Healthy Eating
How's your nutrition savvy? Take this short quiz to find out. (True or False)
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A love affair with food sounds like a recipe for weight struggles. Yet our chefs at Green Mountain both have lost a significant amount of weight after taking over the helm of our culinary services. They haven’t given up a thing to do that, either. Instead, they’ve done it the Green Mountain way – learning how to eat the food they love in a way that makes them feel great. The weight loss – well, it’s just something that happened naturally on the road to feeling great.
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Are you addicted to food? As the subject gets more attention from the media and health professionals alike, many individuals self-diagnose themselves as food addicts. Just what is food addiction, and are you truly addicted to food?
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When we think carbohydrate-rich, we don't generally think of watermelon, carrots, beets, peaches, cherries, and the like. But according to some popular diet books, those foods are off limits if we want to reach a healthy weight.
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A new buzzword in the health industry, clean eating seems to many of us like just another diet that classifies foods as "good" or "bad." To the diet-weary among us, the words conjure up images of organic carrots, mung beans and plain brown rice. Many of us wonder if it's just another weight-loss diet fad that will go out of favor in a few months.
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Anyone who's tried it knows that change isn't easy - especially when it comes to what we eat. So when New Year's resolutions involve major dietary overhauls, we urge a closer look. Do you know what you really need to change to eat healthy? Do you know the best way to go about it?
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Is a morning without orange juice and coffee unthinkable? Can you eat just one cookie, or do they keep calling from the cupboard until they're all gone? Do you sometimes feel an overwhelming urge to crunch that only chips, not apples, will satisfy?
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Reasons Why Diets Take the Joy Out of Eating
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So your neighbor, office mate, best friend, whoever just lost 10 pounds in only two weeks following the latest in high protein low carbohydrate diets. And now you’re thinking you should give it a go -- have even started the search for high protein low carbohydrate recipes?
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If we had to pick one trend in healthy eating that seems to be showing up almost everywhere we look, it would be gluten-free eating. From popular books, magazines and websites to grocery-store shelves and restaurant menus, it seems everyone is jumping on the gluten-free bandwagon. If we had to choose a reason, it would be the notion that cutting out gluten can help with weight management. Is there any science to support that claim?
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Healthy eating on a budget is possible and tasty, regardless of whether the economy is up or down.
Myth: It’s expensive to eat well.
Fact: Not if you buy smart.
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Before we say anything else, we want to point out that our title for this FitBriefing is a bit of a joke. We at Green Mountain, as well as many other experts, have advised for years that eating well – not dieting – is key to not only achieving and maintaining a healthy weight, but also to living well. Although we and others may argue with many points made in the bestselling book French Women Don't Get Fat, there's one thing we don't argue with: It advises the same thing -- eating well – but does it with a hook that has obviously appealed to the masses: What do French women know that Americans don't?
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Aim to maintain. Don't get sidetracked by weight worries in the face of holiday traditions. (Indeed, we don't encourage a focus on weight any time!) Maintain your healthy habits and revel in the pleasures of the season.
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Olive oil, olive oil everywhere, and more than a drop to drink...well, not drink, but certainly enjoy as part of the wonderfully healthy dishes we delighted in on our recent cooking tour of Italy.
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Gourmets know you don't need to eat a lot of good-tasting food to be satisfied. In fact, it's the pleasure in the first bites that gratifies most; subsequent bites serve more to fill us up. Eating more just because of the flavor is sort of like a dog chasing its tail; you'll never get the intense enjoyment of the first bites until you're hungry again and your taste buds have had time to recover.
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Here are a couple of interesting facts re the low-carbohydrate rage, according to two recent consumer studies.
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44% of American adults say they are trying to limit carbohydrates, but only about 4% say they are on a low-carbohydrate diet.
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Of those 4% on a low-carbohydrate diet, only1/4 of them actually significantly cut their carbohydrates.
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Most of us have likely at one time or another resolved to eat better – to cut out all the foods we think we ‘shouldn't' be eating. We believe by sheer willpower alone we can ‘eat right' to lose weight, improve our health and feel better.
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Sandra K. remembers her mother constantly worrying about her weight, forbidding foods like ice cream in the house, and telling Sandra to watch what she ate, too, to “keep from getting fat.” Today Sandra struggles not to recreate that scenario with her daughter, knowing that the attitudes and behaviors Sandra learned as a child have exacerbated, if not caused, her eating and weight struggles as an adult.
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Each January, people in the U.S. and increasingly other countries resolve to lose weight, making weight loss the #1 New Year's resolution. And as magazine articles, diet books sales and enrollment in weight loss diet programs attest to, weight loss diets remain the #1 way people try to achieve their goals.
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The Green Mountain approach to healthy eating is simple. At most meals, especially lunches and dinners, include foods from three different categories - Grains/Starchy Vegetables, Protein Foods, and Fruits &/or Vegetables.
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If only it were true! Well, here's some good news. It is! Yes, you can manage your health and weight successfully and eat what you want. In fact, at Green Mountain at Fox Run, we firmly believe that eating what you want is a critical step to putting an end to what for many of us has been a lifelong struggle with food, eating and weight.
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Try these tips for making foods delicious and appealing.
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In today’s world, we see or smell food almost everywhere we look:
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strolling through the mall scented with the fragrance of freshly-baked cinnamon rolls
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driving past the donut shops on a busy morning when we didn’t plan ahead for breakfast
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passing burger joints as we drive home late from work, hungry and not having planned dinner
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walking past the box of chocolate on the officemate’s desk
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flipping through the pages of magazines or while watching tv
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The holidays are definitely a special time of year. These days, however, many women wonder whether "special" means happy -- or stressful. Do you know anyone who doesn't feel more stress during the holiday season? One thing is for sure: Stress is a six-letter word that can spell added trouble for many women who struggle with food, eating and weight.
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Healthy holidays. If we use the typical definition of healthy, putting the words “healthy” and “holidays” together doesn’t seem to bode well for a festive season. Fortunately, we use a different definition at Green Mountain! It’s spelled F-U-N and stands for:
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Fat suffers from a bad reputation. It's in recovery mode when it comes to fat in our food. Long gone are the days of fat-free eating advice as the value of healthy fat from food is increasingly appreciated. But when it comes to fat on our bodies, well, that's another story.
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Most people might think that if anyone needs a strict eating plan, it’s a person with Type 2 diabetes. After all, eating to manage diabetes is simple if we understand food exchanges and count carbohydrates, right? Not so fast. If that were true, there probably wouldn’t be so many people who struggle to keep their blood sugars in a healthy range even though they’re pretty clear on what they’re “supposed” to eat.
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What’s the first step in mindful eating (also called intuitive eating)? Wait to feel physically hungry before eating. Sounds simple, but at first it may be hard. That’s because either due to dieting or chaotic patterns of eating, people often ignore physical hunger cues or eat when they are not physically hungry at all.
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The advice to eat what we want sends shudders of horror among many women today. “If I eat what I want, then I'll eat nothing but potato chips and candy!” is the common response. But when we truly understand the advice, we see that only by eating what we want can we achieve success in feeding ourselves well for health, healthy weights and well-being.
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If you've been reading our website for any length of time at all, you've heard us talk a lot about normal eating, appropriate portion sizes (the plate model) and making healthy choices. But, if you've really been listening, you know we don't believe there's any such thing as a perfect eater. In fact, the more relaxed you are about making choices and opting to take into consideration your wants and needs around food and eating, the more effective you'll be managing your weight.
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Agave versus honey, sugar versus high fructose corn syrup, artificial sweeteners versus natural sweeteners, and where does stevia fit into the mix? It’s almost as bad as the margarine versus butter debate. What’s a girl with a sweet tooth to do?
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Just a short time ago, making a choice at the sandwich shop was fairly simple – do you want white or whole grain bread? Turkey or tuna? Extra mayo or not? The diet-weary among us probably knew which choice provided more fiber, more omega-3 fatty acids, more fat, etc. But today? Now we're asked if we want bread with that sandwich! And the new carb language leaves many of us more than challenged. What does ‘net carbs' actually mean? How about ‘Effective Carb Count' and ‘Net Impact Carbs?'
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As a star of Valentine's Day, chocolate represents love, whether it be from our significant other, child, parent or just good friend. But for women who struggle with eating and weight, chocolate often represents something else: Binge time. What's behind this reaction, and what can we do to change it? Here's what we've learned in working with the women who have come to our women's healthy weight loss spa over the last four decades.
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Now is the time to celebrate: Good times, good company, and yes, good food. But if you're worried that enjoying yourself will pack on extra pounds, relax. The holiday season can actually be good for your waistline.
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Knowing the standard portion size of a food might help us prepare enough when cooking for the family, but if we use portion sizing to dictate how much we 'should' eat, we may be asking for trouble.
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New Year’s resolutions aside, most of us find making and sticking to the resolve to eat healthier a bit of a challenge, to say the least. And that’s even though study after study shows that people who eat healthier have a greater chance of living longer, better lives. For example, a study published last year of over 42,000 women suggested that women who ate closest to the recommended number of servings of fruits, vegetables, whole grains, low-fat dairy and lean meats and poultry definitely lived longer.
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A recent discussion on our alumnae discussion board got me thinking about this topic. A few of our past participants have been talking about how they are obsessed with food, and that they can't stop thinking about it. While food obsessions aren't always about eating enough, sometimes they are.
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Do you have your facts straight when it comes to healthy eating? Quiz yourself with our quick true-false nutrition test about some of today's more puzzling aspects of good nutrition. If you have fun with this nutrition test, see how you do on our “Top 10 Myths about Good Nutrition.”
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For women whose most recent experience with hopscotch has been hopping from one failed diet to the next, snacking (or having anything to eat outside of a designated three-meals-a-day) can be a scary, off-limits notion. Avoiding snack time, however, can do more harm than good when it comes to healthy weights.
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Detox diets are the rage these days. We’ll get right to the point. Could a detox diet help you?
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Move over low carbohydrate, here comes the next craze -- the glycemic index. As attention to the Atkins and South Beach diets wanes, watch out for the next wave of diet books featuring the glycemic index. Indeed, just googling the term shows a variety of books already exist that promise health benefits, including type 2 diabetes control and the ever elusive weight loss miracle.
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Among weight management experts, it's a familiar story. In an attempt to avoid going off their diets, dieters literally stuff themselves with carrots and celery sticks, all the while craving ice cream, potato chips and candy.
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In putting together your meals and snacks, it is not always clear which foods fit in to each of the three categories we use at Green Mountain. The list below will help you sort that out. To find more examples, to see how foods made of up of several ingredients fit, or to get meal and snack ideas, refer to our Healthy Recipes.
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A brief review of the principles of mindful eating (also known as intuitive eating) can help women who have already been to Green Mountain, as well as those who haven't had a chance to visit us.
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So you've been trying to eat healthy for some time now. And getting enough calcium is something you know you should do. After all, women run four times the risk men do for osteoporosis, a disease that can set you up for brittle, broken bones later in life. And currently, over 20 million of us suffer from the problem. So how are you doing in getting what you need?
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