Eating healthy doesn’t have to cost an arm and leg. Keeping to a budget and staying on track health wise is a possible. You too can be a supermarket pro.
First things first, make a list. Planning out meals for the week will make sure you have a game plan before you get to the store. Come up with healthy weeknight meals that are quick and easy. Take inventory of your cupboard and fridge and make a detailed list.
Eat this. Don’t eat that. Carbohydrates will make you gain weight. All fats are bad. All the nutrition information circulating the media can be confusing and give you a headache just trying to sort through it all. So what gives? What is the truth? Should we be avoiding all fats, carbs, dairy, gluten and whatever other food group is being criminalized in mainstream media this week? At this rate we will be eating nothing more than a few carrot sticks and cardboard by 2016.
Mindful eating, what is it? First, let us define mindfulness. Mindfulness is an awareness without judgment to your sensations, feelings, thoughts and your environment in the present moment. This seems simply enough right? In truth this practice takes time and patience. In the world that we live in today, we are constantly being bombarded with information and stimuli from our cell phones, TV’s, computers and our busy lives.
Recipe by Teresa Dotson, RD, CDN
1/4 cup fresh lemon juice
1 tsp fish sauce or 4 anchovies (can also substitute soy sauce)
1 garlic clove
1 teaspoon Dijon mustard
1/2 cup extra-virgin olive oil
1/3 cup finely grated Parmesan, divided
Freshly ground black pepper
16 ounces Tuscan kale or other kale, center stalks removed, thinly sliced crosswise.
Recipe by Teresa Dotson, RD, CDN
14 oz silken tofu block, drained (squeeze out all liquid)
6 oz chocolate chips (Hershey extra dark or semi-sweet)
1/3 cup coffee
½ cup unsweetened baking cocoa
½ cup sugar substitute (Splenda, truvia, ideal)
1 tsp vanilla or almond extract
1 package of low-fat graham crackers
Overeating leads to extra calories and excess weight gain. Being mindful while you eat and about what you eat is the best way to avoid overeating. Here are a few simple steps to remind you to slow down and pay attention. Continue reading
Feeding your child can be challenging to say the least. Feeding more than one child can be even more challenging. Between food jags, sport commitments and many different food preferences, you may feel like you are making 4 different meals. Then you may face the daunting task of trying help make sure a child who is struggling with maintaining a healthy weight eat healthy when another child needs to gain weight. How do you get everyone in the family on the same eating routine, while meeting everyone’s individual needs? Here are some suggestions and resources to get you started until you can meet with a healthcare provider or dietitian who can help you develop a plan that is individual to your needs:
You’ve just been told by your doctor that 95% of your arteries are blocked around your heart or that you have had a silent heart attack in the past. If you do not change your life style, you are prime to have another one. You leave the doctor’s office overwhelmed and do not know where to begin. Does this sound familiar? Many of my clients come to see me, some with a lot of information, and some with no information at all, but with the same message – he/she needs to change their ways.
In the last 12 years, I have worked with 100’s of clients to help them manage and lose weight. At times, the weight loss process can get frustrating, hard and not be a lot of fun. However, with the right tools, anyone can be successful. You just have to remember the 4 “P” ‘s.
- Develop a Plan that works. This is where a professional dietitian can help. She/he will work with you to develop a well-balanced personal plan.
Whether you are trying to prevent cancer, going through cancer treatment or a cancer survivor, staying healthy is important. The following nutrition tips cover nutrition for prevention and following cancer treatment, as well as, idea’s to get you through treatment. Please use these tips to get you started until you can get individual counseling from a registered dietitian or other healthcare provider.
Nutrition tips to help prevent cancer and to live by after cancer treatment