Tag Archives: nutrition

How Soda Impacts Your Health and Healthy Soda Alternatives

I constantly get ask, “Is drinking soda really that bad for me?” I am not much of a soda drinker, never was as a kid either, so in some ways it is hard for me to relate to soda lovers. What I say to people is based on the research and particularly the ingredients (sugar, which can be sucrose or high-fructose corn syrup, food coloring, phosphoric acid) in soda, if you are going to drink it, drink it in moderation.

Another option is to start experimenting with healthier alternatives for example good old water with lemon, watermelon or your favorite fruit. Try something that still has the refreshing carbonation you love but no added sweeteners such as, seltzer water and your favorite fruit. Smoothies don’t forget yummy smoothies! 4 Tasty (and healthy) Breakfast Smoothie Recipes

soda-full

Are you committed to prioritizing your health?

I have been getting a lot of questions about my health coaching services so I thought it might be good to share a post for everyone.  One of my greatest pleasures in life is helping people understand what it means to be healthy and how to do this. My approach to health coaching is not a one size fits all  Every person has specific, individual needs such as how to eat well to increase their energy and to feel better overall or wanting to lose post-baby body fat or some basic nutrition education.  As your health coach I will develop a wellness plan with recommendations for diet, exercise and lifestyle based on your specific goals and needs. My goal with health coaching is not about your short-term success, but rather your long-term success with optimal health.

Some of the benefits of us working together:

You reaching or maintain a healthy weight.

You learning how to eat mindfully to avoid cycles of dieting and weight gain.

You developing a healthy relationship with food.

You becoming a healthy role model for your children.

Is health coaching right for you? Ask yourself the following questions:

1. Am I committed to prioritizing my health?

2. Am I ready to lose that unwanted body fat with the support of a health coach?

3. Am I ready to make a commitment to replacing my current eating habits with healthier eating habits?

4. Am I ready to make a commitment to increasing or participating in some sort of physical activity on a regular basis?

5. Is today the day I want to regain my confidence, health and start liking who I see in the mirror?

If you answered yes to at least one of these questions, then health coaching may be for you!  

For more detail information like, specific programs and prices read this!

Right now I am offering a New Year Bonus – Get 15% off your program if you order before December 31st! There are 15 spaces (five dedicated to Virtual Coaching only) available for January start-up! Contact me here to sign up!

What To Eat After You Workout: Post-Exercise Eating Tips

A few days ago I wrote about what to eat before a workout, now I want to follow-up with refueling your body post-exercise.  Here are some guidelines about what you should be eating after your workout.

Post-Exercise Eating Tips

While you are working out your body uses the stored energy in your muscles, called glycogen to fuel your workout.  Eating a snack or meal, post-exercise, containing carbohydrates and protein within 30 minutes to an hour gives your muscles the ability to replenish the glycogen you just depleted through exercising. In addition, the available protein helps build and repair your tired muscles. You also have the added bonus of your post-exercise meal or snack keeping your metabolism in fat burning mode.

Post-Exercise food choices:

  • Protein smoothie made with half of a banana, low-fat yogurt, almond milk or water. I sometimes add frozen strawberries too!
  • Another good option is low-fat yogurt topped with your choice of berries.
  • A whole-grain bagel with fat-free cream cheese or peanut butter also makes a great post-exercise food choice.

whole-wheat-bagel-5479357

Don’t forget to drink plenty of water after you exercise, to rehydrate your body.  According to MedlinePlus.com, you can lose several liters of water in the form of sweat in a 1-hour period; therefore for every pound you lose while exercising, you should drink 24 ounces or 3 cups of water within the next 6 hours.

 

 

Reference:

www.MayoClinic.com: Eating and exercise: 5 tips to maximize your workouts

http://www.mayoclinic.com/health/exercise/HQ00594_D

www.eatright.org: The Academy of Nutrition and Dietetics: Timing Your Nutrition

http://www.eatright.org/Public/content.aspx?id=6442463964

MedlinePlus: Nutrition and Athletic Performance

http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm

 

Eating Good Food On A Budget

Just about everyone is clear on the benefits of eating healthy, but not everyone has the means to do so.  In the United States, 48.8 million people—including 16.2 million children— live in households that can’t afford to buy nutritious food on a regular basis, according to No Kid Hungry. Therefore, they experience food insecurity, not having enough food to eat at some point.

Every child, person deserves the right to eat healthy. 

One way to address this is learning how to stretch your food dollars! Here are two good resources.  Do you know more? Add to the list and spread the word!

Good Food on a Tight Budget – A Shopping Guide

http://static.ewg.org/reports/2012/goodfood/pdf/goodfoodonatightbudget.pdf

Eating Well on the Cheap: Saving Money on Healthy Food

http://www.helpguide.org/life/healthy_eating_on_budget.htm

Nutrition Quiz: Common Food and Nutrition Myths

When it comes to food and nutrition, do you know fact from fiction? Take this quiz and see.

1. If you eat after 8 pm you will gain weight.  True or False

2. Eating carbohydrates will make you fat.  True or False

3. Eating fat will make you fat.  True or False

4. Butter and margarine have about the same number of calories.  True or False

5. Olive oil contains less fat than other cooking oils.  True or False

6. Fresh fruits and vegetables are more nutritious than frozen. True or False

7. Which of these best describes when you should stop eating during a meal?

  • While you are still hungry
  • When you are satisfied
  • When your plate is empty
  • When you need to unbuckle your belt

8. Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and 
help you lose weight.  True or False

9. Snacking is not good for you and should be avoided if you want to lose weight. True or False

10. Skipping meals can help with weight loss.  True or False.

 

Let’s see how you did!

1. If you eat after 8 pm you will gain weight.

False. It is not want time you eat that matters, but what you eat. A calorie is a calorie is a calorie, so if you eat more calories than you burn, you’ll gain weight and if you eat fewer calories than you burn, you’ll lose weight – no matter the time of day.

2. Eating carbohydrates will make you fat.

False, false and false! Carbohydrates are your body’s main source of energy. Eating carbohydrates, such as fruits, veggies and whole grain, in moderation does not lead to excess body fat.  Eating to many calories is what leads to weight gain, not that it comes from carbohydrates.

3. Eating fat will make you fat.

False, false and false again! Eating fat does not make you fat. If you eat more calories than your body uses, then you will store these extra calories as fat. Fat should be consumed in moderation and it is a good idea to limit or avoid foods that are high in saturated fat and trans-fat while choosing healthier unsaturated fats.

4. Butter and margarine have about the same number of calories.

True. There are about 100 calories per tablespoon of stick margarine or butter. The difference is that margarine is made from liquid oil that is changed into a solid through a process called hydrogenation. This process adds unhealthy trans fats, which increase the risk of heart disease.

5. Olive oil contains less fat than other cooking oils.

False. Olive oil contains as much fat as all other oils.  However, olive oil does contain monounsaturated fats, a healthier alternative.

6. Fresh fruits and vegetables are more nutritious than frozen.

False. Frozen fruits and vegetables are often more nutritious than fresh because they are generally flash frozen right after they are harvested to lock in the nutrients.  Whereas, fresh fruits and vegetables nutrient levels drop the longer they are stored and not eaten right away.

7. Which of these best describes when you should stop eating during a meal?

  • While you are still hungry
  • When you are satisfied

  • When your plate is empty
  • When you need to unbuckle your belt

When you are satisfied! It takes about 20 minutes
for your stomach to let your brain know that
you have had enough to eat.  So remember to eat when you are hungry and stop when you are satisfied.

8. Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and 
help you lose weight.

False. No food can burn fat!  To lose fat you need to burn more calories then you consume.  Your diet should consist of healthy fats, lean proteins, fruits and vegetables and high fiber whole grains. Try to do some sort of cardiovascular exercise for 30 to 60 minutes a day at least 5 times a week and lift some weights at least twice a week.

9. Snacking is not good for you and should be avoided if you want to lose weight.

False. Snacking helps control hunger and may help reduce the amount of calories you eat at meals. Have snacks between meals if you are hungry or if the time of your next meal is over 4 hours. For example, if you have breakfast at 8 am and you know you won’t be having lunch to about 12:30 or 1:00 you should have a small healthy snack, that is no more than 100-200 calories, over 3 grams of fiber and/or less than 3 grams of fat, around 10:30.

10. Skipping meals can help with weight loss.

False. Skipping meals does not help with weight loss; in fact it may make you fat!  When you skip meals your body is not getting proper nourishment, so when you do finally eat your body starts storing the food you eat as fat.  In addition, your metabolism slows down to reserve energy, which is often called “starvation mode”.  According to the Weight-Control Information Network, when you skip meals you feel hungrier and that may lead to you over eating at your next meal.

 How did you do on the quiz?

Reference:

Centers for Disease Control and Prevention: Healthy Weight http://www.cdc.gov/healthyweight/index.html

Centers for Disease Control and Prevention: Healthy Weight – it’s not a diet it’s a lifestyle. http://www.cdc.gov/healthyweight/tools/

National Institute of Diabetes and Digestive and Kidney Diseases; Weight-Control Information Network: Weight-loss and Nutrition Myths: How Much DO you Really Know? http://www.win.niddk.nih.gov/publications/PDFs/Myths.pdf

Teaching Kids to Eat Healthy – Tip Sheet: It’s a Process

teaching kids to eat healthy

Teaching kids to eat healthy involves understanding that food preference has a huge influence on food choices. Likes and dislikes are developed early in your child’s life, in the womb and as an infant. That is why women who are pregnant or nursing are encouraged to eat a variety of healthy foods. Your child’s early experiences with food can have an effect on their food preferences in adolescence and adulthood, in addition to any cultural, social, and environmental factors.

teaching kids to eat healthy

Teaching kids to eat healthy

Getting your child to accept or prefer a particular type of food is a process that may require many exposures of that food before you see a dislike turn into a like. Our job as parents is to introduce healthy foods frequently in a positive and supportive eating environment (not with their favorite food, and you know why) without pushing or forcing such foods.

Reference:

KidsHealth.org: Kids and Food: 10 Tips for Parents

http://kidshealth.org/parent/nutrition_center/healthy_eating/eating_tips.html

The Journal of Current Biology: Early influences on the development of food preferences.  Ventura, A and Worobey, J

http://www.cell.com/current-biology/retrieve/pii/S096098221300208X

Why Healthy Eating Is Important for School-Age Kids

Healthy eating is important for everyone, particularly school-age children, to ensure that they are getting all the nutrients they need to grow into healthy adults. Helping your child to make healthy food choices is important at this stage in their life, because food habits, likes and dislikes are formed during this time. Eating healthy food is essential to your child’s physical development, behavior and ability to learn and succeed at school.

Healthy Eating Habits

When children develop taste preferences for certain foods, parents are faced with the difficult task of making healthy food choices more appealing. Despite numerous attempts, it is always going to be a challenge trying to persuade your six-year-old that eating a plum is as sweet of a treat as a chocolate chip cookie, but establishing a balance between wholesome foods and treats will help create a positive
attitude towards eating.

Physical Development

According to the Centers for Disease Control and Prevention, healthy eating among school-age children is important for proper growth and development and can help prevent health issues such as obesity and diabetes. A healthy eating plan that includes a variety of fruits and vegetables, whole grains, lean proteins and low-fat dairy products are necessary for healthy physical development.

Behavior

If you think your child behaves differently, for better or worse, after eating certain foods you are correct. Ingredients in the food your child eats can fuel many of the factors that affect her behavior, according to the researchers at MayoClinic.com. The Prevention Institute reports, that eating healthy not only influences your child’s physical development it also affects their cognitive development as well. Children who consume unhealthy foods, such as doughnuts, chips, candy, soda, and sugary fruit drinks, can have trouble concentrating, become easily fatigued, listless, or irritable, and are likely to face difficulties in learning, which can lead to behavioral and social problems explains the Prevention Institute. Also, if your child does not eat regularly, get enough complex carbohydrates, get enough Omega-3s fatty acids or iron she may experience mood swings causing her to become cranky, tired and depressed, thus influencing her behavior, states US News Health.

 

References

1. Centers for Disease Control and Prevention: Nutrition Facts

http://www.cdc.gov/healthyyouth/nutrition/facts.htm

2. U.S. Department of Agriculture: Dietary Guidelines for Americans 2010 http://health.gov/dietaryguidelines/

3.MayoClinic: ADHD diet: Do Food Additives Cause Hyperactivity?

http://www.mayoclinic.com/health/adhd/AN01721

4.US News Health: Food and Mood: 6 Ways Your Diet Affects How You Feel

http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/08/31/food-and-mood-6-ways-your-diet-affects-how-you-feel

5.Prevention Institute: Growing The Next Generation: Strategies to Improve Nutrition and Child Development in Los Angeles County

http://home.preventioninstitute.org/growing.html

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