Building a Healthier Relationship with Food

This week our staff had the pleasure of hearing tips from Registered Dietitian, Kathleen Nielsen! Here are two tips from her presentation...

1- Mindful Eating

Mindful eating is not only being aware of not only what we are eating, but

• Its taste
• Its texture
• Its flavor
• How much
• How fast
• How we feel while eating it
• How we feel after eating it

Try eating a variety of foods using this practice and learn to eat strategically.

2- The 90/10 Rule

Eat 90% nutritious and 10% whatever your heart desires. 

If we ate perfectly all the time, let's be honest, we would all give up eventually. I will be the first to admit that I eat unhealthy food sometimes.

• I eat ice cream.
• I eat at the cheesecake factory, where everything is high calorie and cooked in ridiculous amounts of butter.
• I also love pasta with creamy sauces- whole wheat of course! ;)

The point is that I do these things rarely, but regularly. Throughout the work day, eat carrots, snap peas, apples, yogurt, and whole wheat bread. They will make your body feel awesome in so many ways, but I totally get it, sometimes you just want something that tastes dang good.

Here's where mindfulness comes back in. Choose the treat of your dreams and take your time with it. Love your brownie. Give a good piece of pizza all the attention it deserves. Who knows, maybe it will get easier to eat right the next day.

Why We Love Gut Bacteria

Apparently most of us have over 1,000 kinds of known bacteria living in our intestines right now! The weirdest part is that we should be thrilled to house millions of good ones and here's why...

They help us with digestion, immunity, and proper cell growth, but that's not all. They can also help reverse or prevent colon diseases, inflammation, obesity, anxiety, and depression!

Your Recipe For Healthy Bacteria

       Eat for Millions!

• Choose fiber or probiotic rich foods:

• Vegetables
• Fruits
• Whole grains
• Yogurt
• Kefir
• Fermented dairy
• Limit "animal fats":
• Bacon (choose turkey)
• Ground beef (choose extra lean)
• Standard pork (choose pork tenderloin)
• Full-fat dairy (choose fat-free or low-fat)
• Avoid all fried/ greasy foods

       Exercise and Be Physically Active!

Concerned About Your Weight?

Studies keep finding that the bacteria profile is vastly different between people who have a healthy body weight and those who don't.

A new study says that obese women who start taking probiotics can increase their good bacteria, which can lead to twice the weight loss on the same diet. Probiotics may even suppress appetite and decrease bad bacteria that promote weight gain.

If you want to know more about any topic, please let me know at tbleazard@emihealth.com.

References:

http://www.gutmicrobiotawatch.org/tag/probiotics/
http://www.gutmicrobiotawatch.org/gut-microbiota-info/
http://onlinelibrary.wiley.com/doi/10.1111/nmo.12046/full
http://well.blogs.nytimes.com/2014/06/18/exercise-and-the-good-bugs-in-our-gut/
http://www.livestrong.com/article/355913-list-of-fermented-milk-products/

Getting Kids to Eat Healthy Without a Fight

Although I am not a parent myself, I wonder how I will get my future kids to eat healthy without a fight. Our Wellness VP, Ben Slaugh, who does a great job of eating healthy and exercising himself, admits his continual struggle with getting his kids to eat healthy.

A recent study showed that both parents and vegetable companies may be trying too hard to "sell" healthy foods to kids.

It turns out young kids believe foods can serve only one purpose. They can either be healthy or they can taste good. In their minds, they can't be both.

What does your child think of your marketing strategies?

• Parent: Broccoli is delicious!
• Child: Why don't you eat it then? 
• Parent: Carrots will make you grow big and strong.
• Child: Carrots must not taste very good then.
• Parent: No dessert until you finish your green beans. 
• Child: Even though I filled up on the spaghetti you gave me, if I muscle through, I get sugar!

 

3 Easy Steps to Facilitate Healthy Eating in Kids:

1- Buy healthy foods. 

2- Put them in front of your kids.

3- Don't say a word.

It is up to you to provide the healthy choices, lead by example, and let them take care of the rest.

http://www.ksl.com/index.php?sid=30269678&nid=1009&title=best-way-to-make-kids-eat-healthy-is-to-say-nothing-study-finds&s_cid=queue-4

5 Quick Tips for Summer Health

 

So maybe it is still technically spring until the 21st, but school's out and all I can think about is spending time outside in this beautiful weather. Here are a few things to keep in mind when enjoying the sunshine:

1. Eat fresh produce. There are farmer's markets and inexpensive  co-ops all around with local, fresh produce. Even grocery stores are bringing out fresher, cheaper versions. Choose a colorful variety including blue or blackberries to slow aging and repair tissue damage.

2. Play outside. Play an outdoor sport, go on an evening walk, or beat the heat by swimming or hiking in the mountains... all fun ways to strengthen your heart and burn some extra calories!

3. Stay hydrated. Get your eight glasses or even more when you're outside. Water is the most hydrating beverage- without the added sugars or caffeine. No need to switch to sports drinks unless you are training hard in the heat or for extended periods. Make sure to drink before exercising to prevent dehydration.

4. Use sunscreen. Sunshine is the fun way to get your Vitamin D, but make sure you are protecting your skin. Use sunscreen whenever you spend time outside- even on those deceiving overcast days. Use at least 15 SPF versions that block UVA and UVB rays. Put on enough that it takes a minute to rub in. Apply 15 minutes before going out and reapply every 2 hours if you are swimming or sweating.

5. Wear sunglasses. Sunglasses are not optional fashion accessories; 100% UV protection sunglasses that block UVA and UVB rays can significantly lower your risk of various eye diseases.

Follow these tips for a worry-free, healthful summer!


 http://www.webmd.com/women/features/8-summer-steps-for-healthy-living

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp

http://www.webmd.com/beauty/sun/how-your-skin-can-survive-summer

http://www.geteyesmart.org/eyesmart/living/summer-sun-eye-safety.cfm