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Strategies to help control eating trigger.

Identifying the situations that trigger poor eating habits can help you develop strategies to overcome them. Do any of these areas trip you up? Try these simple solutions to inspire healthy changes in your everyday life.

Activities

When you watch TV or read, do you always have a snack at hand? Do you eat at your desk while you work or while you’re preparing dinner? It’s all too easy to take in excess calories without realizing it. To change your habits, keep track of everything you eat — and where and when you eat it — for a few days. It can be eye-opening! Once you become more aware of your snacking, you may find it easier to stop the nibbling or substitute other behaviors for it.

Favored foods

Are there some foods that you can’t eat in moderation, such as cookies or potato chips? Do you find that the sight or smell of certain foods tempts you to overeat? Keep exposure to these foods to a minimum. Don’t keep tempting treats at home — if it’s in the house, it’s in your mouth! However, don’t deny yourself your favorites, either. Portion out a small amount — but not when you’re overly hungry, so you’ll be more likely to take more. Split a favorite treat with a friend when eating out, or buy yourself a small portion every couple of weeks.

Time of day

Are there certain times of the day when you’re more susceptible to overeating? Do you crave a snack after work or a late-night bowl of ice cream? Identify your vulnerable times of day. If hunger is a factor, keep yourself well-stocked with handy healthy foods, such as mandarin oranges, walnuts or whole-wheat crackers. If eating at certain times is simply a habit, find a substitute, such as a cup of chamomile tea or a relaxing bath.

Social settings

Do you eat more when you’re around certain people? Do you snack anytime your partner does? Do social outings lead to nonstop noshing? Social eating patterns can undermine weight-loss efforts. Recognize where and when social influence plays a role in your eating habits and decide what you want to change. Keep in mind that you can affect when and what others eat as well — take the lead!

Physical factors

Does skipping breakfast cause you to lose control of your eating? When you’re tired, do you turn to junk food for energy? Following your meal plan — including breakfast, lunch, dinner and snacks — can help keep hunger under control. Regularly getting a good night’s sleep helps with weight management, too.

Emotions

Do certain feelings cause you to snack — boredom, loneliness, stress or anxiety? Do you use certain foods to self-soothe? Learn to separate food from mood. Monitor your mood and strive to distinguish true hunger from emotion-driven eating. When emotions are high, use other coping strategies, such as calling a friend or taking a walk.

 

How to track your eating habits.

Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. By identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.

Create a food record that includes the following items:

  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

 

To make your food record worthwhile, be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.

Mayo Clinic fitness tips.

Want to get the most out of your regular physical activity? Try these recommendations, based on national guidelines, medical research and Mayo Clinic expertise. After all, a well-rounded fitness program may be one of the best things you can do for your health.

Make it functional. Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently. These exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. By doing functional exercises, you gain awareness of how your body coordinates and supports movement. Being more aware of your body’s movement patterns helps facilitate balance, strength, flexibility and endurance. This type of training can be done at home or at the gym. Exercise tools, such as fitness balls, kettle bells and weights, can be used as part of your training.

Count cardio in. Aerobic activity, or cardio, gets your heart pumping and helps move blood to your muscles and back to your lungs. This helps you use oxygen more efficiently. Walking, bicycling, swimming, dancing and water aerobics are all examples of cardio activities. Including a variety of them will help keep you from getting bored and can help you live a longer, healthier life.

Focus on flexibility. Stretching increases your flexibility, improves range of motion of your joints and helps your blood circulate well. It can even help you improve your posture and manage stress. Although many people think of stretching exercises as an afterthought or as a quick chore on the way to the “real” workout, stretching is a powerful part of any exercise plan. You can stretch anytime, anywhere — in your home, at work or when you’re traveling.

Strengthen your muscles. Regular strength-training exercises can help you preserve and enhance muscle mass at any age. Strength training also helps you strengthen your bones, gain less body fat and protect your joints, which can help lower your chances of injuring yourself. Strength training can be done at home or in the gym, using just your body or a variety of equipment. With the right technique, you may see improvements in your strength and stamina in just a few weeks.

Find balance. Often overlooked as part of physical fitness, balance exercises are helpful at any age. As you age, balance becomes more and more important to maintaining your independence. Nearly any activity that keeps you on your feet and moving can help you maintain good balance.

These key principles create a well-rounded fitness program that can boost not only your fitness, but also your health and quality of life!

Diet setback recovery tips.

A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it’s tempting to think your weight-loss plan is too challenging. Not to worry; a lapse is just a short-term bump in the road. Following these tips will help you regain ground:

  • Don’t let negative thoughts take over. Mistakes happen, and each day is a chance to start anew.
  • Take another small step. Changing your life doesn’t happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life.
  • Ask for and accept support. Accepting support from other people isn’t a sign of weakness, nor does it mean that you’re failing. Get support from others when you have difficult days.
  • Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn’t work, try another until you find one that does.
  • Work out your frustration with exercise. Keep it upbeat and even fun — don’t use physical activity as a punishment.
  • Recommit to your goals.

    • Review them to make sure they’re still realistic.

Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don’t work. Most importantly, realize that all hope isn’t lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors.

Dietary sources of energy.

It’s important to fuel your tank properly if you want to keep it running. The food you eat supplies many types of macronutrients — carbohydrates, fats and proteins — which deliver the energy (or calories) your body needs to function. Food also supplies micronutrients, such as vitamins and minerals, which don’t provide calories but help the body with chemical reactions. In addition, food is a source of water, fiber and other essential substances. Read on to learn more about the nutrients that your body needs to stay energized.


Carbohydrates

Carbohydrates can be simple or complex. Simple carbohydrates are the sugars found in fruits, honey, milk and milk products. They also include sugars added during food processing and refining. Simple carbohydrates are absorbed quickly for energy.

Complex carbohydrates, also known as starches, are found primarily in whole grains, pasta, potatoes, beans and vegetables. Digestion is required to change complex carbohydrates into simple sugars.

Complex carbohydrates contain many vitamins and minerals as well as fiber. During processing, however, complex carbohydrates may be refined, removing many important nutrients — along with their benefits.


Fats

Fats are a natural component of various foods, and they come in different forms. The oils used in cooking are a form of fat. Fats are also found in foods of animal origin, such as meat, dairy, poultry and fish, and in such common foods as avocados, nuts and olives. Fats are a major source of energy — or calories — and also help your body absorb some vitamins.


Proteins

Proteins build and repair body structures, produce body chemicals, carry nutrients to your cells and help regulate body processes. Excess proteins also provide calories. Proteins are composed of basic elements called amino acids. There are two types of amino acids: those your body can generate, known as nonessential amino acids, and those that can only be obtained from the food you eat, known as essential amino acids.


Vitamins

Many foods contain vitamins, such as A, B complex, C, D, E and K. Vitamins help your body use carbohydrates, fats and proteins. They also help produce blood cells, hormones, genetic material and chemicals for the nervous system. Deficiencies of these vitamins lead to various diseases.

During processing, foods can lose nutrients. Manufacturers sometimes enrich or fortify the processed food and add back nutrients. Fresh, natural foods, though, contain vitamins in their preferred natural state.


Minerals

Minerals such as calcium, magnesium and phosphorus are important to the health of your bones and teeth. Sodium, potassium and chloride, commonly referred to as electrolytes, help regulate the balance of water and chemicals in your body. Your body needs smaller amounts of minerals such as iron, iodine, zinc, copper, fluoride, selenium and manganese, commonly referred to as trace minerals.


Water

It’s easy to take water for granted, but it’s a vital nutritional requirement. Many foods, especially fruits, contain a lot of water. Water plays a role in nearly every major body function. It regulates body temperature, carries nutrients and oxygen cells via the bloodstream and helps carry away waste. Water also helps cushion joints and protects organs and tissues.


Fiber

Fiber is the part of plant foods that your body doesn’t absorb. The two main types are soluble and insoluble, and fiber-rich foods usually contain both.

Foods high in soluble fiber include citrus fruits, apples, pears, plums and prunes, oatmeal and oat bran, and barley. Legumes, such as dried beans and peas, are also high in soluble fiber. This type of fiber helps lower blood cholesterol, slows the rise in blood sugar and adds bulk to stools.

Insoluble fiber is found in many vegetables, wheat bran, and whole-grain breads, pasta and cereals. Insoluble fiber also adds bulk to stool, stimulates the gastrointestinal tract, and helps prevent constipation.

Healthy eating doesn’t have to be hard.

Losing weight doesn’t have to be hard, practice these easy fundamentals:

  • Spread servings throughout the day. Include at least one serving from most food groups at each meal.
  • If you’re hungry, eat! Starving yourself can be counterproductive, as it can set you up for overeating later.
  • Make pleasure a priority. Losing weight may require you to cut back on some of your favorite foods, but don’t sacrifice enjoyment. Be sure to include the flavors, colors and textures you love.
  • Plan by the week. It’s more efficient than day by day. That way, you can also be sure to have the right foods on hand.
  • Eat ‘real’ food. Limit or even avoid processed foods, such as many canned and most boxed and convenience foods. Processed foods often include unwanted fat, sugar, calories and salt — as opposed to whole foods, including most frozen fruit and vegetables, which haven’t been changed from their natural state and are loaded with nutrients.
  • Count ‘add-ons’ in servings. Don’t forget to include anything you put on or add to your food — such as dressings and dips for vegetables and fruits, as well as cream, milk or sugar in coffee or tea.
  • Be flexible with yourself. Every food doesn’t have to be a source of excellent nutrition. The point is to choose foods that promote good health and are good calorie bargains most of the time.
  • Look for shortcuts. Buy pre-cut veggies and fruits, and shredded low-fat cheese for quick, healthy meals.
  • Tomorrow is another day. If you didn’t get enough veggies Monday, add extra Tuesday and Wednesday. Try not to get stuck on exact servings each day.
  • Beverages — including alcohol — count. When considering calories, don’t forget to count the liquid form. Although some beverages, such as juice and milk, contain important nutrients, they also have a lot of calories. Water is still the best choice when it comes to satisfying thirst and cutting down on the urge to snack.

How to track your eating habits

One of the best ways to change unhealthy eating habits is to keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. Identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.

Create a food record that includes the following items:

  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

Be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.

Pack physical activity into your vacation

Whatever your destination, a vacation provides plenty of opportunities for fitness. The key? Fit physical activity into your plans — and make it fun!

Plan it

  • Consider a vacation centered on an activity such as hiking, biking, rafting, backpacking, golfing, yoga or swimming at a beach.
  • Choose lodgings that offer a pool, fitness facility, spa or guided activities.
  • When making reservations, ask about activities appropriate for your family.
  • Inquire about nearby walking or running paths.
  • Pack a pair of comfortable walking shoes, a bathing suit and sunscreen.

 

Gear up

  • If you’re renting equipment, make sure it’s well maintained and meets safety standards.
  • If you rent a bicycle or in-line skates, include a helmet and pads.
  • Wear the right clothes. Dress in layers if necessary.

 

Jump in

  • Explore the sights by walking, biking or hiking.
  • Try something fun you’ve never done— such as snorkeling, water skiing or kayaking.
  • Walk to restaurants, shops and attractions.
  • Go out dancing in the evening.
  • On a road trip, take breaks for short walks, a game of catch or stretching.
  • At airports, walk the terminal.
  • Try camping, and carry your gear.
  • If the weather’s bad, consider indoor activities, such as in-line skating or walking through a museum.
  • Consider a walking tour.
  • End the day with a dip in the hotel pool.

Be sure to introduce children to new activities gently, and build in time for naps for younger ones.

Does ground flaxseed have more health benefits than whole flaxseed?

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

  • Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
  • Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
  • Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
  • Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

By Katherine Zeratsky, R.D., L.D.

Recipe makeovers tips for healthier dishes

Can you count your grandmother’s beloved bread pudding as a healthy recipe? Scrumptious as it may be with four cups of whole milk, one stick of butter and four eggs, you probably wouldn’t find it on a list of healthy recipes. But you don’t have to remove it from your recipe box. Just modify that bread pudding with a few simple change-ups, and you’ve got another healthy recipe for your collection — not a fat and calorie disaster.

Here are three techniques you can use to help create healthy recipes. Remember, these are just some examples. Use your imagination and experiment to find other ways to create healthy recipes — maybe you can even serve them to Grandma!

Reduce the amount of fat, sugar and salt

You can often reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes. Use these general guidelines:

    • Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat substitutes found in the baking aisle of most grocery stores.
    • Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to boost sweetness.
    • Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don’t require yeast too. For foods that require yeast, you may need to experiment: Some salt may be necessary for leavening to keep baked goods from being too dense or flat.