Monday, 14 May 2018

Bad eating habits even nutritionists have — and how to fix them!

As I was writing this story, I looked down at my plate and noticed the food I was eating had disappeared. It seemed as if the toasted waffle covered with crunchy almond butter and a sliced banana had just vanished before I got the chance to taste it, let alone enjoy it.
I'm a nutritionist who should know better. I repeatedly urge clients to pay attention to what they eat, yet I’m often guilty of doing another activity while eating.

The best foods for your brain are...

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The best foods for your brain are...

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How common is this “do as I say and not as I do” problem among nutritionists? You'd be surprised. Here are eight bad eating habits even nutritionists are guilty of:

1. Desktop dining

Let’s start with my mistake: Eating food as the side dish to a keyboard can prevent you from enjoying the taste, texture and temperature of the meal. This habit can potentially lead to gaining weight and losing appreciation for the food in front of you.
I know, leaving the desk seems impossible at times, but it’s important to detach from your screen while you’re eating, even for 15 minutes. A pause will likely improve digestion, beat bloat and help you to enjoy your meals more fully.

2. Mindless Munching

“I have to admit that when I’m looking for an ‘official’ snack to eat, I’m guilty of grazing through the pantry or refrigerator — snacking — as I look around. A handful of popcorn here or a few nuts there, and before I know it, it starts to add up to mindless munching. As a mom to two little girls, I’m trying to set an example of how to eat more mindfully, and to put food on a plate and to actually sit down and eat it. But some days... I need to do a better job of listening to my own advice.”
— Holley Grainger, MS, RD, nutrition and lifestyle expert, and blogger at Cleverful Living

See Hoda Kotb learn easy ways to stop mindless snacking

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See Hoda Kotb learn easy ways to stop mindless snacking

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3. Speed eating

"One negative eating behaviour that I have been working on changing forever is that I eat too quickly. I can literally finish my meal so quickly that by the time I’m done, others aren’t even halfway through with the dish in front of them. This behaviour can lead to over-eating and feeling way too stuffed. When clients report the same habit, I tell them to focus on chewing their food very slowly, putting down their fork (or spoon) after bites, and taking sips of water during their meal. Now if I could only adhere to my own advice."
— Keri Gans, RDN, nutritionist, certified yoga teacher and author of “The Small Change Diet”

4. Delaying dining

“I go too long without eating. There are times when I run out of snacks at the office or my client sessions go over and I don’t have time to fit in a snack. I feel awful when I don’t eat every few hours and yet I still let this happen from time to time."
“To combat the dreaded 'hanger,' I advise clients to keep a variety of grab-n-go snacks in their bag to avoid running out of fuel. If they easily forget to eat, it might be a good idea for them to set reminders on their phones to prompt them to eat every few hours. I also suggest that rather than beating themselves up for not honouring their hunger, that they use the experience as a learning opportunity to adjust for next time.”
— Kara Lydon, RD, LDN, RYT, Intuitive Eating counsellor and blogger at The Foodie Dietitian

5. Healthfully overindulging

“I love eating super healthy foods, but even superfoods cause weight gain when you eat too much of them. I try to teach clients to retrain their eyeballs by weighing and measuring food for three days to recalibrate their perspective on proper portion sizes of even the healthiest foods.”
— Dawn Jackson Blatner, RDN and author of “The Superfood Swap”

Sugar detox: How to curb your intense sweet tooth

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Sugar detox: How to curb your intense sweet tooth

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6. Not hydrating

“I don’t drink enough water, which causes me to be hungry — it zaps my energy and it clouds my thinking. My advice to others includes: Have a water bottle filled and in sight as a reminder to drink; use a water reminder phone app to help; drink water at set times during the day to make it more of a habit — such as first thing in the morning and before each meal — and have a variety of options to choose from, such as unsweetened infused water, unsweetened iced tea and sparkling water.”
— Dawn Jackson Blatner, RDN and author of “The Superfood Swap”

7. Not planning

“No matter how many times I tell people that planning and prepping are the keys to healthy eating throughout the week, I still find myself, particularly during busy weeks, scrambling to put together a balanced plate. This happens especially at lunch when I'm overly hungry and ready to raid the pantry. I know I need to aim to be intentional about cutting up veggies ahead of time for snacking during the week but inevitably I end up grabbing for a bag of chips instead!”
— Regan Jones, RD, podcast host at This Unmillennial Life

8. Giving in to sweet cravings

“I struggle with always feeling the need to eat something sweet after a meal. Even though I’m not hungry, I just have to have something … Even if it’s just a little piece of chocolate. In reality, a little piece wouldn’t be so bad, but sometimes a little piece turns into four or five pieces of chocolate. When clients complain to me about the same bad habit, I give them a variety of ways to control it by suggesting that they instead chew gum, suck on mints or stay busy until the craving passes.”
— Tara Collingwood, RDN, sports dietitian in Orlando, Florida
Bonnie Taub-Dix, RDN, is the creator of BetterThanDieting.com and author of "Read it Before You Eat It - Taking You from Label to Table."

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Sunday, 13 May 2018

This Magic Umami Powder Will Make Everything You Eat Way Healthier — And Way More Delicious!


While mushrooms have been gaining popularity as an adaptogenic superfood in recent years, the mushroom powder is actually a gastronomic superstar in its own right. Explains Cameron Stauch, the author of Vegetarian Việt Nam, "While researching my book, I learned that many Vietnamese cooks use vegan mushroom seasoning as a flavour enhancer and to increase the umami, or savoriness, in a dish. This manufactured product contains mushroom powder and essence, salt, vitamin B, and calcium. You’ll find naturally occurring glutamates in many ingredients like ripe tomatoes, miso, seaweed, and of course, dried shiitake mushrooms. Knowing this, I set out to make a quick homemade, natural version to use as an everyday flavour booster."
Stauch landed on a version that utilizes shiitake mushrooms and a coffee grinder to make an ingredient that quickly elevates home cooking—one that can be, according to Stauch, used for a number of dishes. "I don’t limit the use of mushroom powder in my kitchen to just Vietnamese dishes," he explains. "I’ve come to rely on it as a seasoning ingredient, like salt and pepper. I’ve recognized when I add it in small amounts, ½ to 1 teaspoon, to dishes, it adds an extra oomph without a noticeable pronounced mushroom flavour. I’ll add a touch more to punch up the richness and earthiness of the recipe when mushrooms are the main ingredient. I look at it as a shortcut to punch up the flavour and to add umami goodness to any recipe."
Here are a few of his favourite uses:
  • Sprinkle some in near the end of cooking pasta sauces, risottos, and soups.
  • Add a dash into stir-fried greens, especially spinach, Swiss chard, bok choy, or cabbage
  • Use it as a seasoning for popcorn. A personal favourite is a mixture of mushroom powder, seaweed powder, and a pinch of chilli flakes.
  • Add it to marinades or salad dressings. It’s a great booster in soy sauce marinades or ones with garlic, rosemary, and parsley. It pairs well with a sesame oil, soy sauce, rice vinegar, ginger dressing.
  • Dust some mushroom powder during the final minutes of roasting root vegetables or squashes.
Shiitakes, of course, contain many of the superpower health benefits of mushrooms, including reducing cholesterol levels, helping maintain healthy weight levels, boosting immunity, and even helping to fight cancer by inducing a cell cleansing process called apoptosis.
The good news? Making your own mushroom powder is incredibly easy. Here's Stauch's easy recipe, excerpted from his new cookbook, Vegetarian Việt Nam.


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Saturday, 12 May 2018

15 at-home fitness products with a cult following on Amazon—and why they're worth it!

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— Our editors review and recommend products to help you buy the stuff you need. If you make a purchase by clicking one of our links, we may earn a small share of the revenue. However, our picks and opinions are independent of USA TODAY’s newsroom and any business incentives.
We’ve all had those days. The ones with too much on our plates and too little sleep. When the very last thing on our minds is going to the gym and the idea of packing a bag. When the idea of packing a bag and driving to the gym just doesn’t sound appealing, and then after that, you still have to work out. And if it’s snowing or raining or windy or 5 degrees too hot or cold, that’s even more of a reason to stay home.
Whether you despise gyms or just don't want to get locked into a membership, it’s helpful to have a few options at home that you can count on, ones that can even be used while binge-watching your favourite series on Netflix.
Whatever your reason, you can set up your very own, reasonably priced gym at home (or at least stock up on a few workout goodies to keep in your living room) with the help of some highly rated items found on Amazon. Look no further than the thousands of positive reviews written about these 15 fitness products, and pick up one or two that best fit your active lifestyle.

1. A small but mighty elliptical trainer

Get your elliptical on, either at the office or at home.
Stamina
Reviews: 3,565
Rating: 4.0
If you enjoy the elliptical machines at the gym, this little trainer is a great substitute when you're home. It can be used sitting or standing, and you can control the resistance to toughen things up, all while an electronic fitness monitor tracks your workout.
Our favorite review: “I was a little unsure of spending the money on this, but after having it most of the week, I love it. I didn’t think using it sitting down would really do anything, but I can feel it when I do. Using it standing up is even better. I can feel it in my legs, abs, and can work up a pretty decent sweat and elevated heart rate. It is quiet and not distracting while working or watching TV and is definitely a good alternative to not being able to go for walks and runs outdoors in Northern Michigan winters.” – Rachel S. Reid

2. An extremely thick and sturdy foam exercise mat

No more slipping and sliding with this mat.
HemingWeigh
Reviews: 1,663
Rating: 4.5
When you’re doing yoga or boot camp moves at home, it can be frustrating and potentially unsafe to work out on a mat that slips around, especially on hardwood floors. The thick padding of this mat will keep you in place and it comes with straps so you can roll it up and go, for when you decide to take your workout on the road,
Our favorite review: “Perfect yoga mat! This is thicker than your average yoga mat from the local sports goods store, so it definitely gets the job done! The straps are an added bonus to make getting from one place to another easy. I personally use this at home to work out on and take the occasional yoga class with my wife, and she is jealous of my mat! Definitely recommended product. It beats the other mats we have for sure.” – Thuan Diep

3. Take everyone’s favourite cardio class in your living room

Who knew fitness could be this fun?
Zumba
Reviews: 1,284
Rating: 4.1
Taking a Zumba class at the gym is a ton of fun, so why not rock those same moves at home? This complete set comes with five DVDs, a set of Zumba Toning Sticks, and a program guide, so you can dance in the comfort of your living room.
Our favorite review: “My wife and I purchased this DVD set and really appreciate the fact that you can see both front and back view of the dance trainers, enabling us to better mimic each move or step. This series gives thorough and easy to follow step-by-step instructions on how to do each dance. A great way to burn calories and have fun doing it!” – Matt O

4. Foam interlocking tiles so you can create your own gym floor

Create a soft, comfortable surface for workouts.
ProSource
Reviews: 2,500
Rating: 4.3
To take your home gym to another level, you should skip the yoga mat and put down these puzzle-piece foam tiles to create cushioned flooring. They're ideal for floor workouts and to absorb the impact of cardio routines. These tiles, available in three colours, can cover up to 24 square feet.
Our favourite review: “Totally satisfied with this product. Put together a total body workout gym after I set up the mats. They are clean tiles, have no smell,
well-made, and easy to clip together for a secure flooring for the gym to go on top. Just the right thickness. I would buy again and highly recommend them. A great investment for a complete gym set-up.” – Peter DP

5. A piece of equipment that brings the whole gym to you

The workout possibilities on this machine are endless.
Weider
Reviews: 1,128
Rating: 4.4
Doing circuit training at the gym and moving from machine to machine is undoubtedly an excellent workout. But it turns out that you can achieve those same results at home with only one machine. With cables, pulleys, and bands that can be adjusted for each exercise as well as a chart that includes over 100 moves, you won’t miss the gym one bit.
Our favorite review: “I love this machine. I didn’t have time to go to the gym anymore due to my busy schedule. However, with this product, I can get a good workout in and a nice sweat. My teenager even uses it. And I like the fact that it uses your body weight as resistance. You will need quite a bit of space to set it up and be able to move freely, but it is well worth it and priced right.” – Kstem

6. An exercise ball that also works nicely as a desk chair

You’ll have a ball with this piece of equipment.
URBNFit
Reviews: 1,857
Rating: 4.2
An exercise ball looks like a modest piece of equipment, but really, it offers a near-dizzying array of options for your workout. You can hold planks, perfect your yoga moves, and use the ball as your desk chair to further work your abs.
Our favourite review: “We are a competitive swim team and use these balls as part of our core exercises for dry land training. We ordered different weights so they work for all our kids. These balls are a welcome addition to our training program. URBNfit delivered ahead of schedule. They were as promised. Thanks, everyone. High fives around.” – Grandma

7. A bench so you can achieve full-body workouts

A bench that looks as if it’s been pulled from your local gym.
Marcy
Reviews: 1,268
Rating: 4.4
A weight room isn’t complete without a bench, and neither is your home gym. For a thorough weight workout, include this bench and complete your ab exercises, tricep kickbacks, and chest flies like a rock star.
Our favorite review: “A bench’s job is simple: to hold you while you exercise. However, not all benches do a good job at that. This bench has a solid feel to it and does not wobble while in use. The padding is very comfortable as well. It is fairly light without feeling too light and is well-designed. I am glad I purchased it, and would recommend it to anybody in the market for a new exercise bench.” – Bryan

8. A set of colorful, basic dumbbells to dial up the intensity

These weights are perfect for quick, on-the-fly workouts.
Amazon
Reviews: 1,527
Rating: 4.5
Many reviewers mentioned that when they put this AmazonBasics 20-pound weight set in their living rooms, they found they often used their hand weights while watching TV, which proves that yes, you can indeed work out while sitting on the couch. Covered in colorful neoprene, they’re easy to hold, too.
Our favorite review: “This set of weights has been an amazing addition to my workout routine! The weights themselves are very well made, easy to grip, and seem durable. The stand that holds them does exactly what it’s supposed to, and the set is very colorful and appealing to the eye. A great value all around!” – Amazon Customer

9. A cardio machine that glides and moves with ease

Stride and glide on a simple, straightforward machine.
Gazelle
Reviews: 1,610
Rating: 4.1
When you work out, you should strive to strike a balance between effort and comfort. This Gazelle machine does exactly that with a smooth range of motion that translates into an effective cardio workout.
Our favourite review: “Both my husband and I love this Gazelle Edge! It was easy to put together. We are in our early 60’s and this is the low-impact machine we were looking for. We have it in a spare bedroom and have had to move it several times for the company. It folds up easy. I’ve moved it by myself twice in a pinch and it was a bit heavy for me. Overall, we are very pleased with our purchase.” – Teresa

10. A recumbent bike perfect for Netflix and sweat

If your bike is in storage, try this at-home version instead.
Exerpeutic
Reviews: 2,344
Rating: 4.2
Reviewers who purchased this recumbent bike say that this is the best one they’ve ever bought. Ranging from die-hard road bike enthusiasts to those recovering from surgery, people had glowing things to say about the tension control system for a customized workout and the LCD display for visual progress.
Our favourite review: “This is perhaps one of the best products I have ever purchased from Amazon. It is now August 2017 and I can’t say enough good words about this product. In my opinion, it has earned a 5-star rating for its flawless operation and is a joy to use. I hired a bike assembler through Amazon who answered all of my questions and ensured that I was comfortable with the bike’s operation after he completed the assembly. Overall, a very satisfying experience.” – DonB

11. A set of dumbbells that are completely adjustable


Opt for a more challenging workout with these customizable weights.
Bowflex
Reviews: 4,095
Rating: 4.7
Bowflex is the creator of one of the top-rated sets of dumbbells on Amazon. Each dumbbell adjusts from five to 52.5 pounds using a handy dial system so you can choose your weight based upon your level of strength and workout needs without a bulky dumbbell set.
Our favourite review: “Legit one of the best purchases I have ever made. 1) They save space, 2) I’ve never needed weight outside the range, 3) They look great, 4) They’re easy to move, as someone who moves often. If you have a small amount of apartment space and are looking for a variable weight set that is fast and can do probably everything you need, grab these babies.” – Vahn Awakens The Genesis Tree

12. A rowing machine that can be stored easily between workouts

Row, row, row your “boat.”
Stamina
Reviews: 2,318
Rating: 4.0
If you love a rowing workout, or if you’ve even spent some time rowing on the water, this machine serves as an on-land alternative. The superior range of motion might make you feel as if you’re actually rowing a boat, and you can fold the arms for compact storage.
Our favorite review: “This machine is great! Easy to assemble and easy to use. Great workout overall. The machine itself is very quiet. It has several resistance levels which are great for working your way up. It is a workout that also soothes the soul. Just listen to music, close your eyes, and row your heart out.” –SenoritaBeefeatah

13. A pair of bars so you can improve your push-ups

There’s a better way to do a push-up.
CAP Barbell
Reviews: 1,378
Rating: 4.4
Push-ups can be painful for your wrists, which in turn can compromise your form. These push-up bars with slip-resistant foam allow you to improve your positioning, meaning better, stronger push-ups.
Our favorite review: “I am a cardio girl through and through. Since I added weight training to my regimen, I have found these to be extremely helpful; not only in building strength, but also for keeping good for when I do push-ups (which can get sloppy on carpet or wood floors). These bars are definitely worth it, despite what level you’re at! Easy to store, too.” – M. Afzal

14. A workout bar that fits in any door


You can finally achieve a perfect pull-up.
Iron Gym
Reviews: 4,153
Rating: 4.1
There are those workout moves that can be the holy grail for some of us—more than likely, that includes a pull-up. To practice your technique at home, install this bar in a doorway. There are no screws, so it won’t damage the doorframe and there are three grip positions so you can perform pull-ups, chin-ups, and more.
Our favorite review: “Out of the box, took just a few minutes to put together. Takes only a couple of seconds to install in a doorframe. Feels sturdy and solid, with comfortable hand grips (wide-grip, narrow-grip/chin-up grip, and neutral grip). I prefer this type of pull-up bar to a larger metal frame sort of design, as it fits easily in your closet for storage. This bar would be perfect to take in your car trunk, so you can always work on your pull-ups!” – Dave

15. A set of resistance bands for a total toning workout

Reviews: 2,414
Rating: 4.8
Resistance bands are a surprisingly amazing way to stay in shape, and bonus: it can be done at home. This set of highly-rated, anti-snap bands offers varying levels of resistance, creating a one-of-a-kind workout every time.
Our favorite review: “Hands down the best workout system on the freakin’ PLANET. I have purchased several sets simply because I’m stocking up on them and just simply LOVE these bands. Bought them for family and friends as well. These bands are the best bands on the market, without ANY doubt. I completely gave up weights and workout machines in favor of these bands and Liveexercise (their online LIVE workouts) and I have never gained this much muscle with weights. These bands just simply ROCK!” – Mr Smith
Prices are accurate at the time of publication, but may change over time.

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