1. Place a five hour time limit between meals. If you go more than five hours between a balanced meals you increase the intensity of your hunger. As the intensity of your hunger increases, the quality of your food choices decrease. Ever chosen the more nutritious choice at a deli when your stomach is screaming for food? Timing really is everything in this case.

2. If you cannot plan a meal in accordance with number one, plan a snack. There is a formula for a satisying snack, choose a protein with a complex carbohydrate or a fat source. For example: 10-12 wheat crackers with a 1 ounce sharp cheddar cheese stick or 1/4 cup hummus, 1/2 sandwich, apple and peanut butter, or 15-20 almonds with 1/4 cup dried fruit

3. Stay hydrated. One of the first signs of thirst may not always be to grab a cup of water, it may be to eat something. Consuming decaffeinated beverages throughout the day can assure you will recognize when food really is the solution.

4. Recognize when you are eating for reasons other than hunger. Ever been so stressed from a long day that you just needed slice of pizza and a beer? Don’t assume it is always because of physical hunger. Many foods can satisfy physical hunger but emotional hunger call for immediate gratification and is usually a specific type of food. Know the difference and find another activity to relieve your stress.

5. Exercise. This does not always mean we need to carve out time to go to the gym for an hour everyday. Find an activity that you love and look forward to. Some people love the gym, others want to join a social activity, find a local soccer or volleyball team. Taking care of yourself through exercise makes you want to choose more nutritious foods. No one has ever said, I feel bad about myself, let me choose a balanced meal.

6. Find a way to make balanced meals easy. If cooking is not your cup of tea it may not be easy for you plan a balanced meal. Search for websites that have easy recipes, make extra and freeze meals when you do cook, or find local food markets that prepare fresh prepared meals you can enjoy.

7. Don’t skip breakfast. Eat within 1-2 hours of waking up. Think of your metabolism like a fire, if you don’t put a log on the fire in the morning it will burn out. By the time you hit lunch guess what? The fire is out! Not having time or not feeling hungry are the two biggest reasons for not having breakfast. Cereal or oatmeal with milk and fruit never took more than a few minutes to prepare, so make the time and your increased metabolism will thank you.

8. Do not eat in front of the television. Mindless eating occurs when you don’t portion your food and ignore any signs of fullness. Eating while you are involved in any activity causes you to keep reaching for the bag. Don’t deny yourself food past a certain hour, your body does not have time clock to only turn food to fat, but eat at the table. Paying attention to the taste and when you feel satisfied will drastically decrease the amount of food you consume.

9. Make the nutritious choice but also the satisfying choice. When you have the diet mentality there is alway the “good” choice and the “bad” choice, we don’t see any gray. See if there is an option C which can be packed full of protein, fiber, and vitamins but also gives you the “yummy” factor. I tell my client to always ask, is this going to be “yummy”? If you are satisfied and don’t feel deprived, chances are you will not always be searching for something to treat yourself.

10. No food is off limits!!!! If you tell yourself you can’t have something, what do you always want? The forbidden fruit! No food is off limits, but ask yourself how it will make you feel? Taste is important but so is feeling good about yourself and what you put in your body.

Trust is a powerful word in all relationships and food is not different. The trust in this relationship needs to be with your body and its ability to let you know when you are satisfied.

Some food is there for nutrition and overall well being. It provides fuel and nourishment for your body to get through the day, heal you when you are ill, stabilize your mood, and protect you against disease. Other times food is there for pleasure. It heals us emotionally to let ourselves taste and enjoy the pleasure of a meal without guilt or judgment. Everyone deserves to enjoy both aspects of eating.

When thinking about your food selection, ask yourself these questions:

What will taste good?

What will feel good?

Are they one in the same?

If they are different, is there a compromise in the middle?

In asking ourselves these questions we may decide to choose taste because satisfying a craving is better than searching through cabinets later due to deprivation. We may decide we have had our fair share of pleasure eating and our body is craving a balanced meal without the bells and whistles. The food that makes your body feel good tastes better if you want to have it and don’t feel you “have to” because of a diet.

The mind is a powerful thing. If you tell yourself you cannot have dessert and eat extra vegetables to fill yourself up, it may work in the moment but if you go home and eat three skinny cow ice creams later it did not work. Savor your food. Be picky with your pleasure eating. If it is not amazing, put down your fork. Just because you invested in one bite does not mean you have to keep eating. Be a food snob.

The key to weight management:

Know what you like to eat. Know what tastes and feels good.
Give yourself permission to enjoy food. This means taste, time, and a happy environment.

Satisfaction Guaranteed.

Word of the Week:  Stay True.  Staying true to yourself means loving yourself unconditionally, staying centered in this fast paced world, having gratitude, standing for your beliefs, and self care.  Take good care of your mind, body, and spirit.  That is healthy living for life.

Song of the Week: Katy Perry: Part of Me.  Sometimes our most difficult times lead us to rediscover ourselves.

“But I want to lose weight?”

“Then I will always want french fries and dessert, not fruit and veggies.”

Then I talk to them about unconditional permission to include all foods in their diet.

“Do you want me to gain more weight?” eye roll, frustration. sigh.

Nutrition does not get thrown out the window! I promise. Just think about why diets fail. Not only because of deprivation and the damage mentally in being told you can never have something again, but they never address why the weight was gained in the first place. Take away all the can’t and shouldn’t so you can figure out what foods you love to have once in awhile, foods to modify and include more often, and discover loving certain foods for all the good they give your body. Get to a place of I choose… not I “have to”. You choose because eating foods only for their taste does NOT make you happy. If it did you would not be frustrated with your weight, energy levels, and mood swings.

The first step does mean take the “bad” foods and eat them unconditionally. Yes, you want them more at first but if you let go of the fear you will quickly see you are sick of them and move on. Weight loss is not a factor in this part. It can’t be for it to work. When people say, “Karen, does nutrition get thrown out the window? Doesn’t it matter?” I think, did nutrition matter when you choose a 100 calorie pack of oreos over heart healthy nuts because it was less calories? No. The nutrition piece of the puzzle got lost a long time ago when dieting became about a smaller dress size not about improving the quality of our food. It got lost when all the can’ts and shouldn’ts were too much to handle so we recreated the “bad” foods with chemicals and took out all the nutrition and calories so at least you won’t gain weight.

How about this? Next time you want a chocolate chip cookie, instead of eating the whole box or grabbing a 100 calorie pack, make your own. Use dark chocolate, add walnuts or some ground flax seed, or use half wheat flour. Enjoy it all the same but know you are also bumping up the nutrition. Afterall, the last piece of the puzzle is the most important because then you can see the whole picture.

Word of the Week: Reflect.  When the world feels overwhelming and doubt creeps in, stepping back to reflect on thoughts, past choices, and future choices guides me through.

Song of the Week:  Fix You by Coldplay .  Don’t give up.  Keep one foot in front of the other.  

Song of the Week:  Everybody by Ingrid Michaelson .  This song just makes me smile.        

Claire’s Shake:

1 vanilla yogurt

1 Banana

1/2 cup chopped Kale

1 Tsp honey 

Splash Orange Juice

Blend.  Served in tall shot glass to make it fun.

Nutrition Fact:  The splash of orange juice gives the shake some vitamin C to help absorb the iron in the kale.  

Claire says, “Yummy”!  

The following companies not only produce delicious and nutritious products but do their part to support a healthy way of life for us and our planet. I recommend their products for different reasons with various clients but overall they are worth a second glance next time you think about a meal.

1. Nature ‘s Path. This company gives money to build organic farms in communities of need and has recently revamped their boxes to save trees and conserve energy without effecting the amount of product you purchase. Their website has great recipes and supports healthy eating with food but also emphasizes how you eat food as equally important. They mainly produce granola, hot and cold cereals, oatmeal, and granola bars. Their products are delicious as well as good for your body and the planet.
2. Starbucks . Often I find I can recommend many options at this popular coffeehouse for breakfast when in a rush to work. Their oatmeal with raw almonds, yogurt parfait, and protein plate offer healthy alternatives to start off your morning. While this helps many people who might otherwise skip breakfast, it also supports a company that if the largest consumer of fair trade coffee. They have also set a goal to make all their cups recyclable and existing stores more eco friendly by 2015.
3. Stonyfield Farm . An organic dairy farm dedicated to organic living, giving back to the planet, and teaching others what they can do to help. They go into detail to clue you in on why organic farms and supporting local farmers is best for the environment. Their products provide great taste kids and adults love and allow you to feel good about what you are giving your body

These are just a few companies to keep in mind. What green companies do you like?

To support local farmers in your area, check out Community Supported Agriculture farms to buy a share of the harvest to be delivered 2-4 times per month. The produce cannot get fresher and you will keep local farmers in business. Check out localharvest.org for a farm in your area or click above for Suburban Organics.

Song of the Week: It’s My Life Bon Jovi  .  Life does not get longer, only shorter.  Your journey to the life you want starts with one small step.  What do you want?

Sweet and Sour Chicken Meatballs

 1.  Prepare whole wheat rotini pasta according to box.  I prepared the whole box and used half for the next recipe.

2.  Either by pre made chicken meatballs or mix 1 lb ground chicken with 1/4 cup milk, 1/4 cup breadcrumbs, and seasoning.  Saute meatballs in sauté pan and toss with sweet and sour sauce.  

3.  Serve meatballs with pasta tossed with red pepper and pineapple.  

Chicken, Leek, and Cheese Bake

1.  Simmer 2 Tbsp butter with 2 Tbsp flour.  Cook 1-2 minutes.  Add 2 cups skim milk.  Once heated add 1/2 cup shredded parmesan cheese.  

2.  Saute chopped leeks in pan with 1 tsp olive oil until softened.  Add 2 cups chopped chicken.  I used precooked rotisserie chicken.

3.  Add milk mixture to chicken and leeks.  Combine pasta and pour in casserole dish.  Top with whole wheat bread crumbs.  Bake 375 degrees for 20 minutes until heated through.

Potato Cheddar Soup

1.  Saute 1/2 onion chopped, /4 cup chopped celery, and 2 Tbsp olive oil.  Add 2 cups chopped red potato.  

2.  After 3-5 minutes, add 2 cup low sodium broth.  Siimmer 10-15 minutes until potato gets tender.  Add 1 Tbsp thyme, 1 cup milk, and 1 cup 2% shredded cheddar cheese.  

3.  Once cheese is melted, remove from heat.  Mash some potato with a masher or puree with hand blender to thicken soup.  

4.  We had our soup with salad and a mini ham sandwich.

Warm Lentil and Beet Salad : Recipe from Food Network website.  I got beets in my vegetable share this week from the farm and was excited to find this recipe.  To be continued.  

What recipes are you planning this week?