Nutrition Nuggets

Does Your Diet Need Anger Management?

Slow traffic on overcrowded roads. Co-workers who refuse to carry their weight. Family members who won’t pick up after themselves. There are countless reasons for the rage that swells up within us, calling upon our anger management skills to squelch our impatience. Is dieting another issue that makes you frustrated? Your anxiety about dieting may [...]

Slow traffic on overcrowded roads. Co-workers who refuse to carry their weight. Family members who won’t pick up after themselves.

There are countless reasons for the rage that swells up within us, calling upon our anger management skills to squelch our impatience. Is dieting another issue that makes you frustrated?

Your anxiety about dieting may be holding you back from achieving the healthy, attractive body you really want.

Consider these 4 easy ways to get rid of dieting rage:

1. Enjoy the healthy journey without constantly worrying how many pounds you lost. After all, it’s a lifestyle change you are trying to achieve first, and the pounds will then melt off naturally.

2. Crash diets put you on the fast track to dieting frustration and failure. Slow and steady wins the race and helps you reach your dieting goals without grief.

3. Have someone join you for the dieting experience. Jog with a neighbor, tally calories with your best friend, walk your dog everyday or join an online forum to find a fitness friend.

4. Be patient with yourself and the world around you. Life constantly presents changing circumstances that may cause you to stop and restart your diet. Go with the flow and you will always return to the right path.

If dietary distress is holding you back from losing the weight you want, de-stress so you can enjoy your fitness routine instead of dreading it.

5 Ways To Prevent Overeating

Holidays, gatherings and occasions continually challenge our self-control when it comes to eating. Consider these five ways to avoid overeating during these difficult times: 1. Walk away from the situation. By simply changing your surrounding for awhile, you can avoid temptation. 2. Trick your taste buds. If you continually crave something sweet, eat something salty [...]

Holidays, gatherings and occasions continually challenge our self-control when it comes to eating.

Consider these five ways to avoid overeating during these difficult times:

1. Walk away from the situation. By simply changing your surrounding for awhile, you can avoid temptation.

2. Trick your taste buds. If you continually crave something sweet, eat something salty like a pickle. If you’re looking for something salty, go for a spicy flavor such as a hot pepper.

3. Get up and move. Getting physical can keep your mind off food so take a walk or do some stretches to balance the cravings.

4. Avoid food if you are sad or angry. Rather than using food as comfort, sit with your feelings and write them down if you need a release.

5. Give yourself a special treat. Rewarding yourself with an activity that does not include food, such as a bath or massage, is a great way to take you mind off snacking and still feel pampered.

By taking the focus off snacking for awhile, you can avoid overeating for a healthier lifestyle and a better relationship with food.

How to Keep Your Children Fit and Healthy

According to the National Center for Health Statistics at the Center for Disease Control and Prevention, an alarming 17 percent of children between the ages of 2 and 19 are obese. Keeping your children fit and healthy is a top priority because of the current toxicity in America through ongoing commercials for junk food that [...]

According to the National Center for Health Statistics at the Center for Disease Control and Prevention, an alarming 17 percent of children between the ages of 2 and 19 are obese.

Keeping your children fit and healthy is a top priority because of the current toxicity in America through ongoing commercials for junk food that lure kids.

Dr. Leonard Wartofsky of The Endocrine Society states, “Clearly, Americans recognize the obesity epidemic facing this country and our children.”

Meanwhile, Marlene Schwarts, deputy director at the Rudd Center for Food Policy and Obesity at Yale University says, “They’re surrounded by circumstances where the default behavior is one that encourages obesity.”

In response to this epidemic of childhood obesity, parents can still turn to the food pyramid as a guideline for a balanced daily diet.

While the world has changed dramatically over the past two decades with fast food restaurants everywhere and oversized food options, children’s nutritional requirements remain the same.

Estimates of these daily requirements according to the food pyramid include 6 to 9 servings of grains, 3 to 4 servings of vegetables, 2 to 3 servings of fruit, 3 servings of dairy and 2 servings of meat and beans. These estimates increase slightly for a teenage boy or girl.

In an environment that encourages instant gratification through unhealthy food choices, we need to get back to basics by following the guidelines of the food pyramid when we feed our children.

6 Surprising Foods

Often the greatest mistake you can make when dieting is assuming certain foods are healthy and others are not. Based on reputation, some foods are dismissed when they are actually healthy and other foods are not as healthy as you may think. Here are 6 examples: 1. Although granola bars are revered as a healthy [...]

Often the greatest mistake you can make when dieting is assuming certain foods are healthy and others are not.

Based on reputation, some foods are dismissed when they are actually healthy and other foods are not as healthy as you may think.

Here are 6 examples:

1. Although granola bars are revered as a healthy snack filled with nuts, whole oats and dried fruit, they are usually dipped in sugary syrup or contain chocolate chips. Even the granola bars that don’t contain a lot of sugar have little fiber, protein, vitamins and minerals, putting them in a class with candy bars.

2. Bottled tea beverages, though promoted for their antioxidant abilities, actually contain a significant amount of sugar to rival soft drinks.

3. Frozen yogurt usually does not contain active cultures like the healthy, refrigerated kind. Additionally, frozen yogurt usually contains excessive amounts of sugar.

4. Beef has gotten a bad name but it is actually the cut and amount that matters. Having a 3-ounce serving of lean beef contains more than half the daily requirement for protein along with a myriad of other essential nutrients.

5. White potatoes have also gotten bad press, but it is actually adding butter, sour cream and frying them that makes them unhealthy. Eating plain white potatoes with the skin provides essential carbs, vitamin C, Vitamin B6 and potassium while making you feel full and satisfied.

6. Pizza contains a myriad of nutrients along with the four basic food groups. Eating pizza with whole wheat crust and veggie toppings is both nutritious and delicious.

So from now on, you can pass on those chewy granola bars and enjoy a tasty steak instead!

Is Eating An Emotional Experience?

Do you find eating is an emotional experience for you? If you ever woke up on the sofa with an empty bag of chips next to you and no memory of how you wound up there, you’ve fallen victim to emotional eating. According to leading nutritional experts, about 75 percent of overeating is caused by [...]

Do you find eating is an emotional experience for you?

If you ever woke up on the sofa with an empty bag of chips next to you and no memory of how you wound up there, you’ve fallen victim to emotional eating.

According to leading nutritional experts, about 75 percent of overeating is caused by emotion. In other words, we are getting far too comfortable with comfort foods.

Most emotional eating starts with the desire to relieve stress. Instead of snacking, figure out the reasons for your anxiety and find new skills to combat your issues.

To overcome your emotions at the moment, you can:

1. Eliminate chips and chocolate from your cabinets and stock up on healthier snacks such as applesauce, bananas and whole wheat toast.
2. Exercising is one of the best ways to relieve stress and stay fit. Take a walk, shoot a few hoops, jog around the block or do calisthenics and cardio to get past your emotions.
3. Keep a journal tracking your progress, highlighting your achievements and reinforcing your goals.
4. Instead of eating to relieve stress, talk to someone you trust or visit online forums for advice.

When you take control of your emotions, you are also taking care of your overall fitness and well-being.