by Kristen Norton | Feb 8, 2017 | Well Balanced Wisdom
In honor of Heart Health month, every Wednesday in February we are talking about whole grains because of their connection to good heart health. If you missed the first post do check out: Not all carbs are bad: whole grains and heart health part 1
Last week I challenged the notion that all carbs were bad and should be avoided. It is just not true. Whole grains have powerful health benefits and it is not just because of the fiber. They contain various phytochemicals that protect and fight against heart disease and diabetes.
There are many whole grain options to choose from. So, don’t limit yourself to whole wheat bread, crackers, and cereal. I CHALLENGE YOU to try something new and less processed. Pick any of the following grains to try this weekend. Notice there are 7 gluten-free whole grains below for those who need to avoid gluten for health reasons.
What do I eat it with? The easiest way, in my opinion, to start eating new whole grains is to prepare them plain and add then use them as a base for a salad or a “power bowl.” Start with a 1/2 cup to 1 cup of whole grains in a bowl and then top with your favorite veggies and protein. Lastly, drizzle with a dressing and voila! Simple and delish!
Here are 17 different ideas to get you thinking of the perfect combination for your taste buds.
Ready to take the next step on your wellness journey?
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Read more in this series:
4 delicious swaps | whole grains and heart health – part 3
3 common mistakes | whole grains and heart health part 4
by Kristen Norton | Feb 1, 2017 | Nutrition Questions Answered, Well Balanced Wisdom
Carbs get a bad rap. Many people are eliminating them, assuming they might be intolerant to them or just plain writing them off as evil. Poor carbs, they are so misunderstood.
Carbs (short for carbohydrates) come from many sources both natural and processed, such as bread, rice, pasta, potatoes, peas, corn, fruit, sugar, honey, beans, etc, etc.
This month I want to highlight one group of nutritious, delicious “carbs” and shine light on how eating them can actually HELP us. Whole grains, like brown rice, oats, wheat, barley, and rye are good for your heart. Research indicates that eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
So don’t write off all carbs. Whole grains are complex carbohydrates worth keeping (or adding) to your diet. This begins a 4 part series on whole grains in honor of Heart Health month. We will define them, give examples, talk about how much and why they are worth including in your diet. First, let’s define them..
What does whole grain really mean?
In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three key edible parts –the bran, the germ, and the endosperm. Whole grains that make it to the shelves or your plate still contain all three parts of the kernel. On the other hand, grains that have been refined in processing are missing the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, and are greatly reduced in at least seventeen key nutrients.
When you think of whole grains, the most popular ones might come to mind such as whole wheat bread, whole wheat pasta and brown rice. I challenge you to think beyond these staples, though. So many more whole grains are out there and available for your enjoyment.
Read more in this series:
You’ve been challenged | whole grains and heart health – part 2
4 delicious swaps | whole grains and heart health – part 3
3 common mistakes | whole grains and heart health part 4
by Lucy | Jan 24, 2017 | Well Balanced Wisdom
I love TED talks! Have you discovered these amazing short videos that will inspire, educate, and entertain you for minutes (or hours if you go on a video binge!)? I just got done watching “How to get stuff done when you are depressed” by Jessica Gimeno, which has nothing to do with today’s topic EXCEPT that she has a very good point… We must be proactive, not reactive, in order to be our happiest and healthiest selves.
We know making healthy food choices is a heck of a lot easier when you have the right foods available. This was best demonstrated to me by Dyana, in Chapel Hill, who excitedly showed me her treasure box of snacks last summer. Many people have a drawer, locker, or secret stash of snacks at the office, but what I discovered at Dyana’s desk was unlike any treasure box I have ever seen.
Dyana keeps a collection of usual suspects, such as peanut butter to curb a sweet tooth moment and hot sauce for flavoring her meals at work. However, what Dyana keeps for her afternoon snacks includes smoked oysters, sardines in olive oil, and barbecued octopus! These may not sound like delicious options to you, but I offer the thought that these protein rich shelf-stable choices help keep her appetite under control, provide energy, and reduce the 4 PM sugar crash. Also, they are not the typical granola bar, fun sized candy, or other simple carbs that offer minimal nutritional value and typically leave us hungry within an hour.
Here are a few other Well-Balanced (and more widely preferred) ideas to create you own yummy healthy treasure box:
- Single serving tuna pack
- Trail mix (almonds + Craisins = my favorite)
- Bean dip, yes, it’s salty but offers some protein and fiber to fill the void
- Fruit cups, in its own juice
- Beef jerky
- Sunflower seeds
Food for thought:
There are SO many options for the mid-morning and mid-afternoon snack. Before you reach for the same old crackers or bar, first decide “Am I really hungry?” Then, see if there’s a more balanced option in your treasure box!
by Lucy | Jan 18, 2017 | Well Balanced Wisdom
Many parents want to know how they can get their children to eat more vegetables. I work with young families every week and I hear their struggles. They often say, “she loves her fruits and eats them several times a day, but her vegetables…not so much.” I am in the same boat. My two little ones can slam a container of berries in mere seconds. Offer them a new vegetable and they freak.
You’re an informed parent and you have likely heard all the standard tips for helping your picky eater. First of all, you must be a good role model and eat a variety of vegetables yourself. You can get kids to help you in the grocery store and in the kitchen which will improve the chance of them trying a new food. Serve a small portion and encourage your child to try a bite without nagging or forcing. And hopefully, you’ve also read up on the division of feeding responsibilities and you know that understanding the root cause to your child’s unwillingness to try new food is important.
But what is the one little thing I did that got my little girl excited about broccoli again?? You won’t believe this and neither did I when it happened…
The other day before dinner was ready, my 3-year-old was “starving” and I offered her a “broccoli snack.” It was steamed broccoli with parmesan cheese. I had never called this a “snack” before. Her eyes lit up and she eagerly came to the table and devoured her broccoli. What!!? I was so excited that I high-fived my husband and did a victory dance when she wasn’t looking. If I would have known all along that I just needed to say the word SNACK, I would have done it a looong time ago.
This is a great example of how words set the tone for both children and adults. Describe a food with words that trigger a positive association and a chain reaction of positive attitudes and intentions will follow. For example, this report concludes that descriptive labels at restaurants, such as “Grandma’s zucchini cookies” increased sales, quality and taste evaluation scores and restaurant ratings. All from putting the word “Grandma” on the label which for many people trigger happy thoughts.
My children have such a positive association with the word “snack.” Snacks are FUN and FAST. Instead of saying, “Eat your broccoli, it’s healthy and good for you,” I now say “I made some “broccoli snacks.” Other words that get her excited are “cheesy” and “buttery.” If I use those words to describe any food, chances are she will get excited about it.
So, whether you would like to eat more vegetables or you wish your children would, using fun and positive words to describe your food can make a difference.
Food for Thought:
What words are you using to describe your food?
What words would trigger a positive association for you or your children?
by Lucy | Jan 12, 2017 | Well Balanced Wisdom
Why is dinner time so daunting?
Kristen shares some sanity-saving strategies she uses to make cooking at home a more feasible task.
Dinner time is crazy time in my house. On the days I work in the clinic I don’t pick up the kids until 5:30. We get home around 6pm and then I have to scramble to get dinner on the table. I do not exaggerate when I say that my kids will cling to my legs or be stuck at my side from the moment we get in the door until they have food on their plates. They will be asking for a snack, to be held, for a drink of juice, a piece of candy…. They want all the things… and they want them NOW. It’s really a mad house and it’s dreadful if I don’t already have a plan to get dinner on the table and do it fast!
Whether you have young kids at home or not, making food decisions at the end of the day can be daunting. Our will power has run dry from already making thousands of decisions, we’re exhausted from the responsibilities of our day, and we might be feeling famished. Not a great combination.
I don’t enjoy the madness of not having a dinner plan ready to execute and it has really motivated me to become more efficient and consistent with meal planning. So here I share what has helped me save time and sanity around dinner. Maybe they can work for you too!
My Two Step Plan and How I Make it Work
- I create a very flexible meal plan 3-5 days at a time. I simply jot down some ideas based on what we have in the kitchen and what was fresh and affordable at the store. This is a good first step if you are used to “winging it” at dinner time.
- I chop and prep as much as possible before work rather than after work. In the morning, before I check all those emails or notifcations popping up on my phone, I take a second to jot down my thoughts, my to-dos, my projects, and what I’m having for dinner. Then I pick out things I can do that morning to get dinner started. Can I chop up some vegetables? Can I use the crockpot? (Chopping and prepping can be done on the weekends, too, if there isn’t enough time in the mornings.) Sometimes mornings are crazy but I’m so committed to getting dinner on the table quickly and making it healthy, that on one occasion I actually brought my vegetables to work and chopped them in the break room on one of my breaks. When there is a will, there is a way. =)
I keep it simple.
I used to think I needed to make a fancy meal every night, especially after using the Blue Apron service for awhile. Fancy and well-plated meals are awesome but a healthy meal does not have to be all those things. Furthermore, when you have kids, you kind of have to keep it simple or they will turn up their nose to whatever you make. For a well-balanced meal, you simply need to toss together 1. a protein-rich food, 2. a complex carbohydrate, 3. a bit of healthy fat and 4. a big helping of vegetables.
I use theme nights.
Having a theme night makes the dinner decision so easy. Everyone knows what to expect and makes planning a breeze. We have pizza every Friday. Some days we order the pizza, some days we go out, and other days we make our own. Taco nights, spaghetti, and pizza can all be healthy with the concept of balance and wholesome ingredients.
Here are some themes to consider
- Meatless Monday – Eating more plant-based meals can help us live longer so why not start off your week with a meatless meal?
- Marinated Monday – Simply throw chicken breast or pork chops in a Ziploc bag with your favorite marinade, like Tessemaes Green Goddess or make your own. Pair them with one cup of veggies and a complex carbohydrate and you’ve got a simple, healthy meal.
- Taco or TexMex Tuesday – This needs no explanation. Just try to keep your plate balanced and not overwhelmed with toppings. We like taco salads so we can keep our veggie portions big. Be mindful of your cheese, sour cream, and avocado as they can add up in calories. Double up on your cilantro, tomatoes, peppers, and lettuce.
- Pizza Friday – have a side salad or pile on the veggies to make it balanced.
- Soup and Salad Sunday – Light and easy!
I’d love to hear from you.
What tricks and tools help you get a healthy, homemade dinner on the table more often?
by Lucy | Jan 5, 2017 | Well Balanced Wisdom
One of the easiest things you can do for weight loss is simply to step on the scale every day. I know, I know… you would rather eat a frog than see that number on the scale but hear me out. Once you own a scale it’s free to use, it takes just a second to complete, anyone can do it and research has shown that it is an effective weight loss tool.
In one study, participants were asked to weigh daily on a smart scale. The weight was sent automatically to researchers and the participants received weekly feedback by email. Participants were not told to change any other behaviors. On average, the intervention group weighed 6 days a week and consumed fewer calories/day (approx 300 calories less!) compared to the control group who weighed sporadically. That led to an average 13.5-pound weight loss in the intervention group and all they had to do was weigh themselves! Other studies that included daily weighing for weight control had similar results.
But what if the number you see on the scale makes you fret? Doesn’t it have negative effects on how you feel? Contrary to what you might expect, intervention participants in the study mentioned above, perceived daily weighing positively. And results of another study indicate that daily self-weighing does not cause adverse psychological outcomes such as depression, binge eating or other signs of disordered eating.*
While it may seem scary at first, the scale is not your enemy. The magic is all in the way you use it.
Here are some rules for daily self-weighing.
- Expect some fluctuation. Your weight will fluctuate 1-3 pounds every day regardless of your behaviors. Any fluctuation within that range is normal and to be expected. This is your grace period. Weight gain beyond 3lbs should serve as a warning sign to change your behaviors.
- Use your weight as feedback that lets you know what’s working and what is not. When you see a significant change on the scale think back to what you’ve been doing the past day or two that may be affecting your weight. If your weight is going up, use the opportunity to make tweaks to your eating and exercise habits now before it creeps up even higher and becomes harder to get off.
- Weigh at the same time every day on the same scale. Your weight not only fluctuates from day to day but also hour to hour. For example, you will likely weigh more in the evening than you will in the morning. Sticking to the same time every day gives you the most accurate comparison.
- Be consistent. Research shows those who way every day lose more weight than those who weigh 4 or 5 times a week. Think of it as a morning ritual just like brushing your teeth.
- Remember that your weight is only part of your health picture. It shouldn’t be the ONLY tool you use to monitor your eating and exercise behavior. Use it in combination with how you are sleeping, how much energy you have, how your clothes fit and so on. Weighing every day does not mean you shouldn’t look for those other non-scale victories.
So there you have it. While it may not sound fun to face that number every day, daily weighing is a simple tool that can influence your lifestyle habits and help you lose weight.
Were you shocked to hear that weighing every day can help you lose weight?
What fears, hesitations or thoughts do you have about weighing regularly?
What’s the worst thing and the best thing that could happen if you started weighing every day?
Will you give it a try? Let me know in the comments!
*An important caveat: These studies have screened out people with a history of eating disorders — who might obsess about weight and respond to falling or rising numbers with extreme dieting or binging.
