During my wellness concentration supervised practice hours, I’ve had the pleasure of working with diverse populations, many of whom were overweight/obese, diabetic or pre-diabetic. A constant question that always comes up is “I don’t know what to eat and no matter what I eat, I can’t lose weight.” We’ve become a nation that focuses so much on the outside that we fail to focus on what’s happening on the inside.
This post focuses on total well-being or what we Italians like to call “benessere.” Rather than dieting, focus on living a healthier lifestyle. Here are some tips from the 2015-2020 Dietary Guidelines which recommends 5 servings of fruits and vegetables per day. Just think, make half your plate fruits and vegetables. This might deter you from concentrated sweets and baked or packaged goods which have limited nutrients. Incorporate more whole grains into your eating plan such as barley, brown rice, whole grain breads, or wraps. Check the ingredient labels for the words “100% whole wheat” or “whole grain flour” to be sure it is a true whole grain. Protein can be found in both animal and plant sources. Choosing options from both categories will ensure you’re getting high quality protein. Strong bones are necessary when completing daily tasks. Three cups of dairy per day provides the calcium to help strengthen bones and reduce the risk of osteoporosis. If you are lactose intolerant or prefer not to eat dairy, there are other sources of calcium such as green leafy vegetables or fortified cereals to get your daily dose of calcium and vitamin D. Lastly, get out there and move! Anytime is a perfect opportunity to get outside and exercise. Aim for 30 minutes or more each day of moderate to vigorous activity. Choose something fun you love to do. If you enjoy nature, take a hike out in the woods, or go to your local park with a friend.
The key is consistency and not making it feel like work. Also, if you skip a day or get sick, don’t beat yourself up. Get back on track as soon as you can and keep going forward. One bad meal or skipped workout does not have to ruin all your progress! One more thing that will help you stay on track is meal planning and prepping. Attached is a favorite recipe. It’s a great, healthy snack packed with vitamins, minerals, fiber, and protein that travels well!
This post focuses on total well-being or what we Italians like to call “benessere.” Rather than dieting, focus on living a healthier lifestyle. Here are some tips from the 2015-2020 Dietary Guidelines which recommends 5 servings of fruits and vegetables per day. Just think, make half your plate fruits and vegetables. This might deter you from concentrated sweets and baked or packaged goods which have limited nutrients. Incorporate more whole grains into your eating plan such as barley, brown rice, whole grain breads, or wraps. Check the ingredient labels for the words “100% whole wheat” or “whole grain flour” to be sure it is a true whole grain. Protein can be found in both animal and plant sources. Choosing options from both categories will ensure you’re getting high quality protein. Strong bones are necessary when completing daily tasks. Three cups of dairy per day provides the calcium to help strengthen bones and reduce the risk of osteoporosis. If you are lactose intolerant or prefer not to eat dairy, there are other sources of calcium such as green leafy vegetables or fortified cereals to get your daily dose of calcium and vitamin D. Lastly, get out there and move! Anytime is a perfect opportunity to get outside and exercise. Aim for 30 minutes or more each day of moderate to vigorous activity. Choose something fun you love to do. If you enjoy nature, take a hike out in the woods, or go to your local park with a friend.
The key is consistency and not making it feel like work. Also, if you skip a day or get sick, don’t beat yourself up. Get back on track as soon as you can and keep going forward. One bad meal or skipped workout does not have to ruin all your progress! One more thing that will help you stay on track is meal planning and prepping. Attached is a favorite recipe. It’s a great, healthy snack packed with vitamins, minerals, fiber, and protein that travels well!
Photo Source: https://www.alattefood.com/greek-yogurt-waldorf-salad/ Apple Salad*
Makes 6 (½ cup) servings
Ingredients:
1 cup apple, diced
1 teaspoon lemon juice
½ cup celery, diced
½ carrot, grated
½ cup raisins
½ cup non-fat vanilla Greek yogurt
Directions:
Wash apples, celery, and carrots before dicing and grating. Toss apples with lemon juice. Add celery, carrot, and raisins. Fold yogurt into apple mixture, Cover and chill for at least one hour before serving. Try adding walnuts or pecans for a little extra flavor. Enjoy!
*original recipe by Stella Leone
Makes 6 (½ cup) servings
Ingredients:
1 cup apple, diced
1 teaspoon lemon juice
½ cup celery, diced
½ carrot, grated
½ cup raisins
½ cup non-fat vanilla Greek yogurt
Directions:
Wash apples, celery, and carrots before dicing and grating. Toss apples with lemon juice. Add celery, carrot, and raisins. Fold yogurt into apple mixture, Cover and chill for at least one hour before serving. Try adding walnuts or pecans for a little extra flavor. Enjoy!
*original recipe by Stella Leone
