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Monthly Archives: May 2016

Some Tips to Enjoy What You Eat

Quit agonizing over what you eat and begin adoring it. As opposed to ticking off every one of the things you shouldn’t eat, make the most of your nourishment and make your dinners a pleasurable ordeal that you anticipate.

Here are three tips to expand your sustenance joy while keeping up a sound weight – without thinking about it!

1. Eat for Pleasure

Take time to savor your food. A healthy eating plan will include “indulgences” every now and then and you shouldn’t feel guilty about eating the foods you love. Comfort foods are examples of how closely tied emotions are to our eating habits. So if you find comfort in a high-fat treat, don’t view it as something “bad,” take extra time to sit down and really enjoy it.

2. Eat with Family and Friends

Create positive eating experiences for yourself and your family by taking the time to sit together at mealtime.  Not only can it be pleasurable for the adults but it is an ideal time to share your positive attitudes about food with your children. Mealtime conversation brings the family together, promotes self-esteem in children and starts a lasting and positive relationship with food.

You can also include your family in meal planning and preparation. Mealtime is an ideal time to strengthen family ties and pass on family cultural traditions. Kids are more likely to try new foods when they are involved in meal preparation.

3. Consider Satiety

Eat balanced meals that are satisfying by choosing nutrient-rich foods from all five food groups. A balanced meal consisting of carbohydrate, protein and fat gives you energy, prevents a drop in blood sugar and keeps you satisfied for several hours. Eating meals or snacks that contain a balance of carbohydrate, protein and fat is the best way to feel satisfied and have sustained energy.

If you’re trying to last between meals without a dip in energy—or strong food craving that sends you to the vending machine—think of eating balanced meals of nutrient-rich food, including carbohydrate, protein and, yes…some fat! A satisfying evening meal will leave you less likely to fall prey to a late-night snack attack, too!

In general, a meal including a variety of foods from several food groups will provide the balance you need. And don’t leave out your favorite foods. Work them into your meals by including nutrient-rich options alongside them. Give yourself permission to have a positive attitude toward food!

Healthy Snacks

healthy-snacksDietary patterns for grown-ups and youngsters are changing significantly with a move from three square dinners to throughout the day eating.

Nibbling now represents up to one fourth of our day by day calories, and this sound snacks tip sheet offers some awesome proposals how to make those snacks both flavorful and nutritious.

Did you know how we purchase nourishment and where we store it can bigly affect our odds of picking solid snacks? Look over the accompanying “hacks” or recommendations to enhance your sustenance surroundings and make sound nibbling simpler.

Healthy Snack Hacks

  • Healthy snacks combine foods from at least two food groups and often include protein-rich foods that promote satiety, keeping you satisfied longer between meals. Pair milk, cheese, yogurt, nuts, hard cooked eggs or peanut butter (convenient, affordable protein-rich foods) with a food from another food group such as an apple, whole grain crackers or celery.
  • Use smaller containers, plates or utensils for foods you wish to limit. Once you get home from the store, immediately portion out foods by serving size, to avoid eating straight from the container which increases consumption.
  • Aim for the trifecta when it comes to snacking. Stock your house, car or office with food group foods that are your favorites, convenient and affordable/available. Apples, nut butters, cheese and whole grain crackers are great examples of convenient, affordable favorites that you can mix and match. Give yourself healthy options to choose between.
  • Don’t go shopping while you’re hungry. Snack wisely to avoid sharp feelings of hunger before you head to the grocery store. Make sure you pick up a variety of foods from all five food groups so you can have healthy snacks on hand.

Kitchen Hacks for Healthy Snacks

  • Be mindful of what you leave out on your counters. Put cereals, soda, chips, etc away in cupboards and leave fruit or other healthy snacks out on the counters. Keep your refrigerator stocked with high protein foods pre-portioned for snacking, like yogurt, hard cooked eggs or reduced-fat string cheese.
  • You are more likely to eat the first food you see, so place healthy snack foods like yogurt, veggie sticks or fruits where they can easily be seen and consumed. Use clear containers to store foods you want to encourage, put less healthful or more indulgent items behind closed doors or at the bottom of the fridge/freezer.
  • Make tempting foods inconvenient. If possible, move the pantry to another area of the home.
  • If you are in the market for a new fridge, look for a one with the freezer on the bottom. This makes it easier to keep healthy, refrigerated options at eye level. If possible, configure your kitchen so that the fridge opens towards the sink. This decreases the time needed to prep foods by making it easier to wash produce right out of the fridge.
  • Make your kitchen less “loungeable”. Banish the TV from the kitchen so you’re less likely to linger and snack mindlessly.

Low in whole grains and milk and milk products? Prepare parfaits with low-fat yogurt, oatmeal or granola and fruit in clear containers and store them at eye level in the refrigerator.

Need to eat more fruit? Pick 3-4 of your favorites and prepare half of them in a fruit salad. Store the remaining whole fruit in a bowl on the counter.

Why You Should Eat Protein Packed Breakfast?

Eating breakfast isn’t just for kids. Although you’ve probably stopped growing, your body is constantly renewing itself, replenishing your skin, hair and nails, replacing old tissues with new, breaking down and rebuilding bone and generally keeping your body in the best shape possible.

How does your body do it? With the nutrients food delivers. Breakfast is especially important because after a long night’s sleep, the body is low on energy, protein, vitamins and minerals.

So that’s one really good reason to eat breakfast. How about five more?

1. Breakfast-skipping is linked with being overweight 

Although a direct effect of skipping breakfast on weight has yet to be determined, studies indicate that people who skip breakfast are more likely to be overweight or obese. One large study found that breakfast skippers were 4.5 times more likely to be heavy than those who ate breakfast1. Obesity was also related to how many meals were eaten out1, so when you get the chance, make your breakfast (and pack your lunch) at home!

2. Breakfast helps you balance out your protein

Americans get plenty of protein, but we tend to eat most of it at the dinner meal. Protein is essential for developing and maintaining lean muscle, but if we’re not getting enough protein throughout the day, muscle maintenance is not at the maximal level2. And when we finally get some protein at dinner, it’s largely wasted because the body can only use so much at one time. Use breakfast to pump up your protein. Include eggs, milk, yogurt, cheese and lean meats in your morning meal.

Another benefit of protein in the morning is that it’s likely to keep you full longer, as another study found. Those who ate protein at breakfast said they felt satisfied longer than those who at the same amount of protein at other meals3.

3. Breakfast is packed with the nutrients most of us don’t get enough of

Pastries and fatty breakfast meats don’t count, but if you stick to breakfast foods like whole-grain cereal and milk, fruit and yogurt or eggs and whole grain toast, you’re much more likely to meet your daily dose of necessary nutrition. Those who skip breakfast tend to have lower levels of calcium, potassium, magnesium, phosphorus and zinc, vitamins A, E, B6, C and folate4.

4. Eating breakfast benefits blood sugar and cholesterol levels 

A small study found that when lean, healthy women skipped breakfast, their fasting blood sugar was higher, along with their cholesterol, upping their risk of chronic diseases like diabetes and heart disease. Skipping breakfast caused the women to eat more throughout the day than when they ate breakfast, too5.

5. Skipping breakfast won’t save you calories 

It may seem like eliminating a whole meal must lead to weight loss, but the opposite appears to be true. Many studies have found that those who skip breakfast tend to eat more during the day and are more likely to be overweight or obese (see Number 1 above). One study found that skipping breakfast is associated with higher risks of developing chronic diseases like diabetes, metabolic syndrome and high blood pressure. Whether those diseases resulted from the extra weight non-breakfast eaters tend to carry or from skipping breakfast itself needs further research6.

References:
1. Yunsheng M, Bertone ER, Stanek, EJ et al. Association between eating patterns and obesity in free-living US adult population. Am. J. Epidemiol. 2003; 158 (1):85-92.

2. Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein in young and elderly subjects. J Am Diet Assoc. 2009; 109(9):1582-6.

3. Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101(6):798-203.

4. Kant AK, Andon MB, Angelopoulos TJ, Rippe JM. Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999-2004. Am J Clin Nutr. 2008;88(5)1396-1404.

5. Farshchi HR, Taylor MA, Macdonald IA. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr 2005; 81 no 2 388-396.

6. Odegaard AO, Jacobs DR Jr., Steffen LM, et al. Breakfast  frequency and development of metabolic risk. Diabetes Care 2013; doi:10.2337/dc13-0316.