Chicken gumbo, crawfish etouffee, beignets, king cake … unmask those Mardi Gras-inspired foods destined to increase your waistline and make inspired choices instead. Click here for a delicious shrimp jambalaya recipe from the American Heart Association’s Slow Cooker Cookbook.
Becky Charlton Smith, a clinical dietitian with Memorial, offers these tips to help make “Fat Tuesday” – and every day – less of a plunge to the nutritional dark side. Read the rest of this entry »
If you are making positive lifestyle changes in order to improve your nutrition and overall health, don’t allow portion sizes to derail your efforts to make smarter food choices. Sometimes a visual reminder makes all the difference! What does a half cup of frozen yogurt or a tablespoon of light salad dressing look like? Rein in your amounts with the infographic below.
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Healthy eating requires planning and persistence – but it doesn’t have to be difficult. Use these 10 tips to help you establish healthy routines and stick with them.
Don’t skip meals.
Our bodies and brains need calories on a routine basis throughout the day. Eating every 3-4 hours will spread your calories and energy evenly throughout the day, not allowing you to be overly hungry and succumb to that tempting plate of chocolate chip cookies.
When we fail to plan, we plan to fail! Fast food and vending machines aren’t nearly as temping when a packed lunch is waiting in the fridge and healthy snacks are an arm’s length away. Pack a bag with weekly daytime snacks to have on hand and use dinner leftovers as part of your lunch the next day.
Eat a Balanced Plate.
Balance is important in all aspects of life but especially helpful when trying to adapt a healthier eating style. Choose a plate that is 9 inches in diameter, dividing the plate into sections: half of the plate non-starchy vegetables; a quarter of the plate lean protein and a quarter of the plate starch or starchy vegetables. Add a side of fruit or serving of low-fat milk to round it out. This provides instant portion control, a variety of vitamins/minerals and a mix of complex carbohydrates, fiber and protein to keep us full for a longer time period. Read the rest of this entry »
Reason #10 – For your children or family members who depend upon you.
Making your health a priority helps you to participate more in the lives of your children and family members.
Reason #9 – For your significant other who loves you.
Good health can be contagious. When you model better choices, the effects can influence others to move in a similar direction.
Reason #8 – For improved your physical ability and reduced risk of injury.
A stronger you is better able to tackle yard work, household chores and tasks at work.
Reason #7 – For increased energy.
Who wants to be lagging and dragging when there are things to do, places to go and people to meet?! And you don’t have to be a social butterfly to appreciate having more energy to do the things you love to do. Read the rest of this entry »
When the holidays roll around at the end of the year, many of us give in to all-or-nothing thinking when it comes to the food we eat.
Finding balance is a challenge with all the holiday parties and family gatherings that fill our calendars. And who can resist a favorite dessert or an extra big scoop of a beloved comfort food, like Aunt Myrtle’s sweet potatoes? After all, the holidays only come around once a year.
All-or-nothing thinking leads to unrealistic goal-setting, said Micca Donohoo, RD, LDN, bariatric surgery program coordinator with the Memorial Weight Loss & Wellness Center.
People go to parties and decide that they won’t eat anything, for example. When they succumb, they say to themselves, “I’ve already blown it. I’m just going to go ahead and stay off of it altogether.”
One way to help yourself is to make scaled-down versions of your favorite holiday foods and treats. There are a lot of recipe substitutions that will help you cut back on calories, fat content or both. Then you can make your own version of Aunt Myrtle’s sweet potatoes and have them anytime of the year.
Here are several swap-outs you can try to make your recipes a little healthier: Read the rest of this entry »
Whether you’re preparing a holiday dish or a holiday feast, the Academy of Nutrition and Dietetics encourages everyone to practice safe food handling and keep in mind the needs of those who may be vulnerable to food poisoning.
“While you should always practice safe food handling, some guests might be particularly vulnerable to food poisoning, such as older adults, pregnant women, young children and people with weakened immune systems,” said Christina Rollins, clinical dietitian with Memorial Medical Center. “This may also mean taking special precautions and keeping certain high-risk foods off the menu.” Read the rest of this entry »
Do you have a family recipe for pumpkin bread that you no longer make because you are following a heart- and diabetes-friendly diet? Kathy Levin, RD, CDE, LDN, registered dietician with Memorial Weight Loss & Wellness Center, shares this modified and healthy version of Aunt Bessie’s Pumpkin Bread. Read the rest of this entry »
Most of us look forward to holiday eating. After all, there are only a few days a year where you can overindulge and not feel quite so guilty. But for the 20 percent of adults who suffer from gastroesophageal reflux disease (GERD), it’s not so simple.
GERD is basically chronic heartburn that develops when the reflux of stomach contents cause troublesome symptoms like burning in the chest. It’s triggered in two ways – acidic foods and too much pressure in the stomach. And for those who are sensitive, it can be worse around the holidays when we eat larger amounts of fatty foods. Read the rest of this entry »
Making healthy choices shouldn’t stop because of a holiday, but we all can come up with creative excuses to put our health on hold.
“Being healthy is a lifelong endeavor,” said Wendi Spitzig, medical weight-loss coordinator for Memorial’s Weight Loss & Wellness Center. “You have to be aware every day, but holidays are greater challenges due to the increase in social activities.”
When the end-of-year holidays start to draw near, folks come up with all kinds of creative excuses. Among them: Read the rest of this entry »
Here’s Why Today is the Perfect Day to Start Eating Healthy
You’ve wanted to have a healthier eating plan for a long time, but it always seems like you’re biting off more than you can chew.
Rather than make a big permanent change, maybe you can find greater success by deciding to eat healthy for just one day. And a great day to do that is today (Nov. 6) – National Eating Healthy Day.
Taking a small step can put you on the road to a bigger payoff, according to the American Heart Association.
“It’s natural for most people to want to try and adopt a healthy lifestyle and eating behaviors overnight. Evidence has shown, however, that small and steady changes over time are more successful to maintain,” said Micca Donohoo, a registered dietitian with the Memorial Weight Loss & Wellness Center. “Living a healthy lifestyle isn’t about a perfect diet or program; it’s about ongoing changes that are realistic to sustain in the long run.”
The American Heart Association offers four tips that you can try today and start to put into practice for the days to come. Read the rest of this entry »