Cut calories by eating more slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly

A new take on the traditional peanut butter and jelly sandwich

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

Going live!

For the past several months I have toyed around with the idea of writing this blog and have practiced my writing, and coming up with content, over a handful of posts. I think it's time to finally launch this thing! Welcome, officially, to the Piece o' Cake blog, where the goal is to provide small bites of information that will (hopefully) help readers find easy, and even fun, ways to incorporate healthy living into already hectic daily lives. Take a look at the handful of posts I've already published and please stay tuned for my next post, to come sometime during this weekend. Thanks for joining me on this ride!

For the past several months I have toyed around with the idea of writing this blog and have practiced my writing, and coming up with content, over a handful of posts. I think it's time to finally launch this thing! Welcome, officially, to the Piece o' Cake blog, where the goal is to provide small bites of information that will (hopefully) help readers find easy, and even fun, ways to incorporate healthy living into already hectic daily lives. Take a look at the handful of posts I've already published and please stay tuned for my next post, to come sometime during this weekend. Thanks for joining me on this ride!

Do One Thing: Step up Snacktime at the Office

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

Introducing: “Do One Thing”

The “Do One Thing” series suggests small steps you can take, one at a time, to start living a healthier life. It can be daunting to think of all the things you should be doing, so let’s focus on one small change at a time. Remember, it takes some time to change a habit, so don’t get down on yourself if you fall of the tracks (pick yourself up, dust yourself off & keep chugging along) and give yourself at least two weeks before introducing a new healthy lifestyle change into the fold. Let’s get started:

Slim down your milk. Next time you go grocery shopping and reach for that carton of milk, choose the fat content that is one step down from your normal choice. So, if you usually buy whole milk, buy 2% instead; if you usually buy 2%, choose 1% this time; and if you normally go for the 1%, take the plunge and give skim a try! Afraid you’ll miss that creamy taste? Farmland Dairies Special Request Skim Plus gives you that creaminess without the fat.

Farmland Dairies website

The “Do One Thing” series suggests small steps you can take, one at a time, to start living a healthier life. It can be daunting to think of all the things you should be doing, so let’s focus on one small change at a time. Remember, it takes some time to change a habit, so don’t get down on yourself if you fall of the tracks (pick yourself up, dust yourself off & keep chugging along) and give yourself at least two weeks before introducing a new healthy lifestyle change into the fold. Let’s get started:

Slim down your milk. Next time you go grocery shopping and reach for that carton of milk, choose the fat content that is one step down from your normal choice. So, if you usually buy whole milk, buy 2% instead; if you usually buy 2%, choose 1% this time; and if you normally go for the 1%, take the plunge and give skim a try! Afraid you’ll miss that creamy taste? Farmland Dairies Special Request Skim Plus gives you that creaminess without the fat.

Farmland Dairies website

Introducing: “Did You Know?”

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website

Yoga podcasts let you enjoy a guided lesson anytime, anywhere

For many of us who are trying to maintain a regular yoga practice despite a hectic and sometimes unpredictable schedule, yoga podcasts (audio or video recordings of yoga classes available for download to your computer or iPod) may be the answer. A regular home practice can be great but challenging; many of us find it difficult to come up with new poses on our own or to push ourselves beyond our comfort zones. Classes at yoga studios and gyms or sports clubs can provide that extra push but we may find ourselves missing several classes in a row when our schedules conflict with class schedules. Enter podcasts. Once you’ve downloaded a few lessons to your computer or iPod, you have the ability to take a guided yoga lesson anywhere, anytime and for any length of time that works for you! As a bonus, some podcasts allow you to choose from lessons that are focused on various target areas or needs (think 30 minutes dedicated to just back bends or winding down after a long day). Head to one of the websites below to start downloading yoga podcasts today; before you know it you may find yourself pushing aside the coffee table to fit in 25 or 30 minutes of an evening session before bed, or using your iPod as your instructor and your hotel room as your studio on your next vacation or business trip!

Yoga Journal.com: 25- to 30-minute sessions targeted to a specific area or need. Scroll to bottom of page to subscribe to the podcast via RSS or iTunes.

Yoga to the People: This studio with locations in New York & Berkeley offers 60-minute classes for download to iTunes/iPod, computer or mp3 player.

Apple iTunes: Once you have downloaded and signed up with Apple iTunes, you can search the iTunes store for “yoga” to see what free podcasts pop up.

Beginners: If you’ve never taken a yoga class before, I’d recommend taking one or two live classes to learn basic poses and proper alignment before trying to do a yoga workout on your own at home. Your next step before podcasts may be to consider beginner level DVDs (or video podcasts), which will allow you to see how to properly move through the poses. DVDs I’d recommend for the time-strapped are Om Yoga Class: Beginner/Intermediate or the Om Yoga and Meditation workshop DVD with bonus music CD, both available on Amazon.com.

For many of us who are trying to maintain a regular yoga practice despite a hectic and sometimes unpredictable schedule, yoga podcasts (audio or video recordings of yoga classes available for download to your computer or iPod) may be the answer. A regular home practice can be great but challenging; many of us find it difficult to come up with new poses on our own or to push ourselves beyond our comfort zones. Classes at yoga studios and gyms or sports clubs can provide that extra push but we may find ourselves missing several classes in a row when our schedules conflict with class schedules. Enter podcasts. Once you’ve downloaded a few lessons to your computer or iPod, you have the ability to take a guided yoga lesson anywhere, anytime and for any length of time that works for you! As a bonus, some podcasts allow you to choose from lessons that are focused on various target areas or needs (think 30 minutes dedicated to just back bends or winding down after a long day). Head to one of the websites below to start downloading yoga podcasts today; before you know it you may find yourself pushing aside the coffee table to fit in 25 or 30 minutes of an evening session before bed, or using your iPod as your instructor and your hotel room as your studio on your next vacation or business trip!

Yoga Journal.com: 25- to 30-minute sessions targeted to a specific area or need. Scroll to bottom of page to subscribe to the podcast via RSS or iTunes.

Yoga to the People: This studio with locations in New York & Berkeley offers 60-minute classes for download to iTunes/iPod, computer or mp3 player.

Apple iTunes: Once you have downloaded and signed up with Apple iTunes, you can search the iTunes store for “yoga” to see what free podcasts pop up.

Beginners: If you’ve never taken a yoga class before, I’d recommend taking one or two live classes to learn basic poses and proper alignment before trying to do a yoga workout on your own at home. Your next step before podcasts may be to consider beginner level DVDs (or video podcasts), which will allow you to see how to properly move through the poses. DVDs I’d recommend for the time-strapped are Om Yoga Class: Beginner/Intermediate or the Om Yoga and Meditation workshop DVD with bonus music CD, both available on Amazon.com.