Jackie's Health Blog

Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting….

Here are 5 great tips for making it through the game without eating yourself silly:
1). Have a substantial, balanced breakfast on Sunday morning (seriously) – I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
2). Go for a FAST walk for an hour, about an hour after you eat.
3). Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
4). Put all the rest of the goodies on a table far away from the TV
5). Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers. Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.

Need more ideas? Send me a note on Facebook and I’ll send you some. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….

Have you ever heard of National Salt Awareness Day? Well, neither had I, before yesterday, that is. And I’ve just learned that the first week of February is World Salt Awareness Week! So, here’s some useful information about salt and sodium.

You probably already know that sodium plays an important role in maintaining the body’s fluid balance. It’s essential for muscles and nerves to function properly. However most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day — and if that sounds like a big number, you may be surprised to learn that it’s the equivalent of about 1 teaspoon of table salt. If you’re not in the habit of adding salt at the table, you still may not be in the clear…most of our salt intake doesn’t come from the salt shaker; it’s hidden in many of the foods we buy at the grocery store and at restaurants. Here are some of the main culprits that may have much more sodium than you realize: frozen meals, ready-to-eat cereals, vegetable juices, canned vegetables, packaged deli meats, soups, marinades, sauces, dressings and condiments.

So what can you do to reduce the sodium in your meals and still maintain the flavor? The preference for salt is a learned preference, and can be unlearned. Gradually wean yourself off of high sodium (over 600 mg/serving) foods gradually, adding in more flavorful spices and seasonings, like garlic, onions, basil, and ground chili. Beware of combination spices like chili powder and garlic powder, as they often have salt. Check the ingredient listing on the label. Use fresh lemon juice to bring out the natural flavors in foods. After a month of “shaking less”, you’re palate will begin to adjust and high sodium meals will begin to taste too salty for you!

Of course, you can always purchase my blends, available in our online store at www.nutrifitonline.com. Be patient and remember that it’s taken years to develop the preference for salt, so it may take a while to unlearn it, but it will happen, and your body will thank you for it!

What with earthquakes, floods and other whims of Mother Nature happening all around us, I’m reminded to look again at my emergency food supply and evaluate where I would be if disaster struck here at my home…and guess what – I’m clearly under-prepared! We all know that it’s important to have flashlights, batteries, matches, portable radio, and a first aid kit, but what about food and water?

I’m heading off to the market with this list of 10 pantry food items that I’m buying and would recommend for your supply kit, just in case:
- Peanut butter (or some other seed or nut butter)
- Foil packets of tuna and salmon (easier than trying to find a can opener in an emergency)
- Dried fruit (raisins, dates, pineapple, apple rings, apricots, cranberries, cherries and anything else that looks interesting)
- Whole grain crackers
- Nuts (walnuts and almonds)
- Dry cereal
- All natural turkey jerky
- Low-sodium canned cooked beans (kidney, pinto, black)
- Low-sodium, canned vegetables (corn, peas, sweet potatoes
- Individual portion servings of milk and fruit juice in shelf-stable box packaging
- Water

Jackie’s Weighs In on the healthiest way to get back your Body After Baby in this week’s issue of OK! Weekly.

As you know, my book, Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast (Avery Publishing) outlines a 30-day program that all moms can follow – not just celebrities!

Although the article is about Kim Kardashian, getting back into shape after pregnancy doesn’t just help you look your best – it is essential to giving you the nergy you need to take care of your family.

I think the quote on the back cover by Mehmet Oz, M.D. says it all ” Jackie Keller delivers a wise plan for new mothers to recapture their chi- the life energy. Her good food and exercise regimen make perfect sense.”

Hi,

I want you to take a look at : Top 30 diet tips for New Year’s resolutions

We’ve all been there – a devil on one shoulder, an angel on the other…the devils says “eat, eat – you can diet tomorrow”; the angel says “be virtuous, be strong, resist”. Who do you listen to? At this time of year, many resolve to stop indulging TOMORROW. Maybe the problem lies with the whole concept of traditional dieting. Just perhaps, if we viewed eating healthfully as a lifestyle, we could eliminate the need to diet altogether. Think about it, a world without the dreaded “D”s – no dieting, no deprivation, no don’t eats.

I propose a New Years toast – here’s to loving life enough to eat healthfully and exercise vigorously. If we could master that, we’d never have to diet again.