Eating on the Run

Eating on the Run

The main reason it’s recommended to stay away from fast food restaurants is because of their high intake of fat, salt and calories. But, understandably, sometimes you need to eat something quick and easy. Here are some ordering tips and some examples from popular restaurants.

-          Order sandwiches with no mayo or cheese

-          Opt for a side salad or fruit instead of fries or chips

-          Choose baked chips or pretzels vs. chips

-          Order grilled, baked, or broiled vs. breaded, crispy or fried

Food options: McDonald's: Grilled chicken wraps, grilled chicken salads with balsamic vinaigrette dressing, or small hamburger with apples. Wendy’s: small chili or broth based soup, or grilled chicken sandwich no mayo. Subway: 6 inch sub on wheat (6 gram of fat or less menu). KFC: grilled chicken meal 

And don’t forget to replace those high sugary drinks with water or unsweetened tea!

If you are wanting more lower calories suggestions, check out Spark People's Dining Out Guide.
http://www.sparkpeople.com/resource/sparkdining.asp.

Another tip when eating fast foods or dining out. Check out the menu ahead of time!
Don't always assume that just because it sounds healthy.. that it is!
The Spark People dining out guide can help or you can go to www.CalorieKing.com as well to look up menu items. Many restaurants have their own nutrition information posted as well.
The more informed you are, the better choices you will make!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Let's Get Ready for Some Football!

Football season is upon us once and that means tailgating, concession stands, and football game get-togethers. Most often, these activities come with high calorie high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

• If eating at a game, try and share a small popcorn or a pretzel with cheese
• Foods to stay away from: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating, you have some control over the food choices so try and pack chicken breasts or sirloin burgers with low calorie buns, and lower fat/calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads.
• If going out to a bar or restaurant to watch a game, watch the fried appetizers. Try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veg gie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.
• Most of all try and limit the alcohol/soda pop intake as these beverages are high in calories and can add up. Try and limit yourself to 2 alcoholic drinks. Try and stay away from sodas and drink water or Crystal light lemonades instead.

Turkey and Bean Chili Recipe

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)  1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice  1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional) 

Preparation

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Jennifer Martinkus, Cooking Light , NOVEMBER 2006

Kelly Devine Rickert MS RD CSSD LDN

708-679-2717

Avoid Drinking Your Calories - Drink Smart

I have been in the weight loss field for 8 years, and time and time again, individuals are good at recalling food eaten, but often forget to report liquid calories or snack type items. If you are trying to lose weight, over time this oversight can lead to frustration, lack of weight loss and weight gain.

Every time you eat, your body and brain are monitoring the calories coming in and using the information to alter metabolism and control appetite and hunger. Unlike solid calories, liquid calories are not perceived or "read" by the body in the same manner. Liquid calories can slide under the metabolic radar, which is not a good thing. The body does not count them the same, and often the brain does not think of them as "food."

Think about this for a moment, most people can stop at a gas station, purchase a 500-700 calorie Soda and still go meet family and friends to eat dinner a half hour later. However, if that same person were to eat a 500-700 calorie meal, appetite would be suppressed and eating would end. It should be noted that this information pertains to beverages/liquids that are mostly sugar and provide a substantial amount of empty calories.

Below are some common summertime beverages and their healthier, lower calorie alternatives. Cheers to your health!

Cold Stone Creamery: "Love It" Cake Batter = 550 calories
"Like It" Watermelon Sorbet = 160 calories

McDonalds: Medium Chocolate Shake = 750 calories
Vanilla Ice Cream Cone = 150 calories

Dunkin Doughnuts: Large Coffee Coolatta = 800 calories
Large iced coffee with skim milk and splenda = 60 calories

Starbucks: Grande Iced Caramel Macchiato = 230 calories (no whipped cream)
Grande Ice Cafe Late with skim milk = 90 calories

Dairy Queen: Small Chocolate Xtreme Blizzard = 650 calories
Small Pineapple Sundae = 230 calories (DQ did not have anything under 200!)

McDonalds: Large Sweet Tea = 230 calories
Large iced tea with lemon = 0 calories

Alcoholic Beverages:
16 oz. margarita is about 368 calories
16 oz. pina colada is 700-900 calories
5 oz. Pino Grigio wine = 120 calories
1 oz. Rum, Diet coke and lime = 64 calories

Blog Series: The Pro's and Con's of Dietary Fat

4 of 6: Saturated Fat

The easiest way to identify saturated fat is that it is SOLID AT ROOM TEMPERATURE. To help you remember think “Saturated = Solid.” If it is solid on your countertop then it is solid and rigid in the body, negatively affecting all areas of your body, especially the cardiovascular system. Saturated fat has been shown to

• Increase total cholesterol
• Increase LDL (the bad) cholesterol which his associate with arterial plaque and buildup
• Increase heart disease risk
• Increase risk of all chronic diseases including cancer

The goal is to consume less than 20 grams of saturated fat per day. Animal-based foods, dairy, desserts, cooking fats, fast/restaurant foods, and tropical plant oils are high in saturated fat. For example, the white fat on bacon is solid at room temperature = saturated fat. When the fryers are turned off at your favorite burger joint, the oil becomes solid as it cools. Below is a table of some foods high in saturated fat:
1 slice Giordano's Stuffed Cheese Pizza = 12 g. sat fat

• 1 Bubba Burger (frozen brand) = 10 g. sat fat
• 1 Slice Giordano's Stuffed Cheese Pizza - 12 g. sat fat
• 1 White Castle Cheeseburger = 3 g. sat fat
• 2 tbs. Sour Cream = 3 g. sat fat
• ¼ c. Shredded Cheddar Cheese = 5 g. sat fat
• 1 Bratwurst, Johnsonville = 10 g. sat fat
• Chicken Alfredo Olive Garden = 48 g. (2 days worth!) sat fat
• 1 tbs. Butter = 7.3 g. sat fat
• 1 Hot Dog = 7 g. sat fat
• Chili’s Boneless Buffalo Wings = 16 g. sat fat
• 1 serving Starbucks Whipped Cream = 7 g. sat fat
• 1 scoop Oberwise Butter Pecan Ice Cream = 16 g. sat fat

It is very easy to over eat saturated fat, especially if you eat out often. To decrease saturated fat in your diet tries these simple tips:

1. Choose low fat dairy products. This includes cheese, shredded cheese, milk, cheese and cottage cheese
2. As temptins as it is, skip the cheese in sandwiches, meat, and sides. Not only will you avoid the unnecessary saturated fat, you will also cut calories by at least 100 per slice of cheese.
3. Limit or completely avoid butter, margarine, Crisco, Lard and other oils or spreads. Choose light versions instead. Consider using County Crock Whipped, Smart Balance Light, Spray Butter, Promise Light or PAM Spray.
4. Ditch the toppings. Limit toppings such as Whipped Cream, salad dressing, Ice Cream, and Cream Cheese. Try fresh fruit or sugar free jelly instead.
5. Limit red meat (including pork) to 2 meals (6 oz.) or less per week. Instead choose poultry, fish and legumes (beans & lentils). If choose red meat, trim all visible fat, and choose lean cuts such as Top round, Flank steak, Bottom round or Pork Tenderloin. Individuals who consume mostly red meat are 30% more likely to die from cancer or heart disease than those who reported eating less. Red meat (including pork) is also associated with a greater risk of heart disease, colorectal cancer, breast cancer, and diabetes.

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Success Story: An interview with S.T.

I had the pleasure of interviewing S.T. about her success after bariatric surgery. She had her surgery in September of 2009 and has lost 103 pounds. She continues to lose weight weekly. S.T. will be speaking at support group on 5/9/11 at 6 pm.

T: Why did you decide to have Lap Band surgery?
S: I had tried everything and I needed to do something that was well researched and had minimal invasiveness.

T: What were your goals and expectations before the procedure?
S: They were high, but the preoperative classes helped me understand that I had to work hard to do my part.

T: How has your life changed after bariatric surgery?
S: I have increased energy and decreased fatigue. I am not as irritable. My breathing has improved and I do not need my asthma medication as much. It was the best decision I have ever made and if I could do it all over again I would.

T: What are the keys to your success?
S: I follow the rules, but not eating and drinking at the same time has been most helpful. At first I lost only 30 pounds and the weight kept going up and down. I was losing it much slower than I wanted. Then I spoke with Dr. Shayani who suggested I drink before I eat (not when I eat) or when I was hungry. Six months ago I took his advice and my appetite when down and I started losing weight.

It was important for me to focus on only 10 pounds at a time instead of my overall goal. When I looked at the big picture and the amount of weight I had to lose I would get depressed. Breaking it into 10 pound increments helped me feel like I was doing something and I became more focused.

The other key that has been important for me was to start exercising. I work out at least three days a week at the gym or with a video. Total body exercises have helped me to tone. In the summer I walk 3.5 miles outside.

T: I know you are busy, how do you fit in your workouts?
S: I work forty hours a week so it was tough. I get up early at 4:30 am because I learned that if I wait until after work it would not get done. It started with motivation, and now that I can walk I want to keep it going. I consider exercise personal time to focus on myself. I enjoy listening to my music and it is nice not to think about kids, college or bills. It is great.

T: Do you have any advice for someone who is stuck or frustrated with their progress after surgery?
S: Yes. Go back to the beginning and look at everything we learned. This includes no eating and drinking at the same time and cutting out junk from your diet.

T: What are some of the changes that you have made to be successful?
S: I have two kids in college and a senior in high school who still lives at home. They are all athletic and have helped me to eat healthier. Kool Aide, sweets and junk food are no longer in our home. I save desserts for special occasions only. Every week I like to try at least one new recipe. My favorite thus far has been parmesan tilapia. I increased the amount of fish chicken and turkey that I make and no longer fry foods.

T: Do you eat out?
S: I used to eat out every day. Now we only eat out one time per week. Champs is my favorite place to go. I typically order s sample platter. It is not the healthiest food, but now I can treat myself because I worry less about weight gain. There is a lot less guilt now compared to when I dieted.

The Learning Curve of Cooking

It never ceases to amaze me when I hear “I don’t cook.” If one does not cook, then one must eat out or piece together a meal of highly processed items that are typically microwavable. As I have mentioned before, to move forward one must abandon old ways of thinking and behaving. One of the definitions of insanity is doing the same thing over and over expecting to get a different result. This same thought applies for weight loss and health. If one does not lose weight or become healthy by eating out every day before bariatric surgery, then one should not expect to lose or maintain a significant amount of weight after bariatric surgery.

I have to admit that I am no different than my clients. Cooking, preparing and planning are no easier for a dietitian than anybody else. It is falsely believed that a degree in dietetics absolves RDs from following the same guidelines. As many of you know, knowing does not imply doing. To do, one must take action by applying what is known.

After completing a masters degree, I had to recommit to eating out less by preparing healthy and delicious meals. Last Saturday afternoon, I dragged out a new cookbook, by a famous Food Network chef, and choose three new recipes to try. I assumed that the Food Network chef had fail-proof recipes, but I was wrong.

Anytime we try something new there is room for error, but we cannot let it drag us down. After spending money, time and effort on my new menu items, I was highly disappointed. Only 1 out of the 3 recipes I tried was actually good. The other two were HORRIBLE! I was disappointed, disheartened and upset. At least when you get food from your favorite restaurant you know it will taste good no matter how bad it is for you!

However, this cannot be an excuse to return to old habits. Even the best will fail. I am putting the cookbook back on half.com hoping to earn my money back to buy a new cookbook.

Cooking can be learned at any age. All you have to do is try. Over time it will get easier and tastier! Check the blog next Monday, 5/2, to learn tips on cooking, planning and grocery shopping.

Green Light!

Did you know, most chain restaurants have nutrition information readily available on-line or in the store. For example, when you visit McDonald's, turn over the placemat on your tray or look at the wrapper to view the nutrition information. Look up your favorite places before you eat out to have a plan for ordering. There are a few quick and easy ways to cut calories. These include: leave off the cheese to save 60-100 calories per sandwich or salad, pack up half BEFORE you start eating, ask that the food be prepared without additional oil (pasta, fajitas, stir fry, vegetables), or swap high fat sides such as fries, chips or mashed potatoes with vegetables or fruit.


Weight Watchers Cajun Lime Tilapia 350 calories, 5 grams of fat
Teriyaki Chicken Pasta 450 calories, 8 grams of fat
Applebee's has a great Weight Watchers menu! Most entrees contain around 500 calories or less.

Chili's
Bowl of Chili 360 calories
House salad with low fat ranch dressing 225 calories
Margarita Grilled Chicken 600 calories, 13 grams of fat

Olive Garden
Venetian Apricot Chicken 380 calories, 4 grams of fat
Herb Grilled Salmon 510 calories, 26 grams of fat, 6 grams of saturated fat
Steak Tuscano 590 calories, 20 grams of fat
Choose pasta with a marinara or tomato-based sauce, rather than a creamy sauce. Creamy sauces add additional fat and calories. For example, cheese ravioli with marinara sauce only has approximately 660 calories.

Happy Dining!
-Mallory Piontkowski, dietetic intern

Applebee’s