Life Ever Changing

A pursuit to become a Registered Dietitian and to promote healthy living

Legumes Aid Weight Management

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Beans, lentils, chickpeas, and other legumes aid weight management, according to a meta-analysis published online in the American Journal of Clinical Nutrition. Researchers reviewed 21 articles that encompassed 940 overweight or obese participants on the effects of legume consumption on body weight, body fat, and waist circumference. A daily serving of beans resulted in about half a pound lost after six weeks, compared with those who did not consume a daily serving of legumes. Legumes are high in fiber and protein and increase satiety with fewer calories.

Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. Published online March 30, 2016.

Tip of the Day

Love your leftovers! Reinvent last night’s leftovers and serve them for lunch. Use extra chicken to make a delicious chicken salad. Serve on top of a green salad or as a sandwich.

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Potato Crust with Onion, Mushroom, Anchovy, and Olive

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Savory and satisfying, pissaladiere is a classic southern French pizza-like tart made with carmelized onions, garlic, anchovies, and olives, with mushrooms thrown in the mix! This hearty, simple crust is terrific with full-flavored toppings.

Makes four 6-inch pizzas

Preparation time: 45 minutes

Crust: 

  • 2 to 3 medium russet potatoes, sliced to 1/16-inch thickness
  • 1 tbs. extra-virgin olive oil
  • 1/2 tsp. salt
  • Freshly ground black pepper
  • 1 cup shredded Parmesan cheese

Toppings: 

  • 1 tbs. ghee or extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1/4 tsp. salt
  • Freshly ground black pepper
  • 1/2 sprig fresh thyme
  • 3 garlic cloves, sliced
  • 1/2 large portabella mushroom cap, diced, about 1 cup
  • 1 tsp extra-virgin olive oil
  • 1/2 cup halved pitted olives (a mixture of kalamata and spicy green olives)
  • 16 anchovy fillets

Preheat the oven to 450 degrees F. Make the crust: Place the potato slices in a bowl of cold water and soak for about five minutes. Drizzle a parchment-lined sheet pan with the olive oil. Drain the potatoes, pat dry, and toss with salt, pepper, and cheese. Then arrange into four 6-inch round on the prepared sheet pan (the potato circles will likely need to be slightly overlapped to make each of the rounds). Bake until just golden ground, about 10 to 12 minutes.

Prepare the toppings: Heat the ghee in a large cast-iron skillet. Add the onions and the salt and pepper. Cook, stirring occasionally, until the onions begin to turn golden, then add the thyme and garlic. While the onions are caramelizing, sauté the mushrooms in the teaspoon of olive oil in a separate pan until soft. Continue to cook the onions until they are well caramelized, which can take about 20 to 30 minutes. When the onions are deep golden and fragrant, remove from heat and spread over the fully baked pizza crusts. Top with mushrooms, olives, and anchovies. Bake until toppings are warmed through.

Tip of the Day

Explore the great outdoors! Now that the weather is warming up, explore the great outdoors with your family. Hike a local mountain or try a new trail. The outdoors brings endless possibilities for physical activity, fun, and adventure.

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7 dietary sources of energy

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It’s important to fuel your tank properly if you want to keep it running. The food you eat supplies many types of macronutrients — carbohydrates, fats and proteins — which deliver the energy (or calories) your body needs to function. Food also supplies micronutrients, such as vitamins and minerals, which don’t provide calories but help the body with chemical reactions. In addition, food is a source of water, fiber and other essential substances. Below you will find important nutrients that your body needs to stay energized.

Carbohydrates

Carbohydrates can be simple or complex. Simple carbohydrates are the sugars found in fruits, honey, milk and milk products. They also include sugars added during food processing and refining. Simple carbohydrates are absorbed quickly for energy.

Complex carbohydrates, also known as starches, are found primarily in whole grains, pasta, potatoes, beans and vegetables. Digestion is required to change complex carbohydrates into simple sugars. Complex carbohydrates contain many vitamins and minerals as well as fiber. During processing, however, complex carbohydrates may be refined, removing many important nutrients — along with their benefits.

Fats

Fats are a natural component of various foods, and they come in different forms. The oils used in cooking are a form of fat. Fats are also found in foods of animal origin, such as meat, dairy, poultry and fish, and in such common foods as avocados, nuts and olives. Fats are a major source of energy — or calories — and also help your body absorb some vitamins.

Proteins

Proteins build and repair body structures, produce body chemicals, carry nutrients to your cells and help regulate body processes. Excess proteins also provide calories. Proteins are composed of basic elements called amino acids. There are two types of amino acids: those your body can generate, known as nonessential amino acids, and those that can only be obtained from the food you eat, known as essential amino acids.

Vitamins

Many foods contain vitamins, such as A, B complex, C, D, E and K. Vitamins help your body use carbohydrates, fats and proteins. They also help produce blood cells, hormones, genetic material and chemicals for the nervous system. Deficiencies of these vitamins lead to various diseases.

During processing, foods can lose nutrients. Manufacturers sometimes enrich or fortify the processed food and add back nutrients. Fresh, natural foods, though, contain vitamins in their preferred natural state.

Minerals

Minerals such as calcium, magnesium and phosphorus are important to the health of your bones and teeth. Sodium, potassium and chloride, commonly referred to as electrolytes, help regulate the balance of water and chemicals in your body. Your body needs smaller amounts of minerals such as iron, iodine, zinc, copper, fluoride, selenium and manganese, commonly referred to as trace minerals.

Water

It’s easy to take water for granted, but it’s a vital nutritional requirement. Many foods, especially fruits, contain a lot of water. Water plays a role in nearly every major body function. It regulates body temperature, carries nutrients and oxygen cells via the bloodstream and helps carry away waste. Water also helps cushion joints and protects organs and tissues.

Fiber

Fiber is the part of plant foods that your body doesn’t absorb. The two main types are soluble and insoluble, and fiber-rich foods usually contain both. Foods high in soluble fiber include citrus fruits, apples, pears, plums and prunes, oatmeal and oat bran, and barley.

Legumes, such as dried beans and peas, are also high in soluble fiber. This type of fiber helps lower blood cholesterol, slows the rise in blood sugar and adds bulk to stools. Insoluble fiber is found in many vegetables, wheat bran, and whole-grain breads, pasta and cereals. Insoluble fiber also adds bulk to stool, stimulates the gastrointestinal tract, and helps prevent constipation.

Happy, healthy eating!!

Tip of the Day

Brighten up your breakfast! Brighten up your breakfast routine by adding fresh fruit to yogurt, cereals, and toast or by blending frozen fruit into a smoothie.

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7 tips to breaking breakfast barriers

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Breakfast is considered the most important meal of the day for a reason: People who regularly eat a healthy, balanced breakfast tend to concentrate better and get more physical activity than those who skip it. Breakfast eaters also have an easier time managing their weight and have good cholesterol levels. Take a bite out of the habit of skipping breakfast with these strategies:

  1. Get into the habit. Start with grabbing just a piece of fruit as you walk out the door. Gradually include other food groups.
  2. Curb your sweet tooth the healthy way. Try making French toast using whole-grain bread dipped in a batter made of egg whites or an egg substitute, a pinch of cinnamon and a few drops of vanilla extract. Fry in a nonstick skillet or use a cooking spray. Top with thinly sliced apples, unsweetened applesauce, berries or sliced banana for sweetness.
  3. Prepare in advance. If you’re rushed in the morning, set the table the night before with bowls and spoons for cereal or slice some fruit ahead of time and place your smoothie blender out on the counter. Keep easy favorites such as hard-boiled eggs, fresh fruit, instant whole-grain oatmeal and low-fat yogurt on hand.
  4. Think out of the (cereal) box. Don’t limit yourself to traditional breakfast foods. Leftover vegetable pizza or a turkey sandwich on whole-wheat bread can make a healthy breakfast.
  5. Take it with you. If there’s no time to eat breakfast at home, pack a brown-bag breakfast or grab a banana and take it with you.
  6. Split it up. If you’re not hungry first thing in the morning, eat a slice of whole-wheat toast or drink a glass of 100 percent fruit juice. Later, eat a healthy mid-morning snack.
  7. Change gradually. Have breakfast on two mornings at first, and three mornings a little later. Your eventual goal is to eat breakfast every day.

Whenever you’re tempted to skip your morning meal, just remember that a good breakfast also helps keep you from becoming ravenously hungry later in the day, so you won’t eat as much.

Tip of the Day

Dip into dairy! Looking for ways to get your dairy today? Use low-fat or fat-free yogurt to make a dip for fruit or vegetables. Try cucumber, ranch or cinnamon varieties.

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Dietary fiber: Essential for a healthy diet

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Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Selecting tasty foods that provide fiber isn’t difficult.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

  • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
  • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.

Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed.

How much fiber do you need?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

Age 50 or younger Age 51 or older
Institute of Medicine
Men 38 grams 30 grams
Women 25 grams 21 grams

Your best fiber choices

If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron back after processing, but not the fiber.

Fiber supplements and fortified foods

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don’t provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt, and ice cream, with fiber added. The added fiber usually is labeled as “inulin” or “chicory root.”

Some people complain of gassiness after eating foods with added fiber. However, some people may still need a fiber supplement if dietary changes aren’t sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.

Tips for fitting in more fiber

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

  • Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with “whole grain,” “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
  • Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and has at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.
  • Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
  • Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
  • Eat more fruits and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.
  • Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Tip of the Day

Hydrate to feel great! Water is a refreshing choice. Jazz it up by adding slices of fruit or fresh herbs like mint, rosemary or basil.

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Tips to better manage diabetes

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It can be frustrating to manage diabetes. Even though you work hard at managing your blood glucose, you may be disappointed that your numbers aren’t better. You can’t possibly do the work of your pancreas all the time. Don’t beat yourself up and do the best you can.

Here are some tips from the American Diabetes Association for improved blood glucose control:

  • Meet with your diabetes team. You aren’t alone. Choose a healthcare provider who understands diabetes well and ask if you can also meet with a diabetes educator and a dietitian. Your team can help you come up with a plan for eating and exercising. If you’re on insulin, the diabetes educator can give you guidelines for dose adjustment depending on which insulin program you’re on.
  • Test your blood sugar on a regular basis per your provider’s recommendation. If you’re beginning a new exercise program you may need to test more frequently to avoid low blood sugar. Your blood sugars aren’t going to always be perfect. If your blood glucose is frequently too high or too low, talk with your diabetes team. Low blood sugar can be dangerous and testing can help you avoid it.
  • Write your blood sugars down. This can be a pain but the good news is, you can download most blood glucose meters to your computer and print a copy for your healthcare provider. A blood sugar log can help you spot patterns much easier. Those who keep the best records usually have better control. Adding food intake and exercise to your record will better help you see correlations between certain foods, or exercise, and your blood glucose.
  • Take your diabetes medication. Missed doses, whether you are on oral diabetes medication or insulin, can lead to high blood glucose. If missing your insulin dose or oral diabetes medication is a problem for you, set up reminders.
  • Diet is important to keeping your blood glucose under control. Eating regular, healthy meals will give you better blood glucose control. That doesn’t mean you can’t go out with friends occasionally or have some birthday cake. A dietitian can give you guidelines to healthier eating.

How many more tips can you come up with?

Adapted from: Peggy Moreland, R.N., C.D.E.

Tip of the Day

Potassium power! Sweet potatoes, white beans, tomatoes, beet greens, & spinach are all vegetable sources of potassium.  Diets rich in potassium may help to maintain healthy blood pressure.

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Break 5 habits

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Changing habits, especially ones you’ve had for many years, isn’t easy. But breaking these five unhealthy habits can make a difference in your weight, so I encourage you to eliminate them for two solid weeks! Challenge is on!

  1. No TV while eating — and only as much as you exercise.
    Studies show that watching TV — or any other “screen time,” such as computer use — is a driver of weight gain. You aren’t moving, and there’s a good chance you’re also sipping or nibbling on something. So spend only as much leisure time watching TV — or in front of any screen — as you spend exercising. That way, you’re breaking the bad habit of mindless eating and adding the good habit of being more active.
  2. No sugar — except what’s naturally found in fruit.
    If you want something sweet, eat fruit. Otherwise, stay away from sugar and sweetened foods, including table sugar, brown sugar, honey, jam and jelly, candy, desserts and soda. Alcohol also counts as a sweet. Keep in mind that many artificially sweetened foods like candy, cookies, cakes, ice cream and yogurt can still pack lots of calories. Relying on fruit to satisfy your cravings is a healthier, lower-calorie habit.
  3. No snacks except fruits and vegetables.
    Common snacks typically have a lot of calories and little nutritional value. If you’re hungry between meals, eat only fruits and vegetables and nothing else. Snacking on healthy fruits and vegetables a couple of times a day can help you manage your weight. Stock your home with a variety of ready-to-eat vegetables and fruits.
  4. Moderate meat and low-fat dairy.
    Limit total daily consumption of meat, poultry and fish to 3 ounces — the size of a deck of cards. If you consume dairy products, use only skim milk and low-fat varieties, and consume them in moderation — about two servings daily. Full-fat dairy products contain saturated fat that can raise your cholesterol. Even lean cuts of meat and skinless poultry have some saturated fat and cholesterol and can be high in calories.
  5. No eating at restaurants. 
    Eating out is associated with weight gain. The tantalizing sights and smells of a restaurant, deli counter, bakery display, food court or concession stand entice you with high-calorie menu items and large portions.

Changing habits is challenging, but with confidence and the right strategies, you can succeed. And remember: Your immediate goal is to stick to these changes for only two weeks.

Tip of the Day

Stay on track with small changes! Continue to make small changes to what you eat and how you move. Take the stairs instead of the elevator, swap a glass of juice for a piece of whole or cut fruit, and add an extra vegetable to dinner. Over time these small changes will add up!

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Easy Foods Kids Can Grow in the Garden

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Parents and caregivers know how challenging it can be to get kids to eat enough fruits and vegetables, but gardening may help. An expanding body of research shows that when kids help grow fruits and vegetables, they are likely to eat more produce and to try different kinds, too. The benefits of gardening don’t end there. Gardening helps kids engage their curiosity, learn to be resourceful and gain self-confidence. It is also a great way to get the entire family outside for fresh air and physical activity.

Consider Your Kids

Depending on their age, children take to gardening differently. For example, preschoolers tend to be fascinated with exploring dirt, seeds and the garden hose, while older children are more interested in how a single seed turns into an edible plant.

Make Kids Part of the Planting Process

Ask children which fruits and vegetables they’d like to grow. While older kids can read seed packets and start to understand growing regions, younger ones may not understand that it’s probably not possible to grow oranges in northern Maine. Suggest fun, reliable plants such as purple carrots and striped beets, and make sure you plant a couple of sure bets for your region of the country.

Go Herbal

Herbs are perhaps the easiest plants to grow and can be a good place to start to interest kids in gardening. Herbs grow like weeds, so you’ll probably have more than enough. Choose one or two herbs to start, such as parsley, basil or rosemary. Don’t worry if you have too much by summer’s end. An excess of basil can be made into pesto, frozen in ice cube trays and stored in the freezer to use during the fall and winter. And, all herbs can be dried.

Dig What Grows Below Ground

What’s more fun for a kid than yanking a carrot she planted out of the ground, washing it and taking a bite? Beets, another “underground” crop are colorful and can be a great way to get a child to try a new vegetable. Potatoes are easy to grow and are kid favorites.

Gardening for the Space-Challenged

No yard? No problem! Try using large pots placed on the patio or porch to grow foods such as tomatoes, salad greens and even cucumbers. Most herbs can grow in small pots on indoor windowsills. Picking herbs is a great task for younger children. And, if they are old enough, let them cut the herbs with kitchen shears.

Take Gardening to the Extreme

Children are fascinated by very small and very large objects … including vegetables. Whether in the ground or in a pot, cherry tomato plants grow to the perfect height for little hands to pick the deep red orbs. Small kids may find it exciting to watch how low-maintenance, easy-to-grow and brightly colored butternut squash and pumpkins grow and expand during the season.

Keep Gardening Year-Round

The gardening experience doesn’t have to end with the last harvest. Make growing edible fruits and vegetables a year-round activity. Read through seed catalogs during the cold winter months with your kids and decide what to grow next summer. Buy a grow light and get started on those tomato, bean and squash plants in the early spring. Kids will be fascinated by the growing process, whether it’s indoors or out.

Adapted from: Elizabeth M. Ward, MS, RD

Tip of the Day

Clean as you go! Like to cook but don’t like to clean? Clean as you go. Fill up the sink with warm, soapy water and wash dishes as you cook. It will make clean up go much smoother!

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Savory Cabbage Tomato Bake

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Serves: 8

1 med. loose leaf green cabbage, washed, cored, quartered

1 1/2 T. olive oil

1 med. red onion, halved and thinly sliced

1 sm. yellow onion, halved and thinly sliced

1/2 green bell pepper, diced

1 sm. jalapeño pepper, finely chopped

1/2 tsp. Montreal Spicy Steak seasoning

1 15oz can stewed tomatoes, chopped

2/3 c. low-fat shredded cheddar cheese, divided

Remove greenest leaves, stack together, roll and chop cabbage leaves into 1” pieces. Heat olive oil in iron skillet and sauté greenest leaves while chopping remainder of cabbage. Add remaining cabbage to skillet, cover, and sweat cabbage for 2 minutes, then add onions, peppers and seasoning. Sauté until slightly tender, approx 2 minutes. Add can of chopped stewed tomatoes. Cover and simmer approx 3 minutes. Transfer half of mixture to a baking dish and top with 1/3 cup of shredded cheese, add remaining cabbage mixture and top with remainder of cheese. Bake uncovered for 15 minutes in a preheated oven at 350 degrees.

Nutrition Facts per Serving:

Calories 95, Fat 4g, Saturated fat 0.4g, Carbohydrates 26g, Protein 5g, Sodium 287 mg

Note: To reduce sodium, purchase canned goods with no added salt or reduced sodium.

Adapted from: Felecia Mathews, MS RD CDE

Tip of the Day

Find support from friends and family! Be active with the support of family, friends, and your community.  Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class to make physical activity a regular part of your day.

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Lose weight with mindful eating

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Mindful eating is an effective weight-loss strategy that encourages you to slow down and pay attention to your food, noticing each sip or bite you take. It helps focus your senses on exploring, savoring and tasting your food, and teaches you to follow hunger cues. Put mindful eating into practice with these ideas as you prepare and eat meals. It gets easier over time!

  • Practice acceptance. Be aware of critical or judgmental thoughts about food, your eating habits and your body. Concentrate on the moment. Accept your body as it is.
  • Make a conscious decision to eat. Before you eat, ask yourself, “How hungry am I right now? Am I eating out of hunger, habit, boredom or emotion?”
  • Reserve time for your meal. Don’t eat on the run. If you’re eating with others, involve them in preparing the food to make that time social.
  • Avoid distractions while eating. Eat at a table. Turn off the TV and put away your phone, work, books and magazines until you are done.
  • Appreciate your food. Start your meal by taking a moment to express your gratitude for the food in front of you.
  • Breathe. Before and during your meal, consciously take a few deep breaths.
  • Use all your senses to fully experience your food and drinks. Observe the smells, textures, sounds, colors and tastes. Ask yourself how much you’re enjoying the food and how appealing it is.
  • Choose modest portions to avoid overeating. Eat small bites, and chew slowly. Appreciate that your food fills you up and makes you healthy.

Of course, there will be times that you have to rush through a meal to get to an activity or an appointment. But if you can practice mindful eating on a regular basis, it can help you reach your weight-loss goals.

Tip of the Day

Chill out! Never let raw meat, poultry, eggs, cooked food, or cut fresh fruits or vegetables sit at room temperature more than two hours before putting them in the refrigerator or freezer.

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