For Life NutritionGet Off The Diet – Get On With Life!

Phytochemicals are found in plant products and may act as antioxidants in the body.  They may also protect and regenerate  essential nutrients and can work to deactivate cancer-causing substances.  Good sources of phytochemicals are fruits and vegetables.  Plant foods that are similar in color tend to be similar in their pytochemical content.  By eating fruits and vegetables in a variety of different colors, we can be sure that we are getting a good variety of phytochemicals.

• Reds:
  Red colored fruits and vegetables contain lycopene, a powerful anti-oxidants that has been associated with a reduced risk of prostate cancer.  Examples include tomatoes and tomato products, cranberries, watermelon and pink grapefruit.
• Blue and purple:
  The antioxidants found and these fruit and vegetables are heart healthy and may help support healthy blood pressure.  Examples include eggplant, blackberries, prunes, plums, and blueberries which are considered to have the highest antioxidant activity of all foods.
• Green and yellow/green:
  Benefits to eating green fruits and vegetables include their ability to help the body get rid of potentially cancer-causing compounds.  Examples include broccoli, cabbage and green beans.  Yellow/greens such as kiwi are great for healthy eyesight because they are rich in lutein.
• Orange/yellow:
  These foods can be rich in beta-carotene which is beneficial for good eyesight and immune function.  Examples include pumpkin sweet potato, carrots, cantaloupe, and apricots.

Now that you know the benefits of eating fruits and vegetables and a variety of colors, make some changes to your usual choices.  The more colors that you can include, the better the chance of improving your health.  Make a fresh or frozen vegetable mixture including all your favorites.  Or try a stirfry.  Choosing fruit salad instead of a single type of fruit will increase your variety of phytochemical intake.  Mix it up and try something new.  Count up the colors each day.  How many different colors are you eating?

Water makes up a great portion of our body and is an essential component of all body tissues.  It is needed for many functions within the body such as digestion of foods, distribution of nutrients, and excretion of all unused materials.

We lose a lot of body fluids due to sweat.  Of course, this loss occurs more rapidly in the hot weather and at times of physical exertion due to exercise, activity and physical labor.  When we sweat and don’t rehydrate by drinking plenty of fluids, it can lead to a loss in the body’s ability to cool itself, cramps, dehydration, or heat exhaustion.    Symptoms of fluid loss can include thirst; cool, moist skin; a fast pulse; quick, shallow breathing; nausea; dizziness and difficulty in concentrating.  If left untreated a lack of fluids could progress and lead to heat stroke, requiring immediate medical care.

To stay hydrated, especially in hot weather be sure to drink plenty of fluids.  Don’t wait until you feel thirsty to have a drink.  Drink 7 to 10 ounces of water every 10 to 20 minutes when you are active.  If you are going to be active for more than an hour, you will need to add a sports drink with carbohydrate and electrolyte to prevent fluid losses. The best choices for beverages in the summer are WATER, sports drinks, 100% juice- plain or mixed with water.  Avoid beverages with caffeine (iced coffees and teas, colas and other caffeine sodas) or alcohol (beers, coolers, mixed drinks, wines) as they will cause more rapid losses in bodily fluids.  Keep an eye on children and senior citizens as they are more vulnerable to fluid losses and dehydration than the general public.

These rules not only apply to athletes that are running  or biking in the heat, but also for folks involved in activities around the house.  If you are gardening, cutting the grass, playing horseshoes or some other activity around the house or at a friend’s, take some water and possibly sports drinks with you and don’t forget to drink.

To decrease risk of dehydration, plan outdoor activities early in the morning or in the evening during the summer.  Wear light colored clothing and take frequent breaks in the heat.  But most importantly, drink up!

Boosting Metabolism

*When people are looking to lose weight, they often cut back on the calories that they eat.  While cutting calories will help with weight loss, it should be combined with metabolism boosting activities to be truly effective.  Boosting metabolism  generally means burning more calories, which can lead to weight loss. There are many supplements and  diet products advertising claims to boost metabolism.  With all the confusing information out there, you may be wondering what really works to boost metabolism.  Safe ways to  increase metabolism include getting enough sleep, eating when you need to, and increasing activity levels.

*How long you sleep can affect hormones that regulate both your appetite and your body weight.  Studies have found that people who sleep less tend to weigh more.  Sleeping less than 7 – 8 hours per night can lead to changes in hormones that increase appetite.  These hormonal changes, combined with a feeling of tiredness lead to overeating and a decrease in exercise.

*Eating on a regular basis will also keep your metabolism from slowing down too much.  Going for long periods of time in between meals causes metabolism to slow down to conserve energy.  But eating every four to five hours or when we are hungry can keep the metabolism running at a higher rate.  And after getting those 7 -8  hours sleep at night,  be sure to eat breakfast in the morning so that you can get a metabolic jumpstart for the day.

*Exercising on a regular basis burns calories and builds muscles.  Aerobic exercise such as  brisk walking, running, biking, dancing or swimming burns calories.  Strength training such as lifting weights, using resistance bands, calisthenics or yoga builds muscle.  Muscle burns more calories than fat.   So converting fat into muscle in your body, boosts metabolism and burns calories.

*For a metabolic increase, try doing aerobic activity at least four to five times per week for 30 minutes or more.  Practice strength training three times a week to convert fat to muscle.

*So now you know how to get to a healthier you.   Skip all those costly metabolism boosting diet aides that are advertised on TV an in magazines.   Instead, try getting your sleep, eating breakfast when you get up in the morning, eating on a regular basis and being active most days of the week including aerobic activity and strength training.

Today’s economy is forcing everyone to rethink their budgets. With grocery costs continuing to rise while incomes do not, it is time to look for ways to get more food for less money. Smarter shopping can not only lead to smaller bills at the checkout. It is an opportunity to make food choices that can lead to a healthier lifestyle.

The most expensive items on the shopping list for most people tend to be meats. To make the servings go further, try foods that used bite size pieces of beef, pork, chicken or fish rather than a a large portion for each person like a pork chop or steak. For instance you could make soups, stews and stirfries. Making a ground meat sauce to put over pasta will stretch further than serving each person several meatballs.

Buying a whole chicken or turkey is cheaper than buying cut up poultry parts. You can cook the whole bird and freeze some of the cooked meat for a potpie, BBQ sandwiches or a salad for a later meal. When serving chicken breasts, you can make the portion seem bigger by pounding the breast flat. This will also tenderized the meat and help it to cook up more quickly.

You can try to skip the meat completely at least one day of the week. Peanut butter, eggs, dried beans and dairy products all offer protein. Dried beans including kidney beans, black beans, garbanzo beans, baked beans, black-eyed peas, navy beans and lentils all have protein along with a high fiber content. By cutting back on meat servings, you will be eating more heart healthy.

Another large part of the grocery budget can be spent on fresh fruits and vegetables. Fresh produce is very nutritious, but can also be too expensive for people to afford. If you live near a farmers market, you can get a lot more produce for a lot less money than you would spending at the supermarket. This stimulates the local economy and you will be a lot healthier when you include more produce in your diet.

Finally, a great way to get nutritious foods without spending a lot of money is to plant a garden. If you live in an apartment, you can plant in pots like you do house plants.

Great Grains

Are you still eating white bread?  It’s time to make the smart change to whole grains.  Whole grains are superior because they are naturally full of healthy nutrients, they can help reduce the risk of certain diseases, and they are loaded with fiber.

White breads, pastas and cereals made with refined, overly processed grains are made from wheat and other grains that have been stripped of at least 15 of their nutrients including up to 95 % of Vitamin E and 75% of fiber.   Nutrients that are found in whole grains include protein, a small amount of fat and carbohydrate.  Grains are also valuable sources of several vitamins including many of the B vitamins, vitamin E, and minerals such as chromium, copper, iron, magnesium, manganese, potassium, selenium and zinc.   Other protective components found in whole grains are fiber, phytochemicals and plant sterols.  To compensate for all the healthy nutrients that have been removed from refined grains, the government makes manufacturers enrich their products with thiamin, riboflavin, niacin, iron and folic acid.   Even after enrichment, these refined grins are far inferior to whole grains.  It’s true, processors and manufacturers take a perfectly good and healthy product – whole grain, and they remove all the good stuff and then add a small amount of vitamins back in.

In addition to being loaded with nutrients, whole grains have been found to reduce the risk of developing heart disease, certain types of cancers and diabetes.  One study showed that for every 5 gram increase in cereal fiber (about the amount in a bowl of whole grain cereal), the risk of heart disease dropped by 37 percent.  A diet high in whole grains decreases the risk of developing cancer in almost all parts of the body but especially in the upper digestive tract, stomach, colon and gall bladder.  In the case of Type 2 (adult onset) diabetes, a diet high in whole grains can cut the risk by as much as 42 percent.  The fiber found in whole grains helps to keep our gastrointestinal system clean and healthy, increases feeling of fullness, and helps to control cholesterol, triglycerides and blood sugar levels.

The USDA’s food guide pyramid recommends that we make half of our grains whole and have at least three servings of whole grains per day.  We can do much better than that if we were to replace all of the white bread and pasta and cereals with whole grain.  Be sure to look for at least 3 grams of dietary fiber per serving when selecting bread, pastas and cereals.  Or look for the word “whole” in the list of ingredients.  For anyone who only likes white bread, look for new “white” whole grain breads, they look and taste like white bread but with all the benefits of whole grain.  Now there’s no excuse for not eating whole grains.

Have you thought about nutrition counseling but wondered if it would be worth the money?  You can always call or email me to find out what I could do to help you with your nutrition and wellness needs.  I work  hard  for all of my clients to  make sure they receive accurate, up to date, professional information and assistance to acheive their nutrition goals.  But you don’t have to take my word for it, below are results from recent clients who filled out and returned my customer satisfaction surveys.

100 % of clients who returned their survey rated their For Life Nutrition counseling experience as Excellent or Very Good.

100 % of clients rated For Life Nutrition as an Excellent or Very Good value for the money.

100 % said that information was presented in a professional and knowledgeable manner.

100 % said they gained knowledge about healthy nutrition.

100 % said they would recommend For Life Nutrition to a friend.

Other comments included:

Susan was very  knowledgeable and informative.

…I learned so much.

I learned a lot of great things on how to eat healthier.

I had no idea what to expect but it was very helpful.

…feel time and money well spent.

So don’t hesitate to contact me.  We’ll make sure that  your For Life Nutrition experience is just as successful and enjoyable as these responders found theirs to be.

I read a lot of books about food and nutrition.  When I find one that is especially interesting or loaded with good information, I like to tell all my friends so that they might read it too.

I love these books:

The Omnivore’s Dilemma  by Michael Pollan

This book follows the path of our food from field to plate.  It is quite shocking and may very well change the way you think and feel about the foods that you eat.

The End of Overeating. Taking Control of the Insatiable American Appetite 

by David A Kessler, MD

This book explains the lengths that  food manufacturers go to in order to make certain foods irresistible.  The  goal is to sell us lots of food and keep us coming back for more despite the fact that it may be making us sick and overweight.  The book also offers strategies to overcome and ignore all the marketing.

The Holidays are a time when families, friends and coworkers come together to celebrate and enjoy each other.  In most cases those celebrations will include lots of high calorie foods and drinks.  Use these tips to enjoy the celebrations and avoid that feeling of regret when stepping on the scale and realizing that you may have gone overboard with the goodies.

For A Party:

• Eat something before you go so that you’re not starving when you arrive.  A salad, cup of soup or sandwich at home will take the edge off of your hunger so that you can arrive relaxed and not feel the need to start grabbing food as soon as you arrive.
• Be sure to circulate and greet everyone before thinking about what you will eat or drink.
• Start with a low or no calorie beverage such as club soda with a twist of lemon or lime.  It looks like everyone else’s drink and you can save your calories for some of that good food.
• When drinking alcoholic beverages, alternate between the alcohol containing drinks and club soda or sparkling water to save on calories and avoid dehydration which can lead to a headache.
• Try standing instead of sitting, it burns more calories.
• Don’t sit or stand near the food table.  Looking at those goodies will cause you to eat more.
• Take along a more healthy snack such as a fruit or vegetable tray.  Use cookie cutters to make fruit or vegetable shapes  such as a stocking or tree.  It looks cute and makes it fun to eat.  Include a low fat dip.
• If your hosts are looking for folks to participate in a charades or a board game, be sure to play along.  Keeping busy will allow less time for boredom eating.
• If your host are looking for participants in a “drinking game”  it’s better to pass and skip all the extra calories from the alcohol.
• Look over the food carefully and only sample a few items that you really want.
• Plan to only eat one plate of food.
• If something isn’t as fantastically delicious as you thought it would be, DISCREETLY wrap it in a napkin and dispose of it.  Use caution to not offend your host or the guest that put all that effort into preparing the dish.
• Enjoy the festivities and have a safe and happy holiday season!!

Resolutions To Last For The Whole Year

The start of a new year is a time when many people decide to make changes in their lifestyles.  Some people resolve to give up old habits such as smoking or overeating.  Other people decide to start new routines such as joining a gym or scheduling regular walks.  While resolutions offer great opportunity for change, they are often unrealistic and therefore difficult to maintain.  Rather then setting lofty goals such as losing 20 pounds in three weeks, it would be better to set more modest goals and advance slowly.  If you currently don’t do any exercise then don’t expect to be able  to work out for an hour every day.  Start with 10 minutes of exercise a couple of days a week and when you can do that regularly, then advance to longer and more frequent exercising.  Many people feel that only BIG changes will make a difference to their health and well being.  The truth is that small lifestyle changes can have a great impact on overall health when they are done consistently.  With that in mind, I have listed some small changes that anyone can do at any time to feel better.  Be sure to get your doctor’s approval before starting any new exercise routine.

• Take a short walk on your lunch break.
• Skip the elevator and use the stairs.  Start with walking up or down one flight and taking the elevator the rest of the way.  Slowly increase the number of flights that you walk until you can make it the whole way without the elevator.
• Use the stairs rather than the escalator when you’re at a department store or mall.
• Drink a couple glasses of water every day.  If you drink water in place of soda or juice you will save all those calories too.
• Eat vegetables with your lunch and dinner.
• Eat a couple pieces of fruit every day.
• Have some dried beans once or twice a week.  Toss some garbanzo beans, black beans or kidney beans on your salad at the salad bar or eat a bowl of chili or soup with beans.
• Choose dairy products that are reduced in fat.

I wish you all Good Health and Happy New Year.