Tag Archive for: nutrition

Fitness & Mental Health for Mom

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As moms we have many different hats that we wear. We play the role of chefs, nurses, cleaners, counselors and SO much more. Whether we stay at home or work outside of the home, we are all working moms. It’s a job that we have 24/7 and by far the most amazing job there is. Being a mother combined with everything else that we do can be stressful. As a mother of three small children, that also works, I can say this from experience… It can be challenging at times to consistently make time for myself and be mindful of how I can effectively manage stress in a positive and beneficial way.

Something I strive to do is focus on both mental and physical health. Exercising is a great way to relieve stress and anxiety. When we exercise endorphins are released. Endorphins are hormones that the body releases in response to stress such as physical pain or intense exercise. After these chemicals are released, they cause feelings of well being and euphoria. Finishing a workout gives a sense of accomplishment and boosts energy.

When paired with eating a balanced diet, there aren’t many activities that make you feel that good. The recommended amount of exercise each week is either 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. Exercise can be accomplished in a variety of ways. Here are some tips to make this a regular practice for yourself.

 

  1. Do something you enjoy: This looks different for everyone. If you find it challenging to figure out how to incorporate it into your schedule, think outside the box.
  2. Workout ideas for your moms:
    1. Take your kids out on a walk or jog around the neighborhood while pushing the stroller.
    2. For those of you that have kids that are a little older, make it a fun family challenge and workout together at home. Physical activity doesn’t require you to go to the gym or a fitness class, you can do workouts at home too.
    3. If you’re a stay-at-home mom, try to exercise early before the kids wake up or during nap times.
    4. If you don’t work from home, take advantage of lunch breaks or any time that you have before or after work.
    5. Your workouts can be spread out in multiple mini sessions throughout the day instead of one longer session. It’s perfectly fine and still counts if you do two 15 minute sessions a day or three 10 minute ones. It all adds up and will make a difference.

 

SAMPLE AT HOME WORKOUT: INTERVAL TRAINING:  A workout I like to do at home, when I can’t make it to the studio to train, is interval based training. This is accomplished by establishing a set amount of time to perform the exercise(s) followed by a set period of time to rest and repeating the sequence. I like to choose at least 1-2 upper and lower body exercises, 1-2 core exercises and at least one cardio intensive exercise and end it with some stretching. This method helps keeps my intensity higher and lets me accomplish more in less time.  For example, do 4 rounds of squats, push-ups, lunges, bicep curls, jumping jacks, and a plank hold. The work : rest ratio for this would be 30 seconds on : 60 seconds off. 

 

Whether it be Zumba, Yoga, weight training or a great walk with the kids, just keep moving. In order for us to continue all that we do and have peace of mind, we HAVE to take care of ourselves and make it a priority. Your kids will be so motivated and inspired by this.  So the next time you feel anxious and stressed, remember that you are only one workout away from a good mood!

UC

Winter Blues

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It’s easy to be a little more relaxed with your diet and exercise habits during the winter. Even I have noticed lately that I have been lazier because it’s dark when I get home from work or I just don’t want to get all bundled up to venture out into the cold. It seems to be easier to maintain the healthy lifestyle during the summer months with all the fun recipes for fruits and vegetables that are in season, and the outside activities that keep us moving all day long. To keep you on track and ready for Spring, here are some tips on how to stay motivated through this Winter season.

  • Accept that it is COLD and gear up! Go pick up a couple pieces of extra warm clothing (hats, socks, gloves, coats) to make it easier to head outside for a trip to the gym or grocery store.
  • Wear bright colors. (If you’re into that) Wearing a bright coat or hat could help you feel happier and more upbeat. I tend to wear a lot of black and grey during the winter but mixing in a bright green or purple would be great for creating a fun and colorful mood for the day.
  • Surround yourself with positive people. The people around you influence your mood and behavior, especially during the dark winter months.
  • Cook something new. Try out a new recipe with a food you have never tried before, trying new things can be fun and rewarding. The whole point is to make a wholesome meal for yourself and rekindle the flame for making yummy home cooked meals. Some “winter mood” foods include: sweet potatoes, eggplant, and squash.

Here is a Winter Squash Soup recipe!

Prep time: 15 minutes / Cook time: 45 minutes / Servings: 4 / Calories: 346 kcal

Ingredients:

2 tablespoon butter
1 tablespoon olive oil
1 large onion chopped
2 stalks celery chopped
2.5 pounds winter squash peeled, deseeded and cut into chunks
1 tablespoon honey
5 cups chicken stock
Salt and Pepper to taste
Parsley (Fresh) chopped to serve (optional)

 

Directions:

-Melt the butter and oil in a large saucepan. Add the onions and celery, and gently cook until really soft – about 15 mins.

-Add the squash and cook, stirring for 5 mins.

-Add the honey and chicken stock, bring to a simmer and cook until the squash is tender.

-Remove from heat and using a hand blender, blitz until smooth (adding a bit more stock or water if the soup is too thick).

-Season to taste with salt and pepper. Reheat before serving, sprinkle with chopped parsley.

 

Recipe Notes

For the winter squash – you can buy whole squash and prepare them yourself or buy bags of ready to use.

 

Sourced used for tips and recipe:

https://www.everydayhealth.com/columns/therese-borchard-sanity-break/ways-fight-off-winter-blues/

https://www.errenskitchen.com/winter-squash-soup/

 

 

KM

Feeding Your Metabolism

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Metabolism refers to the energy produced to perform all functions of the body. Improvements in metabolism can help with weight management, increase overall energy and lead to a healthier lifestyle. Here are the top tips to give your body that extra boost:

 

 

  • Get adequate water intake:

 

Water is required by the body to work more efficiently. You wouldn’t run a car without gas or oil, so why would you deprive your body of water? Drink 8 ounces when you first wake up to help cleanse your body and allow for a more favorable environment for nutrient absorption. Aim for a minimum of 64 ounces per day.

 

 

  • Eat a balanced breakfast:

 

Breakfast is a great way to get your metabolism started in the morning. Aim for a balanced meal including lean sources of protein, complex carbohydrates and healthy fats. Alternating your breakfast meals and eating within 90 minutes of waking can work to boost your metabolism.

 

 

  • Build lean body mass:

 

The more lean body mass you have, the higher your metabolic rate. Incorporate weight or resistance training into your workout routine to help build lean muscle. This will cause your body to burn more calories at rest and help with weight loss.

 

 

  • Even out caloric distribution:

 

Waiting till the evening meal to consume the majority of your calories, can lead to increase in insulin levels, promote fat storage and result in weight gain. Your metabolism works more efficiently in the morning and slows down as the day progresses, so aim even calorie distribution.

 

 

  • Improve sleep:

 

Lack of sleep leads to increase in hunger hormone, ghrelin and decrease in fullness hormone, leptin. No wonder your feel so hungry on the day after only 4 hours of Zzzs!! To promote a more efficient metabolism and prevent weight gain, aim for 7-9 hours of sleep per night.

 

 

  • Fuel properly:

 

Skipping meals will actually slow down your metabolism, so eat every 3-4 hours to promote a more efficient metabolism. Getting a variety of foods and adequate amounts of protein, carbohydrates and fat from your diet is important for proper metabolism and nutrition.

 

Wondering what your metabolism is? Banister Nutrition performs metabolic testing for patients to provide more individualized care and recommendations for proper nutrition. Help your metabolism by implementing these tips!

Buying Healthy on a Budget

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Is grocery shopping for a healthy lifestyle more expensive? The answer is absolutely not, but it can be if you let it. As a student studying nutrition I hear this all the time from friends, family, and random people I meet, “I would love to start eating healthy but it’s so expensive”. I am going to show you how it can be way cheaper to buy fresh, real food versus the pre-packaged, convenience foods at the grocery store and share some tips on how to find the healthier products!

I have listed a few items that I feel are commonly bought at the grocery store (Walmart Grocery prices).

Shopper 1

  • Maple & brown sugar instant oatmeal packs (160 calories/serving) > $2.50
  • Welch’s fruit snacks (80 calories/serving) > $6.98
  • Bag of Doritos (140 calories/serving) > $3.98
    • Totals = $13.46, 380 calories

Shopper 2

  • 100% Whole Grain quick oats (150 calories/serving) > $1.76
  • 2 lbs of grapes (30 calories/ 15 grapes) > $5.76
  • 1 bag of string cheese 12ct (70 calories/serving) > $2.18
    • Totals = $9.70, 250 calories

As you can tell, shopper 1 bought the processed, pre-packaged items while shopper 2 chose a healthier and less processed version of shopper 1’s items. The healthier options not only cost less and are lower in calories, but the health benefits they provide are going to save you money in the future as well due to less medical bills and visits to the doctor.

I also have some tips to help you make healthier decisions while you are at the grocery store. I know you have probably heard some of these before but that just means that they are working for people!

  1. Make a list. This doesn’t mean throw together a list in the car on the way there, this means plan your meals and snacks for the week and write it all down.
  2. Eat a snack. We all know you aren’t supposed to go to the grocery store hungry, so if you know you’re one to buy impulsively from cravings, then have a snack before you go or even take one with you.
  3. Shop on the perimeter. Have you ever noticed that the fresh produce, meat, and dairy are all on the perimeter of the grocery stores? The processed foods tend to be in the aisles in the middle of the store, so after shopping for all your wonderful, fresh foods venture over to get necessities from the aisles such as brown rice or whole grain bread.
  4. I hope this blog has opened your eyes to the world of grocery shopping for a healthier lifestyle. Reminder: this does not mean you have to give up your favorite cookies or ice cream… Everything can fit onto your plate in moderation. In the long-run, your body and mind will thank you for eating fruits and vegetables as well as a cookie now and then! KM

Food Allergies

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Prevalence and Severity of Food Allergies Among US Adults – Article Review

A new study was published looking at the prevalence of food allergies among adults in the US. Since most studies are centered around childhood food allergies, this information is greatly welcomed. Food allergies continue to be a relevant topic as they pose a threat to many people’s health and well-being. Adults can either develop food allergies later in life (example: fin fish and shellfish) or continue to react to food allergies from childhood. This study set out to provide comprehensive, national representative estimates of the distribution, severity, and factors associated with adult food allergy in the United States.

Surveys were administered to a sampling of US households, age 18 and above, by NORC at the University of Chicago from 10/9/2015 – 9/18/2016. The primary outcome measures for the study were the prevalence and severity of overall and food specific convincing adult food allergy.  Criteria were set to distinguish between convincing and non-convincing food allergies: severity of reactions and organ systems involved. Statistical analysis was done to compare relative prevalence and other assessed food allergy outcomes by participant characteristics.

Overall 10.8% of US adults were estimated to have 1 or more convincing food allergies, suggesting that at least 12 million adults have adult – onset food allergies and 13 million have experienced 1 or more severe reactions. The data suggests 1 in 10 US adults are food allergic and 1 in 5 adults believe they are food allergic.  The most common allergies seen were: shellfish, peanut, milk, tree nuts, and fin fish. Half of the participants reported a diagnosed allergy and peanuts tended to be the FA with the highest rate of physician diagnoses. A history of severe reactions was more commonly reported by participants with peanut and tree nut allergies. 8.6% of participants reported 1 or more ER visits within the last year. Rates of females with convincing FA were higher than those of males and younger adults (age 30-39 years) were higher than participants 60 years or older. Food allergies continue to be a prevailing topic in health care and as shown in this study, are extremely common in the United States.

To see the study in its entirety visit: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2720064

MU

Holiday Health Tips

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Here are a few tips to stay healthy while still enjoying holidays!

  1. Bring your own food: Contribute a healthy dish to ensure there is something you can indulge in and consider eating the healthier options first.
  2. Don’t go hungry to the mall: never go to the mall on an empty stomach to prevent having grab-and-go food from the food court.
  3. Keep a food log: maintaining a food diary can help you stay committed to your health goals.
  4. Eat before going to a party: having a healthy snack before heading to a festive party can help curb appetite and lessen your cravings.
  5. Keep healthy snacks at the office: stash healthy foods in your desk at work so you’re not tempted by the office goodies piling up over the holidays.
  6. Manage portion size: use smaller plates and serving utensils, and pour drinks into tall, skinny glasses.
  7. Control your environment: eat with a small group when you can, sit next to fellow health-aware eaters, and keep visual evidence around of what you have already consumed.
  8. Keep up the exercise: no time for your longer workouts? Break them up into 10-15 minute spurts throughout the day.
  9. Choose your indulgences: pick items that are truly special and unique to the season, anything is OK in moderation.

We hope everyone has the BEST holiday season and we cannot wait to see you next year!

Tips from realsimple.com*

Turkey & Brown Rice Chili

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Happy December! Chili is such a popular staple food this season and we found this recipe just in time. While it cooks you have time to throw together a green, veggie salad to complete this hearty winter meal.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound uncooked ground turkey breast
  • 2½ cups coarsely chopped red and/or green bell peppers (2 large)
  • 1 cup chopped onion (1 large)
  • ½ cup chopped celery (1 stalk)
  • 2 cloves garlic, minced
  • 2 (14.5 ounce) cans 50%-less-sodium beef broth
  • 1 (15 ounce) can no-salt-added red kidney beans, rinsed and drained
  • 3 tablespoons no-salt-added tomato paste
  • 2 tablespoons packed brown sugar
  • 1 tablespoon chili powder
  • 2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce
  • 1 teaspoon ground cumin
  • 2 cups cooked brown rice
  • Grated Cheddar cheese (optional)

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add turkey, bell peppers, onion, celery and garlic; cook until meat is brown, using a wooden spoon to break up meat as it cooks. Drain, if needed.
  2. Stir broth, kidney beans, tomatoes, tomato paste, brown sugar, chili powder, chile peppers and cumin into meat mixture in large saucepan. Bring to boiling; reduce heat. Simmer, covered, 45 minutes. Stir in brown rice. Cook, uncovered, 10 to 15 minutes more or until desired consistency. If desired, sprinkle individual servings with Cheddar cheese.

This recipe is from Diabetic Living Magazine* Picture from eatingwell.com*

Nutrition Information – Serving size: 1½ cup – Per serving: 306 calories; 4 g fat(1 g sat); 9 g fiber; 40 g carbohydrates; 27 g protein; 36 mcg folate; 37 mg cholesterol; 11 g sugars; 2,219 IU vitamin A; 72 mg vitamin C; 56 mg calcium; 3 mg iron; 346 mg sodium; 323 mg potassium Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (44% dv) Carbohydrate Servings: 2½ – Exchanges: 2 starch, 1 lean protein, 1 vegetable

Sous Vide

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Nowadays cooking like your favorite celebrity chef is much more attainable. Home kitchens everywhere are housing many types of high tech cookware once only sought after by restaurant chefs. One such piece of equipment is the sous vide machine or immersion circulator. In the past, this method of cooking was expensive and invasive, but is now growing in popularity. So, what is this whole sous vide thing? Is it complicated or too science-y for the average home cook? The answer is no! This is something anyone can do at home and might even make your life easier and much more delicious.

Sous vide in French means “under vacuum.” This makes sense when you consider what it fundamentally is. At its basic level, sous vide is cooking food in an air-tight container, in temperature-controlled water. A vacuum sealer is an ideal way to create a near perfect seal. A large container (plastic bin, soup pot) is filled with water and the immersion circulator is submerged inside. The temperature and time is selected and the machine comes to life preparing the water bath. When the water reaches the desired temperature, the meat or other food item is placed in. When the food item reaches the set temperature many hours later, it is done! I recommend a quick sear in a pan to create a crust on the outside. A minute on each side is all that is necessary.

Being gently cooked in water means the food item doesn’t come in contact with air, flame, metal, and is never boiled. This creates an environment that allows total control and even doneness. No guesswork is needed, unlike traditional methods where meat needs to be poked with a thermometer or cut open, exposing its juices, to see doneness. You set your temperature of choice and when the meat reaches that temperature, it is ready to eat. It also means the most tender meat you could possibly dream of!

Chicken, pork, beef, lamb, fish, vegetables, and eggs all work great in the sous vide. You can add oils, butter, or seasonings to create any flavor profile you want. Each item will require a different temperature and time requirement. When cooking with such low temperatures, the key is the time to kill off any harboring bacteria as well as create a tender product. The magic of sous vide, is taking lean, tough cuts and making them super tender. You can buy an inexpensive piece of meat and make it taste incredible! We often buy chuck roasts, season with rosemary, garlic, salt and pepper. After 46 hours at 133 degrees, the meat is fall apart tender.

Being a working parent, dinner can be tough to get on the table without proper planning and preparation. Cooking with the Sous Vide allows me to have my protein cooked and ready when I need it. It’s incredibly easy and creates the most delicious food. So, will you sous vide??

MU

Crock Pot Sweet Potato and Apples Beef Stew

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Hope you enjoy this cozy recipe!

Crock Pot Sweet Potato and Apples Beef Stew
Ingredients:
?2lbs beef, sliced into 1.5 by 1.5 inch pieces
?1 can 14.5 oz beef broth + 1 cup water
?2 red delicious apples, divide by 4 (peeled and cored)
?1 large sweet potato, 1lb or 27oz peeled and sliced into big chunks, 1.5 inches thick
?1/4 cup onion, chopped
?salt to taste

Instructions:
Place beef, apples, onion, sweet potato, and broth in crock pot and cook on low over night (7-8 hrs). When ready to serve, add salt to taste.

*Carol actually made this and doubled the recipe because it is so easy to freeze and great to have ready on a busy night!

CARBS – The Facts

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The basics –

Our bodies need fuel to continue to work properly and do all of the amazing things we want to do. That fuel comes from protein, fat, and… you guessed it – carbohydrates! The amazing thing about carbs is that they instantly break down into sugar/glucose that the body is able to use immediately. Glucose is super important for your body; it’s also the type of fuel that your brain uses. When we aren’t getting enough carbohydrates the body decides to break down fat for fuel which sounds like a GREAT thing right? Not necessarily… When the body uses fat for fuel, ketones are formed. Ketones raise the level of acid in your blood, and that can be unhealthy over long periods of time. Think about this next time you are planning on restricting or taking carbs out of your diet completely. Removing major food groups from your diet is a BIG DEAL and should only be considered when recommended by a licensed dietitian or your primary physician.

Simple versus Complex –

REMINDER: There are no good and bad carbs; everything is OK when eaten in moderation.

Simple carbohydrates: Easily broken down by the body, raise blood sugar levels quickly, include foods like candy, pastries, and desserts.

Complex carbohydrates: Take longer to be broken down by the body which raises blood sugar levels more slowly than simple carbohydrates, include foods like multigrain bread, pasta, beans, potatoes, other vegetables.

We want our blood sugars to stay as consistent as possible, meaning we need to be including more complex carbs into our diet. A good rule of thumb to live by would be to fill HALF of your plate with complex carbs (fruits, vegetables, grains, beans, & dairy) and keep simple carbs to a minimum.

For some healthy MyPlate approved meals click this link>>> https://www.foodnetwork.com/healthy/photos/myplate-meals

KM