New Year, New You: Healthy Snacking

Posted by & filed under Healthy Diet, Lifestyle Articles, New Year's.

It hits you when you least expect it… the all-too familiar rumbling in your stomach that arrives during your weekly staff meeting, or while running errands in the middle of a busy afternoon. It’s hours from dinner, your blood sugar is plummeting, and the rumbling is growing louder and louder! What can you do to save yourself? Don’t reach for that easy, high fat, high sugar candy bar or bag of chips. Instead, remember these tips and make healthy snacking easier than ever.

Benefits of Snacking

Go ahead – give in to the desire to snack, as long as you snack in a healthy way. In fact, snacking can actually be good for you! There are many benefits to healthy snacking. Snacking between meals will help maintain blood sugar levels, and keep your body fueled properly, so that you can get through your day with the energy your body needs. And when your body is fueled, so is your brain, meaning that you will also remain more alert. Snacking can also help with weight management by helping control hunger throughout the day.

Proper Timing is Everything

In order to maintain blood sugar levels throughout the day and to avoid long periods of calorie absences, consider adding a small snack to your mid-morning and mid-afternoon routine. Eating every 3-4 hours is generally a good rule of thumb to follow. However, remember that everyone is different and has different nutrition needs. Find what works best for you, while still maintaining your calorie goals.

Go Ahead and Indulge!

In order to help you avoid those horrible mid-morning or mid-afternoon stomach rumblings, here are some “smart snack” ideas, which all weigh in at 200 calories or less:

  • Light (reduced-fat, fat-free or no sugar added) yogurt or yogurt smoothie.4 mini pizza bagels — halve two bagels and top with low-fat cheese and tomato sauce.
  • ¼ cup dried fruit — think raisins, cranberries, apricots, or mangoes!
  • 1 tbsp of peanut butter spread on 2 graham crackers.
  • Baked tortilla chips with salsa – be sure to check labels for appropriate serving.
  • A piece of fresh fruit — try a new exotic variety for a twist.
  • Serving (about a handful) of whole grain crackers – check the nutrition facts panel for exact serving size.
  • 1 medium banana or apple spread with 1 tbsp of peanut butter.
  • 3 ounces of drained, canned tuna (served in water) mixed with 1 tbsp of light mayo — serve on a few whole grain crackers or with celery sticks.
  • ¼ cup of trail mix.
  • 1 medium sweet potato served with low-calorie butter spray and a sprinkle of cinnamon.
  • 1 individual container of soup – but watch out for creamy varieties, which can be higher in calories. 1.5 oz of chocolate-covered peanuts.
  • 1 granola bar.
  • 1 stick of low-fat string cheese.
  • 2 tbsp of hummus spread on 1 mini whole wheat pita.
  • ½ bagel topped with 1 tbsp fat-free cream cheese.
  • 10 baby carrots with 2 tbsp light or fat-free ranch dressing.
  • 1 hard-boiled egg.
  • 6 cups of air-popped popcorn sprinkled with Italian, Parmesan or garlic seasoning.
  • 1 small handful of pretzels – again, check those nutrition labels for serving size.
  • ½ cup low-fat, fat-free or no sugar added frozen yogurt — top with 1 cup fresh strawberries or blueberries for additional flavor and a power-packed antioxidant punch.
  • 1 cup pineapple or cantaloupe with ½ cup fat-free cottage cheese

Keep in mind that it is easy to let snacking work against you. Beware of over doing it. If portions aren’t controlled, or you choose high-calorie options that do not fit into your daily calorie goals, the calories can add up, leading to weight gain over time. Whenever snacks come in their own packages, be sure to check the nutrition facts panel for the appropriate serving size (e.g. number of crackers). Just remember to “snack smart” and you can keep hunger at bay while maintaining your goals for healthier living!

Getting Back on Track with New Year’s Resolutions

Posted by & filed under Healthy Lifestyle, New Year's.

The days of January are starting to slip by us, and if you are like most Americans you fell off the “resolution bandwagon” only a few weeks into the New Year. Most studies show resolutions begin to drop off after a week and only about 40 percent of those who made resolutions actually stick to their goals. It’s not too late to refocus on your resolutions. Here are the keys to making those resolutions stick throughout the year:

Treat each day like its New Year’s Day.
Approach each day with the enthusiasm and momentum you had for your resolutions as you did on January 1st. Treat each day as a new opportunity to achieve the goals you have set for yourself, and maybe set new ones. And remember, “if at first you don’t succeed; try, try, try again”.
Make it a team effort.
If you have been trying to do this on your own, don’t. Tell your friends and families of your resolutions. Post it on Facebook if that helps. The accountability of family and friends helps during those weak moments, and will help you adhere to your resolutions.
Use tools to track your progress.
Recognizing your progress will make a huge difference in your success. Having reminders, social competitions and other motivators help a lot in maintaining your resolution for the long term. If weight loss is on the top of your resolutions list, check out these tools to help you get started.
Reward yourself.
Celebrate your success when you reach different benchmarks, but make sure the celebrating doesn’t conflict with your resolution. Instead, have your reward be a part of your resolution.

If you have not set a resolution yet or you are afraid your goal is unattainable, click here for an easy way to develop resolutions.

 

Six Ways to Make Your Resolutions Stick

Posted by & filed under New Year's, Stevia.

By Beth Hubrich, MS, RD, LD —

By this time, many people have made their resolutions and declared their intentions.  If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.  The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail.  By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way.  As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year.  For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality.  But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions.  Here are some simple suggestions:

  • Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first.  Once you have reached your first milestone, set another attainable goal.
  • Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way.  Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable.  Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend.  Whatever it may be, determine exactly how you are going to accomplish your goals.
  • Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.”  To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared.  If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy….  So my healthier options need to be just that!
  • Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record.  This can be an online app, pre-portioned meals or any other tool that works for you.  By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this).  So keeping a record helps you stay on track.
  • Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later.  To combat this, make changes you can live with over the long term.  For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste.  (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either.  So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.
  • Be good to yourself. Not every day is going to be perfect.  Remember that you are human and there will always be highs and lows in your weight loss journey.  If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

 

beth hubrichBeth Hubrich, MS, RD, LD is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from Florida State University and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written for Today’s Dietitian and USA Today magazine.  She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management  and the Dietitians in Business and Communications dietetic practice groups.  Beth has served as a nutrition and food communications specialist for the Calorie Control Council for a number of years. She currently lives in the Southeast with her husband and three young children.

The post Six Ways to Make Your Resolutions Stick appeared first on Steviabenefits.org.

Let’s Get SMART about New Year’s Resolutions

Posted by & filed under Healthy Lifestyle, New Year's.

We are to the point of the year where we are thinking about the possibilities the new year holds. Whether you watch the clock strike twelve from the comfort of your home, or you are out in the streets with your new friends, the new year ushers in, quite literally, a new beginning and those pesky resolutions.

New Year’s resolutions, for most, are never decided upon until the 11th hour of New Year’s Eve. We decide this is the year I’m going to lose weight, or call my family more, or save, or whatever. (You fill in the blank.) But waiting until the last minute to make a resolution on how you are going to manage your life for the upcoming year does not always work out like we hope. How about instead of feeling guilty all year, we band together and work through our resolutions together.

The key to making it from January 1 to December 31 is to be SMART about your resolution, and we don’t mean in the topic of your resolution. We mean:

Specific
Measurable
Attainable
Realistic
Time Framed

Motivating resolutions or goals can be difficult to set and keep, but with these five steps guiding the development of your resolutions it will be easier to keep them.

When you sit down to make your list of goals for the year, start with a list of many and then focus on just one that you think will have the greatest impact. Then work through making that goal specific by having the goal answer the six “W” Questions (Who, What, Where, When, Which, and Why). After setting the specifics, determine a concrete criteria for measuring the goal. Make sure the goal is attainable and realistic. The worst thing you can do is set a far reaching goal, and then not be able to reach it. Try breaking the goal up in to manageable pieces. Lastly, set a time frame when you want to accomplish the goal, but keeping in mind it needs to be realistic. Let’s take a resolution to lose weight as an example.  For instance, a quick resolution is to tell yourself you want to lose 100 pounds this year. This resolution is so vague that you can’t begin to consider how to achieve it.  But a more manageable goal is losing eight pounds a month or approximately two pounds a week. That seems much easier to accomplish, doesn’t it?

It is also helpful to think about how you will achieve the goal. You can use these tools to determine your healthy weight, how much physical activity you need, and what food and beverage substitutions you can make to help you establish healthier habits.

We are wishing you a happy and healthy new year, and wish you the best of luck with your resolutions.

Banana Walnut Oatmeal

Posted by & filed under Breakfast & Brunch, Recipes, Stevia.

Makes 1 Serving

Ingredients

1/2 cup nonfat milk
2 packets SPLENDA® Naturals Stevia Sweetener
1/4 cup old fashioned oats
1/4 teaspoon vanilla
1/8 teaspoon cinnamon
1/4 cup sliced bananas
1 teaspoon chopped walnuts

Directions

Place milk and SPLENDA® Naturals Stevia Sweetener in a small pot. Bring to a boil.

Add oats and simmer for about 5 minutes or until thick. Stir constantly.

Remove from heat and stir in vanilla, cinnamon, bananas and walnuts. Allow to sit for one minute.

Nutritional Information

Calories: 264
Total Fat: 5g
Total Carbs: 31g
Dietary Fiber: 8g
Sugars: 13g
Protein: 10g

 

Recipe courtesy of Splenda.com.

The post Banana Walnut Oatmeal appeared first on Steviabenefits.org.

Healthy Eating Tips for the Holiday Travel Season

Posted by & filed under Aspartame, Healthy Diet, Holidays, Lifestyle Articles.

By: Robyn Flipse, MS. MA, RDN–
Consultant to the Calorie Control Council

One of the best things about the holidays is the chance to spend time with the people we don’t get to see as often as we’d like throughout the year. But getting together with far-flung family and friends means we have to spend some time traveling. Packing the right clothes for your final destination may be top of mind, but it’s important to consider the foods you’re going to pack for the trip so you can have a healthy journey.

Traveling by Plane

Anything you bring to the airport to eat or drink on the plane must pass through the X-ray machine at the Transportation Security Administration (TSA) checkpoint. Liquid and gel foods larger than 3.4 ounces are not allowed in carry-on luggage, just like the restriction on other liquids. Hummus and yogurt fall into this category so consider packing them in smaller portions or substituting with solid foods if you are hoping to eat them on board.

The TSA Liquid Rule also applies to any food gifts you may have packed in your carry-on bag, even if wrapped. Keep that in mind and pack these products in checked luggage or mail them in advance so precious gifts are not thrown away.

Food items taken through security must be either whole, natural foods, like a piece of fruit, or foods in a container (salad) or wrapped (sandwich). No open food is allowed, such as an unwrapped donut or slice of pizza, since they can contaminate the security equipment.

Consider purchasing additional foods and beverages after you have cleared security checkpoints. There are no restrictions on foods and beverages purchased in the terminal or Duty-Free stores after you have passed through security.  Given the close quarters in airplanes, however, it does make sense to select items that are easy to eat and without strong odors. Individually wrapped granola bars are a good choice. A tray of sushi is not. Additionally, be sure to bring and refill your own water bottle and take advantage of any free in flight beverage service to stay properly hydrated in the air.

Even on flights under two hours, you will probably get hungry before reaching your destination if you consider your travel time to the airport and waiting at the gate. I count on a small bag of mixed nuts to hold me over since I can pack them or buy them at kiosks at most airports.  Eating my snack with a complementary can of diet soda on the plane means I am less tempted to order something from the in-flight menu.

Traveling by Car

Whether traveling by plane or automobile, you’re going to spend a lot of time sitting so you won’t be expending much energy in transit. This means you won’t need high caloric foods to sustain you along the way. While there are more places to buy food on the road than in the air, you’ll have to resist all the tempting fare lining the shelves and select the healthy, low-calorie options. One way around that is to plan your pit stops so you know where the better roadside eateries are on your route and what’s on the menu.

Another option is to BYOCF (bring your own car food).  I recommend eating a meal before you leave and packing a small cooler with individual “road food” bags for each person, similar to packing lunches for school or work. Sandwiches can be made to order, choice of fruit can be packed whole or peeled and sectioned, and preferred vegetables can be combined with a favorite dip in containers. Pre-frozen non-carbonated diet drinks and single pack light yogurts can be used to help keep things cool. And if you want to include chips and other snacks, it’s best to get the small individual bags or pre-portion them at home to help with portion control.

Don’t forget to include plenty of ways to keep little ones entertained so they don’t resort to mindless eating just to pass the time.

By starting out with the appropriate foods and beverages needed by each person in the car for the duration of your trip, you can avoid the temptation of buying something every time you stop to stretch your legs and use the restroom. You’ll save money this way, too. I do suggest reserving the option to buy one “treat” on the road to make the journey more fun, especially for children. Everything from sugarless gum to beef jerky is available, plus, this allows the driver to get a cup of coffee without denying the kids a little something extra.

For most of us, the best part of our holiday celebrations is the special meals we get to share with the people we love. Don’t spoil it by overeating while traveling.  With a little planning, you can arrive with an appetite, enjoy the celebration, and maybe even play together to release some of the energy you had to contain during your travels!

 

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

The post Healthy Eating Tips for the Holiday Travel Season appeared first on Aspartame.

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