Whether your goals are weight loss, weight gain or weight maintenance; the first step in developing a meal plan is to determine the number of calories necessary for you to maintain your present body weight. Eating fewer calories than this will cause WEIGHT LOSS.  Eating more calories than this will cause WEIGHT GAIN.  Eating this amount will lead to WEIGHT MAINTAINENCE. 

The Mifflin-St. Jeor Equation is believed to be the most accurate equation available for estimating your resting energy expenditure.  This can give you an approximate guide for how many calories you burn at rest, and then you can factor in your daily activities to determine your daily needs.

Step 1: Determine your Resting Energy Expenditure (REE), or how many calories you burn at rest, by using the Mifflin-St. Jeor equation:

• Women = 10 X Wt (kg) + 6.2 x Ht (cm) – 5 X age (years) -161

• Men = 10 X Wt (kg) + 6.2 x Ht (cm) – 5 X age (years) + 5

Step 2: Factor in your activity throughout the day to determine your Total Energy Expenditure (TEE).  Choose which of the following most closely describes your activity level and use the activity factor that is listed next to it:

Activity Factors:

-Sedentary (no planned exercise, does not move a lot) = 1.2

-Lightly Active (light exercise/ sports 1-3 days/week) = 1.4

-Moderately Active (mod exercise/sports 3-5days/week) = 1.6

-Very Active (hard exercise/ sports 6-7 days/ week) = 1.7

-Extremely Active (hard exercise/sports 2x a day) = 1.9

Total Energy Expenditure  = REE x Activity Factor

Genistein, a type of photoestrogen, is used to treat osteoporosis in post-menopausal women.  Some, but not all studies have found that genistein can improve bone mineral density in this demographic.^1,2,3,4  It is often used as an alternative to hormone replacement therapy (HRT) which has been found to increase the risk of endometrial and breast cancer.   

Phytoestrogens can be found in over 300 food sources such as fruits, grains and herbs.  Isoflavones are one of the main types of dietary phytoestrogens, and they are found primarily in soybeans, soy products, chickpeas and other legumes.  Soy is the most common source of isoflavones, and genistein is the isoflavone that is most abundant in soy.  Genistein has gained a lot of attention because it was observed that those who consume Asian diets, which are high in soy, have a lower incidence of post-menopausal osteoporosis, among other diseases, than those who consume the typical “western” diet. 

Although genistein seems to have some promising effects on preventing and treating osteoporosis, it may be too early to start recommending it as a supplement.  More research is needed to determine the optimum dosage and whether the benefits pertain to those with severe osteoporosis, since most studies have been done on those with mild to moderate levels of this disease.  There are also some questions as to the safety of taking soy isoflavones in certain populations.  Some studies have found that soy-based diets may have potential anti-cancer benefits, making genistein a good alternative to hormone replacement therapy.  However, other studies have found that genistein may have some cancer-promoting effects.^5,6  Currently, the National Institutes of Health (NIH) is undergoing several studies to clarify the risks and benefits of taking these supplements.  At this point in time, it would be best to talk to your doctor before taking a genistein supplement.

1. Yamaguchi, M. Regulatory mechanism of food factors in bone metabolism and prevention of osteoporosis. Yakugaku zasshi. 2006; 126:1117-1137.

2. Marini H, Minutoli L, Poilito F, et al. Effects of the phytoestrogen genistein on bone metabolism in osteopenic postmenopausal women.  Ann Intern Med. 2007; 146:839-847.

3. Morabito N, Crisaffuli A, Gaudio A, et al. Effects of genistein and hormone-replacement therapy on bone loss in early postmenopausal women: a randomized double-blind placebo-controlled study. J Bone Miner Res. 2002; 17: 1904-1912.

4. Zhang G, Qin L, Shi Y. Epimedium-derived phytoestrogen flavonoids exert beneficial effect on preventing bone loss in late postmenopausal women: a 24-month randomized, double-blind and placebo-controlled trial. J Bone Miner Res.  2007;22:1027-1079.

5. Bouker KB, Hilakivi-Clarke L.  Genistein: does it prevent or promote breast cancer? Environmental Health Perspectives. 2000;108:8.

6. Allred CD, Allred KF, Ju YH, et al. Dietary genistein results in larger MNU-induced, estrogen-dependent mammary tumors following ovariectomy of Sprague-Dawley rats. Carcinogenesis. 2004; 25:211-218.

Yesterday I wrote about ideas for what to pack in a healthy lunch, but I understand that knowing what to pack is only half of the battle.  One of the biggest barriers for packing lunch is finding the time to do it.  Here are some time saving tips to make packing a reality:

• Pack your lunch the night before.
• Make too much food for dinner and put leftovers in individual containers that can be taken for lunch
• Have a planned day for grocery shopping (after all, if you don’t have the food at home, you can’t pack it)
  • Make a grocery list that is organized according to the grocery store layout (i.e. produce, dairy, meats).
  • Keep the list in a handy place so everyone can add to it as needed
  • If you don’t like going to the store, order your groceries on-line
• Buy proportioned snacks and pre-cut veggies or have a preparation day where foods are cut up and proportioned
  • Using ziplock baggies can be an inexpensive way to make your own 100 calorie snack packs that are ready to go when you are
• Keep instant oatmeal, soups or frozen entrées on hand for a meal you can just grab and go. (You can also keep these items at work just in case you forget lunch one day)
• A piece of fruit, string cheese, individual sized cottage cheese and yogurt can make some healthy sides that require no prep

Where does your lunch come from?  Are you eating in a high school cafeteria, the food court near your office or ordering delivery from the local pizza shop?  While most places do serve some healthy options, many of the choices are loaded with fat, calories and salt in their oversized portions.  Packing lunch can give you much more control over what you’re putting in your body (not to mention the money you will save).  Below are some ideas for what to pack:

• Main Dishes
  • Sandwiches
    • Try turkey, chicken, ham, roast beef or veggie burger
    • A peanut butter and banana sandwich can be a fun alternative
    • Choose whole grain breads, pitas or wraps
    • Use mustard, horseradish, ketchup or BBQ sauce
    • Limit fried foods, mayo, butter and margarine
  • Frozen Entrées
    • Healthy Choice, Lean Cuisine, South Beach and Smart Ones are some good choices
  • Leftovers from last nights meal
  • Soup (try reduced sodium versions)
  • Whole Wheat Pasta Salad with Vegetables
  • Salad
    • Top it with veggies, lean meats, beans and low-fat dressing
    • Watch portions of full-fat dressings, croutons, bacon bits and cheese
• Fruits and Vegetables
  • Raisins
  • Plums
  • Orange slices or wedges
  • Snack size applesauce
  • Fruit salad packed in it’s own juice or light syrup
  • Raw vegetables with low-fat dressing or natural peanut butter
• Beverages
  • Skim or 1% milk
  • Skim or 1% flavored milk
  • 100% fruit juice box
  • Water
• Snacks
  • Low-fat string cheese
  • Air-popped light/fat-free popcorn
  • Baked chips
  • Soy Crisps
  • Cottage cheese and fruit
  • Dry whole-grain cereal
  • Graham crackers/ginger snaps/animal crackers
  • Rice cakes
  • Pretzel sticks
  • Trail mix with nuts and dried fruit
  • Whole-grain crackers with low-fat cheese or natural peanut butter
  • Yogurt

When you make positive changes in your life, is important to reward yourself.  Rewards act as positive reinforcement, they keep things fun, and they can be strong motivators.   Some days, motivation to eat right and exercise is high, and let’s face it, on other days it just doesn’t seem to be there at all.  When you set goals for yourself and create rewards that you “earn” for achieving those goals, rewards can provide you with the motivation to keep on track. 

Don’t wait until you’ve achieved your final goal reward yourself; reward yourself frequently along your path to a healthier lifestyle.  It is best to focus on the process and not the outcome.  By rewarding yourself for accomplishing small goals, it will help you to achieve the desired outcome (and possibly have some fun along the way!).

Make sure your rewards are in alignment with your goals.  In other words, if you are trying to lose weight, don’t reward yourself with food.  This could cause you to take two steps forward and one step back.  Rather think about what other things bring you pleasure.  Since we are so accustomed to using food as a reward, here are some ideas to get you started:

• Buy yourself something you want: clothing, music, DVDs, books, make-up, electronics, jewelry, an MP3 player or an i-pod, etc.
• Get a manicure (or give yourself one), get a message, take a trip to the spa
• Take time to do something you enjoy: read a book, take a bubble bath, go to the movies, rent a movie
• Do a fun activity: go golfing, have friends over to play games, go bowling
• Take a trip: a day trip, a weekend away or a full vacation

The possibilities for rewarding yourself are endless.  Just think about what you like, be creative and have fun!!

“This year I’m going to exercise more.”  “I’m going to go on a diet and lose weight.”  Do these resolutions ring a bell?  If so, you’re not alone because these are two of the most common resolutions made each year.  Unfortunately, by the end of January many have begun to slip back into old eating habits and those trips to the gym become few and far between.

So what’s the problem, why do so many give up so quickly?  Is keeping resolutions a matter of willpower?  I would have to say that it is NOT at matter of willpower, rather willingness.  If you make resolutions that you have difficulty keeping, then maybe the plan is flawed, not you.  One of the most common mistakes with making resolutions is trying to do too much too quickly.  The following are some tips for making resolutions that last:

• 1.) Write your goals down. Written goals are more likely to be accomplished than arbitrary goals that are in your mind.
• 2.) Make goals specific and measurable. Instead of saying, “I want to exercise more”. Try saying, “I will walk for 20 minutes 3 times a week”. This allows you determine if you accomplished what you set out to do.
• 3.) Remember that slow and steady wins the race! Everyone wants a quick fix, but when you’re sprinting to the finish line, you won’t last long. Think of changes that you know you will be able to keep for life. If you can’t see yourself sustaining a change 6 months down the road, then it is probably not appropriate for the time being. Gradual changes are more likely to stick, and those are the ones that lead to a weight loss you can maintain.
• 4.) Set yourself up for success.For example, if you don’t exercise now, don’t make your resolution to exercise 1 hour a day/ 5 days a week. This is most likely not something you will be able to sustain. A better goal would be something you know you can do, but is more than what you’re doing currently (ie: exercise for 15 minutes 2 times per week). Gradually build on to your goals once you are comfortable with your new habits.
• 5.) Be positive. Nobody likes to be told what they can’t have. It is much better to think in terms of what you would like to include. For example, don’t say, “I can’t have any sweets”. Rather tell yourself that you will include more fruits and veggies. Often times, these will displace things that are more caloric, helping with your goals.
• 6.) Reward yourself. Don’t wait until you achieve your goal weight to start living…focus on the process not the outcome. Rewarding yourself along the way can be a great motivating factor to keep you going. You deserve rewards for the changes you are making to become a healthier person. It is best if your rewards are not food related though. (Check back for some ideas for rewards that are not food related)

Good luck with your New Year Resolutions!  Keep in mind that everyone is going to slip up from time to time.  When that happens, reassess as to whether the plan in place is realistic or not.  If so, don’t wait until tomorrow to get back on track, start immediately and think about what is “the next best thing” you can do to help you achieve your long term goals.

On November 27^th, I wrote about Vitamin D as it relates to bone health. In that post I went over the dietary requirements for Vitamin D, and had mentioned that there has been an increased prevalence of Vitamin D deficiencies in our country. This morning on the Today Show, there was a nice segment about this very problem, and some good recommendations on how to meet Vitamin D requirements with the diet and/or supplements. Click Here to see the clip from the Today Show.