During the summer, hamburgers and hot dogs are popular menu items.  However, grilling burgers at home may be easier on your waistline and wallet because portions in restaurants keep on growing.  In fact, there is now a burger that has a whopping 1,750 calories and over 5,000 mg of sodium!  Watch the following clip from the Today Show to see some of the worst burger options in restaurants, and learn about some better alternatives when eating out.

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Whether you are trying to reduce your risk of heart disease, lower cholesterol or lose weight, decreasing dietary fat is often recommended.   If you are trying to improve or maintain heart health, the type of fat you are eating is often as important as the amount of fat you are eating.  (See my post titled “Not all Fats are Created Equal” for more information about the different types of fats and recommended fat levels.)  If you are trying to lose weight, decreasing the total amount of fat in the diet can be very helpful because it often leads to lower calorie intakes.

Every gram of fat has 9 calories.  Compare that to protein and carbohydrate, which only have 4 calories per gram.  This means that fat has over twice as many calories for the same amount of food.  Most people eat the same amount (or volume) of food from day to day, not the same calorie level.  Therefore, by reducing the amount of fat in your diet, you can often decrease your calories without cutting back on portions or feeling hungry.  The following are some ways to lower your fat intake:

By making some of these substitutions you will be off to a good start with lowering fat and calories and improving heart health.

Today, I’m following up with last week’s post to provide a list of some of the better options at fast food restaurants.  See the chart below for some meal ideas that are about 550 calories or less (The Do’s Column).  Also listed are some meals to watch out for that are loaded with fat and calories (The Don’ts Column).  

Breakfast Sample Menus

 Lunch and Dinner: Sample Menus

We often hear about the health benefits of fish, but then we also hear that fish contains mercury.  This leaves many people wondering is fish good for you and how much is safe? 

Mercury occurs naturally in the environment and it also comes from industrial pollution.  This mercury accumulates in water, turns into methylmercury and then is absorbed by fish.  Over time, these mercury levels build up in fish, particularly large fish which have a longer lifespan and those that feed on fish that contain higher mercury levels.

When we eat fish, we can build up mercury levels in our bloodstream and this can have a serious impact on our health.  These effects are more severe in fetuses, infants and children because it can affect the development of the brain and nervous system.  In adults, mercury poising can impair peripheral vision, speech, hearing, walking and may cause muscle weakness and lack of coordination.

Since each type of fish contains very different mercury levels, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have developed recommendations for selecting and eating fish and shellfish. 

The general guidelines for fish consumption for pregnant women, infants and children are as follows:

1. Eat up to 12 ounces per week of fish that are low in mercury.
2. Avoid fish with the highest mercury levels (i.e. swordfish, shark, king mackerel and tilefish)
3. Look at local advisories for safety information about fish caught in local waters.  If information is not available, then limit consumption to 6 ounces of fish per week.

Men and women who are not at risk of becoming pregnant may be able to be more liberal with fish consumption.  

For a list of the mercury content of fish, you can click on the following link: http://www.nrdc.org/health/effects/mercury/guide.asp

Click here to download a pocket guide of mercury levels in fish: http://www.nrdc.org/health/effects/mercury/walletcard.pdf

Topping the health news today was another study that found that many Americans are not getting enough Vitamin D.  This is not a new finding.  In fact, I wrote on this very topic two times before (see my posts on “Vitamin D & Bone Health” and “Today Show Talks about Vitamin D“).  The interesting thing about this study is that it was done on children, and it found that 70% of children are not getting enough vitamin D and 10% of children are actually vitamin D deficient. 

Researchers speculate that many children are not getting sufficient vitamin D because they are spending more time in doors.  In fact, children who spend 4 hours or more per day on the computer, watching TV or playing video games had a 60% higher risk of vitamin D deficiency.  This is because sunlight is one of the best sources of vitamin D. Another reason why children may not be getting as much vitamin D is because they are often drinking sugary beverages instead of milk.  Dairy products (like milk and yogurt) and fatty fish are the primary sources of vitamin D in the diet.

So why is this deficiency a problem?  Insufficient vitamin D can increase the risk of heart disease (even in children), bone loss and deficiencies can even lead to rickets.  In order to meet vitamin D requirements, for most people it just takes 10-15minutes per day in the sun before sunscreen is applied (sunscreen does block the rays that activate the vitamin D in our bodies).  For those with darker skin, it may take a little more than 15 minutes per day.  Including 2-3 servings of dairy products a day will also help to meet vitamin D needs.

For the full story, take a look at the following clip from NBC.

 Clean Eating has become a buzz word in nutrition.  There are clean eating books, magazines and websites.  While this may be a newer term, it is not a new way of eating.  In fact, it’s taking a step back and eating foods closer to the way they were prepared by our ancestors.  So, what does it mean?  Is it a diet?Clean eating is not a diet; it’s just choosing foods in their more natural state.  This style of eating focuses on including more “whole” foods like whole grains, fruits, vegetables, unprocessed, lean-meats and low-fat dairy products.  It avoids processed and refined foods like white flour, sugar and trans fats.  It also limits saturated fats, fried foods and alcohol.  This is actually a very healthy way of eating because it includes foods that are rich in vitamins, minerals and fiber, and eliminates foods that have less nutrients and foods that can actually cause heart disease (i.e. saturated and trans fats).

This way of eating can improve energy levels and overall health because you are getting more nutrients.  People also feel very satisfied because the foods are generally high in fiber and quality protein.  Often this style of eating can also help people to maintain/achieve a healthy body weight because it eliminates many calorie dense foods that are easy to overeat.  However, it is important to remember that weight management is all about calories in vs. calories out.  (You can still over eat healthy foods!)  Therefore, the clean eating philosophy also focuses on portion control and eating frequently (i.e. 5-6 small meals).

While this may be an ideal way of eating, for many of us it is unrealistic to say that we are instantly going to eliminate all processed and refined foods.  Rather, I would suggest gradually replacing refined products and build up to this more natural approach over time.  Perhaps you could try switching from white bread to whole wheat bread, then try brown rice instead of white rice, and so on.  The more gradually you make these changes, the more likely they are to become part of your lifestyle and really stand the test of time.  Remember, it doesn’t have to be all-or-nothing and a more moderate approach may be more realistic.

For more information and some ideas for “clean eating recipes”, check out Clean Eating Magazine’s website.

When you walk through the grocery store, it is easy to see that cereal is one of the most popular breakfast choices.  After all, how many other foods take up an entire isle of the store?  Cereal can be a great choice because it is quick and easy, it tastes great and it can be very healthy.  However, not all cereals are created equal and many of them can leave you hungry mid-morning.  Choosing a high-fiber cereal can add some real lasting value and along with other health benefits.

So, how much fiber should you have in your cereal?  Any cereal with at least 3 grams of fiber per serving is a very good source of fiber.  The following are a few examples of high fiber cereals:

• Kellogg’s All-Bran
• Post Grape-Nuts
• Post 100% Bran
• Bran Buds
• Raisin Bran
• Fiber-One
• Corn Bran
• Bran Chex
• Kashi Cereals
• Organic Nutlettes Soy Cereal

If the above cereals aren’t sweet enough for your taste, try adding fresh, frozen or dried fruit to your cereal.  Another option would be to mix half of your favorite cereal with half of one of the high-fiber choices.  Always remember to add fiber gradually and as you increase fiber, increase the amount of water you drink as well. 

For more tips on how to choose a healthy cereal, see my previous post “Do You Want Some Cereal with that Sugar?”.

Food shopping can be so confusing, especially with all of the different health claims and information on product labels.  One question that people often ask is whether they should choose reduced-fat or regular products.  The answer to that question really depends on the product, and reading the food label can be the best way to make an informed decision.  The following are some things to look consider when choosing a product.

If they replace the fat with sugar, it is generally not a better choice.  A calorie is a calorie is a calorie.  It doesn’t matter if the calories come from sugar or fat; consuming more calories than you burn will lead to weight gain.  Sometimes, low-fat products can even be higher in calories than the regular version.  For example, a Fat-free fig cookie is 70 calories versus the regular product that is only 50 calories.  To see if they added extra sugar, look for words like sugar, corn syrup, rice syrup and high-fructose corn syrup on the ingredient label.      

When a product uses a lower-fat preparation method to create a reduced-fat version, it generally is a better option.  For example, when something is baked instead of fried, the manufactures are often not adding another ingredient.  This often leads to a product that is lower in fat and calories.

Another thing to take into consideration is the type of fat that is being reduced.  Saturated fats and Trans fats are unhealthy and can increase the risk of heart disease, so cutting down on these types of fat would be beneficial.  Monounsaturated and polyunsaturated fats are healthy fats, so reduced-fat versions of these products would not necessarily be better.  For example, peanut butter is made up of primarily healthy fats so the full-fat version would be best.  On the other hand, butter is a saturated fat, so a reduced-fat version would be better.

For more information about good fats vs. bad fats click here.

 This is Part II of a series focusing on how to build a balanced exercise program.  As mentioned previously, there are three key components that should be included in every exercise regiment:

1. Aerobic Exercise
2. Strength/ Resistance Training
3. Flexibility/ Stretching

Today, I will focus on information about strength/weight training, which is the final key component of a balanced program: 

Strength Training

We all know that weight training helps to build and strengthen muscles, but many people do not know that it also provides the following benefits:

• Increases bone density and improves balance, reducing the risk of osteoporosis and fractures
• Increases Metabolism
• Helps to maintain good posture
• Reduces back pain and injuries, and reduces pain associated with osteoarthritis
• It is believed to improve the way the body processes sugar, reducing the risk of developing type 2 diabetes
• Improves cardiovascular health by reducing blood pressure and improving cholesterol levels
• Makes daily tasks easier (i.e. walking up stairs, carrying groceries)

All too often women do not weight train because they fear that they will “bulk up”, the reality is that most women do not have the genetic make up to build large-bulky muscles.  Body builders spend hours each week doing a resistance training program designed to increase muscle mass.  In reality, most weight training programs will just make the muscles appear more toned and improve body composition.

Tips to create a balanced routine:

1.      Work all major muscle groups to prevent strength imbalances and injuries (i.e. back, chest, biceps, triceps, abdominals, hamstrings, quadriceps). 

2.      Beginners should start with one set of 8-10 reps and build up to 3 sets of 8-10 reps. At the end of each set, your muscles should feel fatigued.  If an exercise starts to feel too easy, try doing 12 repetitions.  When you can do 12 reps comfortably, you should increase your weight by 5%. 

3.      Aim to work each muscle 2-3 times per week, allowing 24-48 hours of rest between workouts.  This gives your muscles time to recover and provides faster improvements that a daily strength training routine. 

4.      Be patient.  It takes time to see improvements in your body, so don’t expect to see a difference after 1 or 2 workouts.  However, you will quickly notice improvements in strength, so focus on that and know that the improved body composition will follow!

5.      Include variety.  By including a combination of free weights and machines, you will be able to take advantage of the unique benefits that each one has to offer.  Varying your routine will also help to prevent boredom and improve overall strength gains.

6.      Warming up for 5 minutes prior to strength training helps to improve circulation and cooling down helps to decrease blood flow.  Both of these will help to reduce the risk of injury. 

7.      Don’t forget to stretch after strength training to decrease soreness and maintain flexibility.

8.      Remember to consult with your doctor before starting any exercise program.

When first starting a weight training routine, it can be helpful to work with a personal trainer.  A trainer can help you develop a balanced routine and can teach you the proper form for each exercise.  Many gyms offer one free personal training session along with your membership, and some even offer a free session once a year.  Take advantage of these sessions so you can get the most out of your workout routine. 

If you don’t belong to a gym, weight training can be done in your own home with minimal equipment.  Resistance bands or a few free weights are often all you need to get a full body workout.  Some personal trainers will even go into your home and develop a routine for you using the equipment that you already own.

Now that you learned about the three key components of a balanced exercise routine, it is a good time to take a look at your workout routine to make sure it contains aerobic exercise, strength training and stretching.  This combination will help maximize the benefits you get from your workouts!

To get the maximum benefits out of your workouts and to reduce the risk of injury, it is very important to have a balanced exercise program.  There are three key components that should be included in every exercise regiment:

1. Aerobic Exercise
2. Strength/ Resistance Training
3. Flexibility/ Stretching

For general health benefits, approximately 60% of exercise time should be spent on aerobic exercise, 30% on strength training and 10% on flexibility.  Last week I wrote about some of the benefits of stretching, today I will focus on aerobic exercise and you can stay tuned for a post on the benefits of strength training.

Aerobic Exercise

The word aerobic means “with oxygen”.  Therefore, aerobic exercises are defined as exercises that require oxygen in the body.  Some examples are walking, jogging, biking, swimming and elliptical training.  Aerobic exercises are beneficial because they:

• Help to achieve/maintain a healthy weight by burning calories
• Tone muscles and build strength
• Improve cardiovascular health by strengthening the heart muscle
• Decreases blood pressure and blood sugars
• Improve respiration and oxygen delivery throughout the body
• Aid in stress management and help with depression

Generally, aerobic exercises are done at moderate intensities for a sustained period of time.  In order to get the maximum cardiovascular benefits from your workouts, you will want to make sure that your aerobic exercises last at least 20 minutes and that you are within the recommended intensity range.

Two well accepted ways to determine if you are working out at the appropriate intensity level are to monitor your heart rate or to rate perceived exhaustion (RPE).  If you like numbers, you can determine your target heart rate zone using the following method:

1. Determine your maximal heart rate by subtracting your age from the number 220.
   • Example: If you are 40 years old, your maximal heart rate is ~180 beats per minute (bpm).
2. Your target heart rate zone is the number of beats per minute at which your heart should be beating during exercise.  Your target heart zone should be between 50-80% of your maximal heart rate. 
   • Example: If your maximal heart rate is 180 bpm, then your target heart rate zone is 90-144 bpm.
3. When first starting an exercise program, you should aim to be at the low end of this range.  As you become more fit, you should aim to get up to the higher end of this range.  However, it is always important to always listen to your body!  If you feel like you are working too hard or you can’t catch your breath, slow down.  These guidelines were made for healthy individuals, so ask your doctor how hard you should be working out if you have heart disease or are taking medications.

For those who don’t love numbers or don’t want to stop to measure heart rate during exercise, a much simpler method to monitor exercise intensity is to rate perceived exertion (RPE).  The RPE scale provides a way to gage how hard you are working and ensure that you’re working out at a comfortable level.

When measuring RPE you will want to pay attention to sensory input from muscles, joints, breathing rate and heart rate.  Then use a scale to rate these feelings during exercise.  The Borg Scale is a 20 point scale that is often used to rate perceived exhaustion, but the following is a more user-friendly scale from the American Council on Exercise: 

It is recommended that most people remain in the 3-5 range when exercising. 

Regardless of whether you decide to monitor your heart rate or use the RPE scale, take time to make these assessments throughout your workout.  This will help to make your workouts more enjoyable and to help maximize your cardiovascular benefits.