Lisa Rounds Healthy Living

Is Lemon the New Miracle Weight Loss Drug?

2012-02-23T23:53:00.000-05:00

Simply put, no. We’ve all heard the talk about what lemons can do to help with weight loss. Yes, it’s true, drinking a lot of water helps people lose weight more quickly, but not through any miracle. There are many benefits to adding lemon to your water, but it’s more complicated than increasing your lemon intake to lose weight.

A popular myth about lemon juice is that it will burn or dissolve fat. “Lemon juice is a nutritious and tasty addition to meals or drinks, but does not perform miracles when it comes to reducing or burning fat.” (Source: fitday.com) Drinking a lot of water with lemon will help with weight loss in several ways, but not by dissolving fat on your plate or in your body.

Lemon juice is an effective detox for the body. It serves a liver cleanser. This detoxing not only purges your body of toxins, but it can help you curb your cravings. Not having these unhealthy cravings means you are less likely to feed your cravings in unhealthy ways. Consuming less unhealthy food=weight loss.

Additionally, lemon juice also serves as a digestive aid. It has been said that drinking a lemon tea in the morning helps a sluggish digestive system. When your body is digesting food effectively, you’re less likely to hold onto the toxins in the food you consume. Water does this naturally, but the lemon juice added to it increases the effectiveness.

Something to consider; adding lemon to your water may help you increase your water intake. Better hydration helps by increasing your digestion and detoxing, even without the lemon. The lemon seems to make it easier for a lot of people to drink more water.

People have their own reasons for adding lemon to their water. Whether it is for increased detoxing, digestive help, or craving control, getting more water into your body is a good thing for weight loss. Some say it has even helped them with appetite control, which is a big thing for a lot of people looking to lose weight. Whatever your reason, give lemon in water a try.

For more information about hydration and water consumption, read my hydration blog entry.

Cinnamon

2012-01-23T13:16:00.000-05:00

If you're like me, you didn't know cinnamon actually had health benefits. You'd sprinkle it on apples, into some dishes. etc., and all the while doing yourself a favor. There have been many studies about the benefits of cinnamon on the body. There are two different types of cinnamon sold; cinnamomum zeylanicum nees or cinnamomum cassia (L.) blume. The cinnamon commonly found in the grocery store is cinnamomum cassia. In my search, I found many different "dosage" suggestions. The most common is 1/4 teaspoon taken twice daily.

Benefits to cinnamon:

cinnamon may have a regulatory effect on blood sugar (cassia cinnamon)
cinnamon can have antioxidant effects
cinnamon can have the ability to stop medication-resistant yeast infections
cinnamon can have an anti-clotting effect on the blood
Those who combined cinnamon with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain. (study at Copenhagen University)
cinnamon can inhibit bacterial growth and food spoilage
smelling cinnamon can boost cognitive function and memory
cinnamon can fight the E. coli bacteria in unpasteurized juices
cinnamon is a source of manganese, fiber, iron, and calcium
cinnamon may improve cholesterol levels

What are the risks of taking cinnamon? (webmd.com)

Side effects. Cinnamon usually causes no side effects. Heavy use of cinnamon may irritate the mouth and lips, causing sores. In some people, it can cause an allergic reaction. Applied to the skin, it might cause redness and irritation.
Risks. Very high quantities of cassia cinnamon may be toxic, particularly in people with liver problems. Because cinnamon may lower blood sugar, people with diabetes may need to adjust their treatment if they use cinnamon supplements. People who have cancer that’s affected by hormone levels, like breast cancer, should not take cinnamon. An ingredient in some cinnamon products, coumarin, may cause liver problems. Given the lack of evidence about its safety, cinnamon -- as a treatment -- is not recommended for children or for women who are pregnant or breastfeeding.
Interactions. If you take any medicines regularly, talk to your doctor before you start using cinnamon supplements. They could interact with medicines like antibiotics, diabetes drugs, blood thinners, heart medicines, and others.

Serving Sizes

2012-01-18T10:34:00.000-05:00

"Supersize me." I don't think so! From what I've read in my research for various posts I am working on, it's just as important to be aware of how much we eat, as it is to be aware of what we eat.

We've all heard, "only eat the appropriate serving size and you won't over eat." Well just exactly how much is that? You read in a previous post about how much of your daily food intake should be of what foods. The new Choose My Plate program is extremely useful, but we need more visuals to help us understanding just how much is enough. I mean, who's going to measure everything they eat? Are you? Me either. Take a look at the chart below. Are you eating the right amount of foods?

For another really great visual go to Portion Visuals from Virgina Public Schools.

I highly recommend spending some time perusing the Choose My Plate website. The healthy eating resources are endless. Honestly, there is just too much there for me to ever share.

Sources

2012-01-18T09:21:00.001-05:00

I've decided to compile a list of the websites where I seek knowledge on living a healthy livestyle. Keep in mind, some I trust, some I just use for anecdotal information. When researching, use good judgement. Know the source of the information.

This list will be expanding as I find and use more sources I like. If you have a source you like, please let me know by commenting below.

http://goaskalice.columbia.edu/
http://health.gov/
http://www.about.com/#!/explore-topics/
http://www.choosemyplate.gov/
http://www.health.com/health/
http://www.hsph.harvard.edu/nutritionsource
http://www.mayoclinic.com/
http://www.ncbi.nlm.nih.gov/pubmed
http://www.nlm.nih.gov/medlineplus/
http://www.vdh.state.va.us/
http://www.webmd.com

Eating Right Guidelines

2012-01-12T20:04:00.000-05:00

Who remembers the four food groups? It's okay, you don't have to tell, as I know that would give a clue as to your age. Pretty easy to remember right?
   (1) meats, poultry, fish, dry beans and peas, eggs, and nuts;
   (2) dairy products, such as milk, cheese, and yogurt;
   (3) grains; and
   (4) fruits and vegetables

Then there was the pyramid. Not so easy to remember, but the graphic explained what you needed in terms of portions in relation to the other groups. I think this graphic were everywhere. You couldn't miss it.

   Look familiar?

Now, we have My Plate. If I'm reading it correctly, it's about enjoying your food with portion control. Makes sense. Oh, and the graphic changed again. Expect to see this everywhere you go...

My pre-school son has even brought home art projects around this graphic. Teaching them early, good idea. I plan on spending some time scouring through the website to learn more. www.choosemyplate.gov is a good resource. Be sure, when you check it out for yourself, you play with the "Get a personalized plan" feature. It's very cool.

Getting to know me a bit better.

2012-01-11T21:24:00.000-05:00

I'm not really sure what to write about today. I have so many things I want to learn about and share, but I just can't seem to get myself organized today. Have you ever had one of those days? Perhaps it was the unexpected snow on my car this morning, or the full moon that just passed, or...who knows? Whatever it is, I'm just feeling the need to journal instead of research and share.

This seems like a good time to share a bit about my past, present and where I want my future to go, health wise. Give my readers, those of you who aren't my mother, a chance to get to know me personally a bit more.

At age 16

As a teenager, I was relatively active. Active in that I pretty much walked everywhere I went. Well, until I got a car and license. I wasn't fat, but I felt like I was huge. Typical teenager, I suppose. As a young adult, I didn't pay much attention to my weight, until after I had my first child. I was horrified when my weight went above 200 pounds, but not motivated enough to do anything about it. Thinking back, if I had done something about it then, I might be in a different place now.

My weight went up and down from 160-200 over the next few years. I never really spent any time exercising or worrying about what I ate. At least not with any consistency. In 2003 I had another baby. My weight went back up over 200 pounds and pretty much stayed there. In 2006 I had my third child. After his birth, my weight was about 235 pounds. This was the heaviest I have ever been.

May 2011 February 2007

In 2006, I not only had my third child, but I was diagnosed with breast cancer and went through chemo and radiation. The doctors told me I would probably end up losing weight because of the chemo treatments. If I hadn't been so determined to not be sick from the chemo, which I really wasn't, this probably would have been true. After my treatments I was still in the high 220's. I was healthy in that I didn't have cancer, but I wasn't healthy with the rest of my life. I was eating unhealthy food and not getting any exercise.

At this point I wasn't happy with how thing were going with my health overall. After a long discussion about this with some close friends, I incorporated some exercise into my life. I started with Beachbody's Power 90. After some time, I added in Beachbody's Brazil Butt Lift. I worked out 6 days a week with the Beachbody programs and with kickboxing and water aerobics at the gym and got down to 179. Needless to say, I was very happy with the progress I was seeing. I was feeling better and looking better.

As things tend to happen in life, I fell off the healthy wagon. I can't pinpoint an exact reason, but I stopped working out with any regularity and stopped focusing on what I was eating. That was in mid 2010.

Since then, I have been working out on and off and eating healthy on and off. I am learning to get back to my healthy lifestyle. This blog is part of that. Learning and sharing, and having my readers keep me accountable. This is it. It's do time. I'm back to eating healthy and making smart choices with my life. The next step is rejoining a class at the gym and resuming my workouts with my Beachbody programs and maintaining regularity.

Welcome to my journey to Healthy Living.

Resolutions and Goals

2012-01-10T21:17:00.000-05:00

I have lots planned for 2012. Lots I want to do, share, and accomplish. I think the easiest way to share my resolutions and goals is to simply put together a list. So, here goes...

Keep up with this blog
Learn something new everyday
Push myself out of my comfort zone
Eat a little bit healthier than the day before
Exercise at least 30 minutes, 5-6 days a week
Be an Emerald Beachbody coach by Jan 30th
Have an Emerald coach under me by March 15th
Connect with friends more often
Read more
Take care of my feet (for my mom)

Do you make resolutions this year? It's ten days into the new year, have you stuck to them?

Pizza anyone?

2012-01-09T20:21:00.000-05:00

I am a big fan of sloppy, topping loaded, extra cheesy pizza. I'm sure you can picture it: thin crust, topping and grease dripping off, long strings of cheese... I'm making myself hungry just thinking about it. Mmm... so good! Anyway, that kind of pizza is not at all good for you. I believe my dad would call something like that "heart attack on a plate." All that cheese, grease, and meat toppings... there I go again, getting off track.

There are fun and healthy alternatives to this yummy pile of toppings. I've tried to play with my food to keep amazing flavors and make it healthier. I think I've found some winners.While I will share some favorite recipes with you, you should know, my all time favorite pizzas have been simply thrown together with no plan.

I like using spinach, flax seed or other whole grain wraps instead of pizza dough, but you can certainly find a recipe that suits you. The wraps are healthy, and low in calories, and give me that thin crust that I like so much. My toppings and sauces vary, but I always put a layer of fresh spinach over whatever sauce I use, and under my cheese. I like a thick layer of spinach because it not only adds some substance to the pizza, but it adds flavor and nutrition.

Cheese, or as my mother would say, "Behold." (I'm sure you remember those 'Behold the power of cheese.' commercials.) Choose quality cheese that will add lots of flavor (and calcium and protein) with very little used. Personally, I don't eat a whole lot of dairy anymore, I just don't like the way I feel when I eat too much, so instead of real cheese, I use Veggie Shreds. I can pile it on and not worry so much about fat content.

Spinach, pineapple, green pepper, and lite tomato sauce.

Pineapple, spinach, lite tomato sauce, and Veggie Shreds
before hitting the oven.

Speaking of vegies, pile 'em high! Be creative and mix 'em up. Heck, add some fruit too, while you're at it. My favorite is pineapple and spinach. YUM!

I don't want to give up my meat, so I have made healthier choices about what I put on my pizza. Have you tried chicken sausage yet? You have got to try this stuff! It is available in a variety of yummy flavor options. You can really go to town on your pizza with Chipotle Chorizo with Mango and Adobo or Spinach and Feta, or even buffalo style. Go check out http://www.alfrescoallnatural.com/dinner-fully-cooked-chicken-sausage.aspx for more options. Trust me, once you try this stuff, you'll love it!

Want different yummy recipes? Check out these websites. You're sure to find something to please everyone in your family.

http://www.myrecipes.com/healthy-diet/healthy-pizza-recipes-10000001827898/
http://www.eatingwell.com/recipes_menus/collections/healthy_pizza_recipes
http://www.healthypizza-recipes.com/
http://www.cookinglight.com/food/recipe-finder/healthy-pizza-recipes-00412000072965/
http://www.health.com/health/gallery/0,,20419726,00.html

My final words: Use fresh ingredients. Spinach on everything. Full flavor or veggie cheese. Low fat meats, such as chicken sausage. Enjoy!

Dry Skin: Caring for Your Feet

2012-01-05T22:52:00.000-05:00

My mother is always after me to take better care of my feet. I have terribly dry and cracked feet. They are horrible and honestly, it's my own fault. My mother is right, I don't take good care of my feet. When I was pregnant with my third child, I couldn't reach my feet. My mother was staying with me for a few days and offered me a pedicure. She prettied up my feet, which was no small feat. (A little pun for my Dad.) It took her a really long time to exfoliate with a pumice stone. It felt so good when she was done. I did my best, okay maybe not my best, to keep up with it. I'm sure you could guess that it didn't take long for me to give up with the moisturizing of my feet. Every once in a while I get back to it. Usually after my mother gets a peek at how horrible my feet look.

It's time to give it another round, and this time stick with it. I'm going to take you along with me on my journey to get my feet in good shape. I mean, I'm getting the rest of me into shape, why not take care of my feet? Hear that Mom? I'm going to take care of my feet, just like you keep telling me to.

Here are some things I learned in my quest to find the best way to care for my feet:

Soaking: About.com has great tips and recipes for foot soaks in their article about giving yourself a professional pedicure. (http://beauty.about.com/od/perfectnails/ss/pedicure101_3.htm) Did you know milk is good to loosen dead skin? Me either. It has always felt good to soak my feet in a warm bath. The warm moisture is relaxing and helps soften rough dry skin, getting it ready for that trusty pumice stone (or other "tool" mentioned below.

Exfoliating: I have always thought a pumice stone was a good way to exfoliate my feet, and it is. I have discovered through my reading that it may not be the easiest way. Someone who posted on instructables.com suggests a wood rasp and painter's sanding sponge. It sounds extreme to me too, but I'm trying it. I'll let you know what I think in a future post. Other ways to exfoliate you feet include foot scrubs and exfoliating creams.

Moisturizing:
I've pretty much already been over moisturizers in my previous post. There are only a few things to add for your feet. Use a deep-moisture cream moisturizer right after you exfoliate, then cover your feet.Moisturize again after your shower and before bed. Look for a foot cream that contains salicylic acid, lactic acid or urea -- all of which work great on super-dry skin [source: Guglielmetti]. Some creams have extra ingredients such as shea butter, beeswax or coconut oil that boost the moisturizing effect. (http://health.howstuffworks.com/skin-care/moisturizing/basics/moisturize-feet1.htm)

Nails: When cutting your nails, keep them at a moderate length and cut straight across. Use clean nail cutters, taking your time. Put Vaseline or something similar over your cuticles at night. It will help to soften them and loosen them from the nail. Don't forget the pretty polish. You've got your nails all cleaned up, you may as well dress them up.

Foot ailments:
Toenail fungus is no fun and hard to treat. Of everything I've read in my research, I think webmd.com is not only the most reliable, it's also the most simply stated. So, rather than trying to restate what they said...

"How Is Nail Fungus Treated? Treatment for a nail fungus may include topical creams or oral medications (antifungal drugs), but topical antifungal drugs likely won't cure the infection. Rarely, surgery may be required. Removal of the infected nail can be performed to permit direct application of a topical antifungal. Oral drugs, such as terbinfine, can cure about 50% of nail fungus infections.

Toenail infections are more difficult to treat than fingernail infections because the toenail grows more slowly. In addition, a damp, warm environment of a shoe or boot can encourage fungal growth.

To prevent getting a nail fungus infection:

Avoid walking barefoot in public areas, such as locker rooms
Keep the inside of your shoes dry and change your socks frequently (100% cotton socks are recommended)
Wear proper fitting shoes (shoes with a wide toe area and ones that don't press your toes)
Use absorbent or antifungal powder"

Source: http://www.webmd.com/healthy-beauty/nail-problems

One final thought... I have been thinking about the About.com article I mentioned above. I think I'm going to give it a try. In future posts, I'll post before and after pictures. I'm sure if I do all this, the next time my mother sees my feet, she'll be pleased.

Dry Skin; Part Three: Moisturizers

2012-01-04T21:47:00.000-05:00

Hydrating from the inside is just as important for your skin as hydrating from the inside. It's key to lock in the moisture, create a barrier.

So just who should moisturize? Everyone. It doesn't matter your skin type, your need to protect your skin. I know what you're thinking, "but, I have oily skin, I don't want to make it worse." Oily skin does not mean you have hydrated skin. I think That Cool Broad said it perfectly, "When your skin is dry, your glands produce more oil to coat and protect it. So if you have oily skin and refrain from moisturizing, you could be making the situation worse. The glands will work harder to produce more oil, which will result in more shine. By moisturizing your skin every day, you are protecting your skin and minimizing oil secretion." (http://www.thatcoolbroad.com/2008/03/31/beautiful-skin-part-2-hydration)

Moisturizing will make skin look plumper, healthier and smoother, and if we're lucky younger. It's said that when skin is moisturized properly it tends to age slower than skin that isn't moisturized on a regular basis. "Also, as we age, our skin becomes less effective at regulating the skin’s water balance, so it becomes even more important to include moisturization in our daily routine." (http://www.thatcoolbroad.com/2008/03/31/beautiful-skin-part-2-hydration)

There are a few things to remember before you starting pouring on the moisturizer:

Know your skin type. Choosing the right moisturizer will ensure you get the best results.
Make sure you choose a moisturizer with sunscreen. Protecting your skin, especially the skin on your face, will help slow drying and aging.
Don't forget to exfoliate your skin a few times a month. It is important to remove the dry, flaky outer layers of skin.
Choose moisturizers that contain natural oils. (I like cocoa butter, but jojoba and avocado work well too.) Natural oils will create that barrier I mentioned earlier, helping your skin maintain hydration.
Moisturize regularly throughout the day will ensure you keep that barrier in place.
The best time to use moisturizer is while your skin is damp. The moisture from showering or washing your hands will be locked in.

I started to smooth on a fragrance free moisturizer everyday when I started to write this series a few days ago. I've already noticed the difference. My skin is softer and I feel better "wearing" it. Give it a try and see if you feel a difference.

Dry Skin; Part Two: Hydration

2012-01-03T23:10:00.001-05:00

Before I begin, let me just remind you that I am merely sharing what I have read in various reliable places on the internet. I am not a nutritionist, doctor, or expert of any kind.

According to SmartSkinCare.com “Moisturizing from the inside means keeping the body well hydrated. When dehydrated, the body preserves the water supply to critical organs, such as the brain and the heart, but “cuts off water” to peripheral organs such as skin. Therefore, keeping the body well hydrated is an important part of keeping your skin well moisturized. Adequate fluid intake is key. However, just as important is to avoid foods and beverages that cause excess water loss."

Anyone who knows me will tell you that I'm a nut when it comes to preaching hydration. I have seen my daughter at a year old admitted into the pediatric unit of a hospital because she was so sick she became dehydrated. I have been given IV fluids on the side of the road during a charity walk (Thank you, Nurse Frankie!) because I had a stomach bug and didn't take in enough fluids. While these are extreme cases of dehydration, when you get chapped lips or dry skin, you are likely not getting enough water in your diet. Isn't dry skin what we are trying to avoid? Of course it is.

Over the years there has been a lot of talk about how much water a person is supposed to drink daily. We've heard eight glasses a day, drink when you're thirsty, drink before you get thirsty... no wonder we're so confused about it. About.com has even created a hydration calculator to help its readers determine how much water to take in daily. You can find it at http://nutrition.about.com/library/blwatercalculator.htm.

I can't give anymore of a definitive answer, especially since I'm not a nutritionist or doctor. What I can say, based on what I've read, is that if you are thirsty, you're dehydrating, so go drink some water.

Now to the point: what will hydration do for your skin? Hydrated skin will "snap back" quicker, can make you look more youthful, and can appear more soft and glowing. Now who doesn't want all that?

In addition to hydrating from the outside, it is also important to hydrate skin from the outside. Check back for Dry Skin; Part Three: Moisturizers.

Dry Skin; Part One: Causes

2012-01-02T22:17:00.000-05:00

I hate winter. I have for a long time. I hate the temperature, I hate the snow, and I hate how the air drys out my skin. I'm sure you know the feeling, like you're skin is on too tight. Well, let me tell you what, I'm fixing it. It's time to take better care of my skin. What does that mean exactly, aside from making my mother happy? Lotions, potions, and hydration... of course.

I guess the best place to start is with some research. With the internet at my fingertips, that's the easy part. What causes dry skin? Here's what the Mayo Clinic has to say about it:

"Though most cases of dry skin (xerosis) are caused by environmental exposures, certain diseases also can significantly alter the function and appearance of your skin. Potential causes of dry skin include:

Weather. In general, your skin is driest in winter, when temperatures and humidity levels plummet. Winter conditions also tend to make many existing skin conditions worse. But the reverse may be true if you live in desert regions, where temperatures can soar, but humidity levels remain low.
Central heating and air conditioning. Central air and heating, wood-burning stoves, space heaters, and fireplaces all reduce humidity and dry your skin.
Hot baths and showers. Frequent showering or bathing, especially if you like the water hot and your baths long, breaks down the lipid barriers in your skin. So does frequent swimming, particularly in heavily chlorinated pools.
Harsh soaps and detergents. Many popular soaps and detergents strip lipids and water from your skin. Deodorant and antibacterial soaps are usually the most damaging, as are many shampoos that dry out your scalp.
Sun exposure. Like all types of heat, the sun dries your skin. Yet damage from ultraviolet (UV) radiation penetrates far beyond the top layer of skin (epidermis). The most significant damage occurs deep in the dermis, where collagen and elastin fibers break down much more quickly than they should, leading to deep wrinkles and loose, sagging skin (solar elastosis). Sun-damaged skin may have the appearance of dry skin.
Atopic dermatitis. This is one of the more common types of eczema, and those affected have more sensitive and drier skin. Many persons with mild eczema confuse this skin condition with excessive dryness. Areas commonly affected include the face, sides of the neck, and fold areas around the elbows, wrists, knees and ankles.
Psoriasis. This skin condition is marked by a rapid buildup of rough, dry, dead skin cells that form thick scales.
Thyroid disorders. Hypothyroidism, a condition that occurs when your thyroid produces too little thyroid hormones, reduces the activity of your sweat and oil glands, leading to rough, dry skin."

Source: http://www.mayoclinic.com/health/dry-skin/DS00560/DSECTION=causes

Some causes of dry skin we can't control, but why not do something about what we can control? In the next few posts, I will share what I found for achieving and maintaining healthy skin. In short, I'm going to confirm and follow my mother's advice.

Me

2012-01-02T00:39:00.000-05:00

This photo was taken in September of 2011.

A New Year, A New Start

2012-01-02T00:30:00.000-05:00

How many people have said, "this is the year I make a new start on..." at the start of the new year? I know I have. Probably every year since I knew what resolutions were. Well, I'm doing it again. One difference, this year I'm going public. Posting a blog will keep me accountable, and if all goes well, we'll all get something out of what I decide to share. Wish me luck!

Healthy Tips for Planning a Healthy Diet and Sticking to It

2011-08-24T13:23:00.000-04:00

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

FROM:

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

9 Ways to Eat Healthily (and Cheaply)

2011-08-21T11:37:00.000-04:00

By Joe Wilkes
From Beachbody.com

By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—a.k.a. junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.

Other studies have shown similar findings. While the income percentage that Americans spend on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, declining junk-food costs, and rising obesity rates. If you've priced out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted to go to the dark side—especially if your budget is shrinking more than your waistline.

It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.

1.) 'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the richness of flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.

2.) The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, but in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.

3.) Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods—although you can sometimes find good coupons for canned and frozen produce.

4.) Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.

5.) Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. (It's also worth checking out what your state defines as organic.) Organic food is great, but if you're trying to save money, traditionally grown food isn't essentially less nutritious than organic; it just may require a little more scrubbing.

6.) Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!

7.) Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.

8.) Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.

9.) Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and a fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.

Welcome

2011-08-15T23:20:00.001-04:00

Thank you for joining me on my journey to get my life healthy. I hope what I share can help you get your life healthy too.