Long time no see

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It’s been a little over a year since I posted a blog. I just wasn’t really certain what I wanted to blog about. I didn’t want to be set on blogging about just nutrition. Yes nutrition is a big part of my life. I try to eat healthy and instill healthy eating into my kids, even if they are 3 and 1.
I have had some people ask me how I get my son, Tyler, to eat healthy. First, I should start by saying that Tyler will eat a whole red or orange pepper like you would eat an apple. People are amazed that a 3 year old would do that. This past summer we went to the farmers market in our city. Tyler saw a green pepper with some red on it and wanted it. So we bought it for him. It was a huge pepper. He started eating it on the way back to the car. As we were walking people kept saying look at that boy eating that pepper. It’s not everyday you see a 3 year old eating a pepper like and apple. To me its normal.
Tyler will ask me for frozen vegetables to eat all the time. Why he likes them frozen instead of cooked is beyond me. When Tyler was a baby I tried not to give him any sweets until his first birthday. I think I was pretty successful in doing so. I didn’t do anything really special when he was a baby, food wise. I did the normal cereal then vegetables, fruit and then meats. I would give him vegatables and fruit for lunch and dinner along with whatever we were eating. He would sometimes get fruit as a snack as well. One of the things to eating healthy is not having junk food or sweets in your house. We rarely have sweet and junk food at our house. I don’t want you to think that we never eat sweets or junk food, we do, just not every day. Moderation is key. Now that Tyler is three, almost 4, he still asks for fruits and vegetables for a snack, oh and cheese. He has rarely if ever asked me for candy or junk food. I hope that my daughter, Ariana, will have the same eating habits as him.

Resolution

The New Year is upon us. How many people made their resolution to lose weight and eat better? I think that is on a list of most people. How many people really stick to them? I love going to the gym and it is packed the first week of January with all those people and their new year resolutions. Then a few weeks later and the gym is back to normal with all the regulars. Ahhh, those people who make resolutions and don’t keep them. Yes it’s hard to make lifestyle changes and more power to those that do it! Most people who are looking to lose weight want a quick fix or a pill to take. Which brings me to this article I read:
On Saturday I was at my hair dresser and while I was under the dryer I was reading a magazine, I think it was OK! Magazine. I was reading an article on two former playboy playmates Holly and Kendra and how they lost weight. Well Holly used NV,reduced portion sizes and chose better food options. She would eat fast food and large portions and now she eats fish/chicken, salad, fruit. Then there is Kendra who uses Ab cuts, hired a personal trainer to work out everyday, and ate healthier. They both claimed these “diet pills” helped them lose their weight. Now if you looked at their diet before and after wouldn’t you think that just changing eating habits alone would promote weight loss? Or hiring a personal trainer and exercising would lead to weight loss, not diet pills? If a person just changes the way they eat and exercise, then yes you will lose weight. Of course both of these ladies are spoke-people for the products. Now if I was famous and had millions of dollars then I would for sure have a personal trainer and a chef. Not everyone can have that. People need to realize that there is no little pill you can take to lose weight. It takes time, determination and will power. It takes 3500 calories to equal 1 pound. If you cut 500 calories from you diet you should lose 1/2-1 pound a week. That is a healthy way to lose weight. Just don’t go below 1200 calories per day. Starving yourself isn’t the answer to weight loss either. There are so many diets and diet pills and programs out there. So if you are looking to lose weight choose wisely. Go talk to a dietitian!!!

The Holidays

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It’s the most wonderful time of the year! Also the time of year where people eat and eat and eat and gain some extra pounds. I love Christmas. I like spending time with my family, even though it is total chaos with 11 nieces and nephews plus my two. But it’s good for everyone to be together! I can’t wait to watch Tyler open his presents and probably everyone else’s for that matter. I just hope he waits until mommy and daddy are up. I wasn’t really sure what to buy Ariana since she is 3 1/2 months old. I didn’t buy her much because she won’t remember and if she does need anything along the way we will just buy it. I bought her a purple scout, it plays music and songs. Tyler has a green one and he sleeps with it every night, so I’m hoping she will like it as much as he does. I usually make cut-out cookies for Christmas. This year I hope Tyler can help me decorate them.

Cookies are one of the foods I’m sure most people will consume during the holidays. Are they healthy? No! But if you don’t overindulge then it’s not as bad. So what are some of the worst foods during the holidays? Eggnog is, with all the egg yolk, heavy cream, sugar and alcohol. Eggnog has 258 calories and 8.2 g of fat. There really isn’t anything good in eggnog. Alcohol will also be consumed in mass quantities, especially on New Years eve. Most beers have anywhere from 100-150 calories, depending if it’s a light beer or not. Four ounce of wine can have 75-140 calories, depending of the wine. The most popular beverage for New Years maybe champagne which has around 90 calories in a glass.
Other items are:
-Pecan pie (1/8 of piece), 507 kcal, 27 g fat
-Sugar cookies, 130 kcal, 6 g fat
-Cranberry sauce, 110 kcal, 0 g fat
-Swedish meatbals (6), 250kcal, 18 g fat
-Red velvet cake, 270 kcal, 13 g fat
-Shrimp cocktail (12), 80 kcal, 1g fat
These are just a few popular foods during the holidays. So choose wisely!

Grocery shopping

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Who likes to grocery shop? I don’t. Every Sunday my husband and I go grocery shopping in the morning. It is something I loathe but it has to be done. I’m just glad my husband, Eric, is there to endure it with me. I always try to have a list and make a menu for the week. Planning meals for the week is a chore in and of itself. I try to make things that I know my son, Tyler, will eat. Toddlers can be very picky eaters. I also try to bring some coupons with us. The thing with coupons is they never have any for meat, fruit, milk, and vegetables. Even if you do have a coupon most often then not you have to buy more than one just to get 25-50 cents off. I have found some good coupons though. I am no coupon addict.
When you go grocery shopping you mostly want to stick to the perimeter of the store. That’s where all the fruit, vegetables, meats and dairy products are. When we shop we rarely buy things like pop, chips, and sweets. If it’s not in the house then you won’t eat it! I always stock up on frozen vegetables. They are just as good as fresh and they keep longer. If you have to buy canned fruits and vegetables make sure they are low in sodium and the fruit are in fruit juice not syrup.
Now I’m not saying to just buy all your groceries from the perimeter of the store. I do buy crackers, bread, and rice etc. My son likes to eat goldfish, so I buy him the whole grain ones, which have some fiber in them.
The things we buy mostly are fruit, vegetables, cheese, yogurt, milk, whole wheat pasta, and ground turkey. We wouldn’t have to grocery shop if fruit and vegetables lasted long than a few days. What do you think of grocery shopping? Love it? Hate it?

Beef and barley soup

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I’m always looking for new recipes to try because I don’t like eating the same thing all the time. I have found alot of good recipes on Pinterest. Last night for dinner I made beef and barley soup. I found this recipe in Martha Stewart Living magazine. Its a nice hearty soup. I usually don’t make many recipes from Martha Stewart magazine because many of the ingredients are expensive or the recipes are time consuming. With a 2 year old and an 11 week old I need meals that are either quick, simple or can cook in a crockpot or something for a few hours.

Beef and Barley Soup

2T olive oil (I just used olive oil cooking spray, works just as well)
1 pound London broil, cut in cubes
Salt and pepper to taste
1 large onion, chopped
1 medium carrot, chopped
8 oz cremini mushrooms, sliced
2T minced garlic (4 cloves)
2T tomato paste
3/4 cup dry red wine ( I didn’t use this either, I just used beef broth)
4 cups chicken stock
3 cups water
3/4 cup hulled or pearl barley, rinsed and drained
1/4 cup parsley chopped
Horseradish for garnish ( I omitted this)

Heat oil in a Dutch oven or large pot over med-high heat. Season beef with salt and pepper and brown on all sides, about 5-7 minutes. Remove beef.
Reduce heat to medium. Add some more oil if needed. Cook onion, carrots, and mushrooms until golden, 12-15 minutes. Add garlic and tomato paste and cook until caramelized, 2 minutes. Remove from heat and add wine. Return to heat and bring to boil, scraping up brown bits with a wooden spoon. Cook until reduced by half, about 5 minutes.
Return beef to pot and add stock and water. Bring to a boil. Reduce heat to low and simmer, covered, stirring occasionally for 1 hour.
Add barley and cook, covered, for 20 minutes. Uncover and cook until beef and barley are tender, about 20-25 minutes. Stir in parsley. Divide soup in 6 bowls and garnish with horseradish.

Serves 6
292 calories
2g sat. fat
6g unsaturated fat
24g protein
6g fiber

Portion control

Shut yo face!

Portion sizes over the years have gotten bigger and bigger. As a result so has the waistline of many American’s. Here’ a link to a website showing how portions have changed from 20 years ago.

A coke used to be an 8oz bottle and now they come in 20 oz bottles. A bagel was 3 inches in diameter and now they are 5-6 inches in diameter and 200 or more calories. Not only has portion sizes increased but so has our plates, cups and bowls. The average size of our plates today are 12-13 inches in diameter, compared to 9 inches in the 1960’s. I just measured our plates and they are 11 inches in diameter. With added portion sizes and bigger plates comes more food and more overeating. Did all these changes help to contribute to the obesity epidemic? I think so…but that’s another topic for another day.

So how do you know what is considered a portion size?

3 oz of meat (chicken, beef) is the size of a deck of cards
3oz of fish is the size of a checkbook
2 tablespoons of peanut butter is the size of a ping pong ball
1 cup of fruit/ vegetable and a medium size piece of fruit is the size of your fist
1 cup of salad is the size of a baseball
1 oz of cheese is the size of 3 dice
1 oz of nuts is the size of a handful (not overflowing)
1 pancake is the size of a cd
1/3-1/2cup pasta or rice is the size of an ice cream scoop
1 baked potato is the size of a computer mouse

These are just some examples. Here a link with a printable handout from the American Heart Association.

So the next time you are at a restaurant you can compare the portion sizes of your meal to what a real portion should be. When you do eat out you can always split a meal with someone or ask for a to go bag as soon as you get your meal and put half of your meal in the bag.

Thanksgiving

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Thanksgiving is in two weeks. I can’t believe it! Thanksgiving is a time for family, giving thanks to the people in our lives and eating. For most people it will be eating too much! Turkey will be the main food consumed along with sweet potatoes, dressing, cranberries and pumpkin pie! Our Thanksgiving consists of turkey, mashed potatoes, dressing, corn, cranberries, sweet potato casserole, rolls, pumpkin pie and Hershey chocolate pie. My family has two Thanksgivings, one on my side and one on my husband’s side, on the weekend after Thanksgiving. It is nice to have them spaced apart so we aren’t eating two huge meals in one day, which many families do end up doing. Football is another Thanksgiving tradition. I personally don’t care for NFL football, but others do and will watch the game after eating. Some people may fall asleep while watching the game. As many people know turkey contains tryptophan which is an amino acid needed for growth and nitrogen balance. The body uses it make niacin and serotonin. Serotonin helps to promote healthy sleep and stable mood. So that is why many people fall asleep after eating large quantities of turkey.

Some helpful tips for not overeating on Thanksgiving :
1. Eat breakfast, don’t starve yourself all day so you can overeat at meal time.
2. Drink plenty of water. Drink a glass before your meal and drink in between bites.
3. Only have one serving of each, DON’T go back for seconds.
4. Fill your plate with half fruits and vegetables, 1/3 meat and 1/3 grain.
5. If you have dessert have a small serving, skip the whip cream on the pumpkin pie.
6. Go for a walk after your meal or before to help burn some calories! ( it may also help you from falling asleep after eating turkey!)

These are just some tips to help overeating. They are good for most meals also. Don’t think that just because it is a holiday you need to stuff yourself full. Moderation and portion control is the key! Maybe my next post should be on portion control!