Nutrition and Weight Loss Ideas

There is one thing that we can depend on here in America, and that is leftovers, especially after a big “food” holiday like Thanksgiving.

There is another thing that goes along with leftovers .. and that is how to make good healthy decisions as to what to do with them. Everyone enjoys the turkey and/or the ham for a few meals after the holiday feast is over. At the same time, though, it’s a good idea to get some of those things out of your refrigerator before the harmful bacteria take up residence.

Here are some of the questions we should all be asking in order to make sure that we stay healthy and keep from ingesting some harmful bacterial critters we won’t like very much.

1. How long before I need to refrigerate my leftovers?

Do this within two hours of purchase or preparation. Be extra careful about getting meat and dairy products into the refrigerator promptly, and make sure they are properly sealed.

2. How long can I keep refrigerated leftovers?

No longer than about three to five days.

3. How do I store leftovers?

The best way is to divide large amounts of leftovers between several clean, shallow storage containers (1-2 inches deep). Make sure the storage lids seal tightly, or cover the container with aluminum foil or plastic wrap. Place storage containers at least 2 inches apart in the refrigerator — this allows cold air to circulate.

4. How long can I keep cooked lean meat and meat dishes?

No longer than three to four days in the refrigerator and two to three months in the freezer. Raw beef can be stored for six months to a year in a freezer set below 0°F.

5. How long can I keep cooked lean poultry and poultry dishes?

Again, no longer than three to four days in the refrigerator and four to six months in the freezer set below 0°F. Raw poultry can be stored for nine months to a year in a freezer set below 0°F.

6. At what temperature should I keep my refrigerator?

Keep it at 40°F.

7. What’s the best way to keep track of how long my leftovers have been in the refrigerator?

Just put a label with the date on every container, and keep the older containers toward the front of the refrigerator.

8. What if I’m unsure how long my leftovers will keep?

Take a daily peek and check them for signs of spoilage, such as an odd odor or color, and be on the lookout for any indication of mold.

9. Can I taste leftovers to see if they are still fresh?

If in doubt, throw it out. Please .. don’t ever taste a questionable leftover.

10. What if my refrigerator is too full for everything?

Just clean it out and get rid of old leftover containers or questionable foods. Cold air needs to circulate to keep foods fresh.

Hope this helps to answer those questions about leftovers.
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti,

Ron

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Here we are in the middle of the holiday season and I’m sure you’re feeling the pressures of time more than you do at other times of the year. Am I right? You keep finding yourself up against the clock.

One of the first things to suffer when we get into these “pressure” places, is that we forget to take the time to shop for and cook healthy, nutritious meals for ourselves and our family. It’s seems to be so much easier to just pick up the phone and order take-out or run down to the corner and get some fast-food.

Perhaps I can help a little.

First, here’s an often forgotten fact — Eating regular, healthy meals will actually reduce your stress levels (good nutrition always does that, you know) — and — believe it or not — may help you to manage your time better — (putting mealtimes into your schedule makes it easier to plan your day).

Still, if you’re having trouble carving out time for meal preparation, here are eight simple timesaving tips:

1. Always keep a bag of prewashed salad greens on hand.
2. Cook up big meals once a week and freeze the leftovers in smaller portions. Then reheat your leftovers on a night you’re running behind schedule.
3. Enjoy low-maintenance foods, like canned tuna, poached salmon, low-fat or nonfat plain yogurt, or ready-made hummus.
4. Prepare chopped vegetables once a week and keep them in the fridge.
5. Get up from your desk during your lunch break and take a brisk 20-minute walk. You can skip a workout later in the day.
6. Have a serving of nuts or a cheese stick on hand for days when you can’t stop for a snack.
7. Enjoying an oversized restaurant meal? You’ll enjoy it twice as much if you take half of it home in a doggie bag to eat for lunch tomorrow.
8. Take turns preparing meals and cleaning up with family members so one person doesn’t get stuck doing all of the “chores.”
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti,

Ron

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This is the season of so many holidays. There is Thanksgiving, Christmas, Hanukkah, and New Years right around the corner. There will be unusual quantities of food and it’s important to think ahead about how you’ll be handling all those meals.

Some of the readers here may be diabetics, and while this article is directed towards them, it also contains good advice for all of us.

We all know that it’s quite likely that we’ll over-indulge with all the big meals and parties. It’s especially important for diabetics to keep blood sugar levels in a healthy range. In fact, we should all try to eat foods that are not only delicious, but also healthy. Foods like lean proteins, fiber-rich whole grains, nutrient-dense fruits and vegetables, and foods with the good fats like fish and nuts.

Here are a few tips that we hope will help you this season:

Prepare a Dish Yourself. Adhering to the healthy eating principles whenever possible is the best way to avoid blood sugar spikes. If your holiday gathering doesn’t include the foods you can eat, consider bringing your own festive, seasonal dish for everyone to enjoy.

Since you need fresh foods made with wholesome ingredients, it isn’t hard to find or create delicious recipes. Check your cookbooks. With so many options, it’s easy to whip up a delicious, nutrient-dense dish to share with your guests or your hosts.

Drink in Moderation. Alcohol and diabetes can be a dangerous mix if you aren’t careful. Drinking on an empty stomach directly after administering insulin or shortly after taking glucose-lowering medications can lead to hypoglycemia (low blood sugar), a condition that can cause confusion, dizziness, or even loss of consciousness. (These are also symptoms that happen to anyone who is drinking too much.)

Be vigilant about only drinking with food to slow the absorption of alcohol, and be sure not to exceed the American Diabetes Association’s recommended amounts of alcohol: one drink a day for women and two a day for men.

Also, people with complications stemming from diabetes, such as neuropathy (nerve damage) and high triglycerides (fats that circulate in the blood), should speak with their doctor about whether they should abstain from alcohol altogether. Finally, if you’re taking medications to control diabetes, check with your doctor or pharmacist about whether the two can be safely mixed. For those who don’t have diabetes, it is best to stay with wine, vodka, gin, whisky, scotch, bourbon, tequila, rum, or extra-dry or brut champagne. Avoid beer and other sugary drinks. Also, be sure to use sugar-free mixers, like club or diet soda.

Stress Less. For some, the frenzy of the holidays causes stress. And stress, while harmful for healthy people, is particularly bad for those with diabetes. Hormones released in response to stress may inhibit the body’s ability to produce insulin, which, in turn, causes blood sugar levels to soar. Manage your anxiety by carving out time for a relaxing activity — something as simple as flipping through a magazine or taking a walk may be enough — and prioritizing your “to do” list so you don’t take on too much at once.

Get Enough Exercise. The time constraints of the holidays can make squeezing in a workout a challenge. Still, getting regular and consistent exercise — a minimum of 30 minutes of cardio most days of the week, plus resistance training and stretching — is especially important if you have diabetes. If you’re really pressed for time, make several short bouts of activity the goal. Many people find it easier to think about squeezing in a 15-minute walk on the way to work and another one at lunchtime than to tackle 30 minutes of exercise at once — but both strategies count toward your overall goal.

Monitor Your Condition. Making healthy eating decisions is important for weight loss and maintenance, but as a diabetic it’s especially important to make healthy choices to maintain your blood sugar levels. As always, be sure to monitor your blood sugar with a blood-glucose monitor — especially before and after a big holiday meal — to ensure it’s in the optimal range.

There may not be another article until the early part of next week. UNtil then, I wish all of you a very, happy and healthy Thanksgiving.
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti,

Ron

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