6 rules of nutrition

These rules aren't just for those of us trying to lose weight. These are rules to encourage HEALTHY HABITS for the whole family. Here's the first 3...

1. Never skip breakfast - it would seem to make sense that skipping breakfast means eating fewer calories, which means weighing less. But it doesn't work that way. People who eat breakfast tend to have higher total calorie intakes throughout the day, but they also get significantly more fiber, calcium, and other micronutrients than skippers do. Breakfast eaters also tended to consume less soda and French fries and more fruits, vegetables, and milk. Breakfast eaters were approximately 30 percent less likely to be overweight or obese. (Think about that—people who eat breakfast eat more food, but weigh less!)
   
   
2. Snack with Purpose - There’s a big difference between mindless munching and strategic snacking. Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients your child’s body craves.
   
   
3. Beware of Portion Distortion - Snack portions aren’t the only things that have increased wildly in size. Since 1977, hamburgers have increased by 97 calories, French fries by 68 calories, and Mexican foods by 133 calories, according to analysis of the Nationwide Food Consumption Survey. One easy way to short-circuit this growing trend? Buy smaller bowls and cups. A recent study at the Children’s Nutrition Research Center in Houston, Texas, shows that 5- and 6-year-old children will consume a third more calories when presented with a larger portion. The findings are based on a sample of 53 children who were served either 1- or 2-cup portions of macaroni and cheese.
   
   Google portion control and you will find great information and even tools you can use! This plate gives you a better idea of what your plate should look like. Here's the website where you can buy this plate: www.stepscount.com/Merchant2
   

Stay tuned tomorrow the remaining 3 rules....

Frozen Berry-Nut Parfait

It's true that most of the calories in nuts come from fat, but our bodies need some of these fats. Nuts provide protection from heart disease and help reduce blood pressure.

1 cup plain, fat-free Greek-style yogurt
1/2 cup fresh blueberries
1/3 cup diced frozen strawberries
1—2 packets Truvia or other natural sweetener
2 teaspoons vanilla extract
1/4 cup chopped walnuts, toasted

In a food processor, combine the yogurt, blueberries, strawberries, sweetener, and vanilla and process until smooth. Stir in the nuts. Transfer the mixture to a pint container, cover, and freeze for about 30 minutes, or until just frozen. Scoop into 4 parfait glasses and serve immediately.

Note: This dessert can be served later, but it will form ice crystals if frozenlonger than directed and thus won't be as creamy.

Note: If you opt to leave out the nuts, the calories are halved, or 45 perserving.

Makes 4 (1/2-cup) servings

Per serving: 90 calories, 7 g protein, 6 g carbohydrates (4 g sugars), 4 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 20 mg sodium

Spring Clean your Diet...

Toss a few heavily processed staples - Instead of overhauling your pantry all at once, start by eliminating corn oil and soda—both highly processed. Another easy step is replacing refined breads and pastas made from white flour with ones made from whole grains.

Focus on favorite foods - To keep it simple, assess what part of your diet supplies the most calories, suggests Mary Ellen Camire, PhD, a professor of food science and nutrition at the University of Maine. If you’re an omnivore, buy meat that comes from grass-fed cattle and eggs from pasture-raised chickens, but stick to conventional produce instead of organic.

Shop the perimeter- Most whole, natural foods are on the outside aisles of grocery stores—that’s where the produce, dairy, and meat sections usually are. As you go deeper into the center of the store, you encounter more processed and packaged food.

Check the labels -It’s the easiest way to distinguish a "clean" food from a highly processed one. Think about it: A head of lettuce has no label (totally natural), while a bag of ranch-flavored corn chips has a dozen or more ingredients (highly processed). Instead of eliminating all processed foods, study the labels on the packaging and choose those with fewer and simpler ingredients (avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium, and added refined sugar).

Think nutrients per serving -Consider the amount of nutrients in a product rather than focusing solely on price. Ask yourself if the price of the food is worth the nutrients (or lack thereof). You can make this assessment on every item by comparing the protein, fiber, minerals, and vitamins against fat, sodium, sugars, and chemical additives. Some clean eaters also focus on the environmental impact of the food. Some stores are promising to make the assessment easier. Walmart is phasing in a sustainable product index designed to help consumers judge at a glance the environmental impact of a product (including food).

Cook more meals at home - This is an easy way to shift more of your resources toward whole food and potentially save money. Plus, many restaurants rely on highly processed food to create their meals. To make home cooking easier, master a few one-pot or one-pan dishes with simple ingredients that you can whip up quickly and that will feed the family for days.

Adjust your tastebuds - If you’re accustomed to eating food with lots of salt, sugar, fat, and other additives, you’ll need to retrain your tastebuds to appreciate the more subtle flavors of whole foods. For instance, if you don’t immediately like the taste of brown rice, mix it with white (in decreasing amounts) until you adapt. (You can do the same thing with whole grain pasta.) It works for salty and fatty foods, too. Instead of switching immediately to, say, low-sodium soups, mix a regular can with a low-sodium version and adjust the ratio toward less sodium as you get used to the flavor. It can take up to 12 weeks to adjust.

All About Berries

All About Berries

All whole fruits are excellent sources of nutrients, but berries stand out from the pack. Fresh berries can give your memory a boost as well as protect your body against cancer and heart disease.

Berries contain antioxidants such as anthocyanin, which has triple the power of vitamin C and is known to block cancer-causing damage and the effects of many age-related diseases.

Fresh berries are better than dried if you're watching your weight, because the fresh berries' water content makes them more filling, and the vitamins are at their peak when the berries are freshly picked.

Strawberries rank with oranges in terms of vitamin C content and are a real immunity booster. Other great choices are raspberries, blueberries, and blackberries.

Foods that Cure...

Food Cures for Common Problems
From hangovers to PMS, get instant relief—without the prescription

Acne: You don't have to be a teenager to suffer from zits. Ditch the Clearasil and stock up on chicken: Researchers revealed that a diet high in lean protein and low in processed carbs (white bread, bagels, and other empty sugar-bombs) helps reduce blemishes significantly.

PMS: Blame your mood swings and intense cravings on a shortage of serotonin. To boost this brain chemical naturally, nosh on carbs such as sweet potatoes or a plain whole-wheat English muffin. Eat them when your PMS is worst, and the rest of the day, fill up on fruits, veggies, and protein to keep your belly full.

Bad breath: On a date and out of gum? No worries—that sprig of parsley on the side of your plate is rich in chlorophyll, a powerful breath-freshener.

Hangover: To avoid a pounding headache and sluggish feeling, drink 8 to 10 ounces of fruit juice before collapsing into bed after a night on the town. The fructose will help you burn off alcohol faster. An even more surprising way to sober up: asparagus.

Brain Booster: Beyond boosting altertness for up to 90 minutes, that morning cup of java (coffee) is the number-one source of antioxidants in the American diet and can help decrease your risk of developing Alzheimer's disease by as much as 60 percent.

Cholesterol Reducer: Antioxidants found in olives have been shown both to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, making olive oil a doubly potent protector against cardiovascular disease.

Why Small Meals Work
Over time, conventional wisdom changed from "eat three square meals a day" to "graze on small frequent meals." Some nutritionists say meal frequency doesn't matter and others even believe a single daily meal is okay as long as your total daily calorie intake isn't too high. But that's just not how the human body works.

Let's say you eat the right number of calories, but you cram them all into one sitting late at night. That's like trying to drive your car on empty all day then filling the gas tank after it's parked in the garage. The difference is your car will stall without fuel, whereas your body must keep going. To compensate for not being fed, your body can conserve energy (i.e. burn fewer calories) and dip into its back-up reserves, namely muscle, which can be converted into blood sugar to keep your brain and working cells fueled.

This "survival mode" is how humans have adapted throughout time, but it's not ideal. Going all day without eating means the "jobs" nutrients do don't get done, because the "workers" (namely carbs, protein, fat, vitamins, minerals and antioxidants) don't show up. Ideally, your body prefers a steady stream of these precious nutrients through your waking hours, in the right balance (not too much, not too little). That balance feels best physically and mentally, and intuitively it just makes sense.

Organic Gardening Class!

The owner of "Grounded" had mentioned a gardening workshop that was hosted by the leaders of the Community Empowerment Center.

Workshop: Organic Gardening & Permaculture
Date: Saturday, April 10th
Time: 1:00pm - 6:30pm
Contact: Michael or Jessy
Phone: 481-2244
Cost: $20-$30 (sliding scale)

Call to register for the class...

For more information visit their website: www.indianacommunity.org/gardening.html

Don't drink your caloies...

There's a reason why water should be your beverage of choice. If you're a soda drinker, the number of extra calories you collect every day can be staggering. One contestant on the Biggest Loser Ranch sat down with the nutritionist and calculated a typical day of drinking soda and sweet tea:

• 4.5 sweet teas: 653 calories, 441 mg caffeine
• 7.5 regular 20-ounce soft drinks: 1999 calories, 578 mg caffeine

Total per Day
Calories: 2,652
Caffeine: 1018.5 mg (equal to 7.5 cups of coffee)
Sugar: 3.5 cups

He had consumed 1.4 times his daily calorie budget at the ranch from beverages alone!

Just plan a little...

With the spring weather upon us we are more likely to get out and about with family and friends which often leads to eating out. Eating out can derail even the most determined healthy eater without a little planning!

Here are a few tips to keep in mind...

You can go out to dinner and still eat healthfully. Just remember to plan ahead. Visit the restaurant's online menu and decide ahead of time what you want to order so that you bypass those last-minute temptations. Avoid anything that is sautéed or pan fried. Instead, order your food grilled, steamed, baked, broiled or poached.

Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating.



You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:

• Can I have that without butter? Grilled? With the sauce on the side?
  
  
• I'd like mixed greens instead of fries with my sandwich.

Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:

• Go light on croutons, grated cheese and bacon.
  
  
• Opt for small amounts of low-fat or nonfat dressings on the side.

How 'bout some snacks....

Happy St. Patty's Day Everyone!

Now that you've heard about the Flat Belly Plan....here are a few sample 400 calories meals.

Mediterranean Salad

Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita.

Total calories: 398

Waffles Florentine

Prepare 2 whole grain waffles and spread with 2 Tbsp black olive tape­nade. Top with 1/2 c egg whites, scrambled in cooking spray, and 3/4 c spinach leaves. Have 1/2 c green or red grapes.

Total calories: 393

Almond Butter With Fresh Fruit

Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit.

Total calories: 350

Avocado Tomato Herbed Wrap

Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, 1/4 c sliced Hass avocado, whole basil leaves, and 1 tsp balsamic vinaigrette.

Total calories: 367

Dijon Egg Sandwich

Scramble 1/2 c egg whites in cooking spray. Place on toasted whole wheat English muffin spread with 1 Tbsp Dijon mustard and top with 1oz reduced-fat Monterey Jack cheese and 1/4 c cubed Hass avocado.

Total calories: 386

Avocado Bruschetta

Spread 2 slices toasted whole wheat bread with 1/4 c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple.

Total calories: 374

Cheesy Bean Dip

Mix 3/4 c rinsed and drained kidney beans, mashed, with 1/4 c diced onion, 1 Tbsp walnut oil, and 1 Tbsp balsamic vinegar. Sprinkle with 1/4 c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping.

Total calories: 389

Grab & Go Chocolate Cherry Trail Mix

Toss together 1/2 c whole grain O's cereal, 1/4 c semisweet chocolate chips, and 1 oz dried cherries. Drink 1/2 c fat-free milk.

Total calories: 429

Strawberry Chocolate Cottage Cheese

Sprinkle 1 c fat-free cottage cheese with 1/4 c semisweet chocolate chips and 1/4 c sliced strawberries. Sprinkle with chopped mint leaves.

Total calories: 379

Chocolate Banana Blast

Mix sliced 1/2 small banana and 1/4 c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt.

Total calories: 352

Blueberry Waffle

Top 1 frozen whole grain waffle, toasted, with 1/4 c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with 1/4 c blueberries and 2 oz fat-free vanilla yogurt.

Total calories: 350

Have you heard about...

Have you heard about the Flat Belly Plan? It's all over the internet and magazines...This plan is about more than reducing calories and increasing exercise. The Flat Belly Diet specifically targets belly fat—unlike any other diet. That’s because the eating plan contains a significant amount of monounsaturated fats, or MUFAs. These unique fats—brought to our attention by researchers studying the health benefits of the Mediterranean diet and lifestyle—are like little miracle workers in your belly.

RULE 1: Eat a MUFA at every meal
RULE 2: Stick to 400 calories per meal
RULE 3: Never go more than four hours without eating
These three rules are all you need to know to lose weight and keep it off.

Rule #1: Eat a MUFA at Every Meal
MUFA (MOO-fah) stands for monounsaturated fatty acid, a type of heart-healthy, disease-fighting, “good” fat found in foods like almonds, peanut butter, olive oil, avocados—even chocolate. MUFAs are an unsaturated fat, and create the exact opposite effect of the unhealthy saturated and trans fats you’ve heard about in the news. Numerous studies have shown that a diet rich in MUFAs is linked to a reduction in LDL cholesterol, the kind that clogs up arteries, and a boost in HDL, the kind that sweeps cholesterol out of the arteries and clears it from the body.

Rule #2: Stick to 400 Calories at Every Meal
You’ve probably noticed from looking at the list of MUFAs that they’re not exactly low-cal choices. They’re all foods—nuts, oils, etc.—that we’re usually told to avoid when trying to lose weight. But because these MUFAs are so essential to losing belly fat, they need to be included. That means that calorie control takes on extra importance. All the meals in the Flat Belly Diet provide about 400 calories. An added bonus of this controlled-calorie plan is that you can substitute one whole meal for another. If you really want to, you can eat breakfast for dinner or lunch for breakfast. You can even eat four breakfast meals in one day if you really want to!

Rule #3: Never Go More Than 4 Hours Without Eating
A diet won’t work if it makes you feel hungry or tired. That’s why on the Flat Belly Diet, you’re required to eat every four hours. Waiting too long to eat can cause you to become so hungry (and irritable) that it’s hard to even think clearly. That means you won’t have the energy or patience to think through what the healthiest choice is or come up with a meal idea, let alone prepare one.

Another tip for success: Don’t skip breakfast. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat three or four more times a day.

For more information click here: www.prevention.com/flatbellydiet/articles/28dayplan

Test your I.Q. for calories...

Did you know that a glass (6 oz.) of red wine - 150 calories vs. a pina colada (6 oz.) is 327 calories??? A half of a cup of raisins - 217 calories vs. half a cup of strawberries - 23 calories.... challenge yourself and your friends at http://caloriecount.about.com/cc/challengefriend.php

Another great tool at Calorie Count is the recipe analyzer. Just type (or copy and paste) your ingredients into the "recipe" box and be sure to put in the correct # of servings. Then click "analyze recipe" and it will ask you Qs then give you the calories per serving. Click here and check it out: http://caloriecount.about.com/cc/recipe_analysis.php

Healthy Vegetable Dip & Smoothie

Healthy Vegetable Dip

Ingredients

• Low Fat Cottage Cheese ½ cup
• Lemon Pepper ¼ teaspoon
• Baby Carrots (finely chopped) ½ cup
• Snow Peas ½ cup

Method

• Combine cottage cheese and lemon pepper and stir well.
• Then add carrots and peas to the cottage cheese mixture and your dip is ready to be served.

----------------------------------------------------------------------------------------
Basic Smoothie

Ingredients

• Strawberries (hulled) 1 quart
• Banana (cut into pieces) 1
• Peaches 2
• Orange Peach Mango Juice 1 cup
• Ice 2 cups

Method

• In a blender, blend strawberries, banana and peaches, till the fruits are pureed.
• Now add in the juice and blend well again.
• Lastly, add ice and blend to desired consistency, pour and serve the smoothie.

Is your kitchen making you fat?

Your Plates Are Platter Size - Most of us make a habit of filling our plates and finishing what's on them. The 1970s, dinner plates have grown 25%, to 12 inches or more in diameter. Eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal, which can mean a 2-pound weight loss in 1 month. Use your salad plate to hold higher-calorie meals like pasta, and load your dinner plate with veggies. If you plan to buy new plates, the best size is 10 inches in diameter, any smaller and you'll be more likely to go back for seconds.

Your Counters Are Cluttered - Kitchens often become dumping grounds. A messy space makes healthy eating harder because it's a lot easier to grab a few cookies or order pizza than it is to unearth a countertop and cook. Plus, clutter leads to stress, which raises cortisol levels in the blood, increasing hunger. Pick one spot for mail and newspapers, and keep large areas of counter space clear for meal prep. Also, store a few cooking tools, such as a plastic steamer or food chopper, on an easily accessible shelf. And reserve an area in the kitchen for eating only, designated by place mats.

Your Produce Is Hidden - Eating five servings of fruits and veggies a day can help you lose weight and keep it off—yet produce makes up about a quarter of the food we throw away every day. One reason you forget may be that you're stashing it in the produce drawers, where it's usually out of sight—and out of mind. While the crisper is supposed to keep these foods fresh longer, if you forget to open it often enough, food goes bad before you can eat it. Buy only a week's worth at a time, and keep it at eye level in the fridge or in a pretty bowl on your kitchen table.

Italian Pork Chops

Ingredients: (serves 4)

• 3 teaspoons olive oil, divided
• 4 boneless pork chops or cutlets (about 5 ounces each)
• 1 cup (4 ounces) bell pepper strips, any color
• 1 cup (4 ounces) sliced red onion
• 3/4 teaspoon dried oregano
• 1/8 teaspoon salt
• 1/2 cup canned diced tomatoes
• red-pepper flakes
• 4 lemon wedges (optional)

Directions

1.

Coat a large heavy skillet with vegetable oil spray. Place over high heat for 1 minute. Add 1 teaspoon of the oil. Heat for 30 seconds. Place the chops or cutlets in the pan. Cook for 2 minutes on each side, or until browned. Remove to a plate and set aside.

2.

Add the remaining 2 teaspoons of oil to the pan. Reduce the heat to medium. Add the pepper, onion, oregano, and salt. Toss. Cover the pan. Cook, tossing occasionally, for 4 minutes, or until softened.

3.

Add the tomatoes (with juice). Stir to mix. Nestle the reserved chops under the vegetables. Cover and simmer over medium-low heat for about 6 minutes, or until a thermometer inserted sideways in the center of a chop

4.

registers 160°F and the juices run clear. Uncover and let stand for 3 minutes. Serve with red-pepper flakes and lemon, if desired.

Nutritional Facts per serving

CALORIES

255.4 CAL

FAT

11.6 G

SATURATED FAT

3.3 G

CHOLESTEROL

89.3 MG

SODIUM

219.6 MG

CARBOHYDRATES

5.1 G

TOTAL SUGARS

2.7 G

DIETARY FIBER

1.3 G

PROTEIN

30.7 G

Keeping the weight off

Studies show that 80% of people who lose weight will gain it back... the hardest part of losing weight is KEEPING IT OFF! Here are a few "back to basic" tips:

We've all heard this first tip time and time again....
1. KEEP A FOOD JOURNAL! Try to make it more of a true journal... write down what you eat and what/where you were when you ate it. How were you feeling at that time... were you angry, sad, bored, happy or maybe celebrating with friends! This will help you figure out if you are an emotional eater. It will keep you accountable for eveything you eat. And might motivate you to exercise a little more.

2. Throwout temptations - Throw out the things that will set you up for failure. If you crave sugar - get rid of the sweets / If you crave salt - get rid of the chips!! Clean out the cupboards and frig... stock up on veggies and fruits. As soon as you get home cut everything up into bite size pieces so when you are feeling snacky or you've waited too long between meals and you're REALLY hungry...you'll have easy to grab veggies to eat.

3. Take some snap shots....start taking photos of yourself. Put them on the frig... tape them to your bathroom mirror or the inside of your "snack" cabinet...wherever you will see them as often as possible. This will keep you motivated to eating right and staying healthy.

4. Spring is coming... check out some of the store sales for workout apparel. Find an outfit you feel comfortable so you more likely to go to the gym or for a walk.

Help Me Change Myself

Dear God,

Thank You that even when I am impatient or foolish, when I am so zealous to see results that I rush things and miss the way altogether, You forgive me and help me to find the right path again.

Today I pray that You would grant me the wisdom, will, and patience to persevere in the process of change.

Help me to accept where I am right now. With Your power at work within me, I can keep my eyes on my true goal: to become the best me I can be--for You! Today I embrace Your loving intentions for me, and I put all my hope in Your good and perfect timing. Amen.

Try these fancy moves...

Dragonfly

Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest (as shown). Straighten arm for one rep. Do 12 reps. Switch sides; repeat. Works shoulders, chest, back, abs

T-rrific toner

Stand with feet hip-width apart, a weight in each hand, arms extended at shoulder level. Lift right leg back and lower torso forward until body forms a T, arms straight toward ground, palms in (as shown). Return to start. Do 12 reps. Switch sides; repeat.

Turbo twist

Sit with legs out in front, knees bent. Hold one weight in both hands at chest level; lean back at a 45-degree angle. Maintain position as you contract abs and twist torso to right (as shown), then left for one rep. Do 12 reps.

• Works arms, back, abs, obliques