Monthly Archives: August 2016

The food that give more energized

When it comes to healthy lunches, registered dietitians know a thing or two—as crazy busy people, they’ve all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.

“Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home,” says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you’re in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.

1. Avocado Toast With Poached Eggs

“I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it’s also packed with nutrients, such as monounsaturated fats, fiber, and protein.”

2. Southwestern Salad

“Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!”

3. Hummus Wrap

“One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon.”

4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes

“I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a ‘nourish bowl’ by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein.”

5. Easy Tasting Plate

“I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit.”

6. Fruit And Veggie Salad

“[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I’m feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I’m extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it’s low in saturated fat, and it’s packed with high-antioxidant fruits and veggies.”

Fitness Plan Tips

images-18Think tracking the numbers on the scale motivates you? Think again. “External feedback, like focusing on pounds lost or how your clothes fit, isn’t sustainable for most people,” says Michelle Segar, Ph.D., a psychologist and the author of No Sweat. “You may see results one day or week, but when you don’t, you won’t want to exercise.” Segar, a University of Michigan researcher who has spent her career studying motivation and behavior change, has identified science-backed solutions that do work.

Think of exercise as your secret weapon. You have to give physical activity extra importance if you’re going to make time for it. One way to do that: “View it as an escape from your day that brings you energy and well-being,” says Segar. “In studies I’ve conducted, women who do this make exercise a regular practice, while those who don’t end up skipping it.” Finding an activity that you love and combining it with other things that make you feel good, like running through your favorite park or listening to a funny podcast while you work out, can make it even more enjoyable, which ups the odds that you’ll do it again tomorrow.

Be single-minded. It’s tempting to overhaul several areas of your life at once—starting a new workout the same week you cut sugar from your diet, for example. But that sets you up for failure. “We don’t have the cognitive capacity to change lots of things at one time and sustain what we’ve changed,” says Segar. If you’re new to exercise, give yourself a few months to stay consistent, then move forward with other goals.

Ditch the weekend-warrior mentality. It’s better to exercise for 10 minutes four times a week than to hit the gym only for an hour and only on Saturday. “Research clearly shows that the people who stick with exercise for life are the ones who make it a staple of their week,” says Segar. “Consistency is what helps you keep at it during life’s ebbs and flows. When exercise is a part of your day, just like showering or sleep, barriers such as bad weather, work issues, kids, and even a bad mood don’t stop you from getting at least a little activity,” says Segar.

Stop saying yes all the time. Life is hectic; people and events will unintentionally hijack your goals if you let them, says Segar. You don’t have to automatically say no when someone asks you to do something that interferes with your workout. But do pause before you respond and ask yourself, Is this request important enough to trump my feeling good and fueling the rest of my life? As Segar says, “You don’t want your default to be yes if it’s at the expense of your well-being.”

Healthier Tips That You Should Do

1. Grab some grains
Wake up to a bowl of whole-grain cereal to lower your risk of heart failure, according to a study in the Archives of Internal Medicine. Whole grains can help reduce the likelihood of high blood pressure.

2. Have that cup of joe
Moderate amounts of coffee might lower the risk for diabetes among middle-age and older women, research indicates. Fill up your cup, but skip the sugary add-ins.

3. Be snack savvy
Keep healthful bites, like an apple and a handful of nuts, within easy reach so that when hunger strikes, you don’t go straight to the vending machine for a candy bar. A smart snack can increase your energy. Plus, having a piece of fruit and sipping some water in the late afternoon might help you avoid overeating at dinner.

4. Kick the can
Drinking sugary sodas can cause you to pack on extra pounds—especially because people who drink sodas typically don’t compensate for the extra calories elsewhere in their diet, researchers say. Try mixing a small amount of grape juice with seltzer, or jazz up a sparkling water with a squirt of lime juice or a few cucumber slices.

5. Try sushi
Don’t worry, no one is forcing you to eat raw fish. Many sushi rolls come cooked; just ask before you order. Feasting on fish—whether it’s rolled in rice or not—two to four times a week could lower your risk of heart disease by 31 percent, according to a study published in the Journal of American Medical Association. Try fish, like salmon, that are high in omega-3 fatty acids; lower triglyceride levels and blood pressure and slow down the rate at which plaque builds up in your arteries.

Curb Food Cravings Tips

French fries. Ice cream. Bacon. Chocolate. What do they have in common? We want them – now! Find out what’s behind our food cravings, and the best ways to tame them. Plus, our experts suggest smarter snacks…

You’re having a rotten day. Suddenly, you’re jonesing for a chocolate bar. Or you’re watching late-night TV and absolutely need a bowl of rocky road.

What’s up?

About 90% of women have insistent cravings for specific foods, says Susan B. Roberts, Ph.D., professor of nutrition at the U.S. Department of Agriculture Nutrition Center at Tufts University and author of The “I” Diet(Workman Publishing).

Only half of men, on the other hand, have snack attacks. Theirs are usually for hearty meals, while women want grab-and-go treats, according to Hwa Jung Oh, a researcher at the School of Sport and Health Sciences at Exeter University.

When do you give in to your decadent desires? And how can you make better snacking choices? Read on for advice from the experts.