Tag Archives: diet and nutrition

Straight, No Chaser: Healthy Eating Tips

OLYMPUS DIGITAL CAMERA

If you want to eat healthy, you really must learn about and try to eat in accordance with the Healthy Eating Plate. It doesn’t get more complicated that that, and you shouldn’t attempt to make it much more complicated.
Today, I’m going to speak on recommendations from the U.S. Department of Agriculture Center for Nutrition Policy and Promotion, which I’m building upon for your success. These bakers’ dozen of tips represent simple, easy-to-do tasks to keep your meals healthy.
1. Eat at home. This accomplishes so many things. If you eat at home, you know exactly what you’re eating. That quality control is important, and it allows you to both save money and get creative in your pursuit of health.
2. If possible, take the cooking out of your hands. Those of you with less self-discipline would do well to simply express your healthy desires to your loved one. Give her or him directions on your health goals and eat what’s brough to you.
3. Use a smaller plate. This act with help you with portion control. If you’re one of those who must finish your plate, this will help prevent you from overeating.
4. Stop eating when you’re full. The body actually is trying to tell you when you’re hungry and when you’re not. Try to overcome that voice in your head that tells you “finish your plate.” Calorie control is the vital component of health.

healthyeating

5. Make half your plate colorful fruits and vegetables. If you just remember dark green, red and orange colors and consistently full of nutrients and healthy, you’ll do well. Think of tomatoes, sweet potatoes and broccoli as examples.
6. Eat slowly. Even if you’re not chewing each morsel 20-25 times before swallowing, learning to savor your food will improve your eating experience and promote a sense of fullness and satisfaction with smaller portions. No, it won’t necessary make you want even more.
7. Lean. Protein. Limit your red meat. Learn to appreciate lean meats, such as chicken, turkey and seafood. Beans and tofu are also excellent protein sources. When you do eat beef and/or pork, ask for lean cuts.
8. Seafood, not see (more) food. Make it your main course at least twice a week.

wholegrain

9. Whole grains. Just say the words and look for the words. When you’re buying breads, look for 100% whole grain. At a restaurant? Specifically ask for whole grains in your breadbasket. You cannot assume your breads are whole grain otherwise.
10. Avoid the extra fat. There’s no good in eating healthy if you cover the goodness with heavy sauces, gravies, syrups or salad dressings. Ask if low fat, low-calorie alternatives exist.
11. Got dairy? Learn to move beyond whole milk. Fat-free, low-fat, soy or almond milks (or yogurt without a daily drink) are all better options and provide the same amount of calcium and other nutrients without all the fat and calories.
12. Satisfy your sweet tooth in a different way. Learn to enjoy a fruit cocktail, yogurt parfait, baked apples or other healthy options as your dessert. All you’re really wanting is a dab of sugar anyway!
13. Learn variety; build your choices. Have you ever tried mango, kiwi, lentils or kale? If so, did you give up after the first taste? Many healthy foods need to be prepared to your liking. Think seasonings and preparation. Get creative!
Whatever you do, fast food is not the option. Invest a touch of time into these very simple tips and undo the bad luck to be found if most of your diets.
Feel free to ask your SMA expert consultant any questions you may have on this topic.
Take the #72HoursChallenge, and join the community. As a thank you for being a valued subscriber to Straight, No Chaser, we’d like to offer you a complimentary 30-day membership at www.72hourslife.com. Just use the code #NoChaser, and yes, it’s ok if you share!
Order your copy of Dr. Sterling’s new books There are 72 Hours in a Day: Using Efficiency to Better Enjoy Every Part of Your Life and The 72 Hours in a Day Workbook: The Journey to The 72 Hours Life in 72 Days at Amazon or at www.72hourslife.com. Receive introductory pricing with orders!
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what http://www.SterlingMedicalAdvice.com (SMA) and 844-SMA-TALK offers. Please share our page with your friends on WordPress, like us on Facebook SterlingMedicalAdvice.com and follow us on Twitter at @asksterlingmd.
Copyright © 2018 · Sterling Initiatives, LLC · Powered by WordPress

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Straight, No Chaser: Diet and Nutrition Tips

diet and nutrition

If you’re serious about keeping your New Year’s resolutions, so are we. Today, we move from explaining how to eat (as we did here), to giving you practical steps and choices to make in several critical areas—intake of fluids, plants, proteins, grains, salt and junk food. The more of these you can check off as part of your dietary inventory, the healthier you’ll be.
Fluids

water1

  • Drink water as your primary beverage.
  • Enjoy coffee or tea without excessive sugar or other additives.
  • Avoid sugary beverages. These are a dangerous source of “empty calories,” meaning they lead to weight gain with little or no nutritional value. This increases your risk of high blood pressure and diabetes.
  • Drink alcohol in moderation if at all. It is true that alcohol has some health benefits, but moderation is key before you introduce the negative health consequences of overconsumption.
  • Limit daily intake of dairy products to 1-2 servings/day.
  • Ease up on juices, as they’re very high in sugar content.

Plants

Vibrant Produce

  • When in doubt, you won’t go wrong eating plants; a plant-based diet is your healthiest option.
  • Make half your plate vegetables and fruits.
  • Learn to cook with healthy plant oils, like olive and canola oil.

Protein

Protein foods

  • Pick most or all of your protein from healthy choices such as fish, chicken, beans, nuts and seeds, and tofu. Eating these choices in place of red meat and processed meat can lower the risk of heart disease and diabetes.
  • Avoid burgers and hot dogs.
  • Limit red meat—beef, pork, or lamb—to twice a week or less (if you must at all).
  • Replace your red meat intake with seafood.
  • Avoid processed meats such as bacon, cold cuts and hot dogs. They significantly raise the risk of heart disease, diabetes and colon cancer.

Grains

grains foods

  • Grains are not essential for good health.
  • Any grains you eat should be whole grain. They are not as prone to increasing your risks for diabetes, and they better assist your weight loss efforts.
  • Whole grains include products such as brown rice, whole wheat bread and whole grain pasta. Whole grains lower the risk of heart disease and diabetes.

Salt

salt1

  • We get more than enough salt in our diets without adding salt. Lose the salt shaker!
  • Your dietary intake of salt should equal about one teaspoon of table salt a day, which you’ll obtain without thinking about it or ever adding additional salt.
  • Think you’re a good cook? Prove it. Lose the salt, both when cooking and on the table. Use spices, herbs and oils instead.
  • Rethink all those condiments. Soy sauce, ketchup, pickles, olives, salad dressing and seasoning packets are typically very high in sodium. Seek out low-fat, low sodium alternatives, or sprinkle enough of the condiments to produce the taste you want instead of using the entire packet.

Calories

  • We’ve discussed calories and calorie counts at length. Refer to this edition of Straight, No Chaser for a review.

Junk food

junk food

  • In a word, no. See the above discussion on “empty calories”. Junk food (and you should include sugary drinks in this category) contains lots of calories and next to no nutritional value. Furthermore, it doesn’t make you feel full, so you tend to overeat, leading to more calories and more health risks.
  • Save desserts for special occasions, and eat just enough to enjoy the occasion. Sometimes just a taste will ease that sweet tooth.
  • Substitute healthy snacks when you have junk food cravings. Fruits, a handful of nuts or whole grain crackers can do the trick if you give them a chance.
  • Substitute a serving of your favorite fruit for those routine desserts.

Please remember that diet isn’t enough. You must stay active, as discussed here and here. A healthy diet with regular physical activity keeps your weight in check.
Feel free to ask your SMA expert consultant any questions you may have on this topic.
Take the #72HoursChallenge, and join the community. As a thank you for being a valued subscriber to Straight, No Chaser, we’d like to offer you a complimentary 30-day membership at www.72hourslife.com. Just use the code #NoChaser, and yes, it’s ok if you share!
Order your copy of Dr. Sterling’s new books There are 72 Hours in a Day: Using Efficiency to Better Enjoy Every Part of Your Life and The 72 Hours in a Day Workbook: The Journey to The 72 Hours Life in 72 Days at Amazon or at www.72hourslife.com. Receive introductory pricing with orders!
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what http://www.SterlingMedicalAdvice.com (SMA) and 844-SMA-TALK offers. Please share our page with your friends on WordPress, like us on Facebook SterlingMedicalAdvice.com and follow us on Twitter at @asksterlingmd.
Copyright © 2018 · Sterling Initiatives, LLC · Powered by WordPress

Straight, No Chaser: Diet and Nutrition Tips

diet and nutrition

If you’re serious about keeping your New Year’s resolutions, so are we. Today, we move from explaining how to eat (as we did here), to giving you practical steps and choices to make in several critical areas—intake of fluids, plants, proteins, grains, salt and junk food. The more of these you can check off as part of your dietary inventory, the healthier you’ll be.
Fluids

water1

  • Drink water as your primary beverage.
  • Enjoy coffee or tea without excessive sugar or other additives.
  • Avoid sugary beverages. These are a dangerous source of “empty calories,” meaning they lead to weight gain with little or no nutritional value. This increases your risk of high blood pressure and diabetes.
  • Drink alcohol in moderation if at all. It is true that alcohol has some health benefits, but moderation is key before you introduce the negative health consequences of overconsumption.
  • Limit daily intake of dairy products to 1-2 servings/day.
  • Ease up on juices, as they’re very high in sugar content.

Plants

Vibrant Produce

  • When in doubt, you won’t go wrong eating plants; a plant-based diet is your healthiest option.
  • Make half your plate vegetables and fruits.
  • Learn to cook with healthy plant oils, like olive and canola oil.

Protein

Protein foods

  • Pick most or all of your protein from healthy choices such as fish, chicken, beans, nuts and seeds, and tofu. Eating these choices in place of red meat and processed meat can lower the risk of heart disease and diabetes.
  • Avoid burgers and hot dogs.
  • Limit red meat—beef, pork, or lamb—to twice a week or less (if you must at all).
  • Replace your red meat intake with seafood.
  • Avoid processed meats such as bacon, cold cuts and hot dogs. They significantly raise the risk of heart disease, diabetes and colon cancer.

Grains

grains foods

  • Grains are not essential for good health.
  • Any grains you eat should be whole grain. They are not as prone to increasing your risks for diabetes, and they better assist your weight loss efforts.
  • Whole grains include products such as brown rice, whole wheat bread and whole grain pasta. Whole grains lower the risk of heart disease and diabetes.

Salt

salt1

  • We get more than enough salt in our diets without adding salt. Lose the salt shaker!
  • Your dietary intake of salt should equal about one teaspoon of table salt a day, which you’ll obtain without thinking about it or ever adding additional salt.
  • Think you’re a good cook? Prove it. Lose the salt, both when cooking and on the table. Use spices, herbs and oils instead.
  • Rethink all those condiments. Soy sauce, ketchup, pickles, olives, salad dressing and seasoning packets are typically very high in sodium. Seek out low-fat, low sodium alternatives, or sprinkle enough of the condiments to produce the taste you want instead of using the entire packet.

Calories

  • We’ve discussed calories and calorie counts at length. Refer to this edition of Straight, No Chaser for a review.

Junk food

junk food

  • In a word, no. See the above discussion on “empty calories”. Junk food (and you should include sugary drinks in this category) contains lots of calories and next to no nutritional value. Furthermore, it doesn’t make you feel full, so you tend to overeat, leading to more calories and more health risks.
  • Save desserts for special occasions, and eat just enough to enjoy the occasion. Sometimes just a taste will ease that sweet tooth.
  • Substitute healthy snacks when you have junk food cravings. Fruits, a handful of nuts or whole grain crackers can do the trick if you give them a chance.
  • Substitute a serving of your favorite fruit for those routine desserts.

Please remember that diet isn’t enough. You must stay active, as discussed here and here. A healthy diet with regular physical activity keeps your weight in check.
Feel free to ask your SMA expert consultant any questions you may have on this topic.
Order your copy of Dr. Sterling’s new book Behind The Curtain: A Peek at Life from within the ER at jeffreysterlingbooks.com, iTunes, Amazon, Barnes and Nobles and wherever books are sold.
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what http://www.SterlingMedicalAdvice.com (SMA) and 844-SMA-TALK offers. Please share our page with your friends on WordPress, like us on Facebook SterlingMedicalAdvice.com and follow us on Twitter at @asksterlingmd.
Copyright © 2017 · Sterling Initiatives, LLC · Powered by WordPress

Straight, No Chaser: Diet and Nutrition Tips

diet and nutrition

If you’re serious about keeping your New Year’s resolutions, so are we. Today, we move from explaining how to eat (as we did here), to giving you practical steps and choices to make in several critical areas—intake of fluids, plants, proteins, grains, salt and junk food. The more of these you can check off as part of your dietary inventory, the healthier you’ll be.
Fluids

water1

  • Drink water as your primary beverage.
  • Enjoy coffee or tea without excessive sugar or other additives.
  • Avoid sugary beverages. These are a dangerous source of “empty calories,” meaning they lead to weight gain with little or no nutritional value. This increases your risk of high blood pressure and diabetes.
  • Drink alcohol in moderation if at all. It is true that alcohol has some health benefits, but moderation is key before you introduce the negative health consequences of overconsumption.
  • Limit daily intake of dairy products to 1-2 servings/day.
  • Ease up on juices, as they’re very high in sugar content.

Plants

Vibrant Produce

  • When in doubt, you won’t go wrong eating plants; a plant-based diet is your healthiest option.
  • Make half your plate vegetables and fruits.
  • Learn to cook with healthy plant oils, like olive and canola oil.

Protein

Protein foods

  • Pick most or all of your protein from healthy choices such as fish, chicken, beans, nuts and seeds, and tofu. Eating these choices in place of red meat and processed meat can lower the risk of heart disease and diabetes.
  • Avoid burgers and hot dogs.
  • Limit red meat—beef, pork, or lamb—to twice a week or less (if you must at all).
  • Replace your red meat intake with seafood.
  • Avoid processed meats such as bacon, cold cuts and hot dogs. They significantly raise the risk of heart disease, diabetes and colon cancer.

Grains

grains foods

  • Grains are not essential for good health.
  • Any grains you eat should be whole grain. They are not as prone to increasing your risks for diabetes, and they better assist your weight loss efforts.
  • Whole grains include products such as brown rice, whole wheat bread and whole grain pasta. Whole grains lower the risk of heart disease and diabetes.

Salt

salt1

  • We get more than enough salt in our diets without adding salt. Lose the salt shaker!
  • Your dietary intake of salt should equal about one teaspoon of table salt a day, which you’ll obtain without thinking about it or ever adding additional salt.
  • Think you’re a good cook? Prove it. Lose the salt, both when cooking and on the table. Use spices, herbs and oils instead.
  • Rethink all those condiments. Soy sauce, ketchup, pickles, olives, salad dressing and seasoning packets are typically very high in sodium. Seek out low-fat, low sodium alternatives, or sprinkle enough of the condiments to produce the taste you want instead of using the entire packet.

Calories

  • We’ve discussed calories and calorie counts at length. Refer to this edition of Straight, No Chaser for a review.

Junk food

junk food

  • In a word, no. See the above discussion on “empty calories”. Junk food (and you should include sugary drinks in this category) contains lots of calories and next to no nutritional value. Furthermore, it doesn’t make you feel full, so you tend to overeat, leading to more calories and more health risks.
  • Save desserts for special occasions, and eat just enough to enjoy the occasion. Sometimes just a taste will ease that sweet tooth.
  • Substitute healthy snacks when you have junk food cravings. Fruits, a handful of nuts or whole grain crackers can do the trick if you give them a chance.
  • Substitute a serving of your favorite fruit for those routine desserts.

Please remember that diet isn’t enough. You must stay active, as discussed here and here. A healthy diet with regular physical activity keeps your weight in check.
Feel free to ask your SMA expert consultant any questions you may have on this topic.
Order your copy of Dr. Sterling’s new book Behind The Curtain: A Peek at Life from within the ER at jeffreysterlingbooks.com, iTunes, Amazon, Barnes and Nobles and wherever books are sold.
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what http://www.SterlingMedicalAdvice.com (SMA) and 844-SMA-TALK offers. Please share our page with your friends on WordPress, like us on Facebook SterlingMedicalAdvice.com and follow us on Twitter at @asksterlingmd.

Copyright © 2016 · Sterling Initiatives, LLC · Powered by WordPress

Straight, No Chaser: Healthy Eating Tips

OLYMPUS DIGITAL CAMERA

If you want to eat healthy, you really must learn about and try to eat in accordance with the Healthy Eating Plate. It doesn’t get more complicated that that, and you shouldn’t attempt to make it much more complicated.
Today, I’m going to speak on recommendations from the U.S. Department of Agriculture Center for Nutrition Policy and Promotion, which I’m building upon for your success. These bakers’ dozen of tips represent simple, easy-to-do tasks to keep your meals healthy.
1. Eat at home. This accomplishes so many things. If you eat at home, you know exactly what you’re eating. That quality control is important, and it allows you to both save money and get creative in your pursuit of health.
2. If possible, take the cooking out of your hands. Those of you with less self-discipline would do well to simply express your healthy desires to your loved one. Give her or him directions on your health goals and eat what’s brough to you.
3. Use a smaller plate. This act with help you with portion control. If you’re one of those who must finish your plate, this will help prevent you from overeating.
4. Stop eating when you’re full. The body actually is trying to tell you when you’re hungry and when you’re not. Try to overcome that voice in your head that tells you “finish your plate.” Calorie control is the vital component of health.

healthyeating

5. Make half your plate colorful fruits and vegetables. If you just remember dark green, red and orange colors and consistently full of nutrients and healthy, you’ll do well. Think of tomatoes, sweet potatoes and broccoli as examples.
6. Eat slowly. Even if you’re not chewing each morsel 20-25 times before swallowing, learning to savor your food will improve your eating experience and promote a sense of fullness and satisfaction with smaller portions. No, it won’t necessary make you want even more.
7. Lean. Protein. Limit your red meat. Learn to appreciate lean meats, such as chicken, turkey and seafood. Beans and tofu are also excellent protein sources. When you do eat beef and/or pork, ask for lean cuts.
8. Seafood, not see (more) food. Make it your main course at least twice a week.

wholegrain

9. Whole grains. Just say the words and look for the words. When you’re buying breads, look for 100% whole grain. At a restaurant? Specifically ask for whole grains in your breadbasket. You cannot assume your breads are whole grain otherwise.
10. Avoid the extra fat. There’s no good in eating healthy if you cover the goodness with heavy sauces, gravies, syrups or salad dressings. Ask if low fat, low-calorie alternatives exist.
11. Got dairy? Learn to move beyond whole milk. Fat-free, low-fat, soy or almond milks (or yogurt without a daily drink) are all better options and provide the same amount of calcium and other nutrients without all the fat and calories.
12. Satisfy your sweet tooth in a different way. Learn to enjoy a fruit cocktail, yogurt parfait, baked apples or other healthy options as your dessert. All you’re really wanting is a dab of sugar anyway!
13. Learn variety; build your choices. Have you ever tried mango, kiwi, lentils or kale? If so, did you give up after the first taste? Many healthy foods need to be prepared to your liking. Think seasonings and preparation. Get creative!
Whatever you do, fast food is not the option. Invest a touch of time into these very simple tips and undo the bad luck to be found if most of your diets.
Order your copy of Dr. Sterling’s new book Behind The Curtain: A Peek at Life from within the ER at jeffreysterlingbooks.com, iTunes, Amazon, Barnes and Nobles and wherever books are sold.
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what http://www.SterlingMedicalAdvice.com (SMA) and 844-SMA-TALK offers. Please share our page with your friends on WordPress, like us on Facebook @ SterlingMedicalAdvice.com and follow us on Twitter at @asksterlingmd

Straight, No Chaser: Diet and Nutrition Tips

diet and nutrition

If you’re serious about keeping your New Year’s resolutions, so are we. Today, we move from explaining how to eat (as we did here), to giving you practical steps and choices to make in several critical areas—intake of fluids, plants, proteins, grains, salt and junk food. The more of these you can check off as part of your dietary inventory, the healthier you’ll be.
Fluids

water1

  • Drink water as your primary beverage.
  • Enjoy coffee or tea without excessive sugar or other additives.
  • Avoid sugary beverages. These are a dangerous source of “empty calories,” meaning they lead to weight gain with little or no nutritional value. This increases your risk of high blood pressure and diabetes.
  • Drink alcohol in moderation if at all. It is true that alcohol has some health benefits, but moderation is key before you introduce the negative health consequences of overconsumption.
  • Limit daily intake of dairy products to 1-2 servings/day.
  • Ease up on juices, as they’re very high in sugar content.

Plants

Vibrant Produce

  • When in doubt, you won’t go wrong eating plants; a plant-based diet is your healthiest option.
  • Make half your plate vegetables and fruits.
  • Learn to cook with healthy plant oils, like olive and canola oil.

Protein

Protein foods

  • Pick most or all of your protein from healthy choices such as fish, chicken, beans, nuts and seeds, and tofu. Eating these choices in place of red meat and processed meat can lower the risk of heart disease and diabetes.
  • Avoid burgers and hot dogs.
  • Limit red meat—beef, pork, or lamb—to twice a week or less (if you must at all).
  • Replace your red meat intake with seafood.
  • Avoid processed meats such as bacon, cold cuts and hot dogs. They significantly raise the risk of heart disease, diabetes and colon cancer.

Grains

grains foods

  • Grains are not essential for good health.
  • Any grains you eat should be whole grain. They are not as prone to increasing your risks for diabetes, and they better assist your weight loss efforts.
  • Whole grains include products such as brown rice, whole wheat bread and whole grain pasta. Whole grains lower the risk of heart disease and diabetes.

Salt

salt1

  • We get more than enough salt in our diets without adding salt. Lose the salt shaker!
  • Your dietary intake of salt should equal about one teaspoon of table salt a day, which you’ll obtain without thinking about it or ever adding additional salt.
  • Think you’re a good cook? Prove it. Lose the salt, both when cooking and on the table. Use spices, herbs and oils instead.
  • Rethink all those condiments. Soy sauce, ketchup, pickles, olives, salad dressing and seasoning packets are typically very high in sodium. Seek out low fat, low sodium alternatives, or sprinkle enough of the condiments to produce the taste you want instead of using the entire packet.

Calories

  • We’ve discussed calories and calorie counts at length. Refer to this edition of Straight, No Chaser for a review.

Junk food

junk food

  • In a word, no. See the above discussion on “empty calories”. Junk food (and you should include sugary drinks in this category) contains lots of calories and next to no nutritional value. Furthermore, it doesn’t make you feel full, so you tend to overeat, leading to more calories and more health risks.
  • Save desserts for special occasions, and eat just enough to enjoy the occasion. Sometimes just a taste will ease that sweet tooth.
  • Substitute healthy snacks when you have junk food cravings. Fruits, a handful of nuts or whole grain crackers can do the trick if you give them a chance.
  • Substitute a serving of your favorite fruit for those routine desserts.

Please remember that diet isn’t enough. You must stay active, as discussed here and here. A healthy diet with regular physical activity keeps your weight in check.
Feel free to ask your SMA expert consultant any questions you may have on this topic.
Thanks for liking and following Straight, No Chaser! This public service provides a sample of what 844-SMA-TALK and http://www.SterlingMedicalAdvice.com (SMA) offers. Please share our page with your friends on WordPress. We are also on Facebook at SterlingMedicalAdvice.com and Twitter at @asksterlingmd.
Copyright © 2015 · Sterling Initiatives, LLC · Powered by WordPress