Remember the food pyramid? It went through stages and dietitians tried to use it to teach the general public about nutrition but everyone was very confused by it.
Well, they changed the brand and adopted the plate. Same nutrition concepts, much more user friendly. "The Plate Method" has been around for a long time and I find it to be a very helpful tool because honestly, who remembers what they ate for breakfast and how many servings of what?! We live in the moment and the less adding and remembering we have to do, the more successful we tend to be.
Teach yourself the different food groups and adjust your portions to the plate (http://www.choosemyplate.gov/food-groups/). Combine this portioning with your other nutrition knowledge and you are on the road to great health!
"An ounce of prevention is worth a pound of cure" Benjamen Franklin
I am passionate about prevention. It just makes so much sense to prevent pain and heart ache when you can. I try not to live life as a victim in any aspect. I know many hard working people who take their responsibility to work and provide financially very seriously but completely ignore their responsibility to protect their health.
Unfortunately, in this day and age, health responsibility is not optional. Those who choose not to prevent, choose to suffer. I do not want anyone to suffer. I have figured out that a consistent morning routine makes prevention easy.
Not everyone is a morning person and you do not have to be. The simple fact that most of us plan a time to wake up and have a time to be somewhere in the morning makes a routine possible. Utilize this "regularly planned" time to incorporate health prevention. It will allow your mornings to become like putting on a seat belt, most of us do not even think about it anymore; it is habit. Whether you wake up at 4:30am or 9:30am, begin to include brushing your teeth, floss, any preventative medicines your doctor prescribes, 20-30 minutes of exercise, and put sunscreen on your face!
In that morning routine, you possibly prevented infection, cavities, heart attack, stroke, obesity, and skin cancer. All and all it took you 40 minutes if you exercised, if not 5-10 minutes. It is inexpensive and can become habit. With a good preventative morning routine, you will protect yourself from disease and have more time to enjoy your life and less time at your doctor's office!
Do not put off your colonoscopy, mammogram, vaccines, and other preventative health tools.
We are not talking less CO2 save the planet craziness. We mean GO Green like moma’s dinner table threat. In honor of St. Patrick’s day, let’s remember all the wonderful things the Lord created green.
Most natural green foods have numerous health benefits including antioxidants, fiber, and vitamins. Which loosely translates less cancer, less constipation, and more energy. Key word though: natural. I am not using natural like the marketing term “all natural” which marketing companies paste on any product including bags of Cheetos as long as something to make the product came from the earth. I mean natural, from the earth, no green coloring involved.
Get creative this week and add to your health goals to GO Green and eat a naturally green food with every meal, yes even breakfast. I provided 6 ideas at the top. What other naturally green foods can you think of?
Happy St. Patrick's Day!
The time is coming to put those winter sweaters away and bring out your bright, warm weather clothes. That also means you may need to start thinking about what you can do to make yourself feel comfortable wearing your warm clothes. It is time to get those arms toned for the tank tops and your abdomen firm for shorts and swim suits. I love this time of year. Hopefully this year can be better for you than previous years because of your hard work and commitment throughout the winter months to healthy living. If you have not been doing what you know you need to do, you still have some time.
Healthy living is a two part commitment: eating well and exercising. SIXTY minutes of exercise daily, seven days a week is recommended for optimal health by the CDC(420 minutes). I know it is tough to get people to even commit 30 minutes 3 days a week (90 minutes). The best thing to do is to START with something. If it is 5 minutes 3 days a week, that is more than you were doing previously. Work your way up slowly as you are able. If you are already capable of exercising just "too busy," than write it on your schedule. Make it a commitment, and challenge yourself to increase your exercise to the CDC recommendations.
Remember take the stairs, park further away, walk instead of drive, stand instead of sit, and choose active fun activities. Warm weather is just around the corner!
Who does not love to eat out for a special occasion? I love going to nice restaurants for the food and the company. One of my preceptors during my dietetic internship had a phrase for dining out: "Pick your Poison." She meant, decide before you go out to eat what extras you will indulge in. Rather than throwing all your nutrition sense to the side and over indulging in delicacies, pick one and stick to it. Making a good entre choice is important, however the additions can sabotage even the best main dish choice.
The three typical add ons are: DRINK - BREAD - DESSERT. These can be the poison to your health goals. It is easy to sit down, consume two calorie filled drinks, two bread rolls, and scrape a dessert plate clean. You can easily add 1,200 Calories to your resaurant meal. Although the extra 200 Calories in one drink is not ideal, it is BETTER than the alternative and maneagable in an overall healthy diet. It can take extreme will power to resist such wonderful delicacies. The trick I learned from that preceptor stuck with me and has helped make eating out simple and guilt free. Before you even arrive at the restaurant, make up your mind what "poison" you will choose and only have one. No drinks, bread, and desserts are not poisonous, but "Pick your Poison" is a simple phrase that will be easy to remember next time you go celebrate a special occasion. It can be a great rule for holiday parties as well!
"Pick your Poison"
Nutrition from the dietitian
Blog of Abrea Nutrition.