What are you THINKING? Be Present!

If you’re trying to lose weight and not succeeding, part of the problem might be that you are eating mindlessly. Mindless eating means that what, when and how much we eat runs counter to both the body’s true needs and our own health goals.

Learn below how you can switch from mindless to mindful eating to support weight loss. Kelly McGonigal, PhD, health psychologist and yoga teacher at Stanford University, shares her insights.

How do you transitioon From Mindless to Mindful Eating?

Mindless eating is a major saboteur of weight loss. “In many cases, it’s not the meals we eat that cause weight gain,” says Susan Albers, PsyD, author of Eat, Drink and Be Mindful (New Harbinger 2009). “It’s the snacking, the mindless eating while watching television, when we’re on autopilot and not really aware of what we’re eating. Plus, the majority of food decisions have nothing to do with hunger. They have to do with stress, anxiety, sadness or frustration.”

Mindfulness can help. Mindfulness means paying attention, both to inner cues (thoughts, emotions and sensations) and to your environment. When applied to eating, this can mean the difference between one more failed diet and lasting weight loss.

What are the Three Components of Mindful Eating?

How can you eat mindfully? Mindful eating can be broken down into three areas.

• 1. Eat in the Moment. Get rid of distractions like reading, watching television or eating on the go and really taste, smell and enjoy your food. Practice knowing what it feels like to be hungry or full, and learn to honor those signals.
• 2.  Awareness of Eating Habits and Beliefs. Keep a food journal to get a clear sense of your eating habits, including where you keep food and how you go about food shopping. Also, notice how you talk to yourself about food. Common self-defeating beliefs include not wanting to waste food and putting foods into “good” and “bad” categories.
• 3. Awareness of Environmental and Emotional Triggers. A bakery case of pastries may trigger a craving that was not there a moment ago. That craving has nothing to do with the body’s true needs and everything to do with the eating environment. A mindful approach can help you become aware of the difference. When you are aware of your personal triggers, it is easier to avoid them or to pause and make a conscious choice. Also, mindfulness can help you recognize when you are eating for emotional reasons and can allow you to develop other strategies for self-soothing or celebrating.

How can get better at Mindful Eating?  Try these  Exercises

Susan Albers, PsyD, suggests the following simple exercises:

1. As you eat, pay close attention to all your senses. Use your tongue to feel the texture of the food. Gauge its temperature. Take a whiff of the aroma. Ask yourself, “How does this really taste? Is this something I really want? Does it satisfy my taste buds?”
2. Change how you eat and slow down. For example, use chopsticks, eat in a new location or include new foods in your diet. Put down your fork intentionally at least three times during a meal to give yourself a moment to pause.
3. When you eat, just eat. Try turning off the television while you eat and avoiding other distractions to keep you focused on your food. Even if it is just for a few moments, put down whatever you’re doing and focus on your snack.
4. Pay attention to the cues your body is sending. How does it let you know you are hungry? Have a rumbling stomach? Or low energy? Before you take a bite, ask yourself, “How hungry am I on a scale of 1–10?”
5. When you have the urge to eat, ask yourself if you are physically or emotionally hungry. If you are emotionally hungry, set a timer for 2 minutes and find an activity to distract you, or another way to soothe yourself. At the end of the 2 minutes, ask yourself again. This will help you slow down the rush to eat in order to fix your feelings.

References:  IDEA Fitness Journal, Volume 8, Number 1

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Lifestyle Changes One Step at a Time for Successful Changes!

I was presenting at an event on Saturday about healthy eating and how important it is to plan and prep for meals and snacks.  I was also thinking about how well my clients are doing on this particular issue.  

As a professional Lifestyle / Health Coach, we learn that is important to introduce change a little bit at a time.  When people try to completely overhaul their eating and exercise regime all at one time, they will eventually slip up and then feel as if they have failed and give up completely.  

What we have learned is, to introduce one small change at a time and let it develop into a habit - or a behavior - and then build on that success.  I find an effective first step for most people is packing healthy snacks and making sure those snacks are REAL FOOD (fruit or veggies with yogurt or hummus or nuts).  I believe that is a very good first step.  Snacks are important to keep hunger at bay, keep energy and blood sugar levels stable and set you on the right path for healthier meals.

I was thinking of this as I was listening to one of the speakers on the nutrition stage who stated that their clients are to cut out all processed foods, fast foods, anything not organic, wheat and dairy all at one time.  That may work for some, but research has demonstrated that is too difficult for most people and they end up feeling frustrated and giving up completely. THIS IS NOT WHAT WE WANT!!!  

Research has also shown that focusing on changing one behavior at a time will is more effective.  Research also demonstrates that results will follow the behavior changes,  meaning pounds or inches lost, blood sugar reduction, lower cholesterol, etc. 

I believe the first step to a healthier lifestyle is to begin planning, prepping and packing healthy snacks.  This is a small change and easy to implement and quickly becomes habit.  I believe the second step is to begin planning, prepping and packing healthy lunches.  The less you eat out or rely on prepared foods, the more successful you will be.  The third step is to tackle dinners.  Basic cooking skills, shopping tips and knowing what staples to keep in your freezer, fridge and pantry will enable you to whip up delicious, nutritious meals in minutes.

Be sure to email AllyFitness to get on the list for the next "Simple, Healthy Meal Planning"  Workshop to be held in October.

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Benefits of Fiber - IDEA newsletter

What are the benefits of fiber?  Besides keeping you “regular,” why should you make sure you’re eating enough fiber?

1. Fiber has a protective effect against cardiovascular disease in the overall population (IOM 2002; ADA 2008).
2. Dietary and supplemental fiber (intakes of 20–27 grams per day [g/dy] from whole foods or up to 20 g/dy from supplements) may help with weight control (ADA 2008).
3. There’s a clear association between a fiber-rich diet and a lower body mass index (BMI) (IFIC 2008).
4. Many observational studies have found an association between high-fiber food consumption and reduced risk of type 2 diabetes (IFIC 2008; ADA 2008).
5. Fiber-rich foods tend to be concentrated sources of cancer-fighting antioxidants, vitamins and minerals.

How Much Fiber?
The Institute of Medicine (IOM) recommends 14 g of fiber per 1,000 kilocalories (kcal) as an Adequate Intake (AI) for adults. This amount was derived from data on the relationship between fiber consumption and coronary heart disease risk. The U.S. Department of Agriculture recommends 25 g/day for women and 38 g/day for men (USDA 2010). See sources of fiber in chart.

If you need to increase fiber intake to meet the AI, do so on a rest day or after workouts. You should also increase fiber gradually, and make sure you drink a lot of fluids. Pay careful attention to overall fluid intake in order to prevent dehydration and/or constipation. Supplemental fiber should be avoided during activity and is not recommended during strenuous activity.

High-Quality, High-Fiber Choices
Adding fiber to the diet can be as easy as choosing nutrient-rich foods—such as legumes, whole grains and fresh and frozen fruits and vegetables—while avoiding nutrient-poor choices, such as soft drinks and processed foods.  Berries are high in fiber also!

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Chopped Taco Salad with Shrimp - this is a doozy! try it tonight!

Cooking spray

2 lemons, thinly sliced

2 limes, thinly sliced

3 tbsp chopped fresh oregano ( I have tons of this in my garden!)

3 tbsp extra virgin olive oil

¼ tsp kosher salt

¼ tsp ground black pepper

8 ounces romaine lettuce, chopped

20 large shrimp, peeled and deveined

4 6 inch corn tortillas

1 large ripe tomato diced

1 diced peeled avocado

1 ounce Cotija cheese

Heat grill or grill pan to medium high heat; coat lightly with cooking spray.  Quickly grill the citrus slices in batches and transfer to cutting board and chop finely.  Move to bowl and add oregano olive oil, salt and pepper; mash with back of spoon to combine.  Divide in half.

Arrange lettuce on a serving platter.  Coat grill again.  Grill the shrimp in batches until opaque, brushing with half of the lemon-lime dressing.  Transfer to platter.  Warm the tortillas on the grill until slightly charred, brushing lightly with some of the remaining dressing; transfer to the platter.

Stir diced tomato into remaining lemon-lime dressing.  Arrange avocado on the platter.  Crumble the cheese over the salad and drizzle with the remaining dressing.    

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Serving Sizes - make sure you are not victim to "portion distortion"

We are focusing on serving sizes this week as the "topic".  In the world we live where everything is super-sized, it is no wonder our waistlines are following that trend!  Did you know that Levis now is making their jeans larger for vanity reasons?  A 35 inch size of pants from Levis is now a bit bigger!

So...with all that said, what is a serving and how many should you have?  We should strive for 5 a day of fruits and veggies.  If you can eat more than 5 - GO FOR IT (especially on the veggies)!  I tell everyone, eat your greens like you get paid to do it!  New research states that more fruits and veggies increase the protection from heart disease and certain cancers. Grains should be limited to whole grains and protein should be eaten at each meal.  The serving size for protein at a meat fish and poultry is only the size of a deck of cards.  The other proteins should be a palm size or about an ounce (depending on if it cheese or nuts).  Remember to stick to low fat dairy or nuts, or boiled eggs, or a small serving of beans.

I have attached these handy serving size templates - one is for your wallet - and the other is for the refrigerator!  I hope to see it on the Western Reflections fridge next time I am there!

 Yours in health!

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Moroccan Shrimp with Spinach

Moroccan Shrimp with Spinach

½ tsp ground coriander
½ tsp ground cumin
½ tsp paprika
¼ tsp cayenne
pinch of allspice
¼ tsp salt
1 pound large shrimp, peeled and deveined
10 ounces baby spinach
3 tbsp extra virgin olive oil

Mix the coriander, cumin, paprika, cayenne, allspice and half the salt in small bowl. Place shrimp in a large bowl, add the spice mixture and toss to coat. Cover and refrigerate for 30 minutes.

In a large bowl combine spinach, oil and remaining salt. Divide spinach and shrimp evenly among four sheets of heavy duty aluminum foil. Bring edges of each sheet together and fold tightly to seal.

Heat grill to medium high. Place packets on grill and close cover. Cook until spinach is wilted and shrimp is opaque. About 5 to 7 minutes. Serve immediately.
Enjoy!

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Moroccan Shrimp with Spinach

Moroccan Shrimp with Spinach

½ tsp ground coriander

½ tsp ground cumin

½ tsp paprika

¼ tsp cayenne

pinch  allspice

tsp allspice

¼ tsp salt

1 pound large shrimp, peeled and deveined

10 ounces baby spinach

3 tbsp extra virgin olive oil

Mix the coriander, cumin, paprika, cayenne, allspice and half the salt in small bowl.  Place shrimp in a large bowl, add the spice mixture and toss to coat.  Cover and refrigerate for 30 minutes.

In a large bowl combine spinach, oil and remaining salt.  Divide spinach and shrimp evenly among four sheets of heavy duty aluminum foil.  Bring edges of each sheet together and fold tightly to seal.

Heat grill to medium high.  Place packets on grill and close cover.  Cook until spinach is wilted and shrimp is opaque.  About 5 to 7 minutes.  Serve immediately.

Enjoy!

 

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Health Magazine's top 10 healthiest fast-food breakfasts

Health asked a team of experts to choose and rank what they thought represented the best mix of complex carbohydrates, protein, and healthy fats in fast food breakfasts.  Here they are in order:

1 - spinach florentine breakfast wrap (Cosi)

2 - Protein Artisan Snack Plate ( Starbucks)

3 - Berry Topper Ideal Meal (Jamba Juice)

4 - Apple cinnamon Oatmeal (AuBonPain)

5 - Scambled egg whites, chicken sausage, and fruit (Denny's)

6 - Fruit & Maple Oatmeal (McDonald's)

7 - Simple & Fit veggie Omelette (IHOP)

8 - Western Egg White & Cheese Muffin Melt (Subway)

9 - Egg White Turkey Sausage Wake up Wrap (Dunkin' Donuts)

10 -  Breakfast Power Sandwich (Panera Bread)

I thought the breakfast power sandwich would have ranked higher.

More information click here.

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You should be eating at least 5 times a day!

Increase the number of meals consumed per day - On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

I recommend five meals a day, breakfast, snack, lunch, snack, dinner.  Also, make sure you are drinking plenty of water and avoiding diet sodas.

To your health!

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Food Safety

Who is responsible for food safety oversight in the United States?  There are many agencies involved, but the job is mostly split among three:  the U. S. Department of Agriculture (USDA) regulates meat products; the Food and Drug Administration (FDA) oversees produce and seafood; and the Centers for Disease Control and Prevention (CDCP) monitors and controls outbreaks of food-borne illnesses.

RISK AT HOME – Last year a study found that 83% of fresh, whole broiler chickens purchased throughout the U.S. were contaminated with Campylobacter or Salmonella.  This is up significantly from 49% in 2003.  It did not matter if the chickens were organic or not.

Despite numerous recent domestic-produce contamination “outbreaks,” the industry is still mostly unregulated.  In the wake of 14 outbreaks linked to lettuce and tomatoes in 2004, the FDA sent letters to firms that grow, pack or ship these implicated products and asked them to “review their current operations.”  However, the FDA lacks the authority to mandate changes.

MOST COMMONLY CONTAMINATED FOODS – During the study period from 1990 – 2004, the number of people infected by different foods are as follows:

Greens-based salad                 7,555
Turkey                                     5,832
Chicken                                    3,979
Ground beef                            3,425
Shellfish                                   3,399
Berries                                     3,330
Tomatoes                                2,852

HOW TO KEEP YOUR FOOD SAFE – Here are few ways to safeguard against food-borne contamination:
·        Check produce for bruises, as these can be a sign of a brewing infection.
·        Look for a “sell by date” for breads and baked goods, a “use by date” on packaged foods and an “expiration date” on yeast and baking powder.
·        Look for a “pack date” on canned goods.  Canned foods are good for a year after the pack date, whereas frozen foods are best used within a few months of the pack date.
·        Ensure packaged goods are not torn and cans are not cracked or bulging.
·        Keep fish and poultry apart from other foods by wrapping in plastic and placing in separate bags.
·        Make sure all perishable items are refrigerated within 2 hours of purchase.

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Make Healthy Choices When Eating Out

It is the time of year when everyone is really busy.  That usually means eating on the go.  Eating on the go and eating out do not need to sabotage your resolve to eat healthy. Tips I have for eating right on the go - remember it is all about clean, whole foods.

Always have snacks on hand that you can take with you in your car or wherever you need to go.  Fresh fruit, nuts, low fat string cheese and yogurt are great options.

When eating out try the following:

• Ask for water, unsweetened tea, or other drinks without added sugars.

• Always ask for whole wheat brad for sandwiches.

• Start a restaurant meal with a salad packed with veggies to help ward of hunger.

• Ask for salad dressing to be served on the side and don't use it all - low fat - not fat free.

•Choose main dishes that include vegetables such as stir fries, kabobs, or pasta.

• Order steamed, grilled or broiled dishes.

• Choose a small or medium portion.

• Order from the menu instead of visiting the buffet.

• If main dishes are more than you want, order an appetizer or side dish instead of an entree.

Try these over the next several weeks or when you are on the run. Remember it is all about choices - make the right ones!

Yours in health!

Ally

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Bahamian-Spiced Chicken with Yogurt -Cilantro Sauce

Another good one from Bobby Flay

you can omit the habanero pepper to make this less spicy.

3/4 cup freshly squeezed orange juice

1/4 cup freshly squeezed lime juice (you can by the fresh lime and lemon juice already juiced in the fish section of the grocery!)

2 tbsp light brown sugar

2 tbsp grated fresh ginger

1 tbsp ancho chile powder

1 tsp ground coriander

1 tsp ground cinnamon

1 tsp allspice

1 tsp minced seed habanero - or jalapeno

4 boneless, skinless chicken breasts

1 1/2 cup plain reduced fat greek yogurt (not fat free but reduced fat)

2 shallots sliced thinly

3 tbs cilantro leaves finely chopped

1 garlic clove finely chopped

zest of one lime

1/4 tsp salt

freshly ground pepper to taste

1 tsp canola oil

Combine juices and next 7 ingredients in a medium baking dish and whisk well.  Add chicken breasts, turning to coat.  Cover and refrigerate from 1 to 4 hours.

While chicken is marinating, combine yogurt and next six ingredients (down to pepper) in a small bowl and refrigerate until ready to serve.

Heat a grill or grill pan or nonstick pan over medium high heat.  Remove chicken from marinade and pat dry.  Brush chicken with oil on both sides.  Cook until golden on both side, about 4.5 minutes.  Serve with sauce.

 

 

 

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