Nikki's Nutrition

Tuesday, February 21, 2006


One "carb" equals 15 grams of carbohydrates.

Patrick can have 4 carbs at each meal and 1 carb per snack (3 times per day).

I've been looking at labels a lot lately... Here are some things I've found:

  • One 4 ounce glass of wine is 1 carb
  • One slice of whole wheat toast is around 1 carb
  • One cup of most raw vegetables is 1 carb
  • 1/2 cup of cooked vegetables is 1 carb
  • One banana is 2 carbs
  • 4 oz of orange juice is 1 carb
  • One new potato is 1 carb

You just have to look on labels to find these things out.

Wednesday, February 15, 2006

FDA Issues New Guidance on Whole Grains

By LIBBY QUAID, AP Food and Farm Writer

The Food and Drug Administration issued new guidelines Wednesday to help people figure out which bread or cereal meets the government's recommendations for eating heart-healthy whole grains.

Pizza or bagels labeled as "whole grain" or "whole wheat" should have dough made entirely from whole wheat or whole grain flour, FDA said. "Whole grains" are cereal grains including corn, rice, oats and wheat, and they must be intact, ground, cracked or flaked, according to FDA.
Consumers need a consistent definition for whole grains, said Barbara Schneeman, director of the FDA's office of nutritional products, labeling and dietary supplements.

"Using the term multigrain or seven-grain doesn't necessarily mean that product contains whole grains," she said.

Government dietary guidelines say three servings of whole grains daily will reduce the risk of heart disease and type 2 diabetes. A serving is about an ounce — a half-cup of oatmeal, a slice of bread, a cup of cold cereal flakes.

It's the first time FDA has tried to define whole grains, although the new definition raises questions as well as answers. FDA recently turned down a request from General Mills, maker of Wheaties and other well-known cereals, to say what constitutes an "excellent source" or a "good source" of whole grains.

Both claims are common on packages throughout supermarkets, and FDA was unclear about whether it wants them removed. "We would have to look at a particular product to understand whether something is being used appropriately," Schneeman said.

Tuesday, February 07, 2006

Ideas for Exercise

Don't do what Homer J. Simpson is doing...

From the March issue of Fitness Magazine:

  • Jog at a 10 minute mile pace for 20 minutes
  • Alternate sprinting and walking for 20 minutes
  • Walk briskly for 30 minutes
  • Spin for 30 minutes at a moderate pace
  • Go for a 20 minute trail run
  • Do 1 hour of housework
  • Walk 1 mile in the morning and 1 mile in the evening
  • Do 35 minutes of power yoga
  • Do 35 minutes of Pilates
  • Practice tai chi for 45 minutes
  • Perfect your swing at the driving range for 60 minutes
  • Hit a punching bag for 30 minutes
  • Go in-line skating for 15 minutes
  • Shovel snow for 30 minutes
  • Ice Skate vigorously for 30 minutes
  • Run up stairs for 15 minutes
  • Jump rope for 20 minutes
  • Do 25 minutes of circuit training
  • Dance for 40 minutes
  • Play frisbee for 1 hour
  • Wash windows for 1 hour
  • Use a pedometer and log an extra 3,600 steps

Easy Changes to Your Diet

I got this list of things from the March 15 issue of Fitness Magazine

  • Replace your morning bagel and cream cheese with an English muffin and cottage cheese
  • Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon with peanut butter
  • Swap your large bran muffin for 3/4 cup of bran flakes
  • Replace eggs and cheese with scrambled egg whites
  • Replace your 450 calorie lunch with a 200 calorie protein shake
  • Replace large french fries with a yogurt and fruit parfait
  • Modify your lunch: Skip the cheese on your salad or sandwich, substitute mayo, and replace potato chips with soy chips
  • have 1/2 tuna salad sandwich instead of a whole plus two cups of raw vegetables.
  • Skip the cheese in an omelet and a lunchtime sandwich
  • Switch from cream soup to vegetable-based soup at lunch and dinner
  • Switch from 1 cup premium to light ice cream
  • Resist the handfull of M & M's at the receptionist's desk
  • Cut out 1 biscoti and 1 large mocha
  • Switch from a chai tea latte to lemon tea
  • Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds
  • Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals
  • Leave behind one fourth of breakfast, lunch and dinner
  • Have 1 cup of strawberries instead of a whole banana and cauliflower instead of a baked potato with sour cream
  • Replace ranch or blue cheese dressing with low-fat vinaigrette at lunch and dinner
  • Cut all calorie counting beverages
  • Have a vodka and soda instead of a margarita at happy hour

Wednesday, February 01, 2006

My New Favorite Food

All of my life, I've been misguided when it comes to oatmeal. Yes, you read that last sentence correctly. Oatmeal. I thought it was nasty stuff.

I recently discovered that I actually LOVE oatmeal! Granted, my way is very different than my mom's way of making it... She uses the instant kind and puts milk and sugar into it... My way is far better. I get either whole oats or steel cut oatmeal and cook it the old fashioned way (on the stovetop for 20 minutes) and then I stir in a tablespoon of peanut butter and some raisins. I use both purple raisins and golden raisins.

No need for sweetner! It's so fabulous. I find myself craving it. I know what you're thinking... Nikki's finally lost it... but I can't help it. It's good stuff. You should try it! If you do, let me know what you think!