Official Weight Loss Club Thread

[Muffie's Mom]

Nutrients in Foods That May Help Include:

Fiber

Many studies have shown that a diet high in fiber has beneficial effects on diabetes. In particular, a fiber-rich meal leads to a much smaller rise in blood sugar and blood insulin levels compared to a meal low in fiber.

One theory suggests fiber slows down the rate at which sugar is absorbed in the gut, so blood sugar rises more slowly, which also results in blood insulin levels rising more slowly. Fiber also seems to help cells absorb glucose more easily. Diets high in fiber are associated with a much lower risk of developing diabetes than the standard low-fiber American diet.

The two main types of fiber are soluble fiber and insoluble fiber. Soluble fiber is the kind of fiber found mostly in fruits and vegetables, legumes, and certain grains like oats and barley. Insoluble fiber is found mainly in other kinds of whole grains.

Because these two types of fiber have slightly different actions in the body, it's important for diabetic patients to get a good mix of both. This can be easily achieved by eating a variety of fruits, vegetables, whole grains, and legumes.

Some excellent food sources of fiber include raspberries, mustard greens, turnip greens, collard greens, broccoli, cauliflower, and Swiss chard.

Omega-3 Fatty Acids

Omega-3 fatty acids are considered essential fats because they're needed by the body for daily activities and cannot be made from other nutrients but must be derived from the diet. In particular, the body uses omega-3 fats for making healthy, appropriately permeable cell membranes and blood vessels. Healthy cell membranes are able to appropriately respond to insulin and therefore absorb glucose better. In addition, omega-3 fats have been shown to reduce the risk of atherosclerosis and heart disease and prevent poor blood circulation in diabetics. In addition, omega-3 fats can lower high triglyceride levels, another risk factor for heart disease commonly seen in diabetic patients.

Food sources of omega-3 fatty acids should be used to replace other high-fat foods in the diet, such as fatty meats and dairy products. Simply adding omega-3 fats to a diet that is already high in fat will not be helpful.

Food sources of omega-3 fatty acids include flax seeds, walnuts, and cold water fish, like salmon, cod, and halibut.

Vitamin E

Vitamin E is one of the major antioxidants in the body. Its main job is to roam the body searching for free radicals. When it comes into contact with these damaging chemicals, it neutralizes them, so they can’t do any more harm.

Vitamin E has been shown to do great things for diabetic patients. First off, it may be able to improve the ability of cells to absorb glucose, thus lowering high blood sugar levels. It can also slow the progression of atherosclerosis and reduce the risk of heart attack and stroke by inhibiting the formation of blood clots. In this way, vitamin E may also work to prevent retinopathy, a condition of blood clots in the vessels of the eyes that can lead to blindness in diabetic patients. In addition, vitamin E has been shown to reduce the symptoms of poor circulation and nerve damage in patients with advanced diabetes. In general, vitamin E seems to be a very important nutrient for treating blood sugar problems as well as preventing some of the major long-term consequences of type 2 diabetes.

Vitamin E and Beta-Cryptoxanthin

A study published in the February 2004 issue of Diabetes Care suggests that a diet rich in vitamin E and certain carotenoids reduces the risk of type 2 diabetes. To assess diabetes risk in comparison with dietary intake of different kinds of antioxidants, a research team from Finland’s National Public Health Institute followed a study population of 2,285 men and 2,019 women between 40–69 years of age, all of whom were free of diabetes when the study began.

Those eating the most vitamin E-rich foods had a 31% lower risk of developing diabetes compared to those eating the least, and those consuming the most beta-cryptoxanthin, which is found in citrus fruits, cut their chances developing type 2 diabetes by 42%.

Unfortunately, many diabetic patients have very low levels of vitamin E because diabetes results in the production of higher than normal amounts of free radicals. It's particularly important, therefore, for persons with diabetes to get plenty of vitamin E in their diets.

Excellent and very good sources of vitamin E include: mustard greens, Swiss chard, sunflower seeds, turnip greens, almonds, kale and spinach.

Concentrated sources of beta-cryptoxanthin include: red bell pepper, papaya, cilantro, oranges, corn, and watermelon.

Vitamin C

Vitamin E and vitamin C are allies in the war against free radicals. Vitamin C also roams the body, eliminating damaging free radicals before they can do more harm. In addition, vitamin C helps revitalize vitamin E that has gotten worn out by destroying free radicals.

However, diabetic patients also tend to have low levels of vitamin C in their bodies. If you increase your intake of vitamin E, it's very important that you also get more vitamin C, so the vitamin E can do a better job.

Excellent food sources of vitamin C include broccoli, parsley, bell peppers, strawberries, cauliflower, lemons, mustard greens, Brussels sprouts, papaya, kale, cabbage, spinach, kiwifruit, cantaloupe, oranges, grapefruit, tomatoes, chard, collard greens, raspberries, peppermint leaves, asparagus, celery, fennel bulb, pineapple, and watermelon.

Vitamin D

Vitamin D is a nutrient used by the body for many purposes, especially the production of strong, healthy bones. Although it's unclear why, low vitamin D levels are strongly associated with insulin resistance.

Magnesium

Magnesium levels tend to be low in diabetic patients, especially those with kidney problems. Kidney damage causes magnesium to be flushed out in the urine, which can reduce the amount available for the many uses of magnesium in the body. Unfortunately, low levels of magnesium are associated with an increased risk for heart disease, heart attack, high blood pressure, and stroke. The good news is that increasing the intake of magnesium can help to correct these low levels, as well as increase the ability of cells to absorb and use glucose.

Swiss chard and spinach are excellent sources of magnesium. Nuts and whole grains are also good to very good sources of this essential mineral.

Chromium

Several studies have shown that insulin resistance can be caused by chromium deficiency. Chromium is a vital part of glucose tolerance factor, a substance needed by cells in order to take in glucose. Increasing chromium intake has helped some diabetic patients better control their blood sugar levels. Romaine lettuce is an excellent source of chromium and tomatoes and onions are very good sources.

Zinc

One of zinc's main uses is regulating the immune system, which is responsible for fighting off harmful viruses and bacteria. Problems with the circulatory and immune systems can lead to poor wound healing and dangerous infections in diabetics. Sometimes these infections are severe enough to require amputations or even cause death.

Zinc has been shown to increase the number and activity of certain types of immune system cells that are especially important for fighting infections. In addition, zinc can help with blood sugar control. Since diabetic patients also tend to have low zinc levels, it's important that they get plenty of zinc in their diets. Calf liver, crimini mushrooms and spinach are three very good sources of zinc.

Beta-carotene

Beta-carotene, another antioxidant like vitamin C and vitamin E, is found in foods such as fruits and vegetables. It's also able to eliminate harmful free radicals in the body.

Fruits and vegetables rich in beta-carotene are easy to spot since it provides their bright orange and yellow color.

Excellent food sources of beta-carotene include sweet potatoes, carrots, kale, winter squash, collard greens, chard, cantaloupe, mustard greens, romaine lettuce, spinach, parsley, cayenne pepper, peppermint leaves, Brussels sprouts, tomatoes, broccoli, asparagus, and apricots.

Folic Acid and Vitamin B12

Folic acid and vitamin B12 are two nutrients that are associated with reduced risk of heart disease and therefore may be important to those with type 2 diabetes. People who have high blood levels of a substance called homocysteine are at a much greater risk of heart disease than others.
Homocysteine is an intermediate compound produced in the body during a process called methylation. During methylation, the amino acid methionine is first changed into homocysteine, and then converted to cysteine with the help of folic acid and vitamin B12.

If a person does not have adequate amounts of folic acid and vitamin B12, levels of homocysteine build up, a situation to avoid since homocysteine is directly damaging to arteries, reduces the integrity of blood vessel walls, and interferes with the formation of collagen (the main protein in connective tissue).

High levels of homocysteine therefore contribute to the development and progression of atherosclerosis. Foods rich in folic acid and vitamin B12 should be staples in a healthy diet.

Excellent sources of folic acid include: spinach, parsley, broccoli, beets,turnip greens, asparagus, romaine lettuce, lentils, and calf’s liver.

Excellent food sources of vitamin B12 include calf liver and snapper.

[Muffie's Mom]

Nutrient Excesses

Substances to Avoid

Fats

High-fat diets are associated with an increased risk for diabetes. High-fat diets have also been linked to an increase in heart disease, which is a major concern for diabetic patients.

While certain fats, such as omega-3 fatty acids and the monounsaturated fats found in olive oil, have been shown to be beneficial in diabetes, other types of fats, notably saturated fats, should be avoided.

Diabetics should greatly reduce their intake of saturated fats found in meat and dairy products; excess omega-6 fats, highest in meat, dairy products, and corn, safflower and sunflower oils; and trans fats, which are found in margarine, non-dairy creamers, and processed foods.

Saturated Fats

Saturated fats can have several harmful effects in diabetic patients. Meals high in saturated fats have been shown to greatly raise blood insulin levels. Saturated fats can also raise blood triglyceride levels, which have been associated with heart disease.

Eating a diet high in saturated fats can lead to high cholesterol levels, which can cause the progression of atherosclerosis. Saturated fats are found mainly in animal products, such as meats, milk and cheese; therefore, these should be avoided or kept to a minimum (with low fat dairy products consumed instead of whole milk products), replaced with low fat sources of protein such as legumes.

Trans Fats

Trans fats can occur naturally in food, but are never found in such large amounts as occur in a process called hydrogenation. This process is used to turn liquid vegetable oil into more solid margarine. Trans fats can also be formed in oil that is heated for long periods of time, like the oil used and reused for frying french fries, onion rings, burgers and fish patties at your local fast food restaurant.

Trans fats are directly linked to an increased risk for insulin resistance as well as to an increased risk for blood clots, which can lead to heart attack or stroke. Avoiding hydrogenated oils and deep fried food is a must for diabetics.

Omega-6 Fatty Acids

Omega-6 fatty acids are mostly found in refined vegetable oils, such as sunflower, safflower, and corn oils. Several studies have shown a link between excessive intake of omega-6 fats and the development of type 2 diabetes. This link is strongest in populations whose diets are low in omega-3 fats, indicating that it may be the ratio of omega-6 fats to omega-3 fats that is most important.

Experts suggest that this ratio should be no higher than 4:1 of omega-6mega-3 fats. In those consuming the Standard American Diet, the ratio of omega-6mega-3 fats is 20:1 or even higher - a ratio that may promote the progression of diabetes. Consumption of animal products and the use of refined vegetable oils should be minimized and replaced with health-promoting fats. These include the omega-3 fats found in cold-water wild-caught fish and flaxseed oil, and the monounsaturated fats found in olive oil.

Omega-3 Fatty Acids

Some studies have shown that a high intake of beneficial omega-3 fatty acids can be harmful in diabetes. Some patients, in an attempt to get plenty of omega-3 fats without eating fish have turned to omega-3 fat supplements.

Unfortunately, studies have shown that more than 3 grams of omega-3 fats per day may lead to increased blood sugar, cholesterol, and LDL levels and may worsen insulin resistance. Researchers believe that these negative effects are due to the extra calories in the supplements.

The good news is that people who get their omega-3 fatty acids from fish and not as supplements are not at risk for these negative effects. It's important for diabetics to use food sources of omega-3 fatty acids to replace other sources of fat in their diets rather than adding more fat, even healthy fat, to an already high-fat diet.

[Muffie's Mom]

Animal Protein

Diets with excessive protein, especially animal protein, are associated with the development of type 2 diabetes and with the progression of diabetic kidney disease. Too much protein in the diet puts extra stress on the kidneys and can lead to further damage. This effect is greatest when the main sources of protein are animal products such as meats and dairy.

Although animal protein in meals may help to blunt the high blood sugar spikes seen in diabetes, it has the tendency to cause great rises in blood insulin levels. Researchers believe that some of the proteins found in animal products may stimulate the pancreas to produce even more excessive amounts of insulin.

Since excessive insulin may be damaging to the body, it might be best for diabetic patients to cut back on the amount of protein they get from animal sources. Meat and dairy products can be easily replaced with non-animal protein sources such as legumes, which do not cause blood insulin levels to rise so much, and which contain fiber and a variety of other important nutrients needed by diabetic patients.

Niacin or Nicotinic Acid

Niacin is a B-vitamin often used in people with atherosclerosis to lower high cholesterol levels. Unfortunately, high intakes of this nutrient can cause high blood sugar levels in people with diabetes. These effects are only seen in people taking very high doses of niacin in supplement form and not from food sources or the amounts found in most multivitamins. Diabetic patients should therefore avoid taking high-dose niacin supplements.

Iron

High levels of free iron in the body may increase the amount of free radicals and the damage they cause. Diabetic patients tend to have very high levels of iron in their bodies, which may be contributing to their problem with free radicals.

Iron is found in high quantities in red meat, but the most important source is vitamin supplements. Diabetics should not take iron supplements, even iron in multivitamins, unless they have been told by their doctor that they need extra iron.

Recommended Diet

The best diet for people with diabetes is one rich with the vast, delicious selection of whole, healthy foods that nature has to offer.

An ideal diet for a person with diabetes would provide legumes at every meal. But even if you don’t want to do that, it's still a good idea to increase your intake of these wonderful foods. And legumes are a perfect nutritional match with whole grains, providing a hearty blend of protein as well as soluble and insoluble fiber.

A bowl full of steaming buckwheat seasoned with cinnamon and creamy soy milk makes a hearty breakfast that will keep you energized throughout a long morning. Try brown rice with black bean chili, whole grain pasta with a red lentil curry sauce, whole wheat burritos with refried beans and fresh salsa, barley and lentil stew, a lemon-flavored white bean and quinoa salad, and much, much more. Legumes and whole grains provide the basis for dozens of easy-to-prepare meals that are flavorful, satisying, and exceptionally good for blood sugar control.

Skip the tasteless refined vegetable oils and reach for some pure, extra virgin olive oil to add a delicate flavor to sauces and salads, while at the same time helping to improve your health. However, don’t just pour it on already fatty foods. Olive oil can only help if you use it to replace other, less healthy oils.

To dress up a meal centered around legumes and whole grains, try a first course of butternut squash soup. Add a side dish of freshly steamed vegetables, drizzled with lemon juice and olive oil, or some steamed sweet potatoes spiced with cinnamon or minced ginger.

Sauté onions to accompany black beans topped with salsa and served with nutty brown rice. Stir-fry garlic, then add broccoli, carrots, onions and sweet red pepper; toss with whole-grain pasta and garnish with walnuts.

Try roasted red peppers stuffed with French lentils and quinoa. Add some chard, a true nutritional superstar, to your barley lentil stew. Top a cool spinach salad with toasted chickpeas. Your imagination is the only limit to the possible combinations.

Tired of flavorless sugar-free candy? Grab a sweet crisp apple, a handful of deep purple grapes, a slice of fresh pineapple or mango. Fresh fruit, which, along with delicious flavor, supplies fiber, flavonoids, vitamins and minerals, provides your taste buds with a welcome replacement for artificially sweetened desserts. To top off your new, healthy foods diet – try some grilled or baked fish filets. Cold-water, wild-caught fish such as salmon or halibut is an excellent source of good quality protein as well as the right kind of fat - a perfect choice not just for persons with diabetes, but for everyone in the family. The aroma and taste of teriyaki grilled salmon or lemon-pepper baked halibut is elegant enough for any dinner party.

Use cinnamon to spice up your meals while helping to lower your blood sugar. Researchers from the US Agricultural Research Service have shown that less than half a teaspoon per day of cinnamon reduces blood sugar levels in persons with type 2 diabetes in Pakistan. Their study included 60 Pakistani volunteers with type 2 diabetes who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1, 3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon, 1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase. (December 30, 2003)

One thing all the meals suggested here have in common is that they would qualify as part of a low glycemic index (GI) diet. A study published in the July 2003 issue of Diabetes Care has now demonstrated that a low GI diet, even one containing Mexican-style foods such as corn tortillas, can be used to improve blood sugar control in obese type 2 diabetic patients. Despite the fact that the same amount of carbohydrates were consumed on a Mexican-style diet with a lower glycemic index (GI), this diet resulted in a significant drop in hemoglobin A1c—glycosylated hemoglobin, a measure that reflects average blood sugar levels over the prior month. In this study, 36 obese subjects with type 2 diabetes ate a higher GI Mexican style diet for 6 weeks, then followed no dietary regimen for 6 weeks, and finally consumed a low GI Mexican style diet for the final 6 weeks. During the low-GI diet, the same amount of carbohydrates were consumed, such as corn tortillas and dairy products, but participants ate significantly fewer high GI-carbohydrates, such as white-wheat bread, white long-grain rice, potatoes, high-GI fruits, and carrots, and more lower GI carbohydrates, such as pinto beans, whole-meal wheat bread, and low-GI fruits. This study clearly indicates that not all carbohydrates cause problems with blood sugar control and weight gain—just the simple carbohydrates found in high GI foods, most all of which are foods that like white bread, have been highly refined.

If you would like a piece of bread, choose whole grain rye bread rather than bread made from wheat. A study published in the November 2003 issue of the American Journal of Clinical Nutrition found that bread made from wheat triggers a greater insulin response than rye bread does. Finnish researchers at the University of Kupio compared the effects of eating refined wheat bread with endosperm rye bread, traditional rye bread and high fiber rye bread on several markers of blood sugar control including plasma glucose, insulin, glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide 1 (GLP1), and serum C-peptide in 19 healthy post-menopausal women. (GIP and GLP1 are incretin hormones secreted within the gastrointestinal tract during meals that boost the effects of insulin; c-peptide is a marker of insulin secretion) All of these markers were evaluated in blood samples taken both before and after the women ate each of the breads. Results showed that after the women had eaten any of the rye breads, their insulin, GIP and C-peptide responses were significantly lower than after they ate wheat bread. Among the different rye breads, however, no significant differences were seen in insulin and C-peptide response despite their varying levels of fiber. Researchers felt this lower after-meal insulin response could, therefore, not be attributed only to the fiber content of the rye breads, but was also due to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This would translate into a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar. (December 30, 2003)

Give your mouth a treat, your diet a boost, your blood sugar some much needed down-time, and your body exactly what it needs to be healthy and strong for a long time to come. Eat a diet full of healthy whole foods and see how much better you can feel.

[Jaspermom]

Thanks for all the work you did today!!!

[Muffie's Mom]

Originally Posted by Jaspermom

Thanks for all the work you did today!!!

Did I miss anyone's health problem??? LOL

[teri88]

Pat, you are amazing! Thanks for all of the information. I know you keep asking people to tell how they've changed their diets and I was thinking about you at lunch today, so I thought I'd share. I would have had (in the old days) a bologna and cheese sandwich with mayonaise on wheat bread and a hand full of potato chips. Today I replaced that with a low fat turkey, with lettuce, tomato and red onion. Then I put on fat free thousand island dressing. (My new favorite flavor!) This was all on whole grain rye bread. And it was g-o-o-d! I replace the chips with pretzels. One thing about pretzels, I've thought of them as healthier than chips, which they are (I use the low sodium ones). Anyway, I came to realize that I was eating way too many of them. So, I started dipping them in spicy brown mustard! Not only does it give them a great flavor, but I don't mindlessly eat too many. These are the kinds of changes I'm trying to make with each meal. According to the scale today I've lost a total of 15 pounds! And you guys have made it easier than I would have ever expected. thanks to both of you, and to all of the people who post on this thread and give me inspiration! Love, Teri

[Muffie's Mom]

How to Beat the Brown Bag Blues

They’re not glamorous, breath-taking or even mildly exciting. Instead, brown bag lunches are convenient, economical and all too often boring. But are your packed lunches becoming too mundane, unappealing and dull? I f you have the brown bag blues, you may be in need of a brown bag makeover.

Today, quick lunches are still in demand. To save time, try packing your lunch as you are making or cleaning up dinner the night before. The 10 minutes you might spend packing a lunch is often faster than the time it would take to hit the drive-thru. Lunch doesn’t just have to be the limp ham and cheese your mom used to pack. Bored with bread? There are plenty of other options. Planning healthy lunches is a snap when you use this handy guide. Choose at least one item from each of the four groups.

Breads and starches for energy all day long whole wheat bread

oatmeal bread
pita bread
raisin bread
english muffins
low-fat crackers
tortillas
bagels
whole grain buns
pasta salad


Protein for muscle building water-packed tuna

cottage cheese
flavored or baked tofu
lean deli ham
deli chicken or turkey
peanut butter
nut butters
cheese
string cheese
deli roast beef
tuna salad
vegetarian "meats"
egg salad
boiled eggs
chicken salad
bean dip


Fruits and vegetables for vital nutrients

Fresh fruit - apples, grapes, bananas, plums, peaches, cherries, oranges, berries, melon balls
Fresh vegetables - baby carrots, cucumber slices, broccoli and cauliflower florettes, pepper rings…
100% fruit or vegetable juice
Salads - tossed salad, coleslaw, spinach salad, fruit mixtures
Individual applesauce or fruit cups
Dried fruit

Dairy foods for strong bones and teeth

low-fat or skim milk
yogurt
cheese
string cheese
pudding cups

[Muffie's Mom]

Originally Posted by teri88

Pat, you are amazing! Thanks for all of the information. I know you keep asking people to tell how they've changed their diets and I was thinking about you at lunch today, so I thought I'd share. I would have had (in the old days) a bologna and cheese sandwich with mayonaise on wheat bread and a hand full of potato chips. Today I replaced that with a low fat turkey, with lettuce, tomato and red onion. Then I put on fat free thousand island dressing. (My new favorite flavor!) This was all on whole grain rye bread. And it was g-o-o-d! I replace the chips with pretzels. One thing about pretzels, I've thought of them as healthier than chips, which they are (I use the low sodium ones). Anyway, I came to realize that I was eating way too many of them. So, I started dipping them in spicy brown mustard! Not only does it give them a great flavor, but I don't mindlessly eat too many. These are the kinds of changes I'm trying to make with each meal. According to the scale today I've lost a total of 15 pounds! And you guys have made it easier than I would have ever expected. thanks to both of you, and to all of the people who post on this thread and give me inspiration! Love, Teri

That's a good base for a beginning. Are you adding up your calories?

Are the pretzels counted out for a serving size?

Have you figured out your Metabolic Rate?

Remember, all day long, to drink lots of water!*!*!*!

[Muffie's Mom]

Don't Skip Breakfast

Start the Day Right - Don't Skip Breakfast

Studies show that children who eat breakfast do better in school. It doesn't take much further thought to know that adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast.
If we skip breakfast, we are likely to become tired when our brains and bodies run low on fuel. By mid-morning, a lot of us grab a cup of coffee, or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time we are hungry, crabby, and perhaps our mood might make us a little more prone to making unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.

Skipping breakfast isn't a good strategy for losing weight

People who eat breakfast are generally more likely to maintain a healthy weight. Many people believe that they will lose weight if they skip meals, but that isn't a good idea. The body expects to be refueled a few times a day, so start with a healthy breakfast.

What is a Healthy Breakfast?

A healthy breakfast should contain some protein and some fiber. Protein can come from meat, eggs, beans, or soy (like tofu). Fiber can be found in whole cereals, grains or in fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with soy milk. Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fibers will keep the hunger pangs away until lunch time.

If you don't like to eat breakfast, or believe you don't feel good when you eat breakfast, you can break breakfast up into two smaller meals, but don't skip breakfast altogether. Eat a hard boiled egg at home, and an hour or 2 later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

Breakfast Every Morning

Tomorrow morning, remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.

[Muffie's Mom]

WOULD YOU LIKE TO TRY TO GET MANAGEMENT TO CHANGE FOODS GIVEN DURING MEETINGS AT WORK? READ ON...........................

Select foods and beverages that are culturally appropriate
Choose foods that are low in fat, especially saturated and trans fats
Provide entrees that are low in fat
Provide whole grain products
Provide fresh fruits and vegetables, and salads
Provide vegetarian options
Offer locally or Washington grown products, when available
Offer organic products, when available
Serve nonfat or 1% milk, 100% fruit or vegetable juice, water or unsweetened iced tea instead of soft drinks and other sugar-sweetened beverages
Provide pitchers or bottles of water at meetings
Avoid foods with added salt and added sugar
Include space on registration forms to indicate food allergies or dietary restrictions
Use recyclable, disposable products when proper dishwashing facilities are not available
Follow safe food handling practices (For example, wash hands for 20 seconds with soap and warm water, keep hot foods hot and cold foods cold
Provide Nutrition Facts Labels whenever possible
Suggestions for healthier food choices


The following are lists of recommended food choices for Public Health sponsored events to provide culturally appropriate, healthier foods and beverages for breakfast, lunch/dinner, snacks and receptions.

Food suggestions for breakfast:

Fresh fruit
Low-fat breakfast burrito
Yogurt - low or non-fat
Hard cooked eggs
Whole wheat or multi-grain mini bagels (or cut regular bagels in half)
Small muffins (2-1/2" or smaller) - bran, oatmeal, or multi-grain (large muffins can be cut into smaller portion sizes)
Fruit quick breads (i.e., oatmeal, banana, pumpkin) - cut into small pieces
Whole grain toast or English muffins
Offer low-fat (LF) cheese, LF cream cheese, peanut butter, jam or jelly
Granola bars - low fat (5 grams of fat or less/bar)
Low-fat granola
100% fruit or vegetable juice (4 - 6 ounce portions)
Water - bottled, plain, sparkling or flavored sparkling with no added sugar
Coffee, tea (offer decaf) - served with nonfat or 1% milk

Food suggestions for lunch/dinner:

Salad with low-fat or fat-free dressing on the side
Soups - vegetarian broth based or skim milk based (not cream)
Pasta salad with low-fat dressing
Sandwiches made with whole grain breads or wraps made with lean meats, low-fat cheese & low-fat condiments
2-3 ounce serving - lean meats, poultry, fish, tofu (3 grams fat/oz)
Steamed vegetables with herbs/lemon
Whole grain rolls
Fresh fruit, canned fruit in fruit juice or light syrup
Include at least one vegetable - fresh or cooked (avoid cream sauces)
Baked potatoes with low fat toppings (low-fat sour cream, low-fat plain yogurt, or salsa)
When serving desserts, offer small serving sizes. Consider: angel food cake (2" square) with fresh fruit topping, low-fat ice cream or frozen yogurt.
Boxed lunches/dinners - whole grain or pita bread or wraps prepared with low-fat mayonnaise; meats, poultry or marinated tofu
(low-fat = 3 g fat/oz); low-fat cheese, request fruit or veggies instead of chips; or if including chips request pretzels or baked chips (7 g fat or less/oz).
Water- bottled, plain, sparkling or flavored sparkling with no added sugar
Coffee, tea (offer decaf) - served with nonfat or 1% milk
Food suggestions for snacks (am/pm):

Consider whether it is necessary to provide food at meetings, presentations, and seminars, especially mid-morning and mid-afternoon.

Fresh fruit
Raw vegetables - if providing, choose non-fat, low-fat dips or salsa
Pretzels, hot pretzels cut in pieces or baked chips (7 grams of fat or less/ounce)
100% fruit or vegetable juice, avoid soft drinks
Low fat cheese, string cheese
Granola bars - low fat (5 grams of fat or less/bar)
“Lite” popcorn (lightly salted)
Whole grain crackers
Dried fruit or trail mix
Roasted nuts
Water – bottled, plain, sparkling, or flavored sparkling with no added sugar
Coffee, tea (offer decaf)- served with nonfat or 1% milk

Food suggestions for receptions:

Most food service professionals are familiar with healthier food preparation options and are willing to accommodate requests for changes to their usual fare.

Fresh fruit - cut up and offered with low-fat yogurt dip
Raw vegetables salads marinated in fat-free or low-fat Italian dressing
Vegetable sushi rolls
Low fat cheese slices or small cubes
Reduced or low-fat whole grain crackers
Lean beef or turkey - 1 ounce slices
Miniature meatballs made with lean meat
Mushroom caps with low-fat cheese stuffing
Miniature pizzas made with English muffins, tomato sauce, mozzarella cheese, and mushrooms
Roasted nuts
Food contractors:

Work with food contractors used by Public Health to identify culturally appropriate, nutritious, lower calorie food items on their menus to make food and beverage selection easier for Public Health staff.

Consider donating unused food and beverages

Unused food can be donated only if the food has been stored properly and maintained at the proper temperature.
Food cannot be donated if it has been on the service (or buffet) table, even if it has been kept at the correct temperature.
Contact a local food bank to make arrangements for donations.
Food safety


When providing snacks and/or meals during a meeting, follow these basic guidelines to prevent foodborne illness:

Ensure food is delivered just prior to serving time. Food should be at serving temperatures at the time of delivery.
Serve food within 30 minutes of delivery
Hot food should be held at 140 ° F or warmer and cold food should be held at 41 ° F or colder.
Perishable food should not be left out more than 2 hours at room temperature.
Discard any food left out at room temperature for more than 2 hours.
Note: At a buffet, food should be kept hot with chafing dishes, slow cookers, and warming trays. Food should be kept cold by nesting dishes in bowls of ice or using small serving trays and replacing them often.

Suggested physical activity guidelines: (half day or longer meetings)

Try to choose a meeting location where participants can easily and safely take a walk.

Provide participants with maps of the area showing good walking routes.

Organize an early morning physical activity opportunity for overnight conferences. Offer either a walk or low-impact fitness activity.

To encourage physical activity throughout the meeting tell participants that the dress code is casual.

Encourage participants to take the stairs. Place signs near the elevators telling people where the stairs are.

Include physical activity on the meeting agenda so participants can plan appropriately (rain coat, umbrella, walking shoes, etc).

Encourage networking by suggesting that groups take a walk together and talk about their common goals.

Schedule brief activity / stretch breaks in the AM and PM led by a group member.

If the meeting/conference is in a hotel, give hours and location of gym.
Vending machines


Winner’s Circle nutrition criteria for healthy vending foods:

Less than 30% fat
Less than 480 milligrams sodium
No more than 35% sugar by weight or no more than 15 grams of added sugar
For dairy snacks:
4 ounce servings must have at least 120 milligrams calcium
6 ounce servings must have at least 150 milligrams calcium
8 ounce servings must have at least 245 milligrams calcium

[Muffie's Mom]

MAKING HEALTHY CHOICES

Every day you make choices that will influence the quality of your health.

The food you eat, the drinks you consume, the time you go to bed and get up, what thoughts you think and also what exercise you get will all decide your future weight, shape, tone of body, confidence, and energy. If you make healthy positive choices most of the time, in favour of good health better nutrition and daily balance, then you will feel the benefits.

Made some bad choices? It’s never too late to change. Set yourself some easy goals to reach such as going to bed earlier and getting up earlier, eating smaller portions, walking wherever possible and avoiding using the car. Even these very minor changes can make a difference.

Feel a bit bolder? Then try restricting your cigarettes, alcohol, coffee, and cola to the weekend only. Buy a pedometer and set a goal of 10,000 steps daily. Try setting some long term goals for work or study.

In regard to food, remind yourself that everything you eat and drink will either add to your health and energy or deplete your health and energy.

Keep a journal of food you eat for a couple of weeks including weekends. By keeping track of breakfast, lunch, dinner, snacks, and dessert foods, along with the drinks you consume and cigarettes smoked, you’ll get a better idea of the direction your choices are taking you.

Take this quick test to see if your choices are the best for you:

Are you dependant on tea, coffee, cola, or milo to get you going in the morning?

Are you only at your best if you have had a glass of alcohol?

Do you have a favourite TV program every night of the week?

Do you eat everything in sight including what is in the pantry?

Do your shopping habits include buying crisps, chocolate, and sweets?

Do you have a gym membership which is unused??????

Is breakfast just a slice of toast or a piece of fruit?

Sound like you? From this moment on, try making some good choices more regularly!

1. If you really must watch TV, try videoing your favourites and hit the sack earlier. Aim for 8 hours sleep every night for a week. You won’t want to go back to your old routines – guaranteed.

2. Go for a walk every day in the morning, at lunchtime or in the evening – rain, wind, or shine. You will feel uplifted and stronger both emotionally and physically.

3. Eat breakfast every day as a real meal – muesli or porridge (try Healtheries Bircher Muesli), or wholegrain toast and an egg. Take your ingredients and eat them at work if you are worried about being late.

4. No snacks for lunch. Have a proper wholegrain bread sandwich with chicken or tuna and salad. See how much better you will feel in the afternoon when you have had this.

5. Swap tea, coffee, cola, or hot chocolate for pure fruit juices, water, herbal teas (Healtheries Pomegranate and Grape is a great start), or spirulina drinks and watch your energy levels increase.

Make your choices now for a better deal from life.

[Muffie's Mom]

Why should a workplace be concerned about healthy eating?

Together - healthy eating and active living - combined with a positive outlook can lead to:

Reduced risk of heart disease and some forms of cancer.
Elevated mood, energy and self-esteem.
Reduced anxiety and stress.
Opportunities to spend enjoyable time with family and friends.

How do you start a 'healthy eating' program?

While it's most important for an employer to provide a safe and healthy workplace, it's also important to encourage healthy lifestyles among their employees. Healthy eating programs can be a great first step. They can bring lots of people together to learn how to improve their health both at work and at home. As always, these programs should be part of a complete workplace health program and should not take resources or attention away from workplace hazards that may be present.

Before you start:

No matter how much you plan or make people aware, healthy eating programs should be voluntary - not everyone will join or be interested. Survey employees to help you to decide what types and levels of programs to offer.

When planning a health program, be sure you know the interests of your audience. In this case:

Know why people are interested in a healthy eating program. Are participants looking for general nutrition information, or more specific programs such as heart health?

Be sure to consider what types of programs have been offered in the past. Which programs worked? Which did not?

Know exactly who your target audience is * who are you trying to reach most?

Plan when will the program be offered (seasonal, or all year)

State who people can go to if they have individual questions or want more help

Enjoy a variety of food.

Choose cereals, breads, other grain products, and vegetables and fruits more often.

Choose low-fat dairy products, lean meats, and food prepared with little or no fat.

Aim to keep a healthy body weight by enjoying regular exercise and healthy eating.

Limit salt, alcohol and caffeine.


What are sample topics for a workplace healthy eating program?

When offering nutrition information at the workplace, be sure to offer a wide range of options. Topics for programs may include:

Understanding the basics.
Weight management and body image.
Fad diets.
Fats and cholesterol.
Salt reduction.
Planning balanced meals for the whole family.
Aging well.
Making smart choices while grocery shopping and reading food labels.
Programs for specific health conditions (diabetes, heart conditions, etc.).
Healthy eating on the run.
Vegetarian eating.

Some more specific things you can do with a workplace healthy eating program are:

Offer material for employees to take home to help them make healthier choices when planning meals. For example:

Provide a sample shopping list and a plan for the week's meals you can make from that list.

Have handouts of the Canada's Food Guide to Healthy Eating (the "Rainbow" or "bar" charts).

Provide information about how to make healthier food choices when shopping, ordering in restaurants, etc.

Teach people how to read and understand food labels.

Provide cooking demonstrations, or cooking tips, for making healthy foods.

Post a list of local restaurants that offer balanced food menus.

Invite a speaker to a 'lunch-n-learn' session.

Have "theme" weeks or months.

Arrange for the cafeteria to offer a range of healthy food choices for every meal.

Have a refrigerator and microwave at work so people can bring healthy lunches from home.

When lunches or drinks are provided at meetings, be sure to provide healthy choices.

Give people a way to share healthy recipes with each other, by using Intranet, e-mail, or posters.

Provide information about how to use low-fat ingredients in favourite recipes.

Organize a potluck lunch at work featuring healthy food choices.

Offer incentives, if people are interested.

Offer a new tip or goal for each week, such as:

I will eat 5 fruits or vegetables each day.
I will eat breakfast every morning.
I will have an extra piece of fruit every day.

Does the workplace influence how people eat?

Yes. Always remember that the workplace environment influences the health of its employees. For example, if a healthy eating program is offered, remember to look at where the employees eat their lunch. A safe and clean eating area is a requirement under most occupational health and safety laws. Beyond this, it is important to look at what is offered at vending machines and staff cafeterias. If you don't look at the larger picture and see how the way the workplace itself influences the eating patterns of the employees, the program will often not work very well.

Be sure the workplace supports healthy eating programs by providing time for employees to go to information sessions, offering appropriate foods in the cafeteria and vending machines, or by having refrigerators and microwaves so that meals can be stored and prepared appropriately.

What are some tips for snacks to keep at work?

Store in your desk or locker Store in the lunchroom fridge On the Road
Crackers
Dried fruit / Canned fruit
Juice box
Rice cakes
Cereal
Granola bars
Instant soups / pastas
Peanut butter
Canned fish
Bagels / Bread
Bran muffins
Yoghurt
Cottage cheese
Fresh fruit
Raw vegetables
Cheese
Milk
Salad greens
Baby carrots
Celery sticks
Bagel bits
Rice cakes
Apples
Crackers
Pretzels

[Muffie's Mom]

Eating Right At Work

Workin' 9 to 5, four 10 hour days, split shift, or job sharing while you sit symbiotically with your computer, jumping in and out of your car on sales or service calls, or teaching a room full of children. That's the flexible work force of the 21st century! What isn't flexible is your need for food during the workday. And eating healthy at work is a challenge due to limited time and unlimited not-so-healthy choices.

Time is of the Essence

The time crunch of your life might force you into this unhealthy pattern: you run out of the house with nothing to eat or, at best, a doughnut, pastry or banana. Then you skimp on or work through lunch. By dinner your stomach is growling. You proceed to chow down the majority of your day's calories. Then your next stop is the couch! You know this pattern is unhealthy. It's time to break the pattern and begin to eat enough during the day to provide your body with the energy (calories) it requires. That means you need to take the time to eat, put a game plan in motion, and choose healthy food options.

Food, Food Everywhere

One big challenge today is that food is simply everywhere, vending machines, convenience stores, restaurants, and now even gas stations with mini snack shops. And the food choices at these numerous venues are not exactly stacked when it comes to nutrients. This onslaught of not-so-healthy food makes it difficult, even for the most dedicated healthy eater, to stay on track.

Get Off to a Healthy Start

Before you leave home, as you fly out the door, or just after you get to work, eat something healthy. Don't go without eating or fill yourself up on donuts or just gobble a banana. Don't feel compelled to pull a chair up to the table. If all you can manage is on-the-run or ride meals, try these healthy pairings:

Bagel with thinly spread cream cheese, peanut butter or sliced cheese
English muffin with melted cheese
Fried egg between whole wheat bread
Whole wheat bread thinly spread with peanut butter and topped with sliced banana
Low fat granola or breakfast bar and yogurt or fruit
Yogurt and fruit
Whole grain crackers, cheese and fruit
Slice of cold (or warmed) pizza
To Eat Healthy at Work -- Preplan
A catch as catch can eating style costs you in three ways.

Time: it takes time to go and get food at a busy restaurant, eat it and get back to work.

Cost: no surprise here. Restaurant meals cost more than brown bag meals.

Health: fast food meals here and convenience store snacks there usually don't get a gold star for healthiness.

Preplanning helps you save time, save money and eat healthier. Try these strategies:

Before you shop, think about the food you need for the period of time between supermarket shops, then prepare a list.

Shop regularly. Have foods in the house to make healthy breakfasts and brown bag lunches or at least fruits and vegetables that can become part of your lunch or snacks.

If you want or must eat in restaurants, choose restaurants with healthier offerings.

Before you cross the threshold of the restaurant, have your healthy order in mind and don't be persuaded by the sights and smells of unhealthy items.

Tips for the Fast Food Route

Fast food, whether it's burgers and fries or mile long sub sandwiches, has the reputation of being high in fat and calories. That's true when it comes to many fast food meals, but with a bit of knowledge and willpower, fast food meals can be healthy.

Try these tips:

Restaurant Type: Burgers and Fries

Order items described with small size serving words like small, regular, junior. Cast aside items described with the large size serving words like jumbo, double, biggie.

Split and share. Take advantage of a meal deal, but split the fries or onion rings and add a salad.

Skip the high fat mayonnaise, "special sauce" and regular salad dressing; go for the light or fat-free salad dressings.

Don't be bashful, order a kid's meal. It's just the amount you may need.

Restaurant Type: Sub and Sandwich Shop

Steer clear of the mayonnaise-laden tuna fish, chicken, or seafood salad.

They're healthy sounding, but higher in fat and calories than the lean turkey, grilled chicken breast, ham, or roast beef.

Subs and sandwiches are often made to order, so get what you want and hold the mayo and oil, use the mustard.

Use whole wheat bread and pack on plenty of lettuce, tomatoes and onions.

Rather than chips, complement your sandwich with pretzels, popcorn or a salad.

Restaurant Type: Pizza Parlor

A general rule of thumb, the deeper the crust and the more crust (ie. stuffed pizza) the higher the calories and fat. Thin crust pizza is the healthiest option.

Top the pizza with lower fat and calories toppings, onions, peppers, mushrooms, sliced tomatoes; steer clear of extra cheese, pepperoni and sausage.

Limit the slices to two to three.

Partner pizza with a salad, it will fill you up with fewer calories.

Brown Bag It

If your work situation is such that you can brown bag it at least a couple days a week, go ahead. You'll save time and money and eat healthier.

Opt to bring a complete meal or partner what you buy in a store or cafeteria with what you bring.

A complete meal might be a sandwich or last night's leftovers, along with pre-cut carrots, apple and drink.

Or maybe you bring leftovers or low-fat frozen meal and complement it with vegetables, a pear, yogurt and/or drink.

Or perhaps you reverse it.

You buy a sandwich and bring pretzels, sliced cucumbers, yogurt and/or an orange. Whatever you bring, assemble it the night before so it's ready to fly when you are.

Whether you take the fast food route, brown bag it or do a bit of both, remember a few minutes of preplanning and strong willpower can help you stay on your nutrition track at work.

[Muffie's Mom]

We see these terms all the time, but what do they mean?

(These definitions are based on one serving of a food. If you eat more than one serving, you will go over these levels of calories, fat, cholesterol, and sodium.)

Calorie-free: fewer than 5 calories

Low calorie: 40 calories or fewer

Reduced calorie: at least 25% fewer calories than the regular food item has

Fat free: less than ½ gram of fat

Low fat: 3 grams of fat or fewer

Reduced fat: at least 25% less fat than the regular food item has

Cholesterol free: fewer than 2 milligrams cholesterol and no more than 2 grams of saturated fate

Low cholesterol: 20 milligrams or fewer cholesterol and 2 grams or less saturated fat

Sodium free: fewer than 5 milligrams sodium

Very low sodium: fewer than 35 milligrams sodium

Low sodium: fewer than 140 milligrams sodium

High fiber: 5 grams or more fiber

[Muffie's Mom]

15 Healthy Brown Bag Lunches

Brown bagging it to work every day can get challenging when trying to be creative, make healthy choices, and add some spice to the daily work lunch. Here are some healthy lunch choices, some can be made the night before to save time in the morning when you are trying to get the kids and yourself out the door!

Wraps made with whole wheat tortillas, containing either lean cold cuts or lowfat cream cheese topped with veggie slices.

Single portion-sized cups of unsweetened apple sauce or fruit without added sugar.

Trail mix made with cereals, nuts, pretzels, dried fruit or raisins, and a few chocolate morsels.

Low fat cheese spread on whole wheat crackers.

Individual serving-sized packages of low fat yogurt, cottage cheese, or yogurt smoothies.

Baby carrots, celery sticks, or apple slices with dips made from yogurt or low fat sour cream.

Mini-burritos made with rice and black beans or refried beans in a tortilla with tomato salsa. These can be heated or eaten cold.

Baked chips or pretzels are a better choice than high-fat potato chips or cheese snacks.

Drinks made from water with a splash of cranberry, peach, grape, or other fruit juice are healthier than sodas. Excess consumption of pure sugar-laden juices can increase the risk of obesity.

Whole grain bagels topped with cream cheese-vegetable spread.

Air-popped popcorn flavored with a sprinkling of Parmesan cheese.

Low fat cheese cubes and seedless grapes make a delicious side dish for sandwiches or wraps.

Cold strips of grilled chicken with honey mustard dip.

Dried cranberries or cherries are a sweet alternative to raisins.

Quesadilla slices made with cheese and chicken or vegetables.