Tag Archives: Eating

3 Reasons to Avoid the Kid’s Menu and What to Do Instead

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What if the common restaurant kid’s menu was never invented? What if parents ordered right off the adult menu, asking for a side plate to share “grown-up foods” with their kids from the moment they were learning to chew? What would happen?

  1. Kids would be exposed to a wide variety of textures, aromas and tastes. Research shows that exposure to new foods is the first step to raising healthy eaters.

  2. Kids would explore new foods, no matter which restaurant they visited.  Exploring new foods, essentially food play, has been shown to decrease the likelihood that kids will become picky eaters.  Food exploration doesn’t have to be messy play. It can include cutting into green beans and counting each tiny bean inside, or learning about shapes with parents handing over round slices of zucchini or triangles of spinach frittata. Exploring food is mindful, purposeful and has the intent of creating interest, not just filling bellies.

  3. Kids would expand their food repertoire over time, as they grew and experienced new restaurant menus. While purees are a nice start for learning eaters, children who linger on purees past the age of 9 months are likely to develop feeding difficulties. Kids who rely on the standard kid fare of chicken nuggets, macaroni and cheese or French fries, never venturing from a kiddie menu, get stuck in a kids’ meal rut, with no direction on how to climb out.

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5 Tips to Deal with Insomnia

Insomnia tipsRecently I had a bad night of tossing and turning. I was up for a few hours, then overslept the next morning.

And while I was lying there, unable to sleep, I knew I was violating some of the beat-the-insomnia advice that experts give. Though, true, to give myself credit, I was following some advice.

These tips were on my mind, because I’d just read Andrea Petersen’s Wall Street Journal piece “Middle-of-the-Night Insomnia Blues.”

I violated one of the most basic back-to-sleep tips — the tip to get up, rather than toss and turn.

If you have trouble with insomnia, here are some of the tips from the article: Continue reading

Why I Stopped Dieting (and you can make it your intent, too)

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Dieting sucks.

There, I said it. And, I think we can all agree.

Dieting implies restriction, deprivation, bland, boring foods and frequently guilt, self-hatred, and regret. No one wants that and no body responds well to that. Trust me, I tried.

I tried the low-fat diet, the low-carb approach, vegetarianism, no white foods, all of it. I tried shaming and criticizing my body into losing the weight. And you know what it made me? Fatter and more resentful.

Why? Because dieting doesn’t work on a physical level nor on an emotional level.

Good habits and self-love are what work. Continue reading

One Woman’s Path to Wellness Through Integrative Nutrition

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For most if not all of human history, people have recognized the importance of nutrition in healthy living. What we put into our bodies has a clear effect on how feel, how we look, and ultimately how healthy we are. However, while this has always been apparent, we face unique challenges today. We’ve developed and created so many different foods, drinks, supplements, etc. that in ways it’s more difficult than ever before to figure out what’s truly healthy.

Fortunately, along with a more complicated diet, the modern era has introduced social tools that help those spreading strong nutritional strategies and values to reach wider audiences. For this reason, even though nutrition has long been emphasized among the health-conscious, the 21st century has begun to feel like the most nutritionally focused era in history.

Some of this is because of the prevalence of independent nutrition blogs and fad diets across the Internet, some of which make it big for a short time. But for the most part, it’s due to the rise of professional health and nutrition coaches, which is something the Intent Blog covered a few years ago in the article The Coming of the Health Coach Revolution.

In this article I wanted to take a more in-depth look at what it means to be a professional health coach, and what a thorough nutritional education can allow such a person to accomplish. In doing some research, I came across the success story of Jil Larsen, a paralegal-turned-small business owner who opened the Magic Mix Juicery in New York City. Continue reading

Holiday Food Temptation? Try These 13 Tips

holidayknifeandfork-300x300I think a lot about habits, and lately I’ve been thinking a lot about habits related to holiday eating.

The holidays are supposed to be a festive time, but many people feel anxiety and regret around food and drink—the holiday season is so full of temptation.

I have to say, I enjoy the holidays much more, now that I’ve got a better grip on my habits, than I used to.

Here are some ways to apply the strategies of habit-change to this challenge: Continue reading

An Intentional Q&A with Tara Stiles

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Yesterday we got to share about the brand new book from Strala Yoga creator Tara Stiles, “Make Your Own Rules Diet”.  Today, she’s sharing her fears, must-haves and techniques for keeping up with intentions in a Q&A with our community. Check it out:

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Demystifying Health Fads

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Here in Los Angeles alone, it feels like you can find a restaurant to accommodate any dietary needs or preferences. Restaurants that serve only cold-pressed juice, vegan items or traditional fare from countries you’ve never even heard of. Gluten-free Southern food sounds like a paradox, but people can try.

There is a lot of talk about what you should be eating more of and what you should be avoiding so we decided to review three of the biggest buzzwords in health and diet these days.

Gluten: 
Everyone’s going gluten free because it’s healthier, right? That’s right, right? Interestingly enough, gluten is only a problem for the approximately 1% of Americans diagnosed with Celiac’s disease who’s immune system actually damages the lining of the small intestine while trying to process it. The problem with everyone else avoiding gluten, according to some experts, is not with the ingredient so much as how easy it is to miss out on other vital nutrients like iron and fiber by avoiding foods like whole wheat. There are certainly grains without gluten but the key here is knowing that going gluten-free isn’t necessarily the key to a healthier lifestyle.

Kale:
Traditionally a winter crop, this hearty green that’s sneaking it’s way into salads everywhere is actually super good for you. It’s got a ton of Vitamins A, C and K. We’re talking 684% of your daily value of Vitamin K in just a cup. It’s low in calories and while it might be an acquired taste, it’s worth considering as a dietary staple. Something to note- Kale will be less thrilling if you are low on calcium or taking anticoagulants as it blocks calcium absorption and can mess with certain medications, so check with a doctor before you start eating it by the bucket loads.

Probiotics:
We spend a lot of money on cleaning products every year to get rid of bacteria from our homes, but so why are buy bacteria to put into our bodies? Made more well-known thanks to the family favorite, yogurt, Probiotics are good bacteria that, when added to your digestive system, can help ease bloating and get your body processing food like it should. Stress, sitting on planes for hours, eating like a maniac can wreck you, or more specifically, the living microbes in your body that break down and retrieve the nutrients you need. Probiotics are valuable to keeping your intestines in good shape otherwise. We’ve also learned that just having some yogurt here and there won’t be enough to set everything back in balance which is why many opt for a probiotic supplement like SCD Essential Probiotics as opposed to consuming more miso soup than you know what to do with.

Before you hop on the health fad popping up in your grocery stores, make sure you know what works best for you and your body. If it means cutting the gluten, by all means. If not, you’ve made a knowledgeable decision. The point is that you’re in the know.

So, maybe have a donut. Not too many donuts. And maybe wait for dessert ’til you’ve had a kale salad.

 

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Better Than Before: Thinner for (Holiday) Dinner

holiday dinnerNext week brings us Passover and Easter. And just these two holidays alone can spell diet disaster. If you’ve ever eaten matzoh, you know that it stays in your system for all eight days, unable to find a way out! And matzoh balls can sometimes weigh as much as a Mack truck. An Easter brunch menu offers similar regimen wreckers as Thanksgiving fare, plus the obligatory chocolate eggs. And we haven’t even gotten to the rest of the barbecues and feasts found on Mother’s Day, Father’s Day, Memorial weekend, July 4, and at June weddings, to name just a few. So what are we to do if our intent is to still be able to fit into a bathing suit this summer?

Since there doesn’t seem to be any end to opportunities to pile on the pounds, I asked Jacqueline B. Marcus, a Nutrition Consultant and Owner of Jacqueline B. Marcus and Associates Food and Nutrition Consulting in Highland Park, Illinois, if it’s possible to be Better Than Before weight-wise in spite of it all. Happily, Jacqueline devotes an entire chapter to healthy weight management in her new book, Culinary Nutrition: The Science and Practice of Healthy Cooking.

“Yes,” she began, “you can end the nonsense and regain control, if you simply stop, look and listen.” By that she means to stop the negative self-talk about your body and willpower, to take a hard look at yourself in the mirror and the numbers on your scale, and then to listen carefully to her advice to achieve and maintain your “true weight,” no matter what the temptations.

If you are invited to dinner, first up is to call ahead and ask your host: “What’s cooking?” If the answer is a collection of calorically-challenged courses, propose to augment the repast with BYO. Offer to bring a favorite dish to share the cost of a holiday meal. (You don’t have to mention that it is –horrors!—healthy.) If you happen to have a green thumb in cooking rather than gardening, there is no rule against buying something rather than risk poisoning your friends.

Of course, not all (or that many) social occasions will lend themselves to a non-insulting offer to bring your own food to someone else’s dinner party – or even an inoffensive query as to the menu. So Jacqueline suggests that if friendship or propriety trumps your diet concerns, eat a little lean protein or veggies beforehand to lessen your hunger.

Jacqueline also shares some general suggestions for keeping up with your weight management program any time of year. “Think Clean, Lean, Attractive, Simple, Small and Yummy.” In other words C.L.A.S.S.Y! “Choose small servings of simply prepared food without fat or skin and leave sauces on the side. Large, over-dressed portions are always no-no’s.”

Focus on selecting delicious lean proteins, brightly colored vegetables, fiber-rich whole grains, wholesome legumes and flavorful fruit. “Healthy food prepared with care can be enormously satisfying. Nix the extra fats and sugars from fried appetizers, snacks and sweetened drinks. If tempted, make do with just a nibble or sip.”

I always like to make half my plate just salad and vegetables. (It helps, of course, that I actually like salads and vegetables.) On the other hand, the Lawyer’s worst nightmares usually start with a dish filled with Swiss chard. He therefore might disagree with Jacqueline’s prescription for delightful dieting. (But don’t go by him for health advice. He likes Cronuts.) “Nothing beats the color, crunch and aroma of garden-fresh vegetables,” Jacqueline continues. “If steamed or lightly dressed, you can pile non-starchy vegetables like D-L-G’s (deep-leafy greens) pretty high on your plate for lots of vitamins, minerals and fiber. Then add some lean protein and wholesome grains or legumes.” (Check out The Dukan Diet at www.dukandiet.com for great recipes, meals and diet recommendations.)

It is also important to practice what Jacqueline refers to as tradeoffs. “Want that starchy side? Forget the breadbasket. Dreaming of dessert? Skip the appetizer. Love those creamy sauces? Just dribble over protein-rich foods or steamed vegetables. Fried foods your temptation? Save those fat calories for something delicious and nutritious—like velvety nonfat yogurt or ricotta cheese.” (Sounds great to me; but cue the eye rolling by The Lawyer and his ilk.)

Water, not mixed drinks, should be your beverage of choice. “Mixed drinks may add a wallop of calories!” (Boo!) “If you must imbibe, stick with lower calorie and alcohol options, such as light wine or beer. And, of course, always exercise control.”

Speaking of exercise, “try the free track at the mall, park district or gym,” she suggests. “And while you’re there, use the stairs, too. It takes a lot of exercise time to balance any indiscretions. Body fat below the waist is particularly stubborn.” (Sigh!)

Furthermore, it’s important to maintain records. “By doing so, you commit on paper or screen (like on a smartphone) and then confront what you see or do. Record your biggest obstacles and greatest successes. Write positive affirmations and prominently place them where they will motivate you: Your bathroom mirror, the scale, fridge or closet.  Keep a weight loss chart so that you can monitor the way down.”

Practicing positive self-talk is essential. “Ditch the negativism. Dieting is hard, but there are no excuses for “I can’t”, “won’t”, “should have” or “would have.” Also, remove the words “failure”, “cheat” and “loser” from your vocabulary. “No dieter is perfect all of the time. Just focus on your successes one day at a time and get back in charge ASAP.”

It’s also fine to reward yourself along the way or when you reach your “true weight” and maintain it. “Just do it without food. Buy yourself a new pair of all-purpose athletic shoes for your new commitment to walk ‘30 in 30’ –30 minutes of daily walking for 30 days, or a jump rope to burn more calories, or even light weights to tone your muscles. (A new outfit also works, as do Louboutin pumps. Trust me!)

It’s easier if you don’t attempt to do it alone. “Reach out and connect with someone who knows how challenging it is to lose weight and keep it off. They can be your dieting or exercise buddy. “Just make sure that they’re really your pal throughout the ‘thick and thin’ of weight loss and weight maintenance.”

Finally, focus on your intent to be a Better Than Before you. “Downsize! Raid your pantry and part with the oversized packages of foods and beverages high in sugars, refined carbohydrates and sodium. Likewise, raid your closet and discard any too big, old clothes,” Jacqueline concludes. “When you think smaller and take baby steps in the process, you’ll celebrate each little accomplishment along the way.”

And when it comes to seconds on matzoh balls, remember the chorus of that ancient Passover song. Dayenu! (Enough!)

10 Quotes For the Food Loving Soul in All of Us

Ahh, food. How do we love thee, let us count the ways. Food is the fuel of our existence, the centerpiece of our social behavior and can even be our best friend in times of trouble or need. We have a complicated relationship. Some of us are wary of you and some of us over indulge in the delight. We definitely have our hills and valleys, but at the end of the day food is a vital part of the human experience. Actually, it’s a vital part of the living experience in general. So we’re toasting to the good eats in this week’s quote post. We rounded up a few of our favorites – some of them inspiring, some of them make us laugh, all of them are the truth. So grab a fork, dig in, and share if you too are a foodie.

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How Awareness and Positivity Will Lead You to Lasting Wellness

photo remix: Yoga woman on exercise ball - flickr_enthusiast_rocks_Nilmarie_Yoga-001Whenever you start a new diet or weight loss program there is one important question to ask yourself: why? Don’t stop yourself at the simple answer “Oh, I want to lose a few pounds to fit in those new jeans” or “I don’t want to feel self-conscious in a bathing suit.” Dig deeper. Many people begin the journey to permanent weight loss and overall wellness because they feel that being healthier will make them happier. While being healthier does give you more energy and confidence, you can’t expect it to cure all of your unhappiness. In fact, in Deepak Chopra’s new book “What Are You Hungry For?” he argues that tending to your personal and emotional wellbeing as you begin your weight loss program is absolutely key to making the changes stick.

While no one can claim to be happy constantly, Deepak advocates that being in tune and aware of your body and emotional state allows you to better fill its needs. “It’s an infallible kind of radar,” Deepak says, “Awareness allows you to sort out what you’re doing, how you feel, what you fear, hope and wish for – indeed everything in your life.”

You are living an unaware life when you unconsciously follow habits and rote behavior without question. Do you often let others take charge of your life or feel emotionally trapped by those around you? Isolating yourself and cutting off your connections to close friends and family can be another sign that you are out of tune with your body and need to increase your awareness to make permanent change.

You can help gain awareness by including a yoga practice or meditation in your diet and exercise plan. “Peaceful practices such as yoga or meditation to help build a refreshed sense of self,” explains Sports Club/LA nutritionist Karen Sherwood. “This is the glue that seals in the new lifestyle as the body begins to change physically, resulting in a new stream of motivation.

Being aware and working to keep a positive attitude will inevitably help keep you motivated as you progress towards your goal, and push you over hurdles or plateaus you reach along the way.

“Making any change is very emotional, so if you are starting this change from a negative, pessimistic place or allow yourself to go to that negative place, you won’t succeed.” Ginger Mallory of Sports Club/LA says. “However, if you vow to remain positive no matter what challenges may come with making this change, you will succeed! Your state of mind going into this will absolutely make or break you.”

But how do you find that awareness and keep that positive attitude? If you feel yourself slipping try these tips from Deepak.

  • Remember that you are both loved and loveable
  • Appreciate where you are – Even if you are just starting out, recognize the power in making the decision to make a change versus where you were before you took the first step.
  • Feel good about who you are – You are more than your shape or waist size. Remember that you are a worthy person and this process is only to make you healthier, not to change you in any way because you’re amazing the way you are.
  • Maintain loving and supportive relationships – Support will be key in this process. Stay close to those who inspire you, push you to be better and support you on the days when you can’t get to that place of positivity by yourself. Let them help hold you up.
  • Experience a deeper connection with a higher form of love – It doesn’t mean you have to prescribe to any specific religion, but connecting with a force or faith bigger than yourself can help you channel frustrations and negative feelings that arise out of your system. It can help buoy you during this transition and be another force to propel you forward.

This blog is part of our “What Are You Hungry For?” series with Sports Club/LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

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