Monthly Archive for: ‘November, 2013’

Tips for Managing the Holidays

Many people make the false assumption that as a dietitian I have “perfect” eating & exercise habits.  I have even had a few people mention they hope to never see me in the grocery store for fear that I may “judge” their cart contents (rest assured, grocery cart judge I am not).  While I am certainly not the food police, I recognize that I cannot teach others about proper nutrition & exercise if I am not engaging in those behaviors myself.  The biggest barrier to living healthy for me is time management.  Without time management I am stressed and stress equals poor lifestyle choices (more caffeine, more chocolate in my case).  This year I am determined to better manage my time thus resulting in a day mostly filled with smart choices (notice the word “mostly” because after all it is the holidays).

 

Tips for managing holiday (or anytime stress)

 

1. My number one tip is developing a positive attitude.  This sound cliché but it is oh so true.  Attitude makes a huge difference in how my day goes.  If my attitude is poor, so is my day (along with my eating habits).

 

2. Sleep and wake up on time.  One is not possible without the other, in other words I cannot wake up early without the appropriate amount of sleep.  No browsing the Internet or Pinterest before bedtime (guilty).

 

2. Exercise, dance to holiday music…. in other words move.  Many people don’t make time for exercise during the holidays, but it is a tremendous stress reliever.   Mornings are a great time to squeeze some physical activity into your day (note the above tip…sleep). If planned exercise is not a priority (though it should be), make a point to move throughout the day (take a walk break, use the stairs, etc)

 

3. Don’t skip meals.  I repeat, don’t skip meals.  More times than not this results in overindulging in foods you would not normally eat (or eat in large quantities) Plan ahead and snack smart with items such as apple slices with peanut butter, plain Greek yogurt with some granola, a handful of nuts & “healthy” energy bars. Check out this easy recipe for portable homemade energy bars from Appetite for Health.

If You Don’t Recognize It, Your Body Won’t Either – Inflammation Part 3

How to minimize inflammation?
  • Eat lean protein source such as chicken; cut back on red meat & full fat dairy
  • Avoid refined foods & processed foods
  • Spice it up.  Ginger, curry powder & other spices are linked with anti­inflammation

Sources: Barry Sears, MD, webmd.com, therealfarmacy.com

If You Don’t Recognize it, Your Body Won’t Either – Inflammation Part 2

How to minimize inflammation?
  • Eat a good source of Omega 3 fatty acids such as oily fish & walnuts.
  • Limit refined carbohydrates such as white pasta & rice
  • Eat plenty of whole grains such as bulgur & brown rice

If You Don’t Recognize it, Your Body Won’t Either – Inflammation Part 1

  • Diets high in processed foods are linked to inflammation in the body which can lead to a whole host of diseases (cancer, heart disease, etc) 
  • How to minimize inflammation? 
  • Eat plenty of fruits & vegetables 
  • Minimize saturated fats & eliminate transfat

The Juice Illusion

I consider myself a visual learner and nothing had made me happier than the slew of nutrition infographs that seem to be popping up on the Internet lately.  My current favorite is from the Pritikin Longevity Center.  Titled The Juice Illusion, this infograph is a visual feast for the eyes.

This infograph is timely given recent research linking juice consumption with obesity related type 2 diabetes. Whole fruit consumption is associated with decreased risk. Furthermore, satiety (i.e. satisfaction) is increased significantly when you EAT rather than drink your fruits & veggies; there is no fiber in juice. Plus many nutrients are lost in the juicing process.

In the spirit of whole fruits & vegetables, I have included this Kale and Brussels Sprout Salad with Lemon Dijon Vinaigrette recipe that includes 2 of my favorite veggies. My personal modifications: less olive oil, roast the Brussels prior to mixing with the kale & skip the craisins & pepitas (personal preference).

Food Rules Part 10…Eat Animals that Have Eaten Well

  • The diet of animals we eat strongly influences the healthfulness of food we get from them
  • Meat & eggs from grass fed animals contains healthy fats (Omega 3’s) & higher levels of vitamins & antioxidants
  • Choose pastured animals food when possible