Written on December 20, 2013 at 9:16 am , by mohrresults
We are questioned all the time about the healthiest this or the best that. Women in particular are looking for smart, convenient options to feed themselves and their kids. And, sure, we all know carrot sticks and hummus can be a smart, healthy snack, but there are other options that may come as a surprise…and others that you’d think would have a big red X over them, but don’t.
Nuts. They’re tricky because they are high in fat and calories compared to other munch-worthy foods. To make sure you don’t get fooled, watch your quantity. Two preliminary behavioral nutrition studies from Eastern Illinois University found that you may be able fool yourself into feeling full by watching what you eat—literally. In one experiment, empty pistachio shells may have helped curb calories by acting as a “visual cue” of how many the subjects had eaten. Subjects in this study who left pistachio shells on their desk reduced their calorie consumption by 18 percent, compared to those who routinely removed shells throughout the day. You might look like a bit of a hoarder at your desk, but whatever works, right? Either way, we still recommend clearing it all off before heading home.
Guacamole. Like nuts, this treat from avocados is high in fat, but a super healthy one that’s good for your bod. It’s easy to DIY: all you need is some avocado, a pinch of salt and a squeeze of lime juice. But if the thought intimidates you, Wholly Guacamole makes theirs out of nothing but pure ingredients. Try it out as a dip for veggies, or as a sandwich topper to use in place of mayo.
Frozen Meals. These can be healthy? Yep. In an ideal world, we’d all have beautifully balanced meals on the table each night like Mrs. Cleaver. But it’s 2013 and that’s not always realistic. So when you are faced with choosing a frozen meal options, look for one that’s not loaded with preservatives and sodium, and has a small ingredient list. LYFE Kitchen has a new line of tasty meals, and Amy’s Kitchen and Kashi have quality options. Again, this isn’t us giving you permission to pop one of these in the microwave every week, but are they good to have on hand in a pinch? For sure.
Fast Food. We’ve told you it’s possible to do drive-thru the right way, and we’ll say it again, in case you need a gentle reminder. The key is making the best decisions with what’s available. Subway does a good job of making that easy with the variety of menu items you’re offered, particularly when compared to many other burger or fried chicken joints. I prefer the oven roasted chicken and add spinach, tomato and olive oil. I get the protein I’m looking for, yet it’s not fried like foods you’d find at most other quick-service restaurants.
Written on October 9, 2013 at 6:27 pm , by mohrresults
Here at Mohr Results, we get more questions about dietary supplements than anything else. Women often want to know about the “best” supplement for fat loss or skin health, while sometimes it’s about energy, bone health, or general wellness.
Since the question comes up so often, we thought we’d share some of our favorites. But remember that supplements aren’t in place of a poor diet, but instead a complement to veggies, fruits, lean proteins, healthy fats and grains. We actually refer to them as “complements” instead of supplements, since the intention is that they do just that. That being said, here are three complements/supplements we encourage adding to your own diet.
If we could take just one ‘complement’ this would be it. Most people do not get enough omega-3 fats. We certainly encourage increasing omega-3’s in the diet by eating more cold water fish — like wild salmon, anchovies and sardines — but also understand that these aren’t always the most popular. To complement our intake of fatty fish, we add Nordic Naturals fish oil to our daily regimen for us and our girls, who are 4 years-old and nearly 2 years-old. Omega-3 fats are important for heart health, brain health, recovery from workouts and so much more. A recent study even showed that up to 96,000 people die each year from not getting enough omega-3 fats.
When it comes to nutrition, the whole is better than the sum of the parts. In other words, ingredients and foods eaten together offer more benefit than a single nutrient. A quality multivitamin is an example of this in supplement form, providing a variety of essential vitamins and minerals important to the diet. We use, like, and trust Rainbow Light for Women and Rainbow Light for Men (for the guy in your life). The nutrients come from whole foods (versus just isolated nutrients) to complement what we eat in our diet.
Vitamin D is another common deficiency in the diet. It is challenging to get D from the diet; it comes from foods like sardines and anchovies, egg yolks, milk, and to an extent, mushrooms. But many people typically don’t usually eat enough of these foods, and relying on Vitamin D from the sun just exposes you to other health problems. (Using sunscreen is critical since it protects us from harmful UV rays, but it also blocks vitamin D conversion.) Most experts encourage a minimum of 1000 IU’s daily, which is easily found in a variety of ‘compliments.’
We both also use protein, regularly, but hardly consider that a supplement; it’s just a convenient source of nutrition.
Of course some women may have some other unique needs, like calcium or iron. But when considering the “basics” of what we believe all women would benefit from, it’s these 3 supplements. Daily.
Written on July 19, 2013 at 3:19 pm , by Christie Griffin
A friend of FITNESS for several years, Dr. Chris Mohr is always up for doling out helpful nutrition advice. When he recently swung by the office, he was even telling us about a new probiotic for cholesterol. Still a little confused on what probiotics are and why you should care? Listen in as Chris explains.
Want more? Read up on probiotics here:
Written on May 16, 2013 at 3:31 am , by mohrresults
I am surrounded by estrogen.
My wife and I have two daughters. We run Mohr Results Women Only Fitness Boot Camp. I am a Registered Dietitian, a profession that is 97% female. And I currently have pink toenails after our almost 4 year-old thought it would be fun to “paint daddy’s toenails like mine.”
It’s fitting, then, that I would be writing about ways to celebrate YOU — for National Women’s Health Week. Of course, at Fitness magazine, every week is women’s health week…but now the rest of the country jumped on board and this whole week has officially been a week to celebrate YOU.
So: How do YOU celebrate YOU?
Taking care of your body from the inside out (and the outside in) is surely a great start. That means fueling your body with quality nutrients to perform at your peak, physically and mentally. Physically, it may be at the gym and/or playing mom and chasing little ones around all day. Mentally, it may be at the office and THEN chasing little ones around all day.
Regardless, the foods you fuel your body with can make or break you. After all, don’t you want to have the most energy possible instead of wanting to curl up and excuse yourself from the rest of the world?
Here are 4 ways to support your health:
1. Two words: Move. More. We are not meant to sit all day, every day. If you work a traditional 9-5 type job, though, this is exactly what happens.
2. Hydrate. Your goal is to drink half your body weight in ounces (if you weigh 150 pounds, that is 75 ounces, or around 9 cups of water daily). Try adding some citrus fruit to water, or a splash of juice to seltzer, to make it more appealing.
3. Snack smart. Eating frequent meals can keep your energy up, curb cravings and help feed your body the fuel it needs to chase after kids, stay focused at work or whatever it may be. The key is that snacks should: 1) include some protein, 2) include healthy fats, 3) be convenient 4) include fiber (bonus!).
KIND Peanut Butter Dark Chocolate + Protein (OMG!) is one of our faves—it has a little added protein boost, healthy fat AND 3 grams of fiber all packaged in convenient awesomeness. These are awesome because they A) taste great, B) offer satisfying protein and fiber C) provide healthy fats.
4. Fuel Your Body with Fresh, Quality Foods. This is an important one. Outside of the snacks you choose, the other meals you eat are important too. Start with a quality breakfast (eggs, oats, a homemade smoothie, or even just a piece of fruit and some nuts) and then follow it up with a quality lunch and dinner.
Now, the lunch and dinner parts can be tricky. You’re on the go, challenged on what to eat, or maybe don’t like to cook. The same “rules” apply for meals as they do snacks — protein + healthy fat + fiber = awesome. For an on the go option, I love Subway’s Double Chicken Chopped Salad.
There you have it. Four super easy, practical strategies to take care of you. When you take care of you, you aren’t just taking better take care of everyone else, you’re also celebrating YOU.