What’s the Deal with Paleo?

The Paleo diet is quickly gain popularity and is taking the diet world
by storm. It is also known as the “Stone Age Diet”.  What exactly is this diet? To simplify it, it
is a diet that focuses on eating like our prehistoric ancestors did. This was
back in time when we did not have processed foods, refined sugars, or dairy.
The diet focuses on only eating foods that can be hunted, fished, or gathered.
The belief behind this diet is that if we eat the way that our ancestors did
that we will be healthier, lose weight, and curb disease. As with any diet,
there are always going to be pros and cons. You also always want to check with
a doctor or dietician before you start any kind of diet or change in your
eating habits.

What the diet emphasizes: Meat, fish, nuts, seeds, fruits, vegetables,
and eggs
What the diet eliminates: Processed foods, whole grains, dairy,
potatoes, sugar, and salt

Pros of Paleo:

  • Cuts out added sugars and sodium.
  • The combination of plant foods and diet
    rich in protein helps control blood sugar, regulate blood pressure, contribute
    to weight loss, and prevent type II diabetes.
  • Diet is rich is protein.
  • Emphasis on protein in fiber in this
    diet helps suppress appetite leaving us fuller for longer.
  • Potassium is still plentiful in this
    diet.

Cons of Paleo:

  • Expensive: The meats and other foods
    that are used in this diet can be very pricey to purchase
  • The diet cuts out certain food groups
    (such as dairy and whole grains) – Cutting nutrient enriched foods out of a
    diet can be tricky because that can lead to nutrient deficiencies which may
    lead to other health issues.
  • Low carb: In this diet only 23% of
    calories come from carbs when in reality it should be closer to 45-60% calories
    coming from carbs. Diets low in carbs can lower one’s energy source and leave
    you feeling tired.
  • It can be difficult to keep up with and
    maintain this diet.
  • It is low in calcium due to cutting out
    dairy products– We need calcium to keep our bones strong.
If you are looking to start this type of diet, I would suggest to keep
eating whole grains and dairy but in moderation. It is never healthy to cut out
a whole food group that has benefits to your body. As always check with you
doctor or a nutritionist before starting any sort of diet program.

Blog
post by Krista Post.

Spring Cleaning Your Diet

Spring is a great chance to clean out almost anything including what
you eat on a regular basis. As the cold weather goes away finally (Yay!), we
start to lose interest in those winter foods such as soups and casseroles. The
other good thing about spring coming is that many fresh fruits and vegetables
are going to be coming to a store near you. This will make healthy food
shopping a lot more convenient for many. Eating spring fruits and vegetables
can make it easier for you to keep up with a consistent healthy diet. 

Although
many fruit and vegetables will vary by area, here are a list of some of
spring’s finest fruits and vegetables that will be sure to keep you going
during these beautiful spring months.
  1. Apricots – Try some chopped up fresh
    apricot in your salad. It will give it a nice sweet flavor.
  2. Broccoli – Broccoli is loaded with fiber
    and antioxidants which makes it an obvious choice. Try steamed or sautéed.
  3. Spring greens (Swiss chard, mustard
    greens, etc.) – Whip together a salad and add some of the other fresh
    vegetables to this mix. If you want more flavor add some lemon juice and olive
    oil to spice it up.
  4. Oranges –
    Oranges are
    mostly in season during the winter but they carry over to the spring as well.
  5. Strawberries – This fruit is known as a
    summer fruit but taste sweeter in the spring.
  6. Spinach – Try spinach as a topping as
    your sandwiches. It is also great when you incorporate it into a smoothie with
    other fruits and vegetables.
  7. Mangos – One of my favorite spring
    fruits. Mangos can be added to almost any kind of dish to
    add an extra fruity flavor. Toss some cut up mangos into a blender with some
    low fat yogurt to make a delicious and tasteful smoothie
  8. Asparagus – Asparagus can be found fresh
    in many grocery stores during the spring months. Try sprinkling them with olive
    oil, pepper, and touch of salt then either baking or grilling them.
Another hint to add more spring fruits and vegetables to your diet is
cooking them up on the grill. Grilling is one of the healthier ways to cook up
your food. Just remember that no matter what time of year it is you can always
incorporate healthy foods into your diet.

Blog post by Krista Post.

Go With the Flow

Finally we are starting to get some nice weather as well as a little sun.
Along with the nice weather comes keeping hydrated. Whether you are preparing
to run a 5k or just going for a walk along the beach you want to make sure you
are keep your body hydrated and fueled with water.
Water is one of the most essential nutrients for our body. Our bodies
could survive without food for about 2 weeks but could only last no more than a
week without water. It is responsible for many of our body functions so no
wonder it is so important. Water is also good for keeping a healthy weight: its
calorie free, sugar free, and has no caffeine.
Sometimes drinking water can seem a little bland since it is tasteless.
We must remember that we need water to keep moving. Here are some tips to
including more water into your diet during these hot months ahead:
  • Add fruit to your water: You can do this
    by either just putting the fruit into your glass of water like a lemon or a
    lime or you could use an ice cube tray and put a slice of fruit in each spot
    then fill with water. It will keep your water flavorful throughout the day.
  • Get a bottle that shows measurements on
    the side: You will be more likely to drink the right amount of water if you
    know how much you are actually drinking. The recommended amount of water for
    men is about 3 Liters and for women about 2.2 Liters.
  • Eat foods that have high water content:
    Fruits and vegetables are packed with vitamins/minerals as well as water. Try
    some watermelon, cantaloupe, or grapes on a sunny day to get some water intake.
  • Keep your water close: For many people,
    having water in front of them is a sure way to remind them to drink more water
    throughout the day. If you work at a desk then make sure you keep you water out
    in the open as a friendly reminder. You can always make sure you carry a bottle
    of water around with you if you are on the move all day.
  • If water is too blah for you, trying
    sparkling water that has a little bit of flavor in it. Any water is better than
    no water!
  • Set a reminder on your phone: If you are
    one of those people that is too busy to even thinking about having a drink of
    water throughout the day then set an alarm or reminder on your phone to keep
    you hydrated.
  • Hydrate before, during, and after
    exercise: Keep hydrated throughout your workout and don’t forget the water.
    Even if you are not feeling thirsty, it is a good idea to take a few sips of it
    to keep you going.

Just keep hydrating and enjoy the nice weather that is ahead!

Blog
post by Krista Post.

What’s Really In Your Easter Basket?

Happy Spring! Easter is right around the corner and for many of us that
means candy and lots of it. The bunny is known for bringing candy that is
festive, fun, colorful, and sometimes downright irresistible! One of the main
issues with Easter candy is the amount of sugar used in them. Another problem
is the amount of calories that can be found in just one piece of those candies.
Here are a few examples:
*Keep in mind that the daily allowance of sugar intake for men is 37
grams and for women 25 grams*
  • Peeps: 130 calories for 4 Peeps and 34 g
    of sugar
  • Cadbury Crème Egg: 150 calories and 20 g
    of sugar
  • Reese’s Peanut Butter Egg: 180 calories
    and 16 g of sugar
  • Jelly beans: 35 for 140 calories and 32
    grams of sugar

All these servings may cost you calories that you don’t want or need.
If you do want to indulge in some Easter candy make sure it is in moderation.
That means you probably don’t want to eat a whole pack of 24 peeps as tempting
as it sounds! Another idea is to change up what you are eating for Easter
snacks and fill Easter baskets with some healthier options available. Here are
some ideas:
  • Bunny Graham crackers
  • Chocolate covered fruit
  • Fruit snacks (organic) : Opt for the
    ones with less sugar and no food coloring or artificial preservatives
  • Yogurt covered raisins or cranberries
  • Dark chocolate (in moderation of course)
  • Trail mix
  • Homemade goodies: These are great
    because you can choose the ingredients that are going inside your baked goods.
    Try making some oatmeal cookies or even healthy rice krispy treats shaped as
    bunnies. You can easily swap out certain ingredients when baking to make your
    Easter treats healthier.

Just keep in mind if you are eating any sweets then it should be in moderation. Don’t overindulge just because it’s a
holiday! Enjoy and Happy Easter!

Blog
post by Krista Post.

Fresh, Frozen, or Canned: What is best for your Fruits and Vegetables?

Fruits and vegetables are good for you no matter what. This is
something that we have known for quite a while. What is the actual difference
between fresh, frozen, and canned fruits and veggies? Is there a difference? 

Of
course fresh fruits and veggies are going to be the best for you but we all
know that they can be more expensive and they don’t last as long as canned or
frozen items.
Here are some tips to help you get the most out of what you buy no
matter what form it comes in.
Canned fruits/veggies:

–    Cut out the salt – look for cans that are
labeled “low salt”. Salt is added to these types of foods to try to preserve
the item. Many times companies will reduce the salt in the can which makes it a
much healthier choice.
–    Avoid added sugars – many cups of fruit or
veggies will come in little cans that will say “with fresh fruit juice” or
“with added syrup”. Try to stay clear of the syrup since it has more sugar. The
fresh fruit juice would be the way to go. Also look for “no sugar added” or
“unsweetened” cans. The less sugar the better!
–    Nutritional value of canned fruits and veggies
tends to stay fresh up until you open the can. Make sure
you eat your canned fruits or veggies right after you open it to get the
maximum nutrition value and taste.
–    If you have dented or bulging cans throw them
out or return them if they were just purchased. This could decrease the
nutritional value and quality of the food.
Frozen fruits/veggies:

–    Check the label to make sure there is no added
sugar in the packaging. Also make sure you opt for the “sugar free” or “no
sugar added” packages.
–    Frozen fruits and veggies should be eating
within 8 months of purchase.
–    Try to avoid the veggies and fruits that have
the added dressing or sauces in them.
Bottom line: Fresh is always better but any fruits and vegetables is
better than none!

Blog
post by Krista Post.

How to Fuel Up for your 5k Race

Tis the season! With spring around the corner and nice weather ahead,
some of us are looking forward to signing up for a 5k or another type of
fun run. Nutrition is especially important when you are looking to run a long
distance. You want to make sure your body is well balanced and replenished
before, during, and after the run.

Here are a few tips to help you keep your
energy going this running season:

  1. Keep hydrated to replace sweat losses.
    Dehydration can cause fatigue and impair your performance. Make sure you drink
    water before, during, and after your run.
  2. Start with a full tank: Plan your meal
    for the night before as well as the morning. The meals before your race are the
    most important because this is where most of your fuel is going to be coming
    from.
  3. Make sure you include plenty of protein
    and healthy carbs into your pre run meals or snacks. Protein helps rebuild and
    repair your muscles. Carbs help provide you with the fuel you need to last
    prior and post run.
  4. Do not run on an empty stomach.
  5. If you are planning on eating during
    your run or race, choose foods that are easily digestible such as a banana or a
    granola bar.
  6. Don’t try any new foods on race day. You
    never know how your body will handle it especially when you may be running long
    distance.
  7. Fuel after your workout – Drink plenty
    of water. You also may want to consider getting a sports drink to replace the
    vital electrolytes you just lost. If you can, make sure you have a meal shortly
    after that includes plenty of protein to rebuild those
    muscles.

Not everyone is built the same so
every nutrition goal is individualized. If you need help
with your fitness or nutrition goals, schedule an appointment with a trainer or nutrition consultant.

Blog
post by Krista Post.

Avoiding Fad Diets

A fad diet is weight loss plan that tends to promise fast results in a
short period of time. Many people will turn to a fad diet in hopes of getting
the quick results that they are promised. Unfortunately there is no food or
pill that will magically make us burn fat. It would be nice though! Many of the
claims, testimonials, and images on a fad diet product or menu may be deceiving
to the consumer and sometimes can confuse them even more. 

Here are a few tips
to help you steer clear of any diet plans or products that may be considered a
fad diet.
Avoid
claims for a rapid weight loss: The average healthy weight loss per week
should be about 1-2 pounds. Slow and steady weight loss is more likely to last
then rapid weight loss would. If you lose weight quickly you will most likely
lose muscle, bone and water. You will also be more likely to put the weight you
lost back on after the diet is finished.
Avoid
diets that focus on certain foods or food combinations: For example the
cookie diet or the cabbage diet. Focusing on one type of food is not a healthy
way to lose weight. You want to make sure you are getting a mixture of all the
food groups and not avoiding any.  It can
be dangerous to eliminate a certain food group such as carbs. It also gets
boring to eat the same food over and over again!
Avoid
rigid/ complicated menus: Life can be complicated at times so why should
your food have to be too. We have too many other things going on in our life
then to sit down and strategically plan certain foods to eat at certain times.
Think to yourself “could I eat this way for the rest of my life”. If the answer
is no, then that diet is not for you.
Avoid
diets that say you don’t need to exercise: Nutrition and exercise go hand
in hand. If you are looking to lose weight then you need a healthy combination
of both nutrition and fitness. It also is essential that you get exercise in
for good health. Aim for 30 to 60 minutes of physical activity on most days of
the week.

Keep in mind these simple steps when
identifying whether or not a diet is considered a fad diet. Just remember that
quick and easy is not always the solution.

Blog post by Krista Post. 

Nutrition Labels 101

March is National Nutrition Month. What
better way to celebrate it then by learning about how to read a food label.
Have you ever wondered what the term “low fat” or “calorie free” actually
means? The Food and Drug Administration (FDA) administers strict guidelines on
how foods must be labelled. The food label may seem complicated when looking at
it but once you understand what you are looking for and what you are reading,
you will be on a track to picking out healthier foods.
Here are a few label terms that are
important to know:
Low
calorie: 40 calories or less per
serving size
Low
cholesterol: 20 mg or less and 2
grams or less of saturated fat per serving size
Reduced: At least 20% or less of the specific nutrient or
calories than the usual product would have
Calorie
free: Less than 5 calories per
serving
Fat
free or sugar free: Less than a ½
gram of fat or sugar per serving
Low
sodium: 140 mg or less of sodium per
serving
High
in: Provides 20% or more of the daily
value in a specific nutrient per serving


On the actually nutrition label, you
will see that on the top it says serving size. The serving size is the amount of food that the nutrition label is
based on. For example if a cup of soup says a serving size is half a cup then
the nutrients listed are based on half a cup. Underneath the serving size, it
will list servings per container.
This is how many servings are actually in a container. If you eat the whole
container of the food product then you want to multiply all the
nutrients/calories by the servings per container number to get the total
intake.
Underneath the serving size and servings
per container, the label will list the amount of calories that the serving
contains as well as the fat, cholesterol, vitamins, and minerals. It will give
you the amount as well as a percentage.
The percent daily value or the %DV is
the percentage of your total daily nutrient requirement that the particular
nutrient gives you. For example if the %DV for sodium is 35% then you are
consuming about 35% of your daily intake of sodium in that one food item.
Last but not least, make sure you take a
look at the ingredient list on the bottom of the label. It is listed in order
of abundance from greatest to least. If sugar is the first ingredient listed,
then it is the most abundant ingredient in the food item.
With these tips, you should be on the
right path to being able to read these labels with ease. Remember practice
makes perfect!

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Blog post by Krista Post.

Laying Off the Salt

With the cold weather still lingering
around us, nothing sounds better than making a nice cup of hot soup for lunch
or dinner to warm you up. Not to mention that the food companies make it very
convenient for you to heat up a quick cup of soup in the microwave or stove. 

Have you ever had a minute to take a look and see what is in your soup? Most
cans of soups tend to be jam packed with a mineral called sodium. Sodium (also
known as salt) is an essential mineral for our bodies but if we consume too
much of it then it can lead to high blood pressure, stroke, kidney disease, or
heart disease.
Many foods that we eat contain sodium
because it is naturally present. Other foods such as processed foods have added
salt in them to preserve the food item. An example of this would be canned soup
or frozen dinners you find the freezer aisle at the grocery stores. Sodium is
needed in our body to help maintain the balance of body fluids and help nerves
and muscles work properly. We do need to get our sodium intake but in
moderation. Aim for no more than 2,300 mg of sodium per day. Some people may
even need to consume less than that. If you are middle aged or older or have
high blood pressure then you should aim to get at the most 1,500 mg of sodium
per day. 

Here are a few tips to help you lower your sodium.
–         
Buy fresh,
frozen, or no salt added canned vegetables
–         
Choose foods
labeled low sodium, no salt added, or sodium free
–         
Do not add salt
to the water when cooking beans, rice, pasta, or vegetables
–         
Cut back on meats
high in sodium such as ham, hot dogs, and sausage
–         
Cut back on
consuming canned soups unless they are listed as low sodium
–         
Fill your salt
shaker with a mix of herbs and spices to use instead of salt to help give your
food some flavor
Remember that we still do need to
consume sodium so don’t cut it off your menu completely. It is all about the
moderation!

Blog post by Krista Post.

Top Foods for a Healthy Heart

Heart disease is the number one killer
in the US
but is very preventable through different life style changes such as nutrition.
A healthy diet is one of the best precautions you can take to help prevent
heart disease. 

In honor of American Heart Month in February, here are a few
foods that are sure to keep you heart healthy:

Salmon

Eating
this type of fish can provide you with plenty of omega-3 fatty acids. Omega-3s
are known to lower blood pressure, reduce blood clotting,
decrease stroke and heart failure risk, reduce irregular heartbeats, and reduce
inflammation. No wonder salmon is so heart healthy! Try to eat about 8 ounces
of salmon per week. If salmon isn’t your thing then try a different type of
fish to get the omega-3 fatty acids that you need.

Oatmeal

Oatmeal
is packed with fiber that helps regulate blood sugar levels and get excess
cholesterol out of the body. To achieve this benefit, try to eat about 3 grams
of soluble fiber per day. This would be about a cup and half of oatmeal in the
morning.

Walnuts

Walnuts
are full of omega-3s, fiber, Vitamin E, and folate all of which promote a
healthy heart. Not only that but they are rich in polyunsaturated fats. These
kinds of fat have been shown to lower blood cholesterol levels. Be careful
though cause nuts are high in calories. Serving size for walnuts is about 15
walnut halves.

Spinach

Spinach
is rich in potassium which can lower blood pressure levels. It is also low in
calories and a great source of fiber.

Blueberries

Blueberries
are one of those super fruits! They are filled with antioxidants that are
beneficial to lowering blood pressure.
These are just some of the
foods that can help you maintain a healthy heart. Keep in mind that physical
activity works hand in hand with a healthy diet to prevent heart disease. 

Blog post by Krista Post.

Eating Right on a Budget

Eating healthy is something that many of us try to do but sometimes we
lack the resources we need to do so. Healthy food can be expensive compared to
more convenient foods that are available. Saving money at the supermarket does
not mean giving up all nutritious foods. Here are some tips to help you shop
for healthy foods on a budget.

Make
a list and stick to it.

When you go to the grocery store, make sure you
make a list of all the foods you need. This will help you stay on track and
stick to your budget. If we don’t have a list we often end up wandering and
getting food that we don’t need.

Have
a snack before you hit the food store.

Going to the food store on an empty
stomach is always a bad idea! It makes everything in the store seem appetizing
and will potentially lead to you buying more food that you do not need.

Look
around the perimeter of the food store.

This is where you will find most of
the fresh food that needs to be refrigerated such as fruits, vegetables, and
meats.

Coupon.

You can find coupons almost anywhere now a days even on grocery store websites.
Go online or check your local newspaper for coupons that you could use at the
store. Also try to remember to only coupon for items that you usually buy or
may need.

Check
local grocery store ads.

This is a great place to find deals on food. Stop
and Shop and Shaw’s supermarkets even have coupons listed right on the front of
their ads. You will often find that there are some great deals on fruits and
veggies throughout the week.

Visit
your local farmers market.

Check out farmers markets nearby to get the best
deals on fresh foods. Farmfresh.org provides a list of local farmers markets
depending on your location. (Bonus: You will also be supporting local farmers
and businesses!)

But
generic store brands.

Store brands are just the same as other brands.
Sometimes they can be better.

Check
high and low.

The least expensive foods are most often on the bottom and
top selves. Make sure you are looking at all selves to get the best price.

Try
buying high nutritious and low cost foods.

Beans, eggs, peanut
butter, oats, brown rice, frozen fruits/ vegetables, lentils, and sweet
potatoes.

Follow
your favorite brands on Twitter and Facebook.

Often these brands will post
deals, coupons, or free samples for you to try out.
Just remember to go to the food store prepared and write out what you
want to buy so you do not end up overspending on food that you do not need.

Blog
post by Krista Post.

Power Up With Breakfast

As we all know, breakfast is one of the
most important meals of the day. Not only does it provide us with the fuel and
energy we need, but it also a known fact that those who eat breakfast every day
have healthier weights and cholesterol levels. Making time to eat breakfast is
one of the best nutrition goals we can set for our day especially if you are
someone who doesn’t typical eat breakfast due to a busy schedule.

For most people, the biggest obstacle with eating breakfast is finding the time to make it in
the morning.  Here are a couple tips to help you avoid
that morning rush:
  • Set up
    the night before – If you plan to have cereal or yogurt then put the bowl and
    spoon out. If you are planning to make a smoothie then get the blender set up
    and cut up any fruits you may want to put in it.
  • Keep it
    simple – If time is a constraint, keep your breakfast simple by just having a
    bowl of whole grain cereal or a cup of yogurt with granola or fruit on the top.
    You do not have to make a gourmet breakfast to fill you up!
  • Take a
    breakfast to go – If you don’t have the time to eat while you home, grab a
    yogurt and some fruit and take it with you to work or school.

What should you include in your
breakfast?
For the most part, you want to make sure
you are getting carbs and proteins in this meal.
  • Carbs
    will energize your body and brain for the busy day you may have ahead of you.
    Carbs can be found in whole grain cereals or even in bread such wheat toast.
  • Protein
    tends to be left out when most people put together their breakfast menu.
    Protein is going to keep you fueled up until your lunch time. You can get
    protein from a slice of low fat cheese, a slice of low sodium deli meat, a cup
    of yogurt, an egg, or even by adding a tablespoon peanut butter to your meal.
  • Lastly,
    don’t forget the fruit! Try to eat a cup of fruit with your breakfast every
    day. It is a great way to get your vitamins in.

Make sure you eat your breakfast in the
AM and you will be on your way to a healthy and energized day!
Blog Post
by Krista Post.