Libby's Place, Inc.
The holidays are upon us, and for many people, that means spending time with loved ones eating copious amounts of calories. While some people can get away with a couple of days of holiday decadence, many people who are battling chronic diseases or trying to lose weight can’t take the same approach to holiday foods. […]
The holidays are upon us, and for many people, that means spending time with loved ones eating copious amounts of calories. While some people can get away with a couple of days of holiday decadence, many people who are battling chronic diseases or trying to lose weight can’t take the same approach to holiday foods.
If you are trying to eat healthier this holiday season, here are some high-calorie foods to avoid:
Green Bean Casserole
Sure, there’s a vegetable in this dish so you would think it would be healthy, right? Nope. Traditional green bean casserole is loaded with calories. Just one ¾ cup serving contains a whopping 150 calories and 8 grams of fat. A healthier option would be fresh green beans sauteed in a little olive oil or even better, steamed with a little sea salt.
Mashed Potatoes With Giblet Gravy
One of the most popular comfort foods is mashed potatoes with gravy. But just one cup of the potatoes themselves is 238 calories. Now add in a half cup of the gravy and you’re looking at adding another 178 calories to this one side dish! If you simply can’t have your turkey without some potatoes, then just take half the portion you normally would.
Stuffing
This is a go-to Thanksgiving side dish made from bread, which means not only is it high in calories, but high in carbs as well. A half cup serving of stuffing contains roughly 175 calories, 22 grams of carbs, and 550 milligrams of sodium. Yikes! And remember, that’s just half a cup. How many of us load up and then go back for seconds or thirds? Best to avoid this dish altogether.
Eggnog
When you look at the ingredients in eggnog, you quickly see why it is a holiday beverage to avoid. Whole milk, cream, sugar, eggs and brandy means a one-cup serving comes with a whopping 350 calories! And equally bad, you’ll be taking in 21 grams of sugar!
Avoid eggnog this season and opt for a glass of wine or spirits instead.
This is obviously not an exhaustive list of holiday foods to avoid, but these are some of the biggest culprits. While it may be hard to be disciplined, it really is in your best interest if you are trying to lose weight or have diabetes or high blood pressure.
SOURCES:
https://www.webmd.com/diet/ss/slideshow-naughty-list-of-holiday-foods
https://www.healthgrades.com/right-care/healthy-holidays/8-high-calorie-holiday-foods-to-avoid
https://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-tips/the-holiday-foods-nutritionists-avoid
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally. When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that […]
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally.
When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that are chockfull of nutrients our brains need to be healthy, such as antioxidants, healthy fats, vitamins, and minerals.
If you want your brain to be as healthy as possible, then you’ll want to start eating more of the following brain foods:
Avocados are loaded with monosaturated fat, which is a healthy fat that has been shown to reduce rates of cognitive decline and keep blood sugars nice and steady. And thanks to the vitamin K and folate in avocados, your brain will be protected from blood clots (stroke) and memory loss.
Chocolate lovers rejoice! Dark chocolate is actually very good for your overall health, especially the health of your brain. Dark chocolate is full of powerful antioxidants called flavonols, which also have anti-inflammatory properties. Studies have shown cocoa has the ability to increase cerebral blood flow and cerebral blood oxygenation. In addition, it helps lower blood pressure in your brain and heart.
But before you go out and buy a bag full of Snickers, these health benefits just listed come from dark chocolate, not milk chocolate, which is loaded with extra fat and sugar. A good rule of thumb is the darker the chocolate the healthier it is for you! So look for dark chocolate with at least 70% cocoa to reap these brain benefits
There was a time where eggs were vilified, but new science has proven eggs – yolk and all – are not only healthy but an absolute superfood!
Eggs are an excellent source of several nutrients your brain needs, including vitamins B6 and B12, folate, and choline. Most people don’t get enough choline, and choline is responsible for creating acetylcholine, a neurotransmitter that helps regulate mood and memory.
If you eat more of these 3 foods every week, your brain will thank you!
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Body positivity is a movement started by the idea that all human beings, regardless of their size, should feel good about themselves. Body positive advocates encourage others to celebrate their bodies and accept themselves the way they are, instead of trying to squeeze themselves into a physical mold that society has deemed “attractive.” But is […]
Body positivity is a movement started by the idea that all human beings, regardless of their size, should feel good about themselves. Body positive advocates encourage others to celebrate their bodies and accept themselves the way they are, instead of trying to squeeze themselves into a physical mold that society has deemed “attractive.”
But is it possible to be body positive and still manage your weight? The two concepts appear, at first glance, to be contradictory.
I am of the belief, and I share this belief with many others, that it is completely possible to have a body-positive mindset and still be cognizant of your weight. The key is understanding the impetus behind your desire to manage your weight.
Do you want to lose weight so that you look like a fashion model – a body that has been deemed “attractive” by society? Or are you wishing to lose weight because, if you’re honest with yourself, you don’t feel great? You don’t have a lot of energy, your joints ache, and your hormones are out of balance, causing a variety of unpleasant symptoms.
It is great to love yourself however you look. But it is equally important to ensure that you are as healthy as you possibly can be. At a certain point, excess weight can and often does cause health issues.
When it comes to being body positive and managing weight, there is one major rule of thumb I recommend you follow:
It’s a good idea to focus your energy on healthy behaviors. Mental health and physical health are both important to our overall well-being. So love yourself fully by making choices that are healthy for you.
Try eating intuitively and mindfully. Make sure to get enough sleep. Go for walks with friends. Make choices that make you feel good. When you do this, you will love yourself, truly and totally.
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The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds! If you have been […]
The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds!
If you have been trying to eat right and are nervous about upcoming holiday meals with family and friends or office parties, here are some tips to help you stay on track:
You know how you’re never supposed to go grocery shopping when you’re hungry? The same can be said for attending holiday parties and meals.
Be sure to eat a small meal before heading out, and make sure it contains plenty of protein and healthy fats. A quick and healthy meal could be half a turkey sandwich with avocado. You’ll feel full and satiated for hours.
We often feel hungry when actually we’re dehydrated. And it can become easy to get dehydrated during the holidays when you’re running around shopping and decorating, etc. Be sure to drink enough water each day. A small to medium glass with each meal should do the trick!
If you’ve been invited to a holiday meal or party and have been asked to bring something, go ahead and bring a healthy dish. This way, if there are no other foods there that are going to help you stick to your eating plan, you can dig into your own food!
It is very okay to have boundaries. Do not feel pressured to eat something unhealthy just because a loved one is pressuring you to “live it up.” If you find yourself in a situation where your 98-year-old grandma feels hurt that you won’t have any of her famous pecan pie, tell her you are stuffed but you’ll be happy to take a slice home, then give that slice to your significant other, or a neighbor.
Sure, traditionally the holidays have been a time to live a little and be decadent. But if you’re someone who has a hard time cheating “just a little,” then use these tips to stay on track with your health goals.
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If you love football, you might be one of those people who find themselves glued to the sofa on weekends, routing for your favorite team. You may also find that by the end of the game, you’ve eaten copious amounts of saturated fat and sugar because, who doesn’t love munching on some snacks while watching […]
If you love football, you might be one of those people who find themselves glued to the sofa on weekends, routing for your favorite team. You may also find that by the end of the game, you’ve eaten copious amounts of saturated fat and sugar because, who doesn’t love munching on some snacks while watching the game, #AmIRight?
But by the end of football season, all of that unhealthy snacking has led to you putting on extra weight, which could lead to chronic diseases like high blood pressure and diabetes.
Stop fumbling about your health and start eating some healthier snacks on game day. The following healthy snacks ideas will score big with your friends and family.
Chips and dip are a staple on game day. The healthier version? Hummus and veggies. Hummus is loaded with quality protein and fiber while the veggies are low-cal sources of important vitamins and antioxidants.
The better sandwich, wraps are easy to eat when cheering for your team. Here the apple adds a nice bit of crispness and zing. A low-carb option could be to forego the bread and simply wrap ham and cheese around thin slices of apple.
Who doesn’t love a juicy meatball? Make them mini, stick a toothpick in them and you’re done!
Chicken in and of itself can be very healthy. But when you bread it, fry it and then dunk it in blue cheese dressing, the calories add up. Buffalo Cauliflower wings may be plant-based, but they sure are incredibly tasty and good for you!
If you need a big, bold crunch, opt for sweet potato or kale chips that have been baked, not fried.
Pumpkin seeds are packed with protein. You can lightly coat some raw seeds with cinnamon and a dash of sea salt spread on a baking sheet, and bake for an awesome sweet and savory snack.
Not snacking during the game is simply not an option. But there are plenty of healthy alternatives that will help you get your snack on without packing on the pounds.
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In recent decades, mindfulness meditation has taken the West by storm. As a result, more and more people are experiencing less stress and more fulfillment in their life by “staying in the moment.” Well, mindfulness can be applied to any area of your life, including eating! You may have heard of mindful eating before and […]
In recent decades, mindfulness meditation has taken the West by storm. As a result, more and more people are experiencing less stress and more fulfillment in their life by “staying in the moment.” Well, mindfulness can be applied to any area of your life, including eating!
You may have heard of mindful eating before and assumed it had something to do with eating more slowly and chewing your food longer. And while these two considerations are part of the practice, they only scratch the surface.
You may be wondering why you should even begin to explore mindful eating. Well, the main reason is that the practice can help you to lose weight and easily maintain a healthy weight. This of course helps you to prevent the development of certain chronic diseases such as hypertension, type 2 diabetes, and heart disease.
Health benefits aside, mindful eating also puts a lot of joy in your life. Most people no longer savor their meals but instead wolf them down while mindlessly watching TV or surfing the Internet. Mindful eating reminds you to savor your food and, in reality, savor every moment of this delicious life!
If you’re interested in mindful eating, here are some guidelines to help get you started:
Mindful eating makes dieting a thing of the past and empowers people to make better food choices through common sense and enjoying the experience of eating. I encourage you to give mindful eating a try and see if it can’t benefit your health and overall well-being.
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When it’s “that time of the month,” do you experience intense cramping? If so, you might be like a lot of other women who turn to over-the-counter medications for pain relief. But OTC pain relievers often come with nasty side effects such as indigestion and even ulcers. A far more natural way to deal with […]
When it’s “that time of the month,” do you experience intense cramping? If so, you might be like a lot of other women who turn to over-the-counter medications for pain relief. But OTC pain relievers often come with nasty side effects such as indigestion and even ulcers. A far more natural way to deal with period cramping is through diet.
Here are some foods that may help you get out of the fetal position and back into life:
1. Bananas
Bananas should be one of your go-to foods during your period. They are full of fiber, so they help you “go,” which can reduce bloating. They also contain a healthy amount of magnesium, which has been shown to help reduce period cramps.
2. Chamomile Tea
Chamomile tea has anti-inflammatory properties, which help to reduce pain, including menstrual cramps. As an added (and welcomed!) bonus, chamomile has a soothing effect on the nervous system, and so it may help with your mood when Aunt Flo is in town.
3. Coldwater Fish
Coldwater fish such as salmon and tuna are full of beneficial omega-3 fatty acids, which help to relieve inflammation, and therefore pain in the body. These fatty acids also reduce prostaglandins, which are hormone-like compounds that can cause menstrual cramps. If you don’t like the taste of fish, find a quality fish oil supplement.
3 Foods to Stay Away from During Your Period
You might be one of those people that reach for comfort foods during your period. Well, many of those foods are only making your cramps worse! Stay away from the following:
1. Fried Foods
Fried foods, though they may taste delicious, can actually upset your stomach and interfere with healthy digestion. This can make your cramping feel worse. Though those French fries may be calling, avoid the temptation and stick to baked or boiled potatoes instead.
2. Dairy Products
While dairy products can be a healthy option any other time of the month, dairy products can trigger inflammation, which can then make your cramping more severe.
3. Caffeine
Caffeine has a tendency to excite the nervous system, worsening pelvic pain and causing you to feel more stressed and irritable. Do yourself (and those around you) a favor and put that Java down.
The bottom line is, the foods we eat have everything to do with how our bodies feel. During your period, be sure to eat the top 3 foods and stay away from the bottom 3 foods to feel better.
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If anyone had told us a year ago that we would be facing a global pandemic – one that would cause the entire world to go on lockdown – no one would have believed it. But here we are. While some states have begun to reopen, there are still many areas where children are not […]
If anyone had told us a year ago that we would be facing a global pandemic – one that would cause the entire world to go on lockdown – no one would have believed it. But here we are.
While some states have begun to reopen, there are still many areas where children are not going to school and adults are still working remotely. Without question, this disruption in our day-to-day lives has caused many people to make poor food and fitness choices.
Eating healthy can be challenging on its own, but couple that will seclusion at home and the added stress we’ve all been feeling for months – stress that BEGS us to eat comfort foods – and you can see how many of our food choices have taken a nosedive.
Here are some ways you can begin to make better food choices during the pandemic:
Plan Your Groceries Carefully
You may have given yourself and your family some leeway these past months when buying groceries. Did you allow more processed garbage into your home because, after all, we’re dealing with a pandemic, and Doritos and cookies help you cope?
If so, it’s time to buckle down and start shopping better. If you don’t allow junk food into the house, you won’t be as tempted to eat it. Do your best to buy fewer processed foods and more wholesome, organic foods.
Try a Healthy Meal Delivery Service
Parents have been hit particularly hard during the pandemic. Many have had to work from home while at the same time teach their children. Not so easy. This has, no doubt, caused many people to order in pizza and other potentially not-so-healthy foods. Who has time to cook?!
If you do need some help preparing your meals, it is a much better idea to sign up for a HEALTHY meal delivery service. There are plenty of options out there to choose from, a simple Google search will turn up numerous companies who cater to those who don’t have time to cook but want to eat healthily!
Deal with Your Emotions
None of us had time to prepare for this pandemic. One day life was normal and the next, chaos and fear. All of this fear and stress caused us to make unhealthy choices.
While things are still a bit rough, now is the time to take stock in our feelings and process them. Ignoring emotions will only cause them to fester and keep that sugar-craving junkie monkey on our back.
Obviously, self-isolation means far fewer opportunities to be physically active. Gyms have been closed. Heck, even some beaches and public parks have been closed.
So what’s a person to do? I mean, science has shown exercise is important to keep our immune systems running optimally.
Well, there are actually numerous fitness opportunities for you right at home.
Stand While Working
Sitting is bad for us anyway, so why not stand while you work? There are standing desks you can purchase to help you with this, or you can create your own standing workstation (wire shelving units work well for this).
Got Stairs?
If you live in an apartment complex, avoid using the elevator and take the stairs instead. Live in a house with stairs? Walk up and down them quickly for 1 minute, rest, and repeat. Do this a few times a day.
Do Body Weight Exercises
Some of the absolute BEST exercises you can do require no equipment. Planks, push-ups, sit-ups, and squats require only your body weight and a willingness to commit to the routine.
The pandemic hasn’t been much fun for anyone. And it’s no doubt taken a toll on many of us regarding our health. Now is the time to get back into shape and make better food and fitness choices.
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COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive. So how […]
COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive.
So how do we remedy this?
Many of us are still in lockdown mode and still dealing with the fear and stress of the pandemic. Are we supposed to try and put ourselves on a strict diet so we can lose weight and get healthy? Strict diets almost never work for most people, particularly when they are dealing with a stressful situation.
A far better solution is to turn to intuitive eating.
Intuitive Eating is an evidenced-based, mind-body nutritional approach that helps people honor their body and their health. By listening to the body and giving it what it needs nutritionally, you are able to meet your physical and psychological needs.
Now let’s talk about what intuitive eating is NOT.
It is NOT a diet or a specific food plan. It is not something where you restrict certain foods or count calories, carbs, or macros. Dieting and food restriction has never worked long-term. It is not sustainable.
But intuitive eating IS sustainable. This is not a diet but a new way to become self-aware and practice self-love and self-care.
Most diets put foods into one of two categories: Spinach goes into the “good” category and cake goes into the “bad” category. Intuitive eating gives a person permission to view all food as good and to eat whatever you like because you are trusting your body to tell you what it wants and needs. Anytime we can tune out the exterior world and tune into ourselves, we are far more apt to find balance and optimal health.
There are a few steps I always recommend clients take to get started with intuitive eating.
1. Start Listening
From a young age, we’re taught to listen to others. But rarely is a young person taught how to tune into themselves. It’s time you start. Check-in with yourself throughout the day to see how you are feeling and what you are thinking. Just begin to listen to your own inner voice more over the coming days and weeks.
2. Drop Those Judgements
What foods have you been told are an absolute no-no? Red meat? Butter? Sugar? It’s time to start reevaluating what you have been told by others and let your body tell you what is “good” and “bad” for YOU.
3. Eat More
If you are someone who comes from a diet mentality that has had you eat less, try and eat more and see how your body responds. Remember, you want to really LISTEN to what your body tells you. Eat 3 meals a day and 2-3 snacks. Do you find you’re still hungry? Do you find you get full easily?
Intuitive eating works and it can help you if you’re dealing with stress eating from COVID. If you need any help or guidance with this new lifestyle, don’t hesitate to get in touch.
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As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
