Happy Healthy Halloween

Treats for Halloween and Other Holidays

Halloween is just the kickoff to a season of sweet indulgences. The following tips can help keep you and your family on a healthy track.

Buy treats you do not like
The best Halloween candy for trick or treat are the treats you don’t like.  If you don’t buy it, you won’t eat it! Buy Halloween candy or holiday treats that do not usually appeal to you. If you prefer chocolate, buy gummy treats or sugar-based treats. If you like sugary sweets, purchase chocolate. You are less inclined to overindulge if what you have in the house does not tempt you.

Purchase treats on the day you need them
Buy treats the day you plan to eat or distribute them. If you are buying candy or goodies for a holiday or gathering, keep them in the house for as short a period of time as possible and give away the leftovers.

Consider some alternatives
Pretzels, crackers, granola bars, books, stickers, bouncy balls, toys, and crayons are great alternatives to candy. Kids are usually thrilled to get something unusual.

Set the ground rules
Come up with a philosophy for dealing with sweets and treats that everyone in the household agrees with. For example, “You can eat as much candy/dessert as you like today, and then we will donate the rest.” Another popular choice is to ration candy or desserts for a period of time. “You can have one piece of pie or one cookie each day for a week.” Make sure this philosophy goes equally for everyone in the house, parents too!

Keep healthy eating and living as a priority
Make sure you drink a good amount of water, exercise, and consume fruits and vegetables every day.  You decide the role tempting treats will have in your family. Do not substitute treats for healthy snacks.

Make homemade treats
Homemade treats are the best bet. Choose holiday recipes that are low in fat and sugar and high in fruits and whole grains. Try reducing sugar and fat in recipes by replacing them with applesauce, apple juice concentrate, or flax meal.

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Kathy Smiths Project:YOU! Type 2

As a CDE, I’m very pleased to offer a diet and fitness program developed in conjunction with doctors, certified diabetes educators, and the American Diabetes Association for people with diabetes or pre-diabetes.

Contact me or leave a comment for more info.

Slim in 6 – Day 8

Just finished day 8 of Slim in 6 and I love it.  I just pop in the DVD and I’m doing my body good.  I’ll do one more week of Start It Up! and then I’ll begin Ramp It Up!  And then on to Burn It Up!

As I said previously, I’m looking to tone my abs.  The Slim & 6-Pack that is included in the program is doing just that.  It’s only 15 minutes, so it’s very doable.  I’m feeling great!  There is also nutrition guidelines that go along with the workout.  Plan 1, 2 and 3.  Plan 1 gets my stamp of approval.  It’s 1200 calories, 120 grams of carb, 90 grams of protein and 40 grams of fat.  Which is 40% carbohydrate, 30% protein and 30% fat.  If you’re an MyFitnessPal member you can easily keep track using your food journal.  Another meal plan that caught my attention was Michi’s Ladder and I highly recommend using it.  Focus on Tier 1 and Tier 2 and you will be eating clean foods that properly fuel your body.

Stay tuned for more updates by subscribing to my blog.

Keep it healthy,

Diana Young, RD, LD/N, CDE

Before Slim in 6

I’m 51 years young with 52 fast approaching on October 7th.   My Body Mass Index is 24 which is considered normal.

I’m very comfortable in my own skin but I’ve let my abs go.  So, I’ve decided to begin Slim in 6 for the next 6 weeks.  I plan to keep a journal of my progress.   Anyone else up for the challenge?  If so, leave a comment and we’ll do this together.   I became a Beachbody coach because I was impressed with my friend Jenn’s transformation:

Doesn’t Jenn look fabulous?  You can keep up with Jenn here.

I’ve also created a Slim in 6 group to keep things rolling.

So here goes:

Weight: 133

Measurements:

Chest   40

Waist  30

Hips  37

R Upper Thigh  19

R Arm  10.5

I’m ok with losing about 10 pounds but I don’t want to lose any more than that.   A few weeks after I delivered my daughter, I weighed 110 and my family complained fiercely that I was too thin.  I do have a large frame size and therefore I looked “bony”.   Let’s see how it goes.  One day at a time and I can adjust my eating habits as the days go by.

So, who’s with me?  Leave a comment.

Update:  Body Mass Index:  21

Weight: 113

Measurements:

Chest   37

Waist  27

Hips  36

R Upper Thigh  17

R Arm  9.5

Well, I lost more weight than I had planned.  Not going to complain.

Do you have an update you would like to share?  Leave a comment below ↓

 

Lose Weight with The Plate Method

The plate method for portion and calorie control

When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So, let’s take a look at “The Plate Method”. This meal planning method helps increase  nutrients and fiber and lowers your intake of fat, and keeps a more consistent level of carbohydrate and calories at each meal. Here’s how it works:

Start with a 9 inch plate. Not a dinner plate, but a salad plate.
Pretend there is an imaginary line dividing the plate in half. And then an imaginary line to divide the plate in quarters.
1/2  of your plate or 2 quarters should consist of non-starchy vegetables like salad or broccoli.
1/4 of your plate should consist of your protein source, for example chicken, fish or beans.
The last 1/4 should consist of a starch like rice, potatoes, noodles or a slice of bread.

Keep in mind that each quarter should be filled only to 1/2″ deep.

Round out your meal with 8 ounces (1 cup) of low-fat milk and a piece of fresh fruit.

Congratulations, You have now succeeded in portion and calorie control. Practice this method at every meal and you will be well on your way to a new healthy lifestyle.

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

Tired of Plain Water? 5 Ways to Hydrate

watermelon for hydration

Did you know there are other ways to hydrate besides plain water?

5 ways to hydrate:

Green Tea

In a recent study by The European Journal of Clinical Nutrition, Dr. Ruxton and her team from King’s College, London, found that tea is healthier for your body than plain water. Tea not only re-hydrates the body, but it also contains disease-fighting antioxidants. Because of these antioxidants, drinking tea may offer protection against heart disease, stroke and many types of cancer including: lung, mouth, breast, pancreas, colo-rectal, esophageal, bladder and skin.

Watermelon

Along with drinking plenty of water during the day, you can remain hydrated by eating certain fruits and vegetables that contain large amounts of water. Naturally, it’s no wonder that with a 92% water content, watermelon ranks among the top foods that contain a rich supply of water. Eating watermelon for breakfast before your morning workout will not only help to keep you hydrated but this thirst-quencher will also give you the added benefits of essential nutrients such as B vitamins, vitamins A and C as well as potassium and the antioxidant lycopene.

Chicken Noodle Soup
Mom’s flu fighting formula helps keep you hydrated with 840 mg. sodium to retain the fluid and 14 gm of carbohydrate to help you absorb it.

Popsicles
Popsicles are are a favorite thirst quencher for a hot summer day and they don’t just have to be just for kids. With juice bars, otter pops, and sugar free varieties, you will never run out of choices. Making your own popsicles are fun to do, and you are in control of what goes in them.

Milk
According to Nancy Clark, sports nutritionist, milk hydrates better than Gatorade. The fat in milk can delay absorption so reach for low-fat or skim milk.

What are you consuming to stay hydrated this summer?

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weight.

What is Your Skin Eating?

The government does not require health studies or pre-market testing for any products you put on your skin before they are sold. People apply an average of 126 unique ingredients on their skin daily, these chemicals, whether they seep through the skin, rinse down the drain, or flush down the toilet in human excretions, are causing concerns for human health, and for the impacts they may have to wildlife, rivers and streams.

Take 2 minutes and 29 seconds to get the story behind cosmetics. Then take the important step to find out what’s lurking in YOUR cosmetics, and find safer options in EWG’s Cosmetics Database – it’s easy to search.