Get those veggies
So we all know we are supposed to eat more than 5 servings of fruits and vegetables a day but the problem is actually following through. It becomes even more important as we get older. Just like motivating ourselves to train for an event we need to motivate ourselves to eat properly. What motivates me is my schedule. Like most Mom's I don't have a lot of time to cook. So rather than going through the process of steaming or cooking a couple of side dishes to go with whatever protein I've cooked I grab some raw veggies, cut them up and serve them raw or with a simple dip. The kids love it and we all are able to eat a well balanced meal. The great bonus to adding more fruits and vegetables to your diet is increased energy.
Posted by Kalina at 11:43 PM 0 comments Links to this post
Labels: Nutrition
SUNDAY, MAY 25, 2008

How Sweet It Is
We all worry about calories, especially when we get older and it is harder to work off those extra pounds. So we all have to make decisions about what is more important and how we plan a balanced diet but still get some of those things we love. For me my biggest challenge is my sweet tooth. I have tried numerous ways to include sugar in my diet without going overboard. I do a combination of honey, regular sugar, and sugar substitutes. Sugar substitutes have aspartame in them and are a bigger challenge because they have questionable side affects which are hotly contested. Everything from soda, gum, lots of process foods and of all things some children's vitamins. A number of national and international organizations have assessed the safety of aspartame and an international committee of experts established an Acceptable Daily Intake value. However, some allegations of health risks have launched a debate. Some concerns have been raised about aspartame and its breakdown products. For example, it has been suggested that aspartame may cause headaches, epilepsy and brain tumors. If pregnant or nursing I suggest avoiding anything that has aspartame. The best tasting substitute I have found is Sweetleaf Stevia. Stevia is an all natural sweetner that has been used for years in Europe and South America. Stevia has zero calories and no aspartame. Stevia rebaudiana Bertoni is a perennial shrub native to the Amambay Mountain region of Paraguay. It has been enjoyed by the Guarani Indians for hundreds of years, who use it primarily to sweeten their herbal mat tea. I knew that I liked the taste of Stevia and was thrilled that it has zero calories but I was amazed after researching that it has some health benefits as well:

* Stevia actually balances blood sugar levels, and is safe for use by both diabetics and hypoglycemics.

* Unlike aspartame, there are no reports of adverse effects from stevia’s use and scientific studies throughout the world prove out its safety. Stevia has never been shown to cause brain tumors, seizures, blindness, or any of the other 92 adverse reactions associated with aspartame. * Unlike aspartame, stevia reduces the craving for sweets, making it the ideal sweetener for a society desperate to lose weight.

* Unlike sugar, stevia reduces cavities by retarding the growth of plaque.

* Stevia is used as a digestive aid in Brazil.

* Stevia contains antiseptic properties which have proven beneficial in speeding the healing process of skin wounds.

* Tests show that stevia’s antimicrobial properties inhibit the growth of streptococcus and other bacteria. This is especially noteworthy since some forms of streptococcus have become antibiotic resistant.

You can find it in any local grocery store and you can even bake with it. It comes in both a packet package as well as tabs that you can pop into your favorite drink. You can read more about Stevia at their web site http://www.sweetleaf.com
Posted by Kalina at 10:02 AM 0 comments Links to this post
Labels: Nutrition
WEDNESDAY, MAY 14, 2008

Recipes: Energy Shake
1 Banana
4 Frozen Strawberries
1/2 cup yogurt
8 ounces chocolate or your favorite flavor soymilk

Mix using a blender until all ingredients are smooth. Interesting twists, add 1 teaspoon of wheat germ and/or a couple of slices of Pineapple. Pineapple is a natural pain reliever, great to have after a long run.

Fit Tip: Drink this on the way to school rather than coffee. No time to make the shake, grab a bottle of water instead.
Posted by Kalina at 2:23 PM 0 comments Links to this post
Labels: Nutrition

Recipes: Chocolate Chip Cookies
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1/4 applesauce
3/4 cup granulated sugar
3/4 cup packed brown sugar
1 teaspoon vanilla extract
2 large eggs
2 cups (12-oz. pkg.) Chocolate Chip Cookies
1 cup chopped walnuts

Mix all your ingredients. Scoop onto a non stick pan using a ice cream scoop and cook for 12 minutes at 350. Enjoy.
Posted by Kalina at 2:11 PM 0 comments Links to this post
Labels: Nutrition

Recipes: Chicken Soup with Rice
1/2 diced onion
2 stalks diced celery
3 garlic cloves, chopped
1/4 cup olive oil
1/2 pound chicken breast, diced
5 cups water
5 cups chicken broth
1 bay leaf
1 teaspoon of salt
1/2 roasted pepper
1 can of kidney beans drained (or whatever you have on hand)
3-4 tablespoons of lite ranch dressing
3 chopped carrots
1/2 cup of cooked brown rice

Saute all your veggies including garlic in oil until tender, about 5 minutes then add the chicken and cook until the chicken is no longer pink. Transfer the veggies to a large stock pot and add broth and bay leaf. Simmer with lid on for about 15 minutes. Add the drained beans, brown rice and ranch dressing. Simmer for an additional 2-5 minutes or until warm. Serve with pita bread. Yum.
Posted by Kalina at 1:03 PM 0 comments Links to this post
Labels: Nutrition

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