Healthy Living
Making Breakfast Count – pt2
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No Time for Breakfast?
How do you make time in the morning for a well rounded breakfast when you have to get your kids up, get yourself ready for work, and get everyone out the door on time? Sounds like it may be an impossible task, but there are many ways to offset this problem. Purchasing foods that can be eaten on the go, getting up an extra 15 minutes earlier in the morning, and planning ahead are a few ways to integrate breakfast intro your morning routine.
Cereal bars, yogurts, muffins are all perfect for eating in the car, on the bus, or as you walk to school or work. If eating on your way to you daily responsibilities is not an option for you, getting up an extra 15 minutes early in the morning can ensure you have time to eat a bowl of cereal, make scrambled eggs, or prepare and eat almost any other breakfast food before heading out. Lastly, just as you would make your lunch for the next day or set aside your clothes for work or school, planning breakfast the night before can really help save precious time. For example, it’s as simple as setting out the box of cereal with the bowls and spoons the night before, which not only gives you one less thing to take care of in the morning, but it also serves as a reminder to eat breakfast.
The great thing about many breakfast foods, as compared to foods typically for lunch or dinner, is most are fortified with vitamins and minerals and are quick and easy to make. While we have said breakfast is the most important meal, simply eating a doughnut or having a cup of coffee is not going to be beneficial.
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Spring Vegetables
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Do you know what vegetables are in season this spring? Well, here are a few picks for the season…
Spinach
Strawberries
New Potatoes
Green Beans
Peas
Cherries
We can think of a few opportunities to sprinkle these fresh vegetables into flavorful dishes! How about a spinach & leafy green salad with sliced strawberries and walnuts with raspberry vinaigrette? Or green beans tossed in with roasted potatoes and a green bean casserole. What kind of dish could you make with a spring veggie?
Fight Sickness with Food
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How do you fight that cold and reduce your blood pressure, diabetes, and heart disease risks and symptoms all at once? Eat more fruits and vegetables! Fresh, canned, and frozen, fruits and vegetables provide valuable vitamins, minerals, and fiber that may help protect you against cardiovascular disease, stroke, and certain cancers. Knowing what to chose, how to prepare, and how much to eat, you can arm your body with tools it needs to fight almost anything that may come your way.
Stay tuned for more posts about how fruits and vegetables help keep you healthy!
– Lauren Headrick, Community Intern – War on Poverty Florida- Build A Healthy Community Project
Keeping a Food Diary
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Dieting is something many of us have done at one time or another. Successful or not, studies published in the American Journal of Preventive Medicine have shown that those who keep food diaries lose twice as much weight as those who rely solely on diet and exercise.
Food diaries are a great way to focus on your food choices, control calories, and reduce useless eating.
There are many different types of food diaries or journals. The most basic is a listing of foods and fluids consumed throughout the day. Not only is this a great way to see exactly what you are eating, it is also helpful in evaluating which foods are promoting weight loss and which ones could be interfering with the process. More detailed diaries can include times each meal or snack is consumed and amounts of each item.
By keeping specific records of when each meal or snack is consumed, there are specific patterns that may arise. For example, you may unknowingly have a craving for sweets at a certain time everyday and being prepared with healthy ways to fulfill that craving could be the difference in losing weight or gaining weight at the end of a week. Other patterns that may arise and can sabotage diets include overeating at night after eating light throughout the day, bingeing while watching TV, or “grazing” between meals.
Recording the quantity of each item consumed throughout the day can also paint a clear picture as to whether or not you are meeting the daily requirements for each food group. You may think you are consuming enough fruits, vegetables, and fiber, but may find out otherwise when actually tracking them for a week or two.
Keeping a log of what, when, and why you eat certain foods is a great way to make you aware of pitfalls and ways to improve. Simply recording each food or drink that enters your body can mean the difference between a successful or an unsuccessful diet plan. To get you started, My Food Diary.com is a great resource and can walk you through the process of accurately recording food items as well as encourage you to keep with the program.
Take control over your food choices and work your way to a healthier diet and weight.
– Lauren Headrick, Project Intern-War on Poverty – Florida
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What is Obesity?
Obesity is defined as the condition of being more than 30% above the average body weight for your age and gender.
Obesity is commonly measured in adults by a calculation called BMI or Body Mass Index. Body Mass Index is determined by dividing your weight by your height. Having a body mass index of 30% more than the ideal body weight for your age can classify you as obese.
Want to determine your BMI? Check out this handy calculator by WebMD http://www.webmd.com/diet/calc-bmi-plus
Youth can assess BMI a bit differently than adults. Check the youth BMI calculator here http://apps.nccd.cdc.gov/dnpabmi/
What Causes Obesity?
Several factors can lead to obesity. Generally, eating more calories than you burn is a simple cause. Others include:
* Age and Gender
* Genetics or Family History
* Lack of Physical Activity
* Poor Eating Habits
* Medical Conditions
Health effects of obesity:
> risk of heart disease
> diabetes
> depression
> high blood pressure
Obesity can be managed. The first step is visiting a pediatrician or family doctor who can evalute and consider the cause. Upon evaluation, the doctor can make a recommendation on a practical weight management program.
There are things you can do at home as well. This site will walk you through a variety of healthy living activities to get you on the right track.
Read Full Post | Make a Comment ( None so far )Eating Right – Even in the White House
Every family in America struggles with the question “How can our family be more healthy”, and we often ponder if healthier options mean more expensive grocery bills. Take a look at the interview with First Lady Michelle Obama and her view on making a change for the sake of her family’s health.
Follow this link to view a video featuring Obama in her garden
First Family’s Struggle With Eating Right
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