Core Matters

Posts Tagged ‘Sarah Currie’

 
 
Monday, January 30th, 2012

Did your mother ever tell you your eyes were bigger than your stomach? And if you wanted more you’d have to eat what was on your plate first? Well I certainly heard all of that growing up!  -3

I also heard “there are starving children in Africa so clean your plate.” Yes, the clean plate club. To this day, I still feel guilty leaving food behind. But although I cleaned my plate growing up, it was home-cooked food and reasonable sized portions.

Today, America is majorly afflicted with PORTION DISTORTION. Serving sizes are now over 50% larger then it used to be! Remember when an 8 oz latte was a small and 20 oz didn’t even exist? Well now a 12 oz is a small. So guess what, if serving sizes are too big and you tend to eat all of what’s put in front of you, guess what, your pants are going to be tight if they’re not already.

I hear people all the time saying they eat healthy yet they don’t know why they can’t lose weight. Well even too much healthy food can pack on the pounds. I found this great portion size tool that I want to share with you all. You can click through each food group and see what the proper portion size is. If you hate counting calories or points and your most recent juice cleanse lead to a binge (shocking!) maybe simply downsizing can help you start to lose weight.

Check it out by clicking here: http://www.webmd.com/diet/healthtool-portion-size-plate

- By Sarah Currie, MS RD

Wednesday, December 28th, 2011

With only a few days remaining in 2011, most of us are just trying to survive this holiday season.

The cold, dark days; the social obligations; the tempting cookies and chocolates in our faces no matter where we turn are quite extraordinary. And with so many things working against us, how do we avoid winter weight gain?

The theme with my patients and clients during the winter/holiday season is maintenance.
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There is no doubt that it is extremely hard to try to lose any weight between Thanksgiving and New Year’s. BUT maintenance is possible with a little effort.The first step is to figure out why weight gain happens. From my standpoint it’s quite simple. Most comfortable, weather friendly activities such as running, triathlons, tennis, golf, walking to work, etc. get harder to do outside in winter months – especially here in NYC. Without races, court or tee times holding one accountable; people’s activity levels tend to severely diminish or even stop.

The change in weather is further complicated by the proximity to additional calories that begins around Halloween.  Many food options become available during October, November and December that simply are not available during other times of the year.

So why weight gain happens in the winter /holiday season is simple – people are moving less and eating more. But that does not mean you cannot enjoy the season and maintain your current weight and fitness levels.

Below are a few tips to maintain your weight this holiday season:

1. Replace your Summer and Spring Activities – Especially triathletes and runners – hit the weights! Nothing keeps the fat off like strength training. If you insist on remaining cardio queens throughout the winter, however, gear up and purchase long cycling pants, get booties, get an ear band.

2. If you know social obligations will prevent you from your traditional evening workout, get up early and hit the gym. There’s a reason 6am spin classes exist.

3. Avoid excessive liquid calories – You do NOT need that peppermint mocha just because Starbucks says you do. The excessive booze certainly won’t keep your pants from getting tighter. Drink less by alternating with water and consumer your liquid calories and carbs wisely.

4. At parties,  go for the veggie platter first. If you shove a handful of bell peppers, carrots and celery down your throat before anything else, believe me, not much more will fit in your stomach.

- By Sarah Currie MS RD

Tuesday, June 28th, 2011

All I have heard for months is how great the Ride to Montauk is.

“The course is so beautiful!” and “It’s flat all the way,” friends continually told me. I wasn’t even really sure where exactly Montauk was, but I figured having a 70 mile bike ride hanging over my head would force me to start training earlier this year than in years past.  As usual I recruited my trustworthy training partner, Jenn, and along the way we bullied Megan, a member of Physical Equilibrium’s triathlon team, into joining us as well.

We began training in March and I am happy to say that it went really, really well. We completed  a 60-mile training ride two weeks before the event so we would have two weeks to taper properly.

On race day, we were all pumped and excited, especially for the variety of  promised foods at the finish line! Since the ride offered distances of 30, 70, 100 and 145 mile courses, I was curious to see how it would be organized as everyone finished at thmontauke same location. The directions on the website and the materials we received in the mail happened to be extremely thorough and well organized.

We checked our bikes for transport in Manhattan the day before the ride and arrived at Penn Station the morning of to travel to the starting line.

We arrived on time and our ride began at 9:45am. The first few miles went smoothly but disaster struck well before the first rest stop at 14.5 miles as a long stretch of road was flooded from the previous day’s rain storm. At one point we actually had to dismount our bikes and carry them through wet sand to avoid submerging our entire lower legs. Making matters worse, Jenn also crashed into Megan as Megan was forced to stop short to avoid a bottleneck crash along the flooded road.

Not much later, I fell behind the group and was riding solo through a “lake” when a car sped up to pass me in what seemed as an intentional attempt to soak the riders. And after being soaked, I proceeded to get a flat tire. Not even 12 miles in and we were wet, wounded and off of our training pace.

After a quick pit stop, Jenn got her first flat tire and I got my second. My second stoppage allowed Jenn and Megan to ride ahead of me so we made up to just meet up later in the race.

With 10 miles remaining, the three of us soaked, angry and tired women met up. Everyone had incurred at least two flat tires among other hazards to our bikes and bodies.

Finally, finally, finally at 5:00pm we made it to the finish! With dreams of free beer and delicious food I was soon disappointed. We waited in a line to check our bikes; waited in a line to retrieve our bags; set up camp in the food line while taking turns going to the bathroom. By the time we made it to the front of the line,  the beer was gone and we certainly didn’t care about waiting in line for the free t-shirt.

Thank goodness for friends who check a bottle of white Lambrusco with their end of race gear! The three of us split this delicious drink while waiting for our food, so at least the edge was taken off and we could begin to relax. By 7:00pm we had barely gotten our food and processed to run to the train only to find out that it was full! We ran back to the finish area just in time to catch one last bus that was leaving for Manhattan.

I am happy that I was able to persevere through this ride, but unless the organizers make some serious changes to next years’ course and the overall organization, I’ll most likely pass on participating again. The weather alone was certainly not the only factor that contributed to this bike ride experience that I will surely never forget!

- Sarah Currie

Sunday, June 5th, 2011

In case you haven’t yet heard, First Lady Michelle Obama along with the United States Department of Agriculture recently unveiled Myplate, the federal government’s new graphic to replace the long standing, yet often confusing food pyramid. The First Lady’s proactive initiatives to combat our nation’s childhood obesity epidemic and to evolve our government’s policy on healthy eating should be largely applauded. However, as a Registered Dietitian who, for many years, has focused on generating awareness for healthy and balanced eating, I do not believe this new Myplate program goes far enough.

The new food diagram breaks down the plate into the following:  Screen shot 2011-06-05 at 1.38.52 PM

  • 1/4 of the plate as vegetables
  • 1/4 of the plate as grains
  • 1/4 protein
  • 1/4 fruit
  • A side of dairy

While this plate adheres to the recommended balance of foods, it does not account for caloric intake. Assuming a person serves their plate exactly as recommended and adheres to proper portion sizes, most people will be consuming too many calories for one meal.

On average, there are 50 calories per cup of veggies, 80 calories per fruit serving, approx. 200 calories in grains (starches) and above 200 calories for 4 oz of lean meat ( 6 oz. is average serving size) and 90 calories minimum for the dairy side. That totals 620 calories minimum, which for many people, is on the high side for one sitting.

With my clients, I traditionally breakdown the plate as follows:

  • 50% vegetables
  • 25% protein
  • 25% carbohydrates (grains, breads, fruits etc.)

This meal diversity allows for the right mix of proteins and nutrients needed for the body to create energy and focus without excessive caloric intake.

Despite my differences with the government’s new plan, it is tremendous that it has finally embraced the evolution of the food pyramid.

- Sarah Currie, MS RD

Monday, May 2nd, 2011

How often have you returned home from vacation feeling more exhausted than before you left? What was supposed to be a relaxing break somehow turned into Spring(er) Break.

For most New Yorkers, life can be pretty stressful. Not many of us seem to be exempt from the work hard/play hard mantra, even while being away from the city. Simply put – vacation is an escape from our “real” life. Exercise, nutrition and sleep patterns usually get thrown out the door. But why should we throw days, months or even years worth of living a healthy lifestyle out the door? Do not get me wrong – I’m not saying to become a total prude and refuse beach cocktails or order the chicken when you really, really, really want the steak. But what I am saying is to simply find a balance.

I was able to practice this concept of balance on a recent vacation to Aruba for a dear friends’ wedding. Not only was I able to transform my trip into a self-imposed triathlon training camp with a daily self-taught open water swimming class (ok so one day I only swam 10 minutes), but I also drank beer daily, ate food pairings and even conducted a bar review of Miami Vices.

Did you know that an 11.27 ounce can of Balashi Beer goes quite well with the chicken salad at the Radisson Hotel beach front restaurant? But the bar neglects to top its Miami Vices with a dark rum floater, which is, in my opinion, the best part of the frozen concoction. (We never did figure out the reason behind the 11.27ounce can.) My point is – if you create manageable guidelines, anyone can stick to a balanced health regimen while still enjoying yourself and not return home feeling the need to detox on the latest fad juice cleanse.

With that being  said, my friends and I came up with our top 5 vacation guidelines that hopefully will help you stay balanced while on your next vacation.

Sarah_Aruba21. Be active every day, even if it’s just a walk on the beach or a quick swim

2. Sleep enough, whether you go to bed at a reasonable hour or nap during the day if you had a late night

3. Allow yourself one frozen drink per day. You might drink more alcohol than this, but watch your calories, these bad boys can easily cost you 400 each.

4. Eat 3 square meals. Make one light so you can enjoy dinner and/or dessert. No snacking

5. Drink plenty of water

Vacation season round two is upon us so if you blew it this Spring you have another chance this Summer to practice balance!

This entry was written by Physical Equilibrium Registered Dietitian Sarah Currie.