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Weight Management
Labeling the Food Label
Jan 17, 2017 By Hosanna Nagasaka, Emory Healthcare Dietetic Intern

The New Year gives rise to new resolutions, but many have grown tired of attempting unsuccessful diets and seeing numbers on the scale crawl up, year after year. Although there is no magic bullet for weight loss, it is possible to reach your health goals by lifelong commitment to a healthy and balanced diet. Making healthy choices isn’t as difficult or intimidating as it may seem: one useful strategy is to take advantage of the Nutrition Facts Label (Figure 1). Found on most prepackaged foods, the table is designed to inform consumers about the nutritional content of the food they are purchasing. Read below for a summary of the components:

  • Figure 2: Side-by-Side Comparison of current and new food labels Source: U.S. Food and Drug Administration

    Figure 2: Side-by-Side Comparison of current and new food labels
    Source: U.S. Food and Drug Administration

    Serving size determines the nutrition information you receive—including calories and nutrients—of a food. The amount of
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Weight Management
A Complete Guide to Following your New Year’s Resolutions
Jan 3, 2017 By Denisse Porras Fimbres, Emory Healthcare Dietetic Intern

From eating healthy to keeping an active lifestyle, the New Year's Resolutions you set for this upcoming year can pave the way to a healthier & better you.January 1st – a day that commemorates a brand new year and marks the beginning of a new set of New Year’s resolutions. From eating healthy to keeping an active lifestyle, the goals you set for this upcoming year can pave the way to a healthier and better you. Oftentimes, the resolutions we set for ourselves are unrealistic and difficult to sustain, causing many of us to fall back to our old habits after a few days. But have no fear, we came up with a few tips that can help you not only set obtainable goals, but also uphold and maintain them long-term. 1. Set specific goals. Perhaps the most common mistake that we make while writing our New Year’s resolutions is that we typically make them too broad and not measurable. We vow to “eat healthy,” “stop eating fast food,” and my personal favorite, “exercise every day.” Although these are great objectives, they [...]

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Weight Management
Experiencing FOHO? Fear of the Holidays
Dec 28, 2016 By Emory Healthcare

hanukkah-2-fbDo you experience stress hosting that annual dinner party, seeing those long-lost relatives, or fear of gaining weight with it all? It is true that the holidays can make it more difficult to manage all of life’s responsibilities including weight management. Pressure of weight loss can add to your stress level during the holiday. Perhaps your holiday weight goal this year should be to maintain your current weight. Don’t let the holidays set you back. Creating a realistic and attainable goal can set you up for success. Here are several tips that can help you fight your food FOHO:

  • PLAN ahead--- Be sure to plan how you will eat at the holidays in a way that works best for you. The more you prepare, the easier it will be to succeed at weight maintenance through the holidays. Don’t throw in the towel to just start over again in January 1.
  • Use a smaller plate at
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Weight Management
Energy Balance and Body Composition
Nov 18, 2016 By Anthony O’Neil, Dietetic Intern Georgia State University

It is most meaningful to discuss and set goals in terms of body composition, rather than simply in terms of weight. Learn more about body composition.What if I told you that you have to eat to lose fat? This may sound contradictory, but it’s true. The human body is an extremely efficient organism. If you are not getting enough energy from food to meet your minimum energy needs, your body will begin burning muscle, instead of fat, for energy. When you break down muscle, you effectively decrease your metabolism. This is the plight of the so-called yo-yo dieter. A person who loses weight on an overly calorie-restricted diet loses muscle and decreases their metabolism. They often regain the weight and once again struggle to shed those pounds. Sound familiar? It’s important to remember that the number you see on the scale represents more than just fat. That number is the combined weight of your fat, muscles, organs, bones, and fluids. The goal of weight loss is to maintain or increase muscle, while decreasing fat. Therefore, [...]

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Weight Management
The Importance of Summer Hydration
Jul 20, 2016 By Adelina Paduraru, Dietetic Intern

Hydration is important during summer months. Adequate hydration keeps the body functioning properly and prevents heat-related illnesses.Summer is here and it’s getting hot outside! What better way to keep cool then to drink a glass of ice-cold water? Our body’s natural way of cooling off is by sweating. According to the CDC, in areas of high humidity, sweat may not evaporate as quickly which keeps our body from releasing heat as fast as it may need to. If the body is unable to regulate its core temperature, it can lead to heat related illnesses such as heat stroke, heat exhaustion, and heat cramps. Hydration, therefore, is especially important during the summer months and in areas with high humidity, like Georgia. Adequate hydration keeps the body functioning properly and prevents these heat-related illnesses. So whether you are working, exercising, or enjoying the weather outside, remember to drink plenty of fluids throughout your day!

Here are some tips on staying hydrated:

  • Drink plenty of fluids,
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Weight Management
Southern Real Food Plate
Mar 29, 2016 By Katie Moses, Dietetic Intern

square-nutritionReal southern food does not always come from a deep fryer; it’s simmered on the stove, baked in a cast iron skillet, and pulled straight from your grandmother’s garden. The real food plate is a nutritious eating approach that shifts the focus from an entrée to the four corners of the real plate; fruits, grains, legume, and vegetables. These foods are packed with nutrients and are all staples in southern cuisine. This is what our southern real food plate would look like:

Collard Greens:

In the vegetable corner, collard greens are the green, nonstarchy star of this southern plate. Packing in 5 grams of protein and 8 grams of fiber in each 1 cup serving of cooked greens; this nutrition powerhouse also has 26% of your Daily Value (DV) of Calcium and 57% of your DV of Vitamin C. Check out our recipe below.

Black Eyed Peas:

We recommend including a ½ cup of legumes everyday and [...]

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Weight Management
Savor the Flavor during National Nutrition Month
Mar 15, 2016 By Lisa Janik, Georgia State Dietetic Intern

salt-sugar250x250March is National Nutrition Month® and the theme this year is “Savor the Flavor of Eating Right.” Flavor is a big part of why we choose to eat the foods that we do. We want the food that we eat to be flavorful, but at the same time it’s important that the food we eat is healthy. Foods are often flavored with salt, sugar or fat. The 2015 – 2020 Dietary Guidelines for Americans advises us to consume less added sugars, saturated fat, trans fat and sodium (commonly referred to as salt). It’s important to remember that we don’t need to limit natural sugar, which is found in fresh fruit and dairy products, but we should limit sugar that is added to products. Salt, sugar and fat don’t have to be avoided completely, but it’s best to eat them in moderation or choose healthier alternatives. So how can we reduce the amount of salt, sugar and fat in the foods we are [...]

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Weight Management
Tips for Healthy Grocery Shopping Success
Feb 2, 2016 By Brittany Lenners, Dietetic Intern

healthy-groceries250x250Have you ever left the grocery store with more food than you intended to buy? Has that extra food ended up being chips, cookies, or sugar-sweetened sodas? It’s easy to feel tempted by the products the store has on display. Keep in mind that the main goal of many stores is to advertise cheap and appealing products rather than healthy and nutritious ones. In order to help you maintain your healthy eating goals, follow these tips for grocery shopping success. Before beginning your trip, make a list of items to buy. This will prevent purchasing unnecessary food. It may also help to eat a meal or snack at home before heading to the store. Shopping on an empty stomach makes it more tempting to purchase unhealthy junk food. If you do end up at the store while you are hungry, head straight for the produce section. Choosing your fruits and vegetables first will help keep your mind on [...]

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Weight Management
Takeaways from Emory Bariatrics Live Chat, ‘New Year, New You: Successful & Lasting Weight Loss in 2016’
Jan 29, 2016 By Emory Bariatric Center

weightloss2016-cil638Thank you to everyone who joined us on Tuesday, January 19th, for our live online chat titled “New Year, New You: Successful & Lasting Weight Loss”, hosted by Emory Bariatrics registered dieticians, Victoria Delgado, RD, and Kasey LaPointe, RD. During this live chat, Victoria and Kasey provided healthful living tips to lasting weight loss for those who have made weight loss a part of their New Year’s resolution. They also answered questions about surgical and non-surgical weight loss. We were thrilled with the number of people who registered and were able to participate in the chat. The response was so great that we had a few questions we were not able to answer so we have answered them below for your reference. Question: Does wrapping your body with Saran wrap while you work out help shed inches/pounds? If so, how does it work? Answer: No, this is a myth. It may [...]

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Weight Management
Nourishing Our Bodies – Foods True Purpose
Jan 5, 2016 By Kasey LaPointe, RD, LD

healthy-snack2Previously we introduced the topic of mindful eating. For many, this is a new concept; for others, this may be a part of your daily routine. Wherever you are on the spectrum, I would like to continue to delve further into the concept of mindful eating by discussing food’s true purpose – to nourish our body – in the hope it will illicit a better understanding of why we may eat vs. why we should eat, and how to battle some old habits. We eat for many reasons. Some of those reasons include:

  1. when we are with others (celebrating/mourning, gathering with friends)
  2. when there is a medical need (taking medication, treating a low blood sugar)
  3. when we are by ourselves (comforting or punishing ourselves; boredom)
  4. out of habit (watching TV/movies, because it is your normal time to eat)
...and the list can continue. We may eat before a party so that we don’t eat at the [...]

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