Trust the Process: a client reflection and celebration of lifestyle change by Jamie Hildebrand

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Let me begin with how this all began. How all I wanted to do was prove to everyone I could do another show. How I wanted to walk on stage again for the third time with a smile and flash of my accomplishment of a 12 week prep. However, this time was different. This time I was so much further and ready for the show. I was at a great starting weight 135lbs about. I was lean enough to still enjoy food and not have to put my body through a major shock. I was so excited to hear these words exit Andrew’s mouth. He said it with a smile and so much encouragement that I was so pumped to start this journey again with him.

I met Andrew in December of 2015. I was referred to him by a friend and immediately was interested to hear his thoughts about foods and shows. When we started I weighed almost 150. I didn’t consider myself fat, but I definitely wasn’t in shape. I met with Andrew and told him I wanted to compete. I told him I wanted to do a show and compete in the figure category. That was it. That was my goal. Stand on stage and be a figure competitor. Oh, how I was so far from knowing the real goal.
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What’s the Deal with Expiration Dates?

Did you know approximately 90 billion pounds of edible food in the US gets thrown away each year?

The dates on food labels can be deceiving and down right confusing, which can lead to perfectly good and safe food being tossed in the trash.  In reality, you really can use the dates as a guide for freshness, rather than an indicator that food has spoiled.

In general, most foods can be consumed days, weeks, even months past the dates printed on their label. However, there are some dates we should follow closely:

  • Baby formula
  • Deli meats, unpasteurized dairy products, ready-to-eat cold foods, uncooked hot dogs & sausages.
  • Pasteurized dairy products tend to have a gracious life (take a whiff, you’ll know if it’s past it’s prime)
  • Eggs can be eaten 3-5 weeks after “use by” date. (FYI: older eggs make better hard boiled eggs!)

If there’s visible mold (green spots or white fuzz) a funky smell or a slimy texture, toss it!

For more information on how YOU can do your part in reducing food waste, click here!

Resources: USDA FSI Food Product Dating, USDA Food Waste Challenge

Supplement Navigation 101

By Laine Greenawalt MS ACSM-CPT, RDE

Dietary Supplements – How to navigate the advertising chaos and be an informed consumer.

Have you ever considered taking a dietary supplement? If so, you’re not alone. More than two-thirds of Americans take dietary supplements each year and the supplement industry was booming in 2016, generating 121.6 billion dollars. As a health professional, it’s exciting to know that the public has taken such an interest in their health. But with this booming industry also comes a plethora of information. Add this to the constant barrage of advertisements selling everything from weight loss to increased muscle size and you have dietary supplement wilderness that is often confusing to consumers. So how do you navigate the hype and determine if a supplement really is for you? Here are a couple things to consider before starting a new dietary supplement.

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Weekly Meal Prep Set-Up

I can’t stress to my clients enough the importance of being prepared. When you are prepared you can make a better decision. It takes the guess work out of what to make and takes you out of situations where you are stuck and are forced to make a bad decision.

Even if you can’t prepare your whole meal ahead of time, I think it can still be extremely helpful to at least do what we call, “meat” prepping. Preparing your meats in advance allows you to take away the most time consuming part of the meal. Dinner on a week night should not take you more than 20-30 minutes,unless you are someone with a more flexible schedule who can balance cooking dinner on a regular basis. I recommend spending the bulk of your work on the weekend. After grocery shopping, it should only take you 1-3 hours to clean, cut, and cook. For some people, breaking apart the cooking into a Sunday and Wednesday night can better maintain freshness of meals but still create some ease during the week.

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Student Spotlight: Shed 3 Myths in Less Than 10 Minutes by Therezia Alchoufete

Obesity and the Mind

Some research is suggesting that obesity can be associated with “addictive” qualities related to the stimulation of the reward pathway in our brains – somehow, food becomes the drug. However, to rid the body of a drug, the drug itself must be identified. It is still unclear what the exact culprit may be in the case of obesity, but here are some common weight-loss misconceptions that can be avoided by “detoxification” methods.

“BREAD IS THE REASON I CAN’T LOSE WEIGHT, SO I’M GOING TO QUIT ON MONDAY”

This idea of quitting an addiction “cold turkey” is common – but it is not effective. Usually, it will work for a short amount of time, and then old habits return. It is possible to “quit” a certain food for a few days, but you may begin to notice that you’re compensating with other types of food or constantly feeling hungry. Rather than give-up your favorite food completely, reduce your “dose”, or portion size, and train your body to eat less.

“MY FRIEND LOST 10 POUNDS IN ONE WEEK, SO WHY CAN’T I?”

There is no “one-size-fits-all” approach to weight-loss, and fad diets can create the illusion that there is a trick to seeing quick results. In reality, water-weight is being lost, and we may see the number on the scale decreasing rapidly – this makes the reward center in the brain happy. Then, suddenly, the number stops changing, and the withdrawal symptoms set in. That is when people relapse and find themselves returning to their tried-and-trusted methods of happiness – their usual diet.

“MY WHOLE FAMILY IS OVERWEIGHT OR OBESE, SO I’M DOOMED”

It is not uncommon for obesity to “run in the family”, but that does not mean a healthy weight cannot be achieved. There may be unhealthy food habits that are ingrained since childhood, and it may take some extra work to modify these ideas in the brain. Maintain those family traditions by making small recipe modifications to reduce fat content or eat less of Mom’s famous stuffing. Rather than re-training your mind to disassociate the food with the reward, modify the food itself and keep the reward.

 

 

 

Therezia Alchoufete

Coordinated Master in Nutrition and Dietetics

Department of Sports Medicine and Nutrition

School of Health and Rehab Sciences

University of Pittsburgh

Irritable Bowel Syndrome

Student submitted blog post: By Lindsay Smore
Let’s talk about something nobody wants to discuss, but everyone should know: irritable bowel syndrome (IBS). This post will highlight the things you need to understand about IBS, and how nutrition plays a huge role in managing symptoms. First, lets determine if you actually have IBS. Think back to the last couple days, weeks, or even months, have you noticed:

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  • abdominal discomfort that goes away after defecating?
  • change in frequency of having to go to the bathroom?
  • change in the form of your stool?

If you have seen any of these happen at least 3 times per month for 3 consecutive months, then you may have IBS. IBS can be characterized by having diarrhea, constipation, or even both. It is important to understand that IBS is considered a “spectrum disorder,” this means it is not diagnosed by getting lab tests done, but strictly based on symptoms you are facing. Unfortunately, this means that a food that triggers IBS in me may not have the same effects on you.

So then how are you supposed to know what to eat and what not to eat to keep you and your bowel healthy? The answer is trial and error. Everybody is different, and only you know what your body can and cannot tolerate. It is important to keep track of the foods that tend to trigger your IBS symptoms and discuss them with your physician or registered dietitian.

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No Bake Daily Whey Protein Balls

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Allison Ballina MS RD LDN

Yield: 20 balls
Ingredients
  • 1 c. dry oats
  • 1 scoop daily whey protein (chocolate)
  • 1/4 c. cinnamon life cereal (crushed)
  • 1/4 c. honey
  • 1 tbsp. chia seeds
  • 4 tbsp. dark chocolate chips
  • 1/2 c. natural peanut butter
Directions
  1. Mix all ingredients in large bowl until well combined
  2. Roll into 20 small balls
  3. Refrigerate for at least 1-2 hours or overnight
  4. Enjoy!
Nutrition facts (per ball):
95 calories
10 g CHO
3g Pro
5 g Fat

Lunch Ideas With Consistent Nutritional Values

It can get boring having the same meal for lunch every day. Don’t forget that there are a variety of meals that can provide the energy that you need to feel full and energized. It’s possible to find meals with similar nutritional values that provide a variety of flavors and presentations to keep you excited about your lunch. The key to finding recipes that fit into your daily needs is to remember that you’re looking for meals similar amounts of grain, protein, vegetables, and fat sources, but they can be prepped and mixed any way that you like. Here are some examples to get you started! For more ideas, be sure to reach out to a Registered Dietitian!

Greek Chicken Pita:

Ingredients:

1 whole-wheat pita, cut into two to make pockets

2 oz. chicken breast, shredded

¼ cup diced tomato

¼ cup cucumber

1 Tablespoon chopped red onion

¼ teaspoon dried oregano

1 Tablespoon lemon juice

¼ cup mixed greens

2 Tablespoon crumbled feta cheese

Directions:

Mix chicken, vegetables, feta, lemon juice, and oregano

Toast pita (if desired)

Fill pita with the mixture and enjoy!

Nutritional Info:

333 Calories

35 g CHO

28 g Pro

9 g Fat

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What To Do After A Day of Indulgence

Student Spotlight: Rachel Duncan, University of Pittsburgh 2016

IMG_20150403_105035Everyone has experienced the “day after” a day of indulgence when we may have enjoyed a few too many treats. Whether it’s a birthday party, vacation, or holiday weekend, there is nothing wrong with an occasional day w
here we don’t track our food intake, but it can be tempting to compensate the next day or to punish yourself for losing track of your health and fitness goals. When this happens, the most important thing to do is get right back into our healthy lifestyle routine. In order to help you do that, here are some tips about what to do the day after a binge:

First of all, when the binge is happening, try not to lose control. People often find themselves in the mindset that once they’ve eaten one thing that they shouldn’t have, the rest of their day is a free for all because they’ve already gotten off track for the day. Having one treat should not ruin your day, and the sooner you stop the binge the less damage you do. Treat yourself with what you want the most, and then use self discipline to stop continued binging. Be resilient!

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5 Breakfasts With Consistent Nutritional Values

Some mornings during the week can be so busy that breakfast is an afterthought and you just need to grab something as you run out the door. Other days, like the weekends when mornings are a little slower, you may want to spend more time preparing a nutritious and tasty breakfast. No matter what kind of morning you’re having, it’s important to have some sort of balanced, nutritious meal to start out your day.

To help overcome the obstacles that mornings can present, we’ve prepared 5 breakfast recipes with consistent nutritional value to choose from based on the kind of morning you’re having or what kind of breakfast you’re looking for. All of the following recipes are around 250-300 calories per serving and have similar macronutrient values, so each one assures you are having a nutritious start to your day!

For more tips about maintaining a healthy lifestyle, check out our website http://casespecificnutrition.com

Eggs & Toast

Healthy, balanced breakfast for a slower morning

 2 eggs

2 Piece of whole grain toast

Prepare the eggs however you like on the stove, and serve with whole grain toast.

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Nutritional Info:

24 g CHO

18g Pro

10 g Fat

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