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Here's a blast from your past- remember TV trays?!

We had these exact kind growing up- a set of four that we happily busted out to eat our Kid Cuisine frozen meals in front of "Ghostwriter" every Sunday night.

My husband and I joke about how when we were first married, prior to kids, we would routinely eat dinner in front of the TV. Watching "The Office" never gets old!

This isn't exactly a great habit though, and as a dietitian, I strongly discourage it. Why?

Research shows that people are significantly less likely to be aware of their portions when they are in front of the TV or playing a video game. The specific study linked found that 25% of meals were eaten in front of the screen. When we are distracted, we're less likely to pay attention to what goes in our mouths and when we've hit our satisfaction point.

It may sound simple, but eating at the dinner table with either peace and quiet, or pleasant conversation, can be a great starting point for sticking with healthy habits. I've had several clients admit that their kitchen table has become a dumping ground for mail, papers, and other clutter, rather than be a place to eat. Some of my patients hadn't eaten at their kitchen table in years!

If you're one of those who would rather settle into the couch, I challenge you to move to a table and take a break from the screen. A healthy way of life is a collection of mini habits- this being one!

Beans, beans, the magical fruit!

I finally taught my kids that (slightly) naughty rhyme! And they giggle every time.

I cook with beans..a lot...'cause they're cheap and easy and good fiber and protein. Who doesn't love a big ol' bean burrito?

Chop up an onion and a bag of sweet baby peppers.

Saute in a tablespoon of olive oil.

Drain and rinse a can of pintos and a can of black beans.

Add a packet or low sodium taco seasoning + 1/2 cup water. Let simmer until bean mixture has thickened.

Serve on a whole wheat tortilla with a sprinkle of shredded Colby or cheddar.

Easy Bean Burritos -1 tablespoon olive oil -1 large yellow onion, diced -1 bag baby sweet peppers, seeded and diced -1 can pinto beans, drained and rinsed -1 can black beans, drained and rinsed -1 packet low sodium taco seasoning -6 whole wheat tortillas -1/2 cup shredded cheese -Salsa of choice -Plain nonfat Greek yogurt

1. In a large skillet, heat oil over medium high heat. Add diced onions and peppers. Saute, stirring occasionally, for about 10 minutes. 2. Add beans, taco seasoning, and 1/2 cup water. Turn down heat to low and let simmer for about 10 minutes, or until mixture has thickened a bit. 3. Spoon about 2/3 cup bean mixture on a tortilla, then sprinkle on about 2 tablespoons shredded cheese. 4. Serve with your favorite salsa (it counts as a veggie so load up!) and plain Greek yogurt instead of sour cream.

Per burrito (with yogurt and salsa): 330 calories, 51 grams carbohydrate (including 10 grams fiber!), 6 grams fat, 20 grams protein, 707 mg sodium

Try these soon, you know, because the more you ( : o ) the better you feel, so eat some beans for every meal!

How much do we really need to walk?

Every now and then I try to do a photo session with the babies. I don't want the cliche of hardly-any-pictures-of-the-youngest to take hold.

Nailed it.

And by nailed it, I mean, I gave up.

Sigh.

I whittled my athletic shoe collection down ever so slightly.

I am not shy about my love for sneakers. I have certain sneakers designated for only indoors- if I'm having a busy day cleaning or playing with the kids inside, my feet feel SO much better at the end of the day if I've been wearing comfy shoes. I also find that having great sneakers makes me want to be more active. 

So much of the time we view physical activity or exercise as a means of looking a certain way. Would you believe that study after study after study confirms that exercise has the power to decrease anxiety, depression, and post-traumatic stress disorder? The current physical activity guidelines advise at least 30 minutes of activity 5 days a week to promote mental and physical health. 

Those recommendations may seem daunting, but keep in mind it does not have to be one 30 minute chunk. I've had several patients have success with breaking it into 3 10-minute increments. This could look like a mid-morning dance party with your kids, a vigorous cleaning spree in the afternoon, and a brisk walk around the block post-dinner. 

That's not to say that exercise is going to cure mental health issues, but it should be one component of treatment. 

Let's reflect- what are some of your favorite ways to be active? How do you generally feel about yourself after you've completed physical activity? 

Getting out- or in- to move should be a regular part of your lifestyle. It doesn't hurt to have fun and comfy shoes to wear either!