Archive for the ‘Healthy Eating’ Category

Healthy Shopping

Thursday, March 19th, 2009

The contents of your pantry can tell a lot about how that person might be feeling physically. Improving your shopping selections and nutritional intake can be helpful in making you feel more energized, lower your health insurance costs, improve the appearance of  your hair, skin and nails.  Healthier choices can also lower the risk of diabetes, obesity, cardiovascular disease and many different types of cancer.

By purchasing (and consuming) fresh seasonal fruits and vegetables, you will be providing your body with extra vitamins, minerals and anti-oxidants it needs. As for your  pantry goods,   these few suggestions may help to get you started with making healthier selections;

1. Canned beans are very healthy as well as being a good source of protein. To lower your sodium intake, rinse them thoroughly before eating them.  Selections vary from white, red, garbanzo, kidney or black beans.
2. Popcorn is another great choice, some may not realize this but popcorn is a whole grain;  choose the low-fat version or the portion controlled 100-calorie mini-bags.
3. Canned tuna, packed in water makes a great alternative to other fish and shellfish as it is very low in mercury content.
4. Roasted red peppers are a great source of beta-carotene. They are sold in a jar with the pickles and they’re a great addition to just about any dish. Puree them for an added twist to any sauce recipe.
5. Capers and olives are a vital part of any Mediterranean diet. They contain a healthy fat that is necessary.
6.  The benefits of green tea are many.  Mainly for it’s antioxident and anti-cancer properties.
7. Low sodium broths or broth mixes are excellent for cooking vegetables, making soups or adding to mashed potatoes. This lowers the need for butter or salt. There are many lower sodium and fat free varieties available.
8. Salsa is a wonderful condiment. The tomatoes are a great source of many vital nutrients, but be sure to look at the ingredients and select the brands without added high fructose corn syrup.
9. Fiber bars, such as Kashi, All Bran or Fiber Plus are great to have on hand for an anytime,  on the go snack.
10. Canned low sodium soups- (with clear broth, not the creamy stews or chowders) are another great source of vitamins and low fat meat selections.

Having these items on hand and having a pantry stocked with healthy choices is a great way to begin a healthy eating plan.  It is important to take a look at what we feed our bodies.  Many times we feel exhausted and run down because our bodies are asked to perform without having the proper fuel for the best output.

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Weight Watchers

Tuesday, February 17th, 2009

Weight Watchers is a sensible low cost weight loss program. For those looking for a long-term weight loss solution, Weight Watchers may be the answer. Weight Watchers encorporates weekly weigh-ins and meetings for support. Most people attending these meetings like the accountability or the weekly weigh in and get great ideas and group support from other members.

The current Weight Watchers plan is is based on a “points” system. Fat grams, calories and dietary fiber are used to calculate the “points” allowed for each day. Most prepackaged foods have a nutritional guide that details all of the necessary information to caslculate serving sizes and points value. The points scale is based on weight. Those weighing under 150lbs are allowed 20 points per day. The scale goes up from there. Two points per 10 lbs up to a maximum of 30 points per day (anyone weighing over 200lbs.) The plan also includes 35 “flex points” which can be used at any time during the week between weigh-ins. They can be used to add an aditional 5 points per day to the daily points allowance or used to really “blow it” on a favorite dessert…etc.

Weight Watchers offers many tolls for support. There are food guide books available for purchase which detail name brand foods and their points values, as well as a dining out guide which lists many restaurants to help with the challenge of dieting and dining out. Applebees chain restaurants offer Weight Watchers points on a selection of their menu as well. Other helpful tools offered for purchase at meetings are measuring spoons and food scalse to make the point calculating a little easier, and fabulous cookbooks which take cooking to a new level. The Weight Watchers e-tools website is also helpful for support, recipes, chat rooms and point calculating. On this site, one can enter a favorite recipe and receive a point value for each serving.

Many people find Weight Watchers less limiting than most other diet plans. You can eat any type of food you like and you can even splurge when you want or need to. This plan helps to teach portion control as well as good healthy eating habits. It may not be as fast as some other plans, but learning a new lifestyle is a lifelong lesson and most WW members keep their weight off for longer periods of time.

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Healthy Cooking

Wednesday, February 4th, 2009

Healthy eating does not necessarily mean bland boring food. There are many ways to still enjoy your favorites and cut the fat and calories. For those who are dieting and watching their calories and fats there are many alternatives to starving and eating nothing but chicken or rice cakes.

Starting with the protein portion of your meal, don’t completely dismiss pork. There are some cuts that are as lean and low cal as chicken such as the tenderloin or any other loin cuts. Pork is more flavorful in many recipes than chicken and can be used in a variety of different ways. Ground pork is another great trick. Use ground lean pork instead of beef in your recipes to cut the fat and calories and add tremendous flavor. Sloppy Joe’s are great when prepared with pork.

Don’t sacrafice the flavor of your favorite foods. There are many flavor alternatives available that will help enhance the flavor of your food. The butter substitute sprays are low or zero cal and add a pretty good imitation flavor of butter. Do not mistake these for non-stick spray. These butter sprays are in the dairy case and packaged in a pump spray bottle. They are a great replacement for pan sauteing or on veggies.

As for cooking vegetables, to add flavor without adding fat or calories, try cooking all your vegetables in chicken broth. May sound strange, but it adds so much flavor to the veggies they rarely need butter/butter spray. You can use pre-made broth or just add bouillon to the water before you cook the vegetables.

There are many condiments that can be added to your food to keep them from getting bland. Parmesan cheese is a good one for full flavor and low impact on the calorie and fat intake.

When you are dieting, you may need to get a little creative, but it can be done. Substitute the full fat items for low fat. Eat whole grain pasta when you can, mix it with plain pasta to add volume without sacrifice. Read and compare labels of everything you purchase. Some brands are considerably less fattening than others.

There are so many ways to keep your diet interesting and still cut the fat and calories. It just takes a little creative thinking and a lot of substituting. You can lose weight without losing flavor.

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Tips for Healthy Resolutions

Tuesday, December 23rd, 2008

As the new year approaches, many of us are thinking about resolutions.  At the top of most people’s list is the desire to become healthier.We all want to be healthy, some of us know how to do so, but don’t force ourselves.  Others aren’t sure how, therefore can’t quite do it.  Below are a few tips for becoming a healthier you.

1. Have Joy In Your Life- Leave time in your schedule for friendships and fun times with family. Quality time means turning the TV and the computer off and spending time with your loved ones.
2. Stop Smoking- Stop the use of any form of tobacco.  This is one of the most important steps in getting healthy.  Tobacco is the leading cause of some cancers and other oral health issues.
3. Get Moving- You don’t have to begin a high endurance workout routine, just move your body. Moderate aerobic exercise is a good way to improve your health. It’s great for your mood, for your heart and of course, for your waistline.
4. Get Colorful- Colorful fruits and vegetables are full of antioxidants.  Antioxidants aid in slowing the cellular aging process. They also give us energy.  Think of your dinner plate as an artists palate and try to incorporate many different colors.
5. Get Your Checkup- Be sure you get all the annual checkups you need as well as the scheduled tests for your specific age.  This includes colonoscopies, mammograms and routine bloodwork.  This will help you maintain optimum health and catch any other problems in their early stages.

Out health is often last on the list in our busy overscheduled lives, until there is a problem.  Take the time for yourself.  It makes you a better partner, a better parent, a better spouse and a better employee.  In many cases once you see symptoms of a health concern it is too late and treatment can be far more involved.  Stay active and take care of yourself as a start for a healthy happy new year.

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Healthy Hair

Sunday, December 21st, 2008

Healthy hair is every woman’s desire though very  few women actually have it.  There are many ways to keep hair at it’s healthiest. Many factors such as diet, medication, heat and chemical treatments affect the condition of our hair. While there is no way to actually repair already damaged hair, there are many products on the market that will help the appearance of damaged or unhealthy hair. Shine serums and deep conditioners work wonders for the appearance of dry damaged hair by smoothing the cuticle (outer layer) of the hair.

Some prescription medications, especially diet pills,  will affect the texture and condition of hair.  Many people also notice a difference in their hair when they have had surgery as an effect of the anesthesia .  Those who undergo chemotherapy or radiation treatment will often lose their hair and report completely different texture and even different colors when their hair grows back in.

Hair density and texture are hereditary, as well as the amount or lack of curl or wave in the hair. Some believe you inherit your hair from the maternal side, especially the grandfather.  I’m not sure there is any scientific proof to support that theory, but in many cases it seems to be true. While we can’t control the thickness of our hair there are many products available to help with the appearance of thin or fine hair.

There are a few things you can do to keep hair at it’s healthiest.  Obviously if medication and anesthesia can affect our hair, then what we eat can too.  Eat a vitamin rich healthy balanced diet and be sure to consume at least 64 ounces of water daily.  Trim your hair often.  Every 4 to six weeks is recommended. Even if you are trying to grow your hair long, frequent trimming will help it grow faster. Trimming often also removes the most damaged hair reducing the amount of split ends. Limit your chemical treatments to the bare minimum.  Any chemical treatment you put on the hair damages it in some way.  Some treatments are more harsh than others, like bleaches, chemical straighteners and permanent waves.

Hair color has come a long way in recent years and is not nearly as damaging as in the past.  Many hair colors will actually work to fill in the damaged cuticle, making the hair appear and feel smoother and softer than before. They contain fruit oils and conditioning agents that help reduce the damaging effects of the chemicals.  Semi or demi permanent colors are the least damaging of all colors, but they will not lighten the hair.  They will darken or cover grey, but they are temporary and they wash out gradually with each washing.  Some last a few days, others last up six weeks. This is a good choice for those who do not need to lighten and are looking to protect the hair.

Hair styling products will help with the appearance of damaged hair, but to avoid further damage it is best to avoid hair products with alcohol in them.  Look for hairsprays with sunscreen in them to avoid the damage from the sun, and always protect hair from the heat of the blow-dryer, flat iron or curling iron with thermal care, or thermal protection styling products.

Damaged hair is a fact of life, it can’t be avoided in many cases. However, it can be treated and camouflaged with the proper styling and conditioning products.

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Reducing Hypertension

Thursday, December 11th, 2008

Hypertension is said to be the cause of sixty percent of all strokes and fifty percent of all heart related medical problems in the world. Multiple dietary factors can affect blood pressure and the common belief is that lower blood pressure is better.

The most current recommendations for lowering blood pressure are as follows:

Weight Loss- Losing weight, even 10 pounds, is proven to lower blood pressure, think about how low you could get if you lost all the “extra” weight.

Sodium- Cutting sodium intake down to 1500 milligrams per day is what is recommended.

Eat More Potassium- Those who eat more potassium rich foods have much lower blood pressure.  You can find more potassium in fruits and vegetables.  However, those with kidney disease may  need to restrict the extra potassium.

Follow the DASH Diet Program-  Dietary Approach to Stop Hypertension. This type diet emphasizes fresh fruits and vegetables and low fat dairy.  It also includes whole grains, nuts, poultry, and fish. You should try to consume less fat, red meat and sugar. This eating style has been shown to significantly reduce blood pressure in as little as two weeks.

Cut Back On Alcohol. Blood Pressure is directly affected by alcohol intake.  The more you drink the higher your blood pressure goes. Cutting out alcohol completely is best, but if you must partake, 2 drinks a day for men and 1 drink a day for women is what is recommended.  Reducing alcohol intake is a fast effective way to reduce blood pressure.

Eat Fewer Carbs- Recent studies have found that a little more protein or monounsaturated fat and less sugar and starch help lower blood pressure tremendously.  A low carb diet incorporated with the principles of the DASH diet is better, but low carb is best (and fastest)

Become More Active- Exercise in combination with a healthier eating plan will result in weight loss and an overall improvement of the blood pressure. This is a triple whammy for reducing blood pressure.

Anyone can benefit from these recommendations.  Even those that do not have hypertension, young or old alike will all reap the benefits of the above recommendations.

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Healthy Holiday Party

Tuesday, December 9th, 2008

If you are planning a Holiday party, and trying to watch your waistline, try planning the menu to be more health conscious.  Everyone will thank you.  I am always trying to maintain a healthy lifestyle, but I do tend to fall off the wagon during the Holidays. This year, I am going to plan a Holiday party and plan a healthy menu too.  Holidays don’t have to be about overindulging.  Most of my friends are trying to watch their weight in some form or another, so I am planning a healthy menu and making it known to all my guests.

When I am asked, “what can I bring?” I am going to reply with “something healthy”.  I will request low fat, low cal and low carb items from all my guests who care to contribute.  I will also request a label of some type including the menu item and what the nutritional values are.

I hope to keep everyone from feeling too guilty after leaving this party.  I attended a dessert party over the weekend. I was so nervous about attending.  I just knew I would blow it and binge on sweets. I tried my hardest to remain strong, and I did, at first.  I made a dessert, which I did not even taste; I didn’t even lick the spoon. I refused to even try a single thing at the party, I knew once I started; it would be too late.  I drank my water and diet coke, and watched as others indulged in all the goodies.  I was miserable, but I stuck to it, that is until I got home.  Once I got home and saw the brownies I baked with my son earlier that day, I could not resist! I binged on brownies and peanut butter until I was sick.  I foolishly deprived myself of those really good desserts at the party, and then overindulged on something mediocre. I am hoping to spare my guests of that.

Just as I don’t want to be responsible for any drinking and driving, I don’t want to be responsible for someone overeating, gaining weight, or feeling guilty about their decisions.

I will not include a full fat ranch dip with my veggie tray, I will prepare small portions, and I will provide everyone with enough variety of items that can accommodate any diet plan.  Rum drinks with zero calorie mixers are a great idea for beverages, and I will provide plenty of water as well. I am trying to spare myself and my guests even if just for one night.

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Effects of Food Dye

Monday, December 1st, 2008

Are you struggling with hyperactive behavior in your child, or in yourself? My recent research leads me to believe that food dye could be the cause of this behavior.  Red # 40 seems to get the most bad press, but yellow food dye is right up there on the undesirable list.  There is an epidemic of overly diagnosed and overly medicated children, being treated for ADHD, when they in fact may have a red dye allergy or a food dye allergy.

The “sugar rush” many parents fear after their child consumes a lot of sweets actually may be caused by the dyes found in a lot of the candies they consume.  While sugar may be the culprit, in many cases it it the effect of the food dye which causes this out of control behavior. Many of the children diagnosed with ADD or ADHD may just be on “dye overload”.

If your child is diagnosed with one of these conditions, try making dietary changes before you resort to prescription medications. Start by avoiding all foods with food dye.  Especially reds and yellows, starting with red #40 as it seems to be the leading cause of negative reactions in children. Within 3 days you will likely notice a dramatic difference in your child’s behavior.

As you begin the elimination process, you will notice that  food dyes can be found in all types of foods.  They are everywhere. They are found in “healthy” foods such as granola and even as an additive to some fruits to improve the appearance of the skins.  It’s best to avoid any processed foods.  Shop the perimeter aisles of the supermarket and read labels of EVERYTHING.

Food dyes are also known to cause other allergic reactions such as skin rash, and  anaphylactic responses.  They are becoming a hot topic overseas and banned from many popular foods in England. The dyes are only added for appearance, and are very harmful to many people.

Food dye reactions cause learning problems as well.  The fidgety behavior and inability to focus, (often diagnosed as ADHD), will certainly cause a child to fall behind in school. Many children begin to recognize the changes and know exactly what foods to avoid.  Some are even reported to recognize and dislike the way they feel after consuming the food dye.

It may be a bit inconvenient, but you will be doing your child, and yourself a big favor by removing it from their diet.

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Guilt Free Holiday Eating

Monday, November 24th, 2008

Holidays are times when most of us are faced with overindulging, in food and drink, and feeling guilty for it come January.  There are a couple ways to look at this situation and remain guilt free.  You can allow yourself one day to eat everything you like and vow to go back to healthy eating the next day, or you can still try to eat right and be strong for the Holidays.  Either way, you have to do what is right for you.

If you decide to let go and “overindulge” at a holiday gathering, do it for that one event and not again!  Thanksgiving and Christmas are good days to consider this.  If you eat everything you really crave, then you won’t feel like you’re missing out and you can comfortably go back to your normal eating plan the next day.  It may take a few days to begin to feel good again.  You may suffer from a food hangover for quite some time, but once back to your healthy eating and exercise routine you’ll likely realize that the food wasn’t worth how it made you feel after.

If you decide to try to be strong and still eat right during the Holidays, there are a few tricks you may want to put into play.  If you don’t LOVE something don’t eat it.  Save your appetite and the calories for small amounts of the foods you love. You should also try to pace yourself.  Make your plate and try to make the food on it last for 20 minutes.  Putting your fork down between each bite helps you feel full faster.  Sipping your water in between bites is another calorie cutting trick. Don’t wear loose fitting pants.  If your pants fit snug you are likely not to feel comfortable if you overeat.  And whatever you do DO NOT loosen your belt. If eating buffet style, use the smallest plate available.  A salad or dessert plate may be best.  You won’t tend to overload it and therefor you will consume fewer calories.

However you plan to attack the guilt of Holiday eating is a totally personal decision.  Just make a plan and stick to it.  It seems that if you deviate from the plan just once, that sets the tone for the entire Holiday season and you are likely to really have a problem once it’s all over.

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Kids and Eating Healthy

Tuesday, October 28th, 2008

It is said that our eating habits are formed when we are young.  If this is so then why do we feed our kids nuggets, fries and pizza on a regular basis? And why don’t adults eat these items daily as most kids do?  Either way, it is important to teach kids good healthy eating habits, and how to make good food choices.  But how in the world do you start with a 4 year old who is reluctant to try a new flavor of ice cream, let alone a new vegetable?

A few steps to get your child on the road to a healthy lifestyle and healthy eating habits are as follows;
* Start by being a good role model. Be sure you are in the habit of practicing the eating and exercise habits you’d like your children to have. The example you set is your child’s most powerful learning tool.
* Increase active time. Make physical activity a necessary part of your family’s daily life. Set time limits on your child’s daily inactive time. Give them a schedule for  TV and computer time to no more than 2 hours a day.
* Eat breakfast together as a family. Having breakfast with your child will  help them learn a lifelong habit of good eating. We all know you HAVE to eat breakfast in order to fuel your body.
* Involve your child in planning the family meals and grocery shopping. When your child is old enough, teach him or her about how to prepare food, cooking and food safety and, later, how to use and understand food label information. While allowing  your child to have a a role in the meal decision making, remember that you must still have the final say in food planning.
* Involve your child in the cooking. This is very important. Children enjoy helping their parents out, and they learn more easily with hands-on experience. They will also sharpen other skills, such as reading and math, when counting or measuring ingredients.

When attempting to have your child try new foods at a meal, you should also be sure to include a food that your child likes. Don’t be discouraged if it takes several tries before your child will actually accept and eat a new food. On average, it takes 8 to 12 tries for a child to accept a new food.  This is one of those tough lessons in life where you as a parent have to be strong.  This is one case where it IS worth the challenge to get your child to develop good habits for a healthy life and a long future.

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