Happy weekending, Heather
Happy weekending, Heather
There are so many reasons to exercise – it improves your overall health and mood, promotes healthy skin, makes you more alert and more focused, and, of course, it can help you lose weight.
A moderate intensity 30-minute workout may burn around 300 to 400 calories, but your body isn’t done working yet. Your metabolism stays revved up for nearly 4 hours after exercise, continuing to burn calories all the while, making daily physical activity an important part of achieving and maintaining a healthy weight status.
Here are a few ways to decrease the sugar in your daily diet:
+ Swap soda and sports drinks with fizzy or still water + a few berries or slice of citrus.
+ Dilute fruit juices by at least half with water.
+ Instead of packaged cereals, opt for a bowl of oatmeal with fresh fruit, a few nuts or seeds, a sprinkle of cinnamon + a drizzle of honey (if needed).
+ Offer a variety of colorful fresh fruits for snacks and dessert. Try topping with a dollop of plain yogurt!
+ Instead of sugary store-bought jellies or jams and syrups, top toast, pancakes and waffles with a quick homemade jam. Heat a handful of fresh or frozen berries in a small saucepan with a splash of lemon juice + 1 Tbsp water. Smash gently with a rubber scraper and simmer gently until the desired level of "jamminess" is achieved.
+ Purchase no-sugar-added applesauce, and look for full fat peanut butter instead of reduced fat versions – the latter are loaded with sugar!
Hope you've also had a restful beginning to spring.
Too much stress can negatively impact our thoughts and behaviors, and ultimately our food choices. Too much stress can also lead to disruption of hormone levels and poor digestion. In addition to many other health issues (like elevated blood pressure + a weakened immune system), regularly high mental taxation can result in increased cholesterol levels and the inability to maintain a healthy weight.
The next time you feel stressed or overworked, try a few of the ideas below for relief of the tension.
*Infographic via C3 for Stress
If you have children, you’ve probably experienced the mealtime battles and tossing out perfectly good food (or cleaning it off the floor/walls). Not to mention the stress of wondering whether they’re receiving adequate nutrients.
You know your child best and what might work for some won’t work for others. Stick with the solutions that work to help your child develop healthier habits and learn to love nutritious foods.
Check out my suggestions here, and the linked article from for more expert thoughts from .
+ Involve little hands in shopping, gardening, and prep of the foods you’ll enjoy together.
+ Schedule meals and snacks for about the same time every day – kids thrive on routines and consistency.
+ Turn off the TV and other devices to eliminate distractions.
+ Model good behavior yourself, by offering and trying a variety of foods.
+ Be creative and make mealtimes a time for togetherness and fun.
There is no shortage of evidence linking a nutritious breakfast to improved health and weight maintenance, as well as increased, long-lasting energy and metabolism. It's also known to promote better memory, critical thinking skills and creativity, alertness and mood.
Children in particular need to consume the right amounts and kinds of nutrients in order to grow well and develop a strong immune system -- providing a healthy, balanced breakfast dramatically increases the likelihood that they meet these needs.
Lead by example and incorporate a healthy breakfast into your morning ritual. Set your alarm clock 10 minutes earlier so you and the littles can prep and enjoy a quick breakfast together. Here are a few options:
+ Nut or seed butter on whole grain toast with sliced banana or apples on top
+ My rocking Red Revitalizer Smoothie: http://www.heathergnutrition.com/2014/09/12/building-a-better-breakfast-smoothie-my-red-revitalizer/
+ Rolled oats (or rolled rye/quinoa for GF option) made with milk and served with berries and nuts or seeds ... or made with water and topped with fresh milk or yogurt
+ Homemade muesli (or my Pumpkin Granola on the blog) with various nuts, seeds, dried fruits and grains, soaked overnight in a little milk or served dry with yogurt or kefir: http://www.jessicacox.com.au/recipe/2012/9/12/on-the-go-bircher-muesli/
+ Whole grain toast slice with a hard-boiled egg (boiled over the weekend to save time) and wilted spinach
+ Rolled omelet (http://www.heathergnutrition.com/2015/03/12/9-reasons-to-exonerate-eggs-how-i-do-omelets/) or scrambled eggs with a bit of grated cheese and salsa
+ Fruited Yogurt Oat Mini Muffins: http://www.heathergnutrition.com/2014/08/29/fruited-yogurt-oat-mini-muffins/
+ Leftover homemade pancakes or waffles that you have stored in the freezer, served with smashed fruit or nut/seed butter
In the United States almost 30 million people have diabetes, 8 million of whom don’t even know it. More than 86 million others have
prediabetes, and are at high risk of developing type 2 diabetes.
Early diagnosis is important for treatment and delaying or preventing complications, like heart and kidney diseases, stroke, blindness, amputation and death.
Assess your risk with 7 simple questions: http://t.co/N4i9p5Vwb6.
Time-saving and easy on the pocket book, frozen foods are not to be overlooked. And because many are partially prepped or even fully cooked, they’re incredibly versatile. Frozen fruits and vegetables are particular superstars. They’re picked, flash-frozen and packed at the peak of ripeness, locking in maximum flavor, fresh quality and good nutrition.
Thaw the amount of frozen produce you need in the refrigerator overnight or throughout the day while you're at work or running errands, then eat as is or add to other dishes. Thawed veg are great in green salads, homemade soups and stews, grain dishes and pastas, quick stir fry, tacos, casseroles. Fruits do well in breakfast porridge, muffins, pancakes and waffles, yogurt, smoothies, or as a fun, icy addition to water.
+ Vegetables and fruits with nothing else added (i.e., ingredients list states “broccoli,” or “cherries”).
+ Avoid bagged packages that have frozen into a solid clump. This is a sure sign the product thawed and was refrozen, which means loss of quality as well as nutrients.
+ Bonus tip: Did you know that pre-cooked frozen grains are now also an option? Items like barley, wheat berries, quinoa, and wild rice are becoming more available – just make sure, like the produce, there is only one ingredient on the list.
Read on for more great reasons to head into the freezer section (+ a delicious recipe) from .
Whether it's socializing over supper and dessert, appetizers and drinks, or all of the above, dining out can be a real treat. So here are a few smart nutrition tricks to enjoy your evening without abandoning healthy eating:
+ If you're going out to a sit-down restaurant, go "family style" -- share an appetizer with the table, stick with water + lemon for a beverage, order half of an entrée or share a meal with a friend, ask for a side salad with oil + vinegar to replace fries, and by all means skip that bread basket to save room for a shared dessert!
+ If you're out for happy hour, have a glass of red wine or beer, or a cocktail made without fruit juice, soda (that includes tonic), or added syrups and sweeteners. Sip drinks slowly, order a small plate with some protein and fresh fruit or veg if available, and remember to alternate every alcoholic beverage with a full glass of water -- this keeps you hydrated and will help prevent a hangover.
+ If you're dining out with the littles, opt for water or plain milk as a beverage, order plain foods with sauce on the side to promote acceptance, substitute fries with healthier choices like carrots or apple slices, and stick with fruit for dessert. Dining out can be stressful for kids – don't be afraid to bring things along you know they'll eat.
+ If you have special allergy or diet needs, don't be afraid to speak up. Restaurants are in the business of pleasing customers, so be confident and make your requests known! To be extra careful, you can always call ahead.
Moderate intake of alcohol, including that St. Patrick’s weekend pint of Guinness or Harp, may increase HDL ("good) cholesterol, lower LDL ("bad") cholesterol and reduce the risk of blood clotting, and has also been linked to a lower incidence of gallstones, decreased risk of type 2 diabetes.
Moderate intake of beer specifically has been associated with a lower risk of kidney stones in men compared to other alcoholic beverages, and greater bone mineral density in both men and women. And an antioxidant flavanoid in hops and beer was recently found to have potential as a candidate for fighting neurodegenerative diseases, like Alzheimer’s – furthering the beverage’s already-demonstrated improvements in brain function of older adults.
Drink (in moderation*) to your good health! And PLEASE make sure you have a designated driver!
*Up to two drinks a day for men, and up to one drink a day for women -- one serving of beer is equivalent to 12 fl oz.
- Heather Goesch NutritionOwner, Nutrition and Wellness Coach, 2014 - present
- Women's Health Dietetic Practice GroupPublications Editor, 2012 - present
- Women's Health Dietetic Practice GroupChair-Elect, 2014 - present
- Onslow County Health Department-WICRegistered Dietitian, Breastfeeding Peer Counselor Program Manager, 2011 - 2013
- University of Minnesota-Twin CitiesPublic Health Nutrition, 2007 - 2009
- University of Wisconsin-Green BayNutrition & Dietetics, 2003 - 2007
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