Archive for category: Tips

How to Navigate Holiday Eating

Holiday eating begins with Halloween and continues through New Year’s Eve. With so much delicious food and drinks around, how can health be prioritized? As a Registered Dietitian, I am going to share six holiday eating tips to stay balanced, and to remind you to stay positive throughout the season!

1. Meal Plan

If possible, plan healthy meals and snacks for the rest of the week to give yourself the flexibility to indulge during a holiday celebration. Keep your pantry, fridge, and freezer stocked with “go-to” healthy items like canned tuna, pasta sauce, nut butters, whole grain crackers, oats, and plenty of fruits and vegetables. (Check out our FFC nutrition page for more tips on how to stay on track with a healthy lifestyle when you don’t have time to meal prep!)

It is also important to remember that one indulgent meal on a holiday won’t undo all your efforts toward a healthy lifestyle. Try to celebrate the day rather than the season with indulgent foods and beverages. If you do indulge more than you planned, however, just give yourself grace and move forward!

2. Avoid skipping meals

Skipping meals can make it much harder to use portion control during celebrations. You’ll feel your best and be more in control of your food choices on a holiday if you stabilize your blood sugar throughout the day by eating a couple of times before your holiday parties. Earlier in the day, I like to have a meal with lean protein, healthy fats, non-starchy vegetables, and some quality carbohydrates.

For example, on the morning of Thanksgiving, I like to start my day with an egg or egg white omelet for protein, topped with sliced avocado for healthy fats that help keep me full. I add peppers, mushrooms, onions, and spinach for non-starchy vegetables, which not only keep me full but also provide essential vitamins and minerals. I round out the meal with fruit, which gives me a quality carbohydrate boost and great energy. Since I usually don’t eat much fruit during the Thanksgiving meal itself, I try to add one or two cups of fruit into my day for balance.

3. Prioritize exercise

Exercise to balance your choices, but don’t view it as a form of punishment. Try to focus on exercise as a stress reliever rather than simply a way to burn off that extra piece of pie. A negative mindset around your workout routine can make it difficult to enjoy exercise at all. A regular workout schedule, with at least 150 minutes of moderate-intensity physical activity per week, is recommended for overall health and well-being. Even if you’re busy, try to fit in a 10-minute walk or some light stretching; anything is better than nothing! The goal is to move your body and find exercises you enjoy. For extra motivation and accountability, consider scheduling a personal training session on or after Thanksgiving to help keep you on track.

4. Make healthy swaps

There are many ways to make easy, healthy food swaps over the holidays. For example, you can limit the amount of gravy you use, avoid eating the skin on the turkey, or serve your dressing and sauces on the side of the food so you are more in charge of how much you’re having. You can also start your meal by taking small spoonfuls to try the food, and go back for seconds if you decide you’re still hungry. For one of my clients’ Thanksgiving meals, their family is cutting all recipes in half to avoid excessive leftovers following the Thanksgiving meal! With any leftovers you do have, look into tasty, healthy recipes to make with them.

5. Take time to savor your food

Studies show that not paying attention to what you eat can disrupt your hunger and fullness cues, and you won’t enjoy the meal as much if you’re not fully engaged. It takes about 20-30 minutes after finishing your meal to recognize fullness, so try to pace yourself by putting your fork down between bites and sipping water throughout. For desserts, use the “Three-Bite Rule”: the first three bites are typically the most enjoyable and can help with portion control, making the dessert experience more satisfying.

Remember to honor your hunger by checking in throughout the day, especially before a meal, and asking yourself, “How hungry am I? What do I want to eat?” As you eat, observe your fullness non-judgmentally—did you reach a comfortable satiety, or did you go past it, and by how much? Eating past the point of fullness happens, and that’s okay. Learning to be mindful about your hunger cues is a step in the right direction.

6. Drop the negativity, guilt, and shame

We all overeat from time to time. Just brush yourself off and move forward! Practice positive acceptance: if you overeat, simply acknowledge it and move on. Delicious food can be comforting, and comfort is what we all strive for over the holiday season!

Holidays are meant for spending time with family and friends and for being Thankful for all of the blessings we have. My goal of this article is that you take a couple of these tips that are most important to you and write them down before the special occasion. Keep in mind though, if things didn’t go as planned, don’t be too hard on yourself! Remember no one is perfect, and one day will not ruin all of your efforts for a healthy lifestyle.

Blog by: Alicia Edwards, MS, RDN, LDN

Got Questions About Sugars And Sweeteners? We’ve Got Answers.

Are you confused about which sugars are “healthy” or which sweeteners are “safe” to consume? Are you wondering what about the difference between the two types of sweetness? If curiosity is calling, this blog is for you! We will address non-nutritive sweeteners, sugars and added sugars, and where to look on Nutrition Facts Label. In addition to defining these terms, we will delve into the “why” behind each sweetness and the impact they have on our health, specifically our gut-brain axis and our gut microbiome.

Defining Non-Nutritive Sweeteners

First, “non-nutritive sweeteners” is the umbrella term for artificial sweeteners, sugar alcohols, and novel sweeteners. Like the name implies, these sweeteners have no nutrients, which means they are also a zero-calorie option. Artificial sweeteners are chemically derived and made in labs. Examples include aspartame, sucralose, saccharin, and acesulfame potassium.

Similarly, sugar alcohols are made through chemical modification of sugar (glucose) or less likely by way of fermenting natural sugars from fruits and vegetables (fructose). Examples of sugar alcohols include erythritol, xylitol, sorbitol, and isomalt.

Lastly, novel sweeteners are still non-nutritive, but are derived from natural sources. Usually, they are less processed than artificial sweeteners and sugar alcohols. Examples of a natural sweetener are
allulose, monk fruit, stevia, and tagatose.

Impact of Non-Nutritive Sweeteners on Our Health

Now, we will dive into how these non-nutritive sweeteners impact our health. Let’s follow an ice cream treat made with sucralose from the time it touches our tongue to the moment our body registers what fuel it’s being given. Our taste buds initially sense the sweetness but do not have the complexity to know if it is derived from sugar or a sweetener.

One long nerve called the vagus nerve connects our brain and our gut and acts as a telephone line so the two can constantly communicate. Once the brain identifies sweetness of the ice cream, it sends a message to our gut which has specialized cells that tell whether the sweetness is real sugar or something artificial, and if there is any nutrient value associated with the sweetness. Then, the gut sends a message back with a stamp of satisfaction or a stamp of disapproval. The specialized cells in the gut are unsatisfied with a non-nutritive option and would prefer the real sugar to satisfy a sweet craving.

According to recent research from August 2022, all the non-nutritive sweeteners are generally regarded as safe by the FDA; however, some may be worse for our health than others. It was found that saccharin and sucralose may impact blood sugar more than we initially thought, and that the artificial sweeteners change our gut health by stripping our gut of healthy microbiota. This is seen when artificial sweeteners are consumed regularly in as little as 2 weeks. If selecting a non-nutritive sweetener, opt for a novel sweetener like stevia or monk fruit.

Pros and Cons of Non-Nutritive Sweeteners

Pros:

Sweet taste without increasing energy intake
Minimally affects blood sugar for people with Type 2 Diabetes (except maybe sucralose and saccharin)
Do not increase the chances of developing dental cavities

Cons:

Provides no nutritional value
Negatively impacts and/or alters gut health
May lead to inadequate calorie intake
Not a 1:1 substitute for sugar

Defining Sugar & Added Sugar

Second, total sugar encompasses both natural sugar and added sugar. Both are nutrient-dense and some are more beneficial for our health than others. First, natural sugars are found in whole, unprocessed foods like fruits (fructose), dairy (lactose), and 100% honey, maple syrup, and agave (fructose/glucose). These foods provide energy in the form of carbohydrates so they are calorie-dense and are packed with vitamins and minerals.

Added sugar includes natural sugars or naturally derived sugars(like sucrose or table sugar) that have been added to foods during processing, cooking, or before eating. Added sugars are often found in coffee drinks, candies, sodas, baked goods, and sports drinks. However, when we read the ingredients list on a food item and the only sugar ingredient is honey, it will still be reflected on the Nutrition Facts Label as an added sugar because it was not originally a part of the food item.

Look at the food label below. In this product, the total sugars are 12g and the added sugars are 10g. This means that in this food product 2g are naturally occurring and 10g were added at some point during processing, regardless of if the 10g comes from honey or from table sugar. Work with your Registered Dietitian to determine the amount of added sugar that’s best for your body.

Impact of Sugars on Our Health

Let’s follow that same ice cream treat from above to our gut, but this time it is made with real sugar. Again, our taste buds can’t tell the difference from real and artificial foods, but they know there is something sweet. This is where the brain takes over and sends a message down the vagus nerve to the gut to see what the consensus is: real or not?

The gut solves that this is real sugar and that the body is going to get some nutrients from this sweetness. It is satisfied and sends approval back to the brain.

Regarding our gut health when we eat sugar, a few studies shows that our gut is not altered as much when we eat real sugar versus artificial sweeteners. If we continue to eat high amounts of sugar consistently, then our healthy gut microbiota will start to die off; however, eating moderate amounts of real sugar most of the time will not impact our gut health negatively.

Pros and Cons of Sugar

Pros:

Our bodies run on sugar (glucose) for energy
Natural sources have antioxidants and nutrients like fiber, vitamins and minerals
Useful for baking
Adds desire to our diet

Cons:

Added sugars can sneak in easily throughout the day
Too much sugar can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, elevated triglycerides, obesity

Key Takeaways

Choose whole foods first for a sugar fix (i.e., sugar from sources like fruits, dairy products, 100% honey and maple syrup)
Keep added sugars to less than 10% of total daily calories or about 24g/day
Remember, sweet cravings are only truly satisfied through sugar intake, not with artificial sweetness
Artificial sweeteners are non-nutritive and affect gut microbiome more easily than sugar
The artificial sweeteners sucralose and saccharin may contribute to glucose intolerance
If opting for artificial sweeteners, choose a more natural source like stevia or monk fruit and focus on more probiotic foods to build gut health and prebiotic foods to maintain gut health
Read the Nutrition Facts Label for total sugars, added sugars, and ingredients

References

Post written by FFC Dietetic Intern Leah Kostos.

Woman drinking water out of a water bottle outside

Optimizing Your Metabolism With Nutrition, Lifestyle And Physical Activity

Metabolism is a tricky topic. Every day, whether I’m seeing clients at FFC, talking to friends or getting served a targeted Instagram post, I hear/see the words metabolism or hormones. It’s hard to pinpoint exactly how each individual person’s metabolism works, and in the field of nutrition, research is always ongoing.

Metabolism is complex and various factors impact it. While we can’t control all factors that impact our metabolism, we may be able to address some and ultimately optimize the way our metabolism works through nutrition, lifestyle and physical activity.

What Is Metabolism?

Metabolism refers to how your body stores and uses energy from food. It’s how your body works to break down nutrients into their simplest form for transport into cells.

Here’s a quick breakdown of the function of how your body utilizes (or metabolizes) energy:

The body breaks down macronutrients into their simplest form for transport to your cells

Carbohydrates → glucose

Protein → amino acids

Fat → fatty acids

Growth and maintenance of muscle
Break down of fat stored in the body

Factors That Impact Your Metabolism

When it comes to factors that have the biggest impact on our metabolism, it really boils down to three things:

Metabolic Rate
Hormones
Nutrients

Metabolic Rate

Metabolic Rate refers to the total amount of energy expended each day and is determined by three main components:

Basal metabolic rate (BMR)
- The amount of energy we use at rest. Although it may not seem like you’re doing any active work, your body is working hard to keep the heart pumping, build and repair cells and make sure all the organs are functioning properly. BMR actually accounts for about 50 – 80% of our daily energy expenditure.
- So, what determines BMR? It can be influenced by a combination of genetics, body size, lean muscle mass, age, gender, hormonal balance, environmental temperature, how we eat and drug use.
Thermic effect of food
- The energy used by the body to digest, absorb, transport and store nutrients.
Physical activity
- Energy used during physical movement
- Varies depending on how much energy is used each day

Hormones

Metabolic functions are controlled by hormones. Hormones control:

Hunger
Motivation
Focus
Well-being
Fat and muscle storage and breakdown

The key is to strike the right balance of hormones, otherwise, regular metabolic functions can be disrupted. Some common hormones that impact our metabolism are thyroid hormones, ghrelin, leptin, testosterone, estrogen, human growth hormone, insulin, and cortisol.

Nutrients

Outside of energy in, energy out, what you eat and how much you eat may impact your metabolism. Different nutrients may impact the hormones that dictate how your metabolism runs.

The following are macronutrients and foods that may impact your metabolic hormones:

Sugar: excess amounts can cause deregulation of metabolism and sex hormones
Fiber: regulates blood sugar and helps avoid hunger
Omega-3 fatty acids: act as metabolic messengers that signal use of fat for energy
Protein: decreases sensations of hunger, improves energy and limits cravings
Water: helps control hunger by creating sensation of fullness
Tea: may have fat-burning effects; can help reduce stress and relax nervous system
Coffee: can increase stress hormones and increase blood sugars
Sweeteners: may increase hunger, causing release of fat-storing hormones
Cacao (100%): can help with feelings of satisfaction, motivation and provide energy
Alcohol: can slow down metabolism of fat and cause dehydration

Micronutrients that are involved in making your metabolism work at its optimal level are:

B Vitamins: essential for energy metabolism (FOOD SOURCES: meat, seafood, eggs, poultry, legumes, milk, leafy green vegetables)
Vitamin D: may help control blood sugar (FOOD SOURCES: salmon, mackerel, egg yolks, beef, liver, fortified milk, some mushrooms)
Calcium: may help control blood sugar (FOOD SOURCES: dairy products, yogurt, sardines, beans and lentils, leafy green vegetables)
Iron: vital for cell functioning and hormone production (FOOD SOURCES: meat, beans, fortified cereals, brown rice, nuts, tofu, leafy green vegetables)
Magnesium: needed for chemical reactions that produce energy (FOOD SOURCES: nuts, seeds, legumes, spinach, bananas, whole grains, potatoes)

Optimizing Your Metabolism Through Nutrition And Lifestyle

While there are many things you can do to help regulate and balance out your hormones so that your body’s metabolism can run as smoothly as possible, here are my top 6 to get started:

Watch the amount of starchy/sugary foods at meals to ensure blood sugar is regulated and doesn’t cause an imbalance of other metabolic hormones
Eat healthy fats to support fat metabolism
Eat lean protein or plant-based protein
Try weight training and high intensity interval training workouts to help with fat metabolism
Get 7 – 9 hours of sleep – this allows the body to rest, regenerate and reset hormonal balance
De-stress – stress can increase energy metabolism but too much stress can stimulate increase of cortisol, and excess cortisol can suppress testosterone, which may cause a decrease in muscle mass and metabolism and lead to extended insulin release and increased fat storage

Here’s Where To Start

That was a lot of information, I know, but metabolism is really complex. If you feel like your metabolism has changed or you are simply looking for where to start, the first thing I recommend is making sure you are feeding your needs. So if you’re working out, that means making sure you’re eating enough to support those workouts and daily activities.

The best way to figure out how much energy you need is through indirect calorimetry – which is a method used to measure how your body is converting oxygen to carbon dioxide (aka – how your body is metabolizing energy). It’s used to measure your energy expenditure (or, calories “burned”). If you want to know more about how to do this, FFC offers a Resting Metabolic Rate Test. Once we figure out the current state of your metabolic rate, we can talk about what you’ve been doing in terms of lifestyle, physical activity and nutrition that may be impacting your energy expenditure and metabolic hormones.

The process is ongoing, but taking metabolism from all angles, bit by bit, can help optimize it for your needs.

Post written by FFC Registered Dietitian Kathy Chung.

How To Enhance Your Longevity Through Nutrition

In 1950, life expectancy in the United States was between 60-70 years of age. In 2015, it was between 70-80 years of age. The global average life expectancy increased from 46 years to 71 years over that same timeframe. This might not be new information to most – people are living longer.

These increases in life expectancy have helped us in many ways. We’re getting to see grandkids start their careers and their own families. We’re spending more time at retirement age, some of us shifting from our careers to enjoy hobbies and slowing down. But there is a difference between lifespan and healthspan. Are we living the fullest life in older age? Are we maximizing this extra time and feeling great during it? According to the American Heart Association, “healthspan—aka the number of years a person can expect to live in relatively good health, free of chronic disease and disabilities of aging—is currently 66 years.” This means there’s a several year difference in merely living and in thriving.

This difference can’t be explained by just one factor, and will vary based on social determinants of health such as race, socioeconomics, and location. However, when it comes to nutrition, there are a few specific things we can do to increase our own healthspan, and I’ll dive deeper into each one in this article:

Eating more whole foods and less ultra processed foods
Maintaining (or building) muscle mass as you age
Reducing alcohol intake

Eating more whole foods and less ultra-processed foods

As Michael Pollen said best, “Eat food, not too much, mostly plants.” The basis of nutrition really is as simple as that, but that doesn’t mean it’s easy! Our fast-paced society lends much better to foods that have been ultra-processed, such as packaged snacks, restaurant meals and sugary drinks.

Ultra-processed foods are those that have been changed in a way that takes away important nutrients (think white bread) or adds ingredients that are poor for our health (think of the laundry list of ingredients that you can’t understand on some food labels). By consuming more whole foods and less ultra-processed foods, you’re providing your body with fiber for optimum gut health (which leads to brain health, immunity, and more!), micronutrients to make sure your body machine is working properly, and water to hydrate you. Here are some tips on how to incorporate more whole foods easily into your day:

Buy nature’s convenience foods such as bananas, apples, pears, carrots and celery and keep it on the counter or at eye level in the fridge.
Let the grocery store do some of the prep for you such as pre-made guacamole and hummus, hard boiled eggs, pre-chopped vegetables, and Sargento’s Balanced Breaks portioned snacks.
When eating out with friends or family, choose a protein source (chicken, fish, eggs, beans, turkey) paired with vegetables (baked potato, side salad, roasted seasonal vegetables). These options tend to have less processed carbohydrates and keep you full for longer!

Maintaining (or building) muscle mass as you age

It is never too late to start an exercise routine! The recommendation for optimum health is 150-220 minutes of moderate to intense activity every week. I also recommend that you incorporate strength training 2-3 times a week. This is because exercise isn’t only good for our heart, it’s also a chance to build or maintain muscle mass, which has been shown to protect our bones, keep us at a healthy weight and increase healthspan as we age. In addition to exercise, incorporating enough protein throughout the day will help in this goal. Here are some tips on how to easily eat enough protein:

Aim for a serving of protein at least 3 times per day. This can come from meat, seafood, legumes, nuts, seeds or dairy products.
Have ready-to-eat protein available at home, such as plain Greek yogurt (if you absolutely need a flavor, try Siggi’s or Chobani – less sugar!), canned tuna or salmon, hard boiled eggs, nuts and seeds, roasted chickpeas, hummus or pre-made protein shakes (Fairlife is a great option).

Reducing alcohol intake

Alcohol inhibits absorption of nutrients (specifically thiamin, vitamin B12, folic acid, and zinc), disrupts sleep quality, and may lead to malnutrition and increased risk of heart disease, stroke, type 2 diabetes and several types of cancer. It’s no wonder, then, that it can significantly decrease our healthspan! For most people, it is okay to drink alcohol in moderation, however I suggest listening to your body on how you feel the next day and if you need to reduce your intake. Here are some tips on how to reduce your alcohol intake:

Hydrate while drinking alcohol! For every alcoholic drink, aim for 1-2 glasses of water in between. This will help keep you hydrated and overall drink less alcohol in the given timespan.
Try non-alcoholic alternatives such as club soda with a splash of lime or grapefruit juice, non-alcoholic beers or iced tea.
Extend your alcoholic drinks by adding LaCroix or Spindrift to cocktails, sparkling water to cold wine or simply sipping slower!
Find other activities to socialize with friends and family. Some of my favorites are going on walks, grabbing coffee or tea and taking a class to learn something new together.

Increasing your healthspan does not need to be complicated! Choose 1-2 of these ideas to start this week, and slowly build them into your lifestyle. Let us know how it’s going on Instagram & reach out to Amy for a complimentary discovery session to learn more about how to feel your best, no matter your age!

Resources:

https://ourworldindata.org/life-expectancy#twice-as-long-life-expectancy-around-the-world

www.heart.org

Post written by FFC Registered Dietitian Amy Carson, RDN, LDN, CPT.

10 Tips To Help You Conquer Emotional Eating According To A Registered Dietitian

Do you struggle with eating too much or eating less healthy food when you’re bored, stressed or anxious? Here are 10 tips to help you get a handle on emotional eating.

1. Keep A Food Diary

Be sure to write down what, when, how much you eat, how you’re feeling and how hungry you are. This can help you to figure out if there is a connection between your mood and food intake.

2. Tame Your Stress

Instead of turning toward food, find stress relief by practicing yoga, meditation and/or deep breathing.

3. Check In With Your Hunger

Are you physically or emotionally hungry? If you just ate a couple hours ago and don’t have a growling stomach, you may not be hungry and you may just be thirsty. Drink some water and see if the craving passes.

4. Get Support

Do you have a good support system such as friends or family? If you’re lacking support, this may be a reason you’re turning toward food to cope. Find a support group or seek out the help of a registered dietitian to help you figure out an appropriate eating plan that fits your needs best.

Email nutrition@ffc.com with your FFC club location and availability, and one of our RDs will reach out to you to schedule a 15 minute complimentary discovery call with you (we even accept BCBS, United and Cigna PPO for visits!).

5. Fight Boredom

Instead of eating just to pass time, take a walk, watch your favorite show, play with a pet, call a friend or read a book.

6. Take Away Temptation

If you’re someone who likes to endlessly eat potato chips or cookies when you’re stressed or bored, avoid buying foods that are triggering for you. Instead treat yourself once-twice per week to a dessert, some pizza or a burger + fries/chips. Also, if you’re feeling emotional, postpone your grocery trip so that you’re less likely to buy tempting foods.

7. Avoid Deprivation

When people try to lose weight it can lead to eating too few calories, eating the same meals often and restricting yourself from having treats. This can cause you to crave food even more. Try to eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety in your diet to help curb cravings.

Not sure how much you should be eating to support your health goals? Resting metabolic rate (RMR) testing is recommended for you to figure out exactly how much you should be eating per day. Any FFC dietitian can perform this test for you and provide you with a meal plan that meets your nutritional needs.

8. Have Healthy Snacks

If you feel the urge to eat between meals, have something with fiber (ex. fruit, whole grain popcorn) + something with protein/fat (ex. nut butter, eggs, Greek yogurt) to help fill you up.

9. Learn From Your Setbacks

At the end of the day we are all human and no one is a perfect eater. If you are more indulgent than usual, forgive yourself and eat healthier at the next meal. Think back to why this happened and try to have a plan for how you can prevent this in the future. Focus on all the positive changes you’re making so far and give yourself credit for striving for change to become a healthier you.

10. Seek Help If Needed

If your self-help efforts do not seem to help taming your emotional eating, consider seeing a therapist. He/she can help you understand why you emotionally eat and help you find healthier coping skills.

Post written by FFC Registered Dietitian Alicia Huggler.

Person with a dietary supplement pill in their hand.

What You Should Know Before Taking Dietary Supplements

The use of dietary supplements seems to be more popular than ever, with more than three quarters of Americans taking them yearly. However, only about a quarter of supplement users have confirmed test results indicating a nutrient deficiency.

While dietary supplements can be prescribed by a doctor, many supplements can easily be purchased over the counter for anyone to use. Supplements do have a purpose and can be beneficial in certain scenarios, but it is important to be informed regarding potential risks associated with purchasing and using supplements.

So, What Can Dietary Supplements Do?

Supplements can be used to:

treat nutrient deficiencies
help increase intake of essential nutrients that may help reduce the risk of certain chronic diseases
and/or support nutrient delivery for exercise or when food sources are limited.

It is best to obtain these nutrients through food first unless otherwise recommended by your healthcare provider. Supplements are to be used as a “supplement” to nutrients from food or as a secondary course of action if assistance with nutrient levels are needed.

Therefore, supplement intake should be considered and recommended on a case-by-case basis, so be sure to refer to your Registered Dietitian and physician regarding your nutrient levels and when considering supplement use.

Types of dietary supplements can include ingredients such as:

Vitamins
Minerals
Herbs
Amino acids or proteins
Enzymes

Supplements also come in a variety of different forms, such as:

Tablets
Capsules
Soft gels
Powders
Liquids (shakes, smoothies, sports drinks, etc.)

Things To Consider Before Taking Dietary Supplements

The major risk associated with the use of supplements is in how they are regulated. Some facts to consider are:

Manufacturers do not need FDA approval to sell their supplements.
The FDA regulates supplements as food, not drugs. They do not receive an actual approval; they only monitor manufacturers to ensure they are compliant with regulations.
The FDA does not review dietary supplements for safety, effectiveness or mislabeling of ingredients before they are marketed.
Supplement companies cannot state that their products cure, treat or prevent diseases of any kind.
Some supplements are third-party tested by the USP or NSF. The USP verifies whether the product was made in a clean and controlled facility and ensures proper labeling of ingredients and quantities. The NSF is similar to the USP, but they also conduct testing for safety and ensure there are no contaminants. These are good certifications to look for if you are in the market for a supplement.

Other risks to consider:

Supplements can have interactions. Taking a wide array of dietary supplements could have adverse effects in combination with other supplements or certain drugs.
Know the recommended dosage. Taking too much of a supplement can have adverse effects.

Tips For Choosing A Dietary Supplement

“Natural” does not always mean safe.
Question claims that sound too good to be true. For instance, if they make claims that it cures or prevents a disease, that it’s completely safe, that it has no side effects, weight loss claims, or claims to be better than a prescription drug.
Consult a healthcare professional before starting a dietary supplement.
Research supplements through the NIH, FDA, or USDA.
Search for supplements that have been third-party tested (NSF certification, USP verification)

What’s The Deal With Supplements For Exercise?

There are both pre-workout and post-workout supplements on the market. Pre-workout supplements often include stimulants, buffers and creatine. Users supplement these to try to increase their energy, stamina, recovery, muscle repair and muscle strength during exercise. Post-workout supplements like BCAAs are often used to try to enhance muscle repair and building after exercise. Most of the research done on these supplements are not long-term studies for safety and effectiveness. If they work for you, great! Still, always be sure to consult a health professional.

It is important to note that all of these nutrients are found abundantly in the foods we eat. Stimulants are found in coffee, tea and even chocolate. Buffers and BCAAs are found in most protein rich foods like meats, dairy products and nuts, and creatine is found in most animal meats. However, if you are interested in supplementing them, be aware of the side effects associated with each supplement, the possible risk of supplement contamination and the regulation of supplements.

Schedule a complimentary 15-minute discovery call with one of our Registered Dietitians at ffc.com/nutrition to learn more & find out if supplements are right for you.

References:

Center for Food Safety and Applied Nutrition. What you need to know about dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements. Accessed November 29, 2021.
Commissioner Oof the. Dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/dietary-supplements. Accessed November 29, 2021.
Dietary supplement use reaches all time high. Dietary Supplement Use Reaches All Time High | Council for Responsible Nutrition. https://www.crnusa.org/newsroom/dietary-supplement-use-reaches-all-time-high. Accessed November 29, 2021.
Dietary supplements fact sheet – sportsrd.org. https://www.sportsrd.org/wp-content/uploads/2018/11/Dietary-Supplements-Fact-Sheet.pdf. Accessed November 29, 2021.
Poll finds 86% of Americans take vitamins or supplements yet only 21% have a confirmed nutritional deficiency. American Osteopathic Association. https://osteopathic.org/2019/01/16/poll-finds-86-of-americans-take-vitamins-or-supplements-yet-only-21-have-a-confirmed-nutritional-deficiency/. Published July 19, 2019. Accessed November 29, 2021.
Should you take dietary supplements? National Institutes of Health. https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements. Published July 13, 2017. Accessed November 29, 2021.

Post written by FFC Dietetic Intern Lindsay Jarger.

5 Secrets To Keeping Your New Year’s Resolution

Welcome to 2021! Another year has come and gone. What a year 2020 was, am I right? With every new year comes new goals and possibly a New Year’s resolution. Did you know: research shows that only 8% of those who set New Year’s resolutions are successful in achieving them? If you’re looking to keep your resolution in 2021, continue reading to learn 5 secrets to keep your New Year’s resolution.

1. Set SMART Goals

“SMART” stands for specific, measurable, attainable, relevant and timely. When setting goals, you want to make sure that they fit all of the categories above. By setting SMART goals, you define how you’ll achieve your goal and identify why you are working toward it. An example of a goal that is not “SMART” would be “I want to lose weight”. An example of a SMART goal would be “I want to lose 15 pounds in 4 months while working with a personal trainer and dietitian”.

2. Start Small

When setting goals, you want to be realistic and honest with yourself. Start with a goal that is easy to achieve in a short amount of time. This will help you gain a sense of accomplishment. You can also break up goals into short term and long term goals. If your goal is to lose 15 pounds in 4 months, you may want to break that down into separate goals for each month.

Related: 3 Easy Mocktail Recipes To Try

3. Make A List (And Check It Often)

Writing down your specific plan on how you will obtain and achieve your goals makes them tangible. Checking back on your goals and resolutions will help you keep on track to meet them.

4. Find A Source Of Accountability

By sharing your goals and resolutions with others, it will help keep you focused on meeting them. Find a friend or family member to help keep you accountable and support you through the process. By working with a personal trainer and dietitian, they can provide not only education, but accountability and support to keep you on track.

5. Don’t Beat Yourself Up And Celebrate Your Success!

Confidence grows with each goal you achieve. A broken resolution isn’t a failed one until you quit. As long as you keep working toward your SMART goal, you can still achieve it.

One of the biggest reasons people “fail” on their New Year’s resolutions is because they give up after one setback. Keep your head up, focus on consistency and stay positive! Just like you, your health is one of a kind! What works for another person may not work for you, so don’t compare your goals or success to anyone else.

Post written by FFC Registered Dietitian Chelsea Rice.

Man sitting at work desk looking at his watch.

The Truth About Intermittent Fasting

The health and wellness space is no stranger to diet trends. Joining the ranks of celery juice and ketogenic diets in popularity this year is intermittent fasting (IF). And while intermittent fasting has been making headlines, does this trending topic really deliver on its supposed health benefits?

Intermittent fasting has been gaining popularity since 2012 when BBC broadcast journalist Dr. Michael Mosley released his TV documentary Eat Fast, Live Longer and book The Fast Diet. Journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and Dr. Jason Fung’s bestseller The Obesity Code also generated much buzz on the effectiveness of intermittent fasting.

What Is Intermittent Fasting?

So what exactly is IF, and why all the hype? Also known as intermittent energy restriction, intermittent fasting is derived from traditional fasting, a universal ritual used for health or spiritual benefit as described in early texts by Socrates, Plato, and religious groups. IF is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Promoters of IF claim that it can improve markers of health that are associated with disease and change body composition.

This voluntary fasting and non-fasting can be split up in a number of ways, including these popular methods:

Alternate Day Fasting

In Alternate Day Fasting, you alternating between days of no food restriction and days that consist of one meal that provides about 25% of daily calorie needs. For example: Mondays, Wednesdays and Fridays would consist of fasting, while the alternate days would carry no food restrictions.

5:2 Fasting

The 5:2 diet approach advocates no food restriction five days of the week, cycled with a 400-500 calorie diet the other two days of the week.

Time-Restricted Fasting

In Time-Restricted Fasting, there is a designated time frame each day for fasting. For example, meals are eaten from 12 – 8 PM, with fasting during the remaining hours of the day. The most popular time-restricted fasting is 16:8 (fast for 16 hours of the day, eat for 8 hours of the day).

Potential Health Benefits of Intermittent Fasting

There is some emerging research on IF that looks promising in terms of potential health benefits such as fat loss, blood sugar control, and cognitive effects. However, there is still a lot of research that needs to be done on the long term effects in humans.

Specifically for women, it is important to understand that the majority of studies done on IF is on animals and men. Females may react differently to fasting than men due to differences in hormones, so it is important to watch for changes in menstrual cycles or any other negative symptoms.

Individuals with the following conditions should abstain from intermittent fasting:

Diabetes (advanced or on medication)
Eating disorders
Use of medications that require food intake
Active growth stage, such as in adolescents
Pregnancy, breastfeeding

Potential Pitfalls of Intermittent Fasting

Interference with culture, work, and social settings.

Eating is so much more than just fueling our bodies and is a very social activity. Many celebrations, milestones, and special occasions revolve around food. With IF, it may be difficult to participate in social gatherings and other events.

Possible increased fixation on food.

Prolonged periods of food deprivation increases the risk for overeating when food is reintroduced, and may advance other unhealthy behaviors such as an increased fixation on food.

Possible negative side effects.

Side effects may include increased hunger, irritability, reduced ability to concentrate.

Nutrient needs may not be met.

When you restrict food, you restrict nutrients. If you are intermittent fasting, it is important to focus not only on timing of eating, but the foods you are eating to make sure you are getting a variety of nutrients.

The Bottom Line

When someone comes to me and asks about IF, the first thing I want to get down to is the WHY behind the reasoning for intermittent fasting. What are you seeking to accomplish? Is it weight loss? Blood sugar control? Increased energy?

Intermittent fasting is not a magic pill, but it may help certain individuals with their health goals and eating patterns. If you don’t have any issues with hunger, headaches, lightheadedness, low blood sugar, or preoccupation with always thinking about food, then it may be beneficial if it is realistic for your lifestyle.

If you do experience these symptoms, or if it isn’t realistic for your lifestyle, know there are many other ways to accomplish your health goals that do not require following a “diet”. Work with a Registered Dietitian to determine a personalized plan for your specific medical history, health goals, and lifestyle.

Interested in learning more or speaking with one of our FFC Registered Dietitians? Email nutrition@ffc.com today to schedule a 15 minute discovery call!

Post written by FFC Registered Dietitian Chelsea Rice.

Simple Ways to Incorporate Plant-Based Proteins Into Your Diet

More and more frequently, I’m hearing my clients set goals to eat fewer animal products. Whether it’s because their doctor recommended it, their friend is trying it or they’ve heard it’s good for the planet, I’m all about this direction of behavior change. Those that follow a plant-based diet have lower rates of obesity, diabetes and heart disease than those that eat meat. In addition, a diet rich in plants reduces pollution and destruction of topsoil and slows deforestation.

While completely cutting out animal-based products may seem like the best option, I find that any diet change that happens too quickly is less likely to be sustained. If you are looking to move to a plant-based diet, I encourage you to begin by finding small ways to swap animal sources for plant sources in your overall diet. These swaps can help you get started:

Scrambled Eggs → Scrambled Tofu or Chickpeas

Use the same vegetables you would include with your scrambled eggs, but use mashed tofu or chickpeas instead of eggs. Season, saute and enjoy.

Bolognese Sauce → Tomato Sauce with Lentils

Lentils provide more fiber than ground beef and still house that filling protein. Buy them precooked in cans for ease.

Chicken Stir Fry → Chickpea Stir Fry

That wasn’t a typo! Chickpeas are just as hearty as chicken, but chickpeas help to cut back on the saturated fat and environmental impact of chicken.

Cheese → Nutritional Yeast

Use nutritional yeast on top of pasta, stuffed peppers or roasted vegetables in place of cheese. This ‘seasoning’ packs a punch with B vitamins for high energy and still gives you the umami flavor of cheese.

Yogurt → Chia Pudding

Combine 2 Tbsp chia seeds with 1/2 cup plant-based milk, seal and let sit in the fridge overnight. In the morning, you’ll find a thick yogurt-y substance that you can top with fruit and nuts for even more of a nutritional boost.

Post written by FFC Contributor and Registered Dietitian and Medical Services Coordinator Amy Silver.

Finding Balance in Your Diet and Challenging Your Food Guilt

As a dietitian, many clients come to me mostly for weight loss purposes. One of the most important messages I teach my clients is that achieving weight loss isn’t about depriving yourself of less healthy food choices, but finding balance in your life to enjoy those foods in a more moderate fashion.

Let’s use sweets as an example. There are three types of people when it comes to eating sweets. There is the person that can enjoy a small piece of 70% or higher dark chocolate daily to cure a sweet tooth, someone that needs 5-10 pieces at a time to feel satisfied (this is me, by the way) and someone that cannot have any sweets because it leads to a night full of chocolate, ice cream, candy bars etc.

I personally do not buy sweets for my house because that makes eating in moderation difficult for me. Instead, I go out for dessert once per week, as I’ve found that this helps me find a balance between healthy eating and eating foods that feed my soul (anything chocolate!).

Keep in mind that no one is perfect, and there are times that my clients (and I) will overindulge. In these situations, remember that no one is a perfect eater and that it’s important to be kind to yourself. Instead of throwing in the towel after a slip up, brush yourself off and focus on making the next healthy choice with your eating habits. No one meal or slip up will ruin all of your efforts.

Also, when you indulge, do not think of it as “cheating.” There is nothing wrong with an indulgence from time to time. Telling yourself that you are “cheating” when you eat foods that are not considered healthy often leads to a downward spiral of continued overindulgence and a massive feeling of guilt.

Food, while meant to give you energy and prevent disease, should also be enjoyed with people you love and from time to time, should fuel your soul. Finding that balance is the key to health, because too much of anything isn’t necessarily a good thing!

For more information on how to find balance with your food choices and how to see results without fad dieting please reach out to FFC Park Ridge’s registered dietitian, Alicia Huggler, MS, RDN, LDN at ahuggler@ffc.com.

Post written by FFC Contributor and Registered Dietitian Alicia Huggler.

Sugar cravings causes and how to combat them

Sugar Cravings – Causes & What They Might Mean

FFC Gold Coast Registered Dietitian Chelsea Rice shares information on sugar cravings, their causes and what they might mean (oh yeah – and how to combat them). Read on!

Do you crave sugar after every meal? First thing in the morning? Mid-day to help you through your afternoon work slump? Well, you are not alone. Sugar cravings are highly common and, in this sugar filled world, it is very easy to reach for quick, easy, sugary snack such as a granola bars, chocolate, cookies, etc. Consuming foods with added sugar on a daily basis can make you feel out of control and defeated. You get a strong urge for something sweet and feel as though nothing can help overcome it other than giving in.

Many people ask, “what can I do to stop sugar cravings?”. Before answering that, have you ever thought about the “why” behind a sugar craving? Let’s dig a little deeper into a few possibilities for what may be driving those cravings so you can begin to feel more in control of them when they occur and improve your nutrition.

Possible Sugar Cravings Causes

Lack of sleep.

Lack of adequate sleep can make your body feel depleted, which leads us to feel like we need something to help increase our energy. Most people use sugar as a way to feel that “boost”. However, that boost of energy from a sugary food or beverage is very short lived by sending your blood sugar levels soaring, then quickly crashing, which can lead to more fatigue.

Instead of making a trip to the vending machine or snack area of the office, take a 15-minute walk and sip on an unsweetened green tea. This will help you feel energized without crashing again a few hours later!

Imbalanced gut bacteria.

A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and increase the “bad” bacteria in your gut. This imbalance can actually increase sugar cravings, which can then damage your gut further. It is a vicious cycle! The sugar-loving “bad” bacteria actually may increase your sugar cravings by changing your taste receptors, releasing hormones that make you feel good, and affect appetite by making you feel hungry when you aren’t.

Introducing probiotic (live bacteria and yeasts) and prebiotic (types of dietary fiber that feed the friendly bacteria in your gut) foods into your diet can promote healthier bacteria and level out the imbalance. Sipping on a smoothie made with Kefir (probiotic) and unripe green banana (prebiotic) is an example of a good breakfast/snack to help heal your gut.

Magnesium deficiency.

A sugar craving in the form of chocolate could signal lack of magnesium in the diet or a magnesium deficiency. If you feel stressed, tired, or irritable, chocolate may seem like the best answer. However, it could actually be your body asking for more magnesium instead. In chocolate, cacao is the rich source of magnesium, but the sugar in the chocolate could turn into a potential problem with causing insulin spikes and future cravings. Instead of always relying on chocolate, try to reach for other lower-sugar alternatives that are high in magnesium including nuts, seeds, beans, and dark leafy greens.

You didn’t eat enough.

When you don’t eat enough calories or balanced macronutrients (carbs, protein, and fat), your body starts looking for fast fuel as a way to catch up. For most people, this quick fix that your body is looking for is acknowledged as a sugar craving. When your body is lacking intake of fiber, healthy fats, or lean proteins, you won’t feel full. Try to have a fiber, fat, and protein rich snack instead, such as an apple with peanut butter, to help you feel satisfied and craving free.

You created a bad habit.

Some people bite their fingernails. Some people chew food with their mouth open. And others, well, their bad habit is eating a chocolate bar daily at 3 PM. When something becomes a daily habit, you have to ask yourself: Do you even realize you are doing it? Are you truly craving what you are eating or eating it because it is a part of your routine? Do you really want to be doing it?

Breaking a habit is hard work. But with the right mindset and support it’s easier to change the habit in the long run. I recommend starting with one small change at a time. Instead of cutting cold turkey, maybe work towards decreasing the portion size first, then spreading out the habit. For example, if you eat a chocolate bar daily, work towards eating only ½ a chocolate bar daily. Once you have accomplished that work towards eating ½ a chocolate bar every other day. Slowly wean off the habit until you’ve created a new healthy habit.

When it comes to sugar cravings causes, there are a ton of different reasons. While this information is meant to help steer you in the right direction, it’s always a good idea to consult your healthcare provider if you have any additional questions.

Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.

FFC nutrition Chicago - consultation with a nutritionist

Smart grocery shopping tips: shopping only the perimeter is a myth

Smart Grocery Shopping Tips: You Don’t Only Have to Shop the Perimeter

You may have heard that a smart grocery shopping tip is to ‘power shop the perimeter’ of the grocery store when considering nutrition – where all the healthy produce, meats/fish and dairy are. Here’s why that’s a myth, and why smart grocery shopping can ALSO include the inner aisles.

While the common thought is to only shop the perimeter (and that’s not completely wrong), I recommend starting on the perimeter, using it to fill most of your cart with produce and a quarter with protein – whether from animal or plant sources), which include fruits, veggies, fish, chicken, eggs and dairy products.

It might be tempting to stop there, but there are some nutrient-dense options that can only be found in the middle aisles that you would be missing out on if you skipped them! Here are some other smart grocery shopping tips to make sure you get the most out of your visit.

Smart Grocery Shopping Tips for the Inner Aisles of the Store

Plant-Based Sources of Protein

Sometimes tofu and meat substitutes are found on the perimeter, but another important staple is legumes (beans and peas), which are found in the aisles. You can choose to buy dried beans for cheaper and cook them from scratch, or you can choose to buy canned beans for convenience and rinse them before serving. Either way, legumes will pack your plate with protein and soluble fiber, which is great for gut health and satiation. This type of fiber is digested slowly, helping to control blood sugar and stave off cravings later in the day.

Whole Unprocessed Grains

Many grains are ultra-processed, turning them to food that can increase our hunger hormone ghrelin and leave us wanting more. However, the middle aisles hold the important whole, unprocessed grains such as quinoa, brown rice, oats, barley, and more. These nutrition powerhouses give our bodies energy through quality carbohydrates and B vitamins.

Frozen Fruit and Vegetables

Fresh isn’t actually always best, which is why frozen fruit and vegetables are a good staple in the freezer aisle. During most seasons, most produce has to travel a far distance to get to Chicago, and all that time they’re losing valuable nutrients. When fruit and veggies are flash frozen off the vine, they maintain the nutrients our body can absorb a bit better. While fresh can be tastier and satisfying, don’t skip the frozen aisle to help stock up on produce!

Smart grocery shopping tip: make sure there’s not a ton of added sugar or sodium to these foods. Look at the ingredient list to double check!

New and Interesting Products

While there’s a lot of products I wouldn’t recommend (low-fat and sugar-free labels, I’m looking at you), there are some great new products popping up on the shelves to balance out meals and snacks. Some of my current favorites are roasted chickpeas, pasta made from legumes, and snack bars made from fruit and nuts only. These all still follow my general rule of 5 ingredients or less and ingredients I’d have in my own kitchen!

Want these smart grocery shopping tips & information individualized to you, specifically, on a grocery store tour with Amy? Email her at asilver@ffc.com! You’ll spend an hour on the perimeter, in the aisles or both – which can help you determine the best choices for you and your family when shopping.

Post written by FFC Oak Park RD & Nutrition Coordinator Amy Silver.

About Amy

My passion for nutrition and fitness is shown through my personal life as well as in my career, and sharing that passion with others makes me excited to come to work every day. Here, I am able to combine my past experiences as a group exercise instructor and in clinical nutrition into one.

My personal goal is to work together with patients to determine what behavior changes they’re ready to make, and how to incorporate them into their lives. Using motivational interviewing skills, my patients will leave my office feeling ready and able to reach their goals.

Keto Bodybuilding: Is It Possible?

FFC Oak Park personal trainer and former bodybuilder Justin Casipit shares insights and tips for keto bodybuilding – what the keto diet is, a keto bodybuilding diet plan and possible benefits/drawbacks of following such a program.

*Please note: this is not meant to substitute as medical advice and you should always consult your medical practitioner/nutrition professional before starting any program.

What is the keto diet?

The keto diet is a diet that essentially is high in fats, low to moderate in protein and little to no carbs (the ratio usually follows a 75% fat, 20% protein and 5% carb model, which was initially what was used when it was first utilized to treat epilepsy in medicine). The body goes into something called ‘ketosis’, predominantly using fat as fuel as opposed to carbs. The body produces ketones in the liver (through fatty acids) that the body can use when glucose (sugar) is low.

Bodybuilding mostly involves high protein, moderate carbs and low fat. This diet causes the body to primarily use glucose for energy. The difference between the two is related to the ratios of carbs and fats – so it’s heavily influenced by meals/food choices.

What are some eating guidelines for a keto bodybuilding diet?

Various adaptations of keto diets have appeared related to practical usage of the diet for the general public (esp. for athletes, etc.). Below are a few possible variations:

Cyclical ketogenic diet (CKD): commonly used for fat loss long before it was classified by ‘keto’ – it’s also known as carb cycling. It entails low carb days (keto days) followed by high carb/low fat days (refeed days). The ‘refeed days’ restore glycogen levels so intense training can be sustained, while still incorporating fat loss days through low carb keto days.
Targeted ketogenic diet (TKD): predominantly ketogenic with carbs ‘delivered’ in structured timing increments around training sessions.
High-protein/modified keto diet: similar to the standard keto diet, but with added protein due to the increased demands for training.

Ketogenic diet bodybuilding cutting: calories definitely still do matter when it comes to keto bodybuilding.

Calories can be calculated based on standard formulas or estimated based on your lean body mass – or you can get your basal metabolic rate tested (aka do an RMR test like this one). Based on your needs, your keto diet would have to be adjusted for deficit/surplus needs based on your goals – macros would fall within the confines of keto ranges. Keto bodybuilding is typically used for fat loss – not typically for bulking. It has been done, though!

Are there any benefits of keto bodybuilding?

The most overall and well-known benefit to keto bodybuilding is weight loss. A diet like this one, low on carbs, is also helpful for reducing water retention. The keto diet as is great for satiety due to all the fats and protein – which is helpful for sustaining a ‘cut’. The regulatory nature of the diet may also be helpful for reducing sugar cravings. Some report feelings of increase mental clarity and focus when the body is ‘keto-adapted’. Finally, some followers of the diet have reported a keto diet has a ‘protein sparing’ effect, which is great for those trying to maintain as much muscle as possible.

Are there any downsides to keto bodybuilding?

Since carbs play a crucial role in recovery and anaerobic performance, you may want to consider keeping cabs as a major player in your diet if your main goal is strength or muscle gain.

It’s also very important to keep an eye on your ‘keto adaptation’ – during that phase, the body loses a LOT of fluid and electrolytes, which would have an impact on training. Common signs of electrolyte imbalance include fatigue, nausea and more. Losing performance and energy during this phase is common – be sure to remain aware and replace fluids and electrolytes consistently during this period.

What are some sample meals when it comes to keto bodybuilding?

High-fat and high-protein foods are commonly used in this diet – eggs, avocado, bacon, beef, poultry, salmon, cheese and nuts are typically utilized (also olive and coconut oils and butter). Leafy greens are great – most fruit is too high in carbs, but some berries can be included.

Breakfast – bulletproof coffee, bacon and eggs
Lunch – chicken salad over leafy greens, bacon, egg, avocado – with vinegar/oil
Dinner – steak/salmon cooked in oil with leafy greens or asparagus

Post written by FFC Oak Park personal trainer Justin Casipit.

Justin is a NASM-certified personal trainer and is also level-1 certified as a USA Weightlifting Coach (and a former competitive body builder). He has a degree in kinesiology, concentration in health and wellness promotion from University of Illinois at Chicago and is currently pursuing a masters in applied exercise science with a concentration in strength and conditioning through Concordia University. He is a proponent of functional movement and integrating mobility and strength with intentional human movement. Want to set up a complimentary consultation with Justin? Email him at jcasipit@ffc.com!!

Farmers Markets 101: Reasons to Shop at Your City’s Farmers Markets

Farmers markets are one of the best parts of warmer weather and a fun way to learn about your food and where it comes from. If you are not accustomed to purchasing your food at a farmers market, it can be stressful and confusing to know what to buy and why. Continue reading below to learn about 5 reasons to buy your fruits and veggies at your local farmers market!

You are supporting local farmers.

Buying from a local farmer allows you to support local agriculture, which means that the food you are eating comes from nearby. Local produce does not require a lot of pollution, extra packaging, and energy waste used to ship food around the world. Food in the U.S. travels an average of 1,500 miles to get to your plate. Food at the farmer’s market is usually travels from shorter distances and is grown using methods that minimize the impact on the earth.

You are eating seasonally.

By shopping at a farmers market, you will eat seasonal, fresh, and ripe products. Because it was grown locally, there is a good change that the peach you buy was picked just a few days ago. When you shop at a grocery store, you do not always know where the product is coming from or when it was picked/shipped/delivered.

You may be eating safer foods.

Many outbreaks of food-borne illnesses can happen due to large industrial settings, where people work to mass produce food, preserve it, and bag it in large amounts. Food from your local farmers market is generally safer. Since many local farmers do not work in mass production, the contamination risk can be lower.

You are nourishing yourself.

Much of the food in grocery stores is highly processed and grown using pesticides, hormones, antibiotics, and genetic modification. These practices may have negative effects on human health. Most of the food found at the farmer’s market is minimally processed, picked right before the market, and produced using sustainable techniques

Most importantly- farmers markets are healthy and fun!

Going to the farmer’s market doesn’t have to be another chore on your “to-do” list. Shopping at the farmer’s market is a fun event for the whole family. It is a great way to get involved in your location community, feel connected to the world, and increase healthy for your mind and body. There’s just no way around it- eating fresh, local products are great for your health!

Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.

About Chelsea

Chelsea is a registered dietitian for FFC Gold Coast and Old Town and is passionate about making healthy living sustainable, practical and fun. When she is not in the club, you can find her at the dog park with her puppy, Maple! Want to schedule an appointment with Chelsea? Email her at crice@ffc.com!

My resting metabolic rate test experience and what I learned

My Resting Metabolic Rate Test Experience & What I Learned

FFC group fitness instructor Omar Romero shares his experience with a resting metabolic rate test and what he gained from it.

As I continue to incorporate fitness into my life, I always ask myself if I’m eating enough. Am I eating enough food to not only maximize my workouts, but also get through the work day without feeling sluggish?

I started evaluating how many calories I was taking in a day with MyFitnessPal and deducting my calories burned via Myzone. The app would show that I needed to eat more calories, but I wasn’t sure if the number was accurate. I found myself asking ‘how many calories should I be eating?’ ‘What does my body need to get through the day?’ ‘What does my body need to get through the day when I work out?’ ‘What does my metabolism look like?’

I work out in the morning before work, and sometimes during lunch if I’m following a two-a-day schedule. I found myself getting the afternoon crash (post-lunch) but, it wasn’t because I ate too much. I have a shake around 1 PM with vegetables, so I knew it wasn’t the food I was taking in. I started looking at ways to discern if I was 1) eating enough, and 2) if not, how to find out how many calories I should be eating. I contacted FFC registered dietitian Alicia Huggler for advice – I went to her because she especially understands the needs of someone who manages a daytime career while also balancing fitness. She recommended I take a resting metabolic rate (RMR) test to discover some of my baseline numbers.

What is a resting metabolic rate analysis?

An RMR analysis tells you precisely how many calories your body burns all day, every day, just to stay alive. This does not include any activity such as exercising, sports, and/or everyday movement. This analysis evaluates your body at rest.

Why is knowing your resting metabolic rate important?

The RMR analysis is important because it will help you identify what your body does on a day to day basis as it pertains to calorie consumption. Think about keeping your car on at idle. If you’re someone who engages in daily physical activity, the data gleaned from this test can be crucial to performance outcome and recovery.

Why is recovery important?

As you can tell, I skipped over performance outcome because I believe it goes without saying that you need fuel to perform. You need fuel to recover because your muscles need the nutrients. If skipped, you may experience low blood sugar, feeling fatigue, or an injury. I’m not a sports doctor so I will not dive into that subject. Case in point, food is necessary after a workout.

What did I learn from my resting metabolic rate test?

Before I dive into what I learned from my resting metabolic rate test, please be aware that results and their outcomes will vary from person to person, and it’s important to understand that what might work for one person, might not work for another. It’s similar to the way some people fuel their bodies with fat instead of carbohydrates (such as in Paleo or Keto). Everyone burns fuel differently and at different rates. This analysis takes your metabolic rate and compares it to what is considered “normal” for your age, height, weight, and sex.

Based on your results, the analysis will tell you whether you need to increase or decrease the amount of food you’re taking in daily. This will give you the data you need to understand what your body needs.

For example, I learned that for someone with my physical activity level and metabolic rate, I need to take in more food through the day. I needed to increase the amounts of fat being taken into my system. I physically looked like I was healthy, but my insides where asking for fuel. You can only operate at that level for so long before you experience negative effects.

Final Thoughts

Whether you’re an athlete, someone who exercises moderately or are just curious about how your body functions, I recommend taking the time to understand the vehicle of life, which is your body. You evaluate the way you perform at work – why not see the way your body performs at life?

Post written by FFC group fitness instructor Omar Romero.

About Omar

Omar is a group fitness instructor at FFC – you can catch him teaching Total Body Blast, FitCore and other formats. You can also follow along with him on Facebook here or Instagram here!

How I Meal Prep Lunch for a Week Plus Helpful Tips for Meal Prep

My friends and coworkers often ask me about weekly meal prep. I am very passionate about healthy eating. In multiple conversations with friends and coworkers, I have noticed most people want to do it, but find it difficult to justify the time and question the cost savings. As someone who has prepped meals for years, I am a firm believer that it saves time, money, and provides many health benefits.

Here are the common questions people ask me about meal prep:

What do you make during meal prep?
How long does it take to cook?
Does your food taste good at the end of the week?
Is it cheaper than eating out?

As a member of corporate America, I find myself constantly influenced by the dark side of donuts, candy, and/or some sort of processed food. In the beautiful city of Chicago, it’s even more difficult, having restaurant upon restaurant within blocks of my apartment calling my name with cuisine from around the world. I believe that life is short and you should enable your body to experience these great restaurants.

Notice that I used the word “enable” versus “treat myself.” What I mean by this is that I believe there’s always a balance between treating yourself and eating too much of the wrong stuff. With that said, I feel that one meal we can take control of and help us throughout our day is lunch. Lunch is the meal that creates the break in our work day. Regardless if you’re in corporate, hospitality, or health care, you need to eat lunch. It is far too easy to go with what everyone else is having (hamburger, processed sandwich, etc) and let this meal get away from us.

This is where meal prep comes into play and making a healthy choice can really be easy with weekly meal prep. Meal prep enables your body to truly enjoy cheat meals (I’ll explain that later) without the guilt. The purpose of this message is to not only answer the questions above but outline them in a way that logically proves that meal prep is worth your time and money.

Though you can meal prep for any time of day, I will keep this overview to lunch – as it’s the most common meal everyone asks about. Lets get started!

What do you make?

The answer to this questions depends on the type of food you eat. Personally, I prefer the Paleo lifestyle and my food choices are limited to lean meats, seafood, vegetables, fruits, nuts & seeds, and healthy fats. I look for a balanced portion of a protein, greens, and carbohydrates for lunch. This allows me to have my break during the day and be able to get back to work without the afternoon dip.

Here’s what a typical lunch may look like:

How long does it take to cook?

I start with skinning the sweet potatoes and throw them into the oven since they take the longest. I time the broccoli start time to end the same time as the sweet potatoes. Once those two are complete, I move onto the chicken and grill it outside, which takes roughly 30 minutes. The food prep and cooking time will take you roughly 1.5 hours in total.

Meal Prep = Time Saver

I always like to compare this to the alternative. Let’s look at both scenarios of going to get food and bringing it back to your desk versus eating there. I did time trials by walking with coworkers to grab their lunch and I found that the average time was roughly 15 minutes to go there and back. Total time throughout the week is an hour and 15 minutes. Ok, we’ve saved some time!

In a different situation, let’s look at how much time is saved in comparison to when you eat at a restaurant. I began timing this trial from the time we sat down and began to eat. I excluded any sit down restaurants that included a server since the lead times varied by person and restaurant. I came to the conclusion of an average 15 minute eating time. Combining that with travel time, you’re looking at 2 hours and 30 minutes saved per week.

Does your food taste good at the end of the week?

This one intrigued me for a while as I did notice that my chicken would become rubbery or not taste as good toward the end of the week. A trick you can use to help your food last and taste better longer is with your freezer. I do my meal prep on Sundays and put Monday and Tuesday’s meals in the refrigerator. The rest goes into the freezer and I pull out one meal each day throughout the week. Monday, I pull out Wednesday, etc.

Is it cheaper than eating out?

Yes, meal preparation will save you money. Below is an outline of the cost comparison between purchasing groceries vs. eating out. Please note, I am measuring groceries for a single person, using the chicken/broccoli/sweet potato meal outlined above.

If you go out to eat each day, lunch costs anywhere from $6 (typical fast food options) to $10 (Chipotle, Panera, etc.) depending on where you go. Add a sugary Coke, that’s another $2.00. The numbers speak for themselves.

Final Thoughts on Meal Prep

Regardless if you’re training for a race, show, or looking for ways to be healthier, I am a firm believer that meal preparation can bring value to your day and life. You will not have to worry about answering the question, “What should I eat for lunch?” You have the opportunity to learn to cook new meals and try something new every week. Not only will meal prep save you money on a weekly basis, but you’ll get more out of your day. We can’t get more time in a day, but we can make the most of it.

For more about meal preparation and fitness, follow me on Facebook and Instagram!

Post written by FFC Union Station member Omar R.