The Need for Non-Food Rewards
A topic that often comes up when learning to modify food behaviors is how to find ways to reward yourself that do not involve a food “treat”. Sometimes people have made such a habit of rewarding themselves with food, it can be challenging to establish a new pattern. It is important to learn that you don’t have to “earn” your favorite foods, and you are allowed to enjoy the foods you love. It is equally important to strive for balance in your eating and have plenty of other ways to enjoy life between mealtimes.
When you make the effort to accomplish nutrition, health, and/or lifestyle goals, make sure you incorporate plenty of rewards and celebrations along the way. This will help reaffirm your decision to implement positive changes and will make the process of change even more enjoyable. Sure, meeting your goals and improving your health is a reward in itself, but it definitely doesn’t hurt to throw a little extra love in there to congratulate yourself on a job well done! This list includes some great ways to reward yourself that do not include food. Some may be better suited for meeting small goals and some for meeting your bigger goals. Please comment below this list, if you have any other ideas you'd like to contribute! 1. New dress, outfit, or work-out clothes 2. A piece of art or décor that represents meeting your goal 3. An exciting activity like ziplining, amusement park, or escape room 4. Fresh bouquet of flowers to put in your living space or office 5. A walk in the park with a loved one 6. Find a local event that you haven’t done before 7. New pair of shoes 8. Facial or massage 9. See your favorite band or musician 10. Go to a comedy show or theatre performance
11. Do an activity you were unable to do before you improved your health 12. Take a day off work to do something enjoyable 13. Get yourself a nice new lotion, shower gel, or cosmetic product 14. Sign up for a class you've been wanting to take 15. Hire a cleaning service for your home 16. Manicure and/or Pedicure 17. Plan a vacation or stay-cation 18. Sign-up for a charity event or race 19. Sleep in 20. Try a new sport or hobby 21. Plant a garden 22. Ask a loved one to plan a non-food reward for you 23. Make a bucket list and cross something off 24. Get a nice water bottle 25. Download a new music playlist 26. Update your hair style 27. Go out to the movies 28. Get a new high-speed blender 29. Book a session with a personal trainer 30. Sign up for a magazine subscription 31. Get a new fitness tracker 32. Arrange a family game night 33. Donate your old clothes that are too big 34. Get a new quality undergarment 35. Relaxing visit to your favorite bookstore or library 36. Planning a visit to see a friend or family member you haven’t seen in a while 37. Pick out a potted plant for your home or office 38. Try a fun new exercise class 39. A new lunch box or tote bag 40. A new piece of jewelry 41. Buy a lottery ticket 42. Plan a get-together to celebrate your success 43. Professional photo session 44. A relaxing bath or home spa day 45. Do something nice or encouraging for someone else 46. A new yoga mat or other workout equipment 47. Upgrade your phone 48. Get a subscription to satellite radio for your vehicle 49. A new kitchen appliance or tool to help continue your healthy lifestyle 50. Make a special retreat spot inside or outside of your home for just you
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Who doesn't love hearing about natural ways to increase your protection against illness? In this blog, we will take a look at Vitamin D's role in immunity and how to make sure you are getting enough of this amazing "sunshine vitamin".
Vitamin D and the Immune System
How does Vitamin D support your immune system? In simple terms, Vitamin D receptors are located on immune cells, allowing Vitamin D to influence immune response in a number of ways (1). Research indicates that Vitamin D deficiency is associated with an increase in autoimmunity and greater susceptibility to infection (1,2). That means that having adequate levels of Vitamin D in your body can decrease your risk of infections, like respiratory tract infections and the flu, and may also decrease your risk of developing an autoimmune disease, such as Multiple Sclerosis (MS) (1,2,3,4).
Research on Vitamin D's Protection from Infections and Autoimmune Disease
In order to gain a better understanding of Vitamin D's influence on the immune system, scientific research helps to represent the effects of this relationship. This is a small sampling of some of the research that examines this role of Vitamin D. Click the link to read the study or review article.
Sources of Vitamin D
1. Sunshine! Your body uses the sun's rays to make Vitamin D. Be careful not to overexpose your skin to the sun, as prolonged exposure is linked to skin cancer and premature aging. There are not definitive recommendations for the amount of sun exposure needed to achieve adequate Vitamin D status, and it can vary widely from person to person.
2. Vitamin D-rich foods. Foods that are naturally rich in Vitamin D are fatty fish, eggs, and liver. Some foods are fortified with Vitamin D, meaning the food is not naturally high in Vitamin D, but the manufacturer adds it to the product. Foods commonly fortified with Vitamin D are milk, yogurt, cereal, and some orange juices. 3. Supplements. Most multivitamins contain at least the DRI/RDA of Vitamin D, but amounts vary from brand to brand. Some individuals may benefit from taking a Vitamin D supplement, depending on their unique needs. It is important to note that Vitamin D is a fat-soluble vitamin, so it requires fat for absorption. If you want to maximize the absorption of Vitamin D in your diet, make sure you include a source of fat with that Vitamin D-rich food or supplement. How Much Vitamin D do You Need?
Many factors can affect your Vitamin D status, including dietary intake, sun exposure, skin color, age, genetics, dietary fat intake, conditions affecting fat absorption, lifestyle factors, such as exposure to cigarette smoke, kidney or liver disease, and gastrointestinal (GI) conditions or previous surgeries involving the GI system.
To have your Vitamin D level checked, ask your doctor to check a lab called 25-hydroxy-vitamin D. Having this lab checked will provide you with a baseline to assess whether or not you need to increase your intake of Vitamin D rich foods, or start a Vitamin D supplement. It is important to remember that the time of year can impact your Vitamin D levels, due to the change in sun exposure, so you will likely require higher amounts in the darker, colder months to maintain adequate levels. It is crucial to follow your doctor's recommendations, and never take large amounts of any vitamin without guidance from your medical provider. Vitamin D Intake Recommendations
The recommended daily allowance (RDA) and upper tolerable limit (UL) for Vitamin D is listed below:
*International Units (IU)
Source: The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D from the Institute of Medicine Can I Get Too Much Vitamin D?
Although it is uncommon, Vitamin D toxicity is dangerous and should be taken seriously. An upper tolerable limit has been set for Vitamin D intake. You should not take large doses of Vitamin D, unless instructed by your doctor. You cannot experience Vitamin D toxicity from exposure to sunlight, as your body can regulate the amount synthesized and absorbed through the skin. Certain medical conditions can put you at risk for Vitamin D toxicity, so it is important not to make any changes to your supplement regimen without clearing it with your medical team first.
Resources:
1. Aranow C. Vitamin D and the Immune System. Journal of Investigative Medicine 2011;59:881-886.
2. Institute of Medicine 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press. 3. Ramagopalan SV, Maugeri NJ, Handunnetthi L, Lincoln MR, Orton S-M, Dyment DA, et al. (2009) Expression of the Multiple Sclerosis-Associated MHC Class II Allele HLA-DRB1*1501 Is Regulated by Vitamin D. PLoS Genet 5(2): e1000369. 4. Adrian R Martineau, David A Jolliffe, Richard L Hooper, Lauren Greenberg, John F Aloia, et al. BMJ. 2017; 356: i6583. 5. US Department of Health and Human Services & US Department of Agriculture. (2015). Dietary Guidelines for Americans: 2015–2020. 8th Edition. 6. Ndb.nal.usda.gov. (2018). USDA Food Composition Databases. [online] Available at: https://ndb.nal.usda.gov/ndb/ [Accessed 07 Feb. 2019].
This year I am sharing a blueprint for making a meaningful New Year’s resolution and tips for making that resolution last. I’m not sure what the statistics are on the success rate of New Year’s resolutions, but I am guessing its not great. This is the first time I have ever stuck with a resolution for the entire year (97% of the time at least!). Even though it was a simple, last-minute resolution, it led to huge changes in my life that I am eternally grateful for. Because of that, I will continue to choose a new resolution each year, and make sure it is something I know will lead to meaningful, positive changes. That is much better than looking back each December on the resolution I only kept for the first week of January.
Why New Year's Resolutions have a Poor Success Rate
There are quite a few reasons people tend to keep their resolutions for only a short period of time, before they go back to their old ways. This is not necessarily an issue with New Year’s resolutions, but an issue with change in general. People attempt new goals and aspirations all throughout the year, not just on January 1st. Unfortunately, simply wanting to make the change or knowing you should make a change is a lot easier than actually following through. In order to improve goal setting and follow-through, so that you can look back each year and feel proud of your accomplishments, it's important to consider some common reasons why people fail to stick with planned changes.
Reasons People Don't Adhere to Goals or Resolutions:
Steps Toward Choosing a Meaningful and Achievable Resolution.
A meaningful goal or resolution is something that will impact your life in a significant way. The goal itself may seem basic, but the effect it has on your life is substantial. For example, my resolution this year was to stop watching T.V. on weekdays, and it led to me spending more quality time with my kids, being more rested (which led to a lot of positive physical changes), quitting my job and starting my own business, and rediscovering my love of art. Small changes can lead to impressive results. In order to figure out the best resolution for you this year, grab a pen and paper and follow these steps:
1. Ask yourself what the 3 most important things in your life are. 2. Brainstorm at least ten goals that would positively impact the things you value most. Make sure you think about how the goals would impact the important things in your life. For example, if you chose family as one, the goals you pick may allow you more time with family, better health to be there for your family, setting a good example for your kids, etc. 3. Look at each goal on your list. Change any goals that are broad to more specific goals. An example would be changing a goal to decrease screen time to limiting screen time to 1 hour per day. Also, change outcome goals to action goals. For example, if your goal is to lose 10 pounds, what are some actions goals that will lead to that outcome? 4. Cross out the ones that you are not willing to change permanently, or modify them to a goal you can see yourself being able to do forever. An example of this would be changing a goal from giving up fast food to limiting fast food to once per month. 5. Next, cross off any goals you just don’t feel ready to tackle yet. Picture yourself meeting each goal on the list. Are there any goals you can’t see yourself meeting this year? Cross it off and focus on the others. Remember, just because you cross something off, doesn’t mean you can’t work on that during the year too. The purpose of this process is to chose a New Year's resolution. You can always add more later! 6. Now you should be left with specific goals you feel confident in being able to accomplish and that will enrich your life in meaningful ways. Out of the ones you have left, go ahead and chose the one that resonates with you the most. Take your time and think about as long as you need to. Planning for Success.
After you choose your resolution, it is time to make a plan for how you will stick with it. Most people get excited about making goals. The tough part seems to be putting in the effort to make the follow-through more achievable. One of the best ways to do this is by preparing a solid plan. When you make a plan, it is helpful to consider what roadblocks you might face and find solutions for how you will overcome them. What are the reasons you have not been successful in the past? Is there a plan you can put in place to help you remember the resolution and stay on track? You can use a reminder app, alarm, note on your mirror or fridge, or have a loved one hold you accountable. Brainstorm other tools you could use to enhance your plan, like a schedule, journal, specific equipment or item, a tracking system, and the list goes on. The more thought and planning you put into your resolution, the greater your chance of success will be.
Keeping your Resolution.
Now that you have a resolution and a plan for implementing it, lets look at some principles to ensure you have what it takes to see this thing through.
Believe in Yourself and Utilize Positive Self-dialogue The most important driving force behind your intention to make a change is the belief that you can accomplish your goal. After all, if you don’t believe you can do something, how much effort are you really going to put in? Everyone has weak moments. Everyone has thoughts of failure and thinks of excuses for not following through. The trick is to counteract those thoughts with encouraging and motivating ones. The way you talk to yourself can be the one factor that makes or breaks your commitment to see a goal to fruition. Click here to read more about that in my blog article on self-affirmation. Visualization is another very powerful tool that can help you achieve your goals. If you can picture yourself doing something, it is much easier to follow-through. Try to picture your success every time you use positive self-talk. Flexibility and Resilience It can make a big difference if you learn to have a little flexibility with how you measure success. This may seem contrary to advice you received in the past, but using flexibility in the right way can help you maintain your resolution over a longer period of time. We all know sometimes life does not go according to plan. If you happen to hit a rough patch (we all do at some point) and do not stick with your resolution for a period of time, your mindset could easily shift to the fact that you already messed up, so you might as well give up on your resolution. In this case, start fresh and keep going. Even if you have a few weeks out of the year that you weren’t following your resolution perfectly, look at the year as a whole. Also count your picking back up where you fell off the wagon as a bonus success. Besides, if you are able to get back on track, you are more likely to continue with the positive change, even after the next year is over. Learn to be as resilient as possible. If you practice pushing through during tough times, you will be more successful with every subsequent goal you make. Think of resilience as a muscle to be strengthened. Learn to have the motto of "I never give up". Don't forget, mindset is a powerful force. I have included the following text for those who wish to keep a visual reminder of their resolution. Feel free to copy and paste, print it, or write your own. Comment below to share your resolution. I would love to hear about what you have planned for the new year!
My Resolution Reminder:
My resolution: How it impacts the most important things in my life: My Plan: Resources or tools will use to succeed: Potential Barriers: I will overcome them by: Do you turn to food when you are stressed?
Stress is one of the common reasons people eat when they are not hungry, or eat more than they need to. Finding positive, healthy ways to relieve and/or manage stress can go a long way to maintaining wellbeing and balance in your life, so you are less likely to turn to unhealthy behaviors.
Try some ideas from this list of 50 healthy ways to reduce stress:
1. Straighten up your living space or work area. Clutter in your environment can make you feel less calm. Rearrange or redecorate to create a more relaxing atmosphere. If you need help, use a guide to learn the principles of Feng Sui.
2. Surround yourself with positive people, and limit time with people who are negative. 3. Write your thoughts in a journal or the notes app on your phone. 4. Do a little self-care. Some ideas are getting a haircut, doing your nails, doing a facial treatment or face mask, putting a warm wash cloth or soothing heat therapy compress pad over your eyes, getting a massage, or soaking your feet in a relaxing foot spa. 5. Turn on relaxing music, stress reducing music, or your favorite feel-good tunes. 6. Physical activity or exercise is a great way to reduce stress. Try activities like running, walking, swimming, dancing, hiking, boxing, jump-roping, exercise classes, or whatever your favorite way to move your body is. 7. Play a fun game with your kids or spouse/partner. 8. Make sleep a priority. Sleep deprivation can lead to heightened emotional response.(Read more about that here) 9. Clean out your email. 10. Practice yoga. You can attend a class or try it in your own home, using free online videos or a DVD like this Hatha and Flow Yoga for Beginners. 11. Do something nice for someone else. 12. Avoid stimulants (caffeine, nicotine, energy products). These can make anxiety worse. 13. Try a new fun activity. Make a list of things you have been interested in trying or ask your friends what their favorite activities are. 14. Read or listen to a good book. 15. Make a cup of herbal tea, like Moringa Relax and Refreshing Tea. 16. Use positive affirmations that help you deal with the source of stress. 17. Practice relaxation breathing. An easy way to do this is count slowly to 5 as you breath in, hold for 5 seconds, and then release the breath over 5 seconds. 18. Have a little “dance party” with your kids, spouse, friend, or yourself. 19. Talk to someone who cares about you. 20. Go through a “junk drawer” or “junk cabinet” and clean it out. 21. Forgive someone or practice letting go of resentment. 22. Try an adult coloring book with stress relieving patterns. 23. Use aZen Garden at your desk or work area. 24. Laugh. Watch a funny video, look at memes, or have someone tell you their favorite joke. 25. Make a to-do list and then check something off. 26. Say “no” more often. Learning how and when to say "no" will help you save time for the things that really matter to you. 27. Play with a fidget toy or stress ball. Products like the tangle relax therapy or magnetic desk toy are popular stress-relief items. 28. Do something silly. 29. Be present. Practice mindfulness in daily activities. Keep in touch with your body and feelings. 30. Spend more time with friends and family. 31. Spend time with your pet. If you don’t have a pet, offer to play with or walk your neighbor’s dog. 32. Get plenty of Omega 3 fats and/or take a fish oil supplement, after checking with your doctor. Studies show they can help reduce anxiety and stress. (Read more about that here.) 33. Smile more, even if you don’t feel like it. Just having a smile on your face will make you feel better. 34. Take a moment to focus on your muscles and body and consciously relax any tension you notice. 35. Stand or sit in the sun for a few minutes.
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36. Resist the urge to procrastinate. Try to tackle new tasks as soon as possible. Do the ones you are most likely to put off first. 37. Get a Damnit Doll. This doll is meant to take your frustrations out on. Beat it on your desk at work or throw it at your spouse when you are angry (Just kidding!). Have a good laugh as you pass it around the office. 38. Find a therapist to help you work through difficult feelings and deal with stressors. A therapist can provide tools for coping, so you are less likely to carry emotional baggage around. 39. Find a way to be creative. Creativity can be very therapeutic. You don’t have to be an “artist” to express yourself creatively. Anyone can experiment with painting, sketching, crafts, writing, woodwork, etc. 40. Practice meditation. You can find free guided meditation videos online. 41. Purchase a gift for the next birthday or holiday coming up. 42. Light a candle. 43. Reframe your thinking. Try to find something positive in stressful situations or tasks. 44. Diffuse relaxing essential oils. 45. Chew gum. 46. Spend time outside. Go for a walk, do some gardening, walk around barefoot, sit outside while completing work tasks, or when on your phone/computer, watch the sun rise or sunset, or gaze at the stars at night. Bring a little nature indoors by having house plants or flowers. 47. Express your feelings. Think about things you have repressed and express them constructively. 48. Practice gratitude. 49. Don’t be afraid to ask for help. Delegate tasks when you are able, or have someone that cares about you partner on a project with you. Not only will you get it done faster, but you will get to spend time with someone that builds you up. Offer to help them with something in return. 50. Clean out your phone. Get rid of old messages and organize your pictures. Holiday Weight Gain
On average, people gain about 1 pound over the holidays (1). This doesn't seem like much, but the weight gain can add up over the years, leading to the risk of obesity and the comorbidities that accompany it. For some, only gaining a pound over the holidays would be a welcomed improvement from holidays passed. It may seem like you have to choose between enjoying the holidays and the good food, or depriving yourself in order to keep the weight gain at bay. Well, I am here to give you an early Christmas gift. With a little intention and mindfulness, you can have your pie and eat it too. Literally!
Have your Pie and Eat it too
Surely there is no way we can enjoy eating the tasty foods we love and stay in the same size jeans. Or is there? For some people, telling them to use moderation is a joke. I know, because I used to be one of those people. It was much easier for me to avoid the desert table altogether than it was for me to have just one modest serving of anything. One piece led to one cookie, led to another piece, led to a few scoops, led to feeling like a stuffed turkey. That is why my message goes far beyond “just use moderation”. Let’s face it. For some people, moderation is not a current reality. It is much more complicated than that. So, hang on to the idea of actually being able to stop yourself from going in for seconds or thirds when you aren’t even hungry, while I break down for you how to make this a more realistic expectation.
Ditch the Last Supper Mentality
Did you know that you can have pumpkin pie on a Tuesday in May? Really! Thanksgiving and Christmas are not the only times you are allowed to indulge in the foods you love. Around the holidays, we look forward to eating more foods than we can comfortably fit in our stomachs and as many yummy treats as we can get our hands on. The treats are everywhere, which makes it so darn easy.
We justify our overindulgence in these foods during the holidays with the promise of getting our act together once January 1st rolls around. How much more do we eat under the premise that this is the last opportunity to enjoy food before we begin whatever fad diet has made it onto our New Year’s resolution list this year? Imagine being able to enjoy the foods you love now, during the holidays, and every other time of the year. You can, as long as you learn how to have balance, become self-aware, and find fulfillment in things other than food now, during the holidays, and every other time of the year. Wouldn’t it be nice to start the new year focusing on how you are going to take your life and happiness to the next level, instead of how you are going to lose the 10 pounds you gained in November and December? Pile on the Food Without Piling on the Pounds
It is important to enjoy the family meals and holiday fixings, but there are ways to make better choices when selecting which foods and beverages you enjoy. Make a point to fill up on the good stuff. No, the other good stuff! Always eat mostly nutritious foods at every meal and snack. Eating more of the nutrient dense foods leaves less room for the high calorie, sugar laden ones. They also tend to provide more bulk and fullness and will reduce your overall caloric intake.
When you build your plate, fill it first with lots of vegetables, lean protein, and dishes made with whole grains, nuts and seeds, or fruit. Next, only take small portions of the things you know are full of added fat, sugar, and simple carbohydrates, and only choose the ones you like the most. Just because there are 12 of your favorite dishes and desserts, doesn’t mean you have to eat them all. Remember, this is not your last supper. Be careful to not deprive yourself either. Deprivation leads to binging. You are allowed to enjoy your food. Balance people. Balance. Eat your calories. Don’t drink them. Beverages do not fill you up the same way food does, and higher calorie beverages also tend to have excess of added sugar and/or saturated fat. How to Make Holiday Recipes and Menu Items Healthier
There is More to Enjoy Besides the Food
I know that for most people, the holiday fun and fellowship is built around sitting down with a plate full of delicious food. That is not a bad thing. You should be enjoying the food you eat. Food is not the enemy. We get into trouble when we put negative feelings and judgements toward food. Instead, try to have a good balance between choosing healthy, nutrition foods and allowing yourself to enjoy a treat or two.
Decide to only eat when you are hungry and stop eating when your body signals that it’s had enough. If you have a hard time with that, think about what needs you might be trying to meet with the food. Then, determine other ways you can meet those needs that don’t include gorging yourself on mashed potatoes or pumpkin roll. Does the food give you pleasure? Do you feel loved when you eat? Is food an escape from the stress of having family together? There is a lot more that goes into why we make the decisions we do around food, other than being hungry. Once you identify the main reasons you go for that piece of pecan pie when your stomach already told you to stop 3 croissants ago, start to brainstorm other things that can help meet those needs. If you can find a way to meet these needs that also includes moving your body, it’s a win-win. Some examples are to start a new holiday tradition, go for a walk, diffuse some uplifting holiday essential oil, listen to music, play a game, get up to watch the sunrise, have a cup of stress relief herbal tea, take a hot bath with relaxing bath salts, help someone in need, listen to a guided meditation, discover a new activity or hobby, put a warm aromatherapy shoulder wrap on to help you relax, make a craft or decorate, snuggle on the couch with a cozy holiday throw blanket, give someone you love a big hug, or take a moment to meditate or write your thoughts down. There are endless possibilities to fill your needs and help you find fulfillment in your life. Food is one of them, but not the only one! Move More to Gain Less
Physical activity is a valuable tool for weight maintenance. During the holidays it can be challenging to keep up with physical activity, due to our normal schedules being interrupted, stress, vacations, and the idea that over the holidays you stay in out of the cold and fill your belly with food and drink. While you may notice it becomes more difficult to follow through with planned exercise, being conscious of moving your body more will help keep you active and improve your success at preventing holiday weight gain. Try to make a point to move more in every part of your day, every day. Be the one who suggests fun activities with the family that gets everyone up and moving. Dance while you cook or clean, play an interactive game, build a living room fort with the kids during family movie night, find free local events to attend, go on walks, and do some holiday shopping in person.
Mindfulness
Now that you have some tools in your smart holiday eating toolbox, putting these ideas into practice will only be possible if you learn how to be mindful. Before you can change a habit, you need to pay attention to it, while you are doing it. It sounds simple, right? Slow down. Pay attention. It really is one of the simplest things you can do to start the shift from mindless eating to fulfilled.
Mindfulness involves being in touch with your body, thoughts, feelings, emotions, and beliefs in any given moment or situation without judging it. This means, when you are heading for the tin of Danish Butter Cookies, you stop for a second and make some observations. Are you hungry? Are you stressed? Are you sad? Did someone you love make you feel bad? Are you bored? What are the reasons behind why you are making the choice to eat the cookies? Continue to be self-aware, but without making any judgements. Just observe the situation with curiosity. Once you decide if and what you are going to eat, allow yourself to really fully enjoy it. Pay attention to the thoughts and feelings that arise while you are eating. Take your time. Be appreciative and grateful for the pleasure and nourishment you receive from the food. Stop yourself from feeling guilty afterward! Only talk to yourself the way a loving friend would. After you have a little practice being more mindful, you will start to notice patterns in the way you view food and yourself. You will begin to notice that there are common reasons you eat more than you need to or choose things with little nutritional value. Once you identify them, work on meeting those needs in a healthy way. Write your observations down in a journal to help give you even more clarity on your wants, needs, desires, and patterns. If you would like to work more on learning how to eat mindfully and overcome compulsive eating, click here to contact me so we can set up an appointment. References:
Pumpkin is so much more than your favorite fall decoration. Pumpkin is a nutritious and satisfying vegetable that has versatility in cooking, with almost unending culinary possibilities.
Here is a look at some of the impressive nutritional characteristics of pumpkin and a few of the many ways we can take advantage of this seasonal vegetable superstar.
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The Nutritional Power of Pumpkin
Weighing in at only 49 calories per cup, pumpkin is low in calories, but packed with nutrients.
Pumpkin contains vitamins and minerals, and is especially rich in carotenoids Vitamin A, Alpha and Beta Carotene, Lutein, and Zeaxanthin (1). Research supports eating a diet rich in foods that contain carotenoids, to reduce the risk of certain cancers, such as breast cancer (2). In addition, Lutein and Zeaxanthin have protective benefit to the eyes and are associated with cognitive health (3). A healthy dose of fiber and phytosterols can also be found in pumpkin. Phytosterols are compounds found in plants that help lower cholesterol in the body. The USDA food guide, known as MyPlate, recommends making half of your plate fruits and vegetables. Falling in love with pumpkin can make it that much easier to meet this healthful eating guideline. Why You Should Never Throw Out Your Pumpkin Seeds
A lot of the time, the seeds get thrown out while preparing to carve the jack-o-lantern for Halloween. If you are one of the many people who do this, you are missing out on a delicious treat that is also a nutritional powerhouse. Pumpkin seeds are full of fiber, vitamins, minerals, and unsaturated fat, and roasting them is easy. One ounce of roasted pumpkin seeds has 126 nutrient-dense calories, 5 grams of protein, 6 grams of healthy fat, 5 grams of fiber, 74 mg of magnesium, and 11 mg of choline (4). It sounds like the ultimate snack to me! Are you not planning on buying a pumpkin this year, but want to get your seed fix? You can buy Organic Lightly Salted Pumpkin Seeds that are already roasted and ready to enjoy.
If you have never roasted your own pumpkin seeds before, follow these instructions for simple roasted pumpkin seeds. I like mine with just a little oil and light salt. You can also try roasting with your favorite savory or sweet coverings, or warm spices. There are tons of recipes out there that use pumpkin seeds. Go ahead and give one a try!
:)2. Wash those babies! When you scrape the “guts” out of your pumpkin, you will need to wash the seeds. Put them in a bowl of warm water to make it easier to separate the seeds.
2. Help them cook more evenly. Simmer the seeds in salt water for about ten minutes, before cooking in the oven. This will help prevent the inside from being done sooner than the outside. 3. Drain and dry them thoroughly. Make sure they are all the way dry before roasting. This will yield crispier seeds. 4. Lightly coat with oil and sprinkle with salt (and/or seasoning of your choice). 5. Spread them out evenly on cookie sheets. It is your choice whether to cover the sheet with foil or parchment paper first, but it will be less mess to clean later, if you do. 6. Cook at 325 degrees for about 20-25 minutes, depending on how many seeds you have. Pull them out and stir them periodically. You want to do this at least once halfway through. 7. Remove from the oven once the outsides are golden brown. Test one of your seeds to make sure it is crispy enough. Cook them too long and the insides will burn. Once they are cool, they will crisp up a little more. 8. Tell your kids to stop fighting over who gets the most seeds. Oh wait. Only me? Then just skip this step and go straight to eating! Enjoy :) Pumpkin Spice and Everything Nice
Okay. Okay. Here it is. You all knew this was coming. How can you expect me blog about pumpkin, or anything fall related, for that matter, without recognizing the major obsession with pumpkin spice E.V.E.R.Y.T.H.I.N.G. If you are not one of the millions of people who adore pumpkin spice and everything nice, I am not talking to you. Not really. I still am. Even if you are soooo over the pumpkin spice pandemic, hang on, because including some of these spices in your life, can bring you more than just warmth and fall spirit.
I'm pretty certain that pumpkin spice has become more popular than pumpkin itself. Common seasonal items described as “pumpkin spice” may have a combination of cinnamon, nutmeg, allspice, ginger, and clove. These warm spices have a vast profile of health benefits, some of which include antioxidant and anti-inflammatory properties, immune system support, improved digestion, and protective benefit against chronic diseases (5). They can be added to just about anything, from beverages like apple cider, tea, or coffee to dishes from any meal or dessert. The well-loved pumpkin pie spice has a nicely-balanced blend of these spices, making it perfect for your pie or anything else. Be careful, though, many of the popular seasonal pumpkin spice items are loaded with calories, fat, and added sugar. For example, Starbucks’ Grande Pumpkin Spice Latte (made with 2% milk) has 380 calories, 14g fat, and 50g of sugar. You are better off adding your own spices to a non-fat latte or coffee, or brewing pumpkin spice coffee at home. You can find a variety of pumpkin spice ground coffee or try pumpkin spice coffee K-cups. They make fun gifts too. However, if giving up your Starbucks latte fix is not an option, get an extra cup and share the latte with your sweetie, while you take a nice walk together. Simple and Nutritious Ways to Use Pumpkin
Before you all go running out to clear pumpkin patches, I want to give you a few tips on how to make your pumpkin recipes as nutritious as possible. Some of the ways pumpkin is used in cooking are pumpkin muffins, pumpkin pancakes, pumpkin breads, casseroles with chopped or pureed pumpkin, pumpkin soups, main and side dishes, and desserts, like the thanksgiving favorites pumpkin pie or pumpkin roll.
Follow this guide for selecting the most nutritional pumpkin recipes this fall, or to improve the ones you already love. Dishes: 1. Choose dishes made without cream or other high fat dairy products, to keep your saturated fat intake down. 2. Swap out regular pasta and white rice for the whole grain variety. 3. Add extra veggies! You can almost always add more vegetables to a casserole, soup, or other main dish. 4. Watch the salt. Some recipes call for a lot of added salt. This can be a problem, especially for those with high blood pressure or heart disease. Try your dish as you go, and don’t feel like you have to add as much as the recipe calls for. 5. Remove fat from meat, choose leaner meats, or swap out meat for plant-based protein. This will help decrease the saturated fat and cholesterol in your diet. Pumpkin bread, pancakes, muffins, and baked goods: 1. Switch your flour. Use whole grain flour or mix ½ white and ½ wheat for added nutrients and fiber. I use King Arnold Whole White Wheat. It is not as grainy or dense as other whole wheat flours, but it still contains the entire wheat, including the germ. 2. Switch your fat. Recipes that call for butter can be made with equal parts vegetable oil instead. There are also a lot of clever ways to reduce the fat, like replacing half the fat with apple sauce or other fruit/vegetable puree, or ground flax seed and water mixture. 3. Check the sugar. You can cut back on the sugar by using lower glycemic sweeteners, like Whole Earth Baking Blend, or sugar substitutes, like Natural Mate sweetener. You can also find recipes that have already been designed to contain less sugar, including some that use real foods to sweeten the product. Most of the time, if you have a reasonably sized serving, plan to skip other sweets that day, and have balance in your diet, your sugar intake will still be under the recommended limit for the day (<10% of total calories). 4. Add in the fun. Add dark chocolate chips or carob chips for extra antioxidants and sweetness, chopped walnuts or flax seeds for a happy dose of brain boosting Omega 3 fats, or your favorite dried fruit, nut, or seed. I want to hear about your favorite ways to use pumpkin and/or any cooking tips you use when making fabulous pumpkin or pumpkin spice recipes! If you have a recipe blog, feel free to post your link in the comments! References:
Does healthy fast food exist? It depends on what definition of healthy you use and what you consider "fast food". Most of the time, fast food restaurant options are loaded with either sodium, saturated fat, trans fat, refined and processed foods, carcinogenic compounds, added sugar, excess calories, or all of the above. We all know the reason people eat out is not because they think it is a healthy choice. So, why are so many people choosing the drive through on a regular basis? When I talk to my clients about why they eat fast food, a few common reasons come into play.
1. They are busy and away from home during mealtime. 2. They are with a friend or family member who wants to eat out. 3. They are tired and unmotivated to go home and cook. 4. They have physical limitations, or a lack of resources to prepare food. 5. They are “in the mood” for a particular restaurant or food. Whatever your reasons for choosing fast food, there are plenty of ways around feeling like your only option is to eat out (We will address that topic in a different blog). The truth is, the more we prepare our meals from whole foods and fresh ingredients, the healthier we will be. On the other hand, some people have not gotten to the point where they are able or willing to commit to this type of lifestyle. So, can you at least make better choices when eating out? Absolutely! This blog will review some of the ways we can do better, from the places we go, to the menu items we select. However, this is not an endorsement of fast food or a free pass from the dietitian to eat out. My personal and professional belief is that we are all better off avoiding fast food altogether. The good new is, as our society demands more healthy fast food options, I anticipate seeing healthier fast food chains starting to pop up, and for existing chains to offer more and more options for the health conscious. Tips for Making Healthier Fast Food Breakfast Choices:
1. Try to find menu options that include fruit, low-fat dairy, whole grains, lower fat meats, and less added sugar.
2. If you are choosing a breakfast sandwich, go for the one made with an English muffin or multigrain bread, instead of the biscuit or croissant. 3. Try to choose proteins that are less processed. For example, bacon and sausage are processed meats, so eggs or chicken would be a better option. 4. Leave off the cheese. Cheese adds extra calories, saturated fat, and sodium. 5. Avoid the fried foods as much as possible. These contribute to saturated and trans fats, and other unhealthy compounds created by frying. 6. Only order the amount of food you need, instead of trying to get a “deal”. More food for a discounted price is still more food than you need and more money than you need to spend. Popular fast food restaurants that serve breakfast & some of the better meal options:Tips for Making Healthier Fast Food Lunch and Dinner Choices:
1. Try to find menu options that include vegetables, whole grains, lower fat meats, and less added sugar.
2. If you think choosing a salad is the healthier option, unfortunately they are usually just as bad or worse than the burgers. Some culprits in salads loaded with calories, saturated fat, and sodium are croutons, cheese, bacon, fried proteins (i.e. fried chicken), and high fat dressings. 3. Try to choose proteins that are less processed and leaner, like poultry and one that are grilled instead of fried. 4. Leave off the cheese. Cheese adds extra calories, saturated fat, and sodium. 5. Avoid the fried foods as much as possible, especially french fries. 6. Skip the sauces, seasonings, and dressings whenever possible, or at least cut them in half. They are a major contributor to the calories, saturated fat, sodium, and added sugar. 7. Only order the amount of food you need, instead of trying to get a “deal”. More food for a discounted price is still more food than you need and more money than you need to spend. Here are some popular fast food restaurants for lunch and dinner and some of the better meal options.
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1. Common Sense – Just Kidding! ?
2. Nutrition facts information can be found online for each of the restaurants mentioned in the blog. 3. Dietary Guidelines for Americans 2015-2020: https://health.gov/dietaryguidelines/2015/guidelines/ |
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References:
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