Tuesday, June 23, 2009

Interview with Nutrition Expert Diane Campbell, RD

Our first interview with Diane Campbell, RD was great!! She is willing to share tons of the information that makes her an expert in her field.

Now although she is sharing a lot of information, we are all individuals and there will come a time when general nutrition information may not be enough to get you where you want to be. At that point, you'll need to make a serious effort to get in and see her for a private consultation.

Look at it this way, you can spend your money on getting better when you are sick, or you can spend your money taking care of your body and doing your best to reduce the frequency of illness.

At any rate, here is the most recent interview of our with Diane Campbell, RD.

Many people are just about clueless when it comes to nutrition and eating. What would
be the most important first step for somebody who is ready to change the way they eat?
The first thing most dietitians do for those who want to lose weight is to ask the individual to keep a food journal. Write it all down. It’s amazing how much we actually drink and eat!! Most people underestimate how much they eat by 500 calories or more.

Your food journal should be detailed and include the time you ate, what you ate and how much of it you consumed. Your food journal will help you identify areas of your diet you can improve on.

Maybe you didn’t realize you were overeating at 3:00pm or that you were eating most of your calories after dinner time. Or maybe it’s just you have not been eating enough protein and way too many carbohydrates. Identifying the problems in your diet is the first step in achieving weight loss.

We've heard over and over that breakfast is the most important meal of the day. Is that true? If so, why is breakfast so important?
Breakfast is so important because it breaks the fast from the night before. Breakfast jump starts
our metabolisms. A boost in metabolism in the morning helps burn calories. Skipping breakfast is often a common strategy for losing weight, but is not one that works. Many people believe skipping breakfast will help them lose weight, but that just isn't true; the body wants and needs to be feed regularly -- starting with breakfast.

Studies have shown eating habits of adults who successfully maintain weight loss include eating
breakfast almost every day.

Many people eat cereal for breakfast and it can be a good choice. Here are 3 things to help you
choose a healthy cereal.
1) The first ingredient should be whole grains.
2) There should be at least 3 grams of fiber per serving.
3) Sugar (or high fructose corn syrup) should not be listed in the first 3 ingredients (less than 6 –
8 grams of sugar per serving)

We hear over and over that whole grains are better. But what is the difference between
refined grains and whole grains and how do I tell the difference at the grocery store?
Grains are divided into 2 subgroups, whole grains and refined grains.
Refined grains have been milled, a process that removes the bran and germ. The refining
process removes dietary fiber, iron and many B vitamins. These products are often enriched which means some of the B vitamins have been added back. However fiber is not added back. Examples of refined grains are white flour, white bread, white rice.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Whole grains
provide us with fiber, vitamins, trace minerals, antioxidants and more. Examples include: whole
wheat flour, bulgur, oatmeal, whole cornmeal and brown rice.

When at the grocery store don’t be fooled into buying bread because of its brown color. Often
refined white flours are used and molasses is added to give it its color. Foods that claim to be
“multi-grain” or “100% whole wheat” are not necessarily whole grain.

At the grocery store, you must read the ingredient label. Look for the word whole grain near the top of the ingredient list.

Also you know you are getting a whole grain product by seeing the whole grain counsel stamp.
The latest recommendations from U.S. Dietary Guidelines recommend at least 3 servings (48
grams of whole grain foods daily. 9 out 10 Americans do not get enough… Are you?
For more information on whole grains go to www.mypyramid.gov

Why has America gotten so overweight? What about our eating habits has changed so
much to cause such an epidemic?
66 percent of adult Americans (2 out of 3) weigh too much, and 17 percent of American children
and teens are overweight or obese. “Overweight” is defined as having a body mass index (BMI)
of between 25 and 29.9, and “obese” as having a BMI of 30 or higher. NHANES [2001-2004], NCHS. Health, United States, 2006.)

Obesity doesn't just make people feel uncomfortable about their appearance. It increases the risk of chronic and deadly conditions such as cancer, type 2 diabetes, hypertension and heart

There are many theories as to why obesity has become an epidemic. One of the big reasons is
because people are so busy and are no longer meal planning. Instead they are consuming highly
processed, refined foods that are generally high in calories, fat, sugar and salt. Even in this
economy fast food restaurants are thriving.

People need to slow down and start meal planning. If you plan a dinner, and have the ingredients at home, you will be less likely to stop for that pepperoni pizza on the way home from work.

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