Tips for Healthy Eating

1. Breakfast really is the most important meal of the day. Eat breakfast within an hour of waking up to rev-up your metabolism.

2. Eat small meals throughout the day. In order to prevent your metabolism from slowing down or going into "starvation mode" you'll want to eat every three hours throughout the day.

3. Cut out the midnight snacking. Eat your last meal no later than 7:00 pm, or three hours before bedtime. This prevents the body from storing extra fat while you sleep.

4. Don't eat too few calories. This will put your body in "starvation mode" and slow down your metabolism.
Caloric intake should be at least 1200 calories for women and 1400 calories for men. Do not go below those numbers.

5. Eat three small meals and two snacks daily. Each of your meals should consist of a serving of lean protein, 1-2 servings of high fiber grains/starch, 2 servings of vegetables and/or 1 serving of fruit, and one serving of healthy fat. Snacks should be low in fat, low in sugar, and low in calories (no more than 100).

6. Cut out the fat from your foods, or at least cut it down. You should be eating a low fat diet, with 20-30% of your total calories coming from fat; and no more than 40-50 grams a day should be from fat.

7. Eat a diet high in fiber, at least 25 grams a day. High fiber foods are more filling and clean out the digestive tract. Choose "brown" carbs over "white" carbs.

8. Avoid trans fat and refined sugars and limit alcohol and caffeine to no more than 2/day. These are empty calorie drinks. And, they sure have a lot of calories to them!

9. Have a diet high in fruit and vegetables. Eat at least a total of 5 per day. You do have to watch out for the sugars in fruits, but you can have an endless amount of vegetables.

10. Drink at least 6-8 cups of water daily. It will help to curb hunger and cravings, helps digestion, flushes out impurities, and keeps you hydrated.

11. Eat at your table or a designated eating area when possible. Avoid eating in the car, while watching television, when studying, or while talking on the phone. In all of these places you are not focused on what you're eating, which can lead to overeating.

12. Eat only when you are hungry or at 3-4 hour intervals.

13. When the urge to binge arises, take 10 minutes to write down your feelings. Or try exercising before picking up the utensils. If you can identify your emotional triggers (boredom, stress, sadness) and set up a plan of action to overcome those you will conquer the urge to binge.

14. Eat slowly and chew your bites, at least 20 times. This helps with food digestion and will allow your stomach to identify and communicate fullness.

15. Put your fork down after each bite. This is a sure way of getting you to eat slowly.

16. Eat your vegetables first and then the rest of the meal.

17. Eat until you're satisfied and not full. Excess food that you eat will just be stored as fat.

18. Avoid eating from large bags and containers. Just place one serving in a bowl and enjoy it. This will ensure you do not keep reaching in the bag for more food. 

Tips to Not Overeat Over the Holidays

Thanksgiving, Christmas, New Years; they are all great. Fun with friends, family, and lots and lots of food... well, for those who want to eat healthy or lose weight, maybe the food is a problem. How many times have we heard "I'll start my diet AFTER the holidays"? Here are some tips to avoid overeating over the holidays, which hopefully will be beneficial at other times as well (vacations, birthdays, stressful days). Because, after all, aren't we happy when we're healthy?

1) Start the day off with physical activity. Sign up for a 5K Run/Walk, go for a bike ride, dance with your kids. By starting the day off right you'll have a healthy mindset going into the meal.

2) Make a promise to your best friend or loved one to write down every single bite that you consumed. The idea of having to share your food list with someone else is quite intimidating, and just keeping a what-I-ate-at-____________ list can prevent pigging out.


3) Don't starve all day to "save up" space for the meal. Instead, have a little bit of protein (a hard-boiled egg) and some high-quality carbs (a few celery sticks) before your the gathering. That will help to prevent you from pigging out. 

4) When you begin your meal, always have protein first. Then go for the vegetables. Hold off on carbs until last. The protein will help slow down the absorption of the carbs and will fill you up more quickly.

5) Limit the amount of appetizers you consume.

6) Before you begin eating dinner, drink a glass of water.  This will help you feel fuller.

7)  Take small portions and eat slower than you normally would.  It takes the brain approximately 20 minutes to register that that stomach is full.  If you go up for seconds, make sure to take small portions again, and pace yourself.  Remember, it’s only food…you can always have some tomorrow.

8) When you want to go back for extra portions, ask yourself, is it your stomach that is truly hungry or is it your mouth that is seeking more flavor?  Usually it’s your mouth. That’s okay. Understand that you can have some more later, if and when you really do get hungry again.

9) If your mouth is telling you to eat more, chew on a piece of gum. This will take the flavor out of your mouth and give your teeth something to do.

10) Make or purchase a low-fat dessert to bring with you. This way you are sure that there is a delicious, low-fat alternative for you to enjoy.

10 Rules for Weight Loss

1. Embrace a lifestyle change
Make a plan that will stick, start with small changes, work on one behavior at a time, involve a friend, and never be afraid to ask for support.

• Focus more on what healthy foods you need to include in your meal plan. This will help to naturally squeeze out unhealthier options.

2. Let go of the "all or nothing" mentality
Weight loss does not have to mean deprivation.

• Allow yourself to have treats once in a while. Otherwise, you will feel too deprived and your plan could backfire.
• Include favorite higher-calorie foods in your meal plan. For example, if you adore fancy cheese, enjoy a small portion with slices of fresh pear or other fruit.

3. Keep a food journal
Did you know that most people recall only half of what they eat? A food diary can help you confront the truth about how much, when, and why you eat. Then you can slowly start making changes.

• Keeping a food journal is one of the top strategies used by successful dieters.
• A recent study found that dieters who tracked their food intake lost twice as much weight as those who didn't.

4. Eat regular meals and snacks
Are you guilty of skipping meals or slashing calories? Failing to eat enough only causes your hunger to soar and your resolve to weaken. Then it's easy to overeat, especially the wrong foods.

• Eat at regular intervals, every 3 to 4 hours, starting with a healthy breakfast.
• Don't save calories for later in the day. Instead, when you feel your hunger growing, eat a protein-packed snack such as low fat yogurt, cottage cheese, or peanut butter on toast. 

5. Get plenty of lean protein and healthy fat
Protein and fat take longer to digest and contribute to feeling full. When planning meals and snacks:

• For lean protein choose from eggs, cottage cheese, low-fat cheese, fish, chicken, turkey, lean meat, and beans.
• For healthy fats, choose small amounts of nuts and seeds, peanut butter, olive oil, and avocado.

6. Fill up on fiber
Wholesome carbohydrates are full of fiber. Along with protein and healthy fat, they will keep you full.

• Replace sugary and processed foods with bean soups, cooked vegetables, salads, and a variety of whole grains (brown rice, barley, whole-grain breads and cereals).
• At meal time, load up half your plate with vegetables. Dive the other half between protein and whole grain. 

7. Don't skip the weekend
Most people underestimate how much they eat on Saturdays and Sundays. It's easy to overindulge, thinking you will go back to good strategies throughout the week.

• If you are serious about getting the weight off, keep a handle on what you eat and drink 7 days a week.
• If you indulge, don't mindlessly munch on foods you don't absolutely love. Want some chips or a cookie? Take a small portions and savor every bite.

8. Practice portion control
Limiting portions is critical for weight control. And remember: Just because something is low in fat or high in fiber doesn't give you license to eat more. Calories are calories - they add up no matter what the source.

• When eating out, have an appetizer as your meal, split a main dish, or take left overs home for lunch the next day.
• Don't watch television or do other activities while you eat. You won't fully enjoy your food and may not realize how much you are eating.
• Eat slowly so your brain can get the message that your stomach is full.

9. Make exercise part of your day
If you want to trim down, you will need to get regular exercise most days of the week. Walk briskly, swim, garden, bike - do activities that get your body moving.

• Look for ways to fit exercise into your life. Park in the far parking lot, take the stairs when you can, walk your dog, etc.
• Always check with your doctor before you increase your exercise level.

10. Aim for slow, steady weight loss
Quick weight loss comes at a price. You risk losing precious muscle tissue and decreasing your metabolic rate.

• To maximize fat loss (and keep muscle), look for slow, steady weight loss, no more than 1 to 2 pounds per week.
• If you lose weight gradually, it is much more likely to STAY off in the long run.

Source: National Weight Control Registry

Simple Swaps

I recently checked out the book "The Biggest Loser Simple Swaps: 100 Easy Changes to Start Living a Healthier Lifestyle". In there Cheryl Forberg, RD explores how the Biggest Loser contestants got to where they are and what we can do about it. She starts off by identifying ten key factors she believes played a vital role in weight gain and poor overall health. They are:

• Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).
• Frequently skipped breakfast and other meals.
• Didn't eat enough fruits or vegetables.
• Didn't eat enough whole grains.
• Ate too much "white stuff," such as flour, white pasta, white sugar, white rice, and simple carbohydrates.
• Didn't plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car, or at their desks.
• Drank too many of their calories, but didn't drink enough water or milk.
• Didn't get enough exercise (if any).
• Prioritized other things - such as their families, friends, and jobs - over their own health and well-being.

If you are trying to lose weight, that may sound familiar! A lot of people are afraid that creating a healthier lifestyle will be too hard or expensive, or require too much time and effort. "Simple Swaps" is a great book that makes getting healthy a less daunting task. Living healthier does not mean you have to change everything at once; in fact, that is a great way to fail! So, pick which swaps make sense and are right for you. Then, once you mastered those, pick some more. You will notice the difference.

Here are some swaps to get you started:

1. Swap self criticism for self love.
2. Swap focusing on limitations for focusing on potential.
3. Swap wanting for needing.
4. Swap looking for a finish line (i.e. lose 10 pounds) to committing to a new lifestyle.
5. Swap caramel-, nougat-, and nut-laden candy bars for a couple with good, plain chocolate.
6. Swap defeat for confidence.
7. Swap your car for a bike.
8. Swap potato chips for fruit.
9. Swap fast food once a week for fast food once a month.
10. Swap fattening sauces for fresh salsa.
11. Swap self-consciousness for self belief.
12. Swap store bought lemonade for homemade limeade.
13. Swap big bags for little bags.
14. Swap microwave popcorn for popping your own kernels.
15. Swap a straw for a spoon. (Talking smoothies on this one.)
16. Swap grilled burgers for grilled portobello mushrooms.
17. Swap cakes and pastries for fruit.
18. Swap walking one block for walking two blocks. Increase a little each day.
19. Swap breakfast carbs for breakfast protein
20. Swap boxes and wrappers for leaves and peels. (More fresh produce and less processed food)
21. Swap your candy dish for a basket. (Reach for an apple, not an M&M)
22. Swap calories for water.
23. Swap unhealthy fats for flavorful oils. (Skip premade dressings and opt for a Tablespoon of sesame, extra virgin olive, or walnut oil instead)
24. Swap takeout for cooking in.
25. Swap shoveling for savoring.
26. Swap veggies for noodles. (Toss in 1/2 cup of cooked whole grain pasta to your salad)
27. Swap weighing yourself every day to weighing your food every day.
28. Swap gimmicks for nutrition information.
29. Swap a king sized dinner plate for a salad plate.
30. Swap a guilt trip for a pat on the back.
31. Swap a last minute menu choice for a plan.
32. Swap snack packs in your grocery cart for healthy snack ingredients.
33. Swap your couch for a treadmill.
34. Swap an extra hour at the office for an extra hour of sleep.
35. Swap a second helping for a good conversation.
36. Swap a doughnut for a phone call.
37. Swap a coffee break for a walk and talk.
38. Swap pizza crust for mushroom caps.
39. Swap lasagna for veggies. (Replace the pasta with thin slices of grilled or broiled zucchini or eggplant)
40. Swap white pasta for spaghetti squash.
41. Swap fruit for tomato salsa.
42. Swap potato chips for jicama chips.
43. Swap potatoes for other root vegetables. (turnips, parsnips, rutabagas)
44. Swap celery and carrots for bell peppers.
45. Swap bread for lettuce.
46. Swap iceberg for spinach.
47. Swap meat for vegetables.
48. Swap bacon for canadian bacon.
49. Swap egg yolks for whites.
50. Swap peas for edamame.
51. Swap meat for beans or tofu in your next curry.
52. Swap traditional yogurt for greek-style yogurt.
53. Swap tuna for salmon.
54. Swap rice for lentils.
55. Swap your cheese for fat-free, low-fat, or reduced-fat cheeses.
56. Swap chicken breasts for turkey breasts.
57. Swap water or broth for milk. (Milk is an exception for not drinking your calories)
58. Swap a bran muffin for an english muffin.
59. Swap rice for Quinoa.
60. Swap white pasta for whole grain pasta.
61. Swap two pieces of bread for one.
62. Swap potatoes for whole grains.
63. Swap white flour tortillas for whole grain tortillas.
64. Swap sugary cereals for whole grains.
65. Swap noodles for sauce and veggies.
66. Swap out empty calorie white flour waffles and pancakes.
67. Swap white bread for whole wheat.
68. Swap mayo for avocado.
69. Swap fruit for fruit AND nuts.(Almonds, cashews, walnuts)
70. Swap egg yolks for hummus.
71. Swap your regular pan for a non-stick version.
72. Swap butter for fruit spread. 
73. Swap granola for nuts.
74. Swap bad condiments for good ones. (Different mustards, salsas, low-sugar ketchups and barbecue sauce, vinegars)
75. Swap white for red. (Pasta sauce)
76. Swap 2 percent milk for fat free.
77. Swap chips for popcorn.
78. Swap ice cream for frozen fruit bars.
79. Swap sugar for sweet spices. (Cinnamon, nutmeg, cloves)
80. Swap candy for sugar free gum.
81. Swap white crumbs for wheat crumbs.
82. Swap popsicles for frozen grapes.
83. Swap salty snacks for homemade chips.
84. Swap oatmeal packets for quick oats.
85. Swap cornflakes for bran flakes.
86. Swap chocolate syrup for cocoa powder.
87. Swap milk chocolate for dark chocolate.
88. Swap diet soda for fizzy water.
89. Swap the juice carton for a pitcher. (Water filter)
90. Swap tonic water for club soda.
91. Swap sports drink for protein shakes.
92. Swap fruit juice for the real thing.
93. Swap short term planning for a long term plan.
94. Swap the mini bar for a jump rope.
95. Swap standing on two feet for standing on one.
96. Swap old sneakers for new ones.
97. Swap defeat for victory.
98. Swap sitting around for helping others.
99. Swap time for intensity.
100. Swap excuses for accountability.
101. Swap your desk chair for a stretch.
102. Swap high impact for low impact. (If knees and joints hurt, choose less stress)
103. Swap perfectionism for a healthy balance.
104. Swap emotional eating for journaling.
105. Swap sabotage for support.
106. Swap other people's needs for your own.
107. Swap good/bad for healthy/unhealthy.
108. Swap self loathing for self acceptance.

Okay, so I tricked you a little bit. #1-18 were contestant swaps and #19-108 were from the dietitian. There are more swaps in the book (I did not include all of them), as well as recipes and explanations. So, make some swaps today. I know I am going to!

15 Tips for Weight Loss

Based on a study of WebMD experts across the country, here are 15 tips for weight loss. For more information, read the entire article here.
 

Drink plenty of water or other calorie-free beverages.

Think about what you can add to your diet, not what you should take away.

Consider whether you're really hungry.

Be choosy about nighttime snacks.

Enjoy your favorite foods.

Enjoy your treats away from home.

Eat several mini-meals during the day.

Eat protein at every meal.

Spice it up.

Stock your kitchen with healthy convenience foods.

Order children's portions at restaurants.

Eat foods in season.

Swap a cup of pasta for a cup of vegetables.

Use non-food alternatives to cope with stress.

Be physically active

The D Word

DIET - Some may think of this word and curse just thinking of it's implications. I commonly hear of people complaining that diets never work for them, that they are always way too hungry, that they feel tired, weak, and often end up eating more and gaining more weight because of it. And then, they give up. It is too hard to make that drastic change in their lives. They try different diets, but all with the same result. Why?

By definition diet is foods eaten by a particular person or group. So, really, we are all dieting. No matter our body size or composition what we put into our body is our diet. So, we are all in this together.

Those who want to lose weight want to do so immediately. They want a quick turn around and quick results. Fad diets are all over the place promising such results. The problem with fad diets are that they are just that, a fad. Results often times are disappointing AND dangerous. While you may see results from the start, the chances that the weight will stay off is slim. The fact is, there is not a fad diet out there that has shown it can make results stick. And, isn't the important thing what our weight is at the end of a decade, not at the end of a day?

The Institute of Medicine's expert panel has stated: "Because improvements in the quality of the diet and especially the amounts of food consumed are important to weight loss, as is modifying one's lifestyle to incorporate reasonable physical activity, any weight-loss program must attend to these two components, providing the participant with necessary information and, ideally, skills." So, it is the quality of the diet and the amount of food consumed that are important to the diet portion of weight loss.

In order to reach your weight loss goals get the word diet out of your mind! You want to make a lifestyle change that will allow you to maintain a healthy weight by eating nutritious foods from all of the food groups in the amounts that are right for your body without completely eliminating anything. Give yourself some time to change the way you eat. It did not take you a week to get to where you are at so don't expect to lose the weight as quickly. Allow room for small treats. Most of us gets cravings and if we give in to a small treat here and there we will not end up eating an entire bag of potato chips in a fit of desperation. Eating should be pleasurable as well as nutritious, so go ahead and indulge a little!

Here are some tips for eating healthy for a lifetime:

• Choose the right number of calories to maintain a healthy weight or lose weight slowly
• Eat food groups from all of the food groups everyday
• Pay extra attention to eating fruits and vegetables, they are the key to good health
• Choose whole grains instead of processed white breads and cereals
• Enjoy lean meats, poultry and fish, but watch your portion sizes
• Get enough calcium with low-fat dairy products, supplements or calcium-fortified foods
• Cook with heart-healthy canola and olive oils
• Allow yourself room for the occasional treat, but:
• Don't make a habit of eating lots of sugar, sodium and bad fats
• Don't skip breakfast, people who eat breakfast tend to stay at a healthy weight
• Snack on fresh fruits and a few nuts instead of a candy bar
• Start your dinner with a soup or salad
• Drink plenty of water
• Keep a food diary for a few months until you get used to choosing healthy foods all of the time
• Don't forget about exercise -- physical activity burns calories and builds muscle 

You need to find a lifestyle change that works for you. It should be rewarding and give you more energy, not be dreadful and make you feel depleted. Make small changes in your life now and you will see results that will stay for a lifetime.