Give Yourself An Afternoon Treat

This is great news! It is healthier to hit the vending machine than it is to go hungry. The typical long stretch between lunch and dinner is much too long for blood sugar levels to remain stable without a infusion. Nutritionist Dawn Jackson Blatner, R.D.., a fitness advisory board member. Your best bet: "If you tend to get famished at 3 p.m, don't fight it, plan for it," she says. Keep healthy snacks like apples, almonds, string cheese and pears at the office and you won't have to scramble for something to eat.

If you don't bring your own, no biggie, just choose wisely at the machine. "Sunflower seeds and peanuts are super healthy, a chocolate chip granola bar is a smarter chocolate fix than a candy bar, and baked chips or popcorn is better than regular chips for a salty crunch," Blatner says. Pass up fruit snacks in favor of the real things from the corner deli. Absolutely  gotta have chocolate candy? Opt for a plain Hershey's bar or peanut M&M's which are slightly lower in calories and saturated fat and sugar and have slightly more fiber and protein than other bars.

Stock Your Kitchen

We are all guilty of it, we decide that we are going to be healthier; eat better and get more exercise. You can buy lots of vegetables, fill your fridge full of them, but that doesn't mean you are going to eat them. Especially when you stick them into the vegetable drawer where they hide and you forget about them. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, R.D., the author of 101 Foods That Could Save Your Life. "Bust fruits and veggies out of the crisper prison, wash them, cut them up and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Try keeping these foods on hand to make it easy to whip up a healthy meal or snack. 

• Milk: Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
• Full-fat cheese: Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.
• Greek Yogurt: "It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or creme fraiche  in chilis, sauces, potatoes and dips," Grotto says.
• Frozen Vegetables: Just three minutes in the microwave and they're ready for you to add them to salads, soups or stir-fries or to munch on them for a snack with a little hummus or salsa.
• Healthy frozen meals: Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
• Low-sodium lunch meat: Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
• Cleaned and portioned frozen fish fillets: "Once it's defrosted salmon takes just minutes to prepare," Grotto says.
• Canned beans: "Rinse and then put a handful into soups, stews and salads for protein and fiber galore," Grotto suggests.
• Whole-grain cereal, crackers and pasta: Choose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
• Peanut butter: "It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.
• Canola oil: This heart-healthy monounsaturated fat is the perfect choice for sauteing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.

Don't Diet...You Just Need A Different Mindset!

Eat slowly...appreciate every bite...see what happens...you will be amazed!

It isn't rocket science, there are no calories to count, no foods you cannot eat, you just need to develop a better mindset. It can and will change your food focus for life.  How great does that sound?

Life is so busy for all of us, we are always rushing around everywhere as fast as we can with too many things to do yet we somehow try to do all of them.  So it can be hard to slow down when you eat, to focus on eating slowly and contemplating every single bite.  Try out these suggestions as you practice eating slowly and focusing on what you are eating, it will make such a huge difference.  You will feel full faster and feel more satisfied.

1. Set your fork down between bites and chew your food thoroughly. Make a rule; no watching TV during your meals and don't allow electronic devices to be used at the table.
2. Start small. You can at least start out by making the first few bites count. You can even make a game with your kids to see who can eat quietly and slowly for the first five minutes of the meal.
3. Start out with just one meal a week to try eating mindful. Let family members pick dishes for that meal that they love so they can focus on the pleasure of the food.
4. Don't take it too seriously. Encourage your family to be open to trying something new and talking about the experience, even if they want to make fun of it.
5. Try to save emotional discussions or arguments for after dinner. We tend to eat faster during tense situations.
6. If you have to eat in the car, try to park and really savor your breakfast burrito or burger. If you have to eat at your desk try to avoid multitasking and try to really focus on that salad or tuna sandwich. 
7. If you are really wanting to lose weight, step it up a notch and try to practice mindful eating full time for a few days.

What Is In Season In October

As the weather starts to turn a little cooler make sure to get your fill of the last of the yummy summer fruits before they go out of season.

Apples
Beets
Blackberries
Broccoli
Brussels sprouts
Butter lettuce
Cabbage
Cauliflower
Chicory
Collard greens
Corn
Cranberries
Cucumbers
Dates
Eggplant
Figs
Grapes
Kale
Melon
Peaches
Pears
Peppers
Persimmons
Plums
Pomegranates
Potatoes
Pumpkins
Raspberries
Sweet potatoes
Tangerines
Tomatillos
Tomatoes
Watermelon
Winter squash