Archive for June, 2010

Enjoy The Barbecue Without The Weight Gain

Tuesday, June 29th, 2010

P. Mehta, RD/ www.healthfulfilling.com


 

 

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With the 4th of July barbeque coming up this weekend, it means a lot of food and fun. Just like any holiday or festivity, it could bring on apprehension about possible unwanted  pounds, which can dampen the experience toward eating at any barbecue, especially when you see people without weight issues indulging!

So how about being able to enjoy the barbecue feast without the weight gain woes? This can happen! Here are a few tips to keep in mind this weekend when the wide array of delicious dishes meets your eyes and tempts your appetite:

 

Start with the salads, preferably with lots of veggies.

Consider half a burger instead of a whole burger.

Load the burger with veggies, so you get filled from healthy calories from the veggies.

If you’re making a pasta salad, use whole grain pasta to get in more whole grains that are higher in fiber, and less starchy.

Use whole wheat or whole grain hamburger buns.

Why a burger? You can opt for lean chicken breast, or lean turkey burgers, a veggie burger or a turkey, chicken, or veggie frank, which are lower in calories, and just as tasty.

Love the potato or macaroni salad? Use low fat or fat free mayonnaise, or eat just a few small spoons and savor each bite. Or, opt for coleslaw which has cabbage, lower in calories and packed with vitamins, minerals and fiber.

Don’t avoid foods you love,  just eat less of each favorite.

Save dessert for last,  it does wonders as you will eat less of it. If you are tempted to eat more, split a dessert with someone.

Go easy on the drinks. Stop at one for diet soda or regular soda. Drink only one of any drink with calories. Don’t forget that alcohol is more caloric, 7 calories per gram. If you’re going to have beer, consider the lower calorie beer and stop at one. Fill your cup or glass with water and lemon when you’re done to sip on throughout the rest of the event.

If someone tries to get you to drink more,  just say next time, or say you are going to be the driver that evening.

Had a few slip ups? Don’t worry. Walk that evening or swim a few laps, or join in on any games going on like volleyball or softball.  Play running games with the kids for at least 30 minutes. That will help work off any extra calories.



Remember, focus on the right choices and have fun. Move around a lot, and don’t sit much.  Have a fun and safe 4th of July holiday!

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Are You An Overwhelmed, Overworked Mom?

Monday, June 28th, 2010

 

 


 

 

P. Mehta, RD/ www.healthfulfilling.com

If you’re a Mom, you know what it’s like to juggle so many responsibilities such as work, career, children, spouse, family, and all the things that go with it like cooking, cleaning, homemaking, making appointments, getting kids to and from activities, working around everyones schedules and the list goes on. With all of that and more, how are we supposed to find time to take care of our health and wellbeing? A few weeks ago, we talked about how we can help Moms by having the rest of the family pitch in and do a few things daily to try to free up some quality time for Mom.

Healthfulfilling.com wanted to talk to some Moms to discuss how they   manage busy schedules and try to fit in time for health and “me time.” Check out, “SuperMoms, Are You Taking Care Of Yourselves? Three Busy Moms Reflect.”

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Father’s Day Gifts

Friday, June 18th, 2010

 

By P. Mehta, RD/ www.healthfulfilling.com


 

Last month we talked about Mother’s Day and how the gift of time could be a valuable gift for a Mom who does everything for everyone all the time.  Hopefully, we’re getting into the habit of giving Moms some extra minutes daily to dedicate to her health and wellbeing.

Now that it is just about Father’s Day, we need to do the same for Dads! Dads have a hectic life too, often being the main providers, and spending a lot of time at work to be providers.  Dads also go through a lot of stress dealing with the demands of work and careers along with all the other responsibilities of life, which causes health to get put on the “back burner.”  Long work hours, stress, and other pressures can dampen motivation to be a health geared person with a perfect weight.

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults under the age of 65 should get 30 minutes of moderately intense cardiovascular exercise on 5 days of the week, and strength training exercises two times per week.  The good thing is that it doesn’t have to be done all at once, 30 minutes can be split into two 15 minute sessions or three 10 minutes sessions.  So how about finding ways to get more physical activity throughout the day with Dad? Maybe after work, things like:

Shooting hoops

Walking the dog together

Going for a swim 

Tennis, soccer or other favorite sport

Rock Climbing

A game of Wii Sport if it’s too hot outside

Join a health club, workout together four to five times a week

Invest in exercise equipment for home and workout together


It’s a good way to spend time with Dad,  for Dad to do something relaxing, and to burn a worthy amount of calories to help get into shape.  Let’s hope that we can find more time to be active throughout the day and include Dad, so everyone can benefit from the health advantage of more physical activity. Let us know if you have been able to get in more activity on a daily basis, we’d love to hear from you!

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