That’s
the slogan for this year’s Academy of Nutrition & Dietetics’ (AND)
National Nutrition Month celebration – essentially, know what’s best for you.
Know that there is an all-you-eat buffet of fad diets out there to
choose from, none of which will fill you up and most of which do more
harm than good. Know that it takes a little bit of experimenting,
mindfulness and taste-testing to really know what kind of dietary habit
fits your body and health needs!
Think
about cars – some run at 20 miles per gallon while others are more
efficiently near 40 (mpg), some require diesel and some premium gas, and
the more wear we put them through the more TLC they need! The only
thing that never changes is that they all need fuel to keep going.
No matter what type of fuel choices you make for your health, here are five basic tips to keep in mind:
1. Aim to eat a balance of carbohydrates, protein and healthy fats
to keep all bodily systems happy! Each nutrient plays a crucial role in
every system – digestive, respiratory, cardiovascular, etc. – and we
don’t function well when any of them are missing. Any diet that severely
reduces or eliminates one of the three is raising a red flag!
2. Eat fruits and vegetables every day – they should be part of each meal in some way! Simple as that.
3. Eat a variety of foods, vs.
the same things for meals and snacks each day. This helps ensure that
you get a variety of nutrients (vitamins and minerals), too!
4. Eat foods for what they have, not what’s been removed. Foods that are not as healthy for us are those that have to boast things like “sugar-free!”, “low-fat!”, etc. Foods that are
healthy for our bodies are those that naturally have nutrients, and
haven’t had things removed or added (i.e. food in its most natural
form). Eat more things from the ground, less from the factory’s conveyer
belt.
5. Control your portions. It’s true that a healthy diet can still have a few indulgences, in moderation.
That last part is what most people have trouble with, and it adds up
quickly! Portion out each meal, snack and dessert and try to stick to
one serving of foods. For basic serving size references, read the USDA’s tips here.
----
Keep
in mind that changes to our eating habits and patterns can take a few
weeks to feel “normal”. Use this National Nutrition Month celebration to
take a look at your diet and try out the tips outlined above!
Monday, March 4, 2013
Monday, February 25, 2013
Don't Sweat the Small Stuff! Your Health Will Thank You.
As Heart Health month comes to a close, we have one last tip for you to reduce your heart disease risk: stress less!
Today’s world is filled with stress-inducing situations, such as work,
traffic, lack of sleep, or death of a loved one, just to name a few.
Stress is taxing on your heart and overall health. People who are
chronically stressed have a 27% greater chance of having a heart attack
than those who are not. Stress has also been found to increase risk of
stroke, fuel cancer, shrink the brain, weaken the immune system, and
cause depression. The next time you are feeling frazzled try one of
these strategies to calm your mind and improve your health!
Sources:
Stress Can Increase Your Risk for Heart Disease, University of Rochester Medical Center
Defusing the mental and emotional pressures that take a toll on cardiac health, Chicago Tribune
Stress Health Effects: 10 Scary Things It’s Doing to Your Body, Huffington Post
1. Laugh!
According to researchers at the University of Maryland, blood vessels
dilate by 22% during laughter, increasing blood flow, and decreasing
blood pressure.
2. Be active!
Just 30 minutes of moderate intensity exercise each day can fight the
effects of chronic stress. Not only does regular exercise decrease risk
factors for heart disease, it also reduced the physical response to
stress by returning the heart rate to normal quicker than in those who
do not exercise.
3. Stay positive!
Having a negative outlook always makes a situation more difficult to
get through. Look on the bright side and you will be feeling better in
no time.
4. Relax!
Set aside some time each day to take time to yourself to do something
you enjoy, whether it is talking with friends, walking the dog, or
reading a book.
5. Eat a healthy snack. By keeping your body well nourished, you will feel more energized and be able to think more clearly.
6. Get enough sleep.
Eating a balanced diet is not the only way to keep your mind and body
fueled. Getting an adequate amount of sleep each night will help you
start your day on the right foot and keep you going throughout the day.
Sources:
Stress Can Increase Your Risk for Heart Disease, University of Rochester Medical Center
Defusing the mental and emotional pressures that take a toll on cardiac health, Chicago Tribune
Stress Health Effects: 10 Scary Things It’s Doing to Your Body, Huffington Post
Monday, February 11, 2013
Heart-Healthy: Pistachio-Crusted Tuna Steaks
When
it comes to seafood heart-healthy eating is usually associated with
omega-3 rich salmon, but other cold-water fish such as tuna, sardines
and trout are also great sources of the essential fatty acid. These fish
contain two types of omega 3 fatty acids called DHA and EPA. Both
types of omega 3s help to increase good cholesterol in the body, as well
as reduce plaque buildup and artery clogging triglycerides. All
factors leading to a stronger, healthier heart!
This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice. Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!
Pistachio-Crusted Tuna Steaks
Serves 4
1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil
Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.
Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg
This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice. Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!
Pistachio-Crusted Tuna Steaks
Serves 4
1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil
Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.
Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg
Heart-Healthy: Pistachio-Crusted Tuna Steaks
When
it comes to seafood heart-healthy eating is usually associated with
omega-3 rich salmon, but other cold-water fish such as tuna, sardines
and trout are also great sources of the essential fatty acid. These fish
contain two types of omega 3 fatty acids called DHA and EPA. Both
types of omega 3s help to increase good cholesterol in the body, as well
as reduce plaque buildup and artery clogging triglycerides. All
factors leading to a stronger, healthier heart!
This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice. Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!
Pistachio-Crusted Tuna Steaks
Serves 4
1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil
Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.
Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg
This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice. Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!
Pistachio-Crusted Tuna Steaks
Serves 4
1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil
Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.
Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg
Monday, February 4, 2013
Webinar: Sweet Swap! Have Your Cake & Eat It, Too
Sweet Swap (February 2013) 
Have Your Cake And Eat It, Too
It's easy to let our sweet tooth's get the best of us! Recipes are loaded with calories and fat, making it difficult to indulge without the guilt. You'll be surprised at how easy (and tasty) "lighter" baking can be!
In this month's webinar we'll discuss healthy baking ingredient alternatives and how to incorporate them into your recipes. We'll share some tips for guilt-free indulgence and provide you with a few recipes that will give you a taste for healthy baking!
Watch the Webinar
Have Your Cake And Eat It, Too
It's easy to let our sweet tooth's get the best of us! Recipes are loaded with calories and fat, making it difficult to indulge without the guilt. You'll be surprised at how easy (and tasty) "lighter" baking can be!
In this month's webinar we'll discuss healthy baking ingredient alternatives and how to incorporate them into your recipes. We'll share some tips for guilt-free indulgence and provide you with a few recipes that will give you a taste for healthy baking!
Watch the Webinar
Tuesday, January 22, 2013
Designing Your Workspace around YOU
The
daily demands and stresses at the office leave us counting down the
minutes until 5pm (and often later!). Fatigue and unproductivity set in
and disable our ability to focus and feel efficient. It may be time to
evaluate our workspace layout, habits, and whether/not our space
promotes comfort and efficiency, two key factors for a healthy work
environment. This is known as ergonomics.
While sitting at a desk seems relatively stress-free on our bodies, the truth is we may be putting ourselves at risk for repetitive motion injuries (RMI). RMI results from repeated activities and motions performed regularly at the office. If the majority of your time at work or at home is spent sitting and/or on a computer, the following tips will help you to revamp your space and adopt healthy desk behaviors, which your mind and body will thank you for!
For more info and ideas visit: OSHA.gov 's E-tools.
While sitting at a desk seems relatively stress-free on our bodies, the truth is we may be putting ourselves at risk for repetitive motion injuries (RMI). RMI results from repeated activities and motions performed regularly at the office. If the majority of your time at work or at home is spent sitting and/or on a computer, the following tips will help you to revamp your space and adopt healthy desk behaviors, which your mind and body will thank you for!
1. Proper Posture:Keep
your entire body in alignment while sitting in your chair. Avoid the
slouch position or other awkward sitting positions that can promote back
pain. Ensure that your feet rest comfortably on the floor and if
necessary use a footrest to provide support.
a. Strive for straight, rather than bent, wrists when typing or working in your space.
b. If
you use the phone frequently, and for long periods of time, try using a
headset to avoid your neck being in a bent position while on the phone.
c. Remember to relax your body to avoid muscle tension!
2. Enlightening Vision: Eyestrain
is characterized by headaches, blurring, tightness, and other
discomforting symptoms. It can be caused by glares from the computer
screens, readability of the words on the screen, and/or the contrast
between the screen and surrounding space.
a. To
avoid these symptoms, try the 20-20-20 rule! Every 20 minutes, take 20
seconds, to look at something 20 feet away. This will give your eyes the
rest they deserve to avoid eyestrain.
3. Perfect the Layout: The
arrangement of your work space can enhance efficiency and ease the
tension on your body by not having to bend and twist to find the things
you need! The first step to creating an efficient workspace is to keep
the items that you use frequently close to your central area and within
reach.
a. If relevant, position your computer monitor so that it aligns directly with your chair.
b. Avoid excessive clutter which can inhibit efficiency and organization.
4. Pause, then Break! Short breaks throughout the day give your body, muscles, and mind time to recover from the fatigue of prolonged sitting.
a. Trying taking 2 minutes every half hour to relive the stress from your body. Use the time to get up and move!
b. Stand, take a quick walk, and/or stretch! Here are ideas to get you stretching!
Monday, January 14, 2013
Motivating Movement for Fitness Resolutions!
The
New Year is here and many of our resolutions focus on becoming more fit
in 2013. Motivation and determination to do so peak towards the
beginning of the New Year, but staying motivated is the key to
sustaining a “conquer all” attitude and mastering your fitness
resolutions! Here are some tips to help tackle your resolutions and keep
that drive soaring throughout the New Year.
1. Set realistic goals:Exercise goals don’t follow a one-size-fits-all approach! Aim to challenge yourself but keep your starting physical activity level in mind and know what will be manageable for you. Setting realistic goals can help you remain motivated; unrealistic goals can lead to frustration, disappointment, and/or abandoned resolutions.
2. Check-in on goals:By tracking whether or not you’re meeting your goals, you will able to celebrate your successes and evaluate for improvements. Try keeping a resolution calendar with dates to check-in on your goals and journal your progress. There are also many apps, like MapMyFitness, which help keep you accountable! Or create your own personal board that showcases your goals and accomplishments as an everyday reminder of what you’re working towards!
3. Vary the routine:Using the same machines, following the same workout, and/or listening to the same music can quickly leave you feeling bored, unmotivated, and uninspired! Taking new-to-you fitness classes, using workout DVDs, dancing/Zumba, or participating in a local sport league are just a few ways to liven up your workout routine. Need some ideas? Try these trendy fitness ideas:
4. Have a support buddy:Whether
it’s a listening ear, a push to go to the gym, or a reminder of why
your goals are important to you, a support person can truly help you
reach your goals. It’s a bonus if they double as a work-out buddy!
Sources:
American College of Sports and Medicine: Worldwide Survey of Fitness Trends for 2013
1. Set realistic goals:Exercise goals don’t follow a one-size-fits-all approach! Aim to challenge yourself but keep your starting physical activity level in mind and know what will be manageable for you. Setting realistic goals can help you remain motivated; unrealistic goals can lead to frustration, disappointment, and/or abandoned resolutions.
2. Check-in on goals:By tracking whether or not you’re meeting your goals, you will able to celebrate your successes and evaluate for improvements. Try keeping a resolution calendar with dates to check-in on your goals and journal your progress. There are also many apps, like MapMyFitness, which help keep you accountable! Or create your own personal board that showcases your goals and accomplishments as an everyday reminder of what you’re working towards!
3. Vary the routine:Using the same machines, following the same workout, and/or listening to the same music can quickly leave you feeling bored, unmotivated, and uninspired! Taking new-to-you fitness classes, using workout DVDs, dancing/Zumba, or participating in a local sport league are just a few ways to liven up your workout routine. Need some ideas? Try these trendy fitness ideas:
· Online classes: pre-recorded classes will allow for an intense workout on your own time and in the convenience of your home!
· Body-weight training (push-ups, sit-ups, etc): use your own body weight as resistance. It’s a cheap way to reach your goals!
· Apps: an easy way to choose from a variety of workouts!
o Nike Training Club: Workouts that focus on helping you become lean, toned, and strong. Also incorporates cardio.
o Vitogo: Your own personal trainer plus workouts that are tailored just for you!
If you need an extra boost of motivation, the website Pinterestoffers
fitness quotes and other fitness ideas to get you going again! If it
becomes difficult at times, don’t get discouraged! Just remember your
goals, get back on track, and keep working hard!
American College of Sports and Medicine: Worldwide Survey of Fitness Trends for 2013
Huffington Post: Health Trends 2013: What To Expect
Monday, January 7, 2013
Reset: Citrus & Brussels Sprout Salad
After
a few weeks of holiday celebrations and indulgences, there are quite a
few of us looking to press the “reset” button. We’re looking to
resolutions for motivation to exercise, sleep for the coveted eight
hours and eat meals full of everything on the “best foods for you!”
lists.
This salad hits the spot; citrus fruits and leafy brussels sprouts provide an immune-boosting punch of vitamin C plus an overdose (a lot of a good thing!) of vitamin K, while the dressing along with creamy avocadoes give you a healthy anti-inflammatory omega-3 (fat) fix.
Add this to the list of benefits: a salad that is gluten-, dairy- and nut-free and vegan-friendly (all the while, still full of flavor!).
Brussels Sprouts with Citrus, Avocado & Pumpkin Seeds
Serves 6
1 tsp lemon zest
1 1/2 tbsp lemon juice
1/2 tsp Dijon mustard
3 Tbsp extra-virgin olive oil
Salt/pepper to taste
1 lb brussels sprouts, trimmed, leaves separated
2 tbsp pumpkin seeds, toasted
1 avocado, sliced
1 red grapefruit OR blood red orange, peeled & sliced
In a small bowl, whisk together lemon zest, lemon juice and mustard. Gradually add oil, continuing to whisk and emulsify – season with salt/pepper to taste.
Toss lemon dressing with brussels sprout leaves and pumpkin seeds. Stir in avocado and citrus slices; season to taste.
Recipe: Whole Living Magazine, November 2012
Nutrition facts per serving:
Calories: 180 Fat: 13g (Sat. fat: 2g) Carbohydrate: 13g Protein: 4g Fiber: 4g Cholesterol: 0mg Sodium: 170 mg
This salad hits the spot; citrus fruits and leafy brussels sprouts provide an immune-boosting punch of vitamin C plus an overdose (a lot of a good thing!) of vitamin K, while the dressing along with creamy avocadoes give you a healthy anti-inflammatory omega-3 (fat) fix.
Add this to the list of benefits: a salad that is gluten-, dairy- and nut-free and vegan-friendly (all the while, still full of flavor!).
Brussels Sprouts with Citrus, Avocado & Pumpkin Seeds
Serves 6
1 tsp lemon zest
1 1/2 tbsp lemon juice
1/2 tsp Dijon mustard
3 Tbsp extra-virgin olive oil
Salt/pepper to taste
1 lb brussels sprouts, trimmed, leaves separated
2 tbsp pumpkin seeds, toasted
1 avocado, sliced
1 red grapefruit OR blood red orange, peeled & sliced
In a small bowl, whisk together lemon zest, lemon juice and mustard. Gradually add oil, continuing to whisk and emulsify – season with salt/pepper to taste.
Toss lemon dressing with brussels sprout leaves and pumpkin seeds. Stir in avocado and citrus slices; season to taste.
Recipe: Whole Living Magazine, November 2012
Nutrition facts per serving:
Calories: 180 Fat: 13g (Sat. fat: 2g) Carbohydrate: 13g Protein: 4g Fiber: 4g Cholesterol: 0mg Sodium: 170 mg
Thursday, January 3, 2013
Make Every Day Better - Happy New Year!
Every
day you are an older and wiser version of yourself; it’s up to you
whether not each new day is better or worse than the one before it, but
it can never be the same. Tuesday – a day of the week that is
otherwise pretty insignificant and part of the routine – marked the
beginning of a whole new year. Most people are making resolutions and
goals and ideas for what they want to accomplish, as they see a clean
slate and fresh opportunities.
Here are some question for you to think about as you address this fresh round of 365 days ahead. Use these, and your unique answers, to make each day better, creating your best year yet:
-What top five things do you value most in your life?
-What is your greatest strength? How do you demonstrate/use it?
-How old would you be if you didn’t know how old you are (i.e. age is just a number!)?
-What are you avoiding?
-What are you passionate about?
-What are you learning?
-What/who are you teaching?
-What have you committed to?
-What do you wish you had more time for?
-What clutter can you remove?
-What worries you? Why?
-What excites you? Why?
-What do you hope to accomplish this year? Why?
-What is the one BIG thing you’re ready to do in 2013?
Take these questions with you as you plan out the year in your own way – day by day, week by week or month by month. Feel free to share some of your big goals and other questions you use to identify what’s worth working towards for you in this new year!
Source: Tiny Buddha – 28 Powerful Questions for a Happy Life
Here are some question for you to think about as you address this fresh round of 365 days ahead. Use these, and your unique answers, to make each day better, creating your best year yet:
-What top five things do you value most in your life?
-What is your greatest strength? How do you demonstrate/use it?
-How old would you be if you didn’t know how old you are (i.e. age is just a number!)?
-What are you avoiding?
-What are you passionate about?
-What are you learning?
-What/who are you teaching?
-What have you committed to?
-What do you wish you had more time for?
-What clutter can you remove?
-What worries you? Why?
-What excites you? Why?
-What do you hope to accomplish this year? Why?
-What is the one BIG thing you’re ready to do in 2013?
Take these questions with you as you plan out the year in your own way – day by day, week by week or month by month. Feel free to share some of your big goals and other questions you use to identify what’s worth working towards for you in this new year!
Source: Tiny Buddha – 28 Powerful Questions for a Happy Life
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