Why Do You Eat?

Have you ever thought about why are you eating? We often think about what we eat, rationalizing unhealthily food choices at times. I will challenge you to think about why you are eating. We eat for many reasons hunger, boredom, stress, and social situations to name a few. We need to eat to provide energy for our body. Hunger is our cue that we need to eat. Thinking about what you eat is also a good habit so you can make healthy choices. Before you put food in your mouth think about what and why you are eating it. If the reason is boredom or stress, put the food down and find something else to do.

Are You Eating Enough Dark Leafy Green Vegetables?

Do you eat at least three servings of dark leafy green vegetables a week? Most of us will answer no to this question. If you answered no, you are missing out on great health benefits. Getting at least three servings of these vegetables per week helps to manage your weight, reduce your risk for heart disease and cancer. They are a great source of calcium which helps to protect you against Osteoporosis. Include broccoli, spinach, collard greens, and kale in your diet regularly. These vegetables are low in calories and fiber rich which helps you to maintain a healthy weight. How can you include them in your diet? Make a spinach salad, steam fresh broccoli as part of your dinner, or make a stir fry with your favorite green leafy vegetable. Ideally you should strive to eat one serving per day. Start with three per week and improve from there.

Where Extra Calories May Be Hiding!

I am not an advocate of calorie counting because it is a very tedious task and we usually underestimate the amount of calories we consume. Try estimating your caloric consumption by eating one serving; instead of two or three. This is especially important with snack foods such as chips or candy. Single serve portions will help keep you on track. You should be aware of common culprits that add extra calories to your meals and snacks. Extra dressing on your salad adds extra calories. Ask for your dressing on the side when you eat out. Adding sauces, oil, or mayonnaise to your sandwich quickly adds up the calories as well. When you are cooking vegetables adding oil or butter can make a healthy choice unhealthy. Steam your veggies and add a very small amount of extra virgin olive oil before serving for flavor. Avoid fried foods because they are loaded with calories and fat. Baked options are always best. Beverages can add extra calories to our diet daily. Limit sugary drinks, watch your alcohol consumption, and be cautious when adding sugar and cream to your coffee and tea. Water contains no calories; therefore, making it a great choice to hydrate your body. You should be aware of your calorie consumption without having to count each calorie you consume.

Vacations are good for your health

I was on vacation last week in Florida, although the weather was not very warm I had a great time with my family. On the ride home I was so relaxed and refreshed. Vacations help us clear our minds, rest, and spend time with the ones we love. Stress relief is another great benefit of vacations. So if you are finding yourself overly worked, stressed to the max, or just in need of some relaxation, take a vacation. Even if you cannot go away, plan a day trip somewhere, or just take a day off to do something you enjoy. Everyone needs a vacation for their mental health.

Health Hint #9 Read the Labels and Ingredients on Your Food

How many people actually know what they are eating? Most of us don't take the time while grocery shopping to read nutrition and food labels. Reading the labels and ingredients in your food will give you valuable health information. Pay attention to the amount of sugar and fat, more specifically, the saturated and trans fat content in your food. A healthy diet is low in saturated fat and sugar. If you are at risk for type 2 diabetes, heart disease, or stroke must pay close attention to their saturated fat and sugar intake.
When you are reading the ingredients look out for high fructose corn syrup and partially hydrogenated oils. High fructose corn syrup is a sweetener often added to processed foods and sweetened drinks. Partially hydrogenated oils contain trans fat. Avoid foods that contain these unhealthy ingredients because frequent consumption is detrimental to your health. Is it coincidental that the obesity and type 2 diabetes is on the rise in our society as well as increased consumption of high fructose corn syrup and partially hydrogenated oils.
Next time you are grocery shopping invest the extra time in your health by reading the labels. You will be glad you did.

Health Hint #8 Don't Focus on Your Weight; Worry About Your Body Fat Percentage

Most people are obsessed with their weight. When they are trying to lose weight they will often weigh themselves several times a week to measure their progress. Focus more on lowering your body fat percentage than your weight. The lower your body fat percentage is, the higher your muscle mass. Why should you care about your muscle mass? The more muscular you are, the more fat you will burn. Fat is the primary fuel source of muscle. So don't obsess over your weight. Building muscle mass is a better way to lose fat and maintain that loss long-term.
Adding resistance training to your exercise routine will build more muscle. Other benefits of weight training include osteoporosis prevention, reduce your risk for muscular injuries, you will look and feel better too.
If you are a beginner start out slow and add exercises as you feel comfortable. Proper form is important so you do not hurt yourself. It is a great idea to find a personal trainer to get you started the right way. You will be glad you did.

Health Hint #7 Eat More Salads

Salads are a healthy choice for lunch or dinner. You can make it your entree or a side. Vary the ingredients you use in your salad so you don't get bored.
Here are some easy and tasty salad recipes:

• Spring mix with olives, artichoke hearts, and feta cheese tossed with lemon vinaigrette
• Spinach with apples, raisins, and cheddar cheese tossed with balsamic vinaigrette
• Romaine lettuce with grape tomatoes, cucumbers, carrots, green peppers, and grilled chicken breast tossed with your favorite dressing

Remember to go easy on the dressing, extra dressing adds calories. Eating a salad a day is an easy way to ensure you are getting your daily allowance of vegetables and is a great weight loss strategy.