tag:blogger.com,1999:blog-14793527125780557912024-03-13T22:48:26.084-07:00Blog BitesNutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.comBlogger238125tag:blogger.com,1999:blog-1479352712578055791.post-86989666788717022522021-09-01T08:49:00.003-07:002021-09-01T08:49:56.658-07:00Bring Back Family Dinner<p><span style="font-family: Calibri, sans-serif;">September is National Family Meal Month and if you don’t have a solid family meal routine set, here are a few benefits that may help motivate you to get a regular family meal routine in place.</span><span style="font-family: Calibri, sans-serif;"> </span><span style="font-family: Calibri, sans-serif;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><img alt="family eating at the table" class="oCCRx" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 680px) 500px, (min-aspect-ratio: 3000/2400) calc((calc(100vh - 280px)) * 1.25), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=625&q=80 625w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=925&q=80 925w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1225&q=80 1225w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1250&q=80 1250w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1525&q=80 1525w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1825&q=80 1825w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1850&q=80 1850w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2125&q=80 2125w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2425&q=80 2425w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2450&q=80 2450w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2725&q=80 2725w, https://images.unsplash.com/photo-1576089073624-b5751a8f4de9?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3000&q=80 3000w" /></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;">For younger families, family mealtime means new parents feel more satisfaction with their marriages. Young children develop larger vocabularies and that helps with reading performance. Also starting young kids out with family dinner means better eating patterns lower risk of weight problems later in life.<o:p></o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><o:p> </o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><img alt="people sitting on chairs in front of table" class="oCCRx" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 615px) 500px, (min-aspect-ratio: 6196/4144) calc((calc(100vh - 280px)) * 1.49517), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=748&q=80 748w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1048&q=80 1048w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1348&q=80 1348w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1496&q=80 1496w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1648&q=80 1648w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=1948&q=80 1948w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2096&q=80 2096w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2248&q=80 2248w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2548&q=80 2548w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2696&q=80 2696w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=2848&q=80 2848w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3148&q=80 3148w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3296&q=80 3296w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3448&q=80 3448w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3748&q=80 3748w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=3896&q=80 3896w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=4048&q=80 4048w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=4348&q=80 4348w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=4496&q=80 4496w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=4648&q=80 4648w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=4948&q=80 4948w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=5096&q=80 5096w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=5248&q=80 5248w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=5548&q=80 5548w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=5696&q=80 5696w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=5848&q=80 5848w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=6148&q=80 6148w, https://images.unsplash.com/photo-1606788075819-9574a6edfab3?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&auto=format&fit=crop&w=6196&q=80 6196w" />For families with school-age kids, there is a strong link between academic performance and family dinner. Family dinner means that kids feel a stronger connection to parents and siblings and stronger self-esteem. Plus, they have higher intakes of fruits and veggies and better nutrient balance.<o:p></o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><o:p><img alt="group of person eating indoors" class="oCCRx" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 614px) 500px, (min-aspect-ratio: 10800/7200) calc((calc(100vh - 280px)) * 1.5), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=750&q=80 750w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=1050&q=80 1050w, 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https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=7350&q=80 7350w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=7500&q=80 7500w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=7650&q=80 7650w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=7950&q=80 7950w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=8100&q=80 8100w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=8250&q=80 8250w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=8550&q=80 8550w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=8700&q=80 8700w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=8850&q=80 8850w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=9150&q=80 9150w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=9300&q=80 9300w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=9450&q=80 9450w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=9750&q=80 9750w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=9900&q=80 9900w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=10050&q=80 10050w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=10350&q=80 10350w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=10500&q=80 10500w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=10650&q=80 10650w, https://images.unsplash.com/photo-1578496780896-7081cc23c111?ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&ixlib=rb-1.2.1&auto=format&fit=crop&w=10800&q=80 10800w" /> </o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;">For families with teens, benefits include higher grades, lower incidence of high-risk behaviors like substance abuse, eating disorders, and teen pregnancy. Teens that regulary eat family dinner have lower risk depression and anxiety and better cardiovascular health. Plus, family dinner is a great chance to check in with kids and have some valuable face-to-face communication.<o:p></o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><o:p> </o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;">But family dinner isn’t just a benefit for kiddos, adults benefit as well. Better nutrition with more fruits and veggies and less fast food, less dieting, lower risk of depression and increased self-esteem make family dinner a personal priority. Even if you are an empty nester or live alone, making sit-down meals and inviting friends over regularly can provide similar benefits. <o:p></o:p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><a href="https://www.fmi.org/family-meals-movement/about">https://www.fmi.org/family-meals-movement/about</a></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-45428626239921162822021-06-08T07:46:00.003-07:002021-06-08T07:46:53.471-07:00Diet Dangers<p> <b style="font-family: Calibri, sans-serif;"><span style="font-size: 13pt;">Scary symptoms:</span></b></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Want loss of muscle strength, endurance and coordination? How about thinning hair, electrolyte imbalances, fainting and weakness? And let’s add in slower reaction times, reduced ability to concentrate, stress, anxiety, depression, low self-esteem, poor body image and higher risk of eating disorders. Oh, and on top of that don’t forget slower metabolism, weight gain and a damaged relationship with food. Millions of Americans are spending $71 billion dollars each year for exactly that. Dieting is becoming a major national pastime for women, men and distressingly, children. Buying into a new weight-loss or diet scheme is so much more than the <b><i>temporary</i></b> weight loss. It is the most consistent predictor of weight gain and brings a whole host of nasty side effects that impair your physical, mental and emotional health.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><b><span style="font-size: 13pt;">Scarier numbers:<o:p></o:p></span></b></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">95% of diets fail long term. Wow. $71 billion dollars a year for ultimate failure 95 times out of 100. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Around 50% of American women are trying to lose weight at any given time.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">40-60% of Adolescent girls are engaging in serious diet behaviors.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">And close to 25% of elementary students diet regularly.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><b><span style="font-size: 13pt;">What you can do:<o:p></o:p></span></b></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Eat family meals together as much as possible and focus more on enjoying mealtime together than what is on their plate.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Respect the feeding relationship. A parent’s job is to choose the what, when and where of food. Your child’s job is to decide if and how much they will eat. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Model balanced, enjoyable eating.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Don’t use the “just one more bite” approach.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Don’t categorize foods as good or bad.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Focus on positive self-care habits that create happiness and health.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Don’t link food choice with body size.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Don’t speak about your own or other’s bodies in a negative way.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 13pt;">Ask your pediatrician to never discuss your child’s weight in front of them.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;">Take home message – don’t diet ever.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 10pt;">Sources: </span><a href="https://health4u.msu.edu/articles/2019-kids-dont-need-to-diet-ever" style="color: #954f72;"><span style="font-size: 10pt;">https://health4u.msu.edu/articles/2019-kids-dont-need-to-diet-ever</span></a><span style="font-size: 10pt;"><o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><a href="https://uhs.berkeley.edu/sites/default/files/bewell_nodieting.pdf" style="color: #954f72;"><span style="font-size: 10pt;">https://uhs.berkeley.edu/sites/default/files/bewell_nodieting.pdf</span></a><span style="font-size: 10pt;"><o:p></o:p></span></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-15987904011144666652021-03-11T10:20:00.005-08:002021-03-11T10:20:59.121-08:00Personalize your plate or your charcuterie <p> <span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">March is National Nutrition Month and this year the theme is Personalize Your Plate. With a year of staying at home, mealtimes – especially lunch – has looked different and had its own set of challenges.</span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">A new study of 2,000 Americans working from home found that 7/10 people say they find themselves stumped on what to make for lunch.</span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span><span class="apple-converted-space" style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">64% admit that their nutrition takes a backseat when they work from home.</span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span><span class="apple-converted-space" style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">3/10 employees don’t take a lunch break when working from home and 6/10 feel guilty for taking any kind of break during work hours.</span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">However, I’ve got a few ideas to help you and your family members personalize their plate without the added stress of making multiple entrees for the same meal. March is also National Deli Meat Month and today I’m sponsored by Beef check-off and the National Pork Board to help not only simplify family mealtime but diversify it as well. Deli meats are a very diverse category that offers choices to meet a variety of nutritional, budget and taste preferences. Because deli meats are pre-cooked, they make an easy, on-the-go nutrient dense source of protein, and the iron and zinc found in meats are more bioavailable than vegetarian protein sources. Plus, you can always find low sodium, low-fat options in the deli case to build your own lunch.<o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> <br /></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-gHBHYL9nmyk/YEpfQQ9nX8I/AAAAAAAACOA/cSHBVb4PNysqpQWGktDzjB2FK6w6dXbRACLcBGAsYHQ/IMG_5705.jpeg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1536" data-original-width="2048" height="300" src="https://lh3.googleusercontent.com/-gHBHYL9nmyk/YEpfQQ9nX8I/AAAAAAAACOA/cSHBVb4PNysqpQWGktDzjB2FK6w6dXbRACLcBGAsYHQ/w400-h300/IMG_5705.jpeg" width="400" /></a></div><br /><p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">Charcuterie boards, boxes and even “jar-cuteries” have been on our radar for a while, and as a parent, I love their convenience and the flexibility for everyone to choose their own lunch combo. However, to keep from feeling boxed in by the charcuterie board, here are some tips to conveniently personalize your plate while keeping your options open. </span></p><p class="MsoNormal" style="margin: 0in;"><span style="font-family: Calibri Light, sans-serif; font-size: small;"><br /></span><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-PZJuZczIVAQ/YEpfTOgCoXI/AAAAAAAACOE/ATX2qM7p3ewYYwJges6qxfdOHzCDyXU1ACLcBGAsYHQ/IMG_5708.jpeg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1536" data-original-width="2048" height="300" src="https://lh3.googleusercontent.com/-PZJuZczIVAQ/YEpfTOgCoXI/AAAAAAAACOE/ATX2qM7p3ewYYwJges6qxfdOHzCDyXU1ACLcBGAsYHQ/w400-h300/IMG_5708.jpeg" width="400" /></a></div><p></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">If you’re craving a hot meal, simply load up a couple slices of whole grain bread with your deli meats, cheeses and veggies and either place it under the broiler, toaster oven or counter-top grill and you’ve got a delicious charcuterie-built panini. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">If you’re looking to add more greens and veggies into your lunch, simply grab a generous handful of greens or shredded cabbage, coarsely chop or tear by hand the charcuterie board items and you’ve got a great satisfying main dish salad. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;"> </span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-family: "Calibri Light", sans-serif; font-size: 12.5pt;">Charcuterie boards lend themselves to wraps and even creative tossed pasta dishes so that you can continue to enjoy the charcuterie board all sorts of different ways without ever resorting to the idea of less-appetizing leftovers. <o:p></o:p></span></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-70737213282908238462021-01-26T13:44:00.000-08:002021-01-26T13:44:49.602-08:00Tune Up Your Nutrition Routine<p> <span style="font-family: Calibri, sans-serif; font-size: 14pt;">Keeping nutrition simple and balanced is a much more sustainable and effective approach this time of year rather than jumping on diet that is bound to fail long-term. Three realistic areas to consider when tuning up your nutrition routine include: what you drink, where you eat, and what you say.</span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span><img alt="Ball mason jar on table" class="_2UpQX" height="427" sizes="(max-width: 767px) 100vw, 100vw" src="https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=750&q=80 750w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1050&q=80 1050w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1350&q=80 1350w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1500&q=80 1500w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1650&q=80 1650w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1950&q=80 1950w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2100&q=80 2100w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2250&q=80 2250w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2550&q=80 2550w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2700&q=80 2700w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2850&q=80 2850w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3150&q=80 3150w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3300&q=80 3300w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3450&q=80 3450w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3750&q=80 3750w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3900&q=80 3900w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4050&q=80 4050w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4350&q=80 4350w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4500&q=80 4500w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4650&q=80 4650w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4950&q=80 4950w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=5100&q=80 5100w, https://images.unsplash.com/photo-1489619447385-3f6a391029c6?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=5184&q=80 5184w" width="640" /></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><b><span style="font-size: 14pt;">What you drink</span></b><span style="font-size: 14pt;"> – work on making plain water your go-to beverage. There is a definite place for sport hydration drinks and other flavored beverages, but the ability to drink plain, unflavored water goes well beyond hydration. Most of us walk around partially dehydrated and so working on drinking more water is a worthy endeavor. More and more we are drinking exclusively flavored beverages and that constant flow of sweetness or flavor serves to grow our sweet tooth and shrink our attention span for simple, unflavored water which is the best, most inexpensive, readily available source of hydration. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span><img alt="white wooden dining table set during daytime" class="_2UpQX" height="425" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 508px) 500px, (min-aspect-ratio: 4867/3234) calc((calc(100vh - 175px)) * 1.50495), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=753&q=80 753w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1053&q=80 1053w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1353&q=80 1353w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1506&q=80 1506w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1653&q=80 1653w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1953&q=80 1953w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2106&q=80 2106w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2253&q=80 2253w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2553&q=80 2553w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2706&q=80 2706w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2853&q=80 2853w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3153&q=80 3153w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3306&q=80 3306w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3453&q=80 3453w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3753&q=80 3753w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3906&q=80 3906w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4053&q=80 4053w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4353&q=80 4353w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4506&q=80 4506w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4653&q=80 4653w, https://images.unsplash.com/photo-1519643381401-22c77e60520e?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4867&q=80 4867w" width="640" /></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><b><span style="font-size: 14pt;">Where you eat</span></b><span style="font-size: 14pt;"> – instead of going into the nitty-gritty details of what to eat, I chose “where” as a more effective change in eating behavior. Swapping a brown-bag lunch for an eat-out or order-in lunch once a week saves hundreds of dollars per year and thousands of empty calories. Cooking dinner family dinner at home leads to greater intake of fruits and vegetable higher intake of folate, iron, calcium, vitamins A & C and fiber. Plus, you get loads of psychological benefits as well as physical benefits. Even planning one extra “at-home” meal improves physical, mental and emotional health. <o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span><img alt="everything has Beauty wall graffiti" class="_2UpQX" height="497" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 564px) 500px, (min-aspect-ratio: 4220/3280) calc((calc(100vh - 175px)) * 1.28659), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=644&q=80 644w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=944&q=80 944w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1244&q=80 1244w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1288&q=80 1288w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1544&q=80 1544w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1844&q=80 1844w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=1888&q=80 1888w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2144&q=80 2144w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2444&q=80 2444w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2488&q=80 2488w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=2744&q=80 2744w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3044&q=80 3044w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3088&q=80 3088w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3344&q=80 3344w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3644&q=80 3644w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3688&q=80 3688w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=3944&q=80 3944w, https://images.unsplash.com/photo-1494236581341-7d38b2e7d824?ixid=MXwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHw%3D&ixlib=rb-1.2.1&auto=format&fit=crop&w=4220&q=80 4220w" width="640" /></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><b><span style="font-size: 14pt;">What you say</span></b><span style="font-size: 14pt;"> - clean up your vocabulary when it comes to speaking about yours and others bodies and speaking about food. Speaking positively about your body as well as your relationship with food isn’t just about improving your own body image and all of the subsequent health benefits that follow, but it models appropriate, positive health patterns for others around you. We don’t need to just watch what we say around our teenagers. Body image problems, chronic dieting and disordered eating is beginning at younger ages – creeping into younger elementary school-aged kids. So watch what you say. Health has a feel not a look, size or shape. Here is a great <a href="https://www.youtube.com/watch?v=H89QQfXtc-k">video to teach this to the whole family.</a><o:p></o:p></span></p><p class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in;"><span style="font-size: 14pt;"> </span></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-46001759014524083132020-10-15T21:04:00.003-07:002020-10-15T21:04:33.003-07:00Healthy Fall Craves<p> <span style="font-family: Calibri, sans-serif; font-size: 14pt;">Fall means a new set of seasonal cravings – and there are plenty of nutritional benefits found in our favorite fall flavors.</span><span style="font-family: Calibri, sans-serif; font-size: 14pt;"> </span><span style="font-family: Calibri, sans-serif; font-size: 14pt;"> </span></p><style class="WebKit-mso-list-quirks-style">
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</style><p class="MsoNormal" style="font-size: medium;"><span style="font-size: 14pt;"> </span></p><img height="267" src="https://www.publicdomainpictures.net/pictures/30000/velka/apples-in-two-baskets.jpg" style="-webkit-user-select: none; cursor: zoom-out; display: block; margin: auto;" width="400" /><p class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 14pt;">Apples </span></b><span style="font-size: 14pt;">– from reducing risk of cancers, diabetes, digestive problems, cholesterol levels, and cardiovascular disease, an apple a day really may be a health habit that appeals to us this time of year. Apples contain pectin – a soluble fiber that helps reduce cholesterol levels and lowers your risk of many diseases. They also contain quercitin – a flavanol that has anti-inflammatory and immune function benefits. <o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;"><img height="249" src="https://www.publicdomainpictures.net/pictures/240000/velka/anise-and-cinnamon.jpg" style="-webkit-user-select: none; cursor: zoom-in; display: block; margin: auto; text-indent: 0px;" width="400" /></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 14pt;">Cinnamon/spices</span></b><span style="font-size: 14pt;"> – as with most spices, cinnamon and it’s culinary companions are known for their anti-inflammatory properties. But it also helps lower blood sugar levels and improve digestion. <o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;"><img height="267" src="https://www.publicdomainpictures.net/pictures/370000/velka/pumpkins-in-leaves-top-view.jpg" style="-webkit-user-select: none; cursor: zoom-in; display: block; margin: auto; text-indent: 0px;" width="400" /></p><p class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 14pt;">Pumpkin</span></b><span style="font-size: 14pt;"> – Aside from the fabulous but somewhat obvious source of vitamin A, pumpkin also provides a decent amount of vitamin C and potassium. Plus, the high fiber to calorie ratio means it keeps us fuller and healthier. <o:p></o:p></span></p><p class="MsoNormal" style="font-size: medium;"><span style="font-size: 14pt;"> </span></p><p class="MsoNormal" style="font-size: medium;"><span style="font-size: 14pt;">Traditions are often the biggest triggers for our seasonal food cravings and the big one this time of year is Halloween. Here are a few tips for keeping the candy crave under control without cutting it out completely and feeling deprived. <o:p></o:p></span></p><p class="MsoNormal" style="font-size: medium;"><br /></p><img height="308" src="https://www.publicdomainpictures.net/pictures/180000/velka/candy-corn.jpg" style="-webkit-user-select: none; cursor: zoom-in; display: block; margin: auto;" width="400" /><p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14pt;">Don’t buy to early. Bags of Halloween candy can call to us fairly loudly from the pantry. <o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14pt;">If you buy early, store in the freezer.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14pt;">Save your favorites and donate the rest.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14pt;">Keep your stash in the freezer or out of sight in a pantry or cupboard so that it requires some deliberate choice to enjoy it – preferably in 100 calorie or less portions. <o:p></o:p></span></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-68159223127955821502020-08-26T18:40:00.003-07:002020-08-27T10:26:06.773-07:00National Family Meals Month<div style="text-align: left;"> <span face="" style="background-color: white;">If there was one message I could give that would benefit everyone, it would be to eat together as a family. Regular family meals are linked to higher grades and self-esteem. </span><span face="" style="background-color: white;">Adolescents who have regular family meals are less likely to show symptoms of violence, depression and suicide, less likely to use or abuse drugs or run away, and less likely to engage in risky behaviors. Plus, you get the benefits of less obesity, better health and money savings as you commit to cooking family meals. </span></div><div style="text-align: left;"><span face="" style="background-color: white;"><br /></span><span face="" style="background-color: white;">September is National Family Meals Month and one way to help affordably stretch your dishes and your food dollars to feed your family is cooking with powerful pairings such as pork and pulses. Pulses include legumes, dry peas, beans, lentils and chickpeas. They are full of fiber, protein, iron and so much more and when you pair it with the lean, tender, protein-rich source found in pork – it becomes a m<br /></span><span face="" style="background-color: white;">atch made in culinary heaven. <br /></span><span face="" style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><o:p> </o:p></span><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-YDmxtIwaarg/X0fsa9sopaI/AAAAAAAACMI/kV5r7VK-7e0oJJc_VJLEvE_6rV3fX_VBQCLcBGAsYHQ/s640/IMG_3629.jpeg" width="640" /><br /><span face="" style="background-color: white;">I have found a great spin on a favorite recipe that brings pork and pulse together for a delicious family meal in pulled pork and beans sandwich. Never underestimate the value of cooking for and especially with your kids. Reading, math, science and key life-skills are just a few of the take away lessons you can add to that list of family meal benefits. Strengthening every member of the family has never been more important - and the dinner table is a great place to start. </span><span face="" style="background-color: white;"><br /></span><span face="" style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><o:p>Recipe source: </o:p></span></div><p class="MsoNormal" style="font-family: calibri, sans-serif; margin: 0in; text-align: left;"><span style="color: #954f72;"><a href="https://pulses.org/us/recipe/pulled-pork-and-beans-sandwich-with-zippy-pineapple-slaw/" style="color: #954f72;">https://pulses.org/us/recipe/pulled-pork-and-beans-sandwich-with-zippy-pineapple-slaw/</a></span><span face="" style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><o:p></o:p></span></p><h4 style="text-align: left;"><b><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-l3CbBJ6dOgk/X0fsazhLPCI/AAAAAAAACME/8yhcTEiwuAQP2VF_yDKGycQGLfViYajzACLcBGAsYHQ/s2048/IMG_3626.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://1.bp.blogspot.com/-l3CbBJ6dOgk/X0fsazhLPCI/AAAAAAAACME/8yhcTEiwuAQP2VF_yDKGycQGLfViYajzACLcBGAsYHQ/s640/IMG_3626.jpg" /></a></div></b><b><br /><span><br /></span></b></h4><h4 style="text-align: left;"><b><span>Pulled Pork and Beans Sandwich </span></b></h4><div style="text-align: left;"><i>Makes 6 servings<br /></i><u><span color="" face="">Ingredients<br /></span></u><span class="wprm-recipe-ingredient-amount"><span> <br /></span></span><span class="wprm-recipe-ingredient-amount"><span>2</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>pounds</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>pork</span></span>, <span class="wprm-recipe-ingredient-notes"><span>shoulder or butt, sliced into 1-inch slabs<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>onion</span></span><span>, scrubbed with vegetable brush under running water and </span><span class="wprm-recipe-ingredient-notes"><span>sliced thinly<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>3</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> cloves </span></span><span class="wprm-recipe-ingredient-name"><span>garlic</span></span>, <span class="wprm-recipe-ingredient-notes"><span>crushed<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1 ¼ cups apple</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>cider vinegar<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>½ cup</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>barbecue sauce<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>½ cup </span></span><span class="wprm-recipe-ingredient-name"><span>brown sugar<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1 </span></span><span class="wprm-recipe-ingredient-unit"><span>tablespoon</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>salt<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>teaspoon smoked paprika<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>teaspoon ground </span></span><span class="wprm-recipe-ingredient-name"><span>cumin<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>2</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>tablespoons</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>hot sauce<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>2</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>tablespoons</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>tomato paste<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>1</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-unit"><span>can</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> (15 ounces) </span></span><span class="wprm-recipe-ingredient-name"><span>kidney beans</span></span>, <span class="wprm-recipe-ingredient-notes"><span>rinsed and drained<br /></span></span><span class="wprm-recipe-ingredient-amount"><span>6</span></span><span class="wprm-recipe-ingredient-unit-custom-wrap"><span> </span></span><span class="wprm-recipe-ingredient-name"><span>buns</span></span>, <span class="wprm-recipe-ingredient-notes"><span>brioche or sweet Hawaiian (Hamburger size)<br /></span></span><span class="wprm-recipe-ingredient-notes"><span> <br /></span></span><span class="wprm-recipe-ingredient-notes"><u><span>Directions<br /></span></u></span><span class="wprm-recipe-ingredient-notes"><span>Preheat oven to 325 F.<br /></span></span><span class="wprm-recipe-ingredient-notes"><span>Place pork pieces in a layer in a deep saucepan. Wash hands after handling raw pork. Add onions, garlic, vinegar, barbecue sauce, brown sugar, salt, paprika, cumin, hot sauce and tomato paste to pot. Bring to a simmer over medium heat and cook 2 -3 minutes. Remove pot from stove and cover pot with aluminum foil and a tight-fitting lid. Place pork in preheated oven and cook slowly for 2 hours, or until internal temperature measures 145 F when measured by food thermometer. <br /></span></span><span class="wprm-recipe-ingredient-notes"><span>Remove cooked pork from pot and place on clean cutting board. Cool. Using two forks, shred meat; add back to sauce. Stir in kidney beans. Reheat when ready to serve.<br /></span></span><span class="wprm-recipe-ingredient-notes"><span>To assemble sandwiches, lightly toast buns. Divide pork filling evenly between buns. </span></span></div><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p><p class="MsoNoSpacing" style="font-family: calibri, sans-serif; font-size: 11pt; margin: 0in;"><o:p></o:p></p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-55814411804857244212019-11-18T14:27:00.002-08:002019-11-18T14:27:28.215-08:00Holiday Eating: Give Up the Guilt <div class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Calibri, sans-serif; font-size: medium; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0in 0in 0.0001pt; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-size: 12.5pt;">During the holidays, we eat some of not only the most delicious, but most nourishing foods of the year.<span> </span>Loads of veggie side dishes, high-quality, lean protein from turkey, all sorts of vitamin A are in your pumpkin and sweet potatoes and even the desserts have fruit.<span> </span>From a nutritional standpoint, Thanksgiving dinner is one of the most nutrient-packed meals of the year.<span> </span>And yet, the majority of American’s start the holiday season out with eating-based guilt.<span> </span>Unfortunately, I think the hype around holiday over-eating is damaging in a couple of ways:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.5pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 12.5pt;">It almost becomes a self-fulfilling prophecy.<span> </span>Like Frasier trying to ride a bike, but due to his focusing on not hitting the mailbox, he was drawn to crash into it every time, our obsession with talking about how unhealthy and binge-filled the holidays are, simply reinforces that damaging behavior.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 12.5pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 12.5pt;">All the negative hype around holiday eating increases our stress levels by introducing more fear around food, increasing our body dissatisfaction and raising our cortisol levels which can lead to all sorts of health problems from headaches to digestive issues to weight gain.<span> </span><o:p></o:p></span></div>
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<span style="font-size: 12.5pt;">The more negative media about holiday eating hasn’t seemed to improve our overall health, so why not try something radically different? Combat the guilt, shame and resulting health problems with an intentionally positive spin on your holiday eating this year.<span> </span><o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-caps: normal; line-height: normal;"><b><i> </i></b></span></span></span><!--[endif]--><span style="font-size: 12.5pt;"><b><i>Speak only positively about holiday meals.</i></b><span><b><i> </i></b> </span>Celebrate the variety, the flavors, the traditions and how the food not only nourishes you physically, but culturally as well.<span> </span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 12.5pt;"><i><b>Eat joyfully.</b></i><span><i><b> </b></i> </span>Enjoy that food.<span> </span>Food is not good or bad – it does not have moral power over you to turn you into a good or bad person.<span> </span>Physiologically, digestion works best when stress is low, and appetite, anticipation and enjoyment of eating are high.<span> </span>And since the majority of serotonin – the hormone that mediates mood and well-being – is produced in the gut, a happy digestion means an over-all happier you.<span> </span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 12.5pt;"><b><i>Pay attention to your body.</i></b><span> </span>Listen to and respect your body’s hunger and fullness cues.<span> </span>Don’t spoil the party by inducing that painfully full, food coma.<span> </span>Good food can and will happen again – it’s not now or never, all or nothing.<span> </span>Savor favorite foods and decadent desserts, but don’t do so to the extreme of discomfort or pain. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 12.5pt;"><b><i>Invite happy hormones to the party.</i></b><span> </span>Want to endear yourself to your host and produce some mood-bosting endorphins at the same time?<span> </span>Help clean up or play with the kids.<span> </span>Exercise is a fabulous way to produce those endorphins, but not the only way.<span> </span>Altruistic behavior such as giving or helping others also produces that happy hormone. <span> </span>And the more endorphins and serotonin, the less likely you are to have constantly high, damaging levels of cortisol circulating in your system.<span> </span><o:p></o:p></span></div>
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<b><span style="font-size: large;"><i>This year, instead of focusing on stressful restriction, guilt and shame, make "happy holidays" more than a glib response, make it a verbally, intentional goal and see how your health responds. </i></span></b><span style="font-size: small;"><o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-81000725344771694652019-09-23T10:33:00.003-07:002019-09-23T10:34:13.822-07:00Family Meal Month<div class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Calibri, sans-serif; font-size: medium; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0in 0in 0.0001pt; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
September is Family Meal Month and you may be rolling your eyes thinking, “I don’t have time for that.” Well here are some benefits to family dinner that just might change your mind. <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black;">Adolescents who ate family meals five to seven times a week were twice as</span><a href="http://www.casacolumbia.org/download/file/fid/963"><span style="color: black; text-decoration: none;">likely to get A’s</span></a><span style="color: black;">in school as those who ate dinner with their families fewer than two times a week.</span><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black;">Regular mealtime is an even more powerful predictor of </span><a href="http://dx.doi.org/10.1111/j.1741-3737.2001.00295.x"><span style="color: black; text-decoration: none;">high achievement scores</span></a><span style="color: black;">than time spent in school, doing homework, playing sports or doing art.</span><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black;">Young adults who ate regular family meals </span><a href="http://dx.doi.org/10.1016/j.jada.2007.06.012"><span style="color: black; text-decoration: none;">as teens</span></a><span style="color: black;">are less likely to be obese and more likely to eat healthily once they live on their own.</span><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black;">For young children, dinnertime conversation boosts vocabulary even more than being read aloud to.</span><o:p></o:p></div>
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<!--[if !supportLists]--><span style="color: #1a1a1a; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #1a1a1a;">Add to that lower rates of disordered eating, improved health and nutrition, higher self-esteem and less depression, and better relationships with parents and you no longer have any reason not to make family dinner a priority. <o:p></o:p></span></div>
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<span style="color: #1a1a1a;">Family dinner doesn’t have to be food-network-worthy. It doesn’t have to be fancy or gourmet, just start by making it happen. Even if it means sitting down at the table to eat the PB&Js together – that is a great start. <o:p></o:p></span></div>
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<span style="color: #1a1a1a;">September is not only family dinner month, but also national cholesterol education month. So consider a recipe that fits both bills by swapping some of your saturated fats with polyunsaturated oils. Plant oils like corn oil are full of cholesterol-blocking plant sterols and can play a role in making family dinner doable and healthful as well. Marinades are a great way to involve the kids in some simple dinner prep that keeps a flavorful meal simple and delicious. <o:p></o:p></span></div>
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<a href="https://www.mazola.com/recipe/Roasted_Garlic_and_Herb_Marinated_Chicken_Thighs_and_Summer_Squash">Roasted Garlic and Herb Marinated Chicken and Summer Squash</a></div>
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Involving your kids in menu planning can help make family dinner less of a battle ground. And as age-appropriate, I strongly suggest involving them in the cooking/preparation process as well. We think a lot about academic and financial preparation for college and adult-life for our kids, but don’t overlook the most important life-skill – feeding themselves. One of the best ways to help your child overcome pickiness at mealtime is to get them cooking in the kitchen. <o:p></o:p></div>
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Will it take time? Yes. Will it take effort and some planning? Yes. Will it be perfect? No. But it will be one of the most important traditions you teach your children. <o:p></o:p></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-39715725993902850022019-09-04T07:53:00.004-07:002019-09-04T13:39:15.442-07:00Simplify School Lunch<div class="separator" style="clear: both; text-align: center;">
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<img alt="macro photography of school bus" class="_2zEKz" height="441" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 521px) 500px, (min-aspect-ratio: 5685/3927) calc((calc(100vh - 175px)) * 1.44767), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1527548052773-0cb9eeec5176?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1527548052773-0cb9eeec5176?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=724&q=80 724w, https://images.unsplash.com/photo-1527548052773-0cb9eeec5176?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1024&q=80 1024w, https://images.unsplash.com/photo-1527548052773-0cb9eeec5176?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1324&q=80 1324w, https://images.unsplash.com/photo-1527548052773-0cb9eeec5176?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1448&q=80 1448w, 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<span style="font-size: 13pt;">Approximately 45% of school lunch gets thrown away, and that isn’t limited to cafeteria fare either. If you’ve spent any time at all in a school cafeteria, you know just how frustrating it is to see so many good, untouched, and often still wrapped up foods get tossed automatically in the trash. Combine that fact with all the picture-perfect school lunch ideas all over social media and that is the perfect storm for parent frustration. Stop over thinking, simplify and get your child involved in the process of selecting and preparing their lunch so that less goes in the trash and more fuels your child. <o:p></o:p></span></div>
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<b><span style="font-size: 13pt;">Consider the classics:<o:p></o:p></span></b></div>
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<span style="font-size: 13pt;"><br /></span>
<span style="font-size: 13pt;">A traditional sandwich plus some fruit and veggies can fit the bill without too much stress.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">This way you get some carbohydrate, protein and produce all in one meal.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">Sandwich meat such as roast beef is a convenient and good source of protein that works well in an allergen-free cafeteria.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">Not only do you get the protein kids need for growth, but you get the most absorbable form of iron – heme iron – to help with energy and cognition.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">Plus, vitamin B12 which is predominantly found in animal products has been shown to enhance brain development and cognitive function.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">So, as this school year starts, consider beefing up that lunch box.</span></div>
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<b><span style="font-size: 13pt;">Tailor to their tastes: <o:p></o:p></span></b></div>
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<span style="font-size: 13pt;">Not everyone is a sandwich lover. If your kiddo likes their foods separate, then deconstruct that sandwich and send them with diced meat, cheese, crackers and some fruits or veggies. Maybe they love popcorn – so send them with a bag – that fits the whole grain bill, add in some cheese or yogurt, and some dried fruit. Remember to keep it portion appropriate. <o:p></o:p></span></div>
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<b><span style="font-size: 13pt;">Plan for hydration:<o:p></o:p></span></b></div>
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<span style="font-size: 13pt;">Encouraging lots of water is essential for kiddos – especially when the weather is still warm. If you have a kiddo who refuses water or have a child who is participating in after-school sports, you might want to consider hydrating with something beyond water. Consider a portion-appropriate sports drink that provides potassium-based electrolytes, coconut water and no artificial ingredients. It can ensure good hydration on those days when long sports practices follow long school days. <o:p></o:p></span></div>
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<b><span style="font-size: 13pt;">Appropriate portions always:<o:p></o:p></span></b></div>
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<a href="https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="child and parent hands photography" border="0" class="_2zEKz" height="480" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 551px) 500px, (min-aspect-ratio: 4554/3416) calc((calc(100vh - 175px)) * 1.33314), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=667&q=80 667w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=967&q=80 967w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1267&q=80 1267w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1334&q=80 1334w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1567&q=80 1567w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1867&q=80 1867w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1934&q=80 1934w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2167&q=80 2167w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2467&q=80 2467w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2534&q=80 2534w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2767&q=80 2767w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3067&q=80 3067w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3134&q=80 3134w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3367&q=80 3367w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3667&q=80 3667w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3734&q=80 3734w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3967&q=80 3967w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4267&q=80 4267w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4334&q=80 4334w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w, https://images.unsplash.com/photo-1439920120577-eb3a83c16dd7?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4554&q=80 4554w" width="640" /></a></div>
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<span style="font-size: 13pt;">A handful is a great guide for portion sizes.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">Just remember to allow your kiddo to show you what their handful is so that you don’t end up overwhelming them with 4 times as many carrots.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">You might be a bit put off if someone packed your lunch with 2-3 cups of carrots – remember that their handful is their portion size.</span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;">Think open handful for larger, less compact items (crackers, carrots, grapes, chips) and a closed handful for smaller, denser items (dried fruit, nuts, candy).</span><span style="font-size: 13pt;"> </span></div>
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<span style="font-size: 13pt;">More than anything, keep the dialogue about what they are eating at school open and keep your school lunch plans flexible. Less stress around eating and food makes for a healthier life for everyone involved. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-56340599252737828112019-08-05T10:06:00.000-07:002019-08-05T10:06:03.753-07:00Beyond the water bottle: the hydrating power of produce<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">We hear a lot about staying well hydrated by drinking plenty of water. But did you know that about 1/5 of our daily water intake comes from solid food? Fruits and veggies are the main contributors of this food hydration and that is just another reason to bring on the produce.<o:p></o:p></span></div>
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<ul>
<li><span style="text-indent: -0.25in;"><span style="font-stretch: normal; line-height: normal;"><span style="font-family: "symbol"; font-size: small;"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt; text-indent: -0.25in;">Cucumbers are 96.7% water and top the charts when it comes to staying hydrated without drinking. </span></li>
<li><span style="text-indent: -0.25in;"><span style="font-stretch: normal; line-height: normal;"><span style="font-family: "symbol"; font-size: small;"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt; text-indent: -0.25in;">Iceberg lettuce, celery, radishes and tomatoes all have close to 95% water. So that summer salad doesn’t just add great vitamins, it helps keep your hydration up. </span></li>
<li><span style="text-indent: -0.25in;"><span style="font-stretch: normal; line-height: normal;"><span style="font-family: "symbol"; font-size: small;"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt; text-indent: -0.25in;">Green peppers, cauliflower, watermelon, spinach, strawberries, broccoli, baby carrots and grapefruit all contain more than 90% water. So pretty much any fruit or veggie you choose adds to your water intake. </span></li>
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<h3>
<span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">Here are 4 tips to help incorporate that hydrating produce throughout your day:</span></h3>
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<!--[if !supportLists]--><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">Half your plate</span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">. Make half of your plate plants – even if you have no plate. Making the habit that every time you eat, a plant goes in your mouth not only keeps your fiber, vitamins and minerals high, but keep your hydration up. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">Start at breakfast</span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">. Starting early in the day makes it easier to maintain the fruit and veggie momentum. Whether you’re putting avocado on your toast (avocados are 70% water), mixing in more veggies or salsa in your eggs, or simply grabbing a banana (75% water) to go with that granola bar, start adding more produce in at breakfast to help keep your plant intake on track. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">Keep veggies handy and visible</span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">. Best intentions sometimes go south in the produce drawer, or bottom of the fridge when it comes to eating more fruits and veggies. If you plan in 15 minutes of produce prep when you get home from the store, you can get that pineapple washed, cut and divided into containers to grab for a delicious snack any time. Even simply putting together some handy bags, or reusable containers of a few veggies that you can grab for your lunch or have handy to toss together that night’s stir fry or side salad mean that the hydration power of that produce improves your health instead of liquifying in the bottom of the fridge a week later. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">Shop farmer’s markets, shop local and in season</span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;">. That along is more motivating to enjoy hydrating produce than simply buying a hard tomato that tastes like cardboard. <o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.5pt;"><b><i>So, for those of you that struggle with drinking water, consider upping your hydration and your nutrition with more produce on your plate. </i></b><o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-37049538733394336462019-07-09T13:38:00.002-07:002019-07-09T13:38:50.544-07:00Keep Cool With Less Sugar This Summer<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Nq4idnPZyB4/XST7DZ-X4vI/AAAAAAAACJA/rv6Y5he8BoAbnmugwt8KS1PWoAcXwxf-ACLcBGAs/s1600/IMG_5932%2B2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="651" data-original-width="1600" height="259" src="https://1.bp.blogspot.com/-Nq4idnPZyB4/XST7DZ-X4vI/AAAAAAAACJA/rv6Y5he8BoAbnmugwt8KS1PWoAcXwxf-ACLcBGAs/s640/IMG_5932%2B2.jpeg" width="640" /></a></div>
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<b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">Keep good water habits in place</span></b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">. Whether it is downing a certain number of water bottles during the day or keeping a pitcher in the fridge with some water and citrus slices, do what it takes to keep your hydration habits in place with lots of water. That way there is less room for other sweetened beverages. <o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">Be picky & cheap. </span></b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">All sorts of beverages from slushies to frozen lemonades to sodas may sound very tempting, but the reality is that there is plenty of mediocrity out there – especially in the drinkable sugar category. It can also be a real drain on your wallet as well. So be very particular in the what and when of summer drink purchases and let your frugal side shine through a bit. Saving money can also save you from added sugar. </span></div>
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<a href="https://1.bp.blogspot.com/-oX4Evbktj1s/XST61EuibKI/AAAAAAAACI4/eZlo47HGt44iyJTT3Z9nXsCW441HSuePwCEwYBhgL/s1600/IMG_5933.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="931" data-original-width="1330" height="448" src="https://1.bp.blogspot.com/-oX4Evbktj1s/XST61EuibKI/AAAAAAAACI4/eZlo47HGt44iyJTT3Z9nXsCW441HSuePwCEwYBhgL/s640/IMG_5933.jpeg" width="640" /></a></div>
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<b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">Stick it. </span></b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">If popsicles, creamsicles or other frozen treats are constantly calling your name during the heat of summer, take a few minutes and freeze your own. You can freeze your favorite smoothie recipe in individual popsicles, or you can stab your own fruit with a stick and freeze it. Have a few leftovers from a fruit plate? Skewer them up and toss them in the freezer. Then you can eat them as a popsicle or put it in a glass of ice or sparkling water as healthy ice cubes. My favorite is choco-piña – a frozen spear of pineapple that is dipped in a thin layer of chocolate* and frozen. Bananas work really well frozen and dipped. Best summer dessert ever.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman", serif; font-size: 14pt;">* I add a little bit of coconut oil to the melted chocolate for a better frozen texture.</span></div>
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<b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">Stock your freezer with sale produce. </span></b><span style="font-family: "Times New Roman", serif; font-size: 14pt;">Nothing quite says relaxing-spa-day quite like frozen grapes but consider stocking up on other seasonal produce and tossing it in the freezer. Blueberries make great, bite-sized frozen treats and have a great frozen texture. The key is to tailor your smoothies, frozen fruits, and flavored water to the tastes of you and your family. Then they’ll be a lot more likely to be on board to head home for a choco-piña instead of hitting the drive-thru on a hot summer day. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-6345898620132760232019-04-30T09:30:00.003-07:002019-04-30T09:30:50.807-07:00Cook, Cover, Chill or Chuck: Food Safety Outdoors<div class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in 0in 0.0001pt;">
As the temperature increases, so does our tendency to eat outdoors. Not surprisingly, the prevalence of food borne illness also increases this time of year. The good news is that healthy picnicking is completely within your control, and some of the most healthful foods are also the safest. So here are a few tips to safely and happily eat outdoors. <o:p></o:p></div>
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<b>Cook with care.</b> When it comes to grilling, or barbequing, make sure you keep raw and cooked foods separate. Separate areas, trays, tools and even coolers are the safest way to prevent cross contamination. Then make sure you cook food sufficiently. Take a thermometer with you. If you don’t want to try and remember different numbers for different foods, stick with this one to be safe: 165. If you don’t have a thermometer – make sure juices from meat run clear. <o:p></o:p></div>
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<b>Cover food outdoors.</b> We sometimes overlook this food safety tip, but there are a lot more pathogens outdoors – blowing dirt and dust around a campsite, bugs or other pests that land on or get into the food. So, keep the food covered when possible to reduce the amount of bacteria and pathogens that can be introduced to your food and then ingested. <o:p></o:p></div>
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<b>Chill. </b> Make sure that cold foods stay cold – keep a cooler, with ice to transport cold or raw foods and then to chill it afterwards. You will want to keep food out for no longer than 2 hours, so set a time on your phone if you need to, but get that food put away and chilling, so that it doesn’t stay in the danger zone of 40-140 degrees Fahrenheit for longer than a total of 4 hours. You can keep hot food hot by using a separate “cooler” and wrapping hot bricks or stones in a kitchen towel. <o:p></o:p></div>
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<b>Chuck it.</b> When in doubt, throw it out. It is always better to throw out suspicious food than to be throwing it up later. So, if you can’t get your chicken kebabs cooked all the way through, or you can’t cool that potato salad down quickly, chuck it. Better yet, plan a menu with items that don’t run a high risk of food borne illness and then you don’t have to worry about getting ill or wasting it. <o:p></o:p></div>
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Fruits, veggies and oil-and-vinegar based dressings are safer foods to eat outdoors and don’t run the risk that protein-rich, meats, dairy and creamy dressings do. Plus, we don’t get enough fruits and veggies in our daily diets, so this is a great opportunity to play it safe and healthier as well. <o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-vD56CqBtodM/XMh3-UBq1_I/AAAAAAAACIY/BFTFD3ekdy0xKQVsjggKwo0cGMMbmizQACLcBGAs/s1600/IMG_5071.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://2.bp.blogspot.com/-vD56CqBtodM/XMh3-UBq1_I/AAAAAAAACIY/BFTFD3ekdy0xKQVsjggKwo0cGMMbmizQACLcBGAs/s640/IMG_5071.jpeg" width="480" /></a></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">Gazpacho-on-the-go</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Serves 4</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Mix together:</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">2 Tbsp red wine vinegar</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">2 Tbsp olive oil</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">2 tsp. sugar (optional)</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 tsp. dill</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">2 cloves garlic, minced</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">¼ tsp. hot pepper sauce</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">4 cups vegetable juice</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 cup halved cherry tomatoes</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">½ cup chopped cucumber</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">¼ cup chopped red or sweet onion</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">½ cup chopped bell pepper</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 ripe avocado peeled and diced</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">¼ chopped cilantro (optional)</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Salt and pepper to taste</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Chill or serve at room-temperature.</span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com2tag:blogger.com,1999:blog-1479352712578055791.post-88655823760253805722019-04-04T10:48:00.002-07:002019-04-04T10:48:51.227-07:00Road Trip: Skip the Garbage-Gut<div class="separator" style="clear: both; text-align: center;">
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<img alt="country map on brown wooden surface" class="_2zEKz" height="425" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 509px) 500px, (min-aspect-ratio: 4608/3072) calc((calc(100vh - 175px)) * 1.5), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=750&q=80 750w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1050&q=80 1050w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1350&q=80 1350w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1500&q=80 1500w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1650&q=80 1650w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1950&q=80 1950w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2100&q=80 2100w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2250&q=80 2250w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2550&q=80 2550w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2700&q=80 2700w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2850&q=80 2850w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3150&q=80 3150w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3300&q=80 3300w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3450&q=80 3450w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3750&q=80 3750w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3900&q=80 3900w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4050&q=80 4050w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4350&q=80 4350w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4500&q=80 4500w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w, https://images.unsplash.com/photo-1451988336904-b1a6e8846746?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4608&q=80 4608w" width="640" /><span style="font-size: 14pt;">Spring marks the beginning of road-trip season and whether you are day tripping nearby, or crossing state lines, staying healthy makes a world of difference in how much you will enjoy your trip.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Eating out and hitting drive-thrus can get really old, real fast leaving you with a feeling of “garbage gut” after being in a car all day.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Here are some tips to ensure a healthy trip:</span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Eat out no more than once per day. Generally, dinner is a good chance to stop somewhere for a meal in a restaurant but eating breakfast and lunch “from scratch” saves money, time and can provide better nutrition. Consider grabbing toast and some fruit at your hotel before you hit the road, then plan to picnic for lunch - which by the way makes for much more scenic and memorable meals.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.1pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Plan for your “car meals”. The key things to include will be produce, whole grains (3 grams of fiber per serving or more) and protein. The first two are a bit easier to store, but good protein sources that don’t require refrigeration gets a bit trickier. You may not always have the ability to maintain a chilled cooler, so consider bringing along some shelf stable protein. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Snack smart. Instead of packing the car with bags of chips, consider nuts, jerky, or even popped wheat berries. Dry cereal and dried fruit make great road trip snacks that don’t leave you feeling “blah” after hours sitting in the car. Involve the whole family in planning their favorite snacks and let them customize their own cereal, fruit or seed snack bags increases the likelihood they’ll be more content, car snackers. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14pt;">Stay well hydrated. Pack plenty of water and remind yourself to drink even if you’re not staying thirsty. We tend to mistake thirst for hunger – and even more so when we are bored and cooped up in the car. So, drink before you snack and keep the snacks proportioned in small, reasonable amounts to avoid mindless munching and garbage-gut. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-63944992023307712292019-03-14T12:56:00.000-07:002019-03-15T07:13:35.712-07:00Going Green <div class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Calibri, sans-serif; font-size: medium; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0in 0in 0.0001pt; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="color: black; font-family: Helvetica; font-size: 14pt;">When it comes to nutrition, there are 2 categories of “going green”.<o:p></o:p></span></div>
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<a href="https://2.bp.blogspot.com/-IEQfhrdhW7A/XIqxapIVK8I/AAAAAAAACHg/o6-GpZ_BeJIGobOc-Q4nBxEH85Ydoa_kQCLcBGAs/s1600/photo-1527020431145-77f7c047e7a1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://2.bp.blogspot.com/-IEQfhrdhW7A/XIqxapIVK8I/AAAAAAAACHg/o6-GpZ_BeJIGobOc-Q4nBxEH85Ydoa_kQCLcBGAs/s400/photo-1527020431145-77f7c047e7a1.jpg" width="266" /></a></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Helvetica; font-size: 14.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Literally, eating green veggies from the leafy variety to broccoli and brussel sprouts: when it comes to nutrient density, leafy greens set a pretty high standard with loads of vitamins A, C and K, potassium and fiber in only 5 to 40 calorie servings. Cruciferous vegetables such as kale, collards and cabbages, broccoli and brussel sprouts contain all sorts of phytochemicals that help reduce the risk of certain cancers and other diseases.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-iOYLmpm4VsY/XIqxa0Y_wkI/AAAAAAAACHk/BTnlKVpLqhASGUV8u4Mst-YCgvHvtqIZQCLcBGAs/s1600/photo-1534294228306-bd54eb9a7ba8.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://3.bp.blogspot.com/-iOYLmpm4VsY/XIqxa0Y_wkI/AAAAAAAACHk/BTnlKVpLqhASGUV8u4Mst-YCgvHvtqIZQCLcBGAs/s400/photo-1534294228306-bd54eb9a7ba8.jpeg" width="400" /></a></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="color: black; font-family: Helvetica; font-size: 14pt;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Helvetica; font-size: 14.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Going green when it comes to eating is very relevant in the environmental sense. Try these simple tips: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Cook more. Preparing and eating food at home reduces wasted energy and resources. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Add in a vegetarian day or meal into your routine. More plants in our diets means a healthier body and planet.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">A large proportion of food waste occurs in the home- moldy, liquid produce, stale, expired food. The answer? Meal planning and shopping your fridge, freezer and pantry before grocery shopping. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Reducing food waste eating out - order responsibly - ask for 1/2 or partial portions, share entrees. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">With convenience foods, skip the extra bits - straws, lids, and plastic cutlery that you don’t need - don’t take it. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Go reusable when possible - from water bottles to snack and lunch containers. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: Helvetica; font-size: 14pt;">Start now to plan a garden in a pot, on a window sill, a garden box or planting bed. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 14pt;">Green is the color of health – and what is healthy for our bodies can also be healthy for our environment.</span></div>
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<o:p></o:p>Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-54208324740603753032019-02-05T08:36:00.001-08:002019-02-11T08:44:31.260-08:00Skip the Sweets: Non-sweet Valentines for you Sweetheart<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: calibri, sans-serif;">With more than 1.7 billion spent on candy for Valentine’s day, and an average $140 spent per person on Valentine’s day, there might be more creative ways to show your sweetheart you care than by fueling their sweet tooth. February, as we know, is heart health month and so I’ve found some fun food-related gift ideas that will show them you love them and that you want them to stay healthy for years to come. </span></div>
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<o:p> </o:p><img alt="shallow focus photography of steak on wooden tray" class="_2zEKz" height="640" sizes="(max-width: 767px) 100vw, 100vw" src="https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=376&q=80 376w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=676&q=80 676w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=752&q=80 752w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=976&q=80 976w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1276&q=80 1276w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1352&q=80 1352w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1576&q=80 1576w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1876&q=80 1876w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1952&q=80 1952w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2176&q=80 2176w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2476&q=80 2476w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2552&q=80 2552w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2776&q=80 2776w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w, https://images.unsplash.com/photo-1532597144951-3237ed98ab3a?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3001&q=80 3001w" width="480" /></div>
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Consider taking a cooking class together, or even just cooking a romantic dinner either together or to surprise your sweetheart. I’ve brought some traditional Valentine’s day entrée’s today that are simple, delicious and provide a bit of “wow” factor. <span class="MsoHyperlink" style="color: #0563c1; text-decoration: underline;"><a href="https://www.mazola.com/recipe/Tuscan_Steaks" style="color: #954f72;">Tuscan Steaks</a> </span>and <span class="MsoHyperlink" style="color: #0563c1; text-decoration: underline;"><a href="https://www.mazola.com/recipe/Mediterranean_Grilled_Shrimp" style="color: #954f72;">Mediterranean Grilled Shrimp</a> </span>make great stand alone entrees, or pair up nicely as a romantic surf-n-turf menu. I like using corn oil because it is full of cholesterol-blocking plant sterols. And in recipes that involve outdoor or indoor pan frying or grilling, the high smoke point makes it an idea choice for recipes such as these. So, consider either cooking for or alongside your sweetheart for Valentine’s day (and save yourself the stress of braving the crowds).<o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-r3bIywi2mbM/XFm6vCpHE8I/AAAAAAAACHE/e-JmshemMOQMd-vJXjAo0cIKmLQF8KCfACLcBGAs/s1600/Screen%2BShot%2B2019-02-05%2Bat%2B9.31.28%2BAM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1256" height="305" src="https://2.bp.blogspot.com/-r3bIywi2mbM/XFm6vCpHE8I/AAAAAAAACHE/e-JmshemMOQMd-vJXjAo0cIKmLQF8KCfACLcBGAs/s320/Screen%2BShot%2B2019-02-05%2Bat%2B9.31.28%2BAM.png" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-3fA6qS6Ho5E/XFm6vtGQCmI/AAAAAAAACHI/c2kbglMtFNUfswJlFo_Bc6u13huOuQLIgCLcBGAs/s1600/Screen%2BShot%2B2019-02-05%2Bat%2B9.31.55%2BAM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1410" data-original-width="1600" height="281" src="https://4.bp.blogspot.com/-3fA6qS6Ho5E/XFm6vtGQCmI/AAAAAAAACHI/c2kbglMtFNUfswJlFo_Bc6u13huOuQLIgCLcBGAs/s320/Screen%2BShot%2B2019-02-05%2Bat%2B9.31.55%2BAM.png" width="320" /></a></div>
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Another gift idea for the food lover in your life is an edible flower fruit or veggie arrangement. Produce is naturally beautiful and so it is fairly simple to put one of these arrangements together. Youtube is rife with instructional videos on how to do this. It is as simple as using a flower-shaped cookie cutter to cut flower shapes from slices of melon and putting them on skewers, or using a paring knife to turn a carrot into a tulip with a few zig-zag cuts. And making it yourself doesn't just save you money, but earns you bonus points for effort with your sweetheart.</div>
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<a href="https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&w=1000&q=80" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="top view photo of green leafed plants in pots" border="0" class="_2zEKz" data-test="standard-photo-grid-multi-col-img" height="640" itemprop="thumbnailUrl" sizes="(min-width: 1335px) 416px, (min-width: 992px) calc(calc(100vw - 72px) / 3), (min-width: 768px) calc(calc(100vw - 48px) / 2), 100vw" src="https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&w=1000&q=80" srcset="https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=100&q=60 100w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=200&q=60 200w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=300&q=60 300w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=400&q=60 400w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=500&q=60 500w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=600&q=60 600w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=700&q=60 700w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=800&q=60 800w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=900&q=60 900w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=60 1000w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1100&q=60 1100w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1200&q=60 1200w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1296&q=60 1296w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1400&q=60 1400w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1600&q=60 1600w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1800&q=60 1800w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2000&q=60 2000w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2200&q=60 2200w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2400&q=60 2400w, https://images.unsplash.com/photo-1533792344354-ed5e8fc12494?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2592&q=60 2592w" style="background-color: #ce758b;" width="425" /></a></div>
Another option would be a gift that keeps on giving flavor as it grows. Fresh herbs aren’t just delicious and encourage more creativity in the kitchen, but they have lots of protective health benefits. Not only do they contain antioxidant vitamins such as A and C, but they contain polyphenols that can help protect against heart disease, Alzheimers, and cancer. They also have antimicrobial qualities to help protect against harmful bacteria. So consider a counter-top herb garden for your honey.<o:p></o:p></div>
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Thinking a bit more creatively outside the candy box will not just show your sweetheart how much you care about them, but create healthful habits and memories that will last much longer than any simple sugar will. <o:p></o:p></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-44193383227893450032019-01-28T08:21:00.001-08:002019-01-28T08:21:10.563-08:00Superb Super Bowl Spread Hacks<div class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in 0in 0.0001pt;">
Here’s a glimpse at what Americans consume on Super Bowl Sunday: <o:p></o:p></div>
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1.3 billion chicken wings<o:p></o:p></div>
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30 million slices of pizza<o:p></o:p></div>
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325 gallons of beer<o:p></o:p></div>
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Over 9,000 tons of chips<o:p></o:p></div>
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<o:p> </o:p><img alt="pepperoni pizza" class="_2zEKz" height="424" sizes="(max-width: 767px) 100vw, 100vw" src="https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=755&q=80 755w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1055&q=80 1055w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1355&q=80 1355w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1510&q=80 1510w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1655&q=80 1655w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1955&q=80 1955w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2110&q=80 2110w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2255&q=80 2255w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2555&q=80 2555w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2710&q=80 2710w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2855&q=80 2855w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3155&q=80 3155w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3310&q=80 3310w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3455&q=80 3455w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3755&q=80 3755w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3910&q=80 3910w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4055&q=80 4055w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4355&q=80 4355w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4510&q=80 4510w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4655&q=80 4655w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w, https://images.unsplash.com/photo-1534308983496-4fabb1a015ee?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4928&q=80 4928w" width="640" /></div>
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Noshing is a very big deal for most people on the day of and weekend leading up to the Super Bowl. Not only can that add up to a big calorie load, but a big work load for those hosting. So here are a few tips and things to try to simplify and improve the nutrition of your Super Bowl spread. <o:p></o:p></div>
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<o:p> </o:p><img alt="Japanese Green Beans" height="480" id="image" itemprop="image" src="https://www.publicdomainpictures.net/pictures/230000/velka/japanese-green-beans.jpg" width="640" /></div>
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I’m always preaching produce, but this time of year can make feeding fresh produce to the crowd at your home a bit pricey. Think about incorporating some canned produce into your appetizers, sides or other buffet items. There is a lot of nutrition to be found in canned foods and the convenience and affordability make these tasty options a great way to up the nutrition at your super bowl buffet. For example, try <a href="http://cansgetyoucooking.com/recipe/kitchen-sink-nachos/">Kitchen Sink Nachos</a>.<o:p></o:p></div>
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Next, crunchy snackable foods are a must for any game-day spread so consider offering a fun, tasty chip alternative and things can get more complicated when family and friends have all sorts of dietary needs and preferences. Snacks made from chickpeas are a healthful alternative to traditional munchies.<o:p></o:p></div>
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<o:p> </o:p><img alt="sandwich with lettuce and cheese served on chopping board" class="_2zEKz" height="426" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 509px) 500px, (min-aspect-ratio: 5472/3648) calc((calc(100vh - 175px)) * 1.5), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=750&q=80 750w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1050&q=80 1050w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1350&q=80 1350w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1500&q=80 1500w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1650&q=80 1650w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1950&q=80 1950w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2100&q=80 2100w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2250&q=80 2250w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2550&q=80 2550w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2700&q=80 2700w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2850&q=80 2850w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3150&q=80 3150w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3300&q=80 3300w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3450&q=80 3450w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3750&q=80 3750w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3900&q=80 3900w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4050&q=80 4050w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4350&q=80 4350w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4500&q=80 4500w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4650&q=80 4650w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4950&q=80 4950w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=5100&q=80 5100w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=5250&q=80 5250w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=5472&q=80 5472w, https://images.unsplash.com/photo-1521390188846-e2a3a97453a0?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=5472&q=80 5472w, 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Don’t forget the main dish. For easy prep time that allows everyone to customize to their own preferences, sandwiches and sliders are a great go-to, and a deli tray can cut down your work load significantly. So let’s revisit any prejudices on processed meats. Prepare yourself for the permission to enjoy them again! “Processed” simply means “prepared.” Like all meats prepared at home, processed meats are prepared at a plant – simply on a larger scale and truly all meats must be prepared before being eaten. Prepared, low-sodium deli meats like this beef provide a provide a convenient source of protein, vitamins and minerals. They also have highly bioavailable iron and zinc.<o:p></o:p></div>
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<o:p> </o:p><img alt="clear drinking glass filled with water" class="_2zEKz" height="423" sizes="(max-width: 767px) 100vw, (max-width: 532px) 500px, (max-height: 506px) 500px, (min-aspect-ratio: 4000/2647) calc((calc(100vh - 175px)) * 1.51114), calc(100vw - 32px)" src="https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1000&q=80" srcset="https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=756&q=80 756w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1056&q=80 1056w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1356&q=80 1356w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1512&q=80 1512w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1656&q=80 1656w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1956&q=80 1956w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2112&q=80 2112w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2256&q=80 2256w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2556&q=80 2556w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2712&q=80 2712w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=2856&q=80 2856w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3156&q=80 3156w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3312&q=80 3312w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3456&q=80 3456w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3756&q=80 3756w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=3912&q=80 3912w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w, https://images.unsplash.com/photo-1536053414697-007fa93e0a99?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=4000&q=80 4000w" width="640" /></div>
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It’s all about visual balance and moderation. Keep lots of water handy and visual. Make sure that those fruit and veggie dishes are visible and handy as that is most of the battle when it comes to food choice. Just a few convenient tweaks can help lighten your load and prevent post-game food coma. #sponsored<o:p></o:p></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-17712638021883565702019-01-14T17:51:00.000-08:002019-01-14T17:51:38.921-08:00Get to Know the New Nutrition Facts Label<div class="MsoNormal" style="font-family: Calibri, sans-serif; margin: 0in 0in 0.0001pt;">
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You may or may not have noticed a change creeping onto your supermarket shelves. During the past 2 years different looking nutrition labels have been showing up in your grocery store. It has been 20 years since the nutrition labels on food products has been redesigned, so this is a very welcome change. Most food producers have until January 1, 2020 to completely switch over to the new label, and smaller food producers have until January 1, 2021 to make the change. </div>
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What is new and why do we care? The changes better reflect current science and research regarding the American diet as well as current diet habits. For example, you’ll not see Vitamin C and Vitamin A listed, but instead you’ll see Potassium and Vitamin D. This is because research indicates that these nutrients are more commonly lacking in the American diet. <o:p></o:p></div>
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Things that will jump out at you will be serving size and calories. These are now in larger bolder fonts to make them easier to identify at a glance. Serving sizes will reflect in many cases portions typically consumed. For example, 20 oz. beverages will now be listed as one serving per container instead of two. <o:p></o:p></div>
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One of my favorite changes is the addition of added sugars along with a percent daily value. On the old label, total sugars didn’t tell the whole story. For example, a cereal such as raisin bran may strike you as a very sugary cereal if you saw only the 10 grams of total sugars. But with the new label, you’ll see that there are only 5 grams of added sugars. The rest of the sugars are naturally occurring in the raisins. The same goes for dairy foods that contain the naturally occurring sugar - lactase. <o:p></o:p></div>
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One quick tip for using %DV: 5 is low, 20 is high. Keeping that in mind, you can easily make a comparison or judgement call on a food by comparing the %DV of nutrients that are of particular interest. It makes choosing a lower sugar, higher fiber cereal easier, it makes choosing a lower sodium soup or canned product a bit simpler. <o:p></o:p></div>
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So while you're waiting in line at the checkout, take a minute to get acquainted with the new Nutrition Facts Label and put this simple but efffective tool to work for you.</div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-48322082956067485282018-11-07T06:35:00.002-08:002018-11-07T06:40:58.906-08:00Smarter Snacking<div class="MsoNormal" style="font-family: "Baskerville Old Face"; font-size: 18pt; margin: 0in 0in 0.0001pt;">
<span style="font-family: "cambria"; font-size: 14pt;">When a snack attack takes us by surprise, we rarely take the time an effort to search out a healthful, balanced option, so the first key to smart snacking is to plan ahead. Portability, produce, and low-prep time are just some of the things to keep in mind when choosing snacks for yourself and your family. Here are few other tips to consider that meet those three criteria.<o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/-eku96yOIipo/W9HkjEcCBHI/AAAAAAAALvA/z60XxdBBvQIekuJpHsa8IowGeY7nTbR0wCK4BGAYYCw/s1600/photo-1526657782461-9fe13402a841.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://2.bp.blogspot.com/-eku96yOIipo/W9HkjEcCBHI/AAAAAAAALvA/z60XxdBBvQIekuJpHsa8IowGeY7nTbR0wCK4BGAYYCw/s400/photo-1526657782461-9fe13402a841.jpg" width="270" /></a></div>
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<b style="font-family: "baskerville old face"; font-size: 18pt;"><span style="font-family: "cambria"; font-size: 14pt;">Location, location, location. </span></b><span style="font-family: "cambria"; font-size: 14pt;"><span style="font-family: inherit;">Think through your day and decide where to stock some handy snacks to help you avoid the same path to the drive-thru or vending machine. Some dried fruit, nuts, jerky or dry cereal in your desk at work, in your car’s glove box, or in a pocket of your backpack should contain at least a few non perishable snack items. </span><span style="font-family: "baskerville old face"; font-size: medium;"><o:p></o:p></span></span></div>
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<a href="http://2.bp.blogspot.com/-87jeBu5M6_w/W9HkdERazmI/AAAAAAAALu4/_8rH-GFnJ0URWigpYc-mvrJDydYcPYeZwCK4BGAYYCw/s1600/photo-1536746393907-551c8b89efaa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://2.bp.blogspot.com/-87jeBu5M6_w/W9HkdERazmI/AAAAAAAALu4/_8rH-GFnJ0URWigpYc-mvrJDydYcPYeZwCK4BGAYYCw/s400/photo-1536746393907-551c8b89efaa.jpg" width="400" /></a></div>
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<b style="font-family: "Baskerville Old Face"; font-size: 18pt;"><span style="font-family: "cambria"; font-size: 14pt;">Know your audience.</span></b><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: inherit;"><span style="font-family: "cambria"; font-size: 14pt;">Whether you have grade schoolers or teenagers bursting through the door around 3:00, chances are they will be famished. And while cheese sticks, almonds and grapes sound like a picture perfect snack, your kids may have other ideas. And regardless of how ideal the nutrition content of a snack may be, if it doesn’t go in their mouth, it is a moot point. So look at the foods they currently eat, choose, or buy for themselves and find ways to up the nutrition. </span><span style="font-family: "cambria"; font-size: 14pt;"> One example is Cup Noodle – a common teen snack go-to now has a new veggie version with a full serving of veggies per container/serving. They recently reformulated their recipe so that it now has sodium below 50% daily value, no artificial flavors and no added msg. (#sponsored) When my kids started driving and bringing home their own snack food stashes, this is the kind of food they gravitated towards. So gently nudging them towards a choice with more veggies is a move in the right directions that doesn't cause them to rebel against their well-intentioned dietitian mother. Be realistic and take small steps toward better nutrition with your kiddos. </span></span></div>
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<a href="http://4.bp.blogspot.com/-oinCri44YSA/W9Hkab5vASI/AAAAAAAALuw/g9qpkXZ6DV81tEjRjJMA7dABrByBaFE-gCK4BGAYYCw/s1600/photo-1460819739742-50e4486578f5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://4.bp.blogspot.com/-oinCri44YSA/W9Hkab5vASI/AAAAAAAALuw/g9qpkXZ6DV81tEjRjJMA7dABrByBaFE-gCK4BGAYYCw/s400/photo-1460819739742-50e4486578f5.jpg" width="400" /></a></div>
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<b style="font-family: "baskerville old face"; font-size: 18pt;"><span style="font-family: "cambria"; font-size: 14pt;">Prep ahead</span></b><span style="font-family: "cambria"; font-size: 14pt;">. </span><span style="font-family: inherit; font-size: 14pt;"> Something as simple as popping some microwave popcorn while you brush your teeth and bagging it up, and grabbing a clementine or banana on your way out the door will help you hit the spot later in the day as you wait during carpool duty. Involving your kids in creating their own trail mix, then pre-portioning it out makes a portable snack with very low prep time, and with the addition of dried fruits also hits the produce requirement. Smart snacking rarely happens spontaneously, but with just a few minutes of planning and preparation, it takes you a lot closer to meeting your nutritional goals in a realistic way for the whole family. </span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com1tag:blogger.com,1999:blog-1479352712578055791.post-26336713018284451442018-10-25T08:46:00.000-07:002018-10-25T08:46:22.528-07:00Fall Flavor Crave<span style="font-family: "cambria"; font-size: 13.5pt;">As the seasons shift and we anticipate cooler weather, our tastes and craving naturally shift as well. </span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;">Fall means comfort foods full of warm, rich, flavors unique to the season. The health benefits of eating seasonally include keeping produce intake high, fiber, vitamin A, C, Potassium and other nutrients and compounds that actually boost our immune system and reduce inflammation to keep us healthier this time of year.</span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;">Here are some ways to enjoy fall flavors while boosting nutrition at the same time:</span><br />
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<a href="https://4.bp.blogspot.com/-b2xaJo_uXNo/W6Atm9lhBWI/AAAAAAAACF0/LGBsbO6a53AHNS2jkk9MhoaYK1lmRVrmwCLcBGAs/s1600/photo-1509070016581-915335454d19.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1350" height="266" src="https://4.bp.blogspot.com/-b2xaJo_uXNo/W6Atm9lhBWI/AAAAAAAACF0/LGBsbO6a53AHNS2jkk9MhoaYK1lmRVrmwCLcBGAs/s400/photo-1509070016581-915335454d19.jpg" width="400" /></a></div>
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<span style="font-family: "cambria"; font-size: 13.5pt;">Maple is a classic fall flavor and pairing it with some smoky and fall fruit flavors makes for a quick and fresh lunch or dinner go-to sandwich. </span><span style="font-family: "cambria"; font-size: 18px;">I love</span><span style="font-family: "cambria"; font-size: 13.5pt;"> Eckrich ham fresh from the deli because it is a quality product that makes meal prep simple and quick so you can enjoy more time together as a family.</span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;">Spread some rustic bread with a maple mustard, added some Swiss cheese and then some sliced fresh pears and some spinach and deli ham. </span><span style="font-family: "cambria"; font-size: 13.5pt;"> </span><span style="font-family: "cambria"; font-size: 13.5pt;">It is a simple, yet satisfying way to work in some great nutrition while satisfying some fall flavor cravings.</span></div>
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<span style="font-family: "cambria"; font-size: 13.5pt;">A discussion on fall flavors wouldn’t be complete without pumpkin. <a href="https://www.mazola.com/recipe/Caribbean_Pumpkin_Ginger_Soup">Caribbean pumpkin-ginger soup</a> is a recipe that packs in all sorts of health benefits. Vitamin A and fiber are some of the obvious nutrients this fall comfort food offers but there are some heart health benefits as well. September is Cholesterol awareness month so using Mazola corn oil in the recipe also adds some health benefits. The Journal of Clinical Lipidology has published a study that found that corn oil like Mazola can help lower cholesterol more than extra virgin olive oil. Another one of my fall flavor traditions is to make homemade fried apple fritters, and corn oil works perfectly for that as well. </span></div>
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<span style="font-family: "cambria"; font-size: 13.5pt;">Add fall fruits in unexpected ways. Kale, spinach and cabbage are in season right now, so consider tossing some cubed or sliced apples or pears into your salad. And enjoy some anti-inflammatory health benefits by poaching or baking up some apples or pears with some cinnamon for the quintessential fall dessert. <o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 13.5pt;">The take home message is that the more appealing our food is, the more likely we are to enjoy it and find satisfaction from the meal. That behavior increases the nutritional benefit as well as helps reduce stress hormones and promote wellbeing. So the good news is that enjoying seasonal flavors is actually the healthiest as well as the tastiest plan.<o:p></o:p></span></div>
<br />Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-35174654553368121792018-10-03T08:21:00.000-07:002018-10-03T08:21:02.811-07:00An Apple A Day<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Cambria; font-size: 14pt;">Think that the old adage "an apple a day keeps the doctor away" is stuff and nonsense? Think again. Here are just a few of the nutrition benefits of one of the most modest members of the produce department.<o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Apples are good sources of:</span></div>
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<li><span style="font-family: Cambria; font-size: 14pt;"> fiber</span></li>
<li><span style="font-family: Cambria; font-size: 14pt;">vitamin C </span></li>
<li><span style="font-family: Cambria; font-size: 14pt;">all sorts of phytonutrients.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;"> </span></li>
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<span style="font-family: Cambria; font-size: 14pt;">Eating apples on a regular basis helps lower cholesterol and subsequently risk of:</span><br /><ul>
<li style="font-family: Cambria; font-size: 14pt;"><span style="font-size: 14pt;">heart disease and stroke</span></li>
<li style="font-family: Cambria; font-size: 14pt;"><span style="font-size: 14pt;">lowers risk of certain cancers and type 2 diabetes</span></li>
<li style="font-family: Cambria; font-size: 14pt;"><span style="font-size: 14pt;">helps improve gut health </span></li>
<li><span style="font-family: Cambria; font-size: medium;">helps with weight management.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;"> </span></li>
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<span style="font-family: Cambria; font-size: 14pt;">One of the main benefits of apples is also a reason they are passed over – they are so universally available that they are almost invisible. So start seeing apples. They are one of the most consistently available and inexpensive items in the produce department, to say nothing of being found at breakfast buffets and fruit bowls everywhere. </span></div>
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<span style="font-family: Cambria; font-size: 14pt;">But you may be a bit tired of the traditional plain apple, so here are some ways to fall in love again with nature’s unsung powerhouse:<o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Add apples to your oatmeal or as part of your parfait. Bring apples into the breakfast scene by slicing them onto your oatmeal (you can cook them with the oatmeal if you like a softer, cooked texture), or dice them and put them on your Greek yogurt parfait. <o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Top your toast or English muffin with some nut butter and thin sliced apples, or even add it into your grilled cheese for a sophisticated flavor combination of savory, sweet and tart. <o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Make an apple sandwich for lunch. Spread a cross-sectional slice of apple with some peanut butter, sprinkle with some granola and put an apple slice on top. <o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Pull out your apple-prep tools. Chances are you have an apple slicer, corer or peeler somewhere in the back of a drawer or pantry. And since a lot of the nutritional benefits are found in the peel, let your kiddos eat the apple “ribbons” as you run them through a peeler. </span></div>
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<span style="font-family: Cambria; font-size: 14pt;">No time or energy to bake an apple pie? Make a batch of baked apples in a crockpot or bake them in the oven and freeze them in individual portions for the perfect comforting snack or addition to breakfast on a cold morning. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com5tag:blogger.com,1999:blog-1479352712578055791.post-14096678834690424782018-08-15T07:12:00.000-07:002018-08-15T07:12:07.192-07:00Better Brown Bagging<div class="MsoNormal" style="font-family: "Baskerville Old Face"; font-size: 18pt; margin: 0in 0in 0.0001pt;">
<span style="font-family: "cambria"; font-size: 14pt;">Most people understand that packing a lunch saves time, money and your health and yet two thirds of the workforce still eats out at lunchtime. Here’s a little food for thought to motivate your lunch-packing efforts. </span></div>
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<a href="https://2.bp.blogspot.com/-6qIgaVONUxE/Wy2TmzVIsqI/AAAAAAAACDw/ZtHAsT_QSBwL1Tj0O4xboWQU2UxmPAffgCLcBGAs/s1600/photo-1526304640581-d334cdbbf45e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1350" height="266" src="https://2.bp.blogspot.com/-6qIgaVONUxE/Wy2TmzVIsqI/AAAAAAAACDw/ZtHAsT_QSBwL1Tj0O4xboWQU2UxmPAffgCLcBGAs/s400/photo-1526304640581-d334cdbbf45e.jpg" width="400" /></a></div>
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<span style="font-family: "cambria"; font-size: 14pt;">If you ate out every day for lunch and only spent $5/meal, that adds up to $1,250. A more realistic estimate is spending $10/day including drinks, coffee, etc. and that adds up to $2,500. If you could save more than half of that amount by packing your own lunch, you could start planning a fun vacation by the year’s end and would probably have dropped a few pounds in the process. <o:p></o:p></span></div>
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<a href="https://4.bp.blogspot.com/-c0AXkiZ3m4Y/Wy2TSs0Dz5I/AAAAAAAACDo/rR5441ydVA8_LquyMiMeQ7HqF3CxBfeKQCLcBGAs/s1600/photo-1461088945293-0c17689e48ac.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1351" height="266" src="https://4.bp.blogspot.com/-c0AXkiZ3m4Y/Wy2TSs0Dz5I/AAAAAAAACDo/rR5441ydVA8_LquyMiMeQ7HqF3CxBfeKQCLcBGAs/s400/photo-1461088945293-0c17689e48ac.jpg" width="400" /></a></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Another consideration is time. Think about not just how much time you spend going out to lunch, or waiting in the drive-thru, but how you are spending your lunch break. The extra 10-20 minutes it takes to go out for lunch, wait in lines and deal with traffic frustration could be much better spent on a relaxing walk, sharing some humor with a co-worker, or even using a mediation app on your phone. Your blood-pressure would no doubt thank you. <o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">So what are some ideas to keep brown-bagging from becoming boring?<o:p></o:p></span></div>
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<li><b><span style="font-family: "cambria"; font-size: 14pt;">Vary textures.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span></b><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Adding crunchy salad toppings can go a long way towards keeping you satisfied.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Maybe you need a little creaminess, so try a soft cheese.</span></li>
<li><b><span style="font-family: "cambria"; font-size: 14pt;">Try breakfast for lunch.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span></b><span style="font-family: "cambria"; font-size: 14pt;">Who says waffles are just for breakfast? Add in some seasonal fruit and maybe a yogurt and you’ve got breakfast for lunch.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span></li>
<li><span style="font-family: "cambria"; font-size: 14pt;"><b>Mix up the protein.</b></span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">It doesn’t have to be a ham and cheese sandwich everyday.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Consider packing some jerky to go along with some soup, or salad to provide a satisfying savory source of protein.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span></li>
<li><span style="font-family: "cambria"; font-size: 14pt;"><b>Try grown-up spins on your childhood favorites.</b></span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Instead of PB&J, try a different nut or seed butter.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Spread some sunbutter on a tortilla, wrap around a banana and you’re set.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;">Or add some chili paste, chicken and basil for a thai wrap.</span><span style="font-family: "cambria"; font-size: 14pt;"> </span><span style="font-family: "cambria"; font-size: 14pt;"> </span></li>
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<span style="font-family: "cambria"; font-size: 14pt;">When all it said and done, your wallet may fatten up, but chances are you won’t when you decide to become a brown-bag pro. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-862380815713633272018-08-03T16:40:00.000-07:002018-08-10T06:53:19.976-07:00Back to School, Back to Good Nutrition<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-7A_nijcEP8k/W2TnMdaEZvI/AAAAAAAACFY/pUFca65brsMH_YylrlIl5DPPD3CGnndtQCLcBGAs/s1600/steinbach-56641_960_720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://1.bp.blogspot.com/-7A_nijcEP8k/W2TnMdaEZvI/AAAAAAAACFY/pUFca65brsMH_YylrlIl5DPPD3CGnndtQCLcBGAs/s400/steinbach-56641_960_720.jpg" width="400" /></a></div>
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<span style="font-family: Cambria; font-size: 14pt;">When a school-schedule-routine-change hits, some healthy habits tend to fall through the cracks. Here are some tips for after school snacks, quick family dinners on school nights and packing power-lunches that will ensure you hit the ground healthy and running when that school bell rings.<o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: medium;">The classroom as well as the playground can be hot this time of year and hydration becomes very important. Make sure both you and your kids aren't going to school without something to drink. Water is always a great idea and there's Sportwaters and natural-ingredient sports drinks to help kiddos stay hydrated. Choose what works best for your kid's personal preference and if possible, choose a larger bottle with a larger opening to make hydrating or refilling simple.</span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Another challenge with busy school schedules is avoiding the siren-song of the drive-thru on busy nights. One simple, cost-effective and quick solution is to think inside the can. We talk a lot about the nutrition of fresh produce, but there is a lot of nutritional benefit to be found in canned foods. Kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients. Remember that fresh fruits and vegetables are harvested at the peak of ripeness and canned within only four hours, sealing in their nutrition and flavor – as opposed to the produce liquefying in your refrigerator drawer. Recipes like a <a href="http://cansgetyoucooking.com/recipe/chicken-burrito-salad-2/">chicken burrito salad</a> bowl comes together in a snap with ingredients you can always keep on hand in your pantry and definitely beats any drive-thru fare.<o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Reinvent old favorites. If your child starts to complain about the lack of variety in his lunchbox but you both know they are too picky to try the adventurous lunch ideas you find online and on Pinterest, come up with ways to reinvent old favorites. There’s nothing nutritionally inferior with a PB&J paired with some fruit and veggies - just get creative with the presentation. Go ahead and roll out the slice of bread, slather it up with heart-healthy nut or seed butter, whole-fruit jam and roll it up into cute little cylinders. <o:p></o:p></span></div>
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<span style="font-family: Cambria; font-size: 14pt;">Keep kiddos involved in the planning and packing of their lunches. Not only should they have some say as to which fruit they are willing to eat, but are also their own portion expert. Don’t overdo the portion sizes. Sometimes a mountain of baby carrots looks too overwhelming to even try, but 5 baby carrots isn’t so threatening and is easily eaten. Use the handful rule to keep portions age appropriate. Remember that small kids with small hands only need small portions. Keeping it small keeps it from being overwhelming and tossed uneaten into the garbage can. Food is only as nourishing as it is appealing, because if it doesn’t make into the mouth, it doesn’t provide any nutrition. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-25542173133223811682018-07-12T07:23:00.000-07:002018-07-12T07:23:58.663-07:00Orthorexia: When Healthy becomes Harmful<div class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 10pt; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
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<b><span style="font-size: 14pt;">Orthorexia vs. Normal eating</span></b><span style="font-size: 14pt;">: orthorexia literally means “righteous eating” or an <i>obsession with healthy eating</i>. Healthy eating or following a healthy eating plan is not the harmful part. The harm comes when healthy becomes the all-consuming driving force. Healthy is fine, but obsession isn’t. There really is too much of a good thing, and that applies to healthy eating patterns. This pattern of obsessive healthy eating is a growing category of disordered eating that is fueled in part by social media. So beware of what you consume not just from your plate, but from your phone as well. <o:p></o:p></span></div>
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<span style="font-size: 14pt;">Eating behaviors fall on a continuum between apathy (don’t care about nutrition at all and make no effort to eat foods that make them feel healthful, vigorous and nourished) to orthorexic attitudes (everything must be the most nutritious food, and you only eat “good” or “healthy” foods). Normal eating lies somewhere in between and allows for a healthful diet with “fun” foods as well. Food rules shouldn’t be rigid or extreme, and people shouldn’t be judged for the way they eat. <o:p></o:p></span></div>
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<span style="font-size: 14pt;">Answering yes to any of these questions indicate a tendency toward orthorexic attitudes and behaviors. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you ever wish you could just eat a food without worrying about its nutritional quality?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 0.0001pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you find it hard to eat food prepared with love by family or friends?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 0.0001pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you find yourself avoiding eating situations where you are not in control of the menu?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 0.0001pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you often label foods as good or bad (and yourself as good or bad depending on what you ate)?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 0.0001pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you feel in control when you stick your idea of the perfect diet?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 0.0001pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you find yourself having to follow more and more food rules instead of less?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: 11pt; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin: 0in 0in 10pt 0.5in; orphans: auto; text-align: start; text-decoration: none; text-indent: -0.25in; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Do you put yourself on a nutritional pedestal and wonder how someone else can possible eat a certain way?<o:p></o:p></span></div>
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<span style="font-size: 14pt;">Maintaining optimal nutrition requires balance, moderation and enjoyment so keeping healthy routines is great, just make sure they aren’t too rigid or restrictive. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com0tag:blogger.com,1999:blog-1479352712578055791.post-5943472891652775522018-07-08T10:19:00.000-07:002018-07-08T10:19:40.377-07:00Better Backyard BBQ<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-8c-przwru9c/Wy2Wul0vOlI/AAAAAAAACEs/AQjfoHXRT1sfK6NICE9qpa1JNElrr0lUgCLcBGAs/s1600/photo-1504564321107-4aa3efddb5bd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1399" data-original-width="934" height="400" src="https://1.bp.blogspot.com/-8c-przwru9c/Wy2Wul0vOlI/AAAAAAAACEs/AQjfoHXRT1sfK6NICE9qpa1JNElrr0lUgCLcBGAs/s400/photo-1504564321107-4aa3efddb5bd.jpg" width="266" /></a></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Summer is the peak season for lots of things, one of which is barbecuing. Unfortunately foodborne illness is one of those things that peaks during summer months. Here are a few creative tips to keep the fun in your cookout while keeping your guests safe as you barbeque your way through summer. <o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Think outside the burger box. Try mixing up some of your main-dish mainstays. Fresh pork tenderloin makes a great go-to for grilling. It is an all-natural, lean and flavorful source of protein with some great versatility. You can grill the entire tenderloin, slice it for grilled Cuban sliders, or you can dice it and kebab it for a speedier cooking time. And since lean pork cuts like this fresh pork tenderloin are recognized by the American Heart Association as heart healthy food, you can feed your guests knowing that in a 3 oz serving size you’re delivering 22 grams of protein, minerals like potassium and zinc as well as b-vitamins all for only 120 calories. So get creative with your main. </span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Pick sides. This has two meanings. First of all – don’t hesistate to toss some fresh produce on the grill to round out your menu in a fun, delicious and festive way. The other meaning is to keep raw and cooked foods on separate sides of your grill. Cross-contamination becomes a real risk, especially when we leave the comforts of the kitchen. Keep wipes and water handy and be sure to keep separate surfaces for raw and cooked foods to avoid risk of foodborne illness.<o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Take a temperature. Nothing is quite as disturbing as biting into a grilled chicken kebab and seeing pink. . . instead, take a minute to check the internal temperatures of your meat and poultry. While ground beef should be cooked to 160 and poultry to 165. Whole cuts of beef and pork are safe at 150. Remember that most thermometers have the sensor in the tip, so make sure the tip is centered in the food. <o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Set a timer. Hot foods should stay hot and cold foods should stay cold, but that isn’t always easy outside. A cooler with ice works great in a pinch in place of a fridge. Insulated bags or coolers can help keep warm foods warm, but for extended periods of time, try wrapping bricks or larger rocks in foil and heating them on the grill after you’re done cooking the food. Place them on towels in a cooler to provide decent hot storage for warm foods. But the simplest way is to set a timer on your phone or watch. You don’t want foods at room temperature for more than 2 hours, so once that 2-hour alarm goes off, make sure all food is safely stowed or disposed of. <o:p></o:p></span></div>
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<span style="font-family: "cambria"; font-size: 14pt;">Truly, when it comes to food safety, it is much better to err on the side of caution than to risk the vengeance of foodborne illness later on. <o:p></o:p></span></div>
Nutritious Intenthttp://www.blogger.com/profile/15682056851596505053noreply@blogger.com2tag:blogger.com,1999:blog-1479352712578055791.post-31644961449930590292018-06-08T06:17:00.000-07:002018-06-08T06:17:08.374-07:00The Dark Side of Dieting<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Cambria; font-size: 14pt;">45 million Americans go on at least one diet each year.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">And while dieting is not a cause of eating disorders, it is often a precursor to disordered eating.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">More than one third of dieters progress to pathological dieting and up to one fourth of those develop actual eating disorders.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">You may think that as a “casual” or “occasional” dieter, there is no risk or downside to going on a diet here and there.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">Think again.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">Restrictive-diet behaviors not only carry serious psychological and physiological side effects for you, but spills over into the lives of those around you.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">Consider these sobering consequences that come from the dark side of dieting:</span></div>
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<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">75% of women perpetuate unhealthy thoughts and behaviors about food and their bodies. It should come as no surprise then that half of all girls ages 9-10 are dieting. Your thoughts about your body don’t just affect you. To quote the musical Into The Woods, “children will listen”. Ask yourself: Would I feel comfortable if my 9 year old daughter or niece or sister or granddaughter said what I say about my body, my weight, or size? Would I want them to follow my eating/dieting behaviors? If the answer is no, then you’d better stop. Unhealthy and negative thoughts and behaviors are dangerous at any age. </span></li>
<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">Dieting behavior leads to feelings of anxiety, depression, body dysmorphia (uncontrolled negative thoughts about perceived flaws in one’s body), and distrust of one’s body signals and cues, and ability to maintain good health.</span></li>
<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">Restricting calorie or nutrient intake can cause the body to slow down in an effort to conserve energy. The body is designed to avoid starvation, and dieting sends a strong starvation signal because you are not responding to the body’s normal hunger and fullness cues. The body then becomes very efficient in order to maintain energy stores. No wonder 95% of diets fail!</span></li>
<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">Diets that lead to quick, dramatic weight loss generally involve losing lean muscle mass as well as fat. Less muscle means lower metabolism. In addition, significant weight loss can lead to fatigue, tiredness and lethargy, all of which slow down metabolism even more. Does dieting slow metabolism? Yes.</span></li>
<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">Repeated dieting makes it harder and harder to lose weight. The more you diet, the longer it takes and the more you have to restrict to lose weight that previously came off with less effort. Yo-yo dieting further slows and damages the system. This is not what healthy looks like!</span></li>
<li><span style="font-family: Cambria; font-size: 14pt; text-indent: -0.25in;">Dieting destroys your relationship with food and erodes your confidence in your body’s natural hunger and fullness cues. The more we ignore these signals, the fainter they become until you may no longer feel sensations of hunger of fullness. Food becomes a source of stress or fear instead of a source of enjoyment. Not only is this not healthy, but not happy either!</span></li>
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<span style="font-family: Cambria; font-size: 14pt;">True health comes when you treat your body with respect, respond to it’s cues and signals and accept your own individual picture of health for your individual body type. </span><span style="font-family: Cambria; font-size: 14pt;"> </span><span style="font-family: Cambria; font-size: 14pt;">Health and happiness are inseparable, so don’t let dieting come between you and happy health.</span><span style="font-family: Cambria; font-size: 14pt;"> </span><br />
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