Nutrition 411: Eating Around the Holidays

(TLN Editor's Note: Every year around this time, I recycle this article. It's probably been a decade or more since I wrote it, but it continues to hold its relevance and represent our traditional [over]eating habits around the Holiday Season. Read on and Healthy Holidays!)

Without a doubt, there is not a more difficult time of the year to stay focused on keeping good eating and exercise habits than the Winter holidays. Each year Thanksgiving, Christmas and New Year’s lure us into their festive grasp with relaxed atmospheres and food galore. The same thought is on virtually everybody’s mind, “I am not going to worry about what I eat during the holidays, but it’s back to normal January 2nd”. Unfortunately, as days and weeks pass following the holidays, many individuals continue to be stuck on January 1st. With proper eating and exercise habits falling by the wayside, unwanted weight gain is inevitable.

When eating holiday meals do the following:

• Avoid the one meal trap
• Go easy on the appetizers
• Keep your portions in check
• Eat more protein and less carbohydrate
• Go for a walk
• Limit leftovers
• Get back into your good nutrition and exercise habits right away

For even more info on this topic, Read Full Article!

TLN's Simple Reference Guide for Choosing Healthy Meals

Tough Love Nutrition’s Simple Meal Guide is a no frills tool to help create meals that get the job done nutritionally and eliminate doubts of whether or not a healthy choice is made.

No goofy diet plans or food values handbook necessary! The Simple Meal Guide lays it out for you no matter where your next meal is coming from.

By selecting foods as instructed, you can conveniently side-step processed food pitfalls and make-up or order a nutrient and energy-rich meal that is balanced with lean protein, quality carbohydrates, dietary fiber and beneficial fats (and for those keeping count, around 500 calories or less if using half-portions).

As you choose foods from each category, habitual meal combinations will be the norm (like a sandwich), but also mix-and-match for creativity as well as when availability of food choices and preparation time is limited (like grabbing a can of tuna, banana and handful of cashews). The latter is especially relevant because with our busy schedules, not every meal can be a gourmet affair. Sometimes it is necessary to eat a “get the job done nutritionally” meal and move on with our day.

To make servings more realistic, whenever possible, a visual description of the portion size is included along with traditional food measurements. Don’t fret over a portion being exactly as listed. An extra ounce or two is not going to dramatically affect the overall nutritional profile of a meal. For smaller meals, you can take the protein, carbohydrate and fat suggestions below and simply portion them in half.

And finally, to seal the deal and not spoil a good thing, none of the food choices below are to be fried, battered or prepared in manner that compromises their nutritional soundness.

Protein Foods

(Each serving provides 30-40 grams protein)

Choose ONE from below:

Chicken

Breast (without skin), 5 oz. (palm-sized piece)

Canned (white meat, in water), 5 oz.

Deli Sliced (not pre-packaged), 5 oz. (1/3 lb.) or 5 thin slices

Turkey

Breast (without skin), 5 oz. (palm-sized piece)

Deli Sliced (not pre-packaged), 5 oz (1/3 lb.) or 5 thin slices

Ground (white meat), 5 oz. or palm-sized burger

Beef

Lean Cut Steak (like top round or sirloin), 5 oz. (palm-sized)

Lean Ground Beef (ideally ground sirloin), 5 oz. or palm-sized burger

Deli Sliced Roast Beef (not pre-packaged), 5 oz (1/3 lb.) or 5 thin slices

Fish

Canned Tuna (light or white, in water), 6 oz.

Foil Pouch Packed Tuna (light or white), 6 oz.

Canned Salmon (boneless, skinless), 6 oz.

Filet (ideally cold water like tuna, cod or salmon), 6 oz. (palm-sized)

Foil Pouch Packed Salmon, 6 oz.

Dairy

Low Fat, Plain Cottage Cheese, 1 cup

Whey Protein Powder, unflavored, ½ cup (blend with fruit or juice)

Eggs

Large or X-Large, 5 whole eggs

Large or X-Large (some yolks removed), 3 whole eggs, 3 whites

Also Try: Cooked Shrimp (1 cup), Lean Cut Pork (5 oz.)

Protein Meal Boosters

(Each serving contains 10-20 grams protein)

Choose ONE from below if athlete, very active (3 or more days per week), or day’s other meals lacked adequate protein:

Dairy

Cheese

Deli Slices (not pre-packaged), 1 oz. or 1 thin slice

Shredded, 1 oz. or 1 small handful

Solid, 1 oz. or 1 inch cube

Reduced-Fat Milk (1 or 2%), 1 cup

Low Fat Cottage Cheese, ½ cup

Low Fat, Plain Yogurt, 1 cup

Whey Protein Powder, unflavored, ¼ cup (mix with juice or oatmeal)

Eggs

Large or X-Large, 2 whole

Large or X-Large (no yolks), 3 whites

Vegetarian

Tofu

Sautéed Cubes, 6 oz. or 6-1 inch cubes

Cheese, 2 oz. or 2 slices

Soy Nuts, 1 oz. (1/4 cup) or 1 large handful

Also Try: Soy-Based Meatless Hot Dogs, Burgers or Breakfast Sausage (1 serving as suggested on product’s Nutrition Facts).

Carbohydrate Foods

(Each Green and White serving provides up to 20-30 grams of carb)

Choose ONE below from Green, ONE from White:

If strictly watching carb intake, choose TWO from Green only:

If athlete or very active (3 or more days per week), choose additional ONE serving from Green or White:

Green Carbs

Veggies, fresh or frozen (not canned), 1 cup or more

Salad (with variety of fresh veggies), 1 cup or more

Beans and Legumes (canned or from dry), ½ cup cooked

Fruit, Frozen, Sauce, or Snack-Size Cup (no added sugar), 1 cup

Fruit, Dried, 2 tbs. or one small handful

Fruit, Juice, 1 cup (ideally to mix with protein powder)

Fruit, Whole, 1large piece or 1 cup

Oatmeal, (rolled oats, not instant packet), 1 cup cooked (1/2 cup dry)

Also Try: Different varieties of Fresh Fruits and Veggies. The more colorful, the more beneficial their antioxidant properties. Antioxidants help to protect us against harmful, cell-damaging free radicals.

White Carbs

Pasta, ½ cup cooked

Bread, 2 pieces or 1 pita or 1 tortilla (whole grain)

Bagels, 1-3 ½ inch diameter (whole grain)

Rice, ½ cup cooked (whole grain)

Potato, 1 medium or ½ cup cooked

Also Try: Couscous or Tabouli (1/2 cup prepared). If you are watching carb intake due to lack of activity or attempting to shed pounds, ideally eat NO White Carbs. But if in need of a fix, a serving of 5 classic “rich” or “saltines”-type Crackers (natural, no hydrogenated oils) contain half the carb content of the above White Carb selections.

Fats and Oils

(Each serving is targeted to provide primarily beneficial unsaturated fats)

Choose ONE from below:

Choose TWO if athlete or very active (3 or more days per week):

Olive Oil, up to 2 tbsp.

Nuts and Seeds (Unsalted), ¼ cup or 1 large handful

Nut Butters (No Sugar, No Hydrogenated Oils), up to 2 tbs.

Avocado, 1/3 Medium or up to 2 tbs. as Guacamole (Natural)

Mayonnaise (Natural), 1 tbs.

Salad Dressing (Oil-Based, Natural), up to 2 tbs.

Butter, up to 1 tbs. (1 pat equals 1tsp.)

Also Try: Hummus as a spread or dip (up to 2 tbsp.), Grapeseed, Macadamia Nut and Sesame Oil (up to 2 tbsp.) and other varieties of Nuts beyond Peanuts. They tend to contain even better nutrient values than the common Peanut. .

Other Meal Components:

Herbs and Spices—Use liberally. Dried garlic, onion, ginger, mint, basil, paprika, cinnamon, pepper and a myriad of other herbs and spices provide a more flavorful dish and contribute to better health. Each contain unique phyto-nutrients that help our bodies to function better. In regards to salt, go easy on the shaker, if using it at all. Eating more fresh foods and less of pre-packaged ones greatly reduces salt (a.k.a. sodium) intake. Typically, the longer the shelf life, the higher the sodium content.

Sauces and Spreads—Stay “thin”. In other words, avoid thick, cream or cheese-based toppings, soups, spreads or dips. They are chock full of saturated fat, cholesterol and concentrated calories.

Sweeteners—For foods, entrees or beverages that are far better with some added sweetness (like oatmeal), reach for Pure Honey or Maple Syrup (1 tbs. or less). Calorically, they are about the same as nutrient-less white sugar, but are unrefined and contain beneficial trace nutrients.

Beverages—Plain and simple. You can never go wrong choosing filtered or bottled water. Everything else—even the good stuff—is a distant second to this essential nutrient.

For a printable PDF version of the TLN Simple Meal Guide plus further resources on determining more specific nutritional needs, protein requirements and meal frequency, download a copy of the TLN Just Eat Right Guide!

SmartGroceries Intro

SmartGROCERIES are nutritionally sound and contain beneficial nutrients for a healthy lifestyle. These products frequently find the bottom of TLN founder Phil LeClair’s family shopping cart and are recommended for their good taste, value and functionality in everyday diets. They are widely available in grocery and natural foods stores.

Along with being posted in the blog as TLN Approved products, you can find a complete list of SmartGroceries at TLN Group!

TLN Health News Heads Up: The 10 Best Foods You Aren’t Eating

WebMD Feature from "Men's Health" Magazine

Want to do your body a world of good? It's as easy as expanding your grocery list

Although some guys aren't opposed to smoking some weed, most wouldn't think of eating one. It's a shame, really, since a succulent weed named purslane is not only delicious but also among the world's healthiest foods.

Of course, there are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.

[TLN Editor] In spirit of the season...

#10 Pumpkin Seeds

These jack-o'-lantern waste products are the most nutritious part of the pumpkin.

Why they're healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.

How to eat them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

Read Best Foods You Aren't Eating 1-9 at Web MD Health!

Tough Love Nutrition Group: Check it Out!

In 2007, I created the Tough Love Nutrition Group.

Hosted by Google, the TLN Group is an awesome community portal.

The highlight is a Discussions page that allows you to post a nutrition or fitness question or share insight with other group members.

You will also discover a growing selection of self-help nutrition, eating and food articles. This will continue to expand in coming months and include fitness, exercise and weight training info as well.

Here are a few of the recent items I posted on the site:

Discussion Topics: Fat Burning Foods?

Pages: Tough Love Nutrition Q and A Archives

Files: Tough Love Healthy Eating Guide, Parts 1-4

Enjoy and Just Eat Right!

Nutrition 411: Phil LeClair's Daily Meal Scenario Greatest Hits!

There is no doubt that business travel, vacations and road trips create unfavorable conditions to eat right. While seemingly under the mercy of “it was the only place around” (which sadly is always a fast food establishment), with a little preparation and ingenuity, you can adapt to any scenario. I use the following eating strategy whenever hitting the road for work or with the family:

1. Always pack Nutrition Bars and Meal Replacement Shake packets in your backpack or briefcase. They are a lifesaver during times when healthy food options are slim to none. Meal Replacement Shakes require mixing with water, but this is easily remedied by investing in a 20 ounce or so shaker bottle (screw-top version to prevent leaking). It too fits quite easily in a carry-on. As a general rule of thumb, take at least 2 Nutrition Bars and 1 Meal Replacement packet for each day of travel. This can keep you covered for up to 10-12 hours if healthy food meals become sporadic, scarce or non-existent.

2. At any restaurant, first scan the menu for a dish that contains a high-quality, lean protein source. This ensures that carbohydrates are part of the meal and not the meal. Whenever in doubt, you can never go wrong with a salad, chicken breast and dressing on the side. Also, do not be shy to request a reasonable change or addition to a dish on the menu. Restaurants do this all the time for patrons, so there is no need to feel like you are being a bother.

3. When the opportunity arises to get a good meal…do it! For example, when laid over during a long-flight, if the terminal has decent options, eat while you have the chance. If you are not hungry, get the meal to go. With airlines not offering meals any longer (which is no great nutritional loss), there is no problem with taking food on board. When doing so, look around at fellow passengers. Their expressions say they wished they did the same!

4. Seek out the nearest grocery store. Even in the most improbable of locations, a supermarket or grocerette is usually closer than you think (the hotel manager, concierge or a taxi driver can help you find one). Stocking up on basic foodstuffs and water eases the burden of where and what to eat Hotel and motel rooms often offer courtesy refrigerators (if not, you can request one) and microwaves. I typically eat a couple of meals from grocery items and bank my eating out for dinner at a nice restaurant. It is not only great to be able to eat well throughout the day, but a bonus for my company as well. $20.00 worth of groceries –which serves multiple meals—can be the equivalent of only one restaurant meal when staying in a large city or resort setting.

5. Got water? Carry a bottle of water with you at all times (even if it means getting occasionally screwed into paying $3.00 for a bottle that usually cost $0.99!). It is easy to relate dehydration to sweating and exercise, but travel is also a big contributor of fluid loss. Not drinking enough water combined with increased intakes of caffeinated beverages and alcohol, plus the dry air of airplanes and hotel rooms all factor into dehydration. Water also helps to regulate waste and cleanse the body of the increased negative stuff we tend to breath and come in contact with while on the road.

Click on TLN Greatest Meal Scenarios file at TLN Group to see complete article examples of How to Eat Well when time and location are not on your side!

Nutrition 411: How to Manage Typical Daily Meal Scenarios

TLN Founder Phil LeClair's Typical Daily Meal Scenarios

The eating strategy that I embrace for typical week and weekend days is very straightforward and basic:

1. Be it food or nutrition supplement; plan each meal around a lean, high-quality protein source. This ensures that carbohydrates are part of the meal and not the meal.
2. To top off a well-balanced meal, include a serving of beneficial fat like olive oil, nuts or avocado.
3. Eat every 3 to 4 hours to avoid hypoglycemia. Low blood sugar leads to low physical and mental energy levels (and impairs the body from burning fat). It also sets off cravings for unfavorable sugars and carbs—which provide the body with a quick, yet fleeting energy fix.
4. Keep in the habit of preparing office time and “out and about” meals the night or morning before departing the house. The convenience and functionality of Insulated lunch bags, shaker bottles and food storage containers make eating on the go a “no brainer”.
5. As necessary, interchange meals. When an unplanned schedule change occurs and the food meal typically eaten at a certain time is not possible, opt for the protein shake or nutrition bar usually scheduled for later in the day. This flexibility is ideal for eating on the fly and alleviates the risk for a skipped meal of poor food choice.
6. Water. To ensure drinking an ample amount daily, always keep a water bottle within arm’s reach. Be it the desktop, kitchen counter or center console in the car, if water is easily accessible, we are more likely to drink it.

Go to TLN Group for the full article and get several examples of ways to manage daily eating scenarios!

TLN Health News Heads Up: You Call That Health Food?

By Cassandra Forsythe, M.S. and Adam Campbell, Men's Health; Illustrations by Kurt Ketchum
Men's Health

Take a moment and consider this logic: 1. Fat-free foods are healthy. 2. Skittles are fat-free. 3. Therefore, Skittles are healthy. Make sense? Of course not. But it's exactly the type of reasoning that food manufacturers want you to use.

You see, in our example, we started with a false premise. That's because the term "fat-free" is often code for "high-sugar"—an attribute that makes a product the opposite of healthy. Case in point: Johns Hopkins University researchers recently determined that high blood sugar is an independent risk factor for heart disease. So high-glycemic foods—those such as sugars and starches that raise your blood sugar dramatically—are inherently unhealthy. (See Skittles, above.)

Unfortunately, faulty food logic is far less obvious when you're shopping outside the candy aisle. Why? Because making healthy choices isn't as simple as knowing that beans are packed with fiber, or that fruits are loaded with disease-fighting antioxidants. After all, manufacturers often add ingredients, such as sugar, that can instantly turn a good snack bad. As a result, many of the products that you think are wholesome are anything but. And that's why we've created our list of the dirty dozen: See the full list at MSN.