What is mindful eating? Channel your inner zen, because this technique really works! I've hinted at this in a couple of my posts from a while back, so now I want to focus on just mindful eating.
Mindful eating is when you completely dedicate your focus to the food you are about to eat, are eating, or have eaten. To help explain, think of the senses: sight, smell, touch, sound, and taste. Have you ever thought about all these things while eating? Most people keep it simple and just think about how the food tastes and smells (I realize this is almost impossible to not do while eating). Take it a step further and get an idea of how the food feels in your mouth. See if you can't pull different flavors from the food just by letting it sit in your mouth, chewing it further, or combining it with other foods.
One thing that can fog your mind while eating is media. If you're reading this blog while eating, stop! Really take the effort to turn the TV off at dinner time, put the newspaper away, and leave your phone to charge in the corner.
The next step in mindful eating is thinking about where food comes from. This will give you more respect for the food leading you to appreciate every bite that much more. The process of making cheese is long and tedious: I know; I'm from Wisconsin. Try thinking about the grass the cow eats and the milk it produces before even taking a bite.
Finally, when done with the food, let it settle. The mind truly doesn't know it's full for about 20 minutes after finishing eating. This is one thing that leads us to eat too much and get that sick feeling in our gut after meals! Question why you would eat another portion, is it because you need that same taste yet again? Are you really still hungry and think you will be in 20 minutes? Maybe you're just eating because there are leftovers and you don't want to be wasteful. Have reason for your actions when eating, and you'll see it does your body good.
There have been studies that show when people use this technique of mindful eating, they will consume less overall and lose weight. I don't have to reason with you on how powerful the brain is. For those who have trouble with portion control, this is a must-try technique. Having a whole bag of potato chips just doesn't make sense if you slow down and think about what you're doing. Does that chip satisfy you that much more after 25 previous chips, or are you eating just to eat?
I've used this idea before in order to stop binge snacking, and my successes lead me to recommend it. Give it a try! Remember, If you give the time, respect, and focus to food, it will give back even more.
Sunday, February 9, 2014
Sunday, January 26, 2014
Dry Weather. Stay Hydrated!
Before I get started, this last week my cooking endeavor to expand variety was coconut curry! It took a couple tries, but the end-product was truly delicious. I used this recipe from www.realsimple.com. We threw this sauce over pan fried peppers, green onion, and chicken with thin rice noodles. It's actually the first coconut based dish that I've liked! Sometimes you never know until you try it...
I played two basketball games this weekend, and boy was it tough. Why you ask? I got dehydrated every 5 minutes it seemed! This dry weather can do it. I must have drank 3-4 water bottles over two games!
Not many think about it too often, but most realize it's importance. Hydration needs can get us to stop dead in our tracks with what we are doing and force us to find a water fountain, pour an ice, cold glass of water, or hunt down a grocery store to purchase a beverage. At the same time, many popular snacks and their high salt content push that need even further.
So many body functions and qualities depend on being well-hydrated. Skin integrity, lip health, digestion function, attention and alertness, flexibility, teeth health, and body temperature are just a few items that hydration helps with. Recommendations say drinking about 2 liters of water per day, but if you are in dry weather or exercising and losing more fluids than normal, look to drink even more!
Many people believe that caffeinated beverages have dehydrating properties. I have recently learned that caffeine in low to moderate amounts (400mg) does not affect fluid status! This roughly translates to 3 cups of coffee or 6 cups of tea not affecting your hydration status negatively.
So carry around a reusable water bottle, aim for that 2 liters every day, and remember that caffeine does not dehydrate you, and this awful, cold, dry weather will not defeat you! And if it has beaten you, check out my tips for fighting the flu!
I played two basketball games this weekend, and boy was it tough. Why you ask? I got dehydrated every 5 minutes it seemed! This dry weather can do it. I must have drank 3-4 water bottles over two games!
Not many think about it too often, but most realize it's importance. Hydration needs can get us to stop dead in our tracks with what we are doing and force us to find a water fountain, pour an ice, cold glass of water, or hunt down a grocery store to purchase a beverage. At the same time, many popular snacks and their high salt content push that need even further.
So many body functions and qualities depend on being well-hydrated. Skin integrity, lip health, digestion function, attention and alertness, flexibility, teeth health, and body temperature are just a few items that hydration helps with. Recommendations say drinking about 2 liters of water per day, but if you are in dry weather or exercising and losing more fluids than normal, look to drink even more!
Many people believe that caffeinated beverages have dehydrating properties. I have recently learned that caffeine in low to moderate amounts (400mg) does not affect fluid status! This roughly translates to 3 cups of coffee or 6 cups of tea not affecting your hydration status negatively.
So carry around a reusable water bottle, aim for that 2 liters every day, and remember that caffeine does not dehydrate you, and this awful, cold, dry weather will not defeat you! And if it has beaten you, check out my tips for fighting the flu!
Monday, January 20, 2014
Eat a Varied Diet...But Why?
Boy, you can sure learn a lot being in a dietetic internship!
I figured it's been too long since my last blog post, and I'd like to get back to regular postings. This way I can share a lot of the information I'm learning, but also I can continue doing something I love: writing!
A lot has changed in my life since my last blog post in April of 2013. I am currently completing my dietetic internship in order to qualify for the registered dietitian exam. Basically, this is the work experience hours required after any undergraduate, accredited program before being allowed to become licensed. I was fortunate enough to get accepted into my #1 choice program at Edward Hines, Jr. VA Hospital! To keep things brief, this program is only 41 weeks of concentrated, clinically focused material, but still touches all bases like community and food service as well. Here I am about half-way through the experience, and things have gone very well.
A topic came to my attention while studying for my next rotation: the idea of incorporating variation into eating. It's usually just casually thrown in with other words like "moderation" and "wholesome." But when I boiled down what it's talking about, I realized that it such a mandatory part of diet's ultimate goal.
What's that ultimate goal, you say? Preventing disease. Think about it, that's exactly why we eat and especially why we try to eat healthy.
When you were a kid and mom or dad tried to get you to eat all different kinds of vegetables, fruits, and crazy meatloafs it wasn't to show authority and add another miserable thing that your family made you do. It was because the idea of incorporating multiple different types of food provides multiple different types of nutrients. I can most likely find something beneficial about any food you question, but the message here is that each food is different to its core in providing a rainbow of vitamins and minerals.
So what should you do? Try new things! I'm glad that chicken, eggs, and bagged salad works for you. It's cheap, nutritious, and quick. Your body is asking you for more! Choose simple new things like a new color of pepper or switching from pasta to brown rice. Eventually you can upgrade to buying a fruit that you can't even pronounce just because you want to try it or by ordering kimchi for the first time not because it sounds appetizing, but because it could be that new thing you love!
So get more out of your diet by eating more variety. Your body will thank you.
I figured it's been too long since my last blog post, and I'd like to get back to regular postings. This way I can share a lot of the information I'm learning, but also I can continue doing something I love: writing!
A lot has changed in my life since my last blog post in April of 2013. I am currently completing my dietetic internship in order to qualify for the registered dietitian exam. Basically, this is the work experience hours required after any undergraduate, accredited program before being allowed to become licensed. I was fortunate enough to get accepted into my #1 choice program at Edward Hines, Jr. VA Hospital! To keep things brief, this program is only 41 weeks of concentrated, clinically focused material, but still touches all bases like community and food service as well. Here I am about half-way through the experience, and things have gone very well.
A topic came to my attention while studying for my next rotation: the idea of incorporating variation into eating. It's usually just casually thrown in with other words like "moderation" and "wholesome." But when I boiled down what it's talking about, I realized that it such a mandatory part of diet's ultimate goal.
What's that ultimate goal, you say? Preventing disease. Think about it, that's exactly why we eat and especially why we try to eat healthy.
When you were a kid and mom or dad tried to get you to eat all different kinds of vegetables, fruits, and crazy meatloafs it wasn't to show authority and add another miserable thing that your family made you do. It was because the idea of incorporating multiple different types of food provides multiple different types of nutrients. I can most likely find something beneficial about any food you question, but the message here is that each food is different to its core in providing a rainbow of vitamins and minerals.
So what should you do? Try new things! I'm glad that chicken, eggs, and bagged salad works for you. It's cheap, nutritious, and quick. Your body is asking you for more! Choose simple new things like a new color of pepper or switching from pasta to brown rice. Eventually you can upgrade to buying a fruit that you can't even pronounce just because you want to try it or by ordering kimchi for the first time not because it sounds appetizing, but because it could be that new thing you love!
So get more out of your diet by eating more variety. Your body will thank you.
Wednesday, April 24, 2013
Balance
So I'd like to clear up a thought on people looking to lose weight/maintain weight.
Your energy level is like a balance. On one side you have Calories and on the other side you have energy expenditure. A balance with Calories weighed down to the floor will lead to weight gain. If the balance is even and floating, you are maintaining weight. If the energy expenditure is pushed down into the ground, you can look forward to shedding some weight over the long run.
It's a simple concept, but it does take some explaining. A lot of people get caught up in what they are eating: carbs vs. fat, protein vs. carbs, fruits vs. grains, etc.What I want people to understand is that when it comes to weight, the Calorie is the decider, not the type of food you are eating. You can eat 1200 Calories of fat or 1200 Calories of carbs, and they will produce similar weight gain/loss responses. The reason people talk so much about eating one over the other is because it makes the dieting process easier. Basically, it's not the answer, it's a guiding hand to the overall goal: decreasing Calories and increasing energy expenditure.
Your body automatically keeps you warm and breathing and flowing. This uses up the majority of your Calories. How sweet is that? You do nothing and can burn Calories away. Did you know it even takes Calories to be able to eat your food? That's energy expenditure (mind you this one is very small). While you sleep? Burning Calories, just at a much lower level (think hibernation). Here's the downside to it: your body can still eat or drink more than what it needs do to hunger and pleasurable foods.
So, what am I trying to tell you? Try eating everyday based off of your activity level. If you have a big tournament coming up, stock up and eat hearty to get large stores of energy ready to sue in the games. If you have an "off" day and have nothing more to do than daily work, lighten you lunch and dinner. If you are trying to lose weight, and lose a lot of it, fuel yourself for productive exercise but still keep the meals of the day modest.
Listen to your body. It's an amazing tool to you. It will tell you when you are hungry and when you are full. We have to be able to recognize when we no longer need/want to be eating food. Having this "sixth sense" will help you understand that you don't need to pack the stomach full every time. Remember, there is always another day to enjoy the extra food you really want to add on to your meals.
As a couple of helpful tips:
Your energy level is like a balance. On one side you have Calories and on the other side you have energy expenditure. A balance with Calories weighed down to the floor will lead to weight gain. If the balance is even and floating, you are maintaining weight. If the energy expenditure is pushed down into the ground, you can look forward to shedding some weight over the long run.
It's a simple concept, but it does take some explaining. A lot of people get caught up in what they are eating: carbs vs. fat, protein vs. carbs, fruits vs. grains, etc.What I want people to understand is that when it comes to weight, the Calorie is the decider, not the type of food you are eating. You can eat 1200 Calories of fat or 1200 Calories of carbs, and they will produce similar weight gain/loss responses. The reason people talk so much about eating one over the other is because it makes the dieting process easier. Basically, it's not the answer, it's a guiding hand to the overall goal: decreasing Calories and increasing energy expenditure.
Your body automatically keeps you warm and breathing and flowing. This uses up the majority of your Calories. How sweet is that? You do nothing and can burn Calories away. Did you know it even takes Calories to be able to eat your food? That's energy expenditure (mind you this one is very small). While you sleep? Burning Calories, just at a much lower level (think hibernation). Here's the downside to it: your body can still eat or drink more than what it needs do to hunger and pleasurable foods.
So, what am I trying to tell you? Try eating everyday based off of your activity level. If you have a big tournament coming up, stock up and eat hearty to get large stores of energy ready to sue in the games. If you have an "off" day and have nothing more to do than daily work, lighten you lunch and dinner. If you are trying to lose weight, and lose a lot of it, fuel yourself for productive exercise but still keep the meals of the day modest.
Listen to your body. It's an amazing tool to you. It will tell you when you are hungry and when you are full. We have to be able to recognize when we no longer need/want to be eating food. Having this "sixth sense" will help you understand that you don't need to pack the stomach full every time. Remember, there is always another day to enjoy the extra food you really want to add on to your meals.
As a couple of helpful tips:
- Watch out with "seconds." Ask yourself if you are really still hungry or just desiring unneeded Calories
- Have you worked out today? Will you actually go work out later? If the answer is yes, think about how you want to eat in preparation
- Don't reward yourself for doing exercise with food. Reward yourself with a TV show/movie, new shoes, concert tickets, etc.
- Try to not count Calories. Instead listen to your body for its natural signal to stop. Consciously pay attention and give your body time to think about what you just ate.
- If you must, count Calories to see how many you normally get. Then decrease to a comfortable level where you aren't crying for food, but also not in a food coma after every time you eat.
Tuesday, January 29, 2013
100th Post Extravaganza!
100 Posts!
That's pretty sweet.
I've had a lot of fun writing for you guys, and even though I have slowed down quite a bit as I've gotten busier in life, I will continue to write when I have time! I love my fans, and I love helping people with nutrition even more.
Now for this post I'd like to do something fun. Over the last 99 posts, I have learned a TON of new info about foods, recipes, studies, and life. Here is my list of my favorite new "life tips" when it comes to living your life and eating well!
Thanks for reading my blog! See you guys at 200 articles ;)
That's pretty sweet.
I've had a lot of fun writing for you guys, and even though I have slowed down quite a bit as I've gotten busier in life, I will continue to write when I have time! I love my fans, and I love helping people with nutrition even more.
Now for this post I'd like to do something fun. Over the last 99 posts, I have learned a TON of new info about foods, recipes, studies, and life. Here is my list of my favorite new "life tips" when it comes to living your life and eating well!
- Put sriracha on everything. It's obviously good on all Asian food, but it's also great on all vegetables and when combined with hummus
- Buy a crock pot. A big one. This way you can make "dump and set" recipes and have so many tasty leftovers you'll never look back
- Keep a large water bottle with you at all times and always filled. Also, keep a large pack of waters in your car as an easy go to when thirsty
- Don't pop ibuprofen all the time. It's not good for your stomach and liver! Drink water or eat a snack instead
- Eat one serving of yogurt a day. Your intestines will thank you
- Always take your multivitamin (if you have one) right after eating breakfast, lunch, or dinner!
- Refuel after a long practice with a beer! the carbohydrates will help in recovery and the alcohol involved will settle a "sour" post-workout stomach
- Didn't work out today? Cut back how much you eat at dinner
- Olive oil and balsamic vinegar is the best combination ever to put on a salad. Don't argue
- Spend the extra dollar when eating out to get the side salad or the healthier meal
- The majority of the beneficial nutrients in an egg is in the yolk (half the protein, and almost all the vitamins and minerals). Just watch for the high cholesterol content
- EVERYTHING in moderation (seriously, eat whatever you want, just not 18 of them)
- Always put extra fresh vegetables on your frozen pizzas
Thanks for reading my blog! See you guys at 200 articles ;)
Wednesday, January 9, 2013
Resolution Ideas
Sorry about the long gap of no posts! I dropped the ball there...Got a little busy as I went on Christmas break and started working on Dietetic Internship applications. I hope everyone's holiday was awesome and packed with tasty foods like mine was :)
So when the New Year turns, many decide the healthier lifestyle (if even for just a little bit). To keep things simple in this post, I have some ideas for what your 2013 goal can be. Remember to be specific and realistic!
Also, check out my article in the current issue of Sports N Spokes! It discusses more in depth about your diet resolution. Happy Eating in 2013!
So when the New Year turns, many decide the healthier lifestyle (if even for just a little bit). To keep things simple in this post, I have some ideas for what your 2013 goal can be. Remember to be specific and realistic!
- Cook one new item per week at home or with friends
- Limit eating out to 1 or 2 times weekly (minus emergencies)
- Carry around a water bottle and continually drink and refill the bottle with good ol H2O
- Try one new food item per day/week/month (like kale or pomegranate or quinoa)
- Only one caffeinated drink per day and before noon
- Only one soda per day and/or switch from regular soda to diet soda
- Download a food tracking app like slimkicker.com and log in all meals (set an alarm to do so before going to bed)
- Only one meal with animal protein per day (great way to increase amount of fruits and vegetables in your diet)
- When eating out, only water or milk is chosen as a drink, and the side item cannot be fried
- Eat breakfast everyday, no excuses!
- Having portable food that can be eaten quickly after exercise if there isn't enough time to prepare food after. (Trail mix, Gatorade, banana, yogurt, milk, milkshake, jerky)
Also, check out my article in the current issue of Sports N Spokes! It discusses more in depth about your diet resolution. Happy Eating in 2013!
Wednesday, December 5, 2012
The Dangers of Ibuprofen for Athletes: A Recent Study
So I just read this article while on lunch about popping ibuprofen on a regular basis. Incredibly interesting stuff they came up with. Here's the article:
For Athletes, Risks From Ibuprofen Use
As a quick summary for you all, what the article is talking about is how some athletes like to take ibuprofen before and after work outs to deal with pain and discomfort in an attempt to boost productivity.
When we work out, especially on a very physical level, our blood travels to different sources of the body, like muscle, in order to keep it working. Now, you don't just increase blood flow overall, the blood gets redirected from other sources. One of those sources is your intestines. That's why intestinal discomfort is so common in athletes when they exercise. So when there isn't much circulation to the intestines, the intestines can't function normally and digest or absorb food. This can lead to pain, nausea, discomfort, and even seapage of nutrients and bacteria out of the intestines. This isn't good! You want to keep those nutrients and good bacteria in your intestines!
The problem here comes with the stigma of using over the counter (OTC) medications regularly. Here's a good tip to follow: don't use OTC medications on a daily basis. They can cover up actual problems that should be treated. Plus, if you build up a tolerance, pretty soon you will not be able to get any effect out of a regular dosage.
I should state here that I am not a doctor or a dietitian (yet). If you are acutally concerned about anything with your health, please see a doctor.
Read the article, it is eye-opening. It looks like there will be some more research into the effect OTC drugs can have on normal metabolism and an athlete's life. I'll do my best to keep you updated!
For Athletes, Risks From Ibuprofen Use
As a quick summary for you all, what the article is talking about is how some athletes like to take ibuprofen before and after work outs to deal with pain and discomfort in an attempt to boost productivity.
When we work out, especially on a very physical level, our blood travels to different sources of the body, like muscle, in order to keep it working. Now, you don't just increase blood flow overall, the blood gets redirected from other sources. One of those sources is your intestines. That's why intestinal discomfort is so common in athletes when they exercise. So when there isn't much circulation to the intestines, the intestines can't function normally and digest or absorb food. This can lead to pain, nausea, discomfort, and even seapage of nutrients and bacteria out of the intestines. This isn't good! You want to keep those nutrients and good bacteria in your intestines!
The problem here comes with the stigma of using over the counter (OTC) medications regularly. Here's a good tip to follow: don't use OTC medications on a daily basis. They can cover up actual problems that should be treated. Plus, if you build up a tolerance, pretty soon you will not be able to get any effect out of a regular dosage.
I should state here that I am not a doctor or a dietitian (yet). If you are acutally concerned about anything with your health, please see a doctor.
Read the article, it is eye-opening. It looks like there will be some more research into the effect OTC drugs can have on normal metabolism and an athlete's life. I'll do my best to keep you updated!
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