Sneaky Ways to Eat More Fruits and Vegetables

Karen

February 2, 2018

Only 25% of Americans get the daily recommended amount of fruits and vegetables. The American Heart Association recommends eating eight or more fruit and vegetable servings every day. Even for those who like eating vegetables, it can be hard to get in all of those servings. Yet, increasing your fruit and vegetable consumption has many health benefits, including reducing inflammation, controlling blood pressure and aiding in weight loss.

Here are some easy and sneaky ways to add fruits and/or vegetables to every meal:

Pump up your morning oatmeal

Add fruit to oatmeal for a sweet and tasty boost. Bananas, berries, or apples all blend well with hearty oatmeal. Not a fan of sweet breakfasts? Make a savory oatmeal and add vegetables such as squash, carrots, or even spinach and tomatoes, along with a little cheese for added flavor!

Add veggies to your eggs

Whether you’re making scrambled eggs, a frittata, or egg cups, vegetables make a tasty and nutritious addition. The added veggies also boost fiber and help keep you full for longer.

Boost your smoothies

Fruits are a no brainer ingredient in smoothies but you can increase the nutrition by adding a handful or two of fresh greens, such as spinach. The sweetness of the drink masks the taste of the spinach. A half cup of frozen cauliflower also boosts nutrition without changing the flavor of your smoothie while a quarter of an avocado adds nutrients and a creamy texture.

Add vegetables to your pasta

Top your pasta with veggies sautéed in garlic and olive oil instead of your usual red sauce. If you can’t imagine pasta without sauce, add pureed zucchini and carrots to your marinara.

Replace the pasta

You can skip the pasta altogether and use spiralized vegetables instead. Zucchini, sweet potatoes and spaghetti squash all work well here but use your imagination and be adventurous by trying a variety of different vegetables.

Skip the bread

Make a wrap and use Boston lettuce or hearty greens, such as chard or kale, in place of the bread or tortillas. You’ll still have a filling meal and you’ll get vitamins and anti-oxidants while lowering your carb intake.

Crunch on kale chips

Craving potato or tortilla chips? Try noshing on kale chips instead. You can easily make your own or purchase them in the grocery store.

Have a salad with dinner

Eat a side salad with your lunch and dinner. Use a variety of colorful chopped vegetables to top it, adding apple, pear, or strawberries gives a change of flavors and a bit of different texture.

Dip your vegetables and fruits

Keep cut up veggies in the fridge for snacks or lunches. Hummus, salsa, low-fat ranch dressing, and guacamole all are all tasty and healthy dips. Slice up some fruit and dip it in yogurt or some peanut butter.

Try “nice” cream

Blend frozen fruit with yogurt for a smooth and sweet treat instead of ice cream.

Rice vegetables

Finely chop broccoli or cauliflower so it resembles grains of rice. Use these veggies in place of, or in addition to your favorite rice dishes.

Sneak vegetables into meatloaf

Puree zucchini or steamed carrots and celery and add them to your favorite meatloaf recipe. They can also be added into meatballs.

Mash cauliflower

Steam cauliflower until tender and then blend it in a food processor with some Parmesan cheese, garlic, salt and pepper for a delicious side dish. You can substitute it for mashed potatoes or enjoy it as a different twist on plain cauliflower.

Add vegetables to soups and chili

This is good even if you are eating the canned variety. Toss in a handful or two of spinach, sliced carrots, leftover cooked vegetables, or diced tomatoes. You’ll boost your vegetable intake as well as the taste of the soup!

With a little creativity, you can boost your fruit and vegetable intake while still enjoying your favorite foods. All brightly colored fruits and vegetables are also full of anti-oxidants that can help fight inflammation in the body. If you notice that you are still having aches and pains, give us a call! We can create a treatment plan for your specific needs.

12 Ways to Make Healthy Choices When Dining Out

admin

November 11, 2016

Health, Nutrition

Do you struggle to maintain healthy eating habits when dining out? Restaurant menus are full of tempting items, and it’s easy to order a dish that’s high in sodium, sugar, and calories, despite your good intentions.

According to a 2016 study from the Journal of the American Academy of Nutrition and Dietetics, 92% of meals from 120 restaurants served portion sizes that exceeded calories recommended for one meal. Some single meals even exceeded the daily calorie recommendations!

Enjoying a night out doesn’t need to sabotage your health and fitness goals. Follow these tips and you’ll eat right while eating out.

Choose the restaurant

Many restaurants have their menus online, so you can choose one with a variety of healthy options. Choose your meal ahead of time and stick with your plan.

Ask to be seated away from the kitchen

Seeing the different dishes coming out of the kitchen can sway you into changing your order, especially when you’re hungry. If you’re seated near the kitchen, ask to move to a table where you won’t be tempted into an order you’ll regret.

Don’t skip meals

You may think skipping lunch or breakfast will “save” you some calories. Instead, you will end up hungrier and overeating later in the day. Eat healthy meals and snacks to avoid eating more than you planned on.

Mind your portions

Restaurant servings are generally much larger than what you would eat at home. A proper serving of meat is roughly the size of a deck of cards. Were you served a pile of rice or softball sized potato? Take half of it home to enjoy another day.

Order an appetizer as your meal

Do you find it hard to stop eating once you start? Choose an appetizer instead of an entrée. They are smaller than a full meal and can fill you up just right, especially when paired with a salad or vegetable based soup.

Pick a healthy starter

Quell hunger with a healthy starter. Green salads, grilled shrimp, grilled vegetables, and broth based soup are all good examples. Watch out for salads loaded with bacon, cheese, croutons, and then coated in a creamy dressing. Opt for mixed greens and veggies with an oil based dressing on the side.

Ask for sauces, dressings, and butter on the side

Many dishes tend to be swimming in caloric sauces and dressings. Ask for yours on the side and use them sparingly.

Engage your server

You server is there to help explain the menu. Ask how meals are prepared and see if there are ways to make it healthier. You can choose grilled chicken rather than fried or ask to double the vegetables instead of rice or potatoes.

Know key cooking terms

Grilled, steamed, and broiled are generally cooked with less oil and salt. Breaded, smothered, fried, loaded, sautéed, alfredo, and creamy are all dishes that are heavy on the calories. Choose the lighter options.

Limit empty calories

Alcohol and soft drinks add calories and sugar without any nutrition. Opt for water with a squeeze of lime or lemon or choose unsweetened iced tea. If you plan have an alcoholic drink, stick to a glass of wine or beer. If you truly want a cocktail, stay away from sugary mixers and opt for a drink mixed with club soda and a squeeze of lime or splash of fruit juice. Always sip water between drinks!

Choose fish

Fish is generally a great option as long as it’s not fried or sautéed. For a heart healthy option, ask for your seafood to be broiled with just a brush of olive oil.

Beware of hidden sodium

Dishes that rely on sauces, broth, red sauce or cheese tend to be high in sodium. If you want to control your salt intake, stick to foods like grilled meats, vegetables and baked potatoes. Even some salad toppings, such as olives, cheese, and croutons are high in salt, so eat those sparingly.

Having a game plan before you arrive at the restaurant allows you to enjoy a satisfying, guilt-free meal.

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Easy Tips for Weight Loss

admin

July 6, 2016

Fitness, Health, Nutrition, Tips

Weight loss can be challenging and frustrating, especially if you’ve struggled to maintain a healthy weight in the past. Despite any obstacles you may face, you can achieve your goals with focus, planning and commitment to your purpose.

We’d like to help support your weight loss goals and have some ideas that will help make your journey successful. It’s time to make positive and healthy lifestyle changes!

Prepare for Success

Find your motivation

Declaring your reason for losing weight will keep you motivated. Maybe you want more energy to play with your kids, or to take pressure off of your knees. Think of how good you will feel when you reach your goal and what the consequences could be if you don’t.

Stay positive

Confidence keeps you on track when you hit plateaus or challenges. Believe in yourself, know that you can make behavioral changes and stick with them to achieve your desired results.

Choose a realistic goal

Set a goal that is realistic and attainable, and then write it down. People are 42% more likely to reach a goal when they write it down.

Break your goal into chunks

Breaking down your major goal into small chunks makes it easier to attain. Most competitive athletes break their training down by weeks and months. Whenever you achieve a small goal, make sure to reward yourself, buy yourself a nice gift, don’t reward yourself with an entire cheesecake, as that will set back a lot of your progress!

Create a support team

Studies show that people who have a diet partner are more likely to reach their health goals. Let your family know your new healthy habits and have them help you plan healthier meals that everyone can enjoy.

Plan on challenges

Some weeks you may hit a plateau where you don’t lose any weight and that’s okay. Stay focused on your long term goals.

Track your weight

Weigh yourself once a week to see how your progress is going. Not a fan of weighing yourself? You can use a tape measure to track inches lost instead.

Eat Right

Take time to enjoy your food

When you sit down for a meal or a snack, avoid distracted eating. When you aren’t focusing on your meal, you risk overeating. You’ll also enjoy your meal more when you focus on it.

Track your food, remember: Calories in, Calories Out

Writing down what and when we eat can be an eye-opener. Not only does it show us patterns in our eating habits, but it helps us remember snacks and drinks we may have forgotten about, like that cupcake from a co-workers birthday lunch. Tracking your caloric intake with the help of an app can help you see exactly how much energy your body is taking in, and how much of it is burned. Using a “Total Daily Energy Expenditure” calculator will tell you just how many Calories your body needs on a daily basis to maintain your current weight. Following the “CI/CO” method is sure to guarantee you results!

Go nuts

Two ounces of walnuts have been shown to satisfy hunger and reduce food cravings. They are also a great source of Omega-3 Fatty Acids, which can lower elevated triglyceride levels and prevent heart disease.

Wait before refilling your plate

The faster we chow down our meal, the less time we give our bodies to register fullness. After your first serving, drink a glass of water and wait a few minutes to see if you are really still hungry.

You can’t outrun poor eating habits

Exercise is great, but it doesn’t burn off calories from poor food choices. Weight loss is about 75 – 80% diet and 15 – 20% fitness.

Make a food plan

Meal planning and shopping ahead of time keep you from making poor meal choices. You will have nutritious healthy foods available when you’re ravenous and short on time. Check our easy ideas and tips for healthy meal planning here.

Don’t buy treats

Avoid temptation completely and simply don’t purchase junk foods. Instead, keep healthy, satisfying snacks in your kitchen.

Measure out your food

Learning to eat proper portion sizes plays a huge role in healthy weight loss. Sticking to the appropriate serving sizes ensures you’re not consuming extra calories.

Use a smaller plate

Choose a salad sized plate at meal times or smaller cereal bowl. Your plate will be full, but it won’t hold as much food as a large plate.

Brown bag it

Packing your own lunch lets you control ingredients and portion sizes. Here are some ideas for quick and healthy lunches.

Make a plan for eating out

Check out the menu before you get to the restaurant and stick with your healthy choice. This will help curb impulsive food choices.

Skip packaged foods

They are highly processed, offer little nutrition, and are full of empty calories. Choose fresh ingredients for a healthy meal.

Don’t drink your calories

Soft drinks, juices and alcoholic drinks are full of sugar and calories. Do you love the carbonation of soda? Switch to seltzer water with a squeeze of lemon or lime. Choose a piece of fruit over juice.

Be Active

Exercise early

Research has proven that people who exercise in the morning burn fat all day long. They also exercise more consistently since they are less likely to change their plans and skip a workout. We have athletic training available to help you get into a fitness routine.

Walk a few times a week

Walking can help you shed pounds and improve your heart health. Start out with 15-minute walks and try to build up to 3 45-minute walks per week. Remember, even 15-minutes of moving helps lower blood sugars and block weight gain.

Pump some iron

Strength training two or three times a week helps increase your metabolism. Pay attention to form and choose weights that are challenging to lift at the end of your set. Tweak a muscle? Come see us if the ache doesn’t subside after a few days of rest.

Sleep more, stress less

It’s possible to lose weight simply by reducing stress and increasing sleep to 7 – 8 hours a night, remember, just breathing and digesting food burns Calories. Are aches and pains keeping you up? Come and see us for an evaluation.

With some thought and planning, you can achieve weight loss success! Create a plan and tweak it as necessary –remember, you’re the one who knows what works best for you.