Tuesday, May 20, 2014

Eat Right: 14 Health Tips

Food, Nutrition, and Exercise Tips

1. Eat Breakfast:  There's no better way to start your morning than with a healthy breakfast.  Include lean protein, whole grains, fruits and vegetables.  Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit.
2. Make half your plate fruits and vegetables.  Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate.  Make 2 cups of fruit and 2.5 cups of vegetables your daily goal.  Don't let winter stop you from enjoying produce.  It may be harder to find fresh options, but frozen and canned are great alternatives.
3. Watch portion sizes.  Do you know if you're eating the proper portion size?  Get out the measuring cups and see how close your portions are to the recommended serving size.  Using smaller plates, bowls and glasses can help you keep portions under control.  Use half your plate for fruits and vegetables and the other half for grains and lean meat, poultry, seafood or beans.
4. Be active.  Regular physical activity lowers blood pressure and helps your body control stress and weight.  Start by doing what exercise you can for at least 10 minutes at a time.  Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week.  You don't have to hit the gym---take a walk after dinner or play a game of catch or basketball.  You could also join my BOOT CAMP, click here for details.
5. Fix healthy snacks.  Healthy snacks can sustain your energy levels between meals.  Whenever possible, make your snacks combination snacks.  Choose from: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts.
6. Get to know food labels.  Ever wonder about what the numbers in the Nutrition Facts panel really mean?  Or, the difference between "reduced fat" and "low fat"?  The Food and Drug Administration has strict guidelines on how food label terms can be used.
7. Consult an RD.  Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts!
8. Follow food safety guidelines.  The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from food-borne disease each year.  Reduce your chances of getting sick by practicing proper hand washing.  Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables.  Use a thermometer to make sure food is properly cooked.  Refrigerate food quickly at a proper temperature to slow bacteria growth.
9. Get cooking.  Cooking at home can be healthy, rewarding and cost-effective.  Resolve to learn some cooking and kitchen basics.
10. Dine out without ditching your goals.  You can dine at a restaurant and stick to your healthy eating plan!  The key is to plan ahead, ask questions and choose foods carefully.  Think about nutritious items you can add to your plate---fruits, veggies, lean meat, poultry or fish---and look for grilled, baked, broiled or steamed items.
11. Enact family meal time.  Research shows that family meals promote healthier eating.  Plan to eat as a family at least a few times each week in 2014.  Set a regular mealtime.  Turn off the TV, phones and other electronic devices to encourage mealtime talk.  Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.
12. Banish brown bag boredom.  Whether it's a brown bag lunch for work or school, make it a healthy lunch packed with nutrition.  Prevent brown bag boredom with these healthy lunch ideas.  They're easy to fix the night before and ready to go in the morning.  Try whole-wheat couscous with chick peas or black beans; whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheddar cheese and salsa; or spinach salad with sliced pear, red onion and low-fat feta cheese.
13. Drink more water.  Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more.  For generally healthy people who live in temperate climates, the Dietary Reference Intakes from Institute of Medicine recommend a total daily beverage intake of 13 cups for men and 9 cups for women.
14. Explore new foods and flavors.  Add more nutrition and eating pleasure by expanding your range of food choices.  When shopping, make a point of selecting a fruit, vegetable or whole grain that's new to your or your family.  Choose a restaurant that features ethnic foods or find new flavors at community food festivals.  Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice.

All information was taken from the Academy of Nutrition and Dietetics.  

Please let us know if there is any topics you would like us to tackle or if you have any questions.

Monday, May 19, 2014

Tweak Your Nutrition and Lose More

Easiest way to lose weight is to eat right.

              Exercising is an important part of weight loss.  Nutrition is also an important part of weight loss.  Together they can account for numerous gains in health and well-being.  Exercise alone has its benefits, however, if you are trying to lose weight then you must make good nutritional choices.  If you eat fast food and you pack on the calories, then you have to exercise that much harder to "undo" them.   According to the Huffington post diet makes up for about 75% of weight loss and exercise makes up about 25%.  

               Below is a basic guide/tips taken from the Academy of Nutrition and Dietetics to help you get started with your healthier lifestyle.

Start with a plan for lifelong health.  Focus on the big picture: Achieving overall good health----not just short-term weight loss.
Set healthy, realistic goals.  You are more likely to succeed in reaching realistic goals when you make changes step-by-step.  Start with one or two specific, small changes at a time.  Track your progress by keeping a food and activity log.
Get a personalized eating plan.  If you have special dietary needs, consult a registered dietitian for a customized plan.
Eat at least three meals a day and plan your meals ahead of time.  Whether you are eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods.  Half your plate should be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with grains.  To round out your meal, add fat-free or low-fat milk, yogurt or cheese.
Start your meal with low calorie foods like fruits, vegetables and salads.  These foods are packed with nutrients your body needs.  
Focus on your food.  Pick one place to sit down and eat at home.  Eating while doing other things may lead to eating more than you think.  Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.
Know when you've had enough to eat.  Quit before you feel full or stuffed.  It takes about 20 minutes for your brain to get the message that your body is getting food.  When your brain gets this message, you stop feeling hungry.  So, fast eaters---slow down and give your brain a chance to get the word.
Get plenty of fiber from fruits, vegetables, beans and whole grains.  Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.
Watch portion sizes to manage your calorie intake.  This is the key to an effective weight management plan.  

Snack smart.  Include snacks as part of your daily calorie allowance and limit portions to one serving.  Plan for nutritious snacks to prevent between-meal hunger.  Keep portable, healthy snacks in your desk, backpack or car.
Find your balance between food and physical activity.  Regular physical activity is important for your overall health and fitness---plus, it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.  If you are currently inactive, please check with your doctor prior to starting any exercise regime or an increase in physical activity.

  • Contact us for a variety of exercise options.
  • Please visit MY WEBSITE to view my Boot Camp option.
  • Alter your diet, baby-steps are the key.  Don't cut something completely out if you love it.  Just change the portion size.
"Take care of your body.  It's the only place you have to live." ~ Jim Robin