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Eating healthier is probably one of your 2013 health goals. Did you know that throughout the day you can make as many as 200 food and eating decisions – that’s right – 200!! And many of those choices are completely mindless – we make them without thinking. This can lead to overeating, and therefore, weight gain. Here are a few thoughts about mindful, healthy eating for the New Year.
Assess when you overeat:
Give attention to food when you are eating:
Losing weight gradually and/our maintaining a healthy weight means giving attention to what, how, when and where you eat. Eating healthy doesn’t just happen – you need to make it happen:
For many years the American Heart Association has suggested that egg yolks be limited to 3 per week. A recent study 1,200 folks suggests that we might want to heed the AHA suggestions.
There is nothing like a poached egg on toast or an egg salad sandwich. But many times, egg whites will work very nicely in place of the whole egg.
This study published in the journal Atherosclerosis showed that independent of smoking, cholesterol, blood pressure having diabetes, and body mass index, eating more egg yolks per week slightly increased plaque in the arteries.
It’s true. What you have at breakfast can affect the rest of your morning, and even the day. Skipping breakfast usually results in overeating later in the day – the body wants to make up for what you missed nutrition-wise, in the morning. Be sure to make breakfast happen – that’s especially important for all the kids heading off to school these days.
Breakfast should include a variety of foods…. (1) protein, (2) starch, and (3) vegetable/fruit. And if you can, eat within one hour of getting up – this will get your metabolism revved and help keep your blood glucose levels in the normal range.
Plan ahead for breakfast:
Try something different for breakfast:
Make breakfast happen in your household:
Wow, where did summer go? Already backpacks are full, buses are busy picking up kids for school, and lunches are being packed. There are certainly easy ready-made lunch items found in the grocery stores, but what you gain in convenience you lose out in good ole nutrition because they are often far too high in calories, fat, sugar and sodium.
The foundation for a packed bag lunch should be:
(1) Protein: eggs, cheese, poultry, meats, nuts & nut butters, legumes
(2) Starch: bread, rolls, tortilla, crackers, muffins, pasta, rice
(3) Vegetables and Fruits
(4) Beverage: milk or water
Three brown bag lunch ideas:
(1) leftover rice, cheese cubes and veggies combo
(2) string cheese, apple muffin and fruit cup
(3) whole-grain tortilla with hummus and avocado slices.
Treats to add to lunches: teddy grahams, simple wafer cookies, sunchips, pudding cups. And don’t forget little notes occasionally to let your children of all ages know how special they are. (Personally I think our teens really need these love-you notes).
Keep packed lunches safe – include a solidly frozen ice pack. And be sure to wash out the lunch bag or box every single night to keep bacteria at bay.
We know that type 2 diabetes is running rampant in the world. Millions of folks either have pre-diabetes or type 2 diabetes. We also talk about the importance of breakfast. So, are the two connected – type 2 diabetes and eating breakfast? A recent study published in the American Journal of Clinical Nutrition suggests YES!
The study included 29,000 men who were followed for 16 years. Researchers tracked diets, exercise habits and disease rates.
Why would breakfast reduce type 2 diabetes risk? Researchers believethat perhaps…
Don’t fret. Breakfast is as easy as 1-2-3:
Easy ideas to make breaskfast happen:
Yes, May is Stroke Awareness Month, and not smoking, maintaining a lean weight, leading an active life and choosing a more plant-based diet will reduce your risk for strokes. But a study reported in the professional journal Stroke reminds us of the importance of keeping sodium intake down.
The Northern Manhattan Project examined the diets of >2600 participants for more than 10 years. And ta-da…
the higher the sodium intake, the greater the risk for having a stroke.
More study results:
Those study participants who had the highest sodium intake …
Bottom line: Cut your sodium intake to keep your blood pressure in good control and reduce your risk for having a stroke!
Kitchen tips to reduce sodium:
This weekend is the unofficial start of summer with Memorial Day activities, including picnics and barbecue fun. Food safety is important! Each year 48 million get sick from foodborne illnesses. It’s especially dangerous for wee ones, the elderly and those with a compromised immune system.
Food Safety TIPS:
Cook seafood – >145degrees (internal temp)
Cook beef, lamb, pork, veal – >145 degrees
Cook ground beef- >160 degrees
Cook poultry- >165 degrees
And if the outdoor temperatures are over 90 degrees, chilled food from the cooler can only stay out of the cooler for 1 hour.
Parents who eat out at fast food restaurants and buffets often weigh more and are more likely to develop insulin resistance (type 2 diabetes)… Not good for you, but did you know these behaviors can also be harmful for your kids? A recent study has connected many common health problems in adolescents with eating out or having meals prepared outside of the home.
When adolescents eat meals NOT prepared at home (i.e. fast food, sit-down, take out, delivery), they are much more likely to be overweight and develop insulin resistance (a precursor to type 2 diabetes). In this study, the leanest kids had more meals cooked at home with very little risk for type 2 diabetes.
Why are meals not prepared at home resulting in obesity? There are several potential culprits:
Based on this study of almost 400 adolescents, meals shouldn’t just be eaten at home – they should be PREPARED at home too. Even home delivery or take-out foods were linked to excess weight and increased risk of type 2 diabetes.
Three cheers for home-cooked meals!!! More delicious and good for you, too! Here are the simple ingredients for oven-roasted fries: olive oil and Mrs. Dash no-salt seasoning. Who needs to go out for fries?
I guess that most everyone knows that breakfast is the most important meal of the day. But many kids head to school without anything in their tummies.
Why is breakfast so important? Nutrition-wise it provides
Eating breakfast helps
Kids are less likely to eat breakfast when the parents also don’t eat breakfast – or when they get up at the last minute to dash to school. You CAN make breakfast happen:
A healthy breakfast is as simple as 1-2-3:
And breakfast is the perfect time to connect with your kids about what they have going on today at school.
Nontraditional breakfast ideas:
Back to school already!! Where did summer go? And now lunches are being packed. What you pack is important, because your child needs a nutritious lunch to refuel for the afternoon activities, as well as to give them nutrients for growth and gaining height.
Lunch box protein ideas:
Lunch box starch ideas:
Lunch box essentials:
Lunch box foods are important to meet nutritional needs. But also keep food safe.