Be Wary of Fad Diets

This past month, U.S. News ranked the most popular diets from best to worst.  You can read them here: http://health.usnews.com/best-diet/best-overall-diets

Fad diets and special diets are popular for their promises for weight loss and a healthier life.  This is pertinent especially in January when everyone has made a New Year’s resolution to lose weight.  However, some weight loss diets are more effective and safer than others.  Some weight loss diets are just downright wacky.  U.S. News ranked the Dash Diet, the TLC Diet, and the Mediterranean Diet as the best 3.  The worst 3 diets included the Dukan Diet, the Paleo Diet, and the Raw Food Diet.

Still having trouble choosing the correct diet for you?  Want to find out if a diet is a fad diet?  Here are some things to look for to find a fad diet:

  • If the diet promises rapid weight loss
  • If the diet does not recommend exercise
  • If the diet has special rules and regulations
  • If the diet claims to be a “scientific breakthrough”
  • If diet claims tend to be too good to be true

As Always, Trust Your Gut!

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FIND YOUR DRIVE

Have you heard about the term motivation? You most likely have.  Motivation is our drive to action.  We can be driven by money, prizes, or rewards (external motivation).  We can also be driven by our inner thoughts, dreams, or goals (internal motivation).  Why am I speaking about motivation on a nutrition & exercise blog you ask??  Because, motivation determines ALL we do, especially eating right & exercising.

That’s right, we all have a certain degree of motivation toward eating right and becoming fit.  Everyone has a different motive.  It can go from becoming healthier to just fitting in an old pair of jeans.  It can go from losing 50 pounds to running a marathon.  Most importantly, you need to find YOUR DRIVE.

Find what moves you to action.  Find what you’re longing for.  Write it down.  Think on it every day.  Finally, ACT on it.  Work toward your goal daily and continually remind yourself of your inner drive.  Remind yourself of your drive on those hard days.  I guarantee you will have difficult days.  The secret is to stay hopeful and motivated on those them.  In the end, it will be worth it!

As Always, Trust Your Gut!

Pass on Pop: Can you give up soda for one day a week?

Pass on Pop! Can you give up pop for at least 1 day? It’s definitely worth it to improve your health!

FOX 4 Kansas City WDAF-TV | News, Weather, Sports

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KANSAS CITY, Mo. — A “Pass-on-Pop” initiative launched this week in Kansas–encouraging everyone to cut back on the amount of soda-pop we drink!

Could you give up drinking soda? How about for just one day a week? One Topeka lobbying organization is asking you to take the pledge to pass-on-pop. They say it will make our community a healthier one.

According to Kansas Action for Children, one in three Kansas kids is overweight or obese. The group says that number jumps to two out of three for adults!

“We have been looking at some of the obesity rates in Kansas…and they’re climbing!” said Lauren Beatty, who works for Kansas Action for Children, an advocacy organization that works with lawmakers to create policies they say improve the lives of families.

“We know that drinking too many sugary drinks, like soda pop, even things like Gatorade, or sugar…

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Move More!

This entry is the final of 10 named “10 Simple Steps To Make Good Habits More Delicious” from the Sport, Cardiovascular, and Wellness Nutrition group.

Physical activity and diet go hand in hand.  You really can’t have one without the other for your health!  Exercise is very important to help you maintain a healthy weight and to prevent disease.  It strengthens our muscles, bones, heart, and more!  To help you achieve and/ or maintain a healthy body weight, the US Dietary Guidelines encourage 2 ½ to 5 hours of moderately intense exercise or 1 ½ to 5 hours of vigorous exercise each week.  Shoot for 3 days of cardiovascular exercise such as walking, running, or biking and 2 days of strength training a week.

Follow these steps to get started

  1. Consult with your doctor about exercise before you begin any exercise program.  They will be able to point you in the direction or refer you to an exercise specialist.
  2. Choose a heart-pumping exercise that you enjoy.  You’re more likely to stick with an exercise program if you like the movement!  Here are some suggestions: walking, jogging/ running, group exercise classes, dancing, or bicycling.
  3. Add strength training.  Try these: push-ups, pulls-ups, bicep curls, sit-ups, or carrying heavy objects
  4. Make time in your day!  Set a time aside just for exercise most days of the week!

As Always, Trust Your Gut!

Happy New Year!

Happy New Year! May 2014 bring you joy and new accomplishments! Remember, success can only be measured by you, not anyone else. Ignore the naysayers. Follow your heart and dreams and have a fantastic 2014! Enjoy this video from one of my favorite bands. I hope that it inspires you to do your own thing this year.

As Always, Trust Your Gut!

Be Food Safe

This post is the 9th in a series of 10 named “10 Simple Steps To Make Good Habits More Delicious” from the Sport, Cardiovascular, and Wellness Nutrition Group.

The 2010 Dietary Guidelines for Americans stresses that food safety is important when preparing foods.  When cooking, it is important to prepare foods correctly in order to prevent bacterial growth and the spread of germs.  Food poisoning can be very harmful (& painful).  It has been reported each year that 76 million Americans have been affected by foodborne illness, including 325,000 hospitalizations and 5,000 deaths.  Here are 5 principles to prevent foodborne illness from affecting you and your loved ones:

  • Clean: Wash hands, utensils, and cutting boards before and after contact with any raw meat, poultry, seafood, and eggs.
  • Separate: Keep raw meat and poultry away from foods that will not be cooked.
  • Cook: Use a food thermometer to check the temperature of your cooked foods.  You can’t always tell if the food is safe just by how it looks.  Most meats need to be cooked to at least 145 degrees Fahrenheit.  Chicken and leftovers need to be cooked to 165.
  • Chill: Chill leftovers and takeout foods within 2 hours and keep the fridge at 40 degrees Fahrenheit or lower.  Keep the freezer at 0 degrees Fahrenheit or lower.
  • Avoid Cross Contamination: Use separate cutting boards for meats & vegetables so that bacteria is not transferred!

As Always, Trust Your Gut!

MyPlate Meals: Made Easy & Better for You

This is the 8th installment in a series of 10 named “10 Simple Steps To Make Good Habits More Delicious” sponsored by the Sport, Cardiovascular, and Wellness Nutrition practice group and I Can’t Believe It’s Not Butter.

Want the secret to eating right on a regular basis?  It’s really no secret.  In 2010, the USDA introduced MyPlate.  MyPlate is an easy visual for meal planning for eating right and even weight loss.  Here is what it looks like:

Let me break this picture down for you.  The plate is cut into fourths.

  • 1/4 should be non starchy vegetables: broccoli, carrots, kale, asparagus, etc.
  • 1/4 should be fruits: apples, bananas, pears, strawberries, etc.
  • 1/4 should be lean protein: eggs, chicken, turkey, beans, etc.
  • 1/4 should be a whole grain: pasta, rice, wheat bread, quinoa, etc.
  • Add dairy to your plate as either milk, cheese, or yogurt.

Want some recipes for east MyPlate meals?  Check out these sites:

countrycrock.com

icantbelieveitsnotbutter.com

choosemyplate.gov

 

As Always, Trust Your Gut!