5 simple changes to make in the New Year

5 simple changes to make in the New Year! www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Many Americans decide to change their diet and exercise in the New Year. While this is a great goal, we sometimes tend to set goals that are too hard to achieve and by the time Valentine’s Day rolls around, we are eating the entire box of chocolates. So here are five changes you can make that are simple and a little more obtainable.

Add more fruits and veggies

I know this sounds very cliché but it is so important.  Veggies not only provide us with amazing nutrients and antioxidants but they are also low in calories and full of fiber, to keep us feeling fuller for longer, preventing us from eating extra calories throughout the day that can lead to excess weight gain.

One of our 5 simple changes for you to make in the New Year: Add more Fruits and Veggies to your diet. Read more at www.cobornsblog.com

All forms count

  • Fresh
  • Frozen
  • Canned
  • Dried
  • 100% juice

Yes that’s right I said canned and 100% juice! Here are some of my favorite ways to add more servings each day.

Breakfast – I always have 100% orange juice with my breakfast and I add blueberries and bananas to the top of my whole grain waffles.

Lunch – For lunch, I always have a side salad with carrots, broccoli, cauliflower, carrots, peppers and mushrooms.  It doesn’t need to be a huge salad or the main dish.  Then I always have a fruit cup in 100% juice. When I have soup, I always open up a can of veggies and pour it into my soup. Are you having a grilled cheese with that soup, why not add a tomato and spinach leaf?

Dinner – For dinner, whether I am making stir fry, hot dish, or fajitas, veggies are always the main component. When my mom made tator tot hot dish (gotta love MN cooking) she would add two pounds of beef and one bag of mixed veggies.  When I make it, I add 1 pound of beef and two bags of veggies, if not more.  Plus I always serve a veggie on the side.  With fajitas, who says meat has to be the main part? The peppers and onions sautéed in olive oil are what brings in the real flavor.  Don’t forget the guacamole made with 100% avocados.  For stir fry, try to have a ratio of two to one for veggies to meat.  Remember a fruit cup always makes a good dessert!

Limit your added sugars

One of our 5 simple changes for you to make in the New Year: Limit your added sugar. Read more at www.cobornsblog.com

Fruit in any form, and 100% juice does NOT count as an added sugar.  Honey, agave nectar, 100% maple syrup, evaporated cane juice, and raw organic sugar DO count as added sugar. And I’m sure you know regular sugar and high fructose corn syrup also count as added sugar.  Look for these ingredients in the labels of your favorite foods and try to make a better choice. Remember added sugars are just extra calories with very minimal if any nutritional value.

Limit your sodium

One of our 5 simple changes for you to make in the New Year: Limit your sodium. Read more at www.cobornsblog.com

Sodium is hidden in so many foods, always be on the look out for this! It is recommended to get no more than 2,300 mg of sodium per day, unless you had a heart condition, high blood pressure, type 2 diabetes, or African American.  Those risk factors reduce your daily intake to 1500mg/day.  Look at the nutrition facts panel, just because it says “reduced sodium” doesn’t mean its “low sodium.” Challenge yourself to add up your sodium throughout the day.  I guarantee you will be shocked! Remember the sodium amounts are PER SERVING, so if you have two servings of a food item you need to double the sodium amount.

Be activeOne of our 5 simple changes for you to make in the New Year: Get Active! Read more at www.cobornsblog.com

When I say this I don’t necessarily mean to exercise or go to the gym for an hour a day.  I mean lead an active lifestyle ALL day.  Park your car farther from the building, take the stairs, walk an extra lap around the store on your next shopping trip, clean your house, lift soup cans during commercials, shovel your driveway, walk to get the mail, host walking meetings, walk during your break at work. All of these little things will add up to a healthier lifestyle and your body will thank you!

Science based information and diets

One of our 5 simple changes for you to make in the New Year: No Fad Diets! Read more at www.cobornsblog.comGet your nutrition information from qualified medical professionals.  Nutritionists, Wikipedia, and Dr. Oz don’t count.  Make sure you are talking to a registered dietitian; someone with the education and credentials to give you science based information that has been researched and validated.  Be wary of fad diets and know how to pick them out.  For example, if you are supposed to eliminate an entire food group like for example in the paleo diet, it is a fad diet.  If it has promising results and huge weight loss in a small amount of time, it is a fad diet.  If it is a special pill or potion, it is a fad diet.  Honestly, eating right really does come down to the basics, some of which are mentioned above.  You will not lose 10 pounds in a week doing this, but I promise you it is the most sustainable approach and your body will love you for it. Not only will you be seeing results in your weight, but your risk for chronic disease can decrease, your skin can look cleaner and your body will be functioning at a more optimal level! I hope I can help you to eat REAL food in REAL life!

Happy New Year everyone!!

Peace and Wellness
Ashley
Coborn’s, Inc. Registered Dietitian

 

Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

Click Here for more articles written by Ashley

A Journey to Better Health

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Well, it has officially been two years since I joined Coborn’s as their supermarket registered dietitian!  I can honestly tell you this has been such an amazing position to have; my favorite part; I am able to work with a variety of people in the community, like YOU.  So, instead of me writing another one of my blogs, I thought it would be a nice change to allow someone like YOU to write a guest blog for me on the ups/downs, challenges and ultimate successes with eating right and dieting.  I was so inspired by the story below and I know you will be as well!

I met Leni as he was cruising thru the aisles of his local Coborn’s scanning food items using the “lose it” app.  I introduced myself as the supermarket dietitian and asked him if he needed any help.  He was very excited to hear that I was a registered dietitian and began telling me about his current health situation and how he wanted to lose weight. After discussing his current eating habit, we set some obtainable goals.  I took Leni on a shopping tour pointing out the most nutritious foods and explained how we all should be eating at every meal.  Leni kept track of his daily intake with his app and would check in on a very regular basis, updating me on his progress throughout his weight loss journey. It was very motivating to see Leni not only reach his goals, but to see a more cheerful and happy person breaking through the wall of being overweight.  Now, that was incredible!  Leni wasn’t just focused on eating healthy, but living a healthy lifestyle that included regular exercise and being surrounded by positive people encouraging him along the way!  Now, that whole package was nothing but a recipe for success!!

Let’s give it up for Leni, here is his story…

A Journey to Better Health – by Leni DiMancari

A Journey to Better Health by Leni DiMancari - www.cobornsblog.com

I never in my wildest dreams thought that I could influence so many people to take better care of themselves and become healthy. I thought the only thing I could do to influence people was to be a better guitar player and manager. I didn’t realize that I was on the road to a shorter life because of the foods I was eating, the life I was living and not caring about what I put in my system. Here is my story that led up to my decision to live.

The choice to get healthy or die. www.cobornsblog.comIn the beginning

My journey to better health began in October of 2013 after finding out that I was on the road to heart issues and diabetes. There is a history of heart ailments in my family; my father and two sisters were both diabetic. I had consulted a physician about a lack of sleep and series of health issues that were starting to plague me. I was experiencing twitching, body aches, numbness in my fingers and shoulder, snoring, waking up every two hours, and not being able to focus at work. I was lethargic, unmotivated, and eating without thinking. At one point, I was drinking eight cans of Mountain Dew a day and eating fast food eight times a week with salt on everything. The doctor and I dug deep to find the root of my problems.

I didn’t realize what I was doing to myself physically until I found out that I was battling a lot of demons back then; I was swallowing a lot of depression. I began hating life and not caring if I lived or died, slowly poisoning myself with unhealthy foods, seasonings, soups and sugary treats. I didn’t realize that my eating was the problem until I went from a size 32 waist to a size 36 in just seven years.             

Over the course of 10 years since a divorce and quitting smoking, I had put on 60 lbs. I would un-tag myself in photos on Facebook, I would hide pictures of me on my timeline, and I would constantly graze. I would hide in my apartment with a case of Mountain Dew, a bag of chips, the TV, my PC and too much time on my hands. I would rarely go out in public.

 A turning point

It wasn’t until August of 2013 that I had a long talk with my sister about the negative effects of certain chemicals in food that could be a cause of the health problems I was starting to develop. She reminded me of her, my sister and Dad battling diabetes and heart issues, and after a long talk about the things I was eating and drinking, she thought I should talk to the doctor about how I was becoming. The doctor basically told me to “fix it or die.” I was depressed, lonely, and fat.  

I was overweight and on the road to the end. I had no idea of the amount of garbage I was putting in my system because you don’t think about the foods you eat sometimes; in turn, you just eat. I was physically inactive. My clothes were all oversized to hide my gut. My socks would tear, my pants didn’t fit, and my face was round. I didn’t think there was anything wrong with my food choices at the time, but I was wrong.

Quit Soda. Quit Liquor. Quit Smoking - www.cobornsblog.comI decided to make the changes. The doctor and I had a long discussion that really helped. He reminded me that I had already proven I was a strong-willed person when I had given up alcohol and cigarettes. If I could make those changes, I could certainly take on this challenge and win. Without health insurance, I was basically on my own and had to figure it out.

Meeting Ashley and beginning my journey

I then discovered that we had a registered dietician for free available through our grocery store. I went out to the store and met with her, and in two hours, I learned more about the negative influences of our food. I decided then that it was time to take the challenge head on and I did. I had a long talk with one of my close friends about smart phone apps, and then I downloaded the LoseIt.com program. 

I registered with the service, I picked up a mixed martial arts DVD, and I set out on a ten-month journey to a better life. The app keeps you in check, plus gives you a plan to work and goals to reach. It also sends you email stickers and awards for you when you reach peaks.

Ashley (the supermarket dietician) and I would look at the foods that had the worst issues on my list, and soda was the first to go. I tapered it down to zero soda by October 1st. I had no idea that the chemicals in soda were having such a negative effect on my health, until I had my first eight hours of uninterrupted sleep in years. I had no idea that my hypertension was caused by the amount of sodium I was ingesting daily. OMG, I was digesting over 4000 Mg a day; no wonder I was such a wreck. I cut my sodium levels down to under 2200 a day (less than the RDA). I was wide awake in the morning and I liked it a lot.

I eliminated the trans-fats and fried foods, too. I was starting to see changes, little by little. I also realized that I wasn’t getting enough fruits and vegetables. V8 doesn’t count; it’s too high in sodium. With the help of our dietician, the Lose It program, and a newfound confidence, I was ready to try and reach my target weight of 170 lbs. I was at 230 lbs. 

My goal

I wanted to be at that weight where I felt most confident (I wanted it to be the 1980s all over again). It was a huge goal, but I knew if I stuck with the program, dieted, exercised, made healthy food decisions, and eliminated the garbage foods, I could reach it within 8 to 10 months. Here’s what I did: I listened to our dietician. I took all of the high-sodium foods out of my diet and dumped the soda.

Coborn's Customer, Leni, shares his Journey to Better Health. - www.cobornsblog.com

The changes I made

Here’s what I changed from my diet:

I started my body furnace moving with breakfast: eggs, toast, turkey sausage, low-sodium cheeses, spinach, low-sodium tomatoes, flax seed, onions, and jalapenos. Breakfast is the most important meal of the day.

In the graphic below is the short list of foods that will never be in my house again.

13 Junk Food Alternatives - www.cobornsblog.com

You have to be willing to end your relationship with bad food, in order to appreciate all of the good food. I kept five foods that I still love in the mix, knowing now that my metabolism furnace can handle it now: Five Guys little burger, Culvers mushroom and Swiss, Ciatti’s (Because I’m Italian and it doesn’t taste corporate), La Casita (Mazatlan burrito with pulled chicken, artichoke and spinach), and my treat is the Dairy Queen small chocolate malt (high calories, but still high in protein). 

I calculate every meal based on calories and intake, along with a solid exercise program. I started slow to get into the groove so it became a routine daily, beginning with 15 minutes of cardio, and 30-second body planks to tighten my core. Since then, back aches are non-existent. I now do a routine of 30-45 minutes a day of cardio and kick boxing/MMA training, and I can plank for up to 25 total minutes, combining the first 15 minutes starting at a 5-minute hold, and going downward at 5-4-3-2-1. Then 5 minutes cool down planking (2 @ 2minutes, 1 at 1 minute.) The final 5 minutes is a combination of a circular plank that uses forearms, sides, back, alphabet abs and a mountain climber.  

In ten months, I’ve now lost 61 lbs. and have a new confidence, a girlfriend who works out with me, an entire new wardrobe (I was happy to donate all of the oversized clothes to charity) and a better attitude. To think back to where I was and to see where I am today, I will never relapse into food problems again. My biggest advice is to not be afraid to fix it and ask someone for help. READ THE LABELS on everything. If you slip, its ok, just get back on task, and always believe in yourself that you can do this, and you will feel great about yourself. There is nothing better than to have people you haven’t seen in a year tell you that you look great.

Here is the workout routine I use six days a week, with a light workout on the off day. I walk everywhere and I usually park far away from the door when shopping, rain or shine.

Mixed Martial Arts 30-40 Minute Workout Routine - www.cobornsblog.com

Leni DiMancari
Coborn’s Customer

I hope that Leni’s story was able to inspire you to make some positive changes in your diet and workout routine. Remember, if you ever need anything from me, I’m just an email away. Click Here and click on the “Ask Our Dietitian” button to connect with me today!

Peace and Wellness, Ashley
Coborn’s RD Supermarket Dietitian

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com