hoo! Week 12 of 12 Steps to Getting
Healthier is Here!
Congrats! We’ve made it this far! Even if you haven’t made any changes and are
just thinking about it, congrats to you too, make changes when YOU are ready to
this week would just be a review/checklist to make sure that you are eating a
fish meals per week
that most of your grains are whole grains, not refined flour (you should be
eating mostly whole wheat bread, brown rice, whole wheat pasta, quinoa, oatmeal, whole
grain cereals, whole grain crackers, etc)
you have 2-3 fruit servings per day (different colored fruits)
you have 3-4 vegetable servings per day including leafy greens, orange carrots,
red tomatoes (yes for right now I am putting it under vegetables),
minimum. Of course, if you go above
that, that is wonderful.
least one meatless meal per week.
red meat to no more than once a week, or
once every other week
Make sure you get 2-3 servings of lowfat dairy per day to protect the bones
(lowfat milk, lowfat or nonfat yogurt, reduced fat cheese).
but not least, if ok with your doctor get in at least ½ hour of exercise
And above all else, enjoy that food! Always serve
yourself in a plate or bowl at the table. See and taste what you are eating!
job!!!! I will still be posting tips of
the week every week so keep checking in!!!!
you would like a personalized appointment for more nutritional guidance, meal planning/grocery shopping help or a personalized cooking demo I would be happy to help! (908)
for the 11 steps out of 12 steps for healthy lifestyle! We've made it this far! Whoo hoo!
Today's lesson is.....
bite here, a little bite there…
what? It all adds up!
What am I
talking about? When you are making yours or your
kids’ breakfasts or lunches all those little "tastes" can add up to 100’s of
extra calories in the day!
advice? Keep a food journal. Log what you eat. Then you are accountable, for every little
bite. Also, what you might think are
little bites can be lots of extra calories.
This is a
great way to easily chop a couple hundred extra calories you may be eating during
the day. That could amount to losing a
half a lb. to one lb. per week!
little bites fall into the “mindless eating” category, now don’t they? I mean are we really enjoying it when we are
standing up stuffing food in our mouth with the spreader knife in the other
meals and snacks to the sit down meals at the table. That way, you know what you are eating, and
can remember it.
Hi everyone! Welcome to week 10! You really deserve a pat on the back for following all or some of the recommendations, or just for reading this! Rock on!
Anyway, let's check your portions.
When you eat a portion of meat of fish with a meal, it should be about the size of your fist, or a deck of cards.
Pancakes should be about the size of a CD
1 serving of rice,pasta or grains is 1/3 cup
1 serving of oatmeal is 1/2 cup
1 serving of beans is 1/2 cup
2 Tbsp. peanut butter is 1 serving (size of golf ball)
1 oz. cheese (4 dice) = 1 serving
a mini bagel is 2 servings of bread
When buying baked potatoes, buy the smaller ones, not the huge ones.
8 oz. or 1 cup is a serving of milk
a medium size apple is a serving
17 grapes is a serving
3/4 cup blueberries or blackberries is a serving
1 1/4 cup whole strawberries is a serving
My advice? Start out with a smaller plate, with smaller portions. Eat slow. It will take awhile for your stomach to fill up after a meal (about 20 minutes). We can trick our brain into thinking there is more food there by using a smaller plate. Fill up half the plate with colorful fruits and vegetables so it looks appealing. Use a small amount of fat when cooking or on salad (olive oil).
If you want more, have another helping. Just start off with the smaller amounts, and take your time.
Week 9 of 12 steps to healthy lifestyle - Omega 3's!
What are these, you ask? What do I need? How much?
You can get Omega 3 fatty
acids from fish and also ground flaxseed, ground chia seeds, to name a few.
Why have them? They may help reduce inflammation and may
improve your mood. They may also help at
protecting your heart.
Your goal for this week is to
add at least one fish meal to your dinners.
If you are already having one fish meal, increase it to two this week!
Here is a laundry list of the many
things Omega 3's may help with:
cardiovascular disease-some studies
show that taking at least a gram per day can help to lower your
triglyceride levels, by as much as 8%!
high blood pressure
You can get Omega 3's
from salmon, tuna, sardines,mackerel cod, flounder, flaxseed,
linseed, green leafy vegetables, tofu, winter squashes, soybeans, navy beans,
kidney beans, canola oil, soybean oil, olive oil and walnuts.
How do you know how much you are
The Omega 3’s in fish are more
biologically available to your body than the ones in the plant based
choices. However, if you cannot eat
fish, I highly recommend the plant based sources- they have many other health benefits
a 7 oz serving of flounder = 1 gram
4 oz. canned white tuna= 1 gram Omega
4 oz. of salmon or mackerel can have up
to 2 grams of Omega 3's!
Tablespoons ground flaxseed has 4 g fiber, 4 g carbohydrate, 3 g protein and
2400 mg omega-3 fatty acids.
The American Heart Association
recommends 1 gram per day of Omega 3's(should contain EPA and DHA) for
people at risk of cardiovascular disease. It is recommended that you talk
to your physician if you decide to take any Omega 3
supplements. There may be some drug-nutrient interactions
or side effects. If you are not currently at risk for cardiovascular
disease the recommendation is to eat fish at least twice per week.
There currently exists no
established dosing information for children. Some infant formulas contain
Hi everyone! Thanks for reading! This is week 8 of 12 steps to a healthier lifestyle!
I still want to continue with the subject of emotional eating. For
this week, try and work on not making food comments to anyone – including your family and
What do I mean? How?
Let’s start with the Division of
Responsibility, created by dietitian, social worker, and author, Ellyn Satter. You are responsible for what you put on the
table, a meal for your family. All
family members are responsible for WHAT
they eat and HOW MUCH.
Please remember this : children are still learning to get in touch
with their hunger and fullness signals.
This starts as soon as they are a baby.
The more you try and intervene (and I know, best intentions) the less
the children will learn to trust themselves and their body.
For instance, if your child
takes too much food and cannot finish it, you will need to accept the losses
(wrap it and save it) and know that when they say they are done, their body is
telling them they are done. If a parent
intervenes and states, “Can’t you eat a little more” or “you took all that
food, now finish it” fullness signals
Ways to resolve this? (I
know, not easy to not make these comments- but it is all a work in progress- do
your best!). Serve everyone
family-style. Let children learn to
trust how much they may eat (gentle reminders are ok- “don’t take more than you
think you can eat”…etc. ) That way they
can get used to how much they will eat.
It won’t be perfect every time.
From time to time, everyone takes too much! At least there is such thing as leftovers!
Remember no one is perfect. As a parent, we are all tired after a busy day and can say things about eating that we may regret. The important thing is that you develop an awareness to these comments. You can work to improve. Not every meal will go smoothy but some of my tips should certainly help!
On the same note, try and not
make food comments to other family members and friends. It is not your job or responsibility to
monitor what they put in their bodies (i.e., “You’re really going to eat all
that?” Or “why don’t you eat more food-
you are so tiny! “ “I can’t believe how much you can eat”. All these comments do is upset the other
person so please try your best to refrain from making inappropriate food
comments . This can give you an
opportunity to be mindful with your own eating and trust your own
The takeaway for today?
Remember food is meant to be
enjoyed by everyone! The best
conversation you can have is about everyone’s day at school, at work, at home,
Hi everyone! Week 7 here! If you have been following
this program every week, great! If not, you can start now!
This week I am going to talk
about something called Mindfulness and Mindful Eating.
What does this mean? It means being present in what you are
doing. If you are eating and watching tv
or doing work and eating you are not practicing mindfulness. In fact, you might even eat more because you
are not paying attention to the fact that you are eating!
“How do I eat mindfully”, you
ask? Here is my advice. In order to eat mindfully, you must first always ask yourself before
eating, “Am I hungry right now?” Pay
attention to how your body feels. Are you emotionally hungry, or hungry for a
If you are truly hungry, sit
down and eat your meal. Portion your
meal out on a plate. Enjoy every bite of
what you are eating. Try and eat
slowly. Stop halfway through your meal and check in
with yourself, "do I feel satisfied now"?
Stop eating before you are stuffed.
It will still take your stomach about 20 minutes to feel full.
Notice how you feel after
I advise you to check in with
yourself every time before you eat. Ask
yourself if you are truly experiencing regular hunger or emotional hunger. If you just ate a big meal and go into the
pantry to snack shortly after the meal you are probably emotionally
Tip: Start journaling and recording
Remember to eat slow, portion out your foods,
notice what you are eating, and stop before you are stuffed. You can use the
hunger scale to determine your level of fullness. 1 is extreme hunger, 7 is eating to
satisfaction, 10 is overstuffed (can’t keep pants buttoned- you don’t want to
go there!) Try and stop at a 7. Journal any thoughts and feelings that come up
related to food.
And most importantly, ENJOY
know what’s coming. Exercise. Yes.
If you have the ok from your doctor it is time.
If you are
doing nothing, even 5 minutes is something.
If you are doing 20 minutes of exercise, add 5 more this week!
important point is to get into the habit
of exercise. Start small, build up
gradually. No one expects you to
suddenly be able to run a marathon or do a ton of time on the treadmill at the
questions to ask yourself:
- Do I prefer
to exercise alone, or am I more motivated with a partner?
- Do I prefer
exercise classes, or exercising alone (running, walking, treadmill, elliptical,
- Can I go
out my door and exercise or do I need to join a gym?
- Will I use
exercise dvds and do some exercise in my home, or use some of the programs my
digital cable provider offers on demand (check- you may have this on your tv
and not even know it!)?
- Do I need a
personal trainer? You can find one at a
gym or sometimes there are personal trainers who will come right to your home! Just make sure they are ACE certified
(American Council on Exercise). This
means that they have gone through the necessary training to guide you through
all very important questions to ask yourself.
Once you have made up your mind, start!
Even a 5 minute walk around the block is better than no walk.
problems? Talk to your doctor about
getting help. Make that call this week.
start, the endorphins that you get from exercise will help you to feel better,
and as a result you may be more motivated to eat healthier.
are talking about doin’ the Dairy!
Most of us
need at least 3 servings of lowfat or nonfat dairy per day.
If you like
yogurt have one for a morning snack or with your breakfast. There are so many tasty yogurt
selections. The Greek yogurts pack an
extra punch- they will also give you some protein. Be
sure to keep it to lowfat or nonfat to avoid those saturated fats that we don’t
Have 1 or 2
of part skim mozzarella or reduced fat string cheese with your afternoon snack-
maybe with some whole grain crackers- Triscuits, Wheat Thins, to name a
few. Or, you could have another yogurt with some
fresh fruit for a snack.
Lowfat milk are also excellent ways to get your dairy. In addition, most of the soymilks and almond
milks now have calcium added to them (sometimes more than milk- check the label!) Stick to about 8 oz. for a serving.
Bonus: the amount you put in your cereal or oatmeal
counts as part of this 8 oz.
also drink calcium fortified orange juice- also keep this to 4-8 oz. So, no excuses- there are many ways to get your calcium.
Just remember to get at least 3 per day, that’s the Magic Number.
And, if you want to get technical, most of us need somewhere from 1000-1500 mg. per day. Trick- when reading a label and it lists calcium as a percentage (i.e., 30%) just add a zero and that is how many mg. Calcium is in that serving. This only works with calcium, not the other contents on the label. Just a little trick for you!
everyone, we are into week 4 of 12 steps to a healthier lifestyle!
work on this week? Keep it real, keep it lean!
What does this mean?
choose your protein choose less processed, less fat. For example, choose baked, stir-fried or grilled chicken,
without the skin. Have baked, pan
sautéed or grilled fish.
please limit your intake of sausage, bacon, pepperoni, salami and ham as these are highly
processed meats. They are high in saturated fat (harmful fat for the heart) and many contain nitrates (harmful preservative).
Have 4 oz.,
tofu, ½ cup beans or a veggie burger
patty in place of higher fat meats.
or chicken sausage (much less fat than the regular).
Also, you can use ground turkey in place of
ground beef in dishes.
When you do
have red meat on occasion, choose flank steak or tenderloin. These are the leanest cuts available for
beef. When buying ground beef, buy 95%
follow these tips, you will be on your way to a healthier lifestyle.
Remember, you rule!!! You can do this!
everyone! We are in week 3 of my 12
steps to a healthier lifestyle.
recommended 1 non meat meal per week.
Second, I made some recommendations for adding whole grains into your
This week I
would like to mention adding more fruits and vegetables to your diet. How to do this? Read below to find out!!!
Try and get
in as many different colors of fruits and vegetables per day in order to get
the most antioxidants and vitamins. As
an added bonus they also contain fiber, which will keep you full longer!
breakfast, try adding ½ cup of berries to your cereal, cut up a medium sized
banana, or have an orange.
Throw an apple or grapes into
your lunch. Put some shredded carrots ,
cucumber slices, tomatoes and lettuce in your sandwiches and wraps at
always have a salad with your meal. There are many prepared salads available to
save you time. No time to chop? Buy frozen veggies- sometimes the frozen ones
are better than the fresh since they are frozen right after being picked. Make a stir
fry with many different fresh or frozen veggies along with chicken or a non meat
source such as tofu, beans or seitan.
fruits and vegetables contain fiber, I recommend gradually adding more and more
into your diet. Maybe this week add a
couple and add a couple more next week.
these small changes you are on your way to a healthier lifestyle!!!