How often do you postpone your workouts or allow yourself another slice of cake? Sometimes we all need a little extra reminder of what goals we are working towards.
A couple of weeks ago, I wrote about the 17 Day Diet. Although, I’m not a fan of diets, I must say, I’m slowly coming around with this diet. Since starting the diet 8 weeks ago, my mother has lost 16 lbs. Go mom!
I know how much progress she’s made because even though she’s states away, I always check in on how she’s doing and she’s always eager to tell me her latest amount of weight loss. My point is, people get excited to share their latest milestones with friends and family.
Perhaps, a buddy is the push you need to be your healthiest self. My friend, Lara loves to share a great workout she endured earlier in the day. I can tell she revels in telling me how much she sweat. So, grab a friend to be your buddy, who you keep updates on and who’s going to be supportive of your ups and downs.
My buddy’s states away, yet, with 21st century technology, I feel closer to my mother more than ever. So, what’re you waiting for? Grab a buddy!
The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not -Mark Twain
By: Nikki Nies
I don’t particularly agree with this quote, but when I saw it hanging in the Valley Hospital Kitchen 3 years ago, I haven’t been able to stop thinking about it.
So many people associate health with “torture” and eating foods that one “might not want.” Everyone has their own journey with food.
I never would’ve guessed a year ago, I’d love guacomole as much as I do now. My taste buds have definitely changed, for the better. I’ve been exposed to some great flavors these past few months and I am still comfortable in my skin.
What’s the key? Moderation.
Yes, it’s good to know what foods should be limited, but to categorize healthy foods as a displeasure is not a healthy mindset. Healthy food doesn’t have to be tasteless. Actually, I’ve helped out on a number of cooking classes where the healthy food trumped the processed, generic junk food.
In this case, you can have your cake and eat it too. No pun intended.
Enjoy the healthy foods, with a couple sweets here and there. It can be doubly delicious if you give it a chance. In fact, I like to disprove Mark Twain’s quote wrong on a daily basis. Eat up!
Although this video is a little over the top, it makes a great point. How do you respond when someone compliments you?
Perhaps, you find yourself saying something in return instead of a gracious “thank you.” By not accepting compliments can lead to a dangerous, self deprecating mind set. You may not agree with the compliment and only see your flaws, but your voiced opinion can become your inner opinion about yourself very quickly.
[We’re told] love yourself, but not too much. Be confident, but practice a style of humility this culture never requires of men. Believe in yourself, but never admit it out loud, lest you make another woman who doesn’t feel good about herself feel bad,” she says. “If you’re raised to think it’s arrogant to ever say something positive about yourself, it makes it hard to accept a compliment.
It’s easy to understand why some women struggle with a simple thank you. In a world where too much or too little is quickly criticized, it’s okay to to show gratitude for compliments because those small beliefs can negatively or positively influence one’s future mindset.
Did you know it takes 20 minutes for your brain to register you’re full? Staying healthy isn’t only about eating the right kind of foods, but how much one eats as well. If you’ve been struggling with portions or just want to regain your love of food without it controlling you, why not try your hand with chopsticks.
The use of chopsticks also improves hand eye coordination, brain development, improving self confidence and awareness and brings an added element to the dinner table.
When looking for nutrition advice who do you turn to? Do you feel overwhelmed when trying to gain advice from a reputable nutrition expert? Today I’ve provided an overview on the many nutrition credentials that are available for those in the nutrition field. Do you currently see a certified nutrition specialist? Do you know what their credentials after their last name really mean?
Certified Nutrition Specialist
Must have master’s degree in nutrition or doctorate in clinical health care from a regionally credited university
Must have spent at least 1000 hours of supervised experience
Must pass 4 hour board exams on medical nutrition therapy
Credentialed by the Certification Board for Nutrition Specialists
Certified Nutrition Consultant
Must have high school diploma or GED
Must complete 11 open book tests over 5 year span
Credentialed by the American Association of Nutrition Consultants, which oppose licensure and registration
Certified Health Coach
Certified by the Institute for Integrative Nutrition
Offers courses that cover 100 dietary theories
“Guide and mentor” clients to achieve personal welness goals
Certified Clinical Nutritionist
Requires a bachelor’s degree
Requires 900 hour internship
Requires 56 hours of online post graduate study in clinical nutrition or a master’s degree in human nutrition
Approach diet on an individual basis instead of adhering to standard recommendations
Often work in private practices or clinics
Credentialed by Clinical Nutrition Certification Board
Certified Diabetes Educator (CDE)
Trained specifically to counsel diabetics on nutrition and exercise
Must have a degree from approved holistic nutrition program
500 hours of professional experience in field
don’t necessarily follow government food pyramid guidelines or those promoted by health associations
do not practice medical nutrition therapy or diagnose disease
Certified by Holistic Nutrition Credentialing Board—a division of the National Association of Nutrition Professionals
Registered Dietitian (RD)
At least a bachelor’s degree
Trained in all aspects of nutrition, food and medical nutrition therapy
Have spent at least 1200 hours in a dietetic internship through an accredited program
Credentialed by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics
Registered Dietitian Nutritionist (RDN)
New optional credential for existing RD’s
Enhances the RD brand and more accurately reflects to consumers who RDs are and what they do
Differentiates credential requirements and highlights that all RDs are nutritionists, but not all nutritionists are registered dietitians
Communicates broader concept of wellness, including prevention of health conditions beyond MNT
After researching various credentials, it reminded the power of the letters next to someone’s name. Like many. I always want the best. What might be the best for me, might not be best guidance for someone else. I suggest looking into who you want to take nutrition advice from, but most of all do you connect with them? Helping one with nutrition is an mind and body treatment and you have to feel comfortable with whoever is helping you with the process.
I’ve talked about blood pressure numerous times on this blog. The negative impact of high blood pressure on one’s overall health, including increased risk of diabetes, cardiovascular disease, peripheral vascular disease, end stage renal disease and the association with sodium intake.
However it’s come to my attention that the concept of blood pressure is not as common knowledge as I’ve believed it as. As a nutrition student, it’s become ingrained in me “120/80, 120/80”, which is the ideal standard for blood pressure. I was recently taking my blood pressure, which was 99/57 :D, and my friend who’s not a nutrition student asked if that was good?
I was surprised to hear her ask that, since it is below the recommended normal range, but her question put it in perspective the lack of “common” knowledge there is amount blood pressure. So, I apologize for this late post on the overview of blood pressure, but here’s the breakdown.
It’s been found that at least 33% of Americans have high blood pressure and that it’s an ever increasing health problem. It’s been coined as a “silent killer” as people with hypertension (HTN) can go years with hypertension asymptomatic and have a heart attack, that seems out of no where.
Systolic blood pressure is the contraction phase of the cardiac cycle, with it 140 mm Hg or higher. The diastolic blood pressure is the pressure during the relaxation phase of the cardiac cycle. It’ll have to be 90 mm Hg or higher.
Risk factors of HTN:
Persistent diastolic pressure >115 mm Hg
Excessive alcohol intake
Evidence of end organ damage
Adverse Prognosis with HTN
Cardiac—cardiac enlargement, electrocardiographic signs of ischemia or left ventricular strain, myocardial infarction, congestive heart failure
Renal—retinal exudates and hemorrhages, papilledema
Nervous System—cerebrovascular accident
The best way to have optimal blood pressure is to check one’s blood pressure regularly, exercise, moderate alcohol consumption, increase physical activity, adopt some of the Dietary Approaches to Stop Hypertension (DASH) diet suggestions and maintain a balanced life.
Not only does this song cease to put me in a good mood, but can help you remember to grab coconut water on your way out of the grocery store.
It might sound corny, but this song will stay in your head, trust me. There was a recent wave of interest in the purchase and the consumption of coconut water.
I, myself, have had to force myself to drink water, as it doesn’t come second nature to me. I’ve always been a fan of coconut anything, when the coconut craze arrived, I was excited to jump on board.
Although it’ll never completely replace pure water, coconut water’s a great addition to one’s every day drinking habits. As with food or beverage, moderation is key.
Low in calories
Naturally fat and cholesterol free
Contains more potassium than 4 bananas–great source of electrolytes
With extra consumption of electrolytes, can decrease risk of kidney stones
Reduces cravings, keeping one full
Good source of B vitamins–niacin, riboflavin, pyrodoxine, thiamin, etc.
Has anti viral and anti bacterial properties
Helps repair nail growth
Contains cytokinins, which have been declared great for skin and has anti aging benefits
Can counteract hypertension
Doesn’t contain artificial flavoring
Contains easily digestible carbohydrates
Great replacement for sugary fruit juices and sodas
Convenient drink on the go
If it means grabbing some lime or cracking your own coconut, be my guest! Need help deciding which one to buy? If you’ve got the time, experiment with several brands, my personal favorite, Vita Coco, which has been named “best for kids.”
Getting tired of your breakfast staples of milk and cereal or yogurt? Not sure if you’re consuming your daily recommended servings? Well, let’s kill 2 birds with one stone and incorporate omelettes into everyday meals. They’re quick and easy to make, with flavors to appease any palette.
Next time you’re whipping up an omelette, try your hand at using:
Vegetables: spinach, lettuce, mushrooms, onions—green, red, or yellow, tomatoes,asparagus
Protein: Bacon, used sparingly, sausage, chicken turkey, salmon, steak, ham, shrimp, Greek yogurt, sour cream
Cheese: cheddar, Swiss, muenster, brie, goat cheese, American cheese, feta and/or pepper jack
Spices and extras: garlic, Prosciutto, salsa, oregano, parsley, basil, pesto,dill, capers, cinnamon, brown sugar, sesame oil, etc.
I’m sure there’s additional food items that I haven’t included, but the sky’s the limit when it comes to omelettes. They’re quick and easy to make, while ensuring one’s consuming the recommended servings of fruits, vegetables, protein, dairy and grains.
Check the web for more recipe ideas or look in your fridge and cupboards for creative combination ideas. Get cookin’!