How To Build Healthy Habits This Summer!
Dr. Kate Irwin • May 29, 2021
Nutrition Tips You Can Implement Today!
We are in a weird world right now where social gatherings are limited. With the warm weather of the summer coming with the promise of outdoor activities and increased interactions, there will be more and more opportunities to indulge and honestly, we deserve it right?
While there is nothing inherently wrong with indulging in food, the problem arises when you do it over and over again throughout the summer and into the fall. As more social gatherings resume, this may take away from any progress you have made towards your goals. Nutrition goals vary from person to person and can include eating more fruits and vegetables, eating less calories for fat loss, increasing protein intake to help increase muscle mass or eating more natural less processed foods to improve overall health. No matter your goal, focusing on your nutrition throughout the summer will help keep you on track.
Now, the good news is that this doesn’t mean you can’t go out for dinner or have that glass of wine or a piece of cake at the family BBQ. It simply means becoming more aware of your food choices throughout the day and making decisions based on both your needs, wants and goals!
A few really easy and attainable goals with nutrition that you can start to implement today are:
1.
Chew your food slowly - This is a great way to help your body and mind connect while eating. Not only do you have an enzyme in your mouth that starts to break down food and can help with digestion and bloating, but when you chew your food fully you are able to enjoy the flavours more and it leads to eating less and enjoying more!
2.
Eat vegetables with every meal - This simple goal isn’t as easy as it looks but it can lead to eating more volume of food for less calories, increasing your nutritional intake of vitamins and minerals and contributing to better overall health!
3.
Eat without a screen - Screens are such a large part of our lives these days, increasingly more with the pandemic. Did you know that if you are distracted and not focused on your food you are more likely to eat more and feel less full? Put down the phone, turn off the computer and TV and focus on your food.
4.
Meal prep your food - Having cut up veggies and fruit in the fridge is key to success in consuming more. If you have to cut up your veggies each time you want to have a snack you are less likely to grab them. Meal prep can be as complicated as making your weeks worth of breakfast and lunch every Sunday, or as simple as cutting up carrots and cauliflower and pre-cooking a few chicken breasts so that you have a constant source of protein in the fridge! Don’t overthink this one, you don’t need any special containers to prepare all your food for the week, start simple and see where it leads.
5.
Eat until you are 80% full - As a continuation of focusing on your food with no screens, eating your meals until you are 80% full will allow your body to digest and absorb your food more efficiently. Chew your food completely and pay attention to how you feel, this doesn’t come easily and takes time to understand when you are truly stuffed (think Christmas Dinner) and when you have had enough to fulfill your body's need for nutrition.
6.
Write out your food and nutrition goals - Last but not least it to put your goals into writing! By writing out your goals, big or small, it makes them a reality and makes them more concrete. I always start with the simplest of goals such as eating veggies with 2 meals a day and then build on that.
Remember that any nutritional changes you make to help you towards your goals should be sustainable. While cutting out all carbohydrates may seem like a great option, for most that isn’t sustainable. Focus on small changes and build week by week and your results will come. Results come from consistency not perfection.
If you want some more tips to improve your nutrition this summer, click the link below to get started!
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
