Laura shares with Fox Business on how to save money by buying healthy.

Save Money With These 5 New Year’s Resolutions

By Dana Dratch

Some New Year’s resolutions can help you save cash. Put the savings in the bank and use it for practical things, such as retirement, groceries or the power bill. Or reward yourself with a night on the town, a much-needed getaway or a new toy.

While you’re ruminating on how you’ll spend your well-gotten gains, here’s a look at just how much keeping five popular resolutions could save you, along with the items that money could buy.

Read more to get the Laura’s latest scoop on food and savings: http://www.foxbusiness.com/personal-finance/2012/01/04/save-money-with-these-5-new-years-resolutions/#ixzz1j4mCBe5S.

If you make resolutions, vow to choose these:

Vow to:

Take One Step at a Time.

Are you thinking about your 2012 resolutions? Consider this: Rather than making brash diet resolutions, make small changes in your intake instead to prevent the feeling of deprivation or a potential 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 waiting until January 1st. Perhaps you decide to decrease your dinner portion by 25%. Do this for 1 week and then add another modification on week 2, such as enjoying one cookie after lunch rather than 4 after dinner. Remember that moderation is key when it comes to your nutritional intake and setting health goals—and achieving them with ease.

 

Eat Like You Have Diabetes.

There are 70 million American children and adults at risk for diabetes. Don’t let it be you. Eating consistent meals and snacks that incorporate a blend of wholesome carbohydrates, lean proteins and healthy fats (MUFA’s and Omega 3 FA’s) will leave you feeling full longer, prevent a hormone rollercoaster and eventually aid in consuming less and depositing less body fat. Vow to eat mixed meals with an average of 45 to 60 grams of carbohydrates per meal.

Feed Yourself.

Don’t starve yourself with endless fad cleanses and one-meal-a-day dinner diets. Rather than skipping meals and slowing your resting metabolic rate, eat every 3 to 4 hours. If your stomach is grumbling at the start of a meal, you are more likely to overeat or even binge once your plate arrives. Worse yet, overeating and/or binging at the end of the day results in the consumption of more calories than had you eaten from breakfast until dinner. Vow to feed yourself regular meals and snacks to ultimately be a healthier you.

 

Center Before Meals.

Take a deep yoga breath and practice a simple mindful meditation before each meal. This will help you to relax and to separate your eating experience from your hectic day. You will be able to better recognize your fullness cues and, more importantly, to provide your brain with the opportunity to be psychologically satisfied with the food you have eaten and experienced. Vow to practice this form of “centering” daily to prevent over-consuming, decrease emotional snacking and develop a healthier relationship with food and eating.

 

Other Recommended Resolutions:

Vow to become a mindful eater.

Vow to put yourself & your health first.

Vow to love your body.

Follow my additional recommended resolutions 12/31/2011 on twitter @MomDishesItOut.

 

Surviving the Holidays with Diabetes

Surviving the Holidays with Diabetes is a Family Affair

Laura Cipullo, RD, CDE – Dietitian, Diabetes Educator, and Mom

www.EatingandLivingModerately.com & www.MomDishesItOut.com

 

 

Make peace with carbs: Just because you or your loved one has Diabetes, it doesn’t mean carbohydrates are the enemy.

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  1. Plan ahead by counting carbohydrates and spreading them out throughout the day.
  2. Make carbohydrates like pasta and rice, a side dish rather than the entrée.

Designate Dessert: If you love sweets, include them in your intake.

  1. Rather than feel deprived and end up binging, plan your piece of cake. Eat protein and veggies for your entrée and use your carbs for dessert.
  2. The family chef can make mini desserts or just make less dessert, avoiding temptation.

Walk Your Sugar Down: Moving after a meal is helpful to reduce blood glucose.

  1. After the holiday meal, get your entire family up and out to see holiday decorations or have a snowball fight.
  2. Walking and or light exercise helps to lower your blood glucose and consequently your insulin.

It’s a Family Affair: If you or your loved one has Diabetes, have the entire family engaged and have everyone eat as if they had Diabetes.

  1. It’s sabotage to offer the rest of the guests food that someone else can’t have. If the family eats the same foods, pasta as the side rather than the entrée, no one will feel left out and no one will be tempted to overload on carbohydrates.
  2. Family member are genetically at risk for Diabetes. If the whole family eats in a balanced manner, you will be helping to prevent their chances of Diabetes later in life.

Mix Your Meals: Eat carbohydrates, proteins and fat together.

  1. Protein and fat take longer to digest. If you eat your carbohydrates with these foods, the carbs will be digested slowly and your blood sugar less likely to spike.
  2. Mixing meals and snacks help to regulate blood sugar and hormones and consequently help to keep you feeling satiated longer.
    1. Shrimp Cocktail with cocktail sauce
    2. Greek yogurt with fresh fruit
    3. Hummus with veggies and warm whole wheat pita
    4. Mini turkey meatballs with marinara
    5. Veggie and low fat cheese napoleons

Exercise Tips from APMA

4 Important Exercise Tips from the American Podiatric Medical Association.

Target Heart Rate: “As you work out, monitor your heart rate to stay near the target heart range (start with 220, subtract your age, then multiply by 0.8 to find target heart range). You should be within five of the target range. Monitor pulse at peak and after final cool-off and compare. The difference is known as your cardiac reserve.”

Hydration: “Drink adequate water to avoid dehydration during workouts which can cause nausea, dizziness, muscle fatigue, and cramping.”

Cool Down: “Don’t under estimate the importance of the cool-off period. It burns off lactic acid (which makes muscles feel tired) and adrenalin, while keeping blood from pooling in the extremities.”

Pace Yourself: “While fitness professionals exercise vigorously six times a week, it’s best to start slower. Although it varies by the individual, it’s safe to start exercising twice a week for several weeks, then gradually increase to a maximum of five times a week. Remember to pace yourself, and listen to your body. If you feel pain, stop. Don’t attempt to exercise through pain, or you may aggravate an acute injury into a chronic or even permanent one. If you continue to be bothered by pain more than 24 hours after exercising, see a physician.”

The above is taken directly from http://www.aapsm.org/aerobics.html.

Women's Health Magazine

Congratulations to Beth for winning an Initial Nutrition Consult with Laura Cipullo, RD, CDE.

Thanks to everyone who participated in nutrition counseling at the September Women’s Health Magazine  Are You Game event!!

To have a chance at winning a free consult, “like” Laura Cipullo Whole Nutrition Services

on Facebook. Help us get 200 Likes by Thanksgiving.

Calling Guest Bloggers

If you are a mom with a food story about raising your kids in a moderate and wholesome way, let me know. I would love to give other moms the opportunity to share their trials and tribulations on raising happy and healthy eaters at www.MomDishesItOut.com.

Pumpkinlicious

Tis the the season of pumpkin. Pumpkin is delicious and a great source of Beta Carotene and Vitamin C. So go ahead and try these pumpkinlicious recipes.

 

Pumpkin Hummus

 

Ingredients

1 15-ounce canned pumpkin

2 tablespoons tahini

1 garlic clove, chopped

1 tablespoon fresh parsley, finely chopped

1/2 teaspoon salt

1 teaspoon olive oil

1/2 teaspoon cumin

1 tablespoon lemon juice

 

Directions

In a food processor, combine ingredients until smooth and creamy. If hummus is too thick, you can add 1 tablespoon of water at a time until desired consistency.

 

Nutrition Facts Per Serving: 102 Calories; 5.5 g Fat; 0.9g Sat Fat; 13.1g Carbohydrates; 2.8g Protein; 4.4g Fiber; 0mg Cholesterol; 306mg Sodium

 

 

 

 

 

Pumpkin Ravioli

 

Ingredients

1 cup canned pumpkin

1/3 cup grated Parmesan cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

24 wonton wrappers

1 teaspoon salt

1/2 cup chicken broth

1 1/2 tablespoons unsalted butter

Chopped parsley

 

Directions

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a large bowl. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water and bring the 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt and cook for 7 minutes. Drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan and bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Serves 6

 

Nutrition Facts Per Serving: 162 Calories; 5 g Fat; 4g Sat Fat; 22g Carbohydrates; 6g Protein; 2g Fiber; 17mg Cholesterol; 505mg Sodium

 

 

 

Pumpkin Enchiladas

 

Ingredients:

3/4 yellow onion, diced

2 cloves garlic, minced

1 10-ounce can of red enchilada sauce

1 15-ounce can pumpkin

1cup black or kidney beans

Large bunch of cilantro, chopped

1 1/2 tablespoon cumin

1 teaspoon chili powder

1/2 cup shredded cheese

5 ounces 0% greek yogurt

5 6” whole wheat tortillas

 

Directions:

Preheat oven to 400 degrees. Sauté onion and garlic in a pan sprayed with cooking spray. Stir in enchilada sauce. Add pumpkin and stir until combined. Add cilantro, cumin and chili powder.  Spread a light layer of sauce on the bottom of an 8×8 or 9×9 pan. Fill tortillas with an even amount of sauce and beans. Roll tortillas and place in the pan with the folded edges facing down to keep them closed. Top with remaining sauce and sprinkle with cheese. Bake for 10 minutes or until cheese melts. Serve with a dollop of plain Greek yogurt.

 

Nutrition Facts Per Serving: 235 Calories; 7 g Fat; 2.52g Sat Fat; 33.6g Carbohydrates; 12g Protein; 7.9g Fiber; 11.9mg Cholesterol; 604mg Sodium