Sunday, January 17, 2010
1. Eat breakfast, which should not contain large amounts of sugar and simple carbs. Eating a high sugar breakfast prompts the adrenal fatigue cycle throughout your day. Leaving you tired and drained, looking for the next cup of coffee or sweet snack to pick yourself up.
Revision: Eat protein, whole grains and whole fruit for breakfast. Don't forget to hydrate.
2. Include vegetables or salad with lunch and dinner.
This does not mean, iceberg lettuce with bacon, cheese, and drown in dressing. Make sure to include dark leafy greans, such as spinach, loose leaf lettuces, or romaine. Fresh or frozen are always best, avoid canned vegetables. Add beans for even more protein and fiber.
Revision: Include larger portions of fresh and frozen vegetables at meals and incorporate more dark leafy greens into your salads. Skip the bacon, add less cheese and dressing, and include beans to boost protein and fiber.
3. Choose fruit and nuts as a snack, or other fiber and protein options.
Revision: Choose whole fruit (with skin) and nuts for snacks.
4. Replace full-fat food and drinks with reduced-fat alternatives. As long as the fat hasn't been replaced with more sugar and simple carbs, or other non-nutritive fillers. Minimize the amount of saturated animal fats you consume.
Revision: Replace trans fats (partially hydronated oils) and saturated fats with more monounsaturated fats and omega 3 food sources.
5. Choose wholegrain foods instead of more refined foods
This can be tricky with all the misleading labels on grain products. So, make sure the 1st ingredients is whole wheat flour, other whole grains, and brown rice. This does not include instant rice or oatmeal.
Revision: Choose whole grains and brown rice
6. Eat smaller serving sizes by using smaller plates and cups, order small portions, split meals, and fill half your plate with vegetables that are not starchy or fried.
7. Eat slowly and stop when you are satisfied, not stuffed full
Wait 20 minutes before getting another serving. It takes that long for your stomach to tell your brain that you have eaten.
8. Eat when you genuinely feel hungry, rather than for emotional or other reasons
If you are not sure why your hungry, wait 15 to 20 minutes and distract yourself with other things you need to do. If you are still hungry, eat a healthy snack or meal before you give in to a craving for junk food.
9. Swap sweetened drinks such as cordial, soft drink and juice with water
Revision: Avoid soft drinks, juice, and alcohol. Drink water before meals.
10. Eat your evening meals at a dinner table with the TV turned off.
Revision: Eat meals with others whenever possible, at a table, and turn off the TV.
I could extend the list or go into further explanation, but this is not meant to bore you, just to keep you better informed. If you want more clarification in any area, or have something to add, leave a comment or e-mail me directly.
Wednesday, December 30, 2009
- Disconnect with Food- We no longer have a realistic idea of where our food comes from or how it is affecting our lives.
- Food Politics- Who is really in control of our food supply? Corporate food producers, suppliers, and manufacturers.
- Industrialized Food Production- Factory farming is not alligned with the values mosst of us embrace.
- Globalization- The import and export of food ingredients is not regulated sufficiently, as evidenced by the pet food recall and contaminated, imported berries.
What can you do to protect yourself and those you love?
- Don't Believe the Hype, fads, partial truths, health claims, and marketing tactics.
- Decrease Consumption- Especially animal products. There is a huge surplus of food produced in this country. I realize there are underfed/undernourished people in this country, but its not due to a food shortage. Food is wasted, discarded, and rotting in every state across this nation. Instead of focusing on improving the quality of our food supply, we are still trying to compensate by increasing the quantity of food produced. This practice has exaserbated the current health problems of our nation.
- Educate Yourself- Find professionals who truly care about your health and nutrition. Those who are devoted to finding and sharing the truth, regardless of how uncomfortable it may be and who have nothing to gain except improving the current nutrition and health of our nation. (In other words, no money or politics involved.)
To start your education, check out the following sites:
- Consume no products that contain high-fructose corn syrup.
- Purchase no food products with health claims or deceptive wording on the packaging.
- Feed my dogs more whole foods along with their no by-product, artificial flavor/color, etc.
- Plant only organic vegetables this spring and save the seeds. (Monsanto can kiss off!)
- Read at least 6 books correlating the food and health issues of the 21st Century.
This doesn't seem like near enough in the overall scope of our food and health crisis, but they are my 5 things and I will own them. These new resolutions will add to the other things I already do for myself, others, and the planet. Just "one thing" is not enough, but it is a good starting point. We all move at different speeds and take different paths even when traveling to the same destination. Remember to enjoy the journey and bring a friend along for the ride.
Feel free to join me in any of these resolutions, even if only for a season or shorter period of time. I would love for you to share your thoughts and ideas. What are you resolving to do in 2010?
Tuesday, December 29, 2009
A nutritionist is defined as specialist in nutrition. Depending on state law, however, a person using the title may/or may not be trained in the science of nutrition. There are certification programs, but no licensing is available.
Where as a dietitian is well-educated in the science of nutrition, required to pass a national exam, and must receive continuing education in order to remain registered. Membership in the American Dietetic Assoc. and state licensure are optional, but may be required by an employer.
Don't be afraid to ask about the qualifications and education of nutrition professionals from which you get advice.