Tips To Sustain Healthy Habits

/in , , , , /by

A structural change to your eating habits can be a positive impact on your health. Here are a few tips on changing the way you eat at work and home, where the struggle is daily.

WORK:

  • Make sure you get up from your desk frequently.
  • Take your breaks.
  • Avoid eating at your desk or in your office at all costs. Eating in front of a screen takes away from the pleasure of eating, which means you end up eating more to feel satisfied.
  • Pack a healthy lunch and snacks if necessary.

HOME:

  • Serve salad and vegetables first with meals.
  • Pre-plate meals and serve from the stove or counter as opposed to leaving food on the table.
  • Sit at the table, turn the TV off and be present during the meal.
  • If drinking sweetened beverages (pop, juice or sports drinks), choose a container that holds fewer than 24 ounces.
  • Ensure bulk foods (think chips) are in individual serving bags.
  • Put pre-cut fruits and vegetables within easy reach on the middle refrigerator shelf.
  • Place a bowl of fruit on the dining room table.

sg

Inflammation and Food

/in , , , /by
Inflammation is a sign of injury or illness. Increase inflammation in your body can be a risk factor for heart disease, cancer, diabetes and other chronic diseases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.
 
To decrease the amount of inflammation in your body: 
  • Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation in your body.
  • Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.
  • Moderate carbohydrate intake: Foods that are low in fiber and high in sugar are inflammatory. Limit your intake of sweetened drinks, snack foods, processed foods and desserts.
  • Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening and fried foods.
  • Limited saturated fats: We need some saturated fats but too much can increase the risk of chronic disease. Saturated fats are mostly found in animal fat, dairy products, butter, lard and eggs.
  • Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are deep green, orange, yellow, and purple.
  • Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory.
  • Increase your intake or walnuts and salmon: All nuts and fish are healthy but walnuts and fatty fish have the most heart-healthy fatty acids.
  • Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold-cereals.
  • Eat more lentils and beans: These super foods are a good source of fiber, protein, carbohydrate, and many vitamins and minerals. Consider few vegetarian meals a week.
Inflammation in your body is a great example of “we are what we eat”. Small changes you enjoy are your best bet for long-term success. Enjoy! mk

Adapted from Today’s Dietitian Vol. 16 No. 2 p 44-51

Activity is not just for athletes

/in , , /by

During my weekly visits to a local park I often see two gentlemen exercising on the one-mile loop path.  They are memorable because they both have significant physical deformities.  They both walk with a slow determination despite their uneven gait and challenging posture.  They are a source of inspiration and a great reminder that we don’t have to be athletes to be active. 
Physical activity is just as vital to our health as good nutrition.  It is recommended to accumulate 150 minutes of moderate intensity activity every week.  Don’t let that be overwhelming to you.  Make your goal to do a little more this week then last week and eventually you will feel more like an athlete.   Write out your activity goals in minutes, miles or laps and track your progress. 
During my most recent trip to the park I even saw a three-legged dog making the one-mile trek!  Pick your favorite activity, set some goals and start moving.  You will be so glad you did! mk

August is the Academy of Nutrition and Dietetics’ first ever “Kids Eat Right” month

/in , , , , /by
With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital.
Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.

The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare.

Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school.

Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.

Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.

Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. Please don’t hesitate to make an appointment with Banister Nutrition for help with your family’s health.  We can help you with healthy meal and snack ideas, make sense of the feeding relationship and insure your children grow into healthy adults. mk

Zucchini Pizza Bites

/in , , , , /by

I love searching for new and interesting recipes on my time off. Last night I made these delicious and easy zucchini pizza bites, they are a great substitute for the regular pizza bites that you may buy at the store. Try this recipe!
Prep time: 5 mins
Cook time: 6 mins
Total time: 11 mins
Serves: 6-8

Ingredients
-1-2 large zucchini (sliced in ¼ inch slices)
-2 tbsp olive oil
-salt 
– pepper
-pizza sauce
-low fat shredded mozzarella
-turkey pepperoni slices (I tore 1 pepperoni for each slice of zucchini)
Instructions
1.     Toss sliced zucchini with olive oil and a dash of salt and pepper.
2.     Spread succhini evenly on a aluminum foil covered pan and place under the broiler at 350° F for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
3.     Remove the zucchini and top with ½ tsp of pizza sauce, shredded cheese, and turkey pepperoni.
4.     Return under the broiler just until cheese is melted.
5.     Serve & Enjoy!
Nutrition Facts (Servings: 4 pieces)
Calories: 125   Protein: 8g   Fat: 6g   Carbs:  10g
sg 

5 Types of “Mindless Eating”

/in , , , , , , /by
Practicing healthy satiety is developing a better understanding of when you’re really hungry and when you’re not, and training yourself to avoid eating when you’re not hungry.
Here are the 5 types of “mindless eating” to avoid: 
Emotional Eating:Often the factor that drives our eating is not physical hunger but emotions such as happiness, sadness, or even boredom. Learn to tell the difference between real, physical hunger and emotional food cravings.
Spontaneous Eating:Often we eat food just because it’s there, even when we’re already full. This adds a lot of useless calories to one’s diet. The best way to avoid spontaneous eating is to eat on a regular schedule.
Unconscious Eating:Sometimes we eat without even being fully conscious that we are doing so (often in front of the TV). Food journaling is a useful tool you can use to steer clear of unconscious eating.
Habitual Eating:Eating out of habit instead of hunger is known as habitual eating. Eating on a schedule is a good thing if the schedule is sensible, but becomes a bad thing when the schedule is not sensible.
Clearing Your Plate: Sometimes we start to eat when we’re hungry and don’t stop when we’re full. Instead we keep eating until we finish the food that’s in front of us or until we are uncomfortably stuffed. The best way to avoid this type of mindless eating is to serve yourself smaller portion sizes. sg

Just for Today Poem

/in , /by
A client of mine kept this on her bedroom mirror for a year.  She read it every day during Lent to help her stop drinking soda during the Lenten session.  It has now been 2 and a half years since her last soda!  Maybe this poem will be helpful for you also!

 

JUST FOR TODAY, I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all of my problems at once. I know that I can do something for 24 hours that would overwhelm me if I had to keep it up for a lifetime.

JUST FOR TODAY, I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds, I will chase them away and fill it with sunshine.

JUST FOR TODAY, I will accept what is. I will face reality. I will correct those things I can correct and accept those I cannot.

JUST FOR TODAY, I will improve my mind. I will read something that requires effort, thought and concentration. I will not be a mental loafer.

JUST FOR TODAY, I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path, and I’ll not speak ill of others. I will improve my appearance, speak softly, and not interrupt when someone else is talking.

JUST FOR TODAY, I will refrain from improving anybody but myself.

JUST FOR TODAY, I will do something positive to improve my health. If I’m a smoker, I’ll quit. If I am overweight, I will eat healthfully – if only just for today. And not only that, I will get off the couch and take a brisk walk, even if it’s only around the block.

JUST FOR TODAY, I will gather the courage to do what is right and take responsibility for my own actions

 -This poem was adapted from the Al-Anon support group poem –mk

Red, White & Blue Popsicle

/in , , , /by
About 10 (3-ounce) freezer pops | Active Time: 10 minutes | Total Time: 6 hours 10 minutes 
Ingredients
1 1/2 cups blueberries
1 cup raspberries
2 cups limeade

 

Preparation
Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours.

 

Nutrition Per pop: 

45 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 12 g Carbohydrates; 0 g Protein; 1 g Fiber; 2 mg Sodium; 41 mg Potassium
1 Carbohydrate Serving

ON THE NEWS: STRESS ACTIVATES CERTAIN HORMONES LOCATED IN ORAL TASTE BUDS

/in , , , /by
Researchers from Monell Chemical Senses Center in Philadelphia, PA studied mouse models to understand why we reach for the sweet stuff when we’re feeling emotional.  Researchers found the stress can increase the body’s secretion of a hormone called glucocorticoids (GCs).
These receptors, which are located on the tongue, are found in cells that make up taste receptors that identify sweet, savory, and bitter tastes. Researchers point out that taste buds aren’t just found on the tongue, but in the gut and pancreas as well.
“Sweet taste may be particularly affected by stress,” said lead study author M. Rockwell Parker. “Our results may provide a molecular mechanism to help explain why some people eat more sugary foods when they are experiencing intense stress.”
 
Instead of searching for which foods to  eat when you’re stressed, go on a 10-minute walk, attend a yoga class, or spend time with the family. There are various activities we can do to keep our mind off of food.  sg
Source: http://www.foxnews.com/health/2014/06/04/stress-receptors-in-taste-buds-may-explain-emotional-eating/

4 Easy Ways To Cut Calories

/in , , , , /by
Many factors influence what, when and how much we eat, including our feelings, our environment and even television. Not being aware of these factors can lead to mindless eating and taking in more calories than we need. Here are a few tips to cut calories.

Reaching for that second helping: You will be tempted to eat more when bowls of food are sitting right in front of you. Consider serving from the stove or counter rather than from the table. This will reduce easy access to food even when you’re not as hungry.
Portion distortion: Check the serving size on the nutrition facts label. Keep in mind that a serving of protein is about the size of a deck of cards.  
Eating out of a bag vs. eating out of a bowl: Extra calories can add up if you are eating while doing other activities. Eat snacks such as potato chips out of a bowl. This will give you a portion size to eat versus eating until you are full.

Liquid calories from beverages: Calories add up when you drink too many soft drinks, sports drinks and alcohol. Even if you drink only one soft drink a day, over time those liquid calories will add up. For example, a 12-ounce can of regular cola contains 150 calories. If you had that with a lunch every day, over a year, that would add up to nearly 55,000 empty and unnecessary calories and a weight gain of a little more than 15 pounds. Instead, choose water and add your favorite fruits to it. Flavorful & delicious! sg



Source: http://walgreensdiabetes.com/diabetes-you-spring-2012/#?page=36