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Back-to-School Healthy Eating Tips by Michele Stalker

September 16, 2013 By 2 Comments

Yes, it can be done!

It’s that time of year again when the children return to school and routines fall back into place. One of the most dreaded tasks for parents is making and packing healthy snacks. What if I told you there is a solution that will free up your time and eliminate this task from your long to-do list? Does this sound too good to be true? Well, with a little preparation and planning, it can be done.

 

Step 1: Educate about Healthy Lunches

Sit down with your children and help them prepare a list of foods they enjoy to eat. Consider separating your list into the different food groups such as Protein, Fruits and Vegetables, Grains, and Dairy.

You could also think about dividing things into categories such as Main Meal (i.e. sandwich or wrap, leftovers in a thermos, etc.), Fruits & Vegetables, Snack (i.e. crackers, dried fruit, popcorn, etc.), and Treat (muffin, cookies, etc.). As time goes on, they can add to their list when they try foods they like. Most schools now have nut-free policies, so remember to make sure you keep this in mind when selecting appropriate foods.

Step 2: Select Litterless Containers

Take a look at your children’s lunch box or lunch bag and decide what system might work best for you. Keep in mind what kind of food they like to eat. If they like sandwiches, you might need containers or reusable sandwich wrappers. If they prefer hot lunches, they might need some thermoses. There are so many options available either online or in stores. Involve your children in picking out the right products for their lunch. Have fun with it! Be sure to label everything so you have a better chance of having things returned if they end up in the lost and found.

Step 3: Prepare a Lunch Station

Dedicate some space in your kitchen that is easily accessible for your kids so they can prepare their lunches. You will need to clear out a shelf space in a lower cabinet or perhaps a drawer. Stock this space with their lunch bags, containers, water bottles, a small cutting board, approved snacks, and other food they like for their lunches. Other suggestions include storing small containers of leftovers in the freezer for days they want a quick hot meal (just heat & put in a thermos in the morning).

It may take some time at first to assist the kids in the preparation of their lunches. However, once they have mastered the art of lunch making, then step back and let them do it themselves! You might even notice they will come home with most of it gone. Go ahead, what are you waiting for?

By Michele Stalker (www.morganizedmom.com)

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Organic Produce: Worth the Extra Cost? By Gretchen Scalpi

August 14, 2013 By Leave a Comment

Is Organic Produce Worth The Extra Cost?

We all know it’s better to eat more fruit and vegetables.  But concerns about the safety of conventionally grown produce versus organically grown always comes up as well.

When produce is organic, it means that it has been produced without using chemical fertilizers or pesticides. There are some compelling reasons why people choose to buy organic produce.  The main reason to eat organic produce is to avoid the pesticide residue left on foods.  Hands down, organically raised food is better for the environment. Absence of pesticides results in healthier soil, water, and wildlife. Buying organically grown produce supports small farmers and contributes to biodiversity.

Some people choose organic produce because they believe it has a higher nutritional value than commercially grown produce. The comparisons of nutritional content between food organically grown and conventionally grown produce, however, shows little difference. Consider also that much of the produce we buy today is not always locally grown. We have many fruits and vegetables to choose from year round because they have been shipped from other parts of the country (or the world.)  The fact that a fruit or vegetable is organic does not necessarily translate to nutritional superiority simply because it’s organic. If shipped from far away, it may already be past its nutritional peak.

For many health conscious families, the purchase of organic produce is cost prohibitive.  As much as they would like to eat more organically grown food, they simply cannot afford the higher cost.  Most of us have a food budget and have to make choices about what we buy, and perhaps a compromise is what’s called for. There are two things you can do to take advantage of organically grown produce as much as possible.

Buy local organic produce when it’s in season.  In many parts of the USA, that means taking advantage of certain fruits and vegetables during the warmer months when available.  Freezing or canning local organic produce is a possible option for when those items are out of season.

Buy conventionally grown produce from the “Clean 15″ list, and organic only for those foods that are on the “The Dirty Dozen” list.   The Dirty Dozen are the fruits and vegetables which have the largest amount of pesticide residues, and the Clean 15 have the least amount.

The “Clean 15″:

Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions

The “Dirty Dozen”:

Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet bell peppers
Spinach, kale and collard greens
Cherries
Potatoes
Imported grapes
Lettuce

When the warm weather arrives again, make a habit of visiting your local farmers’ markets and buy local organic produce throughout the season.

Gretchen Scalpi is a Registered Dietitian and Certified Diabetes Educator. She is the author of “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes”, “The Everything Diabetes Cookbook, 2nd ed.” and “Pre-Diabetes Your Second Chance At Health”.  Use your organic produce in the recipes from her book “Quick Start Recipes For Healthy Meals” available at http://gretchenscalpi.com/quick-start-recipes/.

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Worst Weight Loss Advice by Danielle Prestejohn

July 3, 2013 By Leave a Comment

Admit it, at some point in time we’ve all fallen suspect to the lure of some fabulous new diet or weight loss tip. Maybe it was to stop snacking at night, eating mini meals, or swapping half of your grains for vegetables. Regardless of whether they’ve worked, you’ve likely tried or at least thought about it. Let’s be honest some of these tips actually work wonders, and others not so much.

Here is a collection of some of what I consider to be the world’s worst weight loss advice. Dieters Beware!  

Low fat diets. Luckily we are slowly moving away from this trend. Eat a diet low in fat and you will be hungry, cranky, and likely not absorbing key vitamins you need to thrive. Fat does not make us fat; instead it protects our major organs, absorbs certain vitamins, and helps our bodies to function. Worst of all are the “health” foods geared at dieters that are far from healthy. Beware of fat free cookies, candy, and snack foods. It’s not healthy and will not lead to weight loss, even if it’s low fat.

100 calorie packs. Limiting your food to 100 calories does not make it a weight loss food. Packaged, processed, and packed full of not so good for you ingredients, 100-calorie packs are simply a marketing gimmick for dieters. You will not lose weight snacking on these. Most are high in carbohydrates and devoid of fats and protein meaning you will burn them off quickly and be hungry again in 20 minutes. Eating 3-100 calorie packs does not equal a healthy snack.

No carb diets. I say no carb as opposed to low carb. Some people thrive on a lower carbohydrate diet that is still full of fruits and vegetables and that is fine. What are not okay are diets that promote an extremely low number of carbohydrates, we’re talking less than 60 grams. This is a quick way to lose energy fast, and put your body into ketosis, which can potentially do some serious damage to your kidneys. The only reason people see initial success with low carb diets is because they lose water weight. Carbohydrates store water in our bodies while fats and protein do not. This means the second you start eating carbohydrates again; your weight will come back.

Skipping meals. Skipping meals is not an effective way to lose weight. You will slow your metabolism and end up hungrier in the long run, likely eating more at your next meal.

Very low calorie diets. I’m not talking about Very Low Calorie Diets, which are considered to be diets consisting of 800 calories or less, are monitored by medical professionals and are designed for those who are obese with serious health problems. I’m talking about the diets that dip below 1200 calories a day. These diets are not only incredibly difficult to follow, but they are also unsafe. Follow a really low calorie diet and you can expect the not so pleasant side effects of low energy, fatigue, a slowed metabolism, potential heart problems, and dehydration.

This article is written by Danielle Prestejohn, M.S. applied nutrition. Sign up for Danielle’s free guide to ditching the diets and ditching the misery via http://danielleprestejohn.com/free-updates/.  For more information go to http://www.danielleprestejohn.com and http://www.Facebook.com/daniellegracep.

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“I don’t have time!” By Nicole Burley

June 23, 2013 By Leave a Comment

I-Don’t-Have-Time-For-Lunch Excuse Busters!

“I’m too busy to stop for lunch!”

“I don’t have time to eat something healthy.”

“Life gets so crazy, I just forget to eat!”

Skipping meals is not healthy! If you have ever uttered any of these words, I’m here to beg and plead with you to make a change.

I promise you – one of the most important things you can do for your health, your moods, your energy levels – and your waistline – is to eat meals on a regular schedule.

I know what you’re thinking, “but I don’t have a regular schedule!”  Your body doesn’t care! Your body really likes a predictable routine – even if YOU don’t, or even if your life is not set up that way.

Here are some mega-simple strategies for making sure that you are never left in the lurch – or without lunch!

1. Lunch doesn’t have to be a full, sit-down affair with 3 courses. If you are constantly on-the-go, lunch can consist of a handful of nuts, a healthy snack bar, or a piece of fruit. The goal is to simply put SOMETHING in your body so that you have some fuel and nourishment every few hours.

2. A teensy bit of planning can go a long way. Could you find 10-minutes once a week to stash healthy snacks in your office, in your car, and in your bag? This way, you’ll never be left without an option.

3. If you have time to go to the bathroom, you have time to eat something. Think about it. If it was urgent, you would make the time to use the facilities! I encourage you to consider it just as urgent that you fuel your body throughout the day. 5-minutes is all it takes!

Nicole Burley, M.Ed is a certified Life Coach and Health Coach with a private practice in NYC. She is the creator of the Healthy Habits Coaching Club – a warm and upbeat online membership community designed to help you stay healthy, stay motivated – and quit dieting. For more information visit www.NicoleBurley.com and www.NicoleBurley.com/Healthy-Habits-Coaching-Club

 

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Too Much of a Good Thing? By Gretchen Scalpi, RD

June 18, 2013 By Leave a Comment

Too Much of a Good Thing:  Check Those Portions

Every week I meet at least a few new clients who are having trouble losing weight, despite making healthy food choices. When it comes to those food choices, you can get too much of a good thing.

Being able to recognize what makes a normal portion is essential if want you to maintain your health and your weight. Some people are just eating too much, or at least, enough food to keep their weight right where it is… not budging at all!

It really is about how much you eat of any food.

One quick and easy way to determine portion size is to use what is known as the “plate method.”

This method has received a lot of attention recently and it is one of my favorite ways to show clients how to zero in on those portions.

My Plate is the new guide for healthy eating. To use the plate method:

Start by dividing your plate in half.  Fill half of the plate with vegetables or fruit. Divide the remainder of your plate into two quarters.

One quarter of the plate is used for a protein food (meat, fish, beans, etc) and the other quarter is used for a whole grain or starchy food (potato or rice.)

Visualizing the plate in this way makes it easy to learn about healthy portion sizes, especially for those who don’t want to measure their food.

One thing you must consider, however, is how big are your plates? It is not unusual for standard size dinner plates to come in sizes of 10 inches or more. A nine inch plate used to be the standard. Unfortunately, if you start with a larger plate, the tendency will be to fill it up. Portioned food on a large plate looks like you aren’t getting enough food! So if you have large plates, think about scaling down to a 9 inch size.

Besides using the plate method, weigh or measure your food portions from time to time. Big portions are everywhere, and we get used to seeing too much food on the plate no matter where we go. It’s easy to lose sight of reasonable portions. I recommend getting a food scale or using measuring cups every few months to “revisit” portion control.

Here are some basic guidelines for correct portion sizes:

*Protein foods: (such as lean meat, fish or poultry): 3-4 ounces
*Vegetables: 1 cup raw or 1/2 cup cooked (try to eat at least 4-5 portions daily!)
*Fresh fruit: 1 piece is one serving. Berries or Melon: 1 cup.
*Juices or canned fruit: 1/2 cup.
*Starchy foods or whole grains: 1 portion is usually 1/2 cup or 1 oz. if a bread
*Non-fat milk or yogurt: 1 cup
*Fats: (oil, butter, mayonnaise): 1 tsp.

Maintaining reasonable food portions, and “checking in” on the amount you put on your plate from time to time is one of the most effective ways to get back on track with weight loss. If you eat healthy but your weight is stuck, check to see whether you are getting too much of a good thing!

Gretchen Scalpi is a Registered Dietitian and Certified Diabetes Educator. She is the author of the books “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes”, “The Everything Diabetes Cookbook, 2nd ed.” and “Pre-Diabetes Your Second Chance At Health”.  Purchase her book “Quick Start Recipes For Healthy Meals” for .99 cents via Amazon.

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The Powerful Benefits of Antioxidants by Rachael Roehmholdt

May 30, 2013 By Leave a Comment

The Powerful Benefits of Antioxidants

Antioxidants are powerful molecules that inhibit the oxidation of other molecules in the body. This process of cell oxidation is what creates free radicals. Free radicals can lead to diseases such as cancer, cardiovascular disease, immune system impairment, cognitive impairment, and Alzheimer’s disease when there aren’t any antioxidants to create balance in these molecules.

While having antioxidants readily available in your body is necessary for preventing these diseases, they’re also beneficial for creating an overall well-functioning body. For example, the beta carotene you find in carrots and sweet potatoes can help protect your eye health. Lycopene which is found in tomatoes helps to protect prostate health. In addition, the flavonoids in tea, cocoa and chocolate are great for your heart.

There are plenty of fresh organic fruit and vegetable sources of antioxidants, so as long as you’re eating these – you’re helping fight off free radicals and disease for your future and maintaining good overall health.

Here are a few powerful sources of antioxidants that you can begin eating now:
Beans (red, kidney, pinto, black beans)
Cherries, prunes, peaches, plums and other stone fruits
Blueberries, cranberries, blackberries, raspberries and strawberries
Red Delicious and Granny Smith apples
Artichokes, broccoli, kale, carrots, tomatoes, sweet potatoes
Nuts
Tea
Coffee
Chocolate and cocoa powder

From this list you can see that the most beneficial foods to get adequate amounts of antioxidants and fight free radicals are whole foods straight from nature. Fill up on a few of these each day to help keep your body functioning at it’s peak and fight off future disease.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Food Safety Tips by Heather Mangieri, MS, RDN, CSSD

May 24, 2013 By Leave a Comment

Be Mindful this Weekend by Using Proper Food Safety Habits

Who’s ready to get their grill on? The weekend is just around the corner and thousands of us will be getting together with friends and family and cooking outside. Whether you’re the host of the gathering or you’re headed to a picnic planned by someone else, you’ll want to make sure the food you offer is properly prepared to prevent food-borne illness.  Be mindful of the entire food preparation process; from the grill we use to cook the burgers to the dishtowel we use to dry our hands to the plate we carry raw foods on. To keep you, your friends and the entire family safe, be sure to use proper techniques when preparing, serving and re-handling foods.

•         Keep equipment safe- If you have not cleaned your grill since last year, now is the time. Scrub the grill, outdoor utensils, coolers and other containers with hot soapy water before cooking your favorite summertime foods.

Your cooking equipment also includes your apron & dishtowel. These items can harbor bacteria if you are using them to clean up spills, wipe raw juices or wipe dirty hands. Consider paper towels for drying hands and wipes for cleaning spills.

Lastly, avoid cross-contamination, one of the most common concerns during outdoor grilling season. Keep raw foods and ready-to-eat foods separate. Be sure to use a new plate to place prepared foods. Never brush meats to marinate with the same utensil you brushed raw foods. If you’re headed to a picnic, bring lots of extra plates, utensils, paper towels and make sure there is extra soap and water for keeping hands clean.

•         Prepare food safely- this includes any prep work that is being done in preparation for your picnic or party. Be sure to wash hands before, during and after preparation. Make sure you never partially pre-cook meat or poultry before transporting. If the item must be precooked, cook it until it is done, cool, pack in the cooler and then re-heat as necessary.

Be sure to use a meat thermometer to check that food has been cooked to a proper internal temperature. You can’t rely on color, smell, taste or texture alone to determine if meat is thoroughly cooked. A food thermometer also prevents you from overcooking meat and poultry. Never reuse marinates that have come into contact with raw meats.

•         Keep food safe after cooking- The higher the temperature, the less time foods can remain out of refrigeration. The typical two hour rule does not apply in hot weather (greater than 90 degrees F). Rather, it gets cut to 1-hour. Keep cold foods on ice so that they stay below 40◦ F or hot foods hot (over 140◦ F).

You don’t want to be remembered for the host with the dirty grill, or the person that prepared the burgers that made everyone sick.  For more food safety information visit www.homefoodsafety.org.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit http://www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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Fiber Facts by Rachael Roehmholdt

April 28, 2013 By Leave a Comment

What exactly is fiber? Why is fiber important to health? What are sources of fiber?

Fiber consists of the indigestible parts of a plant that we consume when eating most naturally sourced foods. You can find fiber in two forms – soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber doesn’t. Both are important to your colon’s health as fiber helps bulk up stools to make them move easily through the digestive tract.

While there are plenty of fiber supplements on the market, we don’t really need these in order to get fiber into our diet regularly. Many of the whole foods you find at your grocery store already have plenty of fiber and if you’re filling up on these regularly, you won’t have a need for fiber powders or pills. Fiber is found in foods like fruits, vegetables, nuts, seeds, whole grains and beans.

There are plenty of great health benefits to getting more fiber in your diet regularly. One of which is regular bowel movements which indicates that your digestion is functioning properly and smoothly. Next, when you’re getting plenty of fiber, you’re a lot more likely to be maintaining your bowel health, which will help to prevent diarrhea, constipation and hemorrhoids. You can also count on lowered cholesterol levels, reduced blood pressure and inflammation throughout the entire body with adequate fiber in the diet.

Getting plenty of fiber is great for those who deal with maintaining energy throughout the day as well, because with the addition of fiber, any sugar found in a food is broken down and absorbed much more slowly into the blood than if taken without the fiber. This results in even energy levels that last for hours. This is also great news for diabetics and people who are working to prevent diabetes.

Lastly, fiber is essential to achieving and maintaining a healthy weight, because foods with a good amount or fiber taken longer to chew and break down than those with very little fiber. This means that you’ll likely be consuming less, as well as feeling full for longer since the foods will take more time to break down and be absorbed into the body.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Come Chat with Us and Let’s Play!

March 11, 2013 By Leave a Comment

When: Beginning MONDAY March 18, 2013.
What: Motivational Monday LIVE TWITTER CHAT; Summer Shape-Up!
Where: Twitter #HealthyWayMag
What time: 5pm(pacific)/ 8pm(eastern)

YES, YOU CAN! Yes, you can have fun and get in shape at the same time. Making your fitness fun means motivation sticks with you. When you’re motivated, every workout happens. This means exercise consistency is right on, and consistency is where results happen! Meet others who share your commitment to get in shape at Health Your Way Online.

Our Motivational-Monday Live Twitter Chat’s are every Monday 5pm(pacific)/ 8pm(eastern) beginning next Monday March 18th. Our focus is to offer you Summer-Time Shape Up tips, accountability, support and FUN! So, come play with us!

This 7-week Chat Series begins with co-host Jessica Matthews. Jessica is a health and fitness expert, @acefitness Exercise Physiologist, fitness blogger, yoga educator just to name a few. Follow her @fitexpertjess and get inspired to get fit by checking out her blog Fit for Life, http://community.weightwatchers.com/Blogs/UserBlog.aspx?blogid=1158298. Prepare to be motivated!

We are proud to introduce the Sponsors of our Motivational Monday Summer-time Shape-Up Chats. Check them out and learn how they can help you realize all your health and fitness goals this summer!

Today’s Miles.Wear your miles and go the distance! Check out their website, www.todaysmiles.com. They love running so much, they wear the number of miles they’re running on their shirts! Join them and get motivated. Be sure to follow them on Twitter as well, @TodaysMiles_com

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Flip2BFit. Flip2BeFit simply put is your Fitness in a Box solution for incorporating fun and fitness into your daily life! Flip2BFit is more than just a board game, its fitness, nutrition, education and eye opening self-esteem building all realized through the spin of a wheel and the flip of a card! Order yours today for hours of family fun time. http://flip2bfit.com/ and check them out on Twitter @Flip2BFit.

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We are honored to announce that Brand Manager Jeff White will be joining us as Co-Host of this Chat!

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LOCKLACES. Made for competition, Lock Laces are the only patented performance lacing system engineered to meet the demands of endurance athletes like runners, triathletes, and marathoners. Unlike other products, Lock Laces sustain simple compression across the top of the foot increasing the amount of oxygen available to the muscles to help manage fatigue. Take a look for yourself at www.locklaces.com. Follow them on Twitter @LOCKLACES .

Getting fit takes time, so why not have FUN while you’re doing it?

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Pre-Workout Snacks by Heather Mangieri, MS, RD, CSSD

March 7, 2013 By Leave a Comment

“What should I eat before I work out?”  

Eating before meals, as opposed to skipping meals has been show to improve performance. The goal of the pre-workout meal/snack is to provide fuel for your workout, guaranteeing that you’re neither hungry nor left exercising with a large quantity of undigested food in the stomach.

The best pre-workout snack will depend on a few things:

Individual Goals- weight loss, fat losses, gain strength, improve speed, etc.
Duration of Exercise- 30 minute workout versus a 3 hour workout
Intensity of Exercise- high intensity (can’t talk) vs. low intensity (can carry on a conversation)
Type of Exercise-strength versus endurance
Individual Level of Training- novice versus elite athlete

Many of my clients tell me they prefer to work out on an empty stomach. If your goal is only to burn calories or lose weight, that might actually work. But if your goal is to get faster, stronger, build muscle or perform better, it’s time to start focusing on a pre-workout nutrition plan.

To gain a performance benefit, here are some general guidelines when choosing a pre-workout snack:

-High in carbohydrates such as whole grain breads, pasta, tortillas, rice, cereals, fruits and vegetables. Eating carb-rich foods before you exercise can help supply energy, and maximize muscle glycogen stores.

-Small amount of protein.

-Keep the pre-workout meal low in fat and fiber. Meals high in fat and fiber take longer to digest, which may cause fullness and other GI (gastrointestinal issues) such as nausea, bloating, cramping and general discomfort.

-Hydrating foods are great to provide some additional fluid. Foods such as fruits, vegetables, smoothies and yogurt make good options.

When exercising in extreme conditions or for long duration, choosing salty foods will help prevent sodium depletion. Good choices are chicken broth, pickles, olives or pretzels.

Most athletes don’t like to exercise with a belly full of food, nor do I recommend it. When it comes to portion size, the closer you are to the workout, the less food you consume. The more time that’s available the more food you consume. For higher intensity workouts, be sure to leave more time for digestion. If you hit the gym before breakfast, try eating something small, such as a banana or another easily digestible carbohydrate, 30 minutes before you start. But be sure to have a balanced breakfast as soon as your workout ends. If you know your stomach can’t handle solid food before a workout, opt for a smoothie or sports drink for the added carbohydrates.

We’re all different when it comes to the types of food we tolerate before exercise and the amount of food we eat will also vary based on our individual needs. It’s important to practice pre-workout fueling until you learn what works for you.

Example of pre-workout snacks (1-2 hours before a workout):

1/2 turkey sandwich with an orange
Yogurt with a few crushed almonds & dried fruits
Cereal with milk
Toast, bagel or English muffin with nut butter and jelly
1/2 PB & J sandwich
3-4 fig Newton’s or other small low-fat granola bar

Remember that we all need different amounts of food. If you need help determining your own individual needs, consider consulting a sports dietitian. Check out http://www.scandpg.org/search-rd/ to help locate a sports dietitian near you.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit http://www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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