Add volume to your dishes to lose weight and be healthy.

My friend and loyal boot camp attendee Beth Tohill has an MSPH (master in science of public health)and a PhD in nutrition. I asked her to provide me with some information about the Volumetrics eating plan and here is what she wrote. Thank you Beth for this information!

We have all tried to lose weight by cutting down the amount of food we eat, yet we are left feeling deprived and still hungry. It is possible to reduce your calorie intake while controlling your hunger.

Research shows that people get full by the amount of food they eat, not the number of calories in that food. Also, people eat a consistent amount of food from day to day, independent of the amount of calories in the food. So, if we lower the amount of calories in that same volume of food we eat each day, we can lose weight.

Research studies show that consuming a diet that is rich in fruits, vegetables, whole grains, lean meats, and low-fat dairy products helps people lower their calorie intake. At the same time, this helps people control their hunger and feel full. Hunger control is important for long-term satisfaction and sticking with a lower calorie eating plan.

You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories.

While a decrease in body weight is a primary goal of a weight-loss diet, nutritional quality is equally important. People who limit their caloric intake and do not eat a variety of nutrient-rich foods may have a nutritiously inadequate diet. Eating a diet full of filling vegetables and fruit can be nutritious. That way you can lose weight, control your hunger and feel good about maintaining an all around healthy lifestyle.

Also, check out this video that we made before I left CDC. It is a nice, quick, video on maintaining a balanced healthy lifestyle.
http://www.cdc.gov/CDCTV/FindingBalance/index.html

What to eat before you exercise

The best thing you can eat about an hour before you exercise is a bowl of berries. Blueberries and strawberries are great. Berries are low on the glycemic index and they contain tons of antioxidants. They are low in calories and will give you the energy you need an hour after you eat them for maximum performance. Eating fruit on an empty stomach is great because by the time you work out an hour later, the food will have left your stomach and may be used for energy without weighing you down at all. Especially if you are working out at dinner time, you are going to be exhausted after a long day if you don't get the right fuel beforehand. After exercising, have a light dinner containing a good balance of whole grains, lean protein, salad, veggies and healthy fats such as EVOO, flax seeds, avocados, and fish oil!

Protein is so important and is used about six hours after you eat it. Keep this in mind when you are feeding your kids in the morning and planning your exercise session for the day. That hard-boiled egg or slice of turkey is really going to help your children avoid that afternoon slump so he/she may get the home work done! As far as you are concerned, we all know how tempting is is to reach for a soda at 3PM in the afternoon! Planning ahead by eating a good balance of protein and complex carbs ahead of time will really help!

The importance of vitamin D

Vitamin D has become a concern to me after learning about the importance of it especially for kids and pregnant women. According to Dr. Kevin M. Daus, OB/GYN, vitamin D is being linked to more and more issues such as ADD, Autism, and depression! Try to be ouside and expose the skin on your chest and back. If that's not possible make sure to eat salmon, tuna, eggs, mushrooms, liver, sardines, cod liver oil. A supplement may be used with caution!

I'm not a nutritionist and am not qualified to give specifics but my general rules-of-thumb for diet start at the grocery store! For you to eat healthy, you've got to shop well. This will help you to avoid going out to restaurants as much as possible!

1. Buy fresh fruits and vegetables for a three-day period so that you don't waste and so that you get the freshest produce (the darker in color the better, e.g., sweet potatoes are better than white). Fresh berries, dark green lettuce such as romaine, leaf, or spinach for salads SHOULD BE STAPLES! Microwavable prewashed spinach and green beans and other vegetables are great if you can offord them. Keep in mind they are cheaper than eating out!
2. Shop for produce first, your lean protein and eggs next, and then your dairy and whole grains. Work your way around the circumference of your grocery store avoiding the center isles.
3. After getting your cold/fresh items, head for your health food section. Make friends with the health food department manager. He/she may put things on sale just for you if she's smart! My favorite is Gail Levenstiem at the Embry Hills Kroger!
4. Some things to splurge on might be a little dark chocolate, nuts, seltzer water, club soda, and not more than one or two whole grain crunchy snacks! Remember you've got those fruits and vegetables to eat!
5. Focus on what you can and should eat instead of what you can't. Healthy food can taste good to you and your children.
6. Change habits one at a time e.g., cut out alcohol during the week and replace with club soda and a splash of cranberry with a twist of lime. This is delicious!