Enjoying All Foods as Part of a Healthy Diet
by NatureBox Nutritionist Kat Brown, MS RD RYT

Have you ever eaten with someone who is “in the zone” with their eating- someone who’s not overly thinking it or under thinking it and making healthy choices from a place of enjoyment rather than guilt? How does your food attitude stack up? And is your energy around food positive or something that’s draining you?

Sometimes we think about proper nutrition as certain foods being “good” or “bad”- and let’s face it, we live in a culture where we are constantly inundated with these messages. What kind of toll does that take on your food choices and mood? It takes some of the pleasure out of eating if we can’t relax and enjoy a meal without thinking about its nutritional components; the pleasure of eating is one of the most enjoyable parts of life! Let’s take some time to examine how we can have a balanced approach to eating- your body and mind will reap the benefits.

Lay the ground work
Do some preparation and meal planning. We can call it “soft focus” nutrition. Plan meals and snacks for about every 3 hours for you and your family that include all the major food groups- carbs for energy, protein and fat for fullness and satisfaction, fruits and veggies for a nutrient boost, and fun foods too! Keep in mind that proper nutrition adds up over the course of a week or even a month, so there’s no need to hyper focus on each day’s “perfect” nutrition. For more information about meal planning, check out our Meals That Matter post or Dietitian and Social Worker Ellyn Satter’s excellent work on “Secrets of Feeding a Healthy Family.” 

Slow it down
So you’ve laid the groundwork with meal planning and are set to fuel up throughout the day. Now it’s important to eat in a mindful way-

• Take a moment to breathe and relax before you eat. 
• Chew and savor your food, noticing tastes, textures and temperatures. 
• Avoid distractions during meals, and notice (and respect) your body’s cues for hunger and fullness. 

Be mindful of what you “bring to the table” in terms of food rules or behaviors that may affect how you are eating.

Listen to your body for feedback
We live in a society that sometimes emphasizes pushing the human body and ignoring its cues, but to what effect? Why not take a step back from that and reconnect? When you really listen and get tapped in, you’ll notice that your body doesn’t actually get satisfied from the light ice cream nor does it really feel great after a large portion of greasy food eaten mindlessly. We are hard-wired with knowing exactly what we need to put in our bodies- it just takes some attention and effort to listen for the messages.

Remember, a diet neither entirely of broccoli nor entirely of brownies is healthy. There’s a middle ground. Your body knows how to find it if you do some groundwork and make choices based on its feedback.

Enjoy the freedom from rule-based thinking about food! Now, that’s great for your mood, isn’t it?

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Kat Brown MS RD RYT is a San Francisco Bay Area based Registered Dietitian and Yoga Teacher. As a nutrition counselor, writer, cook, and yogini she seeks to inspire others to nourish themselves and live balanced, fulfilled lives. 

Make Your Water Bottle Your New Best Friend!
by NatureBox Health Contributer Lana House, Pilates Instructor 

Yesterday we discussed why drinking plenty of water and staying hydrated is important for not only your health, but your mood as well. But gulping down those 8 glasses every day is easier said than done! Today, Lana shares a guest post about her secret to getting plenty of water each day, all thanks to her “best friend”- her waterbottle!

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My CamelBak is my best friend! Like my purse, it comes with me everywhere I go. In fact, I even bring her around with me wherever I am in the house! My Camelbak is my pink BPA-free plastic water bottle. I have literally had the same one for years, probably because it is as important to me as my keys, so I never lose her. She is the KEY to me getting the water I need everyday.

We learn our entire lives how important it is to drink water and yet we are still a dehydrated population. People are not drinking enough water and water truly is what keeps us living. Nearly 60% of our body is water. Drinking enough water helps so many medical ailments such as chronic fatigue, allergies, depression, digestive problems, urinary tract problems, constipation, skin problems, migraines, and so much more. The old 8 glasses of water a day is a great starting place but chances are you aren’t even getting that much, especially if your drinking glass is a four-ounce cup. It is recommended that you aim to get about half your body weight in ounces a day. If you are very active, you will need more.

The great news is that if you find a friend like the Camelbak, it will be easy to drink more water daily! Not only is it easy to tote around with you, but also the large drinking straw it comes with makes it very easy to drink lots of water.

It will become a habit if you take the time to train yourself to remember- you just need to find the water bottle and system that works for you! They have all different shapes and sizes of water bottles these days: glass, aluminum, plastic- you name it! The key is to get one you like and will commit to using! Or get a couple different sizes if you prefer not to carry it around so you can have one at work, one at home, perhaps even one in your car or gym bag. The point is to make it a part of your day, everyday, so that you continue to nourish your body with the best thing for it.

Lana House is the studio owner of House Pilates in Pacific Palisades. She has dedicated the past decade to pursuing her passion in fitness and wellness learning all she can about nutrition and exercise and leading a healthy, balanced life. She shares her knowledge through her work and the writing of her blog, House of Health.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

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Tell us: what’s YOUR secret for staying hydrated all day long?

Here comes summer, start fueling up now!
Jenilee Matz, MPH 

Our bodies are made up of mostly water. So, it should come as no shock that our bodies suffer when our fluid levels are down. 

Dehydration happens when we take in less water than we lose. Fluids are lost each day through exhaling, sweating, urinating, and having bowel movements. 

Dehydration is serious. It upsets the body’s natural balance and can lead to headaches, weakness, dizziness, or fainting. Severe dehydration can even cause death. 

Water Intake and Your Mood
Not only does dehydration take a toll on our physical health, but it affects our emotional and mental health as well. Studies show that even mild dehydration is linked with moodiness, tension, anxiety, cognitive problems, and low energy levels. These consequences of dehydration tend to be worse for women than for men. 

How to Stay Hydrated
Next time you’re feeling cranky or drained, think about how much you’ve drank throughout the day. Don’t wait until you feel thirsty to drink up. Our thirst sensation actually doesn’t kick in until we’re already a bit dehydrated. 

The Institute of Medicine recommends that men drink about thirteen cups of fluid each day, and women should aim for nine. You need even more liquids in hot weather, during and after exercise, if you are pregnant or nursing, and when you’re sick with a fever, vomiting, or diarrhea. 

You don’t need to stick with plain water to meet your fluid needs. Any beverage (except for alcohol) or hydrating food counts towards the fluid recommendation. Hydrating foods include:

• Fruits. Fruits are packed with water. The best sources include watermelon (hence the name!), cantaloupe, honeydew, oranges, and grapefruit.
• Vegetables. Veggiesdon’t contain as much water as fruits, but celery, tomatoes, cucumbers, green peppers, and Romaine lettuce are good sources of H2O.
• Hidden sources. Smoothies, soups, yogurt, and oatmeal each contain a good amount of water. 

Am I Drinking Enough?
Taking in liquids throughout the day and eating a balanced diet will likely keep you well-hydrated. 

The color of your urine is also a fairly good indicator of hydration. A pale yellow color means you’re probably getting enough water.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC  

from the NatureBox editors

{source: Tidy Mom}

Whether you’re already on a plane heading somewhere new or uncovering the grill and getting ready to grill and chill these next few days, the NatureBox team wishes you a very happy (and healthy!) Memorial Day Weekend.

We can’t wait to hear about all of the delicious foods and snacks that kept you going this weekend. Feel free to share your photos with us on Facebook- we love to see the ways in which you incorporate healthy into your everyday life.

More Food for Thought
If you’ve found our posts on mood + food and brain power interesting this week, we’ve got a few more reads you just might want to check out over the long weekend.

• 4 Foods to Help You Focus Better from Eating Well. 
• Food and the Brain: Hunger Satisfaction from Fooducate
• Foods that Improve Brain Power from SheKnows

In good health,
The NatureBox Team

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription! 

Grab Your Lunchbox and Get to the Head to the Class!
by NatureBox Health Writer Jenilee Matz, MPH

Helping your child study and hiring a top-notch tutor aren’t the only ways to give your son or daughter the academic edge. A nutritious breakfast helps kids perform better on tests and reduces the risk of behavioral problems during the school day. A well-balanced, wholesome lunch is key for keeping energy and blood sugar levels steady all day long. Eating regular, healthy meals and snacks means blood sugar levels won’t fluctuate, so your child stays more alert and in a better mood.

Serve up these kid-approved foods to help your child reach the head of the class:

Eggs
Not only are eggs a protein powerhouse, but they’re high in omega-3 fatty acids to boot. Omega-3s help cognitive ability and may lower the risk of attention- deficit/ hyperactivity disorder (ADHD). Eggs also contain choline, which improves memory and concentration skills.

Oatmeal
Whole grains are high in fiber so they take longer to digest, helping your child stay focused and energized. Studies also show that oatmeal boosts kids’ short-term memory and helps them pay attention. Choose old-fashioned oats made with skim milk and topped with nuts and fresh fruit over pre-packaged varieties to avoid added sugar.

Berries 
The antioxidants in berries help improve a child’s memory and brain function. Strawberries, blueberries, raspberries, and blackberries are naturally sweet and most kids love to snack on them.

Whole Wheat Bread
Not only are whole grain breads high in fiber, but most are also fortified with the B vitamin folate. Folate has been shown to help memory and alertness. Make a sandwich for your child using 100% whole wheat bread and peanut butter, hummus, or lean lunch meat.

Greek Yogurt 
Toss a carton of Greek yogurt in your child’s lunch sack. Greek yogurt is packed with protein and calcium. Plenty of calcium is a must for children because it helps build strong bones and regulates energy. Opt for the plain variety since it’s lower in sugar. Sweeten the yogurt naturally by topping it with fresh berries.

Spinach
Spinach aids in learning and memory. If your child turns up his or her nose at the leafy green, simply add spinach to a smoothie. Blend a cup of milk, a frozen banana, a spoonful of peanut butter, and a handful of spinach to make a delicious and nutritious breakfast or snack. We promise your child won’t even taste the spinach!

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC 

How Brain Chemistry Can Affect Our Eating Patterns
by NatureBox Nutritionist Kat Brown, MS RD RYT 

You’ve felt it in your body after you eat- certain foods can totally affect your mood. What about the other way around-have you noticed how you feel can affect what you put in your body? There’s definitely a link between food and mood, backed up by a large body of research. Let’s learn a little more about how our emotions and how we fuel up are intertwined.

Imagine a cup of hot cocoa, a warm cup of soup, a piece of rich dark chocolate, or the smell of fresh citrus? All of these foods evoke certain nutritional, taste, smell, and texture sensations. After we eat, the combination of the food’s nutritional value and the sensual aspects of food can lead to a chemical response in your brain to increase feel good chemicals. These chemicals are the same ones that increase when we are relaxed, with our loved ones or feeling happy- oxytocin and serotonin. Hence, the mood and food connection.

Serotonin (the neurotransmitter so many antidepressants target) is a chemical responsible for a sense of well-being. Serotonin levels increase after we eat carbohydrate and protein containing food (like cheese and crackers).

Oxytocin is a bonding hormone that is released when we are with loved ones (including pets!). It promotes feelings of contentment, decreases anxiety, and even promotes growth and healing. Oxytocin increases after eating, and some research suggests that it increases in particular when we eat a fat-containing meal or snack.

How can we capitalize on the mood effects of foods without going overboard or relying on these effects to cope with emotions? How shall we find the place between indulging our vices with wreckless abandon and strong-arming the urge? How about some preparation and mindfulness to help you find the middle ground?

First off, plan meals and snacks throughout your day so you don’t run on empty and leave your cravings to control you. Also, note how you’re feeling throughout the day and whether the food choices you’re making are affected by your mood. Take a moment to check in with your stress and energy level before you choose to eat. You may notice that the simple act of bringing more awareness to what mood you’re bringing to the table helps you make better choices.

And there’s nothing wrong with indulging in a sweet craving or a bread fix! Keep in mind that good nutrition isn’t perfect. However if emotional eating is a recurring event that is affecting your health, it may be important to re-evaluate how you deal with your stress.

The link between food, eating behaviors and mood is complex and by no means are we able to do the topic full justice in this short article. But hopefully you’ve gotten some insight into the connection, and how it can play a role in you and your family’s eating habits and health. For more information, check out the excellent work by The Center for Mindful Eating.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Kat Brown MS RD RYT is a San Francisco Bay Area based Registered Dietitian and Yoga Teacher. As a nutrition counselor, writer, cook, and yogini she seeks to inspire others to nourish themselves and live balanced, fulfilled lives. 

from the NatureBox editors

The NatureBox Blog has a new name- Chew On This! Full of the same great nutrition information, recipes and healthy snack ideas but with a fun new name that’s all its own. Stay tuned for a new URL, an updated design and some fun guest posts!

Did You Know?
Each month, we post information about the current month’s NatureBox on our site. Not a member yet? Thinking about joining NatureBox? Take a peek into previous month’s NatureBoxes to see what we’ve included. Plus, we always include the complete nutrition information for each snack so you can ensure that our snacks are a good fit for you and your family.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Using Caffeine Wisely
by NatureBox Nutritionist Kat Brown, MS RD RYT 

Americans are high-octane people- we work hard and play hard. Often times that leaves us feeling a little burned out at times. It’s so tempting to reach for a quick fix- often in the form of a shock of caffeine to get through the day. That’s what has made caffeine the most used “drug” in our culture. Let’s check out the ups and downs of caffeine usage, current recommendations for safe usage of caffeine, and some alternatives to excessive java.

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Caffeine was originally isolated by chemists in the 1820’s from coffee, hence the “café” part of the name. It’s a nervous system stimulant, generally recognized as safe in moderate amounts, causing enhanced alertness, focus and coordination. The effects of caffeine are at their peak within an hour of consumption, and typically last 4-6 hours. Experts recommend limiting caffeine to 300 mg per day. That’s the amount in about 2-3, 8 ounce cups of brewed coffee or 3 (1.5-2 ounce) shots of espresso per day. Tea has less caffeine than coffee- black tea contains about 50 mg per cup, and green tea has half of that at about 25 mg per cup. Energy drinks and some medications contain caffeine as well, check the labels for the amount.

Research shows that up to 90% of Americans have some caffeine each day. And certainly with our fast-paced lifestyles, many people overdo it- which can lead to nervousness, agitation and even heart palpitations. Also, relying on caffeine as a band-aid for lack of sleep is only a temporary solution.  Some feel more worn out when the high wears off, leading to a stimulant-crash-stimulant cycle and even sleepless nights from being caffeinated during the afternoon hours. Which can lead to another groggy morning, more caffeine… you get the picture.

It is best to look to more holistic remedies to regulate energy levels. Setting aside time to decompress during the day, getting sufficient sleep, movement, fluids and nutritious foods can keep you feeling naturally jazzed the whole day through.

Now that you’ve got some background, here’s to hoping you can caffeinate wisely! Tell us: what your morning wake-up vice? 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription! 

Kat Brown MS RD RYT is a San Francisco Bay Area based Registered Dietitian and Yoga Teacher. As a nutrition counselor, writer, cook, and yogini she seeks to inspire others to nourish themselves and live balanced, fulfilled lives. 

How Do You De-Stress?
by NatureBox Health Contributor Lana House, Pilates Instructor

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We’ve been talking a lot this month about how food makes you feel- but we know that there is a lot more to how you feel than just the foods that you eat. Without getting too medical or scientific, we think that Friday is a perfect time to stop and reflect on the importance of finding whatever it is that helps you de-stress and unwind. For NatureBox Health Contributor, it’s golf! We were surprised to hear that for Lana, she found her relaxation and escape in golf, despite being a passionate Pilates Instructor. With a newborn baby boy at home, we hope that Lana is getting the chance to play a little golf this weekend!

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My husband has always been a golfer and has wanted me to give it a try ever since we first met. So, after our first year of marriage, I finally decided I was ready. And I fell in love with it. Golf has become a true joy in my life! I take weekly lessons and try to practice once or twice a week at the driving range. And the crazy part is, I don’t do it for my husband!

Here is why I love golf: it is something new for me that requires a lot of focus and concentration and that I can continue to play and be challenged by my entire life! I love the feeling of being a student again, constantly being humbled by the sport. I love that I can see my progress but there is still so much to learn so it feeds my competitive nature and my drive (no pun intended). And most importantly, I find it relaxing and de-stressing.

In order to maintain a truly healthy life, I believe we should all continue to grow, try new things, and be humbled every once in a while. It is important to challenge our brains and our bodies and most importantly, to find ways to de-stress. More and more research is being done to prove that stress is the WORST thing we can do to ourselves- and yet, it is so abstract and difficult for us to pinpoint within us! I have been really trying to become more conscious about when I am stressed and how to spot it when it shows its ugly face. I have noticed that when I am stressed, I get short-tempered. I sometimes cry. My mind is moving a mile a minute.

If you can’t pinpoint what or when you are stressed, don’t assume that you are not. We live in a stressful world with stress everywhere around us. Find something to help you de-stress that you enjoy and that challenges you: try yoga, take up a new hobby such as knitting or photography, cooking, or pick up a new instrument!

Whatever it is, find YOUR golf! 

Lana House is the studio owner of House Pilates in Pacific Palisades. She has dedicated the past decade to pursuing her passion in fitness and wellness learning all she can about nutrition and exercise and leading a healthy, balanced life. She shares her knowledge through her work and the writing of her blog, House of Health.

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Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Tell us- what’s your golf? And are you going to do something this weekend to help you unwind and de-stress? 

Hunger + Anger = Hangry— watch out!
by NatureBox Health Writer Jenilee Matz, MPH

You’re in the middle of a late afternoon meeting. Suddenly, everything your coworkers say bothers you. You’re downright irritable, sleepy, and you feel a headache coming on. What gives? You were in a perfectly good mood just a short while ago. 

Chances are you’re hangry. Hunger + anger = hangry. This is your body’s way of telling you that you need healthy food stat.

Being hangry is the result of a drop in blood sugar levels. After eating an unhealthy meal or snack, blood sugar levels spike for awhile but they eventually come crashing down. Even if you eat nutritious foods, your blood sugar levels can still plummet- and you can become hangry- if you go too long between eating.

Fluctuations in blood sugar lead to anger, moodiness, difficulty concentrating, sleepiness, and headaches among other symptoms. It’s no wonder you felt so off during your afternoon meeting since it had likely been hours since you last ate.

To keep blood sugar levels steady and avoid “hanger” pains:

Have good nutrition
Think of food as fuel. Build your diet around fruits, vegetables, whole grains, lean sources of protein, and low-fat or nonfat dairy products. Eating well-balanced, wholesome meals will keep you feeling satisfied for longer and will help stave off hanger. For example, having a green salad topped with fresh veggies, chickpeas, sunflower seeds, a handful of dried cranberries, a sprinkle of goat cheese, and a splash of vinaigrette for lunch will keep your energy levels- and mood- up better than a typical drive-thru meal.

Eat often
Snacking is good for you. Just make sure you reach for a healthy snack that contains both carbohydrates and protein. Carbs give you an instant energy boost, while protein helps you stay full for longer and keeps crankiness at bay. Snack on an apple with peanut butter, Greek yogurt with granola, or carrots and hummus.

If you’re already hangry, don’t fret. Your blood sugar levels and mood will bounce back as soon as you munch on nutritious, balanced foods. Stock healthy snacks at your desk, in your purse, or in your car so you can avoid feeling hangry in the future.

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!