Tag Archive | nutrition

Eat Better, Feel Better 4 Easy Tips to get Started

Eat Better, Feel Better – Easy Tips to get Started.

There are lots of programs out there that promise fast results if you follow a bevy of rules, restrictions and ridiculousness regarding your eating regiment.  I have found that the most long term success comes with slowly implementing changes in the way you eat, eating a balance of foods and nutrients, and getting enough fiber.  The recently updated Food Pyramid can give you more information on how much to consume based on age, gender and weight.  They have meal plans and recommendations for children, adults and pregnant women.  If you have the time there are also a great deal of free items you can request be mailed to you.  Visit them at: My Pyramid

But what about some things you can do quickly, today -to get in more nutrients per chew? Here are some tips from my own personal plan –

One of my favorite things to do is substitute. Don’t starve yourself, reward yourself and your body with healthy alternatives.

  1. Substitute Spinach for Lettuce in or on everything.  Per 100 edible grams Spinach has: 2.86 grams of protein to Iceburg’s 1.0, Fiber: 2.7grams vs 1.4 grams, Calcium 99 mg vs. 19 mg, Iron 2.7 mg vs. 0.5 mg, Potassium 558 mg vs. 158 mg, Vitamin C 28.1 mg vs. 3.9, Folate 194.4 mcg vs. 56 mcg.  The list goes on from the USDA Nutrient Database on why Spinach beats out Lettuce.
    1. Use Spinach on sandwiches and subs
    2. Throw some Spinach in a salad
    3. Add Spinach to your pasta, anything you like!
  2. Try switching to Agave instead of honey and sugar.  Agave has long been known for its healing properties when applied to the skin as used by the Aztecs but it has even better results for those looking for sweetness.  The carbohydrates in Agave nectar, when used moderately, do not cause the same blood sugar spike because they have a low glycemic index.  Many groups are now turning to Agave, including those with ADHD, Diabetics, Health Conscious, and People Managing Weight. Keep in mind Agave can be processed “miel de agave” should not be. Maple Syrup is a non-processed alternative for those not looking for low GI foods. 
    1. Use Agave instead of Syrup on your pancakes
    2. Use Agave instead of Honey in your tea
    3. Use Agave when baking
  3. Replace some of your grains and breads with 100 % Whole Grain / Whole Wheat.  The process of making bleached white flour looses eaters over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber, with only a small percentage being put back in through “enrichment”.   100% Whole Wheat / Whole Grain products retain the bran and germ, and are a very good source of fiber.  Of course, this does require reading on your part – read the labels and look for 100% Whole Wheat or 100% Whole Grain on the label and ingredients.
    1. Look for pastas that are 100% Whole Wheat – Barilla Makes a very good pasta, not ropey
    2. Look for breads that are 100% Whole Grain – Great Harvest Bread Company is a chain that produces delicious breads, Rudi’s Organic and Natural Ovens can be found in most grocery store chains.
  4. Drink plenty of Water.  The average adult is about 70% water so don’t skimp! Drink at least half of your body weight in fluid ounces per day.  If you weigh 140 lbs, get  at least 70 ounces per day of water. Water helps with brain functioning, reflexes, draining throughout the body, balancing minerals, and moving nutrients/vitamins through us.  Not an avid water drinker, neither was I, try these tips:
    1. Buy yourself a BPA Free Water Bottle and / or refrigerator pitcher – use them, fill them, drink!!
    2. Lob a slice of lemon and a squirt of Agave into your water for taste. (I keep this in a fridge pitcher to refill my bottle before I go out).
    3. Cut up cucumber and throw it in a glass of water
    4. Pick up some pineapple and add it to water
    5. Mix some mint leaves in your bottle and hit the road

I was not compensated by any of the companies mentioned, they are companies that I personally use products from and have given my opinions on freely.

Get Your Family Plate Fit with Tips from @weeklybite

A great guest post, and tomorrow March 14 a great Twitter Party.

Giveaways:
Produce for Kids will be giving away four (4) $25 grocery store gift cards during the Twitter party. Earthbound Farm will also be adding prizes to the gift cards that PFK will be giving away. Prizes TBD. Winners will be chosen at random during the Twitter party. Prizes from PFK and Earthbound Farm will be sent to winners separately.

National Nutrition Month

By: Estela Schnelle
March marks the beginning of National Nutrition Month. National Nutrition Month is a month long campaign promoting nutrition education and information. “Get Your Plate In Shape” is this year’s theme and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day. Get your plate into shape and test out some of Produce for Kids Ideal Meals® for balanced, complete meals for breakfast, lunch, dinner and snacks.

Here’s how you can get your family’s plate into shape:
Think before you eat. Before your family sits down to eat, think about what goes on their plate. This can easily be accomplished by putting some time aside to plan your family’s weekly meals. Foods like vegetables, fruits, whole grains, low fat dairy products and lean protein foods contain the nutrients we need without too many calories.
Divide your plate. Take your plate and divide it into four sections. One for whole grains, one for protein, one for fruit, and one for veggies. A low-fat dairy choice such as milk, yogurt, or cheese can be added on the side.
Choose 100% whole grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole grain foods.
Switch to low fat or fat free dairy products. Fat free and low fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Vary your protein choices. Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.
Don’t forget about physical activity. Incorporate daily activities your family can do together. Pick an activity everyone enjoys. Every bit adds up. Combine physical activity with smarter food choices and you and your family will be well on your way to getting your plate in shape.

Teach kids the importance of nutrition! Join @weeklybite @EarthboundFarm @produceforkids 3/14 @ 9pm ET:http://ow.ly/hXklx #HealthyKids