Cook in Big Batches

Taking the time to cook a meal from scratch can seem unreasonable with our crazy, hectic lifestyles, but the end result is so delicious and satisfying. I mostly cook in double or triple batches so I can freeze portions for those crazy nights when there is no time to cook a meal. Tonight we are making homemade turkey chili with lots of beans and veggies and it’s super spicy hot. We will eat it for dinner tonight, lunch tomorrow and freeze leftovers for dinner another time. What great dish do you cook up in big batches and freeze for later?

Slow Does Win… In Health

Although it may sound counterproductive, slowing down will actually help you to accomplish more. We seem to go-go-go from morning till night and still not complete everything we’d like and living at that frenetic pace eventually takes a toll on your health. Instead, try a deceleration in important areas first, like eating, cleaning, spending time with family or any others that you typically rush through quickly. You’ll feel calmer, in control and more productive. Where can you SLOW down?

Peppermint and Hunger

Just as the aroma of food wafting through the air can entice us to eat, smelling peppermint can distract you from hunger and you tend to eat less. A study done by psychologist Bryan Raudenbush, a professor at Wheeling Jesuit University in West Virginia, concluded that peppermint scent may also control cravings from emotional hunger. Eating peppermint candy or chewing gum does not work, so use peppermint oil.

Killing Bacteria on Veggies

Some fruits and vegetables are best purchased as organic due to the high levels of pesticides and chemicals, but the EPA has advised that other “regular” produce is acceptable. Concern regarding bacteria has prompted many to buy special veggie washes to get rid of most of the germs and pesticides. You can clean your produce with a vinegar and water solution ( 1 part vinegar to 3 parts water) and then rinse under water for 30 seconds. According to Alyse Levine, MS, RD, founder of Nutrition Bite LLC, the vinegar solution reduces bacteria by 90% and viruses by 95%.

Diet for Pain Relief

Chronic inflammation can cause pain and other serious illnesses such as heart disease, some forms of cancer and Alzheimer’s, according to Dr. Andrew Weil. Dr. William Welches, a pain specialist at the Cleveland Clinic, as well as Dr. Weil, recommend an anti-inflammatory diet, limiting sugar, refined flours, processed foods, saturated and trans fats and hyrogenated oils and animal protein. Increase fish, nuts, seeds, beans, fruits, veggies, whole grains, cook with olive oil and canola and drink plenty of pure water.

Serve from the Kitchen & Eat Less

Keep the food on the counter or stove in the kitchen and fill your plate from there. Bringing the food into the dining room will likely mean a 19% increase in the amount of food that you will consume. According to Brian Wansink, PhD, author of Mindless Eating, having food at least 6 feet away gives us a chance to stop and ask if we are really hungry enough to go back for more. Better to be mindful…

Is Your Salad Healthy?

A salad loaded with veggies is a great way to get in all your vitamins, minerals and antioxidants. But when you add high-calorie, high-fat bacon bits, cheese, croutons and dressings, salad loses some of its value. Try adding beans, extra veggies, hard-boiled eggs, grilled or broiled chicken breast or tuna, and homemade dressing. If you don’t like olive oil and balsamic vinegar, try this Maple Vinaigrette: 1/3 cup extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 teaspoons Dijon mustard, 1 tablespoon pure maple syrup and dash of sea salt and pepper.

Nutrition-You Get What You Pay For

Many people complain that healthy food is too expensive, but check out the nutrients in the product to determine if you are really getting your money’s worth. Assess the protein, fiber, vitamins and minerals per serving versus the fat, salt, sugar, preservatives, and other chemical additives. You will probably see that a lot of the “cheaper” products are full of the unhealthy things. Your body is your best asset and you only have one… isn’t it worth the best?

Energy and B Vitamins

Being lethargic and drained may be from not enough sleep or it may be from your diet. If you aren’t getting enough B vitamins, your body can’t get or make energy from the food you eat. Add B-rich foods such as spinach, asparagus, broccoli, beans, eggs, dairy products, lean pork, poultry, fish, brown rice, oats and wheat germ. When you feed your body what it needs, it thanks you!

Successful Weight Loss Maintenance

To be successful in weight loss and maintaining that loss, gradually changing unhealthy eating habits with healthier ones is key. That’s why diets don’t work- no one can maintain them forever. Make simple changes you can live with, such as eating salad with your burger instead of fries dipped in mayo. As I always told my kids growing up, “inch by inch, everything is a cinch”. What small changes can you make today?

Changing Your Bad Eating Habits

Identifying your challenge areas in eating will benefit you in changing those habits. Do you stuff yourself at meals? Do you eat quickly at your desk? Do you dine out often, choosing high-fat, high-calorie meals? Do you snack frequently, even though you’re not really hungry? You may fit into one or more of these areas. Keep track by writing down what you eat, who you are with and what you were feeling at the time… for just 3 days. What will you find?

Avoid the All-or-Nothing Trap in Eating

Many people attempt a new healthy eating plan, only to become discouraged and abandon it when they aren’t “perfect”. Adopting a healthy eating plan is a gradual, lifelong process, so to avoid the all or nothing trap, try the 80-20 technique. Plan to eat healthy, whole foods 80% of the time with 20% leeway for vacations, holidays and socials gatherings. If you can fit in more than 80%, superb! If you are going to a 4th of July BBQ, don’t stress, enjoy!

Adding Foods for Weight Loss

If weight loss is a goal, instead of focusing on the foods that you need to cut out of your diet, start adding all of the tasty fruits and veggies that are abundant this time of year. Add new grains like quinoa, amaranth, barley, bulgur and spelt. Experiment with recipes and cooking classes that feature healthy, whole foods. Expanding rather than limiting your choices is the key to successful weight management. What new or healthy, interesting food have you tried?

Memory and Magnesium

We all have times that we forget little things and concern about our memory (or lack of) can be frustrating. According to a study published in Neuron, neuroscientists at MIT and Tsinghua University in Beijing, found that increasing brain magnesium improves memory. The study highlights the importance of a diet with sufficient magnesium. Great sources of magnesium include almonds, cashews and spinach. Maybe we’ll find our car keys if we snack on a handful of almonds…

Craving Sweets

If you are craving sweets, imagine yourself eating the object of your desire, and you will eat less of it. Typically the advice has been to ignore cravings, but research from Carnegie Melon University found that the difference between imagining the experience and actually eating the food is much smaller than originally thought. Perhaps it’s similar to the concept of the mind not knowing the difference between visualization of exercising and the actual workout. Research has already shown those who do both have higher muscle mass than those that just workout. The mind is amazing! So visualize vividly first and savor each bite. What do you crave?

Losing Body Fat

Losing body fat is a gradual process. According to a study in the American Journal of Clinical Nutrition, using a linoleic-acid rich oil, such as safflower oil daily (1 teaspoon) decreased fat composition of women by 6.3%. Here is a yummy citrus salad dressing using safflower oil: 3 tbsp freshly squeezed lime juice, 2 tbsp freshly squeezed orange juice, 3 tbsp safflower oil. Whisk together; season with salt and pepper. Makes about 1/3 cup. From Jennifer Chandler, author of Simply Salads.

Too Much TV Makes You Fat

If your plan to unwind tonight includes lounging in front of the TV, you may want to limit the time. According to the Nurses’ Health Study, for every 2 hours spent watching TV, the risk of obesity goes up 23%! The positive spin is that you can lower that risk: for every 2 hours spent standing or walking in the home, it decreases the risk of obesity by 9%. Pick out your favorite show, enjoy it- before or after walking the dog or gardening or doing the laundry (yuk), or… what keeps you active?

Breakfast Fill Up

What did you have for breakfast this morning? Did it include fiber and protein? Having a food with fiber for breakfast keeps you feeling full longer and maintains your blood sugar level. Protein takes longer to digest, also keeping you full longer. People who eat breakfast consume fewer calories throughout the day. Try steel cut oats with fruit and nuts. You can even make the oats ahead and heat in the microwave for rushed mornings. Experiment with different fruits and nuts. What’s your favorite?

Summertime Vacation Overeating

Summertime and vacation getaways bring relaxation and fun but they also can mean over indulgences in food and drink. Living a healthy lifestyle does not mean being on a diet, but maintaining wellness for your mind and body. Food is fuel for your body but also for enjoyment. Rather than ordering a meal like fried fish with french fries and rich dessert every night on vacation, pick just a few of your favorite indulgences. Eat healthy, nourishing foods most of the time and have fun!

Emotional Hunger

Everyone experiences emotional hunger occasionally, but recognizing the telltale signs helps with awareness and managing it. Emotional hunger typically comes on suddenly, isn’t related to a hungry stomach, usually causes craving a specific food or type of food and even after you eat, the void isn’t filled, so you could continue eating. Eating can make you feel better…temporarily. When can you do instead of eating? What has worked for you?