by kelsey | Jan 4, 2017 | Etc.
Winter is here which means flu and illness are at it’s peak. Nutrition can play a key role in boosting your immune system to keep you healthy. A healthy and balanced diet not only helps your heart and your waist line, but it aids in a healthy immune system as well….especially a diet rich in fruits and vegetables. Vitamins and minerals, especially vitamin C is helpful in boosting your immune system. Vitamin C is very rich in citrus fruits such as oranges. Sleep can also make a difference. If you aren’t getting at least 7-8 hours of sleep most nights of the week, your immune system can be weak and more susceptible to illness. Another essential method to ward off illness is proper hand washing. Thoroughly wash your hands for at least 20-30 seconds under warm, soapy water regularly throughout the day. Using hand sanitizer is also beneficial. Taking good care of yourself will help you live a longer and healthier life, but it will also keep your immune system strong to fight off infections and illness…which is ever more important right now during flu season!
Strive to get your 5 a day fruits and veggies, engage in regular activity, and practice good sleep habits, and your immune system will be in prime shape to keep you healthy!
-Kelsey
by kelsey | Jan 3, 2017 | Diet, Goals, Heart Health, Motivation, Weight Management, Wellness/Health
Happy New Year! With the new year, you may have considered setting some of those famous New Year’s Resolutions. We confidently vow to shed pounds and inches to change our lives for the better but these resolutions tend to fail. We often set lofty goals like “ I will lose 15 pounds” which is a valid goal but could take several months-year to properly reach it. We tend to eat too little and exercise to vigorously during the first couple of days just to give up in frustration and hunger. I am not a big fan of resolutions, because they typically aren’t followed long term, I am however a big fan of lifestyle changes!
Here are some tips and guidelines to assist you in achieving and maintaining a healthy weight loss and lifestyle change:
¨ Set realistic, short-term goals such as “I will lose 1 pound/week.” After success with the first reasonable goal, the next goals will seem attainable.
¨ Do not keep junk food at the house. If unhealthy choices are in sight, you might be tempted to reach for them. Remember, out of sight, out of mind!
¨ Eat a serving of protein and whole grains to feel full longer which could curb hunger cues.
¨ Eat the majority of food during the earlier parts of your day. This can help end that bad habit of late night snacking.
¨ Pay attention to feelings like boredom, loneliness, stress, and fatigue, which can cause mindless eating. Only eat when you are actually hungry and think of food as fuel.
¨ Use smaller plates, bowls, etc. to help keep portions under control. This could help trick the mind into thinking you are eating a large portion.
¨ Eat slowly and away from distraction, if possible. This will allow you to pay attention to any cues of becoming full. Remember it takes 20 minutes for you to feel full.
¨ Try to get more active each day. By aiming to increase your exercise level by 10 minutes each day, you can build up strength and stamina gradually, which could help you from not quitting exercising in frustration.
These guidelines can help end the New Year’s resolution failures and hopefully create healthy, lifelong habits. If you would like individual help, please contact me…I would love to work with you!
-Kelsey
by kelsey | Dec 20, 2016 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
- An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
- Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
- Quality Time– Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
- Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite!
Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you!
-Kelsey
by kelsey | Dec 15, 2016 | Diet, Food, Weight Management, Wellness/Health, Winter
5 of the Healthiest Winter Foods
As the official start of winter is approaching, I thought it was timely to discuss some of the healthiest winter foods. Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate.
-Kelsey
by kelsey | Dec 13, 2016 | Cooking Tips, Diet, Food, Holidays, Wellness/Health
Holiday parties are in full force right which poses a challenge to your efforts of healthy eating. You can always bring your own dish to share and use substitutions to lighten your recipes, but if you can’t bring your own dish to share, you may consider using these behavior strategies to help you enjoy the parties in a healthy way!
- “If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.
- Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.” http://www.eatright.org/Public/content.aspx?id=11644
The holidays are a great time for celebrating with friends and family and food is always involved. Allow yourself to enjoy, but in moderation. You can keep the extra holiday pounds off, while still enjoying the holidays and festivities in a healthy way with these tips!
-Kelsey
