COD Nursing StudenKyle Rogers shares that according to the CDC, healthy eating is all about balance. Eating a healthy diet does not mean that we need to say goodbye to the comfort foods we love; we just may have to make changes to accommodate them. One of the biggest myths of dieting is that eliminating things like fats or carbs is the key to eating healthy. This is an important reason why many people are turned off of the idea of “eating healthy” because they think that it means they cannot eat what they love.

Overdoing it on fats or carbs can have negative effects on the body, but cutting them out altogether can be just as unhealthy. The key to eating healthier is limiting the amounts you eat and controlling the intake of substances such as fats or carbs.

According to Health.com, “A 2004 study of 329 overweight people found that 38% of those who practiced portion control for two years lost 5% or more of body weight, compared with 33% of participants who did not (they gained 5% or more of body weight)”. This statistic shows that eating smaller portions alone can have positive effects on the body and promote better health.

The CDC has some tips for including comfort foods into your eating plan:

1. Eat them less often – If you normally eat these foods every day, a goal would be to cut back to once a week or month.
2. Eat smaller amounts – If your favorite food is high in calories, eating smaller amounts of it could be another strategy
3. Try a lower-calorie version – Using lower-calorie ingredients or preparing food differently may be an option. It is important not to increase portion sizes though!

The point is that eating healthy doesn’t have to be torture. Taking a smart approach to eating starts with the desire to make changes in eating habits. This becomes much easier knowing that eliminating the foods you love isn’t necessary.

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COD Nursing Student Christina Pawlowski shared that fitness fanatics everywhere are currently boasting the powers of matcha!

Matcha means “powdered tea.” Typically, matcha is green tea that comes from components of tea leaves, but when you consume the powder, your body reaps all of the benefits rather than only a portion from steeped green tea. Usually, the powder is mixed with hot water and consumed. However, as it grows in popularity and health benefits are uncovered, people are coming up with more unique ways to consume it. In this post, we will scratch the surface of what matcha can do for you and your health, as well as suggest ways to add matcha to your daily diet!

1. Matcha is high in antioxidants.

Antioxidants are substances that delay or prevent cell damage. According to the U.S. National Library of Medicine, they are the body’s defense agents against chronic illness and disease. They are found in fruits and vegetables, and are also available in supplements. The antioxidants found in matcha are called polyphenols, which help protect against heart disease, help regulate blood sugar, and reduce blood pressure. Information obtained from MatchaSource.com, explained that one cup of matcha green tea contains as many antioxidants as 10 cups of steeped green tea, has boasts almost 17 times more antioxidants than blueberries, and 125 times more antioxidants than spinach! For this reason, matcha has become the “biggest bang for your buck” in terms of replenishing your body’s defense agents.

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Hello Healthy (from My Fitness Pal) posted this easy and delicious alternative to rice.  (Photo is from their article):

Ingredients

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Jenny Craig shared that to lose weight, the answers seem pretty simple: You should eat fewer calories than you expend. However, some foods are more helpful than others in this department to help you feel full on fewer calories.

Calorie Density and You

Even though it may sound like a science experiment, the main factors around calorie density and weight loss are not complicated — and they can make all the difference when it comes to your diet plan. The easiest way to explain it? Calorie density is the correlation between calories to the actual weight of food (this is also why carbs, fat and protein are measured in grams).

Foods that are high in calorie density may not benefit a successful meal plan for weight management, according to the Centers for Disease Control and Prevention. These foods are typically high in calories relative to their weight or volume, such as cookies and crackers and fatty foods like butter and bacon. Foods that have low calorie density include fruits, vegetables, lean meats such as roasted skinless turkey breast and fat-free yogurt.

Eat More and Lose Weight?

Eating more of the low calorie dense foods — think fruits and vegetables — may help people feel fuller longer. Eating these types of foods can potentially give you the satisfaction you need from a diet without all the calories!

How, you ask? The large amounts of water and fiber in these foods increase their volume — and this is why fruits and veggies should be essential parts of any diet, and especially if you are trying to track calories. The more fiber and water you add to a diet, the more likely you are to manage cravings.

Eating low calorie dense foods may help you feel full throughout the day, so why not try it? You can manage your weight and feel much healthier in the process!

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COD Nursing Student Laura Ramirez shares that for many couples, finding out they are pregnant can be a source of joy and excitement. Nutrition is an important aspect before, during and after pregnancy and for many mothers-to-be following a particular diet can pose many questions. A vegetarian diet has been shown to help lower the risks for certain conditions including hypertension, heart attacks, high cholesterol, osteoporosis and diabetes. However, many vegetarian women feel doubt and fear about following their diet during pregnancy because of comments from non-vegetarian friends or family members, and many worry that it will affect the development of the fetus. Following a vegetarian diet during pregnancy should not pose any risks to the mother or the fetus, as long as she discusses it with her health care provider. Pregnant women who are vegetarians should also seek advice from a registered dietitian as they might need supplements during pregnancy to ensure the well-being of the baby. It’s important for the pregnant mother to maintain a well-balanced diet during the months ahead. Here are some ways to do this:

• Variety of fruits and vegetables: all types of fruits are important since they contain nutrients like Vitamin A and C, which are necessary for the development of the fetus. A variety of fresh, canned (no added sugar), or frozen vegetables helps the woman meet her need for iron-especially leafy green vegetables!
• Whole grains: foods like brown rice and enriched whole grain breads and pastas contain iron, folic acid, and dietary fiber which are essential during pregnancy.
• Lean protein: many people obtain this from foods such as poultry and fish; however, vegetarian mothers can obtain it from other sources including eggs, legumes (beans, lentils and peas), nuts and soy products
• Sources of calcium are found in low-fat or fat-free dairy products: non-dairy fortified products (almond milk, soy milk, etc.), tofu, milk, cheese, and yogurts.
• Healthy fats: these can be obtained from vegetable oils such as canola and olive oil. Flax seeds are also a source of omega-3 fats, although women might need to add supplements to their diets.

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