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.

Kashi Frozen Entrees make for convenient, healthy & delicious meals

I can’t remember how I first learned of them but, as a nutrition student, once I’d heard about Kashi Frozen Entrées I was instantly intrigued. Could a healthy, well-balanced and delicious meal be found in the convenient microwaveable form I’d come to equate with junk food? I’m pretty sure the last time I had a “frozen entrée” (sometime in the 80s) it was a TV dinner that involved fried chicken and a brownie. On my next grocery shopping trip I slowly crept toward the frozen meals section, feeling somewhat ashamed & embarrassed, and plucked one of the small cardboard boxes from the freezer. I gave it a once-over. 340 calories. 11 grams of fiber. Only 1g of saturated fat. 24% of the daily value for sodium (not terrific but not terrible for a prepackaged meal). And an ingredients list full of real, natural, whole-food ingredients. This was all good news. But how did it taste? I tossed the box into my cart. The perfect opportunity to conduct my experiment arose just a few days later -- my husband would be coming home very late and I would have to fend for myself come dinner time. I followed the instructions on the box and heated up my Ranchero Beans entrée. It smelled so good that I couldn’t wait the suggested 2 minutes for the meal to cool slightly. The Ranchero Beans meal consists of the Kashi Seven Whole Grains & Sesame Pilaf, beans, peppers, onions and corn in a slightly spicy, zesty tomato-based sauce. The veggies are covered in beautiful grill marks that made me feel a real person had prepared my meal in a real kitchen. My meal tasted so fresh and was…dare I say it?…delicious! It really hit the spot and the portion size was just right to fill me up without making me feel stuffed. I’ve since indulged in a little Southwest Style Chicken and Lemongrass Coconut Chicken (there are 13 entrées to choose from) and each made for a fun & satisfying lunch at work. Kashi Frozen Entrées can be a convenient, nutritious & delicious meal option!

Allergy alert: Kashi Frozen Entrées Ranchero Beans contains wheat and soy. Consult the nutrition label on each of the Kashi Frozen Entrées products for additional allergy information.

Kashi.com

I can’t remember how I first learned of them but, as a nutrition student, once I’d heard about Kashi Frozen Entrées I was instantly intrigued. Could a healthy, well-balanced and delicious meal be found in the convenient microwaveable form I’d come to equate with junk food? I’m pretty sure the last time I had a “frozen entrée” (sometime in the 80s) it was a TV dinner that involved fried chicken and a brownie. On my next grocery shopping trip I slowly crept toward the frozen meals section, feeling somewhat ashamed & embarrassed, and plucked one of the small cardboard boxes from the freezer. I gave it a once-over. 340 calories. 11 grams of fiber. Only 1g of saturated fat. 24% of the daily value for sodium (not terrific but not terrible for a prepackaged meal). And an ingredients list full of real, natural, whole-food ingredients. This was all good news. But how did it taste? I tossed the box into my cart. The perfect opportunity to conduct my experiment arose just a few days later -- my husband would be coming home very late and I would have to fend for myself come dinner time. I followed the instructions on the box and heated up my Ranchero Beans entrée. It smelled so good that I couldn’t wait the suggested 2 minutes for the meal to cool slightly. The Ranchero Beans meal consists of the Kashi Seven Whole Grains & Sesame Pilaf, beans, peppers, onions and corn in a slightly spicy, zesty tomato-based sauce. The veggies are covered in beautiful grill marks that made me feel a real person had prepared my meal in a real kitchen. My meal tasted so fresh and was…dare I say it?…delicious! It really hit the spot and the portion size was just right to fill me up without making me feel stuffed. I’ve since indulged in a little Southwest Style Chicken and Lemongrass Coconut Chicken (there are 13 entrées to choose from) and each made for a fun & satisfying lunch at work. Kashi Frozen Entrées can be a convenient, nutritious & delicious meal option!

Allergy alert: Kashi Frozen Entrées Ranchero Beans contains wheat and soy. Consult the nutrition label on each of the Kashi Frozen Entrées products for additional allergy information.

Kashi.com

Here I go!

This is the official first post of my blog, Piece o' Cake! I am a graduate student, studying Clinical Nutrition in New York. The idea behind this blog is that healthy living should be both convenient & fun; if it isn't, it often becomes too difficult to make the healthy lifestyle changes that can promote vitality. I love finding new ways to seamlessly incorporate eating right and working out into our busy schedules. Even more, I love sharing that information!

Well, that's great. But why did I really start a blog when there are plenty of them already out in the "blogosphere?" (As evidenced by the lengthy process of finding some version of "piece of cake," to use for my URL, that hadn't already been taken!) I would love to eventually find myself contributing pieces on nutrition to major publications. I thought this would be nice writing practice. And if I can actually help someone in the process, that would be pretty cool too.

This is the official first post of my blog, Piece o' Cake! I am a graduate student, studying Clinical Nutrition in New York. The idea behind this blog is that healthy living should be both convenient & fun; if it isn't, it often becomes too difficult to make the healthy lifestyle changes that can promote vitality. I love finding new ways to seamlessly incorporate eating right and working out into our busy schedules. Even more, I love sharing that information!

Well, that's great. But why did I really start a blog when there are plenty of them already out in the "blogosphere?" (As evidenced by the lengthy process of finding some version of "piece of cake," to use for my URL, that hadn't already been taken!) I would love to eventually find myself contributing pieces on nutrition to major publications. I thought this would be nice writing practice. And if I can actually help someone in the process, that would be pretty cool too.