Nutrition

Super foods for a Super Diet!

June 5th, 2013 By Emory Bariatric Center

Super foods are foods that are professed to help with weight maintenance, fight disease and live longer. Blueberries, kale, tomatoes, spinach, salmon, walnuts and tea have all topped the list of super foods.

It may seem overwhelming to include super foods in your everyday diet, but from looking at the list above, you might already be consuming super foods without knowing it. Many super foods—which have similar characteristics to those found in a variety of whole and fresh foods—are super rich in nutrients such as fiber, vitamins, minerals, antioxidants and phytonutrients.

But be wary of foods labeled as “super foods.” Many health bars or energy bars that make such claims have instead been highly processed and fortified. Other items often have added sugars, saturated fat or sodium to make them taste better. As a general rule of thumb, if it’s processed, it’s not a super food.

Rather than focusing on increasing your intake of individual foods, focus instead on your total diet. Replace your breads and pasta with plenty of whole grains (high in fiber such as whole wheat bread, brown rice, and quinoa). Eat fruits and vegetables with most meals and for snacks because they are high in antioxidants and fiber. Eating foods that are naturally high in beneficial nutrients will help you have a Super Diet!

Below, we have provided one of our favorite recipes which includes a super food: salmon. We searched through several easy super food recipes and chose a baked salmon recipe to modify and help you kick start your Super Diet!

Super Food Recipe: Baked Salmon (adapted from allrecipes.com)
Parchment Baked Salmon Recipe
Prep time: 15 mins Cook time: 25 mins
Serving size: ½ of recipe Makes 2 servings

Ingredients
1 (8 ounce) salmon filet olive oil cooking spray
¼ cup chopped basil leaves 1 lemon, thinly sliced
Pinch of salt & ground black pepper

Cooking Instructions

  1. Place an oven rack in the lowest position in oven and preheat oven to 400 degrees F
  2. Place salmon fillet with skin side down in the middle of a large piece of parchment paper; season with salt and black pepper. Cut 2 3-inch slits into the fish with a sharp knife. Stuff chopped basil leaves into the slits. Spray fillet with cooking spray and arrange lemon slices on top.
  3. Fold edges of parchment paper over the fish several times to seal into an airtight packet. Place sealed packet onto a baking sheet.
  4. Bake fish on the bottom rack of oven until salmon flakes easily and meat is pink and opaque with an interior of slightly darker pink color, about 25 minutes. An instant-read meat thermometer inserted into the thickest part of the fillet should read at least 145 degrees F. To serve, cut the parchment paper open and remove lemon slices before plating fish.

What’s your favorite super food? If you know of any super foods recipes that you love, or if you have a super food recipe of your own that you would like to share with us, feel free to leave it in the comment section below.

Author: Cecilia Batchelor, Emory Dietetic Intern

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Top Five Ways to Boost Your Metabolism & Lose Extra Weight

May 30th, 2013 By Emory Bariatric Center

Because of words like diet, cleanses and fasts, our definition of normal eating has gotten lost. Normal eating should be flexible, and it should change based on your response to hunger, your schedule, your feelings and your proximity to food. A lot of people want to know how to jumpstart their metabolism, normalize their eating pattern and utilize what they eat more efficiently. We all know that if your goal is to lose weight then you must expend more energy (calories) than you take in. With that in mind, here are five tips to boost your metabolism.

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Do You Have to Choose Between Wine & Your Waistline?

April 17th, 2013 By Meagan Moyer, RD/LD

Alcohol Weight Gain

When it comes to drinking alcohol and your health, thousands of experts have weighed in. One thing that they can all agree on is that when it comes to drinking alcohol and your weight, moderation is key.

A recent article on CNN.com shed some light on the fact that alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

So, does this mean that you must resign yourself to teetotaling? No, says Meagan Moyer, registered dietician for the Emory Bariatric Center. But you do need to follow a few rules to keep from growing a beer belly or wine waist!

  1. Keep it simple – A good rule of thumb is the fewer ingredients the better. It’s generally safer to go with a glass of wine or a beer rather than a fancy mixed drink that is loaded with sugar or salt from added juices, soda and mixers.
  2. Eat before you drink – It might sound counterintuitive if you’re trying to skimp on calories, but eating a snack or meal with healthy fat, fiber and protein can help stave off the sugar crash that often comes after a night of drinking. It also can help you feel full so that you’re not picking off of every tray being passed.
  3. Keep count – Conventional wisdom points to the one drink a night rule for women. So, does this mean you can abstain all week and then blow it out on Saturday? Not so fast. Drinking several drinks in one night will mess with your blood sugar, add hundreds of calories to your diet and decrease your judgment in making good food choices – a trifecta of disaster for your waistline.

Author: Meagan Moyer, RD/LD, Emory Bariatric Center

 

 

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Nutrition Fact or Fiction? Emory Bariatric Center Dietician Sheds Light on the Most Important Meal of the Day

February 27th, 2013 By Emory Bariatric Center

Nutrition Fact or FictionWhen it comes to losing weight, exercising and eating healthy, myths and misconceptions abound. And, with an overabundance of conflicting diet and weight loss information available, it’s hard to know if your breakfast routine is keeping you on target for your weight loss goals or if you’re  unknowingly derailing your path to healthy living.  Is it best to work out in the morning or at night? Can a doughnut really be better for breakfast than a muffin? Fortunately, Meagan Moyer, a registered dietician with the Emory Bariatric Center, can help distinguish diet and exercise myths from the truth to help you get your day off to a great start.

Check out Meagan playing a friendly game of nutrition fact or fiction with 11Alive’s morning news team.

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Renew Your Weight Loss Goals for 2013

January 21st, 2013 By Sarah Tannen, Dietetic Intern

Exercise Fitness Weight LossThe new year is an exciting time. As 2012 comes to the end, it is the perfect time to renew your commitment to the goals you want to achieve.  Set yourself up for success by following these tips for setting achievable goals.

Tip 1: Set SMART goals

SMART goals are:

Specific
Measurable
Attainable
Realistic
Time-bound

Tip 2: Set a Lifetime Goal

The best goal you can set would be a lifetime goal. Why? Because it is a goal that you can always improve on, and it shapes the way all your other goals are attained. Set a goal that you want to achieve, not what others feel you should accomplish.

Tip 3: Set small goals

Setting smaller, achievable goals will help you reach your main goal by achieving  smaller milestones along the way. By setting smaller goals, you allow yourself to specialize and focus in one area at a time. It is easier to stay motivated when you are accomplishing many small goals rather than falling short on one large, unrealistic goal. Stay positive, smaller goals add up over time.

Tip 4: Reward Yourself

Once you complete a goal, take time to enjoy your accomplishments!  A reward should be something for yourself that you enjoy and deserve. It can be tangible or intangible such a buying a new shirt or going for a walk to clear your mind. These rewards will give you motivation to continue setting new attainable goals since you know there is something at the finish line.  Never reward yourself with food.

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6 Healthy Eating Tips To Stave Off Holiday Weight Gain

December 20th, 2012 By Sarah Tannen, Dietetic Intern

Tips to Keep Holiday Weight Gain Off

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.

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Diabetic-Friendly Recipes for the Thanksgiving Holiday

November 15th, 2012 By Meagan Mohammadione, RD, LD

Diabetic Thanksgiving Recipes

November is National Diabetes Awareness Month, and with the Thanksgiving holiday right around the corner, Meagan Mohammadione, RD/LD of the Emory Bariatric Center has put together some tasty diabetic-friendly Thanksgiving recipes and menu items. After you check out her cranberry sauce and casserole recipes, make sure you take a look at the diabetic-friendly Crustless Pumpkin Pie recipe we shared earlier this week!

Diabetic Sweet Potato Casserole Recipe

Casserole Ingredients

- 4 medium sweet potatoes (approximately 2.5 pounds)
- 2 large eggs, slightly beaten
- ½ cup skim milk
- 1 tablespoon extra virgin olive oil
- 1 tablespoon agave nectar
- 2 tablespoons orange zest
- 2 teaspoon vanilla extract
- ½ teaspoon salt

Topping Ingredients

- ½ cup whole-wheat flour
- ½ cup Splenda®, granulated
- ¼ cup orange juice (100% juice)
- 2 tablespoons butter, melted
- ½ cup coarsely chopped pecans

Directions

    Diabetic Sweet Potato Casserole Recipe

  1. Peel sweet potatoes and place them in a large saucepan of boiling water. Cover and cook the sweet potatoes over medium heat for approximately 10 to 15 minutes. You will know that they are done when they are tender and soft to touch. Drain sweet potatoes and return them to the saucepan. Mash the sweet potatoes until smooth with a masher or electric mixer.
  2. Preheat the oven to 350°F. Use cooking spray to coat a 2-quart (approximately 8-inch) square baking dish.
  3. In a medium size bowl, whisk eggs, oil, and agave nectar. Mix in the mashed sweet potatoes. Stir in the milk, orange zest, vanilla extract and salt. Stir until all ingredients are combined. Pour the mixture into the prepared baking dish.
  4. In a small bowl, mix flour, Splenda®, orange juice, melted butter and pecans. Sprinkle the mixture over the sweet potatoes in the baking dish.
  5. Bake uncovered for approximately 30 minutes or until sweet potatoes are heated through and the topping is golden brown in color. The casserole is best when served warm.

Diabetic Cranberry Sauce Recipe

Ingredients

Diabetic Cranberry Sauce Recipe

- 1 cup Splenda®, granulated
- ½ cup water
- 3 cups fresh or frozen cranberries
- 1 Tablespoon orange zest
- 1 teaspoon ginger
- 1 teaspoon cornstarch

Directions

  1. Combine cornstarch and water in a medium saucepan until the cornstarch dissolves.
  2. Stir in cranberries, ginger, and orange zest and bring the mixture to a boil. Continue to stir constantly over medium-high heat.
  3. Once well mixed, reduce the heat to a simmer and add Splenda®. Let mixture simmer for five minutes or until cranberry skins begin to pop. You will know the sauce is done cooking when it is thick and appears gelatinous.
  4. Set the sauce aside to cool. Once it has cooled down, cover and chill the sauce for approximately 3 hours.

Diabetic Green Bean Casserole Recipe

Ingredients

Diabetic Green Bean Casserole Recipe

- 1 ½ pound fresh green beans, trimmed
- 1 teaspoon extra virgin olive oil
- 1 ½ cup fresh mushrooms, sliced
- 3 tablespoons of whole-wheat flour
- 1 can of fat-free low-sodium vegetable broth (approx. 15 ounces)
- ½ cup skim milk
- ¼ teaspoon of ground white pepper
- ½ cup whole-wheat breadcrumbs
- Salt to taste

Directions

  1. Preheat the oven to 350 degrees.
  2. Cook the green beans in boiling water (it is best to cook them in a large saucepan) You will know that they are done when they are crisp and tender. Drain and set the green beans aside.
  3. Heat the extra virgin olive oil over medium heat in a nonstick saucepan. Sauté the mushrooms oil for approximately five minutes. They should be tender.
  4. Stir in the whole wheat flour and gradually add the vegetable broth. Continue to stir the mixture until it is thick.
  5. Gradually stir in the skim milk
  6. Once the mixture begins to bubble add the green beans, ground white pepper and salt.
  7. Transfer the mixture to a 2-quate baking dish and sprinkle with breadcrumbs.
  8. Bake for approximately 20-25 minutes or until the bread crumbs are golden brown.

 

If you give any of the recipes a try, or if you have other tasty diabetic-friendly Thanksgiving recipes to share, let us know in the comments below!

Related Resources:

 

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Healthy Tips to Help You Survive Those Halloween Parties

October 19th, 2012 By Meagan Mohammadione, RD, LD

Tips for Healthy Halloween PartiesWith Halloween only a few weeks away, we are likely to start seeing chocolate-coated candies and other sugary treats flood the shelves of our supermarkets.  Similar to other holidays, Halloween tempts us with high calorie goodies.  However, this number-one candy holiday doesn’t have to be a nutritional nightmare.  Below are tips for having a fun and healthy Halloween.

When at Halloween parties or celebrations:

  • Prior to arriving at the party eat a healthy snack or dinner.  This will cause you to be less hungry and therefore not as tempted to eat sugary sweets and candy offered at the party.
  • Be the last in line for buffet foods or appetizers.  Foods generally appear less appetizing once many people have picked through them.
  • Be mindful of what you are eating.  The average individual eats about 44% more calories than normal in a group setting.   Keep a mental checklist of what you have had while at the party.  If possible choose fruits and vegetables over high fat foods such as chips, cheeses, and fried items.
  • Drink water or a low-calorie beverage throughout the party.  This will cause you to feel fuller throughout the evening.
  • Focus on socializing rather than eating.  By drawing your focus away from food you will be less likely to mindlessly eat throughout the party.

What else? Do you have other tips to help you overcome the temptation to splurge on too much candy or party food? Let us know in the comments below!

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Diet Frustrations? 5 Reasons You Aren’t Losing Weight

September 6th, 2012 By Meagan Mohammadione, RD, LD

Meagan Mohammadione, RD/LD Emory Bariatric CenterLosing weight is hard and can be very frustrating at times.  Here are some common pitfalls that people make and suggestions on how to get over them.

  1. You think fat-free also means calorie-free – When a food claims to be fat-free, sugar-free, or light, it doesn’t mean the food is low in calories or even healthy.  Eating these foods often lead people to think they can eat more!  How many times have you thought, “These cookies are low-fat, which means I can eat more.”?  Always check to see how many calories there are in one serving before you begin eating to avoid any unwanted surprises.
  2. You’re not being truthful to yourself – No one saw you eat that handful of potato chips, so it doesn’t count, right?  Accountability is a big part of weight loss, and it’s a lot harder to be accountable to ourselves than to other people.  Many people find using food diary websites or Smartphone apps to log their food intake as a great way to stay accountable.  Try using My Fitness Pal or Lose It!
  3. You are skipping breakfast to save calories – People who skip breakfast actually eat more!  Eating breakfast kick-starts your metabolism for the rest of the day.  Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.   Eat something within one hour of waking up.  If you are not a breakfast person, try having a meal replacement shake or smoothie, which are not as heavy on the stomach.
  4. You think you can’t exercise – Anything that raises your heart rate counts as exercise.  Think about what kind of physical activity you enjoy doing — you are much more likely to stick to it if you like it.  For those that are short on time, exercise is cumulative.  You don’t need to exercise for long periods of time to see the benefits.  And most importantly, remember that some exercise is always better than none at all.
  5. You are expecting perfection – We all know that no one is perfect.  But for some reason, we expect ourselves to be perfect when it comes to losing weight.  We get angry with ourselves for “falling off the wagon”.  Learn to forgive yourself.  Remember that we don’t have to hit a home run; we just need to get on base.

 

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Smart & Simple Snacks

August 9th, 2012 By Emory Bariatric Center

Simple SnacksDid you know that consuming small snacks in between meals instead of simply eating three big meals per day can increase your metabolism and your curb hunger? Over the years, many Americans have adapted this eating style, but unfortunately, many of these snacks are often high in calories, high in fat, and high in sodium. Between 1977-78, the average daily caloric intake of Americans was 1,803 kcals. This figure rose to 2,374 kcals between 2003-06 due to several factors, one being poor snack choices. So what are some healthy snacks that taste great and will keep me satisfied? Glad you asked. The following are 3 smart and simple snack ideas that everyone in your family will enjoy.

Ah Nuts!
Nuts are a part of a group of foods often referred to as “healthy fats” due to their high monounsaturated fat content, which includes heart healthy omege-3. Nuts are also a good source of protein, fiber, vitamin E, and plant sterols. The dietary recommendation for nuts is equal to one ounce or one handful per day. Nuts make a great snack choice when on the go.

Carrots & Celery
Carrots and celery make great snacks that are not only healthy, but also easy to prepare. These family friendly vegetables are not only good sources of fiber but are also packed with several vitamins and minerals, such as vitamin C. Next time you are in the mood for a yummy and filling snack, try dipping a celery or carrot stick in your favorite all natural nut butter and enjoy.

Cheerios & Raisins
Did you know that Cheerios may help lower your cholesterol? Did you know that 1 cup of Cheerios is also an excellent source of fiber, which helps to increase satiety? Not only is Cheerios a healthy and delicious breakfast cereal, but it can also be eaten as a yummy snack too. For some added anti-oxidants, combine Cheerios with one small box of raisins or a small handful of dried cranberries.

Snacks should not only be nutritious and delicious, but also should be easy and on the go available. One suggestion is to make your snacks at the beginning of the day or the night before. Then you will be already when it is time for your smart and simple snack.

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