Wednesday, October 1, 2014

Teaching Your Children Healthy Habits

Food, nutrition and eating skills are among the most important things you can share with children that will be with them forever. Learning these healthy habits at a young age will help children make better choices as an adult. Food to fuel busy, successful lives, nutrition to nourish strong bodies and smart brains, and eating skills to enjoy the social aspect of meals with family and friends.

Here are a few tips to teach your children how to start living healthy lives from a young age:

  • Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.

  • Provide calm, pleasant meal times where adults and children can talk together.

  • Allow children to use their internal signals to decide how much and what to eat.

  • Explore a variety of flavors and foods from different cultures and cuisines.

  • Make food safety, including washing hands, a part of every eating occasion.

  • Teach basic skills for making positive food choices away from home.

  • Allow children to help in the kitchen.


Saturday, September 13, 2014

Tips To Sustain Healthy Habits

A structural change to your eating habits can be a positive impact on your health. Here are a few tips on changing the way you eat at work and home, where the struggle is daily.

  • Make sure you get up from your desk frequently.
  • Take your breaks.
  • Avoid eating at your desk or in your office at all costs. Eating in front of a screen takes away from the pleasure of eating, which means you end up eating more to feel satisfied.
  • Pack a healthy lunch and snacks if necessary.

  • Serve salad and vegetables first with meals.
  • Pre-plate meals and serve from the stove or counter as opposed to leaving food on the table.
  • Sit at the table, turn the TV off and be present during the meal.
  • If drinking sweetened beverages (pop, juice or sports drinks), choose a container that holds fewer than 24 ounces.
  • Ensure bulk foods (think chips) are in individual serving bags.
  • Put pre-cut fruits and vegetables within easy reach on the middle refrigerator shelf.
  • Place a bowl of fruit on the dining room table.

Sunday, August 31, 2014

Inflammation and Food

Inflammation is a sign of injury or illness. Increase inflammation in your body can be a risk factor for heart disease, cancer, diabetes and other chronic dieases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.

To decrease the amount of inflammation in your body: 

  • Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation in your body. 
  • Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers. 
  • Moderate carbohydrate intake: Foods that are low in fiber and high in sugar are inflammatory. Limit your intake of sweetened drinks, snack foods, processed foods and desserts. 
  • Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening and fried foods.
  • Limited saturated fats: We need some saturated fats but too much can increase the risk of chronic disease. Saturated fats are mostly found in animal fat, dairy products, butter, lard and eggs.
  • Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are deep green, orange, yellow, and purple.
  • Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory. 
  • Increase your intake or walnuts and salmon: All nuts and fish are healthy but walnuts and fatty fish have the most heart-healthy fatty acids. 
  • Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold-cereals.
  • Eat more lentils and beans: These super foods are a good source of fiber, protein, carbohydrate, and many vitamins and minerals. Consider few vegetarian meals a week. 
Inflammation in your body is a great example of "we are what we eat". Small changes you enjoy are your best bet for long-term success. Enjoy! mk

Adapted from Today's Dietitian Vol. 16 No. 2 p 44-51

Tuesday, August 26, 2014

Activity is not just for athletes

During my weekly visits to a local park I often see two gentlemen exercising on the one-mile loop path.  They are memorable because they both have significant physical deformities.  They both walk with a slow determination despite their uneven gait and challenging posture.  They are a source of inspiration and a great reminder that we don’t have to be athletes to be active. 
Physical activity is just as vital to our health as good nutrition.  It is recommended to accumulate 150 minutes of moderate intensity activity every week.  Don’t let that be overwhelming to you.  Make your goal to do a little more this week then last week and eventually you will feel more like an athlete.   Write out your activity goals in minutes, miles or laps and track your progress. 
During my most recent trip to the park I even saw a three-legged dog making the one-mile trek!  Pick your favorite activity, set some goals and start moving.  You will be so glad you did! mk

Wednesday, August 13, 2014

August is the Academy of Nutrition and Dietetics' first ever "Kids Eat Right" month

With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital.
Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.

The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare.

Eat Right.
Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school.

Healthy Habits.
You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.

Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.

Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. Please don't hesitate to make an appointment with Banister Nutrition for help with your family's health.  We can help you with healthy meal and snack ideas, make sense of the feeding relationship and insure your children grow into healthy adults. mk

Thursday, August 7, 2014

Zucchini Pizza Bites

I love searching for new and interesting recipes on my time off. Last night I made these delicious and easy zucchini pizza bites, they are a great substitute for the regular pizza bites that you may buy at the store. Try this recipe!

Prep time: 5 mins
Cook time: 6 mins
Total time: 11 mins
Serves: 6-8

-1-2 large zucchini (sliced in ¼ inch slices)
-2 tbsp olive oil
- pepper
-pizza sauce
-low fat shredded mozzarella
-turkey pepperoni slices (I tore 1 pepperoni for each slice of zucchini)

1.     Toss sliced zucchini with olive oil and a dash of salt and pepper.
2.     Spread succhini evenly on a aluminum foil covered pan and place under the broiler at 350° F for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
3.     Remove the zucchini and top with ½ tsp of pizza sauce, shredded cheese, and turkey pepperoni.
4.     Return under the broiler just until cheese is melted.
5.     Serve & Enjoy!

Nutrition Facts (Servings: 4 pieces)
Calories: 125   Protein: 8g   Fat: 6g   Carbs:  10g


Thursday, July 31, 2014

5 Types of “Mindless Eating”

Practicing healthy satiety is developing a better understanding of when you’re really hungry and when you’re not, and training yourself to avoid eating when you’re not hungry.

Here are the 5 types of “mindless eating” to avoid: 

Emotional Eating: Often the factor that drives our eating is not physical hunger but emotions such as happiness, sadness, or even boredom. Learn to tell the difference between real, physical hunger and emotional food cravings.

Spontaneous Eating: Often we eat food just because it’s there, even when we’re already full. This adds a lot of useless calories to one’s diet. The best way to avoid spontaneous eating is to eat on a regular schedule.

Unconscious Eating: Sometimes we eat without even being fully conscious that we are doing so (often in front of the TV). Food journaling is a useful tool you can use to steer clear of unconscious eating.

Habitual Eating: Eating out of habit instead of hunger is known as habitual eating. Eating on a schedule is a good thing if the schedule is sensible, but becomes a bad thing when the schedule is not sensible.

Clearing Your Plate: Sometimes we start to eat when we’re hungry and don’t stop when we’re full. Instead we keep eating until we finish the food that’s in front of us or until we are uncomfortably stuffed. The best way to avoid this type of mindless eating is to serve yourself smaller portion sizes. sg