Diet vs. Lifestyle Change...Which is Better?

Diet vs. Lifestyle Change...Which is Better?

Do you diet?
How often do you find yourself saying, “no…I can’t have that, I’m on a diet” or “I’ll have some when my diet is over”? Some people even comment that they are always on a diet of one kind or another. Although these quotes are common, I would like to encourage you to get away from the idea of going on a ‘diet’ and instead focus on making your eating habits a lifestyle change.

Why can the word ‘diet’ be negative?
When asked why the word ‘diet’ can be negative, most people recognize that we view diets as a temporary solution to reaching a goal body weight or size. Also, many people comment that diets often fail, and some even expect their diets to fail before they even start! Eating should not be torture, but an enjoyable way to nourish you body by choosing healthier foods more often and unhealthy foods less often.

Why is it more positive to make a lifestyle change?
Making a lifestyle change to the foods you eat is a much better approach to long-term healthy eating than going on a 'diet'. As the word ‘lifestyle’ implies, this is a change to your style or habits of living. Many of us have both good and bad lifestyle habits. For example, I may drink 8 cups of water a day, but only eat fried vegetables. The goal is to maintain your healthy habits and limit your unhealthy habits.

How do I make a lifestyle change?
The key to making a lifestyle change is to set realistic goals. You might decide to limit your soda intake to only one 12 ounce can a day instead of two 20 ounce bottles. You may decide you will only eat deep fried meats once a week and instead choose to bake, broil, or grill a majority of the time. Or, you may decide to eat a salad with light dressing with your dinner each night.

You don’t have to become a healthy eater overnight! Set up to three goals at a time which you truly believe you can achieve. Choose a non-food reward you would like to have once you have reached and maintained your goals. After those goals have been reached, set new goals and continue the health-enhancing process!

Remember, you are making lifestyle changes, not going on a ‘diet’! While you may sometimes make better choices than you do at other times, you are working toward a lifestyle you can maintain and enjoy. Don’t beat yourself up over your poor choices and recognize that slip-ups happen, but you are strong enough to continue on your path to healthier eating!

[photo courtesy of floodkoff via Flickr]

Why do we eat? Is it hunger…or something else?

Why do we eat? Is it hunger…or something else?

When people think of reasons why they eat, common answers may include “because I’m hungry” or “to live,” but how many of us really think of the reasons behind why we eat?

What does nostalgia have to do with eating?
Take, for example, a piece of warm, freshly baked apple pie…appealing not only to the taste buds, but the senses of smell and sight. This food is commonly linked to many positive feelings like holiday cheer and happiness or being home with the family. For many of us, food is not only something that tastes good and provides nutrition, but something which provides comfort and can bring back good memories.


What does attention have to do with eating?
While nostalgia can trigger eating, a lack of attention to emotion can also increase the amount of calories you eat in a day. A study published in 2009 in Cognition and Emotion found that women who paid the least attention to their emotions ate the most calories. This means that if you don’t pay attention to what you are feeling, you may be eating not because you are hungry, but for emotional reasons.

What is 'emotional eating'?
According to the Mayo Clinic, problems with finances, relationships, work/unemployment, health problems, fatigue, and even bad weather can trigger ‘emotional eating.’ Even boredom can drive you to snack just to have something to do. Food can serve as a distraction from difficulties, and is sometimes even compared to a drug! When you eat to soothe your emotions, weight gain may result. This unwanted body change can lead to more problems and ultimately trigger additional emotional eating episodes.

Am I an 'emotional eater'?
So, what can you do if your emotions are triggering you to eat? One very easy way to determine if emotional eating is a problem can be to keep a food journal. Write down the time you are eating, the food you are eating, if you are hungry, and the emotions you are feeling. Many times, keeping a journal for a week or two can help your recognize a pattern in your eating habits.

What can I do about 'emotional eating'?
You may also want to talk to a close friend or family about your emotions and eating habits. This can help to develop a support network to get you through difficult times. Avoid eating when you are distracted and don’t purchase items you tend to eat during weak emotional times. Instead, stock up on healthy items like fresh fruits, veggies, and lower-calorie snack foods. If emotional eating continues to be an issue, you may want seek the support of a therapist who can help to identify emotional triggers and habits.

If emotional eating is a concern in your life, remember you are only human! We all have ways of coping during times of stress. If you have an episode of ‘emotional eating,’ forgive yourself and move on. Focus on short-term goals for long-term success!

[photo courtesy of D Sharon Pruitt via Flickr]

Top Health and Nutrition Habits You Can Really Keep!

Top Health and Nutrition Habits You Can Really Keep!

The New Year day is gone…time to re-think those new resolutions! If you have already fallen off the wagon, don’t be discouraged - you are definitely not alone! In fact, most people break their resolutions by the end of the first week in January. So, here I come armed with my five best secrets for embracing life changing habits for good!

#1 – Hydrate your body with super power by juicing every day
I can’t emphasize enough what a life saving tool this habit is! Juicing is an easy way to get your 5-a-day of fruits and vegetables and help prevent chronic diseases including heart disease, cancer, and digestive problems to name just a few. This is not a license to drink all the fruit and veggie juice you want – the key is moderation. You can juice a small 8 oz. quantity, but if you want a quick pick-me-upper for later in the day, save another 8 oz. for your mid-afternoon snack attack!

#2 – The “no gym” moves
These habits will allow you to get lots of exercise without even wearing gym clothes! Here it goes:

• Place your phone really far so you have to run to answer it.
• Exercise more than just your eyes! While watching novelas, do squats or sit ups. If you prefer to stay on the couch, do arm exercises with a couple of soup cans.
• Get off the train or bus a few stops earlier so you can walk a few blocks to or from work.
• Walk around your building a few times during your break or lunch period.
• My favorite: dance with the escoba! This is when I let all my anxieties run away while singing to Cristian Castro’s favorite songs while sweeping la casa.

#3 – Choose foods with colors
This habit is not difficult for Latinos since we love just about anything that is eatable! Fill your plate with a variety of colors at each meal! This will assure that you have a well balanced diet without counting calories, fat, vitamins, minerals, etc.

#4 – Never, never, never skip a meal
This is the number one mistake dieters make! They starve themselves during the day and eat the house – and more – at night! If you are in a rush, grab a glass of low fat milk and add a piece of fruit, low-fat yogurt, handful of dried cereal, leftovers from the night before – anything! Just don’t leave the house with an empty stomach. Skipping meals will lead to overeating later in the day and ultimately work against your weight loss or maintenance goal. Try to spread out your calories during the day instead of eating all your calories at night – it will make a huge difference!

#5 – Get some rest – “me time”
Take time for yourself each day and truly enjoy your well deserved rest. Turn off the phone and have some “me time”…you will be a happier and more energized to tackle just about anything that comes your way!

Go ahead and take the first steps to a healthier life style! These tips are simple, but they will make a significant difference in your life!

[photo courtesy of joey.parsons via Flickr]

Glorious Guava

Glorious Guava

Guava, also known as Psidium guajava, is a delectable fruit which is cultivated in many tropical and subtropical countries. It grows native in Mexico, the Caribbean, and both North and South America.

Vitamins, Minerals, & More
The entire guava fruit is edible, but is not usually eaten. The fleshy fruit contains beneficial compounds such as antioxidants, polyphenols, and carotenoids. Guava also contains vitamins and minerals including Vitamin A, Vitamin C, Calcium, and Potassium.

Health Benefits
Guava is not only tasty, but offers many health benefits which have been proven through scientific study:

• Diabetes – Guava juice has been shown to have a blood sugar lowering (hypoglycemic) effect in animal studies. It has been suggested that guava may be used to improve or prevent Type 2 Diabetes. A Japanese animal study showed drinking guava juice long-term may increase insulin concentration in blood plasma, improving blood sugar control.
• Blood Pressure – Multiple studies have shown that eating guava can lower your blood pressure. These studies have proven that guava can bring improvements of 7 to 9 points.
• Blood Lipids – Other studies have shown guava consumption to decrease both total cholesterol and triglycerides and increase “good” HDL cholesterol. Reductions in serum total cholesterol range from 7.9 to 9.9% and decreases in triglycerides range from 7 to 7.7%. Guava-related increases in “good” HDL cholesterol range from an insignificant increase of 4.6% to a significant increase of 8%.

[References available upon request]

Go Guava
Enjoying guava is a great way to benefit your health and body. If guava is new to you, keep an eye out for it in the produce section of your local supermarket or Hispanic/tropical market. Go guava today!

[Photo courtesy of Vic Lic via Flickr]

Water and You - Healthy Hydration

Did you Know…Your Body is over 60% Water?

It’s true! The body is made up water and other materials which all come together to form a human being – YOU! You are not only made up of water, but also other items found in foods you eat each and every day such as protein, fat, carbohydrates, vitamins, and minerals. Interestingly, foods contain water along with these nutrients, and some foods such as fruits and vegetables are up to 90% water. Although a lot of water is in the foods you eat, your body cannot get all the water it needs from diet alone. It is necessary to drink water every day to stay healthy and energized!

Water, Thirst, and Dehydration

Many people believe that they only need to drink water when they feel thirsty, but the feeling of thirst lags behind the body’s need for water. In fact, when you are thirsty your body has already started to become dehydrated. Dehydration happens when the amount of water exiting your body is greater than how much you take in. This condition can be dangerous and may lead to weakness, exhaustion, mental confusion, or even death. Therefore, it is important to make sure you are drinking enough water. You can easily tell if you are dehydrated by looking at your urine. If it is dark yellow, you need to drink more water. If it is very pale yellow or clear, you are meeting your needs.

Daily Water Needs

In one day the average person loses about 2.5 liters of water. It is easy to see that getting this amount of water requires intake beyond the water found in food. Most people need between 7 and 11 cups of water per day. If you are physically active or live in a hot climate you may need more water than those who live less active lifestyles or reside in northern climates. Drinking extra water is also needed if are ill, pregnant or breastfeeding, or have other health conditions.

Healthy Effects of Water

Water is not just important to meet your body’s fluid needs. It also has many health benefits! Water is needed for every system of your body. It is used to flush bad toxins out of your organs, carry nutrients to your cells, and provide moisture to many body tissues including those in the ear, nose, and throat. Drinking plenty of water can help reduce the risk of developing many types of cancers including bladder, prostate, and breast. It can also help lessen your chances of getting kidney stones, a painful condition which can be caused by drinking too little water.

Water Tips and Tricks

So, now that you know how important water is for your body and health, how can you drink enough? Here are a few tips and tricks to help you take in the right amount of water:

• Keep water within reach at all times
• Drink water before, during, and after exercise
• Eat fruits and vegetables such as watermelon and tomatoes which are mainly made up of water
• Drink beverages such as milk and juice which are mostly of water

Water is important for your well-being! Drinking enough water ensures that you will have more health benefits and less health risks. If you have any questions or concerns about getting enough water, be sure to talk to your health provider. Water isn’t hard to get – always keep it with you and you will find that drinking enough water isn’t so hard after all.

[photo by darkpatator via Flickr]

Balanced Meals The Easy Way!

A Balanced Meal Is Important...And Easy, Too!

Perhaps you have asked the following question: "Why is good nutrition important for my health?" In the simplest terms possible, good nutrition is vital to living a long and healthy life!

Food Nutrients and Your Body
The nutrients found in healthy foods such as fruits, vegetables, low-fat dairy products, whole grains, lean meats, beans and healthy plant fats...

• ...provide energy
• ...maintain bone structure
• ...prevent deficiencies and the symptoms which come with them
  
• ...support immune function
  
• ...increase resistance to sickness and disease
• ...promote wound healing
• ...support metabolic processes in the body
• ...contain antioxidants which fight free radicals
  

Healthy vs. Unhealthy Foods
With health benefits like these, it is easy to see why eating right is so important. Eating foods which are not nutritious will still provide energy in the form of calories, but typically lack the vitamins, minerals, and healthy fats which are essential for your body's support and health.

Balanced Meals Made Easy!
Many times it can seem overwhelming or confusing to put together a healthy meal. Most of us know what types of food are healthy, but we cannot picture what a healthy meal should look like. The following diagram shows an example of what your plate should look like when you prepare and serve your food:Half of the plate should be fruits and vegetables, one quarter should be lean protein such as chicken breast or plant sources like beans or legumes, and the last one quarter should include grains and starches such as bread, tortillas, or potatoes. Add a glass of milk and a slice of bread and you have a complete, balanced meal!

You Can Do It!
Visualize this plate if you are having difficulties choosing the correct foods or planning a meal. It is one of the easiest methods to eating a balanced diet and is sure to help you in your quest to eat healthy for maximum health and longevity.

Healthy Eating!

Healthier Holiday Eating

Easy Tweaks for Holiday Eats

The holidays are almost here and eating healthfully during this time of year can seem difficult, but it doesn’t have to! With a few small simple changes, holiday favorites can become healthier and still be pleasing to the taste bud of relatives and friends. Hopefully you will not only enjoy the following healthier options, but will also be inspired to tweak your own favorites!

Appetizers
It is very common to see a wide array of appetizers set out at holiday parties. Perhaps some of the most common foods are corn chips and salsa, cheese and crackers and various other snack goods. Check out this quick and easy healthy switch:

• Cheetos – 21 pieces (about 1 handful) = 160 calories and 10 grams of fat

• Baked tortilla (or pita) chips – 24 pieces (larger pieces) = 186 calories and 2 grams of fat

Although the baked tortilla chips have a few more calories than the Cheetos, the serving size is more than two times larger! You can make baked tortilla or pita chips by sprinkling small pieces with lime juice and/or seasonings to taste. Pop them in to the oven and bake until crispy.

Potatoes
What would a holiday be without mashed potatoes? While traditional mashed potatoes are typically high calorie and high fat, the use of seasonings can make the lower calorie and fat version just as delicious!

• Mashed potatoes – made with butter and whole milk = 240 calories and 9 grams of fat

• Mashed potatoes – made with skim milk, fat free sour cream and fresh garlic = 113 calories and 0 grams of fat

The healthy mashed potatoes have less than half the calories of the traditional version and have used low fat dairy products and garlic to enhance the flavor. Note that the healthy mashed potatoes can be modified to fit any family’s tastes – add chives, onions or any other flavors you like!

Beverages
We all love the fun flavors of holiday drinks, but a majority of these beverages are high in calories and may also contain a lot of sugar. Drinking light or diet beverages can be a great way to cut down on calories without sacrificing holiday flavors.

• Regular beverage (juice, soda or other fruit beverage) = 150 to 160 calories and 0 grams of fat

• Fruity drink (prepared with Sprite Zero, light juices and cut fruit) = 17 calories and 0 grams of fat

The fruity drink contains almost 1/10th the calories of the regular drink. Add a few slices of fresh fruit such as oranges and limes to create a sangria-style drink with unique appeal.

Dessert
Nothing is as American as apple pie! Desserts are one of the best parts of the season and no holiday meal would seem complete without a special treat.

• Apple pie (1 regular slice) = 410 calories and 19 grams of fat

• Baked/grilled apple (with brown sugar and cinnamon) = 90 calories and 0 grams of fat

Apple pie contains over 400 calories without a scoop of ice cream or whipped topping! The baked apple dessert contains less than a quarter the calories of regular apple pie. You can even add a scoop of ice cream and still have a dessert with about half the calories of the traditional dessert. Try this easy recipe or make small changes to your own dessert recipes by replacing the fat and/or eggs with applesauce or using whole wheat pastry flour to replace part or all of the regular all-purpose flour.
Happy Healthy Holidays!