Food Articles Q3 2012(6)

Updated Food Resources & Tools

Updated Food Resources & Tools

Aug 15, 2012

We have updated the food Resources & Tools. Not only have we added tons of new resources that may benefit you, we have also redesigned and updated the tables and search functionality. Take a look and find something to help enhance your daily food practice!

Read More: The Mindful Body

Love Yourself... Diet

Jul 1, 2012

Matzo ball soup, guacamole and chips—these are the foods I eat when I’m in the mood to celebrate. I drown my sorrows with Ben & Jerry’s Coffee Heath Bar Crunch. And when I’ve taken too many trips to the freezer and too few to the gym, I punish myself by withholding the foods I love. Like a lot of women I know, my relationship with food is complicated: I look to it more for joy, solace, companionship (even repentance!) than for nourishment. But I’m learning that it doesn’t have to be that way. You don’t need to starve yourself—or beat yourself up for not starving yourself—to lose weight. Instead, discover how to nurture yourself and create a healthier, happier relationship with food—and your body. LOVE-YOURSELF STRATEGY: Learn to eat mindfully To kick the habit of overeating, turn your attention toward food rather than away from it. When you sit down to eat, relish each morsel. Notice the color, shape, texture, and aroma, as well as the taste. If you’re eating with friends or family, talk about how the meal was made and where it comes from. Even when indulging in a fast-food meal, take it home and enjoy it properly: Put it on a plate and eat with cutlery by candlelight! HOW IT HELPS: Mindfulness, which can include deep breathing and meditation, helps you become more aware of the reasons you’re eating, says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. “Often we eat not because we’re hungry but because we’re stressed, frustrated, or bored.” Mindfulness lets you catch impulses as they crop up and teaches you to sit with difficult feelings and respond to them in a healthy way instead of using food as a buffer. It can also make eating more satisfying, which may help you eat less. GET STARTED: Start today with a shopping trip to your favorite market. Choose foods that delight your senses—juicy fruits, colorful vegetables, and high-quality chocolate. Once back in your kitchen, take the time to prepare a meal that looks and tastes appealing. LOVE-YOURSELF STRATEGY: Savor low-density foods Forget the idea that to lose weight you have to feel hungry all the time. Instead of depriving yourself, satisfy yourself with low-energy-density foods like fruits and vegetables, wholegrain breads, and broth-based soups; they’re filling without being high in calories or fat. HOW IT HELPS: In a one-year study of 97 obese women (conducted by Barbara Rolls, a nutrition researcher at Pennsylvania State University and creator of the Volumetrics Eating Plan), those who filled their plates with low-density foods ate more but still lost 3.3 pounds more than those who ate less and restricted fat. In separate studies, Rolls and colleagues found that women who ate a large green salad or a bowl of broth-based soup before a meal consumed fewer calories than those who went straight to the main course. GET STARTED: Create meals around legumes, fruits, vegetables, and lean protein, and when shopping for packaged foods, learn to check the labels. A food has a low-energy density if the number of calories is lower than its weight in grams. (For example, one half cup of black beans weighs 130 grams but contains only 100 calories, so it’s considered a low-density food.) LOVE-YOURSELF STRATEGY: Embrace complex carbs Simple carbs like white flour, refined sugar, and white rice spike your blood sugar and leave you hungry soon after you eat. For a more satisfying meal, choose complex carbs like brown rice, beans, non-starchy veggies (leafy greens, peppers, and cucumbers), whole-grain pastas and breads, and most fruits; they’re all low on the glycemic index, meaning the sugars are absorbed more slowly into your bloodstream, keeping blood sugar steady. HOW IT HELPS: Researchers at Harvard University found that obese patients who lost weight by eating foods low on the glycemic index reported less hunger and kept off the weight longer than those who lost weight on a typical low-fat diet. GET STARTED: To find foods that are low on the glycemic index (scores of 55 or less), go to glycemicindex.com. r movement therapy (a technique that uses dance or movement to help people explore feelings),” says John Bagnulo, Ph.D., who teaches nutrition and fitness courses at the Kripalu Center for Yoga & Health, in Stockbridge, Mass. HOW IT HELPS: Moving your body boosts your energy, your immune system, and your mood. And if it doesn’t feel like an obligation, you’ll do it more often. GET STARTED: Make a list of the physical activities you love and find a way to fit them in. If you like to dance, sign up for a weekly tango, Bollywood, or hip-hop class. If you loved cycling as a child, bike to work a few days a week, or run errands by bike. If you like to clean or do yard work, consider that part of your exercise plan. LOVE-YOURSELF STRATEGY: Make time for sleep A good night’s sleep (at least seven hours) helps maintain healthy blood sugar levels (reducing your risk of diabetes), protects your heart by lowering “bad” cholesterol, reduces inflammation throughout your body, and protects your memory function. Now scientists know that it may also help you lose weight. HOW IT HELPS: Researchers have found that lack of sleep disturbs appetite-related hormones, spiking appetite, and decreasing feelings of satiety. When you’re sleepy, you may also be more likely to overindulge in sugary, high-calorie foods, researchers say. In a study of more than 9,000 people, scientists found that those who averaged six hours of sleep per night were 27 percent more likely to be overweight than those who logged seven to nine hours a night. People who averaged five hours of sleep per night were 73 percent more likely to be overweight. GET STARTED: Adopt good sleep habits: Turn off the TV and computer an hour before bed, keep your bedroom as dark as possible, block out noise with earplugs, and do some deep breathing to calm your nervous system before retiring. LOVE-YOURSELF STRATEGY: Don’t beat yourself up if you overeat We all occasionally overeat. Instead of berating yourself (which often leads to more overeating), strive to stay positive and compassionate in your thoughts and actions. HOW IT HELPS: Forgiving yourself—and reinforcing positive, nurturing choices—is the best way to change your eating habits in a lasting way, says Aruni Nan Futuronsky, program advisor for the Integrative Weight Loss Program at the Kripalu Center. “Many women who struggle with weight issues tend to give away their energy and time, and are unable to meet their own needs,” she says. “You have to dare to put yourself first.” The more often you do this, the less likely you are to overeat or make unhealthy food choices. GET STARTED: Whenever you notice self-punishing thoughts related to food, try nurturing yourself by taking a walk, going to a movie, writing in a journal, or calling a friend. Remember, too, that you can practice caring for yourself at any time. If you’re in the middle of a bag of chips and you notice critical self-talk, take a moment to relax and breathe, then decide whether you’d like to finish eating the chips (and enjoy them) or not.

Source: Natural Health

What Do You Eat For Breakfast?

What Do You Eat For Breakfast?

Aug 10, 2012

What Do You Eat For Breakfast? Mindful Body Favorites: Egg white scramble with fresh herbs and pico de gallo; whole grain English muffin with low sugar jam and peanut butter Hard-boiled egg & an apple Low-fat Greek yogurt & ½ cup of raspberries Check out a Healthy Breakfast Practice.

Read More: Mindful Body

5 Good Reasons You Should Eat More Fiber

Aug 3, 2012

5 Good Reasons You Should Eat More Fiber – 1. Fiber promotes general wellness and intestinal health, it lowers the risk of developing many diseases and conditions that can put your life in danger - heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers (John Hopkins Medical Center) 2. Fiber can help lower cholesterol by absorbing fat and cholesterol from food. (Pat Baird, registered dietitian and NFC Vice-chair) 3. Not only does fiber prevent fat absorption, it also helps you feel fuller longer. Filling up on high-fiber foods means you'll have less room for high-fat and highly caloric low-fiber foods (Dr. James Anderson, professor of Medicine and Clinical Nutrition and NFC chair) 4. Some researchers have calculated that if Americans doubled their intake for fiber, they could cut 100 calories from their daily diet - which could shave off 10 pounds of yearly weight gain (WebMD.com) 5. Fiber helps with intestinal health and regularity Start a Daily Fiber Practice today-- Click on Read More: "Mindful Body"

Read More: Mindful Body

Healthy Breakfast Juice Recipes

Healthy Breakfast Juice Recipes

Jul 27, 2012

Beet, Apple, and Mint Juice Serves 1 Ingredients 1 small beet, chopped 5 carrots, chopped 1 apple, cored and chopped 1/4 cup fresh mint sprigs Directions Press beet, carrots, apple, and mint sprigs through a juice extractor. Stir and serve immediately. Green Juice Serves 1 Ingredients 1/2 head broccoli (or 6 leaves kale), chopped 1 cucumber, chopped 4 stalks celery, chopped 1/4 cup fresh parsley sprigs Directions Press all ingredients through a juice extractor. Stir and serve immediately. Grapefruit, Carrot, and Ginger Juice Serves 1 Ingredients 2 chopped grapefruits (peel and pith removed) 5 chopped carrots 1 inch fresh ginger, peeled and chopped Directions Press grapefruits, carrots, and ginger through a juice extractor. Stir and serve immediately. Pomegranate-Citrus Juice Serves 3 Ingredients 2 small grapefruits 2 juice oranges 2 tangerines or mineola tangelos 1/2 lime 2 pomegranates Directions Use a citrus press or a juicer to juice the grapefruits, oranges, tangerines, and lime. Juice the pomegranates (2/3 cup juice) into a separate bowl. Divide citrus juice among 3 glasses. Top with pomegranate juice, which will settle to the bottom, and serve. Vegetable Juice Serves 2 Ingredients 3 medium (about 1 1/2 pounds) tomatoes, cut into large chunks 7 celery stalks, each cut into 3-inch pieces 1/2 pound carrots, each cut into 3-inch pieces (do not peel) 1 piece fresh horseradish, (2 1/2 by 1/4 inches), peeled (or 2 1/2 teaspoons prepared horseradish) 1/4 teaspoon coarse salt 2 1/2 teaspoons freshly squeezed lemon juice, plus lemon wedges, for serving Directions Working in batches, press the tomatoes, celery, carrots, and horseradish through an electric juicer into a large bowl. Stir in salt and lemon juice. Pour vegetable mixture through a fine sieve into another large bowl or a pitcher. Divide vegetable juice evenly between 2 glasses. Serve each with a lemon wedge. Juiced Garden Greens Ingredients 1 unpeeled cucumber 2 ounces green Swiss chard or spinach 3 sprigs flat-leaf parsley 1/2 Granny Smith apple 3/4 cup cubed honeydew melon 1 celery stalk 1/4 fennel bulb 1-inch piece of fresh ginger Directions Place all ingredients in an electric juicer and juice. Divide between two glasses and serve. Carrot-Apple Juice Serves 1 Ingredients 3 or 4 medium carrots 1 medium Granny Smith apple Directions Cut large produce into chunks, and remove big seeds or pits. Don't worry about those in fruits like apples and pears -- a juicer will filter them out. To combine several fruits and vegetables, alternate between soft pieces and hard ones. Finish with the latter to push through anything that's stuck. Martha's Pineapple-Papaya Juice Serves 2 Ingredients 5 sprigs fresh mint 1 pineapple, peeled and cut into pieces 1 medium papaya, peeled and seeded Directions Press all ingredients through a juice extractor into a measuring cup. Stir to combine before serving. Spinach-Cucumber-Celery Juice Serves 1 Add to Shopping List 2 cups packed spinach (4 ounces) 1 cucumber 1 celery stalk Directions Cut large produce into chunks, and remove big seeds or pits. Don't worry about those in fruits like apples and pears -- a juicer will filter them out. To combine several fruits and vegetables, alternate between soft pieces and hard ones. Finish with the latter to push through anything that's stuck. Carrot-Mango Juice Serves 2 Ingredients 8 medium carrots 1 mango, pitted 1 large strip of orange peel 1/2 peeled navel orange Directions Press all ingredients through a juice extractor. Stir, and drink immediately.

Source: Whole Living

Love Yourself... Diet

Jul 1, 2012

LOVE-YOURSELF STRATEGY: Learn to eat mindfully To kick the habit of overeating, turn your attention toward food rather than away from it. When you sit down to eat, relish each morsel. Notice the color, shape, texture, and aroma, as well as the taste. If you’re eating with friends or family, talk about how the meal was made and where it comes from. Even when indulging in a fast-food meal, take it home and enjoy it properly: Put it on a plate and eat with cutlery by candlelight! HOW IT HELPS: Mindfulness, which can include deep breathing and meditation, helps you become more aware of the reasons you’re eating, says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. “Often we eat not because we’re hungry but because we’re stressed, frustrated, or bored.” Mindfulness lets you catch impulses as they crop up and teaches you to sit with difficult feelings and respond to them in a healthy way instead of using food as a buffer. It can also make eating more satisfying, which may help you eat less. GET STARTED: Start today with a shopping trip to your favorite market. Choose foods that delight your senses—juicy fruits, colorful vegetables, and high-quality chocolate. Once back in your kitchen, take the time to prepare a meal that looks and tastes appealing. LOVE-YOURSELF STRATEGY: Savor low-density foods Forget the idea that to lose weight you have to feel hungry all the time. Instead of depriving yourself, satisfy yourself with low-energy-density foods like fruits and vegetables, wholegrain breads, and broth-based soups; they’re filling without being high in calories or fat. HOW IT HELPS: In a one-year study of 97 obese women (conducted by Barbara Rolls, a nutrition researcher at Pennsylvania State University and creator of the Volumetrics Eating Plan), those who filled their plates with low-density foods ate more but still lost 3.3 pounds more than those who ate less and restricted fat. In separate studies, Rolls and colleagues found that women who ate a large green salad or a bowl of broth-based soup before a meal consumed fewer calories than those who went straight to the main course. GET STARTED: Create meals around legumes, fruits, vegetables, and lean protein, and when shopping for packaged foods, learn to check the labels. A food has a low-energy density if the number of calories is lower than its weight in grams. (For example, one half cup of black beans weighs 130 grams but contains only 100 calories, so it’s considered a low-density food.) LOVE-YOURSELF STRATEGY: Embrace complex carbs Simple carbs like white flour, refined sugar, and white rice spike your blood sugar and leave you hungry soon after you eat. For a more satisfying meal, choose complex carbs like brown rice, beans, non-starchy veggies (leafy greens, peppers, and cucumbers), whole-grain pastas and breads, and most fruits; they’re all low on the glycemic index, meaning the sugars are absorbed more slowly into your bloodstream, keeping blood sugar steady. HOW IT HELPS: Researchers at Harvard University found that obese patients who lost weight by eating foods low on the glycemic index reported less hunger and kept off the weight longer than those who lost weight on a typical low-fat diet. GET STARTED: To find foods that are low on the glycemic index (scores of 55 or less), go to glycemicindex.com. LOVE-YOURSELF STRATEGY: Discover the joy of movement Staying active doesn’t have to mean marching on a treadmill or running around a track. Find something you enjoy and incorporate it into your life. “You may get more out of yoga, gardening, or movement therapy (a technique that uses dance or movement to help people explore feelings),” says John Bagnulo, Ph.D., who teaches nutrition and fitness courses at the Kripalu Center for Yoga & Health, in Stockbridge, Mass. HOW IT HELPS: Moving your body boosts your energy, your immune system, and your mood. And if it doesn’t feel like an obligation, you’ll do it more often. GET STARTED: Make a list of the physical activities you love and find a way to fit them in. If you like to dance, sign up for a weekly tango, Bollywood, or hip-hop class. If you loved cycling as a child, bike to work a few days a week, or run errands by bike. If you like to clean or do yard work, consider that part of your exercise LOVE-YOURSELF STRATEGY: Make time for sleep A good night’s sleep (at least seven hours) helps maintain healthy blood sugar levels (reducing your risk of diabetes), protects your heart by lowering “bad” cholesterol, reduces inflammation throughout your body, and protects your memory function. Now scientists know that it may also help you lose weight. HOW IT HELPS: Researchers have found that lack of sleep disturbs appetite-related hormones, spiking appetite, and decreasing feelings of satiety. When you’re sleepy, you may also be more likely to overindulge in sugary, high-calorie foods, researchers say. In a study of more than 9,000 people, scientists found that those who averaged six hours of sleep per night were 27 percent more likely to be overweight than those who logged seven to nine hours a night. People who averaged five hours of sleep per night were 73 percent more likely to be overweight. GET STARTED: Adopt good sleep habits: Turn off the TV and computer an hour before bed, keep your bedroom as dark as possible, block out noise with earplugs, and do some deep breathing to calm your nervous system before retiring. LOVE-YOURSELF STRATEGY: Don’t beat yourself up if you overeat We all occasionally overeat. Instead of berating yourself (which often leads to more overeating), strive to stay positive and compassionate in your thoughts and actions. HOW IT HELPS: Forgiving yourself—and reinforcing positive, nurturing choices—is the best way to change your eating habits in a lasting way, says Aruni Nan Futuronsky, program advisor for the Integrative Weight Loss Program at the Kripalu Center. “Many women who struggle with weight issues tend to give away their energy and time, and are unable to meet their own needs,” she says. “You have to dare to put yourself first.” The more often you do this, the less likely you are to overeat or make unhealthy food choices. GET STARTED: Whenever you notice self-punishing thoughts related to food, try nurturing yourself by taking a walk, going to a movie, writing in a journal, or calling a friend. Remember, too, that you can practice caring for yourself at any time. If you’re in the middle of a bag of chips and you notice critical self-talk, take a moment to relax and breathe, then decide whether you’d like to finish eating the chips (and enjoy them) or not.

Source: Natural Health