Back to school, crazy schedules, and drive thrus

August 19th, 2011


 

 By Para Mehta, RD/ www.healthfulfilling.com

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Next week most of us will be getting back on the fast moving train of  back to school, aka… frantic mornings, overwhelming afternoons, and  schedules turned upside down! Enough disorder to drive you to the drive thru to help you cope, get something to eat, and call it a day!


In the beginning of the summer, one of my posts was about practicing healthy eating habits in order get on to a pattern, which can help transition and get equipped for the back to school time frame. Hopefully, you got a chance to do that. If not, it’s never too late. Don’t let unhealthy eating habits and the chaos of busy lifestyles dictate your health.

Don’t fall prey to the luring drive thru signs. The best way to establish a pattern of healthy eating during busy days is to plan and stick to the plan. Learn healthy eating strategies and turn it into a lifestyle change, by  checking out, “No More Excuses, Revitalize With Healthy Eating,” at:

http://www.healthfulfilling.com/selfhealthebooks.html

Keep up with your health, and have a great week back to school! Talk to you again next week!

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No P & J sandwiches, please!

August 12th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With the school year beginning soon, packing school lunches is back on the every night  ”to do” list. Moms dread it, and kids sigh at the ever frequent peanut butter and jelly sandwiches! It’s not easy to think of different, easy and tasty lunch ideas especially when you’re pressed for time, and the peanut butter is right there!

Last summer, CBS 11′s Get Healthy Texas featured me to do a segment on back to school healthy lunch ideas. So if your kids want fun and surprising foods in their lunchbox, visit the article, “Tired of Sandwiches for Lunch?,” at:

http://www.healthfulfilling.com/tiredofsandwiches.html

To keep your kids interested in a variety of lunch choices, be sure to involve them in choosing lunch foods and making lunch. It helps you out, the kids know what they’re getting, and they’ll like it since they chose it and helped make it. It does make a difference! Enjoy the rest of your summer, and have a great school year ahead. Thanks for visiting the blog and site, and send in any comments!

Make healthy eating a lifestyle change, it’s only a click away at:

 http://www.healthfulfilling.com/selfhealthebooks.html

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Water–don’t leave home without it

August 5th, 2011


 

By Para Mehta,  RD/ www.healthfulfilling.com

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With the intense heat becoming nearly record breaking in some parts of the country, water is something you don’t want to leave home without, not even if you’re going to be back right away! Don’t underestimate the need for water during short periods of time in the heat.

Last week we talked about the dangers of heat exhaustion and heat stroke. But if you work outdoors or have a child starting athletics practice for school or kids in sports, marching band or other activities, adequate hydration is even more crucial. Talk to your school coaches and staff to ask what precautions they are taking during practices to keep kids safe, and make sure you express any concerns. It’s also a good idea to consult your pediatrician for any advice about training and workouts in the heat.

Since the evenings and nights are much warmer, take water with you when running errands or going outdoors even then. It’s easy to run out the door in a hurry without water. But you never know when excess heat and thirst will strike so it’s better to take an insulated cold water jug along. 

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Are poor eating habits ruining your health? Take control of your lifestyle with, “No More Excuses, Revitalize With Healthy Eating,”

http://www.healthfulfilling.com/selfhealthebooks.html

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If you’re the type who just can’t drink a glass of water at one time, then keep a bottle of ice water around to keep sipping on about four times an hour. Even if you stay indoors, you still need to keep yourself hydrated to meet daily water requirements. Don’t forget, water is a nutrient! To find out how much water you need in a day, check out the Dietary Reference Intakes by the Institutes of Medicine (look for the water column and your age) at:

http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/5DRI%20Values%20SummaryTables%2014.pdf

Stay cool, keep hydrated and healthy!

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Don’t get sick from the heat!

July 28th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com


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OK, so we’re all sick of the heat for sure, but now we need to make sure we don’t get sick from the heat! With triple digit overwhelming temperatures around a good part of the country, avoiding heat exhaustion or heat stroke is a top priority.

Heat exhaustion can come on suddenly and can lead to heat stroke, which can be fatal if not treated immediately. People who are vulnerable to heat exhaustion and heat stroke are infants, young children, elderly persons, people who work outdoors with exertion, and athletes who train in the heat. Some of the symptoms of heat exhaustion are headache, excess sweating, weakness, muscle cramps, and nausea and vomiting.

 
So what are some precautions you can take to avoid heat exhaustion? Plently of fluids to prevent dehydration, frequent breaks from the heat, slower pace of work when outdoors to decrease exertion. Beware of urinary output, the amount of urine should be the usual amount and it should be clear in color.

If you suspect someone is suffering from heat exhaustion or heat stroke, make sure he is moved to a shaded area, and that he gets hydrated if he is able to drink without difficulty. Get medical attention immediately or call 911, especially because heat exhaustion can become heat stroke, which is a serious medical condition.

If you live in an apartment or house where the air conditioning is not working adequately or at all, contact your local city government  as many cities, towns and organizations such as the salvation army have cooling stations or shelters to help stay cool.

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Don’t let poor eating habits deplete your health! Check out, “No More Excuses, Revitalize With Healthy Eating,”

http://www.healthfulfilling.com/selfhealthebooks.html

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For more information on heat stroke, visit:

http://www.medicinenet.com/heat_stroke/article.htm

For information on Salvation Army cooling stations, visit:

http://www.salvationarmydfw.org/uss/www_uss_dallasac.nsf/vw-dynamic-arrays/22502002DDEAD5358525774600668783?openDocument

or, enter your zip code at:

http://www.salvationarmyusa.org/usn/www_usn_2.nsf

Keep yourself cool, stay hydrated, and healthy!

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Too hot and tired to cook?

July 20th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With temperatures soaring to 100 degrees and up, the last thing you want to do is think about cooking. This heat can bring on fatigue and sluggishness! It can even lead to decreased appetites if you’re not doing much or are out in the heat too often. A few weeks ago, the blog talked about meals we can cook without using the stove or oven. But sometimes, you’re so hot and tired that you may not feel like cooking. That’s when a refreshing smoothie can come in handy.

Are poor eating habits ruining your health? Check out, “No More Excuses, Revitalize With Healthy Eating,”

http://www.healthfulfilling.com/selfhealthebooks.html

A big plus about smoothies is you’re getting great sources of fiber, vitamins, minerals and antioxidants via a medley of fruit. Calcium is another advantage from the yogurt. Better yet, it doesn’t take long to make, and sometimes it’s just what you need to cool off and relax when you want something really light instead of a meal. So get those strawberries, blueberries, peaches, bananas or any other favorite fruit. Add in some of your favorite 100% fruit juice, your favorite low fat yogurt or plain yogurt if you prefer, ice, and blend away! If you’re looking to make it a little richer or creamier to add in some fat or a few more calories to make it closer to about 500 calories, add in a spoon or two of your favorite ice cream. Enjoy those smoothies!

 For more smoothie recipes, check out:

http://www.foodnetwork.com/topics/smoothie/index.html

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Too hot to exercise?

July 15th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With temperatures sizzling enough to cook a meal on the concrete, exercise is something that can get shelved. If outdoor activities or sports are a form of your exercise, the heat can certainly derail the best intentions to get moving. But that doesn’t mean you have to stop exercising for the next couple of months altogether. Some alternatives to beating the heat to keep moving are using a swimming pool if there’s one accessible. If you’re used to walking, you can walk in the pool or of course swim a few laps. Another could be to walk indoors like in the mall, grocery store, or even in your home or apartment. Make good use of the indoor corridor in your apartment building if you have one.

There is always a fitness center, too. If you don’t want to sign up for the year, ask if they have a three month summer rate. Other indoor exercises can be jogging in place, using stairs, a treadmill, eliptical and weights. Keep a list of different indoor exercise routines where you can see them the next time you head out and think it’s too hot to exercise. Sometimes it’s just a matter of remembering that there are options. Keep moving and stay fit this summer, and send in your tips to staying active in this heat!

Don’t let poor eating habits ruin your health. Check out, “No More Excuses, Revitalize With Healthy Eating,”

http://www.healthfulfilling.com/selfhealthebooks.html

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Summertime snacking

July 8th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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Chips, soda, cookies, candy, ice cream with all the toppings; are these the snacks that dominate your grocery cart? With the kids home during the summer, snacking can get notoriously caloric and meager in nutrients.

Indulgent summer snacking can get contagious, too especially if it’s in sight. These same snacks tend to be the “go to,” snacks for road trips. That’s when a summertime snacking “makeover” becomes necessary. Sure, the kids will usually want the “thumbs up” kind of snacks, but mixing in a healthy variety of munchies with some nutrient quality can be negotiated, as difficult as it may sound.

Go through some snacks with nutrient value that your kids will agree to. Go to the organic or healthy snack food aisle in the grocery store or a bulk food section for varieties of nuts, trail mixes, dried fruit, and whole grain chips and crackers. Look for cookies made with raisins, nuts, berries, and whole grains, or bake a batch with those ingredients. Fruit can be eaten in lots of ways, like making a smoothie, 100% fruit punch, adding peanut butter to an apple, frozen yogurt on a banana, or frozen fruit popsicles. After you get into a pattern of choosing and eating healthy and tasty snacks, you’ll be pleasantly surprised at how contagious that can be too! Send in some of your healthy snack ideas, we’d love to hear from you!

Don’t let poor eating habits ruin your health. Check out, “No More Excuses, Revitalize With Healthy Eating,”

http://www.healthfulfilling.com/selfhealthebooks.html

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Healthy grilling

July 2nd, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With the start of the July 4th weekend, enjoying a hearty barbeque is part of the fun. Can hearty barbeques be healthy, too? Surprisingly yes! You don’t have to have everything that you grill to be dripping with fat in order to get your tastebuds hopping. Getting leaner cuts of meats like sirloin, tenderloin or using poultry without skin, can be simple avenues to decreasing fat contents. Flavor can be boosted with juicy marinades, and pre-marinating with zesty spices, herbs, (garlic, paprika, basil, rosemary, ginger, chili powder, to name a few), or vinaigrettes.

A variety of vegetables on to the grill adds in another angle of healthy grilling, like kabob with a medley of vegetables. You can even add a few onions and peppers and go fajita style with some of your meats. Make some sides of fruits bowls, 100 percent fruit juice punches, or fruit smoothies to add in more colorful and health boosting produce.

If you feel like healthy grilling is deprivation, why not go with it for at least half of your barbeque? Focus on creative flavors to make your barbeque healthy and hearty. Happy grilling!

For more healthy eating tips from a registered dietitian, go to:

http://www.healthfulfilling.com/selfhealthebooks.html

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Cool off with refreshing and wholesome summer meals

June 23rd, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With the heat picking up fast this summer, cooking, ovens, stoves, seem to be out of the question! Fortunately, there are several options to eat chilled and delicious foods that pack a power of nutrients, too. Before the “S” word comes out, yes salads–as redundant and old as it sounds, don’t underestimate the dynamic nutrient value and flavorful flare that a salad can offer.

The best part about a salad is the rainbow of produce you can orchestrate together–tomatoes, red lettuce, fresh spinach, yellow bell peppers, mushrooms, purple onions, beets, snap peas, bean sprouts just to name of few. Other summer foods to try to help beat the heat are things like chilled hummus on pita, cold bruschetta, chilled pasta with pesto, or a cold marinated bean medley. Try to chill cold dishes a few hours before dinner or the day before to get a refreshing and cooling taste of delicious!



 
Summer is a great time to pack in more produce, which means a lot of valuable and healthy antioxidants (natural chemicals in foods that can be disease fighting.) In case you missed the blog last summer about summer superfoods, you can check it out at:

http://healthfulfilling.com/blog/2010/07/20/summer-superfoods-to-help-stay-cool-and-shed-some-pounds/

For more healthy eating tips from a registered dietitian, go to:

http://www.healthfulfilling.com/selfhealthebooks.html

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Dads Deliver!

June 17th, 2011


 

By Para Mehta, RD/ www.healthfulfilling.com

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With Father’s Day coming up this Sunday, Dads are looking forward to having a day to rest, have fun or do something special. Last Father’s Day, we talked about gifts to give Dad on Father’s Day, with the emphasis being on gifts that can help improve Dad’s health.

Is Dad in good health? If not, what are you and your family doing to help Dad get healthy or healthier? We owe a lot to Dad because Dads deliver! They are often the only or major provider, they deal with a lot of stress to “bring home the bacon,” to do well at their jobs, or work long hours for that next promotion, or just to keep up with job expectations! They do their best to help out at home and keep smiling even when things are rough at work. Oh and vacation, what about that? Only two, or maybe three weeks in a year? Not much at all. Let’s face it, Dads do a lot, and endure high levels of stress to help their families succeed.

That’s why we need to keep doing what’s best for Dad to make sure he maintains his health despite his stressful life. Going to work, fighting commutes, and a long, challenging day at work don’t make healthy eating and exercise easily build into a daily routine. Find out ways that you and the family can bring in healthier eating and exercise into the busy work week, like menu planning, cooking healthy meals together, going for walks in the evening, or playing a sport.

Don’t forget to be there for Dad when he needs you, just like he is there for you. Have a Happy Father’s Day, and make healthy habits part of each day.

Check out the self health ebooks page at:

http://www.healthfulfilling.com/selfhealthebooks.html

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