Tag: nutrition

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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Posted in Emotional Well-Being, Encouragement/Motivation

Getting Back on Track

Posted on by HeatherLynn

Autumn is a great time of the year… it is also the marker for when I tend to struggle the hardest with my ability to stay focused on my journey.   There are Fall Festivals everywhere, and at those festivals you will find loads of yummy-not-good-healthy-choice foods.   I’m weak when it comes to corndogs, funnel cakes and cotton candy.  
There’s also this instinctive nature of mine to start foraging and stocking up for the coming colder months.  Like a bear, I want to start eating the heavier calorie dense foods to sustain me.    Squash and rice are great, but they must be taken in smaller portions than my cravings want.   Topping the list of things are my weekend excursions to see family.   No matter how well I plan, no matter how good my intentions, when I am around family I tend to relax more, and I eat more in the name of “having some fun” as well as imbibing in the alcoholic beverage.   

Add these things up and you have a girl who is struggling to stay on track.  This journey is only 20% diet, 10% exercise and, I daresay, 70% mental.   You must dig deep and find that self-control.  I look in the mirror and now I have a bit of stress that if I fall too far, I will reverse everything I have accomplished.   I can come up with numerous reasons why I am struggling, but let’s be honest, that is all they really are.   Justifying my inability to have a little self-control. 

To get back on track, I have set a loose plan. 

#1 – Remove the 3 bags of candies I purchased on a whim and take them anywhere but where I can get to them.   It was a stupid impulse purchase and knowing they are there is detrimental to me.

#2 – Remind myself that one year ago I was just starting out and was able to do this.  Get back in that mindset by setting up some prepared meals and drinking more water.

#3 – Stick to my Fasting hours like it is a life-or-death decision.   If I convince myself that breaking the fast will hurt me physically, that will help.   (you would be surprised how easy it is to convince yourself of things)

#4 – KEEP BUSY physically.    When I’m busy with things that require lots of movement of my body, I tend to forget about food.   The idea here is that I’m not bored and I’m getting exercise.

#5- Go play Golf.   I just bought a used set of clubs.   I don’t know how to play golf well; in fact, I am terrible at it.   Its excellent exercise and I’ll be outside on a course well away from temptations. 

Of course I will continue my rules of Intermittent Fasting, more protein, less carbs.   I will also attempt my first dip into the pool of Prolonged Fasting, perhaps just a 24 hour fast to get a feel for it. 

Regardless of what I do, the important thing is that I am being proactive and not just letting my old habits slide in and take over.   That person no longer exists. 

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Posted in Food Stuff

The Edible Squash

Posted on by HeatherLynn

Its September!  Which means the Winter Squash is starting to become available. I have always been a mediocre fan of squash having had it served to me often in ways that just was not appealing.  My mother, however, made darn good Acorn squash every fall season and so I based all my experiences on her variation.

As an adult, I’ve learned to expand my palette and more variety has come into play.  Spaghetti squash and butternut squash now visit the table and this year I am setting a goal to try a few new varieties. 

The health benefits of the squash are awesome!  They are loaded with antioxidants and can play a role in reducing oxidative stress.  Loaded with vitamin C and beta-carotene, it has the benefit of improved eye health.  Foods rich in these minerals may help slow the progression of macular degeneration a reduce chances of related vision loss. 

Vitamin C can also help prevent cataracts and it is important for growing and repairing cell tissue.

High in fiber, squash aids in digestion. Additionally, it is a good source of magnesium, calcium, iron, Vitamin A and Vitamin B6. 

As with anything, too much of a good thing can be bad for you so its important to incorporate this into your diet occasionally but not for every meal 

Some quick ideas for squash:

Clean and roast the seeds for healthy snack time

Replace the flour pasta with Spaghetti Squash

Use Butternut or Acorn squash as ravioli filling

Blend butternut squash with milk, dates and cinnamon to make a smoothie

Use acorn or Red Kuri squash to create a filling replacing for pumpkin pie

Enjoy this short list of Winter Squash that should look familiar to you :

Acorn Squash

Acorn Squash

Banana Squash

Black Futsu Squash

Boston Morrow Squash

Buttercup Squash

Carnival Squash

Butternut Squash

Field Pumpkin

Delicata Squash

Galeux d’Eysines Squash

Green Striped Cushaw Squash

Honeynut Squash

Kabocha Squash

Lakota Squash

Long Island Cheese Pumpkin

Musquee de Provence

Red Kuri Squash

Spaghetti Squash

Sugar Pumpkin

Sweet Dumpling Squash

Turban Squash

Hubbard Squash

2 responses to “The Edible Squash”

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Posted in Emotional Well-Being

The Art of Fat Shaming

Posted on by HeatherLynn

                 When I was a kid, our family physician described me as a “Meat and Potatoes” kind of girl, to my mother.  

As a teen, I had a guy tell me that if I did a few lines of cocaine, I could lose the weight and be pretty, and a classmate who often reference me as “elephant” as she passed me in the halls.

  As a young adult, I came out of the grocery store to find advertisements on the windshield of my car for a weight loss clinic and well-meaning friends, strangers and colleagues sharing unsolicited weight loss tips with me.

These are only a few examples of the fat-shaming I have personally experienced.   There are countless others, so many that it’s become more like a white noise in the background of my life.   I am not the first to be victimized by this type of “well-intended” advice that hovers on the precipice of bullying.    Fat-shaming has been around for decades.

Fat shaming is the practice of making a person feeling inferior, anxious, guilty or embarrassed about their body shape or size.   The thought process behind this act is the belief that it will inspire and motivate people to lose weight and live a healthier lifestyle.  When in fact, it does quite the opposite in most cases.   

There is no positive effect that comes out of such bullying and discrimination that hides in the form of fat shaming.   Often, it discourages action such as exercising or joining a weight-loss clinic in fear of judgement from others.   It makes the recipient feel bad about themselves and discourages them from being a part of the world around them because they have been targeted as being “not right”.  

Low self-esteem, anxiety, depression, eating disorders and suicide are all mental health issues that are put more at risk when the weight stigma is applied.    I wish I could tell you it was always outsiders doing this, but sadly it is not.  Family members, the people you are supposed to love and trust unconditionally, will sometimes have the strongest effect of anti-fat bias.   They are connected to you, so they don’t hold back or sugar-coat it as they would with a friend or a stranger.  Their words seem to hurt more.   There is one that is above all, your worse fat-shame bully. You.    The things you say about yourself to others, how you make fun of yourself or put yourself down.   All this negative commentary is the worst kind of Fat Shaming. 

The social stigma of obesity is a sort of silent fat shaming.   Instead of being spoken out loud for all to hear, its more implied through actions.   The weight stigma of an obese person being lazy, unintelligent, lack of willpower, unmotivated and incompetent, is present in many levels of employment.  This includes healthcare, education, politics and multiple media forms.   

An example of this silent bias is your Healthcare professionals.  It has been reported that if you have a larger body mass index (BMI) doctors tend to spend less time with you, give you less health education, seem less respectful, use harsh language to describe your body.    Fortunately, I have never experienced this.  Every doctor I have encountered has given me good sound advice and has not blamed my every health problem on my weight.    Nor have I been passed up for promotions (that I am aware of), and I have certainly never been let go from a job for my weight.  But it does happen to people, it’s not a story being made up.  

You cannot expect the world to change their opinion.  They will think what they want to think. You can make people aware of their bullying, “Fat-Shaming”,  even though it may be well-intended.   Call them out on the behavior, you are not less than a person because you are carrying some extra weight.   

You can learn to stop being your own bully.  Teach yourself to stop the negative self-talk.  You are not a joke; you shouldn’t be making jokes on your own behalf.   You should be shouting out your good qualities.   

  Stop pointing out everything you believe is wrong with yourself.   You can hear yourself talking, do you like hearing that?  No.   Start talking about the things you love, stop focusing on your body.  Your body is only a part of who you are as a person.

Learn to form a friendship with food rather than be in a hostage situation.  Food doesn’t own you.    If you want to lose weight, you need food to be on your side.   

Some things said to you will stay in your memory forever.   Like the examples I shared at the beginning of this piece.   Moments in time that meant nothing to the deliverer but impacted me for a lifetime.   I could let them define me or let them simply be a part of the story that created the woman I am today.    I still feel judged at times when I am out in public.  I don’t know if its really happening, after all most people are too absorbed in their own world to worry about what I’m doing.  I know my feelings are my own insecurities.   Those do not magically go away, but I have learned how to gracefully stop those who want to give me friendly “weight-loss” advice I haven’t asked for.  

“Oh, thank you so much!  Is that what you’re doing to lose weight too?”   This statement will shock the slender, fitter folks wanting to “help” and it will generally quiet them as well.

Here are a few articles you may find of interest :

Morbidly obese, perpetually hungry and unapologetically in love with myself (msn.com)

The Harmful Effects of Fat Shaming (healthline.com)

Effects of fat shaming on mental and physical health (medicalnewstoday.com)

Fat Phobia, Fat Shaming, Weight Bias: How to Respond (webmd.com)

Body Shaming: The Effects and How to Overcome it – HelpGuide.org

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Posted in Emotional Well-Being, Encouragement/Motivation

Our Fighting Team

Posted on by HeatherLynn

                 In your quest for a healthier you, the word “Antioxidant” is going to pop up quite frequently.   What exactly is an antioxidant you may wonder.  They are your “battle” molecules as I like to call them.  Vitamin A, Vitamin C, and Vitamin E act well as antioxidants. Their purpose is to fight off harmful free radicals which basically are the “bad” molecules that cause something called oxidative stress.   These little enemy soldiers surround us in our day-to-day life in air pollution, car exhaust, cigarette smoke, and sunlight.   They are well known for putting us at risk for premature aging because they destroy the cells and tissues that make up our bodies.  They have also been linked to health conditions such as diabetes and cancer. 

                 Thankfully, finding your battle molecules, aka Antioxidants, is not a difficult quest.  You can opt to get them via a supplement as in a pill form.   They are most often synthetic forms of vitamins that may come in massive doses of the daily recommended dose.   Researchers have found that these gigantic doses may a interfere with the body’s balancing between free radicals and antioxidants.   There has been discussion on whether this type hurts or help.

There are the Antioxidant enzymes your own body produces. These are very powerful in stabilizing free radicals, and they are reusable.  Your body can use them countless times to defend, and it can regulate the production to keep an even balance.  

Then there are the Antioxidants you will consistently read about on packages and in advertisements and countless articles about eating healthy.   Dietary antioxidant nutrients.   These come from the foods we eat.  Eating a “rainbow” of foods in all different colors gives you the most variety of the best kind of antioxidant nutrients in their most natural form.

I’m not going to tell you to stop taking vitamins.   Make sure you are watching the doses on them and check with your doctor to ensure you are taking the right ones for your body needs.    I am going to encourage you to fill your refrigerator and cabinets with battle foods.

Fruits – cranberries, red grapes, peaches, raspberries, strawberries, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes, cantaloupe, watermelon, papaya, and tomatoes.

Dried Fruits – The antioxidant ratio is higher in dried fruits than in fresh. Consider taking along dried pears, plums, apples, peaches, figs, dates and raisins. Be careful of sugar content; avoid dried fruits that have processed sugars added to them to make them sweeter.

Vegetables – Broccoli, spinach, carrots and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale.

Spices and Herbs – Cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion and cardamom. Herbs include sage, thyme, marjoram, tarragon, peppermint, oregano, savory, basil and dill weed

Cereals and Nuts – Corn flakes, oatmeal and granola bars, walnuts, hazelnuts, pistachio nuts, almonds, cashews, macadamia nuts  

Beverages – A good portion of our antioxidants come from beverages. Apple juice, cider, tomato juice, pomegranate juice and pink grapefruit juice, green tea, black tea and plain tea.  levels   coffee is high in antioxidants but should be consumed in moderation. Note that adding milk to coffee or tea blocks antioxidants.  Red wine and beer (since it comes from grains) provide a big dose, and the health effects of moderate alcohol consumption have been well documented.

Foods with darker and richer colors like orange, yellow, blue and red tend to be higher in antioxidants.   Remember to eat a variety of both fruits and vegetables in a myriad of colors and your palate will never become bored.

Carry on and fight the good fight!

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Posted in Encouragement/Motivation, Food Stuff

Practice What You Preach

Posted on by HeatherLynn

My family is very supportive in my health journey as well in other areas of my life when it is necessary. This past weekend I needed a ride to the grocery store due to my vehicle not being available. (That’s another story for another time). My “rock” of a sister-in-law, *Rachel, volunteered to chauffer me. As we walked through the aisles, she joked that my cart looked much like her own would. Filled with veggies and fruits for our chickens and a small section of similar items for ourselves. We stuck to the perimeter of the store and spent the bulk of our time in produce. I could say that I was shopping to impress her how healthy I did my shopping, but the truth is, it was no different than if I were alone. It is pure instinct now to avoid those inner aisles where the temptations of sugar, high calories and processed foods lie in wait.
It is also extremely helpful that I jot down what I know I’ll need before I go. Since I am purchasing fresh fruits and vegetables, I know not to buy large quantities. These things do not have a long shelf life. Writing things down helps me keep track of what I need and keeps me from the impulse purchasing. I admit, my eyes tend to light up at the sight of fresh and colorful fruits and vegetables and in the past, I’ve overbought and ended up feeding to the poultry or compost pile. Since these items are usually a little higher priced than the preservative filled yummies on the inner aisles, keeping to your list is a bit more budget friendly.
During the week I usually peruse different recipes that look enticing. I judge how difficult they appear to create, mentally inventory my supplies and add things to the list that will help complete the recipe. Keeping that in mind, I avoid weird and exotic ingredients that cannot be used in other meals that I would ordinarily prepare. Such as black seed oil, or vanilla beans. Whenever I purchase ingredients, I tend to have leftover, so I want to be able to use that in other meals. I tend to stick to the quick prep simple meals since I’m cooking for one most days. I try at least one new dish a month so I may keep upping the ante and the variety of items I consume, thus alleviating any boredom with my eating habits.
When I do sit down to eat, I always have my portion plate on hand. I have a stack of dinner plates in the cabinet that haven’t been used in forever. I know I should box them up, but I have not quite pulled the trigger on that yet. (Note to self: remove all plates bigger than dessert sized) . Having the portion plate right there keeps me focused on my portions and though there are days I do overdo it, most of the time I keep within those little portion sections. I have also found that after I serve my portions to my plate, if I put away any leftover food immediately, I will not return for seconds. If I don’t put it away, my chances of a return multiply.
Things to be mindful of on your journey to a healthier new you…

  1. Be honest with yourself
  2. Do your research
  3. Practice what you preach
  4. Don’t say one thing and then do another
  5. Don’t expect others to do what you wouldn’t do

We all stray from the course for our given reasons. It’s because we are human, and we have human feelings and responses to the world around us. Its important to acknowledge that you stray and make a point of getting right back on the journey. A little stray does not mean you are lost, it just means you are having an off day. Make a mantra in your head, “I will lead by example, practice what I preach.”

You have the power to overcome the obstacles, brush off the dirt, laugh atyour stumble and vow to do better

*names have been changed

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Posted in Encouragement/Motivation, Food Stuff

Control of the Portions

Posted on by HeatherLynn

For the past 2 years I’ve been adamantly working on my perception of how much food is on my plate and how hungry I really am.   I was raised in a “Clean your plate” home and this has been a troublesome journey to say the least.   I learned quickly that my plates were too big and so I thought I wasn’t putting enough food on them.   I loved the plates, but the fact is I couldn’t make myself take smaller portions because it seemed like there was too much “white” space on my plate.  

I did some research and then made some changes in my life. Here are a few of the things I discovered:

Use smaller dinnerware – dessert plates will work but if you want a little more assistance, these portion control plates on Amazon.com work great!  Portion Control

Don’t eat directly from the package – it is far too easy to lose track of how much you have eaten.  Instead look at the suggested serving size and take the time to measure it out and then put that package away. 

Use a Food Diary – there are literally dozens of apps and websites available that offer the ability to log your food intake.  MyFitnessPal.com is a popular one amidst my circle of friends.   Logging your daily intake of food gives you a visual of how much you are truly eating, and it helps you stop the “oh just one won’t hurt” kind of mentality.

Understand your serving sizes – a serving size is what is listed on the package label; a portion is what you put on your plate.   Serving sizes vary from product to product and they have grown larger in the past few decades.

Use a portion size guide –   there are many out there.  You can use the hand method where your portions are compared to how much you hold in your hand; or use one that compares the portions to different objects.   I prefer the object method for myself.  I’ve printed one guide out  WebMD Portion Size Guide and pinned it to my kitchen cabinet so its easy to see as I’m preparing my meals.

Careful with the Carbs!  –  your plate should only be ¼ carbs.  Whole grains are good for your heart, but those yams, potatoes and corn are high in starch and not so friendly to the fat burning process. You can still have them, but you need to be careful on the portion. 

Go heavy on your fruits and veggies – These are going to be the bulk of your plate.  Try to avoid the canned variety and stick with fresh if possible.  There are many guides on the internet that can help you determine the portion sizes of fresh produce.

Avoid processed foods – do your best.  Fried food is not good for us no matter how yummy it tastes!  Fast food is quite expensive and portion controlling fast food is a nightmare; Avoiding the fast-food places is a good practice but if you do go, most have websites that have serving sizes and calorie counts of all their products available.

Restaurants – everyone deserves a night out, but it doesn’t have to derail your progress.   Take container with a lid with you.   Before eating, take at minimum, half of your meal and stow it away for another meal later.    It is not against the rules unless you go to a buffet.  Don’t do that at a buffet, they will charge you for that.

Meal Prep – some people like to prep for a week. Others are time constrained and prepping for a week of meals is out of the question.   When you make your evening meal, make enough to save for a meal for the following day.    Have a to-go container on your counter and as you are portioning out your plate, portion out a meal into the container as well.   Stick it in the refrigerator and in the morning, it is ready for you to grab and take to work for your mid-day meal.   No extra work involved.

Honestly, you’ll cheat somedays.  You’ll throw your hands in the air and just binge like there ‘s no tomorrow, but I promise, you won’t feel good.   You will for the moment, but your body will let you know that it doesn’t like it.   

Like Intermittent Fasting, portion control is a lifestyle change and it will take time to adjust and form the new habit.   Don’t be hard on yourself if you fall now and then.  Just get back up and keep trying. 

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