Nutrition Expert, Sports RDN, Speaker, Author, Boy Mom, Runner
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Articles by Tara Gidus
Simple Ways to Beat Fatigue
If you’re fighting the urge to bed rot, you’re not alone. Banish fatigue and get back in the game with these helpful tips. Ways to Fight Fatigue When you’re in a slump it can be tempting to reach for high-sugar, high-carb fixes. What your body really needs is healthy foods like fruit, vegetables, whole grains, lean protein, beans, and seeds. Start the day off right with a low-sugar, low-fat breakfast. Try this breakfast bowl.
Simple Ways to Beat Fatigue
Search form Winter weather got you down? If you’re fighting the urge to hibernate, you’re not alone. Banish fatigue and get back in the game with these helpful tips. Ways to Fight Fatigue Eat Right for Energy When you’re in a slump it can be tempting to reach for high-sugar, high-carb fixes. What your body really needs is healthy foods like fruit, vegetables, whole grains, lean protein, beans, and seeds. Start the day off right with a low-sugar, low-fat breakfast. Try this breakfast bowl.
7 Ways to Beat Fatigue
Winter weather got you down? If you’re fighting the urge to hibernate, you’re not alone. Banish fatigue and get back in the game with these helpful tips. Eat Right for Energy When you’re in a slump it can be tempting to reach for high-sugar, high-carb fixes. What your body really needs is healthy foods like fruit, vegetables, whole grains, lean meat, beans, and seeds.
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More Mindless Eating
Did you know that we make 250 food decisions every day? All of that decision making requires a lot of self discipline and self control to choose the right foods and to control your portion and push away.Did you know that we eat an average of 92% of what we serve ourselves? So if you serve yourself oversized portions, is it any surprise that you overeat?The mindless decisions we make daily about food are what lead to mindless eating .
Wasteful or Waist-Full?
Which would you rather have? Being married to a dietitian isn't always the easiest job in the world. My husband Stephen has really been working lately on his portion sizes and I have been encouraging (nicely) him to not finish everything on his plate and to eat from smaller plates at home.We were chatting about his progress and he told me that he is having a problem with guilt.
Mindless Eating
What can we do to eat more mindfully? How often do you eat in the car? In front of the TV? Have you ever eaten a bag of chips or started a pint of ice cream, only to realize that you consumed the whole container?"Mindless Eating" is the name for eating when you are not completely aware of the portion that you are eating. Dr. Brian Wansink at Cornell University has written the book called Mindless Eating and has a website to go with it, too.I found two of the studies he did fascinating.
New Research on Children's Obesity Risk
Two new studies I saw this week peaked my interest. One study was in the June issue of the American Journal of Clinical Nutrition and showed that women who gained too much weight during pregnancy may increase their children's risk of becoming overweight or obese.
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More Vitamin D for Kids
The American Academy of Pediatrics (AAP) announced today that they are recommending an increase in the amount of Vitamin D for all children.Vitamin D is an important nutrient that works together with calcium in the formation of strong bones. Rickets is a disease that is characterized by "soft bones" and was more common in children before milk was fortified with Vitamin D.
Olympic Appetite
Have you heard the story about Michael Phelps and what he eats? He reportedly said that he eats as much as 10,000 - 12,000 calories per day in the form of greasy eggs, pasta, and pizza. While I don't doubt that he has incredible caloric needs to keep up with the demands of his metabolism and intense exercise, I find it hard to believe that he eats that much every day. At 6'4" and 190 pounds of pure muscle, he probably needs at least 3,000 calories or more if he just sat in a recliner all day.
Full Disclosure in California
New York City led the charge in requiring chain restaurants to post calorie information on menus and on indoor menu boards. Now the entire state of California is following suit. Starting January 1, 2011, all restaurant chains with 20 or more locations need to post the calorie count for their food and beverage items.
Skyrocketing Food Prices
If you think food prices are out of control, you are right! And watch out...it is probably going to get worse before it gets better. The rise in food prices is the highest rise in 28 years! Officials of the U.S. Department of Agriculture said that this year's increase in the price of cereals, baked goods, sweets and poultry will be higher than it expected a month ago because of sharply accelerating costs for grain and fuel.
Water Intoxication Death
I heard a story this week on the news that always upsets me. A 17 year old football player in California died earlier this month and the coroner's report stated that he died of electrolyte imbalance from drinking too much water during practice.Hypo means low and natremia means blood sodium. Hyponatremia happens when someone drinks too much water and their brain swells. It happens very infrequently, but at the same time is very serious when it does happen.
Dear Diary
A very interesting new study in the August issue of the American Journal of Preventive Medicine found that people who kept a food diary lost twice as much weight as those people in the study who did not keep a record. The researchers state that the simple act of writing down what you eat encourages consuming fewer calories.Keeping a record of what you eat doesn't need to be elaborate. You can simply write down what you eat in a notebook or on your computer.
Sweet Morning
Consumer Reports just released a comparison of children's breakfast cereals and offered a ranking of them. The cereals were examined based on calories, sugar, sodium, fat, and nutrient quality.You can read the part of the report here. I did read the entire report and a few things I found interesting:58% of "children's" cereals are consumed by adults. The leprechaun is obviously charming more than just the kids.
Fit but Fat?
This has been an age old question: Can you still be "fit" even though you are overweight? A new study infound that even though people they studied were overweight, more than half of them did not have very much risk for heart disease.The researchers found:It is really difficult to just look at weight when assessing risk of heart disease and not pay attention to other factors. The researchers did find that many of the normal weight people with risk factors smoked and didn't work out.
Back to School Breakfast Ideas
It is Back To School time for kids all over the country and there is no better way to start the day than with a nice healthy breakfast! I know you have heard it before, but it is so true! Kids who eat breakfast tend to concentrate better and have more energy to face the day. What is ideal for breakfast? Here are some tips.Always have a mix of carbs, protein, and a bit of fat.
7 Secrets to Lasting Weight Loss
Here are the 7 Secrets to Lasting Weight Loss: The successful losers consumed between 1,300 and 1,680 calories with 25% fat on average. Eat at least 4-5 times per day and be consistent day to day. That means small meals and healthy snacks in between. The average person in the database exercises for 60-90 minutes per day at moderate intensity. They average 11,000-12,000 steps per day (or 6 miles). Weigh at least weekly and even daily. Do not watch more than 10 hours of television per week.
Shake the Salt Habit
Do you love salty snacks but worry about getting too much sodium?
Heavy Teens Face Liver Disease
I read a disturbing article in USA Today the other day about teenagers who are overweight who have such severe liver damage that they may require liver transplants. It is estimated that as many as 10% of all children and half of obese children have some form of liver disease.When we usually think of cirrhosis of the liver, we usually think of alcoholics or people with hepatitis. The overweight children develop what is called 'fatty liver' which can then lead to cirrhosis.
Summer Olympic Games
Have you been watching the Olympics? We are only 2 days into it, but I am already inspired! I watched the opening ceremony Friday night and was awed by the huge number of amazing athletes. I love hearing the personal stories of the athletes. It is incredible to think about the time, energy, and dedication it takes to be an Olympian.I have also listened with interest to the reports of banned substance testing.
High Calorie Kid's Meals
The Center for Science in the Public Interest released a report this week on the food offered on children's menus at 13 major chain restaurants.Shocking results93% of the choices exceeded the recommended calories for children aged 4-845% exceeded saturated fat levels86% exceeded sodium levels Some of the worst were:Burger King Big Kids meal with double cheeseburger, fries and chocolate shake had 910 caloriesKFC's Laptop Meal of popcorn chicken, baked beans, a biscuit, Teddy Grahams and fruit...
Teen's Friends Affect Weight
Childhood and teen rates of overweight and obesity are on the rise, and studies are trying to find correlations to see what we can do about it.A new study in the Journal of Health Economics found that the weight of a teen's friends was directly correlated with their own weight. Teens with obese parents also tend to be overweight themselves.The researchers found that eating patterns, diet, and exercise were all influenced by who the teens hung out with most.
More Than Tomatoes in Salmonella Outbreak
Now added to the suspect list: Still on the list: A few new foods have been added to the investigation around the salmonella outbreak in the US. Since April there have been 943 cases in 40 states of the same salmonella strain (salmonella saintpaul).
Please Present ID
So here is my plea to all caterers, restaurants, and even potluck dish providers: My husband came home last night from a catered dinner and was frustrated because he had no idea what was in the food he was served.
Jalepenos Not Tomatoes
I feel sorry for all of the tomato farmers out there who lost millions of dollars collectively because of the recent salmonella tomato scare. Now the FDA is thinking that tomatoes were not the culprit, but rather peppers.The FDA announced earlier this week that a jalapeno pepper tested positive for the Salmonella Saintpaul strain that caused the outbreak. They never did find a tomato that tested positive.
Nuts During Pregnancy and Risk of Asthma
Photo of Basil Gidus and Dusty Dog courtesy of Tara Gidus Now that I have a little boy (see picture of Basil, 15 months), I am always interested in studies that look at diet during pregnancy. A recent study in the Journal of Respiratory and Critical Care Medicine looked at the diet of women when they were pregnant and the risk of asthma in their children.
Overweight to Pay Extra for Insurance
Alabama has the second highest rate of obesity in this country at 30.3% of all in the state obese. Because of this, the state has started a new program with it's state employees.Alabama will be the first state to charge overweight state workers who don't work on losing weight. The state is offering free health screenings and giving employees a year to see a doctor (for free), get into wellness programs, or work on their own to improve their weight, blood pressure, cholesterol, and blood sugar.
Seeing Pink
Are you seeing pink ribbons everywhere? Well, it is October....which means it is Breast Cancer Awareness Month!Cancer is such a difficult disease to think about prevention because we really don't know the cause and we definitely don't have a cure. The best advice I can give on prevention from a nutrition perspective is to eat a plant-based diet.
Obama Too Fit to be President?
I read an article on Friday in The Wall Street Journal that talked about Barak Obama and the fact that he is lean. The article quoted someone saying they "won't vote for any beanpole guy" and the article speculated that because over two thirds of our country is overweight or obese that people may not vote in a thin president. I am in SHOCK!I cannot believe that people would not vote for someone simply due to the fact that they maintain a healthy weight. Barak Obama is thin, but he is not too thin.
Calories Posted on Menu Boards NYC
It has been a very weeks since the ruling went into effect in New York City that all restaurants with 15 or more outlets (chains) were required to post the calorie content on their menus.Does anyone from NYC have stories to share on how this has impacted your choices?One friend told me that her boyfriend walked into Burger King intending to get a quick bite and after seeing the calories on the menu he walked right back out.
All American Makeover
With the 4th of July right around the corner, you are probably going to be eating some of your favorite All American treats. Unfortunately, America is known for foods high in fat, sugar, calories, and sodium.Try these ideas to make over your favorite All American Treats:Always do a single crust and sprinkle a few toasted walnuts on top instead of the double crusted pie.
Going Greek
Look for these brands: I have been a fan of yogurt for many years, but it seems like yogurts are getting more and more sweet. And the cause for this sweetness is either large amounts of sugar or artificial sweeteners.
Way to Go Congressman Ric Keller
How did he do it? Have you seen members of Congress lately? They are losing all over the place...pounds that is! Congressman Ric Keller from the 8th Congressional District in Orlando was a client of mine a few years back (he has given me permission to disclose the fact that I worked with him.) When I met him, he was about 250 pounds. He now will proudly tell you that he has lost nearly 100 pounds.
Healthy Hearts in Tots
The American Academy of Pediatrics released a new report recommending cholesterol screening in children and adolescents with a family history of high cholesterol or heart disease. Previously, most doctors did not start screening for cholesterol until adulthood.
Slice Up the Tomatoes
The FDA has officially lifted the warnings on tomatoes! Hooray!As you probably know, the FDA had a warning against eating certain tomatoes for risk of salmonella. The outbreak sickened 1,200 people in 42 states with over 200 of those hospitalized. They never did find signs of the salmonella strain on actual tomatoes, but they insist that the investigation pointed to tomatoes and think there were tainted tomatoes even though none tested positive.
Get Ready to Welcome Stevia
Have you heard of Stevia? If not, you are about to start seeing it on grocery store shelves and very likely in soft drinks very soon.Stevia is a natural , very powerful sweetener that is calorie-free. The plant has been used in Latin America and Asia for many years. In the US, it has been available, but it was labeled as a "dietary supplement" instead of a sweetener. But that is all going to change.
Food & Nutrition Home Tab
The effective management of food intake and nutrition are both key to good health. Smart nutrition and food choices can help prevent disease. Eating the right foods can help your body cope more successfully with an ongoing illness. Understanding good nutrition and paying attention to what you eat can help you maintain or improve your health. Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day.
Vote for Healthier Fast Food
Long John Silver's announced yesterday that they are rolling out a new menu that includes fish that is grilled and not deep fried. The new menu will be called "Freshside Grille" and will be lower in fat and calories than the fried offerings. They will have grilled Pacific salmon, grilled tilapia, shrimp scampi, mixed vegetables, and seasoned rice. Expect to see it near the end of this month. The salmon has 150 calories while the tilapia and shrimp have only 110 calories each.
Chicago Chocolate
I am in the Windy City for the American Dietetic Association's Food and Nutrition Conference that begins today. I arrived a day early to spend with my friend. We wanted to do something a little different, so we found the Chicago Chocolate Tour ! Even though I am a dietitian, I can appreciate the incredibly good taste of chocolate.
Caffeine and Breast Cancer
Since we are still in Pink Month ( Breast Cancer Awareness) I thought I would write another blog about a new study in Archives of Internal Medicine on caffeine and breast cancer risk.Many women who have fibrocystic breast disease have noticed that their symptoms got better when they removed caffeine from their diet.
Nutrition Trends
I just returned from the American Dietetic Association' s Food and Nutrition Conference in Chicago! What a wonderful conference full of all kinds of information! I will probably post blogs about different things I learned for the next few days.One session I found especially interesting was a report on a Nutrition Trends Survey that the ADA conducts every few years.Here are some highlights:Where do people get their nutrition information?
Obama vs McCain: Which Will Be Better for Health?
The debates are heating up between the two Presidential candidates, Barak Obama and John McCain. While there are many issues to discuss, I would love to hear your opinion on the following:Which candidate will be better for the health of our nation and why?You can review their policies on healthcare coverage to help think about your decision, but you can also think about other issues that contribute to our health other than healthcare.Post a comment.
Fake Chocolate?
I was quite disturbed last week while watching the TODAY show and the story on how Hershey is removing the cocoa butter and replacing it with vegetable oil in many of it's chocolate confection products. Remove the cocoa butter? Isn't that what gives chocolate it's rich taste? Why would you do this? The reason....I am sure you guessed comes down to money. Vegetable oil is much cheaper than cocoa butter, so they made the change and hoped you wouldn't notice. But you did.
Weighing in for School
New York is the latest state to join 12 other states (Arkansas, Texas, California, Florida, Delaware, Illinois, Iowa, Missouri, Pennsylvania, South Carolina, Tennessee, and West Virginia) in requiring students to get their height and weight measured. New York is adding this to the student health certificate which is mandatory for attendance at New York schools.The state health commissioner, Dr. Richard Daines, was quoted as saying, "Whatever you can measure, you can improve.
Small Packs Trick Dieters
Let me just start with saying that I love and hate these little "100 calorie packs" that have infiltrated every aisle of the grocery store. I love them because they help people control portions (or so I thought). We have learned as Americans that we cannot control our portions ourselves, so buying a smaller package is one way to control portion.I dislike them for more reasons.
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Pumpkin Power!
Talking about Halloween yesterday put me in the mood for one of my favorite fall flavors - pumpkin. Pumpkins aren't only "gourd-eous" (hee-hee), they're nutrition powerhouses - and they don't even need to be fresh. I call this smoothie "liquid pumpkin pie" and I love it! I blend a half cup of canned 100% pumpkin (the only ingredient is pumpkin) with three quarters cup vanilla soy milk, 1 teaspoon pumpkin pie spices (a blend of cinnamon, ginger, nutmeg and allspice), and about 7-8 ice cubes.
Feeling a Cold Coming On?
I have not posted very much this week because I was on vacation earlier in the week and then I got sick! I have hardly been able to function the past 3 days with a terrible cold. Part of me feels like I should be exempt from getting sick because of my healthy lifestyle. I eat right, exercise regularly, take my vitamins and eat high antioxidant foods and supplements. Doesn't that mean I should never get sick?
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