Your New Fitness Strategy: 5 Tips For Success In 2015

Success & Failure

If you’re starting an exercise program on New Year’s Day, you’re in good company. In this season of hope and renewal, getting fit is a popular pastime. Setting the right goal is key, but you also have to get your head and heart in the right place — and keep them there. Try these tips to set yourself up for lasting fitness success in the new year and for years to come:

Identify your core values.

Spend 30 minutes or more reflecting on what really matters to you; dig deep. Is it family, faith, love, service, or… other things? Identify up to five or so values that serve as your inner compass. Then, look for ways that physical activity supports each core value. If family is one, being fit lets you enjoy activities together that you couldn’t otherwise do; and it reduces health risks, boosting your odds of being around for loved ones longer.

Connecting these dots lays a solid foundation for making daily exercise a priority — because it’s not just about getting out for a run; it’s about making daily choices that align with what matters most to you.

Find a fitness friend — or two.

Exercising is a lot more fun when you make it social. You might prefer working out solo, and that’s fine; getting out on your own for a run or walk can be incredibly refreshing. But do your best to add a little mixing and mingling to your fitness plan several times a week; cultivating social support for exercise is a key factor in sticking with it.

Tune into a trend.

Turn up the heat by trying out popular workout formats. According to the American College of Sports Medicine, body weight training, high-intensity interval training, strength training, outdoor activities, and yoga are among the top trends for 2015. Be open to sampling new activities; you never know when you’ll stumble upon a new fave.

Zero in on immediate payoffs.

According to Dr. Michelle Segar, focusing on immediate payoffs of exercise — like more energy, increased happiness, or a better mood elevation — is more effective in keeping us motivated than focusing on longer-term benefits.  It’s true — preventing heart disease, cancer, and other ills later in life isn’t super motivating in the moment. So think about how good exercise will make you feel — today, right now.

Leverage the “fresh-start effect” all year long.

Interestingly, scientists say that January isn’t the only time of year we’re inclined to take a new crack at getting fit. The start of a new week, new month, a birthday, or other big events serve as temporal landmarks — letting us put some distance between our past attempts at behavior change and the here and now. No need to wait for a new year to push the reset button; just pick a day and get started.

Making exercise a regular part of your everyday life is a fantastic target to aim for. Spend a little time this week personalizing your strategy, and get ready to shine in 2015!

What’s on your fitness agenda for the New Year? We’d love to hear from you.

 

Beth Shepard thumbnail_2014Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

3 Nourishing Foods For Winter

bowl-336538_1280

Eating well throughout the winter is not just about navigating holiday parties and avoiding winter weight gain. It’s about eating foods that will help you stay warm, maintain energy and fend off illness during the shorter days and longer nights. Here are three foods to help you thrive during the coldest months of the year.

Tea

The warm dry air in heated homes and offices can tax your skin’s ability to hold onto moisture and maintain its barrier against bacteria and irritants. Staying hydrated in winter is paramount for maintaining glowing skin and supporting optimal organ function. Drinking tea is one way to help meet your body’s needs for fluids this time of year.

In Chinese medicine, black tea is thought to have warming qualities, while green tea, which is less fermented, is more cooling. Either can be helpful during the winter: a cup of oolong, English breakfast or pu-erh tea to stoke your inner furnace, or cooling green or white tea as an anti-inflammatory drink.

Both kinds of tea contain polyphenols (highest in green tea), which support cardiovascular health and may help prevent certain cancers, and catechins, which were shown in a recent study on green tea to keep skin healthier by increasing blood flow and oxygen delivery to the skin.

I like to brew ginger tea and green tea together (one bag of ginger tea and three bags of green tea brewed in one quart of water). The warming ginger counters the cooling quality of green tea and offers a boost to the digestion.

Citrus

Ambersweet_orangesTraditionally, oranges were one of the treasures of winter. The bright flavors of orange, grapefruit, lemon and lime can be a wonderful counterpoint to rich cold-season dishes. Though citrus fruits are known for their high vitamin C content, it’s not just the vitamin C that makes them such a great choice this time of year.

Citrus fruits also provide a bounty of other nutrients. Flavonoids – plant compounds that neutralize free radicals, improve blood flow, and inhibit the growth of cancer cells – are abundant in citrus. Citrus is rich in pectin, a soluble fiber that lowers LDL cholesterol and improves heart health. And it’s not just the fruit itself that has health benefits. The peel and the pith (the white part just under the skin) are high in hesperidin, which has been shown to help keep blood pressure and cholesterol in check.

Incorporating citrus into your diet is easy. My favorite way to do this is to squeeze a little fresh lemon juice on sautéed kale or chard. I also like to toss thinly sliced lemon with broccoli, cauliflower, olive oil and salt, then roast them together for a tangy side dish. Fresh orange or grapefruit segments brighten up a salad, and of course, a fresh orange by itself is a pleasure any time of year.

Dark Leafy Greens

Kale, Swiss chard and collard greens are available during the cooler months of the year in most parts of the country. These “dark leafies” are a go-to vegetable this time of year when other vegetables are not as abundant. Versatile, hearty, and nutrient-dense, greens offer respectable amounts of fiber, bone-building calcium, magnesium and vitamin K, and skin-nourishing vitamins A and C.

Kale and collards are cruciferous vegetables, known for their glucosinolates, compounds that are important in cancer prevention and detoxification. Cruciferous vegetables also have the ability to bind cholesterol, an effect that’s enhanced by cooking.

Chard, a member of the same family as beets and spinach, contains betalain pigments not found in other families of foods. These pigments are antioxidant, anti-inflammatory and support the body’s detoxification processes. Chard also contains a compound called syringic acid which has proven in animal studies to have blood sugar lowering properties.

Rainbow Chard-Potato Friatta

Yes, greens are nourishing, but more importantly they’re delicious. Chard makes a wonderful side dish sautéed with garlic (remember to add the squeeze of lemon juice!), or can be a component of a main dish like this frittata. Sturdier kale and collard greens are well-suited to hearty soups and stews.

If these foods are not already a part of your diet, give them a try. See if they don’t make a difference in how you feel and function throughout the cold, dark days of winter.

 

Carol White, MS, RD, CD, has her Master’s degree in nutrition from Bastyr University and a Bachelor’s degree in writing. Blogging about nutrition allows her to blend her dual passions for writing and nutrition education. She currently  works as a clinical dietitian in several skilled nursing facilities in the Seattle area.

Why Not Being Perfect Is Better For Your Health

 

Image source: http://www.care2.com/greenliving/importance-of-self-compassion.html

Image source:  http://www.care2.com/greenliving/importance-of-self-compassion.html

My sister makes the best cheese dip — and it’s not something I want to eat every day, if you know what I mean. To manage my weight and cholesterol, I generally avoid cheese, but enjoy a pinch of cheddar on a salad or chili now and then.

So after working out hard and eating lots of vegetables last week, I was feeling on top of my game… until I went to my nephew’s 3-year-old birthday party. I wasn’t super hungry, but there was the cheese dip, calling my name. For a few tense moments, the all-or-nothing voice in my head tried to shame me for even considering having the cheese dip. “Are you kidding, after how well you did this week? You want to erase all that? You suck! Just walk away!” Thankfully, the kinder, more reasonable voice won. “Eating cheese dip isn’t a sin. I love it, I hardly ever get to have it, and in the context of my healthy lifestyle, it’s not a big deal. I’m going to have some — and enjoy it!”

Do you ever struggle with a perfectionist mindset when it comes to your health and fitness? Psychologists call it all-or-nothing thinking; it’s a common type of cognitive distortion. And it creates a huge roadblock in your quest for a sustainably healthy lifestyle; I see it all the time in my coaching clients. “I was on track until my husband brought donuts home. I blew it; I’ll just try again next week.” It’s easy to get off track and throw your whole plan out the door just because everything didn’t go exactly as you planned it. But absolutes don’t exist in reality; unless you stay flexible, bending this way or that to accommodate life’s twists and turns, you’re going to be perpetually frustrated and unable to reach your goals.

If you normally run for 30 minutes at lunchtime, what happens if your meeting runs late and you only have 15 minutes? Do you bag it altogether, go for a shorter run or walk, or run after work instead? Which choice is best for staying on track with your fitness goals? A flexible mindset gives you options; all-or-nothing thinking backs you into a corner.

Researcher Kristin Neff, Ph.D., argues that practicing self-compassion is far more effective than self-criticism in keeping you motivated. In fact, self-compassionate people have greater self-efficacy — they believe in their own ability to succeed — and they’re better at rolling with the punches, learning from mistakes, and moving forward. They also experience less depression and anxiety, conditions that stifle success.

So remind yourself that you’re human, and that nobody’s perfect. Practice flexibility and self-compassion every day. Catch your self-critical voice, and counter it with truth and kindness. Be patient; changing the messages you give yourself will take time and effort. But whatever your wellness goals, you’ll be amazed at the level of success you can achieve when you become your own ally.

How do you work flexibility and self-compassion into your everyday routine?

 

Recommended resources:

http://www.self-compassion.org/

Feeling Good: The New Mood Therapy – by David D. Burns, MD, 2009

 

Beth Shepard thumbnail_2014Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

Sweet Tooth? 5 Tips For Cutting Back

Sugar

photo credit: Jade Gordon

In my last blog post, I wrote that certain sweeteners can be part of a healthy diet in moderation. So you might be asking yourself, what exactly does “moderation” mean when it comes to sweeteners? How do I satisfy my seemingly endless sweet tooth in a way that’s healthy? Here are some tips for cutting back on sweeteners if you think you’re getting too much in your diet.

Take stock. The first step, as in most paths to self-discovery, is to figure out where you’re starting from.What sources of added sweeteners are already in your diet? Some common sources are fruit juices, sports or vitamin drinks, bread and baked goods, pasta sauces, condiments, dairy products, breakfast cereals and salad dressings. Start reading the labels of these and other packaged foods, focusing on the ingredients list rather than the nutrition facts label. You will probably find sugar where you least expect it.

To find all the sources of sugar, you’ll have to learn some new vocabulary since manufacturers use many different forms of sugar in their products. Some other names for sugar are: cane crystals, cane sugar, corn sweetener, corn sugar, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, isoglucose, lactose, levulose, maltose, malt syrup, molasses, raw sugar, sucrose, and syrup. When you see one or more of these words on the label, consider buying another brand that doesn’t have added sweeteners, or make it from scratch.

Revamp your pantry. Once you’ve identified where the sugar is coming from, you can change your buying habits. The easiest way to cut back on sugar is to eliminate fruit juice and soda. And since added sweeteners often come from snack foods, stock up on some alternatives like fresh fruit, nuts, cheese, or hummus with whole grain crackers or chips. Try making salad dressing from scratch (here’s a recipe). Buy unsweetened dairy products and add fresh fruit for natural sweetness.

Examine cravings. Next time you have a craving for something sweet, take a moment to assess before you answer that craving with a treat. The first thing to determine is whether you are truly hungry. A good question to ask yourself is, Am I hungry enough to eat an apple?  If you don’t like apples, substitute another healthy but pleasurable food in this question. If the answer is yes, then why not just eat the apple?

If you’re not hungry, then what triggered the craving? Are you stressed? Bored? For me, cravings often arise when I’ve hit a roadblock in my work and am having trouble finding a way forward. Many of us are programmed to try to quash uncomfortable feelings with something sweet. If this is true for you, keep reading for some strategies for responding to cravings.

Find pleasurable substitutes. As I said earlier, if you’re hungry enough to eat an apple, go ahead and eat an apple! Fruit is naturally sweet and can satisfy both your craving and your true hunger. Better yet, snack on something with protein. Nut butter or nuts, beef or salmon jerky, hard-boiled eggs, string cheese… these are filling and satisfying options. On the other hand, if you’re not hungry, the substitute doesn’t even have to be food. Find something to do that will distract you from the craving. Get up and take a quick walk around your office or home. Call a friend, watch a funny video online, take several deep breaths, take a nap, sing a song, do a little dance. Many people find their cravings disappear if they just wait them out.

Mindful eating. Another way to approach sweets is to eat less of them but enjoy them more fully. Many of us eat without truly enjoying what we’re eating, paying more attention to the TV show we’re watching, for instance. Mindful eating is the practice of paying closer attention as you eat. Try enjoying your next piece of chocolate with your eyes closed in a quiet room without other distractions. As the chocolate melts on your tongue you’ll find yourself noticing nuances of texture, aroma and flavor, and therefore feeling more richly satisfied with that small bite.

After all this self-examination, you may discover that you’re already doing a good job of moderating your intake of sweeteners. If so, congratulations! It’s not easy to resist the temptations of sweet treats. Going into the holiday season, it gets even harder. What works for you in terms of moderating sweets? We’d love to hear from you!

 

Carol White, MS, RD, CD, has her Master’s degree in nutrition from Bastyr University and a Bachelor’s degree in writing. Blogging about nutrition allows her to blend her dual passions for writing and nutrition education. She currently  works as a clinical dietitian in several skilled nursing facilities in the Seattle area.

Can Sweeteners Be Part Of A Healthy Diet?

Sugars; clockwise from top left: White refined, unrefined, brown, unprocessed cane

Sugars; clockwise from top left: White refined, unrefined, brown, unprocessed cane

Anyone who’s ever thought about what constitutes a healthy diet probably assumes it doesn’t include sugar. What about natural sweeteners, such as maple syrup, honey, and agave? Or stevia?  Is there a healthy way to satisfy your sweet tooth? While the type of sweetener you choose to eat is important, even more crucial is the amount you eat. Here’s why too much sugar of any type in your diet can be harmful to your health.

One argument against sweeteners is simply that our bodies did not evolve to handle large amounts of concentrated sugars. Traditionally, the only sweet food we ate was fruit. The sugars in fruit are conveniently packaged with fiber, which slows the absorption of the sugar so that it doesn’t overwhelm our systems. Foods with added sugar (and refined carbohydrates that readily turn into sugar in our bodies) are so abundant these days — and, let’s face it, they taste really good — that most of us eat too much. But our bodies haven’t caught up to this new way of eating. For some, the extra load on the pancreas, the organ that controls blood sugar and fat storage, is enough to cause it to literally wear out, leading to insulin resistance and diabetes. In addition to having negative effects on your blood sugar, eating excess sugar can depress your immune system and promote chronic inflammation.

We also now know that carbohydrate intake from added sugars and refined carbohydrates is a more important contributor to heart disease than fat and cholesterol. Add that to the brain fog and energy highs and lows that can result from eating sugary foods, and we have good reason to be wary of added sweeteners.

What about artificial sweeteners? After all, they have zero calories and don’t raise your blood sugar. Well, there’s reason to be wary of these as well. Firstly, they’re artificial. If you’re following a whole-foods diet, these chemicals have no place. Secondly, new research is uncovering the darker side of artificial sweeteners. A recent study demonstrated that artificial sweeteners can negatively affect gut bacteria and cause glucose intolerance, the condition that precedes diabetes.

So what’s the bottom line? Does all this doom and gloom about sweeteners mean we have to give up our favorite desserts and snacks? No, I don’t think so. Sweets can still be a part of a healthy diet… in moderation, of course.

But moderation can be difficult when it comes to sweets. If you’re someone who finds it hard to get through a day without a sugary coffee drink, an afternoon candy bar, or dessert after dinner (or all three!), you might want to experiment with cutting back. I’ll talk about some ways to approach that challenge in a future blog post.

Sometimes awareness is enough to bring about a change for the better. Start by simply paying attention to the sources of added sugars in your daily diet. Refined white sugar or artificial sweeteners can be replaced with maple syrup, honey (especially from a local source), stevia, and agave. Zing Bars are sweetened with a small amount of agave – here is more about that.

We want to know – how do you make sweeteners a part of your healthy diet?

 

Carol White, MS, RD, CD, has her Master’s degree in nutrition from Bastyr University and a Bachelor’s degree in writing. Blogging about nutrition allows her to blend her dual passions for writing and nutrition education. She currently  works as a clinical dietitian in several skilled nursing facilities in the Seattle area.

Health and Fitness Apps: Which One Is Best For You?

Young Woman Exercising on an Exercise Bike

Is your phone full of useless apps you’ve used once or twice? With over 43,000 health apps on the market (1), we’ve all tried our share of apps that over-promised and under-delivered.

The popularity of wearable trackers and health and fitness apps is growing at a rapid rate; consumers are offered a dizzying array of choices. So how do you find reliable apps that can actually help you achieve your goals? Start by asking these two questions:

1. What’s My Goal?

Are you sedentary and looking to start a walking program? Are you already active and training for a race? Or do you want to lose that extra 30 pounds once and for all? There are plenty of flashy apps that offer a lot of bells and whistles, but that doesn’t mean they’re more effective.

My best advice is this — keep it simple. Apps that offer too many features can be overwhelming and may distract you from the behaviors that really make a difference for lasting success. If your goal is weight loss, for example, choose a user-friendly app that allows you to keep a meal diary, track your workouts, and connect for social support. My favorite is Lose It! — this app has a huge nutrition database, a simple meal diary, a basic fitness tracker, and a friends feature. For running, I like RunKeeper — because usually all I need is my total time, pace, and distance, and the occasional workout idea. For meditation, I love Meditation Buddy — I set my time, choose a sound (like rain, beach, thunder, etc.), press play, and close my eyes.

2. Does Data Motivate Me?

Self-monitoring is a well-researched technique for successful behavior change. Some people love tracking weight or workout data; seeing the numbers move up, down, or hold steady can be very motivating; others hate it or just aren’t interested.  If data is your thing, you can get a device that syncs to an app with your workout stats like steps, distance, speed, heart rate, and more. I’ve been wearing a Fitbit for 3 years, and I love it — knowing where I stand with my daily steps really does get me up and moving on otherwise sedentary days.

I’ve also worked with clients who were obsessed with their fitness and weight loss data; they became distressed if they didn’t track one day or didn’t have access to the app — and paid more attention to the data than to their own feelings of energy, fatigue, hunger, and fullness. This is an example of data use that isn’t helpful — and isn’t sustainable.

If data isn’t your thing, look for an instructional app that guides you through workouts or offers health advice from a reputable source instead of tracking your every move.

App Appeal

The concept of having a personal trainer or meal diary in your pocket is what makes apps so enticing. But concepts don’t always translate well into practical, everyday use and lasting behavior change. Ultimately, it comes down to personal preference and what works for you. What health or fitness app is your fave, and why? We’d love to hear about it.

Resources

  1. Reynolds, A, Critically Evaluating Health Apps, ACSM’s Certified News, Volume 24, Issue 3, 2014

 

Beth Shepard thumbnail_2014Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

 

How To Fuel Up For A Fantastic Workout

Image by © Royalty-Free/Corbis

It’s 6 a.m. — time to pound out a run before work, but you haven’t eaten since that small bowl of cereal and milk at 8 p.m. A big breakfast won’t sit well, but you’re hungry. What should you do?

A lot of active people wonder what — if anything — they should eat before exercising. Many of them aren’t getting the nutrients they need for optimal performance and well-being.

Thankfully, the science of sports nutrition has a lot to say about pre-exercise fueling. Here are a few nuggets of truth to help you feel your best while getting the most out of every workout:

Exercising on an empty stomach doesn’t burn more fat. It turns out that you burn about the same amount of fat whether you eat first or not; but if you’re not adequately fueled, you won’t have the energy to work out as hard so you’ll gain less fitness and burn fewer calories. Plus, you could even lose muscle. In a nutshell, working out hungry is counterproductive on several levels.

Eating right every day is the best way to fuel for fitness. A diet rich in complex carbs like whole grains, fruits, and vegetables, along with lean protein sources and mono-and polyunsaturated fats is the foundation for your best fitness and sports performance. No matter what your pre-race or pre-workout meal consists of, you won’t perform optimally if the rest of your diet is full of junk food or lacking major nutrients.

Activity and timing matters. Longer or higher-intensity workouts require more fuel than shorter or lower-intensity workouts; and the more time before exercise, the more you can eat. For example, if your long-distance run is 3-4 hours from now, you can generally eat a normal meal, but make it heavier on carbs and lighter on fats to help ensure adequate digestion before you hit the pavement. If your workout is coming up sooner and will be less than 60-90 minutes, your meal should consist mainly of carbs for easy digestion. If you’re rolling out of bed and will be out the door in 10 minutes, choose a small, easily digestible snack like these:

  • A cup of applesauce and a slice of toast with jam
  • A leftover slice of thick-crust veggie pizza, light on cheese
  • A Dark Chocolate Hazelnut Zing Bar with a small banana
  • A raisin-bran muffin with a cup of orange juice
  • A blueberry-banana low-fat yogurt smoothie

Depending on individual differences, you may need to eat more or less than the examples shown. The general guideline is to eat or drink 2 calories of carbs per pound of body weight within 5-60 minutes before exercising (1). To convert carbohydrate calories to grams, divide carbohydrate calories by four. Example: for a 140 pound person, this means shoot for 70 grams of carbohydrates (140 x 2 = 280 carb calories. 280 divided by 4 = 70 grams of carbs). 

Streamlining your pre-workout fuel routine will give you the energy you need to achieve the level of performance you’re aiming for. Need help designing a meal plan that works for you? Meet with a registered dietitian specializing in sports nutrition.

We’re curious — what are your favorite go-to pre-workout or pre-competition snacks? Please share.

  1. ACSM, ADA, and Dietitians of Canada, 2009 – cited in Nancy Clark’s Sports Nutrition Guidebook, 5th edition, 2014.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard


What Does A Busy Dietitian Eat? 7 Whole Foods Meal-Planning Tips

 

Creative Commons image Green Smoothie by Wild Tofu/Flickr licensed under CC BY 2.0

As a busy dietitian with a full-time job and a few side gigs (like this blogpost!), it’s not always easy to maintain a whole foods diet. If I don’t plan ahead, I’m tempted to fall back on potentially less healthful and always more expensive meal options like coffee shop pastries or convenience foods. While I’m an enthusiastic proponent of giving in to indulgences occasionally, I find that planning ahead helps enormously to keep me on track. Here are some of my methods for guaranteeing that I’ll have something delicious and nourishing to eat throughout the week.

Plan & Prep on the Weekend. I take some time on the weekends to think ahead and decide what I’m going to need for the week. As you’ll see in the following tips, I also do a lot of prep for my breakfasts, lunches and snacks to save myself time in the morning when I’m getting ready for work.

Make it Last. I always make one or two dishes a week that will give me leftovers. I find that the best dish for this purpose is often a soup or stew, but making extra of almost any dish will work. If you don’t like leftovers (a common complaint from my clients), make something that tastes even better the next day like a spaghetti sauce or casserole. Or change the food completely so it doesn’t seem like leftovers, like serving leftover roast chicken shredded on top of a salad.

Make Breakfast Ahead. Breakfast is probably the hardest meal to focus on with a busy day ahead, so I make mine on the weekend. Oatmeal can be cooked in large batches, then reheated with a little milk or water. Try some of these topping options to keep it exciting from day to day. Hard-boiled eggs can also be cooked ahead (steaming is my new favorite method) and served with a piece of fruit and a whole grain muffin. Homemade breakfast bars can be made with whole foods (try some of these recipes), or keep some Zing bars on hand. Lastly, don’t rule out nontraditional breakfast foods. Have dinner leftovers for breakfast!

Salads are Easy and Versatile. On the weekend, I chop up a few heads of romaine lettuce and keep them stored in the fridge in a plastic bag with a paper towel, which keeps the lettuce crisp. To build my salad, I add more fresh or cooked vegetables and a protein, such as cooked beans, leftover chicken, canned tuna, chopped hard-boiled egg, or nuts/seeds. With my homemade balsamic vinaigrette on the side (recipe below), it’s a portable and well-rounded meal.

Think Outside the Box. Keep your mind open to odd food combinations. My lunch the other day was a hard-boiled egg, some peanut-butter filled pretzels, and a salad made with leftover steamed snap peas, steamed beet and cucumber chopped up and dressed with balsamic dressing. Try for a ratio of 25% protein, 50% vegetables (can include some fruit), and 25% whole grains, and include a source of healthy fat.

Whole Foods Smoothies. My favorite smoothie is made with ¾ cup plain whole milk kefir, a small banana, ¼ avocado, ¾ cup frozen fruit and a tablespoon of chia seeds. The variations for whole foods smoothies are endless. You can also add greens, nuts or nut butters, or yogurt. Always add a source of protein and fat to avoid blood sugar highs and lows.

Keep Frozen Fruits and Vegetables Handy. Research has shown that frozen fruits and vegetables are often higher in nutrients than fresh produce (unless it comes from your own garden). And they’re mighty convenient since they don’t go bad and you can use only what you need.

Do you have a meal-planning strategy that keeps you on track during your hectic workweek? We’d love to hear from you!

———————————————-

Carol’s Balsamic Vinaigrette

The recipe below makes about 3 cups of dressing. It sounds like a lot of salt, but since a serving size is only 1-2 tablespoons of dressing, the end result is perfectly seasoned.

1 cup balsamic vinegar

A splash of red wine vinegar (optional)

1-2 tablespoons salt (may need up to 3 tablespoons if using kosher salt)

1-2 cloves garlic, minced

1 tablespoon Dijon mustard

2 cups extra virgin cold-pressed olive oil

Combine the vinegars in a small bowl. Add enough salt to the vinegar so it tastes too salty (make sure the salt has completely dissolved before tasting). Add minced garlic to the mixture and allow to sit for 10-15 minutes.

Pour vinegar mixture into a blender. Add the mustard. Set the blender on high and drizzle in the olive oil slowly. After adding about ¼ cup of olive oil, add olive oil more quickly. Continue to add olive oil until dressing has thickened to desired consistency. Dressing can also be whisked by hand in a large bowl.

Carol White, MS, RD, CD, has her Master’s degree in nutrition from Bastyr University and a Bachelor’s degree in writing. Blogging about nutrition allows her to blend her dual passions for writing and nutrition education. She currently  works as a clinical dietitian in several skilled nursing facilities in the Seattle area.

5 Fun Ways To Get A Move On This Summer

Photo By HuttyMcphoo, via Wikimedia Commons

I gutted it out on my run today; I deserve this extra scoop of chocolate fudge brownie ice cream.” Sound familiar? Using exercise as a license to indulge — or to eat with abandon — is very common. And, yes — I do it too, sometimes.

After a hard, sweaty workout, it feels natural to reach for a treat — or, as researchers call them, “hedonic snacks.” We want to reward ourselves for big efforts, whether it’s cracking open a cold beer or enjoying some chocolate-y goodness. We’ve earned it, right?

Maybe… I mean, all work and no play is no way to live. But if your goal is weight loss or maintenance, excessive post-exercise snacking — or choosing less nutritious snacks — could frustrate your efforts. A trio of recent studies sheds light on how to turn things around.

  • Subjects were told to complete a 1-mile walk; for fun, or to listen to music and rate the quality of it along the way. Those who completed the walk framed as “fun” ate less dessert than the other subjects.
  • Researchers sent another group of subjects out on a walk, described as sightseeing to one group, or with a task to complete. As a reward, they were given small bags to fill with as many M&Ms as they wanted. Guess who took more candy? The subjects whose walk was framed as a task.
  • Finally, runners completing a marathon relay were asked to rate their levels of enjoyment during the race. Those who had more fun chose a healthier post-race snack compared to those who rated the race as unpleasant.

Researchers concluded that when we think of exercise as… exercise instead of something fun, we tend to feel a need to reward ourselves with a pleasurable snack. But if we actually enjoy being active, we’re far less inclined to reach for the treats — or we eat less of them.

You already know that simply getting to do your favorite things is rewarding.  That’s the key — finding a handful of sports or fitness activities that are just plain fun for you. Here’s a short list of my summer faves:

Double Nut Brownie will be your new guilt-free chocolate treat

Choose a Zing bar for a nutritious snack!

  1. Day hiking. Nothing beats getting out into the mountains, soaking up the glorious greens and blues, and climbing past waterfalls, alpine meadows, and other soul-stirring scenery.
  2. Kayaking. Paddling along just on top of the water makes me feel like a low-flying bird.
  3. Water activities. Indoors or outdoors, getting wet brings out the kid in me — even during a hard-core lap-swim.
  4. Dancing. Whether I’m busting a move to Beyoncé in my kitchen, or doing the foxtrot with my husband, getting my groove on NEVER feels like exercise to me.
  5. Trail walking. My family loves to go down to the local trail for leisurely after-dinner walks. Hanging out together in a natural setting, visiting, and spotting blue herons and bald eagles is a fun way to enjoy beautiful summer evenings.

What types of sports or fitness activities you enjoy most, and what do you love about them? We’d love to hear from you.

 

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

Go Nuts for Good Health

Photo courtesy of Steffen Zahn

Nuts make a regular appearance here on the Zing blog… and for good reason. We’ve written about how eating nuts can potentially increase your life span and decrease inflammation. Research from five different large studies shows that eating nuts regularly can dramatically cut your risk of having a heart attack. Newer research is pointing to a positive effect on blood sugar that may help to prevent the development of Type II diabetes.

Nuts are a complex food, rich in protein, fiber, mono- and polyunsaturated fats, vitamin E and trace minerals, and a whole host of phytonutrients (or plant compounds) — this combination of nutrients explains in part the many health benefits of eating nuts. 

  • Protein, fat and fiber digest slowly, ensuring that you feel full for longer and preventing blood sugar peaks and valleys.
  • The fats in nuts are about 62% monounsaturated, the type of fat that supports healthy cholesterol levels. Nuts also contain plant sterols, which also help lower your cholesterol. Many nuts, especially walnuts, contain omega 3 fatty acids, which are anti-inflammatory and good for your brain.
  • Fiber supports bowel health, feeds your gut bacteria, and lowers cholesterol.
  • Vitamins (vitamin E, folate, niacin, vitamin B6) and minerals (selenium, magnesium, calcium, potassium) support healthy cell function and may also have antioxidant, anti-inflammatory or anti-carcinogenic properties.

 Here are some nutty ideas for including more nuts in your diet:

  • Zing bars are made with a nut butter base, ensuring a satisfying dose of protein, heart-healthy fats and fiber. They make a tasty and portable hunger-busting snack.
  • Top oatmeal or yogurt with chopped walnuts or pistachios.
  • Put some crunch in a salad by adding slivered almonds.
  • Use cashews in a smoothie in place of protein powder (when blended, cashews become creamy). The protein and fat from the cashews will balance out the carbs from the fruit.
  • Blended cashews can also be added to soups to make a vegetarian “cream” soup. Here’s one recipe to try: Sweet Potato, Corn and Kale Chowder.
  • Keep a small container of your favorite nuts, or mixture of nuts, in a desk drawer to get you through a long afternoon at work.

 

 Resources:

  • Nuts for Nuts?
  • Eating Nuts May Help Pause Path to Type 2 Diabetes. Medscape. May 30, 2014
  • Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. May 2009; 89(5), 1643S-1648S.
  • Health Benefits of Nut Consumption. Nutrients. Jul 2010; 2(7): 652–682.
Carol White, MS, RD, CD, has her Master’s degree in nutrition from Bastyr University and a Bachelor’s degree in writing. Blogging about nutrition allows her to blend her dual passions for writing and nutrition education. She currently  works as a clinical dietitian in several skilled nursing facilities in the Seattle area.