10 Great Foods for Eating Well

The Mayo Foundation came out with a list of great foods to eat. These were foods that meet at least three of the following criteria:

• good or excellent source of fiber, vitamins, minerals, and other nutrients
• high in phytonutrients - a group of components that may help prevent chronic diseases, such as heart diseasem diabetes, and some cancers - and antioxidant compounds, such as Vitamins A and E and beta carotene
• may help reduce the risk of heart disease and other health conditions
• are low in calorie density, meaning you get a larger portion size with a fewer number of calories
• are readily available

Sounds good, right? I think so. So, here is the list:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Vegetable Juice

Wheat Germ 

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. 

Sodium

How much salt should you eat?

• The average American gets about 3,400mg of sodium a day!
• The 2010 Dietary Guidelines for Americans states...
• Healthy individuals under the age of 51:
• Less than 2,300mg a day
• Age 51 or older, African American, high blood pressure, diabetes, or chronic kidney disease:
• No more than 1,500mg a day
• If you are unsure, talk to your doctor

Why do you need sodium?

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

What are the long term effects of a high sodium diet?

• Sodium starts to accumulate in your blood
• Sodium causes water retention and bloating
• Your blood volume increases
•  Your heart works harder to move more blood through your blood vessels
• Pressure increases in your arteries
• Heart disease, stroke, kidney disease, and congestive heart failure

Where does most of your sodium intake come from?

• Processed and prepared foods
• Bread (white and wheat)
• Prepared dinners like pasta
• Meat and egg dishes
• Pizza and fast foods
• Cold cuts and bacon
• Cheese
• Natural sources
• All vegetables (especially canned vegetables and some juices)
• Dairy products such as milk, meat, and shellfish
• 1 cup (237 milliliters) of low fat milk = 107mg of sodium
• In the kitchen and at the table
• One teaspoon of table salt has 2,325mg of sodium
• Many recipes call for salt
• Many people also salt their food at the table
• Condiments may also contain sodium
• One tablespoon (15 milliliters) of soy sauce = 1,000 mg of sodium

How can you tell which foods are high in sodium

• Read the Nutrition Facts Label
• Avoid foods that have more than 140mg sodium per serving
• Pay attention to the serving size!
• Look for salt or sodium-containing compounds
• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite
• Sodium-free or salt-free:
• Each serving contains less than 5mg sodium
• Very low sodium:
• Each serving contains 35mg sodium or less
• Low sodium:
•  Each serving contains 140mg sodium or less
• Reduced or low sodium:
• Each serving contains at least 25% less sodium than the regular version
• Lite or light in sodium:
• Each serving contains at least 50% less sodium than the regular version
• Unsalted or no salt added:
• No salt is added during the processing of a food that normally contains salt

15 ways to cut back on salt:
Cutting back can lower your risk of high blood pressure, heart disease, and stroke!

1. Read food labels.
2. Choose foods that have less than 140mg of sodium per serving.
3. Cut back or avoid already prepared foods and fast foods.
4. Avoid high-sodium soups, sauces, condiments, and prepared mixes.
5. Take the saltshaker off the table.
6. Eat more fresh fruits and vegetables.
7. Limit cured meats such as bacon, ham, hot dogs, and deli meats.
8. Taste food before salting it. Give yourself time to get used to natural flavors.
9. Look for low-sodium recipes.
10. Choose unsalted nuts, seeds, crackers, and other snack foods.
11. Add flavor to foods using spices or herbs. Avoid blends that include salt.
12. Avoid drinks like sports drinks, vegetable juices, and milkshakes that are high in sodium.
13. Eat at home more often. Restaurant foods can be high in sodium.
14. When eating out, ask for your food to be prepared with less salt. Or choose lower sodium options such as fresh salads and items without special sauces. 
15. Be patient. Your taste buds will soon get used to less salt. Your heart will thank you!

Water

I just love water. I am not a big fan of drinking my calories, and water is by far my preferred choice of fluid nourishment. It is inexpensive, calorie free, and readily available. What more could you ask for? Well actually, there is a lot more. Here is some information on water:

Health Benefits

• Every system in your body depends on water (approximately 60% of your body weight)
• Flushes toxins out of vital organs
• Carries nutrients to your cells
• Provides a moist environment for ear, nose, and throat functions

How much do you really need?

• Replacement approach
• LOSE: Average urine output for adults is 1.5 liters (6.3 cups) per day
• LOSE: One liter of water from breathing, sweating, and bowel movements
• GAINED: Food usually accounts for 20% of your fluid intake
• NEED: Two liters of water or other beverage a day (about 8 cups)
• 8X8 Rule (not supported by scientific evidence)
• Eight 8 oz glasses of water a day (1.9 liters)
• Dietary Recommendations (Institute of Medicine)
• Men - 3 liters (13 cups) of total beverages
• Women - 2.2 liters (9 cups) of total beverages

When might you need to drink more water?

•  Exercise
• Any activity that makes you sweat
• An extra 400-600mL (1.5-2.5 cups) of water for short bouts
• Intense activity requires more fluid intake
• Environment
• Hot of humid weather can make you sweat
• Heated indoor air can also cause your skin to lose moisture
• Altitudes greater than 8,200 ft (2,500 m) cause increased urination and more rapid breathing
• Illnesses or health conditions
• Fever, vomiting, and diarrhea cause your body to lose additional fluids
• May require oral re-hydration solutions (Gatorade, Powerade, etc.)
•  Bladder infections or urinary tract stones
• Heart failure or some kidney, liver, and adrenal diseases may impair excretion of water and you may need to limit intake
• Pregnancy or breast-feeding (Institute of Medicine)
• Large amounts of fluid are used when nursing
• Pregnant women - 2.3 liters (10 cups)
• Breast-feeding - 3.1 liters (13 cups)

Dehydration

• A condition that occurs when you don't have enough water in your body
• Prevents normal bodily functions
• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decreased urine output
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness
• Severe dehydration is a medical emergency!
• Extreme thirst
• Irritability and confusion
• Very dry mouth, skin, and mucous membranes
• Lack of sweating
• Little or no urination - any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that doesn't "bounce back" when pinched into a fold
• In infants, sunken fontanels - the soft spots on the top of a baby's head
• Low blood pressure
• Rapid heartbeat and/or rapid breathing
• Fever

Staying safely hydrated

• Do not use thirst alone as a guide for when to drink
• At that point, you may already be dehydrated
• As you age, your body is less able to sense dehydration
• Excessive thirst and increased urination can be signs of a more serious condition
• Clean and replace water bottles often

How to drink more

• Drink a glass of water with each meal and between each meal
• Hydrate before, during, and after exercise
• Flavor your water

Can you drink too much?

• Hyponatremia
• It is very uncommon, but possible
• When your kidneys are unable to excrete the excess water
• Low electrolyte and sodium levels in the blood
• Symptoms: Nausea and vomiting, headache, confusion, loss of energy, fatigue, restlessness and irritability, muscle weakness, spasms or cramps, seizures, unconsciousness and/or coma. 

Sugar

Consumption

• The United States Department of Agriculture (USDA) reports that the average American consumes anywhere between 150 to 170 pounds of sugar each year.
• Equivalent to consuming 1/4 to 1/2 pounds of sugar each day
• 120 teaspoons in one pound of sugar
• 1/4 pound of sugar = 30 teaspoons
• 1/2 pound of sugar = 60 teaspoons
• An average 12-ounce can of soda contains about 8 teaspoons of simple sugar.
• This means that just four 12-ounce soda cans will equal 1/4 pound of sugar!
• For some, drinking this amount of soda in one day is not a difficult task.

What is Sugar in?

• Almost everything
• Sweet foods such as doughnuts, cookies, cake, and ice cream
• Food with high fructose corn syrup such as salad dressings, hot dogs, canned fruits and vegetables, ketchup, canned soups, crackers, cookies, and several other processed foods
• Also found naturally in a lot of fruits

Some Comparisons

•  16 oz Rockstar Energy Drinks
• Contains 62 grams of sugar and 280 calories
• Sugar equivalent to 7-1/2 chocolate drizzle rice krispy treats
• Exercise equivalent: Dancing the Macarena 17 times
• 20 oz Mountain Dew
• Contains 77 grams of sugar and 290 calories
• Sugar equivalent to 13 Chewy Chips Ahoy! Cookies
• Exercise equivalent: Leisurely riding your bike 6 miles
• 16 oz Nesquik Chocolate Milk
• Contains 60 grams of sugar and 400 calories
• Sugar equivalent to 4 Little Debbie Oatmeal Cream Pies
• Exercise equivalent: Making beds for 190 minutes straight
• 15.2 oz Naked Juice ("Protein Zone" Chocolate Banana)
• Contains 70 grams of sugar and 480 calories
• Sugar equivalent to 5 Breyers Oreo Ice Cream Sandwiches
• Exercise equivalent: 135 minutes lifting weights

What Happens When You Consume Too Much Sugar

•  Increase risk of diabetes
• Increase risk of obesity
• Increase risk of cardiovascular disease
• Increase risk of high blood pressure

Healthy Grocery Shopping Tips

Plan Ahead

• Make a list before heading to the store. This will help eliminate impulse buys.
• Plan your meals for the week and add all the foods and ingredients for meals to the list. This will help reduce trips to fast food restaurants.
• Go grocery shopping when you are not hungry. This will also reduce impulse buying. 

 Read labels

•  Labels that have fewer ingredients are more likely to be easily processed and digested by the body. 
• Labels with a lot of artificial ingredients that are hard to pronounce are more likely to be processed and have chemicals in them that make their shelf life longer.
• Try to avoid foods that have one of their top listed ingredients as high fructose corn syrup.
• Look for foods with about 1-2 grams of fat for every 100 calories, and no more than 3. 

Shop Along the Perimeter of the Grocery Store

• The more natural/whole foods are found on the perimeter of the store. These include: fruits and vegetables, meats, dairy, and whole grains. 
• The processed foods with high fructose corn syrup are usually found in the middle aisles.

Serving Size Guidelines

Food Group                                   Daily Calorie Goals
                                    1,200                      1,400                    1,600      
Vegetables*                         4 or more                  4 or more              5 or more
Fruits*                                 3 or more                  4 or more              5 or more
Carbohydrates                           4                               5                           6
Protein/Dairy                              3                               4                           5
Fats                                           3                               3                           3
*These food groups have been modified to be "unlimited" amounts

Daily Serving Recommendations:
These serving sizes are part of the Mayo Clinic Healthy Weight Pyramid, a pyramid designed to promote weight loss and improve long term health. If you are losing weight too fast or you're too hungry, you may need to adjust your calorie level.

Using Visual Cues:
You don't need to memorize a food list or carry around measuring cups to get a better grasp on serving sizes. Instead use common visual cues to remind yourself. How? Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving.

While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss. If you think the serving seems small, don't panic! Remember you can eat multiple servings each day from each food group on the pyramid.

Fruits: Apples and more
One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories.

Fruit                                              1 serving size (60 calories)
Apple, sweetened                                                  1/3 cup
Banana                                                                  1 small
Cherries                                                                15 whole  
Strawberries, whole                                             1-1/2 cups
100 percent fruit juice, unsweetened                        1/2 cup

Vegetables: Raw spinach and more
Two cups of raw spinach are about the same size as two baseballs and equals one vegetable serving, or about 25 calories.

Vegetable                                      1 serving size (25 calories)
Asparagus, cooked                                                6 spears (1/2 cup)
Cauliflower                                                           1 cup florets (about 8)
Green beans, canned or frozen                                     2/3 cup
Tomato sauce, canned                                                 1/3 cup
Zucchini, cooked or fresh                                             3/4 cup

Carbohydrates: Brown rice and more
One-third cup of cooked brown rice is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories.

Carbohydrate                                        1 serving (70 calories)
Bagel, whole grain                                                    1/2 bagel (3-inch)
Bun or roll, whole-grain                                                 1 small
Cereal, cold, flake-type                                                3/4 cup
Crackers, whole-wheat                                                    8
Muffin, any flavor                                                          1 small

Protein/dairy: Cheese and more
One and a half to two ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protien/dairy serving, or about 110 calories.

Protein/dairy                                               1 serving (110 calories)
Cheese, ricotta, part-skim                                              1/3 cup
Cheese spread, American                                              1 ounce
Milk, skim or 1%                                                           1 cup
Soy milk, low-fat                                                            1 cup
Yogurt, plain, unsweetened                                             1 cup

Protein/dairy: Hamburger and more
A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Protein/dairy                                           1 serving (110 calories)
Baked beans, canned                                                    1/2 cup
Egg                                                                               1 whole
Fish (haddock), grilled or broiled                                   3 ounces
Pork sausage, smoked                                                2 small links
Tofu, firm or silken soft                                              2 slices (1 inch width)

Fats: Almonds and more
It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.

Fat                                                         1 serving (45 calories)
Avocado                                                                    1/6 section of fruit
Bacon, pork                                                                     1 slice
Butter, regular                                                                1 teaspoon
Peanut butter, chunky or smooth                                  1.5 teaspoons
Salad dressing, ranch, regular                                         2 teaspoons

Sweets
Foods in the sweet group of the pyramid include sugar-sweetened beverages, candies, cakes, cookies, pies, doughnuts, and added table sugar, among many others. The pyramid recommends that if you eat sweets, you limit them to 75 calories a day. For convenience, you can average the calories out over a week, but aim for less than 500 sweet calories a week.

Sweet                                                         1 serving (75 calories)
Hard candy peppermints                                                    4 pieces
Jelly beans, regular                                                             8 pieces
Jelly beans, small                                                              20 pieces
Maple syrup                                                                 1.5 tablespoons
Sweetened cola                                                           6 ounces (1/2 can)
 
 


  

Fruit and Vegetable Color Code

Blues and Purples:

• Blueberries, blackberries, purple grapes, plums, raisins, eggplants
• Benefits: Keep memory sharp and reduce risk of many cancers including prostate cancer

Greens:

• Kiwi, honeydew, spinach, broccoli, romaine lettuce, brussel sprouts, cabbage
• Benefits: Protect bones, teeth, and eyesight

White:

• Pears, bananas, mushrooms, cauliflower, onions, garlic
• Benefits: Lower LDL cholesterol and reduce risk of heart disease

Reds:

• Watermelon, strawberries, raspberries, cranberries, cherries. tomatoes, radishes, red apples
• Benefits: Help prevent Alzheimer's Disease and improve blood flow to the heart

Yellow and Orange:

• Oranges, grapefruit, peaches, cantaloupe, mangoes, pineapple, squash, carrots
• Benefits: Boost immune system and help prevent eye disease 

Serving Sizes - Your Plate

Grains:

• Make at least half of your grains whole grains
• Include foods like brown rice, oatmeal, whole grain/whole wheat bread, whole grain/whole wheat tortillas.
• Check the ingredient list for the words "whole grain" or "whole wheat". The label must say 100% whole wheat on the package. 

Vegetables:

• Make at least half of your plate vegetables (or fruits)
• Any vegetable or 100% vegetable juice counts (raw, cooked, dried/dehydrated, canned)
• Make sure you vary your vegetables

Fruits:

• Make at least half of your plate fruit (or vegetables)
• Any fruit or 100% fruit juice counts

Dairy:

• Includes milk, yogurt, cheese, fortified soy milk
• Switch to fat-free or low fat (1%) milk
• When recipes call for sour cream substitute plain yogurt or use fat-free evaporated milk instead of cream
• Milk and yogurt have more potassium and less sodium than most cheeses

Protein:

• Meat, poultry, seafood, beans/peas, eggs, processed soy products, nuts, and seeds
• Select a variety of protein foods (include at least 8 oz of cooked seafood per week; unless your physician advises you not to)

Oils:

• Oils are fats that are liquid at room temperature
• 6 teaspoons or less are allowed per day
• Choose healthy oils like olive, fish, canola, etc.
• Most healthy oils are high in monounsaturated and/or polyunsaturated fats, and low in saturated fats
• Oils are important to your daily diet and should not be eliminated completely

List of Vitamin D and Calcium Levels in Food

Vitamin D

                      Food                                                                       IUs/serving                            .
Cod liver oil, 1 tablespoon                                                                  1,360
Salmon (sockeye) cooked, 3 ounces                                                     447
Mackerel, cooked, 3 ounces                                                                 388
Tuna fish, canned in water, drained, 3 ounces                                        154
Orange juice fortified with Vitamin D, 1 cup                                          137
Milk, nonfat, reduced fat, and whole, Vitamin D fortified, 1 cup           115-124
Yogurt, fortified with 20% of the DV for Vitamin D, 6 ounces                 88
Margarine, fortified, 1 tablespoon                                                           60
Liver, beef, cooked, 3.5 ounces                                                             49
Sardines, canned in oil, drained, 2 sardines                                             46
Egg, 1 large (Vitamin D is found in yolk)                                                 41
Ready-to-eat cereal, 0.75-1 cup                                                            40
Cheese, Swiss, 1 ounce                                                                           6

Calcium

                       Food                                                               Calcium in milligrams (mg)                    .
1 cup of milk                                                                                            300
6 oz of yogurt                                                                                           350
1 oz hard cheese (cheddar)                                                                       240
2 slices processed cheese                                                                         265
1/4 cup cottage cheese                                                                             120
1/2 cup soft serve frozen yogurt                                                                100
1/2 cup ice cream                                                                                      85
1/2 cup tofu                                                                                             258
1/2 cup into beans or chick peas                                                                40
1/4 cup almonds                                                                                        95
1 tablespoon almond butter                                                                        43
1 tablespoon sesame seeds                                                                        90
1 tablespoon Tahini                                                                                    63
1/4 cup Brazil nuts or hazelnuts                                                                  55
8 medium sardines (canned)                                                                     370
3 oz salmon                                                                                             180
1/2 cup oysters (canned)                                                                           60
1/2 cup shrimp (canned)                                                                            40
1 cup kale                                                                                                 94
1 cup broccoli                                                                                          178
1 cup celery                                                                                              54
1 cup cooked green beans                                                                         58
1 cup cooked butternut squash                                                                   84
1 cup cooked sweet potato                                                                        70
1 medium navel orange                                                                               56
2/3 cup raisins                                                                                            53
10 medium dried figs                                                                                 269
1 cup calcium-fortified orange juice                                                           300
1 cup enriched soy milk                                                                            300
1 cup enriched rice milk                                                                            300                                                                         

Caffeine

Consumption

• Average caffeine consumption in the US is about 200 mg
• Equivalent to 2 cups of coffee a day
• 10% of the US population ingests more than 1000 mg per day
• About 5 cups of coffee

How Does Caffeine Work?

•  In your brain there is something called Adenosine and it only likes to hang out with certain receptors.
• When the Adenosine and these receptors attach, you get drowsy
• When caffeine is present, it attaches to the receptors so that Adenosine cannot
• When your pituitary gland notices the attachment it thinks there is an emergency, so it triggers your adrenal gland to produce adrenaline.
• In addition, caffeine bumps up your dopamine levels
• The result? A caffeine high!

What Does Caffeine Do to the Body?

• Caffeine acts as a stimulant on the central nervous system
• Increase heart rate
• Increase blood pressure
• More awake and energetic
• Diuretic, increase urine production
• Side effects of caffeine
• Upset stomach
• Muscle tremors
• Anxiety
• Jitters
• Inability to focus
• Irritability
• Insomnia
• Potential development of ulcers
• Gastrointestinal unrest and nervousness
• With higher doses, the risk of irregular heartbeats increases

Curbing Your Caffeine Habit

• Keep tabs and educate yourself
• Start paying attention to how much caffeine you're getting from food and beverages
• It may be more than you think (includes chocolate)
• Read labels carefully
• Cut back
• Do it gradually
• For example, drink one fewer can of soda or drink a smaller cup of coffee each day
• Avoid drinking caffeinated beverages late in the day
• Go decaf
• Most decaffeinated beverages look and taste the same as their caffeinated counterparts
• Shorten the brew time or go herbal
• When making tea, brew it for less time
• Check the bottle
• Some over-the-counter pain relievers contain caffeine (as much as 130 mg in some)

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!

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.
 

Hunger Cues

1. Famished or starving; you actually feel weak or light-headed. Don't allow yourself to get to this point.
2. Very hungry; you can't think of anything else but eating. You're cranky and irritable, and you can't concentrate.
3. Hungry; your stomach is growling or feels empty.
4. A little bit hungry; you're just starting to think about your next meal.
5. Satisfied; you're comfortable and aren't really thinking about food. You're alert and have a good energy level.
6. Full satisfied; you've had enough to eat.
7. More than satisfied; you've had plenty to eat - maybe a little too much. Maybe you took a few extra bites.
8. Very full; you ate a little too much, but it tasted really good.
9. Uncomfortable; you're too full. You're bloated and tired, and you don't feel great. 
10. Stuffed; you;re uncomfortable and maybe even nauseated. Never allow yourself to get to this point.

If your hunger level is from 1-3, you should eat. If you're at level 4, drink a glass of water, chew a piece of sugar free gum, or do something else to distract yourself from eating. When you're trying to lose weight, try to stop eating when you reach level 5, but definitely no later than 6. If you've reached level 7, you've eaten too much. Anything above that is WAY too much and will sabotage your weight loss efforts.

*Source: The Biggest Loser:Simple Swaps

On the Front of the Package

Calorie Free: Product must contain less than 5 calories per serving.
Low Calorie: Food contains no more than 40 percent of the calories in the regular version.
Reduced Calorie: Contains at least 25% fewer calories than the regular version. Depending on how many calories the original version had, this doesn't necessarily guarantee that the food is low in calories.
Fat free: Can only contain 0.5 grams of fat per serving.
Low fat: 3 grams of fat (or less) per serving.
Light: 50% less fat than its regular counterpart.Depending on how much fat the original version had, this doesn't necessarily guarantee that the food is low in fat.
Reduced fat: 25% less fat than regular version. Again, this doesn't necessarily guarantee that the food is low in fat.
High fiber: Good term to watch for! Indicates one serving has at least 5 grams of dietary fiber.
Good source of fiber: Food product has 2.5-4.9 grams of fiber per serving.
More or added fiber: Product has at least 2.5 grams of fiber per serving. Doesn't necessarily mean it is high in fiber.
Low sodium: Contains half the sodium of the original.
Sugar free: Less than 0.5 gram of sugar per serving.