Buffalo News Refresh – December 2016

Enjoy the WNY holidays while you set a healthy New Year path

By: Holly R. Layer

Instead of writing about the ills of overindulging this holiday season, let’s just be real and enjoy the holidays—Christmas comes but once a year. With all the hustle and bustle (a.k.a. stress) of the holiday season, it’s easy to seek relief in a vat of eggnog or a dozen Christmas cookies. Don’t do it! You’ll regret it, I promise.

What I will offer, however, is some nutritionally sound advice about navigating the holiday spread and some motivation to start planning those New Year’s Resolutions now, so you’re ready to hit the ground running (literally or figuratively) on January 1^st.

The truth is, the holidays are not an ideal time to try to lose weight or stick to a super restrictive dieting plan. Even as a dietitian, I advocate for enjoying the deliciousness of the season, not self-deprivation. Your goal from Thanksgiving to New Year’s Day should be weight maintenance, not weight loss. One way to do that: plan and prepare light, healthy meals for the majority of the week ahead of time so you can enjoy a cookie or glass of wine at the Christmas party guilt-free. Strike a balance somewhere between a ‘zero-tolerance policy’ for sugar and ‘eating all the things’ by only splurging on what’s truly worth it, like those holly wreath cookies or peppermint bark (or are those just my weaknesses?).

Now that’s I’ve given you permission to savor a cookie or two (max!), I challenge everyone to start thinking about ways to improve their health in the New Year. Benjamin Franklin said, “By failing to prepare, you are preparing to fail.” That phrase couldn’t be truer. Achieving optimal health is more than just relying on good genes or hoping that ‘one day’ things will change. Being healthy takes work, both in terms of what you eat and how you move.

Achieve a Healthy Weight:

With more than 68% of Americans in the overweight (BMI > 25) or obese category (BMI > 30), many of us could stand to lose a few pounds. Studies show that losing just 5-10% of your current weight yields numerous health benefits, including lowering your blood pressure, cholesterol, blood sugar and your risk for various chronic diseases, like heart disease or diabetes. Even if you don’t need to lose weight, be sure to take steps to maintain your weight; our metabolisms slow down as we get older, which means we need take in fewer calories. I like the BMI calculator at https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.

Eat a Healthy Diet:

If you’re still eating Kraft Singles or think Fruit-on-the-Bottom yogurt is a health food, it’s time for a diet clean-up. Shop the perimeter of the grocery store to avoid packaged and processed foods, and instead fill your cart with as much produce as you’ll eat in a week, sources of protein (meat, fish, eggs) and healthy fats (avocados, nuts, olive oil). Limit your grain intake to whole grains (100% whole wheat bread, rice, oatmeal, air-popped popcorn) and choose dairy options that aren’t full of sugar (plain yogurt, cottage cheese, cheese sticks, low-fat milk). Consider meeting with a Registered Dietitian to figure out your individual calorie needs and come up with a meal plan that works for you. Go to the Western New York Dietetic Association’s website (www.eatrightwnyda.org) or email me!

Make Exercise a Priority:

The Office of Disease Prevention and Health Promotion recommends 150 minutes (2 hrs, 30 mins) fo moderate activity per week for adults. Those who have been overweight and are maintaining their weight may need closer to 60 minutes per day to prevent weight gain. Whether you’re already a gym rat or currently a couch potato, consider challenging yourself in a new way this year; perhaps upping your speed or distance in a road race or simply beginning to walk on a treadmill. Be sure to include strength training with your cardio activity; increasing your muscle mass increases your metabolism. Group fitness classes are fun ways to exercise while getting to know others, making friends and having an overall better experience. Take steps NOW to set yourself up for success, such as researching upcoming local races or joining a gym. Many gyms offer special deals In January; the YMCA Buffalo Niagara is waving the join fee on Jan 1 (gyms are closed, join online and receive a free t-shirt) and in facilities on Jan 2; receive half-off the join fee Jan 3-31.

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 also provides nutritional counseling at Weigel Health Center at SUNY Buffalo State, as well as teaching 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

Buffalo News Refresh – November 2016

Good nutrition choices can help you treat, and sometimes control, diabetes

By: Holly R. Layer

*Please excuse the fact that this is month late–I was waiting for it to appear on the Refresh website! December column coming soon!

November is American Diabetes Month and with numbers of those diagnosed growing, it’s important to raise awareness.

According to data from the Centers for Disease Control, almost 10% of the US population has diabetes, with approximately 28% more cases undiagnosed in 2015.

Diabetes is diagnosed when blood sugar levels are greater than or equal to 126 mg/dL after a fasting plasma glucose test. If your blood sugar level is between 100 – 125 mg/dL, you may be diagnosed with what is called ‘prediabetes.’ Being diagnosed with prediabetes does not mean you will definitely develop diabetes, but it does place you at greater risk for both diabetes and cardiovascular disease. You can lower your risk for developing diabetes by losing approximately 5-10% of your body weight and doing moderate exercise for 30 minutes five times per week.

There are two types of diabetes. Type 1, which was previously known as ‘juvenile diabetes,’ is often diagnosed in childhood and affects only 5% of those with the disease. It is caused when the body does not produce insulin, which regulates blood sugar levels and can be managed through diet and insulin therapy. Type 2 is characterized by ‘insulin resistance,’ which can increase until the body does not produce enough insulin to regulate blood sugar properly. Those who are diagnosed with Type 2 may simply take oral medications to help control their blood sugar, or may need to be on insulin therapy as well.

There is another type of diabetes, gestational diabetes, which is diagnosed around the middle of pregnancy. It does not mean that you had diabetes prior to becoming pregnant, or that you will have diabetes after pregnancy.

Type 2 diabetes can be treated with lifestyle changes (like diet and weight loss), as well as oral medications and insulin therapy. In Type 2, blood sugar accumulates in the blood stream instead of going into our cells, which need to produce energy, and over time can cause damage to your eyes, kidneys, nerves and heart. It’s common for Type 2 diabetes to worsen over time; if you have been managing your disease with diet and activity alone, it’s possible you will need medication or insulin therapy down the road.

So, how does having diabetes affect diet?

For starters, those with diabetes on insulin therapy must match their carbohydrate intake to their insulin. Carbohydrates are found in grains, legumes, dairy, fruits and vegetables. Servings of carbohydrates are measured in 15-gram increments; you can find the amount of carbohydrate in foods on its nutrition label. The amount of carbohydrate servings someone should eat is based on the amount of calories they should eat in one day. Most people should eat 3-4 carbohydrate servings per meal, with a few more as snacks throughout the day.

Additionally, pairing carbohydrates with food sources of protein, fat and fiber is important to keep blood sugar from spiking and promote satiety, or the feeling of fullness. For example, instead of eating just an apple, diabetics (this goes for everyone, actually) should add a cheese stick or some nuts to temper their blood sugar rise and stay fuller longer.

Instead of worrying about the amount of carbohydrate in everything, it’s often easiest to start with becoming familiar with the amount of carbohydrate in the foods you most often eat. For example, if you like cottage cheese, bananas, apples, mashed potatoes and a specific brand of sandwich bread, memorize the amounts of those items that correspond to approximately 15 grams of carbohydrate. For most items, it’s one piece of bread or a small roll, ½ a banana or 1 small piece of fruit, ½ cup of cut-up fruit, 1/3 cup of pasta or rice. If you eat an entire banana, that’s two carbohydrate servings.

Lastly, it’s important to maintain a healthy lifestyle that includes plenty of fruits and vegetables, lean protein, healthy fat and exercise. This goes for everyone, obviously, but even more so for diabetics. Uncontrolled blood sugar levels can lead to hyperglycemia, or high blood sugar, and can be life-threatening if left untreated. If you begin experiencing increased thirst, headaches, blurred vision, frequent urination, fatigue or weight loss, or receive a blood glucose test higher than 180 mg/dL, be sure to see your doctor. For more information about how to manage diabetes and your diet, talk to a Registered Dietitian or Certified Diabetes Educator (CDE). Go to www.eatrightwnyda.org for a list of local dietitians, or send me an email!

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 also provides nutritional counseling at Weigel Health Center at SUNY Buffalo State, as well as teaching 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

Buffalo News Refresh Blog – October 2016

Pumpkins hold their nutritional value long past Halloween

By: Holly R. Layer

I would be remiss if I didn’t address everyone’s favorite fruit (yes, because it develops from the flower of the plant) this month: the pumpkin. The giant orange globes have been decorating doorsteps for weeks now, local pumpkin patches are crowded with young families and we’re all flocking to Starbucks for a PSL at the hint of a chill in air. What is it about the pumpkin that we like so much?

First, a little background: According to history.com, the tradition of pumpkin-carving came from Ireland, where the story of ‘Stingy Jack,’ his deals with the devil and the burning turnip he carried, which eventually led to the ‘jack-o’-lantern,’ a staple of Halloween here in America. Last year, 47% of US households carved their own pumpkin. Little-known fact: 90% of the pumpkins grown in the US come from a 90-mile radius of Peoria, Ill., and most of those are turned into pumpkin puree or pie mix. There are many different kinds of pumpkins, some bred for carving and some for eating. If you plan on buying a pumpkin for cooking, look for varieties such as: Cheese, Cinderella, Jarrahdale, Lumina, Peanut and Pie pumpkins.

Second, we probably associate fond memories of mom’s pumpkin pie or pumpkin bread, along with the delightful smell of cinnamon and nutmeg, wafting every which way this time of year. Pumpkins represent the best of our childhood memories of fall: raking leaves, hayrides and sweet treats.

Finally, there really IS a lot to like about the pumpkin. Not only are pumpkins high in Vitamin A itself, they are also high in carotenoids, which our bodies turn into Vitamin A. Carotenoids are what give the yellow-orange color to fruits and vegetables, like carrots, and aid in vision and eyesight. Pumpkins are also high in fiber, which helps us feel full on fewer calories and could lead to weight loss, and their seeds have been shown to help lower our LDL (‘bad’) cholesterol. Lastly, consider eating some pumpkin after a workout—they’re higher in potassium than bananas!

Here are some of my favorite pumpkin goodies—time to break out the loaf pan!

-Smoothie: ½ C pumpkin, 1 tsp pumpkin pie spice, 1 scoop vanilla protein powder, 1 C liquid

-Oatmeal: mix ¼ C pumpkin and 1 tsp pumpkin pie spice into prepared oatmeal, top with granola

-Dip: replace roasted red peppers with pumpkin in your favorite hummus recipe

-Chili: add diced or canned pumpkin to any recipe

‘Made Over’ Pumpkin Bread

1/3 C butter

2 C sugar

4 eggs

1 can (16 oz) pumpkin or 3 C shredded zucchini (2-3 medium)

1/3 applesauce or buttermilk

1 ½ C all-purpose flour

1 ¾ C whole-wheat flour

2 tsp baking soda

1 ½ tsp salt

½ tsp baking powder

1 tsp cinnamon

1 tsp cloves

1/3 raisins, soaked and drained

1/3 walnuts, toasted and chopped

Heat oven to 350 and grease 2 loaf pans.

Mix butter and sugar. Add eggs, pumpkin and applesauce or buttermilk. Blend in flour, baking soda, salt, baking powder, cinnamon and cloves. Add nuts/raisins if using. Pour into pans. Sprinkle tops with sugar. Bake 1 hour or until wooden toothpick inserted comes out clean. Servings: 24 Calories: 150

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 also provides nutritional counseling at Weigel Health Center at Buffalo State College, as well as teaching fitness classes at the Southtowns YMCA. She lives in the village with her husband, Andrew, an East Aurora native. She blogs at www.thehealthypineapple.com and her work appears monthly in the Refresh Buffalo Blog. Questions to Holly can be emailed to eanews@eastaurorany.com.