The Wellness Tip Hub
Tips, inspiration and support in short bites to get you closer to your goal. Whether your goal is to lose a pound a week to reach a healthy weight, increase your exercise time to 30 minutes per day, quit smoking a cigarette each day, or other changes that will improve your wellness and increase the quality of your life, you're sure to find motivation here.
Updates are posted frequently, so check back often!
Updates are posted frequently, so check back often!
Two studies in behavior, personality traits and psychology of how social cues and personal perceptions affect eating behavior were released last week. The first study examined the food choices of individuals identified as “people pleasers.” The study, published in the February 2012 issue of the Journal of Social and Clinical Sociology, assessed study participants for the trait which is characterized by putting others’ needs before one’s own, concern over offending others and an elevated sensitivity to criticism. People pleasers were more likely to overeat when they perceived that not doing so would offend the host or person offering them food. Aside from a tendency to gain weight, these individuals expressed remorse for eating when not hungry. While the study’s focus was on behavior, it’s important to note that feeling pressured to eat and subsequent remorse are stress factors that kick in a series of hormonal changes, including the release of cortisol. Cortisol is associated with slowing metabolism (fat-burn) and increasing risk of heart disease, cardiovascular disease and diabetes.
The second study, published online in the Public Library of Science One (PLoS One), examines mindfulness during social meals. Recording over 4,000 bites taken by 70 pairs of participants, researchers noted that diners tend to match their eating pace and quantity of food eaten to others at the table. Even diners who regularly watched their eating habits, ordered dessert when others at the table did so…even when they later reported having been full!
Combined, the studies reveal an elevated need for personal awareness of hunger cues when eating. Dr. Brian Wansink, a food behavior and psychology professor at Cornell University, former Executive Director of the USDA’s Center for Nutrition Policy and Promotion, and author of Mindless Eating, says that there are millions of social cues that prompt us to eat and most of the time, we’re not even aware that we’re being manipulated to eat. Take a look at the following insightful video on some cues that drive our eating behaviors and follow these tips to help you avoid extra calories in your day:
- Ask yourself if you’re hungry when food, candy and beverages are offered to you.
- It’s okay to say, “No.”
- Pay attention to your hunger cues. Do you really want dessert or are you just going along with the crowd?
- Set your fork down between bites and chew your food well. Many experts suggest chewing each bite 20
times before swallowing. At the very least, you may reset your table’s pace to a healthier rhythm.
- Drink water after every bite or every other bite. Water is filling and slows your eating pace so that the
stomach has more time to register fullness.
The second study, published online in the Public Library of Science One (PLoS One), examines mindfulness during social meals. Recording over 4,000 bites taken by 70 pairs of participants, researchers noted that diners tend to match their eating pace and quantity of food eaten to others at the table. Even diners who regularly watched their eating habits, ordered dessert when others at the table did so…even when they later reported having been full!
Combined, the studies reveal an elevated need for personal awareness of hunger cues when eating. Dr. Brian Wansink, a food behavior and psychology professor at Cornell University, former Executive Director of the USDA’s Center for Nutrition Policy and Promotion, and author of Mindless Eating, says that there are millions of social cues that prompt us to eat and most of the time, we’re not even aware that we’re being manipulated to eat. Take a look at the following insightful video on some cues that drive our eating behaviors and follow these tips to help you avoid extra calories in your day:
- Ask yourself if you’re hungry when food, candy and beverages are offered to you.
- It’s okay to say, “No.”
- Pay attention to your hunger cues. Do you really want dessert or are you just going along with the crowd?
- Set your fork down between bites and chew your food well. Many experts suggest chewing each bite 20
times before swallowing. At the very least, you may reset your table’s pace to a healthier rhythm.
- Drink water after every bite or every other bite. Water is filling and slows your eating pace so that the
stomach has more time to register fullness.
We’re at the end of January and this is about the time when
New Year’s resolutions have either stuck, petered out or are about to go the way of
last year’s forgotten resolutions. That could be because there is no clear plan on how to
continue or get back to the healthier habits that you promised yourself 30 days
ago. Here are some strategies to reground, re-energize and re-map your course
toward better health and more vitality.
- One size does not fit all because you are not the ALL of the ONE. Think about that…if I were to say
that beets fit all taste buds or running fits all bodies, would you agree? No, so don’t blame yourself and
throw in the towel just because a new workout, diet or other program doesn’t work. There are literally,
millions of strategies available out there and no matter how well-meaning and scientifically grounded a
strategy is, it may not work for YOU. That’s because you are unique. You are the ONE IN A MILLION, so
employ a One-In-A-Million strategy:
- Find the strategies that you think will work and then give them a test-run. Notice I italicized “think.”
That’s because they look good to you, just like your plans on January 1st looked good, but they still need
to stand up to use. The strategy might be as elaborate as joining a gym, a particular diet plan or joining a
wellness group; and it can be as simple as changing just one thing: eliminating sodas or processed foods
or smoking…or getting in 30 minutes of exercise daily, adding more produce to your diet or making sure
you get to sleep on time.
- Pick ONE stragegy…big or little and give it two weeks.
Why? Because you’ve got to take time to understand what works, what doesn’t and what changes you
can make to improve its effectiveness for you. Maybe the plan is to eat more vegetables, but you
hate cauliflower…eat cabbage or zucchini or bell pepper, instead. Maybe the plan is to get up
early and exercise, but you’re not a morning person…why punish yourself? Work out after work,
instead. Replace the dreaded burpees with push-ups and lunges…you get the picture. This is
YOUR program, own it.
- Be honest with yourself.You already know that being healthy means feeling great, having more energy,
not dreading the scale at the doctor’s office or worrying about how clothes fit. It’s something that you
need to do. How you do it is completely negotiable, but it requires honesty.
Can you honestly...
Afford to throw out all of the processed and unhealthy food in your kitchen in regards
to budget, time, effort and cooking techniques? If not, start small. As you run out of
unhealthy products, replace them with healthier ones. Commit to adding more vegetables to your
meals.
Run a mile every day, even though you haven’t run in months or you have medical or
physical issues? If that is the case, try biking, swimming, walking…you get the idea: You’ve got
to move; how you do it, is completely up to you. A few years ago, I took up kickboxing as an
exciting, effective and motivating way to build strength, balance, and agility; but after two years, I
had a repetitive motion injury and the strangest thing was that in spite of my hand wraps and
protective gloves, my knuckles were black and blue. They didn’t hurt, but it was unsightly. So
while, I really liked the sport and exercise form, it didn’t like me. Instead of giving up on fitness, I
moved on to other exercises. When something is not working, it’s not a sign of weakness or a
reason to give up, it’s a sign to change your approach and keep moving toward your goal.
Commit to the changes that your new strategy requires for success. Understand what is required, make minor adjustments, and accept that you will go through a period of adjustment as you incorporate the changes. Change means shaking up the status quo, but the pay off of sticking with it can be enormous. So don’t give up now and if you have, regroup and choose a new strategy to get back on track and make 2012 your healthiest year ever!
- One size does not fit all because you are not the ALL of the ONE. Think about that…if I were to say
that beets fit all taste buds or running fits all bodies, would you agree? No, so don’t blame yourself and
throw in the towel just because a new workout, diet or other program doesn’t work. There are literally,
millions of strategies available out there and no matter how well-meaning and scientifically grounded a
strategy is, it may not work for YOU. That’s because you are unique. You are the ONE IN A MILLION, so
employ a One-In-A-Million strategy:
- Find the strategies that you think will work and then give them a test-run. Notice I italicized “think.”
That’s because they look good to you, just like your plans on January 1st looked good, but they still need
to stand up to use. The strategy might be as elaborate as joining a gym, a particular diet plan or joining a
wellness group; and it can be as simple as changing just one thing: eliminating sodas or processed foods
or smoking…or getting in 30 minutes of exercise daily, adding more produce to your diet or making sure
you get to sleep on time.
- Pick ONE stragegy…big or little and give it two weeks.
Why? Because you’ve got to take time to understand what works, what doesn’t and what changes you
can make to improve its effectiveness for you. Maybe the plan is to eat more vegetables, but you
hate cauliflower…eat cabbage or zucchini or bell pepper, instead. Maybe the plan is to get up
early and exercise, but you’re not a morning person…why punish yourself? Work out after work,
instead. Replace the dreaded burpees with push-ups and lunges…you get the picture. This is
YOUR program, own it.
- Be honest with yourself.You already know that being healthy means feeling great, having more energy,
not dreading the scale at the doctor’s office or worrying about how clothes fit. It’s something that you
need to do. How you do it is completely negotiable, but it requires honesty.
Can you honestly...
Afford to throw out all of the processed and unhealthy food in your kitchen in regards
to budget, time, effort and cooking techniques? If not, start small. As you run out of
unhealthy products, replace them with healthier ones. Commit to adding more vegetables to your
meals.
Run a mile every day, even though you haven’t run in months or you have medical or
physical issues? If that is the case, try biking, swimming, walking…you get the idea: You’ve got
to move; how you do it, is completely up to you. A few years ago, I took up kickboxing as an
exciting, effective and motivating way to build strength, balance, and agility; but after two years, I
had a repetitive motion injury and the strangest thing was that in spite of my hand wraps and
protective gloves, my knuckles were black and blue. They didn’t hurt, but it was unsightly. So
while, I really liked the sport and exercise form, it didn’t like me. Instead of giving up on fitness, I
moved on to other exercises. When something is not working, it’s not a sign of weakness or a
reason to give up, it’s a sign to change your approach and keep moving toward your goal.
Commit to the changes that your new strategy requires for success. Understand what is required, make minor adjustments, and accept that you will go through a period of adjustment as you incorporate the changes. Change means shaking up the status quo, but the pay off of sticking with it can be enormous. So don’t give up now and if you have, regroup and choose a new strategy to get back on track and make 2012 your healthiest year ever!
Could the bacteria in your gut affect
your weight? According to mounting research…yes. Microorganisms in your gastrointestinal
tract help to break up food, affect the health of your digestive tract and apparently
dictate your weight.
Probiotics are the “friendly” microorganisms that support digestive function, improve immunity and keep “unfriendly” bacteria in check. Too much of the bad kind of bacteria appears to trigger weight gain. The good news is that according to two recently published studies, diets rich in probiotics can offer immunity against obesity.
The British Journal of Nutrition published research in which lab animals were divided into two groups. The first group got a steady diet of probitics from birth to adulthood and the second group a diet that promoted an “unfriendly” gastric environment. The results were nothing short of amazing. The probiotics group grew into obesity-resistant adults, while the second group was prone to weight gain. In a human study, published in the International Journal of Obesity children of mothers who ate a probiotics-rich diet during pregnancy maintained a healthy weight over ten years, compared to a second group of children who did not benefit from probiotics during fetal development. New research reveals that probiotics also appear to improve immunity by reducing inflammation and alleviating allergy symptoms and risk of chronic illness.
Add probiotics daily to your diet by including naturally fermented foods, such as yogurt with at least 100 million live cultures per gram (distinguished with the “Live and Active Cultures” seal or ingredients listing). Organic Miso paste, organic Kefir, authentically fermented Kimchi and Sauerkraut, and raw Kombucha tea are also good sources of probiotics. Because sugar helps “unfriendly” microorganisms flourish, be sure that foods like yogurt and Kefir are low in sugar. Plain Greek yogurt is great with fresh apples or dark berries and chopped nuts. Commercially processed Kimchi and Sauerkraut are treated with chemicals and packed in salt to give them the fermented taste and consistency of the real thing, but do not have any health-promoting, live cultures in them. Buy authentic from a traditional deli or restaurant and ask about how they were prepared to ensure that you’ve got the good stuff. When I want sauerkraut, I pick it up from the Alpine Village Market deli counter. I don’t eat Kimchi often, so if someone knows of a good place to get it, please let me know and I will post it here and on the Facebook page.
Probiotics are the “friendly” microorganisms that support digestive function, improve immunity and keep “unfriendly” bacteria in check. Too much of the bad kind of bacteria appears to trigger weight gain. The good news is that according to two recently published studies, diets rich in probiotics can offer immunity against obesity.
The British Journal of Nutrition published research in which lab animals were divided into two groups. The first group got a steady diet of probitics from birth to adulthood and the second group a diet that promoted an “unfriendly” gastric environment. The results were nothing short of amazing. The probiotics group grew into obesity-resistant adults, while the second group was prone to weight gain. In a human study, published in the International Journal of Obesity children of mothers who ate a probiotics-rich diet during pregnancy maintained a healthy weight over ten years, compared to a second group of children who did not benefit from probiotics during fetal development. New research reveals that probiotics also appear to improve immunity by reducing inflammation and alleviating allergy symptoms and risk of chronic illness.
Add probiotics daily to your diet by including naturally fermented foods, such as yogurt with at least 100 million live cultures per gram (distinguished with the “Live and Active Cultures” seal or ingredients listing). Organic Miso paste, organic Kefir, authentically fermented Kimchi and Sauerkraut, and raw Kombucha tea are also good sources of probiotics. Because sugar helps “unfriendly” microorganisms flourish, be sure that foods like yogurt and Kefir are low in sugar. Plain Greek yogurt is great with fresh apples or dark berries and chopped nuts. Commercially processed Kimchi and Sauerkraut are treated with chemicals and packed in salt to give them the fermented taste and consistency of the real thing, but do not have any health-promoting, live cultures in them. Buy authentic from a traditional deli or restaurant and ask about how they were prepared to ensure that you’ve got the good stuff. When I want sauerkraut, I pick it up from the Alpine Village Market deli counter. I don’t eat Kimchi often, so if someone knows of a good place to get it, please let me know and I will post it here and on the Facebook page.
We are a nation that
likes to dine out. Busy schedules and high-calorie restaurant meals can take
their toll on your waistband and heart health.University of Texas at
Austin researchers counseled a group of ladies who regularly dine-out on
nutrition basics for 6-weeks, offering half of them tips to prevent weight gain
when dining out. Not only did the women who applied the tips not gain weight,
they lost weight! Here are a few of the researcher’s “Mindful Restaurant Eating”
strategies that you can apply:
1-Slide half of your meal into a take-out box BEFORE you begin eating.
Why: People tend to eat more slowly when there is less food on the plate. Since it takes about 20 minutes
for your brain to register fullness, a slower eating pace gives your stomach more time to clue your
brain in that it’s full.
2-Form a strategy before you go. Checking out the restaurant’s online menu AND nutritional
content.
Why: You’ll be less likely to order high calorie options with a plan. Waiting until you’re seated in an
atmosphere of tempting smells can set you up to hate yourself in the morning.
3-If the meal comes with a side you don’t really like, ask for extra veggies in its place or eliminate it
completely. For example, my favorite sandwich at a local restaurant comes with a choice of high-fat side
salads that I don’t enjoy: coleslaw, pasta or potato salad, so I request it without the side.
Why: To keep yourself from eating extra calories just because they’re on your plate.
1-Slide half of your meal into a take-out box BEFORE you begin eating.
Why: People tend to eat more slowly when there is less food on the plate. Since it takes about 20 minutes
for your brain to register fullness, a slower eating pace gives your stomach more time to clue your
brain in that it’s full.
2-Form a strategy before you go. Checking out the restaurant’s online menu AND nutritional
content.
Why: You’ll be less likely to order high calorie options with a plan. Waiting until you’re seated in an
atmosphere of tempting smells can set you up to hate yourself in the morning.
3-If the meal comes with a side you don’t really like, ask for extra veggies in its place or eliminate it
completely. For example, my favorite sandwich at a local restaurant comes with a choice of high-fat side
salads that I don’t enjoy: coleslaw, pasta or potato salad, so I request it without the side.
Why: To keep yourself from eating extra calories just because they’re on your plate.
Congrats! You’ve made it through the first week of your
resolution. You’re a third of the way to making a new habit. Experts say that
it takes 21 days to form a new habit. Make sure that your goals are realistic
and concrete. Instead of “lose weight,” try: “I will lose weight 1 lb this week
by eating veggies instead of chips and walking 30 mins. each day.” Make a plan
and stick to it until it becomes a habit.
Easy ways to add more produce to your day: Include a vegetable with EVERY meal. Make fruit your snack. Start and end your day with fruit. Try a new vegetable or fruit each week.
Easy ways to add more produce to your day: Include a vegetable with EVERY meal. Make fruit your snack. Start and end your day with fruit. Try a new vegetable or fruit each week.
Nix the fast food to maintain a healthy weight. A study by University of Michigan School of Public Health suggests that fast food restaurants density with obesity rates world wide. Countries that have the largest percentage of fast food restaurants also have the highest obesity rates. The United States has 7.5 fast food restaurants per 100,000 people with a nationwide obesity rate of 30%. Compare those figures with Japan, where there are .13 fast food restaurants per 100,000 people with a obesity of approximately 3%, nationwide. The lead researcher of the study, Roberto Di Vogli points to open trade policies established in the 1980's as a main culprit in skyrocketing obesity rates, worldwide. "We see rates that have tripled or quadrupled...There is no biological, genetic, psychological or community level factor that can explain this. Only a global type of change can explain this," De Vogli stated.
SOURCE: University of Michigan, news release, December 2011
SOURCE: University of Michigan, news release, December 2011
Happy 1st Monday of January!Get in a HEALTHY,
not “forbidding” mind frame by giving yourself permission to make slow changes
toward your wellness resolution. Making a “forbidden foods” list can set you up
for failure. Instead, resolve to ADD more fruits and veggies to your diet this
week. New recipes are coming each Wednesday. In the meantime, crunch into an
apple, swirl veggie sticks in your hummus, relish a veggie-rich stir fry…and check
out the healthy Recipes page.
Whole Grain Bread; Endless Toppings click on pictures to enlarge
Make a quick and wholesome lunch or breakfast starting with a slice of whole grain bread and a few whole or minimally processed, healthy toppings. Above are just three of my favorite quick meals, using whole grain bread as the basis. Don't forget 100% nut butters topped with banana slices. I also like to put mashed beans on a slice of whole grain toast. It's like an open-face burrito. Drain and rinse a couple cans of beans:pinto, black, kidney--sometimes you can find them already blended in a can--mash them and then pile them on your bread.
Choosing Your Bread:
Look for bread that is made with whole grains and minimally processed ingredients. Wording is important. Wheat flour is not the same as 100% whole wheat. It just means that the flour they used started out in a golden field of grain before it was processed; usually until it becomes nutrient-deficient white flour...so healthy shopper beware. Avoid breads that list sweeteners such as high fructose corn syrup or any word that ends with -ose; as in fructose, dextrose, sucrose. Those are added sugars that contribute to obesity and diabetes. If you're having a hard time finding a bread with no added refined sugars, look for raisins in the listing. Also avoid added oils, especially hydrogenated oils and fats. Finally, look for at least 4g of fiber per slice.
Choosing Your Topping:
Begin with whole fruits and vegetables: tomatoes, avocado, beans, thinly sliced apples and pears, sliced figs.
Pair with a healthy protein. Healthy plant-based proteins include: Beans, tofu, 100% nut butters, vegan cheese or a blend of vegan and regular low fat cheeses, such as used for the tomato toast, above. Healthy animal-based proteins include: Low fat cheese, lean chicken or turkey breast; crab, ceviche or tuna. While animal-based foods can be healthy, studies show that plant-based diet are healthiest. Try to make one meal each day plant-based to increase your fiber, antioxidant, and omega-fats intake and support good health.
Be judicious about fats and sodium.100% nut butters and avocados are naturally high in healthy fats and do not need added oil. Avoid butter, mayonnaise and other fatty spreads. Leave the salt shaker in the cupboard and use whole seasonings instead.
Sprinkle or Blend with your favorite whole seasoning: cinnamon, nutmeg, basil, oregano, crushed garlic, lemon zest, lemon juice.
Fantastic Eats: Thinly sliced pears with reduced-fat swiss and cardamom; figs with almond butter and cinnamon; sliced tomato with reduced-fat mozzarella and fresh basil; roasted veggies (these will keep in an air tight container for 2-3 days in your fridge. Reheat or eat cold.) and hummus or goat cheese. The possibilities are endless!
Pair with Fresh Fruit or Veggies and Enjoy!
Choosing Your Bread:
Look for bread that is made with whole grains and minimally processed ingredients. Wording is important. Wheat flour is not the same as 100% whole wheat. It just means that the flour they used started out in a golden field of grain before it was processed; usually until it becomes nutrient-deficient white flour...so healthy shopper beware. Avoid breads that list sweeteners such as high fructose corn syrup or any word that ends with -ose; as in fructose, dextrose, sucrose. Those are added sugars that contribute to obesity and diabetes. If you're having a hard time finding a bread with no added refined sugars, look for raisins in the listing. Also avoid added oils, especially hydrogenated oils and fats. Finally, look for at least 4g of fiber per slice.
Choosing Your Topping:
Begin with whole fruits and vegetables: tomatoes, avocado, beans, thinly sliced apples and pears, sliced figs.
Pair with a healthy protein. Healthy plant-based proteins include: Beans, tofu, 100% nut butters, vegan cheese or a blend of vegan and regular low fat cheeses, such as used for the tomato toast, above. Healthy animal-based proteins include: Low fat cheese, lean chicken or turkey breast; crab, ceviche or tuna. While animal-based foods can be healthy, studies show that plant-based diet are healthiest. Try to make one meal each day plant-based to increase your fiber, antioxidant, and omega-fats intake and support good health.
Be judicious about fats and sodium.100% nut butters and avocados are naturally high in healthy fats and do not need added oil. Avoid butter, mayonnaise and other fatty spreads. Leave the salt shaker in the cupboard and use whole seasonings instead.
Sprinkle or Blend with your favorite whole seasoning: cinnamon, nutmeg, basil, oregano, crushed garlic, lemon zest, lemon juice.
Fantastic Eats: Thinly sliced pears with reduced-fat swiss and cardamom; figs with almond butter and cinnamon; sliced tomato with reduced-fat mozzarella and fresh basil; roasted veggies (these will keep in an air tight container for 2-3 days in your fridge. Reheat or eat cold.) and hummus or goat cheese. The possibilities are endless!
Pair with Fresh Fruit or Veggies and Enjoy!
Disclaimer: The site does not provide medical advice. This Web site is for information purposes only. Viewing this site, receipt of information contained on this site, or the transmission of information from or to this site does not constitute a medical relationship.
The information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this Web site.
The information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this Web site.
