WEIGHT-CONTROL TIP: GET IN TUNE.

Posted by Alanna Fincke

Do you pay attention to when—and why—you eat? Many people don’t. Instead, we let emotions like sadness, anxiety, and boredom, dictate our eating habits. The result? We overeat or choose unhealthy snacks or junk food to soothe our woes. Today, end the cycle by 'tuning in.' Pay attention to your body and notice what triggers you to eat, and when it's motivated more by habit than hunger. Then, follow the simple tips below to retrain yourself to eat more inline with what your body truly needs.

Three Tips for 'Tuning In'

• Pay attention to your body's signals throughout the day. As mealtime approaches, close your eyes and notice how hungry you are. Eat when you're moderately hungry, not ravenous (when you may overeat).

• Try a healthy, filling side, like the Vegetable Salsa pictured above. During meals, tune in and notice your body again; stop eating when you're moderately full, not overstuffed. Eating slowly helps, since it takes the brain about 20 minutes to register fullness.

• Use the food journal you created last week to help identify your emotional eating triggers. Let the results guide you: Next time you’re stressed, try one of the quick relaxation techniques you’ve learned here to gain control.

Question: When are you most likely to overeat?

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WEIGHT-CONTROL TIP: COOK WITH OLIVE OIL.

Posted by Alanna Fincke

When it comes to controlling your weight, the cooking oil you use is as important as the food you choose to cook. Some oils (like corn, soybean, and most vegetable oils) are high in unhealthy or processed fats. But olive oil isn’t packed with empty calories. Instead, it’s high in heart-healthy monounsaturated fat and oleic acid, giving you more bang for your nutritional buck.

E.V.O.O. or no?

• Extra-virgin olive oil: This type of olive oil (now often referred to as 'EVOO') is the purest and healthiest oil you can buy because it’s highest in monounsaturated fat. Extra-virgin is the oil that results from the first cold pressing of the olives. Because it smokes easily at lower temperatures, it should not be used for cooking. But it’s perfect for drizzling on dishes like our Moroccan Carrot Salad.

• Virgin olive oil: This is also the result of the first pressing of the olives, but it is more acidic and the flavor is less robust. Always choose cold-pressed. Most mass-produced varieties are extracted with chemical solvents. Use for cooking foods at low and medium temperatures.

• Light olive oil: "Light" refers to the oil's color and taste, not its calorie content. It contains the same amount of beneficial monounsaturated fat as regular olive oil. Due to an extremely fine filtration process, it has little of the olive oil taste and fragrance and a higher smoke point, making it a good choice for baking and high-heat cooking. It's usually a combination of refined virgin olive oils.

Read more about Choosing Healthier Oils.

Question: Which oils do you like to use in the kitchen?

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WEIGHT-CONTROL TIP: RETHINK DESSERT.

Posted by Alanna Fincke

Having trouble losing your sweet tooth? It's common to crave dessert at the conclusion of every meal, even though loading up on sugar isn't in your body's best interest. That’s because you can get accustomed to enjoying sweets as your final course and in turn train your mind to think that you "must" have it. However, sugary foods can overwhelm your taste buds and dull your senses, making it harder to discern what your body really wants.

Instead, wait 20 minutes after eating to decide whether you really need dessert, and then consider whether a few bites might suffice. Another idea is to rethink your definition of dessert. Start by allowing your palate to experience the healthy side of sweet, like a bowl of ripe, succulent berries, either plain or in a Four Berry Salad. Rich in disease-fighting antioxidants, blackberries, blueberries, raspberries, and strawberries rank among some of the healthiest fruits–and are a tasty, good-for-you alternative to cakes, cookies, and candy.

Learn more about these sweet power fruits
Health Benefits of Berries

Tips to redefine after-dinner treats
Break Bad Eating Habits

Question: What are your favorite types of berries?

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WEIGHT-CONTROL TIP: KEEP TRACK OF WHAT YOU EAT.

Posted by Alanna Fincke

Watching your weight isn’t just a matter of choosing healthy foods. Keeping track of what you eat is also important. In fact, writing is a powerful tool when it comes to healthy eating and shedding pounds. Putting pen to paper helps break the momentum during a rush to the pretzel jar, and studies show that writing down what you eat can help you lose weight and keep it off.

Today, why not start a food log? A simple list of when and what you eat (jotted onto a napkin if necessary), food logs act as monitoring tools that keep you aware of what you're taking in. In one study, people lost far more weight during the two weeks they kept food logs most consistently compared with the two weeks in which they were least consistent. In another study, the only participants to lose weight during the diet-treacherous holiday season were those diligent with their food logs. It’s also a good idea to write down how you feel (both emotionally and physically) when you eat. It doesn't have to be a long or elaborate entry, just a few words—perhaps "angry and tired" or "anxious about work" scrawled next to the less-than-ideal snack choice consisting of a bag of cheesy chips and leftover tuna casserole. Doing so can help you keep track of how your feelings trigger eating. So grab a pen, and get writing. When you’re done, fix a light, healthy meal, like Butterhead Lettuce and Spring Vegetable Salad.

Learn more and download a food journal here:
Diet Trick: Keep a Food Journal

Question: How do your emotions seem to affect your eating habits?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEIGHT-CONTROL TIP: EAT MORE (GOOD) FAT.

Posted by Alanna Fincke

 

According to some diets, fat is a no-no. But that’s not the whole story. Yes, fat is high in calories, but a truly healthy diet should always include some fat. It all depends on what type of fat you choose.

In general, you should eat less saturated fat (found in animal foods like meat and full-fat dairy products), which has been shown to increase the risk of cardiovascular disease. Trans fats (in margarine and many processed foods) are also unhealthy, because they promote inflammation in the body, which causes disease and early signs of aging. Instead, opt for more omega-3 fatty acids. These good-for-you fats are found in foods like fish like salmon, sardines, and black cod, flaxseed, and walnuts and have been shown to protect the heart as well as help reduce the risk of dementia and Alzheimer's disease, possibly by reducing inflammation. Aim for two to three servings of oily fish a week, starting tonight with Grilled Salmon with Spicy Honey-Basil Sauce.

Learn more about The Healthy Aging Diet.

Question: What are your favorite types of fish?

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WEIGHT-CONTROL TIP: ADD SOME ZIP TO YOUR MEALS.

Posted by Alanna Fincke

Gingersnaps, ginger ale, gingerbread. If these are the only ways you’ve had ginger, you’re missing out. Not only does ginger’s spicy taste add zing to meals without a lot of extra calories, it’s long been used as a folk remedy for nausea, motion sickness, colds, joint pain, and circulation problems. Scientific research shows that ginger contains potent anti-inflammatory compounds and may even inhibit the growth of colorectal cancer cells. That’s more than enough reason to start incorporating this flavorful root into your cooking. Tonight, why not try it in a zesty side dish like Forbidden Rice, the not-so-forbidden delight pictured above.

Here are some tips for buying and storing gingerroot:

• Choose plump, firm, and not overly fibrous pieces.
• Avoid ginger that has wrinkles or feels light—both signs of over-drying.
• If you're not planning to use the ginger right away, first wrap it in a paper towel, then a brown paper bag. Stored in your vegetable crisper in the refrigerator, it will last up to four weeks, as long as the paper towel stays dry and can absorb moisture from the ginger.
• Gingerroot should be peeled just before cooking; try scraping the root with the edge of a teaspoon, which gets into crevices safely and easily.

Read more about the exotic ingredient:
Power Foods: Fresh Ginger

Question: How do you like to eat ginger?

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WEIGHT-CONTROL TIP: RECONSIDER EGGS.

Posted by Alanna Fincke

Think you can’t enjoy eggs because they’re high in dietary cholesterol? Think again. Research now shows that there’s no relationship between moderate egg consumption (up to an egg a day) and cardiovascular disease among healthy people.

Eggs won't add much to your caloric intake (about 75 calories for an average large one), but they do add nutrients. The yolk contains all the egg's fat (about 5 grams) and cholesterol (about 210 mg), but also ample amounts of vitamins B2 and B12, which promote healthy skin, help create red blood cells, and help control homocysteine levels—an indicator of heart disease and stroke. The yolk also has a small amount of vitamin K, a nutrient that helps support liver and bone health. Its minerals—selenium and choline—protect against cancer-causing free radicals and help brain function, respectively. Egg yolk is also among the few foods that naturally contain vitamin D, which strengthens bones and reduces the risk of multiple sclerosis and diabetes. As for the egg white, it provides about 6 grams of protein in a form the body can digest, absorb, and use efficiently.

If you're eager to get more eggs into your diet, look beyond the breakfast plate and try our easy recipe for Spinach Soup with Egg Strips.

Question: How do you like your eggs? Any twists on the traditional sunny-side up and over-medium varieties?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEIGHT-CONTROL TIP: FIT IN FLAX.

Posted by Alanna Fincke

As you add more fiber to your diet, consider another great source: Flaxseed. This food contains a good balance of soluble and insoluble fiber to help with digestion, cardiovascular health, and weight control. Flax is also one of the richest sources of alpha-linolenic acid, an essential fatty acid in the omega-3 family, which provides anti-inflammatory benefits and helps protect against atherosclerosis, heart disease, and stroke. Plus, flax is an excellent source of lignans, which are phytoestrogens that may help protect you against hormone related cancers, such as breast cancer.

To make flaxseed's health benefits more available to your body, buy the seed whole and process a few tablespoons at a time using a coffee grinder, spice grinder, or a specialized flax grinder. Or buy pre-ground flaxmeal and keep it in the freezer once you open it to reduce the risk of it becoming rancid.
You only need a tablespoon of ground flax a day to reap its rewards, so you can take a here-and-there approach. Add it to your oatmeal or your morning omelet or slip it into your peanut butter sandwich. Or blend it into a smoothie for a tasty snack or breakfast drink. It can even be incorporated into your evening meals like in this Parsley-Flaxseed Pesto.

Question: What ways do you plan to incorporated flax into your diet?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEIGHT-CONTROL TIP: LEARN ABOUT SUGAR SUBSTITUTES.

Posted by Alanna Fincke

You know you should cut back on sugar, but what about those times when you want something sweet? All sugar substitutes are not the same. Some provide trace minerals and other nutrients, sending your blood sugar on a slower, steadier journey—which benefits both your in-the-moment energy level and your long-term health. Yet others are high in calories. Today, get to know the differences between these sweeteners so you can make smart choices.

• Agave Nectar. Derived from a spiky, desert-dwelling succulent plant, agave nectar has 60 calories per tablespoon but is about 33 percent sweeter than sugar—so you can use less. Agave syrup is high in fructose, which raises triglycerides and may increase appetite. Try it out by using it to mix up some Lemonade. (See Zesty Summer Drink recipes link below.) 

• Brown Rice Syrup. When combined with sprouted rice or barley, cooked brown rice yields this sweet liquid that contains about 13 calories per teaspoon and is less sweet than sugar. It contains magnesium, manganese, and zinc, all of which (in controlled amounts) are healthy additions to the diet.

• Erythritol.
 With a clean, cool taste and nearly no calories, erythritol is most commonly the result of breaking down, fermenting, and filtering sugar cane or corn starch. It’s low in calories, but high amounts can cause problems like gas, bloating, and diarrhea.

• Maple Syrup. Contains about 17 calories per teaspoon and is a good source of minerals like manganese and zinc, but can boost blood sugar levels.

• Stevia. This native South American plant is technically a supplement, not a sweetener, according to the FDA. Because it's about 300 times sweeter than sugar, stevia is potent in minute quantities, and it contributes zero calories but can stevia leave a bitter aftertaste.

Learn more about:
Sweet Alternatives to Sugar

Quench Your Sweet Tooth
Zesty Summer Drink Recipes

Question: What do you use instead of sugar to satisfy your sweet tooth?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEIGHT-CONTROL TIP: EAT SEASONALLY.

Posted by Alanna Fincke

When you eat produce that’s in season, you get the health benefits of enjoying fresh, unprocessed vegetables—and you might even save money, too. Today, why not try a spring veggie, like asparagus? Asparagus is low in calories (26 calories per 8 stalks) and high in folate, vitamins A, C, and K, potassium, and selenium, and even has a reputation as an aphrodisiac. Packing all that nutrition into one tasty morsel makes asparagus a true weight-loss power food.

When buying asparagus, choose firm stalks with tightly closed heads. The base should be well hydrated, not dry. Kept in the fridge, asparagus should last several days, but you can use your batch tonight to make Asparagus with Shiitakes, Shallots, and Peas.

Get the nutritional breakdown on this amazing Power Food: Asparagus

Question: What are your favorite seasonal spring vegetables?

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