Written By: Christina Schoerner, MS, RDN
If you’ve met me you most likely had THE conversation with me. THE conversation, that is, about my FitBit. I am slightly obsessed. I have owned my FitBit for almost two years. Just like many owners of tracking devices, my daily goal is 10,000 steps. Have I met this goal every day? Gosh no! But I truly believe that it has spurred me to be more active in my daily living. Whether it is that I only got 3,400 steps one day that boosts me to step up my game or seeing a number like 8,500 steps that sends me out for an evening stroll; My FitBit motivates me. A study from Stanford in 2007 discovered that people who wore a pedometer walked approximately 2,100 more steps a day than those who did not. So the odds seem in my favor.
What can a pedometer offer? All are created differently. In general, activity trackers can track daily steps, distance, and calories burned (based off your provided height and weight). Some trackers sync to your smart phone, calorie-counting apps (like MyFitnessPal) and allow you to set personal goals along the way. And, some even track how well you sleep and allow you to challenge and cheer on your friends.
So is my FitBit making me fat? I don’t think so. However for some this seems to be the case. Owners of different tracking devices have blogged, complained, and reported these simple facts: they have increased their physical activity, eaten the recommended calories calculated by their device, and they have gained weight.
As a dietitian who understands the tediousness of counting calories and increasing exercise to lose weight, it dawned on me how the general public could be taking their FitBit calorie numbers too seriously. (“Seriously? but I just dropped $100 on this thing,” you say.) Yes I repeat: Many are taking the calories calculated by their device too literally. Although we live in an age of wonderful technology, nothing can be that accurate… well, not yet, anyway.
After years of education and experience in nutrition, I disregard the computer-calculated calories that my FitBit displays. As much as we want to make weight loss a mathematical equation of [Calories in < Calories out = weight loss], it is not that simple. There are many other factors that affect this equation (sleep, stress, genes, metabolism, smoking, medications, and quality of food in diet….just to name a few). These other factors are exactly what is making your very accurate step-tracking device a not so accurate calorie counting device.
What does this mean for me? Keep stepping. Continue reaching or even exceeding your daily step goal. Be active. Encourage your friends and family to choose activities that get you moving. Don’t let counting steps replace your current exercise routine. Many Americans only count on their 30-45 min workout session a day. In reality, the rest of the day their body is sedentary. Research has found that being active in shorter time periods frequently throughout the day can be more beneficial than your hard-core gym class. Instead let your FitBit be a motivator to take the stairs, walk to work, park in the furthest parking spot on your next errand, and walk around the block at your lunch hour or after dinner.
What about your calories? I recommend meeting with a registered dietitian/nutritionist to discuss how to best meet your weight loss goals. See if a dietitian or MD in your area offers RMR testing (resting metabolic rate) through indirect calorimetry (a technique that provides an accurate estimate of your calorie needs by measuring CO2 production and O2 consumption at a resting state). Until then…. just because you walk a little bit more one day does not mean you need to replace those calories lost! For weight loss you want to create a deficit. A good baseline on how many calories your body needs a day can be calculated by plugging your information into the following RMR equation:
|Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) = RMR|
|Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)= RMR|
After you insert your personal numbers and calculate your RMR, multiply your total number by an activity factor:
|Sedentary: BMR x 1.2 Light active: BMR x 1.375 Moderately active: BMR x 1.55 Very active: BMR x 1.725|
To lose weight: Subtract 500 calories from your new number.
This is a rough estimate of what your caloric needs are. I advise using a lower activity level, as many of us believe we are burning a lot more calories than we really are.
Instead of following the calorie level on your FitBit or other devise, set up an account with MyFitness Pal. Set your calorie goals to the number you calculated above. Remember, just because you went on that three mile run doesn’t mean you need to reward yourself. Calories eaten tend to add up a lot faster than calories burned!
Is a FitBit for you? If you are looking for a little help in the motivation department or are ready to shed some excess weight, a fun activity-tracking device can benefit you. So keep track of those steps but leave aside tracking the calories burned.
Remember: Any activity that you do today and in the future that you didn’t do yesterday is going to benefit your whole well-being and health!
Now, get to steppin’! I am right behind you.
Written by Sonya Luisi, M.S. Dietetics & Nutrition
Scientists are claiming camel’s milk as an amazing superfood and the American dairy industry is responding favorably. Farmers and entrepreneurs are preparing to meet the demand, so moo-ve over cows because the camel population is about to increase!
Camel’s milk has been a staple commodity in the Arab countries for centuries. The Amish communities have also touted camel’s milk to have healing powers, including its ability to help improve symptoms of child attention deficit disorder and autism.
The nutritional benefits over cow’s milk are impressive. Research has shown Camel’s milk
- Has higher levels of minerals than cow’s milk, including potassium, magnesium, iron, copper, manganese, sodium and zinc
- Has lower cholesterol than both cow and goat milk
- Contains three times the amount of vitamin C and 10 times the amount of iron than cow’s milk
- Is high in unsaturated fatty acids and B vitamins but lower in vitamin A and B2 than cow’s milk
- Contains more fat and protein than cow’s milk
In addition to its impressive nutritive benefits, camel’s milk has additional health benefits beyond its basic nutrition. Scientists have found the following health facts about camel’s milk:
- Protects against colon, liver and breast cancer cell proliferation and mortality – the substance lactoferrin found in camel’s milk has antibacterial, antiviral and antitumor properties.
- Treatment for type 2 diabetes – the high levels of insulin (52 units per liter) passes through the stomach without being destroyed.
- Protects against Alzheimer’s disease
- Treatment for Lyme disease – it enhances good gut bacteria, supports and controls the immune system.
- Protects against Hepatitis – the antiviral properties dispel the inflammation of the liver
Proposed pricing is currently $18 a pint, which will be unaffordable for most people. However, long-term health benefits may outweigh the anticipated high cost.
Written by Sonya Luisi, M.S. Dietetics & Nutrition
One of my personal favorite foods – kale – made an appearance at lunch in a refreshing, seasonal salad with strawberries. Although apprehensive at first, our guests gained a better appreciation for the cruciferous super food during our “nutrition fact of the day”. Kale can be found in either curly, ornamental or dinosaur varieties. It is a rich source of immune boosting antioxidants vitamins A, C and K and minerals copper, potassium, iron, manganese and phosphorus. It is also a rich source of phytochemicals such as carotenoids and flavonoids, which research has shown may have cancer-fighting properties1. If this isn’t enough to get us eating more kale then surely the following nutrition facts will:
One cup of raw kale provides approximately 36 kilocalories and 5 grams of fiber. Kale contains more iron per calorie than beef and more calcium per calorie than milk!! It is anti-inflammatory, a source of omega-3 and -6 fatty acids, and is a sustainable crop.
Curious on how to chose and store this powerhouse leafy greens?
Choose firm, deeply colored leaves with hard stems. Store kale, unwashed, in an airtight zipped plastic bag for up to five days in the refrigerator.
- http://www.livestrong.com/article/375090-kale-and-its-nutritional-content/ Updated Feb 6, 2011.
- http://www.naturalnews.com/035986_kale_beef_plants.html Updated May 27, 2012
Written By: Christina Schoerner, MS, RDN
As a dietitian at Shane Diet & Fitness Resorts, our guests often ask me “what is the difference between regular yogurt and Greek yogurt.” Is Greek yogurt just the newest fad? Or it is worth making room for in your diet?
Greek yogurt has taken the yogurt aisles by storm the past few years, and it also has grabbed the attention of many dieters and weight conscious individuals. The main reason is this; Greek yogurt is naturally high in protein. Greek yogurts can contain up to 2x the protein that regular yogurt contains. The protein found in dairy (milk, yogurt, & cheese products) contains the 9 essential amino acids that the human body can’t produce, making it a ‘complete’ protein (this is a good thing).
How is it made?
-The production of Greek yogurt uses 3-4x the amount of milk used to make regular yogurt. Both regular and Greek Yogurt start out the same: milk and live cultures (probiotics). Next the yogurt is strained to concentrate the solids and remove some of the whey. This process also removes some of the lactose sugars, salt and water. What’s left is what everyone is raving about- a thicker, creamier yogurt that is higher in protein but lower in sugars and carbohydrates than regular yogurt.
-Just because it says Greek on the label does not mean it is always the healthiest choice. Check the ingredient list to ensure there are no unwanted ‘added’ ingredients. Check for added sugars and added thickeners and proteins (corn starch, whey concentrates, – “gums”). The more natural the better.
Additional benefits of Greek yogurt:
- Contains less lactose than regular yogurt and therefore is beneficial for those who are lactose intolerant.
- Provides 15% of your daily calcium needs (% based on a 2,000 calorie diet)
-Contains live and active cultures: Probiotics! I personally like to picture little tiny creatures in my belly working hard to keep my intestines in shape while helping my digestion and immune system.
Striking Differences in taste:
- Upon the first taste of Greek yogurt you will notice the tart flavor and creamy texture.
If going Greek is something in your future, I encourage you to try several different brands of Greek yogurt. Each has an individual taste! I just love the yogurt aisle – you can just choose one individual serving size to taste. No commitment to a 6-pack.
While trying to lose weight, always go for the non-fat yogurt choice. You are saving calories from fat but still receiving the most important benefits of yogurt: calcium + protein.
How do you “dress” Greek yogurt?
Save calories by picking the plain yogurt flavor and adding your own healthy toppings. The options are endless and I encourage you to get creative! Here are some quick and easy go-to toppings.
|½ cup fresh berries or 2 tbsp dried fruit|
|1 oz nuts|
|1 tsp brown sugar or honey or sweetener|
|1 tsp cinnamon + 1|
|½ cup dry cereal (fiber-rich)|
|1 tbsp dark mini chocolate pieces (makes a sweet dessert)|
Written by: Christina Schoerner, MS RD
I can remember the days when I played tennis for hours in the hot Georgia sun preparing for my high school regional and state tennis tournaments. Pushing my body in the intense heat led to dehydration and cramping. My coach would toss a banana across the fence. “Eat it, it has potassium,” she called. So exactly why did she toss me a banana? What role does potassium play in exercise?
In the body, potassium is the major intracellular cation. It works along with sodium to maintain the body’s water balance. Having potassium levels that are below the recommended level may be a contributing factor to muscle cramps 1. Consuming foods rich in potassium can replace what is lost from muscle during exercise and the smaller amounts lost in sweat 2.
On those hot spring days, I was most likely experiencing heat cramps. Heat cramps are muscle spasms that occur during or after vigorous activity in a hot environment. Hydration, sodium, potassium, magnesium and calcium all play a contributing role in heat cramps. The body can lose as much as 6 g per day engaging in activity that causes profuse sweating 1.
Recommendations from the National Research Council suggest intake of 4,700 mg of potassium a day for adults. However, most Americans do not meet this recommended intake because of the lack of fruits and vegetables consumed in their diet.
Was my tennis coach right when she tossed me a banana in order to increase my potassium intake? YES. Bananas are an excellent source of potassium along with other fruits and vegetables. Foods that contain greater than 300 mg of potassium per serving are considered exceptionally rich. See the list below to see what potassium rich sources to include in your diet.
Potassium also plays an important role in health, particularly blood pressure health. It is known that a diet low in potassium and high in sodium is a leading link to high blood pressure. So consuming a diet rich in potassium will not only replenish your body during and after exercise, but it can benefit those who have hypertension 2.
|Potassium Rich FoodsMore than 300 mg per serving|
|Winter squash||Banana, Oranges|
|Avocado||Prune and Carrot Juice|
|Brussels Sprouts||Cantaloupe, Honeydew Melon|
|Potatoes, Yams||Papaya, Peaches|
|Green Leafy Vegetables||Raisins|
|Zucchini, Broccoli||Yogurt, Milk|
|Mango, Apricots||Halibut, Tuna, Cod, Trout|
- Gaby, Alan. Nutritional Interventions for Muscle Cramps. Integrative Medicine. 2008. 6:20-23.
- Anderson, J., Young, L., Long, E. Potassium and Health. Colorado State University. http://www.ext.colostate.edu/pubs/foodnut/09355.html
- Gropper, S., Smith, J., Groff, J. Advanced Nutrition and Human Metabolism. 5 ed. Wadsworth, Cengage Learning. 2009.
Beans and legumes rocked our menu this week at Shane Diet & Fitness Resorts in New York, providing our busy bodies with quality plant-based protein. We’ve all heard the adage “magical beans” which is most appropriate due to beans’ incredible health benefits. Researchers have shown that butyrate, a fatty acid by–product of the digestion of dietary fiber by gut microbes and found in legumes, reduces proliferation of cancer cells and blood vessels that feed tumors1. Other studies have associated legume consumption with reduced heart disease and improved blood sugar levels2.
Why do we love legumes so much at Shane? As if the scientific research on the chronic health benefits of the “magic bean” alone is not reason enough, then we love legumes for their excellent source of quality plant-based protein! Not all protein sources are equal, and therefore, cause us to question which source (animal or plant) provides our bodies with proper energy.
Nutritional research have shown that all – yes, ALL – plants contain protein. Legumes provide approximately nine or more grams of protein per cup and are highly digestible. Broccoli contains more protein per calorie than steak and spinach contains equal amounts of protein as its animal-based counterpart, chicken and fish. Not all plants supply the 20 essential amino acids needed to make a complete protein, so, chose a wide variety of sources to meet your nutritional needs. Quinoa, however, is a complete protein (contains all 20 amino acids) and consuming one cup of this ancient grain provides 9 grams of protein, which is one gram more than a medium chicken egg.
Beans and legumes are easy to prepare in meals and can be purchased fresh, frozen or canned. In our menu this week we added legumes to our chili, fish tacos and even our evening snack of black bean brownies!
The Week’s Menu Favorites, voted by our guests:
Favorite Meal: Turkey Bean Chili and Corn Bread
Runner up: Mango and Blueberry Quinoa
Favorite Snack: Black Bean Brownie
Runner up: Greek Yogurt and Raspberry Jam
Written by Sonya Luisi, M.S. Dietetics & Nutrition
Who knew the crisp, juicy, sweet and refreshing taste of watermelon on a hot summer day was helping keep you hydrated. This bright pink fruit weighs in at 91 percent water and provides Vitamin A and C, lycopene, fiber and potassium.
For some people, staying hydrated is a daily struggle. It is reported that 75% of Americans are ‘chronically’ dehydrated. Checking daily the color and quantity of urine is the simplest way to tell if you are dehydrated. Check out this chart below to see how you compare.
The Institute of Medicine’s Dietary Reference Intake (DRI) for water differs with age and gender. DRI’s state Males 19 years and older need 3.7 liters (125 oz) of water a day, and females 19 year and older need 2.7 liters (91 oz) of water a day.
As a general rule of thumb, health care providers will recommend drinking 8 cups of water a day (1 cup = 8oz.) However once you do the math, the recommendations really come to 11.4-15.6 cups a day.
Now a question for you all…. be truthful: Are you meeting your water needs?
Now nothing tops a nice tall glass of ice cold water, but luckily, for most people, 20%- 30% of our hydration needs are met through foods with high water content. Summer is a great time of year to find these foods fresh and affordable. What perfect timing; the time of year when we are increasing our outside activity and our sweat rate.
Pictured below are high water content foods that can keep you hydrated, provide nutrients that your body craves, AND are low in calories.
Find your favorites and “drink” up!
Written by: Christina Schoerner, MS, RD
Written by Sonya Luisi, MS Dietetics and Nutrition
This week at Shane Diet & Fitness Resorts (SDR) NY, the Nutrition Team led a cooking demo on how to incorporate whole foods in your diet with a peach and tomato salsa recipe and baked whole-wheat pita chips. Fresh salsa uses an array of whole foods, or foods in their natural state with all of its nutrients in tact. Tomatoes, peaches, garlic, jalapeno, lime, and cilantro pack this salsa with a potassium, vitamin A and vitamin C.
Including peaches in salsa makes a luscious, flavorful and affordable summertime treat since peaches are in season from June to September. Serve as an appetizer while entertaining guests, or save in Mason jars for a daily nutrient packed and low-calorie snack!
Makes 10 servings
Serving Size: ½ Cup
Combine all ingredients, cover and allow flavors to marry for at least 1 hour. Season to taste before serving.
2 ½ cups peaches, peeled and pitted, small diced
2 ½ cups tomatoes, seeded, small diced
4 Tbsp. cilantro, chopped
½ jalapeno, diced (remove all seeds and white ribs)
½ tsp. garlic, crushed
2 tsp. balsamic vinegar
1 lime juiced
¼ tsp. salt
Total Fat: 0.3 g
Total Carbohydrates: 7.3 g
Dietary Fiber: 1.4 g
Protein: 0.7 g
Spring is the perfect time to embrace the idea of seasonal eating. Right now there are so many fresh fruits and veggies available, such as asparagus, broccoli, pineapple, mango, collard and mustard greens, snow peas, strawberries, and so much more!
Eating produce based on what is available seasonally has several benefits. First off, it is a great money-saver – when certain produce is in season, prices tend to be much lower for those foods than they are the rest of the year since the availability is so great. These foods will also taste better. Simple concept behind this point: when fruits and vegetables are in their peak season, there is more flavor, and also greater nutritional value. If you’ve ever walked into the produce section during the summer and immediately caught the sweet aroma of the fresh peaches, you’ve experienced the difference of the smell/taste of produce that are in season.
Most of us enjoy a little variety in our eating plan, and changing up foods each season can be just the thing to help stay on track with diet while adding different produces and spices throughout the year can be just the thing to keep your diet interesting and delicious!
Check out this website to find out which fruits and veggies are in season:
Nutrition Spotlight: Chia Seeds
Chia seeds are tiny black and white seeds that have recently caught the health industry by storm, and with good reason – These little seeds are a nutrition powerhouse. With origins in Mexico and South America, chia seeds were once thought to have supernatural powers. They are in fact excellent sources of several nutrients; just 2 tablespoons (one serving) contains 138 calories, 9 grams of heart- healthy fat (excellent source of omega-3), 5 grams of protein, and 18 percent of the Daily Value for calcium. The taste is very similar to flax seeds, mild and nutty, and chia can be used similar to flax.
If you’re looking for a nutritious recipe and simple ways to boost your eating plan, try sprinkling ground or whole chia seeds over foods like yogurt, cereal, salads, mixing them in smoothies, or even use as a replacement for eggs in baked goods. One very unique property of chia seeds is the ability to form a gel when mixed with liquid. In just a few minutes, a smoothie will thicken into a creamy texture; you can even make jams and pudding out of them.
Info gathered from Food and Nutrition Magazine, Jan/Feb 2014 Issue
Here’s a nutritious recipe to try:
Lemon Chia Pudding
Makes 4 servings
Recipe from Food and Nutrition Magazine, Jan/Feb 2014 issue
• 1 TBS olive oil
• 2 TBS maple syrup
• 2 TBS granulated sugar
• 1 large lemon, juice and zest
• 1 cup nondairy milk, such as coconut or almond
• ¼ cup chia seeds
Blend together the olive oil, maple syrup, sugar, lemon zest and juice, and almond milk. Add the chia seeds, whisk together and let sit for 15 minutes until gelled.
Amber Ketchum, MDS, RD
Shane Diet & Fitness Resorts