How Mindful Eating Can 
Help You Lose Weight 
5 Tips to Get Started
Kristina LaRue, RD, CSSD, LDN

 

Snacking while cooking dinner, eating while writing emails, munching on the drive to work. Multitasking might save time, but when it comes to eating there is also a cost: distraction.

 

Multitasking while eating makes it challenging to be mindful. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Or maybe you find yourself at 10PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner. Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating.

 

Mindful eating is being aware of the taste, texture, aroma, presentation, and your body's hunger and fullness cues. Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off.

 

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A New Reason to Love Yogurt (Aside From It Being Delicious)

 

In recent years yogurt, especially Greek, has become a snacking staple. Add granola or fruit on top and you've got an easy, cool, high-protein snack that will leave you satiated for hours-without overloading on calories. So it comes as no surprise that people who made yogurt a strong part of their diets in a recent study gained less weight over the years than people who didn't. That's right, eating yogurt can keep your waistline in check.

 

Scientists followed over 8,500 men and women over the course of about six years. Participants logged their yogurt consumption every two years, indicating how often they indulge ranging from fewer than two times per week to over seven times per week. Researchers measured their average yearly weight change, and found that yogurt lovers - those who had over seven servings per week - had a lower incidence of weight gain and obesity than those who ate yogurt the least. This inverse association was even stronger among yogurt eaters who boosted their diet with fruit.

 

Since yogurt is a great source of probiotics, it tends to lead to better gut health, says Liz Weinandy, MPH, RD, LD, of The Ohio State University Wexner Medical Center. "There is some really exciting research out there showing that people who have better gut flora or more beneficial bacteria in their guts tend to weigh less," she adds. "The way our gut flora affect our overall health is just starting to be discovered and it may be that it affects many different aspects of our health from our weight to our thought processes."



Local Events

Susan G. Komen Baton Rouge Race for the Cure
Saturday, March 7th 
Race starts @ 8:00 a.m.
Location: LSU

Saturday, March 7
Gleaux 4-Health 5K & Family 1 Mile Run
Downtown Breaux Bridge
Race begins @ 5 pm

Zydeco Marathon & Half Marathon
Lafayette, LA
Cajun Field
March 8th, 2015
Saturday, March 14th
Color Me Cured Diabetic Dash
5K run/walk
New Iberia City Park
Race starts @ 8:00 a.m.

 
Saturday, March 14
Red River Run
Race starts at 3:00 pm


Saturday, March 14
Kasey's Hear & Soul Run, Walk & Roll
Natchitoches, LA
1 Mile & 15K begin at 8 am 
5K begins at 8:30 am

Sunday, March 15th
Shamrockin' Run 8K 
New Orleans, LA
Race starts @ 9:00 a.m.
 
Saturday, March 21
Providence Corporate Cup 5K
Baton Rouge, LA
Saturday, March 21
Komen Race for the Cure 5K
Lafayette, LA

Saturday, March 28
Acadiana Running of the Ducks 5K
Lafayette, LA
Saturday, March 28
Free to Breathe 5K Run/Walk
Lake Charles, LA

Saturday, March 28
Fatima Fun Run 5K/1Mile
River Ranch Gazebo
Race starts @ 8:00 a.m.
Pomegranate Oatmeal Snack Cups

Ingredients:

  • 1 small banana
  • 2 large eggs
  • 1/3 cup 100% pomegranate juice
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened almond milk
  • 2 cups quick cooking oatmeal (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 1/3 cup pomegranate arils
  • 2 tablespoons coconut oil, partly melted

Directions:

  1. First, preheat oven to 350�F and spray a muffin tin with nonstick cooking spray.
  2. Then, place banana in a medium size bowl and mash until smooth. Add the eggs, pomegranate juice, vanilla extract, and unsweetened almond milk. Whisk until combined.
  3. Add the oatmeal, baking powder, 1/3 cup pomegranate arils, coconut oil, and mix until smooth.
  4. Fill muffin tin about 1/3 to 1/2 way full. Sprinkle additional pomegranate arils (1/4 cup) on top.
  5. Bake at 350�F for about 20 minutes.

Nutrition Information

Serves: 6 |  Serving Size: 2 snack cups

Per serving: Calories: 200; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 464mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 6g; Protein: 6g