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January 8, 2021December 29, 2020

Waist watching? Add soup, whole grains, citrus

As we start the New Year, I’ve had a ton of questions from my clients who are focused on giving a jump-start to their healthy lifestyle goals.

I’ve had questions on the Green cleanse, shapely shakes, citrus cleanse, green tea diet, food lovers cleanse, and more.

My response to those inquiries is consistent with my mantra — “For better health: All things in moderation. There is not one food that is all good or all bad for you.”

Now there are some food choices that can aid you in moving forward on the path to a healthier you.

Take soup for instance. Research published in the Journal Appetite showed that people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.

The key to adding soup to your meal plan is to choose one that is broth-based, which is low energy density, and provides fewer calories per gram than other foods, and contains low to moderate amounts of sodium.

Soup contributes to a feeling of fullness, so by starting a meal with soup, it can prevent you from overeating.

Whole grain foods are also excellent choices for a healthy lifestyle. They are high in fiber, which can be helpful in weight management and weight loss.

Whole grains have always been around, but the “on-trend” group in the whole grain family falls under the moniker of ancient grains. These are grains such as farro, quinoa, and sorghum.

Farro is often labeled the “mother of all wheat species.” The grain is highly regarded in Italy and fast becoming one of the popular grains on-trend in the USA. Whole grain farro is high in fiber, protein, vitamin B3, and zinc. It is low in gluten.

Quinoa is technically a gluten-free seed. In cooking, however, it is used as a grain. It is high in protein, iron, and fiber.

Sorghum is a substitute for wheat, is gluten-free and also high in protein, iron, and fiber as well as a rich source of antioxidants.

Citrus fruits are also good options to include as you make steps to improve your well-being. These fruits have high fiber, high water content, and fewer calories per gram. These attributes will give you a greater feeling of fullness, helping to suppress your appetite.

Research indicates that eating a half grapefruit before meals can promote weight loss. In addition to waist-trimming qualities, grapefruit contains immune-boosting vitamins A and C, and antioxidants.

However, if you are taking prescription medication, make sure you check with your health care professional before making grapefruit part of your daily meal plan.

Take Away: You can enjoy a variety of foods eaten in moderation. Add
30 minutes of physical activity and you’ll have a head start toward your goals.

December 23, 2020December 3, 2020

Fresh produce offers health in seasonal colors

With the arrival of the end of the year holidays, I get the impression that my clients think they have a pass on doing the right thing. Not! I know there is plethora of tempting edibles at every gathering, at homes, and workplaces.

But one of the best things about this time of year is the colorful and nutrition filled fresh produce. It’s as if Mother Nature selected the season’s bounty to fit right in with the traditional holiday colors of red and green.

Radishes

Though red radishes are the most popular, they also come in rose, purple, lavender, and white. The popular variety in red and white could easily be considered the Santa Claus vegetable.

With a few swift slits of the paring knife, these orbs become the focal point of a vegetable tray. They look good, and they are good for you. The radish is low in calories, and high in vitamins A and C.

Radishes are a good source of vitamins and minerals. The vegetable’s high water and fiber content aids in digestion and makes it an excellent detoxifier.

Radicchio

This colorful veggie looks like red cabbage with deep red or magenta leaves and white veins. Its flavor is spicy, with a hint of bitterness. It adds a stunning pop of color to salads, and vegetable trays. You can also spread radicchio’s leaves with hummus, dips, tuna, or shrimp salad instead of crackers. It is a good source of antioxidants, contributing to overall health and wellness. The veggie is also high in fiber, as well as vitamins C and K, which promotes bone health. It contains magnesium which helps build strong bones and teeth, and potassium which plays a positive role in regulating blood pressure.

Beets

Red beets are available year-round and can be served roasted, steamed, pickled, or in juice. This vegetable is in the same family as spinach and Swiss chard. Beets are a good source of heart healthy folate and potassium. They also contain energy producing carbohydrates, antioxidants manganese and vitamin C; they are a good source of digestive-supportive dietary fiber, along with magnesium, iron, and phosphorus.

You can intensify the color of beets by adding lemon juice or vinegar while cooking for a brighter color. Baking soda will cause them to turn a deeper purple. Add salt after cooking, because it can blunt the color.

Red Swiss Chard

This leafy green, also in the vegetable family with beets, is stunning with its magenta stalk and veins surrounded by textured deep green leaves.

Swiss chard is an excellent source of bone-building vitamin K, manganese, and magnesium; it is high in antioxidants vitamin A, vitamin C, and vitamin E. It contains potassium and iron, is a good source of fiber and B vitamins including folate which is good for a healthy heart. Swiss chard can be included in salads and sandwiches or as a hot vegetable. To maximize the nutrients, quick cooking such as sauté or steaming is best.

Whether seasonal festivities or year ‘round, these “reds” are vegetables to dish about; they are fabulous looking, great of these to your menu and you’ll be one nutrition-savvy hostess/host serving great dishes that are nutrition rich.

Take Away: Festive occasions can be enjoyed without shelving your plan for good health. Make wise choices and try to opt for colorful fruits and vegetables. Plenty of fruits and vegetables will go a long way toward keeping the calories down and nutrition up.

November 22, 2020October 23, 2020

Apps can help keep you organized

November is about being thankful for everything: Health,
family, & friends.

This time of year can be stressful and challenging for many because they need a bit of organizational direction.

As an organizer, I’m constantly asked by friends and acquaintances how to get organized for Thanksgiving and the holiday season. My answer is simple: Plan ahead.

Let’s talk about Thanksgiving. As a result of the current pandemic, this November may not necessarily be about big Thanksgiving get-togethers, but you still may be hosting and you’ll need to start to get organized and plan.

Starting early and not waiting for the last moment is key.

1. Make lists of what you need to purchase. One of my favorite things to do is to use the Amazon Alexa app to create “shopping lists.” Not only can you create any type of list with Alexa, but you can tell her what to put on it. So as you are planning that recipe or hoping you’ll remember to buy a bouquet of flowers, just ask her to put it on your shopping list. This eliminates the need for a paper list (that inevitably gets left on the kitchen counter..lol) and it’s automatically populated in your Alexa app.

Another option to manage your to-do list is called TeuxDeux. It’s simple and doesn’t have a lot of bells and whistles…try it!

2. Consider using an inventory app like Sortly. There are quite a few home inventory apps out there, and keeping track of your items and where they are in your home can be a tedious process. If you know what you have in your home and where it is, taking out what you need for any holiday or occasion will be a snap. You’ll be happy to avoid the headache of trying to find the things that you need at the last minute.

3. Thanksgiving brings us to the holiday season and everyone’s time is so precious.

To keep track of all of your online purchases, try an app that syncs with your Gmail app called Arrive. Not only will it track your online orders from Amazon and Walmart, but it will also give you status updates with UPS, USPS, FedEx and DHL.

No more searching through emails!

4. Trying to locate your holiday decorations can be challenging if you don’t have a “home” for them all. Consider organizing these items in clear, plastic, labeled bins. This will keep everything neat, tidy and you’ll always know where to find what you need.

Happy Holidays to you and your family from the Lisa eOrganizer team!

Lisa Haubenstock is a Professional Organizer and owner of LisaTheOrganizer, LLC. servicing Broward, Miami-Dade, and Palm Beach counties. She is a member of NAPO and serves on the board of the South Florida chapter. She holds certificates in household management and residential organizing.

Email Lisa at Lisa@lisatheorganizer.com.