The holidays are a fantastic time to get kids involved in cooking and learning about nutrition. Research shows that kids who are involved in the cooking and preparation process, are more likely to try new foods. Let them help wash, peel, sort, measure, mix, stir (the opportunity in the kitchen is endless and also depends on their age). Let them get dirty and above all else... HAVE FUN! That's what it is all about. See this article from Kids Eat Right for more ideas and information: Kids Eat Right. Happy Holidays!
Showing posts with label nutrition information. Show all posts
Showing posts with label nutrition information. Show all posts
Monday, December 24, 2012
Friday, November 9, 2012
*Tips to Stay Fit and Healthful This Thanksgiving*
Did you know that at the Thanksgiving meal, the average adult eats approximately 2000-3000 calories! Try the following strategies to make your meal more healthful (and less caloric):
• Do not come to the Thanksgiving table starving! Make sure to have a healthful breakfast and lunch before arriving at dinner. When you are extremely hungry, you eat very fast and tend to overeat.
• Make time for exercise, especially on Thanksgiving Day. Try starting a family routine like going for a bike ride, hike or for a long walk.
• Fill your plate with salad and veggies first and then leave a small amount of space for higher calorie options like stuffing, mashed potatoes, green bean casserole, etcetera. Do not deprive yourself of your favorite dishes, think in terms of moderation!
• Distance yourself from the hors d’oeuvre table… munch on fresh fruits and vegetables (preferably organic) instead of high fat appetizers.
• Drink plenty of water to keep your body hydrated, many of the foods served on Thanksgiving are high in sodium.
• Go skinless… most of the fat is in the turkey skin. Have your turkey breast, leg or thigh without the skin to trim major calories and fat. (Have you ever thought of trying a vegetarian Thanksgiving? It's a radical concept for many- but the idea of the holiday should be about family and giving thanks not just about what is on your plate).
• Eat slowly… put your fork down every few bites and drink water. Your brain will have time to catch up with your stomach and you will find that you are satisfied with less food!
• If you are the host, try making healthful alternatives such as steamed green beans with a drizzle of olive oil and almond slivers (instead of green bean casserole) and baked sweet potatoes (instead of baked yams with butter and marshmallows) to decrease calories and fat and increase nutrient density!
• Most importantly… enjoy yourself. Be thankful and gracious to those around you…enjoy the spirit of the holiday and what it means to you. Visit a local food bank and help those in need.
Stay tuned for future posts with vegetarian Thanksgiving recipes!
Be well,
~Nicole
Wednesday, May 2, 2012
May is National Celiac Awareness Month!
May designated National Celiac Awareness Month, a great time to spread the word about a condition that is highly underdiagnosed. One in 133 people are affected by the disease yet approximately 97% (both children and adults) are not diagnosed. It is a multi-system, multi-symptom disorder that is activated by eating gluten (the protein found in wheat, rye and barley). The symptoms vary from diarrhea to constipation to migraines to growth issues, to skin conditions and many others. The only treatment for Celiac Disease is a strict gluten free diet which can be highly nutritious and delicious with the proper instruction. If you suspect that you or a loved one has Celiac Disease, contact your doctor as there are health consequences of going undiagnosed (even if you do not have symptoms). Go to the Celiac Disease Foundation website for additional information www.celiac.org
See my upcoming posts for information on nutritious gluten free grains and recipes.
Friday, February 10, 2012
For Valentine's Day... Think Outside the Chocolate Box!
February is not only the month to celebrate L-O-V-E, but it also American Heart Month. More than 70 million Americans suffer from some form of heart disease and this remains the leading cause of death in the United States. For most people, heart disease is preventable. One of the most effective ways to prevent it is through the diet! With this in mind, you can see why it is so important to make this year about loving your heart and soul. With a few small changes to traditional gifts and healthful choices you can celebrate a Valentine’s Day from the heart that’s also good for your heart!
Instead of giving the traditional gift of chocolates and candy, try giving your loved ones a beautiful basket filled with dried fruits and nuts or an assortment of herbal teas with honey sticks. Another wonderful gift is a membership to a gym, a month with a personal trainer, or even something they might not think about like a series of yoga classes or belly dancing classes. Focus on health rather than indulgence. When it comes time for the romantic dinner that you and your loved one share on Valentine’s Day, choose foods that are heart healthy: salmon- a great source of omega-3 fatty acids and protein; spinach and other leafy green vegetables- rich in phytochemicals, vitamins and minerals; tofu- rich in fiber, vitamins and minerals (soy protein has been shown to help reduce LDL cholesterol)… try a new vegetarian restaurant for a change. Keep your love alive and your blood flowing… they say that experimentation keeps love fresh. Try this experiment, go for a walk as a family in the morning, schedule your annual physical (more than one-third of people with high blood pressure do not know that they have it), have a heart healthful dinner and send a gift other than chocolate to your loved one. “Variety is the spice of life”
Instead of giving the traditional gift of chocolates and candy, try giving your loved ones a beautiful basket filled with dried fruits and nuts or an assortment of herbal teas with honey sticks. Another wonderful gift is a membership to a gym, a month with a personal trainer, or even something they might not think about like a series of yoga classes or belly dancing classes. Focus on health rather than indulgence. When it comes time for the romantic dinner that you and your loved one share on Valentine’s Day, choose foods that are heart healthy: salmon- a great source of omega-3 fatty acids and protein; spinach and other leafy green vegetables- rich in phytochemicals, vitamins and minerals; tofu- rich in fiber, vitamins and minerals (soy protein has been shown to help reduce LDL cholesterol)… try a new vegetarian restaurant for a change. Keep your love alive and your blood flowing… they say that experimentation keeps love fresh. Try this experiment, go for a walk as a family in the morning, schedule your annual physical (more than one-third of people with high blood pressure do not know that they have it), have a heart healthful dinner and send a gift other than chocolate to your loved one. “Variety is the spice of life”
Thursday, January 19, 2012
You have the right to know what is in your food!!!
The introduction of genetically engineered foods into the American food supply without labels is of concern to many given that no long term human health trials have ever been conducted on these ingredients.
Robby Kenner who produced Food Inc. shares this concern and to address it has just released website www.fixfood.org. You can also find the videos here http://justlabelit.org/robynlabelit
The video is short and intended to be widely shared, with a call to action asking the FDA to label these ingredients, as they are labeled in other developed countries around the world.
Please take a few minutes to watch this, to lend your voice to the campaign asking the FDA to label these ingredients and to remember that together, we can affect remarkable change, in the health of our food system, our families and our country.
Robby Kenner who produced Food Inc. shares this concern and to address it has just released website www.fixfood.org. You can also find the videos here http://justlabelit.org/robynlabelit
The video is short and intended to be widely shared, with a call to action asking the FDA to label these ingredients, as they are labeled in other developed countries around the world.
Please take a few minutes to watch this, to lend your voice to the campaign asking the FDA to label these ingredients and to remember that together, we can affect remarkable change, in the health of our food system, our families and our country.
Thursday, October 13, 2011
The Importance of Protein
Everyday I tell clients about the importance of protein in their diets. Not only does it help with blood sugar control but it helps regulate your feeling of fullness (get you full and keep you full longer). A recent study found that a diet that had 15% protein compared to a diet with 10% protein resulted in an overall lower caloric intake and less snacking. (Gosby et al, Testing Protein Leverage in Lean Humans: A Randomized Controlled Experimental Study. PLoS ONE, 2011; 6 (10)).
Try to these tips to help increase your protein intake:
- have a source of protein with each meal and each snack (vary the type... be creative)
- choose seafood twice a week
- make meat & poultry lean
- have eggs (they are good for you... if you have high cholesterol, limit the yolks and eat the whites where the protein is found)
- have nuts & seeds!!! Try almonds, cashews, peanuts, walnuts, sunflower seeds... the sky is the limit! Definitely go with unsalted and try to have raw when possible.
- Eat plant protein foods more often: beans and peas (black, pinto, garbanzo, lentils, hummus, red beans, kidney beans- you name it), tofu, tempeh, veggie burgers
- Remember that you should still be watching your portions... If you eat 3 meals and 2 snacks that are well balanced (contain protein, fruit and/or veggie, whole grain and dairy) you will obtain all of the nutrients you need, eat small portions, feel satisfied and get to a healthy weight!
Enjoy and be well...
Try to these tips to help increase your protein intake:
- have a source of protein with each meal and each snack (vary the type... be creative)
- choose seafood twice a week
- make meat & poultry lean
- have eggs (they are good for you... if you have high cholesterol, limit the yolks and eat the whites where the protein is found)
- have nuts & seeds!!! Try almonds, cashews, peanuts, walnuts, sunflower seeds... the sky is the limit! Definitely go with unsalted and try to have raw when possible.
- Eat plant protein foods more often: beans and peas (black, pinto, garbanzo, lentils, hummus, red beans, kidney beans- you name it), tofu, tempeh, veggie burgers
- Remember that you should still be watching your portions... If you eat 3 meals and 2 snacks that are well balanced (contain protein, fruit and/or veggie, whole grain and dairy) you will obtain all of the nutrients you need, eat small portions, feel satisfied and get to a healthy weight!
Enjoy and be well...
Wednesday, September 14, 2011
Write it down... the benefits of keeping a food journal
“I have NO idea what I ate yesterday” or “I really do not eat that much” or “I can’t understand why I am not losing weight” or “I don’t know what my child eats for snacks”.
How many of you have ever said this? Most of us are so busy with our everyday lives that we don’t pay detailed attention to what we eat. Our portions may be larger than we think or we may not be getting enough calcium, we may not be eating fruits and veggies, or we may even eat mindlessly at times during the day. Many people vastly underestimate the amount of food they are eating – sometimes by as much as 75% and recent studies have shown that those people who keep a food log can double their weight loss.
Keeping a food journal has many benefits including:
-Encourages mindful eating. – keeping a record of what you eat encourages you to think about what you are eating.
-Helps you make a connection between what you eat and how you feel. (This can be used in many ways, either to help with emotional eating or even to track symptoms of food allergy/intolerance).
-Helps you be sure you are getting enough of each food group to maintain a well balanced diet. It is important to eat a balanced diet. A food diary can provide clues as to what foods you have been neglecting and need to add to your diet.
So get your notebooks out or try one of the food log apps on your smart phone (try livestrong.com).
How many of you have ever said this? Most of us are so busy with our everyday lives that we don’t pay detailed attention to what we eat. Our portions may be larger than we think or we may not be getting enough calcium, we may not be eating fruits and veggies, or we may even eat mindlessly at times during the day. Many people vastly underestimate the amount of food they are eating – sometimes by as much as 75% and recent studies have shown that those people who keep a food log can double their weight loss.
Keeping a food journal has many benefits including:
-Encourages mindful eating. – keeping a record of what you eat encourages you to think about what you are eating.
-Helps you make a connection between what you eat and how you feel. (This can be used in many ways, either to help with emotional eating or even to track symptoms of food allergy/intolerance).
-Helps you be sure you are getting enough of each food group to maintain a well balanced diet. It is important to eat a balanced diet. A food diary can provide clues as to what foods you have been neglecting and need to add to your diet.
So get your notebooks out or try one of the food log apps on your smart phone (try livestrong.com).
Thursday, September 1, 2011
Avoiding the Freshman Fifteen
Research has shown that some, not all, of college freshman gain weight during their first year at school. College is a time of change, and the stress associated with these changes can lead to overeating. In addition, exercise levels often decrease during the first year away at college.
Why should you be concerned about the weight? Rapid weight gain caused by poor dietary and exercise habits in college can start teenagers on a path that can lead to heart disease, type 2 diabetes, and may increase risk for certain cancers (all associated with obesity).
The big question is, how can you avoid gaining the "Freshman 15"? Try the following strategies:
* Make it a rule to have time for eating and time for other activities. Avoid eating when watching TV, studying, or when stressed.
*. Make time for exercise a few times per week. do something that you enjoy!
* Slow down at meals. Put your fork (or sandwich) down between bites. Be mindful when you eat and enjoy your food.
* Eat 3 meals per day (and 1-2 healthful snacks).
* Limit empty calorie beverages (soda, lemonade) and drink water instead.
Lastly, don't freak out if you notice that you have started to gain a few pounds. Look at your intake and activity habits. Try to make small changes (an extra 125 calories per day can equal one pound weight gain per month). Start with small changes and take it day by day. You can do it!
Why should you be concerned about the weight? Rapid weight gain caused by poor dietary and exercise habits in college can start teenagers on a path that can lead to heart disease, type 2 diabetes, and may increase risk for certain cancers (all associated with obesity).
The big question is, how can you avoid gaining the "Freshman 15"? Try the following strategies:
* Make it a rule to have time for eating and time for other activities. Avoid eating when watching TV, studying, or when stressed.
*. Make time for exercise a few times per week. do something that you enjoy!
* Slow down at meals. Put your fork (or sandwich) down between bites. Be mindful when you eat and enjoy your food.
* Eat 3 meals per day (and 1-2 healthful snacks).
* Limit empty calorie beverages (soda, lemonade) and drink water instead.
Lastly, don't freak out if you notice that you have started to gain a few pounds. Look at your intake and activity habits. Try to make small changes (an extra 125 calories per day can equal one pound weight gain per month). Start with small changes and take it day by day. You can do it!
Thursday, August 11, 2011
Boost Your Brainpower with BREAKFAST!
Back to school means getting back in the habit of an early breakfast to start the day. Breakfast is an important part of a healthful diet, yet tends to be the meal that is most often neglected or skipped. Research has shown that children who eat breakfast perform better academically than children who do not eat breakfast. Why, you ask? Eating breakfast is very important for both the brain and the body first thing in the morning. Breakfast is the first time that the body has to replenish its stores of glucose (blood sugar- the brain's main source of fuel) after at least 8-10 hours of fasting! Having a meal in the morning jump starts your metabolism and gives your body the energy that it needs to start the day.
A super nutritious breakfast should have at least: one serving of whole grains, one serving of fruit and either one serving of a calcium rich food or a protein (or both). Try these healthful breakfasts to jump start the day:
-Whole grain cereal with nonfat milk and fruit
-Oatmeal with sliced almonds, fruit and milk
-Vegetable omelet with a slice of whole grain bread and fruit
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together).
There is no rule that you have to have breakfast foods at breakfast. If you or your child's taste buds crave other types of foods in the morning try: A toasted whole grain English muffin with turkey or ham and a piece of fruit, Vegetable pizza (on a whole grain English muffin or pita bread), Rice and beans and a fruit, or anything that appeals to your tastes (and is healthful)!
Enjoy!
A super nutritious breakfast should have at least: one serving of whole grains, one serving of fruit and either one serving of a calcium rich food or a protein (or both). Try these healthful breakfasts to jump start the day:
-Whole grain cereal with nonfat milk and fruit
-Oatmeal with sliced almonds, fruit and milk
-Vegetable omelet with a slice of whole grain bread and fruit
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together).
There is no rule that you have to have breakfast foods at breakfast. If you or your child's taste buds crave other types of foods in the morning try: A toasted whole grain English muffin with turkey or ham and a piece of fruit, Vegetable pizza (on a whole grain English muffin or pita bread), Rice and beans and a fruit, or anything that appeals to your tastes (and is healthful)!
Enjoy!
Wednesday, August 3, 2011
It's National Watermelon Day- August 3rd 2011
In case you needed another reason to enjoy a juicy, delicious slice of watermelon, now you have one: today is National Watermelon Day. Ice-cold watermelon is a wonderful and nutritious treat on a hot summer day. It is over 90 percent water, so it's a smart snack choice on a hot summer day.
The watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and have thick green rinds that are often spotted or striped. They vary in size from a few pounds to greater than ninety pounds.
Watermelon is a nutritional powerhouse!! Two cups of watermelon provide just 80 calories, 30 percent of your vitamin A for the day and 25 percent of your vitamin C. Watermelon also has the highest concentration of lycopene (that's right, its watermelon, not tomatoes)... the cancer fighting antioxidant.
With more than 200 varieties grown in the U.S. and Mexico, there has to be a variety out there for you. Pick up a watermelon for a healthy nutritious snack and enjoy a nice cold slice today.
Enjoy some crisp, cold watermelon today… we had some for breakfast this morning, DELISH!!!
The watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and have thick green rinds that are often spotted or striped. They vary in size from a few pounds to greater than ninety pounds.
Watermelon is a nutritional powerhouse!! Two cups of watermelon provide just 80 calories, 30 percent of your vitamin A for the day and 25 percent of your vitamin C. Watermelon also has the highest concentration of lycopene (that's right, its watermelon, not tomatoes)... the cancer fighting antioxidant.
With more than 200 varieties grown in the U.S. and Mexico, there has to be a variety out there for you. Pick up a watermelon for a healthy nutritious snack and enjoy a nice cold slice today.
Enjoy some crisp, cold watermelon today… we had some for breakfast this morning, DELISH!!!
Friday, July 22, 2011
Fruits and Veggies... What's in Season in the Summer?
What’s in season for the summer (June, July, August)???
Remember, you can enjoy the taste of any fruit or vegetable year-round.
Fresh, frozen, dried, and 100% juice (no more than 1 serving of juice per day) - it all counts! Try to get 5-9 servings of fruits and veggies daily for maximum health benefits.
Apricots
Asian Pear
Beets
Black Currants
Bell Peppers
Blackberries
Blueberries
Boysenberries
Breadfruit
Butter Lettuce
Cantaloupe
Casaba Melon
Champagne Grapes
Chayote Squash
Cherries
Cherries, Sour
Corn
Crenshaw Melon
Crookneck Squash
Cucumbers
Durian
Eggplant
Elderberries
Endive
Figs
Garlic
Grapefruit
Grapes
Green Beans
Green Soybeans (Edamame)
Honeydew Melons
Jackfruit
Jalapeno Peppers
Key Limes
Lima Beans
Limes
Loganberries
Longan
Loquat
Lychee
Manoa Lettuce
Mulberries
Nectarines
Okra
Passion Fruit
Peaches
Peas
Persian Melon
Plums
Radishes
Raspberries
Sapodillas
Shallots
Strawberries
Sugar Apple
Sugar Snap Peas
Summer Squash
Tomatillo
Tomatoes
Watermelon
Yukon Gold Potatoes
Zucchini
This list was developed with the help of the amazing wesite www.fruitsandveggiesmorematter.org Visit it for great recipes, info, tips and all things fruits and veggies!
Remember, you can enjoy the taste of any fruit or vegetable year-round.
Fresh, frozen, dried, and 100% juice (no more than 1 serving of juice per day) - it all counts! Try to get 5-9 servings of fruits and veggies daily for maximum health benefits.
Apricots
Asian Pear
Beets
Black Currants
Bell Peppers
Blackberries
Blueberries
Boysenberries
Breadfruit
Butter Lettuce
Cantaloupe
Casaba Melon
Champagne Grapes
Chayote Squash
Cherries
Cherries, Sour
Corn
Crenshaw Melon
Crookneck Squash
Cucumbers
Durian
Eggplant
Elderberries
Endive
Figs
Garlic
Grapefruit
Grapes
Green Beans
Green Soybeans (Edamame)
Honeydew Melons
Jackfruit
Jalapeno Peppers
Key Limes
Lima Beans
Limes
Loganberries
Longan
Loquat
Lychee
Manoa Lettuce
Mulberries
Nectarines
Okra
Passion Fruit
Peaches
Peas
Persian Melon
Plums
Radishes
Raspberries
Sapodillas
Shallots
Strawberries
Sugar Apple
Sugar Snap Peas
Summer Squash
Tomatillo
Tomatoes
Watermelon
Yukon Gold Potatoes
Zucchini
This list was developed with the help of the amazing wesite www.fruitsandveggiesmorematter.org Visit it for great recipes, info, tips and all things fruits and veggies!
Wednesday, July 13, 2011
Delicious Anytime Marinade
Summer is in full swing and that means... its time to get grilling!!! Marinating with lemon & olive oil decreases HCA's by 71% according to research in the Journal of Food Science!*
HCA's= Heterocyclic Amines- chemicals produced by the grilling of meat. HCA's are on the NIH's list of "reasonably anticipated to be human carcinogens".
Marinade Ingredients:
Juice of 1 lemon
grated lemon rind
1/4 cup olive oil
1 tsp fresh ground pepper
1-2 garlic gloves, crushed
1 tbsp honey
optional- saffron
Directions:
Mix all of the ingredients togther. Get the kids involved! Kids can help turn the pepper mill, stir the ingredients, squeeze the lemon, etc.
Use marinade on chicken, fish, tofu, or whatever you dream up!
*Other ways to decrease HCA's- grill veggies (no HCA's at all); limit meat consumption, avoid burning/charring meat, opt for beef or fish on the grill (chicken has been shown to produce 2-7 times the amount of HCA's).
HCA's= Heterocyclic Amines- chemicals produced by the grilling of meat. HCA's are on the NIH's list of "reasonably anticipated to be human carcinogens".
Marinade Ingredients:
Juice of 1 lemon
grated lemon rind
1/4 cup olive oil
1 tsp fresh ground pepper
1-2 garlic gloves, crushed
1 tbsp honey
optional- saffron
Directions:
Mix all of the ingredients togther. Get the kids involved! Kids can help turn the pepper mill, stir the ingredients, squeeze the lemon, etc.
Use marinade on chicken, fish, tofu, or whatever you dream up!
*Other ways to decrease HCA's- grill veggies (no HCA's at all); limit meat consumption, avoid burning/charring meat, opt for beef or fish on the grill (chicken has been shown to produce 2-7 times the amount of HCA's).
Wednesday, April 6, 2011
Start Your Week with a Meatless Monday
My family has recently revived our Meatless Mondays to decrease our intake of animal proteins (for both health and environmental reasons). So far so good! All of my cooking attempts have been pretty well received and I plan to post some of our recipes here on Mondays!
Meatless Monday is a national health campaign that was started in September 2003. A Meatless Monday means starting each week with a day without any meat products and replacing them with other protein sources like beans, legumes, tofu, nuts, tempeh, and lots of whole grains, fruits and vegetables. Its goal is to help Americans prevent heart disease, stroke, diabetes and cancer- four of the leading causes of death in America, by reducing the amount of fat consumed in their diet. Research has indicated that diets high in saturated fat (mainly from meat and high-fat dairy products) increase the risk of heart disease, stroke, diabetes and cancer. Many of these diseases that lead to death are preventable by making lifestyle changes such as increasing physical activity and decreasing saturated fat intake. Increasing fruit, vegetable and whole grain consumption (hence increasing fiber and antioxidant intake) has been shown to be protective of diseases like heart disease and cancer. Try making your Mondays meatless… check out www.meatlessmonday.org and www.meatlessmonday.com for ideas on getting started. As with any lifestyle change, start with small steps. Try a vegetarian dinner on Monday nights if the idea of an entire meat-free day seems like a daunting task. Send your kids with an extra veggie to school or possibly rice and beans or a veggie wrap instead of an entree that contains meat to work towards this goal. Have fun with it!
Meatless Monday is a national health campaign that was started in September 2003. A Meatless Monday means starting each week with a day without any meat products and replacing them with other protein sources like beans, legumes, tofu, nuts, tempeh, and lots of whole grains, fruits and vegetables. Its goal is to help Americans prevent heart disease, stroke, diabetes and cancer- four of the leading causes of death in America, by reducing the amount of fat consumed in their diet. Research has indicated that diets high in saturated fat (mainly from meat and high-fat dairy products) increase the risk of heart disease, stroke, diabetes and cancer. Many of these diseases that lead to death are preventable by making lifestyle changes such as increasing physical activity and decreasing saturated fat intake. Increasing fruit, vegetable and whole grain consumption (hence increasing fiber and antioxidant intake) has been shown to be protective of diseases like heart disease and cancer. Try making your Mondays meatless… check out www.meatlessmonday.org and www.meatlessmonday.com for ideas on getting started. As with any lifestyle change, start with small steps. Try a vegetarian dinner on Monday nights if the idea of an entire meat-free day seems like a daunting task. Send your kids with an extra veggie to school or possibly rice and beans or a veggie wrap instead of an entree that contains meat to work towards this goal. Have fun with it!
Wednesday, March 9, 2011
Snacking on a Rainbow
Snacks are essential for both kids and adults to meet nutritional needs for growth & development (kids) and to maintain a healthy weight (adults). Snacks are also a great time to add an extra serving (or two) of colorful foods, which brings us back to the theme of NNM 2011 "Eat Right with Colors". Here are a few delicious snacks that all pack a coloful punch! When snacking, go for the "layered look" and include a fruit or vegetable with a protein (can be meat, nuts, beans, dairy, etc). Enjoy
-carrots or bell peppers with hummus
-apple or banana with nut butter (peanut, almond, cashew, sunflower or soy)
-cherry tomatoes with lowfat cheese
-avocado with whole wheat crackers
-smoothie (frozn berries with nonfat milk or yogurt)
-dried fruit (apricots or prunes) with a small handful of almonds
If you have any great "layered snacks" that you love please let me know!
-carrots or bell peppers with hummus
-apple or banana with nut butter (peanut, almond, cashew, sunflower or soy)
-cherry tomatoes with lowfat cheese
-avocado with whole wheat crackers
-smoothie (frozn berries with nonfat milk or yogurt)
-dried fruit (apricots or prunes) with a small handful of almonds
If you have any great "layered snacks" that you love please let me know!
Wednesday, March 2, 2011
Eat Right with Color
That’s right, it’s March and you know what that means! Every year, since 1973, March has been designated as National Nutritional Month® (NNM). It started as a week long event but due to an overwhelming public interest, it became a month long observance in 1980. The theme for National Nutrition Month® 2011 is Eat Right with Color.
The theme this year is thrilling since I make it a point to stress colorful eating with my clients every day! (If you have been to see me in my office, you have heard me say “make have of your plate colorful!"). All of the colors indicate the presence of different nutrients and phytochemicals that are essential to keep your body strong and healthy.
So how do you "Eat Right with Color"? Simple! All you have to do is try to include foods of different colors on your plate and vary them day-to-day. Try some of these:
Red (strawberries, beef, tomatoes)
Orange (sweet potatoes, salmon, tangerines, carrots)
Yellow (pineapple, corn,)
Green (spinach, kale, broccoli, peas)
Blue (blackberries, blueberries)
Purple (eggplant, pomegranate, grapes)
White (onions, garlic, poultry, grains)
Brown (whole wheat bread, brown rice, whole grain pasta)
Have a healthy and colorful day!
Nicole
The theme this year is thrilling since I make it a point to stress colorful eating with my clients every day! (If you have been to see me in my office, you have heard me say “make have of your plate colorful!"). All of the colors indicate the presence of different nutrients and phytochemicals that are essential to keep your body strong and healthy.
So how do you "Eat Right with Color"? Simple! All you have to do is try to include foods of different colors on your plate and vary them day-to-day. Try some of these:
Red (strawberries, beef, tomatoes)
Orange (sweet potatoes, salmon, tangerines, carrots)
Yellow (pineapple, corn,)
Green (spinach, kale, broccoli, peas)
Blue (blackberries, blueberries)
Purple (eggplant, pomegranate, grapes)
White (onions, garlic, poultry, grains)
Brown (whole wheat bread, brown rice, whole grain pasta)
Have a healthy and colorful day!
Nicole
Monday, December 27, 2010
Holiday Travel... Without an Extra 5 Pounds
The holidays are here, and many people will be traveling as a part of the holiday season. Try to avoid being in “vacation mode” in terms of your food and physical activity. Vacation splurges could quickly add up! Here are some tips on eating on the run.
Tip 1: Plan ahead. If you are traveling in the plane, train or automobile, plan to pack some snacks such as almonds, dried fruit, whole wheat sandwich thins and almond butter.
Tip 2: Do your research. Before you leave for your trip, find out what options are in that location. Check to see what grocery stores are near by, and restaurants you may find yourself going to eat. Once you know this information you can prepare properly. Many restaurants have menus online that will show you the nutrition information of their meals, and you can locate grocery stores for proper snacks or plan meals you will prepare on your own.
Tip 3: Watch your portions. No matter where you go, eating well is well within your capabilities if you simply watch your portions. Think in terms of moderation so that you still enjoy some of the holiday indulgences.
Tip 4: Get some rest. Vacations are meant to be restful, so rest! Give your self a break from your normal routine and try something new... yoga outdoors (weather permitting, of course), taking a hike or meditation.
Enjoy travels and holiday season!
~Nicole
Tip 1: Plan ahead. If you are traveling in the plane, train or automobile, plan to pack some snacks such as almonds, dried fruit, whole wheat sandwich thins and almond butter.
Tip 2: Do your research. Before you leave for your trip, find out what options are in that location. Check to see what grocery stores are near by, and restaurants you may find yourself going to eat. Once you know this information you can prepare properly. Many restaurants have menus online that will show you the nutrition information of their meals, and you can locate grocery stores for proper snacks or plan meals you will prepare on your own.
Tip 3: Watch your portions. No matter where you go, eating well is well within your capabilities if you simply watch your portions. Think in terms of moderation so that you still enjoy some of the holiday indulgences.
Tip 4: Get some rest. Vacations are meant to be restful, so rest! Give your self a break from your normal routine and try something new... yoga outdoors (weather permitting, of course), taking a hike or meditation.
Enjoy travels and holiday season!
~Nicole
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