Anna Cortesi is a Clinical Dietitian-Nutritionist who works with a variety of clients to meet their nutritional goals while working within their lifestyle. With a focus on meeting the demands of a busy schedule, Anna teaches clients how to eat within their lifestyle and their specific needs.
It is important to know how to offer our children good and quality food, avoiding any kind of exaggeration. Without depriving the children of different delicacies, we should work towards and promote a healthy diet. Let’s have a look at 7 practical tips to help us stick to our goal:
1. Do not push your child to eat: It is a common phenomenon to chase the child around food, to eat up to the last crumb in their plate. However, children are aware of the amount of food they need, so we have to trust their decision.
2. Don’t Exclude Sweet Delicates: It is important to remember that what is forbidden automatically becomes more attractive to us. With this in mind, we should not ban any kind of food from our child’s menu. Even if we know that sugar is not healthy, we need to adjust sweet treats to the child’s diet.
3. Do not reward the child with food: One of the common mistakes made in the child’s daily routine is being rewarded for eating a non-appetizing dish with a specific meal (usually sweet treats). If this happens regularly, the child will start the food you try to give him as a treasure for his reward.
4. Beware of the Beverages: Although many people cannot see it, the truth is that beverages can give us a large amount of calories daily. That is why we need to control the consumption of beverages we give to our child, especially when it comes to sugary beverages, soft drinks and fruit drinks. Water is the best option here.
5. Do not constantly offer food: It is not right to constantly offer food to the child during the day. Let’s stay within 3 main meals with 2 or 3 snacks per day.
6. Teach the Child to Drink the Right type of Milk: Cow’s milk or most plant based milks are nutrient dense foods for our child. However, we must careful not to ask the child to seek only chocolate milk or consume milk with cereals that are rich in sugar.
7. More Fruits and Vegetables: No matter how difficult it is, it is important that children eat more fruits and vegetables, fitting them into their everyday life. By following these simple tips, we will be able to offer children what they need for their good development. Without exaggeration, children will appreciate the importance of a healthy diet.
You are done with your obligations and now you are relaxed at home. You are about to watch a favorite show on TV or just read a book in bed or on the couch until you feel sleepy. These hours of relaxation can be devastating to your diet, since there are many temptations that unfold before your eyes. Most of us have combined TV with a tasty snack. Subconsciously, when we relax, we begin to seek the company of a fatty meal, even though we have already eaten something healthy.
What can we do to avoid the debacle? One solution would be to sleep early and forget that there are foods in the refrigerator calling our name! But this is not happening often. That is why other solutions are required so we can enjoy the evening hours of relaxation, without loading unnecessary calories.
So when you feel you are ready to indulge in a sumptuous meal late at night, when you are bored and want desperately to escape from the routine with a delicious snack, see the alternatives you have:
Make sure you have consumed all the meals of the day. Research shows that if we consume all 3 meals during the day, including snacks then chances for midnight cravings are reduced.
Brush your teeth, or even better, give your smile a nice bleaching since you can easily obtain a dental teeth whitening system. This will give you an irresistible smile and a great excuse to avoid the delicacies in the refrigerator. Even after just a thorough teeth brushing, it is very likely that you will no longer have the need to try something forbidden.
Get busy with a hobby. As trivial as it may sound, getting busy with something pleasant will keep you away from tasty temptations. So, start knitting or embroidery, make hand-made creations for the home or office, read a favorite book or play a game on your PC or mobile device that always excites you. Especially, when talking about an activity that requires movement on your part, then the benefit is double. For example, game consoles have games that require you to move. Find something like that and have fun while not only avoiding eating unhealthy snacks, but also losing calories!
These are some of the things that will keep us away from temptations at night. It is important to remember that our good mood does not depend only on consuming food. We can be happy without food or unhappy with all the food that our mind and stomach yearns. So, disconnect the pleasant and relaxing hours of night from the experience of overeating and the overconsumption of useless food.
Everyone feels rejuvenated while on holiday by relaxing their mind and body. Yet, we all fear the dilemma of putting on extra weight while on vacation. You can prevent this easily by acting upon the following suggestions.
Try not to binge eat: Being carefree and detuned on holiday is not something to be afraid of. It becomes an issue though when we start splurging on different types of food, unstoppably. Try control your meal portions even if the urge to binge on everything feels unbeatable. This way you will avoid ending up with an abundance of calories that will of course be stored as extra body fat.
Dine smart: If you are planning a long trip, you will probably be dining a lot. Making healthy choices every time you have your meal is the key to remain slim and stomach ache-free. Your options for healthy food may be limited so plan your food intake proportionally and try not to fill yourself up.
Snack, Snack, Snack: If you are travelling with family, the best way to make sure you eat healthy is by preparing creative and handy snacks for yourself and family. Snacking regularly while on holiday is crucial to maintain normal glucose levels in the blood during the whole day. Glucose is the brain’s fuel and helps in its proper functioning – nobody wants to stay low on energy while on vacation.
Quick meal preparation: If you have the space and equipment for preparing lunch or dinner while on holiday, diversify your options to dine out and have home-prepared meals at the same time. Swapping along these options will not only ensure controlled body weight, but it will definitely add up to a healthier diet plan during your holidays. With that, you can have the best of both worlds.
Focus on your plate: Enjoy the taste, smell and texture of the food you eat. Enjoy the scenery around you and focus on your meal again. Studies show that concentrating on your plate while eating will prevent over-eating and popping unneeded calories in your mouth every 2 minutes. Try not to binge on nuts, seeds and sweets while having long conversations by the beach – you will not realize how fast the plates got empty – in just less than an hour of binge-snacking.
Workout: If you are staying at a hotel with a gym, do not let it go to waste. Use the pool facilities for a swim if it is included in the package or the sauna to burn some calories and rejuvenate your skin. In this way, you can attain a streamlined and healthy body by not feeling guilty of the extra food portions.
Walking is your secret weapon: If you are munching on high-calorie cuisines, make sure you walk. Go for a hike and enjoy the scenery. In this way, you are not letting any calories to store up in your belly. Instead, you are burning all the extra energy right away. Moreover, if you find yourself standing in front of a huge mouth-watering buffet, try not to feast on a variety of cuisines, but sample them instead. In this way, you can try everything and anything you like without the fear of gaining extra pounds.
Indulge once a day: Don’t deprive yourself from sweet or savory treats while on holiday. If you eat healthily throughout the day, then you deserve having a small treat, whether it’s ice cream, chocolate cake or traditional sweets. Besides what is the point of going on holiday to your dream destination and not being able to taste its delicacies?
How to Easily Maintain Your Silhouette during the Summer holidays
During summer everyone relaxes a little more, whether we are at work or prepare for our summer vacation. The temperature rises and the urge to relax is a natural consequence. Instead of the severity of winter months, we prefer the relaxed, stress-free summer days. Our mood improves, we smile more often and we long for walks with friends. However, as idyllic as this backdrop may seem, the truth is that a significant risk lurks in this relaxation. There is danger that lies in excessive relaxation in relation to our diet.
It is a pity to spoil everything we built laboriously during the winter, just because we get caught up in holiday excesses. That is why we propose a program to reduce the negative effects of the summer holidays on our bodies and therefore in our psychology.
How to stay away from excesses during Summer
There are three rules in relation to the summer months. If you commit to faithfully follow them you will see that you won’t regret your summer tranquility and rejuvenation. So let’s see these rules:
You choose which days you will succumb to dietary temptations that surround you. If you yearn so much for a large, refreshing ice cream, you can have it because you can choose to consume small quantities daily or a larger amount e.g. 1 cup once a week. You can’t wait to taste tropical cocktails by the sea? Choose some of the days of your holiday and offer this pleasure to yourself. Don’t overdo it though!
Second, follow the “rule of one”. This means that you can give into a temptation, but only in one. Do not overdo it with the appetizer, the main dish and the dessert during the same meal. This would have very unpleasant consequences for your waistline and particularly if repeated often during the summer. Instead, choose a dessert that you haven’t had for a long time and enjoy it without guilt, since you have consumed the rest of your food in moderation.
Finally, make sure not to go out hungry. Even if you arranged to go out to eat, a lifesaving solution is to eat something before going out. But be careful not to overdo it. A small meal of about 200 calories is what you need. It will keep you full enough so you do not give into all the unhealthy menu choices. By eating something small you don’t risk spoiling your appetite at all!
No one can argue that our summer holidays and our excursions in the countryside are not idyllic. But they hide many dietary temptations so you have to be extremely careful. It is not enough just to enjoy the holidays and the pleasant, relaxed mood. It is important to take care of our diet, choosing healthy foods rich in vitamins and nutrients. Therefore, choose between delicious and nutritious fruits and vegetables, lean meat and fish, so you can enjoy every meal and stay in control.
There are people who claim that our body is able to detoxify itself adequately, without requiring any additional effort. As a consequence, any attempt related to detoxifying our body is not needed and should not be adopted as a lifestyle. If our body does all the work for us no matter what we do, why should we engage in detoxification fasts and special diets? Is this true? Is our body capable of providing all the defensive patterns that lead to detoxification?
It goes without even saying that certain body parts of ours are responsible for filtering the food we consume and result in detoxification. Each day we consume several portions of harmful elements, whether we realize it or not. This is why our liver and our kidneys, amongst other body parts, are able to absorb these harmful elements and assist towards rejecting them. In other words, these body parts indeed filter all of the consumed foods and wipe the harmful elements off.
Toxins do exist, nobody can question that. With this broad term, we refer to all the potentially harmful substances that might damage our health. Toxins can either have short or long term effects, being immediate or chronic toxins. They are carried within our body through various ways. Most frequently, we consume them via pesticides on sprayed foods or through mold, food packaging, heavy metals and toxic chemicals. Due to the imminent danger that we face every single day, it is imperative that our body’s filters work efficiently at all times. But are they sufficient?
Unfortunately, they are not. On the contrary, our body spends large amounts of energy towards filtering the foods we consume and eliminating the toxins from within. It is therefore necessary that we rest our body as much as we can. The best way to do so is through our ideal diet selection. Contrary to common belief, we do not need to engage in a detoxification fast drinking nothing but lemonade and cayenne pepper or consuming only fruit and vegetable juices. However, substituting at least one meal per day with a healthy juice has been reported to work wonders for our health state.
Drinking a lot of water also helps with the detoxification process. Several other foods have been known to benefit your body and promote detoxification, such as:
Calcium rich foods
Foods rich in fiber (especially oatmeal and flax seed)
Vitamin B1 rich foods
So if you are truly determined to stimulate the detoxification process of your body, you ought to make some radical changes in your diet. You need to avoid overly processed foods that are filled with chemicals and additives. You must drink plenty of clean water and other liquids, while at the same time you should focus on consuming fresh, organic foods as frequently as possible. With these tips in mind, you are bound to improve the detoxifying properties of your body and offer the precious rest it is entitled to!
Iron deficiency can cause many problems to the human body. For this reason, all the people that do not get an adequate amount of iron on a daily basis, experience certain symptoms that must fully comprehend and dealt with. In case the person does not deal with these symptoms they risk of having some very serious health problems. In severe cases of iron deficiency your dietitian might even recommend some nutrition supplements. Sometimes, the need of iron is increased (for example in pregnant or lactating women, people with special medical conditions).
Below you can find some of the most common symptoms when you experience iron deficiency:
A general feeling of fatigue: when you have iron deficiency, you may be feeling tired and without energy. Even if you haven’t done anything all day, you might still feeling really exhausted.
Focus problem: when you have iron deficiency the neurotransmitters of your brain operate on a very different level. This is why you might have a focus problem.
Lack of emotions: the interpretation of your feelings might get a little more confusing if you have an iron deficiency. As a result, you may find yourself with important lack of feelings in situations where you have reacted very different otherwise.
Breathing problems: in many cases you may experience some difficulty in breathing properly. You may try to breath and you may feel like you are suffocating.
Pale skin: this is the most common symptom in all of patients with low iron levels. Blood doesn’t flow properly inside the body, so the skin gets pale.
Difficulty in exercise: naturally, exercise will make you feel tired. However, if you notice that you get tired a lot faster and easier, you have to ask yourselves why. You have to make the right test in order to find out if you have iron deficiency, especially if this particular exercise was easy for you in the past.
Muscle pain: whether you exercise or not, you are feeling your muscles in a lot of pain. This is another important symptom that you must not neglect.
Fragile nails: if your nails are easily broken or you have noticed some white lines across them might be another symptom of iron deficiency.
Fragile immune system: if you notice that you are getting sick very easy or you are exhausted from a simple flu, you have to try and investigate it more. Do the proper tests in order to find out.
Hematuria: this is a rather uncommon symptom, however it clearly states iron deficiency in your system. If you spot an unusual color (pink or red) in your urine, you have to make an appointment with your doctor. Remember that certain foods, such as beets, cause the same effect.
Given the symptoms above, you can understand how important iron is for your body and overall health. If you manage to get sufficient amounts of iron you are helping your body and you are offering additional energy. This way you can cope with all the demanding tasks of the day. Iron is necessary if you want to have strong nails and beautiful skin. Additionally, with efficient iron you will be able to have strength and stay focused to mental challenges. Take care of yourself! If you spot any of these symptoms do not waste any more time. Do the necessary tests and add to your daily nutrition foods rich in iron like pulses, green leafy vegetables, different types of nuts and seeds, cocoa, fish and seafood.!
Taking care of your body is as important as following a healthy diet. This is because if you do not take care about your body and health you are more likely going to end up stuck in bed or worse confined to a hospital ward. Many people argue that if they are not experiencing any pain or infection it means that their bodies are perfectly all right.
This however is not entirely true as research has shown that some type of diseases usually stay in the body for as long as 20 years without exhibiting any health conditions to the person.
Hypertension or high blood pressure is an example of a silent killer in the body. This condition entails an increase in the blood pressure. Momentarily when the blood pressure increases, the pressure on the veins and arteries also increases. This increase of pressure on the veins and arteries, motions the heart to increase the heart beats there by outworking the heart. As it is well known, the heart is one of the most sensitive organs in the body.
There is substantial ground to state that hypertension is mainly a result of fat deposition on the walls of the veins. When one eats junk foods, the excess fat that cannot be burned up is forwarded to the veins as deposits. These deposits narrow the vein pores and hinder the smooth flow of blood. This, in turn results in high blood pressure. Hypertension does not happen just from bad dieting though. Other factors play an important role as well, like stress and genes of course. High blood pressure is considered being one of the five top diseases causing mass deaths. Hypertension is not selective as it attacks the young and old alike. Everyone should check up their blood pressure every 6 months in order to assure their blood pressure is within healthy rates (12/8).
Anna Cortesi Blood Pressure Test
If you have been diagnosed with hypertension keep in mind that:
One of the most important things is to watch your weight. Keeping weight down helps keep blood pressure down
Try to eliminate alcoholic drinks
Avoid salty food intakes. Replace salt in cooking with herbs and spices
Regular exercise helps control stress and keeps your blood pressure normal
Smoking temporarily raises your blood pressure. It also adds to the damage that high blood pressure may cause to your heart and blood vessels
Situations which cause stress, anxiety or worry can dangerously draw your blood pressure even higher. Always try to remember that your health worth’s more than winning an argument.
Our brain is capable of so many actions. Most of them are good for our health, but some of them aren’t. An example of how a brain action can cause a problem is the power a habit has. The ability to maintain a habit truly helps only when it comes to healthy eating or exercise. Unfortunately though, most of the times this is not the case.
The addiction, whatever it is, forms a path in our brain. A path so often used that it forms a habit. However, recent researches indicate that mindful meditation can actually help us quit some annoying habits.
Human’s brain is a well-structured machine that can learn quickly new techniques and absorb knowledge. When our brain has to deal with an addiction it cannot separate which ones are good for our health and which ones are bad. The brain assumes that each habit is made for a good reason thus, it will keep on returning on the same paths, making quit a bad habit extremely difficult.
Doctors and researchers have used brain scans and discovered that meditation can calm the posterior cingulate cortex. They concluded to the hypothesis that mindfulness exercises can help a person get rid of even the strongest form of addiction. Smoking, drinking, even unhealthy habits can be treated through a brain exercise procedure.
Some research has attempted to test this theory. With some volunteers, addicted to any form of bad habit, they tried to assist them. Through a circle of brain exercises, the results were quite impressive. When a person manages to disconnect the path leading from craving to smoking or drinking, then this addiction is treated.
Our brain is an organ that never stops to learn and create constant new links between desire and action. If we manage to reprogram some of the old links that are bad for our health, our unhealthy cravings will stop. Therefore, this will assist a person to quit a bad habit, easier and more effectively. All those smokers that quit smoking every now and then, just to return to this awful habit. All these people craving for junk food just because their brain made a strong connection over the years.
Only by paying attention to the specific exercises, you can improve your brain action. Your brain should learn to distinguish all the good habits, from the ones that are harmful for you. This said, one might easily guess how easy it would also be to program your brain for certain actions.
Eating healthier, drinking more water or train your brain and create a link between happiness, habit and daily exercise. These are the links that we would definitely want to maintain or even create.
This new method may be the answer to so many problems, an opportunity for a brighter, healthier future. Through these exercises human kind can take a step forward to evolution by leaving behind all these medieval behaviors.
We all want to have more free time, so as to enjoy a nice coffee with our friends or some quiet time with a book in our hands. However, finding more time is getting more and more difficult, with all these activities throughout our daily routine. One of the most important things that requires some time is preparing our daily meals, so as to enjoy healthy homemade foods without having to order lunch or eating junk food all the time. This is why we have developed some tips in order to make your life a little easier and provide you with solution so as to be able to prepare your own meals without having to sacrifice your whole weekends.
It is important to have all the right ingredients, before you start cooking. Therefore, make a list with all the necessary products and make a trip to the grocery when it is less crowded. In this way, you will save some time while you shop everything you need.
Before even turning the oven on, make a list with the meals you would like to prepare for the following week. Make sure this list includes at least one of each food category and in this way you will make sure your diet will be balanced during your busy week. If you have a few more minutes you can organize a few more weeks ahead. Moreover, in this way you are certain that you will buy only the ingredients you are going to need in order to prepare those meals and nothing more.
For every fruit or vegetable you are going to buy it is important to prepare them ahead of time. In this way they will be ready in any case, when you will taking off for work and you will remember to grab an apple with you, or when you will start cooking and everything will be already washed and ready.
We have so many appliances in the kitchen. Therefore, for our convenience it would be wise to use them all together. In order to save some time, use your devices wisely. You can use the stove while blending or boiling on the stove tops.
Remember all your favorite meals! You can cook whatever you want, so make sure the meals you prepare are among your favorites and the process will be undoubtedly easier.
In case you are a fan of soups and special sauces, the best and easiest way to store them is in glass jars. In this way, you can avoid plastic cans that are unhealthy and be able to retain them a little longer.
Whatever you do, the most important thing is to have fun! The preparation and cooking process is supposed to be good for your health and the health of your family. So it would be best if you could also enjoy it as an activity either with your loved ones or by yourself. So turn your favorite music on and start a habit that will not only empower your physical health, but your mental one as well.
Have you ever experienced a heartburn and other associated symptoms of acid refllux? Reducing the intake of some certain types of foods that lead to that heartburn sensation is a good idea to start with. We recommend that your intake consists mostly of a low fat and plant-based options instead of high-protein meals. In addition to this, make sure you snack up after every few hours instead of feasting on huge meals and large quantities of drinks. Moreover, if you smoke often, try to restrain the habit, as it is also a vital contributor of acid reflux.
The following list exhibits some of the most common beverages and food items that trigger a heartburn sensation in people:
Coffee or tea (especially right after eating)
Supplementary beverages that include caffeine
Citrus fruits, like oranges and lemons
Tomatoes and products that include tomatoes (again..acidity)
Fatty and spicy foods
Onions and garlic
For making viable changes in your dietary routine, add 1-2 tablespoons of oatmeal in your breakfast or lunch. Oats tend to absorb the acidity.
Ginger is another remarkable source of reducing acid reflux and it keeps related symptoms to the minimum. Ginger is known to hold anti-inflammatory properties and helps in overcoming numerous gastrointestinal related ailments. Drinking ginger tea or smoothies is the perfect way to add this exceptional food component in your daily diet – just be careful if you have high blood pressure, then it is not recommended.
Other highly valuable food components that help overcome symptoms of acid reflux include aloe vera juice, bananas, melon, fennel, chicken and turkey, seafood, leafy green vegetables, celery, parsley, couscous, rice and many more.
Adding a combination of the above-mentioned food items in your daily routine not only diversifies your diet plan, but also helps in vigorously fighting against acid reflux. Furthermore, try not go to sleep right after dinner and make every bite worth the chewing. Chew slowly and sensibly – do not forget: your stomach has no teeth! Make those heartburn sensations go away by modifying your diet accordingly, swallow food in small quantities and do not mix many flavors and drinks while eating.