tag:blogger.com,1999:blog-2917973433584476492024-02-19T02:46:30.001-05:00Think, Love, Sleep. Dine Well.<i>“One cannot think well, love well, sleep well, if one has not dined well.” </i>--Virginia Woolf--
<br>
<sup>Focus on healthy living through thinking, loving, and sleeping well with a foundation on dining well.</sup>Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-291797343358447649.post-39079362690570718832012-05-22T17:27:00.003-04:002017-02-13T14:38:59.284-05:00Becoming more mindful: Eating choices throughout the day<br />
<div style="text-align: center;">
<i>"There is a 1.7 percent overall decrease in healthiness of what's eaten for every hour of the day that passes after breakfast."</i></div>
<div style="text-align: center;">
<br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzXhbkgE7NGhLrZOMSGB9rbyFgzKcwa2zLNNXUUz91jnT1kMJjshGj6lyX_xwopEuJcnn0HzydSfmN88q2_G3SqDLzbikhZ7M6mUu6hF9jgciuZxzru9yhhyzECrAWn9ig5GNSjw-kyy9Y/s1600/junk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzXhbkgE7NGhLrZOMSGB9rbyFgzKcwa2zLNNXUUz91jnT1kMJjshGj6lyX_xwopEuJcnn0HzydSfmN88q2_G3SqDLzbikhZ7M6mUu6hF9jgciuZxzru9yhhyzECrAWn9ig5GNSjw-kyy9Y/s200/junk.jpg" width="200" /></a>Making healthy choices at breakfast is easy, and at least during the week, is commonly our healthiest choice of the day. Based on recent information, the people of nearly every the country on the globe makes the healthiest dietary choices early in the day, and dietary choices become progressively less healthy as the day progresses.<br />
<br />
<br />
<br />
Is it lack of healthy food options after dark? Is our willpower 'used up' by 6pm? Do we have progressively stronger cravings by day's end?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqF5ZCCB_kSb6okg9VQgmwZ9qpooqCd45SVVg_2uC5CKwvmIfqdEwMSLeOjrAD3LISxKXw8BSUQKik0pkYYQkAP02mVSFqM6M8SXEghjeTWJJEnE2Cl-_RODMisWHcnCnZS2Ts_vGsgoGn/s1600/mindful.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqF5ZCCB_kSb6okg9VQgmwZ9qpooqCd45SVVg_2uC5CKwvmIfqdEwMSLeOjrAD3LISxKXw8BSUQKik0pkYYQkAP02mVSFqM6M8SXEghjeTWJJEnE2Cl-_RODMisWHcnCnZS2Ts_vGsgoGn/s320/mindful.jpg" width="256" /></a></div>
<br />
<br />
Researchers do not know these answers. What is known--- our choices are less healthy at the day's end than at the day's beginning, --significantly-- less healthy. Equipping ourselves with this knowledge may not transform our diet into the optimal 8-9 fruit and vegetable servings per day or 20 lbs weight loss in the next 2 months, but it does empower us to be more mindful in our eating selections. Goal: Mindful Eating.<br />
<br />
<br />
<br />
Source inspiration: <a href="http://www.npr.org/blogs/thesalt/2012/05/18/153033762/tracking-the-junk-food-the-world-eats-after-dark?sc=fb&cc=fp" target="_blank">Tracking the junk food the way the world eats after dark</a><br />
<br />
<br />Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0tag:blogger.com,1999:blog-291797343358447649.post-82621320757412471812012-04-19T18:54:00.000-04:002012-04-27T22:19:51.167-04:00The skinny on fiber supplementsFollowing up on the post about <a href="http://thinklovesleepdinewell.blogspot.com/2012/04/inulin-what-is-it-do-i-want-it.html" target="_blank">inulin and added fibers</a>...<br />
Have all added fibers been found to lack scientific evidence suggesting health benefits? Great question!<br />
<br />
While inulin added to food products (commonly as chicory root extract) has shown no positive nor negative association to preventing chronic diseases, there is a single exception to this truth. Most notably, benefits have been seen in supplements made from viscous fibers such as guar gum or psyllium. These fibers <i>may</i> slightly lower <a href="http://www.heart.org/HEARTORG/Conditions/What-Your-CholestrolLevels-Mean_UCM_305562_Article.jsp" target="_blank">"bad" LDL cholesterol</a> and improve gastrointestinal function. Who says awesome? T.L.S, "Awesome!!"<br />
<br />
Products & added fiber type:<br />
Fiber Choice - inulin<br />
Metamucil - psyllium<br />
Fiber One products - inulin<br />
Kashi - mostly "whole" fibers and brans (i.e. not "added fiber")<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://hookedoniron.com/wp-content/uploads/2011/03/fiber-chart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://hookedoniron.com/wp-content/uploads/2011/03/fiber-chart.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Which foods have natural fibers? Added fibers?</td></tr>
</tbody></table>
<br />Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0tag:blogger.com,1999:blog-291797343358447649.post-20663743694464149422012-04-18T17:47:00.000-04:002012-04-23T21:55:48.802-04:00Inulin? What is it? Do I want it?<div class="separator" style="clear: both; text-align: center;">
<a href="http://snackerrific.com/wp-content/snack-pictures/fiber-one.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="55" src="http://snackerrific.com/wp-content/snack-pictures/fiber-one.jpg" width="200" /></a></div>
If you've ever eaten a Fiber One bar and been gassy a few hours later, inulin is probably the cultprit! Inulin occurs naturally in plants, commonly extracted from chicory root ("chicory root extract" on ingredient labels), but in the extracted version, it is no longer in its natural form. If a product is pumped up with high fiber labeling (such as fiber bars, packaged oatmeal, cereals, crackers), there is a good chance this is due to inulin additions.<br />
<br />
<a href="http://www.liquidmatrix.org/blog/wp-content/uploads/2011/11/question_wingedwolf_flickr-300x300.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://www.liquidmatrix.org/blog/wp-content/uploads/2011/11/question_wingedwolf_flickr-300x300.jpg" width="200" /></a><b><span style="color: #073763;">The Big Question</span></b>--- Does it matter if fiber is from natural whole food sources, or from added sources?<br />
<br />
To date, science has not yet determined if added fibers are as beneficial as natural whole fiber foods in the diet. In general it is recommended to derive fiber intake from natural food sources, and those choices generally will be full of more nutrients. Look for the word "whole" on labels (oats, wheat, cornmeal, etc; example- "whole cornmeal" v. "corn fiber"). If you don't see the world "whole" in the ingredient list on a high fiber product, it is probably replete with added fibers such as inulin. Not bad, but maybe not full of all the benefits you are hoping for!<br />
<br />
<br />Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0tag:blogger.com,1999:blog-291797343358447649.post-3533335657186972862012-04-09T11:38:00.002-04:002012-04-15T17:13:19.435-04:00How much protein should I eat?In nutrition/RD/medical land, there is a protein rule of thumb: Eat 0.8 grams of protein per kilogram of body weight. This is appropriate for the overwhelming majority of healthy adults (regardless of activity level).<br />
(The majority of US adults eat WAY more protein than is needed -- more protein does not equal more weight loss or more muscle mass, fyi.)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGU3yz1LBBkqtUgpcsCR0yj21zllwaarJoZGEV9T5QWio0cUjRQqgyThwvUDuE2wkVIPFWOV51DTNUdSCngRWGJP6OVQwMOxVfn7j5ZO77esfKdo4BChllsoqVk39CtdRmvF6p1PxIRVPr/s1600/Rule+of+thumb.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGU3yz1LBBkqtUgpcsCR0yj21zllwaarJoZGEV9T5QWio0cUjRQqgyThwvUDuE2wkVIPFWOV51DTNUdSCngRWGJP6OVQwMOxVfn7j5ZO77esfKdo4BChllsoqVk39CtdRmvF6p1PxIRVPr/s200/Rule+of+thumb.gif" width="200" /></a></div>
<br />
<b>Calculation</b><br />
How much do you weigh?<br />
Divide this number by 2.2<br />
Multiply this number by 0.8<br />
The answer is the recommended grams of protein to be consumed per day<br />
<br />
<b>Example</b> of a <b>150 lb</b> person:<br />
150 lbs / 2.2 = 68.18 kgs body weight<br />
68.18 x 0.8 = 55 grams of protein per day recommended for a 150 lb person<br />
<span style="text-align: center;">Yes, it is that simple!</span><br />
<span style="text-align: center;"><br /></span><br />
<div style="text-align: -webkit-auto;">
<span style="text-align: center;">If you'd like some reading on this topic, here is a well-written article (by an RD) on <a href="http://www.shape.com/blogs/weight-loss-coach/should-you-eat-more-protein-lose-weight?utm_source=nRelate&utm_medium=CPC" target="_blank">protein intake, weight loss, and weight maintenance</a>.</span></div>Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0tag:blogger.com,1999:blog-291797343358447649.post-37168618218289078472012-03-08T22:35:00.001-05:002012-03-12T13:21:32.965-04:00Relationship: Breakfast and Weight<b>Breakfast</b>: <i>Middle English</i>, "breaking the fast" <span style="font-size: xx-small;">(consumed within 1-2 hours of waking)</span><br />
<br />
<div style="text-align: center;">
<i>What is the relationship between breakfast and weight maintenance or weight loss?</i></div>
<div style="text-align: center;">
<i>Should I skip breakfast so that I can cut calories?</i></div>
<div style="text-align: center;">
<br /></div>
Breakfast is one of the most important meals of the day in relation to weight. Not only can a healthy breakfast choices "set the stage" for healthy dietary choices the rest of the day, but it can also reduce hunger throughout the day and give you more energy. Read on...<br />
<br />
<b>Balanced future. </b>Studies have shown that skipping breakfast often leads to unhealthier dietary choices the rest of the day, in particular choosing less fruits and vegetables. Make a healthy breakfast choice to put yourself on track for healthy choices all day long.<br />
<br />
<b>More energy. </b>A healthy breakfast within 1-2 hours of waking has been shown to give you more energy and increase likelihood of physical activity throughout the day. (Skipping breakfast has also been associated with decreased physical activity.)<br />
<br />
<b>Reduced calorie intake.</b> When you skip breakfast, you may feel insatiable and ravenous by lunchtime, leading to quick fixes at the vending machine or overeating at lunch. The prolonged fast beyond sleeping hours can lead to a a reduced insulin response, which can increase fat storage and lead to weight gain. Skipping breakfast is a leading risk factor for obesity!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FFvfNSYdJFM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
(3.5 minute breakfast video)</div>
<br />Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com2tag:blogger.com,1999:blog-291797343358447649.post-28374381562395574652012-03-08T21:52:00.002-05:002012-03-12T13:20:05.456-04:00Vegetables for breakfast? Hmpf, you say.<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: inherit;">When
it comes to fitting in 8 - 9 servings of fruits and vegetables each day, it can
be downright difficult.<o:p></o:p></span></div>
<div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-family: inherit;">Dinner is usually a sure fire
bet to get a serving or three. Lunch frequently, too. Maybe your
mid-afternoon snack includes a bag of baby carrots, broccoli with hummus, or an
apple with almonds. All great choices! But frequently we still come up short in the F & V category... So, what about breakfast?
Carbohydrate and protein choices tend to dominate this "break the
(overnight) fast" mealtime, but is that the limit?<o:p></o:p></span></div>
<div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Let's talk about how we can
pack in more fruits and vegetables to our first meal of the day, setting us up for success for the rest of the day!<o:p></o:p></span></div>
<div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-family: inherit;"><b>1</b>. Stir fresh or frozen berries, dried fruit, banana slices, fresh chopped any fruit, into yogurt, cereal, or oatmeal.<o:p></o:p></span></div>
<div class="MsoNormal">
Recipe: <a href="http://blogilates.com/recipe-index/berrylicious-microwave-minute-muffin" target="_blank">1-minute blueberry-oatmeal muffin</a><br />
<span style="font-family: inherit;"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial;">Recipe: </span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; color: windowtext; text-decoration: none;"><a href="http://www.myrecipes.com/recipe/banana-wheat-germ-oats-10000001949761/" target="_blank">Banana,Wheat Germ, and Oats</a></span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial;">.</span><br />
<br />
<span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial;"><b>2</b>. Get your morning started with a smoothie that can be enjoyed at home or on-the-go! Make it with fruits AND vegetables! Besides color, you'll never know that greens are hiding in your fruit.</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial;">Combine low
fat milk or yogurt, fresh or frozen fruit (frozen bananas are great) and a handful of any fresh vegetable (spinach, carrots, beets, etc)</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial;">Tip: Use frozen fruits to eliminate thinning/dilution with ice cubes.</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recipe: <a href="http://www.nytimes.com/2012/02/27/health/nutrition/smoothies-for-grownups-recipes-for-health.html?ref=nutrition" target="_blank">Pineapple, Orange, Granola, and Carrot Smoothie</a></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recipe: <a href="http://www.nytimes.com/2012/02/29/health/nutrition/mixed-berry-and-beet-smoothie-recipes-for-health.html?_r=2&ref=nutrition" target="_blank">Mixed Berry and Beet Smoothie</a></span></div>
<div class="MsoNormal">
Recipes: <a href="http://greenmonstermovement.com/?page_id=39" target="_blank">Green Monster Smoothies</a> All with spinach, some with fruit additions!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>3</b>. Scramble eggs with peppers, mushrooms, onions, bell peppers, and/or tomatoes! Pour scrambled eggs over chopped broccoli for a quick steam. Want some cheese? Make it a vegetable omelet with 1/4 cup shredded cheese!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>4</b>. Skip the high-sugar mocha frappuccino and and opt for a basic cup of coffee and low-sodium tomato juice. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>5</b>.<b> </b><a href="http://www.google.com/imgres?hl=en&sa=X&rlz=1C1CHFX_enUS455US455&biw=1280&bih=711&tbm=isch&prmd=imvnse&tbnid=y4Fg29K8v17HuM:&imgrefurl=http://theweekendgourmande.wordpress.com/2010/09/02/kitchen-firsts-poached-egg-sandwiches-with-spinach-tomato-and-cheese/&docid=kZw4OHDWEbnJyM&imgurl=http://theweekendgourmande.files.wordpress.com/2010/09/poached-egg5.jpg%253Fw%253D455%2526h%253D303&w=455&h=303&ei=ixpaT77TMoK3twfSrdzfDg&zoom=1&iact=hc&vpx=355&vpy=51&dur=317&hovh=183&hovw=275&tx=184&ty=122&sig=101774797537271268258&page=2&tbnh=156&tbnw=208&start=15&ndsp=20&ved=1t:429,r:11,s:15" target="_blank">Make an egg sandwich</a> for on the go with an english muffin (or sprouted grain bread, whole-wheat bread), 1 scrambled egg, avocado (in place of butter or mayonnaise), spinach leaves (wilted by the hot egg), thin slice of tomato, and a sprinkle of cheese.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Need more ideas? Google "vegetables for breakfast" for more inspiration!</div>
<div class="MsoNormal">
<br /></div>Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0tag:blogger.com,1999:blog-291797343358447649.post-67248477171820663662012-03-07T22:23:00.000-05:002012-04-09T22:24:58.626-04:00Welcome to Thinking, Loving, Sleeping, and Dining Well!<span style="color: #274e13;"><br /></span><br />
<div style="text-align: center;">
<span style="font-family: inherit;"><span style="color: #274e13;">“One cannot think well, love well, sleep well, if one has not dined well.” </span></span></div>
<span style="color: #274e13; font-family: inherit;"></span><br />
<div style="text-align: center;">
<span style="color: #274e13; font-family: inherit;"><i><span style="font-family: inherit;">--Virginia Woolf</span>--</i></span></div>
<span style="color: #274e13; font-family: inherit;">
</span><br />
<div>
<br /></div>
<div>
The theme of this blog is to focus on healthy living, facilitated through thinking, loving, and sleeping well with a foundation on dining well. The authors will focus on healthy eating choices, tips, tricks, and preparing delicious foods in your home, and how this can impact other facets of your life. </div>Chasing Jessiehttp://www.blogger.com/profile/07156530711591549573noreply@blogger.com0Georgia, USA32.1574351 -82.90712328.570447100000003 -87.960834 35.7444231 -77.853411999999992