November 2011 

Tips From Nutrition Focus

Weight Loss Tip:

Cravings and Carbohydrates: Is There a Relation?

 

     There is NO known association between cravings and carbohydrates.  Cravings are a feeling and they can happen for many reasons.  Some people crave foods when they are bored, stressed, sad, angry, etc…   What you need to do is concentrate on controlling your cravings.  Remember that cravings are only a feeling and not a command.  YOU control what you do with that craving.  The mind is very powerful but if you can focus on something else for a short time the craving will become a thing of the past.  Most cravings only last 10 to 20 minutes so if you can redirect yourself for that time period chances are the craving will pass.  To help yourself out, make a list of alternative activities you can do when you feel a craving come on such as cleaning, taking a walk, reading a book, taking a bubble bath or calling a friend.

     It is also important to remember that when you are trying to lose weight the most successful method is lifestyle change, which includes a healthy eating plan and exercise.  Your eating plan needs to be realistic and one you can live with for a lifetime.  That is the only way to lose weight and keep it off.  A healthy eating plan does not mean completely depriving yourself of all the foods you love.  That is not realistic.  When you deprive yourself too much you only end up wanting those foods more, which really makes cravings difficult.  The key is eating foods in moderation.  If you want a piece of chocolate, eat a small piece but just one.  Remember to watch how much and how many times in a day you are getting these cravings and eating that chocolate.  That is when following your alternative activity list will help out!

Nutrition News: 

Don't Let the Cold Weather Get the Best Of YOU!

 

     We are moving into the cold and flu season!  Make sure you take your best defense against illnesses! The immune system is the body’s natural defense against illness and infection.  The immune system is important in resisting illnesses as well as helping to protect the body from chronic diseases.  A strong and well-functioning immune system is able to recognize foreign substances in the body and destroy them before they develop into infection, illness or disease. 

     Good nutrition can help boost your immune system and make it stronger.  The body needs a constant supply of essential nutrients to build and maintain natural defenses.  A specific group of vitamins called antioxidants contribute largely to maintaining optimal immune function and health.  The most valuable antioxidants include vitamins C, E and A (as beta-carotene).  Antioxidants help to counteract the damaging effects of free radicals.  Free radicals are formed, in the body, when cells burn oxygen and from environmental factors such as pollution, cigarette smoke and ultraviolet light.  Free radicals attack body cells and tissues, damaging them and leading to the onset of chronic health problems such as cancer, heart disease, arthritis and some deterioration that goes with aging.  Antioxidants help protect healthy cells from the damage that free radicals can cause.  Antioxidants are found in a variety of fruits such as citrus fruits and dark green, yellow, red and orange vegetables.  It is recommended to eat at least 5 to 7 servings per day of fruits and vegetables.   

     Other nutrients such as vitamin B6, vitamin D, folate, iron, selenium and zinc also help strengthen the immune system by supporting antioxidant efforts.  Adequate protein intake is very important for a strong immune system as well as proper hydration.  The recommended amount of water that you should consume each day is 64 ounces or eight 8 ounce glasses.  Besides nutrition, exercise and physical activity also play an important role in strengthening your immune system. 

Fitness Fun:

10 Ways to a More Balanced Life

 

Why not get a head start on your New Year's Resolutions!  There is no rule that says you have to start on January 1 of each year!

Choose 10 days in the next four weeks and write one of these goals into your planner or calendar for each day (they can be in a row or random throughout the month).

1.  Try a baked yam vs. a baked potato

2.  Try a day without sugar or artificial sweeteners

3.  Step away from the daily grind and step outside.  Take five full inhalations and exhalations of the cool, crisp autumn air.

3.  Ask yourself: What did I do today towards a more balanced life?  If you cannot name something, do one thing you need more of (practice patience, exercise, eat a vegetable).

4.  Take a stretch break during the day

5.  Grocery list: buy spinach instead of lettuce for salads this week.

6.  Have mashed squash vs. mashed potatoes

7.  Today: react non-habitually

8.  Breakfast or dessert: prepare pumpkin custard with evaporated skim milk, all spice and cinnamon

9.  List five things you are grateful for.

10. Remember recess?  Running out of the classroom (office) and for that period forgetting school (work) and playing?  Go outside and kick around in the leaves!