Outdoor activities planned for the holiday weekend?
New sunscreen recommendations:
Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.
Some general tips for comfort foods:
- Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
- Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
- Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less(http://www.cdc.gov/healthyweight/healthy_eating/energy_density.html).
The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.
Does this sound like you — able to control your portions sometimes but losing control and uncontrollably eating large amounts of food at other times? This is called “binge eating” and lots of people do it.A binge is when you eat a lot of food in a short time and it’s usually not healthy food. Binge eating is bad for you, especially if you have diabetes.
Many people eat when they are feeling upset, angry, stressed, sad, lonely or fearful. Emotions such as these can be powerful triggers to eat.If you’re an emotional eater, you can learn other ways to react to your emotions. Emotions usually don’t last long — often just 10 minutes to an hour — so you only need to distract yourself from eating for a short time, until the emotion passes, like going for a 10-minutes walk around the block.
For many people, dinner is only the start of their nighttime eating. There’s nothing wrong with a healthy snack such as fruit, plain popcorn or whole-wheat toast with a little jam a couple of hours after dinner. However, nighttime eating is a problem when you eat large amounts of food or foods high in saturated fat, sodium and calories like cookies, chips, full-fat ice cream, sandwiches or leftovers.If nighttime eating is a problem for you, try to eat most of your calories during daylight hours. Reach for a light, healthy snack in the evening.
||1 piece whole-wheat toast with jam
||1 piece fresh fruit
||2 cups low-fat. lower-salt popcorn
|Cheese and crackers
||½ to 1 cup fat-free or 1% cottage cheese
||½ to 1 cup of veggies, raw or leftover from dinner
||½ to 1 cup low-fat yogurt (flavored or plain)
To help control binge, emotional and nighttime eating:
- Get into the habit of eating three meals a day — breakfast, lunch and dinner — so you never get too hungry.
- Don’t keep binge foods at home. If you’re a binge eater, you know which foods you usually eat during a binge. Common binge foods are cookies, candy bars, ice cream or chips.
- Make a list of other things you’ll do. Here are some suggestions:
- Take a walk or enjoy another physical activity for at least 10 to 15 minutes.
- Talk to a friend who can help you get your feelings under control.
- Do something you enjoy, like reading, playing or listening to music, playing with pets or children, handcrafts or taking a long hot bath.
- Do some physical work, such as gardening or housecleaning.
If these behaviors become regular occurrences, speak to your healthcare provider about what you can do.
Core a crisp apple (such as Granny Smith or Fuji) and put the wedges in a microwave-safe bowl. Sprinkle with a teaspoon of brown sugar and a pinch of cinnamon and nutmeg, then toss to cover. Cover the bowl with a microwave-safe plate and cook for 3 to 4 minutes on high. Add raisins or a dollop of nut butter after the apples cook. The apple is less than 90 calories and provides 3 grams of filling fiber; raisins also add more iron, vitamin C, and fiber.
GET ON BOARD
Difficulty: Easy (arms, core)
If you’ve been to the beach lately, you’ve seen—and probably tried—stand-up paddle-boarding. The sport has grown to the point of having its own magazine and competitions, but in its purest form it’s still mainly a joyride on the water with the sneaky benefits of exercise. Balancing on a board a little longer than a surfer’s works the core, and paddling tones arms. Lacking an undercurrent, Eagle Creek on a calm day makes for better paddle-boarding than does the choppy ocean, as second-generation boat-maker Anna Greeley found out when she built her own SUP to haul supplies to a vessel she was fixing up. Then she started paddling to her class at Eagle Creek’s waterfront yoga center. It was too much fun to keep to herself, so she crafted a fleet of seven boards (prettier than any you’ll rent at a hotel, with palm-print fabric decoupaged to the nose and a no-slip pad) and began leading PADDLEBOARD TOURS on Saturdays. A two-hour cruise starts at the Rick’s Boatyard launch and heads north, past the causeway, hugging the tree-line for shade in high summer. It’s a workout but not a fitness class, so the group tends to take it easy and soak up the scenery. Ducks approach the boards, and it’s common to spot heron and turtles. Bungee cords on each ride will hold a cooler and a bag (for a camera and towel, perhaps)—and still leave plenty of room to lie down at times and simply float along through nature’s gym. $40. Paddleboard Yoga-works, 317-281-8760, launch at 4050 Dandy Trail.
Tip: Feeling wobbly? Squat, kneel, or sit while you paddle—it’s easier to balance with a low center of gravity.
Don’t Try This If: You can’t swim. Lifejackets are provided, and chances are you won’t fall in, but your fear might overshadow the fun.
What to Wear: Quick-drying clothes, and a swimsuit underneath if you want to take a dip.
Strike a Pose: Greeley also offers paddleboard yoga on Thursday and Saturday evenings.