WELCOME

Welcome to my Blog. Check back for new blog posts regarding nutrition, food, and fitness. You can also access my blog posts, daily nutrition tips and recipe ideas from my Facebook page at www.facebook.com/healthyyounutrition and don't forget to "like" us!

Interested in a healthy lifestyle change but don't know where to start? Check out the NUTRITION SERVICES tab for the motivation and support you need to start living life as a healthier you!

Health and Happiness,


Stephanie : 0 )








Saturday, November 19, 2011

Pop It Up!

Craving a salty snack?  Did you know popcorn is a whole grain?! 

Three cups of popped popcorn = 1 serving of whole grains!

Pop your own popcorn and add a little spice for a healthy snack or try Orville Redenbacher's Smart Pop 94% fat free.  Popcorn that isn't loaded with butter is low in saturated fat and calories; plus popcorn is a good source of fiber.

Research shows that whole grain intake is 250% greater in people who eat popcorn.

Here are some shocking comparisons...
* 1 oz popped popcorn (7.5 cups) is only 120 calories and has 4 grams of fiber.
* 1 oz large pretzel rods (3 rods) is 120 calories and 1 gram of fiber.
* 1 oz of chex mix (2/3 cup) is 120 calories and has 1.1 grams of fiber.
* 1 oz. potato chips (about 15 chips) has 150 calories and 1.2 grams of fiber.

As you can see, popcorn is the ideal healthy snack choice this weekend while snuggling up to a good movie during a rainy night.  So pop up some whole grains and snack away!

Friday, November 18, 2011

T.G.I.F

T.G.I.F. today stands for Try Getting Into Fitness!

I know it's Friday night and you could be at happy hour, or maybe you are on your way out the door but why not take 10 minutes...that's it, just 10 minutes to get active.  Take a walk around the block or even up and down the stairs!  Do jumping jacks, stomach crunches, lunges and push-ups!  Just try walking away from the computer and doing a 10 minute activity.  I just got home from work and I am beat but in a minute I am dedicating 10 minutes to an activity, then I'm going to enjoy the rest of my evening - dinner at my favorite Greek restaurant!  If you currently are not active and want to Try Getting Into Fitness, start small with just 10 minutes a day.  You might find that after 10 minutes, you could do 10 more and so on.  Eventually you want to work up to 30-60 minutes of physical activity on most days.  This constitutes activity other than your daily routines.   


BENEFITS OF REGULAR EXERCISE:
Physical Activity is an important part of a healthy lifestyle.  It can aid in weight management (of course) but it also allows the blood and oxygen to flow freely throughout your body which promotes disease prevention and overall health and wellness.  My favorite perk from physical activity is stress reduction!  Physical activity can aid in stronger muscles and bones as well as reduce symptoms of anxiety and depression.  Exercise boosts energy and on the contrary, promotes better sleep (just try not to exercise right before bedtime; you might have gained too much energy to sleep).  Physical activity can also improve your sex life or quality time with others.  Being active is even more fun when shared with other people.


FUN WAYS TO GET PHYSICALLY ACTIVE:
Dance
Hike, jog, run, walk
Play a sport
Swim
Spin/cycle, bike ride
Aerobics
Yoga, pilates, tai chi
Yard work
Weight lift, circuit training, cross-fit
Jump rope
Roller skate, ice skate
Snow board, ski
Horseback riding
Frisbee, play catch
Hula hoop
And the list goes on!


Check your cable line-up, you might have an exercise channel with free videos to watch from the convenience of your own home.


Finally don't forget to stay hydrated and drink plenty of water when being physically active.  Now go out there and T.G.I.F!

Thursday, November 17, 2011

Breaking the Fast

I know you've heard it before that breakfast is the most important meal of the day, well studies prove this to be true!  A healthy breakfast reaps positive mental, physical and emotional benefits. 

Eating breakfast everyday refuels the brain and body and keeps our weight in check by jump starting our metabolism.  Breakfast benefits people of all ages.  Academic achievement increases because students are more focused.  Their bodies have more energy to play and participate in recess, PE, and weekend sports.  Kids who eat breakfast tend to eat healthier overall.  Eating a healthy breakfast even helps us get along with others because we are not moody or irritable from running on an empty stomach.  Adults also benefit from a fueled brain.  We need this brain power to get the job done at work and be our best!  

Studies have shown that consumption of a nutritious breakfast results in improved attention in late morning task performance, quicker and more accurate retrieval of information (working memory), fewer errors made in problem solving activities, better concentration and ability to perform complex tasks.  More specifically what you eat for breakfast may have a huge impact on your day.  For example, eating eggs at breakfast reduces ghrelin, a hormone that contributes to hunger, and can support healthy weight maintenance.  For more great breakfast choices and reasons why breakfast really is the most important meal of the day, check out the Dine and Shine Tips below:
Teach children early the routine of starting the day with a nutritious breakfast so they can manage their weight in the long run without even knowing it
Kick start metabolism because it is slowed while you sleep
Healthier diet overall
Cereal especially helps because you consume more of the recommended amounts of vitamins and minerals with the aid of milk and fruit
Fiber- cereal, berries, whole grains, veggies, beans, soy
Soluble fiber decreases cholesterol – oatmeal with strawberries
Add walnuts, chia and flax seeds (omega-3s) to enhance brain development
Vitamin C makes brain neurotransmitters
Choline (egg yolks, nuts) makes memory cells
Protein helps you stay focused and satisfied
Enhances memory, improves cognitive ability, and increases attention span (more alert and able to concentrate)
Stabilizes blood sugars because blood sugars are low in the morning due to overnight fasting (low blood sugar = lethargy, irritable, inability to concentrate)
Improves mood
Kids perform better in school and at play and have more stable energy levels (better mood/behaviors)
Pregnant women need increased calcium and folate and breakfast can help increase the intake of these nutrients – prolonged overnight fasting affects fetus growth; breakfast may also help with nausea (especially whole grain carbs such as oatmeal or toast)
Prepare ahead of time: parfaits (yogurt, tofu, nuts, berries, granola), pre-sliced fruits and vegetables, homemade whole wheat muffins, fruit purees and ground nuts for parfaits, cereals and smoothies, granola bars, single to-go containers of cottage cheese, whole grain waffles or English muffins with all natural peanut butter or other nut butter or laughing cow cheese wedge, hard boiled eggs (one dozen at the beginning of the week), wraps with avocado, cheese and eggs
Soy is good for heart health – has protein, fiber, isoflavones, folate (edamame), calcium, potassium, and is cholesterol free
*** Aim for 3 of the 5 Food Groups from MyPyramid to build a healthy breakfast and start your day off right.  The 5 Food Groups include: grains (starch), dairy (milk and milk products), protein (meats/beans), fruits and vegetables.
OTHER QUICK AND EASY BREAKFAST IDEAS:
  • Oatmeal with fat free milk and sliced apples
  • Whole wheat toast topped with peanut butter and sliced bananas
  • Graham crackers topped with yogurt and strawberry slices
  • English muffin with low fat cheese and turkey sausage
  • Small whole wheat bagel thin, cottage cheese and peaches
  • Whole wheat crackers, string cheese and 100% apple juice box
SPEEDY BREAKFAST TIPS:
  • Cut up fruit the night before to add to your cereal or oatmeal
  • Set up a breakfast schedule
  • Brown-bag it!  Prepare breakfast the night before so it’s ready to go on those mornings you are in a hurry.
  • If you are grabbing breakfast on the go from a coffee shop or fast food restaurant, choose low fat yogurt, granola, and egg white options.
  • Build a breakfast bin.  Add quick nonperishable items such as cereal bars, apples, nuts, whole wheat crackers with peanut butter, dried fruit, etc.  

Wednesday, November 16, 2011

Get Nutty

Today's health tip suggests you eat one serving of heart healthy nuts every day. The best choices are walnuts and almonds. Try choosing the nuts in their raw form. This way you are not consuming the added sodium and oils. Try roasting the nuts yourself in a toaster oven. It's quick and easy.

Walnuts - these heart healthy nuts contain a significant amount of alpha linolenic acid (ALA), the plant-based Omega-3 fatty acid (2.5 grams/ounce). One ounce per day (12-14 halves) provides a good boost of antioxidants including 1.4 mg selenium, 3.5+/-1.0 ng/g melatonin, 5.91 mg gamma-tocopherol (a form of Vitamin E) plus several polyphenols. Walnuts are also a great source of protein so it is a great addition to any snack. Current research on walnuts includes studies in the areas of cardiovascular health, diabetes, cancer, bone health, weight management and cognitive function. Walnuts can add crunch to many meals. To find out more about walnuts and some great recipes, visit www.walnuts.org and get nutty!
Almonds- These powerful nuts also provide heart-healthy benefits. Clinical studies have shown the impact almonds can have on cholesterol and with 13 grams of unsaturated fat (the good kind) and just 1 gram of saturated fat, almonds are appealing to the hearts of more and more people every day. Almonds are the best source of six of the 13 nutrients for which there is a Daily Value. Almonds are a wonderful source of alpha-tocopherol Vitamin E, which is the kind of vitamin E the human body absorbs the best. Almonds offer satiety, fewer calories and more nutrients, crunch and taste so they are a great addition to any weight loss plan. Aim for one ounce per day (23 almonds) to reap these benefits and more. One ounce provides 6 grams of protein, 137 mg phosphorus, 76 mg magnesium, 7.4 mg vitamin E, 3.5 g dietary fiber, 200 mg potassium, 75 mg calcium, and 1.1 g iron. Visit www.almondboard.com for recipes and to learn more.