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Enjoy the Taste of Eating Right: National Nutrition Month® 2014
Each calendar month has special recognition from Heart Month, Breast Cancer Awareness Month, and National Nutrition Month®. March is set as National Nutrition Month®. Each year a theme is chosen to target messages about healthy eating. I love this years theme, Enjoy the Taste of Eating Right! Often my clients, friends and other people I over hear comment how healthy doesn’t taste good, or it’s too hard, or a host of other misconceptions. This month will be devoted to giving ideas on “how�? to enjoy the taste of eating right. I welcome your comments and suggestions as well. A new motto to adopt, “beige is boring�? when you’re referring to your meals and snacks!
No wonder people “want something�? after dinner. Too many people spend their day eating beige foods that don’t satiate and /or juicing the rest so they don’t enjoy chewing. How not fun is that?!
Your challenge for March is to slow down and savor your meals and snacks, enjoy the flavors, smells and textures. We all have the foods we “love�? and those that we think are nasty. Experiment with adding the in-between foods to balance your meals and see if they don’t become some new loves!
Let’s start with typical breakfast.
What to add to enjoy the taste of eating right.
Isn’t it fun to add food instead of focusing on what you “can’t�? eat!
March 12, 2014 is Registered Dietitian Nutritionist Day- Celebrate the Food and Nutrition Professionals.
Check out the Academy’s recipes or Fruits & Veggies-More Matters® for easy, tasty and colorful foods!
Yoga offers many heart healthy benefits beyond fitness. Yoga is natural for lowering stress. Beyond the fitness benefits of yoga, the physical & mental benefits are limitless when yoga practice incorporates traditional breathing and meditation throughout the yoga class.
Stress has many negative effects on the body which affects heart health including:
- low energy,
- anxiety & depression,
- easily agitated,
- decreases gray matter in our brain,
- weight gain,
- chronic diseases,
- GI disorders,
- and the list goes on.
How you respond to stress can add more negative effects on your body and spirit. When people are stressed, they breath very shallow which only increases the stress on their body. People eat more often and choose less healthy foods, drink alcohol, smoke, add hours to their work day, sleep less, become less productive at work by being overwhelmed and hold in their emotion.
Through regular yoga practice you can learn to respond in new ways to the stresses in your life and change the impact that stress has on your body. The physical, mental, and spiritual benefits of yoga ALL have positive effects on your body and especially your heart health. Practicing yoga is to honor and appreciate the beauty and wonder of our bodies and our surroundings. Appreciation and gratitude have a dramatic impact on reducing stress and making a connection to your spiritual self. In my years working in various aspects of wellness, the piece of the well being puzzle that is missing for so many people is the spirituality piece and yoga helps you reconnect to your spiritual self, living by your values. This one benefit can melt away most of the stress in your everyday life!
The practice of yoga has been well studied and research is ongoing. The following are a few of the well documented benefits of yoga.
Yoga Heart Healthy Benefits:
- Reduced stress
- Reduced blood pressure
- Reduced cholesterol and improved HDL cholesterol (the good kind)
- Improved posture= better breathing and circulation
- Increased energy
- Improved mobility = more fitness = healthy heart
- Increased concentration & focus
- Decreases anxiety & depression
- More accepting of self and others
- Weight loss & weight maintenance
- Reduced inflammation
- Improved insulin sensitivity and reduced insulin resistance
- Improved glycemic control
- Improved Asthma
- Deeper connection to your spiritual self
What are you waiting for? Try a class this weekend at NutriWell Coaching & Yoga and see how you begin to handle your stress vs. letting your stress handle you!
This discussion on weight loss is meant to be thought provoking. People are led by their emotional side more than their rational side when discussing weight loss, which, in my opinion, fuels the epidemic that we’re facing in this country. At the end of this blog, I will provide some solutions. These are very strongly steeped in evidence from hundreds of thousands of people, yet you won’t find testimonials as that is not what you get from research, not what you get from lifelong healthy living and sustainable weight loss.
Weight Loss Stats to Consider
We’re over half way through January. This is when new years diets and motivation usually start to wain. It’s understandable as it seems as though there’s at least one new diet everyday, the diet de jour. With so many diets and so many testimonials how can this new program, gadget, or product not produce miracles? If it doesn’t, there’s another to try tomorrow! Dr. David Katz referred to them as “fantasy diets” in his recent article for US News. The same addition of US News also reveals the top diets for weight loss, healthy eating, healthy hearts, and more. It appears it’s important to choose your diet based on the results you want from weight loss. The next statistics may seem discouraging, but don’t despair, there are solutions, which I’ll share a little later.
In 2011, the diet industry was a $61 billion dollar industry. In this same year, in all but one state, adult overweight and obesity rates were greater than 20%, with NOT ONE state decreasing their rates of overweight and obesity. Twelve states are now above 30% in obesity rates, and the rates of type 2 diabetes are growing right beside the obesity rates. As recently as ten years ago, no state had overweight and obesity rates above 24% and now 43 states have higher obesity rates than the state with the highest rates in 2000. You don’t have to be intelligent to recognize that Americans are wasting their money! I’m not saying that no one is successful with these programs or products, as some of the industry leaders produce a healthy bottom line because they actually guide customers to their goals of improved quality of life with lifelong weight management. However the majority of the industry is in the business of weight loss, business and profits as their main goal and capitalizing on the latest trends and fads. Our First Amendment allows people and companies to say anything, regardless of merit.
How Far Will You Go to Lose Weight?
I will go so far as to say, in my professional opinion, one of the main reasons people struggle with maintaining weight loss is they invest (regardless of the amount) in weight loss instead of investing time and resources in what they desire from weight loss and sustainability. Often, people check out of a program before the weight maintenance phase. However, an effective weight management program is interwoven into the weight loss phase. I will theorize that part of the overweight and obesity epidemic is based on so much misinformation and people latching on to the latest trend, testimonial or fad which is destined to leave them at a higher weight than when they started the diet. “Diets” are one size fits all, rigid rule oriented, and if weight maintenance was as easy as telling someone what they should do and what they have to do by specific program rules then, honestly, who would struggle with their weight?
Some of the most popular trends right now are dangerous and it’s amazing to me that intelligent people completely give in to their emotional side. People will inject chemicals (nothing you inject is “natural”) into their body, take pills and supplements often laden with herbal laxatives, give up their favorite foods forever (again), and blame a food or ingredient for their weight and health issues.
Very low calorie diets, those below 800 calories, will result in quick weight loss, and they come with a high risk. The popular trend is 500 calories and accompanied by vitamin and/or HCG shots. HCG is a hormone secreted in pregnancy, really? For weight loss? Think people. And if you are justifying using these hormones or following these diets, look at the FDA website on this one. Keep in mind, a medical doctor overseas these programs, a professional who took an oath to do no harm, makes you wonder if they sold out in only this area of their practice or if it spills over to other areas. Here is a part of what is on the FDA website.
“HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
FDA has received reports of serious adverse events associated with the use of HCG injections for weight loss including cases of pulmonary embolism, depression, cerebrovascular issues, cardiac arrest, and death.
The Villain Food
Regardless of what the food or food group that is the target of the latest diet craze, the plan where people “feel better” remains the same. Gluten is the latest nutrient to be villainized. Ask your rational side, Is your weight loss or feeling good the result of giving up gluten or is it that you’ve stopped eating large portions of foods that are highly processed or served with high calorie toppings, and you’ve added lean protein and lots of nourishing and energizing veggies? Is it that you gave up gluten (or choose another nutrient like sugar) or that you are choosing healthier foods in their more natural state?
What’s Real in Sustainable Weight Loss?
A lifelong realistic plan is one that is based on whole foods, mindful eating, movement, and is doable. A realistic plan is one small step at a time until you are no longer interested in taking anymore steps and then you stay where you’re at vs. retracing your steps. These tips are what is learned from the National Weight Control Registry, and every multiple year population study, such as the Diabetes Prevention Program, LOOK AHEAD, ICAN and more, resulting in long term weight maintenance, health (reversal or prevention of diabetes, heart disease and other lifestyle related diseases) and improved quality of life. The next blog will give tips on how to add these steps in your life.There is MUCH information on what works for weight and health maintenance, however it’s not quick and easy. There will always be a debate on the “best” diet for weight loss, but are you looking for weight loss or are you looking for a smaller size, crossing your legs, bending over without losing your breath, energy, and more self confidence.
- Breakfast really is an important meal.
- Take one step at a time focus on goal achievement vs. weight loss.
- Increase fruits and vegetables- consume 7 to 9 servings each day.
- Choose 1-3 ounces of lean protein at most meals not exceeding 6 ounces of animal protein each day.
- Movement is key- move every hour, exercise for 30 minutes or more every day.
- Eat and live in a mindful way. Appreciate the gifts in your life, savor the moments, and enjoy.
- Participate in <10 hours of recreational screen time, includes big and little screens.
- Live by your values.
Weight Loss Tips For 2013 To Lose 10 pounds
Weight loss tips are always popular, but it’s the beginning of a new year and the time for more people to resolve to achieve weight loss, exercise more, and eat healthy, quit smoking. So where do you begin? Weight loss tips #1, first define your goal, the motivation behind the goal (why this goal?), and obstacles you may encounter with resolutions. If you don’t have a clear goal, how will you know if you’re successful or not? Weight loss goals are nice, but dig deeper- why do you want to lose weight? Focus on the why and not the number on the scale for optimal success. Second, set SMART goals (Specific, Measurable, Action-based, Realistic, and on a specific Time-frame). Have one or two long-term (6 months or more) goals, 3-5 three month goals, and 3-5 weekly goals. Setting your long-term goal helps guide short-term goals. With clearly defined, measurable and action-based goals, you are ready to stroll down the path to healthy living.
Easy Weight Loss Tips:
Weight loss tips #2, if you eat 100 fewer calories each day, over the course of one year, you will lose 10 pounds! One way cut calories is to choose more nutrient dense foods, i.e. foods that have a lot of benefits for your body. Comparing foods by how much they weigh gives an idea about calorie density. When you add white flour, sugar, and refined oils to foods, the calorie density goes up. Calorie-dense foods usually have high fat and /or sugar content and contain little water or fiber. Weight loss tips #3, eat these foods sparingly, i.e. rarely if at all.
Nutrient-dense foods, on the other hand, have higher fiber content, more water or moisture, and for the same volume have much less calories. Weight loss tips #4, eat more of these foods at every meal. Examples of nutrient-dense foods are fruits, vegetables, legumes, whole grains, lean protein, and nonfat dairy products. To emphasize this point, note the calories per pound in the following foods.
Weight loss tips #5, armed with knowledge you can make choices to save calories! Examples of 100 calorie savings are:
|Nutrient-Dense Foods Calories per pound||Calorie-Dense Foods Calories per pound|
|Lettuce 77||Ice Cream 1,283|
|Non starchy veggie’s 95-195||French Fries 1,400|
|Skim Milk 158||Pretzels 1,700|
|Fruits 135-425||Baked Chips 1,760|
|Light yogurt 240||Doughnut 1,800|
|Oatmeal 242||Croissant 1,800|
|Brown rice 488||Brownies 2,000|
|Potatoes, yams 494||Snickers 2,163|
|Roasted Chicken breast 748||Crackers 2,268|
|Baked, Salmon 933||Potato chips 2,450|
- Use fat-free salad dressing instead of regular dressing
- Switch from regular soda or sweet tea to unsweetened
- Eat a salad or cup of vegetables at a meal instead of the roll
- Omit the cheese on salads and sandwiches
- Choose mustard instead of mayo
- Choose veggies instead of meats on pizza (and order a salad or veggies instead of an extra slice)
- Choose marinara instead of Alfredo sauces
- Choose butter/margarine OR sour cream
- Choose a snack size candy bar instead of the full size
- Choose toasted English muffin instead of a muffin
- Leave several bites on your plate at each meal
These 100 calorie savings won’t be missed, except on the scale!