Go Easy on Yourself
Are you your own toughest critic? Next time you’re scolding yourself stop and think about what you would tell a friend in the same situation. Now, tell yourself. The idea of self-compassion is undergoing research as a tool towards health and better food choices. By allowing yourself to enjoy favorite foods, studies have shown you will eat less of them and feel good, not guilty, about your choices and yourself. This seems to tie back to the saying “everything in moderation”.
Higher Profits or Better for Your Health?
The line seems a little blurry with the FDA approval of Allergen’s lap band surgery for people who have a lower BMI than current regulations. Currently, a person must have a BMI of 40 with no health complications and a BMI of 35 with obesity related health complications to qualify for surgery. Under the new ruling, a person with a BMI of 30 may qualify if he or she has obesity health related complications, and it remains at 40 for those without health related complications. A BMI of 30 is the lowest threshold for a person to be considered obese. Furthermore, the lap band is only for people who have tried to lose weight by diet, exercise and drugs and still can’t lose and keep the weight off.
What do you think about this new ruling?
If you’re looking for a new way to watch your weight, check out the Withings scale. It does more then a run-of-the-mill scale by displaying your BMI and your fat and lean body mass percentages. These measurements may vary a bit from day to day, but you can watch the trend toward healthy from your iphone or computer, as the info is transmitted directly to your personal website!
Research on breakfast seems to confirm the saying that it’s the most important meal of the day. Eating breakfast can:
- Increase overall diet quality in adults and children, which may reduce the risk of chronic disease and obesity
- Help control food intake throughout the day
- Promote healthy weight in pre-school children
- Improve academic performance, focus and concentration
When choosing foods for a healthy breakfast, pick from the following food groups (with examples) for a breakfast that will help you power through the morning:
Protein: Eggs / egg whites, Natural peanut butter
Dairy: Skim or 1% milk, Non-fat or low-fat yogurt, Reduced fat cheese
Fruit or Vegetables: Strawberries, Blueberries, Bananas, Oranges, Kiwi Fruit, Broccoli, Tomatoes, Mushrooms
Healthy Fat: Avocado (mash it up to create “butter” and use it in place of butter or cream cheese)
Whole Grains: High-fiber cereal, Old-fashioned oatmeal, Whole wheat bread or English muffins
Here are a few ideas that can be put together in under 10 minutes:
- Super Smoothie – Blend until smooth: 1 med banana, 1 c strawberries (or mixed berries), 6 oz fat-free or low-fat vanilla yogurt, 1 c skim milk, 1 tsp maple syrup, 1 tsp vanilla extract, 4 ice cubes (if you’re pressed for time put everything in the blender bowl the night before and keep it in your fridge)
- Old fashioned oatmeal made with skim milk and topped with berries, banana, cinnamon, raisins, brown sugar or maple syrup and ground flaxseed (optional)
- Whole wheat toast or English muffin with peanut butter, banana slices and a drizzle of honey, paired with skim milk
- Low-fat cottage cheese with fruit and a slice of whole wheat toast
- Yogurt parfait with low-fat vanilla yogurt, berries and granola
- Fruit and nut muffins – use whole wheat pastry flour to keep them light and replace some of the oil with applesauce or pear puree
- Breakfast burrito – whole wheat wrap with avocado, hard boiled egg slices, lettuce, tomato, cucumber and salsa
Get creative and enjoy!