A recent study conducted by Kaiser Permanente found that study participants that kept food diaries lost twice as much weight as those participants that didn’t keep them! This shouldn't be news for those of you who come in for sessions with B Nutritious! You know how much we stress this!
Here are a few tips for an effective food journal:
- Don’t forget to record what you drink – sodas, juices, cocktails, etc. can secretly add hundreds of calories to your diet so don’t forget to make note of them too!
- Write as you consume – for the most accurate account of the day’s consumption - don't wait until the end of the day to record what you ate and drank.
- Portion size is important – portion sizes have a HUGE impact on calorie consumption so practice at home with measuring cups, food scales, and nutrition labels to get familiar with quantities!
- Food diaries don’t have to be fancy - use whatever works for you – a B Nutritious Food Diary, your blackberry, a notebook, scrap paper!
- Don't skip your "bad" days – it is tempting to keep a diary on the days we eat well, however, for the most reward from your efforts, it is important to record your consumption on indulgent days too!
Did you know that certain foods provide you with some extra protection from sunburns at the beach? It’s true - foods rich in vitamin E actually protect skin cells from UV light and related damage due to its antioxidant activity! Bonus: Vitamin E has many other health benefits – it may help prevent the oxidation of LDL cholesterol, which contributes to plaque buildup in arteries; it boosts your immune system; and it plays a role in healthy hair just to name a few!
So, while Vitamin E is never a substitution for proper sun protection, reach for some vitamin E rich foods such as whole grains, sunflower seeds, almonds, dark green leafy vegetables, blueberries and peanut butter, before heading out in that hot August sun for a little extra sun defense!
In This Issue
- Food Diaries
- Skin-friendly Vitamin E
- What's In Season
- Recipe of the Month
What's In Season?
Apples
Blueberries
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Eggplant
Melons
Peaches
Peas
Peppers
Rhubarb
Summer squash
Tomatoes
Peanut Dipping Sauce
Try this vitamin E rich dipping sauce for your favorite crudités or grilled meat!
2 cloves garlic, minced
2 tbsp natural peanut butter
2 tbsp reduced-sodium soy sauce
2 tbsp reduced-fat mayonnaise
1 tbsp dark brown sugar
1 tbsp lemon juice
1/2 tsp crushed red pepper
Combine the above ingredients and whisk until smooth! Tip: add a tablespoon or two of water If the sauce is too thick.
Nutrition Info for 1 tbsp: Calories: 30; Total Fat: 2g; Sat. Fat: 0g; Protein: 1g; Carbohydrates: 2g; Dietary Fiber: 0g; Sodium; 104mg