REMEMBER, THIS SEASON IS NOT WORTH DESTROYING ALL THE WORK & EFFORT YOU HAVE PUT IN...DON'T SPEND THE NEXT TWO MONTHS GAINING WEIGHT AND GOING THROUGH THE SHAME AND EMOTIONAL/PHYSICAL ROLLER COASTERS AS A RESULT OF POOR DECISION MAKING. ENJOY YOUR HOLIDAY BUT MAKE WISE, MODEST DECISIONS THAT WILL KEEP YOU ON TRACK AND FOCUSED SO THAT YOU CAN FEEL GOOD ABOUT YOURSELF AS YOUR ARE ENTERING THE NEW YEAR....REMEMBER, THE SEASON WILL END AND YOU WILL HARDLY REMEMBER WHAT YOU ATE BUT THE IMPACT AND RESULTS WILL BE LASTING...
A Few Tips for "On the Day" (i.e. Thanksgiving, Christmas, New Year's)
1. Workout the morning (or some part of the day)...it helps focus your mind, remind you of your goals, motivate you and keep you on track.
2. Be the one to bring health conscious (appetizers, desserts, or dishes) to ensure that there is something there that you can eat. I find this particularly helpful with appetizers and desserts....
3. Only eat what you REALLY WANT and use portion control. Determine "what's worth it" to you and enjoy those dishes...don't get a little bit of everything and be sure to weigh the cost before making your choices....fill half your plate with veggies
4. Don't drink up your calories either...
Monday, November 28, 2011
WEEK 7 - SOURCES OF OMEGA 3'S
If you ask folks what food group they should avoid, most will probably answer "fats." While it's true that, in large amounts, some types of fat are bad for your health (not to mention your waistline), there are some we simply can't live without. Among them are the omega-3 fatty acids...The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease. (http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3)
7 MAJOR SOURCES OF OMEGA 3'S
1. FLAX SEED
2. SALMON
3. WALNUTS
4. SOYBEANS
5. SARDINES
6. CANOLA OIL
7. ENRICHED EGGS
7 MAJOR SOURCES OF OMEGA 3'S
1. FLAX SEED
2. SALMON
3. WALNUTS
4. SOYBEANS
5. SARDINES
6. CANOLA OIL
7. ENRICHED EGGS
Saturday, November 5, 2011
WEEK 6 - SAMPLE MEAL PLAN
SAMPLE DAYS
B4 Workout: yogurt
Brkfst: oatmeal w/flax & boiled egg
Snack: Almonds & string cheese
Lunch: Tuna Sandwhich & Apple
Snack: Fiber one bar
Dinner: Salmon, Broccoli & Brown Rice
Dessert/Evening Snack: Vegan Cookie
B4 Workout: yogurt
Brkfst: Chocolate Protein Shake (w/almond milk, pb, strawberries)
Snack: kashi protein bar
Lunch: veggie sandwich w/ cheese & yogurt
Snack: mountain trail mix
Dinner: Salad w/tuna salad on top
Dinner/Evening Snack: ice cream/frozen yogurt/sorbet
B4 Workout: toast
Brkfst: yogurt&kashi lean cereal & boiled egg whites
Snack: apple & almond butter or peanut utter
Lunch: grilled chk. Wrap w/fruit
Snack: fiber one bar
Dinner: tacos w/ ground turkey & corn tortillas
Dinner/Evening Snack: trader joes guiltless br
B4 Workout: yogurt
Brkfst: oatmeal w/flax & boiled egg
Snack: Almonds & string cheese
Lunch: Tuna Sandwhich & Apple
Snack: Fiber one bar
Dinner: Salmon, Broccoli & Brown Rice
Dessert/Evening Snack: Vegan Cookie
B4 Workout: yogurt
Brkfst: Chocolate Protein Shake (w/almond milk, pb, strawberries)
Snack: kashi protein bar
Lunch: veggie sandwich w/ cheese & yogurt
Snack: mountain trail mix
Dinner: Salad w/tuna salad on top
Dinner/Evening Snack: ice cream/frozen yogurt/sorbet
B4 Workout: toast
Brkfst: yogurt&kashi lean cereal & boiled egg whites
Snack: apple & almond butter or peanut utter
Lunch: grilled chk. Wrap w/fruit
Snack: fiber one bar
Dinner: tacos w/ ground turkey & corn tortillas
Dinner/Evening Snack: trader joes guiltless br
Saturday, October 29, 2011
WEEK 5 - SNACKING WELL
It is necessary to snack at least two times a day: once between breakfast and lunch and once between lunch and dinner. And depending on what time you go to bed, a snack between dinner and bedtime!!
Thus, you should be eating about 5-6 times a day and about every 2-3 hours. You want to snack on foods that will give you energy and that will hold you over until it is time to et again. Adding protein, good fats, or high fiber foods to your snack helps keep your energy level constant by lengthening the time of digestion.
EXAMPLE SNACK IDEAS
-yogurt w/fiber rich cereal
-yogurt w/a teaspoon of flax seed
-nuts/seeds (almonds, pistachos, pecans, sunflower seeds etc.)
-apple w/peanut butter
-apple w/almond butter
-snack bar or cereal bar high in fiber/protein (ex. fiber one bar or kashi bar)
-string cheese and some fruit
-whole wheat bread/tortilla w/nut butter spread on it
-protein shake (variety of things you can add to it: fruit, flax seed, peanut butter, almond butter etc.)
-high fiber fruits (pears, raspberries, apple, strawberries)
Thus, you should be eating about 5-6 times a day and about every 2-3 hours. You want to snack on foods that will give you energy and that will hold you over until it is time to et again. Adding protein, good fats, or high fiber foods to your snack helps keep your energy level constant by lengthening the time of digestion.
EXAMPLE SNACK IDEAS
-yogurt w/fiber rich cereal
-yogurt w/a teaspoon of flax seed
-nuts/seeds (almonds, pistachos, pecans, sunflower seeds etc.)
-apple w/peanut butter
-apple w/almond butter
-snack bar or cereal bar high in fiber/protein (ex. fiber one bar or kashi bar)
-string cheese and some fruit
-whole wheat bread/tortilla w/nut butter spread on it
-protein shake (variety of things you can add to it: fruit, flax seed, peanut butter, almond butter etc.)
-high fiber fruits (pears, raspberries, apple, strawberries)
Monday, October 17, 2011
WEEK 4 - READING FOOD LABELS
THE INFORMATION BELOW IS HELPFUL FOR READING FOOD LABLES AND WAS TAKEN FROM THIS WEBSITE. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/taking-a-closer-look-at-labels.html#Sodium
Calories
If you are trying to lose or maintain your weight, the number of calories you eat counts. To lose weight you need to eat fewer calories than your body burns. You can use the labels to compare similar products and determine which contains fewer calories. To find out how many calories you need each day, talk with your dietitian or certified diabetes educator.
Total Fat
Total fat tells you how much fat is in a food per serving. It includes fats that are good for you such as mono and polyunsaturated fats, and fats that are not so good such as saturated and trans fats. Mono and polyunsaturated fats can help to lower your blood cholesterol and protect your heart. Saturated and trans fat can raise your blood cholesterol and increase your risk of heart disease. The cholesterol in food may also increase your blood cholesterol.
Fat is calorie-dense. Per gram, it has more than twice the calories of carbohydrate or protein. Although some types of fats, such as mono and polyunsaturated fats provide your body with healthy fats, it is still important to pay attention to the overall number of calories that you consume to maintain a healthy weight.
Sodium
Sodium does not affect blood glucose levels. However, many people eat much more sodium than they need. Table salt is very high in sodium. You might hear people use "sodium" in lieu of "table salt," or vice versa.
With many foods, you can taste how salty they are, such as pickles or bacon. But there is also hidden salt in many foods, like cheeses, salad dressings, canned soups and other packaged foods. Reading labels can help you compare the sodium in different foods. You can also try using herbs and spices in your cooking instead of adding salt. Adults should aim for less than 2300 mg per day. If you have high blood pressure, it may be helpful to eat less.
Total Carbohydrate
If you are carbohydrate counting, the food label can provide you with the information you need for meal planning. Look at the grams of total carbohydrate, rather than the grams of sugar. Total carbohydrate on the label includes sugar, complex carbohydrate, and fiber. If you look only at the sugar number, you may end up excluding nutritious foods such as fruits and milks thinking they are too high in sugar. You might also overeat foods such as cereals and grains that have no natural or added sugar, but do contain a lot of carbohydrate.
The grams of sugar and fiber are counted as part of the grams of total carbohydrate. If a food has 5 grams or more fiber in a serving, subtract half the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content.
Fiber
Fiber is part of plant foods that is not digested – or for some types, only partially digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day. People with diabetes need the same amount of fiber as everyone else for good health.
Sugar Alcohols
Sugar alcohols (also known as polyols) include sorbitol, xylitol and mannitol, and have fewer calories than sugars and starches. Use of sugar alcohols in a product does not necessarily mean the product is low in carbohydrate or calories. And, just because a package says "sugar-free" on the outside, that does not mean that it is calorie or carbohydrate-free. Always remember to check the label for the grams of carbohydrate and calories.
List of Ingredients
Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you'd like to avoid, such as coconut oil or palm oil, which are high in saturated fat. Also try to avoid hydrogenated oils that are high in trans fat. They are not listed by total amount on the label, but you can choose foods that don't list hydrogenated or partially hydrogenated oil in the ingredient list.
The ingredient list is also a good place to look for heart-healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains, like whole wheat flour and oats.
Calories
If you are trying to lose or maintain your weight, the number of calories you eat counts. To lose weight you need to eat fewer calories than your body burns. You can use the labels to compare similar products and determine which contains fewer calories. To find out how many calories you need each day, talk with your dietitian or certified diabetes educator.
Total Fat
Total fat tells you how much fat is in a food per serving. It includes fats that are good for you such as mono and polyunsaturated fats, and fats that are not so good such as saturated and trans fats. Mono and polyunsaturated fats can help to lower your blood cholesterol and protect your heart. Saturated and trans fat can raise your blood cholesterol and increase your risk of heart disease. The cholesterol in food may also increase your blood cholesterol.
Fat is calorie-dense. Per gram, it has more than twice the calories of carbohydrate or protein. Although some types of fats, such as mono and polyunsaturated fats provide your body with healthy fats, it is still important to pay attention to the overall number of calories that you consume to maintain a healthy weight.
Sodium
Sodium does not affect blood glucose levels. However, many people eat much more sodium than they need. Table salt is very high in sodium. You might hear people use "sodium" in lieu of "table salt," or vice versa.
With many foods, you can taste how salty they are, such as pickles or bacon. But there is also hidden salt in many foods, like cheeses, salad dressings, canned soups and other packaged foods. Reading labels can help you compare the sodium in different foods. You can also try using herbs and spices in your cooking instead of adding salt. Adults should aim for less than 2300 mg per day. If you have high blood pressure, it may be helpful to eat less.
Total Carbohydrate
If you are carbohydrate counting, the food label can provide you with the information you need for meal planning. Look at the grams of total carbohydrate, rather than the grams of sugar. Total carbohydrate on the label includes sugar, complex carbohydrate, and fiber. If you look only at the sugar number, you may end up excluding nutritious foods such as fruits and milks thinking they are too high in sugar. You might also overeat foods such as cereals and grains that have no natural or added sugar, but do contain a lot of carbohydrate.
The grams of sugar and fiber are counted as part of the grams of total carbohydrate. If a food has 5 grams or more fiber in a serving, subtract half the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content.
Fiber
Fiber is part of plant foods that is not digested – or for some types, only partially digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day. People with diabetes need the same amount of fiber as everyone else for good health.
Sugar Alcohols
Sugar alcohols (also known as polyols) include sorbitol, xylitol and mannitol, and have fewer calories than sugars and starches. Use of sugar alcohols in a product does not necessarily mean the product is low in carbohydrate or calories. And, just because a package says "sugar-free" on the outside, that does not mean that it is calorie or carbohydrate-free. Always remember to check the label for the grams of carbohydrate and calories.
List of Ingredients
Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you'd like to avoid, such as coconut oil or palm oil, which are high in saturated fat. Also try to avoid hydrogenated oils that are high in trans fat. They are not listed by total amount on the label, but you can choose foods that don't list hydrogenated or partially hydrogenated oil in the ingredient list.
The ingredient list is also a good place to look for heart-healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains, like whole wheat flour and oats.
Week 3 - FOODS TO AVOID / PURSUE
FOODS TO AVOID
1. fried foods
2. foods high in sugar
3.. soda and juice
4. white foods (white rice, white bread, white pasta)
5. read meat (it's hard for the body to digest)
6. pre-packaged meals (high in sodium)
7. fast food restaurants
8. processed meat (i.e. lunch meat, hot dogs, bacon)
9. creamy salad dressings
FOODS TO PURSUE
1. natural sweeteners (i.e. agave nectar, sugar in the raw)
2. lean proteins (turkey breast, chicken breast, fish, egg whites, soy beans)
3. foods high in fiber (vegetables, fruits, grains, beans, nuts, seeds, dark chocolate)
4. go for wheat or whole grain products
5. yogurt - go greek
1. fried foods
2. foods high in sugar
3.. soda and juice
4. white foods (white rice, white bread, white pasta)
5. read meat (it's hard for the body to digest)
6. pre-packaged meals (high in sodium)
7. fast food restaurants
8. processed meat (i.e. lunch meat, hot dogs, bacon)
9. creamy salad dressings
FOODS TO PURSUE
1. natural sweeteners (i.e. agave nectar, sugar in the raw)
2. lean proteins (turkey breast, chicken breast, fish, egg whites, soy beans)
3. foods high in fiber (vegetables, fruits, grains, beans, nuts, seeds, dark chocolate)
4. go for wheat or whole grain products
5. yogurt - go greek
Saturday, October 8, 2011
WEEK 2 - PREPARATION
TIPS FROM OUR SECOND SESSION...
1. Grocery shop based on pre-planned meals and snacks
2. Cook in bulk, if necessary so that you can have meals available throughout the week and you are less likely eat out and on-the-go.
3. Pack your lunch the night before.
4. Invest in a lunch bag/cooler, Tupperware containers, zip lock bags and the sorts so that you have what you need to prepare your own food and take it on the go with you...There are hardly any quick healthy options on-the-go. Therefore, you want to always be ready to be consistent with your personal goals.
5. Always have healthy snacks available. Don't let yourself get hungry without options on hand. If you are unprepared for your hunger, you are likely to just grab something on-the-go which is usually unhealthy.
6. REMEMBER: IF YOU PREPARE, YOU ARE MORE LIKELY TO STAY ON TRACK!
1. Grocery shop based on pre-planned meals and snacks
2. Cook in bulk, if necessary so that you can have meals available throughout the week and you are less likely eat out and on-the-go.
3. Pack your lunch the night before.
4. Invest in a lunch bag/cooler, Tupperware containers, zip lock bags and the sorts so that you have what you need to prepare your own food and take it on the go with you...There are hardly any quick healthy options on-the-go. Therefore, you want to always be ready to be consistent with your personal goals.
5. Always have healthy snacks available. Don't let yourself get hungry without options on hand. If you are unprepared for your hunger, you are likely to just grab something on-the-go which is usually unhealthy.
6. REMEMBER: IF YOU PREPARE, YOU ARE MORE LIKELY TO STAY ON TRACK!
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