Nutrition Articles

Food Tip: Halt Cravings With Pleasant Mental Images

Tired of your food cravings getting the best of you?  A new study shows that you can curb cravings with one simple step : mental images.  Just picture something, anything that isn't food-related : a white sandy beach, a starry sky, a beautiful mountain range, the sight of your significant other.

Studies have shown than when people have a craving for food if they picture something that makes them happy, but isn't that hot fudge sundae, that they can actually curb their cravings on their own without caving in.

Researchers suggest that by enlisting the help of your other senses and picturing some enjoyable activity that it takes the edge off their food urge.

While those studies didn't resist their cravings each and every time, it did help to prevent them from giving in each and every time.  Over time using mental images just may help to keep off those extra pounds.

Farmers' Market Facts: What You Need to Know Before You Visit Your Local Farmers' Market

Everywhere you look these days farmers' markets are popping up, and their popularity is going up as well.  The number of farmers' markets has increased by 60 percent over the past five years and for most people farmers' markets are their sole source of obtaining fresh, local produce.

But not all farmers' markets are the same, and not all farmers' markets are offering the fresh, local produce that you are expecting.

Here are some facts about farmers' markets that you need to know before you head out to your next market.

• There are typically two types of markets : a true farmers' market and a “farm market” where people resell produce that they purchased at a wholesale market.  At a “farm market” the produce is typically not producing locally but instead comes from faraway states or countries.  Look for “producer-only” farmers' markets to make sure that you are shopping at the real deal.  Ask the market director if you are not sure if the place you go to is “producer-only” or not.
• Local doesn't always mean organic.  Local farmers that aren't deemed certified organic can and will use some of the same harmful pesticides that other produce chains use.  Farmers must be certified by the USDA and keep very accurate records in order to be considered organic.  Some farmers choose not to go through the lengthy certification process so they are not legally allowed to say that they are organic.  If a farmer is not certified but claims to be organic, ask them how they their weeds and insects are kept under control to determine if they conduct organic practices.
• Food straight from the farmers' market may look so good and ripe for the eating on the spot, but you really shouldn't eat something directly at the farmers' market.  Consider all of the “dirty hands” that may have come in contact with your produce before making its way to the farmers' market shelves and bins.  Fight the urge to pop those berries or cherry tomatoes right in your mouth and be sure to wash them thoroughly before you eat them.  The best (and cheapest) way to clean any produce is by using this solution: In a spray bottle, mix 1 tablespoon lemon juice, 2 tablespoons distilled white vinegar, and 1 cup cold water.  Shake it well and spray it all over your produce.  Rinse your produce well after spraying and enjoy!
• Don't be “bugged” out by the bugs on your produce at your local farmers' market.  Bugs in store-bought processed foods are definitely a bad thing, but bugs on produce at a farmers' market are actually a good thing.  Biodiversity is a practice often used on organic farms, so if you see a worm or two on your apple be grateful knowing that you are getting something that is straight off the farm and truly organic.

Top Ways to Cut CaloriesWithout Eating Less!

Nutritionists are always looking for ways to help people lose weight, cut calories, and overall eat better to live a healthier life.  In a recent report, experts offer “tricks” that people can incorporate into their daily diets that will help them to lose weight, without eating less.

This type of eating is called “volumetrics” where you bulk up on meals that will leave you feeling fuller longer, rather than by cutting out foods or shrinking portions.

Here are some of the “tricks” that the volumetrics diet suggests:

• Eat your vegetables, lots of them.  Experts say that by filling up on fiber and water you will feel fuller.  They suggest that by adding vegetables to every meal you eat that you will still be able to enjoy your carbs in other meals, but just be sure to load the carbs with vegetables, too.

• Eat water-laden fruits.  Fruits like watermelon, cantaloupe, strawberries, peaches, oranges, raspberries, blueberries and apples are far better for you than calorie packed bananas, and because they are water and fiber based they will help to create volume in your diet.

• Always start your dinner with a soup or a salad.  The soup should be a broth-based soup or choose a salad with a light dressing, but either choice will fill you up before you dive into your largest meal of the day.

• Choose high fiber, high grain cereals for breakfast. To create a bowl with greater volume, choose flaked or puffed cereal.

• Eat egg whites.  Research has shown that if you want to keep your weight in check, people who eat at least two eggs per day consume fewer calories throughout the day than someone who eats bagels for breakfast.  You can cut your calories and cholesterol by choosing the egg whites only instead of the whole egg.

• Switch your milk.  If you are used to drinking whole milk, just by switching to fat free milk you can drink twice as much milk for the same amount of calories.

• Eat yogurt : especially of Greek or non-fat yogurt.  Since yogurt is a high-water food, it also helps to keep you feeling fuller.

• Go for lean proteins.  Foods like shrimp, roasted turkey breast, tilapia, and canned tuna in water are all packed with protein and low in calories.  You can also eat almost three times as much fish as you can many other proteins.

• Try less-dense desserts.  Instead of reaching for the cookies or cakes, opt for yogurt or fruit to satisfy your sweet tooth.

• Buy your cream cheese and butter whipped.  Whipped varieties contain added air, thereby creating fewer calories per serving.  Although, just because it is whipped doesn't mean that there aren't any calories.  You still need to be cognizant of how much butter and cream cheese you are using when you add it to your foods.

• If you want a salty snack go for popcorn.  Choose the 100-calorie bags or air pop a cup or two of popcorn instead of the butter and oil infused microwave kinds.

• Dilute dressing and dips by adding lemon juice, avocados, or yogurt.  This way you can still enjoy your favorite dressing or dip, but by diluting them you can save your calories for something worth spending them on.

Juicing for a Healthier You

There's no contesting that eating the right amount of fruits and vegetables daily is one of the best ways of keeping ourselves healthy. While this could be easy for some, the rest of us may not have the same zeal or time needed for preparing healthy dishes. Perhaps the easiest way is to simply use a juicer. It does not require too much time to prepare and we would still be getting all the nutrition we need. But is drinking fruit and vegetable juices a healthy alternative?

So what is there not to like about being healthy? You could see it in the print ads, TV commercials and almost anywhere there is space to advertise. Health has become big business that everybody has their own take on how to get that healthy body you've always wanted. Juicing is so simple that it does not require any culinary training and you could make your own concoction perfect for your taste. So what are the benefits of drinking fruit and vegetable juices and what makes them so popular?

Quick and easy, no need for preparing. All you need to do is shop for fresh fruits and vegetables drop it in the juicer and you're good to go. This is perfect for busy people who just don't have the time to prepare simple dishes. Place it in a bottle and you can have your daily fix of fruits and vegetables anywhere you go.

With hundreds if not thousands of fruit and vegetable combinations to choose from, you could create your own special health concoction. Surprise yourself by combining fruits and juices. Finding the right mix of nutrients and taste, eating healthy has never been this fun.

Searching for a quick way to cool down or replenish your energy after a tired and grueling workout? A tall glass of fruit or vegetable juice is enough to soothe down your tired muscles while replenishing your energy stores.

Heat could destroy precious nutrients and keeping fruits and vegetables as fresh as possible gives you all the health they bring. All the minerals and nutrients that each piece of fruit and vegetable is preserved, giving you the healthiest drink possible.

Green and natural, eliminate the need for plastic bottles by drinking them in your own glass. Juicing is not only healthy for your body but also keeps mother earth healthy.

The benefits might be obvious but some people still shun away from this healthy habit at home. Below are some of their reasons:

Some people consider the prospect of juicing too expensive. Of course there are also concerns about the pile of wasted produce after the process. They would rather buy juices at the grocery because it is cheaper compared to preparing one. But isn't cooking a dish equally tedious? It may take hours to prepare a simple dish and of course there are dishes and cookware to clean after the meal.

Others say that investing in a juicer that would only be used a few times a week could be expensive. It might even end up as a dust magnet once they have already gone tired of drinking juices.

Preparing juices could be expensive especially if you have to buy dozens of fruits for your weekly consumption. This could quickly add up and you might find yourself spending a couple of dollars more at the grocery store.

This clearly shows that juicing benefits far outnumber its disadvantages. This might prove to be an investment in terms of a longer grocery list but certainly much cheaper compared to health bills. We should never gamble with our health and spending a few more dollars on fruits and vegetables is better compared to its alternative. With the rising costs of health care, juicing might just be a cheaper and healthier solution.

How to Encourage Good Eating Habits for Children

Having troubles with your child's eating habit? Well, you're not alone. Most of the parents today are having the same problem like you have. Toddlers nowadays are picky when it comes to food. They always have their favorites, which usually doesn't supply the proper nutrition that their body needs.

If your kid does not eat sufficient calories for their body in a day, well don't panic. Instead, consult your doctor to start developing a healthy eating habit for your child.

Here are some tips to help you encourage your child's good eating habits:

1. You can start by giving your child three regular meals and three snacks in a day. Being consistent with meal and snack times makes a child less likely to try to tell you when they will or won't eat.

2. In choosing the right foods in each meal or snack, try giving them a variety of foods. Offer foods that your child likes, but also some that they haven't tried or liked yet. Usually, your child may not show interest eating those foods, but there's no harm in trying. You can always try several times, maybe even ten times, offering the same foods they initially rejected because high familiarity with the food may increase your child's interest on the food.

3. Play with food, in a good way. Sometimes, playing with foods will make your child more interested in it. Some children form faces with their meals, some form animals. Children can be creative with their meals, so let them enjoy it--as long as they're eating it eventually.

4. Adding some salt, sugar or cheese works most of the time. Cheese could be added to vegetables. Some likes to have it melted as toppings. Of course, you'd want to use these ingredients in moderation.

5. Watch the liquids. We all know soda pops are not healthy. But too much of milk and juice may not be good, either. Limit those fluids to a few cups a day. It's best to get fruit juice from whole fruits, anyway. Encourage the drinking of water, since it is so good for the body, and is a great habit to develop. And remember, drinking liquids before a meal will make one feel satiated, and likely to eat less food.

6. Forcing your child to eat their whole meal was once the norm, but it's been a long held belief in modern times that this practice is not healthy. Children always know if they're hungry or not. If they insist upon not eating dinner but prefer to eat snacks, then cut down on the size of snack portions so they'll be hungry at meal times. You can also offer them a deal or bargain. For example, if they eat a set amount of their meal, they get to eat a snack afterward. But forcing children to always clean their plate discourages them from learning to stop eating when they're full.

7. If you have a malnourished or underweight child, adding dry nonfat milk into their milk, soup or even on pudding could help them get some extra calories. Some of these other tasty, calorie-rich foods may help: margarine, cream cheese, peanut butter and syrup. Just make sure they're not allergic to any of those ingredients, of course.

8. Eat together. Eating is a social event. Studies have shown that eating alone is bad for the digestion. So if you're so busy that you plop your kid down at the dinner table to eat by themselves while you do dishes or get your office work together, you may want to rethink that lifestyle. Much quality time and conversation with family and friends occurs during meal times. Use this rule of eating together as an opportunity to force yourself to stop being busy for a few moments so you can enjoy the company of others. Eating together not only will make meals more pleasant for your child, but for yourself, as well.

If all else fails, never hesitate to consult your doctor. If your child is excessively overweight or underweight, trying to determine the best way to get your child to eat nutritiously is like taking medicines: never self-medicate. Always consult the experts.