From a Dietitian’s Kitchen: Cooking Class

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My oldest daughter wants to be a chef when she grows up.  So when I saw that Uptown Grocery in Edmond has a weekly cooking class for kids I knew we had to try it out.  Every Sunday a new recipe is taught.  Our instructor, Wesley, walked the young participants through hand washing, kitchen safety, prepping ingredients, and presentation.  The children were encouraged to get messy, smell and taste the ingredients and to work as a team.  I know everyone there learned something and had a good time.  Positive experiences centered around healthy food are not only entertaining but also learning opportunities.

Buy For Less grocery stores (buyforlessok.com) and Uptown Grocery (uptowngroceryco.com) also offer cooking classes on Saturdays for adults.  You can check out their websites for times, locations and featured recipes.  If you are interested in learning some cooking skills or you just need some new recipes this is the perfect opportunity.  The classes are free but they do require you to call and register in advance.  Cook, learn and enjoy!   mk

How Much is TOO Much Exercise?

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Most of you are familiar with the eating disorder known as bulimia nervosa which involves purging your calories by vomiting. You can also purge calories through excessive exercise. Exercise is generally always considered as beneficial to your health so it is frequently overlooked as developing into a possible disorder.

What begins as a desire to become healthy, fit and strong can become a form of intense mental and physical punishment. An obsessive interest in weight, calories consumed,  excessive exercise and extreme guilt or frustration if an exercise session is missed are signs of obsessive thinking about body shape. 
 
Red flags to that a problem may exist include:
  • Going to the gym multiple times daily or several hours of exercise daily. 
  •  Feel a need to work out regardless if dizzy, sick or in pain.
  • Setting unattainable goals which you increase regularly.
  • You neglect to praise yourself for your accomplishments or you always think you should be doing more or better.
  • Perfectionist attitude regarding your workouts and your body.
  • Lose weight rapidly and beyond what is recommended by your dietitian or physician.
  • If you have to miss an exercise session are you anxious, distraught and wanting to do anything to make up the appointment?

 

Exercise is a part of healthy living. You must learn to connect and listen to your own body; physically and mentally to be aware of what is too much.cb

Have You Deprived Yourself of Enjoyable Foods?

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Have you deprived yourself of enjoyable foods?
Depriving yourself of the foods you enjoy will not help you lose weight- even if you are restricting high calorie foods. This is because the deprivation eventually leads to binges, cravings, overeating and guilt. Food deprivation, often called restrictive eating, also causes you to dislike nutritious foods. Healthier foods become synonymous with dieting and deprivation. Restricted foods also cause you to dislike nutritious foods. Healthier foods become synonymous with dieting and deprivation. Restricted foods represent reward and pleasure. Viewing foods in this way sabotages your efforts to manage your weight and eat nutritiously.
Take the Deprivation Test
Many people are not aware that they are depriving themselves. Answer the following questions with a “yes” or “no” to see if you are depriving yourself of enjoyable foods without knowing it.
1.     Do you routinely overeat at restaurants, parties and other events that include food?
2.     Do you feel guilty when you eat you favorite high calorie foods?
3.     Do you feel “out of control” at “all you can eat” restaurants or buffets?
4.     Do you always eat dessert at restaurants, even if you are full?
5.     Do you crave the same type of foods on a regular basis?
6.     Do you have the same meals and snacks most of the time?
7.     Are you constantly “watching what you eat” or “cutting back”?
8.     Are most or all of your foods low-fat, fat-free or low calorie?
9.     If food is not low-fat, do you restrain from eating it?
10. Do you eat you favorite foods only if you feel that you deserve them?
11. Do you think of foods, or your eating, as “good” or “bad”?
If you answered “yes” to 3 or more of these questions, you may depriving yourself of foods you enjoy. The more “yes” answers you have, the more deprived you may be.  If your deprivation is an attempt to control or lose weight, you should know that the negative effects outweigh any positive benefits.
Overcoming the Effect of Food Deprivation 
The most important thing you can do to overcome the effects of deprivation is to stop depriving yourself of the foods you enjoy. Giving yourself permission to eat whatever you want, whenever you want, no matter what the nutrient or calorie content, eventually leads to more moderate and nutritious eating habits. Even if you want to lose weight you can still enjoy the foods you love.
If your deprivation is related to a special diet due to medical problems, consider a consultation with a Registered Dietitian at our office. You can learn to trust yourself and make wise choices; you might need our help you though! cb

From a Dietitian’s Kitchen: Cooking with Kids

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Helping your children grow into healthy adults takes time and effort.  A child who learns to prepare and enjoy healthy foods will benefit their whole life!  Here are some tips to getting the whole family involved in preparing and enjoying healthy food.

1. Plan meals and grocery shop together– Picking a recipe that your children are excited about will make the whole process more exciting.  Trips to the grocery store can be an opportunity for kids to see new fruits and vegetables.  Let them pick a new one to try.

2. Assign everyone with an age-appropriate task–  Younger children can wash and tear lettuce leaves while older children can measure ingredients and cut soft foods with a dull table knife.  Make sure you review safety rules regarding the stove, oven, knives and other appliances. 

3. Teen chefs– If you have teenagers assign them one night a week to be responsible for dinner.  Have them practice picking a menu, checking to see what groceries are needed and then preparing it!  Be available to help but let them learn by doing!

4. Patience and practice make progress– Set aside more time to cook if children are helping.  They will need help and they will make messes.  Also don’t forget to slip in some practice with counting, measuring and fractions.  Cooking can be a great math lesson!

5. Critics corner– Not every recipe will be a hit with the whole family and that is okay.  It often takes many tries before someone likes something new.  Encourage everyone to try a few bites and rate the meal on a scale of 1 to 10.  Keeping the experience a positive one is the most important thing!

Happy Cooking! mk

Tips To Control Your IBS

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Irritable Bowel Syndrome is a functional gastrointestinal tract disorder. Which is caused by changes in how the GI tract works. Symptoms include abdominal pain or discomfort, cramping, bloating, constipation and/or diarrhea. While it may be painful, IBS does not damage your organs or lead to disease.

Here are a few ways to control your IBS:
Avoid high-gas food. If you suffer from bloating and gas, you may find relief by reducing or avoiding high-gas foods like carbonated beverages, salads and raw fruits and vegetables, especially crucifers like broccoli and cauliflower.
Increase fiber slowly. Quickly adding fiber to your diet may cause gas and trigger other symptoms, so increase intake slowly by 2-3 grams per day to reduce the risk.
Eat smaller meals instead of three big meals every day.
Keep a food log. Record what and when you eat, your symptoms and bowel movements. This will help you determine which foods worsen your IBS.

From a Dietitian’s Kitchen: Sam’s Club

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We all know Sprouts and Whole Foods have beautiful healthy foods.  The good news is you don’t have to shop at a health food store to find tasty additions to a healthy diet.  Here are four of my favorite items sold at Sam’s Club for competitive prices.

1. Spring mix, spinach or baby kale are fantastic as a salad, sauteed, or blended in a smoothie.  To keep them from wilting so quickly line the tub with paper towels.  The paper towel barrier between the leaves and the plastic will significantly extend their life!

2. Almonds are a great source of healthy fats and fiber.  For those limiting sugar these cocoa almonds are a sweet treat for only 5 grams of sugar.
3. Quinoa (pronounced KEEN-wah) is a seed that can be cooked like rice.  This naturally gluten free food is a good source of protein, fiber and iron.

4. Sugar snap peas are a great snack to eat right out of the bag.  They are a good source of Vitamins A and C and Iron.  Give them a try when you need a change from baby carrots.

MK

Steps To A Healthy Weight Loss

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There are many steps you can take to lose weight without diets, and teach yourself how to eat healthy for the rest of your life. Here are just a few tips to get you started to a healthier weight loss! 
 
Be mindful of portions sizes: There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take moderate amounts and choose a dinner plate not larger than 9 inches.
Don’t skip your meals: Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually makes it worse. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate, which makes weight loss unlikely to occur.
Keep a food log:A daily food diary can make you more aware of exactly what and how much you are eating, and uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.
Take your breakfast:Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.

Salt & Sodium

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It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.
Think fresh:
Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions, especially cheesy foods, such as pizza, cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.
Enjoy home prepared foods:
Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them
Choose dairy and protein foods that are lower in sodium:
Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
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Source:  http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

Enjoy Your Leafy Greens!

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Leafy greens are at the top of the charts in vitamins A, C and K, potassium and fiber with only 5 to 40 calories per cup. Cleaning is essential, so wash the greens in several changes of cool water to eliminate dirt. Fresh leafy greens will keep in the refrigerator crisper for three to five days. For extended storage, hardier greens can be blanched and frozen. Cooking greens will concentrate many of the vitamins and minerals and can help lessen bitter flavors. Water-soluble nutrients such as vitamin C can be lost if the greens are cooked for too long or if the broth is discarded.

Kale: Popular in northern Europe and now throughout the U.S., kale is a nutrient-dense cruciferous vegetable. It’s an excellent source of lutein and vitamins A, C and K, and a good source of calcium. Choose kale with dark green, small to medium-sized leaves free of any yellowing. Enjoy kale raw, braised, sautéed or in soup.

Spinach: A natural hydrator, raw spinach is 91 percent water. Spinach is an excellent source of vitamins A, C and K, folate, potassium and fiber. Because of its high water content, cooked spinach is significantly higher in these nutrients. Enjoy spinach raw in salad or sandwiches or cooked in soups, stews and side dishes.

Romaine:  One of the five lettuce types, romaine is a good source of folate and vitamin K. Tear (don’t cut) leaves to avoid the release of ascorbic acid oxidase, which destroys vitamin C. Best eaten raw, romaine is a perfect crunchy and refreshing salad base, sandwich topper or wrap.
Cabbage: The humble green cabbage is a fiber-rich cruciferous vegetable and excellent source of vitamins C and K. Eating cabbage regularly may help reduce the risk of certain cancers. Enjoy cabbage raw in slaw, steamed, stuffed or tossed into soup. Prevent the release of its smelly sulfuric compounds by cooking cabbage quickly.
Enjoy one of these leafy greens today! 
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 Source:  www.foodandnutrition.org/March-April-2014/

NUTRITION LABEL MAKEOVER

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“The Obama administration is hoping to make healthy eating easier for Americans by announcing a makeover for all nutrition labels on pre-packaged foods. The new rules, which would go into effect two years after they are finalized, are redesigned to make it clearer for Americans to know how many calories they are consuming. “
The labeling will take into account how some foods are consumed in one sitting. For example, the serving sizes for a bottle of soda will go from 8 ounces to 12 ounces. And the serving size for ice cream will increase from ½ cup to 1 cup. For yogurt, the serving size will be reduced from 8 ounces to 6. Larger packages, such as a pint of ice cream, would also have two columns on the labels  “per serving” and “per package”.
Another addition is the requirement of “added sugars” to the label. FDA is hoping this will decrease Americans’ consumption of sugar added to products. Before consumers only saw total carbohydrates and sugars, now you will be able to see how many grams of sugar or added grams of sugar are in that product. This differentiates between naturally occurring sugars in a product and those that are added to a product.
 
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Source:  http://www.koco.com/news/politics/Nutrition-labels-to-get-makeover/24707280