Three Key Words to Remember with the Holidays: Variety, Moderation, and Balance!
- On November 01, 2012
- By Katie
- In News, Nutrition Education
- 0
Holiday season can haves its ups and its downs. Spending time with family and friends is supposed to be a joyous time, but if your trying to lose weight, it can also be a nightmare due to all the yummy holiday treats. Don’t let food and festivities stress you out this year! Instead, take a deep breath, and think of these three little words: variety, moderation, and balance!
By this we mean:
Eat a variety of foods- fruits, vegetables, grains, lean proteins, and lowfat dairy or dairy alternatives.
Eat in moderation- you can have your cake and enjoy it too…just don’t have too much cake! Try slowing down, savoring the flavor, and taking smaller portions to begin with.
Eat in balance- don’t pile on the potatoes and skip on the protein. Instead eat a balanced diet with food from all the food groups. Try to incorporate atleast 3 different food groups during meals, and 1 to 2 for snacks.
For more information and a “pep” talk, check out this link below from the Journal of Sentinel, and keep your worries away!
Get More zzz’s to Help Shed the lb’s
- On October 25, 2012
- By Lindsay
- In News, Nutrition Education
- 0
Are you consistently getting less than 7 hours of sleep a night? Feeling tired, and relying on an extra caffiene boost to get you through the afternoon? On top of that are you trying to loose some weight?
SLEEP may be the answer! According to Medical News Today, there is a inverse relationship between lack of sleep and hunger. The less you sleep, the more you want to eat; and the more you eat, the more you gain weight…
Check out the link below to read more details on the study:
http://www.medicalnewstoday.com/articles/251954.php
- Turn off the TV, computer, video games, and cell phones for at least one hour before settling down for the night- instead try relaxing, reading a book or magazine, or talking with your family.
- Avoid caffeine later in the afternoon- although it may give you a boost to get through the rest of the workday, it can also be the reason you can’t fall asleep at night.
- Sip on some herbal tea- try camomile or Sleepytime tea to help calm your nerves.
- Try breathing or meditation- take a few minutes to clear the chitter-chatter in your busy brain.
- Don’t drink too much alcohol- having too many glasses of wine before bed can lead you to waking up later in the night.
- Avoid looking at the clock- instead of watching the time tick by, try turning your clock so its not facing you.
- Use white noise- a fan or light music may help you calm down and settle in for a full-night sleep.
Welcome more zzz’s, and drop more lb’s!
Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Serves | 8 (1 cup) |
Prep time | 10 minutes |
Cook time | 40 minutes |
Total time | 50 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Main Dish, Soup |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | CookingLight |
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
Step 1 | |
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. |
Egg yolk consumption and carotid plaque….
- On October 04, 2012
- By Katie
- In Cardiac Health, News, Nutrition Education
- 0
Here’s the “study” that came out that caused all the hubbub about egg yolks and CAD. They did not ask the participants about any other part of their diet other than egg consumption…. no data on exercise or waist circumference. Terrible study design and worthless if you ask us.
So far eggs are still good and can be part of a healthy diet!
Click below to see they entire study:
Atherosclerosis 2012 egg yolks (PDF)