Food 'n You

Sherlock and Spring Kitchen Clean-Out!

2014-03-19T08:00:00.000-06:00

Sherlock is back to help with your Spring Kitchen Clean-Out!

I’ll paraphrase Ray and Tom on NPR Car Talk – “Well you’ve wasted another good winter on the couch when you could have been cleaning out your kitchen.” But wait, it’s not too late! It doesn’t matter when you get started, what matters in health is that you start!

How do you handle the change in the kitchen? Most people will find it easiest to do this in phases especially if you have a family. Singles may find it easier to take the Nike approach and “just do it” all at once. And every decade or so, if you don’t do it yearly it needs to be done again as foods may creep back in. It’s also a great opportunity to read the ingredient lists as manufacturers change the ingredients.

I’m reminded of a small coconut cookie that I use to love that contained coconut, egg whites and honey (a macaroon). The 2 bite cookie was a delicious treat and great for a food boost while traveling if a meal was delayed. Then I noticed the label had changed (a Sherlock clue to re-read the ingredients). I immediately read the ingredients and yes the honey was gone and white sugar and a bunch of other unnecessary ingredients were added. Why? The small company had been purchased by a big food corporation and changed a perfectly great product into one that I never buy now.

So read the ingredients. How much refined food products are in the ingredient list? How many unrecognizable ingredients are there? If you were making the same product in your kitchen how does the recipe compare to the ingredient list?

I digress, back to spring cleaning the kitchen. Start with the refrigerator and freezer. Remove all “science experiments” and jarred food that you don’t know how old it is. The golden rule of food is: “When in doubt, dump it out!” Clean the refrigerator and freezer and then go shopping. First make a shopping list of new food staples, which will vary for each depending on your starting point. Think fresh, think perishable.

Next clean out the food pantry or cupboards. Same process and oh the treasures you will find! Check the expiration dates. Unopened products can be donated to your local food bank or charity that accepts dry food and canned donations. Clean the cupboard, make a new staples shopping list with foods you want to eat and go shopping. You may find sudden emptiness in your pantry as processed foods decrease or are eliminated, and fresh food becomes the new normal.

Start with cereal, ramen, chips, cookies, candy, other packaged desserts and dried fruits with added sugar. Replace them with oatmeal, whole grains, fruits and vegetables. When you are replacing staples look for products that are unsweetened by reading the ingredient list. Sugar free will mean that a sugar substitute has been used, anything from aspartame to stevia. Stevia is a better choice, however it’s best to return to less sweet food and enjoy sugar as the treat that it is!

Write a shopping list that will work for your transition, all at once or in increments. I can tell you from experience that it’s great to type it up so you can see how you've changed your eating year to year. Products change, you change, what you purchase changes.

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Need help listening, or understanding the nutritional message from your body? Let me help you get started. Schedule your appointment at www.foodnyou.com, email: info@foodnyou.com or call: (011-1) 505-438-2886.

NUTRITION FACTS LABEL

2014-03-03T08:00:00.000-07:00

Nutrition Facts Label

Link to read the full regulation and look for the green: “Submit a Formal Comment” button (ends 6/2/2014) to comment to the FDA on the proposed new food label.

https://www.federalregister.gov/articles/2014/03/03/2014-04387/food-labeling-revision-of-the-nutrition-and-supplement-facts-labels#addresses

Blog Warning: This is my opinion of the proposed changes to the food label.

We have two choices to give our comments on, I like the Alternate Format. It has a little nutrition education included. The problem for the consumer may be with having added sugars and fiber separate from the Total Carbs, and saturated, trans fat and cholesterol separate from the Total Fat. What do you think?

I wasn’t excited about the serving size change, however the law reads that the serving size has to be based on what people actually eat, not what they should eat. As I told a nutrition colleague, the serving size change makes for “job security”, as your serving size needs to be based on your body not a food label!

Vitamin D and Potassium are welcome additions and I’m grateful to see something other than a percentage listed. It’s definitely more useful in grams or micrograms. That being said I think we need to continue to see Vitamin A and C, which are removed, as these are nutrients required in the Child Nutrition Act. Listing them on the label will help many a small school cook in writing a menu to meet the requirements.

Added sugars on the Nutrition Facts panel is great to see and thank you to CSPI (Center for Science in the Public Interest) for providing comments and research for Added Sugars to be added. Just so you know; sugar alcohol is not included in this list. And if it’s less than .5gram the added sugar will read 0, just like trans fats. So, I will continue reading the ingredient list.

Now just how many of you use the %DV?

I know I never do! 2000 calorie diet is not how most of us think about our daily food choices. Personally I listen to hunger and satiety and encourage you to do the same. I kept track of foods consumed, exercise and calorie trends on My Fitness Pal (www.myfitnesspal.com) when I needed to lose the menopause weight. I found it was all about portions of grains and portions at evening meal! I have never found the %DV useful information on a food label. What do you think?

Although I understand why the macro nutrients (Fat, Carbs, Protein) are listed in grams; for most consumers I’ve always felt that calories of macro nutrients would be a better measurement to use. However, I’m happy to continue to educate on the calculation from grams to calories!

Now it’s your turn to share your thoughts with me. Post a comment. Also let the FDA know which design you like the best, and how you feel about the proposed changes. Food label changes are a process so it will be some time (about 2 years) before manufacturers will be required to make the change.

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The Sherlock of Food Labels

2014-02-17T11:06:00.000-07:00

The Ingredient List – Comparing Peanut Butter labels

Yes, you'll need your magnifying glass as the ingredient list is the smallest font size and the lightest ink color, however it remains the most important information on a food label. Skip the advertising on the front and dig through the clues on the ingredient list. Although you'll get a few clues from the Nutrition Facts label, it's the ingredient list that will help you solve the question, do I buy this product?

Let’s take a look at peanut butter which is a legume butter (another example is soy butter) not a tree nut. Today we’ll compare an average non-organic brand: Laura Scudder's Old Fashioned Peanut Butter.

Here’s the ingredients for the “All Natural” Nutty product:

Ingredients: Peanuts, contains 1% or less of salt.

Here’s the ingredient list for the “Natural Style Reduced Fat” product:

Ingredients: Peanuts, maltodextrin, reduced fat ground peanuts*, salt.

*Ingredients not in regular natural peanut butter

Disclosure Information: Reduced Fat. 25% less fat than regular peanut butter. Contains 12 g of fat compared to 16g in Regular Peanut Butter. . .

This happens in most low-fat products. Processed ingredients like Maltodextrin are added, in most cases for filler or texture. In peanut butter it’s most likely added for texture to replace the fat removed. Maltodextrin is a highly processed food additive, a starch derivative in the US usually of corn, rice, potato and usually in Europe of wheat. It is often sweet or flavorless and added to many foods and supplements.

Read the ingredient list. Are the ingredients ones you, or grandma or great grandma (depending on your age!) would use to make the product? or ask yourself can I go into my kitchen in make this product?https://www.facebook.com/pages/CM-Farina-LLC/424065860985998?ref=hl

I can help you decipher food labels and move to more healthful food choices? Let me help you get started. Schedule your appointment at www.foodnyou.com
Email: info@foodnyou.com
Call: (011 1) 505-438-2886.

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New Year's Intentions: Clean Eating

2014-01-08T10:31:00.000-07:00

New Year's Intentions

More on Vocabulary: Clean Eating

First I have to very briefly mention some FREE help for your New Year’s Intention(s) (read New Year’s Resolutions). Bonus: Receive 5 Steps to Health and Vitality and monthly THE FOOD STEP in your email and watch your intentions blossom into new health! Sign up at www.foodnyou.com, or on Facebook at: https://www.facebook.com/pages/CM-Farina-LLC/424065860985998?ref=stream.

I’ve recently been stumbling over these words: “Clean Eating”. You see it on the Environmental Group’s web site (quite possibly the instigators of the use of these two words together, implying without pesticides or chemicals), the title of a magazine (articles and recipes with reduced sugar and fat, and increased whole grains), and in the eating disorder vernacular “clean eating” is a nutritional concept to avoid using as it implies avoiding all fat and all forms of sugar.

A hundred (100) years ago people weren’t so concerned with dirt (mother earth). It was part of the worldly experience. Today with pavements, sidewalks and in cities with very little exposed dirt (read earth) many see dirt; well as dirty. Yet dirt is where the most nutritious food is grown for humans and animals. So what then is clean eating? Is the food grown without dirt? No I don’t think that’s what’s intended with the concept.

Growing our foods without chemicals, fertilizers, pesticides; now yes this is a concept that makes sense. Before the Agri-business model of food production our food was mostly local from small family farms, and organic. That meant we didn’t have as much choice depending upon your location, and we certainly didn’t see tomatoes and melon in January or oranges and asparagus in August in the grocery stores. The childhood winter salad I remember contained oranges, avocado and lettuce. Everyone had a garden with summer fruit and vegetables. Meat and eggs were often procured locally. Bread was made fresh as it wasn’t overly processed and developed mold quickly. Ever leave a slice of bread out today? How long does it last before it gets moldy? Improved transportation, development of large farming operations in South America with US support, fertilizer and pesticides changed the availability of produce from seasonal to year round. With it of course is the chemical load to our bodies and the known and unknown consequences. When there is a choice, choose organic as your financial budget allows. Use this web site to determine the most important produce to purchase organic: http://www.ewg.org/foodnews/. And then there’s the packing materials, plastic, BPA in cans …

The fat, sugar, grains concept of cleaning eating comes from years of promoting low-fat eating, much to the detriment of the health of Americans. Looking at office photos from the 1950’s, you’ll find most office workers were not overweight. They were more active and get this: ate more fat! Next was the focus on fat, the use of commodities to create processed food products, and then the resultant obesity epidemic. Our grocery stores are now Super Markets filled with mostly processed food that last a very long time without becoming a “science experiment” (read moldy, rancid, spoiled). America’s sweet tooth has expanded as food manufactures know you’ll buy more of it if it’s sweeter. Ever notice the sugar in your frozen meat products? Why is there sugar in meat? Oh, I digress! The grains in processed foods are refined, not the whole grains the body may benefit from if soaked and cooked well (Nourishing Traditions for best cooking methods). Next was the focus on losing weight by decreasing calories from fat and sugar, and increasing whole grains and with it came a cycle of dieting, deprivation, and then re-gaining weight. So to eat healthy or in the new vernacular “eating clean” fat and sugar are foods to avoid eating.

Not so quick, this is not the nutrition message that promotes health. Everybody needs fat, every cell in your body needs fat and all of your hormones need fat, your brain needs fat. Eat healthy fats. Avoid foods with trans fats, hydrogenated fats or vegetable shortening. Yes, hydrogenated and shortening are other long words for trans fats. Start with coconut, avocado, olives, sprouted nuts and seeds, nut and seed butters, olive oil, coconut oil, and if tolerated: butter, cheese and cream. Yes, organic is better, yes pasture raised is better for you (less pesticide) and we all do what we can with the financial resources we have. Processed foods don’t provide satiety (the feeling of comfort “fullness”), and cause blood sugar swings and leave you feeling hungry and moody. Add some fat and you may eat more calories, yet you won’t gain weight and you’ll feel better between meals, often not needing a snack.

Sugar on the other hand, does need to be decreased in the foods you choose. It may seem like you don’t have a choice when you are in a store filled with processed foods laden with sugar, flour and hydrogenated fats, or the office is getting the Café Americano and pastry, fast food lunch, or vending machine snack YET YOU DO HAVE A CHOICE!

· Is it the easy choice to make? No!

· Does it take time and planning? Yes!

· Will it taste different than what you’ve become use to? Yes!

· Will your body feel better? Yes!

· Will you have more energy? Yes!

· Will you think clearer? Yes!

· Does this mean you never have anything with sugar or flour again? No!

Choosing more unprocessed foods supports your nutritional health and the health of the earth.

So it seems that one needs to understand the experience, the view point of the person using the words clean eating to understand the meaning of the speaker or writer. This makes for a longer conversation, a longer posting rather than a short nutritional message “clean eating” or “eating clean”. And it points to the lack of agreement on nutrition or nutritional messaging. Language is a tool to help us communicate with each other, yet requires active listening for understanding. Remember listening to your body for its food needs (not desires) is the best way to feed yourself and promote health.

Three Simple Steps to Get Started:

1. Eat Protein, Fat and Carbohydrate foods at each meal and snack if needed.

2. Eat less processed/packaged foods, including processed and packaged meats.

3. Purchase more organic (non GMO) fat and carbohydrate foods and more organic pasture raised protein foods.

Need help listening, or understanding the nutritional message? Let me help you get started. Schedule your appointment at www.foodnyou.com, email: info@foodnyou.com or call: (011 1) 505-438-2886.

Give the Gift of a Cookbook

2013-12-04T08:14:00.000-07:00

New Year for New Ways of Cooking

Give the Gift of a Cookbook!

Nourishing Traditions, Sally Fallon with Mary G. Enig, Ph.D., 1999

http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735

Excellent history of food and recipes. This book needs to be the new “Betty Crocker” or “Joy of Cooking” in every kitchen. For those looking for more science or want to ferment your own food, the book contains a reference for research that documents food fermentation; fruit, vegetables and cereal (read grains) throughout the world before the “indigenous knowledge” was completely lost. www.fao.org

After reading the book my first response was what yours may also be, “I don’t have time for any more food preparation.” Yet . . . I was curious!

So I started with soaking whole grains. Soaking the grain made a huge difference in digestion. Soaking sprouts the grain, breaks down phytic acid which makes the nutrients in the grains like calcium and magnesium more absorbable, also breaking down certain starch and sugars that produces enzymes that aid digestion and eliminates gas. Yes it meant more planning. My solution was to make a large batch of rice, millet or quinoa and freeze it into appropriate containers for the month. Remember cereal is not a whole grain. Cereal is probably our oldest processed food. Can you go into your kitchen and make “O’s” or “flake’s” cereal?

Nuts are another great topic covered in this cookbook. Seeds have anti-enzymatic properties to prevent sprouting of the seeds – that’s why you can store seeds for later planting. This is what makes them difficult to digest. So, yes soaking/sprouting is required to release the enzymes making the nut or seed more digestible. Again a little planning and making large batches is all that is needed to make nuts digestible.

And if you’ve never made bone soup, including chicken soup (yes, with the skin), now’s a great time to get started. Make a large batch and freeze the broth in various size containers or ice-cube tray to use later in vegetables or other recipes.

Today it is easy to get started with these traditional methods of food processing. Our grocery stores are carrying many of these sprouted and fermented products. Some Farmer’s Markets carry bone soups and other delectable food adventures. With a little planning you can include some of the old ways. Think of it as a culinary adventure for your health!

Cooked: A Natural History of Transformation, Michael Pollan, 2014

http://www.amazon.com/Cooked-Natural-Transformation-Michael-Pollan/dp/1594204217/ref=sr_1_1?s=books&ie=UTF8&qid=1386169974&sr=1-1&keywords=cooked

This is not a cookbook, but rather a history of food transformation. The book covers how new discoveries in food led to improvements in our nutrition until the 1880’s. Since then the changes have not improved our health (a great section on bread, real bread with the whole “whole grain”, and subsequent short shelf life); how Americans now have more food networks yet aren’t cooking their evening meal anymore (ah, if there’s time to watch food networks there is time to cook and eat well!); how cooking at home ensures eating health; the importance of eating fermented (or “rotting” food) and a whole lot more interesting history. Pasteurization (dairy and juice) is excellent for killing the microbes yet we need the microbes. The microbes are the friendly bacteria in our guts that help in so many ways, and research is finding that we carry a lot of microbes. Other books by Michael Pollan include: In Defense of Food, The Omnivore’s Dilemma and Food Rules.

Need help with determining where to start with your kitchen transition? Make your appointment today at: www.foodnyou.com, email: info@foodnyou.com or call (011 1) 505-438-2886.

TRANS FATS

2013-11-11T09:10:00.000-07:00

Looking around at our ever increasing weight it’s safe to say that the low-fat theory has failed miserably (although many will not agree with this statement). The obesity problem has exploded exponentially. Americans know about fat and eats less fat; however this includes eating less of the “healthy” fats that our bodies need. Americans (and those countries that adopt the American eating pattern) eat more Trans fats, sugar and refined carbohydrates in place of healthy fats which are needed for every cell in your body. Americans walk around eating/snacking everywhere all of the time because they are hungry, because they are not eating the foods that provide satiety. It used to be gauche to eat on the streets!

So let’s change the nutrition message to: Eat Healthy Fats, avoid Trans Fats. In the news in the USA is the possibility of eliminating all Trans fats from processed foods. If you thought this was already done when trans fats were added to the Nutrition Facts label read on.

What are Trans Fats?

Trans fat is mostly a manufactured fat that is linked to cancer and other diseases. There is not a recommended safe level to consume.

Thanks to the many years of diligent work by Mary Enig, PhD (first research completed in the late 1970’s and early 1980’s, so contrary to the recent news report that’s 30 years, not 20 years since the cancer and trans fat research was done); trans-fat is now on the nutrition facts label. Did you notice that when Trans fats started to be labeled on our foods there were suddenly a lot of “zero trans-fat” foods? The government regulation rounding rules allows less than 0.5 gram trans-fat in a serving of a product to be labeled as 0 gram Trans-fat. So being labeled 0 trans-fat does not mean that a product contains no trans-fat. Next will look at how to find out if your food contains trans fats.

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Do you recognize this food label? Post what you think it is on facebook!
There are three possible fats used, and all three are not equivalent fats. Yet, hydrogenating is making Trans fats no matter the source.
Coconut oil has many health benefits. Stay tuned for more information on unprocessed coconut oil.

The ingredient list remains the part of the label to read first, followed by the portion size. When you see “partially hydrogenated oil” in the ingredient list – trans-fat is present. When you see the word “hydrogenated” in the ingredient list, trans-fat is present. When the food has been fried, trans fats are present. Often frozen foods especially potatoes and meat entrées that are baked at home are pre-fried. Margarines all contain Trans Fats. I’ll repeat: Margarines all contain trans fats. Baked goods such as crackers, cakes, snacks usually contain trans fats. Is the portion size on the Nutrition Facts label the size you will consume? Remember on the food label, Trans fats below 0.5 grams/serving do not have to be labeled.

So how much healthy fat does a body need? That will be different for each person considering age, fitness level, genetics, stress and other factors. There is not one diet or one nutrition recommendation for all. Adding healthy fat does not increase weight, and often helps with weight loss. Yes, of course you can eat too much of any macro nutrient: Protein, Fat or Carbohydrate and gain weight. Determining the amount of fat is individual. Tracking (journal) what you are adding (type and amount of fat) and how your body is responding will help you determine the right amount for you. Start with coconut, avocado, olives, sprouted nuts and seeds, (sprouted) nut and seed butters, extra virgin olive oil, extra virgin coconut oil, and if tolerated some butter, cheese and cream.

Here’s a news report from Australia that is very controversial there. I thought it was a bit sensational, however told the fat research story clearly. There are many physicians speaking and a couple touting one method of eating for every body. Remember there is not one way to eat for everyone or one way for your whole life each. Food and nutrition needs change and vary from individual to individual.

http://www.abc.net.au/catalyst/stories/3876219.htm#

If you are concerned about your lipid levels seek out a lipid specialist. http://www.drjamesmickle.com/ James Mickle, Jr. Cholesterol Studies and Treatment.

Sometimes medication is needed. Most of the time an increase in activity and a change in diet away from processed foods is all that is required.

Need help with determining the amount of fat your body needs as you transition back to eating healthy fat? Make your appointment today at: www.foodnyou.com, email: info@foodnyou.com or call (011 1) 505-438-2886.

When nutrition is not the first step

2013-10-14T11:20:00.000-06:00

Sometimes the first step that needs to be taken is not nutrition, which is surprising to many clients!

Sometimes the priority is to quiet the chattering, spinning, "monkey" mind. In the process you will also reduce the stress effects on your body. Ah, did you feel your body breathe? There are many ways to do this, three methods that are known to work well are Meditation, Tai Chi/ Qigong, Yoga. There are many styles and variations in all three of these methods, and there are many other methods that work.

Where do you start with meditation? Being mindful is a first step towards meditation. Learning a practice from a teacher is very helpful. Your local Buddhist organization and Amma organization (www.amma.org) will offer support and often classes to help you get started..

Tai Chi/ Qigong – look for a class including the local Gyms and libraries. Ask at work – there may be some practitioners that will lead a group for a ½ hour before work, or during break.

Yoga classes – many different styles to choose from. For beginners and great stress reduction look at the local Gyms and other locations for Gentle Yoga classes. Vinyasa classes are all about the flow – so not much time in child’s pose! Take classes from different instructors will help build your understanding of the movements. Listen and take the class appropriate for your body that day!

Breathe, breathe, and breathe. Stop and give yourself three or more conscious deep belly breathes. Fill your whole body. In through the nose, out through the mouth. Breathe and notice how the mind quiets.

RESOURCES (Kaiser Permanente offerings):
Tips on managing stress and burnout can be found here:

http://kpmwi.org/live-healthy/stress-reduction-mindful-eating/manage-stress-burnout

Relaxation Techniques – go to Kaiser Permanente Panorama City for more information on each technique:

http://kpmwi.org/live-healthy/stress-reduction-mindful-eating/relaxation-techniques#top

Visualization or Guided Imagery is another technique that can help reduce stress.

To listen to our guided imagery programs produced by Health Journeys, click on the kaiserpermanente.org link below. This activity will engage your mind, body, and spiri

https://members.kaiserpermanente.org/redirects/listen/?kp_shortcut_referrer=kp.org/listen

www.foodnyou.com

JUICING

2013-09-20T10:18:00.000-06:00

Juicing has many benefits and some drawbacks. The drawback for weight loss is concentrated calories with minimal satiety when you are juicing with fruits. Most people get a juicer and make a very large amount of juice (think SuperSize) with all or mostly fruits. Many will experience weight gain when juicing this way.

The key is to juice with vegetables and a small amount of fruit if needed like an apple. Other vegetables that add volume and are good for mellowing flavors are celery, cucumber and fennel. Other flavor additions: small amount of citrus (1/4) or ginger root.

The benefit is that if you are not a vegetable eater it’s a good way to get started, especially with those dark leafy greens. 6-8 ounces of vegetable juice is enough. You are making your own improved V-8. Use organic produce only.

There are three types of juicers. The most common, the least expensive and the least effective is the Centrifugal. It causes the most fiber to be lost and the greatest amount of foam produced. The Masticating machines are mid-price range and preserve more of the fiber. The highest quality juice is from a Triturating juicer, which uses 2 gears, and of course is the most expensive type of machine.

Yes - you can make juice without any waste in a blender or food processor.

Vegetable juicing (6-8 oz.) as the main course for dinner is a great way to lighten up in the evening. It gives your digestive track a rest and decreases your caloric intake. It's also a quick meal with the addition of a protein and fat food.

Share your favorite recipes or comments with us.

Ready to take the next step to improve your health?

Children Food Resources

2013-06-25T15:23:00.001-06:00

Always good to hear from readers of this blog. I don't usually have links to a commercial site selling products, however a reader found this and I agree it's a great resource for cooking with kids, including food safety and recipes.
http://kalamazoogourmet.com/products/cooking-in-the-kitchen-with-kids/

Our local organization http://www.cookingwithkids.net
is another resource geared towards schools, and has FREE family recipes.

There is still time to plant a small garden with your kids, the best way to get them engaged in vegetables. Farmer's Markets are full of fresh produce and another engaging vegetable activity for children, to taste new produce and meet the farmer's that grow the food. Also a good time for the adults to expand the limited vegetable repetoire.

It's Rhubarb time in the high desert. Rhubarb is fresh and abundant at the Farmer’s Markets and in the grocery stores. Rhubarb pares well with apples and of course strawberries. Since neither was available in my kitchen the other week and not being afraid to create something new I made a really tart sauce with cranberries that went well with lamb or chicken.

To make a simple sauce – chop one apple, add 2-4 stalks rhubarb and season with cinnamon. For the more adventurous add fresh ginger. Cook on stove top with a little water until soft and leave chunky or mash together.

Remember don’t eat or cooked with the leaves of rhubarb which contain oxalic acid and is poisonous to the human body. Rhubarb stalks have laxative properties making it a good choice for constipation.

For assistance with your or your child's food: www.foodnyou.com, or email: info@foodnyou.com.

Weekly Posts to Support Your Weight Loss

2013-04-01T10:30:00.000-06:00

Weekly Posts to Support Your Weight Loss

Weekly Weight Loss Support post at The Center for Medical Weight Loss
Santa Fe public Facebook page:

https://www.facebook.com/SantaFeWeightLoss

I work as the Nutritionist at this Center and posted weekly through September 2013.

WORDS: TRY vs. TASTE

2013-04-01T09:04:00.002-06:00

I believe my college philosophy class started my exploration of words, what we say, what we think and how word choices affect what we do. I distinctly remember the professor asking the class why we call a chair a chair and not a table. How we language our thoughts, our goals, our dreams effects what we do.

“TRY” is a great example. Try to pick up a pen? What does try look like? How does it differ from not trying? We actually choose to pick up the pen or not. The Alka-Seltzer commercial ingrained into American culture the phrase “try it you’ll like it”.

Say the word “taste” out loud? How do you feel?

Now say the word “TRY” out loud? How do you feel?

What did you notice?

I notice that I feel lighter, happier when I hear the word taste – it’s something I look forward to. Musically speaking it has an up-beat. Try makes me feel heavy, that I might fail or might not like it.

We often are asked or ask others to try a food, usually a vegetable. Really what we want to do is “TASTE”.

Eating new tastes allows us to explore and incorporate a larger variety of foods and preparation methods. Often it takes many tastes before one truly likes or enjoys the food. Research tells us this can be 8-20 times at any age from 6 month old infants through any age adults.

How many people do you know that don’t like a food that they’ve never tasted? Ask – you’ll be very surprised. Often they never tasted it because their mother or father didn’t like it! Become a global eater, taste and taste again!

Sea Cliff Heart, San Francisco, CA

Nutrition coaching for your well being: www.foodnyou.com. Online coaching.

011-1-505-438-2886 for an appointment.

HUNGER-FULLNESS: STRIVING FOR SATIETY

2013-03-20T09:57:00.000-06:00

Hunger – Fullness: Striving for satiety

Often heard at mealtimes:

“Are you full?”

“Did you eat enough?” Ah, a very different question!

“Eat your vegetables before seconds on bread/potatoes/meat.”

“No dessert unless you clean your plate. (starving children scenario)”

Add your own:________________________________________________

Do you need to eat until you’re full? Actually no, but you may want to. A “need” is necessary for life, a “want” is a desire. It’s important to distinguish the two in every choice you make. It is also important to teach children the difference between a need and a want. This is the essence of gratitude.

Tuning in to your hunger, fullness level will help you eat only what you need. The amount of food we eat becomes a habit; however our need for calories decreases as we age. So checking in before and after a meal can help you develop new portion sizes.

Use the following Hunger Scale to assess your physical need for food:

0 = Starving

10 = Thanksgiving Stuffed

Sit with a straight back, put your right hand on your stomach (left side felt just below the ribs), breath and ask yourself: “How hungry am I?”

No response: Check how long it has been since you ate a meal or snack. Physical hunger can occur every 3-5 hours during the day.

After a meal repeat the process? Do you need to stop eating sooner? Do you need to learn to leave food on the plate when your body signals satiety which is a few bites less than full – it’s just comfortable.

Slow your eating to listen and learn what your physical body is telling you. Distinguish physical cues from emotional or mental cues to eat. Then choose foods to nourish your body. You can always take more when you are truly physically hungry for more!

Eating activities to help you tune-in while eating:

· Set the table

· Turn the TV off

· Use smaller plates (8” for dinner, dessert plates for snacks)

· Use portion serving utensils (available at restaurant supply stores)

· Eat at the dining room/kitchen table

· Put your fork down between bites

· Eat Mindfully – be aware of texture, flavor, and savor each bite slowly

· Chew, chew, chew (yes, this is a good habit that aides digestion, and naturally slows us down)

· Wait 20 minutes before eating seconds

· Your ideas______________________

For more assistance go to: www.foodnyou.com or call 011-1-505-438-2886.

HALLOWEEN TREATS

2012-10-30T18:16:00.005-06:00

It's time for Halloween treats. Candy is the traditional treat; however you really do have lots of choices. Boxes of raisins, packets of nuts or seeds, packets of trail mix, small bottles of water and many other nourishing choices are available.

Out of the box ideas: Office supply stores often have packages of small items at a good price i.e. pencils, pens, markers, friendship bracelets, stickers, erasers, magnets, bookmarks. Other ideas include glitter, chalk, stamps, toys such as jacks, yo-yo’s, finger puppets, spinning tops, silly putty . . . or how about a toothbrush to go with all of the candy!

You choose what to offer: maybe a bag of choices with options including candy, nourishing snacks or small useful items, or maybe it’s just candy.

Going to a party? Remember to eat a meal before you go. Graze consciously. Move away from food tables, snack bowls. Drink plenty of sparkling water in a wine glass. Dance, dance, dance!!

Carving a pumpkin? Scoop out, clean and dry the seeds – pumpkin seeds are edible and very nourishing for your body. Bake for 15-20 min. on low 160-170°. Pumpkin seeds are a good source of zinc, and many antioxidant phytonutrients.

Santa Fe, NM Aspen Heart

Making S L O W foods FAST

2012-08-06T14:11:00.001-06:00

Making S L O W foods FAST,

It's summer music time in NM so: Largo to Andante

NM Stanley Plums

Our food choices are ever evolving. Work, family, friends, news, research all impact what we put into our bodies. Food is our nourishment. It is fundamental to most of us for our survival after air and water. Two working parents, fast foods on every corner, and the processing of our foods starting with cereal* are a few factors that have changed our food landscape. In the last 30 years we’ve seen obesity become the new normal weight, and dis-eases related to foods we eat have sky rocketed. As the comedian Joan Rivers reminded us, “only Americans can stand in front of their microwaves and SHOUT – HURRY!” Eating in the car, eating between meals, and eating on the streets is an American cultural phenomenon. Cooking and taking care of yourself with food has become a lost art. Food has become something we don’t think about or plan for as food is too easy yet fast foods/processed foods don’t give our bodies ease. Only you are responsible for the nourishment of your body. Make the best choices with the resources available to you.

I can go into my kitchen and make most foods available including granola, yet I can’t make cereals: flakes, O’s, etc. Yes, there are recipes on the internet, however most cereal manufactures have some patents on the process.

Our food needs change day to day, season to season, and decade to decade. Are you tuned-in to your body today; or are you still listening to the "teenage you" at age 50? Taking time to tune-in using the methods that work best for you: breath, meditation, mindfulness, hunger scale, taking your emotional temperature or others can help you choose the best nourishment for you each day.

Taking time for food preparation is essential to eating well. Use the time to connect with family or socially with friends. Cooking for yourself – put on some music you enjoy, or other mindful practice while you prepare the food, or listen to a radio show.

2012 Ginger Gold Apples

In the process of getting slower start with these helps:

·         Salad bars

·         Pre-cut vegetables

·         Plain frozen vegetables

·         Rotisserie chickens

·         Plain frozen burgers: fish, turkey, beef

·         Eggs

·         Healthier frozen dinners – look for 21gm protein, and add a salad

·         Fresh fruit for snack before meal preparation if you’re starving

·         Water for thirst – add squeeze of citrus if you need flavor

Next steps:

·         Make your own fast foods

o   Plan at least one cook and freeze day a month

·         Cook protein and freeze into portion packs for you or your family

o   Roasted or BBQ chicken

o   Baked turkey and vegetables

o   Meatloaf- sliced for sandwiches

o   Chicken liver Pate –sliced for sandwiches

o   Hummus – sliced for sandwiches

o   Meatballs

o   Your ideas____________________

·         Plan to cook a double portion entrée and use for lunch, freeze for the following week, or use the protein in another recipe the next day.

·         Chop the vegetables - Prep your lunches the day before your work-week begins, or for 3 days.

·         Winter months:

o   Make soups with weekly vegetable leftovers. Pureed with hand-held blender to smooth the flavors.

o   Make your own chicken or bone soup base – freeze in various portions: ice-cubes, 1 cup, 2 cups.

·         Keep your kitchen stocked with these items each week:

o   fresh and plain frozen vegetables

o   fresh and plain frozen fruits

o   a variety of protein sources: fish, beans, eggs, animal meats, tofu, nut and seed butters

o   seaweed: at least nori and seaweed noodles

Getting started cooking: If you can read you can follow a recipe. I learned to cook by watching mom and grandmas first and the basics of following a recipe at 4-H. Recipes for me are ideas or suggestions (except for baking). If you missed the learning to cook step in life, the internet is filled with recipes and resources. For a few recipe resources check the resource page of my web site: www.foodnyou.com. I don’t want to take the time in the morning to prepare a lunch. So I freeze the protein and grain ahead and chop vegetables into the lunch containers every Sunday for 3 days or the week if it’s a really busy work week. In the morning I put the meal and a piece of fruit, nuts for snacks if needed into the lunch bag with an ice-pack and that’s it!

Tips from dad: My father starting learning to cook more than eggs, pancakes and BBQ in his late 70’s and started cooking for himself in his 80’s. He doesn’t like or love it, however he’s learned to do it well and has become quite creative including making a blueberry salad dressing, and experimenting with tofu. He told me recently he’s figured out all of the kitchen short-cuts including steaming enough vegetables for three days and using them in salads. It's never too late to learn, to grow, to eat well.

Remember you are creating new habits – neurologically your brain is going through the jungle to do this. Keep at it and soon it will be a habit and your new way of being.

Make time to feed yourself well, and notice the difference in how you feel!*

For more assistance identifying your next food step visit www.foodnyou.com or

call 011-1-505-438-2886.

A LITTLE MORE ON INFANTS

2012-07-21T14:15:00.000-06:00

MORE ON INFANTS

An infant is born knowing when they need to eat, and how much they need to eat to meet their optimal growth needs. Often this is over-ridden by well-meaning parents or grandparents. Added to this is the choice that women and families make about how to feed the newborn infant.

Seventy-five years ago a mother did not have a feeding choice for their infant other than human milk. After World War II processed artificial milk (formula), made by corporations started to infiltrate the U.S. home. Women had to LEARN to feed infants with artificial milk as it had never been done on such a large scale in the past. Feeding schedules were developed; remember bottle and artificial milk manufacture’s had a lot to gain financially by suggesting an appropriate amount.

Let me be fair, history is filled with examples of aristocracy not feeding human milk to their infants as they thought it was dirty. One famous musician Wolfgang Amadeus Mozart received gruel.

Normal feeding with human milk and processed artificial feeding choices can both over-ride the infant’s hunger satiety mechanism we are all born with.

Normal Feeding (HUMAN MILK-BREASTFEEDING) – mom has a feeding schedule for the infant.

Mom doesn’t see or understand the initial feeding cues.
Mom interprets extra feedings during times of rapid growth as not making enough milk and starts a supplement of artificial milk
Family members interpret all crying as hunger – sometimes it’s a growth spurt.

(Skin-to-skin “Kangaroo Care” will help.)

Artificial Feeding – overfeeding amount

Feeding on a schedule
Infant cannot control the flow of the milk from the bottle
Bottle is propped

Human milk for the human infant – simply normal, simply the best choice for normal health and brain function!

KIDS AND FOOD CUES

2012-07-21T13:53:00.001-06:00

KIDS AND FOOD CUES

Every wonder why some children love fruits and vegetables and others don’t?

In the late 1980’s a six year old neighbor Sean came running over after school one day and excitedly invited me to dinner, “Carole can you come to dinner tonight, we’re having TREES!” (Broccoli)

In the mid-1990’s eating a meal of soup with friends the young Emma (2 or 3 years old) asked her mom for more soup with more of “the green things”. The green things were kale.

Simply put, children eat what the older children and adults in the family eat. Children pick up the food likes and dislikes from the older children and adults. When the family doesn’t eat vegetables or eats a very limited variety of vegetables the child will do the same. Children learn quickly that mom or dad gets upset or excited when they eat or don’t eat particular foods. Children learn that mom or another older family member will make them something else if they refuse the food choices prepared for the meal. Children learn to be sneaky with food when grandparents offer sodas, sweets and chips and tell them not to tell their parents. Children are confused when parents say one thing and model a different behavior such as: no soda for children, yet all of the older siblings and adults drink soda. Children learn eating behaviors the first three years of life.

Yes children acquire their eating behaviors the first three years of life. Food allergies aside, children can learn to be global eaters, when the parent role models this behavior.

Children are often little kings and queens with new foods. The food needs to be eaten by an adult first, and then they might taste it. It’s all over though if the adult attempts to force the child to taste the new food. Food jags are common as the toddler learns to assert independence between 1½ years and 2½ years (the Terrific Two’s), yet it doesn’t need to be a food battle. Ellyn Satter put together some terrific guidelines to help you navigate teaching your child about foods and eating.

Ellyn Satter's Division of Responsibility in Feeding

Parents provide structure, support and opportunities. Children choose how much and whether to eat from what the parents provide.

The Division of Responsibility for Infants:

· The parent is responsible for what

· The child is responsible for how much (and everything else)

The parent helps the infant to be calm and organized and feeds smoothly, paying attention to information coming from the baby about timing, tempo, frequency and amounts

The Division of Responsibility For Toddlers through Adolescents

· The parent is responsible for what, when, where

· The child is responsible for how much and whether

Parents' Feeding Jobs:

· Choose and prepare the food

· Provide regular meals and snacks

· Make eating times pleasant

· Show children what they have to learn about food and mealtime behavior

· Not let children graze for food or beverages between meal and snack times

· Let children grow up to get bodies that are right for them

Fundamental to parents' jobs is trusting children to decide how much and whether to eat. If parents do their jobs with feeding, children will do their jobs with eating:

· Children will eat

· They will eat the amount they need

· They will learn to eat the food their parents eat

· They will grow predictably

· They will learn to behave well at the table

For more assistance schedule an appointment at www.foodnyou.com or call 011-1-505-438-2886.

CHANGING THE FOOD CUES IN YOUR HOME - FIRST STEP

2012-07-21T13:30:00.000-06:00

CHANGING THE FOOD CUES IN YOUR HOME

FIRST STEP

Food cues surround us. Most we do not have control over. Our homes we do, and we can develop new ways to avoid and ignore the many food cues in American culture. Remembering to only eat when you are physically hungry helps.

Appetizer, Italy 2004 - Where's the green?

Credit for this first step is to the California WIC Staff Training Activity. Let's start with food cues by looking at your weekly grocery receipts.

1. Circle all of the food items that are an anytime food: unprocessed, fresh, real food!

2. Place an “X” next to foods that are sometime foods: processed foods, packaged foods, convenience foods, bakery items, deli foods . . .

3. Next write a list with two columns of your sometime and anytime foods in your pantry, refrigerator and freezer.

4. Write a new shopping list.

What surprised you the most about your lists and receipts?

What will you do differently next time you shop for groceries?

Have you ever heard the chocolate cake or the chips calling your name?

You will eat the foods you bring into your home. Planning your shopping list is a great first step to changing what foods your purchase.

Yes – don’t go grocery shopping hungry, you’ll purchase more “junk” or foods not on your list.

Plan the treats and YOU choose if you eat them all at once or make the treats last for the week.

Better yet; don’t buy the treats for home; you will then have to go out for a treat. You may find that physical hunger is not the issue!

Need more assistance: www.foodnyou.com to schedule your appointment.

BEGIN WHERE YOU ARE TODAY . . .

2012-05-02T20:19:00.000-06:00

“The journey of a thousand miles begins

beneath one’s feet.”

Lao-tzu

Be still and assess where you are today to start your wellness journey.

You may find yourself on one of these three roads:

To start your journey – write a goal and the first three action steps.

Plan, plan, plan, so meals aren't last minute choices. Plan what to eat, when to eat, where to eat and how much to eat. Make a monthly, weekly, daily plan.

Adopt the Nike philosophy and “JUST DO IT”. Often we spend more time talking about it, thinking about it, spinning in our minds - we could spend a lot less time doing it!

It doesn't matter which road you're starting from; it's the starting, continuing to learn, grow, improve that matters most. Here's some steps that may help you get started:

Tell me about your journey, share your story. It will help someone else get started.

Need help getting started? Go to www.foodnyou.com for an individual consultation/ coaching session.

GOALS

2012-04-23T16:22:00.001-06:00

GOALS

Why is thinking about what we want to do not enough?

You may be thinking: "I don’t have time to write goals, I don’t know how to write goals, what if I write it and I don’t do it, then I’ll be a failure, I can’t add one more thing to do to my life, it won’t help anyway" . . . notice how the mind spins, and chatters incessantly.

This in essence is why goals, affirmations, mantras work. It focuses the inner chatter, the inner spin in a positive direction. We become mindful or aware of our mind, our thoughts and then we can change our responses, change our actions. Yes – an oversimplification.

Writing the goals and action steps down is making a commitment with yourself to focus your actions, your choices, your thoughts. All of a sudden there is time. A reality I learned in my 20’s – I have time to do everything I WANT TO DO!

Let me tell you the story: I was an officer in the USAF (After college I was accepted into the USAF Dietetic Internship Program – then a three year commitment) and had a requirement to run a mile in a certain amount of time to prove my fitness. Now I was a bike rider, swimmer, walker, hiker – not a runner. So I learned to run and others noticed I was fast. I was recruited for the hospital softball team – not because I had any experience at team sports, but because I could run fast, and hit further than expected. I started running through the flower fields in local races. My times kept improving and I was placing in these small races. I ran a ½ marathon. Then came the question – are you going to do a full marathon? I didn’t think I had time to train. I didn’t know what it would really take to train. I didn’t know if I had the stamina to finish. (hear the mind chatter?)

So I can’t really tell you how I decided, however at some point I made the choice and set the goal to run the Honolulu marathon in December. My rationale – if I was going to run that long it needed to be a beautiful course and somewhere I hadn’t been before. All of a sudden I was up in the dark and outside running every morning. Friends helped with training – longer runs, sprint/interval training, mind focus, knee injury and logging in 60 miles/week. The result, I ran the marathon and finished.

What I learned – setting a goal worked. Upon reflection I realized that finishing the goal was not where I lived life. I lived in the process of reaching the goal, in the learning - in focusing my mind, in accepting help and encouragement, in knowing that I could do my best.

The goal is not what you do; it’s where you want to be. The steps, the actions, the thoughts are how you reach the goal. So write the over-arching goal and then write monthly steps to get there. Make the goal as measurable as possible . . .

Example: “eating healthier” is vague, so start with “decreasing sodas or eliminate sodas and increasing fresh fruits and vegetables”. Then write at least three steps for each month.

1st month steps:

1. Keep a food log of the number of sodas (ounces) you consume a day

2. Decrease sodas to one 12 oz. can per day

3. Keep a log of the number of meals and snacks eaten in restaurants/stores

4. Add fresh vegetables and fruits (not white potatoes) to six meals per week

2nd month steps:

1. Decrease sodas to one 12 oz. can every other day or reduce to one can/week, or eliminate sodas from daily intake.

2. Add fresh vegetables and fruits (not white potatoes to six more meals/week

3. Taste one new vegetable and fruit each week.
Once you’re comfortable and confident with your new eating choices, write a new goal.

Use this form to help you get started on your wellness journey.

Need more help - go to http://www.foodnyou.com/

WELLNESS

2012-04-23T13:04:00.003-06:00

WELLNESS

Thank you California WIC program for this information on Wellness. The information was so well put together I want to share it with you:

What does WELLNESS LOOK like?

What does WELLNESS FEEL like?

What does WELLNESS SOUND like?

Wellness means different things to each of us and we will each have different goals to keep us on the wellness path. Our goals will change as our bodies and lives change. Wellness is not a destination; wellness is an ever evolving process.

You choose each goal throughout the journey. Take a moment to choose your next healthy habit that you are ready to focus on. Foods, aerobic activity, stretching and strengthening activity, stress, chronic pain, emotional, meditation are just a few ideas. Write your goal down. This process works well with more than one person and may help you clarify your goal and action steps.

Now that you wrote down your goal:

What are the reasons for selecting this goal?
What are the challenges with this goal or habit?
On a scale of 0 to 10, how ready are you to make a change? (0=not ready at all, 10-very ready)
Why did you choose this number?
Why did you choose this number and not a higher or lower number?
What would make you more ready to make a change?
If you have had this goal in the past, what was your success?
What are the next steps, what is your plan with this goal?

Take a moment now to visualize, to see the “new YOU” when you have reach your wellness goal. Remember what you said about what wellness looks like, sounds like and feels like to you.

Write down now how you will reward yourself upon reaching your goal. Celebrate your success!

You are more likely to achieve your goal when you have clearly described it. Writing it down and talking about it makes it more real and attainable. The more specific your goal is, the clearer you are about what your next steps are, the more likely that you will make a change.

Sunflower Yard, Santa Fe, NM

EAT FRESH, EAT LOCAL, GROW YOUR OWN

2012-03-22T11:54:00.000-06:00

EAT FRESH, EAT LOCAL, GROW YOUR OWN

First Year Garden Prep - 1995 Santa Fe, NM

Vegetables and fruits are seasonal. Today’s grocery stores are filled with a large variety year round because the US has been instrumental in developing food production in other countries like South America. Local produce always tastes the best because it has less transportation time and are usually from Heirloom seeds which are grown for flavor, not transportation and shelf life. Growing your own vegetable garden and fruit trees is a great way to introduce your children to fresh foods. When children are involved in the growing of food – they will eat it. When children see adults eating produce, they will eat it.

■ Fill your cart with fresh vegetables and fruits first when grocery shopping. There will then be less space for the packaged foods.

■ Choose a new vegetable or fruit each week. (Remember it takes eating a new food 10-20 times before it becomes part of our usual food choices.)

■ Buy seasonal choices – always less expensive.

■ Visit your local farmer’s market. Meet the folks who grow your food.

Organic or pesticides? Use this best/worst list from the Environmental Working Group or visit their web site for the latest list: http://www.ewg.org/

Highest in Pesticides – Buy Organic

Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines,

Strawberries, Cherries, Lettuce, Grapes (imported), Pears, Spinach, Potatoes

Lowest in Pesticides – Wash Well

Onions, Avocados, Sweet Corn (frozen), Pineapples, Mangoes

Sweet Peas (frozen), Asparagus, Kiwis, Bananas, Cabbage, Broccoli, Eggplant

LISTEN

2012-03-22T11:38:00.001-06:00

LISTENING

Is it hunger or something else? Our need for calories (food) decreases as we age, yet our intake increases. Why? A few quick reasons: Stress, thirst, emotions, boredom, lack of sleep/tired, advertising. It seems so simple to state, eat only what your body needs, yet our current culture encourages us to eat large portions, diet, and eat healthy. Usually at an early age we loose the ability to discern when we are truly hungry. Diets teach us to crave the foods that are labeled “bad". Large portions teach us to override our internal comfort cues. Rigidly eating well "good" may cause stress when eating out, or feeling deprived.

Medford, OR - 2011

First – get rid of the good food/bad food labels. Use eat all the time foods, and eat sometime foods. Ahh, did you feel your body relax? AND identify food cues in your home, office, car. Decrease the food cues in the home and car, be creative in the work place.

Second – Assess your hunger level before you prepare/eat a meal or snack. Breathe, breathe, breathe and ask yourself how hungry am I? What do I need to eat to satisfy my physical hunger? Do you eat because it’s time to eat or because you are hungry?

Third – Eat in gratitude, eat mindfully. Chew, chew, chew (notice the textures and flavors) and wait 15-20 minutes before taking a second helping. Breathe, breathe, breathe and ask yourself how do I feel? Is your stomach comfortable? Fullness is not the goal, it's a signal that you already over-ate.

Feed your body food when it needs fuel. Take a walk when you need activity. Breathe, meditate, pray, and use guided imagery when you need silence. Listening to your body, discovering what your mind, body and spirit needs in each moment are the key to a good relationship with food and a healthy life.

MAKE A PLAN

2012-03-22T11:10:00.000-06:00

WRITE A PLAN FOR THE WEEK
Written planning is the key to successfully eat well. Let’s think back to a time before fast food restaurants on every corner and grocery stores filled with processed packaged instant/microwavable/ ready-to-eat "foods". Grocery stores were smaller and contained recognizable food items (ingredient lists were short and we could pronounce the words). We thought about our next meal before leaving the house because food was more expensive (relatively) and not as readily available. One source of statistics finds we eat 50% of our meals out today, and one-hundred years ago we ate 2% out. Ok, I did the math for 3 meals a day: that's 22 meals/year eaten out 100 years ago versus 548 meals/year eaten out today!
Taking some time to consider your meals for the week will greatly improve what you eat. Make a plan, stick to it. Consider which meals will be eaten out during the week. Consider where you will eat these meals. Do you eat/need snacks, if so add them to your plan? If you go to the same job each day – can you keep snacks at work? Bring a fresh supply of vegetables, fruits and nuts on Monday. What are your quick and favorite breakfast choices? Can you make foods ahead for lunch or dinner for the time-crunch days? When will you do the food preparation? Can you pack a sandwich? Can you make a larger amount at dinner and have an extra lunch or dinner? How many family meals do you have each week? Remember Crock-pot meals for a fresh hot dinner, ready when you get home.

Avocado - A yummy source of fat!

■Write a plan for all of your meals and snacks for the week.

■Write a grocery list.

■Prepare foods ahead.

■Think fresh and keep your food safe.

This is what works for my lunch: I don’t allow time to prepare lunch in the morning – only time to pack it in a cooler so I cook the meat and small portion of soaked and cooked whole grain ahead in large batches (or a dish with meat, grain, vegetable), for a few weeks. (Food intolerances prevent the sandwich choice). Portion and freeze it in packable containers. On Sunday and Wednesday look at which days I need to take a lunch – chop vegetables, season and add to the frozen meat/grain containers. Add fruit, nuts or other snacks and lunch is ready to be packed. Great way to make fast dinners ahead for busy evenings during the week - make your own fast food.
Eating well is actually easier today than 30 years ago. Salad bars and pre-cut vegetables can decrease preparation time. Most sizeable cities have pack your own dinner businesses (Dinner by Design, Dream Dinners, etc.). However, chopping and cooking your own will ensure a fresher, more nutritious meal! Consider how you choose your meals today and start planning for a healthier tomorrow.

Start where you can, each step will help. Don't know how to cook using a stove - take a class or check the web resources for easy recipes to follow. If you can read this - you can cook!

Break your Fast with Breakfast!

2012-03-22T10:45:00.001-06:00

Yes! Break your Fast with breakfast!

Asparagus

Let’s Get Started Today
Not hungry in the morning?
Think you eat more all day if you eat breakfast?
Before you choose to delay your first meal of the day more than 90 minutes after you get up read this:
BREAKFAST:

• Is the time that you eat, not what you eat. Think out of the “cultural” box!

• Yes, research proves: Breakfast is the most important meal of the day.

• The length of time between meals is greatest in the morning. Your body is the hungriest in the morning.

• Check in with your physical hunger level.

• You will eat less eating three or more meals.

Out of the breakfast food box ideas:
• Turkey sandwich, on 1 slice sprouted grain bread or sprouted grain tortilla, with tomato, lettuce, avocado and a serving of fruit.
• Eat Dinner for breakfast: Protein (Salmon, Chicken, Lamb, Beef), 1/2 plate of vegetables with lots of greens, small portion (1/4, 1/3 cup) soaked and cooked grain (brown rice, millet, quinoa) or sweet potato or peas, cooking fat (Coconut or olive oil) or add flax oil after cooking.
How do you take care of your body’s breakfast needs?
Like a car without gas, or a well fueled machine, ready for a full day?
What do you need to do differently to eat breakfast?

REMEMBER: Your body's nutritional needs vary, so listen and you will know what to eat and when to eat.

Get Started Today - Choose Water for Thirst

2012-03-22T09:39:00.006-06:00

Get Started Today - Choose Water for Thirst

What is your readiness level for change?

What do you need to complete to be ready?

WATER:

2/3 of your body is water - yes it’s a bag of bones, organs, muscles floating inside that layer of skin.
The body is often dehydrated in the morning.
Caffeine dehydrates your body.

Experiment for 1 week: Drink 1-3 cups of water in the first few hours you are up. Drink
6-10 cups of water total each day (including fluid in soups and non-caffeinated teas).
Your water and fluid needs vary due to many factors such as the elevation you live at, the type of food and drink intake, and any medications you may be taking.

What differences do you notice?How do you take care of your body’s water need? Like a flowing water fountain or a stagnant pond?