Happy and Healthy 4th of July!

Happy 4th of July!  Are you looking for a fun, festive and healthy way to serve dessert at your upcoming cookout?  Consider this refreshing American flag made out of strawberries, bananas and blueberries.  Strawberries and blueberries are good sources of fiber and powerful antioxidants.  Bananas also provide fiber as well as potassium, an important electrolyte used by the heart.  When you sweat, you lose potassium, so it is important to replenish it on hot summer days.   This American flag is so easy to make that kids can join in on the fun of building it for your cookout. You can serve the flag as is, or pair it with some delicious low-fat vanilla Greek yogurt on the side to boost the protein and calcium intake of your family and friends. … Continue reading

Happy New Year 2014!

Ah, it is New Year’s Day!  A day when people make new year resolutions to improve their current way of life.  It is also a day that many people eat black-eyed peas, collard greens and pork.  The symbolism of the meal is as follows: black-eyed peas typically symbolize prosperity and good luck, collard greens symbolizes money, and pork symbolizes the ability to move forward to meet challenges (since pigs root with their snouts in a forward direction when they eat!).  But do you know that these foods for good luck in the new year are also GREAT for nutritional well being? Black-eyed peas are a great source of fiber, protein, folate, vitamin B1, magnesium, phosphorus and zinc.  Just 1/2 cup serving provides 5 grams of fiber. Collard greens are a great source of vitamins A, C, K, folate, calcium, potassium, … Continue reading

New Year’s Eve 2013

It is hard for me to believe that it is already New Year’s Eve.  Today is a day when many people will sit back and reflect on the previous year and start to make plans for the new coming year.  What are your goals for 2014?  Do any of them have to deal with eating better or exercising more?  If so, do you have a realistic and achievable plan to meet your goals? An easy way to make realistic and achievable health and wellness goals for the coming year is to make a new goal for each month. Using this approach helps you to make lifestyle changes that can last a lifetime.  It could be something as simple as a goal to eat 3 servings of vegetables each day for the month of January.   February’s goal could be to walk … Continue reading

Healthy Holiday Cooking

As the holidays approach, going healthy does not mean that you have to skip out on some of your family’s favorite dishes.  Rather, look at the recipes and consider how you can easily tweak it to make it more healthy.  Below are some simple and easy ways to make your holiday cooking healthy. Gravy: Okay, I think that most people know that gravy is not something to overindulge in at turkey time, however, did you know that you can do something really simple and remove 56g of fat per cup of gravy?  All you need to do is simply refrigerate the gravy prior to serving and skim off the fat before reheating it to serve.  Now there’s something to be thankful for!

Tips for Jolly and Healthy Holidays: Part 4

Occasionally during the holidays people do tend to go overboard on eating at one time or another.  If that is the case, not all is usually lost. Key is to stay mindful during this holiday season and be vigilant about eating healthy at least 80% of the time.  These next few tips can help you stay on track with healthy eating for the season. Tip #7: If overeating does occur at one meal, try to go light at the next meal Okay, so the holiday office party had too many tempting foods, and you could not resist to over indulge a bit.  Is all lost?  No!  It takes an extra 500 calories/day above your normal dietary intake to gain 1 pound.  It is impossible to gain weight from one piece of cake.  Rather, if you feel you have overdone it … Continue reading

Tips for Jolly and Healthy Holidays: Part 3

It is never too early to practice mindful eating strategies.  Gone are the days of eating until you can barely move from the table at Thanksgiving.  Below are some more helpful tips to help you enjoy your holidays without packing on those unwanted extra pounds. Tip #5: Eat until satisfied, not stuffed Take time to truly enjoy your favorite holiday treats.  Key is to remain relaxed while eating.  Mindfully chew and savor the food on your plate.  Sit down to eat and when you are initially finished wait at least 5 minutes before going back and serving seconds.  That will be just enough time for your body to let you know whether or not you are still truly hungry and should get some more food. Tip #6: Caution with beverages Alcohol can reduce inhibitions, thus leading to overeating.  Non-alcoholic beverages … Continue reading

Tips for Jolly and Healthy Holidays: Part 2

Often times, people tell me that they find it hard to manage their food intake during the holidays because they are constantly surrounded by so much food, desserts, drinks, etc. at various gatherings.  While these gatherings are in part what make the holidays fun and enjoyable, there are ways to still control your intake. Tip #3: Do not skip meals Chances are that if you skip meals during the day in anticipation for an evening party, you will still overeat.  Skipping meals can lead to over-indulgence in food and beverages at parties because you often arrive starving and wanting everything and anything offered to you.  Rather, it is best to eat a light and healthy snack ahead of time such as some raw veggies with yogurt dip or some fresh fruit.  These types of snacks will help you keep your … Continue reading

Tips for Jolly and Healthy Holidays: Part 1

In anticipation of Thanksgiving next week, I thought it would be good to give out some tips for a Jolly and Healthy Holiday Season.  Who says you can’t have your cake and eat it too?  The key is to enjoy the holidays, but to remain mindful to healthy eating and lifestyle habits.  I hope that this post and the others that will follow will help you realize how you can enjoy the holiday season without packing on some unwanted pounds. Tip #1: Be realistic throughout the season This is really the time to visit with family and friends, that is part of the magic of the season.  This would not really be the time to start a full new diet plan for weight loss.  Rather, I suggest that you make it your goal to maintain your current weight.  Starting a … Continue reading