Spring into Your Health - Top 5 Tips

Spring is here (and has been for the past few weeks), so that means it is time to get back on track with your health. If you feel like you lost momentum with your weight-loss or just healthy eating journey, get your engines revved up. As a Dietitian, I often start to get a lot of clients during this time. Many are looking to get in shape for the summer and fit into a certain bathing suit. While I am all about finding motivation for change, you don't need a special time during the year to get started. Regardless, with the cold weather fading, more people are looking to get moving and get back on track, which I fully support. Today, I have for you my top 5 tips for springing back into your health!

Tip #1 - See a Dietitian
There is so much information in the media today about nutrition; some fact and some fiction. It seems like everywhere you turn, there is a new diet program, new supplement, new food you should be eating, you name it. Meeting with a Dietitian means that you will have an expert giving you the most up-to-date nutrition research. They will help you sift through all of the clutter and find a happy and healthy middle ground for you. One of the awesome things with working with a Dietitian is that everything is personalized. There is no one-size-fits-all approach or meal plan for that matter. As a Dietitian, my focus is to help YOU to reach your goals. I (like other RDs) provide you with resources, support, guidance, and more. So, do yourself a favor this Spring and check-out some RDs in your area. Also, call your insurance company because many allow you to see a Dietitian for FREE, can't beat that.
--> For more information on the services I provide as a Dietitian, click the LINK

Tip #2 - Get to Planning
I have said it before and I will say it again, planning is key to your success! I often find that the times where most of my clients struggle end up being when they don't plan. I am not saying you need to plan out every single piece of food that goes in your mouth; however, have at least a general idea for the week. Commit to yourself and healthy living by taking a few moments during the week to brainstorm a menu plan and build a shopping list. Plan to have back-ups meal ideas for busy days. Plan for snacks on-the-go. Having a plan will take that guesswork out of things. It makes choosing healthy foods easier since they are already purchased and prepared.
-->For more tips on meal planning, click the LINK

Tip #3 - Cut the Added Sugar
There is so much added sugar in the diet of the majority of Americans today. Make it a goal this spring/summer to cut the added sugars. Eliminate sugary beverages and swap to something unsweetened or naturally sweetened with fresh fruit slices (not juice). Cut the processed and sugary snacks and incorporate more veggies. High intake of refined, added sugars, can lead to cardiovascular issues, diabetes, and other types of lifestyle-related diseases. Cutting back on added sugars is definitely hard; however, your body will certainly thank you later.

Tip #4 - Eat More Whole Foods
Most Americans are not getting the recommended intake for fruits and veggies. Fruits and vegetables not only provide fiber, which can help with weight-loss, weight management, blood sugar control, and decreasing cholesterol, but also, antioxidants, which can help to boost your immune health and decrease your risk for certain types of cancers. Try to ditch a lot of the highly processed foods this spring. Focus on adding whole, real, foods like fresh/frozen fruit and veggies, lean proteins like beans, peas, nuts, seeds, and whole grains like quinoa or brown rice. By focusing on mainly whole foods, you will provide your body with the nutrients and ultimately the fuel that it needs.
--> For more tips on increasing your fiber intake, click the LINK

Tip #5 - Get Moving
Last, but not least, is to get moving. Try to not only be more active throughout the day, but to also dedicate some time to cardio and resistance (weight) training. Challenge yourself to bump up your activity level weekly. Don't get comfortable in the same routine and don't fool yourself into thinking that just standing and moving around your desk will cut it. Get your heart rate up! The weight training or resistance type training will also help you to increase lean body mass and boost your resting metabolism. If you don't have a program in place, see if you can work with a trainer (even just to get yourself started) or look for a reputable exercise program online.

I hope these 5 tips help you to spring into healthy living! Leave a comment and let me know what tip helped you the most or what you are doing now to better your health.

5 Tips for Getting Fit for Summer

We are getting into warmer days now, so it is time to start thinking of getting yourself in shape (if you haven't done so already)! The past week, I have been getting a lot more clients asking about weight-loss and how to "lose the belly fat." While nutrition is a huge part of getting the body you want, exercise is also a major player. Getting "in shape" doesn't mean you have to get a gym membership, especially if you know you will never go! Simply moving more throughout the day can help you to get on track for the healthy body you want.


5 Tips for Getting Fit for Summer
1. Find an activity you enjoy!
Don't just walk on the treadmill or go to a Zumba class if you know you will hate it. Try new things like swimming, weight training, or biking. If you like what you are doing, you are way more likely to keep it going!

2. Schedule when you will exercise!
If you get a gym membership, think about when you will actually go and set aside that time. Lay out your exercise clothes from the night before or keep a gym bag in your car!

3. Move every hour!
If you are normally sitting throughout the day, like most Americans are, make it a point to get up every hour for 5 minutes. Walk around the office or do some squats at your desk. It is actually better for your health to move more frequently than to sit all day and hit the gym for 2 hours.

4. Take a brisk walk! 
Walking is a great way to boost your cardiorespiratory endurance and improve your heart health. I recently had a client say that walks with her dog don't seem to do much for her since her pooch is always stopping to sniff. My advice was to jog in place or do 1/2 squats while waiting. You can also drop off your furry friend and head out for a more brisk walk on your own.

5. Don't forget to stretch!
Think of this scenario: you start exercising and you are very motivated. Within the first week, you pull a muscle and your back to square one! Now, you have to wait 2 weeks until your back at it again. Keep yourself flexible to help prevent injuries. Practice some light stretching before and after working out. Try out yoga, tai chi, or Pilates too!


On a recipe note, I made this salsa for a demo at work and everyone loved it! If you look at the original recipe, there are a few different measurements and ingredients. I made a few adjustments based on my work population. The salsa is very light and refreshing. Great for a party :)

Navel Orange Salsa
Ingredients
3 Navel oranges, segmented and diced
8 Roma tomatoes, diced
1/2 small sweet onion, diced
3T fresh cilantro, minced
Dash salt and pepper

Directions
1. Mix all ingredients in a large bowl.
2. Cover and refrigerate for 30 minutes.
3. Serve with chips or use as a topping for fish or chicken.

Adapted from: www.sunkist.com 

Quick Start Guide to Healthy Eating

Over the past month, I have been leading nutrition counseling sessions pretty much every day. Go me :) I am loving all the experience and different situations in a community-based setting. Almost 90% of my sessions will include some version of this phrase/question, "My doctor told me XYZ, and I need to _____ (lose weight or change my eating habits) and I don't know what I should be eating." If you are a health professional, you have probably heard this a few times along with "Can you write me a diet/menu plan?" Just a comment on the diet/menu plan, I rarely ever give someone a diet/menu to follow. My sessions are geared towards giving my clients/members the tools they need to choose healthy foods. It gets boring eating the same foods all of the time, so it is important for people to be able to have enough knowledge to change up what they eat in a healthy way.

Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!

Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet."  It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.

Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!

Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
 _1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
 the clients/members in my sessions get their calories from carbohydrates (most of them
 being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
 _2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
 _3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
 _4_ How much sugar am I consuming?
 _5_ Do I snack more often than eat a meal? Are these healthy snacks?
 _6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
 _7_ How many servings of vegetables am I eating per day?
 _8_ How many servings of fruit am I eating per day?
 _9_ Am I getting enough fiber?
 _10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.

Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.

Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.

Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).

Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation.  If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.

Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.

Tip #9 
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!

Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!


Comment below if you have begun your healthy lifestyle and what worked best for you!