Bite into a Healthy Lifestyle

Happy March! Not only does that mean spring is just around the corner but it's also National Nutrition Month!! This year's theme is "Bite into a Healthy Lifestyle". Sounds oddly familar, eh?

This month dietitians all over the United States are encouraging everyone to come up with an eating plan that focuses on consuming less calories, making informed food choices and getting in a healthy dose of exercise each day to help maintain a healthy weight which reduces your risk of chronic disease. One thing we are not doing is encouraging a specific diet to follow. We want to promote healthy habits that can be sustained for life!

This week I'm giving you tips on how to consume less without depriving yourself! It's all about eating mindfully by listening to your body's hunger cues, focusing on nutrent dense foods and letting yourself indulge on occasion.

Eat Mindfully

Step 1: Eat when you are hungry / Avoid skipping meals

When your stomach begins to growl or you feel lightheaded it is a good sign that your body needs something to eat. Going too long without food can cause you too eat too much and can also slow down your metabolism both of which can lead to weight gain. So if you are getting “hangry”,  my advice to you is to eat a snack (a healthy one of course!).  It’s calories but in the long run you will end up eating less at your next meal.

Step 2: Eat slowly

If you followed step one this should be easy. What I have found works is to really enjoy the taste of my food, this includes chewing your food a few times before swallowing. Also, avoid any distractions including your phone, computer and television. When distracted not only are we not able to enjoy the taste of our food but we often don't realize when we are full. Another great idea is to eat with someone. Talking helps slow down our eating.

Step 3: Stop eating when you feel full (not stuffed)

If you have taken the time to enjoy your meal by eating slowly you will most likely be able to tell when you're full.  And when I say full I don’t mean stuffed and uncomfortable, but satisfied and no longer feeling hungry. This is your body telling you to stop, time to digest. Your next meal is only a few hours away!

Balance what you eat: The 80/20 Rule

The truth is no one is good about eating healthy 100% of the time and it's okay to indulge every so often. The "80/20 rule" encourages choosing healthy nutrient dense/low calorie foods 80% of the time. These foods include vegetables, fruit, lean protein, vegetable protein, whole grains, low fat dairy and healthy fats like olive oil and avocado. The other 20% of the time it's okay to enjoy some of those higher calorie, low nutrient dense foods like snacks, baked goods, sweets and fatter cuts of meat. The overall message here is moderation, and everything can fit!


What are some ways you eat mindfully and balance what you eat? Follow my blog with Bloglovin

A Healthier You in 2015 #1

        Happy New Year!! To ring in the New Year and inspire a healthier you this year, over the next several weeks I will be giving you some of my top tips for improving your health! This week I am giving you my low down on my favorite “diets” or as I like to call them lifestyle approaches for health. A healthy lifestyle includes consumption of foods that promote health, prevent chronic disease and help manage your weight as well as includes physical activity. There are two diets or healthy lifestyle approaches that I recommend, the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean Diet, because they focus on balanced eating and encourage healthy lifestyle habits that are sustainable. The biggest issue with a lot of fad diets like Paleo and Atkins is that they restrict important food groups cutting out essential nutrients from your diet and often leaving you unsatisfied and going back to your old ways. So my new year’s resolution for you is to make health goals you can stick to and my hope is these diets will help give you some inspiration and guidance.

1. DASH Diet (Dietary Approaches to Stop Hypertension)

       The aim of the DASH diet is to prevent and lower high blood pressure by focusing on foods high in potassium, calcium, fiber and protein that promote heart health while cutting back on foods high in sodium. Some of these foods include fruits, vegetables, lean proteins, low fat dairy, whole grains and heart healthy fats. The diet also promotes making gradual changes to your diet, eating foods in moderation and encourages exercise, all of which is important for weight management. For more information of the DASH diet check out this link from the National Health Institute.

2. Mediterranean Diet

         The Mediterranean diet is another diet that aims to improve your health and prevent chronic diseases like heart disease, diabetes and cancer. The foods recommended are similar to the foods consumed by those living in countries near the Mediterranean Sea. These folks have been found to live longer and suffer less from chronic disease. The diet is high in produce, whole grains, beans, nuts, and seafood, moderate in eggs, dairy and poultry and low in sweets and red meat. For more information and recipes check out this website .

What are your New Year’s health goals?

What are some of your health tips that you have found successful?