Do you eat your whole grain bread toasted? According to Cynthia Harriman, director of Food and Nutrition Strategies for the Whole Grains Councils, it may be better to eat it without toasting. First, browning it slightly reduces digestibility and quality of proteins and secondly, the amount of acrylamide (a possible carcinogen) increases. The levels in toast are very low and likely insignificant, but eating bread instead of toast is probably healthier. Or toast is lightly.
If you are procrastinating about exercise, have you tried a zumba class? For many, exercise can be boring, so it’s not made a priority. I don’t think anyone could describe zumba as boring. It combines Latin music and easy to follow dance moves for a great aerobic workout. There are many classes offered and DVD’s. Don’tworry about not getting each step perfectly the first time, it’s all about moving to the music!
If sleep is passing you by and thoughts of all the things you need to do tomorrow are keeping you awake, try this. Instead of counting sheep or counting backwards, visualize placing each task you need to accomplish on a cloud and watch it float away. If any return, put them back on the cloud and send them away again. Make sure to practice deep belly breathing while visualizing.
The FDA declared front labeling of food packaging a top priority. Under the Nutrition Keys program, manufacturers will place an icon on the front showing calories, sugar, saturated fat and salt per serving. The foodmakers want to add “good” nutrients, such as potassium, fiber, vitamins, protein. The FDA feels this will confuse consumers and make junk food seem nutritious. Hmmm…sounds like a good PR plan. Stay tuned!
Do you listen to the evening news each night? News reports can affect our mental and emotional state, causing increased anxiety and worry. Most of the news, unfortunately, is negative information. On occasion, they bring us a human-interest story, but the typical, daily broadcast is not bringing us cheerful, uplifting news. Be especially wary of watching right before you go to bed. That’s not what you want to be thinking about as you drift off to sleep. Think positive thoughts and gratitude…
Do you usually make healthy food choices, know what is best for your body but still have those strong cravings for sugar or foods you’d rather not eat? What’s really going on? The good news is that you are not weak or lacking willpower. Your brain has been trained by the sugar, fat and salt initially to release endorphins (opioids) and then cued to release dopamine further reinforcing the craving. Dr. David Kessler, former FDA commissioner has written a book, The End of Overeating, with much research defining this. His medical research substantiates my coaching technique and program.
When changing your eating pattern to a healthier plan (notice I did not say diet), you will definitely be more successful if you write down everything you eat and drink. This can be met with moaning and groaning by some, but keep in mind that there are many different ways to journal. Several cell phone have apps to keep track, or maybe you prefer your computer, a visually appealing leather journal, small notebook. Use whatever works for you…