1. Get More Sleep To Balance Your Cravings & Appetite
We don’t get enough sleep! This comes as no surprise, as our family activities, work obligations, and on-the-go lifestyles pack our days until finally we end our night with a few hours of shut eye. Today, Americans sleep 1-2 hours less than we did years ago. How much sleep do adults need? Although the amount of sleep needed varies for each person and age group, most adults need 7-9 hours per night, with at least 6 hours to properly function. What does this have to do with nutrition? Studies show that weight gain and overeating may be caused by lack of sleep. Your body’s hormones respond differently when you lack the proper rest. These metabolic changes will affect you throughout the day. Researchers have found that those who sleep less have elevated ghrelin levels and reduced leptin levels. Leptin, released by your fat cells, tells your brain to stop eating. Ghrelin, produced in your stomach, tells your brain to keep eating! These hormone differences are likely to cause overeating and increased appetite. Bottom line: Get more sleep! If you’re feeling hungry and drowsy during the day, reach for a fiber-rich snack or a combination of whole grains and protein. You’ll feel more satisfied than if you had reached for that chocolate chip bar; you also won’t go back for a second or third serving.
2. Eat More Whole Grains
Do you love Carbs? It’s OKAY to eat breads, pastas, and wraps especially when they are packed with whole grains! Most American’s aren’t getting the recommended amount of at least 3 servings of whole grains per day! Try the new 100 calorie sandwich thins or an open face sandwich for lunch! Fill up on these healthy whole grains while cutting down on calories and reaching your “whole grain goal’ for the day.
3. Flavor Meals with Spices
Spice up your meals with seasonings instead of added fats and oils. The 2010 Dietary Guidelines emphasizes replacing saturated fats in your diet with healthier mono and poly unsaturated fats found in nuts and avocado. Try creating flavor with a variety of spices that can positively affect your health. For example, curcumin, found in turmeric and curry powder, is a good antioxidant, anti-inflammatory agent, and has anticancer potential. This spice brightens up stews and sauces for an extra kick of flavor. A favorite of mine, ginger, also has been shown to have these same health benefits. Add ginger to tea, stir-fries, and homemade vinaigrettes. Cinnamon is also known for its antioxidant properties and has been shown to improve blood glucose levels and reduce cholesterol levels. Sprinkle cinnamon on your coffee or onto a whole grain waffle to jumpstart your morning.
4. Eat with Color: The Best of Spring
Follow the March’s National Nutrition theme and eat with color! Make sure half of your plate is full of vegetables. Pick the fruits and vegetables in season in order to get the most nutrients out of your food!
a. Strawberries- 1 cup offers 3.5 grams of fiber & meets 100% of your daily Vitamin C needs
b. Asparagus- great source of iron, B vitamins, & Vitamin C
c. Sweet Cherries- low calorie, high in phytochemicals
d. Peas- low in fat, high in fiber. Green peas are a great source of Zinc and B vitamins while snow peas are packed with Vitamin C.
5. Spring Clean Your Workout
Spring is the perfect season to start up a new exercise routine, get outside, feel the sunshine, and get moving! Decide what changes you’d like to make and set some goals! Find a workout buddy to keep you motivated. Try walking in a new neighborhood or park, hit the tennis court, or try a new class at the gym for some added excitement to you dull workout routine. Studies show that your body stops responding unless you continually work your muscles in different ways.
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