Posts Tagged ‘Diet’

« Older Entries |

Treats & Snacks, Back to the After-School Dilemma

Friday, August 24th, 2012

School is just about to start up again and one of the questions I hear often is “what’s a good and easy after school snack I can feed my children?”

Good question.

First off, let’s define what a “snack” is…. dictionary.com words it as;

a small portion of food or drink or a light meal, especially one eaten between regular meals.

Now, let’s look at what a “treat” is….

entertainment, food, drink, etc., given by way of compliment or as an expression of friendly regard.

The reason I’m looking at the distinction between these terms is that we’ve gotten caught up in serving “treats” as “snacks” these days and believe it or not – too  much of a good thing is no longer a good thing!   The following are some examples of tasty and nutritious snacks:

Sliced apple with nut butter
Celery stalks with nut butter and dried fruit (the old “ants on a log” idea)
Guacamole with a spoon!
Hot dog – slices of nitrate, nitrite free, grass-fed only  http://www.grasslandbeef.com/StoreFront.bok
Pickles
Salmon Jerky
Roasted veggies – beets, carrots, butternut squash cubes make wonderful sweet snacks
Dried fruit
Plain yogurt with berries and a squeeze of raw honey or grade B maple syrup
Kefir “milkshakes” – blended with frozen berries
Hummus and cucumber slices
Olives

And, for the occasional treat –an abundance of help awaits you! Here’s to a delicious school year!

 

Tags: , , , , , , , , , ,
Posted in Wellness | Comments Off on Treats & Snacks, Back to the After-School Dilemma

Vegetables Galore: Only Slight Deception Required

Tuesday, September 20th, 2011

Your eyes meet your plate. Pupils dilate to accommodate a cornucopia of impossibly bright colors. Freshly steamed vegetables explode with oranges, greens, reds; a masterpiece that only Mother Nature could create. Your salivary glands prepare to devour a medley of beta carotenes, antioxidants, phytochemicals and fiber. Your cells hum in excitement for the vitality they will soon glean and use for healing and growth. Your teeth crunch, stomach delights and brain basks in nutrients that they long for every day.

Have I convinced you that you should eat more vegetables? Great. Now here are some easy ways to get everyone in the family basking in those nutrients, perhaps without even knowing it.

1) Chop Chop Chop

100% Dippable, 100% Delicious

When my husband makes dinner and is feeling motivated to get lots of veggies into our boys, he starts chopping like crazy. When vegetables are chopped up very well they seem to just melt into the background of a dish. We add finely chopped vegetables to eggs, pasta sauce, rice dishes, savory pancakes and basically anywhere we can put them. Just saute up onions, garlic and tons of chopped veggies and they are ready to go just about everywhere!

2) Let Thy Vegetable Be Thy Vehicle

Most people love to dip things. Consider using vegetables instead of chips or bread to carry your favorite dippables like hummus, black bean dip, salsa, salad dressing, nut butters, tuna salad, egg salad and more. If you put out a bunch of fresh vegetables in bite sized pieces with something fun to dip them in, you may find everyone standing around eating a saladʼs worth of raw vegetables without even noticing. I like to put out fresh veggies and dip when the kids start to swarm around looking hungry while we are
finishing up dinner prep. Venture beyond carrots and celery into jicama, broccoli stems (with tough skin peeled), kohlrabi, young beets sliced thinly and sugar snap peas.

Some vegetables can hold quite a lot of good stuff, such as romaine lettuce, cabbage leaves and the inside of a whole pepper. A seaweed nori wrap is an excellent carrier for just about anything — and is portable to boot.

3) OK, Hide Them If You Must

I am not really in to hiding vegetables since my goal is to teach kids all about veggies, however I admit, sometimes I just have to sneak them in. My method of deception – using the blender!

Many people are amazed to learn that you can throw a huge handful of spinach or kale into a smoothie and it goes totally unnoticed. (Itʼs amazing, really). Vegetable soups can be scooped into the blender, pulverized and then added right back to the pot (or you can use an immersion blender – a positively awesome invention!). If you’re feeling really sneaky you can add smooshed carrots to mac nʼ cheese or spinach to brownies. 🙂

5) A Vegetable by Any Other Name is Still a Vegetable

Sometimes vegetables can act like something else all together. Here are some fun examples:

Cali-Mash – Use cauliflower instead of potatoes for a creamy “mashed potato” experience.

Green Chips – Baked kale chips are a favorite snack of many kids. Simply strip the kale into pieces, toss in olive oil and salt and bake for about 20 minutes. The little ones will devour a whole head of kale before your eyes!

Fiesta Pasta – I just named this one last night since we made it with a mexican enchilada sauce, but any sauce will do. This is a genius one- you use raw zucchini, shaved into long strips with a peeler and voila, you have zucchini noodles! They can be eaten raw or slightly cooked with your sauce of choice. Our kids slurp them all up just like their beloved pasta.

 

 

Image courtesy NorwichNuts

Tags:
Posted in Nutrition | Comments Off on Vegetables Galore: Only Slight Deception Required

Nutrition Mission: Improve your Health through Food

Wednesday, March 16th, 2011

3985811090_91d920acab

When you hear the word “nutrition,” what comes to mind for you? The FDA food pyramid?  A bottle of vitamin and mineral pills?  Your mother telling you can’t leave the table until you’ve eaten all your spinach?  Commonly, when we think of nutrition we think “borrrrring!”  We think of the foods we should be eating rather than the foods we are eating.

Nutrition is not about our diet.  While our diet plays a very important role in our nutrition – it is more about the interaction of the food we eat with our unique physiology.  So, when we think of a healthy diet it is important to remember that there is no public policy that can dictate what a perfect diet is – simply because we are all individuals.  What is important is finding what the perfect diet is for you.

It is not always easy to make the connection between what you eat and how you feel.  We are very adept in this country at shutting up our symptoms – if we have a headache we take a couple of aspirin, a body ache has us reaching for a bottle of ibuprofen.  Acid reflux or GERD is soothed with antacids – and even our red, itchy dry eyes are treated with fake tears!  Symptoms are no longer considered to be the body’s way of communicating  – they’re conditions that must be relieved so that we can ignore them a while longer.

The problem with ignoring a symptom, however, is that it doesn’t go away – it just gets louder and more demanding.  Treating your symptoms is a temporary, though sometimes necessary fix – but if you want to achieve optimal health and vitality you have to get to the root cause of the problem. This often begins with our food.

If a food is not nourishing your body then it is creating a stress.  For example, an egg is considered a very healthy food – in fact, it has been called the “perfect” food.  It contains everything to begin a life with.  However, if your particular physiology reacts to egg as an allergen then it is far from a healthy food for you.  Symptoms of fatigue, gas, bloating, achiness, headache, etc. have been reported from people who are sensitive to egg protein, but if you are not looking for the connection you might easily attribute these symptoms to something entirely different.  The key is in finding the foods that create “chronic” stress in the body and eliminate them from your diet.  In so doing – you are relieving your body of dealing with unnecessary and unseen stress that can eventually lead to disease.

The other component to the nutrition question is how well your digestive system is working.   We need to have sufficient stomach acid to break down protein, adequate salivary and pancreatic enzymes to process carbohydrates and healthy amounts of smooth flowing bile to emulsify fat for absorption.  If any of these systems are compromised or out of balance we will experience problems such as acid reflux, bloating, gas, undigested food in the stool and malnutrition, to name a few. If any of these symptoms sound familiar then you should probably take heed. Most of us have experienced digestive disorders at one time or another – what we are concerned with are the chronic issues that lead to problems.

The following is a list of things that you can do to improve your nutrition:

• Digestion starts before we even eat.  Spending time with our food in the preparation, cooking, seasoning, smelling and tasting all combine to get the body ready to receive nourishment.  The brain plays a key role in proper digestion.

• In school we were taught that digestion is a “north to south” process.  If you have something going on in the southern region of your body – it most likely started farther up the line.  One of the best things you can do to aid proper digestion is chew your food.  Make a conscious effort to chew each bite at least 20 times – it’s not easy!  Many of us eat on the run – short lunches and hurried meals throughout the day so we get used to “wolfing” down our food in large un-chewed quantities.  Becoming more mindful of the chewing process benefits us in so many ways.

• Relax and enjoy meal time.  There’s wisdom in traditions and saying grace is no exception.  Close your eyes, take a deep breath and feel gratitude for the food, your healthy body and even the people you may be eating with.  This puts your body in the receiving mode and allows you to get the most nutrition from your effort.

• I’m a big fan of the food writer Michael Pollan, author of Omnivore’s Dilemma, In Defense of Food and Botany of Desire.  I like when he says “It’s no longer what we eat – it’s what we eat, eats.”  Think about that for a minute.   His point is that making healthy food choices goes deeper than just choosing the so-called “healthy” food over the “unhealthy” food.  We need to consider where that food came from, how it was produced or raised, cultivated, fed and harvested.  What fertilizers/pesticides may have been used.  How the animal was fed and treated.  This all contributes to the nutritional content and quality of your food.

• Take the steps to find out what your perfect diet is.  We put most, if not all of our patients here at the clinic through the Elimination Diet. This is where we take all of the most common allergens out of the diet for period of time and then systematically re-introduce them to discover symptoms associated with each food.  The purpose is to definitively know which foods are nourishing for your body, which foods are not – and what it feels like for you.

• Keep your digestive system as healthy as you can.  You can create the perfect diet– but  if you’re not digesting properly it won’t do you much good.  Pay attention to your symptoms of bloating, brain fog, headaches and body aches.  Follow some routines to give yourself better health such as a liver cleanse a couple of times a year, a good exercise program to help your body release toxins and burn up stored energy and one of the best things of all – learn to cook!

 

Image courtesy Bethd821

 

Tags: ,
Posted in Nutrition | Comments Off on Nutrition Mission: Improve your Health through Food

Polyunsaturated Fatty Acids Benefit Children Labeled with ADHD

Tuesday, October 26th, 2010

Tags: , , , , , , , , ,
Posted in Health News Headlines | Comments Off on Polyunsaturated Fatty Acids Benefit Children Labeled with ADHD

Fish Oil Might Help Fight Gum Disease

Tuesday, October 26th, 2010

Tags: , , , , , ,
Posted in Health News Headlines | Comments Off on Fish Oil Might Help Fight Gum Disease

Tocotrienols Shown To Be Effective In Lowering Fat Levels In Blood

Tuesday, October 19th, 2010

Tags: , , , , , , ,
Posted in Health News Headlines | Comments Off on Tocotrienols Shown To Be Effective In Lowering Fat Levels In Blood

NIH-funded Study: Nearly 3 Of 100 Americans Have A Food Allergy

Tuesday, October 19th, 2010

Tags: , , , ,
Posted in Health News Headlines | Comments Off on NIH-funded Study: Nearly 3 Of 100 Americans Have A Food Allergy

Vitamin B12 link to Alzheimer’s backed by study

Tuesday, October 19th, 2010

Tags: , , , , ,
Posted in Health News Headlines | Comments Off on Vitamin B12 link to Alzheimer’s backed by study

Vitamin D Deficiency Puts IBD Patients At Greater Risk Of Osteoporosis

Tuesday, October 19th, 2010

Tags: , , , , , , ,
Posted in Health News Headlines | Comments Off on Vitamin D Deficiency Puts IBD Patients At Greater Risk Of Osteoporosis

Vitamin D Deficiency Rampant In Patients Undergoing Orthopedic Surgery, Damaging Patient Recovery

Sunday, October 10th, 2010

Tags: , , , ,
Posted in Health News Headlines | Comments Off on Vitamin D Deficiency Rampant In Patients Undergoing Orthopedic Surgery, Damaging Patient Recovery

Garlic Oil Shows Protective Effect Against Heart Disease In Diabetes

Tuesday, October 5th, 2010

Tags: , , , ,
Posted in Health News Headlines | Comments Off on Garlic Oil Shows Protective Effect Against Heart Disease In Diabetes

Walnuts, Walnut Oil, Improve Reaction to Stress

Tuesday, October 5th, 2010

Tags: , , , , , , , ,
Posted in Health News Headlines | Comments Off on Walnuts, Walnut Oil, Improve Reaction to Stress

Turmeric Could Provide Recipe For Fight Against Cancer

Thursday, September 30th, 2010

Tags: , , , , , ,
Posted in Health News Headlines | Comments Off on Turmeric Could Provide Recipe For Fight Against Cancer

Watercress prevents cancer

Monday, September 27th, 2010

Tags: , , , , , ,
Posted in Health News Headlines | Comments Off on Watercress prevents cancer

Dietary Curcumin May Protect Against Progression of Colorectal Cancer Associated with Colitis

Tuesday, September 21st, 2010

Tags: , , , , , ,
Posted in Health News Headlines | Comments Off on Dietary Curcumin May Protect Against Progression of Colorectal Cancer Associated with Colitis

« Older Entries |