great.  I use cottage cheese to add moisture and creaminess and I often don’t even need dressing.  But I know cottage cheese isn’t for everyone!
  • If you’re a cheese lover like me, opt for feta! I love feta because it is really high in flavor so a little goes a long way.  It is also usually the lowest fat of the cheeses.
  • BEANS!  Go for black beans, kidney beans, garbanzo beans, edamame…any bean will do.  The fiber and protein in those beans will keep you full for longer throughout the afternoon.
  • Beware of dressings! High fat dressings can make a healthy salad skyrocket in calories in a matter of seconds. Opt for lite or fat free versions or use just the bottle of balsamic or flavored vinegar.  Lemon juice is another zero calorie favorite to add some zest.
  • My favorite salad combo? Dark greens with red pepper, sun dried tomato, artichokes, hard boiled egg, and topped with garbanzo beans and kalamata olives and a spoonful of feta cheese.  With all of those flavors I don’t even need dressing most of the time!

Now that you know the best salad toppers, be familiar with the ones you should try to limit or avoid. I can this the “fun stuff” and it can truly make or break the nutritional content of your salad!

  • High fat dressing
  • Bacon bits
  • Cheese
  • Croutons
  • Chicken or tuna salad prepared with mayonnaise
  • Tortilla strips
  • Potato or macaroni salad

When ordering salads off of the menu, keep the same tips in mind. Be wary of additions to the salad and always ask for your dressing on the side.

Keeping your salad choices healthy is easy and fun! What are your favorite salad combinations?

Thanks to Allison Marco, RD for her assistance!

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Rev Up Your Metabolism

09 24 10'

Written by Tara Gidus

1 Comment

Have you ever said “I must just have slow metabolism.”  It is easy to blame our metabolism. There are many tricks and secrets that people try speed it up, from drinking caffeine, to eating spicy foods, but many of these tricks unfortunately don’t actually make a difference in your body. Like most other surefire ways to lose weight and be healthy, increasing your metabolism involves doing it the old fashioned (and hard!) way:  exercise and eating right. There’s no secret tricks or frightening concoctions, just a healthy way of life.  So how can we work with our body to speed up weight loss and maintain good health? Follow these easy steps and start burning!

  • Eat Breakfast! We all have heard how important breakfast is, and it really has meaning behind it! Eating actually increases your metabolism, so start the day right by boosting your body with a healthy and satisfying breakfast. There are so many options that are quick, affordable and nutritious. Try whole grain cereal with skim milk and fruit, a veggie omelet, a yogurt parfait or whole grain waffles. If you’re on the run anything goes. Have a nutrition bar and some fruit, a peanut butter sandwich or make a quick smoothie. As long as you’re getting something in, you can be sure your metabolism will respond.  Eat something within an hour of getting up, even if it is just a snack to get you going.
  • Eat 5-6 small meals a day: Eating throughout the day keeps your metabolism going, providing energy to keep you focused and able to perform at your best. It is important to eat every 3-4 hours. This will keep your metabolism stable, and will satisfy you enough to prevent you from overeating at a later meal. Have a 100-150 calorie snack in between meals. These snacks should have at least 5g of either protein or fiber to curb your appetite and provide nutritional benefit.
  • Build Muscle: Want to burn more calories while you sleep?  Muscle mass in your body burns more energy than fat, therefore increasing your metabolism. Muscle not only burns energy during exercise, but also at rest, so you will burn calories every waking and slumbering minute of the day! Weight train at least twice a week for these added benefits.

Besides these simple changes it is important to eat a balanced diet of fruits, vegetables, whole grains and low fat protein to keep your body functioning at its prime. And of course, stay hydrated.  Incorporate this with these other important tips and you’ll be burning so many calories you will be smokin’!

Thanks to Allison Marco, RD for her assistance

Category:

Nutrition, Sports Nutrition

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Garden Planting

09 21 10'

Written by Tara Gidus

72 Comments

This past weekend I went to an event at the Boys and Girls Club of America at one of the Central Florida branches.  They were planting a vegetable garden as part of the Amway Positive Sprouts project.  Amway built gardens in six other cities this summer.

Tara and Stephen Gidus with Basil and Levi

It was really cool being at the event with my own sons and husband to show them how these kids were getting involved in learning how to plant and maintain their own garden.  We know that when kids get involved in planning, shopping, and preparing meals they are more likely to eat healthy foods.  Planting a garden is one of the best ways I can think of for a child to have ownership in creating their own food.

Magic players Daniel Orton and Bo Outlaw with kids from Boys and Girls Club

The Orlando Magic sent a few players (Bo Outlaw, former player, and Daniel Orton, rookie player) to come out and see what the Boys and Girls Club was up to.  The kids were THRILLED when the players showed up and this time instead of signing basketballs, they were signing clay pots for plants for each child.

Magic Player Daniel Orton signing pots

This event was also a partnership with the nonprofit Green Education Foundation.  Their mission to provide environmental education resources for classrooms and youth groups nationwide to create healthy kids and develop sustainable habits.

They had the garden set up according to what they would make with the plants.  For example, one was the “Pizza Garden” with basil, oregano, tomatoes, etc.  I thought this was a great idea because it reinforced in an even bigger way that what they were planting would be food to eat.

The kids painted these sticks to label their plants

Bravo to all of the kids and organizations who participated in this endeavor.  The project also involved cleaning up the area around the playground.  They removed all of the old picnic tables and replaced them with eco-friendly places for the kids to hang out.  I love seeing the project and look forward to harvest time when the kids get to enjoy the fruits (and veggies) of their labors!

New plants and benches for kids to hang out

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Child Nutrition, Nutrition

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Fro Yo Craze

09 16 10'

Written by Tara Gidus

65 Comments

Like most people out there, I admit I have fallen into the self-serve frozen yogurt craze that has taken the nation by storm. There is nothing better than being able to choose any flavor, any amount, and any topping all on your own! There’s non-fat, low-fat, dairy free, over 10 flavors in most places, fresh fruit for toppings and best of all you only have to pay by weight.

Even though frozen yogurt can be a healthier treat than full fat ice cream, with all of the do-it-yourself choices, it can become a dieter’s worst nightmare! Here are some fast facts and tips about Fro Yo and how to consume it healthfully.

  • Before heading to the frozen yogurt place make sure to check the stats! Many places offer the nutrition information on-line, with calories, fat and serving sizes. Keep in mind that not every flavor has the same nutrition. Some flavors are more calorie laden than others.  If you want to enjoy your favorite flavors but they are higher in fat and calories, mix and match the flavors with non-fat options.
  • Nutrition facts for frozen yogurt are usually for 3-4 oz servings, so try to aim for that when piling on the yogurt. Weigh your cup as you go to make sure you’re staying on track. If you’re going to a place that serves it for you, they usually give you up to 6-8 ounces so ask the server to weigh the container or give you less. Some places such as Pinkberry are offering mini sizes, which are safer options.
  • After you’ve picked your favorite flavors it’s time for the toppings! Try to resist chocolately temptation and aim for the fresh fruit. Many places offer a huge variety of fruits such as strawberries, blackberries, raspberries, kiwi and more. If you need a sweet crunch try some of the low fat cereal options, and add only a bite or two of the more decadent treats. The great thing with these places is that you can add as much or as little as you want.  I tend to add too much butterfinger and heath, so I try to stick with the fruit flavors instead for my fro yo concoction.

Stick to these tips and you’re in for a satisfying and healthy dessert!

Thanks to Allison Marco, RD for her contributions to this post

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Second Chances

09 13 10'

Written by Tara Gidus

3 Comments

Just like a former flame that you may have given a second chance to, have you ever given a food a second chance?  Maybe you forgot about it and it resurfaced and you tried it again after a number of years, only to be pleasantly surprised at the reunion.

Tastes change and products improve.  I used to hate mushrooms when I was a kid and I distinctly remember one time in high school when I had a steak with grilled mushrooms on top and they were heavenly!  I haven’t looked back and love mushrooms to this day.  I am so glad I gave them another chance!

The idea for this “Second Chances” blog came from a most-improved favorite of mine:  SOYJOY bars.  All of SOYJOY’s flavors have an improved texture that is more moist and fruity and I have to say addictive.  I seriously crave these bars.  When I first tried SOYJOY I thought they were OK.  Now I absolutely love them.  My favorite flavor is Mango Coconut but the new blueberry flavor is fast becoming a new fave.  Banana SOYJOY is coming out soon and I have received some samples of that new flavor and I have to say it tastes just like banana bread.  Scrumptious!

Nutritionally I love SOYJOY because it is made with ground whole soybeans and real fruit for a natural snack with minimally processed ingredients.  They are easy to throw into my purse or briefcase and with no coating I don’t need to worry if they get hot in my purse in Florida.

In celebration of the new SOYJOY bars, they are hosting a Second Chances online contest.  From today (9/13/10) through October 3, 2010, visitors to SOYJOY’s Facebook page can enter to win one of three $1000 prizes by briefly telling their own personal story about a time they did not make the best first impression but, with a second chance, turned it into a joyous ending.  Please tell your story and go for the $1000 prize!

What foods have you given a second chance to lately?

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Chocolate Milk Mustache

09 09 10'

Written by Tara Gidus

108 Comments

The absolute first thing Basil (my 3 year old) asks for in the morning is his chocolate milk.   That child would not be alive if it were not for milk, especially chocolate milk!  I blame the chocolate part on his Gramps (my dad…which incidentally is also where I inherited my sweet tooth and love of all things chocolate).  Gramps bought Basil chocolate milk as a treat once quite a while back and Basil was hooked!  Ever since we have been buying chocolate milk and mixing his sippy cup with 2/3 white milk and 1/3 chocolate milk.  For a while he was none the wiser that it was “watered down” chocolate milk because it was mixed with white milk.  But now he is old enough to see me mixing it and he often asks for it full strength.

I tell you all of this to lead in to telling you about the power of chocolate milk not only in my own family but also for athletes.  I recently had the extreme pleasure of doing a Satellite Media Tour with the most decorated Winter Olympian of all time Speedskater Apolo Anton Ohno (how is THAT for name dropping?).


Apolo and I did 25 TV and radio interviews together out of the 92nd Street YMCA in New York a few weeks ago.  The purpose was to spread the news about chocolate milk as a refuel beverage after exercise.

Why Chocolate Milk

  • Chocolate milk has been scientifically shown to refuel and rebuild muscles to help your body recover after strenuous exercise.
  • Nutrient profile of low fat chocolate milk is what makes it effective:
  • Right mix of protein and carbs to refuel exhausted muscles
  • High quality protein to help repair and build muscle
  • Fluids and electrolytes to rehydrate and help replenish what is lost in sweat
  • Chocolate milk is affordable (and yummy!)
  • Contains calcium and Vitamin D

I don’t mind giving chocolate milk to Basil because research shows that kids who drink flavored milk drink more milk overall, do not consume more added sugar, fat or calories, and are not heavier than non-milk drinkers.  If a little flavor in the milk helps kids drink more milk (and therefore get more calcium, potassium and Vitamin D), give it to them!  Kids who drink milk drink fewer sugary sodas and fruit drinks and are also more likely to be at a healthy weight compared to kids who drink little or no milk.

So next time you are looking for something to refuel with after exercise, grab a glass of low fat chocolate milk!

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Sports Nutrition

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Farm to Ice Cream Spoon

09 06 10'

Written by Tara Gidus

36 Comments

My family vacation this summer was to my parent’s house in Wisconsin. August is a great time to go–we got to take rides in the boat and swim in the lake to cool off.  We even saw a few trees turning into their vibrant fall colors already.

My son Basil (3 years) was so incredibly excited about two things as we drove through the rolling hills of the Kettle Morraine in the farm country where my parents now live. The first was silo’s. His little face was plastered against the window and he pointed out every (and I do mean every) silo he saw on every car trip we took. “Grandma, Gramps…do you see that one?” He learned that silos hold corn for the cows to eat.

One of the many farms we passed in our travels

The second were the windmills. In this particular region of the state there are windmills as far as the eye can see. I personally think they are beautiful and I love seeing this progressive way of harnessing power through nature.

A landscape of windmills across the farm fields

One of the culinary highlights of the trip was when we stopped at the Kelley Country Creamery. This is a place where they take Farm to Fork literally. You can see the cows grazing in the field near their ice cream parlor. You can watch them making the ice cream and of course enjoy the tasty creamy ice cream right there.  What a unique way to enjoy Wisconsin’s countryside while viewing a working dairy farm.  My parents both grew up on farms and I can appreciate the hard work and dedication that these farmers have.

Grandma and Gramps posing with Basil in front of the dairy cows at Kelley's

Basil and Mommy enjoying our freshly made ice cream

What kind of culinary adventures did you have this summer?  Any Farm to Fork stories to share?

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Tackling the Nutrition Label

08 26 10'

Written by Tara Gidus

60 Comments

We are constantly hearing about what is “bad” to eat.  You could easily walk into the supermarket and walk out with nothing because everything you look at appears to be too high in something that is supposed to be bad for us.

It can be really tricky it can be to decipher the information on a food label. Food labels were made to make information easier for consumers, but sometimes it just leaves us in a fog of confusion. To help clear up the confusion, check out Read It Before You Eat It, a brand new book out by Bonnie Taub-Dix, RD.

Here is how I go about reading a food label for myself.

Serving size

Paying attention to how much you are eating can be the difference between a true measured cup of cereal or eating half the box in one sitting.  You can eat more than one serving in a sitting, but just don’t fool yourself by thinking you ate one serving if you ate three.  Sometimes I will look at how many servings there are in the complete package (like 12 in a box of cereal, for example) and that will help me determine how much I ate by looking at approximately how much is left.

Calories

Next I look at calories before anything else.  Weight gain and weight loss are completely determined by the number of calories we eat and how much we burn in a day.

Since total calories on the food label are made up of the calories from fat, carbs, and protein (only things that have calories besides alcohol) then you are almost already starting to see how much you are eating of those three as well.

Fat

Some fat in the diet is good, but it is the saturated fat and trans fat that I try to minimize the most because of their connection to raising bad cholesterol levels.  I try to keep trans fat to zero and saturated fat to less than 15-20 grams each day.

Protein

Protein helps to keep me full, so I am always looking at how much protein is in each serving.  Women need at least 46 grams and men at least 56 grams per day1.

Fiber

Fiber is another important nutrient to help keep you full but it also has numerous health benefits when it comes to disease prevention and glucose control.  Women should aim for 25 grams and men 38 grams per day.

Carbs

I don’t pay attention to total carbs because I am watching calories, which takes into account how many carbs I am eating, too.

I often look at ingredients if I am looking to determine whether it is whole grain or what types of oils are in the food.  Anyone with food allergies really needs to pay attention to the ingredient list.

What do you look at first when you are reading labels?

Assistance by Allison Marco, RD

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Food Label

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New Blog to Dish About Nutrition

08 24 10'

Written by Tara Gidus

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Hello everyone!  I have decided to start my very own blog.  I have blogged for other people in the past and now I finally have my own blog where I can tell you all about what I am reading about in the world of health and nutrition.  More importantly, I will tell you about what I am eating!

I look forward to sharing and interacting, so please visit often and leave comments!

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