Buffalo News Refresh – April 2017

By: Holly R. Layer

The WNY Refresh ‘No Added Sugar Challenge’ – A progress report

How’s everyone doing on their April ‘No-Added-Sugar’ Challenge? I was pleasantly surprised to hear how many of my friends planned to join me in avoiding added sugars or in some other ‘get healthy’ undertaking. Between Facebook and those I ran into around town, we have a small crew of people interested in improving their health, which makes me excited!

First of all, congratulations and keep up the good work! It takes a lot to commit to something like this, so kudos to you if you’ve tried to omit sugar for even a day or a week if not the entire 30 days. We’re more than halfway through April, so I encourage you to stay strong until May 1. (Here’s a gentle reminder NOT to ‘celebrate’ the end by eating all the junk you’ve been avoiding.)

Secondly, if you fell face-first into a bowl of jelly beans Easter Sunday, cut yourself some slack and get right back on the no-added-sugar bandwagon. Everyone makes mistakes and this isn’t a Whole30—you don’t have to start over. Just like I tell those I counsel, you’re never more than one opportunity away from making the right choice.

Just to keep it real, here’s how I’m doing:

  • No dessert for me: While on a weekend trip to Philly, I was the only one of the group to pass on (what was apparently) very good water ice. I’m a huge fan of the cool treat, but I was still full from my cheesesteak dinner and didn’t think it was worth it to break my challenge.
  • Being prepared while out of town: For both our trips this month, I packed compliant snacks and breakfast items so that I’d be prepared. I made my no-added-sugar banana muffins, brought plain yogurt, grain-free granola, trail mix and lots of fruits and vegetables.
  • Homemade jam: I found a recipe online and gave it a whirl. After cooking some fruit and mixing with chia seeds to thicken, what you get is a fresher, fruitier ‘jam’ to mix into yogurt or spread on toast. Check out my blog for the recipe.
  • Weight Loss: I’ve also incorporated calorie counting back into my routine using the MyFitnessPal app. It helps keep me accountable, curbs snacking and late-night eating and promotes appropriate portions. Calorie counting is something I dread until I start, and in about a day I realize how much better I feel when I’m being more diligent about what and how much I’m eating.
  • The hubby has really impressed me. He’s following the rules (although he was a bit more liberal while traveling) and even trying new things, like unsweetened tea and seltzers…and likes them!
  • In an effort to be transparent with my readers, there have been some ‘exceptions.’ Ordinarily I’d insist that there be no bending of the rules, even during our two weekends out of town. However, in the interest of rule-breaking (something I’m working on personally) and ‘food freedom’ (something else I’m working on personally), and the fact that there are just some really great things out there you can’t get in WNY, I allowed myself a couple treats while traveling. All of them were delicious, unique to the area and added significantly to my experience with loved ones.

If you need another reason to decrease added sugars in your diet, consider this: a recent study showed that decreasing added sugar intake from 28% of calories to 10% resulted in improved blood pressure, cholesterol, weight and blood sugar levels in as few as nine days.

Again, best wishes for a strong finish!

Buffalo News Refresh – March 2017

by: Holly R. Layer

Say no to added sugar in April and feel better

In order to celebrate National Nutrition Month and ‘Put Our Best Fork Forward,’ this year’s theme, I challenge each and every one of you to GIVE UP ADDED SUGAR.

Seriously, I do. For the—how convenient—thirty days in April. And to keep it interesting, my husband, Andrew, and I will join you. I do realize this means no Easter candy; I sympathize, as I adore Starburst Jellybeans and will miss them. Instead, why not get creative with your Easter Basket this year—the hubby has been known to stuff books, workout gear and healthy snacks in mine!

Added sugars are the additional sugar found in sweetened items, like cookies, cakes, yogurts and even bread and salad dressings. This includes many condiments, like ketchup, and artificial sweeteners, such as Stevia. Giving added sugars the boot—and focusing on whole foods—is the quickest way to weight loss and decreasing your risk for heart disease, diabetes and obesity. Perhaps the biggest benefit of omitting added sugars is decreasing your dependence on added sugars after those 30 days are up.

As a dietitian, I’m always cautious of the various fad diets out there, especially those that omit food groups or promise incredible results. I’ve participated in various ‘eating styles’ over the years, sometimes to test them out for myself, other times because I wanted a challenge or to clean up my own diet. I felt like crap avoiding wheat for Wheat Belly, had a blast trying new recipes with Andrew on a ’21-Day Paleo Challenge’ and felt my absolute best doing a couple Whole30s.   I can say, without a doubt, that my healthiest eating style is to focus on fruits and vegetables and protein sources, while limiting grains and dairy products.

Enter my own ‘No Added-Sugar Challenge.’ A quick Google search will yield multiple hits for ‘no sugar challenges,’ many of them 30 days in duration and with varying rules, some are legitimately ‘sanctioned’ and require participants to pay a fee, while others are simply someone’s rules for anyone to attempt. What I like about these ‘challenges’ is that they’re short yet sustainable, generate excitement and motivation and are goal-oriented. I encourage you to come up with a (non-food) reward for completing the challenge, like a new yoga mat.

I’ll keep it simple with just ONE rule: NO ADDED SUGAR/SWEETENER. (*With one caveat, below.)

Here are some helpful hints and clarification:

  1. Thirty days: It’s long enough to break bad habits, form new ones and see results. You may lose weight and/or inches off various parts of your body, as well as other changes, such as better sleep, increased energy, etc.
  2. Other names for sugar: Sugar is sugar is sugar. This includes agave nectar, brown rice syrup, maple syrup, coconut sugar, molasses, etc. If it serves to sweeten the item—even if it’s natural—it’s out. This also includes artificial sweeteners, like sucralose, saccharin, aspartame, xylitol, acesulfame K and monk fruit.
  3. Read those labels: You’ll be shocked at how many items have added sugar that aren’t sweet, like salsas, spaghetti sauce and salad dressings. Be wary of all the sneaky names for sugar, some of which are mentioned above. If it has sugar, don’t even bring it into the house. If you already own it and aren’t getting rid of it, keep it out of sight for those 30 days.
  4. Whole Grains: Bread often has added sugars. Choose unsweetened loaves, like Ezekiel Bread and 100% whole grain items. Jellies and jams contain sugar, so they’re out—try spreading peanut or almond butter on toast instead.
  5. Dairy: Plain yogurt is OK; fruit-on-the-bottom is not. Milk and cheese are allowed as well.
  6. Meat and Eggs: No sugar here! But, bacon, deli meats and sausages tend to have added sugars, so read those labels.
  7. Produce: Natural sugars are OK, so eat as many fruits and veggies as you can. White (and sweet) potatoes are allowed; so don’t shy away from an old standby. Frozen canned and fresh are all allowed, as long as the fruit isn’t sweetened.
  8. ‘Junk’ food: If it comes in a box or bag with bright colors and you can’t pronounce most of the ingredients, it’s out. First, it probably has sugar. Second, it shouldn’t be in your diet, anyway. Exceptions include healthy, no-added sugar snacks, like freeze-dried fruit or compliant beef jerky.
  9. Fried food: Avoid fried foods, not because of sugar, but because they’re not good food you. As we’re in Lent, it might be sacrilege to ask you to give up your fish fry, so I won’t. I’ll simply strongly encourage you to choose the broiled option with baked potato, instead.
  10. Eating Out: Ask questions, order wisely and skip dessert or have fresh fruit.

Lastly, let these 30 days address any sugar cravings you have. I’m going to borrow a guideline from the Whole30 here. Using an allowed item to feed your sweet tooth IS NOT ALLOWED. Don’t trade your afternoon candy bar for a Larabar (allowed, made with fruit and nuts). Instead, first evaluate whether you’re hungry or not. If so, eat a snack low in natural sugar (like a few almonds or veggies and hummus) and consider eating a bigger lunch the next day to quell that mid-afternoon hunger pang. If not, distract yourself and the craving will go away.

*Coffee: Most—it not all—of the challenges online are 100% no added sugar. I get it—that’s why it’s a challenge. However, I’m going to allow you to put a little sugar (as in, ONE teaspoon or less—none of those uber-sweetened ‘coffee’ drinks) in your coffee for a couple reasons. First, some of you won’t participate if you have to give up your morning coffee, and I want EVERYONE. Second, I want this to be a sustainable eating style beyond the thirty days. I’ve done Whole30s and choked down black coffee, finally switched to tea, only to go right back to the coffee with sugar on Day 31. I’m not here to disrupt your morning coffee routine; I’m here to get you to re-think what you’re eating every day, all day.

What happens when you finish successfully? First, you’ll have accomplished something amazing with lasting results—congratulations! Second, you’ll probably be down a few pounds and feeling pretty good—hold onto those wins! Third, take a hard look at what—if anything—you want to reintroduce into your diet. You’ll probably have missed some sweets and it’s OK to enjoy treats in moderation; if you didn’t miss it, don’t bother!

Feel free to email me and let me know if you’re taking on the No Added-Sugar Challenge. Be sure to check out my recipe for no-added-sugar banana bread here. 

 

Buffalo News Refresh – February 2017

Put a fork in your bad eating habits during National Nutrition Month

by: Holly R. Layer

It’s National Nutrition Month!

The Academy of Nutrition and Dietetics wants you to “Put Your Best Fork Forward” as we gear up to celebrate this month. I love that play on words; isn’t putting our best foot – or fork – forward something we want to do in all areas of our lives every day?

Here are some ways you can put your best fork forward today:

Prioritize eating healthy, flavorful foods: I can’t tell you how many times I have to choose between pizza and soda at my in-laws’ and a healthier option I bring from home, but I can tell you which choice makes me feel better on the inside and the outside – the healthier one.

Embrace cooking at home and experiment with new foods: Try one new recipe a week that features something new to you, whether it’s spaghetti squash instead of noodles, or subbing quinoa for your morning oatmeal.

Keep your portions – including those of healthy foods – appropriate: By using MyPlate as a guide, you should fill half your plate with fruits or vegetables, a quarter with protein and the other quarter with a grain or starch.

Be active: Find a physical activity you like, such as group exercise classes or speed walking around your neighborhood, and get moving at least four days a week.

Achieve and maintain a healthy weight: If you need help, find a registered dietitian!

Don’t forget! Registered Dietitian Day is Wednesday.

Q. I keep hearing about BMI.  What is it and what does it mean?

Your BMI is your Body Mass Index.  It’s a ratio of your weight to your height.  You can do a complicated equation on your calculator, but it’s easier to simply use an online BMI calculator (I like the one from NIH).

 There are four categories of BMI: Underweight (< 18.5), Normal weight (18.5-24.9), Overweight (25-29.9) and Obese (> 30).

A person’s BMI is used as a screening tool, and it’s important to keep in mind that it does not take into account an individual’s muscle mass. For example, a football player or body builder will have a high BMI because they have more than average muscle for their height.  However, average individuals should not use that caveat as an excuse not to address a high BMI.

Because nearly 70 percent of the United States is either overweight or obese, it’s important for individuals to be aware of the impact their weight has on their health. Extra weight, especially around the midsection  – “abdominal obesity’ – increases your risk for various comorbidities, including a higher risk of Type 2 diabetes, cardiovascular disease and elevated blood lipids.

So, what can you do to take responsibility for your own health?

First, jump on the computer and calculate your BMI using your current height and weight. If your BMI is greater than 25, I challenge you to make achieving a “normal” BMI one of your goals this year.

Ready for another acronym? Enter IBW.  It stands for Ideal Body Weight. Your ideal body weight is based on gender and height and is easy to figure out.

For women, start with 100 pounds for 5 feet of height and add 5 pounds for each additional inch. Example: a 5-foot-4 woman’s IBW is 120 pounds.

For men, start with 106 pounds for 5 feet of height and add 6 pounds for each additional inch. Example: a 6-foot-2 man’s IBW is 190 pounds.

Just like BMI, IBW doesn’t take a person’s body type, muscle mass or overall fitness into account. For some, IBW isn’t realistic, however it is reasonable for most people to maintain their weight within 10 to 15 pounds of their IBW.

Lastly, even a 5 percent to 10 percent weight loss can yield health benefits. I can’t stress that enough.

Don’t be discouraged if you’re 50 pounds away from your IBW; weight loss is a journey and you aren’t on a deadline. First, identify whether you’re at a healthy weight for your height and, if not, take steps to achieve a healthy weight. Start by putting your best fork forward, today. You’re never more than one meal away from being back on track.

Holly R. Layer is a registered dietitian and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda and teaches fitness classes at the Southtowns Family Branch YMCA. She lives in East Aurora with her husband, Andrew, a village native. She blogs at thehealthypineapple.com and her work appears monthly in the online version of Refresh. Send her nutrition-related questions at refresh@buffnews.com.