Happy Thanksgiving to you and your family! Tis the season to give thanks for our many blessings. As I get ready for the fun, family-filled day ahead of me, I am thankful for a previous post that encourages a focus of family, friends, physical activity, and good food in moderation over the holidays. Seems like a simple plan, but wait until you are staring down the never-ending buffet of home-made temptations. Here are some tips to help keep you on track: Drinks If you consume alcohol and/or sugary drinks, limit yourself to one. Egg nog with heavy cream, sugar, and
It is almost impossible not to eat out, but if you are watching what you eat, don’t worry, there are still some healthy options out there for you in a world where the fast food industry is growing rapidly. Rarely is it healthy to consume a meal that is of low nutritional value and high in Trans fats, saturated fats, sodium, and calories, but there are ways to make healthier choices when eating out! Some quick tips when it comes to eating out are to make careful menu selections, drink water with your meal, “undress” your food by special ordering
Halloween is upon us. Whether you’re walking door-to-door for neighborhood hospitality or doing the Transylvanian twist at a party this year, I am haunted by an earlier post that offers recommendations for healthier treats and reminds us to snack in moderation. With a little over a week until the trick-or-treaters show up at your door step, you’ve probably started to think about making the trip to the grocery store to buy bags of candy. Or, if you’re like me you’ll be making a second trip to the store because your family already ate the candy that you bought to hand out!
Did you know that pumpkins are at their peak in October? You may have noticed the pumpkin patches that have popped up in your neighborhood or in your local market. A previous post pops to mind with the various (and yummy!) ways to incorporate pumpkin into your healthy eating habits. My first experience eating pumpkin other than in breads, desserts, and pumpkin soup, was having it grilled with a little bit of olive oil and balsamic vinegar drizzled on top. Oh my goodness, it was heavenly. It made me realize that there was much more to pumpkin than I had realized.
High-risk situations such as increased work hours, periods of stress, or even bad weather have the potential to cause even the most committed exerciser or healthy eater to slip back into unhealthy habits. It’s important to think about the situations, events, people, thoughts, and feelings that may keep you from achieving or maintaining your goals. Once you identify high risk situations, you can build a plan to deal with them in positive and helpful ways. As the saying goes, “When the going gets tough, the tough get going!” Below are some challenging situations that people often face when making changes
In a previous post we discussed the relationship between cardiorespiratory fitness (CRF) level and future risk of dying from heart failure (HF)1. Specifically, higher levels of CRF significantly decreased the risk of HF death in a group of nearly 45,000 men who were followed for an average of 20 years. In two other posts, one in 2013 and one earlier this year, we wrote about some of the cardiovascular and mental health benefits of increased dietary intake of omega-3 fatty acids. Omega-3’s are commonly known as fish oils, but are also found in plant-based foods such as walnuts. The most
Today is the NFL season opener between the reigning Super Bowl Champion Seattle Seahawks and the Green Bay Packers. Football season brings fun and excitement but it also brings hours of sitting and lots of food and drinks, which can pose a challenge to our weight loss or weight maintenance efforts. Let’s revisit some tips we have posted in the past that hopefully will help you to engage in healthy behaviors while allowing you to enjoy the greatness that football season is! Schedule a time to be active. No, jumping up in excitement and then sitting back down doesn’t count—well maybe
Can eating too much sugar cause diabetes? It is widely accepted that eating too much of any food (sugar included) causes you to gain weight which in turn can lead to obesity which, yes, is a predisposition to diabetes. I’m reminded of a recent study that provides evidence that there may be a direct and independent link between sugar and diabetes. Researchers looked at food availability in 175 countries and after controlling for a large number of factors—other food types including fiber, meats, fruits, oils, cereals; total calories; overweight and obesity; aging; urbanization; income; physical activity; tobacco use; alcohol use—an
Can you believe it’s already August? Time to trade the flip flops and swimwear for back packs and lunch boxes! Great summer memories have been made and now it’s time to go back to school. I’m reminded of an earlier post about calorie density that can help parents prepare healthy (and yummy) lunches for their favorite students! Energy balance is all about managing the calories we take in (food and beverages) and the calories we burn off with daily energy needs and physical activity. Increasing physical activity to 60 minutes or more each day is key to increasing the ‘calories
For years, many women have limited or avoided eating fish during pregnancy or feeding it to their young children. Their concern—mercury—which in high enough levels has the potential to damage their developing nervous systems. And in fact, in 2004, the U.S. Food and Drug Administration and the U.S. Environmental Protection Agency issued recommendations stating maximum amounts of fish that pregnant women and young children should be limited to, but at the time, did not promote a minimum amount that should be consumed. Research over the past 10 years, has overwhelmingly highlighted the importance of “appropriate” amounts of fish in the