TOP 5: Maintain., NOT Gain during Holidays.

Wellness Hero’s Top 5:  Ways to maintain, NOT gain this holiday season.


 1. Daily Food Plan -Know your food plan for each day, don’t let circumstance dictate what you have to eat, verses your choices that could be pre-planned.  Going to a holiday gathering is great, but knowing ahead of time your food strategy for putting energy (calories) in your body can improve your control.

 2. Portion Control - Measure out what you plan to eat, use a small plate and do not stand/sit near the food.  Each feeding should have a variety of color & moderation.


3. Emotional Eating - Whether it is pure JOY or anxiety over seeing family with the time of year, be understanding of the way you feel.  Have a coping practice in play that doesn’t involve food. 


4. Mindful Eating - When you eat, challenge yourself to enjoy each bite.  Count your chews, savor the flavor, start the digestion process off on the right break down.  The idea is to slow down & be conscious of what you are eating.  Eating in front of technology can really take away from a food expereince. 


5. Water, water, water...drink it constantly all day, especially when you first wake up.  Hydrating consistantly creates a balance in many aspects.  Not only does it support digestion, but regulates hunger (as it is possible the body just needs water, but you feel hungry). 

Mindful Eating & Vitamins/Minerals Facts.

What is mindful eating?
Part of successful long term weight management is minimizing deprivation and eating foods that you enjoy on a regular basis. Deprivation or avoidance may work in the short-term, but usually leads to feeling out of control, self-criticism, and eating more.
It is helpful to adopt a more healthy and balanced approach to eating.

VITAMINS
Vitamins are a group of organic substances (made by plants or animals), that are essential for normal cell function, growth, and development.
There are 13 essential vitamins, meaning they are needed for the body to function. They are grouped into two categories:
Fat Soluble Vitamins:    A, D, E, & K
•    Small amounts needed to maintain good health
•    Stored in the body’s liver and fatty tissue
•    High doses can be toxic and lead to health problems
Water Soluble Vitamins:
B-complex group & Vitamin C
•    Not stored in the body and must be replaced each day
•    These vitamins are easily destroyed or weakened during food storage and preparation
•    Citrus fruits are a good source of vitamin C
MINERALS
Minerals are substances that come from the earth (soil and water) and are absorbed by plants. Humans absorb minerals from the foods that we eat. These are important for optimum health. There are two kinds of minerals:
Macrominerals
•    Includes calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
•    Body requires large amounts
Trace Minerals
•    Includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium
•    Body requires limited amounts
WHY ARE VITAMINS AND MINERALS IMPORTANT?
Vitamins and minerals have many functions that help the body carry out different processes. Vitamins and minerals assist the body in the following ways:
✓ Protects arteries
✓ Produces healthy skin
✓ Boosts your immune system
✓ Balances hormones
✓ Energy production
✓ Proper functioning of your brain and nervous system
✓ Slows down the ageing process ✓ Protects against certain cancers and heart
disease

FACTS TO CONSIDER
•
• •
•
Vitamin and mineral supplements are considered dietary supplements, not drugs, so they do not have to be tested in order to prove their safety or effectiveness before they are put on the market. They are considered safe until demonstrated
by the Food and Drug Administration to be dangerous.  Gees, play the guinea pig or russian rulette with your health & wellness.  Key is to do your research.
The American Medical Association has stated that it is acceptable for a healthy adult to use a multi- vitamin/mineral supplement.  I say first try to get V & M from a food source.

Go to www.usda.gov for a list of recommended daily allowances for other vitamins and minerals.

What is Metabolism anyways?

What is Metabolism anyways?

Your metabolism is made up of several key features.  Here are the 3 stars for the motion picture of your life, where the energy comes from....

Main Player role     - RESTING METABOLIC RATE (RMR)

Your RMR accounts for 60% of your daily energy expenditure.  Most of the calories you burn are for daily functions such as building and repairing tissue and supplying organs with energy to function.

How to improve? See both Main Sub & Rookie Roles as improvements with them directly impact a positive improvement with RMR.

Main Sub role     - PHYSICAL ACTIVITY (PA)

Made up of all activity you perform about the level of lying quietly and resting.  Not just workouts, but how active you are throughout the day.  Accounts for 10-30% of your daily energy expenditure (depending on the INTENSITY & Total Volume of PA).

How to improve?  Diversity is the key with the 5 components of Health-Related Fitness.  See this Link for more details:   PA Equations for Metabolism
The idea is combination movements that require more muscles to perform and which in turn can create higher intensity workouts.  When working with combining more then one component of fitness in an exercise will also yield significant energy expenditures for PA.

Rookie role        -THERMIC EFFECT OF FOOD (TEF)

Related to the process of digestion, breakdown & storage of energy substrates from food.  Can account for almost 10% of your daily energy expenditure

How to improve?  The more frequent a person eats (every 2-3 hours) the more food is driving this role.  The more whole the food the greater the energy required for absorbing, for example seeds & nuts raw (not roasted) or veggies raw demands that vigorous chewing starts digestion and throughout the process more nutrient dense foods will yeild to boost a persons TEF. 

Top 5 Foods to AVOID!!!

Focus on what you do is always my motto, don’t sweat what you didn’t do.  Yet, I do sometimes focus on what not to do in order to support my health.  Avoiding specific types of food can yield a positive experience within the body.


Wellness Hero’s Top 5 Foods to Avoid and Why....


  1. Microwavable food - Many reason’s can support this and the biggest is that the microwave itself is a destroyer of actual nutrition, whatever goes in it, well the food comes out with less nutrients automatically.  The idea is that store bought frozen meals/snacks are usually made with the lowest quality ingredients possible.  Sodium levels are usually through the roof and the idea of just focusing on calories or another category of the Nutrition facts can be miss leading as many GMO ingredients are lurking.  Just remember it is likely the lowest quality type of food in the store and is NOT considered health food. Of course their are some that can support health, just such a small percent...


2.  Non-Water Beverages - It’s not complicated, if its not water it likely has little benefit.  A smoothie of locally grown fruit or veggies is acceptable in moderation.  We are a nation of drinking way to many calories.  Fruit is mean to be eaten not juiced.  With all options every where, its best to avoid anything that isn’t 100% H2O. 


3.  Ingredients You Can’t Pronounce

Does ferrous sulfate, thiamine mononitrate or partially hydrogenated soybean oil sound appetizing to you? Follow this rule of thumb: if a food product is made of stuff you need a course in chemistry to comprehend – or —if you can’t pronounce the first 5 ingredients, don’t let it near your cart.

Stay focused on buying whole foods comprised of only 1 ingredient. Instead of snacking on neon-orange cheese curls, slice up some carrots or celery sticks. Invest in an air popper and enjoy fiber-rich popcorn. Make homemade veggie chips: cut up kale, thinly slice beets, sweet potatoes or yams, sprinkle them with herbs and a little olive oil and bake in the oven.

4. Fake Health Foods

Fake health foods are those deceptive foods, billing themselves as “low in fat”, like Cheerios which has GMO ingredients and certain cookies, salad dressings or yogurt brands. Look closely at their labels. To make up for flavor, these items are inevitably high in sugar or salt. Other tricky foods include packaged breads and crackers with labels stating “contains whole grains.” This often translates into considerably less fiber than 100% whole grain products. Mulit-grain is a fake health term as well.

Again, choose real foods as much as possible. If it’s a sweet tooth you need to satisfy, buy tasty dried fruits, such as apricots or mango. A spoon full of honey can work too!

5. Canned Foods High in Sodium

Eighty percent of our sodium intake comes from processed and canned foods. In fact, many canned foods are so chock full of salt, they contain half or more of your daily recommended intake. A diet high in sodium is dangerous since it can lead to high blood pressure and many other heart related problems.

Instead of buying canned soups, try making your own simple versions, like a healthy cream of carrot soup or hearty lentil. If you don’t have the time to cook, purchase canned soups low in sodium.

Food Video by the Wellness Hero:
Food Matters Video

Easy Steps to Mindful Eating habits.

What is mindful eating?
Part of successful long term weight management is minimizing deprivation and eating foods that you enjoy on a regular basis. Deprivation or avoidance may work in the short-term, but usually leads to feeling out of control, self-criticism, and eating more.
It is helpful to adopt a more healthy and balanced approach to eating. This involves mindful eating: planning ahead and looking forward to eating special foods, rather than engaging in the deprivation/guilt cycle. If you truly enjoy the food, you’ll be more satisfied and are less likely to want excessive portions.

Tips for adding favorites to your meal plan:
✔ Plan ahead. Set a specific place and time to fit the food into your daily and weekly plan. This will allow you to look forward to your favorite food.
✔ Eat the food with others. There is no reason to hide or be ashamed. Eating with others will help you reinforce a more positive perspective on eating.
✔ Purchase the food in small quantities. Limiting your exposure to the sight and smell of enticing foods will
decrease the chances of overeating.
✔ Expect to want more. Old habits are hard to break. Our desire for more is based on the belief that you shouldn’t be having this, so you better eat it while you can. Remember, you can plan to have your favorite food occasionally.
✔ Savor the moment and eat slowly. If you are particularly hungry, you are likely to eat quickly and not enjoy the taste the food completely. Your goal is to fully enjoy the food you eat. Eat slowly, savor each mouthful, and enjoy the moment.

Here is a quick guide to supporting your daily eating choices:

 What foods do you want to include in your eating plan?
_____________________________________________________________________________________
What are the automatic thoughts that make you feel you can’t control or shouldn’t eat this food? _____________________________________    _____________________________________ _____________________________________    _____________________________________

How can you change the automatic thoughts about this food to a positive thought?
_____________________________________    _____________________________________ _____________________________________    _____________________________________

Now describe the steps you will take to enjoy and control your eating experience.....

What is the amount of the food that you will eat? ___________________________________

How many calories is this amount? __________________ Calories

Will you need to adjust your daily or weekly intake to allow for the extra calories?    Yes    or No


If yes, how will you do it? ______________________________________________

Where and when do you plan to eat this food?

_____________________________________

What serving size do you plan to have?
__________________________________________

What factors may lead to overeating? ___________________________________________

Hydration Basics

HYDRATION BASICS are not just for the summer months, but a daily choice all year. 

Here are some facts and self checks for you to apply this knowledge.  Love that H2O.....The amount of fluids needed each day depends on age, gender, activity level, environmental conditions, the health of the person, the quality of their diet, and the number and type of medication being taken. Your body loses fluid throughout
the day so it is important that you replace the fluids lost through beverages you consume or the food you eat. Why should you care? Several studies indicate that your metabolism and even concentration levels may be compromised if you are dehydrated.

ARE YOU PROPERLY HYDRATED?
How do you know if you are not getting enough fluids? Check off the questions that you can answer “yes” to:
____ Is your skin dry? If you wrinkle it or pinch it, does it take awhile to “bounce” back?
____ Is your urine yellow or darker? (It should be clear to a light yellow in color (lemonade))
____ Are you frequently constipated, meaning not going once a day?
____ Do you get groggy or experience headaches part way through the day?
____ Do you have a lot of trouble staying cool or keeping warm?
A “yes” to any one of these questions may mean that your body is dehydrated and you should increase your fluid intake.

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water.

HEALTH BENEFITS Of WATER

Functions of water in the body
Moistens tissue such as those in the mouth, eyes, and nose
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Regulates Helps    body
prevent constipation
Relieves kidneys and liver by flushing out waste products
temperature
Helps dissolve minerals and other nutrients to make them accessible to the body

10 Tips for buying Healthy Food on the CHEAP.

Eating better on a budget....

10 tips to help you stretch your food dollars

Nutrition Education

Get the most for your food budget! There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars. 

1.  Plan, plan, plan! Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions.

2. Check to see what foods you already have and make a list for what you need to buy.
get the best price.  Check the local newspaper, online,
and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood—often the most expensive items on your list.

3. Compare and contrast Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.

4.  Buy in bulk It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space.

5.  Buy in season Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going
to use them all right away, buy some that still need time to ripen.

6.  Convenience costs...go back to the basics Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch. Take the time to prepare your own—and save!

7. Easy on your wallet Certain foods are typically low-cost options all year
round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices.

8.  Cook once...eat all week! Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.

9.  Get your creative juices flowing Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or to make chicken chili. Remember, throwing away food is throwing away your money!

10.  Eating our @ resturants can be expensive.  Save $$$ by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Stick to water instead of ordering other beverages, which add to the bill.