Shape-Up Rhodes: November Nutrition Tips

Make health and wellness a priority this month.  The following tips will help you look and feel your best before the cold weather and holiday season approaches!
 

Drink Up

Purchase a 1 Liter water bottle at the grocery store and refill twice daily to stay hydrated.
*Try:  Glaceau Smart Water or a 1 Liter re-usable water bottle

Savor the Flavor

Freeze a bag of chocolate chips or a chocolate bar and the chocolate will take longer to melt in your mouth.  You’ll eat less chocolate in one sitting and savor the flavor.

Tea Time

Buy tea bags and relax with a few glasses of tea throughout the day.
 
Black and Green tea- both contain caffeine so try not to drink at night
*Try:  Everyday 365 Organic Black Tea Caffeinated, Tazo Chi Tea Caffeinated, Celestial Seasonings Antioxidant Green Tea Caffeinated

Herbal and Chamomile tea- great for soothing an upset stomach; helps you to fall asleep at night.
*Try:  Celestial Seasonings Peppermint Herbal Tea Caffeine Free, Celestial Seasonings Cinnamon Apple Spice Herbal Tea Caffeine Free

Cereal Control

If you’re a cereal addict like myself, stop reaching into the cereal box and start measuring out the appropriate serving size.  Buy some measuring cups and keep them in your dorm room so that you can stop yourself from eating too much cereal in one sitting and measure out the noted serving size on the label.

Swap Your Sweetener

If you have a choice between a pack of regular sugar and a pack of Splenda, choose the pack of regular sugar (approx. 15 calories).  If you make coffee and tea in your dorm, purchase natural sweetener packets like Pure Via, Truvia or Stevia in lieu of Splenda and other artificial sugar substitutes.  Avoid artificial sweeteners all together- this means diet coke, or low-fat/fat-free processed foods.

The Darker, The Better

If you’re a chocoholic, look for dark chocolate bars with at least 70% cacao to reap nutritional benefits like antioxidants.  The higher the cacao or cocoa percentage, the less sugar the chocolate bar has.  Pay attention to the serving size so that you don’t overdo it!

Au’ Natural

The fewer ingredients a product has, the better it is for you.  Processed foods like Easy Mac contain high levels of sodium that can cause bloating and weight gain.  If you’re looking for a quick snack, grab an apple or banana and a tablespoon of peanut butter instead of a processed snack with high levels of fat and sodium.  Your body will be thanking you for your healthy decision.

Spice It Up

Add cinnamon to your diet.  The American Journal of Clinical Nutrition has noted its ability to lower blood sugar levels and increase alertness.  Try adding ground cinnamon to your yogurt, oatmeal, applesauce, or any bland food that lacks flavor.

Snack Attack

Always keep a granola bar, a serving of almonds, or a healthy on-the-go snack at hand.  If your schedule suddenly changes or if your hunger kicks in, you’ll be less likely to overindulge later and can satisfy your hunger immediately. 
 

What quick tips do you live by to get through the colder months?  Share your thoughts below and your tips may be mentioned in an upcoming Shape-Up Rhodes Article!
 

 
 
 
 
 Sources:
 http://www.joybauer.com/photo-gallery/top-10-superfoods/Dark-Chocolate.aspx
http://www.womenshealthmag.com/nutrition/cinnamon-benefits-explained