Month: October 2024

Posted in Food Stuff

Winter Foraging

Posted on by HeatherLynn

The days of Winter will soon be upon us and with it comes the days of naturally reaching for those foods that make us feel all warm and cozy. Who wants a salad when there’s chili and beef stew?? I liken us to bears this time of year; we forage like we will be scarce of food for several months. Honestly, I’m sure with a bit of research we’d find that its hard coded in our DNA to behave in this fashion!
However, we are not bears and we do have access to food more readily than our forefathers did. It is for these reason that we have every opportunity to stay on track during the colder months.

  1. Keep adding protein to your diet! Beans and beef are in chili, so there’s protein there! I never said chili was bad; I am saying that like all things, you must practice portion control and mindful eating. A high-protein diet can make you feel fuller, boost your metabolism, and reduce your appetite.
  2. Those whole, single-ingredient foods should be a priority. To clarify, Whole Foods are either not processed or minimally processed. The list includes fresh fruits and vegetables, whole grains (oats, brown rice and barley), nuts, beans, fish, and eggs. Devouring these types of foods is associated with a lower risk of cancer, type 2 diabetes, heart disease and stroke.
    The are naturally very filling and provides your body with the essential nutrients it needs to function properly.
  3. Go easy on the processed foods. Frozen meals (yes, the frozen pot pies that are easy and delicious), boxed products, and canned items. Generally, these have the least amount of healthy ingredients and the higher number of calories, fat, salt and added sugars.
  4. Fast-Food. Limit it to once a week if you absolutely cannot live without it. In all truth, its better to skip it all together, there is very little healthy about fast food and the cost is ridiculous.
  5. Watch your sauces and dips and dressings! Those little amounts make a difference! Take the time to measure them out if you are uncertain about how much you are using. I was surprised to find that 2 tablespoons of dressing was more than enough for my salads.
  6. Practice Mindful eating like your life depends on it! ( sort of does ). These months are filled with food that is comforting. Foods that are comforting are filled with calories, starches, sugars, salts and the sense of… comfort!
  7. Don’t forget to throw in some exercise. Instead of sitting down when you get home from work, immediately do something that is active. Walking the dog, talk a walk, do a dance session with YouTube video, go to the gym, catch up on some cleaning… Just donate at least 30 minutes of your day to movement.
  8. As always, drink that water! Its not as easy in the colder months, but it still has to happen. Aim for at least four tall glasses a day. I know the recommendation is higher, but we do baby steps in my world!
Posted in Food Stuff

Holiday Food Season is Upon us!

Posted on by HeatherLynn

As the days grow shorter and we pull our jackets out for those cooler Autumn mornings, there is a hint of something in the air.   Festival season!   In Southwest Missouri there are plenty of them to see, from Chief Sarcoxie Days, Apple-Butter Making Days and the Maple Leaf Days, just to name a few.  With them come the temptations of carnival treats. We’re talking about corndogs, funnel cakes, homemade pies, pulled pork and the list just goes on and on.   

Not only does this time of year bring the festivals, it brings us the holidays and all the mouth-watering temptations that go with them.  Halloween treats, Thanksgiving delectables, and we must never forget the wide variety of Christmas sugary goodness that will pass our way.   

In essence, this time of year is a true test of will power and self-control.   I am never going to stand on a soap box and preach at you to avoid all those things.  You shouldn’t.  You should have some of the good things in life, but you need to practice control and the art of saying, “Just a small piece”. 

Its never easy.  No matter how well you have been doing, you’re core memories will remind you how great everything is and make you want it even more.   BE STRONG!  

Stick to your meal schedule.  It’s been working for you and deviating from it will spell disaster no matter what kind of promise you make to yourself.  “I’ll just fast an extra hour tomorrow.”  No, you won’t.   You say you will, but tomorrow comes and you want to stay in your rigid schedule.     Make sure your meal is balanced and nutritious.   Keep track of the extra bites you take during your eating hour; they still count as calories even if its only one bite.

Get your sleep.  That seems to be the advice I read all the time, and I know its easier said than done. Holidays bring a lot of extra worry and stress.  Do your best to relax and slip an afternoon nap in here and there if possible.  Set your bedtime to an hour earlier if you have any way possible, those nights of binge-watching can be put on hold.  Try to stay off your phone an hour before bedtime, its said that those happy little devices are stimulating and distracting, not in the least bit relaxing.  I must admit, I have been lured into the dark abyss of videos more than once and forgone the hour of sleep that would have made a difference to my day.

Make sure you are still moving.  Its easier to get less stringent about your exercise as it gets cooler outside and the idea of snuggling up on the couch wrapped in a blanket, balancing a cup of hot cocoa and watching movies sounds divine, now is not the time to slow down.   The heat of the summer is gone and the fresh air outside is invigorating!  Weather permitting, park a bit further from the door when you go shopping, take the stairs instead of the elevator, go for a nice walk in the park, rake some leaves.  I just started playing golf and by no means is this a sport that is non-physical!  I have pulled muscles I didn’t even realize were there!

Choose satisfying and healthy snacks.   A bag of chips is not going to do the trick.  Instead go for an apple and a slice of cheddar cheese, frozen grapes, some trail mix.   Keep it healthy and fulfilling.  Yes, you’ll have a cookie or a piece of candy, but those should not be your primary snacks!  You’ll have to watch those “treats” with caution.   Instead of a full cookie, take a half.   Someone brought pie to the table.   You can be okay with ¼ slice and not throw your whole day to ruins.

Don’t be afraid of offending your family and friends if you don’t eat their creations for the family holiday meals and don’t allow them to enable you.    What do I mean by this?    These are the people who should be on your fighting side, supporting your decision to lead a healthier lifestyle.  Choosing to pass on the heavier calorie-laden dishes should not lead to an all-out guilt trip.    Telling you “Just one bite won’t hurt.”  Is not supporting your cause.  It is enabling you to fall back on your old unhealthy habits.    Be firm in your convictions.    Not saying you cannot have those things,  if you want them, have them with some control, but do not let the idea of hurting your Aunt’s feelings because you won’t eat her deep-fried butter on a stick, be the reason you lose control.

Holidays are certainly challenging, but you can do this!  

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