 March is National Nutrition Month and this year the theme is “Bite into a Healthy Lifestyle”. The truth is, “diets” will come and go and with them weight goes up and down. Typical diets are very restrictive and may exclude favorite foods or even whole food groups. Restricting foods and following a strict diet sets you up for failure. When we tell ourselves we cannot have something we want it even more. Instead of eating just one piece of candy we eat the whole box. This comes with feelings of guilt and negative thoughts, which starts a vicious cycle of dieting, bingeing and guilt.
This month I would like to inspire you to bite into a healthy lifestyle instead of spending more money on the newest “diet”. Build a better relationship with food and learn to become mindful of what you are putting into your mouth.
Happy National Nutrition Month!
- Allison
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| The Art of Mindful Eating |
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Mindful eating is practicing awareness. Being aware of what you eat, why you eat and when you eat is the key to staying mindful. Mindful eating is a lifestyle, not a diet. When you start to eat for your health it is easier to stick to healthy eating habits. Working with a registered dietitian can help you learn how to transform your eating habits and behavior from a "diet" mentality to a more mindful approach to health and weight management.
Start with the tips below to begin eating mindfully:
Build a better relationship with food. Learn to enjoy food and be mindful while doing it. Instead of just eating an apple, think about where the apple came from, the people who grew it, the way it tastes and the nourishment it is providing to your body.
Listen to your hunger cues. Ask yourself are you really hungry? You may find that you are eating because you are bored, stressed, anxious, or sad. Whatever the reason, find out what’s “eating” you? Understanding your triggers for emotional eating is the first step in changing behaviors. If you tend to eat when you’re stressed, find an activity to do to combat the stress rather than eating for comfort. Call a friend to vent, take a walk, listen to music, do a yoga video, etc. Have an action plan in place so you are not tempted to reach for food when you are not physically hungry.
Avoid distractions. Try to avoid distractions such as watching TV, reading or driving while eating. When you eat without distractions you are fully aware, in the moment and can focus on how it tastes, how it feels in your mouth, how your body responds to it, etc. Without distractions, you can pay closer attention to your satiety cues and know when you’ve had enough versus mindlessly eating through a bag of potato chips during your favorite TV show.
Take time during and after meals. To avoid eating meals too fast, try putting your fork down in between bites and chewing food thoroughly. Slowing down during meal time will allow your body to know when it is full. Have a planned activity right after you finish a meal.
Mindful eating takes practice to achieve. Remember to eat for your health, savor and enjoy your food. With time mindful eating will become a way of life. Diets are temporary and so are the results, but a lifestyle change will have the most beneficial impact on your health and well-being. |
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Cream-less Cauliflower Butternut Squash Soup
Recipe Courtesy of Meal Makeover Moms
Makes 6 Servings
- 1 leek, white and light green part only, cut into ½-inch-thick rounds
- 1 small head cauliflower, trimmed, cored, and cut into 1-inch florets
- 8 ounces peeled butternut squash, cut into ½-inch dice
- 3 tablespoons extra virgin olive oil, divided
- 2 teaspoons chopped fresh rosemary
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 clove garlic, minced
- One 32-ounce carton all-natural vegetable broth
- 1/2 cup 1% low-fat milk
- Optional garnish: Shredded, reduced-fat Cheddar cheese, toasted pumpkin seeds
- Preheat the oven to 425°F.
- Break the leek rounds apart into little rings, place in a bowl of cold water, and swoosh around to remove any dirt trapped between the layers. Drain well in a colander.
- Place the leeks, cauliflower florets, squash, 2 tablespoons of the oil, rosemary, salt, and pepper in a large bowl and toss to coat evenly with the oil. Transfer to a large rimmed baking sheet. Bake until the vegetables are golden and the leek rings become crispy, 25 to 30 minutes. Stir well every 10 minutes to ensure even baking.
- Heat the remaining 1 tablespoon of oil in a large Dutch oven or saucepan over low heat. Add the garlic and cook, stirring frequently, until golden, 30 to 60 seconds. Stir in the cooked vegetables and the broth. Cover, raise the heat to high, and bring to a low boil. Simmer for 5 minutes. Remove from heat, stir in the milk, and let cool slightly.
- Transfer to a blender and puree in batches until very smooth and creamy. You could also use an immersion blender to puree the soup. Season with salt and pepper to taste and serve with optional toppings.
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Quote of the Month:
"When walking, walk. When eating, eat."
- Rashaski Zen Proverb
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About Allison |
Allison Topilow, MS, RD, CEDRD, CDN, is a private practice nutritionist in New York City and New Jersey. In her private practice, Eat and Be Well, Allison specializes in eating disorders, weight management, pre/postnatal nutrition, family nutrition, and general wellness. She also counsels individuals seeking guidance for cardiovascular health, vegetarian nutrition, sports nutrition, diabetes, meal planning and disease prevention. Allison emphasizes making realistic lifestyle changes and will focus on healthful eating patterns, physical activity and behavior modification. Using a non-diet approach, she will help you to eat mindfully and intuitively. Allison will work with you in a nonjudgmental environment to learn how to listen to your physical hunger and fullness and develop a more healthful relationship with food.
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| Contact |
| 152 Madison Avenue (at 32nd Street), 10th Floor, Suite 1000, New York, NY 10016 |
| 124 St. Paul Street, Westfield, NJ 07090,
Tel: 917.685.8791 |
| allison@eatandbewell.com | www.eatandbewell.com |
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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