By: Jill Weisenberger, MS, RDN, CDE, FAND —

It’s common for dieters to bump up their exercise, trim portions, eat more low-calorie foods and make other positive lifestyle changes. But should people who aren’t worrying with their weight make these changes? Here are three healthy living strategies worth doing whether we want to lose weight or not.

Healthy Habit #1: Move!

Exercise does far more than burn calories. Yes, it does help manage weight, but even without weight loss, exercise improves insulin resistance and decreases markers of chronic inflammation. Regular exercise is associated with reduced risks of heart disease, some cancers, type 2 diabetes, high blood pressure and more. It strengthens bones and muscles, improves mood and increases your chances of living both longer and healthier.^{[i] [ii]} So how much exercise is necessary? Guideline #1 is any exercise (even 5 minutes) is better than none.

The Center for Disease Control and Prevention (CDC) recommends the following for healthy adults:

• 150 minutes of moderate-intensity aerobic activity each week
• At least two muscle-strengthening sessions each week that cover legs, hips, back, abdomen, chest, shoulders and arms

And don’t forget to be active between exercise sessions. Long periods of sedentary behavior are also unhealthful.

Healthy Habit #2: Cut Back on Added Sugars

A mere tablespoon of added sugar or honey contributes 45 – 60 calories, which can add up fast for anyone watching calories. But excessive added sugars are linked to poor health in ways other than weight gain. The American Heart Association recommends limiting added sugars to reduce the risk of dying from heart disease.^[iii] Added sugars may contribute to elevated triglycerides and other metabolic abnormalities.

Healthy Habit #3: Load Up on Non-starchy Vegetables

Non-starchy vegetables like carrots, kale and cauliflower add only about 20 or so calories per ½ cup. Plus, they’re very filling, making them a calorie counter’s good friend. But these nutritional powerhouses are so much more. They provide fiber, potassium, magnesium, folate, and vitamins A, C and K. And they’re brimming with health-boosting phytochemicals, natural plant compounds that interact with other nutrients to shield us from disease. A healthy diet rich in vegetables is linked to lower blood pressure and healthier hearts. It lowers the risk of stroke, type 2 diabetes and several cancers too. The federal government’s MyPlate recommends that adults eat at least two to three cups of vegetables daily.

Take steps today to improve your chances for living a long, happy, healthy life. Take a walk, eat vegetables with every lunch and dinner and cut back on added sugars.Resources[i] CDC guidelines on exercise: http://www.cdc.gov/physicalactivity/basics/pa-health/  
[ii] Sedentary Behaviors and Subsequent Health Outcomes in Adults Thorp AA, Owen N, Neuhaus M, and Dunstan DW
[iii] American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp

Jill Weisenberger, MS, RDN, CDE, FAND has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.

When you’re a dietitian, the assumption is that eating healthy comes effortlessly to you. Believe me, that is not necessarily the case.  As a kid (and like many adults to this day), I turned up my nose at vegetables, preferred pizza to a healthy, home-cooked dinner and ate sugar like it was nobody’s business. However, as a teenage girl, I became concerned with my weight. Unfortunately, like a lot of girls do, I experimented with all sorts of diets (None of which stuck, of course.).  By the time I got to college, I was frustrated when failing at yet another fad diet quick fix for weight loss. I decided I wanted to know the healthy way to treat my body, which is how I found my calling as a Registered Dietitian.

That was just the beginning though. My diet has evolved over years from learning to actually like vegetables, teaching myself to cook, and my biggest challenge – taking control of my love of sweets. I’ve come to the realization that I am never going be able to cut all sugar from my diet; it just wouldn’t be sustainable. So I had to use a little ingenuity to develop strategies that would work for me. Ultimately, I learned how to control my sweet tooth by coming up with strategies that would allow me to indulge it in moderation. Here are some other things I learned:

I make sure good food comes first.

The purpose of eating is to provide your body the nutrients it needs to function. So I make it my priority to eat the healthy food I need before I dive into the treats.  Long story short – I have to eat my broccoli first if I am going to eat a cookie!

I learned to cook.

You do not have to be the next Top Chef, but learning to cook and bake opens so many doors when it comes to creating a menu that is both healthy and tasty. You have total control over what goes into your meal, and that can be very empowering. One tip I give my clients is that if you are really craving something you feel is unhealthy, find a healthy version recipe. Every time you eat is an opportunity for good nutrition.

I use stevia.

We do only need so many calories for the day so you do have to choose wisely on how you spend them. Stevia is a great low-calorie sugar alternative. I add it to my tea so my small cup of tea it does not become a calorie bomb. I use it in baking to make my recipes more waistline friendly. Stevia is my go-to for anytime I want some sweetness, but need to keep the calories and excess sugar in check. Check out steviabenefits.org recipes for ideas on how you can use stevia in your diet.

I prioritize sleep.

Fatigue is the arch nemesis of a healthy and balanced diet. Not getting enough sleep wreaks havoc on the hormones that regulate your hunger. You may find yourself snacking all day to try to boost your energy, and unfortunately, it tends to be the sweet stuff we go after. While it’s tempting to stay up and watch the end of that movie or do one last load of laundry….just GO TO BED!

I manage my stress.

Stress is a common reason for indulging a sweet tooth. For many of us, our first inclination is to run to the kitchen when we feel those stress levels building. To take control of your stress is to take control of your sweet tooth. Try replacing stress eating with a healthier coping technique, like reading, mediation, yoga, exercise, crafting, or any activity you find relaxing.

I am open minded when it comes to food.

I don’t discriminate when it comes to food. I love it all, the good, bad, and the ugly. This wasn’t always the case, but I found as I became more willing to try new foods, healthy eating started to feel less restrictive. The more healthy foods I discovered, the less I relied on sweets and junk food to get enjoyment from my meals. You don’t have to like everything, but you should be willing to try anything!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

I can’t remember a time when I didn’t love food. My love of eating and trying new foods, especially health-boosting plants, eventually led me to a love for cooking. These days, I love to have fun in the kitchen and create new combinations of my favorite foods, try spices I’ve never cooked with before and experiment with ways to “healthify” my recipes. That means reducing saturated fats, sodium and added sugars and using plenty of fruits, vegetables and herbs.

In recent years, I’ve been fortunate to learn more about how food goes from farm to table. I’ve met farmers and others in the food industry who play a role in delivering safe and delicious food. Something else unexpected happened: I got interested in growing food! No, I’ll never be a farmer, and I’ll probably never be able to prepare a meal entirely from food my family grows, but I do get a thrill from watching my small fig tree go from a bare stick to an actual tree that sprouts leaves in early spring and grows tiny brown fruit late in the summer. Maybe this will be the year of my tree’s young life that figs will grow big, juicy and plentiful. Also in my yard are tomatoes, cucumbers, asparagus, eggplants and herbs, herbs and more herbs. At various times, we’ve grown lettuce, peanuts, broccoli, sunflowers, peppers, pumpkin, cantaloupe, blueberries, strawberries, summer squash and a few other summer vegetables.

For the Love of Gardening

In addition to nature’s bounty, there’s plenty to love about gardening, whether you choose to grow food or flowers.

• You experience the joy of nurturing and creating. Putting your hands in the dirt and tending to something growing is calming, satisfying and, to many people, spiritual.
• Gardening helps you unplug from a noisy, fast-paced world.
• You can pick your crops at their peak of ripeness and when you’re ready to eat them. Fresh fruits and vegetables provide the most nutrition when they are eaten shortly after harvest. It is very rewarding to go out in my backyard just before dinner to pick a few asparagus and herbs and toss them lightly with oil before heating and then eating.
• If you grow fruits and vegetables, you might eat more of them. And that’s critically important, as most Americans fall woefully short of the recommended servings of these disease-fighting foods.
• Gardening gives you exercise with a purpose. Bending, stretching, digging, even pulling weeds count as light exercise. This is a terrific way to decrease our sedentary time. Too much sitting and too little activity are linked to chronic diseases like type 2 diabetes and heart disease.

Even if you’re not ready to dig into the earth or if you don’t have a yard to dig, you can enjoy a small container garden. Visit a nursery to pick out a container and a few types of seeds or plants.

Serve Up Nature’s Bounty Deliciously

This is the most delightful time of year to bring a boatload of nutritious fruits and vegetables into your kitchen. The freshest produce burst with flavor and often need nothing more than a good rinse before serving. Enjoy tomatoes, cucumbers, berries and so many more spring and summer beauties straight out of hand. Try these simply prepared combinations too, all of which are made sweeter and more delicious with stevia extract. Interestingly, stevia is a plant related to a common flower that may be in your garden – chrysanthemum or mum, for short.

• Place sliced fresh tomatoes and peaches on a plate. Sprinkle with fresh basil leaves, and drizzle with a dressing of sherry vinegar, olive oil, stevia and salt and pepper.
• Freeze your favorite combination of berries. Using a food processor, mix frozen berries, water and stevia until mostly smooth. Freeze the mixture in a popsicle mold or ice tray for a frozen treat.
• Flavor iced tea with lemon or orange slices, stevia and either basil or mint leaves.

I hope you’ll get outside and grow something delicious!

 

Jill Weisenberger, MS, RDN, CDE, FAND has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Jill is a paid contributor to Steviabenefits.org. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.

Eating a diet rich in fruits and vegetables is one of the most important steps to take in maintaining good health. However, it is not a surprise that this is where Americans tend to struggle the most in the quest for better health. As the seasons change and we go from the fall harvest to winter, many of our favorites disappear or become quite pricey.

And while it may seem like so much produce is out of season, there actually are some super tasty fruits and veggies that come into season during winter.  Here’s a rundown of seasonal winter produce that can help bolster your nutrition this winter.

Persimmon

There are two types of persimmons, the Hachiya (shaped like an acorn) and Fuyu (shaped like a squashed tomato.)  Persimmons are an excellent source of Vitamin A and fiber at only approximately 120 calories. A ripe persimmon has a rich and sweet flavor that make it great as a stand-alone snack or addition to recipe. Note: You want to be sure the persimmon is completely ripe otherwise it can taste bitter and starchy.  

Pomegranate

The pomegranate is a very sweet fruit made up of little seeds. The pomegranate is a great source of fiber, folate, Vitamin C and Vitamin K. It can be a bit labor intensive to pull the seeds from the pomegranate, but it is well worth the effort as you will end up with several servings of seeds. Sprinkle them on a salad or maybe try Cranberry Pomegranate Sauce this holiday season for a fun low-sugar twist on cranberry sauce.

Kiwi

This sweet little jewel of a fruit comes into season in the wintertime. The kiwi is a good source of Vitamin C, Vitamin E, Vitamin K, copper, fiber, and potassium. Easy to peel, they are a tasty and healthy snack at 42 calories.

Snow Peas

Snow peas are a rich in nutrition as a good source of Riboflavin, Vitamin B6, Pantothenic acid, Magnesium, Phosphorous, Potassium, Fiber, Vitamins A, C, K, Thiamin, Folate, Iron, and Manganese. They are also very low in calories at approximately 35 calories for a 1 cup serving. They make a fantastic low-cal midday snack or can be used to add a fresh crunch to any dish or salad.

Parsnips

If you enjoy carrots, you will like the parsnips. While parsnips are lighter in color, they have a similar taste and texture to carrots. They are a good source of Potassium, Vitamin C, Folate, and Manganese. Use parsnips as a way to mix up your usual recipes and make fun, healthy winter recipes.

Winter Squash

The term winter squash encompasses several varieties of squash such as Butternut, Acorn, Delicata, and Spaghetti squash that are highly available in your local grocery in the winter months. While nutrition will vary between squash, they all are low in calories and high in fiber for a healthy winter veggie option. You can roast them or mash them, or even use them as a pasta alternative. Try this Roasted Butternut Squash with Goat Cheese replacing the sugar with stevia to keep it light. There are no limits to the ways you can prepare these winter veggies!

Check out the seasonal recipes section on www.steviabenefits.org for more recipes to keep you warm this winter.

 

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

By this time, many people have made their resolutions and declared their intentions for 2016.  If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.  The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail.  By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way.  As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year.  For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality.  But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions for 2016.  Here are some simple suggestions:

• Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first.  Once you have reached your first milestone, set another attainable goal.
• Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way.  Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable.  Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend.  Whatever it may be, determine exactly how you are going to accomplish your goals.

• Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.”  To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared.  If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy….  So my healthier options need to be just that!

• Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record.  This can be an online app, pre-portioned meals or any other tool that works for you.  By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this).  So keeping a record helps you stay on track.

• Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later.  To combat this, make changes you can live with over the long term.  For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste.  (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either.  So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.

• Be good to yourself. Not every day is going to be perfect.  Remember that you are human and there will always be highs and lows in your weight loss journey.  If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

 

Beth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine.  She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management  and the Dietitians in Business and Communications dietetic practice groups.  Beth has served as a nutrition and food communications specialist for the Calorie Control Council for a number of years. She currently lives in the Southeast with her husband and three young children.

So, what exactly is a calorie? A calorie is the amount of heat required to heat 1 liter of water by 1 degree; basically a measurement of energy. In reference to food, calories are the amount of energy that food will provide. For example an orange is 45 calories and therefore will provide you with 45 units of energy. We all need calories to fuel us for daily living, but calorie needs can vary based on the individual.

How do you determine your calorie needs? Calorie needs are affected by many factors such as height, weight, metabolism and activity level. There are many equations that can help you estimate your own individual calorie needs and the Mifflin St. Joer equation is commonly used by doctors and dietitians.

What does calories have to do with weight? The body is very effective at managing emergency situations that put your health at risk. If you consume too many calories the body will convert those extra calories into fat so that is can be stored away for future use. If you maintain a normal weight you probably fluctuate from overeating to under eating all the time; the body is continually using and restocking fat stores. However, the body has no limit on the amount of fat it will store away. Therefore, consistently exceeding your calorie needs are going to cause your weight to climb.

How to lose the weight? The trick is to start cutting calories slightly below what you need so that body will utilize your fat stores. It is recommended to determine your calorie needs and then reduce by 250-1000 calories to start losing weight. A safe rate of weight loss is about ½-2 lbs per week. It can be tempting to go very low in calories to lose weight quickly, but this very hard for people to maintain long enough to lose the weight. You also want to be eating enough calories so that your body can function at its full capacity as well. It recommended to not go below 1200 calories when trying to lose weight.

What are some ways to cut calories to lose or maintain weight? Try eating nutrient dense foods like fruits and vegetables. The foods pack a lot of nutrition for little calories to help you stay full while cutting calories. Reduce high fat foods which can cause your calories to add up quickly. You can also use sugar substitutes like Stevia, to cut out calories and extra sugar.

Get started reducing calories today and check out the low-cal/low-sugar recipes using Stevia, like this one for peanut butter cookies!

 

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

The clock has sprung forward as the planet begins to wobble in the opposite direction and we will finally start to slowly gain those beloved extra hours of sunlight.  With this welcomed change the air starts to warm up bringing about the desire to start fresh and new. We start shaking off the last of the cabin fever and begin the Spring Clean. Usually not only can our homes use a nice spring clean, but our diets as well. After months of chili’s, stews and comfort foods it’s time to bring back lighter and refreshing fare. Here are some simple tips that will help you spring clean your diet.

Get Back to the Basics

Fruits and vegetables are the backbone of a healthy diet. Ideally half of your food consumption for the day should be produce. Luckily, the fruits and veggies available in season practically triples with the spring. This gives you plenty of options to deliciously boost your intake. Here is an extensive list of what is coming into season this spring. Do not be afraid to go outside of your comfort zone and try something new. Try this delightful Roasted Garlic Asparagus recipe, but maybe liven it up by using purple asparagus instead. This Sugar-Free Apricot Granita is a nice refreshing way to get a fruit serving and the Stevia aids in cutting down on added sugars and calories.

Lighten Up

The winter always brings about an array of chilis, stews, soups that bring us comfort as the cold sets in, but become heavy as spring makes its appearance. Lighten up by trading out thick gravies and broths for flavorful vinaigrettes and fresh sauces. Not only can this make your meals taste bright and refreshing, but it can help you cutting out some winter calories. Spinach Pesto and Pasta is a great recipe that incorporates that spring spinach in a light pasta dish. You could also whip up this lo-cal Blackberry Balsamic Salad Dressing using stevia for a flavorful spring veggie salad.

De-Clutter

In the colder months everything dish seems to require some type of bread for soaking, sopping, and dipping. While there is nothing wrong with a hearty, whole grain bread we can tend to get heavy handed with it in the winter. Cut calories and cut clutter by swapping out some of that bread for lighter alternatives. These recipes, Asian Chicken Skinny Lettuce and Tomato Avocado Burgers, are great examples on how you can substitute veggies for the starch.

Welcome back spring!

 

 

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.