Every year thousands of people make a New Year's Resolution to lose weight and eat healthier, along with exercising more. What if you did not need that resolution each year? What if, instead, you learned a habit of a healthy lifestyle that prevented unwanted weight gain. I understand that some weight gain is caused by medications, but for most of us (including myself), our weight gain is simply from bad habits.
I would like to offer a few tips for the holiday season that might help you (and me) to avoid that unwanted weight gain.
1. Drink 16 oz. of water before each meal. Start about 30 minutes before the meal, ensuring you do this before any gathering or dining out. This will help avoid the pitfall of mistaking thirst for hunger.
2. Carry an apple with you everywhere you go. The holidays are a busy time of year, and we find ourselves grabbing food at a fast-food joint or eating a candy bar to sustain us until our next meal or break. Eating an apple is a much better option. Apples are filling because of the amount of nutrients and fiber in them. They take a while to digest, so it should sustain you for an hour or more. They are also sweet, so they will help with those sugar cravings. This will help curb your appetite, allowing you to avoid those extra calories.
3. Choose desserts wisely. Desserts seem to be the downfall of most people. We simply "cannot" say no to so many delicious desserts. So, make a gameplan before you head out. Decide how much is okay. Take a small plate for dessert that will not allow you to over-eat. Aim for elegance in dining - this does not refer to where you dine, but how you dine. It is not elegant to eat a large plate full of desserts. It is elegant to eat one small dessert and enjoy every bite.
4. Don't prepare more food than is necessary. The trend for Thanksgiving and Christmas is to prepare feasts that would feed 30 people. Instead of preparing more food than is humanly possible for your group to finish, prepare only what you need. Choose a few healthy options to prepare extra of so that you can have your appreciated leftovers. Overall, scale down the amount of each food that you make. Remember to eat only what you need.
By following these tips, you can help curb that holiday weight gain and start the New Year one step ahead.
More tips to come!
I love to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
Monday, November 28, 2011
Friday, November 25, 2011
Evolution and Our Food
I find it odd when people bring up current food issues and evolution. For example, in Michael Pollan's The Omnivore's Dilemma, he discusses that we feed animals food they were never evolved to eat (p. 10). Honestly, I have never believed evolution held any bearing, and comments like these show the folly in this theory. If a cow evolved to eat grass, and we are concerned about the corn it is now fed, we must not think evolution exists. If evolution is what shaped the cow and gave it all of the stomachs needed to digest the grass it eats, why would we think evolution can't help it adjust now? Surely survival of the fittest has shown that cows are a superior animal to the bison. So surely they will adapt and evolve as we run out of grass to feed them. They will simply begin to morph and new cows will be born that are designed to eat corn. Right? Yet, this is not the implication when we read or hear about this current food dilemma. In fact, humans are becoming increasingly allergic to corn, the main ingredient in processed foods.
So you see, we must decide if we agree that evolution is true, or if it is false. If evolution is true, then we have no food concerns because animals and people will adjust and evolve to be able to eat what is more readily available. However, if evolution is not true (which I hold to), then we have some real concerns. The rising epidemic of obesity, food allergies and intolerances, and nutrient poor foods will continue to be more of a problem as long as we continue turning our heads and ignoring it. While most people understand that whole foods are best for us to eat, junk food continues to be the most profitable food industry, second only perhaps to fast food. Truly, the epidemic exists. There is a great concern in America. We have a higher incidence of obesity and diabetes than ever before, especially in children, but our government continues to support their people. We continue to allow this to go on, showing manufacturers that we will happily eat their junk. How much longer will this go ? Will we stand on the side of evolution, assuming that it will get better, or will we stand up and demand whole, nutrient dense, healthy foods?
So you see, we must decide if we agree that evolution is true, or if it is false. If evolution is true, then we have no food concerns because animals and people will adjust and evolve to be able to eat what is more readily available. However, if evolution is not true (which I hold to), then we have some real concerns. The rising epidemic of obesity, food allergies and intolerances, and nutrient poor foods will continue to be more of a problem as long as we continue turning our heads and ignoring it. While most people understand that whole foods are best for us to eat, junk food continues to be the most profitable food industry, second only perhaps to fast food. Truly, the epidemic exists. There is a great concern in America. We have a higher incidence of obesity and diabetes than ever before, especially in children, but our government continues to support their people. We continue to allow this to go on, showing manufacturers that we will happily eat their junk. How much longer will this go ? Will we stand on the side of evolution, assuming that it will get better, or will we stand up and demand whole, nutrient dense, healthy foods?
Monday, October 10, 2011
Finally Done!
I have finished my nutrition science degree, and I am thrilled to be finished! I am ready to jump in and start helping people. I have started some nutrition and diet counseling for some friends so they can be healthier. I hope to share information regularly on here as well. Hopefully you will find it helpful as well!
I love to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
I love to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
Monday, September 13, 2010
Wheat and "white wheat" bread - Are they comparable?
I love to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
I have been very skeptical of the new "white wheat" bread. Honestly, I believed it was a scam. I was convinced that marketers were trying to make naive people buy something that had no more nutritional value than white bread. So, I have never purchased it. However, in a class I am currently enrolled in, the question came up: Is white wheat bread as nutritious as wheat bread? So, our professor did some research and this is what she found:
"After a little research on white wheat bread, I am pleasantly surprised by my findings. I am including resources that I found particularly helpful at the end of this post.
As we discussed in a previous post, white regular white bread is made with refined grains, which go through a rigorous process that strips out particular (healthful) parts of the grain. But, white whole-wheat bread, just like regular whole-wheat bread, is made with the whole grain.
The differences in the type of grain that is used. White whole-wheat bread is made with an "albino" variety of wheat, which is obviously lighter in color and has a sweeter flavor. Pretty cool, eh?! According to Katherine Zeratsky, an RD that answers questions on the Mayo Clinic website, when it comes to grocery shopping and reading those Nutrition Labels, look for bread products that list the "whole" grains as the first ingredient (whole wheat or white whole wheat). Zeratsky says, "If the label doesn't say "whole" first, it isn't a whole-grain product."
Also important, according to my reading from the Wheat Foods Council, regular whole wheat and white whole wheat are nutritionally equivalent! I think this is a great option for families with children who don't care for the taste of (red grain) whole wheat bread."
Happy grocery shopping, everyone. :-)
References:
Weise, E. USATODAY.com Website. 2005. Health and Behavior: "White Wheat: Best thing since..."
http://www.usatoday.com/news/health/2005-03-16-white-wheat_x.htm.
Zeratsky, K. MayoClinic.com Website. 2008. Nutrition and Healthy Eating Q and A. "White whole-wheat bread: is it nutritious?" http://www.mayoclinic.com/health/whole-wheat-bread/AN01512.
"Grains of truth about white wheat." 2010. Wheat Foods Council. http://www.wheatfoods.org/Link.asp?IdS=00080B-8B7D4D0&Url=http%3A%2F%2Fwww%2Ewheatfoods%2Eorg%2F%5FFileLibrary%2FProduct%2F43%2FWhite%2520Wheat%2Epdf.
Special reference to Professor Sara Police. Thank you to my Professor for her research, and clarifying this for us all!
I have been very skeptical of the new "white wheat" bread. Honestly, I believed it was a scam. I was convinced that marketers were trying to make naive people buy something that had no more nutritional value than white bread. So, I have never purchased it. However, in a class I am currently enrolled in, the question came up: Is white wheat bread as nutritious as wheat bread? So, our professor did some research and this is what she found:
"After a little research on white wheat bread, I am pleasantly surprised by my findings. I am including resources that I found particularly helpful at the end of this post.
As we discussed in a previous post, white regular white bread is made with refined grains, which go through a rigorous process that strips out particular (healthful) parts of the grain. But, white whole-wheat bread, just like regular whole-wheat bread, is made with the whole grain.
The differences in the type of grain that is used. White whole-wheat bread is made with an "albino" variety of wheat, which is obviously lighter in color and has a sweeter flavor. Pretty cool, eh?! According to Katherine Zeratsky, an RD that answers questions on the Mayo Clinic website, when it comes to grocery shopping and reading those Nutrition Labels, look for bread products that list the "whole" grains as the first ingredient (whole wheat or white whole wheat). Zeratsky says, "If the label doesn't say "whole" first, it isn't a whole-grain product."
Also important, according to my reading from the Wheat Foods Council, regular whole wheat and white whole wheat are nutritionally equivalent! I think this is a great option for families with children who don't care for the taste of (red grain) whole wheat bread."
Happy grocery shopping, everyone. :-)
References:
Weise, E. USATODAY.com Website. 2005. Health and Behavior: "White Wheat: Best thing since..."
http://www.usatoday.com/news/health/2005-03-16-white-wheat_x.htm.
Zeratsky, K. MayoClinic.com Website. 2008. Nutrition and Healthy Eating Q and A. "White whole-wheat bread: is it nutritious?" http://www.mayoclinic.com/health/whole-wheat-bread/AN01512.
"Grains of truth about white wheat." 2010. Wheat Foods Council. http://www.wheatfoods.org/Link.asp?IdS=00080B-8B7D4D0&Url=http%3A%2F%2Fwww%2Ewheatfoods%2Eorg%2F%5FFileLibrary%2FProduct%2F43%2FWhite%2520Wheat%2Epdf.
Special reference to Professor Sara Police. Thank you to my Professor for her research, and clarifying this for us all!
Thursday, September 9, 2010
Cardiovascular disease and nutrition
My goal is to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
Cardiovascular Disease
Although cardiovascular disease is easier to prevent than cure, there are some steps that an adult can take in order to help lower their risk and side effects.
First, an individual with cardiovascular disease needs to monitor the type of fat they are eating. Fish or skinless poultry is ideal for low-fat meat. The key is to also cook it in a low-fat way. Low-fat is only good if it is a healthy fat. Avoid trans fats (partially hydrogenated ...) and cook in olive oil or canola oil. This will help lower the fat content, and provide healthy fats which can help lower cholesterol and improve their overall health.
Secondly, the individual should eat plenty of fruit and vegetables. Try to avoid canned foods as much as possible. Find fresh or frozen fruit and vegetables in order to prevent ingesting additives and extra salt. Add fresh fruit to a salad, or add vegetables to a pasta or casserole. Try to eat a wide variety of color and type of fruit and vegetables. The minerals and vitamins found in fruit and vegetables will increase overall health. Another perk is that they are low in calories and will help fill you up, preventing binging on foods that are not so healthy. Finally, they also have fiber, which is great for heart health.
The third tip for a cardiovascular patient is to monitor the salt intake, and add high fiber whole grain foods. Lower salt intake will help blood pressure to remain at a healthy level. The whole grains help clean out the arteries, removing build-up from cholesterol and fats that have been eaten since childhood.
If a cardiovascular patient can adhere to these simple rules, they will be on their way to feeling healthier and living longer. These rules will help clear out their system, control their disease, and strengthen their body.
Cathi Ortiz
Reference:
Mayo Clinic Staff. (2010). Heart-healthy diet: 8 steps to prevent heart disease. Retrieved September 9, 2010 from http://www.mayoclinic.com/health/heart-healthy-diet/NU00196.
Cardiovascular Disease
Although cardiovascular disease is easier to prevent than cure, there are some steps that an adult can take in order to help lower their risk and side effects.
First, an individual with cardiovascular disease needs to monitor the type of fat they are eating. Fish or skinless poultry is ideal for low-fat meat. The key is to also cook it in a low-fat way. Low-fat is only good if it is a healthy fat. Avoid trans fats (partially hydrogenated ...) and cook in olive oil or canola oil. This will help lower the fat content, and provide healthy fats which can help lower cholesterol and improve their overall health.
Secondly, the individual should eat plenty of fruit and vegetables. Try to avoid canned foods as much as possible. Find fresh or frozen fruit and vegetables in order to prevent ingesting additives and extra salt. Add fresh fruit to a salad, or add vegetables to a pasta or casserole. Try to eat a wide variety of color and type of fruit and vegetables. The minerals and vitamins found in fruit and vegetables will increase overall health. Another perk is that they are low in calories and will help fill you up, preventing binging on foods that are not so healthy. Finally, they also have fiber, which is great for heart health.
The third tip for a cardiovascular patient is to monitor the salt intake, and add high fiber whole grain foods. Lower salt intake will help blood pressure to remain at a healthy level. The whole grains help clean out the arteries, removing build-up from cholesterol and fats that have been eaten since childhood.
If a cardiovascular patient can adhere to these simple rules, they will be on their way to feeling healthier and living longer. These rules will help clear out their system, control their disease, and strengthen their body.
Cathi Ortiz
Reference:
Mayo Clinic Staff. (2010). Heart-healthy diet: 8 steps to prevent heart disease. Retrieved September 9, 2010 from http://www.mayoclinic.com/health/heart-healthy-diet/NU00196.
Tuesday, July 13, 2010
Wednesday, June 30, 2010
Where to begin?
I love to help you become healthier! Reply with questions, and if I cannot answer them, I will find someone who can!
So many people get stuck with the ultimate question when it comes to healthy habits: "Where to begin?" A healthy lifestyle can be overwhelming. The changes that are necessary to get to a healthy lifestyle can be even more overwhelming. So where should we begin?
First of all, start small. If you try to change it all overnight, you will get burned out, frustrated, and feel like success will never come. Your healthy lifestyle is realistic, and attainable. It will take dedication and some hard work, but you can get there! I promise you that you will feel better and have more energy when you keep working, one step at a time!
Step one: Find one thing that you can stick to - such as a calorie limit, or drinking more water. Make that one thing a habit - this takes 3 weeks of consistency.
Step two: Pick a new thing to focus on, and repeat the process in step one.
Step three: repeat step two, etc.
I think you get the point. You need to start small. Pick the one thing that you feel is a big step, but is attainable. Once you have changed that habit, you will find that you can continue down the road to a healthier you.
~ Cathi
So many people get stuck with the ultimate question when it comes to healthy habits: "Where to begin?" A healthy lifestyle can be overwhelming. The changes that are necessary to get to a healthy lifestyle can be even more overwhelming. So where should we begin?
First of all, start small. If you try to change it all overnight, you will get burned out, frustrated, and feel like success will never come. Your healthy lifestyle is realistic, and attainable. It will take dedication and some hard work, but you can get there! I promise you that you will feel better and have more energy when you keep working, one step at a time!
Step one: Find one thing that you can stick to - such as a calorie limit, or drinking more water. Make that one thing a habit - this takes 3 weeks of consistency.
Step two: Pick a new thing to focus on, and repeat the process in step one.
Step three: repeat step two, etc.
I think you get the point. You need to start small. Pick the one thing that you feel is a big step, but is attainable. Once you have changed that habit, you will find that you can continue down the road to a healthier you.
~ Cathi
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