Tis the Season! Yep, they're here; the holidays! You know what that means?; parties and celebrations galore. How do you survive? How do you NOT gain weight? Try doing the following:
1. Exercise! Yes, get up and get moving! Go for a walk or run, go to the gym, use the home gym you put in years ago, or dance! Whatever you do, have fun and move! Like Nike says "Just Do It!"
2. Have parties to go to? Bring your own healthy dishes. Of course, call the host/hostess and offer to bring something. That way you know what you prepared and feel good about eating it.
3. Make sure you eat healthy most of the time so that you can enjoy the "fun stuff" on occassion. You should be eating healthy food every 2 1/2 - 3 1/2 hours anyway.
4. It's ok to say no! Meaning, if you are offered certain unhealthy foods, you can decline. You can also decline an invitation if you so choose. Don't feel pressured to do everything and be everything to everybody!
5. Before you head out to a party or get together, eat an apple or banana with peanut butter. It will satisfy your stomach. You won't arrive starving and eat the whole buffet table!!!
6. Between each alcoholic beverage, drink a glass of water. It's healthier and you won't get drunk as fast!
7. Snack on fruits and vegetables if they are an option at the gathering.
8. Don't stand near the food. It's to tempting! Engage yourself in conversation.
9. Drink Water! Keep hydrated!
10. Finally, HAVE FUN!!! Enjoy yourself and the people you are with! Let yourself be free!
Showing posts with label Food. Show all posts
Showing posts with label Food. Show all posts
Monday, November 28, 2011
Wednesday, November 9, 2011
Meat Eaters Vs. Non-Meat Eaters
I would like to know why there is so much judgement against either or re: meat eaters vs. non-meat eaters. I eat meat, poultry and fish. However, as I get older, I find my body feels better leaning more toward a plant based lifestyle. At least one or two days a week I don't eat meat of any kind. On my "vegetarian" days, I get my protein from nuts and seeds, nut butters (peanut, almond or sunflower seed), legumes/beans, quinoa, soy and almond milk, Greek yogurt, and soy products including tofu (rarely). I know I'm getting all of my vitamins because I drink Chocolate Shakeology every day.
It is not heart healthy to constantly eat red meat. I suggest limiting it to once a week; once a month would be better. I am anemic and can feel when my iron is low. On those occasions, I will eat a burger or lean steak. My vegetarian/vegan friends accept that about me and do not try to change me. I in turn do not judge or try to change who they are. No matter what you are, the goal is to live as healthy as possible. You are better off physically eating more plant based foods. You cannot eat cookies, chips and processed foods and call yourself vegetarian. True vegetarians and vegans eat properly and make sure they get enough healthy foods in daily.
Vegetarians/vegans choose to eat and live this way. Some for religious reasons, some for health reasons, some because meat, poultry or fish makes them physically ill, etc. No matter the reason, there should be no judgement. There is no right or wrong here. Remember, each "body" is different and reacts differently to certain foods.
As a certified nutritionist it is my job to help you live your healthiest life be it as a meat eater or vegetarian. I ask that you don't judge one another. Respect and try to understand one another. Please feel free to contact me to start living your healthiest life no matter what you are!
It is not heart healthy to constantly eat red meat. I suggest limiting it to once a week; once a month would be better. I am anemic and can feel when my iron is low. On those occasions, I will eat a burger or lean steak. My vegetarian/vegan friends accept that about me and do not try to change me. I in turn do not judge or try to change who they are. No matter what you are, the goal is to live as healthy as possible. You are better off physically eating more plant based foods. You cannot eat cookies, chips and processed foods and call yourself vegetarian. True vegetarians and vegans eat properly and make sure they get enough healthy foods in daily.
Vegetarians/vegans choose to eat and live this way. Some for religious reasons, some for health reasons, some because meat, poultry or fish makes them physically ill, etc. No matter the reason, there should be no judgement. There is no right or wrong here. Remember, each "body" is different and reacts differently to certain foods.
As a certified nutritionist it is my job to help you live your healthiest life be it as a meat eater or vegetarian. I ask that you don't judge one another. Respect and try to understand one another. Please feel free to contact me to start living your healthiest life no matter what you are!
Thursday, October 27, 2011
Please Eat Carbs!
The dreaded "C" word.. Carbohydrates! What is carbohydrates: Noun: Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. So in simple terms foods that provide energy. Carbohydrates are essential in our healthy lifestyle plan.
Good Carbohydrates are what we are meant to eat. Carbs that should be eaten on a regular basis obviously include fruits and vegetables. Other good carbs are whole grains (brown and wild rice, quinoa, oats), sweet potatoes and legumes. So you see, there is no need to avoid them. You need the energy especially if you are trying to lose weight!
Bad Carbohydrates should be avoided at all costs. These are the highly processed foods ranging from lunch meats to donuts. They are highly addictive foods because of the chemicals, sugar and salt content. Bad carbs are a big part of the health crisis our world is facing. They cause heart disease, diabetes, certain cancers, and a whole host of other health problems.
Set yourself and your family up for success by shopping for wholesome foods in the good carbohydrate category. Surround yourself with fruits and vegetables. When you have a sweet tooth reach for an apple or other fruit. When you crave salt cut up some celery and other veggies then dip in hummus or a yogurt ranch dressing. You deserve to live your healthiest life possible! Start today! Need help? Contact me!!!
Good Carbohydrates are what we are meant to eat. Carbs that should be eaten on a regular basis obviously include fruits and vegetables. Other good carbs are whole grains (brown and wild rice, quinoa, oats), sweet potatoes and legumes. So you see, there is no need to avoid them. You need the energy especially if you are trying to lose weight!
Bad Carbohydrates should be avoided at all costs. These are the highly processed foods ranging from lunch meats to donuts. They are highly addictive foods because of the chemicals, sugar and salt content. Bad carbs are a big part of the health crisis our world is facing. They cause heart disease, diabetes, certain cancers, and a whole host of other health problems.
Set yourself and your family up for success by shopping for wholesome foods in the good carbohydrate category. Surround yourself with fruits and vegetables. When you have a sweet tooth reach for an apple or other fruit. When you crave salt cut up some celery and other veggies then dip in hummus or a yogurt ranch dressing. You deserve to live your healthiest life possible! Start today! Need help? Contact me!!!
Wednesday, October 26, 2011
Picky Child + Food Allergy + Peanut Ban at School = Frustration
Many parents and even teachers ask me what to do about kids that only want to eat peanut butter and jelly sandwiches at lunch? It poses a problem for the kids that have severe food allergy especially to peanuts. Read on for some suggestions...
Do you let your child cook with you in the kitchen? If not, start letting them help you. Now I'm not saying let your 5yr old handle a butcher knife! Let them crack an egg, stir whatever's in a bowl, help make meatballs or burgers. It instills confidence and boosts self esteem. It's a bonding moment too. The chances are higher that they will eat healthier because they helped prepare the meal. That being said, explain to your child in a nice way that they can't have pb&j at school anymore because it can get a few of their friends really sick. Allow them to have pb&j as an after school snack (on whole grain bread of course!) You are teaching your child empathy and sympathy at the same time. Of course use age appropriate language. Kids are alot smarter than you think.
Here are some suggestions:
Let your kids pick out healthy items at the store. Give choices. Believe it or not kids like choices. Let's them feel grown up. Usually between two things will do; for example: give your child the choice of organic turkey meat or low fat ham. Next, let them pick a fruit they would want. Do your kids like yogurt? Let them pick out their favorite kind. Do your kids like carrots, celery, cucumbers and/or peppers? If so, great! Pack a wholesome dip like yogurt ranch or hummus. If your child won't eat a sandwich other than pb&j, pack a thermos of mac & cheese, spaghetti from the night before, or soup. Let them help you make chicken fingers the night before and pack the leftovers for lunch. Wraps are great too. Let them help you fill it and wrap it up!
Lunchables....Nooooo!!! Make your own version. Let your child pick out the crackers (give them a choice of whole grain crackers) cut up cheese, and cut up fresh turkey or chicken breast (leftovers are fine). Put it in a container and oila! Homemade lunchables. Try to stay away from processed lunch meats if you can. Get snack baggies and let your kids put in their favorite snacks for the week whether it's pretzels, Goldfish crackers or animal crackers. Label them for each day of the week. If the kids can write, let them do it. Again, you are building self esteem and confidence!
See the theme here? Give your kids choices and pack healthy lunches at the same time. You are getting them involved. It won't be such a struggle. If you overcame this struggle, what worked for you and your kids?
Do you let your child cook with you in the kitchen? If not, start letting them help you. Now I'm not saying let your 5yr old handle a butcher knife! Let them crack an egg, stir whatever's in a bowl, help make meatballs or burgers. It instills confidence and boosts self esteem. It's a bonding moment too. The chances are higher that they will eat healthier because they helped prepare the meal. That being said, explain to your child in a nice way that they can't have pb&j at school anymore because it can get a few of their friends really sick. Allow them to have pb&j as an after school snack (on whole grain bread of course!) You are teaching your child empathy and sympathy at the same time. Of course use age appropriate language. Kids are alot smarter than you think.
Here are some suggestions:
Let your kids pick out healthy items at the store. Give choices. Believe it or not kids like choices. Let's them feel grown up. Usually between two things will do; for example: give your child the choice of organic turkey meat or low fat ham. Next, let them pick a fruit they would want. Do your kids like yogurt? Let them pick out their favorite kind. Do your kids like carrots, celery, cucumbers and/or peppers? If so, great! Pack a wholesome dip like yogurt ranch or hummus. If your child won't eat a sandwich other than pb&j, pack a thermos of mac & cheese, spaghetti from the night before, or soup. Let them help you make chicken fingers the night before and pack the leftovers for lunch. Wraps are great too. Let them help you fill it and wrap it up!
Lunchables....Nooooo!!! Make your own version. Let your child pick out the crackers (give them a choice of whole grain crackers) cut up cheese, and cut up fresh turkey or chicken breast (leftovers are fine). Put it in a container and oila! Homemade lunchables. Try to stay away from processed lunch meats if you can. Get snack baggies and let your kids put in their favorite snacks for the week whether it's pretzels, Goldfish crackers or animal crackers. Label them for each day of the week. If the kids can write, let them do it. Again, you are building self esteem and confidence!
See the theme here? Give your kids choices and pack healthy lunches at the same time. You are getting them involved. It won't be such a struggle. If you overcame this struggle, what worked for you and your kids?
Tuesday, October 25, 2011
Healthy Living Isn't as Hard or Expensive as You Think!
Pretty tired of hearing people say, "I want to eat healthier" and then they don't do anything about it. Another one is "I want to eat healthier but it's to expensive." Um, no it's not! Let's see, what's another excuse "I want to eat healthier but I don't know how." Ok, put down the donut and pick up an apple.
Stop saying and do! Actions speak louder than words. If you truly want to live a healthy lifestyle then just do it. Next time you are at the grocery store, shop the perimeter. That's where you have fruits, vegetables, dairy, proteins (chicken, turkey, meat and fish), whole grain breads. The majority of your cart should be fruits and vegetables. The only thing you should be in the center aisles for are high fiber cereals and regular oatmeal, nutbutters (peanut, almond, sunflower seed), all fruit jams, beans/legumes, rice (brown, wild, jasmine, basmati), spice and seasonings, canned tomatoes, household cleaning products and hygiene products. If in the freezer section, frozen fruits and vegetables are great all year round. They are picked at the height of freshness, so go ahead and get them if fresh isn't looking to good. Just stay away from sauced vegetables and sugar added fruits.
Soda, stop drinking it. It isn't good for you. Diet soda especially! It's all chemical. Drink water... Is this you "Ugh, but I hate water..." Then add lemon, lime, orange or berries to it. You get the added benefit of vitamin c and antioxidants. Even though diet soda is zero calories, the chemicals in it affect your brain and body in a negative way. For every soda you drink, substitute it for water. Not only will your body and skin thank you, but you will drop some pounds too. If you have Diabetes, you definitely need to stop drinking soda! It affects your insulin levels!
Processed foods like instant potatoes or Hamburger Helper, are not good for you. Anything with a really long shelf life, not good. If the ingredients list is a mile long, don't buy it. Salt content is probably sky high too! Yes, it might be cheaper now, but in the long run you run the risk of heart disease, diabetes, and a host of other health issues which is more expensive to take care of. So why run the risk? Once you get into the habit of eating whole foods and prepare them in a delicious way, your body will thank you. It becomes second nature. Your taste buds change. You can do this. Stop making excuses! Start today with your next meal! Are you truly happy with yourself? When you look in the mirror what do you see? Take control of your life now. You are worth it! You deserve to be healthy in mind, body and soul! Need help? Contact me! That's what I'm here for.
Stop saying and do! Actions speak louder than words. If you truly want to live a healthy lifestyle then just do it. Next time you are at the grocery store, shop the perimeter. That's where you have fruits, vegetables, dairy, proteins (chicken, turkey, meat and fish), whole grain breads. The majority of your cart should be fruits and vegetables. The only thing you should be in the center aisles for are high fiber cereals and regular oatmeal, nutbutters (peanut, almond, sunflower seed), all fruit jams, beans/legumes, rice (brown, wild, jasmine, basmati), spice and seasonings, canned tomatoes, household cleaning products and hygiene products. If in the freezer section, frozen fruits and vegetables are great all year round. They are picked at the height of freshness, so go ahead and get them if fresh isn't looking to good. Just stay away from sauced vegetables and sugar added fruits.
Soda, stop drinking it. It isn't good for you. Diet soda especially! It's all chemical. Drink water... Is this you "Ugh, but I hate water..." Then add lemon, lime, orange or berries to it. You get the added benefit of vitamin c and antioxidants. Even though diet soda is zero calories, the chemicals in it affect your brain and body in a negative way. For every soda you drink, substitute it for water. Not only will your body and skin thank you, but you will drop some pounds too. If you have Diabetes, you definitely need to stop drinking soda! It affects your insulin levels!
Processed foods like instant potatoes or Hamburger Helper, are not good for you. Anything with a really long shelf life, not good. If the ingredients list is a mile long, don't buy it. Salt content is probably sky high too! Yes, it might be cheaper now, but in the long run you run the risk of heart disease, diabetes, and a host of other health issues which is more expensive to take care of. So why run the risk? Once you get into the habit of eating whole foods and prepare them in a delicious way, your body will thank you. It becomes second nature. Your taste buds change. You can do this. Stop making excuses! Start today with your next meal! Are you truly happy with yourself? When you look in the mirror what do you see? Take control of your life now. You are worth it! You deserve to be healthy in mind, body and soul! Need help? Contact me! That's what I'm here for.
Monday, August 29, 2011
Back to School Lunches Parents and Non Parents
It's that time of year again.. Back to School!!! Are you prepared to help your child succeed? What do I mean by that? Do you make sure they eat a nutritious breakfast before school? Do you make sure they get an adequate nights sleep? What about school lunch? Do you pack for them or let them buy? If you let them buy, please make sure the lunch of the day is a healthy one. Because let's be honest, school lunches are not healthy by any stretch of the imagination. Fried whatever served with french fries and corn does not a healthy meal make! Oh, and let's not forget the chocolate or strawberry milk as a drink option. You might as well serve your child/teenager 15 servings of sugar! What is a parent or guardian to do? Wake up and demand your school's have better lunch options. You, the tax payer, pay school tax. That means you have a say. What is considered a healthy lunch? A baked, broiled or grilled protein, steamed fresh vegetable or salad, a grain or sweet potato and a piece of fruit. Wraps filled with vegetables and lean protein and a piece of fresh fruit. Drink options: water, plain skim, almond, soy or rice milks. These are just some examples of a healthy lunch.
Packing Ideas:
Leftovers for lunch
Wraps filled with lean protein, veggies and avocado
Lean protein wrapped in Romaine or Bibb lettuce
Tuna, Chicken, Egg or Turkey salad filled inside of a tomato or pepper
Snacks:
Fresh fruit with peanut, almond or sunbutter for dipping
Sliced veggies with hummus
Tortilla chips and salsa; especially black bean salsa
Almonds with fresh fruit
Note: Can't have nut butters in schools or workplace because of food allergy? Try making a fruit cream cheese dip. Take 1 brick of 1/3 Fat Cream Cheese (Neufschatel) and 1 8oz jar of your favorite All-Fruit Spread and beat with electric mixer until well blended. Two ingredients that take only seconds to make.
These are just some suggestions. Be creative. Have fun with your food. No one says you have to have the same ole' thing everyday! Try new recipes. Have your kids help you prepare lunch supplying healthy options. Let's stop obesity in it's tracks!!! Childhood obesity is on the rise and climbing everyday. Choose heart healthy choices and foods that supply a great supply of energy! Don't have children? That's okay. Apply the same rules to yourself! Make sure you eat breakfast and have a good night's sleep. Exercise is important too! So get your body moving (your kids too for those that have them)!
What I've written does not apply to just children. Make small healthy changes in your life. Let me help you! Have suggestions on healthy lunch? Let me and the world know... We can do this!
Packing Ideas:
Leftovers for lunch
Wraps filled with lean protein, veggies and avocado
Lean protein wrapped in Romaine or Bibb lettuce
Tuna, Chicken, Egg or Turkey salad filled inside of a tomato or pepper
Snacks:
Fresh fruit with peanut, almond or sunbutter for dipping
Sliced veggies with hummus
Tortilla chips and salsa; especially black bean salsa
Almonds with fresh fruit
Note: Can't have nut butters in schools or workplace because of food allergy? Try making a fruit cream cheese dip. Take 1 brick of 1/3 Fat Cream Cheese (Neufschatel) and 1 8oz jar of your favorite All-Fruit Spread and beat with electric mixer until well blended. Two ingredients that take only seconds to make.
These are just some suggestions. Be creative. Have fun with your food. No one says you have to have the same ole' thing everyday! Try new recipes. Have your kids help you prepare lunch supplying healthy options. Let's stop obesity in it's tracks!!! Childhood obesity is on the rise and climbing everyday. Choose heart healthy choices and foods that supply a great supply of energy! Don't have children? That's okay. Apply the same rules to yourself! Make sure you eat breakfast and have a good night's sleep. Exercise is important too! So get your body moving (your kids too for those that have them)!
What I've written does not apply to just children. Make small healthy changes in your life. Let me help you! Have suggestions on healthy lunch? Let me and the world know... We can do this!
Friday, August 19, 2011
True Blue Mediterranean Cafe, Emmaus PA
For those of you that don't know me, I love food. I love it alot! There pretty much isn't a food I won't eat other than cottage cheese and beets. To me, they are the most vile foods on the planet. Bold statement I know but nonetheless it is what it is. I haven't eaten all of the foods on the planet. So, for now, those stand out.
Now, why am I writing this? Simple really. I live in a small town that has quite a few not so hidden gems. One of them being True Blue Mediterranean Cafe. I went in yesterday looking for a donation for my son's school. Ziad, the owner, was happy to help. He couldn't prepare the gift certificate right away so I told him I (along with my kids) would stop back in later to eat dinner and pick the gift certificate up then. I almost didn't go back since the kids (13yrs and 9yrs soon to be 10yrs) were acting like 2yr olds in the grocery store. As luck would have it, my son's friend invited him to go with he and his mom. So, that left me and my daughter. We went back to True Blue Mediterranean Cafe and I am sooo happy we did. You see, I love Mediterranean food. I cook in the Mediterranean, Spanish and Farmer's Market kind of way. It's very healthy and delicious! We decided to eat there. Again, another good decision. Ziad was fabulous as usual. Very attentive and lovely. I got the steak gyro which was on special and my daughter got the lamb gyro. It comes with homemade pita chips and homemade hummus. It is hard to put that first bite of the gyro into words. It was rather euphoric! My daughter was equally in Heaven. I have to say, I was very sad to see the last bite go:( However, I was very full and very satisfied! We hung out for awhile and talked with Ziad in between him helping the other happy patrons.
I purchased a spinach pie to go so I could have it for lunch today. It comes with homemade tzaziki sauce. Now, you could microwave it but I don't recommend doing that. Heat it up in the toaster oven or regular oven. The first bite was out of this world and again, sad to take the last bite. Yet again, comfortably full and happy. This is a place I will go back to time and again. I shared pictures of my food on Facebook with friends and family so they would go too. My plan is to work my way through the menu! There is also different varieties of coffees, teas and desserts. If you like baklava, it is worth the trip just for that!
So the next time you are looking to try something new and different try new restaurants in your town. If you are in the Lehigh Valley, make a trip to Emmaus and visit.. Tell Ziad I sent you!
TRUE BLUE MEDITERRANEAN CAFE
East Penn Plaza, 1301 Chestnut Street, Emmaus, PA 18049
610-966-8555
Now, why am I writing this? Simple really. I live in a small town that has quite a few not so hidden gems. One of them being True Blue Mediterranean Cafe. I went in yesterday looking for a donation for my son's school. Ziad, the owner, was happy to help. He couldn't prepare the gift certificate right away so I told him I (along with my kids) would stop back in later to eat dinner and pick the gift certificate up then. I almost didn't go back since the kids (13yrs and 9yrs soon to be 10yrs) were acting like 2yr olds in the grocery store. As luck would have it, my son's friend invited him to go with he and his mom. So, that left me and my daughter. We went back to True Blue Mediterranean Cafe and I am sooo happy we did. You see, I love Mediterranean food. I cook in the Mediterranean, Spanish and Farmer's Market kind of way. It's very healthy and delicious! We decided to eat there. Again, another good decision. Ziad was fabulous as usual. Very attentive and lovely. I got the steak gyro which was on special and my daughter got the lamb gyro. It comes with homemade pita chips and homemade hummus. It is hard to put that first bite of the gyro into words. It was rather euphoric! My daughter was equally in Heaven. I have to say, I was very sad to see the last bite go:( However, I was very full and very satisfied! We hung out for awhile and talked with Ziad in between him helping the other happy patrons.
I purchased a spinach pie to go so I could have it for lunch today. It comes with homemade tzaziki sauce. Now, you could microwave it but I don't recommend doing that. Heat it up in the toaster oven or regular oven. The first bite was out of this world and again, sad to take the last bite. Yet again, comfortably full and happy. This is a place I will go back to time and again. I shared pictures of my food on Facebook with friends and family so they would go too. My plan is to work my way through the menu! There is also different varieties of coffees, teas and desserts. If you like baklava, it is worth the trip just for that!
So the next time you are looking to try something new and different try new restaurants in your town. If you are in the Lehigh Valley, make a trip to Emmaus and visit.. Tell Ziad I sent you!
TRUE BLUE MEDITERRANEAN CAFE
East Penn Plaza, 1301 Chestnut Street, Emmaus, PA 18049
610-966-8555
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