SUPER FOODS

http://www.danielplan.com/healthyhabits/superfoods/

What are some super foods that you can add to your diet? 

Super Vegetables

·       Arugula
·       Watercress
·       Parsley
·       Cilantro
·       Beets
·       Sweet Potatoes
·       Broccoli family (collards, kale, Brussel sprouts, cabbage, kohlrabi)
·       Sprouts (especially broccoli sprouts)
·       Sea Vegetables
·       Avocado
·       Shiitake mushrooms
·       Shiritaki noodles (from konjac root)
·       Onion
 

Super Fruits

·       Berries (especially wild, organic blueberries, acai, goji)
·       Kiwi
·       Lemons
·       Pomegranate
·       Apples
 

Super Spices and Foods

·       Garlic
·       Ginger
·       Cinnamon
·       Raw Cacao
·       Turmeric
·       Chilies
·       Miso
·       Green Tea (Matcha)
 

Super Protein

·       Wild Salmon
·       Sardines
·       Omega 3 eggs
·       Nuts (especially walnuts, almonds, Brazil nuts and pine nuts)
·       Seeds and oil (especially hemp, chia, flax, pumpkin and sunflower)
·       Black Beans
·       Adzuki Beans
·       Edamame
 

Super Fats

·       Extra virgin olive oil
·       Extra virgin coconut butter

Fighting Depression

We all know that diet and exercise are important but here is one more reason to focus on healthy eating and staying physically active. 

Our mood and energy follow our blood sugar.

Here are some tips to keep your blood sugars under control.

1- Each meal should contain protein, fiber, and fats to help control blood sugar spikes. 

2- Reduce or even eliminate sugary drinks....Juice, soda, alcohol, energy drinks, sports drinks. 

3- Don't go longer than 3-4 without eating/ don't skip meals. 

4- Reduce the amount of sweets.....candies, baked goods, etc.

5- Make exercise a priority.

 

"The consumption of sugar and other relatively pure carbohydrates has become great during recent years that it represents a serious obstacle to the improved nutrition of the general public."  - American Medical Association 1942

It amazes me that this quote was written in 1942! 

Daily Checklist

Daily Nutrition Checklist

Previously we talked about the importance of being consistant.
I like to think of the story that was told to me by John Maxwell in a web conference.
He explain conquering goals like this..... if you have a tree in your backyard and you take an axe to it 5 times each day eventually it will fall over. There is a lot of truth to that.
So often we get distracted from our long term goals and forget to do the small things each day, like taking the axe to the tree. Here are a couple things you can do eat day to help you reach your weight loss goals.

Are you consistant ? Here is a list to keep you in check!

• Not skipping meals (going no longer than 4 hours without eating)


• Protein at each meal and snack ( lean meats, nuts, beans, eggs, diary)


• EXERCISE ( mix of cardio and resistance training, also stretching)


• 5 a day (fruits and veggies)/ 25-35 grams of fiber per day. 


• At least 64 oz of water per day

Being prepared is  a large part of setting yourself up for success. 

Here is a great tool that I have found to help me plan meals and get my grocery lists ready for the week..

www.ziplist.com

Weight Loss In The New Year

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

• Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1-2 hours after waking up)


• Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks)


• Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)


• Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)


• Stay away from high calorie drinks, condiments, and creamers


• Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)


• JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner. My favorite is www.myfitnesspal.com. Myfitnesspal also has an app for any smart phone. 

JOURNALING is the magic pill of weight loss!! 

Remember consistency is key! If you commit to these 7 things and do them daily you WILL reach your goals! 

Have a Snack! Prevent Overeating!

Choosing the Appropriate Snack

Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating! 

Finding an appropriate snack during the day can be a challenge!

The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber  to help keep you satisfied until your next meal.

First look at the serving size

Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)

Next look for protein (Reach for at least 8-15 grams of protein at snack time)

Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)

NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving  you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!

Here are some other snack ideas

• 6oz Greek yogurt
• Balance Bar
• 1 string cheese and 1/2 apple
• 1/2 apple with 5 walnuts
• 1/2 cup 1% cottage cheese with 1/2 cup melon
• 1 oz nuts (small handful)
• slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
• 3oz tuna served with tomato and drizzled with lemon juice
• 1/2 cup boiled edamame
• 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
• Beef jerky (add a pc. of fruit or veggies for fiber)
• Hard boiled egg and veggies

Flavor Crave

Get All The Flavor Without the Added STUFF!

When is the last time you read the back of your ketchup or BBQ sauce bottles? Or how about the labels of the flavored waters and sports drinks that taste so good? Often times these foods that seem harmless are full of sugar, fat, salt, preservatives and unwanted calories!  Here are some ways to add flavor to your foods and drinks without all the extra calories!

Add flavor to your water by adding slices of                                                          

• limes, lemons, or cucumber


• natural tea packets- get creative and mix two flavors like peach and raspberry  

Add flavor to your favorite foods using natural ingredients/low calorie options such as:

• Garlic


• Onions


• Bell peppers  


• Lemon


• Lime


• Stewed tomatoes (Mexican, Italian, etc…)


• Salsa


• Tabasco sauce


• Mrs. Dash seasonings (over 13 varieties)


• Lemon pepper


• Italian seasoning


• Cumin


• Curry powder


• Fresh herbs- basil, cilantro, and rosemary are my favorites


• Balsamic vinegar  

Low calorie condiments:

• Mustard (try spicy mustard for an extra zing) – Add to tuna fish instead of high calorie mayo.


• Plain yogurt- Add to tuna instead of mayo or top a potato with yogurt instead of butter and sour cream


• Light Italian dressing- makes a great marinade


• Salsa- top potatoes with salsa instead of high calorie butter and sour cream or add on top or chicken instead of using BBQ sauce

What are some of your favorite ways to add flavor and variety when cooking?

So often in our busy lives we buy the already seasoned or flavored varieties of our favorite foods. Typically with convenience foods come a lot of unnecessary fat, sugar, and salt! By having some of the above ingredients on hand you are able to get creative in the kitchen and make your very own homemade nutritious foods while saving money and doing something good for your body!  

  

Don't know what to ask for for Christmas?? Kitchen Must Haves

These kitchen tools are great to have on hand in your quest for making healthier meals. 

Spice rack- Natural spices are a great way to add flavor to food without all the extra calories.

Garlic press- Fresh pressed garlic is another great way to add tons of flavor to your meals without extra calories.

Citrus zester- Adding lemon, lime, or orange zest is a great way to add flavor to foods from meat and poultry to steamed veggies or even low fat dessert such as yogurt, or angle food cake.

Olive oil mister- Olive oil is a heart healthy fat that is a great substitute for butter when pan frying and sautéing. By using a mister you are less likely to accidently over do it on the oil thus adding extra calories.

Non-stick pans- Non stick pans help eliminate the use of butter or oil while cooking. Be careful sometimes PAM spray can actually ruin your nonstick pans!

Wok- a wok is commonly used for preparing stir-fry. Combine your favorite veggies, lean protein, low sodium soy sauce, and whole grain rice for a great low fat dish!

Crock-Pot or slow cooker- Slow cookers are great when you don’t have time to cook! Create your own soups, stews, and tender juice meats. Many crock-pot or slow cooker cookbooks are available and recipes are online.

Salad spinner- Clean your lettuce in an instant with a salad spinner. This could make eating your greens a little more appealing!

Food Processor-There are many uses for this tool and it can make preparing any meal that much easier. It chops shreds, mixes, and much more.

Small bowls and plates- By having smaller bowls and plates you are less likely to overeat at meal times.

Stick blender/Immersion blender- Great for mixing up protein shakes and smoothies in the morning. Easy to clean compared to magic bullet or a regular blender.

Coffee maker- If you are a coffee drinker invest in a good coffee maker instead of spending all your money at the local coffee stand. Drip coffee is naturally low calorie, but when adding all the “fluff” (milk, chocolate, flavors) if can get expensive and very high in calories/fat.

Measuring cups/ spoons and food scale- It is very easy to over do it on our portions. Having measuring cups/spoons and a food scale on hand can really help you become aware of what an adequate portion is.

Single portion Tupperware containers- Leftovers are great to take to work. Having small Tupperware containers on hand allows you to have just the perfect amount to take when on the go!

What else have you found that helps you create healthful meals in the kitchen?

BURN BABY BURN-Interval Training

Do you ever get bored while working out? I sure do! My cure for the cardio blues is busting out some intervals on the treadmill or elliptical trainer! Watching the clock makes me forget about what I am doing, PLUS it is quick and effective!

Here is a great treadmill workout that is sure to burn some of those extra holiday calories!

25-30 minutes

5 min walk at brisk pace ( 3.0-4.0 mph- adjust to your level and add an incline if you choose)

        INTERVALS  (repeat 7-8 times)

• 90 seconds jogging (4-6 mph- adjust accordingly)


• 30 seconds sprint (7-9 mph- adjust accordingly)

 5 minute cool-down walk (3.0-4.0 mph. add a small incline if you choose)

Not a runner?? Any pace will work! Start where you feel comfortable! It might even take a couple of times to find the perfect settings for yourself! You can also do similar intervals on an elliptical trainer. As long as your are bringing your heart rate up and down you are doing your job.

REMEMBER no matter what you are doing, you are still moving faster than the person sitting on the couch! 

How to Prevent Overeating at Thanksgiving

Overeating is typical during the holidays or for that matter any holiday or large get together.

Here are some things you can do to help prevent overeating. 

1- Don't skip meals. By skipping meals you are slowing down your bodies metabolism. When you finally do eat your body will more likely hold on to all those calories vs burn them effectively.

2- Get good rest. Sleep affects your hunger levels. Make sure you are well rested. 7-8 hours is the recommendation.

3- Focus on your protein and vegetables. Protein and fiber help keep you full. Give yourself a healthful portion of each. Start with your protein and vegetables and then move to the more "empty" calorie foods.

4- Portion control. Fill your plate to the inside rim instead of the outside rim. Think about it before you get up for seconds.  Remember you can always have leftovers. Some good leftover turkey ideas include: Turkey enchiladas, turkey noodle soup, & turkey sandwiches!

5- Watch the liquid calories. It is easy to add on the extra calories through our liquids (alcohol, juice, cider) and at about 100-150 calories per 4-8oz serving you can imagine how quickly these calories add up.

6- Stay out of the kitchen. When you are doing your socializing try to avoid being in the kitchen. This will help eliminate snacking before or after you meal. Little bites may not seem like much, but they do add up!

7- Move more. Make is tradition to play an active game or go for a walk after your meal. By moving you are helping burn some of those extra calories you consumed.

BLESSINGS ON YOUR THANKSGIVING!!!

What Is on Your Plate? How to Put Together a Well-balanced Meal.

The Idaho Plate Method not only helps with weight loss but help control Diabetes!

NOVEMBER is Diabetes Awareness Month

For more information go to www.stopdiabetes.com

What is on your plate?

http://www.extension.uidaho.edu/diabetesplate/index.html

This is a great visual of how we should put our plates together! This will not only help you lose weight but also help control blood sugars if you are diabetic. 

Food Group	Sample Dinner
Vegetables	1 cup of cooked Italian vegetables
Starch	Corn-on-the-cob
Protein	3 ounces of salmon
Fruit	1/2 cup of watermelon
Dairy	1 cup of milk

For more ideas check out the website 
http://www.extension.uidaho.edu/diabetesplate/index.html 

Picking Quality Foods

 (Quick tips to use while reading food labels)

Because not all food are created equal here are some tips to help you pick quality foods that will not only feed your hunger but help keep you full so that you are not over eating later on in the day. 

Practice these two tips when buying any packaged food

1- Look at label & if the food doesn't contain fiber or protein put it back! Fiber and protein help regulated your blood sugar and keep you full. 

2-  Look at a label for the carbohydrate to protein ratio. We need carbs for body function, but it is important that we link carbs with protein at our meals and snacks. When looking at the carbohydrate grams on a label make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein. ( i.e. = If a protein bar has 30 grams of carbohydrate it should have at least 15 grams of protein).  This ratio of 2 carb grams to 1 protein gram will again help regulate your blood sugars and help keep you full. 

**** NOTE that if you are an athlete competing you may need more carbs to help keep your energy levels high for your event. 

What do I do if there is not enough protein in the food I am choosing?? 

Think of a protein that you can add to this item. 

For example: Whole Wheat crackers ( top them with low fat cheese, or lean lunch meat)

                    Apple slices ( top with 1 Tbsp of peanut or other nut butter) 

HAPPY SHOPPING! 
Also, if you are going out to eat at a chain restaurant the nutrition facts are typically online. Look up your favorite meals and see if they fall under these two rules for stabilizing blood sugars and keeping you full.

10 Reasons To Exercise...Beyond Weight Loss

Being engaged in physical activity is an important part of your health and longevity. Many of you have family and friends that depend on you! Do not only yourself but them a favor by taking  a little time each day to help improve your risk of disease! Although the list could go on forever, below are 10 reasons to exercise!

1. Increased energy levels
2. Decreased bloop pressure
3. Decreased risk of chronic disease such as diabetes, cancer, and dementia
4. Increased immune function
5. Decreased body fat
6. Develops strong bones
7. Improves sleep
8. Decreases risk of arthritis
9. Reduces anxiety
10. It's FUN!

Here are some exercise ideas to help you get active:

Take a fitness class through your local gym or Parks and Rec Dept

Enjoy the outdoors - walking, hiking, biking

Wii - Just Dance or other active video game

In home fitness DVDs

Walk the mall or other large stores

*** Find a friend or family member to help keep you accountable! Remember consistency is key! 

I cannot stress the importance of living an active lifestyle. Many people are not proactive and just think they will deal with issues as they arise. Exercise and healthful eating are the 2 things that you can do to prevent many chronic diseases. STAND UP for your health and get moving! 

Start Your Day Off Right! Eat Breakfast!

I continually run into people that struggle with eating breakfast! It is interesting that these same people also struggle with their weight!

Do yourself a favor and start you day off right and your body off right with a little breakfast in the AM!

Aim for 20-30 grams of protein to help keep you full as your metabolism gets a jump start!
You may not always reach this, but all meals and snacks should have at least some type of protein in them to help keep you full and aid in maintenance of muscle mass!!

Here are some quick ideas for all of you with the excuse I just don't have enough time or I am just not hungry. Breakfast doesn't have to be a big complex meal!

1- Premier protein shake (Costco) and a pc. of fruit

2- Blended protein drink: make in blender, magic bullet, or shaker bottle. Mix whey protein powder with water or milk, add in fruit.

3- Greek yogurt topped with almonds or Kashi cereal. Chobani and Fage are my favorite Greek yogurt brands. Make sure to read the food label. Not all yogurt is created equal! A good Greek yogurt has at least 10+ grams of protein per serving.

4- Protein bar: My favorite brands are Zone and Balance bars. When looking for a protein bar make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein! :)

5- Eggs! Veggie omelet: Saute spinach or any other vegetable add in 2 eggs and scramble. You can use egg whites to reduce the calories and increase the protein!
Don't have time for that? Grab a hard boiled egg and string cheese on your way out the door!

By eating breakfast/more calories earlier in the day, you will limit overeating later in the day which can cause weight gain or inhibited weight loss! Remember you body is a machine you have to fuel it in order for it to properly work!

Share your favorite protein packed breakfast ideas below!  

CONSISTENCY IS THE KEY TO SUCCESS!

I am reading my very first John Maxwell book and one thing that has inspired me is his insight into the law of consistency:

Motivation gets you going, discipline keeps you growing

No matter what obstacle you are trying to conquer being consistent is the key to your success!

It is a fact, if you work towards your goal every day you will eventually reach it! If you fail to work at it and just put it on the back burner it is a guarantee you will never reach it.


What do you want to achieve? 

For example: "I want to lose weight!"

 Here are some things that you can do DAILY to help accomplish your weight loss goals.

1- Prepare: plan your meals, make a healthful lunch to take to work, pack healthful snacks
2- Exercise: Schedule time in your busy day for physical activity
3- Journal intake: Know what you are putting into your body( www.myfitnesspal.com ).    Does it fit within your weight loss calorie range?
4- Read: Read and educate yourself about nutrition and exercise


What are 3-5 things that you can do daily to help you achieve your goals? REMEMBER these things must be done daily and eventually that goal will be reached. It doesn't have to take a lot of time, but it needs to be done. Some days you may spend more time than others.

And remember when you don't feel like doing something, which I can guarantee you there will be those times, JUST DO IT anyways! You will be glad you did!

NO Excuses! Workout Anywhere!

NO EXCUSES! You dont need any equipement or a lot of time on your hands to to get a very effective workout! Try this workout below! 

Pick out 7 exercises:

1. Squats
2. Push ups
3. Sit ups
4. Jumping jacks 
5. Lunges
6. Stairs or stair jumps (box jumps)
7. Plank (drawn knees one at a time to chest)

Count out your reps
Do them all for 25 reps, then 20 reps, then 15 reps, then 10 reps

Or 

Set your timer
Do them all for 60 seconds, then 45 seconds, then 30 seconds


Next time you do the workout change up the sequence!

SO, how was it???

Breast Cancer Awareness Month

You Only Have One Body, Take Care Of It! 

Simple preventative measures that can keep you living a long and healthful life!

October is Breast cancer awareness month! What can you do to help decrease your chances of obtaining this disease??

1- Preventative medicine

http://www.everydayhealth.com/healthy-living/getting-regular-checkups.aspx

women, in addition to checking weight, high blood pressure, and other basics, your doctor's visit may specifically include:

• A test for cervical cancer, called a Pap smear, every one to three years

• A clinical breast exam to check for any unusual lumps or bumps in your breasts

• Starting at age 40 (or younger if you have a strong family history for breast cancer), a breast cancer screening with a mammogram every one to two years

• Starting at age 65, a referral for a bone density test to screen for osteoporosis, the disease that causes brittle, fragile bones and typically affects older women; women with more than one risk factor for osteoporosis may start earlier

For men, in addition to checking weight, high blood pressure, and other basics, your doctor's visit may specifically include:

• Starting at age 50, or younger if you have a family history, a rectal exam to check for abnormal bumps in the prostate and a prostate specific antigen (PSA) blood test to screen for prostate cancer

• Between the ages of 65 and 75 if you have ever smoked cigarettes, an abdominal exam to check for an enlargement in your aorta; an abdominal aortic aneurysm, a weakness in the lining of the aorta (a large blood vessel in your chest and abdomen), can develop with age and become a life-threatening problem.

2- Eating Healthful

Top 10 Foods and Drinks for Cancer Prevention

http://www.care2.com/greenliving/top-10-foods-and-drinks-for-cancer-prevention.html#ixzz28jZeZkBh

Melissa Breyer

• Grapes and red wine, especially for the resveratrol.
• Legumes: beans, peas and lentils, for the saponins, protease inhibitors and more.
• Berries, particularly blueberries, for the ellagic acid and anthocyanosides.
• Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. These score high for containing many anti-cancer substances, such as isothiocyanates.
• Globe artichoke for very high levels of salvestrols.
•  Flaxseed, especially if you grind it yourself and consume when fresh, for the essential fatty acid alpha-linolenic acid, lignans and other “good fats.”
• Garlic, onions, scallions, leeks and chives, for many anti-cancer substances including allicin.
• Green tea for its anti-cancer catechins, a potent antioxidant.
• Tomatoes, for the famous flavenoid lycopene.

3- Exercise 

 http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Adults need at least:

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensityaerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

4- Getting Enough Sleep

The Harvard Women’s Health Watch suggests 

six reasons to get enough sleep:

http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

1. Learning and memory
2. Metabolism and weight
3. Safety
4. Mood
5. Cardiovascular health
6. Disease

Portion Control

Although over eating apples will probably not make you obese, there is such thing as too much of a good thing when it comes to the foods you consume.

We all have a certain TEE  (total energy expenditure) that makes up the amount of calories that we can consume each day to maintain our body weight. This number can be determined by a simple calculation or more accurately through metabolic testing using indirect calorimetry.

Example: I need 2400 calories to maintain my body weight
If I eat 500 more calories a day over my allotted 2400 then I will gain 1 lb a week.
If I eat 500 below my allotted 2400 calories or I exercise more and burn that 500 calories I will lose 1 lb a week.

There are 3500 calories in one pound.

It does not only matter how many calories you eat but also where you calories come from. In Chris Carmichael's Food for Fitness, Chris discusses the Carrier Method for making informed food choices.

Quality Carriers: Foods rich in vitamins, minerals, phytochemicals, antioxidants, and fiber.

Empty Carriers: Food that provide energy, but minimal amounts of beneficial or detrimental nutrients. These are often referred to as "empty calories".

Pollutant Carriers: These foods may be high in energy, but they also carry large amounts of harmful pollutants, including saturated and trans fats, chemical preservatives, and excessive sodium.

One last tip for the day! Never eat anything bigger than your head, so those huge platters that some restaurants serve should be reevaluated!

March is National Nutrition Month

Know what is in your shopping cart! Do you know how to read a food label? Look below and follow this easy to use guide!

The following are suggested links to nutrition related information!

The American Dietetic Association
http://www.eatright.org/nnm
(This site provides guidelines on using National Nutrition Month graphics and logos.)
Dietary Guidelines for Americans 2005
http://www.cnpp.usda.gov/publications/dietaryguidelines/2005/2005DGpolicydocument.pdf
MyPyramid
www.MyPyramid.gov
National Dairy Council
http://www.nationaldairycouncil.org/Pages/Home.aspx?gclid=CKLwhbvztKUCFYnc4Aod1xIxXw
NCES: Your Essential Guide to Health and Nutrition Education
www.ncescatalog.com
US Food and Drug Administration: How to Understand and Use the Nutrition Facts Food Label
http://www.cfsan.fda.gov/~dms/foodlab.html

Foods to Add to Your Diet

We are always told don’t eat this, don’t eat that when it comes to eating a healthful diet! It can be a bit confusing! Let’s focus on the positive! Here are some foods to add to your diet that can help you towards your health goals. February, heart health month, is coming to an end, but hopefully we can take what we have learned and make it part of our healthy lifestyle.

• Eat more fruits and veggies: Make them part of your snack time. By committing to do this often there is no more room for processed snacks. Fruits and veggies are a great quick snack to have on hand. Pair them with some type of protein (string cheese, cottage cheese, peanut butter, 6-12 nuts) to help make you feel satisfied until your next meal time.
• Include 3 servings of dairy a day (fat free milk, light yogurt, 1oz low fat cheese): Dairy products are also a great quick snack to have on hand. The natural mix of carbohydrates and protein in milk and yogurt is perfect for a mid day or post workout snack.
• Choose whole grain, high-fiber foods: Fiber can help keep you full longer and is also known to help decrease the risk of heart disease. Aim for 25-25 grams of fiber a day. Whole grains such as whole wheat, oats, rye, barley, corn, and popcorn are a good source of fiber.
• Include fish into your diet: It is recommended to eat at least 2 servings of fatty fish (8oz total) a week. Some fish high in essential fatty acids include salmon, sardines, and halibut. By including these fatty fish into your diet you may help reduce your risk of death from coronary heart disease.
• Cook with olive oil: A diet rich in olive oil can help increase your good cholesterol (HDL). Other foods that consist of these healthful monounsaturated fats include canola oil, hazelnuts, avocados, pecans, and pistachios.
• Increase consumption of plant sterols: Many foods are fortified with plant sterols which help reduce our bad cholesterol (LDL). Add foods that contain plant sterols into your diet. Some examples include fortified margarines, milk, organic juice, pasta, bread, and cheese. Look on the label to find those foods with plan sterols added. It is recommended that individuals with elevated LDL cholesterol get 2g/d of plant sterols.
• Add moderate amounts of alcohol into your diet (if you drink): Anything in excess can be harmful but research has shown that a maximum of 1 drink per day for women and 2 per day for men (12oz beer, 4oz wine, 1.5oz 80 proof spirits, or 1oz 100 proof spirits) may have beneficial effects.
• Choose lean meats: When we think of lean meat we often think of white meat (chicken and turkey). There are also many lean beef cuts available and they are an important part of a well balanced diet. Some lean cuts of beef include round, sirloin, chuck, and loin. Lean and extra lean ground beef are also part of the heart-healthy diet recommendations.
• Add beans and lentils into your diet: Research has shown that consumption of 3 cups per week (1/2 c. per day) or beans or lentils helps reduce intake of saturated fats and total fat. Beans and lentils are natural foods that are very high in fiber.

Don't feel like you have to make all these changes at once. Pick one suggestion above to work on and make a goal to included those foods into your weekly menu. Then next week pick another. Small steps can make a big difference! Here's to you!

STRESS

Have you even noticed that when you are really stressed it can be hard to lose weight? Why is that? As if you need one more thing to worry about!

                    

When we are stressed our bodies send out hormones (epinephrine and norepinephrine) that trigger the fight-or-flight response mechanism. Automatically our heart rate increases, the liver pumps out glucose (carb) for extra energy, and blood flow is slowed down to areas of the body such as our digestive system.  This is great if you really do need to fight or run away. The only problem at this time is that we are usually just sitting and fretting about all our problems. Thus, the extra energy (glucose) that was pumped out of the liver is not being used. Instead, it is being stored as fat. So in theory, although the last thing we want to do when stressed is exercise, the best thing to do when going through a stressful time is to move your body!

If you are needing more insight on how to manage your stress: check out this link below!
http://helpguide.org/mental/stress_management_relief_coping.htm