If you’re a living, breathing human being, you’ve very likely been on one of these at some time in your life. For women, it’s one of the most dreaded nouns (and verbs) in our vocabulary. And for businesses, it’s one of the most lucrative markets in America.

Diet.

The dreaded d-word. We’ve grown to associate the word diet with synonyms such as “deprivation” and “hunger.” For some, it has come to mean “tasteless” and “unsatisfying.” But while the word diet, according to Merriam-Webster Dictionary, can mean “an allowance of food prescribed for a special reason (as to lose weight),” it doesn’t have to. Merriam-Webster also defines diet as “food and drink regularly consumed.”

This definition puts a much more positive spin on our least-favorite word. If we focus on diet as being the sum of the food and drink we take in, we can look at it from a different perspective. A diet is not, therefore, about what we give up, or what we choose not to eat, but rather about what and how much we choose to put into our bodies. It is not about deprivation, but about consumption. It becomes a word about more than calories and fat grams. It becomes about health, pleasure, balance and purpose.

From now on, why not stop talking about “going on a diet” and start talking about “your healthy daily diet”? Think of your diet as your daily food intake, and not as that limiting plan you’ll start tomorrow. Then start thinking about how you can make healthy changes to your diet without giving up the things you love.

"Eat well. Live well. Be well."

A recent study suggests that a diet rich in low-fat dairy products may improve weight loss among overweight Type-2 diabetics. The study, published in the March 2007 issue of Diabetes Care, indicated that participants who had a higher level of dairy calcium intake were more likely to have a higher percentage of weight loss.

While this is promising research, it doesn’t mean that dairy intake was the only factor in weight loss. Including low-fat dairy in your diet is important, but it’s not a magic bullet. Still, along with the USDA recommendations for dairy intake, this study further supports the importance of dairy in your diet–especially if you have or are at risk for developing diabetes.

To reap dairy’s dietary benefits, include 2 to 3 daily servings of low-fat dairy products in your diet. If you’re at a loss for what to include, try some of the calcium-rich snacks below:

Low-fat or fat-free yogurt: A cup of yogurt provides a single dairy serving. Try prepackaged, flavored yogurt cups, or make your own fruity yogurt by mixing fresh fruit, a touch of your favorite sweetener, and a few drops of vanilla to plain, low-fat yogurt. Mix it up by adding some cinnamon, nutmeg, pumpkin pie spice or any other favorite flavorings you might have. If you like your yogurt with a little crunch, top it with one sliced strawberry and a tablespoon or two of granola. You can also make a variety of flavorful smoothies by mixing a ½ cup of plain low-fat or fat-free yogurt, a ½ cup skim or 1% milk, a ½ teaspoon of vanilla, some sweetener and ½ to ¾ cup of your favorite frozen fruit in a blender for two minutes.

Milk: It’s the good-old-standby, and it’s a very versatile dairy option. Choose 1% or skim varieties, then drink away. You can add a little bit of chocolate syrup, pour it over your cereal, or drink it straight from the carton. However you choose to have your milk, remember that 1 cup is a single serving.

Cheese: This dairy product get’s tricky. It takes a lot more cheese to get your diary requirements, and cheese tends to be higher in fat and calories than yogurt or milk. Try low-fat cheese options, and eat them in moderation. Put a ½ cup canned fruit over a ½ cup low-fat cottage cheese. Add some shredded cheddar or an ounce of feta to your favorite salad. And if you have to have a chunk of the real thing, limit yourself to a serving the size of your thumb.

"Eat well. Live well. Be well."

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"Eat well. Live well. Be well."

A common misconception among those trying to lose weight is that snacks are no longer allowed. If this is what you believe, think again. Snacks are an important part of a healthy eating plan. Including one or two healthy snacks in your day can decrease overall hunger, help keep your blood sugar level stable, and improve your metabolism–if you choose them wisely.

When it comes to snacks, the most important thing to remember is that they aren’t an excuse to eat more calories. Snacking can be beneficial, but only when you choose low-calorie, satisfying options and watch your portions at both snack times and meal times. If you add snacks into your eating routine, make sure you take them into consideration when you’re planning your meals. And make sure that your snack choices include some combination of the most important dietary building blocks: fiber from whole grains, fruits or vegetables; lean protein; low-fat dairy; and healthy fats.

In order to avoid packing on the snacker pounds, try to stick to between-meal snacks that have between 150 and 250 calories, depending on your daily calorie goal and activity level. For some well-balanced, low-calorie snack ideas, mix and match the suggestions below or find your own favorites to keep your metabolism revved up and hunger at bay.

50 calories or less:

• 1 cup of raw vegetables
• ½ of a medium apple or ½ cup apple slices
• 1 cup strawberry halves
• ½ cup blueberries
• 8 almonds or peanuts
• ½ cup skim milk
• 2 TBSP hummus

50 to 100 calories:

• ¼ avocado
• ½ cup cottage cheese (1% milk fat)
• 1 small banana
• 1 slice whole wheat bread (most varieties)
• 3 oz. deli sliced turkey
• 2 oz. low fat cheddar cheese
• ½ cup fat free pudding
• 1 TBSP creamy peanut butter
• 1 toasted light English muffin
• 3 cups light butter microwave popcorn
• 6-8 oz. fat-free flavored yogurt (artificially sweetened)

100-150 calories:

• 8 whole grain woven wheat crackers (i.e. Triscuits)
• 1 chewy granola or breakfast bar
• 1 (2 oz.) whole-wheat pita
• 1 oz. baked tortilla chips
• 1/3 cup low-fat granola
• ¾ cup bite-sized shredded wheat (or other whole grain cereal)

Do you have any favorite low-calorie snacks? Share them with fellow readers by leaving a comment.

"Eat well. Live well. Be well."

Heart disease is the number one killer of both men and women in the United States. Yet the typical image brought to mind by the mention of heart disease tends to be that of an elderly man. This picture is far from the reality. The truth is that women are more likely than men to die from heart disease or stroke. And sadly, most women don’t realize their risk.

This year the American Heart Association plans to change that. February was National Heart Month, and the AHA turned its focus on women. Not only has the AHA increased promotion of the successful Go Red for Women campaign, but they’ve also released updated guidelines for decreasing the risk of heart disease in women. These new guidelines represent a shift from the short-term focus of previous recommendations to a long-term prevention focus.

The guidelines encourage familiar lifestyle changes like maintaining a healthy weight, increasing physical activity (60-90 minutes for those trying to lose or maintian weight loss), and eating plenty of fresh vegetables and fruits. Here are a few more of the current recommendations:

• Omega-3 fatty acids should be inlcuded in your diet through the regular consumption of oily fish and/or supplements.
• Saturated fat intake should be limited to less than 7% of total daily caloric intake.
• If you currently smoke, you should stop smoking. The recommendations encourage use of therapy, nicotein replacement, and other cessation programs as necessary.

In addition, the guidelines include information on what hasn’t been proven to be effective in reducing the risk for developing cardiovascular disease. The following treatments are not recommended as part of a prevention and/or treatment plan:

• Hormone replacement therapy
• Supplements such as antioxidents and folic acid

Now that you’re more informed, you know your risk, and you’re armed with ways to decrease your chances of developing heart disease, you can begin to make lifestyle changes that will improve your well-being. Take these recommendations and discuss them with your doctor. Integrate them into your routine over time–remember that changes don’t have to take place over night. As a team, you can beat the odds if you’re willing to make the necessary changes. Get out there and get Heart Healthy!

"Eat well. Live well. Be well."

National Nutrition Month®! The American Dietetic Association has been promoting a national nutrition awareness campaign since the first National Nutrition Week in 1973. In 1980, they launched their first month-long campaign, and decades later they’re continuing to promote healthy eating and exercise habits with a full month dedicated to raising nutrition awareness.

If you’ve been thinking about improving your diet and physical activity level, or if that New Year’s Resolution has become a distant memory, why not take this month to get back on track, learn more about nutrition and improve your overall health? Feed the Soul Nutrition, Inc. is offering a 25% discount on service fees if you sign up for an individual or family consultation during the month of March. Contact us for more information and to schedule your appointment.

In the mean time, here are a few small lifestyle changes that will make a big difference in your health and well-being. Get a jump start on the healthiest month of the year by making a commit to focus on one (or all) of these goals during National Nutrition Month®:

• Evaluate your diet. Pay attention to what you’re eating and develop a plan to make better choices for a lifetime. Stay away from fad diets and focus on fresh fruits and vegetables, whole grains, lean meats and low-fat dairy products. Replacing just one or two unhealthy choices (i.e. an afternoon candy bar) with healthier choices (i.e. a piece of fruit and a low-fat yogurt) can make a big difference.
• Check your portions. Pull out the measuring cups and spoons for a few days and get used to appropriate portion sizes. Remember, you can include any foods you like in your regular diet as long as you eat them in moderation and watch your portions.
• Get moving. In many areas, the weather is improving and that’s the perfect excuse to get outdoors to take a walk or play with the kids. If it’s rainy or cold where you live, try an exercise class at your local community center or gym. However you do it, increasing your activity level will improve your health.

You can also check out these links for more helpful information from the ADA website:

10 Reasons to Consult a Registered Dietician

Healthy Recipes

Nutrition Fact Sheets

Reading List

And don’t forget that you can always learn more about healthy eating and living from the USDA’s new Food Pyramid site. (You can also read our Food Pyramid series for more information on this great healthy-living tool.)

Happy National Nutrition Month®! Be well!

"Eat well. Live well. Be well."