Healthy Endeavors: Developing Healthy Eating Habits for Life! » Mood

Smart Snacking

Wendy — Tue, 05 Jun 2007 00:39:16 +0000

There’s no denying that everyone, at some time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals so you get hungry. You might be snacking to soothe jangled nerves when you are emotional or to entertain yourself when you are bored. Whatever your reason, acknowledge it and starting thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished-as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, have organic hot chocolate sweetened with agave nectar and almond milk, or munch on blue corn chips with hummus.

You can also try “upgrading.” If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or wholegrain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for many hours.

Snacking is something to look forward to, and there are a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Upcoming Events – February 2007

Wendy — Sun, 04 Feb 2007 17:52:24 +0000

Upcoming Events

Tuesday, February 13 – The Ecstasy of Eating: Six Steps for Satisfying Self-Nourishment 6:00-7:30 pm, Yale University, Hall of Graduate Studies, New Haven, CTDuring this month of love, what better a way to find satisfaction and tune into yourself then through the pleasure of eating? I’ll be working with a group of amazing graduate students at Yale University helping them discover the importance of Vitamin O (oxygen) and getting slow, not to mention four other steps to self-nourish. It’s sure to be a pleasurable experience!

Wednesday, February 14 – Health Body, Healthy Business!
12:00- 1:30 pm, Greater New Haven Chamber of Commerce, 900 Chapel St., New Haven, CT

Are you a local real estate agent always on the go? Then join me for a 3-part series starting on February 14 (subsequent sessions will be held March 21 and April 18) designed to help you expand your business and grow your income by starting with you! When we’re eating healthfully and taking care of ourselves, our energy increases, we have a more positive attitude and we’re in the right frame of mind to grow our business successfully. Sponsored by Kim Hafford of Washington Mutual Home Loans and Edna Colucci of the Colucci Law Firm, LLC, this free series includes a healthy lunch, great learning environment and information to keep you healthy. For more information call 203.641.0653.

Thursday, February 22 – Wellness Stretch Class with Renee Baldo of Unlimited Potential Studio 7:30-8:30 pm, Jared Andrew Dance Studio, 42 State Street, North Haven, CT

You won’t want to miss the chance to stretch your body and relax your mind at this class given by my colleague Renee Baldo. Renee is a skincare specialist as well as a registered nurse and always uses a holistic approach to getting and staying healthy! All you need is a yoga mat, towel, water and loose fitting clothing. Come join the fun! For more information and to reserve your spot call 203.239.1966. Fee: $10.

Tuesday, February 27 – Nutrition talk at Kathleen Brennan School, New, Haven, CT

Helping kids get healthy? Can’t think of a better thing to do! I’ll be working with 7th and 8th graders at Kathleen Brennan school to teach basic nutrition tips and simple ways to eat for energy that even teenagers will love.

Wednesday, February 28 – Sugar Blues Workshop for Miller Association Seniors
1:00-2:00 pm, Hamden Senior Center, Dixwell Avenue, Hamden, CT

Did you know that eating sweet root vegetables helps to curb sugar cravings? Join me for an interactive workshop to help seniors learn tips and information to overcome sugar addiction. Doughnuts, cookies and cake be gone! We’ll be discussing lots of healthy, nutrient-rich options that can tackle even the worst sugar cravings!

Chewing Your Way to Health

Wendy — Sat, 04 Nov 2006 00:59:15 +0000

When it comes to increased health, it’s not just what we eat, but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking, and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food. Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets. Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. More chewing produces more endorphins, the brain chemicals responsible for creating good feelings. It’s also helpful for weight loss, because when we are chewing well, we are more able to feel when we are full. In fact, chewing can promote healing and circulation, enhance immunity, increase energy and endurance, improve skin health and stabilize weight.

The power of chewing is so great that there are stories of concentration camp survivors who made it through their ordeals, when others did not, by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Taking time with our meal, beginning with chewing, allows us to enjoy the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control. Try eating without the TV, computer, newspaper, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be confronting at first, since we are used to a steady stream of advertising, news, media, email, and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day— why not learn to savor and enjoy it?

Focus on Root Vegetables

Wendy — Wed, 04 Oct 2006 00:40:11 +0000

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina, and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they steady them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots include carrots, parsnips, burdock and daikon radish. Round roots include turnips, radishes, beets and rutabagas. Long roots like burdock and daikon are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar, moods, and alleviate cravings.