Tag: Article

Starting the New Year With the ‘Right’ Mindset

Posted on by Sarah Kesseli

With the holiday finally over and the new year upon us, I’d be shocked if you haven’t thought about New Year’s Resolutions yet. While resolutions are a fantastic way to jumpstart your diet and exercise routine…that doesn’t mean they’ll actually have an impact on your health.

In fact, I’d argue if you can’t stick to your resolutions long-term, you may find yourself in a bad cycle of fad dieting and binge eating! According to U.S. News, approximately 80% of resolutions fail by the second week of February. Let that sink in. That means 8 out of 10 of you reading this will not stick to your healthy resolution plans!

If you want your resolutions to survive this year and actually help you reach your goals, you’re in luck because I have a smart approach to help you make your dreams a reality. My secret? Your mindset!

Resolutions tend to fail because we think of a really big goal we want to accomplish, create an intense game plan to get there that involves unrealistic changes to our current schedule, and then find it’s hard to sustain this after our initial motivation subsides. Not to mention so many popular diets and online workouts have great intentions, however, neglect to understand what YOU need and fit that into your current lifestyle.

I’m here to tell you that a well-balanced exercise and nutrition program does not have to be hard to stick to, especially if you take into account your individual lifestyle. In fact, whenever I see new clients as a registered dietitian, I never drastically change a client’s diet or lifestyle after the first time meeting with them. Why? Because that’s so unrealistic and that would be setting most people up to fail!

Instead, approach your resolutions with small and healthy changes over a long period of time yield lasting results. 

So before you set your resolution this year, focus on these 3 tips to create a positive mindset around your goals and resolutions that will actually survive the new year:

  • Set small goals. Don’t get me wrong, I definitely encourage you to dream big – long-term goals are important and help to keep you motivated! That being said, you must create small goals to accomplish weekly when making a lifestyle change to help you stay focused on the bigger picture, consistent, and to assess if you’re making progress.
  • Focus on your inner voice. How we talk to ourselves vastly impacts our ability to succeed. If you think you’re a failure for falling off the wagon one week, you’re more likely to fail next week too! Instead, change your inner voice towards success by catching those moments you talk negatively to yourself, and re-framing it in a motivational way. For example, say you set a goal around meal prepping your lunches every day before work. Instead of getting upset with yourself for not accomplishing it last week, change your mindset going into next week by saying “next week is a new week, and I can create a better plan to make sure I reach this goal!”
  • Consider your mindset instead of your weight. Around the New Year, we love to focus on weight loss as a goal. Honestly speaking, the end goal of weight loss isn’t always the healthiest. Not to mention, body composition (ie your fat mass versus muscle mass) is a far better indicator of success!

I always joke that anyone can lose weight by eating less than what they burn. That being said… that doesn’t always mean it’s a healthy goal. Instead, I like to think of weight loss as a side effect to a healthier mindset change. When we stop focusing on the scale and focus on healthy behaviors like drinking enough water throughout the day and eating nutritionally balanced meals plus whole foods, that’s when your health and weight will naturally change!

All things considered, the New Year is a great way motivation to finally create a plan for those goals you’ve been dreaming of. Although 80% of resolutions fail by the second week of February, 20% do succeed. With a good plan, a positive mindset, and following the above tips – any goal is possible for you this year.

Article courtesy of: Lauren Smith MS, RD, LDN – Dietitians of Palm Valley

Meal Timing and Weight. Does It Matter When You Eat

Posted on by Sarah Kesseli

Most people know that what you eat will affect how you feel and look, which often translates to a certain number on the scale. However, it’s not just what we’re putting on our plates and into our mouths that counts. It turns out that when you consume food also plays a role in managing a healthy weight — which can either help or hinder your overall health.

More and more research is emerging that suggests timing your calorie consumption is something we should be paying way more attention to. Let’s learn more about what science is saying, and how you can optimize meal times in order to feel good, healthy, and confident in your body.

Science Says: Eat Early

We’re about to give you the best reason to eat cookies for breakfast. For starters, eating first-thing will kick-start your metabolism and ensure your body knows to turn your caloric intake into fuel. If you skip breakfast, your body will think it needs to conserve what you consume — versus burn it off — meaning you might be holding onto extra sugars and fats your body would normally metabolize. Science backs this up, too; while there’s a chance you’ll eat fewer calories if you skip breakfast, those people still typically have higher BMI’s (body mass index), a measure of body fat based on your weight in relation to your height.

When it comes to actually timing, aligning your meals with your natural circadian rhythm is also important. As inhabitants of the earth that rotates around the sun in 24-hour stints, we too experience 24-hour day-night cycle that brings certain changes to our daily lives, such as producing melatonin before falling asleep, boosting immunity during the day, and controlling our appetites at various times so we don’t wake up in the middle of the night starving.

Within our internal clocks, our bodies do a better job at metabolizing food when we eat in the morning versus the evenings, which may lead to a healthier body weight. A large study that came out this year backs this up. Scientists discovered that eating more in the morning is a beneficial strategy for weight control. In one experiment, they found that late lunch eaters lost significantly less weight than early lunch eaters over a 20‐week period; another experiment revealed that eating a bigger breakfast led to greater improvements in fasting glucose, insulin, and triglycerides, along with the ability to control hunger throughout the day.

Other studies have continuously found that eating bigger breakfasts led to consuming small dinners and losing more weight over time, too.

On the flip side, studies have shown that folks who eat at night consume more calories than if they were to eat a meal during the day, and there’s evidence that an increased risk of obesity and related health conditions has been associated with breakfast skipping and late night snacking. Additional research has found larger meals at night is connected to an increase in triglyceride levels, which is associated with diabetes, metabolic syndrome, and an overall increase in weight.

Meal Timing — Your Action Plan

All of these studies might make you think: should I just eat breakfast? Will eating later in the day cause doom? The point is not to make you believe eating dinner will cause direct weight gain. Instead, it’s about ensuring you optimize breakfast as a way to eat healthfully in order to regulate your appetite throughout the rest of the day and resist cravings right before hitting the hay.

Some science says that eating late at night — two hours before going to bed — will increase your risk of gaining unwanted pounds. We recommendation to eat like a king at breakfast, chow down like a queen at lunch, and chew away like a pauper at dinner. A good way to look at it is to fit all your meals and snacks within 10-12 hours, such as between 7 am and 7 pm.

Here are some actions items you can take to help get the timing just right.

Stop eating after dinner. As hard as this one may be, it might be the most beneficial to maintaining or losing a little weight. Cut the cravings once the dinner table is cleared away. Enjoy a cup of tea as a way to satiate your pallet instead.

Make breakfast your biggest meal. If we didn’t make this clear enough, we have one more chance: take advantage of breakfast. Don’t be worried about a three-egg omelet or a big bowl of oats. It’s proven to satisfy your hunger, jumpstart your metabolism, and control your appetite throughout the rest of the day.

Use a smaller plate for your evening meal. Other interesting research has shown that eating on a smaller plate actually leads to eating less. Give that a whirl. You can still prepare a good amount of food for dinner; simply package the leftovers for lunch the next day.

Think of snacks like mini-meals. In order to optimize snacking throughout the day, think of them as smaller-sized meals then a quick way to satisfy a hunger pang or sweet tooth. So, instead of grabbing a granola bar, eat a handful of raw nuts with mixed fruit. And instead of chomping away on potato chips, go for popcorn, which is made from whole grains and packs a good bout of fiber.

Stay hydrated! No matter what time of the day it is, staying hydrated throughout will help control your appetite and ensure you don’t get a wave of hunger when it’s close to shuteye. Drinking enough H20 comes with some great benefits, including preventing overeating and maintaining a normal bowel function. As far as how much to drink down, experts recommend 3,000 milliliters for men and 2,200 milliliters for women.. That comes out to 9 to 12 cups of water, a little more than the recommended eight glasses we often hear.

Try this little eating habit shift and see if you feel a difference! You might really find that changing up when you eat has way more of an effect than focusing so closely on what you’re eating. Avoid chowing down close to bedtime, make breakfast count, and stay mindful of snacks and hydrating throughout the day. Before you know it, you might be feeling better than you ever have before.

 

 

Brain-Boosting Foods for Back to School

Posted on by Sarah Kesseli

Brain-Boosting Foods for Back to School

With the start of the semester among us, it’s important to focus not only on studies. What you eat can have a significant impact on your energy levels, mood, and yes — even your mind. This article is going to dive into eight brain-boosting foods that are essential for learning, memory, alertness, and more. Your report card will thank you.

Before we dive into all that, though, it’s important to strive for a balanced diet filled with fresh produce, lean meats or other sources of protein, and foods that limit preservatives and sweeteners. This may be tricky if you don’t have full control over your diet (say, you have a dining hall membership). Still, you can be choosy about what options you go for; head to the salad bar instead of the fry station, go to a natural grocery store and cook in a kitchen, or ask for the ingredient list of foods that are prepared on campus.

With a little bit of work, you can weed out the stuff that will do more harm than help. Now, let’s look at eight specific foods and ingredients that go the extra mile to help boost your brain and make you feel even sharper in the classroom.

 

Boost Your Brain With These Foods

 

Oatmeal. For breakfast, skip the instant oats and go for whole or steel cut oats, which will help keep you full way longer than the sugary stuff. Oatmeal fuels the brain, satisfies hunger, and is also quite tasty, keeping your body and mind in full-force throughout the day. Oats also contain something called choline, which the body needs in order to produce a neurotransmitter called acetylcholine. Acetylcholine helps with both learning and memory. Steel cut oats tend to be less processed than other oats, so if you see them as an option, go for it! For extra brain power, top them with blueberries, which we’ll dive into next.

 

Blueberries. These little berries pack and punch when it comes to nutrients and brain power. Blueberries are known for being chock-full of antioxidants which are key to improving memory, aiding in cognition, and helping combat aging. In fact, one study found that a group of elderly participants who had mild cognitive impairment drank blueberry juice every day. After three months, scientists saw improvements in their brain function. Top your morning oats with a healthy handful of blueberries or eat them straight out of the carton.

 

Turmeric. Spice up your brain power with this impressive super-spice that has a ton of health benefits. If you’re a big fan of curry, then you’ve definitely eaten turmeric before. It’s a yellow spice from India that is used in many Indian and East Asian dishes but is easily transferable to meals you can make right here at home or on campus. Turmeric’s super-star compound found within its root is called curcumin, which helps protect against aging, increases blood flow, and even helps with stress and anxiety. Turmeric has also shown to help prevent diabetes, arthritis, and Alzheimer’s. Grab the spice at any grocer, and add it to your scrambled eggs or stir-fried vegetables. Use it in a soup, or give the trending, wildly popular Golden Milk drink a whirl. Every now and then, you can also indulge in some Indian or Thai take-out.

 

Eggs. In my opinion, eggs are a completely satisfying meal for breakfast, lunch, or dinner. (Forget an apple a day, and try an egg a day?) It has that same nutrient as oatmeal, choline, which has helped eggs earn a name in the cognitive world as a “brain food” that may protect against cognitive decline. Eggs are also filled with protein and a healthy dose of good fats and are naturally sugar-free. There are countless ways to cook with and eat eggs. To get you started, try an egg–white patty on a whole-grain English muffin for breakfast, enjoy a veggie frittata or quiche for lunch, and top a poached egg on a brown rice bowl filled with meat or other protein, and lots of fresh vegetables.

 

Fatty fish. Don’t be scared of healthy fats! You need ‘em for learning and memory, due to the omega-3s found in healthy fats that are busy building new cells in your brain. Yummy and good-for-you fatty fishes include salmon and tuna. These fish have also been shown to improve mood, reduce stress, and sharpen our cognitive ability. They may even help reduce the risk of dementia and Alzheimer’s disease, both of which are cognitive and memory disorders. Have some friends over for a dinner party and cook a filet of salmon or tuna right on the stovetop. For a quicker option, you can also purchase the canned options; just make sure to read the label to ensure there are no unnecessary additives.

 

Coffee. Okay, this is not a “food” perse, but we had to include this for the coffee lovers out there! The caffeine found in coffee — and yes, this the same caffeine found in green tea — comes to our rescue by increasing alertness, improving our mood, and sharpening our concentration. It’s easy to over-do it with caffeine, though, so try to stick to one cup a day, and drink it in the morning. Opt for black coffee or a shot of espresso over lattes filled with milk and sugar.

 

Dark chocolate! We had to include an indulgent treat on here. Luckily, dark chocolate is not only delicious, it’s also packed with important nutrients that have shown to be good for our brains. Dark chocolate can help with our focus and concentration, protect our brain against aging and oxidation, and helps with our overall brain help. How? The flavonoids found in cacao (which is found in dark chocolate) are super potent antioxidants and anti-inflammatory agents which are known for being beneficial for the brain.

 

Walnuts. Go nuts for nuts — seriously. Out of all nuts, walnuts rein supreme as being the best for our brains. They have a high amount of an Omega-3 fatty acid called DHA, which is known for improving brain health and cognitive performance while helping to combat cognitive decline. That’s not all: Walnuts are also a great source of protein, vitamins, minerals, and fiber. Don’t overdo it, though — you only need about seven walnuts a day to reap the benefits. Add them to that bowl of steel cut oats in the morning, and throw a handful in a ziplock to snack on when hunger strikes in class.

 

Give your brain a little boost by incorporating these foods, beverages, and ingredients into your daily meals! It’s easy to get creative with it, too, putting a little fun into your food. See if you can get all eight into your diet in a day, or have friends over for brain-boosting breakfast — yes, this means you can have chocolate for breakfast. All in all, simply be mindful of how you can get these foods into your diet more frequently that you might have in the past, and see how that impacts the new school year. Bon appetit!

12 Quiet Library Snacks That Won’t Announce That You’re Eating

Posted on by Sarah Kesseli

It’s back to school time and for many college students that means back to the library. Although a perfect spot to study, a library is often a minefield when it comes to snacking. A crunch of a celery stick could send chills down someone’s spine. But forgoing something to eat can leave you groggy, uncomfortable, and with an even louder growling stomach.

Don’t be that guy (or gal!). We’ve got 12 Quiet Library Snacks that keep you satisfied while staying soundless. Enjoy quiet snacking so you can fuel your body and stay focused.

Here are 12 Quiet Library Snacks That Won’t Announce That You’re Eating!

Peanut Butter Energy Bites

These energy bites are not only crunch-proof, they will keep you full and in the zone for a marathon study session. America’s favorite power couple, peanut butter and chocolate, satisfy that sweet tooth while the flaxseed offers a superfood boost. Did we mention you can make these at home in under 10 minutes?

The Greek Breakfast Burrito

Greek Burrito

We all need that mid-report-writing escape. The Greek breakfast burrito sends your taste buds on a trip to the Mediterranean without leaving your desk. The cage-free eggs, feta cheese, and white beans, offer you a burst of energy and mouthwatering flavor. Don’t be afraid to ask a library staff member where their microwave is located. Sometimes it can be as hidden as your favorite read.

Healthy Strawberry Parfait

parfait

This parfait is perfect for an evening in the library. Filled with good bacteria, yogurt keeps your gut happy while you hit the books. Top with your favorite berries for a sweet flavor. Finish with some granola or, if you think that veers on too crunchy, opt for oats. Its cute factor doesn’t hurt either.

Pancake Puffs

pancake puffs

Okay, these might turn heads but only out of jealousy. Is there anything more baller than rolling up to a packed library with your own mini pancakes? Pop ‘em in the microwave and enjoy! Who says pancakes need to be reserved for mornings?

Oatmeal

oatmeal

Gut-friendly and filling, oatmeal is the perfect snack when you need a little pick me up. Dress it up like something insta-worthy or eat as is, this will keep you full till the library closes. Pro-tip: the Good Food Made Simple frozen oatmeal packs can double as an ice pack in your lunch bag. Wait for it to thaw or heat it up for a cozy treat.

Peanut Butter Banana Sushi

This “sushi” is a sophisticated take on the classic peanut butter sandwich. This healthy delight is as unexpected as it is delicious. Swap peanut butter with almond butter or even Nutella to satisfy a craving and never get bored.

Chia Pudding

Chia Pudding

Ancient civilizations believed that chia seeds held superpowers and who couldn’t use a couple extra superpowers when studying for an exam? Chia pudding is easy to make and can be prepped in bulk! Make a few mason jars and stock up your mini-fridge. You won’t regret it. Top yours with anything from chocolate to coconut to your favorite fruits.

Chocolate Chip Mug Cake

Mug cakes are a college MUST. Birthday? Mug cake. Aced a test? Mug cake. Literally any other reason? Mug cake. This chocolate chip mug cake is SO easy to make. Just chef this up in minutes at your dorm, throw it in a Tupperware container to bring to the library and enjoy when the mood strikes you.

Chicken and Black Bean Bowl

Chicken Black Bean Bowl

Who says you can’t have a little fiesta while you fire through flashcards? Don’t sacrifice nutrition just because you don’t have a stove. Good Food Made Simple does the heavy lifting for you so you can enjoy real food at fast food speed. The chicken and black bean bowl is packed with flavor and made with only real ingredients.

Peanut Butter Stuffed Dates

Stuffed Dates

The term “library date” takes on a whole new meaning with these sweet things. All-natural and delicious, stuffed dates are the perfect treat during a long day at the library.

Hard Boiled Eggs

hard boiled eggs

Make every trip to the library egg-mazing with the simplest snack out there, hardboiled eggs. Pair with salt and pepper or even some avocado for flavor. It’s a clean protein source that won’t leave you feeling groggy. Buy them pre-cooked and save your energy for the books!

Cake Batter Oatmeal Prep Bars

Cake Batter Oat Bars

No oven? No problem! These bars don’t require baking! Get that sugar high you crave and the satisfaction of making something delicious. Head in the books, party in your mouth. Try this cake batter peanut butter and you’ll never go back to regular pb.

12 Tips For A Stress-Free Semester

Posted on by Sarah Kesseli

We’re officially in August, which means the new school year is right around the corner!

It’s typically hard to get out of the summer lifestyle and back into the groove of the school year, especially if your summer season included long days, lots of sun, and a ton of fun and relaxation. Yet the turn of any season is a cool time to switch into a new (school) year and look forward to what’s ahead. It’s possible to have a great, productive start of the semester, while also carving out time for intentional activities and habits that’ll help reduce anxiety throughout the entire fall.

Let’s dive into 12 tips you can activate today to keep your stress at bay and start your new school year off right.

How to Add Ease Into A New School Year

Write a schedule.

A new semester at school usually means a ton of new activities, classes, events, and parties to attend. It might be hard to say “no” to it all, but it’s important! Start your semester off on the right foot by planning out a weekly schedule that carves in class, events, and enough you-time. You can create your own personal calendar in a spreadsheet, draw one up in a notebook, or download an app to keep you accountable to everything in your schedule. Just remember to not overload yourself! Reviewing your schedule at the beginning of each week will help you know if you’re taking on too much.

Unplug — or go on airplane mode.

Put your phone down! When you’re in class, having your phone out will just distract you (and make your professor angry). If you’re not knee-deep in work at the library, try to focus on other things for stimulus besides Instagram — grab a coffee with friends, go for a walk around campus, and keep your phone tucked away in your purse when out for dinner and drinks. While it’s easier said than done, no semester back at school will be more rewarding — socially and intellectually — because of extra time spent on Facebook. You’ll be surprised how even a few hours unplugged will ease your mind and make you a better student and friend. If you don’t feel comfortable keeping your phone at home, airplane mode is always a great compromise.

Get outside.

Speaking of a walk around campus, it’s important to get ample amounts of Vitamin D, which is proven to boost energy. If you live off campus, consider walking or biking to class versus driving or taking public transportation. Spend awkward breaks between class or activities outside, and utilize your weekends to go for a run on a local trail or have a picnic with friends on or near campus. (Just use sunscreen, please.) Consider doing normal indoor-activities outside, too. Eat dinner outside, even if that means setting up your own picnic on the campus green. If you can, enjoy your morning coffee outdoors, or even study or work on homework in an outdoor setting versus in your dorm room.

Read.

We know, we know — after all the textbooks and various required readings a semester holds, it might be hard to find the motivation to read for pleasure. Still, getting lost in a good novel is a great way to unwind and unplug (bonus points if you grab a real book versus reading on a Kindle or other electronic device!) Form a book club with classmates, read the newspaper every morning before work, or challenge yourself to read a certain amount of material every month — one book a month, anyone?! Bonus points for reading outside, too, as a way to get some sun and reading in all at once.

Try on a new exercise regime.

A great way to shake things up at the start of the school year is to get out of your normal workout routine. If you typically go for runs, why not try swimming at your school’s recreation center? If gyms are your jam, see if you can incorporate more bodyweight and strength training outside at a local park or on campus. See what clubs or extracurricular activities your school offers, too. Changing up your fitness routine and coming up with a goal for yourself keeps your body and mind fresh, and you might discover an athletic hidden talent you never knew existed! Just make sure to carve in ample rest days to give your body and mind proper time to recover.

Eat well (and don’t skip breakfast!)

Freshman 15 is real — and it’s often because students are not getting enough sleep and then are making less-than-ideal food choices at the campus cafeteria. Every student meal plan looks different, but if you’re relying on a cafeteria, try to look for fresh options filled with good, in-season produce. Avoid fried foods or things you might suspect came from the microwave. If you’re lucky enough to have access to your own kitchen, fill your fridge with amazing produce that’s grown locally and in season. Your body will thank you for consuming pesticide-free food and supporting your local farmers and economy. Win-win! Plus, food that’s in season is noticeably tastier and will make your body feel great. Most importantly, don’t skip breakfast. It’s easy to cram for an exam in the morning versus taking the time to eat a healthful meal, but a quick bowl of oats with fresh berries, or a vegetable egg omelet, will provide the right brain and body power you need to feel your best.

Drink tea.

Coffee gets all the credit when it comes to feeling awake. While a healthy amount of caffeine is never a bad thing, don’t forget about the amazing stress-relieving qualities a cup of tea can provide. Studies show that tea helps calm nerves, ease anxiety, and relieve stress— and luckily there are so many different kinds and flavors to suit any picky palate. For non-caffeinated options that are great to sip before bed, try peppermint, chamomile, or lemon. If you want a boost of energy in the morning, try a cup of green tea over a milky latte — green tea still has a lot of caffeine, but you won’t get “the shakes” a coffee sometimes causes. You’ll save some calories, too!

Get good sleep.

We get it: Between class, clubs, and clubbing (no judgment) sometimes getting sleep is the last thing on our minds. Still, we can’t stress how important sleep is for our mental and physical bodies. In order to truly rejuvenate and keep stress levels down, it’s critical to get those 7-8 hours of sleep a night. Try to get to bed at the same time each night and wake up at the same time each morning, even if you don’t have an early class on certain days of the week. This will get your body wired to a routine, making it easier to fall asleep and wake up the next morning. Make sure you invest in a good fan if it’s hot in your dorm, get a comfortable mattress, and consider other things to help you sleep better, like blackout curtains or a white-noise machine.

Limit sugar.

Ice cream, beer, the cafeteria waffle machine — it’s easy to consume a lot of sugar throughout the semester. Yet too much sugar can wreak havoc on your body, making you feel bloated, sluggish, and slow. Pay attention to small ways you can cut back on sugar; this could be eliminating it from your coffee, choosing to add cinnamon and berries to your yogurt versus using honey, or enjoying a vodka with club soda over a vodka tonic. Small changes can make a big difference when it comes to sugar intake. We promise you’ll feel a difference.

Don’t overdo it on booze.

It’s hard to stay away from alcohol during the school year. We’re not here to tell you to cut booze entirely, but watch out for how much you’re drinking. Most doctors recommend that men drink at maximum two drinks a day, and one for women. It’s okay to have a cheat evening every now and then, but you can also get creative with fun mocktails and other delicious drinks that have less or no alcohol at all.

Start journaling.

Journaling is an amazing way to process emotions, let go of stress, and have a creative outlet for thoughts and ideas. If you’ve never tried journaling before, the start of the semester is a great time to get into a new habit. Even if it’s only a few minutes before bed or as soon as you get up, free-writing in a personal and safe space can help relieve anxiety and clear your mind.

Forget a favorite “spot”

Find a place outside your dorm room (or house) that is “yours.” Perhaps that’s a nook in your favorite coffee shop, a bench nestled in the woods near campus, or a building in the middle of the city. Use it as your place to go to when you need to take a few deeps breaths, want to journal, or call your best friend from home. No matter what you do, use it as your safe space that is for you and you only.

Hopefully one (or all) of these tips have inspired you to fit in a little stress-free goodness into the beginning of the new school year. Remember to focus on what makes your body and mind feel good, while staying on top of your studies and social activities.