Green Leafy Goodness

It is no secret that dark green leafy vegetables are highly nutritious and should be included in your diet several times per week. Not only are they fantastic sources of vitamins and minerals, but they also contain phytochemicals, or plant-based nutrients, that have anti-cancer properties. Furthermore, dark green leafies are very low in calories, high in fiber, and have no fat, making them ideal for weight management as well. Knowing all of these benefits, along with the goal of increasing daily non-starchy vegetable consumption, why does it seem that spinach gets most of the attention?

While spinach is a fantastic choice and can be eaten raw, wilted, sautéed, steamed, etc., there are many more options available that might seem unfamiliar and thus, are avoided. Experimenting with them, however, is easy and can be fun, as well as add more variety to your green leafy intake. You can find various options year-round at the supermarket, and seasonally at local farmers markets. Try kale, mustard greens, mesclun, turnip greens, arugula, collard greens, escarole, swiss chard, rainbow chard, watercress, or bok choy.

In general, the softer, more tender greens, such as mesclun, baby spinach, escarole, arugula, or bok choy are ideal raw in salads and/or wilted as a side dish or topping on soups or sandwiches. The bigger-leafed, heartier choices with thick stems, such as swiss chard, kale, or collards, are best when cooked, and can all be treated similarly. First rinse well and pat dry. Then remove the thick stems by running a knife along each side of the stem, saving the leafy greens. From that point, you can chop them further and add to sautéing onions with garlic and olive oil, followed by broth to steam and soften them, and whatever herbs or spices you like (try cayenne pepper, a squeeze of lemon, or paprika). You can also get creative by adding other veggies, such as cremini mushrooms or red pepper strips, to the sautéed onions and garlic before you add the kale. The idea is to tenderize the tougher greens and add flavor, but you can add anything you want to make them your own (preferably not bacon fat!).

Another fun idea is to make chips out of them (see recipe following), which allows for plenty of creativity and totally changes the way you’ll think of dark green leafies! Even kids tend to love kale chips, and you can make them as spicy or simple as you like. Consider tossing the baked chips with cayenne pepper, ginger, nutmeg, or smoked paprika to change the appeal. Simple sea salt alone, however, is quite delicious, but should be used in limited quantities to keep the sodium content low. Who would’ve thought kale could be your new favorite snack?

So open your mind to the spectrum of dark green leafy vegetables, and don’t be afraid to experiment! There are countless simple recipes online, or you can stick with the basics and just vary the greens depending on cost, availability, and seasonality. When it comes to greens, more is more!

Kale Chips
Ingredients
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt


Directions
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.


Nutritional Information
Amount Per Serving Calories: 58
Total Fat: 2.8g
Cholesterol: 0mg


Powered by ESHA Nutrient Database



Letting Go of Leftovers

Letting Go of Leftovers

 The holidays wouldn’t be so bad for our waistlines if it weren’t for the fact that most of us start celebrating a month ahead of time and continue to do so through New Year’s Day. There also tends to be an onslaught of cookies and baked goods from well-meaning neighbors, co-workers, and friends, not to mention the ones you make yourself for giving away or entertaining guests. At this point in December, whether you’ve indulged in moderation or completely blew your best dietary intentions, the focus needs to be on planning for the day after Christmas. In other words, you need to think now about how to stop indulging once the big day is over, since the lingering casseroles, cookies, pies, and puddings tend to be too tempting for most of us.

 If we could all keep the holidays confined to only one or two days of eating whatever we want, we probably wouldn’t spend the first few weeks of January compensating for our indulgences. So, here are some ideas for stopping the food frenzy as soon as Christmas is over, and turning that 10-pound holiday weight gain into a mere 1 or 2, easily losable pounds.


1. Plan ahead. If you’re entertaining for the holidays, buy some disposable plastic containers to pack with leftovers and send them home with your guests. Be focused on getting rid of the desserts, casseroles, breads, candies, and not-so-nutritious snacks/appetizers.


2. Conversely, if you’re going somewhere for the holidays, politely thank your host and decline any leftovers if offered. Sounds completely unfair, right? You will be happy you did so a few days later.


3. If you’ve baked dozens of cookies and a few pies as well, be sure to follow your intentions and give a majority of them away. Of course, if you have children, the idea of no cookies during the holidays makes you look like Scrooge, so do what you can to minimize their sugar intake while waiting until Christmas Eve or Christmas Day to enjoy yours.


4. If you do have leftovers, regardless of your efforts to unload them on family or friends, enjoy the most healthy ones: steamed or roasted vegetables (ideally those without excessive cheese, bread crumbs, butter, bacon, or cream-of-anything soups), turkey, ham, or whatever lean protein you might have served, and veggie-based salads, if they’re not laden with creamy dressings.


5. Worst case scenario – throw them away. While this seems wasteful and probably is, you’ll pay a greater price if your clothes are tight in January, especially knowing you could’ve prevented the weight gain with a little more discipline over the holiday. If anything, perhaps planning ahead to prevent such waste will motivate you to make healthier holiday food, and to have just enough to get you through the day.


6. Finally, if you can’t bear the thought of tossing that heirloom family dish you’ve dreamt about all year, nor can you imagine giving it away, divide it into single-serving (ie: small) portions and freeze. You can thaw one portion at a time over the next several months to enjoy in moderation. Then, not only will that special dish last longer, but it will be less likely to show up as added pounds than if you eat the whole thing before New Year’s Day.


Life is far to short to deprive yourself of any decadent luxuries during the holiday season, but you can do just that, without spending the next month or two compensating, if you plan ahead and really think about savoring the day vs. savoring the entire month. You might, in fact, enjoy it more knowing that you can indulge in moderation without feeling guilty for the whole month of January.

So have a happy, indulgent-for-one-day holiday, and a strong, healthy kick-start to 2012!

How to Survive the Holidays - Support Group

Please join the Center for Medical Weight Loss on Wednesday, December 7th at 6:00pm for a discussion on how to eat healthy and "Survive the holidays"!

This month's discussion will be led by Monika Kraus, RD.

Hope to see you all there!

There is no cost to attend and you do not have to be a weight loss patient.

Please contact Sarah Saba at 919-232-9436 or email loseweight@fmaraleigh.com to sign up.

Super Cinnamon

Super Cinnamon

There’s nothing quite like the sweet, savory warmth of cinnamon, especially this time of year. Cinnamon is a spice that comes from the inner bark of several trees from Southeast Asia, and it is used in both sweet and savory foods. Whether it’s simmering on your stove to scent the entire kitchen or spicing up your apple cider, there are countless ways to incorporate the enticing joys of cinnamon into your diet. Furthermore, research suggests that there are reasons far beyond taste to add more of this sultry spice to your food.

Several studies have shown improvements in blood sugars and cholesterol levels with as little as ½ teaspoon per day of ground cinnamon. This can be especially good news for people with diabetes, but it is also good to know for the general population. Although the effects may be small and more research is necessary, it’s a great excuse to sprinkle it on more foods, more often. Note, however, that consuming more cinnamon does not mean that you should change your current diabetes or cholesterol medication (if you are currently on medication). It merely provides inspiration to enjoy this super spice in ways you might have not previously considered, and to feel good about it! Some ideas for getting more cinnamon into your diet include:

1. Sprinkle on sliced apples. Bake or eat raw.

2. Add cinnamon to your ground coffee before brewing, or sprinkle on top of your morning brew.

3. Add a generous sprinkle to your oatmeal or other cereal

4. Sprinkle on yogurt or cottage cheese, and top with fruit

5. Top off your whole grain toast with some peanut butter and cinnamon for a tasty, quick breakfast or snack.

6. Toss it into chili for an exciting kick.

7. Dust raw almonds, cashews, or pistachios with cinnamon and cayenne pepper for a spicy snack.

8. Sprinkle on baked sweet potatoes or roasted butternut squash.

9. Dust over halved pears and top with toasted walnuts.

10. Spice up your cider or herbal tea with a dash of cinnamon.

Most people don’t need any excuses to add more of this spectacular spice to their diets, but knowing that it may offer some health benefits should encourage you to think of cinnamon more often. Also, just because it suits the season doesn’t mean you can’t enjoy cinnamon throughout the year. It’s a tasty, inexpensive, calorie-free way to add a kick to your diet while doing something good for your health, too.

Spice it up!

Sources:
Baker, W.L., G. Gutierrez-Williams, C.M. White, J. Kluger, C.I. Coleman. 2008. Effect of Cinnamon on Glucose Control and Lipid Parameters. Diabetes Care 31: 41–43.

Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 26.12 (2003): 3215-3218.

Verspohl EJ, Bauer K, Neddermann E. Antidiabetic effect of Cinnamomum cassia and Cinnamomum zeylanicum in vivo and in vitro. Phytotherapy Research. 19.3 (2005): 203-206.



Have a happy and healthy Thanksgiving

10 Ways to Ensure You’ll Be Thankful You Don’t

Gain 5 Pounds This Thanksgiving

1. If you’re doing the cooking or contributing to the feast, be sure to make one or two healthy, veggie-based dishes without cream, breadcrumbs, or cheese. (Roasted Brussels sprouts, anyone?)

2. Eat a fiber and protein-rich breakfast. Don’t starve yourself all day in preparation for the feast. You’ll just eat more when you finally get to the table. (Eggs and a slice of whole grain toast, or Greek yogurt with berries?)

3. Drink lots of water throughout the day.

4. Take a walk with your family before and/or after the feast.

5. Take small helpings of starches (potatoes, stuffing, white rolls, etc.) and eat more of the vegetables and light (vs. dark) turkey meat.

6. Eat slowly! Think small bites and make sure to savor every one.

7. Don’t reach for seconds as soon as you finish your first plate. Enjoy the company, drink some water, and if you’re still craving seconds 20 minutes later, get a small portion of what you want.

8. Don’t eat until you are uncomfortable. Stop when you are 80% full. . . you have to leave room for pie!

9. If there’s any occasion to enjoy dessert, it’s Thanksgiving. Pumpkin pie is the healthiest choice, but take a small piece of your favorite and stop at 1 piece.

10. Enjoy it! Thanksgiving only comes one time each year, so don’t obsess over every calorie you consume. More importantly, follow these strategies and remember this is only one day. Get back into your healthy routine immediately on Friday. (Note: Leftover turkey sandwiches on whole grain bread are too good to pass up, so you can continue to eat that Thanksgiving treat until the bird is picked clean!).

Have a happy, healthy, delicious Thanksgiving!

The “Halo Effect”

Once upon a time you could count on going to the supermarket and finding only whole, fresh produce in the produce department. Makes sense, right? After all, the only food items defined as produce are fresh fruits and vegetables, whether or not they’re conventional, local, or organic. So what are all of those other foods doing, lurking among the apples, arugula, and asparagus?

 

It seems that other non-produce items have been appearing more frequently among the fruits and vegetables that you know are whole and healthy foods. For example, have you seen the tubs of caramel sauce stacked next to the apples? How about the creamy ranch dip next to the celery stalks? Or the Nutella chocolate hazelnut spread slipped in next to the bananas? Lately, maple glazed pecans have also found their way into the produce section next to the winter squash. So does that mean these foods are healthy, too?

 

The answer, 99% of the time, is no. Supermarkets place these non-produce items among the fruits and vegetables in hopes that the “halo effect” will influence you to think they’re healthy, too, and to buy them along with your produce. Much research goes into why items are placed where they are in a supermarket, and it always comes down to trying to sell you more so the store can make more money. By putting processed, sugary, unhealthy items right next to the items you seek out for their nutritional benefits, they hope you think those foods are healthy too, or overlook the nutrition label and just throw it in your cart. But will you?

 

Just because one supermarket store department seems “safe” in terms of finding high quality, nutritious choices, doesn’t mean everything in that department is healthy. In addition to produce, the same rule applies to the fish counter: even among the wild salmon and fresh trout fillets, which are fantastic, healthy protein sources, you can find crab cakes loaded with mayonnaise, breaded shrimp, or flounder fillets stuffed with cheese, breadcrumbs, bacon, etc. The point is to be aware of this “halo effect,” and to defeat it by sticking with the foods you know are healthy.

Most of the time you will know, just by looking at it. When there is a doubt, however, read the label (always!), or ask the person behind the meat/fish counter what additional ingredients are in or on your protein. Just because the supermarkets are influencing some consumers through their marketing tactics doesn’t mean you have to be tempted, too. Be smart when you’re shopping, and stick with foods you know are nutritious, minimally processed, low in fats and sugars, and whole. Outsmart the supermarket strategies. Your body, and your grocery bill, will thank you. You’ll feel smarter, too!

 

(Nutrition article written by Samantha Reiff, Nutrition Student at FMAR)

The Fuss Over FIber

The Fuss Over Fiber

It seems everywhere you look these days there is a reference to fiber and how wonderful it is: television commercials, food labels, magazine articles, and cereal boxes. What is the big deal? Why should we be so concerned about fiber?

There are, in fact, more than a few reasons to increase the amount of fiber in your diet, and the average person consumes only a fraction of what is recommended by health professionals. The U.S. Department of Agriculture recommends 25 grams per day for women and 38 grams per day for men, but most people only get 11 grams per day. Lucky for all of us, there are many easy, inexpensive, and tasty ways to get more fiber. Following are a few reasons you’ll want to make the effort.

Aside from keeping your digestive system moving along smoothly (i.e.: “regular”), fiber may protect against cardiovascular disease. Additionally, much research has shown a clear link between a high fiber diet and a low body mass index (BMI), which demonstrates its benefits for weight control. Other studies have shown that high fiber consumption can reduce the risk of type 2 diabetes and improve cholesterol levels. In simpler terms, fiber helps keep you fuller longer, leaving you less hungry by slowing down carbohydrate absorption, and ultimately curbing your caloric intake.

There are so many different, delicious sources of fiber that you can surely find ways to get more of it into your daily diet. Fruits, vegetables, whole grains, nuts, seeds, and beans (legumes) are all fantastic sources of fiber. The key to getting the most out of your food sources is to eat them whole. That is, eat fruits and vegetables without peeling them (when appropriate, of course. . . banana peel and kiwi skin will never taste good!). Also, don’t drink your fruits and vegetables as juices, since you don’t get the fibrous benefits when you only drink the juice. Look for cereals that have “fiber” or “bran” in the name or that have at least 4 grams per serving (many options have more than that), and breads that have at least 3 grams per slice.

Finally, increase your fiber intake slowly, since it can be associated with gas and bloating if your system is not accustomed to it. This will decrease with time, or not be a problem at all, once your body gets used to it. Be sure to drink plenty of water throughout the day, as always, but especially as you start to eat more fiber. And don’t worry about getting too much. As long as you can tolerate it, the more the better!

Some examples of fiber content in common foods:

Oatmeal (old fashioned) ½ cup  = 4 g

All Bran cereal ½ cup = 10 g

Popcorn (air-popped) 3 cups  = 4 g

Brown rice, cooked 1 cup = 4 g

Black beans, cooked 1 cup = 15 g

Kidney beans, cooked 1 cup = 16 g

Chickpeas, cooked 1 cup = 12 g

Blackberries, raw 1 cup = 8 g

Raspberries, raw 1 cup = 8 g

Strawberries, raw 1 cup = 3 g

Apple (small) = 3 g

Almonds 1 oz. (20) = 4 g

Peanuts 1 oz. (28) = 2 g

Flaxseeds 1 oz.  = 8 g

Sweet potato (medium) = 3 g

Cooked greens ½ cup = 4 g

Broccoli, fresh, cooked ¾ cup = 7 g

As you can see, fiber only comes in plant foods, but it is everywhere! Don’t limit yourself to this list, as there is fiber in all fruits, vegetables, whole grains, nuts, and legumes, so enjoy a variety, and enjoy often. The fuss over fiber is for its fantastic health benefits, so increase your intake, and health, today.

 

Nutrition article written by Samantha Reiff, nutrition student at FMAR and Monika Kraus, RD

Health Benefit of Beans

Below is a link to an article about the health benefits of beans. As the colder months have arrived, it is a great time to get out the crock pot and start making bean soups and chili. You can find a bean recipe in the article below and can also find hearty bean soup recipes online.
http://www.examiner.net/health/x213521738/Shaffer-Beans-are-natures-hidden-treasure

Happy Healthy Halloween

Happy Healthy Halloween

It can be challenging enough to eat healthy throughout the year, but it’s even harder when candy is lurking everywhere you look as we all prepare to celebrate Halloween. ‘Tis the season for witches and cauldrons, pumpkins and goblins, skeletons and werewolves, and the ultimate spook: dietary demons. You can, however, celebrate the creativity and thrill of the season without ruining all of the efforts you’ve invested in your healthy lifestyle. Furthermore, if you have children, you can teach them about moderation and ways to indulge in more than just candy this year. Following are some tricks and treats to keep you and your diet healthier this Halloween:

1. Wait until Halloween day to buy candy. Not only will you avoid the temptation of having it sit in your pantry for weeks, but you’ll probably get it on sale and save some money too.

2. Don’t buy your favorite candy. If you know you’ll be eating one Snickers bar for every one you hand out on Halloween night, don’t buy the Snickers! Opt for something that isn’t as tempting to you.

3. Hand out healthier options instead. No trick-or-treater really wants a piece of fruit on Halloween, but you can give trail mix, granola bars, bags of pretzels, or sugar-free gum if you feel less tempted by it. Also, parents will thank you.

4. Remember that Halloween is only one day. You can still enjoy a piece of candy or two as long as your overall diet is healthy and you’re active throughout the year. Just don’t eat like it’s Halloween for weeks before and after it’s over. On November 1st, it’s back to your healthy routine.

5. If you have kids, consider allowing them to indulge a bit that night, but be sure to serve a healthy dinner before trick-or-treating so they aren’t eating as they go, or stuffing themselves afterwards.

6. After Halloween, keep the candy collection out of sight and only consider giving kids a piece if they ask for it. Then, use it as a bargaining chip. If they want a piece of candy, they get to choose an additional fruit or vegetable that day, in place of something else. Or, they must have it with a glass of milk or water.

7. One week after Halloween, if candy remains, use it for arts and crafts projects, give it away, or throw it away. It is far more costly to your weight and your health to keep it and eat it than it is to get rid of it.

8. Instead of focusing on candy, spend more time going to the pumpkin patch, making a scarecrow, hanging cobwebs, creating costumes, and going on haunted hayrides. North Carolina has countless opportunities for fun this season.

9. Explore the nutritional value of pumpkin! Not only is pumpkin flesh full of fiber, high in vitamins A, C, and E, high in carotenoids, low in calories, and fat free, it is a versatile vegetable to experiment with. Also, pumpkin seeds are delicious roasted and are loaded with protein, iron, omega-3 fatty acids, and super-nutritious vitamins and minerals. Be sure to use uncarved pumpkins for cooking, and choose “milk,” “cheese,” or “sugar” pumpkin varieties for the best cooking results. Following is a great rice recipe that can be served as a nutritious side dish with roasted chicken or pork tenderloin, or as a meal itself.


Roasted Pumpkin and Sweet Potato Pilaf (Jaime Harder, MA, RD, Cooking Light OCTOBER 2007)
Ingredients:
2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
Cooking spray
2 teaspoons olive oil
1 cup diced onion (1 small)
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic
4 cups fat-free, less-sodium chicken broth
1 cup brown rice
2 teaspoons chopped fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 bay leaf

Preparation:
Preheat oven to 400°.

Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven, and set aside.

Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.

In summary, Halloween can still be full of treats and ways to celebrate creatively in moderation, but it does not have to trick you into destroying your diet and healthy lifestyle. Happy Halloween!

(Nutrition article written by Samantha Reiff, Nutrition Student at FMAR)



An Apple a Day. . .

An Apple a Day. . .

 

We’ve all heard the saying that an apple a day keeps the doctor away, and there are plenty of reasons for that! Health benefits of eating apples have been linked to decreased cancer risk, heart health, blood sugar regulation and even weight loss. As it is now Autumn – apple season in North Carolina - read below for some great information about apples.

 

First and foremost, apples make up part of your fruit and vegetable intake each day, so eat up and enjoy. One whole small apple (the size of a woman’s fist or a baseball) is approximately 60 calories and 3 grams of fiber. But be aware -many apples that you buy at the market are much bigger, ranging from 100 – 120 calories, so for weight management, be sure to keep the apples you purchase a reasonable size.

 

Second, apples contain vitamin C, beta carotene, loads of antioxidants, and polyphenols, or plant-based nutrients that are good for your health.

 

And as if that isn’t enough, there are so many varieties available that you can surely find a few favorites for your family.

 

There are over a dozen varieties grown locally that are already available at farmers’ markets during the fall / early winter season. Of course, they are also stocked at your supermarket year round, but now is a great time to look for local apples since they will be abundant through the early winter months. Why go for local apples? They likely picked within hours or days of making it to market, thereby packing higher nutrients and fresher taste and texture. Also, don’t hesitate to stray from the traditional Red Delicious or Granny Smith varieties. One great benefit of going to a farmers market is that you can ask to try samples of new varieties of apples. You can have a different type of apple daily for almost two weeks if you go local, so try them all and make it an adventure!

 

Finally, go for whole apples instead of apple juice or applesauce. Even though there are nutritional components in each, they are far more processed than whole fruit, lack the fiber content, and typically have loads of added sugars.

Here are some ideas for savoring the apples of the season:

 

1. Eat them whole! Ideal eating varieties include Gala, Jonagold, Fuji, Pink Lady, Honeycrisp, and Crispin or Mitsu.

2. Slice them, keeping skin on, and sprinkle with ground cinnamon

3. Add slivers to a mixed greens salad with walnuts

4. Serve wedges with a small dab of peanut butter for added protein (keep PB portion in check!)

5. Bake them and serve warm with cinnamon and a little drizzle of honey

6. Spritz apples with lemon juice after slicing to prevent browning

7. Slice them very thin and bake until crisp-tender, creating apple “chips.”

8. Add chunks of apple to oatmeal or cereal.

However you like them, don’t miss out on the feature fruit of the season. Welcome to Autumn!

 

(Nutrition article written by Samantha Reiff, Nutrition student at FMAR and Monika Kraus, RD at FMAR)

Don't let the State Fair wreak havok on your diet

The much anticipated NC State Fair begins tomorrow, Thursday, October 13, 2011 at 3:00!

For many of us it is one of the most exciting times of the year. Unfortunately a lot of us think of the Fair as a place to go to binge on things like turkey legs, french fries, and deep-fried cheesecake. The scary truth....just those 3 things total up to 2,351 calories!! Pretty shocking, isn't it?!

Want to know what to eat instead? Check out this link http://www.wral.com/news/local/page/3805503/ to find some better choices such as a regular corn dog, corn on the cob, and cotton candy for a total of 622 calories. And the healthiest option of all - bring your own healthy food.

A few tips on how to say no to the temptations at the fair:

1. Eat before you go.

2. Pack a few healthy snacks.

3. Instead of focusing on the food at the Fair, plan your trip based on the different things you want to experience while there. Here is the link to the NC State Fair website, http://www.ncstatefair.org/2011/index.htm. If you map out your trip and keep the focus on entertainment, exhibits, and competitions you won't even have time to think about the food!

(Article written by Sarah Saba, Program Manager, Family Health and Wellness Center)

Meal Planning

Attached is a link to a great article I found online about meal planning. Meal planning is a great way to keep you eating healthy, saves time with trying to figure out what to cook, and helps you to save money at the supermarket. I hope you enjoy the article.


http://mendotaheights.patch.com/articles/10-steps-to-ease-into-menu-planning

What should I be buying- Organic? Conventional? Or Local?

What should I be buying- Organic? Conventional? Or Local?

When it comes to fruits and vegetables, we know one thing for sure, we should be eating more of them.  Fruits and vegetables are low in calories, high in fiber, and are packed with vitamins, minerals, and phytochemicals – substances found only in plants that protect against disease. 

Research shows that people who eat five or more servings of fruits and vegetables daily have half of the cancer risk of people who eat only two daily servings. Additionally, eating a variety of different, brightly colored fruits and veggies ensures that you get a wide range of nutrients, which is even better than eating the same produce every day.  But if you have a few favorites, even eating the same fruits and veggies every day is better than not eating enough of them. 

So how do you choose which fruits and vegetables to purchase?

Supermarkets today are loaded with choices, so much so that it can be overwhelming.   Even if you know you want to buy tomatoes, chances are that there are a handful of options:  conventional, local, or organic.  The important thing to understand is that ALL of them are great choices.  There are, however, differences between them.

First, if a fruit or vegetable is not labeled at the market, chances are that it is conventional.  Conventional means that it is grown with chemical fertilizers and/or pesticides, and it could come from anywhere.  Typically the sticker will list the country or state of origin, and maybe the name of the farm.  Supermarkets will often have specific conventional produce on sale (often produce that is in season).

Organic, on the other hand, tells you that the fruit or vegetable has not been grown with any chemical pesticides or fertilizers, among a long list of other rules issued by the US Department of Agriculture.  There is no proof that organic produce is better for you nutritionally, but some people choose it because they want to avoid the fertilizers and pesticides common in conventional produce. Organic produce can often be more expensive than conventional produce.

Local is the third option, which may include both conventional and organic produce.  Although there is no textbook definition of local as it pertains to agriculture, most people consider food grown within 400 miles or within the same state to be local.  It is common to find seasonal local produce in the supermarket (it will be labeled), but shopping at a farmers market or joining a community supported agriculture group (CSA) are great ways to get local produce. Buying local food provides you with seasonal fruits and vegetables that might have been picked the same day you bought them, ensuring freshness and usually lower prices.  On the other hand, if you purchase strawberries at the market (imported from South America) in January, you know that they have traveled thousands of miles, are already several days old (longer for some items), and you pay extra for the effort and fuel it took to ship them to your supermarket.  Sure, it’s nice to have fresh berries and tropical fruit all year round, but you often pay dearly for the convenience, not to mention the impact it has on the environment.

There are many local farmers markets in the Raleigh/Durham area. At a farmers market you can talk to the farmers who grow your food, know from where it comes, and ask directly if it is organic.  You can choose your produce (they often will even give you a free sample to taste) and this offers an opportunity to try many new fruits and vegetables at a reasonable price.

A Community Supported Agriculture group (CSA) delivers a package of fresh local produce to your home, a specified location weekly, or you pick it up directly from a local farm. You often pay a fee upfront and/or weekly for a box of seasonal fruits and vegetables from local farmers. There are many CSA’s in the Raleigh/Durham area. You can find listings online that best meet your needs. Two groups that we are familiar with are:

The Produce Box http://www.theproducebox.com/

Papa Spuds http://papaspuds.com/

The choice is yours – conventional / organic / local – just eat lots of fruits and vegetables. If you can make it to the farmers market, local produce is ideal in its freshness, price, seasonality, and the benefit of supporting local farmers. 

And always remember to wash all produce

well before eating it.

Nutrition article written by Samantha Reiff (nutrition student) and Monika Kraus, RD

(Reference:  “What to Eat” by Marion Nestle, North Point Press (2006).)

The “Natural” Myth

Nutrition labels are often confusing and often deliberately misleading. Anyone who has tried to compare labels at the supermarket in a quest to find the healthiest options is likely to feel good about choosing products with the word “natural” on the label. But what exactly does “natural” mean, nutritionally speaking?

 It might be disappointing to find out that a claim of “natural” on a food label means only that the product contains no artificial ingredients. Sounds good, right? Well, yes, until you start thinking about all of the not-so-good-for-you foods and ingredients that are 100% natural. Saturated fat, the type found in most meats and animal products that we strive to limit in our diets, is completely natural. Sodium is also so perfectly natural that it is an element on the periodic table! If you are looking to reduce your sodium intake, you are far better off looking for the words “low sodium” than to rely on “natural” to steer your choices.


Sugar is another ingredient that is 100% natural, but most people would not argue that it is “healthy.” The point is that “natural” is put on labels to lure you into thinking that a product is better for you than a product that does not have such a label. The truth is, however, that there are countless unhealthy, high fat, high sugar, high sodium products lining the supermarket shelves that use the word “natural” to delude us into thinking we are making a nutritionally-sound choice. Even high fructose corn syrup can be found in “natural” products if the high fructose corn syrup is produced without adding any synthetic ingredients!


 Finally, “natural” on meat and poultry labels has nothing to do with how the animals were raised or fed or their saturated fat content. Look for labels of “lean” or “extra lean” (generally less than 10 g and 5 g of saturated fat, respectively) to find healthier meats. Furthermore, even processed meat products, such as smoked, cured, or salted, can still be called “natural” since the processing involves non-artificial ingredients. The fact is that we must, as savvy consumers, look beyond the lure of “natural” on a label and into the greater depths of the ingredient list.

 So now you know. Next time you’re at the supermarket and see the word “natural” on a label, pick up the product and read the ingredients. Even more importantly, look at the nutrition label for saturated fat, sodium, sugar, and calorie content, and seek out products with low quantities of each. Or, for the easiest way to get truly natural and healthy options, choose foods with no labels whatsoever: fresh fruits and vegetables, and lots of them.

Eat up!


(Nutrition article written by Samantha Reiff, Nutrition Student at FMAR)

Monthly Support Group

Monthly Support Group/Nutrition Discussion


Please join us this Wednesday, September 14th from 5:30-6:30pm at the Center for Medical Weight Loss for a discussion on “How to Start Loving Healthy Food”. Monika Kraus, MS, RD, LD will be leading this month’s support group.

There is not cost for support group and you do not have to be a weight loss patient to attend, so please also invite anyone else you think would benefit from attending.

Please contact Sara Saba at 919-232-9436 or email loseweight@fmaraleigh.com to sign up.

We hope to see you there!

A Healthy Food Environment

A Healthy Food Environment

Anyone trying to lose weight, improve eating habits, make healthier food choices, and resist the temptation of that seductive chocolate cake (or whatever guilty pleasure consistently derails your diet) knows how difficult it can be to choose the healthy choice over other options.

In fact, most counseling for weight loss stems from the fundamental understanding that we are what we eat, and we have the control to choose what we eat. While that is in fact true, recent research from the Journal of the American Dietetic Association questions the notion that all people are equally responsible for the personal dietary choices they make.

In a country where the food industry’s primary purpose is to create tasty, often high-calorie foods that bring us pleasure, even nutritionally educated people struggle with making healthy choices, often resulting in guilt and shame at overeating or gaining weight. While choice will always be a factor in any decisions we make in life, it might not be the only factor. And in the case of food choices, there might be more to it than choosing blueberries over blueberry crumb pie.

Applehans et al., the authors of the research study mentioned above, note that the pleasurable experience of eating delicious food can override our natural fullness cues, leading us to overeat even when we are past the point of hungry. They also noted that some people feel an even greater pleasure response to eating highly palatable food than other people, resulting in less ability to control their choices in the presence of such foods. The researchers compare this heightened pleasure response to the same neurological motivators (or brain triggers) that compel people to engage in gambling, alcohol, or substance abuse. The connection, per the research, demonstrates that it’s more than just personal choice that provokes people to make dietary decisions. The environment within which one makes the choice can have a profound effect as well.

What does this mean to you? First and foremost, it does not mean that you should stop holding yourself accountable for what you eat and how much you exercise each week. Even if this research implicates a neurological process that makes it more difficult for some people to resist tempting foods, it certainly does not mean that you should indulge in all of those foods and blame your biology! It does, however, uncover some ways to stay strong if you feel your willpower (or lack thereof) is the downfall of all of your weight loss efforts. If you feel powerless around some foods, then control your food environment.

 

1. If you can’t control your choices, keep those foods out of your house. Don’t even buy the cookies/sugar cereals/snack chips for your kids if you know you will be eating half of them. Your kids will be better off without them, too! Don’t grocery shop when you’re hungry, and be sure to stock your home with items you know are healthy for you and your family.

 

2. Surround yourself with healthy foods: bowls of fresh fruit on the counter, washed fresh vegetables in the fridge (you can buy them already washed and ready to eat if time is an issue), low sugar whole grain breads and cereals, nuts, etc. If you find yourself craving a snack but you don’t have potato chips or pop tarts in the pantry, you will choose a healthier option because all you have to choose from are healthy options!

 

3. Choose restaurants wisely. If you know you are powerless to control your fried shrimp addiction at the State Farmer’s Market Restaurant, don’t go to the restaurant! Same thing goes for deep dish pizza, greasy Mexican, or whatever else consistently derails your plans. Choose a food environment (ie: restaurant, in this case) that offers healthy choices, and actually order them! It might take some exploring to find new places that still satisfy you, but if you already know you will not order the steamed shrimp and vegetables at your favorite Chinese restaurant (probably the only truly healthy thing on the menu at a Chinese place!), then avoid Chinese restaurants all together.

 

The point is that if you don’t trust yourself to make healthy choices in the presence of unhealthy food, it might not completely be your fault. That does not, however, mean that you still can’t exercise control over your food environment, which will allow you to keep those tempting options from tempting you. At the end of the day (or your meal), you will feel better and more in control of your eating, and your efforts will help with your healthy lifestyle/weight loss goals, too.

 

Reference: Applehans BM, Whited MC, Schneider KL, & Pagoto SL. Time to Abandon the Notion of Personal Choice in Dietary Counseling for Obesity? J Am Diet Assoc. 2011; 111:1130-1136.

Nutrition article written by Samantha Reiff, nutrition student at CMWL

Avoiding Hunger Hostility

Avoiding Hunger Hostility

Call it what you like: hungry hostile, “hangry”, hypoglycemic, ragingly ravenous, desperate. . . we’ve all been there.

It’s those moments when our hunger surges so strongly that all of our knowledge about healthy eating and self-control goes out the window - as we roll down the window and place an order we will later regret at the closest fast food drive-thru. At the time, it seems like the only option. After all, by this point, you’re close to shaking you’re so hungry, and waiting even another five minutes seems too much to bear.

 

If you’ve been there, especially if you find yourself in this situation on a regular basis, acknowledge it and plan ahead. It’s far easier than you might imagine, and it comes down to simple preparation rather than fending off temptation in those desperate moments.

The key to avoiding the fast food fix (or convenience store or vending machine or leftover donuts in the break room) is to always, ALWAYS have something healthy at your fingertips. This does not mean you have to pack a cooler every time you get in the car, but rather think of snacks that have staying power and require virtually nothing to acquire or keep fresh.

The critical aspect of this strategy is to have it, literally, at your fingertips, so you can quiet the “hangry” episode and hold yourself over until you have access to healthier choices.

Keep something in your handbag, glove compartment, desk drawer, (all three?) or wherever you find yourself in this situation, and never be without a healthy choice.

Suggestions include

• A Tupperware container of 10 raw nuts 
• A whole grain Nutri-Grain bar
• A foil pouch of tuna (no refrigeration required)
• A protein bar (limit to 150 calories and < 12 g sugar)

Another key to the success of this strategy is to have it there even if you don’t think you’ll need it anytime soon. Being prepared in this manner can only leave you eating more healthfully more consistently, even when desperation hits. And, with no spoilage to consider (unless, of course, you leave that tuna pouch in your glove compartment for years), you have little to nothing to lose, except for the feelings of regret that accompany your french fry fix. A little preparation goes a long way when it comes to calming the hunger hostility.

(Today’s weekly nutrition article was written by FMAR/CMWL’s nutrition student - Samantha Reiff)



Salad Savvy

Salad Savvy

Often considered a mainstay of individuals who are watching their weight, salads can provide a light, healthy, satisfying meal or side dish, and are especially appealing during the bountiful summer produce season that is currently underway. They can also, however, masquerade as a healthy choice while packing more calories and fat than a cheeseburger and fries. The key to being salad savvy is choosing healthy ingredients and going light on the dressing, which can tally up to 200 calories per 1-2 tablespoons, and make an otherwise healthy salad not very healthy at all. Below are some guidelines to consider when crafting your salad creations.

1. Load up on greens. The basis of any healthy salad consists of a hearty helping of greens. Don’t feel confined to iceburg lettuce and/or romaine. Be creative with watercress, arugula, mesclun, baby spinach, fresh herbs, or a combination of different greens. Not only will the variety add different flavors, but the deeper greens also contribute more nutrients than iceburg lettuce.

2. Choose non-starchy, colorful vegetables to add to your greens, such as tomatoes, cucumbers, bell peppers, radishes, sweet onions, carrots, and celery. These ingredients are packed with nutrients and fiber, helping to fill you up as well as add fundamental nutrients to your diet.

 3. Choose additional, more calorically-dense toppings wisely and in small quantities. Things like sunflower seeds, candied nuts, cheese, bacon, croutons, corn, eggs, avocado, dried fruit, cold cuts, and noodles can add significant amounts of flavor, but also significant amounts of calories and fat. While some of these added toppings do have good qualities (ie: eggs, seeds, avocado, nuts), they are also high-calorie foods, and should be used sparingly.

4. Always ask for dressing on the side. Dressing can add up to 200 calories per 1-2 tablespoons (think blue cheese or ranch), not to mention up to 20 fat grams, and not the good fat! A good choice to consider is extra virgin olive oil and vinegar, which provides a healthy dose of monounsaturated (healthy) fat, vs. the saturated fat in other dressings. Also, when asking for dressing on the side, consider dipping your fork in the dressing instead of drizzling it on, which will still provide great flavor but substantially reduce the quantity.

5. Beware the restaurant salads! If the menu isn’t clear, ask specifically what is on the salad. A simple Asian Chicken Salad could actually include fried chicken strips, fried wontons, soba noodles, and loads of sugary, sweet and sour dressing. Don’t take the risk! Even a simple Caesar salad, which seems healthy in its abundant base of romaine lettuce, usually comes loaded with dressing, croutons, and cheese. Make a point to know what it in your salad before it is sitting in front of you, tempting you.

Some ideas for including lean sources of protein to your salad for more satiety and to make them meal-worthy include: 3 oz. grilled or baked chicken or fish (about the size of a deck of cards or an average bar of soap), 1 hard boiled egg, 5-10 unsalted nuts, ¼ cup beans (not baked beans!), or ¼ cup edamame (soybeans).

The bottom line: salads can still be fantastic, nutrient-dense, delicious, and creative options for individuals watching their health and weight. It is critical, however, to understand that not all salads are created equal, but you now have the knowledge and control to be salad savvy.

Enjoy!

Today’s weekly nutrition article was written by

FMAR/CMWL’s nutrition student - Samantha Reiff

Using herbs to spice up your food

Attached is a great link to an article about using herbs to season your food. I hope you enjoy the article.

http://www.dailyherald.com/article/20110809/entlife/708099879/

The challenges of staying with the plan when everyone else is eating the good food.

In an ideal “dieting world”, everyone around you would be eating healthy, there would only be healthy food available to eat, and there would be plenty of time for exercise without the stresses of everyday life.

Unfortunately, this ideal world does not exist for most of us. We are faced with many challenges that make dieting hard at times.

One prominent challenge is seeing everyone around you eating “the good food”. It is often hard to eat a salad when you see your friends and family eating the foods you want. So, how do you stay successful with the challenges?

• If you know you will be attending a party or going to a restaurant, choose foods wisely the rest of the day. This will allow some wiggle room for making some not so healthy choices when with friends.
• Do not tell everyone you are dieting. Some may try to tempt you with unhealthy foods, others may question everything you are eating, and some may offer unsolicited advice. If others ask, just let them know you are trying to eat healthier.
• If you are going to a restaurant, look online at the menu earlier in the day and make your food selections – and stick with it. This will reduce the temptation for making unhealthy food choices.
• Remember, that even though others around you may not be eating healthy food at that particular time, they may be eating very healthy at other times or just may not be motivated for a healthy lifestyle at this point of time. Do not let their habits influence your goals.
• If you are hosting friends at your house, plan to prepare a healthy meal. If you are going to someone else’s house, offer to bring a healthy dish.
• Remember, it is ok to try a small piece of “unhealthy food”. On the other hand, if you don’t think you can stop – just skip it.
• Join an exercise class where you may meet new friends that are also focusing on health. You can motivate each other.
• Even though it may be challenging, keep reminding yourself why you are trying to lose weight. This can help keep you on track.

Healthy eating at restaurants: Link to an interesting article

It is often helpful when restaurants list the nutrition information about menu items. It can be eye opening to see how many calories/fat are in some of your favorite dishes, while helpful in making healthy food choices. Many restaurants offer nutrition information online, but an increasing number of restaurants are also listing the nutrition information at the establishment. I have attached a link to an article from msn about nutrition information provided at restaurants. I hope you find it interesting.

Good eats!!!

http://today.msnbc.msn.com/id/43903792/ns/today-today_health/

You are what you eat, healthy foods for healthy skin

You Are What You Eat:

Healthy Foods for Healthy Skin

We often think of lotions, creams, and soaps for bringing out the best in your skin. Did you know that what you eat also affects how your skin will look and feel? Below are some great foods to help keep your skin looking young, prevent premature aging, reduce your risk of skin cancer, and bring out the best in your skin.

Water: Drinking water helps to keep your skin hydrated. Hydrated skin helps move nutrients around and removes toxins. Try to drink eight 8-ounce glasses of water a day.


Green tea: Green tea has anti-inflammatory properties that may help reduce the health risks from ultra-violet light. It may also reduce the risk of skin cancers. Try drinking a cup of green tea every day.


Vitamin A, C, and E: All three of these vitamins provide antioxidant properties which are helpful to your skin. There are many factors that can damage your skin including the sun, air pollution, and cigarette smoke. Antioxidants help to repair the skin from these and many other irritating agents.

• Vitamin A is vital for skin health. It is necessary for the maintenance and repair of skin tissue Great sources of Vitamin A include carrots, sweet potatoes, and cantaloupe. Low-fat dairy including yogurt, low fat cheese, milk, and cottage cheese also provide a great source of Vitamin A. The healthy bacteria in yogurt also help with digestion which is beneficial for your skin.
• Vitamin C fights premature aging by reducing the damage caused by free radicals from the sun, smoke, and pollution. Some great food sources include kiwifruit, oranges, strawberries, bell peppers, broccoli, and cauliflower.
• Vitamin E also protects skin cells from ultra violet light, smoke, and pollution that produce cell damaging free radicals. It also helps reduce the appearance of wrinkles. Food sources include sunflower seeds, almonds, peanuts, peanut butter, wheat germ, and tomatoes.

Omega-3 and Omega-6 fatty acids: Fatty acids act as a barrier to harmful agents and also act as a passageway for nutrients to get into your skin and waste products to get out. The healthier your cell membranes are, the better they can hold moisture. Fatty acids can be found in salmon, tuna, flaxseed and walnuts.

Healthier cell membranes → moisture in your skin → softer, younger-looking skin.

• Selenium: Selenium helps to protect your skin from sun damage and delays aging by protecting skin quality and elasticity. Selenium can be found in whole wheat bread, muffins, and cereals; turkey, cottage cheese, tuna and Brazil nuts.

Enjoy a variety of healthy foods that contain the nutrients above to help your skin and overall health.

Your skin will thank you!



Wake up, It's time for breakfast

Wake Up, It’s Time For Breakfast

We have all heard the saying “breakfast is the most important meal of the day.” Unfortunately, many people skip breakfast so that they can sleep a little later, do not feel hungry in the morning, or think it will help with weight loss. So, why do you need to eat breakfast, and what should you be eating?

Why it is important to eat a healthy breakfast

• You spend 8 or more hours without any food or water while you are sleeping. Your body is looking for nourishment when you wake up.
• Many breakfast foods are loaded with vitamins/minerals/fiber/antioxidants.
• Eating breakfast helps with concentration throughout the morning.
• Skipping breakfast leads to hunger prior to lunch, leading to morning snacking on unhealthy foods and/or overeating at lunch – leading to weight gain.

What should be included in your breakfast

• Whole grains: Look for breads and grains that contain at least 3 grams of fiber a serving.
• Low fat protein: Some good choices include peanut butter, lean meat, and eggs.
• Fruits/vegetables: Fresh or frozen fruit/vegetables are best.
• Low fat dairy: 1% or nonfat milk, low fat/nonfat yogurt, low fat cheese, cottage cheese.

Breakfast Ideas

• Cold cereal and milk: Be sure to choose a healthy cereal (at least 3 grams of fiber and no more than 5 grams of sugar per serving), and 1% or fat free milk.
• Oatmeal or cream of wheat (add fruit and/or nuts for additional flavor and fiber).
• Yogurt with fruit and/or nuts.
• Whole wheat English muffin with a slice of cheese and one cup of fruit on the side.
• One tablespoon of peanut butter on a whole wheat mini bagel and one cup of fruit.
• Fruit smoothie made with yogurt, fruit, and wheat germ.
• One cup of cereal in a baggie and a cup of 1% fat or skim milk in a travel mug to eat on the way to work.
• One egg scrambled on a whole wheat tortilla with salsa.

Breakfast Smoothie Recipe

• 6 ounces of nonfat or low fat yogurt
•  ½ cup fruit (berries/pineapple/peaches/banana or any other fruit you like)
• ¼ cup nonfat milk
• 1 Tbsp wheat germ
• Ice (as much as desired)

Blend all of the ingredients together and enjoy!

The 4th of July is almost here.

What a great time to celebrate with family, friends, and great food.

Attached is an article with from Eatingwell.com with healthy recipes to enjoy all weekend long.

http://www.eatingwell.com/recipes_menus/recipe_slideshows/all_american_4th_of_july_recipes#leaderboardad

Wishing you all a happy and healthy 4th of July.

Go Nuts for Nutrition

Go Nuts for Nutrition

Nuts can be a great part of a healthy eating plan. They are loaded with nutrients, fill you up, and are easy to eat on the run. So the next time you want a snack, grab a handful of nuts.

Why should you eat nuts

• Nuts are a great source of protein, fiber, calcium, phosphorus, zinc, copper, selenium, folate, omega 3 fatty acids, and vitamins A and E.
• The protein and fiber in nuts will help to fill you up and keep you satisfied much longer than a high sugar/carbohydrate snack.
• Nuts are rich in flavonoids, an antioxidant which may help to reduce your risk of cancer and cardiovascular disease.
• Nuts are high in monounsaturated fat (the good fat), and low in saturated fat.
• Nuts help to lower your LDL (bad cholesterol).
• Nuts are easy to store and convenient for taking to work and when traveling, and are easy to carry with you in a purse, suitcase, or pocket.
• However, remember that nuts are high in calories, and therefore portion control is important. Incorporate them into your day by eating them in place of other foods at a meal or snack and be sure to measure out a portion of nuts before you start eating them.

One Tablespoon of most nuts = 80-100 calories

One Tablespoon of peanut butter = 100 calories

One handful of nuts = 2 Tablespoons = 160-200 calories

What kind of nuts should you eat

• Try having a variety of nuts including walnuts, cashews, almonds, brazil nuts, and pistachios. Peanuts are also good (but they are actually a legume, not a nut).
• Stay away from sugar coated nuts – they add calories and unnecessary sugar to an otherwise healthy snack.
•  Try to limit the amount of salted nuts you eat, especially if you are on a sodium restricted diet.
• Be careful about buying a bag of trail mix. There are often 3-4 servings per bag, providing excess calories. Instead buy nuts in bulk and portion them out yourself.

Meal and snack suggestions for using nuts

• Add one Tablespoon nuts to a salad instead of cheese.
• Add a sprinkle of chopped nuts to nonfat/low fat yogurt.
• Add nuts to a pasta dish as a source of protein and leave off the cheese.
• Snack on a handful of nuts instead of chips.
• Replace an afternoon snack of cookies with one tablespoon of peanut butter on four high fiber crackers.

"I Can't Stop Thinking About Food"

"I Can't Stop Thinking About Food"

We all have days (or weeks, or months) when we can't stop thinking about food. There are certain times of the day that are harder than others, and certain events that make it more challenging. Below are some tips for getting through some of these challenging times.

Challenge #1: Watching Television (especially the commercials) makes most of us want to eat. The food commercials look really good, we get bored, or we are just in the habit of snacking while watching TV.

Solution:

• Press the "mute" button during commercials.
• Keep a “goody box” nearby with things that you can keep you busy (nail file, hand cream, stress ball, a joke book, puzzle book), or call a friend during the commercials.
• If you have DVR with your cable service, then DVR your favorite TV show’s, and fast forward the commercials.

Challenge #2: Missing the smell and taste of your favorite foods.

Solution:

• Plant an herb garden. You can grow herbs on a window sill, outside on a deck, or in your garden. Every morning, take a deep breath and smell the herbs.
• Buy scented candles. They are available in many flavors and scents (even chocolate). When you are craving a treat, smell the candle.

Challenge #3: Being tempted to eat something that is not on your nutrition plan.

Solution:

• Before eating the food, wait 10 minutes, and keep yourself busy during that time. Often in 10 minutes, the craving will go away.
• We are often thirsty rather than hungry, so have a glass of water, wait 10 minutes and see if you are still hungry.

Challenge #4: Getting together with friends is often revolved around food, so you are finding it hard to spend time with others.

Solution:

• Plan times to be with friends that do not include a meal. Plan a shopping trip, go to see a movie, and/or enjoy a walk outdoors.
• Get to know others on the same diet plan. Spend time together doing activities that do not revolve around food.

Many of these tips were provided by a participant at the Center for Medical Weight Loss. If you have any additional ideas that have helped you when you have "food in your thoughts", it would be great to add them to this list.