Be sure to take your multivitamin with food. Vitamins and food work like a lock and key. If you don’t have food for the vitamin to “latch onto,” the vitamin will not get absorbed.
A few of my blog readers asked me to share an example of a high fiber carbohydrate, lean protein, healthy fat meal as mentioned in my last blog. Here are two examples.
A turkey (lean protein) sandwich on whole grain bread (high fiber carbohydrate) with avocado slices (healthy fat, specifically monounsaturated fat).
Whole wheat pasta ( high fiber carbohydrate) with turkey meatballs ( lean protein, >/ = 93 % lean ground turkey) with tomato sauce ( made with olive oil, the healthy fat).
Many of you have created healthy new habits this past year. Many of you have lost sight of these new habits, especially around holidays. The most important health success is to be able to redirect yourself and get back to your new healthy habits.
Expect at times you may eat too many cookies or miss exercise. You are human and not made to be a robot. The point is to not stray from your healthy, self care habits for too long. Resuming healthy habits is your success. The old you would have kept eating the cookies day after day. The new you knows you have lost focus, and resumes mindfulness. There are no starting and stopping diets and or habits. Instead, realize you are on a journey and you may hit a pot hole or a blizzard, but your motion is always forward, striving for happiness and health.
Are you thinking about your 2011 resolutions? Consider this, instead of making rash diet resolutions, make small changes in your intake. This will prevent the feeling of deprivation and ultimately, a binge. For example, if you are feeling guilty from over-consuming during the holidays, identify one thing you can change. Make it a small change and start today rather than on January 1st. Perhaps it is to decrease your dinner portion by 25%. Do this for week one and then add another diet change on week 2 such as enjoy one cookie after lunch rather than 4 after dinner. Remember moderation is key in terms of intake and setting health goals.
Check out Jaime Oliver’s 4 Tips for Americans on eating healthier. I think these are great ideas and well worth trying. The 4 Tips were Make Your Own Dressing, Use Seasonal Veggies – with the help of a peeler, Stir Fry Instead of Deep Fry and Have A Healthy Go To Recipe. Check out the link below:
If you have high LDL cholesterol and or want to have a healthier intake, consider Wholly Guacamole 100 calorie snack packs. Use the guacamole on a sandwich instead of cheese. You will get 4 grams of fiber and heart healthy monounsaturated fats. This is an easy way to get a dose of healthy fats. Look for the Wholly Guacamole packs in your food store near the vegetable section.
Try not to control your food (life) rather try to balance your food (life). Find the grey zone in the middle. Think moderation, think sometimes. Avoid the extremes of black and white thinking. Apply this concept to your food intake and your everyday living.
“If you are drinking wine with dinner, wait until your entree is served to take the first sip. You’ll be more sensitive to your body’s fullness cues and less likely to overeat.” – By Laura Cipullo, RD, CDE
As seen in Bergen Health and Life.
This is my first time blogging so be patient. Per the requests of friends and clients, I am starting a blog to help you achieve smart eating and a lifestyle that is healthy and fun.
Lets get this started. Laura’s definition of moderation is the creation of balance in your life through food intake, physical expenditure and inner peace. Your new mantra can be moderation.
If you have not tried the super green yet, go to whole foods and buy their Carnival kale salad. It is a treat for your taste buds and the least intimidating way to introduce yourself to a veggie typically eaten by macrobiotic followers.