vadimstudio.com Blog

 Tamra Rosenfeld

My Personal Weight Loss Success Story

For the past 4 years I have been working with clients on weight loss (and other nutritionally related conditions). Occasionally a client will confront me about whether I have had to deal with weight loss. When I tell them about my own struggle (although may not be as significant) they find comfort that they may be able to overcome their weight issues.

As a child I never thought about weight or eating habits. In high school the favorite thing to do with friends was eat. We would go from one fast food restaurant to another and then follow it with dessert. When I went away to college the “all you can eat” meal plan and late night snacking didn’t help. Luckily I was somewhat active and although the weight was creeping up, it wasn’t rapid. After college I worked in front of the computer and became completely sedentary. It wasn’t until I was 26 when I realized I had a weight issue. I would wake up every morning feeling exhausted. Walking one flight of stairs would leave me breathless. I went to doctors but received a clean bill of health (except for slightly elevated cholesterol and blood pressure). It was at that time that I realized that I needed to lose weight.

I knew little about healthy eating and weight loss. I began walking daily outside and got a treadmill for my home. I found the food guide pyramid (before mypyramid and myplate) and decided that was the healthiest thing to do. I spent each day following the food guide pyramid and making sure I had all of the food groups recommended in the correct portion sizes. I had many snacks throughout the day of fruit, vegetables, cheese, and yogurt to sustain myself. The weight did not come off rapidly but I did not get discouraged. I felt better eating more healthfully and I didn’t want to go back to my old ways. It took over 3 years to be down to an ideal body weight.

After achieving my goal I decided to go to school for nutrition so I can help people with the same struggle. I try to be an example for my clients. Today (10 years and 2 children later) I remain at a healthy weight.

Over the last 4 years I have worked at Vadim Fitness Studio, LTD as a consultant dietitian. The team has continued to motivate me to achieve fitness and health. My weight maintenance involves not only nutrition but physical fitness. Vadim and staff are highly skilled and make workouts challenging but enjoyable.

 Tamra Rosenfeld

Nutrition and Breast Cancer Prevention

Although improving your diet, cannot prevent you from getting breast cancer, dietary changes can decrease your risk of first time occurrence and breast cancer recurrence. Here are some suggestions that may help reduce your risk:

Maintain a healthy weight: Increased weight can lead to increased hormone production which can increase risk of breast cancer.

Eat more fruits and vegetables: Fruits and vegetables have antioxidants which work to reduce cancer risk. Increase fruit and vegetable intake to 7-11 servings a day and choose a wide variety.

Watch the type of fat you eat: Trans fat (fried foods and baked goods) and saturated fat (high fat dairy products and meats) can increase breast cancer risk while consuming more omega-3 fatty acids (fish, walnuts and flaxseed) and monounsaturated fats (olive oil, almonds, and avocado) may reduce risk.

Limit alcohol: High alcohol intake (more than 1 glass a day) can increase breast cancer risk by up to 20 percent.

Increase intake of vitamin D: Having a vitamin D deficiency may increase risk of breast cancer. Food sources of vitamin D include fortified milk and soy milk, fortified orange juice, salmon and sardines. Note that many other dairy products such as yogurt and cheese are not usually fortified with vitamin D.

Limit intake of red meats and processed meats: Studies show increased cancer rates in those who consume more red meat and processed meat in comparison to those who consume more plant based foods. Try eating meatless dinners such as rice and beans or a tofu stir fry at least 1-2 times a week.

 Tamra Rosenfeld

If you have ever had a 24 hour stomach bug, chances are you may have become sick from food. According to the CDC each year 48 million American’s get sick (1 in 6), 128,000 are hospitalized, and 3000 people die from foodborne illness. Most food illnesses are preventable by proper food handling.

Hot weather and barbeques increase the chance of people getting sick from food. Bacteria rapidly multiply when food is at a temperature between 41 and 135 degrees, “the temperature danger zone”.
Below are some tips to reduce the chance of foodborne illness in your home:

• Wash hands often, the hand washing process should be a minimum of 20 seconds (sing the “Happy Birthday” song twice).
• Never defrost on the counter. Defrosting should take place in the refrigerator, cold running water, or the microwave.
• Use separate cutting boards for meat and vegetables.
• Clean and sanitize surfaces where food is prepared.
• Refrigerate foods immediately.
• Use separate utensils when handling raw meat and cooked meat.
• Store meats and ready to eat foods in separate areas of the refrigerator (meats should be stored below ready to eat foods).
• Store foods at proper temperatures (hot foods 135 degrees and above, cold foods 41 degrees and below).
• Cook foods to proper temperatures (use a thermometer) and cook ground beef thoroughly. Reheat all foods to 165 degrees.
• Cool foods in shallow dishes and stir throughout cooling process.
• Label all foods in the refrigerator or freezer with the date the food was prepared.

For more information on how to prevent foodborne illness in your home refer to http://www.foodsafety.gov/

 Tamra Rosenfeld

What is organic?
Organic foods are foods that meet the following criteria:
• No pesticides and chemical fertilizers are used
• Produce is not genetically modified
• There is minimal use of chemical food additives.
• Meats that are organic are without hormones or antibiotics that are sometimes fed to animals.
You can buy organic fruits, vegetables, grains, dairy products, meats, and various packaged products. Organic foods are sold in most supermarkets and some farmers markets.

Organic vs. natural foods
Only organic foods are required to meet the USDA criteria. Natural foods are often minimally processed and without antibiotics, hormones, or chemical ingredients. The claim “natural” is not regulated by the FDA or USDA and can have various meanings.

Labeling claims
Below are some labeling claims that can be found on packaged organic foods.
• “100 percent organic” – the product must have all organic ingredients.
• “Organic” – at least 95 percent of the product must be organic.
• “Made with organic ingredients” – at least 70 percent of the product must be organic.
• Foods containing less than 70 percent of organic ingredients cannot be labeled organic.

Note
Organic foods do not necessarily have more nutrients than non-organic foods. Organic does not necessarily mean healthy. Cookies, cake, ice cream, and other unhealthy foods can be high in calories, sugar, and unhealthy fats. Read labels for health information.

 Tamra Rosenfeld

Nutrition plays an important role in bone health and reducing osteoporosis risk.
Although many nutrients are involved in maintaining bone density, the most significant
ones are calcium and vitamin D. Calcium helps to build your bones and vitamin D helps
your body absorb calcium.

The following foods are good sources of calcium:
• Dairy products such as milk, cheese, and yogurt (low-fat dairy is preferred).
• Dark green leafy vegetables such as broccoli, kale, spinach, and bok choy.
• Soy products are often fortified with calcium such as soy milk and tofu.
• Many other products are fortified with calcium such as orange juice, bread, and
breakfast cereals.

Vitamin D can be metabolized from sunlight. Many foods containing calcium such as
cheese and yogurt do not contain vitamin D. The following are some food sources of
vitamin D:
• Fortified milk and orange juice.
• Salmon, sardines, shrimp, and tuna fish.

It is recommended that adults consume 3 servings of dairy or dairy alternatives daily.
Below are some examples of 1 serving of dairy or dairy alternatives:
• 8 oz of milk or yogurt,
• 1 ½ oz of minimally processed cheese or 2 oz processed cheese,
• 8 oz soy milk or fortified orange juice,
• 2 cups cottage cheese

Calcium and vitamin D supplementation is recommended for those who have absorption
problems or cannot meet the dietary needs. Consult a physician before use of any
supplement.

 Tamra Rosenfeld

Meatless Meals

Why Eating Less meat can help your health

According to the USDA, in 2000, Americans consumed an average 57 pounds more meat than they did annually in the 1950s. Most Americans today consume 2-3 times their protein needs daily.

In addition to meat, protein is found in many foods such as dairy, eggs, vegetables, legumes, and grains. Whole grains have more protein than refined grains. A diet rich in these items can easily meet protein needs.

Incorporating meat free meals into your diet can be beneficial to your health. You do not need to become a vegetarian and remove all meat from your diet. Just a few meatless meals a week can make a difference in disease risk. The following are just a few of the many health benefits to reducing meat in your diet:

Here are some ideas to easily add meatless meals to your diet:

Breakfast:

Lunch:

Dinner:

 Tamra Rosenfeld

March is National Nutrition Month®, a nutrition education campaign created by the American Dietetic Association (ADA). This year’s theme is “Eat Right with Color”. Eating a rainbow of fruits and vegetables can provide a wide variety of nutrients and phytochemicals (chemical compounds found naturally in plants) that can protect against disease. The recommended daily amount of fruit and vegetables per day is from 7-11 servings. Below are some examples of different colored fruits and vegetables and their health benefits:

Red:

Many red fruits and vegetables can contain lycopene. Lycopene may help reduce risk of several types of cancer, especially prostate cancer.

Examples of some red fruit and vegetables include watermelon, pink grapefruit, tomatoes and tomato products (cooking tomatoes allow lycopene to be absorbed more easily), strawberries, raspberries, cherries, and red grapes.

Orange and Yellow:

Orange and yellow fruit and vegetables contain phytochemicals called carotenoids. Carotenoids can help with vision, immunity, and reducing the risk of some cancers and heart disease.

Examples of orange and yellow fruit and vegetables include sweet potatoes, carrots, cantaloupe, pumpkin, squash, oranges, yellow apples, apricot, oranges, and pineapple.

Blue and Purple:

Many blue and purple fruit and vegetables contain Anthocyanins. Anthocyanins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Anthocyanins also may improve memory function in aging.

Examples of blue and purple fruit and vegetables include blueberries, blackberries, figs, plums, prunes, purple grapes, eggplant, and purple potatoes.

Green:

Some green vegetables including spinach and dark leafy greens contain lutein which may help reduce risk of age-related eye degeneration. Indoles found in cruciferous vegetables such as broccoli may help protect against some types of cancer.
Examples of green fruit and vegetables include green apples, artichokes, lettuce, spinach, asparagus, broccoli, Brussels sprouts, green beans, avocado, cucumbers, green grapes, kiwi, lime, honeydew melon, peas and zucchini.

White:

Many white fruits and vegetables contain anthoxanthins which may help lower cholesterol, blood pressure and reduce risk of stomach cancer. Some members of the white group, such as bananas and potatoes, are good sources of potassium.

Examples of white fruit and vegetables include bananas, cauliflower, jicama, mushrooms, onions, parsnips, potatoes and turnips.

 Tamra Rosenfeld

Weight Loss – Is it just calories?

Recently a college professor lost weight on a diet of Twinkies and other snack foods! Could this possibly be true?

Yes, you can eat anything you want to lose weight as long as you reduce your calories (although I don’t advise a junk food diet). Weight loss is caused by a calorie deficit. A 3500 calorie reduction is equal to 1 pound of weight lost (500 calories per day less than you normally eat will equal to 1 pound of lost weight for the week). There are no magic tricks to losing weight. It comes down to consuming fewer calories per day – no matter how it is done and no matter what is eaten.

Does that mean you should eat whatever you want in smaller quantity? Is a diet of unhealthy foods good if it causes weight loss? Initially with any weight loss cholesterol and blood pressure improve. However, over the long term eating improperly can lead to vitamin and mineral deficiencies, increased disease risk including some cancers, osteoporosis, heart disease, even depression. Eating a proper diet can help with longer satiety. Eating snack cakes all day long will not fill you for long periods of time, so unless you are very careful, the weight will easily return.

So how do you lose weight healthfully and keep it off? Moderation is the key to weight loss. Recognizing fullness and satiety is crucial for keeping a healthy weight. Choosing a diet rich in fruit, vegetables, whole grains, low fat dairy, and lean protein foods will provide a balanced diet with all the nutrients you need to be healthy. These items are low in calories and unhealthy fats, and high in vitamins, minerals and other nutrients to keep you healthy. That doesn’t mean you have to eliminate all the food that is bad for you. Keep unhealthy foods to the occasional treat instead of daily or several times a day. Don’t forget about the importance of exercise! You will be rewarded by feeling better and living longer.

 Tamra Rosenfeld

Recovering From Summer Weight Gain

You really wanted to lose weight this summer and had the best intentions. Then the barbeques began with lots of meat and beer. It was way too hot to exercise. Before you knew it you had gained a couple pounds. Now is the perfect time, before the holidays begin, to get back on track.

Here are some tips to help:

• Start keeping a food diary including portion sizes and drinks. This is the best way to keep track of your eating habits. Reflect daily on the food you have eaten and use it as a tool to prevent overeating.
• Drink 8-12 cups water daily. Water can help boost metabolism and curb appetite.
• Fill up on veggies. Vegetables have 25 calories per serving (1/2 cup cooked or 1 cup leafy greens). Vegetables can help you feel full due to their high fiber and water content. In comparison ½ cup pasta or rice is 120 calories.
• Limit red meat. Each ounce of red meat has between 50-75 calories. One quarter-pound hamburger can have between 200-300 calories without the bun. Try a chicken sandwich or lean turkey burger instead (but be aware that some turkey chop-meat can be ground with skin and high in calories too).
• Eat at regular times throughout the day. This way your body knows when to expect food. The calories can add up quickly if you snack throughout the day.
• Don’t skip meals. Meal skipping can slow down your metabolism. In addition by the time of your next meal you will be tempted to overeat. Try 3 meals and 1-3 scheduled healthy snacks daily.
• Start an exercise program now. The weather is perfect, not too hot or too cold. If you build a routine now it will be easier to keep it up in the winter.
• Avoid snacking on simple carbohydrates such as pretzels and crackers – you will feel hungry again very quickly. Try low fat yogurt, fruit, or 1 oz of nuts. High fiber food or food with protein will help keep you full for longer.
• Substitute foods instead of eliminating them. If you feel deprived it will be more difficult to stick with your diet.
• Make gradual changes. Overwhelming yourself will make it difficult to maintain the diet changes.
• Don’t under-eat. If you eat too few calories you may not be able to get the nutrients you need, In addition, under-eating can slow down your metabolism and lead to weight gain later on.

 Tamra Rosenfeld

Summer is a difficult time to lose weight. Weekend barbeques with potato chips, hot dogs, hamburgers, potato salad, lemonade, beer, and ice cream can add to a rapid weight gain. In addition to the high calories, many of these foods are high in saturated fat which can lead to heart disease. Here are some tips to make summertime barbeques a bit healthier.

• Have a light snack before attending a barbeque or party. That way you won’t be starving when you get there and tempted to eat everything in site.
• Bring something healthy such as carrots sticks with light dip, a vegetable salad, or a fruit salad – that way you know there will be a healthy option.
• If vegetables are available load up vegetables with dip instead of potato chips and dip.
• Choose chicken on a bun, turkey burgers, veggie burgers, or turkey hot dogs for when available. If you put pickles, ketchup, mustard, and sauerkraut on the turkey burger or turkey hot dog it may not taste as different as you think.
• If you decide to have a hamburger or hot dog, decide which one instead of having both.
• Choose light beer or wine spritzer (with seltzer) instead of regular beer and wine.
• Try eating more salads that are not mayonnaise based when available.
• Eat a larger portion of fruit salad for dessert and a smaller amount of other desserts.
• Exercise daily – remind yourself that one hamburger is equal to at least an hour of exercise!