The two dietitians who were at the second week of the "Drop 10 in 10" workshop at Evangelical's Community Health Education Center also returned last Tuesday for Week Three. Tricia Hollenbach is a dietetic intern and Lyndell Wright is a registered dietician and a licensed dietetic nutritionist.
They shared a wealth of information about food labels and whole grains, delving into details about the specific questions the group asked.
One of my questions was how to space meals and snacks. When I wake up in the morning, all I want is coffee. The very thought of eating breakfast turns my stomach.
But, I know that eating that meal is very important. People who eat breakfast tend to eat fewer calories than those who skip it.
My daily schedule also is random. I work at night so that you can read this paper in the morning. But, I don't want to eat my dinner too late and risk developing heartburn at bedtime.
Hollenbach and Wright helped me develop a schedule to stick to - eat breakfast around 10 a.m., lunch at 2 p.m. and dinner around 6.
There's room for snacks in between and the meals are spaced right at the optimal four to five hours apart.
I've been eating something light for breakfast - a yogurt or a piece of fruit.
Cereal can be a good choice, too, provided that it isn't sugary.
When a meal is done, they suggest doing something to signal the end of the eating, such as brushing your teeth.
Those who find themselves "grazing" on snacks while watching television should find something else to do with their hands, Wright said, such as needlework or exercising with stretchy bands or hand weights.
Time again was spent on deciphering the "Nutrition Facts" labels on foods. Wright said she follows a "5/20" rule.
If a food has 5 percent or less of a nutrient, it is low in that item. If it has 20 percent or more, it's high.
So, this cup of instant lunch noodles is a pretty poor choice. It has 30 percent of the daily value of fat and 48 percent of the daily value of sodium.
That cup still is unopened and under my desk, but if you've realized you've made a poor choice, follow the experts' advice:?"Don't beat yourself up over it. Analyze it and move forward."