August 3rd Tips
Tips from Dr.Kessler the former commissioner of the U.S. Food and Drug Administration who wrote
The End of Overeating…..
A book written to help us resist the pull of unhealthy foods.
1. Replace chaos with structure. Determine ahead of time what you’ll eat for meals and snacks. Block out everything else.
2. Practice just-right eating. Figure out how much food you need. (Odds are, it’s less than you think.) Put it on your plate and don’t go back for more.
3. Pick foods that will satisfy, not stimulate you. What satisfies you is personal, but try foods that occur in nature, like whole grains, beans, non-starchy vegetables, and fruit, combined with lean protein and a small amount of fat.
4. Rehearse. Anticipate your moves like an athlete before competition. For example, tell yourself, “If I encounter chocolate-covered pretzels, I’ll keep walking.”
5. Seize control. Stay alert to emotional stressors or other stimuli that trigger automatic behavior. Recognize emotions (like sadness, fatigue, or anxiety) that might lead you to overeat.
6. Stop that thought. Change the channel. Turn off the image of the trigger food before you start to debate whether to eat it.
7. Think negative. Pair the unhealthy food with a stream of (unappealing) images. “That’s the flip side of what advertising agencies do when they link an Olympic athlete to a pair of sneakers or an an attractive woman to a new piece of technology, “says Kessler.
June 29th Tips
For Weight Loss, Calories Count: Diet Plans Don’t
- Research has proved that we can finally ditch the fad diet books that promise 30 pounds in 30 days.
- Researchers have confirmed that no mater what diet plan you follow the bottom line is calories.
- This gives people an opportunity to select low fat or low carb diets… etc.. it comes down to calories in verses calories expended.
- From professional experience see a good balance, keeps clients satisfied, especially if there is a higher fiber content to combat hunger.
10 Everyday Super Foods
- These foods promote wellness and weight control and are multitasking…they provide multiple disease fighting nutrients, fill you up so you can enjoy plenty of food without excess calories and are easy to include in everyday meals.
- 1. Low fat or fat free plain yogurt. Higher in calcium and contains a great package of other nutrients, including protein and potassium
- 2. Eggs. Nutritious, versatile, economical, and a great way to fill up on quality protein.
- 3. Nuts. Contain protein; heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. Remember portion is key
- 4. Kiwis. Nutritionally dense fruits, full of antioxidants… vitamin C ( contains the daily dose)
- 5. Quinoa. One of the best whole grains you can eat.
- 6. Beans. Good for your heart, loaded with insoluble fiber, which helps to lower cholesterol, as well as soluble fiber, which fills you up and helps the body to remove waste.
- 7. Salmon. A super food because of its omega 3 fatty acid content…. Which help protect the heart
- 8. Broccoli. A rich source of vitamin A, vitamin C, and bone building vitamin K and has plenty of fiber to fill you up and help control your weight.
- 9. Sweet potatoes. They lead the pack of dark orange vegetable family with Vitamin A content.
- 10. Berries. Pack an incredible amount of nutritional goodness into a small package. They are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer.
April 6th Q102 Morning Show:
Spring Cleaning of Your Pantry! Making it Healthier and More Colorful may help you with creative meal ideas.
- Take a look at what is in your pantry and if it is older than 3 to 6months… and have not used consider contributing to a food pantry.
- Set up a plan to have food organized according to category: like fruit in natural juice or lite syrup, low sodium/ no sodium vegetables, healthy soups like low
sodium soups, low fat versions, tomato sauces, and whole grain pastas.
- Set up a menu cycle to help use up the foods in your pantry.
- Stock up on lean proteins like tuna fish, salmon, and white chicken canned.
- Stock up on all kinds of beans: black, kidney, pinto, and chic peas.
April 13th Q102 Morning Show:
Building a Better Salad for Spring!
1. Start with a good size plate and build a foundation of raw green leafy lettuce like romaine, or spinach.
2. Then add raw vegetables like broccoli, tomatoes, green/red peppers, and onions as well as cauliflower.
3. Add a lean protein choice like low fat cottage cheese, or shredded chicken, or turkey or tuna fish or even beans.
4. Add fruit like dried berries, cherries or raisins.
5. Use low fat salad dressing; remember the amount of dressing is the key!
22 Essentials for Quick, Healthy, Cheaper Meals
By Tufts University Healthy and Nutrition Letter
Briefly mentioned 2 on 3-30-09 Q102 morning show:
1. Cooking and salad oils low in saturated fat and high in monounsaturated or polyunsaturated fat. ( soybean, canola, and olive oil)
2. Cooking oil spray.
3. Whole-grain pasta
4. Canned beans.
5. Low-sodium, reduced fat chicken and vegetable stock.
6. Instant or quick-cooking brown rice and other whole grains, such as barley.
7. Whole-wheat flour
8. Vinegars, such as balsamic, red wine, white wine, cider and sherry vinegar
9. Oatmeal and other whole-grain dry cereals.
10.Canned tuna, salmon, or mackerel
11. Powdered egg whites
13. Canned fruits in light syrup or juice
14. Canned vegetables
15. Herbs and spices
16. Fat- free or low fat milk, yogurt and cottage cheese
17. Egg substitutes
18. Whole-grain bagels, pita bread, English muffins
19. Low-fat, whole-wheat flour tortillas
20. Frozen vegetables and vegetable blends
21. Frozen fruit and recipe-ready fruit blends
22. Pre-portioned seafood, lean meats, ground turkey, and boneless skinless chicken breast
American Dietetic Association Says National Nutrition Month is a Great Time to Teach Kids to Eat Right
For some parents, getting their children to eat healthy is a big challenge! Chrisy did this segment on 3-23 -09 on Q102:
Melinda Johnson the ADA Spokesperson, gives 5 tips to help parent build a healthy relationship with food:
- Make family mealtimes a priority: Busy families have a harder time eating together but even 2 nights of family dinner can make a positive impact.
- Be flexible about food: Being overly restrictive about food can lead to an unhealthy preoccupation with food.
- Encourage input: It is important to find out what your child likes and get them involved in planning the menu.
- Get active: Planning regular physical activities is a great way to encourage kids to get active.
- Be a good role model: Parents can be a great influence on children, by setting a good example with healthier food choices and physical activity.
Q102 Segment Week of March. 3rd
March is National Nutrition Month!
Chrisy O’Connor will share with Q102 the theme of the 2009 celebration of the month which is “Eat Right!” message. Make a commitment this month to try to make small changes to improve the quality of your diet!
· The American Dietetic Association has posted on their website www.eatright.org the following announcements for National Nutrition Month:
· That making the right food choices and consuming proper portions is an important part of the “eat right” message.
· Focus on nutrient-rich foods when making meal choices. The majority of what you eat should be packed with vitamins, minerals, and other nutrients.
· Make a realistic plan to eat right, a few small changes, such as adding a piece of fruit to your diet each day, can make a big difference
· A healthy lifestyle does not end when you leave the kitchen; increase your regular physical activity for your overall health.
Q102 Segment Week of Feb. 3rd
Why We Should Eat More Vegetables!
(Information provided by a Nutrition Fact Sheet from the American Dietetic Association)
According to the USDA 2005 Dietary Guidelines for Americans, vegetables are an essential part of a healthy diet. Eating the number of recommended servings can help to reduce the risk of heart disease, diabetes, and some cancers.
Vegetables also provide essential nutrients and most are low in fat. All contain some of the following minerals and vitamins:
Potassium: Helps maintain a healthy blood pressure
Magnesium: Necessary for healthy bones, muscles and for healthy blood pressure
Fiber: AS part of an overall healthy diet, helps reduce cholesterol levels and helps maintain digestive health
Folate: Helps the body form healthy red blood cells
Vitamin A: Keeps eyes and skin healthy and helps protect against infections
Vitamin C: Helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption
Featured on Q102: Monday, Jan. 26
Choose Nutrient-Rich Foods for the Most Nutrition
(Ideas provided by American Dietetic Association Nutrition Fact Sheet)
So many people avoid different foods to lose weight and as a result, most Americans are overweight yet undernourished.
By choosing nutrient- rich foods that provide the most nutrients per calorie, we can build healthier diets and build a path of health and wellness.
Choose first among the basic food groups:
- Brightly colored fruits and 100% juice
- Vibrantly- colored vegetables and potatoes
- Whole, fortified and fiber-rich grain foods
- Low-fat and fat-free milk, cheese and yogurt
- Lean meats, poultry, fish, eggs, beans, and nuts.
Here are some more tips for you to add nutrient-rich foods and beverages to your diet:
- Make creamier oatmeal by adding milk instead of water. Mix in some dried fruit like blueberries, cherries, and raisins… 2 tablespoons equals 1 serving of fruit
- Create sandwiches on whole grain bread, wraps or mini bagels. Add slices of avocado, tomato, or cucumber. Always add spinach leaves to your sandwich. Choose lean proteins like turkey, chicken, ham or roast beef.
- Choose nutrient rich beverages: low fat milk or 100% juices.
- Spend a few minutes preparing cut up veggies and place in small Ziploc baggies. Try some colorful peppers, broccoli, cauliflower, carrots, snap peas. Keep some cut and handy to grab for lunches or throw in a dinner meal.
- Serve meals that pack multiple nutrient-rich foods into one dish- like hearty, broth-based soups that are full of colorful vegetables, beans and lean meat. Try chili with dollop of low-fat yogurt and low fat cheese. Serve these with whole grain breads or rolls.
(Monday, January 19, 2009)
America is the land of excess and larger portions of food available which causes:
1. Overeating is the main reason people become overweight/ obese.
2. Women may only need 1600 to 2000 calories a day.
3. Men may only need 1800 to 2500 per day.
4. It is easy to consume over 1000 calories in a meal at a restaurant.
5. Check out website to learn proper portion sizes…. For Meat, Breads, Pasta and beverages as well as snack foods. www.rd411.com under education materials.
Instead of pounds lets focus dropping inches off your waistline!
(January 12, 2009)
Tape Measure is the most important tool!
National Heart and Lung Association; Men 40” or less, Women 35” or less.
Measure one thumb above or top of hip bone…
Belly fat places us at higher risk: heart disease, high blood pressure, and diabetes, as well as sleep disorders.
Check out the National Heart and Lung Assoc. website for more waistline information: www.nhlbi.nih.gov/
The New Year and Dieting a lot of times equals = skipping foods, and eating too little which will result in no weight loss, or cycling back to regaining even more weight.
1. First of all our bodies run on fuel, just like a car! How many of us put premium gas in our cars, but avoid eating healthy foods for our bodies? Too low of an intake, like below 1200 calories, requires the monitoring of a physician and can be harmful to bodily functions: like our heart rate, breathing and mental awareness.
2. When we eat, we actually drive up our Metabolism; the body requires calories in order to burn calories…. Think of a fire we build in the winter, it requires logs to keep burning!
3. Skipping meals slows down the metabolism and actually may cause overeating later in the day, which defeats the goal of weight loss.
4. Many who are exerciseing and are weight training will build lean body mass, which requires calories to maintain the muscle tissue.
5. Any diet plan that eliminates certain foods, like carbs or fats etc… is not going to work. We need carbohydrates, proteins and fats in order to be fueled properly.
Thanks for Listening to Q102! Chrisy O'Connor
Please visit my Blog for additional past topics: Click Here
Thank you! Chrisy