Want Better Health? Be the Leading Lady/Man in Your Own Life

I enjoy movies as much as the next person, and yes, I've even daydreamed of living in a certain movie from time to time. But I propose that there are some beneficial health lessons to be drawn from the concept of a movie set.

Dialogue:
Nothing makes or breaks a movie more memorably than its dialogue. What does that have to do with your personal health? Simply this -- we become what we tell ourselves. So what is your mental dialogue when you look in the mirror? Are you giving yourself leading-lady-worthy lines? Truly, we believe what we tell ourselves, so try telling yourself that you are beautiful, healthy and energetic. It is a great way to start yourself down that self-fulling-prophecy path.

Soundtrack:
When was the last time you thoughtfully chose the soundtrack to your life? Mine varies wildly. Sometimes the kitchen scenes of my life just call out for some reggae. Other times, the housecleaning scene calls out for some Thompson Twins and Erasure. Often, the exercise scenes of my life call for special soundtrack selections -- anything from an inspirational lecture to merengue -- depending on my mood. What does this have to do with health? We move more and with a wider variety of movements when we listen to music. From tapping your toe in a waiting room to dancing down the hallway, music moves us. So the next time you have a mundane or tedious task, crank up the tunes and burn some calories.

Wardrobe:
Remember Mister Rogers? He would always change his shoes when he got home. Don't underestimate the power of comfortable athletic shoes. Gym shoes don't need to be worn exclusively at the gym. Sometimes simply changing your footwear can change the way you run up the stairs or the speed at which you put those groceries away. This is coming from a dedicated slipper-wearer, so I understand the need to relax in furry slippers, but try swapping them out for nice, cushioned walking shoes and see how it changes the way you do the laundry. Plus, you can always dance along to that soundtrack better if you've got something a bit more supportive than flip-flops on.

Catering:
Picture a film set. What do you picture off camera back behind the directors chairs and all the action? A nicely laid buffet table. The bad news is this: you are also the caterer. The good news is this: it doesn't take much time or effort. Take 10 minutes after you get home from grocery shopping to wash and cut up your produce, place in small snack-size bags or clear visible containers and put them front and center in the fridge. That is your buffet. It is surprising how much more likely we are to eat fruits and veggies if they are cleaned, cut, and waiting happily for us as we open the fridge. Not many people in midst of a snack attack will say to themselves, "Hmm, I'm a bit peckish. . . I think I'll wash, cut and slice this pineapple." Make the healthy stuff visible and convenient.

So be the leading lady or leading man in your own life and with a few tweaks to your dialogue, soundtrack, wardrobe and catering, you can ensure your life's movie is a health blockbuster, not a health-horror film.

Still want to diet? Ask yourself these questions first

Before you decide to take the plunge and start a diet, take a minute to ask yourself these 5 questions. If you answer no to any of them, you'd best look elsewhere for weight-management help.
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And as always -- when in doubt, talk to a registered dietitian.

Special Occasion: The Lost Art of Eating Out Sparingly

We have the tradition of letting the birthday person in the family choose the restaurant for their birthday dinner. (They also get to select the menu for the eat-at-home birthday meal, but that is another blog post altogether.) The kids ponder over their choice months in advance and truly look forward to eating out. Why? Because it is a special occasion. Does that mean that as a a family of 4, we eat out only 4 times a year? Not at all. But the times that we do eat out are special occasions. Daddy-daughter, mother-son dates, not to mention dates with my husband all fall into that category. Family parties occasionally call for pizza just as some families have traditions to eat at certain restaurants for certain holidays. All of those things qualify as special occasions.

However, soccer nights every Tuesday and Thursday, or every time you are running errands near the dinner hour, or every Friday & Saturday just because it is the weekend do not constitute a special occasion. Those things are by definition are fairly routine. Those times are what freezers & crockpots, salad, taco or any other quick or make-ahead meals were made for. So resolve to make 2013 special - and keep the drive-thru, takeout and eating-out where they belong, out of the weekly schedule and back in the special occasion category. Not only will your heart and waistline thank you, but your wallet will as well.

Thinking of starting a diet? Think again!

Before you make that habitual New Year's Resolution to go on a diet, chew on this food-for-thought first:
Dieting is a good predictor of weight gain. Two-thirds of those who diet will regain more than they lose.
Chronic, repeated or 'yo-yo' dieting causes some serious, long-term damage. Here are a few of the risks you take when you decide to embark on yet another diet:
- Your body retains more fat when you go off the diet and resume eating.
- Each time you diet, the rate of weight loss slows.
- Your metabolism will decrease.
- Your cravings and tendencies to binge will increase (resulting in guilt).
- You increase your risk of heart disease and premature death.
- Your body shape changes as you regain weight, with increases in the abdominal area.
- You lose touch with your body's natural hunger and fullness signals.
- You are at increased risk of eating disorders.
- Your example most likely will negatively affect your family's relationship with food and body image. As the lyrics in the musical Into the Woods say: "Children will listen".

We all know that the word diet is simply die with a 't' on the end. That 't' stands for temporary. Diets as the word is used in our society are a temporary means to an end. So if you aren't going to sustain the regimen happily for the rest of your life, don't start it at all.

I can't emphasize enough the power of your example to younger people within your influence. Young girls especially pick up on those subtle, destructive cues that teach: body size, shape and self-worth are inextricably linked. Just say no to that right now with your personal example of a healthy, non-diet lifestyle. Truly, if you cringe at the thought of an 8 or 10 year-old girl imitating your "diet", that should be a huge red flag. This advice does not just apply to parents. If you have nieces, nephews, neighbors, students, etc., please think about the message you send every time you go on another diet.

So, before starting another "miracle" diet, ask yourself if you're up to ending the year with more guilt, more girth and less health than you started. If that doesn't sound so appealing, you might want to consider a healthful, life-long, non-diet approach. Contact a registered dietitian and break the addictive cycle of dieting permanently.

(Source: Intuitive Eating by Evelyn Tribole, M.S., R.D.; & Elyse Resch, M.S., R.D., F.A.D.A., C.E.D.R.D)

Healthful and Decadent Dessert

At our last class, we discussed creative uses of leftovers. So, for the tasting table I brought a chocolate dipped fruit plate.

Hopefully fresh fruit is a part of your year-round festivities. But rarely does one fit the entire carton of strawberries, or the entire pineapple on the fruit tray. So instead of forgetting about the delicious fruit until it starts to mold, re-invent it as a delicious, decadent dessert. Nothing could be simpler than following these steps:
1. Let fruit dry slightly. Lay the cut up fruit on paper towels and blot well. This will allow the chocolate to cling effectively to the fruit.
2. Melt some dark or bittersweet chocolate. If you don't have bittersweet on hand - melt some chocolate chips with a few squares of unsweetened baking chocolate and stir well. (Microwaving for 30 seconds at a time and stirring in between until melted is the easiest method.)
3. Dip about half of the fruit in the chocolate, allowing the excess to drip off, then place on a cookie sheet or tray covered with wax paper.
4. Refrigerate for 15-20 minutes or until the chocolate has set up.
5. Plate up and enjoy. (after about a day, the liquid from the fruit will start to make an oozy mess of the chocolate.)

On this tray I used strawberries, pineapple, mandarine oranges, kiwi and I also dipped some fresh cranberry clusters (they are tart, but yummy). Not only does it make a gorgeous statement at any food gathering, but it doesn't get much healthier than fresh fruit and dark chocolate.

Amazing Avocados

Some of us shy away from buying avocados at the grocery store because we only need a few slices or half an avocado, and we know that the remaining half will only go brown and end up in the garbage. Well, no need to leave the fiber-rich, veggie known for it's heart-healthy fats on the produce display. Lets say you're planning tostadas for dinner. Dice up the half you'll use at the meal, then save the remaining avocado half with the pit in place. Fill a small bowl or container half full with cold water, place the avocado cut-side down in the water and keep in the fridge for up to a day.

Well, that might keep the avocado from going brown, but what to do with the remainder? Have a veggie sandwich at lunch, or make a California omelet for dinner the following night.

Ciabatta with swiss, avocado and some balsamic vinegar makes a great sandwich especially paired with some grape tomatoes and sugar-snap peas which are available year-round.
It may not be easy being green, but it sure is tasty!

Panzanella - Enjoy it Year-round

Panzanella salad is bread salad and is one of my favorite meals in summer. When garden-fresh tomatoes are available, I omit the canned, but the rest of the year, they work nicely. Just be sure to use the no-salt canned tomatoes. It is a great way to enjoy some fresh flavors in the colder months.


Year-round Panzanella Salad

Serving Size: makes 4 1 1/4-cup servings

Number of Servings: 4

Ingredients:

4 slices french bread, stale or toasted and torn into pieces
1 cup cherry tomatoes sliced in half
1 cup (1/2 can) diced tomatoes
1 cup cucumber diced (1 small to medium cucumber)
1 avocado, peeled and diced
10 basil leaves torn or sliced into fine ribbons
2 oz. fresh mozzarella (either small perlini balls, or diced)
1/4 tsp. kosher salt
1/4 tsp. pepper
1 clove garlic, minced
1 Tbsp. olive oil
2 Tbsp. balsamic vinegar

Directions:
Combine first 7 ingredients (bread through mozzarella) in large bowl. In small bowl combine remaining 5 ingredients and mix well. Toss salad with dressing and serve.

Nutrition Facts

Servings Per Recipe: 4
Serving Size: 1 serving

Amount Per Serving:
Calories 255.3
Total Fat 13.4 g
Saturated Fat 3.0 g
Poly. Fat 1.4 g
Mono. Fat 7.8 g
Cholesterol 8.2 mg
Sodium 441.5 mg
Potassium 398.1 mg
Total Carb. 27.6 g
Dietary Fiber 5.6 g
Sugars 2.2 g
Protein 8.2 g