We all like life to be simple, right?!? When it comes to health, nutrition, diet and exercise – a lot of people get easily confused by contradictory reports, and broad explanations.  I keep encountering people who just want straight answers and options.

Well…I’ve got something good for you today courtesy of Ochsner and Rouses.  Now, mind you, this list does not obligate you to shop at Rouses…

What is this list?!?  Ochsner nutritionist Molly Kimball, RD, CSSD has handpicked a list of groceries guaranteed to boost the quality of your diet. By filling your shopping cart with these items, you’ll be reducing or eliminating your intake of saturated and trans fats and processed carbohydrates, and increasing whole grain, protein-rich and vitamin/mineral-rich foods in your diet.

The list is separated by produce, meat, dry food, condiments & sauces, poultry & eggs, dairy, seafood and so on.  This is an extremely thorough and helpful list.

You can find the the full list at Choose Healthy Grocery List - here is a look at what’s on the list.

Hot and Cold Cereals
Cold
Kellogg’s Special K Protein Plus
Post Brand Flakes
Post Shredded Wheat: original
Post Shredded Wheat: spoon size
Quaker Crunchy Corn bran…

Bread
Nature’s Own 100% Whole Wheat Bread
Nature’s Own 100% Whole Wheat Bagel
Pepperidge Farm Natural Whole Grain 15 Bread
Pepperidge Farm Whole Grain English Muffin (100% whole wheat)
Pepperidge Farm Whole Grain Oatmeal Bread
Pepperidge Farm Whole Grain 100% Whole Wheat Bagel
Thomas Hearty Whole Wheat Mini-Bagel…

Frozen Vegetables
Edamame
Ore-Ida Roasted Potatoes: Original
Best Yet: green peppers, cut-leaf spinach, lima beans, cut okra, broccoli, cut carrots, collard greens, black eye peas, butter beans
Pict Sweet: carrots, butter beans, purple-hulled peas, sliced yellow squash, mixed greens, chopped turnip

Canned Goods
StarKist Chunk Lite Tuna in Water
Chicken of the Sea Pink Salmon
StarKist Yellowfin Tuna Fillets (Pouches)
Hormel Breast of Chicken in Water
BlueRunner Creole Cream-style Red Beans
BlueRunner Creole Cream-style Navy Beans

Rice, Dried Beans, Pasta
Basmati Rice: All brands
Brown Rice: All brands
Dried Beans (pinto, kidney, navy, lima, black-eyed, etc.)
Hodgson Mill Whole Wheat Whole Grain Pasta
HeartLand 100% Whole Wheat Spaghetti
Barilla Plus Spaghetti & Penne Pasta

Print out the list and make your grocery shopping off of that list – choose recipes that use the ingredients on that list and eat in moderation.  Continue to read the blogs posts from our wonderful registered dietitians Lauren and Steve, for more tips, information and nutritional advice.  We do like to keep things simple around here!

Mardi Gras is a French name that translates to “Fat Tuesday,”referring to the  24-hour period to partake in eating rich, fatty foods and drinking before the ritual fasting of Lent Season begins. This doesn’t seem to give anyone hope if they are trying to stay healthy and lose weight during Mardi Gras.

People around the world begin the year with New Years Resolutions, well in the city of New Orleans…most people wait to make their “After Mardi Gras Resolutions” (aka Lent Resolutions). New Orleans you do not have to wait till after Mardi Gras to kick those resolutions into gear.

Ways to stay healthy during “Fat Tuesday” Celebrations.

Here’s what you do:

• Walk! One great thing about Mardi Gras is that it’s a mobile celebration. Walk the parade route, I’m sure you will enjoy all the celebrations and FREE Parties like Endymion’s Annual Samedi Gras Festival

• Keep the alcohol to a minimum.  You will save loads on empty calories (and hangover the next day)
• Prepare  food and snacks at home This will save your pocketbook and you can control the preparation and calories. Fixing turkey sandwiches with spicy mustard or switching to brown rice for your gumbo is a much healthier option then those Dominos $6 mini pizzas they sell on the parade route.
• Portion Control: No Mardi Gras is complete without  king cake. So rather than eating a hefty chunk of cake, cut that piece in half and eat a smaller piece.

Remember Mardi Gras can still be fun and healthy at the same time.  Moderation is key, and make sure you listen to your body.  Stop eating when you are full and walk it off! Keep those calories burning while enjoying the beautiful city of New Orleans and all it has to offer during Mardi Gras.

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

Willpower After Eycken by Tim Brown

Here’s a quick recap from Part I of this series on Willpower. Studies show human beings only have a limited amount of willpower and if overtaxed…you will run out of willpower and the ability to say no to temptations or yes to things you must do but hate doing.  This means that if you’re planning to survive the Super Bowl, Mardi Gras and living in New Orleans by relying on your willpower to not over eat and over drink…you are guaranteed to eventually give in and fail.

No One Wants to Be a Failure

There nothing good or appealing about failure.  Failure is demoralizing, depressing and discouraging. We’ve all heard the saying “You don’t plan to fail – You fail to plan”.

If Not Willpower Than What!??!

If you can’t rely on your willpower to live a healthy lifestyle…than what can you reply on?  What can you do, a mere human being, to be able to withstand New Orleans and all her temptations?

Plan, Structure and Boundaries

Without a plan, structure and boundaries you have a bit of chaos and free for all.  You keep yourself open and vulnerable to every temptations and weaknesses you have.

In order to not overtaxed your willpower – you need to craft a plan, establish some structure and set boundaries in order to create an environment where you are no longer exposed to constant temptations and your weaknesses.

From within the comfort of your plan, structure, and boundaries you can strive and achieve your goal of living a healthy lifestyle.

Can you see it now!?! Starting to?  Not at all…

Willpower Meter

Have a look at that list of everything that was taxing your willpower meter in a 24 hour period.  Can you see how, if you had a plan, structure and boundaries you would forego quite a few things on your list?

Going to give you some time to think about it; we’ll pick this conversation back up next week!

What’s your unhealthy vice?  Beer, booze? Cigarettes? Chocolate? Ice cream?  Whatever your vice is – DO NOT bring it across the threshold and into your home.

I thought about this blog post last night after Aaron asked if I wanted him to buy my favorite chips; Parmesan RiceWorks. These are pretty healthy chips – they are made from brown rice; first ingredient is whole grain brown rice. The problem is once I open a bag…I’ll eat the whole darn thing. They are good in moderation, but if I have them, I can’t hold back my hand from reaching into the bag until it’s time to throw the bag away – even then, I keep looking at the bag hoping that miraculously more chips will appear. The answer and solution: Don’t have them in the house.

It’s a good rule for you to also apply and live by.  Don’t make it easy on yourself and don’t give yourself easy access to the unhealthy things in your life.  Put as many obstacles between you and your unhealthy vices to help you resist them.

3 Examples of Obstacles

1. Don’t buy them and don’t have them in your home

2. Lock down your accounts and make it difficult to buy them. Carry cash only so you don’t have access to money to buy it.

3. Tell your friends to say “No” to you if you ask for it. Like if you try to bum a cigarette.

Our most vulnerable times are normally when we’re at home.  That’s when we crave, want and need our vice(s).  If we don’t have them readily accessible – it makes us have to think twice about getting it.  If you have to get dress, drive somewhere, get money and deal with the hassles of getting it; it will force you to think about how much you will do for your vice and how much your vice takes over your life. Hopefully, all the obstacles in your way will deter you from getting it and in time; you will stop craving and needing it.

If you MUST have it – you still need to NOT bring it across the threshold.  My biggest vice is actually chocolate.  When I want chocolate – I want cake, I want a huge ice cream sundae or chocolate chip cookies.  None of those things are allowed in the house.  If I am to have chocolate dessert – it can only be when we go out and it’s obviously just one piece instead of having an entire cake sitting at home.

You crave a drink – yes, you will pay more; but only have it if you go out.  No keeping bottles at home. No keeping cartons of cigarettes at home.

It is absolutely not cost efficient but that’s the whole point.  Make it hurt financially and most of you will start saying “No”, “Forget it”, “Can’t afford it”, “It’s not worth it”…etc.

Look at your hard earn money leaving your hand each time you purchase your vice which is unhealthy and bad for you to begin with.

Can you think of other obstacles? Let me know how it goes for you!