Posts Tagged ‘nutrition’

Tips for Healthy Grocery Shopping Success

healthy-groceries250x250Have you ever left the grocery store with more food than you intended to buy? Has that extra food ended up being chips, cookies, or sugar-sweetened sodas? It’s easy to feel tempted by the products the store has on display. Keep in mind that the main goal of many stores is to advertise cheap and appealing products rather than healthy and nutritious ones. In order to help you maintain your healthy eating goals, follow these tips for grocery shopping success.

Before beginning your trip, make a list of items to buy. This will prevent purchasing unnecessary food. It may also help to eat a meal or snack at home before heading to the store. Shopping on an empty stomach makes it more tempting to purchase unhealthy junk food. If you do end up at the store while you are hungry, head straight for the produce section. Choosing your fruits and vegetables first will help keep your mind on track to shop healthy.

Often, companies advertise foods as healthy when in reality, they might not be the best for our bodies. For example, some cereals are advertised as “made with whole grains.” Although whole grains are a healthy choice, many of these cereals contain 10-15 grams of added sugars per serving. In order to understand the ingredients in your food, try looking at Nutrition Facts Labels. The goal is to keep total fat, sodium, and sugar as low as possible.

In order to help you keep MyPlate in mind while grocery shopping, follow these tips:

  • Fruits and vegetables
    • Purchase fresh or frozen fruits and vegetables. When buying canned products, look for “no salt added” vegetables. Fruit should be canned in juice rather than syrup.
  • Dairy
    • Look for low fat or fat free dairy options. You can also try an alternative dairy product, such as unsweetened almond milk or unsweetened soy milk.
    • Many brands of yogurt add extra fat and sugar. In order to avoid this, try plain fat-free Greek yogurt and add fresh berries and nuts or granola for flavor.
  • Protein
    • Canned or dried legumes are a great source of protein and fiber, keeping you full longer. Legumes, such as black beans, pinto beans, and black eyed peas are easy to add to soups and saladS.
    • When shopping for meat, choose leaner meats such as fish and chicken. If you do purchase red meat, look for 90% or greater lean products.
  • Grains
    • According to the Dietary Guidelines for America, half of your grains should be whole. Search for whole grains, such as 100% whole wheat products, corn, oatmeal, popcorn, brown rice, and whole barley.

For more information about healthy grocery shopping, visit these websites:
http://www.nutrition.gov/shopping-cooking-meal-planning/food-shopping-and-meal-planning/build-healthy-diet-smart-shopping
http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/smart-food-shopping.htm

Nourishing Our Bodies – Foods True Purpose

healthy-snack2Previously we introduced the topic of mindful eating. For many, this is a new concept; for others, this may be a part of your daily routine. Wherever you are on the spectrum, I would like to continue to delve further into the concept of mindful eating by discussing food’s true purpose – to nourish our body – in the hope it will illicit a better understanding of why we may eat vs. why we should eat, and how to battle some old habits.

We eat for many reasons. Some of those reasons include:

  1. when we are with others (celebrating/mourning, gathering with friends)
  2. when there is a medical need (taking medication, treating a low blood sugar)
  3. when we are by ourselves (comforting or punishing ourselves; boredom)
  4. out of habit (watching TV/movies, because it is your normal time to eat)

…and the list can continue. We may eat before a party so that we don’t eat at the party, but when we arrive at the party, we find ourselves eating anyway, whether to be polite or to indulge, etc.

Food is to nurture, not harm. Being completely honest with yourself, ask yourself these questions: If you eat a large meal, how do you feel? If you eat until your feel uncomfortable, did you eat too much? Why did you eat that quantity? Did it fulfill you and give you a sense of well-being, or did you undermine your needs and purpose by overindulging?

Implementing a mindful eating technique

Considering the reasons above, and any you may have thought of, answer the following: Is food really answering these needs? What other ways could you satisfy those needs without using food?

Ask yourself before you eat, “Do I need this food for nourishment, energy or another purpose?” Consider your answer honestly and entirely, and then make your decision to eat it or not.

Think of some ways that will help you remember to “check in” before you eat. With consistent thought, you will begin to make mindful choices based on your body’s needs and become a more active participant in your health!

Understanding Some Basics of Mindful Eating

mindful-eatingEating mindfully is not something we learn as a child. As a matter of fact, we are often taught the exact opposite. As children, how many of you were told by your parents “Clean your plate!”? This idea can actually lead to a lifetime of overeating, as many of us feel guilty leaving food on our plate, especially when there are “starving children” in the world. But the concept of mindful eating can lead to healthy habits and lead to less waste.

So what is mindful eating? Simply put, it is eating with awareness. Your focus is on your food, your body, and your body’s response to the food you eat. We put forth time and effort when we review bills and bank statements or when we plan a meeting, but when it comes to eating, we do so absent-mindedly. Even when we are in the act of eating, our minds drift or we are in the midst of conversations with others, that we don’t focus on how much food we put in our mouth, the texture of the food or the taste.

So how can mindful eating help with weight loss? Many of us struggle with food. We react mindlessly to it. We eat when we are not hungry. We continue to eat even though we have eaten enough already. And often, we do not use food for its intended purpose – to nourish our bodies. With that being said, if we started asking ourselves, “Is this food I am about to eat nourishing to my body?” our response to food would likely be much different. If you answer truthfully, you may find yourself choosing a healthier option altogether.

Another great question to ask yourself before eating is, “Am I hungry?” We find ourselves eating whenever it is convenient or whenever food is present, regardless of whether we are hungry. And when you ask yourself that question, you open the door to other mindful questions which, when answered truthfully, can impact your eating habits and food choices tremendously.

The great thing about mindful eating is it is a way of life – a lifestyle. It is not a diet. It is just you treating your body, and the food you allow to enter your body, with respect. It increases your awareness and attitude toward food without judgement. It allows you to think, and not react, to food.

Moving forward, consider the following choices in planning your meal: the type of food you eat or drink; where you eat; when you eat; how often you eat; the amount of food you eat; the size of the bite you chew; how fast or slowly you chew; how thoroughly you chew; when you swallow; how much time you take between bites; and when you stop eating . The list can go on and on – go ahead and add some of your own thoughts or questions. And let’s begin the practice of mindful eating today.

For more information or questions about weight loss services offered at Emory Healthcare, call 404-778-7777 or visit http://www.emoryhealthcare.org/emorybariatrics/.

Reference:
Fletcher, Megrette, MEd, RD, CDE; Frederick Burggraf, MEd; Discover Mindful Eating, 2010
http://amihungry.com/what-is-mindful-eating/

Power Up with Breakfast

oatmeal-breakfastYes, the old adage is true…breakfast really is the most important meal of the day. Why is that? Research has shown breakfast eaters are more alert during the day, perform better at work and school, and are more likely to exercise. Eating breakfast can also help trim your waistline. When we eat breakfast, our metabolism is given a boost that last throughout the day. Eating in the morning also helps us to not overeat at lunch and dinner. Some people even feel less hungry at night when they eat breakfast compared to when they don’t.

The two most common reasons people don’t eat breakfast is: 1.) “I don’t have time.” and 2.) “I’m not hungry in the morning.” The answer to prevent number 1 is to plan ahead. Have “grab and go” foods in the house as you run out the door. Do any prepping or cooking the night before so you don’t have to in the morning. Try cooking a large batch of steel cut oatmeal on Sunday night and keep it in the fridge. Scoop out a serving each morning during the week, and then heat and eat.

Addressing number 2 is a little trickier. The reason most people are not hungry in the morning is that they have trained their bodies to not expect food (or they may have eaten too much the night before). Our bodies are meant to have food in the morning; therefore, it is up to us to train our bodies back. Try eating something light like low-sugar yogurt or a homemade fruit smoothie until your body gets used to eating in the morning again.

Here are some quick and easy breakfast ideas:

  • Oatmeal with dried fruit and nuts
  • Low-fat yogurt with granola
  • Whole-wheat pita with hard boiled egg and spinach
  • Whole-wheat tortilla, peanut butter and banana wrap
  • Leftovers from last night’s dinner

Below is a recipe to one of my favorite “grab and go” breakfast items. It is full of protein and will give you plenty of energy to get you through the morning:
——————

Overnight Peanut Butter, Banana and Honey Oats

Ingredients:
– ¼ cup steel cut oats
– 1 cup light vanilla soy milk
– 2 tbsp natural peanut butter
– ½ tbsp honey
– Dash of cinnamon
– ½ banana, sliced

Directions:
Mix together all ingredients and place in an air-tight container in the refrigerator. Let sit overnight and enjoy in the morning. You can heat it in the microwave or eat it cold.
——————

Reference:
Lombardo M, Bellia A, Padua E, et al. Morning meal more efficient for fat loss in a 3-month lifestyle intervention. J Am Coll Nutr. 2014;33(3):198-20

National Eating Healthy Day

Pumpkin Soup RecipeThere are lots of holidays approaching this time of year, but there is one that we are particularly excited about. Did you know that Wednesday, Nov. 5 is National Eating Healthy Day?

We encourage everyone to strive to maintain healthy diets and remain active. Whether you overindulged on Halloween candy or need some new recipes to add to your fall dinner rotation, we have 3 delicious ones to try: pumpkin soup, Mediterranean baked sweet potatoes and cranberry Brussels sprouts.

Follow us on Pinterest (@EmoryHealthcare) to stay up-to-date on recipes. You can even share your favorite healthy recipes with others by posting to our community board, “Healthy Recipes We Love!

Click here to see our latest recipes on Pinterest!

Understanding Nutrition Facts Labels

Nutrition LabelCalories? Fat? Sodium? Carbohydrates? What do you look for on a nutrition facts label? Food labels tell you a lot about what’s in the foods you choose to eat. But they can be hard to decipher. Follow these simple steps to help you make the best food choices for what your body needs.

Step 1: What’s the serving size?
One of the most important pieces of information is also the most ignored! How many times have you eaten an entire package, thinking it’s one serving, just to turn it around and see that it’s actually two servings! That means you have to double all the numbers on the label. Instead of 150 calories, you ate 300. Instead of 7 grams of fat, you ate 14, and so on. Always check the serving size before portioning out your food.

Step 2: How many calories?
This section is helpful to look at if you are working on losing, gaining or maintaining weight. “Calories” listed on the left side are the number of calories for one serving. “Calories from Fat” tell you how many calories come from the fat in the food for one serving. Balance how many calories you eat with how many calories your body uses to maintain weight. Eat more calories than you burn to gain and less calories than you burn to lose.

Step 3: Nutrients to Limit
Choose foods with lower numbers of the following nutrients: Total Fat, Saturated Fat, Trans Fat, Cholesterol, and Sodium. Eating too much of these nutrients may increase your risk for heart disease, some cancers, or high blood pressure.

Step 4: Get More of these Nutrients
Most Americans don’t get enough fiber, vitamin A, vitamin C, calcium, and iron from the foods they eat. Eating more of these nutrients may improve your health and help reduce the risk for some diseases and health conditions.

Step 5: What are Percent (%) Daily Values?
The percentages listed on the right side of the label tell you whether the food gives you a lot or a little of that nutrient. Five percent (5%) or less gives you a “low” amount of that nutrient. Twenty percent (20%) or more gives you a “high” amount of those nutrients.

Nutrition Fact or Fiction? Emory Bariatric Center Dietician Sheds Light on the Most Important Meal of the Day

Nutrition Fact or FictionWhen it comes to losing weight, exercising and eating healthy, myths and misconceptions abound. And, with an overabundance of conflicting diet and weight loss information available, it’s hard to know if your breakfast routine is keeping you on target for your weight loss goals or if you’re  unknowingly derailing your path to healthy living.  Is it best to work out in the morning or at night? Can a doughnut really be better for breakfast than a muffin? Fortunately, Meagan Moyer, a registered dietician with the Emory Bariatric Center, can help distinguish diet and exercise myths from the truth to help you get your day off to a great start.

Check out Meagan playing a friendly game of nutrition fact or fiction with 11Alive’s morning news team.

Related Resources:

Renew Your Weight Loss Goals for 2013

Exercise Fitness Weight LossThe new year is an exciting time. As 2012 comes to the end, it is the perfect time to renew your commitment to the goals you want to achieve.  Set yourself up for success by following these tips for setting achievable goals.

Tip 1: Set SMART goals

SMART goals are:

Specific
Measurable
Attainable
Realistic
Time-bound

Tip 2: Set a Lifetime Goal

The best goal you can set would be a lifetime goal. Why? Because it is a goal that you can always improve on, and it shapes the way all your other goals are attained. Set a goal that you want to achieve, not what others feel you should accomplish.

Tip 3: Set small goals

Setting smaller, achievable goals will help you reach your main goal by achieving  smaller milestones along the way. By setting smaller goals, you allow yourself to specialize and focus in one area at a time. It is easier to stay motivated when you are accomplishing many small goals rather than falling short on one large, unrealistic goal. Stay positive, smaller goals add up over time.

Tip 4: Reward Yourself

Once you complete a goal, take time to enjoy your accomplishments!  A reward should be something for yourself that you enjoy and deserve. It can be tangible or intangible such a buying a new shirt or going for a walk to clear your mind. These rewards will give you motivation to continue setting new attainable goals since you know there is something at the finish line.  Never reward yourself with food.

6 Healthy Eating Tips To Stave Off Holiday Weight Gain

Tips to Keep Holiday Weight Gain Off

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.

Healthy Tips to Help You Survive Those Halloween Parties

Tips for Healthy Halloween PartiesWith Halloween only a few weeks away, we are likely to start seeing chocolate-coated candies and other sugary treats flood the shelves of our supermarkets.  Similar to other holidays, Halloween tempts us with high calorie goodies.  However, this number-one candy holiday doesn’t have to be a nutritional nightmare.  Below are tips for having a fun and healthy Halloween.

When at Halloween parties or celebrations:

  • Prior to arriving at the party eat a healthy snack or dinner.  This will cause you to be less hungry and therefore not as tempted to eat sugary sweets and candy offered at the party.
  • Be the last in line for buffet foods or appetizers.  Foods generally appear less appetizing once many people have picked through them.
  • Be mindful of what you are eating.  The average individual eats about 44% more calories than normal in a group setting.   Keep a mental checklist of what you have had while at the party.  If possible choose fruits and vegetables over high fat foods such as chips, cheeses, and fried items.
  • Drink water or a low-calorie beverage throughout the party.  This will cause you to feel fuller throughout the evening.
  • Focus on socializing rather than eating.  By drawing your focus away from food you will be less likely to mindlessly eat throughout the party.

What else? Do you have other tips to help you overcome the temptation to splurge on too much candy or party food? Let us know in the comments below!