Mealtime Mindfulness: Food for Body & Soul

Written by Kristen Pruett-Tatum
Part of National Nutrition Month 2013

Pictures by Kristen Pruett-Tatum

Eating right does not have to be complicated or about deprivation.  For me, “Eat Right, Your Way, Every Day” can be as easy as refocusing your attention and rediscovering the internal cues inherent to all us.  It can start with simple things, like noticing how you really feel before you eat.  Are you hungry, bored, fearful, angry, anxious, or sad?  If the answer does not include physical hunger, try a healthier coping strategy, like talking to a friend or going for a walk.  If you are truly hungry, think about which foods would make your body feel most nurtured.  After selecting a meal, take the time to really experience it.  Enjoy preparing it.  If you have kids, let them help.  Consider spiritual or cultural meanings of your food, and all of the factors in nature and coordinated efforts of people all over that brought this food to you.  Turn off distractions, sit down, breathe deeply, and chew slowly.  Revel in your senses: the array of colors, textures, aromas, and flavors.  Use this precious time to appreciate and really listen to the loved ones with which you share your meals.  What are they curious about, struggling with, or discovering today?  Listen within and ask yourself if you are still needing nourishment, or if you starting to feel full.  Are you still enjoying the flavors and textures, or are you unconsciously devouring?  After the meal, you can continue checking in to see how your body feels over the next few hours.  Do you feel energetic, light, sluggish, or uncomfortable?  Use that information as a guide to wisely select foods in the future.   Eating right can be simple, flexible, and enjoyable.  If approached with mindfulness, it may not only fuel your body, but can be a gateway to better health, relationships, and quality of life.

Additional Mindful Eating Resources:

Hanh T. N., & Cheung, L. (2010). Savor: Mindful Eating, Mindful Life. New York:  HarperCollinsPublishers.

Harris, C.  (2013, March). Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease. Today’s Dietitian, 15(3), 42.  Retrieved from http://todaysdietitian.com/newarchives/030413p42.shtml#.

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Spice Up Your Life!

Written by Margaret Rawls
Part of National Nutrition Month 2013

I know many of you out there understand the importance of regular physical activity and a healthy diet. These keep your body healthy, your mood high, and boost your energy for the day.  

Picture by Margaret Rawls

Being on a schedule, I became dedicated to doing the same workout each day. Kickboxing all the time started seriously b o r i n g me, so I figured,

‘Hey! It’s time to start anew!’

Taking advantage of the outdoors around you is my recommendation to break out of a workout rut or simply start working out if you don’t already! Whether you live in the mountains and can hike, or simply take a walk or run in your neighborhood, grab a friend, get out there and do it! Try a new class at your local gym, too! Sunshine, cool breezes, birds chirping, friends – what could be better?!

Along with mixing up your exercises, don’t get stuck eating the same meals every day! As a college student, I find myself in the dining halls bee-lining for the same place each time I go. This gets old! Experiment with cooking, change up what you eat, and enjoy a variety of colorful meals with added spices to excite your taste buds! Don’t forget that your sweet tooth can be satisfied in moderation as long as you keep up your active lifestyle and healthy meal habits!

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Healthy Twist on Comfort Classics

Written by Kailey Proctor
Part of National Nutrition Month 2013

We all have those comfort meals that just speak to our soul. Often times these foods contain cholesterol, saturated fat, sodium and sugar, which are not very beneficial to our health. However, eating healthy doesn’t mean you have to give up your favorite meals. Spinach and Artichoke Dip is a beloved appetizer in America but not the best option when dining out. Yet with a few modifications, you can easily enjoy this delicious appetizer in a sandwich any time of the day!

Serves: 1

Time: 15 minutes

Ingredients:

Picture by Kailey Proctor

•  2 Slices of Whole Wheat Bread
•  2 Slices of Muenster Cheese
• 2 Tbsp of Part-skim Ricott
•  5 Artichoke Hearts
• Handful of spinach
• Olive oil for the pan
• Seasonings – Basil, Garlic Powder, Salt & Pepper

Directions:

1. In a small skillet, heat up some olive oil on low/medium heat.
2. Add your seasonings.
3. Sautee the spinach and cook until it turns deep green and wilts.
4. While the spinach is cooking, combine the ricotta and artichoke hearts in a bowl. Add a little garlic powder to the mix.
5. Once the spinach is done cooking, add the spinach to the ricotta/artichoke heart mixture and stir
6. Spread the spinach & artichoke dip onto two slices of bread.
7. Place the two slices of muenster cheese on top of the spinach & artichoke dip on one of the slices of bread
8. Take other slice of bread and make into a sandwich
9. Place onto a small skillet that is greased with olive oil
10. Flip when bottom is golden brown

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Stocking Your Pantry on a Budget

Written by Alison Tice
Part of National Nutrition Month 2013

How nice would it be to come home to a stocked pantry every day, while keeping the money in your pocket? I know that it may seem like a daunting task to fill your pantry while keeping your budget in mind; however you can overcome both of these obstacles at your local grocery store by just taking the time to complete a few simple steps.  

Picture by Alison Tice

The first step, check out your pantry before you go grocery shopping.  This way you have an idea of the items that you do have so you don’t buy items that you really don’t need.  

The second step is to plan your meals for the week.  By doing this, you can make sure that you have all the ingredients you need for the week.  It is also a good idea to stock up on the ingredients for your “go to” meals.  

The third step is to check out the local sales before heading to the store.  This opens up the opportunity to stock up on bulk items and nonperishable that you tend to use a lot, while saving money.  

The last step, and one of the most important steps, is to stick to your list!  Believe me I know how easy it is to walk by the snack isle and throw in some extra chips that you don’t need.  

After you have successfully stocked your pantry, make a standard weekly shopping list, checking off the items that you will need to purchase the next time you go to the store.  Being prepared is the best way to stay on your budget!

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Health Substitutes for Sweet Treats

Written by Brooke West
Part of National Nutrition Month 2013

I love all desserts just as much as the next person. Part of choosing to live a healthier lifestyle for me meant finding new, creative ways to treat myself to sweets without indulging in refined sugar. So I must be suggesting Splenda or other artificial sweeteners as the answer? Absolutely not! Artificial sweeteners are chemically altered sugar or herb compounds that are highly processed and have been linked to causing a variety of health issues, including cancer. So my solution to this issue is fruit puree!  Next time you are baking and the recipe calls for sugar, replace it with fruit puree instead. Unsweetened applesauce, ripe banana puree, pumpkin puree and ripe peach puree are just a few ideas to replace sugar. When you are baking with fruit purees be sure to substitute for the exact amount. The consistency of the baked goods will be more moist and denser. If you are not a fan of baking, consider swapping candy for fruit drizzled in honey when your next sweet tooth craving kicks in. My sugar-craving trigger is ice cream. However, with such high fat and sugar content I was eager to create a healthy fix that is simple to make.

Picture by Brooke West

Banana Ice Cream

Ingredients:

4 ripe bananas 

¼ cup of almond butter or peanut butter

1 tablespoon cocoa powder

½ teaspoon of cinnamon

1 teaspoon of honey

Directions:

Picture by Brooke West

Cut bananas into slices for easier blending and throw into blender. Measure out all other ingredients and put into blender. Puree all the ingredients together. Be patient, you may have to stop and stir the mixture a few times to make a smooth consistency. Pour the puree into a bowl and stick into the freezer for one hour, or until frozen to desired consistency. This recipe serves four. Remove, scoop and enjoy! 

References

Mayo Clinic. Artificial sweeteners and other sugar substitutes. (2012, October 9). Retrieved from http://www.mayoclinic.com/health/artificial-sweeteners/MY00073/NSECTIONGROUP=2

Powell-Smith, M. (2011, August 7). Fruit puree as a sugar substitute in baked goods. Retrieved from: http://www.livestrong.com/article/510415-fruit-puree-as-a-sugar-substitute-in-baked-goods/#ixzz2LauTm9QL

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Nutrition Information Overload!

Written by Sarah Vacher
Part of National Nutrition Month 2013

Healthy Eating Tips:

• Don’t eat any salt.                                                                               
• Cut out saturated fats. 
• Eat more Omega 3 fats.                                                  
• Cut carbohydrates.
• Carbohydrates should be your main energy source.
• Don’t eat sugar.
• Don’t use artificial sweeteners.

Confused? Unfortunately, we are bombarded with confusing and sometimes incorrect messages like these everyday! Whether you watched a health segment on Good Morning America or saw a viral email claiming the horrors of aspartame, you have been influenced by media to form opinions about food that may or may not be accurate. With all of these rules, how can we eat things that taste good?

Moderation! Use a little bit of salt! Use some sugar! Don’t listen to sources that tell you to ban a certain food from your diet entirely unless it is medical (an allergy to gluten or reducing salt due to hypertension). To a person of normal health status, there are no bad foods. Eat the foods you like in the amounts recommended by USDA. If you’re not sure what those recommendations are, you can go myPlate.com for more information.

Keep it balanced. Don’t listen to sources that tell you to ban a certain food from your diet entirely. All foods have some nutritional value, and no food in excess is beneficial!

Colorful plates! The color of your food is indicative of the different nutrients that are in it. The more variety in color you have on your plate, the wider the variety of nutrients and phytochemicals you are providing your body!

Research! If you read a claim, make an informed decision about it by looking into reputable sources like the government and university publications or research articles!

With your busy lifestyle, it’s nearly impossible to keep up with trending theories and research in nutrition. Just remember to keep your diet balanced, varied, and consume everything in moderation.  And don’t get swept away by the “latest findings” without a little research yourself! Happy Eating! 

References

US Department of Agriculture. (2011). ChooseMyPlate.gov. Retrieved from http://www.choosemyplate.gov/index.html

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The Price Is Right When It Comes to Your Health

Written by Kristen Petrozza
Part of National Nutrition Month 2013

The talk of the decade is all about eating healthy, getting into shape, and shedding years off your life. But how is this possible to do when it can come at such a hefty price?

Whether you are a college student, living on your own for the first time, or providing for a large family, eating nutritious foods is possible to do on a budget. Stopping by a fast food restaurant on the way home from work or school may seem cheaper, when it reality you are causing your body and wallet more harm in the future. In 2008, the CDC found that those who were obese paid $1,429 more in medical costs than those of a normal weight. Though you may think buying your dinner three nights a week on a dollar menu will save you money, it is important to think of the long-term consequences and realize that your health is not something to dismiss.

So how is it possible to eat right and stay under budget? It just takes simple planning. Sitting down one night a week and making a list of meals to eat throughout the week allows you to buy in bulk and prepare meals ahead of time. Buying in bulk will save you pennies, as many family-size packages of chicken and frozen vegetables are cheaper! Speaking of frozen, frozen vegetables may be less expensive than fresh and will last longer. A few more tips:

• Buy fruits and vegetables in season! They are usually less expensive and easy to buy
• Plant your own garden!
• Cut coupons and buy store brand items to cut the prices

References
Centers for Disease Control and Prevention. (2012). Overweight and obesity . Retrieved from website: http://www.cdc.gov/obesity/data/adult.html

Choose My Plate. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. 
(2011). Healthy eating on a budget. Retrieved from website: http://www.choosemyplate.gov/healthy-eating-on-budget.html

Eating healthy on a budget [Web photo]. (2011).  Retrieved from http://vibrantearthjuices.com/eating-healthy-on-a-budget/ 


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