Put Your Best Fork Forward

National Nutrition Month is an educational campaign celebrated each year in March by the Academy of Nutrition and Dietetics. This year’s theme “Put Your Best Fork Forward”, serves as a reminder that small changes toward a healthier lifestyle can be made with each bite!

Mealtimes are the foundation of your health and nutrition and it’s important to incorporate a variety of foods. Try including…

Mealtimes are the foundation of your health and nutrition and it’s important to incorporate a variety of foods. Try including…

  • a vegetable at every meal, focusing on dark green vegetables like leafy greens or broccoli and orange vegetables like carrots.
  • a lean protein source with each meal, such as chicken and turkey.
  • fish, like salmon or tuna twice weekly to increase healthy fat sources.
  • plant-based protein sources such as beans and lentils throughout your week.
  • a variety of grains at each meal, such as oatmeal, brown rice, and quinoa.

Don’t forget adequate hydration from water is essential to living a healthy lifestyle! Aim for at least 40 ounces of plain water daily!

 

For more information on National Nutrition Month, check out http://www.eatright.org/resources/national-nutrition-month

Key Messages of this year’s theme:

  • Create an eating style that includes a variety of healthful foods.
  • Cook more at home and experiment with healthier ingredients.
  • How much we eat is as important as what we eat.
  • Find activities that you enjoy and be physically active most days.
  • Manage or lower your weight by meeting with a Registered Dietitian Nutritionist. RDNs can provide personalized nutrition advice to meet your lifestyle and health-related needs.

How to Make a Healthy Seasonal Transition

Spring is around the corner, but for now the days still seem short and it’s important to take note of how this affects your health and state of mind. Here are some tips I recommend to my patients to combat the dreariness of the winter season.

Here are some tips I recommend to my patients to combat the dreariness of the winter season.

  1. Transition physical activity from season to season, don’t abandon it!

  • Use inside equipment or a DVD; I like to recommend Leslie Sansone walking DVDs.
  • Find a friend or social component to physical activity.
  • Move more throughout your day – 10% (6 minutes/hour).
  • Invest in clothes to make it comfortable.
  1. Develop a repertoire of healthy, ‘hearty’ foods for the season.

  • Soups, stews, stir fries and roasted vegetables (check out my blog from earlier on roasted vegetables)
  • Choose heavier food, literally water based, not calorie dense food.
  • Choose/mix heartier, starchy vegetables (Yes, I said starchy vegetables) with lower calorie ones to satisfy your need for carbs.
  • If this is not your habit, practice it weekly.
  1. Get adequate rest and sleep.

  • Try to go to bed about the same time every evening.
  1. Stay hydrated.

  • Carry a water bottle with you to sip on throughout the day.
  • You don’t need to get all your water from drinks; you can also get it from water-rich foods.
  • Opt for steamed dishes, soups and herbal teas to keep you warm, because often cooler temps will decrease your natural tendency to drink.
  1. Find the Light.

  • Develop an awareness of how you may be affected by shorter, darker days.
  • Keeping your home or work place well lit with natural, window light and artificial light can help some people feel more energy.
  • Some invest in light therapy.
  1. Begin a conscious management of your food environment.

  • Try eating 6 times per day: breakfast, snack, lunch, snack, dinner, snack
  • Plate the food at the stove or in the kitchen
  • Use the #plategoals (1/4 protein, ¼ carbohydrate, ½ non-starchy vegetables) to plate your food
  • Eat a minimum of 5 servings of vegetables/fruits per day
  • Say not your ‘trigger foods’ (you know what they are!!)
  • Stop clipping coupons – they are mostly for highly refined snack products or high fat restaurant meals

Don’t let these short days defeat your goals and decrease energy levels; try to remind yourself daily what you are trying to accomplish. Remember, spring is just around the corner!  

Roasting Vegetables 101

Oh, the smell of winter is in the air. The colder temperatures, snow, ice, winter coats, skiing, sledding and root vegetables. Can you tell this is an enjoyable time for me?

No, actually it isn’t. I don’t like cold, I don’t like skiing, and I’m not a big fan of snow. Yeah, yeah I know, I live in Illinois, but I’m still not use to it! However, I do love root vegetables because you can roast these vegetables and they are fabulous to eat. They are like a guilty pleasure, almost too good to be good for you! Plus, it is super, super easy to do.

Click here to print off Roasting Vegetables 101

Optional: Stir/turn the vegetables 1 to 2 times during the baking process.

When roasting vegetables, go easy on the oil, which is high in calories and fat. You may also consider substituting oil for balsamic vinegar, soy sauce, tamari, lemon, lime juice, etc.

When done roasting, serve them as a side dish, pile them on a sandwich, inside a panini, or puree them to make soup. Happy Eating!!

Enjoy a Happy New Year!

New Year’s is a time where many people make resolutions.  “I’m going to lose weight,” or “I’m going to quit smoking” are two of the popular resolutions, but what about mental health?  Less commonly do people make resolutions for their mental health beyond a simple phrase such as “be happier.”  But, if you are one of the 43.8 million adults in the United States who experiences mental illness (NAMI, 1999), you might benefit from some resolutions toward improving your mental health. 

Mental illness is a difficult challenge for many people, but the New Year is a great time to make positive changes.

Here are some possible changes to pursue:

  1. Make sleep, diet, and exercise a priority.  Snickers has a popular series of commercials where a celebrity is acting in an angry, irritated, or frustrated manner until they are given a Snickers because they become emotional when they are hungry.  After taking a bite of the Snicker bar, the person returns to his or her typical self.  While I (and I’m sure our dietitians) would agree that sugar isn’t the answer, these commercials do have a point: our physical health impacts our mental health.  When we are tired, hungry, fatigued, or inactive, our mental health suffers.  Resolve to make simple changes to your habits this year: get more sleep, eat more fruits and vegetables, go on more walks.  Try to build on choices you make that are already healthy.
  2. Think positive.  This sounds cliché, but there is evidence to suggest that optimism improves our life.  The Mayo Clinic reports on their website that optimism has been connected to longer life span, decreased depression, decreased distress, reduced cardiovascular disease, and improved coping skills.  Unsure of how to start thinking in a positive manner?  Begin with creating a daily affirmation for yourself.  Waking up and saying “Today is going to be a good day,” can lead you to viewing the day in a more positive light.  If you have a specific stressor you are worried about, trying envisioning how that problem will go well instead of how it can go wrong.
  3. Seek help.  In 2012, ABC News reported that only about 60% of people with mental illness received professional help.  Professional help is available in a variety of ways, from counseling to medication to support groups.  If you are unsure where to go or what method is best for you, start with speaking with your doctor about the issue.      

Mental illness is a difficult challenge for many people, but the New Year is a great time to make positive changes.  Even if you aren’t dealing with mental illness, perhaps pursuing one of the above resolutions can make your 2017 a more positive and enjoyable year.

 

A perfectionist’s guide to New Year’s Resolutions

As we start a new year, we think about setting New Year’s Resolutions and so many of these resolutions focus around “perfecting” ourselves.  Well, let me tell you perfection is quite a funny thing because IT DOESN’T EXIST!!! When we try so very hard to reach the unattainable it can wreak havoc on our bodies and cause anxiety, tension, headaches, depression, etc. Thus, causing a destructive relationship around food.

How many times have you tried diet, after diet, after diet? You lose the weight and then gain the weight back, you know the old adage ‘yo-yo dieter’. We try to be perfectionist on the diet, but find we are trying to reach the unattainable and give up after a while because those food rules and deprivation aren’t working. Then the weight comes back on and the anxiety, tension, depression, etc. accelerates because we couldn’t be PERFECT.

So let’s try this year to let go of the perfectionistic thoughts and regain our relationship with food.

  1. Ask yourself why. Why do I want to fill in the blank?
  • What is the underlying perfectionistic tendency with this question? Is the WHY because of a life transition like children, spouse, marriage, divorce, career/career change, medical diagnosis, friendship, etc.? You can’t always have control over life events, so because of this are you trying to take control somewhere else, such as with food.

2. Embrace your diet imperfections.

  • I know this is hard, I struggle with it too, but I’m giving you permission this year to not be perfect. It’s okay to fail and give in from time to time allowing foods you desire to bring enjoyment and pleasure to eating. When you do this, your relationship with yourself and food will be that much more joyful.

3. Focus on mindful eating.

  • By being mindful of your eating, this allows you to become aware of the positive and nurturing opportunities that are available through your food selections. Using your senses can be both satisfying and nourishing. Thus, acknowledging your response to food without judgment and becoming aware of physical hunger and satiety cues to help guide your food decisions.

Enjoy the Holidays Guilt Free

This is not going to be your average holiday blog on how to make a healthy, low-calorie, festive feast. In fact, I tell my patients it’s perfectly fine to relax and enjoy a cookie or two this holiday season. While many of us are concerned with weight gain this time of year, the holiday meals are usually not the blame for those extra pounds. Weight gain is more related to our daily habits that we have surrounding the holiday festivities. Before you drastically cut calories and miss out on Nana’s famous apple pie, consider some of these unhealthy habits that could be affecting your metabolism.  

Enjoy the Holidays Guilt Free

#1 You’re skipping meals.

Missing a feeding (or going longer than 4 hours without eating) is a sure-fire way to slow down your metabolism. When you don’t feed your body often enough, it begins to feel deprived and starts working against you, rather than for you. I know it’s easy to skip meals for the sake of saving calories later on in the day, but unfortunately, this works at your disadvantage. Your body is more likely to store calories (both good and not-so-good calorie choices) with frequent meal skipping habits. For persons with pre-diabetes and diabetes, meal skipping actually worsens blood sugar control. Planning ahead is the best approach to assure you feed your body often enough. This is easily accomplished by packing your lunch the night before, throwing an extra protein bar in your purse or creating enough time in the morning routine to allow for a well-balanced breakfast. Don’t forget about the importance of eating regularly on the weekends and with traveling in addition to the routine of the workweek. 

#2 Your breakfast is too high in carbs.

It’s no secret that America loves her carbs. In fact, when you walk down the “breakfast aisle” at the grocery store, carbohydrates are the only food source available: cereal, oatmeal, cream of wheat, pancake and waffle mixes, muffins, bagels, pastries, poptarts and granola. We even find ways to eat dessert for breakfast in the form of cinnamon rolls, donuts, coffee cakes, banana breads and believe it or not, most Greek yogurts have the same amount of sugar in them as a scoop of ice cream. Additional sources from carbohydrates in the AM can come from your juice, milk, fruit, syrup and jelly.  Carbohydrates are not bad for you; however, consuming them in excessive amounts with your first meal tends to send your blood sugar and insulin levels on a rollercoaster ride for the remainder of the day. When your blood sugar and insulin levels hit a low point, your irritability tends to go up and guess what, you crave the very thing that will help those levels spike again…carbs and sugar.

#3 You drink too much caffeine.

Before you read any further, heed my advice that coffee is not bad for you! However, caffeine is a very powerful stimulant and can dull the body’s natural hunger cues. Suppressing one’s appetite with caffeine can lead to long periods of time without eating or even meal-skipping altogether. Finally, when you sit down to have a good meal in the evening, rather than use your food for fuel, your body is aggressively storing it as fat as a consequence to being deprived of nutrients throughout the day.

#4 Your snacks lack protein.

Some of the most common snack choices include crackers, chips, popcorn, granola bars, pretzels and desserts. While these foods may taste great, they offer little to no nutrient benefit once chewed and swallowed. They are all very poor sources of vitamins, minerals and protein. Their lack of protein specifically, will leave your hunger pains unsatisfied and not to mention, cause a sharp rise in your blood sugar and insulin levels from the excessive carbohydrate content. For more balanced snack choices, incorporate protein-rich foods such as eggs, meats, cheese, cottage cheese, nuts, peanut butters or protein bars/shakes if desired.

#5. You’re skipping the weights at the gym.

Any form of exercise is better than no exercise, but strength-training specifically has the greatest potential for increasing one’s metabolism. Unlike cardio, lifting weights and even doing body weight exercises can stimulate both muscle retention and muscle growth. Your muscle is the wonderful calorie-burning blanket that wraps around your body. The higher your muscle mass percentage is, the more calories your body burns at rest.

Overindulging on food with family and friends on special occasions should not promote weeklong restrictive eating and guilt. It should be a time you look back and cherish with fond memories. I want you to be able to enjoy all the festivities this holiday season has to bring. Be consistent with your healthy habits and don’t be afraid to partake in some of the joyful delights this winter has to bring!

Amanda  Figge