10 Tips to Eating Whole Grains

Whole_GrainsDo you know where grains come from or what foods are considered to be whole grains? Any food that is made from wheat, rice, oats, cornmeal or barley is a grain product. Foods such as bread, pasta, oatmeal, breakfast cereal, tortillas, and grits are some examples of these grain products. Grains are actually divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel known as the bran, germ, and endosperm. People who eat whole grains as part of a nutritional and healthy diet have a reduced risk of some chronic diseases. Additionally, whole grains are an excellent source and provide nutritional value as they contain essential enzymes, iron, dietary fiber, Vitamin E and B-complex vitamins. Our bodies absorb grains slowly and provide high-quality energy.

Here are 10 tips to eating whole grains:

1. Make simple switches – to make half your grains whole grains substitute a whole grain product for a refined grain product. For example eat 100% whole wheat bread (be mindful of the sugar content), another option is flourless breads instead of white bread or bagels or brown rice or quinoa instead of white rice.

2. Whole grains can be healthy snacks – popcorn, a whole grain can be a healthy snack. Make it with a little or no added salt or butter. Also try 100% whole wheat or rye crackers.

3. Save some time – cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.

4. Mix it up with whole grains – use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

5. Try whole wheat versions – for a change try brown rice, whole wheat pasta or gluten-free. Try brown rice stuffing in baked green peppers or tomatoes and whole wheat macaroni in macaroni and cheese.

6. Bake whole grain goodness – experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flourless-based recipes.

7. Be a good role model for children – set a good example for children by serving and eating whole grains daily with meals or as snacks.

8. Check the label for fiber – use the nutritional facts label to check the fiber content of whole grain foods. Good sources of fiber contain 10% to 19% of the daily value; excellent sources contain 20% or more.

9. Know what to look for on the ingredients list – read the ingredients list and choose products that name a whole grain ingredient first on the list. Look for whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole grain, whole oats, whole rye, or wild rice.

10. Be a smart shopper – the color of a food is not an indication that it is a whole grain food. Foods labeled as multigrain, stone ground, 100% wheat, cracked wheat, seven-grain, or bran are usually not 100% whole grain products and may not contain any whole grain.

For more information about healthy eating please visit my website here. Read more articles about nutrition here.

Do you need help with your healthy lifestyle design? If so contact me today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Advertisements

10 Ways You Can Incorporate Healthier Fruit To Your Meals

fruitsEating more vegetables and fruits as part of their healthy lifestyle is likely to reduce risk of some chronic diseases. Fruits provide nutrients vital for health such as potassium, dietary fiber, vitamin C, and folic acid. Most fruits are low in fat, sodium, and calories and none have cholesterol and can be fresh, frozen, dried, whole, cut, pureed or canned. Any fruit or 100% fruit juice counts as part of the Fruit Group.

Here are 10 simple tips to fit more fruits into your healthy lifestyle:

1. Keep visible reminders – keep a bowl of whole fruit on the table, counter, or in the refrigerator.

2. Think about taste – buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.

3. Think about variety – buy fruit that are dried, frozen and drain canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.

4. Don’t forget the fiber – make most of your choices whole or cut fruit rather than juice, for the benefits that dietary fiber provides.

5. Be a good role model – set a good example for children by eating fruit every day with meals or as a snack.

6. Include fruit as breakfast – at breakfast top your cereal with ½ banana, peaches, or strawberries; add blueberries, 100% juice.

7. Try fruit at lunch – at lunch pack a tangerine, banana, or grapes to eat or choose fruit from a salad bar. Individual containers of fruit like peaches or applesauce are easy and convenient.

8. Experiment with fruit at dinner as well – at dinner add a small amount of crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad.

9. Snack on fruit – dried fruit make great snacks and they are easy to carry and store well.

10. Keep fruit safe – rinse fruit before preparing or eating them. Under clean, fresh water rinse fruit, even if organic is used to remove dirt and surface microorganisms. After rinsing you may place in a strainer to air dry.

Have you had a chance to read all of our past articles, this week has been all about nutrition, if not you can read them here.

Do you need help with creating a healthier lifestyle? If so, contact me today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

12 Ways To Help Incorporate Exercise Into Your New Lifestyle Part 2

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions so that you lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one do not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most of people fail when it comes to their resolutions. When it comes to being healthier, getting in shape, or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are 6 ways to incorporate exercise into your lifestyle:

1. Exercise as a group – when you join others in exercising you get to spend time with friends as well as the benefits of exercise. Not only does exercise give you a way to have a good time with friends, family and colleagues but it also gives you an accountability partner.

2. Exercise will boost your well-being – exercise is not only a way to a longer life or disease prevention but it also attributes to your well-being. Exercise helps with many short-term things such as stress, energy levels, productivity, outlook, better sleep and feeling happier. Think in short-term goals more often than long-term as you will see the exercise gives you an immediate benefit.

3. The future – have you worked out in the past and just stopped and are now feeling guilty over it? Don’t! Only look to the future and what you can do about creating a clear plan for the future and then commit to it.

4. Avoid the stop, start, stop – it’s common to be “gung ho” about starting up your exercise regime and then stop and lose focus due to the craziness of life; of course, doing this only sets you up for a never ending cycle and no progress. Again this is why I speak about small steps or changes; Rome wasn’t built in a day. Start out small and find your favorite exercises that make you want to exercise every day.

5. Remember why you do it – it’s so easy to lose sight of the big picture and of what your motivation was to start exercising in the first place, which is why you must remind yourself daily to keep your motivation and your focus sharp.

6. Stretch – stretching is something to help after your workouts to keep the tension in your muscles relaxed. Stretching will help to cut down on muscle injuries and sore muscles the next day plus it is a relaxing way to end a hard workout.
So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the right plan for yourself, contact me I can help! Please leave me a comment as well.

If you missed the first part to this blog you can read it here. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

12 Ways To Incorporate Exercise Into Your Lifestyle Part 1

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions to lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one does not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most people fail when it comes to their resolutions. When it comes to being healthier, getting in shape or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are the first 6 of 12 ways to incorporate exercise into your lifestyle:

1. Create a mindset to move more – if you sit for long periods of time, try to get up for 10 minutes every hour and walk, start taking the stairs, walk around your workplace, stretch in your chair, park away from a store an entrance to your designated location, stand while on the phone, and if you watch TV this time can also be used by stretching or using a resistant bands at the same time.

2. Commit to your activity – commit to being active regularly. Schedule exercise like you would appointments on your calendar, even if it is only 15 minutes. Take a short walk after dinner and build up to a power walk from there; take exercise or fitness classes, swim, or even sign up for dance classes. Whatever you choose to do remember to start out small and build every day from there.

3. Find a favorite – if you do not enjoy it, you will not continue to do it. Try different forms of exercise and in different settings in order to find the right type of exercise for you. Maybe you would enjoy a spin class, aerobics, a simple exercise video in the privacy of your own home, swimming or dancing, or with an exercise buddy in the fitness room of your employment. Find the one thing that you enjoy doing that gives you energy, clear focus and concentration.

4. Don’t focus on the numbers – if you focus on weight loss then you may become discouraged if you do not see the results quick enough. Concentrate more on how good your body feels as you become stronger and healthier; and the emotional level that exercising has given you.

5. Cardio is not the only exercise – doing just cardio isn’t the way to go there should be some strength training involved as well. It helps to retain muscles as you age and an effective metabolism. Divide strength training up throughout the week focusing on one muscle group a day.

6. You should always come first – stress can take focus away from caring for yourself but if you neglect yourself you may create more problems than you solve. You aren’t going to be able to take care of anyone else if you don’t take care of yourself first. Make sure to take 15 minutes out for yourself each day no matter what.

So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the what works best for you, contact me for your personalized plan. Please leave me a comment as well.

Come back tomorrow for the next part of this blog, the last 6 ways to incorporate exercise into your lifestyle. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Are You Looking For A Change? Schedule Your Breakthrough Session Today

logo-questionnaire1Are You Really Sick and Tired? Do you need help in finding that new you?

TODAY I am offering my help in a 30 minute “New Year Breakthrough” session – opened to just 10 spots.

Well, today is the day for you to take advantage of it.

Simply claiming one of the spots is simple, but you need to act because I usually get pretty busy with my other programs that will soon be released.

Remember, in the “Breakthrough” session, I’ll walk you through:
-Discovering what is keeping you stuck!
-Creating a clear plan and steps to move forward!
-And we’ll decide on the one step you can take right NOW!

So, if you’re ready to stop struggling and start living a more healthy life, then I urge you to apply for one of these 10 “New Year Breakthrough” sessions with me now. Again, like you and I know, people are tired and want to do something about, especially NOW!

So, either comment below or send me an email now and answer the simple questions below:
IMPORTANT TO NOTE: You must answer ALL the questions to be eligible for this “New Year Breakthrough” session.
1) What is your name and tell me a little bit about your _________________(concern) and what do you want instead?
2) When it comes to __________________what are your biggest challenges?
3) On a scale of 1-10 (10 being the highest), how important is it to you to get these solved…and tell me why?
4) What do you think the #1 obstacle that’s kept you from solving these challenges?
5) What have you tried in the past that did not work for you?
6) Where would you like your _______________________to be in 6 months? 12 months? (Be realistic now, but do stretch yourself a little).
7) What is your phone number and e-mail address? I’ll have my assistant Tina contact you soon to let you know if you were accepted for one of these 10 exclusive spots.

So please email me at Mavis@nspirehealthyliving.net today with the answers to all of the questions above so that we may schedule your free breakthrough session today.

Remember, there are only 10 spots available and you must apply by Wednesday, January 14 to be considered.

So, for the New Year you can get some needed help! Send me an email today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips on Building a Healthy Meal

nutriplateHealthy meals are more vegetables and fruit with smaller portions of protein and grains. You must adjust your portions accordingly on your plate to get what you need without too many calories. Think about a split plate in thirds, it usually has one bigger section and two smaller sections – the larger portion of the plate should be where your fruit or vegetable goes and the smaller ones are for your proteins and grains.

Here are 10 tips to building a healthy meal:

1. Make half your plate vegetables and fruits – vegetables are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Add lean protein – choose protein foods such as lean beef and pork, chicken, turkey, beans, or tofu. Twice a week make seafood the protein on your plate.

3. Include whole grains – aim to make at least half your grains whole grains. Look for “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber.

4. Don’t forget the dairy – pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk without the fats and calories. You can substitute milk for soymilk as your beverage or add a fat-free or low-fat yogurt with your meal.

5. Avoid extra fat – using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Steamed broccoli is great but avoid topping it off with cheese sauce instead use something like a small sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Take your time – savor your food. Eat slowly, enjoy the taste and textures and pay attention to how you feel. Be mindful. Eating quickly may cause you to eat too much or have a stomachache or heartburn.

7. Use a smaller plate – use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

8. Take control of your food – eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.

9. Try new foods – keep it interesting by picking out new foods you’ve never tried before like mango, lentils or kale. You may find a new favorite. Trade fun and tasty recipes with friends and find them online.

10. Satisfy your sweet tooth in a healthy way – indulge in a naturally sweet dessert dish – FRUIT!! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

I hope these 10 tips help to building a healthy meal – by utilizing smaller portions and the right type of foods – you should be on your way to a lower calorie intake on a daily basis and weight management.

Do you need help with your healthy lifestyle design? Do you need more information about nutrition? If so, contact me today I can help!

Visit my website to learn more about healthy foods here. Catch up on all of my other articles on my blog here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.