How much processed food do you eat?

I wouldn’t say I’m a total health fanatic, but I do like to pay attention to what I’m eating and I try to make healthy choices.  At a family reunion this weekend, I started asking myself questions about how much processed food we eat.  It all started when blue Kool Aid was on the menu for the kids. I don’t usually buy alot of sugary drinks like this, but I figure it’s ok to have them on special occasions.  It didn’t bother me that much for a one time thing but then I looked at their cups at the end of they day and guess what?  They were completely blue.  Maybe the dye stuck to these cups more because they were organic based, but it got me thinking about all of the chemicals, dyes, and processed stuff we consume on a daily basis.  What does that really do to us?  There are alot of different theories, studies, thoughts about this, but can this really be very good for us?

I decided it would bve fun to keep a food journal for a week and see how much processed food I’m eating.  Would you join me? On one column list foods that have an ingredient list of 3 or less.  Most of this stuff would be fruits and veggies, beans, and other whole grains.  In the other column write down the other foods you eat that are processed.

  I’m going to do this too and I will report back and let you know what I came up with.  I’d love to hear about your food lists and thoughts about this.  I know it is a challenge to stay away from processed foods because it is so easy to grab and accessible, but I also know the more whole foods or natural foods we eat, the better!

Can I Really Eat and Be Thin, Too?

I was talking to Stevie, one of our Girls With Dreams advisors, about new topics to write about. She said a lot of girls want to know how to eat healthy and maintain a healthy weight. Both of us know too many girls that might be thin, but aren’t eating well or taking care of themselves. On the flip side, there are also girls who are overeating and putting themselves at risk for being overweight.

So, can you really eat and be thin? YES! Here are a few tips to help you eat well and be healthy!

• Always eat breakfast. This is a really important way to start your day. It kick starts your entire system and gets your metabolism going. Try to avoid sugary foods such as donuts, though. Think fiber, protein, and fresh fruits.
• Eliminate or cut back on soda. Many schools have vending machines and soda is everywhere, so this can be a tough one. Try to replace all of the sugar and chemicals from soda with water. Think of soda as a treat you have once in while.
• Taste the rainbow. Try to put as many colors on your plate as possible. I’m not talking about french fries and yellow cheese dip. Try to get different fruits and veggies into every meal, so you eat the entire rainbow throughout the day.
• Eat regularly. Different theories suggest eating anywhere from 3 regular to 6 small meals a day. As teens, it’s easy to skip meals, so make sure you eat at least 3 meals a day with maybe a few healthy snacks in between. Plan ahead and pack a snack  if you know you’re going to be out so you won’t be tempted to eat junk food.
• Don’t obsess! Eating well should become a natural part of your life, not an obsession. If you’re constantly thinking about your weight, how you look, or what to eat, you might be on the verge of a serious problem. Unfortunately, too many girls have distorted images of themselves. If you fit into this category, check out our other posts about eating disorders and body image.
• Get support from your friends! One great way to do this is to join our Summer Self Esteem Challenge!

Distorted Body Image

Almost every teen I talk to seems to have some complaint about her body. It’s not always the same complaint; everyone seems to get hung up on a different body part. Think about it. How many times have you checked yourself in the mirror? When you look in the mirror, do positive or negative thoughts come to mind?

Unfortunately, many girls stress out about their appearance, which eventually leads to a distorted self-image. Some even develop eating disorders. This warped body image cannot be healed with the wave of a magic wand. Listen to these teens share their views about eating disorders.

Then, make sure to check out the other articles and tips we’ve shared at www.girlswithdreams.com.

Sleep to Look Slim

Busy, busy, busy! My teacher says I am one of those people who is always looking for that “25th hour.” She finally convinced me to give myself a bedtime. It’s more difficult to prioritize my team, but it’s well worth it in the end. I actually stay awake in class, I don’t argue with my boyfriend because I’m not grouchy, and I can go out with my friends instead of napping. I know I’m not the only person who stays up until 2:00 a.m. doing my homework. The easiest way to feel healthier, be more confident, and lose weight is to get on a proper sleeping schedule. I’ve even heard that some people shed pounds after adjusting their sleep patterns to 7 1/2 hours a night.

View this article for more information.

Do You Know Anyone with an Eating Disorder?

Since this is Eating Disorder Awareness Week, it seemed like the right time to share a personal story about eating disorders. It starts small; first it’s just a few pounds, but you gradually begin to think that you’re not thin enough when you look in the mirror. You even start to think that you look fat despite your actual appearance. Everything becomes a calculated decision: no more French fries, sodas, sweets, or any other kind of food. Food becomes your enemy and it becomes a complete obsession. This is my eating disorder began.

I was about 5 feet 8 inches and dropped from 135 to 118 pounds. I wasn’t quite bone thin, but I was bordering on becoming too thin. I didn’t reach out for help. Everything was “fine” although I was still fat and never thin enough in my eyes.

I wish I had gotten help for several reasons. First, I wasted so many years thinking and obsessing about what I looked like. Second, I didn’t realize how unhealthy I really was. Even though I was thin, I was sure I wasn’t eating a healthy or balanced diet. Third, I didn’t truly realize my own worth or beauty. I wish that teen girls knew that there is so much more to think about than our size. Hopefully you’ll find tips from other girls like Thu’s post, Do you like your body? We also have a few videos about self image eating disorders on YouTube.

If you think one of your friends has an eating disorder, follow these steps from the National Eating Disorder Association:

Make time to talk. Set aside a time to talk privately about your concerns with your friend. Be open and honest. Make sure to pick a place without distractions.

Express your concerns. Give your friend specific examples of when you were worried about her eating or exercise behaviors. Explain that you think these instances might mean that she needs professional help.

Ask your friend to open up about how she’s feeling. She could talk to a counselor or doctor who knows about eating issues. If you feel comfortable, offer to help your friend make an appointment or go with her to her appointment.

Avoid conflict. If your friend doesn’t admit to a problem, share your feelings again and the reasons behind them. Be a supportive listener.

Don’t place shame, blame, or guilt on your friend. Do not use accusatory “you” statements such as, “You just need to eat” or “You are acting irresponsibly.” Instead, use “I” statements such as, “I’m concerned about you because you refuse to eat breakfast or lunch” or “It makes me afraid to think about what you must be going through.”

Avoid giving simple solutions. Don’t say things such as, “If you’d just stop, then everything would be fine!”

Offer your unwavering support. Remind your friend that you care and want her to be healthy and happy.

Do You Like Your Body?

February 22-28 is National Eating Disorder Awareness week.

Look at yourself and appreciate the life you’ve been given. There is beauty in everyone, and I hope you see that health is a gift. If you can make the oath to yourself to be healthy, then you will influence yourself and others around you for life.

The most important thing you can do this week is compliment your friends. Set a goal for yourself and see if you can give three compliments a day. Love yourself and your body!

7 Fat Loss Myths

So many girls get caught up with losing weight, jeopardizing their health and wellness. One of my favorite fitness trainers in St. Louis, Michael Farrington, recently shared his 7 Fat Loss Myths. Quiz yourself to see how much you know about healthy eating and losing weight!

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little. You could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

Solution: Consider how many calories you eat and burn each day, rather than the time of day you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, be prepared to pack on pounds if you snack on junk food.

Solution: When it comes to snacking it’s all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’

The Facts: It’s time to erase everything the ’90s promoted about fat-free dieting. Fat-free foods are not the equivalent of flavored air. They contain plenty of calories and often lots of sugar.

Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode. You’ll be prone to store fat rather than burn it.

Solution: When it comes to fat loss, think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain - don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

Solution: When eating fast food, skip the fried items and stick with lean meats and salads.

Trying to lose weight is often frustrating. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan.

You can find Michael at www.fitnessgenerator.com/farringtonfitness or email him to sign up for his newsletter farringtonfitness@hotmail.com.

Kate’s New Year’s Resolution

Back to my pre-wedding diet!

All of my jeans and t-shirts are too tight. Just three months after getting married and fitting perfectly into my dress, I weigh more than I’ve ever weighed in my life. Although it’s not that high of a number, I refuse to go out and buy new clothes to fit in.

I love eating and my weight could easily soar if I’m not careful. I don’t want to wake up one day and wonder how I got so big.

I just joined a gym and have started to track my progress. I’m even pairing up with a couple of girls from work to see how much we can all lose.

What are some of your resolutions for 2009? 

How to Snack Smartly

Summer seems to have lots of opportunities to eat junk food and snack often. I’m always trying to figure out what is good to eat, so I asked my friend Olivia to share her secrets.

Here are Dr. Olivia’s tips for healthy eating:

1. Take a natural multi-vitamin daily.

2. Take an added mineral such as magnesium glycinate to support bones, muscles and nervous system development.

3. Take essential fatty acids such as EPA/DHA, also known as fish oil, to support nervous system development and mental health.

4. The best thing you can do is to avoid soda! Water, juice and tea are healthy alternatives. If these sound boring to you, try vitamin water or ruit water which come in a variety of flavors and brands.

5. Do your best to eat fresh fruit and veggies at least a couple fo times every day, and try to limit anything pre-made and pre-packaged.

6. Clif protein bars are a great alternative to candy bars and they can to help satisfy your sweet tooth. If you crave salty chips, try baked whole grain pita chips with hummus or baked blue corn chips with guacamole and salsa.

7. Snack on raw nuts such as almonds and walnuts. They’re an additional way to get good fat, fiber and essential nutrients.

You can find out more about healthy eating and Dr. Olivia at www.wellnessconnection-ofallon.com

Getting in Shape for Prom: Part V

So, now that you’ve got your workout, your diet and your partner, it’s time to really push yourself. Give it everything you’ve got during your workouts. If you’re going to do devote time to it in the first place, do it right. You may feel a burn or hurt a little when you’re finished, but you will feel so much better about yourself in the long run. You’ll be healthy and happy with the way you look and feel!

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