Tag Archives: nutrition

Strategies for summer struggles!

 I want you to know that I struggle too. I have reached some of my health goals but I have to continue to take these little steps to health.

I am still climbing the Mountain of Health and Well-being.

Writing this blog helps me stay accountable.  I find the summer especially hard because there is less routine and summer equals fun food!

Here’s how I stay on track and some strategies that work for me.

Veggies and hummus are a part of most of my lunches. I fill half my plate with the veggies first.

Then my plate looks really full when I add anything else.

Here’s a picture of what I might have for lunch.  I would add some crackers and cheese.

 

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When we have hamburgers I use a smaller bun or I cut the burger in half.

I spread salad dressing on the wrap before I assemble it so there is taste in each bite and I use much less. I fill my wrap with mostly vegetables and added white chicken meat.

If we have potato chips I include them as part of dinner. I don’t buy salt and vinegar ones, as those are my favorite and too hard to resist. A small portion of potato chips, a nice sandwich and fresh raw veggies is a fun supper on a super hot day.

We have cubed watermelon available or popsicles for dessert.

A small hand dipped ice cream cone is a treat we enjoy, just not every day. When we have them at home I can control the portion. Licking an ice cream cone slows down the eating process and every lick tastes so good!

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One of my best strategies is to not have foods that tempt me in my home. Then I won’t hear them calling: “Oh Dixie….this is the big container of delicious mixed nuts and candy calling you. Stop by for a yummy treat. You deserve it.” Can you relate?

My husband Don deserves a shout out because he is very supportive. He doesn’t like rich desserts and I’m so glad, because I would make them all the time.

He appreciates that we eat healthy.

When I do occasionally overeat at a meal – yes, I still overeat – my temptation is desserts.

I make sure the next meal is healthy and a little lower in calories.

I also try to make sure I get some exercise that day.

Every little step does make a difference!

Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Keep taking little steps to be healthy. Use some of these strategies.  They work.  Every little step makes a difference.

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Rest much, talk often, and laugh regularly. Summer is too short!

13 healthy yummy foods to eat!

What can I eat today? Yummy food is one of the blessings of my life.

I won’t live a life of deprivation!

I want to eat delicious food that’s good for me too.

Here’s my list of healthy yummy food that I’ve researched and found to be some of the best!

Nothing is too weird and everything can be found in a regular grocery store.

Lifestyle changes work because we are focusing on what we can have!

Here’s your

healthy grocery list

 

Almonds are high in protein and healthy fat. This is my go-to snack for protein. I have this with an apple. Serving-23 almonds

Apples contain lots of fiber and have antioxidant and anti-inflammatory properties. Serving-1 small My favorite are Royal Gala as they are sweeter and have a great texture.

Bananas have high levels of potassium which helps blood pressure levels and they are high in fiber. A banana added to my peanut butter toast is delicious and keeps me full longer. Serving-1 small

Beans are good for your heart as they have lots of soluble fiber, which can reduce cholesterol. I’ve discovered hummus, which is made from chick peas, which are also known as garbanzo beans! I like the roasted red pepper flavor and I have it as a dip with fresh vegetables. Serving-¾ of a cup

Blueberries, the super fruit that has the most antioxidants, which help the body guard against heart disease, cancer and memory loss. Frozen blueberries are part of my yogurt parfait almost everyday either for breakfast or as a dessert. Serving-½ cup

Broccoli, consider it the number 1 cancer fighter. I like it raw with hummus, or cooked. Serving-½ cup

Greek yogurt is a great source of bone building calcium and lots of protein. It contains beneficial bacteria, which inhibit the growth of harmful bacteria. My favorite is the sweetened coconut flavor. When I have this with blueberries for breakfast I’m satisfied for a long time. Serving-¾ cup of low fat

Kale, another great cancer fighter. It is also full of fiber and Vitamin K and antioxidants. I like it as a salad with a sweeter poppy seed dressing. Serving-1 cup fresh or cooked

Oatmeal continues to be a healthy choice. It is high in a special fiber called beta-glucan, which helps to lower levels of bad LDL cholesterol. It is a whole grain. I make it into granola and add a small portion to other cereal or my yogurt parfait. Serving-¾ cup cooked

Quinoa is now considered the new super food. It is packed with protein and fiber as well as many vitamins and minerals. I’ve tried it in salads but I think I like it hot better as an alternative to rice. I add some chicken stock for flavor. Serving-1 cup cooked

Salmon remains as one of the healthiest fish to eat. It is rich in Vitamin D and omega-3 fatty acids, which protect the heart, and the brain. My husband loves salmon so we have this once a week. Usually I bake it in the oven and drizzle with maple syrup. Serving-3 ounces

Spinach is chock full of nutrients, iron, calcium and Vitamin A. As well as folate, which helps the body form red blood cells. I don’t like it cooked at all, but in a salad or on a sandwich I love it. Serving-1 cup fresh or ½ cooked

Tuna is high in protein, vitamin B and omega-3 fatty acids. Tuna salad made with low fat mayo is a great protein boost for my lunch. Serving-3 ounces fresh or canned

TODAY’S little STEP: Add these foods to your grocery list. Then just like me you can enjoy yummy food and reap the health benefits.

Every mountain is climbed one little step at a time!  Keep taking those little steps!

“And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

 

WHAT IS THE MAGIC INGREDIENT MOST OF US ARE MISSING IN OUR DIET?

Want to feel full for longer? Want to decrease belly fat and lose some weight? Want to lower your cholesterol and blood sugar levels?

It’s not a magic pill…it’s fiber!

Most us don’t eat enough fiber to experience these wonderful benefits.

But after reading this post you will know just what to do.

First off you need to know that there are 2 kinds of fiber,

insoluble and soluble and you need both!

Insoluble fiber does not dissolve in water. It isn’t absorbed into the blood stream or broken down by the gut.

It is the tough matter found in fruit and vegetables, especially the skin and stalks.

It’s also found in whole grains, nuts and seeds.

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Insoluble fiber helps promote regularity by adding bulk.

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It helps to keep your digestive system healthy.

Soluble fiber absorbs water and forms a gel like substance in the digestive tract.

It binds to substances like cholesterol and sugar slowing down their absorption into the blood stream.

Soluble fiber can also help you feel fuller for longer. That’s always a good thing!

One study showed that for each additional 10 grams of daily soluble fiber eaten, participants had a 4% decrease of belly fat over a five-year period.

It is found in peas, beans, oats, pears, apples and oranges.

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So how much do we need? Women need 25 grams and men need 35 grams per day.

To help you decide which foods have the most fiber a great idea is to think that the more natural and unprocessed the food, the higher it is in fiber.

There is no fiber in meat, dairy, or sugar.

Many foods have had the fiber removed like white bread, white rice and pastries. Try not to include these foods in your daily choices.

If you are like me, foods high in fiber don’t sound very inviting I always think of prunes and bran flakes.

But I learned some delicious foods that I normally eat are high in fiber. Bonus!

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Here’s a delicious high fiber food list to include in our choices.

Navy beans 1 cup=19 gr.

Green peas 1 cup=14 gr.

Bran cereal 1/2 cup=10 gr.

Raspberries 1 cup=8 gr.

Blackberries 1 cup=8 gr.

Flax seeds 1 ounce=8 gr.

Squash 1cup=7 gr.

Barley 1 cup=6 gr.

Pear 1=6 gr.

Broccoli 1 cup=5 gr.

Cauliflower 1 cup=5gr.

Cabbage 1 cup=4 gr.

Apple 1=4 gr.

Oatmeal 1/2 cup=4 gr.

Orange 1=4 gr.

Popcorn 3 cups=3 gr.

Read the labels of prepackaged granola bars, breads and crackers and choose those with higher fiber.

Most of us can include some of these foods in our meals and snacks easily.

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Be sure to increase your fiber foods slowly so you can give your body time to adjust.

Drinking extra water is vital to help the fiber move through your system without those embarrassing symptoms of gas and bloating.

TODAY’S little STEP: Add 5 grams of fiber over 3 to 5 days. Once your system has adjusted add 5 more. It may take 5 weeks to eventually eat 25 grams of fiber per day.

Every little step makes a difference!

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Comments from you make my day!

Not sure what happened with last week’s post.  It was on the website but I don’t think it went out as an email.  Sometimes technology and I fight.  Last week it won! Hopefully today’s will work! Praying!

Sights used as research.

http://www.health.com/nutrition/types-of-fiber

 http://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm

 

Delightful pina colada yogurt, too yummy to be healthy?

Pina Colada parfait! Try this delightful combination for breakfast or as dessert. As an added bonus there are 9 grams of protein, which helps us feel full longer. Most women need to eat more protein. Here’s the recipe with step-by-step directions and pictures too!

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Ingredients:

1 cup of frozen pineapple chunks

2 teaspoons of flaked coconut (1 tsp. for garnish)

1 container of coconut flavored Greek yogurt (I like Wal-Mart’s Great Value brand best)

 

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I like to use my mini food processor for this recipe. It’s great for the small quantity.

Place pineapple in processor.

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Add yogurt and 1 teaspoon of coconut.

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Process on high until the pineapple is cut and mixed into the yogurt. Sometimes I thaw the pineapple slightly so that it cuts easier.

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Then place the mixture in a chilled parfait glass.

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Top with the remaining teaspoon of coconut and 1 small piece of pineapple as a beautiful garnish.

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This can be eaten right away or placed in the freezer for ½ an hour.

This is a delicious breakfast on a hot summer morning or a delightful healthy dessert.

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I ate this one as part of my lunch!

Here’s the nutrition breakdown.

Calories 243

Fat         2.5

Sodium   46.6

Carbs.    47

Fiber       1.3

Sugars    44

Protein   9.3

 

TODAY’S little STEP: Try this recipe for breakfast or dessert!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

 

 

 

Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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