Tackle those Super Bowl Calories

  It is Superbowl week and according to the national chicken council this year an estimated 1.25 millions servings of chicken wings will be consumed on super bowl Sunday. That is quite a lot of calories, and empty ones none the less. The question is if you are one of those chicken wing consumers how many calories can you expect to consume?

   Chicken wings tend to be a popular dish and consist of chicken (with the skin or fried), a thick sauce and the occasional dipping side. Although they are small these little guys can stack up to quite a lot of calories, especially because we don't only eat one or two of them. I did some research and found some baffling numbers. A local fast food chain that does serve chicken wings provided their consumers with the nutritional information. The information is as follows:

Serving size- 6 wings (classic)
Calories- 1170

Fat- 69g

Saturated fat (bad fat)- 16g

Sodium- 3780mg 

= HOLY S*&T

** Keep in mind these values are from one fast food chain and might not be the same for other places.

Consider this...
   You got to a party on Super Bowl Sunday and find out that surprisingly (not) they are serving chicken wings. You go and take about 10 wings but this also means that you are now consuming 2x the above values! So you have now eaten...

Serving Size- 12 wings

Calories- 2,340

Fat- 138g

Saturated fat- 32g

Sodium- 7,560mg

= HOLY S*!T x 2 

   Mind you this is WITHOUT the side dipping sauce which will naturally add on some more fat, sodium, calories and more. So how can we fix this? How can we satisfy our Super Bowl Sunday craving and cut back on those oh so bad calories. You have a few options...

1) If you are going to a party and the food is served limit your serving and take smaller portions. Set yourself a limit of 4-5 wings throughout the night and eat one at a time at a very slow pace so you can really enjoy each bite and not feel like you are missing out.

2) Make your own wings below is a great alternative hot chicken wing recipe provided by Hungry Girl's newsletter.

Provided by: http://www.hungry-girl.com/newsletters/raw/921


Ingredients:
8 oz. raw boneless skinless lean chicken breast, cut into 10 nugget-shaped pieces
1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1 oz. (about 14 crisps) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free BBQ-flavored potato chip)
3 tbsp. Frank's RedHot Original Cayenne Pepper Sauce
dash onion powder
dash garlic powder
dash cayenne pepper
dash black pepper
dash saltDirections:
Preheat oven to 375 degrees. 

Crush potato crisps completely and, in a small dish, mix with cereal crumbs. Add a dash of each of the seasonings and mix well. 

Place chicken pieces in a separate dish, and cover and toss with Frank's RedHot. Spray a baking pan with nonstick spray. 

Give each chicken piece a shake (so it's not dripping with RedHot), and then coat it evenly with the crumb mixture. 

Lay the battered nuggets on the baking pan. 

Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. 

MAKES 2 SERVINGS

Serving Size: 5 wings (half of recipe)  Calories: 175 Fat: 1.5g Sodium: 1,153mg** Carbs: 14g Fiber: 4g Sugars: <1g Protein: 27g     ** Depending on your individual health concerns, if any, a healthy diet doesn't consist of eliminating but merely moderating your dietary choices. Whether you choose to decrease your chicken wing portion size or create your own healthier recipe try to remember that a little isn't too bad its too much that is. Enjoy your Super Bowl Sunday!          GO GIANTS!!!!!

Check out both links provided for some interesting other statistics, recipes and facts.
http://www.hungry-girl.com/
http://www.nationalchickencouncil.org/chicken-wings-a-hot-topic/

5 tips to follow through with your new years resolution

Most people's new years resolution consist of losing weight but those same people also lose that goal by mid February. To make sure your resolution sticks throughout the year here are five simple steps.

1. Create a food diary.
- Documenting what you eat on a daily basis can show you your progress and motivate you to make better choices for the days to come.

*Document everything you consume: water, food, juice etc. as well as serving sizes.

2. Document your physical activity.
- This allows you to establish a workout routine and even monitor your exercising so you can always switch it up to constantly challenge your muscles and boost your metabolism.

          *My motto is breaking a sweat 5 times a week is good enough to get your metabolism working faster.

3. Give yourself 1-2 cheat days.
- Allow yourself a day or two to reward your hardwork. This will not only make you feel more accomplished but as if you are not restricting your favorite foods, just limiting them.
         *I like saturdays and sundays as my cheat days because those are the days that most people go out to eat.

4. Use smaller portion sizes.
- By using smaller plates or bowls you are less likely to overeat and to have seconds.
       *I pack a lunch for the following day the night before so that I am more likely to eat healthy and less likely to eat fast foods.

5. Only weigh yourself once a week.
- Make sure to weigh yourself once a week and always at the same time of day to properly monitor weight loss or gain.
      *The best time to weigh yourself is first thing in the morning without clothes on and after using the bathroom for your true weight.

**Most important thing is to make these dietary choices a lifestyle and not a "diet" because if you can do that it wont be a chore that can better your weight and ultimately your health.

"Food Matters" The Documentary, a MUST see!

    The 2008 documentary Food Matters directed by James Colquhoun and Carlo Ledesma focuses on the basis that we are what we eat.

  The documentary begins with a quote from Hippocrates:

"Let Thy Food Be Thy Medicine, And Thy Medicine Be Thy Food." 

  The documentary poses the question that our health is not being cured but treated by these various medications. The point of curing something is being able to look at the root of the problem. Food dictates our overall health and can be very instrumental in how our life will play out. Dr. Gerson's daughter in the movie states that her father believed that a doctors responsibility is to activate the body's innate ability to heal itself. Therefore we have to look at what is causing our bodes to fail at this.  

  The nutrients that we get from foods are necessary for the millions of chemical reactions that happen in our bodes and by the time we get the food and eat it there is only about 40% of the nutrients being provided meaning 60% of the nutrients were lost during production. David Wolfe of World Authority on Raw Foods & Superfoods talks about how 51% of your plate should be raw foods and one of the reasons is because every time you cook food you are actually modifying the nutritional value of it. The heat denatures (kills) the enzymes that facilitate digestion and initiate an immune response once we eat it.  This process is known as digestive leukocytosis discovered by Dr Paul Kouchakoff in 1930. This can keep our immune responses in a constant state of emergency and in the long run can make them weaker. 

   Andrew W Saul Ph.D, Therapeutic Nutrition Specialist and Author also talks about the impact of vitamins on our health. Two examples he gave were the affect of Niacin used to treat depression and high does of Vitamin C and cancer. The affects of niacin were found a long time ago when Bill W. created alcoholics anonymous and was instructed to treat their inevitable depression with Niacin which had some great results. Unfortunately doctors do not recognize this as a means of treatment but it has had its success. These are high does of niacin of course and depends on the patient. Andrew Saul also mentions how two handfuls of cashews offer the same effect as 1 pill of prozac a depression drug. His next point was that of Vitamin C and it's extended roles specifically with cancer. Andrew said that it has been suggested and even used that high does of Vitamin C given intravenously can alter the state of cancer as opposed to injected another carcinogen to fight the cancer such as chemotherapy. Although these theories are not practiced by physicians it is also stated that there are very few doctors who have any nutritional experience. 

  The movie highlighted many interesting points about how our food and the nutrients they provide are the foundation to our longevity and health.  They mention how cardiovascular disease can be reversed when making drastic lifestyle changes in food and physical activity. Food is something that we all need to survive and many people's chronic illnesses, diseases and such are caused by the malnutrition or deprivation of necessary nutrients. Something simple as water is an example when most people don't get nearly as much of it as we should. High fiber diets have also been associated with decreasing the chance of colon cancer because it flushes the toxins out of our bodies. Water and fiber can get the toxins out of your body quicker whether it be through urine or feces. This is one of our bodies unique ways in which it protects us. 

   This movies was more than informative but an eye opener on not only how we should treat our bodies but how we should educate ourselves. As an aspiring dietitian I think it is important for people to know that they can better themselves by eating better and being an educated consumer. For more information about Food Matters and the movie check out the website: http://www.foodmatters.tv/index. 

Happy New Year! ~2012

  Wishing everyone a happy and healthy new year! Most resolutions involve losing weight, make yours being healthy. Don't ever change your eating habits to just lose weight remember that thin people can be unhealthy as well. Make 2012 the year to put yourself and your health first. Once you do that it's easier to achieve any other goals.

Tis the season to eat healthy!

   Don't let the holidays be the time of year where you kick your healthy habits to the curb. Make this the time where you really put them to the test. There are certain things that we can do to make our food choices and overall healthy better. Below are 5 tips that I think could really help you avoid gaining weight during the holidays. 

1) Modify your holiday recipes.
- Modifying is always a great approach towards eating better. This holiday try to cut down the sugar in your recipes in half. A lot of us like our sweets on the holidays so this can really make a difference. 
- Eliminate or substitute butter for a healthier alternative like olive oil, canola oil, butter substitute ( I can't believe it's not butter) or simply kick it to the curb.
- Use seltzer water instead of oil and eggs in cake. This will cut down the fat and cholesterol from cupcake recipes, cakes and breads. Use a 12 oz. can of seltzer water as a substitute, it really works!


2) Make sure you eat before holiday parties.
- Many of us get caught up in cooking and preparing gifts that we forget to eat during the day. Always set aside time to eat it can keep you energized, keep your metabolism working and prevent you from overeating. This can really make a difference during the holidays. 


3) Set aside time to exercise. 
- Although the holidays can be hectic exercising can relieve any stress and also keep you happy. When we exercise there are endorphins that are released that actually make you feel happier. So try to fit some time into your busy schedule to do something physically active, even for just 20 minutes. 


4) Moderate your portion sizes. 
- Eating has become a social thing during the holidays. From finger foods, to appetizers, to entrees and desserts it seems the food is endless. Next time you are piling your plate up with foods try to keep portion sizes smaller. Don't eat until you are stuffed, eat until you are satisfied. 
- Try to eat more vegetables, because they are high in fiber and will make you feel fuller. Try to give yourself a limit as to how big your portion will be and how many servings you will have. Try to keep carbohydrate dense foods and proteins to the size of your palm this will give you an idea of how much to have. 


5) Enjoy your holiday. 
- Dieting is not about restricting what we can and can not eat but being able to moderate the bad stuff and set limits. In moderation most things aren't too bad for you but the hard part is being able to moderate. Enjoy your holiday with your favorite foods but try to prepare them healthier or eat smaller portions of them to really work towards a healthier you!




Hope these tips can be of some good use. Wishing everyone a happy and healthy holiday! 

Featured on SCAN's student corner

      I am featured on SCAN's (Sports cardiovascular and wellness nutrition) student corner this month! I am so excited to be featured on such a great website talking to them about my change-up program. Check it out on the link below!

http://www.scandpg.org/careers-and-students/students-and-scan/jessica-alvarez/

Interview with the New York Rangers Dietitian: Cynthia Sass!

So I will be featured on the student corner for SCAN (Sports Cardiovascular Wellness and Nutrition) website regarding my sports nutrition program- The Change-Up program. I am very excited and thought I should post the interview with one of my favorite sports dietitians, Cynthia Sass, giving me advice for it.

Me: What professional teams have you worked with or are working with? How are they different?

CS: I currently work with the New York Rangers NHL team and the Tampa Bay Rays MLB team. Previously I worked with the Philadelphia Phillies from 2007-2009. In my work the differences primarily lie in the goals of the team and how nutrition can play a role, but the primary goals for most professional athletes include optimal performance and recovery as well as injury prevention.

 Me: What goal do most MLB players want to achieve when working with a dietitian?

CS: I can’t generalize but I can say that most of the athletes I’ve worked with one-on-one are interesting in using nutrition to optimize performance and recovery and prevent injuries.  

Me: What is one thing that you think every young baseball player should know about their diet?

CS: Don’t underestimate how important it is. Even if you are genetically blessed and train hard nutrition is a very large piece of the puzzle. The phrase “You are what you eat” is absolutely true – nutrients from food are literally the foundation for the structure, function, and integrity of your tissues, from your immune system to your muscles to your bone…. Your body is continually regenerating and repairing itself, and how healthy and strong those new cells are, and how well you can repair existing cells is directly determined by your diet, because food provides the raw materials. A junk food filled diet low on nutrients doesn’t give your body much to work with (I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar). But a well balanced, well timed, nutrient rich eating plan can help you build cells that are stronger, less susceptible to injury, and heal quicker. When you really think about the power of nutrition, it’s just phenomenal.

Me: How does a baseball players diet enhance or impair their game?

CS: What you eat before a game determines the amount and type of fuel available to your brain, nervous system and muscles during the game. Nutrition has the potential (good or bad, depending on what you eat) to impact concentration, hand eye coordination, strength and power, reaction time and circulation – all key aspects of this sport.

Me: What does a typical baseball players meal look like for:

CS: It depends on the athlete – male or female, height, frame size, muscle mass, the position he or she plays, training program, injury status, age, etc. There is no one size fits all.

Me: If you could encourage the baseball team I am working with to do one thing to better their game, what would it be?

CS: First get enough sleep. That may sound odd coming from a sports nutritionist, but there’s more and more research about how critical sleep is to performance, both mentally and physically, as well as how it impacts immunity and how it impacts hormones, which can ultimately affect appetite and body composition. In addition to making sleep a priority focus on the quality of your diet. You should be getting a minimum of 5 cups (a cup is about the size of a baseball) of fruits and vegetables every single day, preferably 2 as fruit, 3 as vegetables. Choose whole grains rather than refined grains, like brown rice over white and oatmeal instead of sugary cereal, opt for lean proteins like grilled chicken breast and fish over fatty or processed meats, choose plant based fats like an oil based vinaigrette over a creamy salad dressing and limit or avoid processed and fried foods. I see a lot of athletes who disregard quality and feel as if they can get away with eating fast food, soda, candy, etc. because they burn a lot of calories, but even athletes who perform well and are lean could be performing better and optimizing the health of their cells by eating healthfully. Eventually eating poorly catches up to athletes (a run down immune system, a nagging injury that won’t heal, fatigue, etc.) because the bottom line is you just can’t heal and repair cells adequately if the raw materials needed to do so don’t show up for work. 

Me: In your opinion, what is the definition of an athlete?

CS: I think there are probably many definitions – perhaps each of us has our own personal definition, but I do believe there is an inner athlete in everyone, because our bodies are meant to move.

Me: What is your advice to the parents of the players I am working with as to how they can help their children? 

CS: Be open to change and remember that good nutrition is just as important a tool as training and practice, if not more important.

Me: What advise would you give the baseball team I am working with before pursuing a career in collegiate athletics?

CS: My advice would be to start connecting the dots between how you take care of your body and how you want it to perform. Tune in and notice how you feel when you eat well and get enough sleep compared to when you don’t. Many of the professional athletes I work with tell me they wish they had known about nutrition and started good habits when they were in high school. You have a head start!  

 *Special thanks to Cynthia Sass for her words of wisdom and support throughout my program!