Lose Weight with Ruth: How to Avoid Gaining Weight on the Campaign Trail

Lose Weight with Ruth: How to Avoid Gaining Weight on the Campaign Trail: Hit the Campaign Trail Without Gaining Weight For presidential candidates, zigzagging across the country month after month can be...

How to Stay Healthy on the Campaign Trail

Hit the Campaign Trail Without Gaining Weight

For presidential candidates, zigzagging across the country month after month can be mentally, physically and emotionally draining. The last thing candidates need is to gain weight and increase the risk of heart disease, diabetes and cancer after the election.

Getting votes is a priority but preventing health problems should be a concern. Here are five helpful tips for candidates who want to look and feel their best and have loads of energy to bring in the votes.

1)      Avoid gaining weight, because it’s much harder to lose weight than to gain it. Who could resist the juicy, slow-cooked barbecue ribs in Memphis? Or a 12-layer dark chocolate cake in Seattle? It seems like there’s some type of deep-fried food offered in every city. Unfortunately, an extra 100 calories a day will add ten pounds in a year! Once the weight is gained, most people don’t lose it. Older adults need to eat less just to maintain their weight. To be consistent, bring along a small bathroom scale and weigh in 2-3 times a week. Steps should be taken immediately if extra weight starts creeping up.

2)      Stick to a routine with similar amounts of calories per meal. As an example, choose oatmeal, fruit and nuts for breakfast; a salad with some type of protein for lunch; dinner can include a small amount of protein and carbohydrate and fill half the plate with fruits and/or vegetables. Limit fried foods, creamy sauces or decedent desserts for a special splurge. When eating at restaurants, it’s common to consume too much sodium and saturated fat. Find ways to fill up on fruits and veggies!

3)      Watch the calories from alcohol. After a stressful day of speaking, relaxing with a few cocktails can quickly and easily add excess weight. To reduce the risk of cancer, moderation for women is no more than one drink a day and no more than two drinks a day for men. Keep in mind, alcohol is metabolized straight to fat.

4)      Balance a hectic schedule with exercise. It’s important to make time for exercise, which also helps reduce excess weight. If walking around town or working out in the hotel gym is not realistic, bring along resistance bands for strength training and a jump rope for cardio. A few stretches can be invigorating. Physical activity relieves stress, anxiety and improves sleep. There are no excuses for not exercising. Make physical activity part of the daily routine.

5)      Steer clear of emotional eating. “Sticks and stones may break my bones, but names will never hurt me.” Ha! Human hearts are not carved out of stone. Day after day of hurtful verbal assaults will inevitably take its toll on emotional well-being. It’s important to remember that food may be an escape but doesn’t solve problems. To avoid emotional eating, keep it REAL:

·         Recognize emotions and the triggers. “When I am exhausted, eating toasted sourdough bread with butter is comforting.”

·         Express emotions. “When people insult me and call me names, I feel angry.”

·         Accept the emotions. Accepting and acknowledging emotions relieves the pressure. “I am stressed and that’s okay. I can deal with this.”

·         Love yourself. Tell yourself what you want to hear. “I am a good person and doing a great job.”

Not many people can eat or drink whatever they want without accumulating unwanted weight. To prevent the extra bites from adding up, hit the campaign trail with moderation and a little discipline. The real winning candidate not only beats the opposition but also stays healthy.

Lose Weight with Ruth: US Olympics Triathlon Gold Metal Winner Gwen Jorge...

Lose Weight with Ruth: US Olympics Triathlon Gold Metal Winner Gwen Jorge...: Gwen Jorgensen, Triathlon Gold Metal Winner Here is a blog from almost two y ears ago.  Congratulations are in order ! Gwen won th...

US Olympics Triathlon Gold Metal Winner Gwen Jorgensen

Gwen Jorgensen, Triathlon Gold Metal Winner

Here is a blog from almost two years ago.  Congratulations are in order! Gwen won the GOLD! - First US triathlon gold metal! This could not have happened to a nicer athlete. Go Gwen Gold!

When I was lucky enough to chat with 2012 Olympic Triathlete and 2014 World Triathlon Series World Champion, Gwen Jorgensen, I was surprised to discover that we have something in common. We both like oatmeal and were born in Wisconsin!

It was truly inspiring to talk about food and nutrition with such an accomplished athlete. Gwen’s favorite food is oatmeal with dried fruit, bananas, coconut oil and topped with poached eggs. Her favorite physical activity is an easy 6K run.

If you like to eat lots of calories, then swim, ride and run in a Triathlon! Gwen needs to consume three filling meals a day plus snacks to have enough energy for her rigorous workout schedule. She likes trying new foods and enjoys fueling her body with healthy foods. I was very fortunate to meet Gwen and am very proud and happy for her many accomplishments. She just won her 10^th straight World Triathlon Series race.

Look out Rio 2016 Olympics. Go Gwen!

Lose Weight with Ruth: Meet Ian Keiner of Peep This Out

Lose Weight with Ruth: Meet Ian Keiner of Peep This Out: Ian Keiner - Peep This Out It was fun meeting YouTube Personality, Ian Keiner of Peep This Out.   We were invited to a ...

Meet Ian Keiner of Peep This Out

Ian Keiner - Peep This Out

It was fun meeting YouTube Personality, Ian Keiner of Peep This Out.

 

We were invited to a Sriracha Social, sponsored by McDonald's of Southern California and had the opportunity to sample the new signature crafted burgers and chicken menu.

McDonalds Sriracha Chicken Sandwich

After trying the sriracha chicken sandwich (spicy for sure), Ian told me and other bloggers about the food reviews that he does for Peep This Out. Check out his successful YouTube channel. Then we had a tour of the kitchen of the McDonald's in Gardena, CA. It was interesting to see how they cook both sides of the hamburger patties at the same time, which seals in the juices.

McDonald's is going through some exciting changes. They are removing artificial preservatives, colors and flavors from the chicken McNuggets. I always wondered why artificial colors and flavors are needed. Since the same foods are served all over the world, in general, artificial colors and flavors add consistency. A Big Mac will taste the same in Nebraska as it does in Paris. Among other changes, they took out the high fructose corn syrup out of the buns and now serve chicken not treated with antibiotics. This is all due to consumer demand.

Little known fact: Ian’s favorite food is New York style pizza, and his favorite physical activity is anything cardio, such as hiking and biking. Check out his successful YouTube channel. www.youtube.com/peepthisout

Lose Weight with Ruth: Delicious Banana Nut Mug Cake for Two in Minutes

Lose Weight with Ruth: Delicious Banana Nut Mug Cake for Two in Minutes: Banana Nut Mug Cake This mug cake has a delicious flavor and can be enjoyed in minutes. Banana Nut Mug Cake for Two 4 tab...

Delicious Banana Nut Mug Cake for Two in Minutes

Banana Nut Mug Cake

This mug cake has a delicious flavor and can be enjoyed in minutes.

Banana Nut Mug Cake for Two

4 tablespoons cake flour

2 tablespoons uncooked oatmeal

4 teaspoons unpacked brown sugar

½ teaspoon cinnamon

Pinch of salt

1 tablespoon chopped walnuts

1 teaspoon baking powder

4 tablespoons mashed, ripe banana

5 tablespoons water

1 teaspoon vanilla

In a bowl, add flour, oatmeal, brown sugar, cinnamon, salt and walnuts. In another bowl, add mashed banana, water and vanilla. Add the flour mixture to the banana mixture and refrigerator for 8 minutes to allow gluten in flour to mix. Spray a large mug with cooking spray. Take banana mixture out of refrigerator and stir in baking powder. Spoon mixture into the greased mug. Microwave on high for 4 minutes. Cake should look firm on top. The bottom will look a little moist but not look raw. Enjoy warm out of the bowl. Serves 2. 188 calories

Note: Regular flour can be used. The flavor will still be delicious, but it will be a little bit tough and chewy. With the small amounts of ingredients, the measurements must be precise to maintain the proper texture. For convenience, add 4 tablespoons of mashed banana with 1 tablespoon of chopped walnuts and freeze for another cake.

Lose Weight with Ruth: Do You Have a Healthy Heart?

Lose Weight with Ruth: Do You Have a Healthy Heart?: Veggie Healthy Heart Are you taking care of your heart, so that your heart can take care of you? Enjoy the benefits with a handful of ...

Do You Have a Healthy Heart?

Veggie Healthy Heart

Are you taking care of your heart, so that your heart can take care of you?

Enjoy the benefits with a handful of healthy habits:

• Control Blood Pressure 120/80 - Limit sodium to less than 2,300 mg a day
• Maintain Normal Cholesterol Levels - Decrease saturated fat and increase soluble fiber
• Be Physically Active Every Day - Your heart is a muscle. Keep it strong.
• Eat Healthfully  - Enjoy plenty of fruits, vegetables, healthy fats and whole grains.
• Take Medications - If needed, drugs save lives.
• Limit Alcohol and Don't Smoke
• Maintain a Healthy Weight

Lose Weight with Ruth: Will You Follow the New Dietary Guidelines for Ame...

Lose Weight with Ruth: Will You Follow the New Dietary Guidelines for Ame...: Dietary Guidelines for Americans 2015-2020 What do you eat? Or better yet, what should you eat? If you are confused, the USDA an...

Will You Follow the New Dietary Guidelines for Americans?

Dietary Guidelines for Americans 2015-2020

What do you eat? Or better yet, what should you eat? If you are confused, the USDA and the HHS make it a lot easier. Every five years since 1980, they update and release the Dietary Guidelines for Americans. The guidelines are based on the latest science to provide information on a nutritious diet.

It all started in 1862, when the USDA was established. They started making dietary recommendations in 1894. This was even before the first vitamin, thiamin was discovered in 1911. In 1916, the USDA printed its first food guide. The first food guide had five groups, which included (1) milk and meat, (2) cereals, (3) vegetables and fruit, (4) fats and fatty foods, and (5) sugars and sugary foods. Sound familiar? Over the years, new food guides have been released, as nutrition research expanded. For more history on America’s nutrition policies and programs, read Day 3 What’s a Person to Eat? in The Food Is My Friend Diet.

On January 7^th, the 2015-2020 Dietary Guidelines for Americans were released. These guidelines have the potential for creating great change. Three-fourths of our diets are low in fruits, vegetables, dairy and oils, and more than half of the population meets or exceeds the amount of total grains and protein. By the way, most Americans are also consuming too much added sugars, saturated fats, sodium and calories. The latest guidelines are similar to the 2010 guidelines with some changes.

How Sweet It Is

There is a new recommendation to limit added sugars to less than 10% of calories. It’s not natural sugars from fruits or milk. It’s added sugars from all the good stuff – cakes, cookies, candy, pies, regular soda, energy drinks, syrup and ice cream. Right now, the consumption of added sugars is 13% for adults and 15-17% for children.

What does it mean to limit added sugars to less than 10%? The average person consumes 2,000 calories a day. So 10% of 2,000 calories is 200 calories or 50 grams of sugar. Here are some examples of the amounts of sugar in foods:

• Some 20-fluid-ounce bottles of regular soda have almost 88 grams (22 teaspoons) of sugar
• A king-size chocolate candy bar can have more than 56 grams (14 teaspoons) of sugar
• A cup of fruited yogurt can have almost 44 grams (11 teaspoons) of sugar
• One tablespoon of jam has almost 10 grams (2.5 teaspoons) of sugar

Calories from sugar can add up quickly. On a lighter note, the more active you are, the more added sugars you can consume.

10% is a deal. The American Heart Association recommends no more than 100 calories (6 teaspoons) of sugar for women and no more than 150 calories (9 teaspoons) of sugar for men. According to research, consuming 17-21% of calories from sugar showed a 38% higher risk of dying from heart disease compared to consuming 8% of calories from sugar.

Cholesterol is Not Your Enemy

The recommendation to limit dietary cholesterol to 300 mg a day was eliminated. It’s interesting that other countries have followed America’s research to not limit dietary cholesterol for years. However, watching cholesterol is prudent, because foods high in cholesterol may be high in saturated fat. Continue to limit saturated fat to less than 10% of calories.

Eat More Fish

The meal pattern for vegetarians and vegans was included in the 2010 guidelines. The new guidelines added the meal pattern for the Mediterranean-Style diet. It features less dairy and more fish. Most Americans do not eat enough fish.

Green Light on Caffeine

Moderate coffee consumption up to three to five 8-oz cups a day or 400 mg of caffeine a day is okay and does not increase the risk of disease. Be aware that some coffee beverages are loaded with extra calories from added sugars and saturated fat.

Do You Follow the Dietary Guidelines?

If you don’t follow the guidelines, you are not alone. Only around 2% of Americans follow them. We could do better. The purpose of the guidelines is disease prevention. If more people followed a healthy diet, obesity rates would decline and diabetes expenses would decrease.

If you are part of the 98% of Americans, who don’t follow the guidelines, think about how to include fruits, vegetables, whole grains, fat-free or low-fat dairy, oils, lean protein foods into your diet every day, while eating less added sugars, sodium, saturated fat and calories. And don’t forget to limit alcohol and increase physical activity. For details, go to ChooseMyPlate.gov. It’s important to point out that there is not one single healthy diet. The 2015-2020 Dietary Guidelines for Americans offer choices to fit into personalized lifestyles. There is something for everyone.