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How to Eat Mindfully – Anytime, Anywhere

Expert tips on how to pay attention to your meal – even when you’re multitasking at work, in your car or with the kids.

Article By: Sarah Elizabeth Richards

The idea of eating mindfully sounds like a luxury: You savor each morsel of food, breathing in its aroma, admiring its color and shape. As soon as you take a bite, you admire its taste, temperature and texture. Is it smooth or crunchy? Salty or sweet? Spicy or bland? You notice how the flavor changes as you chew your food slowly and thoroughly, setting down your fork in between bites and breathing deeply as you check in with your body to ask if it wants another. When you’re finished, you are perfectly satiated – no longer hungry, but not full and definitely not stuffed. Eating is pleasure, and you have nourished your body in compete harmony with the universe.

Sounds fabulous, right? But it also sounds like a lot of work. It’s hard to make each bite of food an extraordinary experience, especially when real life gets in the way. There are emails to be sent, bills to be paid, kids to be shuttled. Sometimes a meal has just gotta be a meal.

Yet research shows that so-called mindful eating might be helpful when working to lose weight. It helps you eat more slowly which may lead to consuming consume fewer calories, as you give your body time to signal your brain that you’ve have enough. It also helps you gain more satisfaction from your food. One recent study found that our perception or “memory” of what we eat determines how full we feel afterward, no matter how much we’ve actually consumed. How many of us have eaten in front of the computer or while watching TV, only to look up and ask, “I’m finished already?”

The challenge is to fit mindful eating into our daily lives. Experts say it’s not that hard. “We often kid ourselves about how busy we are,” explains Brian Wansink, Ph.D., professor of consumer behavior at Cornell University and author of the forthcoming Slim by Design: Mindless Eating Solutions for Everyday Life. “It takes just 15 minutes to really enjoy a meal.”

Whether you’ve got fifteen minutes or five, experts agree you can eat mindfully wherever you are. You’ll starve if you wait until the perfect time and place to get into a mindful state of mind. “You can do it anywhere,” says Lilian Cheung, R.D., a nutritionist at the Harvard School of Public Health and co-author of Savor: Mindful Eating, Mindful Life. Just use these simple strategies:

1. Focus on your food. “The key is to focus on the food itself and not get carried away by thoughts or what’s happening around you.” She suggests closing your eyes and taking one or two deep breaths to switch gears. You can do this on a park bench, at a meeting – even while in the (parked) car during a busy errand day. “Try to pull into a parking lot, where you’ll have fewer distractions,” suggests Wansink. “You’ll want to enjoy your meal as much as possible. That’s not going to happen at a stop light.”

2. Make the most of the moments you do have. “Be aware of how much time you have to eat,” urges Cheung. “If you only have 10 minutes, consider splitting your lunch into two parts. Truly savor your food, then attend your next meeting and eat the rest later.” Or in cases when that’s impossible, at least recognize that you’re not eating mindfully. “If you can’t avoid eating while driving, at least be aware that you are eating in a rush,” she says. That’s a valuable lesson, too. Over time, you’ll be able to distinguish between the two states. As you learn how much better eating mindfully feels, you’ll be more inspired to make it a priority.

3. Step away from your desk. We all know how much the French enjoy life with their supposed two-hour lunches outside the office. But sometimes you just can’t get away. Stop and step out of the cube, even if you’re just walking down the hall to the break room, advises Wansink. “People like others to think they’re so swamped they can’t possible break away,” he says. “But you’re going to get much more of a lift eating with another person than sitting at your desk surfing the Internet or looking at someone’s Facebook post of cute cats.”

4. Keep mealtimes relaxed and fun. You do the things to set up the right physical environment to support your weight-loss goals: Not keeping junk in the house. Walking past the donuts in the conference room. Avoiding buffets. Your emotional environment matters, too. Research shows that people eat faster when they’re stressed or upset. So don’t start heated arguments when you sit down to eat. Save sensitive discussion topics for after dinner, even if it means changing the subject suddenly – do it with a smile and your dinner companions will likely follow suit. Bon appétit!

Mindfully Enjoy a Poblano & Egg Breakfast Sandwich

Servings: 1

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Level of Difficulty: Easy

Prep Time: 5 min

Cook Time: 7 min

PointsPlus® Value: 5

Ingredients

1 spray cooking spray

½ small poblano chili pepper, diced, (1/2 cup)

6 Tbsp. All Whites®

1/8 tsp. table salt

1 100% Whole Wheat Bagel Thins, lightly toasted

2 Tbsp. Weight Watchers® Shredded Reduced Fat Mexican Style Blend

1 Tbsp. salsa

Instructions
1. Spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add diced poblano pepper and sauté until crisp-tender. Transfer peppers to a plate when done.

2. Stir All Whites and salt in a small bowl, then stir into skillet. Cook until set, then scatter with reserved peppers. Fold into quarters.
3. Place bottom half of Bagel Thin on a plate. Place omelet on top. Sprinkle with cheese, then top with salsa and Bagel Thin top.
Yields 1 sandwich.
Notes: If you happen to have some cilantro on hand, chop some and throw it in-it will add a nice fresh touch! Poblanos are a slightly spicy pepper, but if you want to keep it tame, use bell pepper instead.

Brought to you by: WW

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Ingredient Guide

When determining what to make for dinner, it’s common to get into a routine. Whether you are in need of some inspiration on how to use an ingredient for the first time- or just want to add some variety to a dish you are already familiar with- refer to our library of ingredient guides to assist you.


sugars
seafood rootveggies powerfoodsgrill  herbs grainspears fats apple


Lifestyle Tips for a Healthy Heart

Adopting a healthy lifestyle will make you feel better now and can help you avoid heart problems in the future.  Try these tips to get you started on a heart-healthy way of life:

Mealtime:

  • Enjoy more plant-based foods with each meal –even breakfast.  For example, vegetables are a great partner for egg dishes such as scrambled eggs and frittatas.  Opt for egg whites most often or combine one whole egg with the whites.  Add sliced fruit on top of cereals and aim for whole grains like oatmeal, bran, quinoa, and whole wheat breads and other starches.
  • Avoid added sugars, saturated fat, trans fat and sodium in process foods and sugary beverages.  Instead find brands that are low in each category.  Better yet, prepare meals at home so you can control the amount of fat, sugar and salt that’s in your dish.  You’ll probably save money too!
  • Be mindful of portions.  Often we eat more than the recommended serving size which can lead to unwanted calories.  Read packages to determine appropriate portion sizes.
  • Snack!  Snacks are an important part of a healthy meal plan.  They help to prevent overeating at meals by ensuring you don’t ever get “too hungry.”  Choose healthy snacks like fresh or dried fruit, raw vegetables with hummus or low-fat dip, yogurt, almonds, whole-grain granola bars or whole-grain crackers with low-fat cheese.
  • Get at least 7 hours of sleep each night.  Studies show that getting less than 6 hours of sleep per night is a risk factor for heart disease.  Avoid caffeine, nicotine and alcohol close to bed time, as well as spicy foods, as this can interrupt with sleep.
  • Exercise a total of 30 minutes per day.  You can add this into your daily routine by walking for short bursts throughout the day, taking the stairs, or adding a bit of exercise at home while you watch TV on commercial breaks.  Be creative and make it work for your lifestyle.
  • Quit smoking.  Smoking harms not only your heart, but every organ in your body.  If you’d like help, visit one of our in-store dietitians or pharmacists for advice on products that can help you quit.

 

 

This information was brought to you by Oldways

OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING

 


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A How To Guide for New Year’s Resolutions

 5 Realistic Resolutions for 2015

1. Focus on Nutrition

The desire to quickly shed unwanted pounds can sometimes bring on some “not-so-healthy” behaviors this time of year.  Fad diets, unsafe diet supplements, and deprivation are just a few methods people try for a “quick fix.”  The reality is there is no magic bullet when it comes to weight loss.  Focus on adopting reasonable and healthy habits that you can easily incorporate into your lifestyle.  Make it a goal to:

  • Include a fruit or vegetable in every meal and snack.
  • Cut back on high-calorie, sugary beverages.  When weight loss is your goal, every calorie counts!
  • Swap out refined (white) grains for whole-grain products like whole-grain bread, pasta, cereal, brown rice, and quinoa
  • Choose lean meats, fish and poultry as well as non-meat protein sources like tofu, beans and nuts.

2. Don’t Forget to Eat

It’s true what they say, six small meals spaced throughout the day can help guide you to a healthier weight.  Skipping meals can run you off track and lead to overeating.  Aim to eat within one half hour of waking and every 2-3 hours thereafter.

3. Enjoy Family Meals

Eating dinner together is a great way to encourage the whole family to get involved in adopting healthier habits.  Make a set time for a meal and get everyone involved. Consider not only cooking together, but also getting others involved in meal planning, setting the table and even choosing a topic for dinner conversation. Dinner will go from being a meal to being a not-to-be-missed event.

4. Get Fit Together

Make exercise a group event, whether it’s with family, friends or even a team or support group. Try new exercise classes, a new walking or biking route, or even swap your favorite fitness DVDs with friends.  When it’s done together, it feels less like work and more like fun!

5. Reduce Screen Time

Spend less time in front of the TV and computer.  Did you know that the average American spends up to 5 hours a day in front of the TV and/or computer?  Swap half that time for a healthier activity such as going for a walk with a friend, taking a yoga class, preparing a healthy meal, or even relaxing with a good book.


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31 Days of Wellness

 

Don’t let December feel like a lost cause for health and wellness! Follow this “31 Day Challenge of simple, healthy choices and keep on track to meet your healthy lifestyle goals.

  1. Replace at least one caloric beverage (soda, juice, wine, etc.) with water.
  2. Add one serving (1 cup raw or ½ cup cooked) of vegetables to dinner.
  3. Start your day with a positive affirmation (for example, “I love myself for exactly who I am,” ).
  4. Turn off all electronics at least 1hr before bed.
  5. Take at least 5 minutes to quietly reflect on your day.
  6. Add a 15 minute walk after dinner to your regular physical activity.
  7. Eat a piece of fruit paired with 2 tablespoons of nuts for your mid-afternoon snack.
  8. Cook a big batch of veggie-packed stew on Sunday and enjoy for lunch throughout the week.
  9. Before reaching for food, ask yourself if you’re really hungry. If the answer is no, nourish what is actually feeling empty instead (e.g. read a book if you’re bored, take a bubble bath if stressed).
  10. Schedule that doctor’s visit, dentist appointment, blood work, etc., you’ve been putting off!
  11. Craving something sweet? Try a square or two of dark chocolate.  Remember to practice portion control and stick to a one or two square portion!
  12. Sit down to meals without distractions (phones, TVs, laptops, books, etc.)
  13. Get at least 7 hours of sleep each night.
  14. Cook a batch of plain oats to reheat for the week — sweetened with fruit, cinnamon and vanilla.
  15. Set an alarm to get up and move, even just to stretch, once every hour.
  16. Give your salt shaker the cold shoulder today. Try herbs and lemon juice for flavor instead!
  17. Swap in one whole grain (whole-wheat bread or pasta, wild rice, quinoa) for a “white” or refined grain today (white bread, white rice, regular pasta).
  18. Instead of using butter, try olive or canola oil for cooking.
  19. If the stress is building (or not!), find at least one extra excuse to laugh.
  20. Use ShopRite’s new nutrition shelf tag program to help you make nutritious choices while you shop.
  21. Making a sandwich? Try a thin smear of avocado instead of mayo or cheese.
  22. Forget about sizes: choose something to wear that flatters you and makes you feel great!
  23. Hug someone you care about.
  24. Instead of focusing on the food, direct your energy to the people with whom you’re celebrating.
  25. Wait at least 10 minutes before going for seconds at a party or the holiday meal.
  26. Go a little overboard yesterday? Get right back on track today by starting with a healthy breakfast.
  27. Spend the day walking around town to take advantage of holiday sales.
  28. Write down all the negative thoughts you have in one day, then replace them with positive ones.
  29. Clear out the house of leftover holiday treats by sharing them with coworkers.
  30. Make a plan for your New Year’s celebration: what will tempt you? How will you respond?
  31. Make your SMART (specific, measurable, attainable, realistic, time-bound) goals for January!

Bonus challenge: build on each day throughout the month rather than viewing the daily goals in isolation. For example, on Day One replace one caloric beverage with water, then on Day Two add in a serving of vegetables and replace another caloric beverage with water.

Above all else, remember that no matter what you celebrate, December is the perfect time to take a moment to appreciate all of the people and opportunities in your life that mean the world to you. Enjoy and have a Happy and a Healthy New Year!

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ShopRite from Home of Sicklerville

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Delivery available to the following areas:

Location Zip Code
Bridgeport 08014
Gibbstown           08027
Glassboro         08028
Hammonton               08037
Mantula         08051
Mickleton           08056
Mount Royal           08061
Mullica Hill             08062
National Park         08063
Paulsboro       08066
Pedricktown            08067
Penns Grove         08069
Pennsville         08070
Pitman           08071
Richwood     08074
Salem          08079
Sewell      08080
Sicklerville         08081
Swedesboro 08085
Thorofare 08086
Waterford Works 08089
Wenonah 08090
Westville 08093
Williamstown 08094
Woodbury 08096
Woodbury Heights 08097
Woodstown 08098
Egg Harbor City 08215
Bridgeton 08302
Clayton 08312
Elmer 08318
Franklinville 08322
Malaga 08328
Mays Landing 08330
Millville 08332
Monroeville 08343
Newfield 08344
Vineland 08360

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Delivery Area Zip Code
ABSECON , NJ 08201
BRIGANTINE , NJ 08203
GALLOWAY, NJ 08205
EGG HARBOR CITY , NJ 08215
LINWOOD , NJ 08221
NORTHFIELD , NJ 08225
PLEASANTVILLE , NJ 08232
EGG HARBOR TOWNSHIP , NJ 08234
POMONA , NJ 08240
PORT REPUBLIC , NJ 08241
SOMERS POINT , NJ 08244
MAYS LANDING , NJ 08330
ATLANTIC CITY , NJ 08401
MARGATE CITY , NJ 08402
VENTNOR CITY , NJ 08406

ShopRite from Home of Absecon

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Pick up and Delivery available from the ShopRite of Absecon. 
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Delivery Area Zip Code
ABSECON , NJ 08201
BRIGANTINE , NJ 08203
GALLOWAY, NJ 08205
EGG HARBOR CITY , NJ 08215
LINWOOD , NJ 08221
NORTHFIELD , NJ 08225
PLEASANTVILLE , NJ 08232
EGG HARBOR TOWNSHIP , NJ 08234
POMONA , NJ 08240
PORT REPUBLIC , NJ 08241
SOMERS POINT , NJ 08244
MAYS LANDING , NJ 08330
ATLANTIC CITY , NJ 08401
MARGATE CITY , NJ 08402
VENTNOR CITY , NJ 08406

ShopRite from Home of Gibbstown

 

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Delivery and Pickup Available from the ShopRite of Sicklerville.

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The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ

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Delivery and Pickup Available from the ShopRite of Sicklerville.

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The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ