Gaining Ground on Controlling the ‘Carb Craze’—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

Do ‘carbs’ cause weight gain? Will eliminating ‘carbs’ cause quicker weight loss? Are ‘carbs’ helpful or harmful? With the recent surge in popularity of ‘low carb’ diets it is no wonder people feel confused. The Truth: carbohydrates are essential for you body to function properly and sustain your daily activities. In fact, carbohydrates are your brain’s main source of fuel—your brain actually has a hard time utilizing protein and fat for energy. If you are on a low carb diet and can’t seem to shake the ‘fog’ you’re in, your diet could be partly to blame.

So how much ‘carb’ should you be eating? For a healthy individual, about 50% of your diet should come from carbohydrates. Grains, dried beans, milk, yogurt, fruits and starchy vegetables like corn, peas, potatoes and squash all contain important vitamins and minerals, in addition to carbohydrates. Cutting these foods out of your diet may put you at risk for nutrient deficiencies, including calcium, folic acid and vitamins A, D, B and C.

How should you ensure you’re consuming the right kind of carbohydrate? Aim for whole grains, low fat dairy and brightly colored fruits and vegetables. If you are looking to reduce the carbohydrates in your diet, reduce refined breads, pastries and snacks— as they offer little nutritional benefits. As for the drastic weight loss rumored to accompany ‘low carb’ diets? Studies show these dieters eventually gain back all their weight—and some even gain more than before. If you need more inspiration, read on for a healthy recipe that maximizes the benefits carbohydrates have to offer.

Caribbean Black Bean Salad
This recipe is great to add to grilled chicken or fish for a light, balanced meal

½ c chopped cucumber
½ c chopped mango
½ c canned black beans
¼ c yellow corn
¼ c chopped red pepper
¼ c chopped red onion
1 tablespoon minced jalapeño
2 tablespoons fresh lime juice
1 tablespoon orange juice
1 tablespoon canola oil
Dash of salt & pepper

Drain the liquid from the canned beans. Combine all ingredients together in a bowl. Let stand 15 minutes before serving.

Yield: 4 servings
CALORIES: 110 PROTEIN: 3g SODIUM: 266mg
CARBOHYDRATE: 17g FIBER: 3g FAT: 3.8g
Sat Fat: 0.3g

Be Fit Dave Celebrates 1 Year Anniversary!

Be Fit survivor Dave here, celebrating my 1 year anniversary as a Be Fitter. It's been one year since I started Be Fit and I have so much to be thankful for, thanks to Be Fit.

I've gained self-confidence, which I haven't had at all in my entire life. I think this is due to working out and gaining muscle vs fat, making me feel better about my appearance and myself.
Since Be Fit I have also gained a lot of energy and health benefits I never thought possible. I’ve quit smoking (4 months now). I’ve seen my blood pressure and bad cholesterol go down, plus my good cholesterol went up. I have the energy to move from the 3rd floor to another 3rd floor apartment, something I couldn't do before without resting 10 minutes after only 3 trips.

Be Fit has given me all this and so much more. I look at myself in the mirror admiring my body instead of being disgusted by the reflection I see. I still have a long way to go… I”ve gotta get rid of this stubborn gut I have and bring forth the 6-pack that I know lives beneath.

Thank you Be Fit and all the people who work the program, as well as the people who worked so hard to create and maintain this program. This is truly THE BEST program that MGH offers it's employees and I hope that one day every employee as the opportunity to go through it and get that much needed jump start to a healthy lifestyle.

Keep up the good work CCRP trainers, nutritionists, and staff!
DGM

A Prix Fixe Doesn’t Have to Mean a Diet is Nixed: Surviving Boston’s Restaurant Week—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

If you indulged in Boston’s restaurant week, you may feel like you disrupted your dietary routine. While an occasional indulgence is perfectly healthy, if you eat out at least once a week, you may be consuming more calories than you think. When dining at restaurants, you give up some dietary control to the chef. Unfortunately, with our busy lifestyles we find ourselves eating out more and more. Here are some tips to help keep your calorie intake under control when you find yourself under a restaurateurs’ rule.

1. Choose your words carefully. Watch for words like creamed, au gratin, fried, crispy, cheesy, scalloped and battered. These entrees typically contain additional calories hidden in fried foods and cream-based sauces. Options that are grilled, baked, broiled or steamed generally have fewer calories.

2. Plan ahead. Many restaurants have their menus online. Check out their websites to see if healthy selections are available. If your party’s plans are flexible, suggest a place that has healthier options.

3. Eat your greens. If you tend to eat “until you’re stuffed” when dining out, opt for a salad as your appetizer. Choose a low fat dressing or vinaigrette and ask for it on the side. This will help to curb your appetite and will assist to you to achieve the USDA’s recommendation of 2-3 cups of vegetables per day.

4. Divide and Conquer. When your meal arrives, immediately ask for a take-home box. Pack half of your meal in the box for tomorrow’s lunch or dinner. Studies show the more food you see on your plate, the more you will eat—so put your meal out of sight. This will also help to keep many restaurants’ out-of-control portion sizes under your control.

5. Opt for a la carte. A la carte options allow you to pick and choose your sides—rather than be forced to pick sides you may not have selected otherwise, as with platter options. Avoid ‘all you can eat’ locations, as these places can guilt you into eating more just to ‘get your money’s worth.’

6. Know your limit. Alcohol is metabolized similarly to fat in the body. It also has almost double the amount of calories per gram than carbohydrates or protein. Generally, 1-5oz glass of wine, 1.5oz hard alcohol, or 12oz beer can contain anywhere from 100-150 calories. In addition to the extra calories multiple glasses can add, alcohol lowers your inhibitions so you may be less likely to make good decisions when it comes to your meal.

7. Get steamed. Many times, when sautéing, chefs will use a large amount of butter to add taste and flavor—even with vegetable sides. Ask your waiter if the chef can prepare your item steamed or broiled instead.

Asian Chicken Lettuce Cups, Adapted from Cooking Light
In the mood for Chinese takeout but wish to avoid the overabundance
of calories you may take in? Try this simple, healthy meal suggestion.

1 tablespoon peanut oil

1 tablespoon dark sesame oil

1 tablespoon rice vinegar

1 tablespoon low-sodium soy sauce

1 1/2 teaspoons chopped jalapeño peppers

1/2 teaspoon grated orange rind

2 garlic cloves, minced

Dash of salt

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

8 Boston lettuce leaves (about 1 head)

1 cup fresh mint leaves (about 10 ounces)

1/2 cup bean sprouts (about 2 ounces)

½ cucumber, diced, unpeeled (about 5 ounces)
Lime, cut into 8 wedges

1/4c chopped cashews (Optional: will add an additional 82 calories, 6.6 g fat, 1.3 g sat fat, 91 mg sodium, 4.6g carbohydrate and .4g fiber per tablespoon)

Combine first 8 ingredients in a bowl and whisk. Reserve 2 tablespoons of oil mixture and set aside. Place rest of mixture in a large ziplock bag. Add raw chicken breast and marinate for at least 1 hour. Remove chicken from bag and discard mixture. Heat nonstick grill pan on medium-high heat.* Coat pan with cooking spray. Add chicken to pan and cook for 12 minutes or until internal temperature reaches 165 degrees Fahrenheit. Take chicken off heat and let stand 5 minutes before slicing into thin strips. Note: this helps to keep chicken moist. Divide chicken among lettuce cups and top with mint leaves, bean sprouts, cucumbers and about 1 teaspoon of reserved oil mixture. Serve with lime wedges and garnish with chopped cashews, if desired.

* Chicken can also be cooked in a nonstick skillet if grill pan is not available.

Yield: 4 servings (~2 lettuce cups/ person)

NUTRITION INFORMATION PER SERVING:
CALORIES: 276

PROTEIN: 41 g

SODIUM: 333 mg
CARBOHYDRATE: 6 g

FIBER: 1.4 g

FAT: 9 g

Sat Fat: 1.6 g