Put Your Best Fork Forward with National Nutrition Month!2

National Nutrition Month


It’s time to “Put Your Best Fork Forward” to celebrate National Nutrition Month! Every March is a reminder to commit to healthy eating and physical activity.
Tips to Try –
  • What can you do to change or improve your habits? Small changes add up over time. Change one habit at a time for long-lasting results.
  • Would you like to lose weight? It’s not a diet. It’s a lifestyle. For motivation, check out Day 1 Motivation, Motivation, Motivation in The Food Is My Friend Diet.
  • Would you like to include more fruits and vegetables in your diet? Add a fruit with breakfast. Add more veggies to a sandwich at lunch. Eat a fruit for an afternoon snack. Make half the plate a big salad for dinner.
  • Would you like to be more active? What do you like to do? Walk? Go to the gym? Jog by yourself? Join a running group? Clean house? Dance? There’s something for everyone.

It’s All About Prevention –

A healthy lifestyle prevents health problems before they start. Who wants to take a lot of medications or spend time in the hospital?
More Tips –
Do you spend a lot of money on coffee drinks and snacks? Go grocery shopping on the weekend to buy healthy snacks, such as popcorn, bags of nuts, string cheese, yogurt or fruit.
Try cooking more at home. Begin with a meal plan for the week. When you have a plan, you will be less tempted to grab something quick on your way home from work. Besides, eating at restaurants can load on the calories, as well as extra amounts of sodium to your meals.
It’s Your Live –
Your goal is to create a create a healthy lifestyle that you are willing to do over your lifetime.   For science-based experts that you can trust, find a registered dietitian nutritionist in your area. Check out www.eatright.org and be the best that you can be.

Happy Valentine’s Day!

Happy Valentine’s Day
Roses are red;
Violets are blue.
Sugar is sweet;
Watch how much you eat.
When I think of Valentine’s Day, I think of chocolate. Maybe because I am a fan of it. As a professional loser, a person who helps people lose weight, I say that no foods should be excluded from the diet.
For many people, when you tell them that they can’t eat chocolate or pizza or pasta, it’s all they want. And feeling deprived often leads to overeating, even bingeing. This leads to frustration and a reason to quit a “diet”.
So how much is just right?  – Not too little and not too much.
The new USDA Dietary Guidelines take out the guesswork. They recommend limiting calories from added sugars to 10% of the total calories. The average person consumes 2,000 calories a day. Therefore, a sugary treat of 200 calories is reasonable. It’s enough to be satisfying. The festive mini cupcake in the picture is about 200 calories. Let’s just say, the picture below is sugar on steroids.

Limit calories from Added Sugars to 200 calories a day

Tip: If a serving of food contains 5 grams of “added sugars”, multiply 5×4. There are 20 calories from sugar.
It‘s very easy to eat too much, especially when there’s lots of temptations on holidays. For help, check out Day 22 – Rethinking Special Occasions in The Food Is My Friend Diet.

Healthy New Year!

Happy New Year
Is January your favorite month? The start of a new year is always a great time forget the past and to begin fresh.
Remember what it was like to embark on a new relationship? There’s so much potential to build a long and happy future with the person you love.
If your “fresh start” is to lose weight, follow this tips!
  • To meet your weight loss goals, act like you are building a positive and trustworthy relationship with another person. Become your best friend. Allow yourself to love and comfort yourself as well as having the willpower to set limits and say no.
  • Set goals. Life is a process. Don’t expect to lose 10 pounds in a week and keep it off. Set reasonable goals. Perhaps decide to completely give up sweets. For many people, it’s all or nothing. This one change will allow you to save a lot of calories and begin your weight loss journey. 
  • No excuses. Just do it. Walk a mile a day. You don’t have to be perfect. If it’s cold and rainy, get back on track as soon as possible. The more calories that you burn, the quicker you will lose weight.

Change is necessary. Otherwise, everything will stay the same. Right? Things will be different but also better.
Best of luck to make it happen. You got this!

Have the Happiest, Healthiest New Year yet!

How to Stay Healthy on the Campaign Trail

Hit the Campaign Trail Without Gaining Weight

For presidential candidates, zigzagging across the country month after month can be mentally, physically and emotionally draining. The last thing candidates need is to gain weight and increase the risk of heart disease, diabetes and cancer after the election.
Getting votes is a priority but preventing health problems should be a concern. Here are five helpful tips for candidates who want to look and feel their best and have loads of energy to bring in the votes.
1)      Avoid gaining weight, because it’s much harder to lose weight than to gain it. Who could resist the juicy, slow-cooked barbecue ribs in Memphis? Or a 12-layer dark chocolate cake in Seattle? It seems like there’s some type of deep-fried food offered in every city. Unfortunately, an extra 100 calories a day will add ten pounds in a year! Once the weight is gained, most people don’t lose it. Older adults need to eat less just to maintain their weight. To be consistent, bring along a small bathroom scale and weigh in 2-3 times a week. Steps should be taken immediately if extra weight starts creeping up.
2)      Stick to a routine with similar amounts of calories per meal. As an example, choose oatmeal, fruit and nuts for breakfast; a salad with some type of protein for lunch; dinner can include a small amount of protein and carbohydrate and fill half the plate with fruits and/or vegetables. Limit fried foods, creamy sauces or decedent desserts for a special splurge. When eating at restaurants, it’s common to consume too much sodium and saturated fat. Find ways to fill up on fruits and veggies!
3)      Watch the calories from alcohol. After a stressful day of speaking, relaxing with a few cocktails can quickly and easily add excess weight. To reduce the risk of cancer, moderation for women is no more than one drink a day and no more than two drinks a day for men. Keep in mind, alcohol is metabolized straight to fat.
4)      Balance a hectic schedule with exercise.It’s important to make time for exercise, which also helps reduce excess weight. If walking around town or working out in the hotel gym is not realistic, bring along resistance bands for strength training and a jump rope for cardio. A few stretches can be invigorating. Physical activity relieves stress, anxiety and improves sleep. There are no excuses for not exercising. Make physical activity part of the daily routine.
5)      Steer clear of emotional eating. “Sticks and stones may break my bones, but names will never hurt me.” Ha! Human hearts are not carved out of stone. Day after day of hurtful verbal assaults will inevitably take its toll on emotional well-being. It’s important to remember that food may be an escape but doesn’t solve problems. To avoid emotional eating, keep it REAL:
·         Recognizeemotions and the triggers. “When I am exhausted, eating toasted sourdough bread with butter is comforting.”
·         Expressemotions. “When people insult me and call me names, I feel angry.”
·         Accept the emotions. Accepting and acknowledging emotions relieves the pressure. “I am stressed and that’s okay. I can deal with this.”
·         Loveyourself. Tell yourself what you want to hear. “I am a good person and doing a great job.”
Not many people can eat or drink whatever they want without accumulating unwanted weight. To prevent the extra bites from adding up, hit the campaign trail with moderation and a little discipline. The real winning candidate not only beats the opposition but also stays healthy.

Do You Have a Healthy Heart?

Veggie Healthy Heart

Are you taking care of your heart, so that your heart can take care of you?

Enjoy the benefits with a handful of healthy habits:

  • Control Blood Pressure 120/80 – Limit sodium to less than 2,300 mg a day
  • Maintain Normal Cholesterol Levels – Decrease saturated fat and increase soluble fiber
  • Be Physically Active Every Day – Your heart is a muscle. Keep it strong.
  • Eat Healthfully  – Enjoy plenty of fruits, vegetables, healthy fats and whole grains.
  • Take Medications – If needed, drugs save lives.
  • Limit Alcohol and Don’t Smoke
  • Maintain a Healthy Weight

Will You Follow the New Dietary Guidelines for Americans?

Dietary Guidelines for Americans 2015-2020

What do you eat? Or better yet, what should you eat? If you are confused, the USDA and the HHS make it a lot easier. Every five years since 1980, they update and release the Dietary Guidelines for Americans. The guidelines are based on the latest science to provide information on a nutritious diet.

It all started in 1862, when the USDA was established. They started making dietary recommendations in 1894. This was even before the first vitamin, thiamin was discovered in 1911. In 1916, the USDA printed its first food guide. The first food guide had five groups, which included (1) milk and meat, (2) cereals, (3) vegetables and fruit, (4) fats and fatty foods, and (5) sugars and sugary foods. Sound familiar? Over the years, new food guides have been released, as nutrition research expanded. For more history on America’s nutrition policies and programs, read Day 3 What’s a Person to Eat? in The Food Is My Friend Diet.

On January 7th, the 2015-2020 Dietary Guidelines for Americans were released. These guidelines have the potential for creating great change. Three-fourths of our diets are low in fruits, vegetables, dairy and oils, and more than half of the population meets or exceeds the amount of total grains and protein. By the way, most Americans are also consuming too much added sugars, saturated fats, sodium and calories. The latest guidelines are similar to the 2010 guidelines with some changes.

How Sweet It Is

There is a new recommendation to limit added sugars to less than 10% of calories. It’s not natural sugars from fruits or milk. It’s added sugars from all the good stuff – cakes, cookies, candy, pies, regular soda, energy drinks, syrup and ice cream. Right now, the consumption of added sugars is 13% for adults and 15-17% for children.

What does it mean to limit added sugars to less than 10%? The average person consumes 2,000 calories a day. So 10% of 2,000 calories is 200 calories or 50 grams of sugar. Here are some examples of the amounts of sugar in foods:

  • Some 20-fluid-ounce bottles of regular soda have almost 88 grams (22 teaspoons) of sugar
  • A king-size chocolate candy bar can have more than 56 grams (14 teaspoons) of sugar
  • A cup of fruited yogurt can have almost 44 grams (11 teaspoons) of sugar
  • One tablespoon of jam has almost 10 grams (2.5 teaspoons) of sugar

Calories from sugar can add up quickly. On a lighter note, the more active you are, the more added sugars you can consume.

10% is a deal. The American Heart Association recommends no more than 100 calories (6 teaspoons) of sugar for women and no more than 150 calories (9 teaspoons) of sugar for men. According to research, consuming 17-21% of calories from sugar showed a 38% higher risk of dying from heart disease compared to consuming 8% of calories from sugar.

Cholesterol is Not Your Enemy

The recommendation to limit dietary cholesterol to 300 mg a day was eliminated. It’s interesting that other countries have followed America’s research to not limit dietary cholesterol for years. However, watching cholesterol is prudent, because foods high in cholesterol may be high in saturated fat. Continue to limit saturated fat to less than 10% of calories.

Eat More Fish

The meal pattern for vegetarians and vegans was included in the 2010 guidelines. The new guidelines added the meal pattern for the Mediterranean-Style diet. It features less dairy and more fish. Most Americans do not eat enough fish.

Green Light on Caffeine

Moderate coffee consumption up to three to five 8-oz cups a day or 400 mg of caffeine a day is okay and does not increase the risk of disease. Be aware that some coffee beverages are loaded with extra calories from added sugars and saturated fat.

Do You Follow the Dietary Guidelines?

If you don’t follow the guidelines, you are not alone. Only around 2% of Americans follow them. We could do better. The purpose of the guidelines is disease prevention. If more people followed a healthy diet, obesity rates would decline and diabetes expenses would decrease.

If you are part of the 98% of Americans, who don’t follow the guidelines, think about how to include fruits, vegetables, whole grains, fat-free or low-fat dairy, oils, lean protein foods into your diet every day, while eating less added sugars, sodium, saturated fat and calories. And don’t forget to limit alcohol and increase physical activity. For details, go to ChooseMyPlate.gov. It’s important to point out that there is not one single healthy diet. The 2015-2020 Dietary Guidelines for Americans offer choices to fit into personalized lifestyles. There is something for everyone.

Stress Can Lead to Emotional Eating During the Holidays

You can’t see it or taste it, but stress is everywhere. It may be especially abundant during the holidays. Don’t let stress ruin your fun!

Physical activity is a great but simple stress buster. Why not! It makes you feel better, and it also burns calories.

Day 28 Stressed? Wanna Eat? in the Amazon #1 best-seller, The Food Is My Friend Diet, has lots of great tips to control stress. Be Happy!

Lose Weight with my FREE ebook Today!

Lose Weight & Feel Great

Do you want to lose weight and live a healthy lifestyle?
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Free is the sweet spot. Please take advantage and download a copy TODAY! –FORWARD TO YOUR FRIENDS.
Your support is greatly appreciated.
Have a nutritious day!

Are You Biting Into a Healthy Lifestyle?

Happy National Nutrition Month!!
National Nutrition Month
National Nutrition Month
March is my month to shine, because it’s National Nutrition Month. The theme this year is Bite Into a Healthy Lifestyle. If you are already biting healthy, bravo. If not, now is a good time to practice.
Set some goals for a healthy lifestyle:
  •         Adopt a healthy lifestyle and eat fewer calories
  •         Choose plenty of healthy foods, such as fruits, vegetables, whole grains, beans and nuts 
  •         Be physically active every day
  •     Aim for 150 minutes a week of moderately intense physical activity. It will strengthen bones and muscles, reduce stress, and increase energy.
By achieving a healthy weight, you will reduce your risk of a chronic disease. Sound good to you?
Any questions? I can be reached at Ruth@RuthFrechman.com. To achieve a perfect healthy lifestyle, check out The Food Is My Friend Diet at www.RuthFrechman.com. Free shipping is available. Ask me about books in bulk for giveaways! Treat yourself and co-workers with the gift of health.