Tuesday, June 30, 2009

Q and A

Q:
On days when you don't feel hungry should you force yourself to
eat?-W.R.

A:
Each day your body needs calories in order to do it's jobs properly. If you are not ill with a stomach virus, you should certainly make an effort to eat throughout the day. On the days you are not feeling particularly hungry, make an effort to eat light, healthy, clean meals loaded with veggies and lean proteins. Have fruit and some nuts as your snacks. This will help to keep your metabolism running as well as help you to avoid overeating the following day.
It is best to get and keep your body on a regular eating schedule. Your body needs a certain amount of calories each day and cycles of over/under eating mess with your metabolism and blood sugar levels making it harder for you to keep to any kind of balanced and healthful eating plan.
Try eating small balanced meals that are a combination of complex carbs, lean proteins, and healthy fats every 3-4 hours. Put thought into your meals and plan ahead so that you can make good decisions about what you put into your body. Eat Well...Live Well!!!

Friday, June 19, 2009

On The Go

Sometimes your day is super hectic and you are constantly on the move...but just because you do not have time to sit down and eat a proper meal does not mean that you should throw your diet plan out...it just means that you need to be prepared. Being prepared means everything to your healthy eating plan...it is when you are caught off guard that you will make you those less than perfect decisions about what you eat.
Here are 5 go to items to take with you or grab on the go so that you are able to stay on track:
  1. Larabars (200 cals, just fruit and nuts, sweet and yummy)
  2. Mini whole wheat pita with 1 tbsp of peanut butter and 1/2 banana (wrap up in a piece of tinfoil and be on your way)
  3. Bag of Soy Chips (140 calories in an individual size bag of Glenny's and a perfect snack packed with protein and the heart healthy benefits of soy)
  4. 12oz Skim Milk Latte and an Apple (Starbucks is everywhere...just carry the apple along in your bag)
  5. 20-25 Almonds (nutritious, delicious, and a great snack)
Be Prepared...Live Well!!!!

Tuesday, June 16, 2009

Cutting Carbs

When following most diet plans you will notice that carbs are often the first thing eliminated. It is not that carbs are "bad" for you but rather that they are easily identifiable, often over eaten, and usually calorie dense. If I were to write you a diet, it would be easier for you to eat 1 less slice of bread at lunch rather than say reduce your turkey intake by 1-2 ounces. In the end, it comes down to reducing your portion size thus reducing your overall caloric intake.
Carbs are extremely important to your health...they provide essential nutrients, fiber, and energy for your body and brain. It is important to include carbs in a healthy, balanced diet. Just pay attention to the portion sizes, types of carbs, and your daily energy output.
Here are some basic rules of thumb for incorporating carbs while dieting:
  • Eat starchy carbs like cereals and breads as part of your breakfast, mid-morning snack, or lunch. For example: Oatmeal for breakfast, 1 slice of whole wheat toast with 2 teaspoons of peanut butter for a snack, or 1 cup of cooked pasta with chicken and veggies added to it for lunch.
  • After lunch, choose fruits and non-starchy veggies (like spinach, broccoli, carrots) as your source of carbohydrates. As the day winds down you will have less energy output and will not need as many calories as earlier on in the day.
Remember, if you are doing endurance sports or high intensity exercise, you may feel low in energy if you are not getting adequate amounts of carbohydrates. If this is the case you may want to add a small portion of starchy carbs (i.e. a 1/2 cup of brown rice) to your afternoon snack or your dinner. However, if you have a sedentary lifestyle you will most likely feel fine eliminating the starchy carbs from your late day meals...although, you may not like it....afterall, they do refer to carbs as comfort food for a reason. Trust me, it is worth the discipline, you will be more comforted by the fact that you have a healthier body than you will ever be from momentarey mashed potatoes! Eat Smart...Live Well!

Thursday, June 11, 2009

Knee Pain

We have been walking around on our legs our whole lives, so it is not unusual that many of us experience some kind of knee pain. Of course, if your knee pain is severe, chronic, and/or limits you in your daily living you should check in with your doctor, but if your knee pain is more a matter of you feeling stiff and achy, there are some very simple things you can do at home to help alleviate your discomfort.
First, stretch daily. Stretch your legs after you have been moving around for a while in the morning, after exercise, and again at the end of your day before you go to sleep. (check out this site for stretching examples: http://physicaltherapy.about.com/od/flexibilityexercises/ss/Legstretches.htm).
Second, ice your knees for 10-20 minutes each day (especially after exercise) to decrease any inflammation you may have.
Third, strengthen the muscles in your legs, especially those around your knees. Don't neglect your inner and outer thighs! (check out this site for some great exercise you can do at home: ttp://health.howstuffworks.com/leg-exercises.htm).
Finally, try not to stay in the same position for very long. If you are seated, stand up every 10-20 minutes; if you are standing in line, shift your weight from side to side and do not keep your knees in a locked position.
Be Pain Free...Live Well!!!

Tuesday, June 9, 2009

RELAX!

We all want remedies....whether it be something for back pain, a headache, or even a stomach ache. However, a lot of the time popping a pill is not the answer...but lying back, taking some deep breaths, and focusing on something pleasant or positive is. You will be surprised by how much you can reduce those aches and pains over time if each day you spend just a few minutes relaxing both your brain and your body. Try taking a bath and listening to some soft music, or if you are short for time, take a 5 minute breather...just sit down, close your eyes, and focus on breathing deeply and slowly and clearing your mind....you will feel like a new person after those 5 minutes...trust me!
Relax....Live Well!!!!