Easy Food Journaling Printable

Megan Darmody shared with Healthy Lombard that with the holidays approaching, balance and moderation are key. Regardless of which diet or lifestyle you follow, it’s helpful to consider what you’re consuming on a daily basis. How much of what you consume is mindless or on autopilot? Whatever your goal is—tracking what you eat and drink throughout the day helps identify how balanced your diet is.  

If you’re looking to make some shifts in your habits or routines, a daily food journal is one path to a more mindful way of eating. It helps you stay accountable by tracking patterns or gaps in your diet. You simply write down every detail of what you eat in a day, from your morning coffee to that midnight dessert. You can also include water intake or your workout for the day.

 

For an easy daily food journal, download or print the printable by Kitchen Cabinet Kings below. It breaks down every meal and has categories for calories, carbs, sugar to protein. You can hang it on your refrigerator if you work from home or save it to your phone for an easy log on-the-go. Read more

Acid Reflux / GERD – The Ultimate Guide

David Gray had big problems with LPR(Laryngopharyngeal Reflux) sometimes known as silent reflux and pretty much all the symptoms in the book.

The problem for him and many others was getting healthcare assistance that actually helped my problem – so he spent over a month creating a resource that goes in massive depth about everything acid reflux because believe it or not, 15-30% of Americans suffer from some form of acid reflux.

For some, it will be minor only affecting them on rare occasions, whereas for others it could be much more troublesome. Acid reflux is due to acid refluxing up out of the stomach and into the esophagus and even the throat where it shouldn’t be.

If you didn’t already know GERD stands for gastroesophageal reflux disease which is basically the bad form of acid reflux. Typically speaking someone who has more severe acid reflux may be deemed to have GERD.

One of the more common symptoms that affect people with acid reflux is things like heartburn and chest pain but you can also be affected with things like hoarse voice or sore throat which is usually more related to another form of acid reflux called silent reflux which in fact should be treated differently than regular acid reflux and GERD.

I will be covering everything about acid reflux and GERD below – including what causes acid reflux, the symptoms you may have, how to diagnose it and how it can be treated both naturally, medically and even surgically in more extreme cases. Read more

Paleo Diet Meal Plan

Alex from WellnessCaptain.com, a blog about how people can optimize their body, feel great and look better, shared with Healthy Lombard that right now, Paleo is one of the most popular diets worldwide – and for good reason. It’s simple, versatile and it can be adopted by mostly everyone regardless of age or gender. But what are the real benefits of this diet and how can you actually implement it into your lifestyle?

What is the Paleo diet?
To understand the philosophy behind this diet, let’s think of our ancestors: the cavemen. They hunted for meat and ate whatever fruits and vegetables they could gather. Almost every meal they ate was raw and dairy, grains or legumes didn’t exist yet (as farming only appeared 10,000 years ago).

The Paleo diet, or Stone Age diet, claims that people would be much healthier if they returned to the very beginning of humanity and its eating habits. A theory known as discordance hypothesis suggests that we aren’t genetically made to eat processed meals or foods resulted through farming (dairy, grains, and legumes). Recently, more and more studies proved that these foods may contribute to today’s most common physical conditions: diabetes, obesity and heart disease.

Most of the times, a paleo diet should come with an active lifestyle; once again, think of our ancestors who put in plenty of effort to hunt, build shelters and travel. Aside from this reason, practicing sports is particularly important because paleo diets may be high in calories (depending on how you design yours).
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Why is Extra Salt Injected into Meat?

There are two other major reasons the food industry adds salt to food. “The other 2 reasons, however, are entirely commercial and for most foods are the real reason the food industry wants the intake of salt to remain high.” If salt is added to meat, it draws in water, so the weight can be increased by about 20 percent. Since meat is often sold by the pound, that’s 20 percent more profit for very little cost.

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How to Eat Healthy on a Budget

Dr. Pete here from Cool Springs Chiropractic just finished writing a very detailed guide about How to Eat Healthy on a Budget because food can be expensive. He writes that there’s no doubt about that. However, it doesn’t mean that only healthy food is expensive. Surprisingly, junk foods are costlier at most times than healthy options. You may not agree with this if you’ve never taken time to consider healthy options that you can take on a budget. It all boils down to two key things; preparation and decision-making.

You have to prepare to only buy healthy options. You also need to be decisive on what you plan to buy on a budget. This not only saves you money but your health too. The primary source of defense for your body is the food you eat. So, the healthier your options are, the healthier your body is likely to be. Having said that; here are 10 steps to eating healthy on a budget:

Step 1 – Create and Stick to a Healthy Meal Plan

We’ve already mentioned planning as a critical point. To get you started, you need to establish your budget. Out of it, make a grocery list that features healthy food items. Ensure that it’s indicated how much you are willing to spend on every item on your grocery list. You should never visit a store on a budget if you are not decided on what to get.

Though it’s tempting to buy fancy foodstuffs when you visit a store, it’s paramount that you stick to your meal plan. In case you are left with some money after you’ve bought everything on your grocery list, you can buy the fancy stuff. But make sure they are not unhealthy. Read more

3 gluten myths you need to know

Siva Krishnan, MDSpecialty: Family Medicine shared in Edward-Elmhurst Healthy Drive blog that Gluten is seriously misunderstood.

Some people think it makes them fat. Some think it makes them sluggish. The truth is, gluten is not a problem for most people.

Have you heard these myths about gluten?

  • Gluten saps your energy. It’s probably not the gluten that’s slowing you down. When you stop eating white bread and eat fruits and veggies instead, you’ll have more energy. But that boost comes from healthy food, not the lack of gluten.
  • Gluten-free diets can help you lose weight. If you lose weight after removing gluten from your diet, it’s likely because you’re eating healthier, whole food.
  • Gluten is bad for you. Gluten is no worse for you than peanut butter. It’s simply a protein found in wheat, rye, and barley that some people’s bodies cannot tolerate.

There is a small population of people with celiac disease who should go gluten-free.

Celiac disease affects 1 in 100 people worldwide. It’s an autoimmune disorder, so when someone with celiac disease eats gluten, his body ends up attacking and damaging his small intestine. Read more

BRAIN FOODS FOR KIDS

Rise and Shine Newsletter shared that back-to-school season is a good time to think about boosting your kids’ brainpower. But instead of focusing on flashcards and spelling drills, you might want to look at their diet – what your kids eat can impact everything from their energy level to their mood and academic performance. Megan Barna, MS, RD, a dietitian at Children’s National who works closely with the Obesity Institute, has a few tips on brain foods for kids.

Don’t skip breakfast!

Breakfast time is important for many reasons, especially because of the essential nutrients kids need. In fact, eating breakfast has been linked to improved concentration, performance, mood, attendance, and behavior.

“When kids skip breakfast, it’s really hard to make up for all the nutrients they miss,” says Megan.

Here are some tips for healthful breakfasts:

  • Try to eat a balance of whole grains, low-fat dairy, fruit, and protein. Megan recommends peanut butter or eggs as an easy way to incorporate protein into breakfast.
  • Read the cereal labels! Look for whole grains as the first ingredient, with 3 or more grams of fiber in each serving. Each serving should have no more than 12 grams of sugar.
  • Avoid caffeine and energy drinks, especially with young children.

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WHO MAKES TIME FOR SELF-CARE?

Matt Zajechowski from Digital Third Coast shared with Healthy Lombard that September is National Self-Care Awareness month and a time to reflect on the habits and techniques that you have in place to take care of yourself.

Advanced Dermatology recently surveyed 2,000 Americans to learn more about who’s practicing self-care in 2019, as well the top reasons for practicing self-care and the most popular self-care routines.

Highlights include:

  • 84% of respondents consider self-care a necessity rather than an indulgence
  • Men and women spend the same amount of time on self-care per week: 83 minutes
  • 57% of respondents have felt guilty after making more time for self-care
  • Top reasons for practicing self-care (1. To reduce stress 2. To feel more positive 3. To improve mental health)

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