Don’t Dine with Your Computer

1007Eating in front of a computer can cause you to pack on the pounds! A study conducted by the American Journal of Clinical Nutrition proved that those participants who ate lunch in front of a computer (while playing solitaire) reported not feeling satisfied, versus those that ate the same amount without distractions and who instead felt satisfied. Allowing yourself to concentrate on just your meal will help you gauge and appreciate the act of nourishment, and will help you stop reaching for additional calories throughout the day.*

Avoid distractions when you sit down and eat. Instead, concentrate on your food, chew slowly and take the time to appreciate tastes and textures to ensure that you take it all in.

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*http://www.dailymail.co.uk/health/article-1339074/Eating-lunch-office-desk-makes-hungrier-later.html
Photo | “Eating at the desk” | © Seth Werkheiser | Used under a Creative Commons Attribution Share-alike license

How to Increase Vegetable Intake

1257In addition to supplying your body with antioxidants, fiber, and nutrients, vegetables also help you lose weight and lower you risk for heart disease. Unfortunately, most Americans eat less than half of the recommended amount of daily vegetables. Adults should strive for three cups of vegetables a day. One way to incorporate more vegetables into your meals is by starting lunch or dinner with a salad or a vegetable soup.*

Try mixing veggies into your normal routine, for example, tossing broccoli in with your bowl of pasta. You can also blend some into a fruit smoothie, which hides the taste of vegetables, but includes all of their nutrients.

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Dr. Kim

*http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/7_ways_to_eat_more_vegetables
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Weekly Meal Planning

1253When you’re tired from a long day of work, the last thing you want to do is tackle the busy supermarket and figure out what to cook for dinner. Also, when you’re trying to eat healthy, it’s easy to get tired of the same old recipes. Consider weekly meal planning as a solution that will save both your schedule and your diet.*

Have fun this weekend with weekly meal planning. On Saturday, get inspiration from healthy recipes online and make your shopping list accordingly. Then, on Sunday, shop and prep your meals to make your weeknight dinners that much easier.

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Dr. Kim

*http://organizedhome.com/kitchen-tips/menu-planning-save-time-kitchen
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Pack Your Kids’ Lunch

1232The food lurking in your kids’ cafeteria can be both high in sugar and high in fat. Studies show that kids who bring their lunch to school eat less sugar and French fries, and more fruits and vegetables. Start packing your kids’ lunches to ensure a balanced diet and to instill healthier eating habits that can last a lifetime.*

Turn packing lunch into a family activity that you can do with your kids. This time together can teach them the elements of a balanced diet, and their help can ease the burden on you as a busy parent.

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Dr. Kim

*http://www.healthychild.com/healthy-school-lunch-ideas-for-kids/
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Health Benefits of Rutabagas

rutabagaRutabagas are excellent sources of potassium, fiber and vitamin B6; and they support bone health by providing your body with both calcium and magnesium. The rutabaga’s most significant nutrient is vitamin C. In fact, 53% of your daily recommended value of vitamin C can be found in just one cup of rutabagas.*

When purchasing rutabagas, look for firm, smooth picks. The smaller the rutabaga, the sweeter it is. Boil, bake or roast them (just as you would a potato) for a healthy vegetable side for lunch or dinner.

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Dr. Kim

*http://www.realsimple.com/food-recipes/ingredients-guide/rutabaga-00100000062659/
Photo | Rutabaga | ©Queena | Used under a Creative Commons Attribution License

How to Prevent Leftovers from Spoiling

foodiCooking at home is great because it is healthier for both your body and your bank account. Another benefit lies in leftovers; cooking one meal a night can easily turn into lunch for the next day. Be sure to refrigerate or freeze your leftovers within two hours of cooking as a way to keep your food from spoiling.*

Reusable containers are a convenient way to store your leftovers in the refrigerator. If you’re going to freeze your leftovers, use a FoodSaver or manually squeeze out all of the excess air to protect your food from freezer burn.

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Dr. Kim

*http://www.wikihow.com/Reduce-Food-Spoilage

Photo | Freezer Meals | ©Kathleen Franklin | Used under a Creative Commons Attribution License

Chew Gum to Lose Weight

Who knew that blowing bubbles could help you shed pounds? Research has proven that people who chew sugar-free gum prior to lunch consume 68 fewer calories than those who don’t. Not to mention, opting for a low calorie stick of gum can satisfy your sweet tooth while keeping you away from calorie-packed desserts. Another bonus: studies have proven that people who chew gum burn 5% more calories than people who do not.[1]

Pick up a pack of sugar-free gum and pop in a piece before meals or anytime you feel a craving coming on. Try chewing only a half a stick at a time; over consumption of any artificial sweetener may cause stomach cramping or diarrhea.

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Dr. Kim

[1]http://www.webmd.com/diet/features/diet-myth-or-truth-chewing-gum-for-weight-loss
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