nutrition – sassyfitnesschick

Smart Nutrition

Good nutrition. Smart nutrition. It’s a topic that comes up a lot and it’s a topic I’ve fielded not only for myself, but talking with others who desire to live a healthier lifestyle in regards to foods.

20180301_163337 — Colorful foods are always healthy choices

Add to that, for most of us, we have busy lives and schedules and food sometimes is well, an afterthought.

There could be a tendency to grab just whatever is convenient or at hand because we’re tired or worse yet, our hunger is on full blown overdrive.

I am notorious some days for being hungry, yet feeling to lazy to make myself something. This is especially dangerous when it’s been a day I’ve trained hard and my body is wanting some good quality nutrition for all it’s work that morning.

Someone, please admit, there are days you feel like that too. Hungry yet the idea of making food or even putting something together seems like to much trouble so you just skate by.

Not ideal, I know. There are some days I admittedly feel that way.

I’m smart enough to know my body needs proper fuel not just post workout, but also for a busy day of activities.

Yours does too.

Smart nutrition where does it start?

I’ve had friends jokingly ask if I’d follow them around and slap wrong foods out of their hands or tell them they’ve had enough at the dinner table.

It always makes me laugh. Maybe, we all want someone like that. This tough love accountability person who snatches a donut from us or reminds us we don’t really need that big Mexican platter for lunch. This person would simply follow us around like some muscular side kick directing our food choices.

I hate to break the news but smart nutrition, well, that starts with you.

It has to start with you because really, ultimately you are the only one making the choices.

Maybe you want to blame the co-worker for stocking piling donuts in the break room or use the reason you’re to tired to not make healthy foods so you stop at the fast food drive thru.

For example….

I’ve been helping my son at his shop this week. I ran out to do some errands for him and drove through a local fast food place for lunch to take back with me.

No. Not burgers and fries.

Although, I will admit, fries are at the top of my most favorite non- necessary food items.

However, they happen to make some amazing salads and that’s what I was after. I love salads, not as a “diet” food but as a “healthy, nutritious good for my body” food.

20180516_221124 — Now tell me how tasty this looks…..protein, fruit, and leafy greens

Eating it leaves me feeling satisifed, yet also energetic and not sluggish like I’d feel from a meal heavy in more simple carbs. I’ve eaten like this long enough that it’s a no brainer for me to go for healthier choices.

Although… why… why can’t salads smell as good on the wind as the smell of greasy foods??? hahaha

We encounter choices each day in how we eat. There can be an endless list to reasons why we don’t make smarter, healthier choices in our nutrition each day.

But when it comes down to what we put in our mouths, no one is standing there shoveling it in but us.

We are responsible for our own nutrition, good or bad.

Well where do I start?

No one understands better than I do that you just don’t magically develop good nutritional habits over night.

You just don’t.

You don’t undo or change a life time or years of eating certain ways without some determination and discipline to see it through. If you’re reading this I may assume you are wanting to eat nutritionally smarter.

Getting started requires a bit of a mental shift in your thinking. The foods or snacks you reach for. Your beverage choices. How much you eat. When you eat. It all takes some time and planning.

Oh yeah… planning helps. Some tips and tricks…

we live busy lives. Planning somewhat is crucial to success in developing smart nutrition habits.

Sitting down and thinking about meals and snacks and ingredients needed when you aren’t hungry is the best place to start. Once you’ve developed a plan and utilized it for awhile you won’t have to think so much about what you’re doing.

Consider your lifestyle. Do you work? Do you need healthy easy meals that won’t take much time to prepare or could be prepped in advance? Crock pots and one pan dinners are at the top of my healthy recipe ideas. If you need creative ideas, Pinterest is loaded with them.

You would need to consider your work meals. Maybe you don’t take a lunch but really, it’s the best way to ensure you are eating foods that you’ve chosen and aren’t going to be subject to grabbing whatever is easy in the work cafeteria.

Food prep. Ok I’m not really into that. I know what I like and what works for me so I don’t make containers of food to keep in ‘fridge. I’m also at home so it’s easy enough for me to make my meals based on what I want.

However, making and prepping things like fruits and veggies in advance will make it easier to grab it for lunch or to make up a easy salad if you don’t have to chop a lot of stuff, I sometimes will buy already cut and prepped veggies because I appreciate the convenience of it ( like broccoli )

Hard boiled eggs, cheese cubes, or sliced lean meats will make lunch prep quick and easy.

Try to eat foods as close to their natural state as possible. ( fruits, veggies, whole grains, etc) the more colorful, the better.

Cheetos don’t count by the way 😉

Learning to swap out high calorie or less nutritious foods is another way to being smart in making a healthy change. For example, swapping chips for crunchy veggies with ranch dip made with Greek yogurt is a way to not only cut calories, you get a little protein in with the yogurt. Greek yogurt is very high in protein and all I eat now days. I buy the non-fat plain and add my own fruit, nuts etc. or use it as a base for dips and cooking that requires sour cream.

Don’t forget your drinks. Sugary drinks contribute to your daily calories and are not a part of a smart nutrition plan.

In conclusion….

becoming smarter in nutritional choices takes time. Don’t get discouraged if you make choices you think you’ve “failed” in.

Really, an awareness shows you that you are trying and are aware of choices so that’s a good thing!

Take each day at a time, try to make wise choices in that day, celebrate your victories and learn from your mistakes.

Each day makes you smarter in your nutrition habits and leads to a healthier body and lifestyle.

Tell me… what tips or ideas work for you in regards to smart nutrition ?

Spotlight On Peas

Hello beautiful people. Today’s foodie spotlight is on peas. Yeah, peas. Stick with me here ok?

20180307_192610 — Eat your peas… they’re good for you

I haven’t led you astray yet have I ? Don’t answer that…

I recently had a new revelation on the lowly little pea. Over the weekend I had thrown down the usual big meal for the fam. I had made mashed potatoes, a slow roasted brisket and also an amazing carrot recipe that everyone went nuts over. You can find it in my spotlight on carrots post ( hint it’s the one wrapped in bacon)

https://sassyfitnesschick.com/2018/03/02/spotlight-on-carrots/

In a crazy way I thought peas would go good with all of it. What was I thinking??

Me, trying to pass them to people around table, “here, have some peas”

The response ranged from “ewww gross no!” to looks of horror as if I were attempting to poison them at the table.

Where did I go wrong? How did I fail as a mother? Heck, as the main provider of cooked food, how is it I couldn’t convince them that peas are indeed, tasty little morsels?

What is the pea, exactly?

The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas, which can be green or yellow. Pea pods are botanically fruit, since they contain seeds and developed from the ovary of a (pea) flower.

peas

How’s that for an interesting fact you probably didn’t know?

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

A one cup serving of peas contains 8 grams of protein and 7 grams of fiber. Peas are also really high in Vitamins A and C

Peas have many good things in them but it’s also important to remember they are a part of the “starchy” vegetable group ( corn, potatoes, peas, beans) meaning they contain three times the amount of carbs as their non-starchy counterparts.

If you can’t have fresh green peas, the frozen variety retains their color, texture, and flavor better than canned, and it’s great to know that the above characteristics aren’t affected when they’re frozen for one to three months. But neither frozen nor canned peas have an unlimited shelf life. Research on the matter has shown that the nutrient content of frozen peas begins to diminish during storage, so they should be eaten within six to 12 months.

Only about 5% of the peas grown are sold fresh. The rest are frozen or canned.

Canned or frozen peas are also high in sodium due to processing methods, to eliminate a lot of that, wash them first.

When buying frozen the petite types are often more flavorful.

Are there any health benefits to eating peas?

Yes! they have antioxidant and anti-inflammatory benefits ( hello anti-aging food) they could help support blood sugar regulation, they promote a healthy heart, and could protect against stomach cancer. They also contain 45 percent of the Daily Value in vitamin K for blood coagulation, and nearly a quarter of what’s needed daily in thiamin, vitamin A, and folate.

How about some fun pea trivia?

Green peas are the immature seed of dried peas often called field peas.

Dried peas which have been eaten for over 5000 year and were a stable during the Middle Ages. Field peas were easy to grow and saved many from starving.

Fresh green peas did not become popular till the 16 century.

Peas have such high quality protein that many commercial protein powders are starting to use it. This avoids the possible side effects of soy, or dairy products.

Canada is the largest producer of peas in the world!

Peas aren’t just for eating…

ok well, yeah, they are but do you know a frozen bag of peas makes an amazing ice pack? the peas are moldable around areas on your body to direct cold treatments. I’ve often used bags of peas as ice packs.

Have you ever used peas as ice packs ?

Time to eat…

Here’s a few fun recipes to try out if you wanna experiment with peas….

In summary although peas are often treated like a cheap side “green” veggie in restaurants to add color to a plate, they are a tasty, healthy and nutritious “fruit” that offers many health benefits to us.

Do you enjoy them? If so do you have ways that you like eating them?

Cauliflower And Breadsticks

Mark Twain once wrote, “Training is everything. A peach was once a bitter almond; a cauliflower is nothing but a cabbage with a college education.”

I got you with the title, didn’t I? You are wondering what on earth one has to do with the other…..

If you’ve been following along on some of my posts in the last couple weeks you may have seen some of my comments on food “projects” I wanted to try. Sometimes it’s about a particular veggie or fruit as in my spinach post last week.

https://sassyfitnesschick.com/2018/01/19/spinach-benefits-and-great-hair/

One of the things I’ve talked about experimenting with is cauliflower. That plain, ordinary looking vegetable is also rather versatile which is great if you are following any low carb or gluten free eating plan ( which I’m not)

cauliflower

I just like food ya know? Eating veggies is really good for me and they also tip the scale fairly low in calories so it’ a win/win.

Fun food and nutrition facts

Let’s start with the fact an entire head with a 6 inch diameter has only 146 calories. Yes, you read that correctly.

146 calories. Impressive.

It is also loaded with calcium, magnesium, and Vitamin B-6. Most impressive, that entire head offers 472% of Vitamin C! It also contains 50% of our daily need for potassium. C

Bet you didn’t know that 😉

Ok so we now know that cauliflower is crazy low in calories AND contains lots of good vitamins in abundance for our bodies.

Does it offer any health benefits?

I’m glad you asked. Why yes, yes it does. Cauliflower includes plenty of vitamins and minerals, but its real power comes from cancer-fighting compounds known as glucosinolates.

Other top benefits include….

Reduces Cancer Risk.
Fights Inflammation.
Provides High Levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)
Improves Digestion and Detoxification.
Aids in Weight Loss.
Helps Balance Hormones.
Preserves Eye Health.

You know what kinda, semi-amuses me? That list reads like what some of these snake oil health companies claim with their products, and look at this, you can eat whole, real, natural food and get the same benefits. AND you can buy a whole lot more cauliflower for your money 😉

How to eat it

Cauliflower is essentially a blank canvas. I hope you venture more into cooking with it than just steaming . One of my most favorite, fast and easy ways to cook it is by roasting it.

Sweet heavens, roasting any vegetable adds so much more flavor and overall “deliciousness” to it.

To roast, simply wash and prepare the cauliflower breaking it out into florets. Toss with some olive oil, cracked pepper and sea salt. Roast in a hot oven ( about 400) turn frequently so it browns and crisps all over ( the best part) it usually takes about 40-45 minutes. I have to be careful because I can literally nibble away at it while I’m cooking the rest of the meal and my kids really are into this version of cauliflower and like to find some left to go on table 😉

I should say I’ve got numerous recipes pinned on Pinterest for this vegetable. Some are waiting to be tried and a few others I have tried.

I mentioned in Monday Musings https://sassyfitnesschick.com/2018/01/22/monday-musings-2/ that I had made the “potato” salad version. Seriously, of my family members that eat potato salad, they all ate it and liked it.

Find it here…. https://www.pinterest.com/pin/ARWljr6ZFFOvYUscYjTe9A7nbrhyjxkPAneCDUxOw3Ivn3gw6Jl8SRY/

Another recipe that has been taunting me is using cauliflower as a crust for breadsticks or pizza. I mean… really? I decided tonight was the night to experiment. This is best done when no one is home and has high expectations of me making a meal while I’m in the middle of food experiments.

Tonight it was the breadsticks.

I found it fascinating that after a quick trip through my food processor it did indeed look like fine, fluffy “flour”.

20180124_175414 once you add in the additional ingredients you pat it out onto a baking sheet so it looks kinda like this….

20180124_182755

20180124_185958 — After baking it’s all golden and pretty

Oops. The final product. I guess I got a bit zealous sampling before I snapped a pic.

20180124_200547 — I added a bit of cheddar with the mozzarella because, why not?

My take on it.

Ok, it’s not bread. I had read on several posts the “negatives” to this is the fact the cauliflower contains a lot of water and trying to get enough of the water out so it can bake and not be soggy. I baked longer than recommended time, the outer edges were crispier but the inside was more soft, soft but good. Next time I will try a method I read about that suggested pressing it into paper towels to help pull out more of the water.

It smelled delicious and had good flavor. I can definitely see using it as pizza crust as tomato sauce would enhance flavors.

If you are on gluten/carb free diet this could be a good substitute for bread cravings… but still it isn’t bread… and I guess if I want breadsticks I will most likely have the real thing.

Next up on my “to try list” is Sweet and Sour Cauliflower. I hope that is as good as it sounds.

Now what about you? Have you tried any cauliflower recipes? Have you tried it as crust for bread or pizza?

The ABC’s Of Building A Healthy Diet

Healthy eating 2

So it’s early afternoon and I’ve finally managed to escape to my fav coffee cave and write. WHY is it so hard to get it done sometimes? Not for lack of ideas or clever creativeness but some days are just hard to make it happen.

I’m making it happen today… doing it before you decide I’ve given up on this idea of writing.

I’m glaringly aware that my computer informs me today is November 2 and there are a few thoughts that accompany that awareness.

First, wow, October sailed by. Of course I ended the month like many playing dress up for Halloween and hanging with my kids getting free candy from people who had nothing better to do than sit in their driveways all evening 😉

Then of course, with the arrival of November there are thoughts of Thanksgiving now dancing in my head. There will be plotting and planning for all of the goodies that go with that day.

BUT before Thanksgiving or anything else…. gulp.. this is the month of my duathlon. Actually 17 days out from this point. It’s hard to not see it staring me down but ready or not… it’s coming.

Ok.. more on that later….

November definitely makes me think about food. It makes me think of the seasonal tasty treats we get to enjoy and the traditions that go with them.

But today I’m thinking about food more along the lines of a healthy diet. What does that mean, exactly? And how do you build one if you don’t know much about it? Maybe you’ve been wanting to eat better but just aren’t sure what goes into a “healthier” daily diet.

Realistically, there’s no one way to eat that’s right for everyone. What works for you, might not work for me.

We’re individual and our likes and needs are varied and different. Our likes can be based on not just our needs but cultural preferences too. A person with health issues, like diabetes, may have to eat differently from someone who doesn’t. So it’s rather broad to say there’s a standard healthy diet that fits everyone.

However, there are some definite building blocks that apply to all of us. With these building blocks you can shape and build your own nutritional plan that works for you.

What is a healthful diet?

it provides the proper combination of energy and nutrients to you each day. It has four characteristics.

It’s adequate, moderate, balanced, and varied.

No matter your age, health, fitness level or weight, if you keep these thoughts in mind you will be able to select foods that give you energy and provide good nutrition to you each day.

A healthy diet is adequate

An adequate diet provides enough of the energy, nutrients, fiber and crucial vitamins and minerals to maintain a persons health. A diet can be inadequate in one area or many areas of a persons daily needs. For example, many people don’t eat enough vegetables and not consuming enough of the fiber and nutrients vegetables provide. Their intake of protein, carbs and fats may be more than adequate, often to many of these calories are consumed and the person is overweight because they eat more than exceeds their energy needs.

Under nutrition can also occur if there are several nutrients ignored for long periods of time.

Also a diet that is adequate for one person may not be adequate for another. As an athletic woman, my caloric needs on many days during the week are vastly different from a woman my age who is sedentary or lightly active. As individuals we would differ greatly in our activity level and our body fat and lean muscle mass making our requirements for fat, carbs, proteins and other nutrients very different.

A healthy diet is one of moderation

Moderation is one of the keys to a healthful diet and I believe one of the most important. Moderation refers to eating any food in moderate amounts, not to much or to little. Eating to much or to little of any foods we cannot reach our health goals.

One example would be people who consume soft drinks. Loaded with empty, non-nutritious calories, it’s an easy way to pack on the pounds if many are consumed each day. Often I’ve seen individuals stop drinking soda and easily drop pounds.

Enjoy a variety of foods and treats, in moderation.

A healthy diet is balanced.

A balanced diet contains foods that provide the proper proportions of nutrients. The body needs many types in varying amounts to maintain health.

A healthy diet is varied

Variety of course refers to eating many foods from all food groups on a regular basis. Often I have people say… “well, I don’t really like to eat….. ( some food)” and I remind them there are lots, and lots of other foods they can choose from that are healthy and provide good nutrients to their body. When you eat a variety of foods it will increase the chance that you are consuming all the vitamins and minerals your body needs. Also, when you eat a varied diet it keeps boredom from setting in which often cause many people to give up because they are tired of the same foods. Enjoy so variety in your daily diet!

In summary…

A healthy daily diet provides adequate nutrients and it includes sweets, fats, salts, and alcohol in moderate amounts only. A healthy diet includes an appropriate balance of nutrients and a wide variety of foods.

Foods to include in your day would be:

Whole grains, a variety of veggies, fruits, dairy products and protein foods. It’s important to remember protein goes a long way in keeping you satisfied and preventing hunger as well as keeping your blood sugar stable through the day. Make sure you get adequate portions at each meal to feel full and avoid those feelings of “crashing”.

When it comes to vegetables, many people do not come close to getting enough in their daily diet. Learn to experiment with a few new ones each week. Learn different ways to cook them and be willing to explore new options for your health.

Filling your meals with whole foods ( foods as close to being real and not processed as possible) you will be able to meet the majority of your nutritional needs.

The extra stuff.

You need to limit the amount of empty calories you consume. empty calories refer to foods that provide few or no nutrients. You should limit the number of empty calories you consume to a small amount that fits in with your daily requirements. all of which depend on your age, gender and level of activity.

Foods that contain the most empty calories are :

Cakes, cookies, pastries, doughnuts, soft drinks, fruit drinks, pizza, ice cream, hot dogs, fast foods etc. High sugar foods such as candies, desserts, soft drinks and alcoholic beverages are all referred to as empty calorie. ( I know, you’re thinking, that’s all the fun stuff!)

These foods don’t have to be banned, they just shouldn’t be what your daily diet mainly consists of.

Building a healthy and nutritious food plan might take a little work and discipline but with time you will find you can not only eat well, but have some cake too 😉

Before you eat, think about what goes on your plate or in your cup or bowl. — This is a great visual on how to structure your meals.

School Days And Healthy Lunches

Monday was a big milestone for many parents. It was the start of another school year. It meant sending kids off for the first time or maybe it meant moving them up to another level of education.

I’ve observed all of it in a different way.

This is the first year I don’t have a child to send off to school. I had to buy no supplies or sign endless miles of back to school paperwork. I didn’t think of back to school clothes or what I needed to have on hand for lunches. My alarm didn’t go off getting me moving to make sure everyone would be up and on time for the bus. No teacher conferences or meetings that drone on forever.

Maybe, I should’ve shed a tear or two over it. I’ve had children in school for more years than I can count now so I’m ready to move on.

I say all that… but…. my kids aren’t really done with their education. I had two head out for college. One, in his second year. The other, back to Freshman status again.

They bought their own supplies. They figured out what they wanted to wear to school. They are adults so they are responsible to sign off on their own paperwork. They get themselves going and figure out what time they need to leave.

It’s all very….. wonderful.

On the other side, my grandson started school. How can this be? This pains my heart as much as when my little ones went off to school. I watch my adult son now contend with all the years of schooling in front of him while I silently ponder, wasn’t it just yesterday, I was holding his little hand walking down the big hall way?

Ok before I go and get all crazy sappy on you…..

One thing that goes hand in hand with school no matter the age, is food. There will be lots of lunches packed and prepared in households with schools arrival.

Lunch boxes will be purchased with the anticipation of what will go in them. ( I can still remember that new plastic smell of a new lunch box)

Let’s take a moment to admire them all fresh, clean, and unscratched.

They will never be like that again once they leave your house 😉

It was a HUGE deal every year, my kids picking out their special lunch box. Of course, by the time they hit high school, it was a bonus if they managed to toss a random assortment of food into a plastic bag before they flew out the door.

Needless to say, over the course of the years, with many kids, I had quite a few lunches at school with them. It was a treat to have your parent come eat with you… well.. for awhile.. until they wanted to pretend like they… had no parents.

The lunch selections that were revealed by their young peers were often, interesting.

There would be the standard cafeteria fare which my kids often begged to eat but were quickly disappointed when they had it.

My oldest pleaded with me to let him eat the spaghetti they were serving the next day.

He was in maybe 5th grade at the time. Why not? I let him. I already knew what to expect when he came home that next day.

“That spaghetti was gross! It was nothing like yours! I’m never eating stuff at school again!”

I figured I’d let him make his own conclusions that the school spaghetti would be Chef-Boyardee from a can and not the homemade variety he only knew.

Many children come with a healthy balance of foods in their cute boxes or bags. The treats were often devoured first, followed by the second better option, with the healthier things being at the bottom of the consumed list.

I remember one child plopping down across from me ( they are always so excited when a parent is there… any parent… you automatically adopt a table load of kids 😛 ) she dumped her lunch on the table and it was nothing but a bag of various sweet items.

I tried not to look horrified. I may have failed miserably in the attempt.

I choked out… ” Wow, that’s an interesting lunch” to which the child smiled at me and said “I made it myself!”

I’d certainly hope so. I wondered if the mom had any clue what her child had assembled for lunch that day.

With school beginning and lunches packed, as parents we will make efforts to offer our kids tasty, portable meals that will hopefully sustain them through a busy, active day.

With childhood obesity at an all time high, we need to be mindful of the foods we provide for our kids, in our home, as well as what they will take to school 5 days a week.

One of my sons teases me about being in school and that he was the kid dragging out a water bottle to drink while the other kids had “juice” boxes. ( Note, many of these are nothing more than sweetened drinks with a nod of “juice” in them) and he had cut up apples while no one else would eat fruit.

Of course he goes on to say I split Oreos in half… haha… he is the most… “dramatic” child I have.

I reminded him he got the whole Oreo 😉

Hey, all I can say is I tried as a parent to offer the best foods to them I could.

Our kids can only eat foods we provide for them. We are responsible for the foods we bring home to them. If there is limited junk/sweet/treat foods they won’t be able to eat them. We need to stop thinking chips/cookies/donuts/muffins/crackers/sodas etc are a necessary food group. If we teach them that healthy whole foods are tasty from an early age they won’t have a problem taking them in lunches.

Healthy tips/suggestions for lunches

~ If you want to send “juice” boxes, read the label to make sure they are juice or are labeled as such. Many proclaim to be but only offer a tiny percentage while the rest is sweetened water. If the first ingredient is “high fructose corn syrup” look for something else.

~ It really is ok for them to take water in their lunch too. You can buy small mini bottles to fit in boxes.

~ Offer whole grain breads over white bread.

~ Baby carrots or other veggies are often a fun snack. Include a small container with some dressing if your child likes that.

~ Prepare fruits or veggies to make them easier to eat.

~ Protein foods will keep their tummies full feeling. Cheese sticks, hard boiled eggs, yogurts all are good protein sources and easily portable.

~ Don’t underestimate the nutritional value of a good peanut butter and jelly sandwich. Peanut butter is nutritious, filling, and a great healthy eating option. It offers 8 grams of protein for 2 tablespoons

~ Opt for whole wheat crackers and breads

~ Milk can be purchased at school which is often colder and more palatable than if it comes from home in a thermos or container. Yikes.. the days of warm milk….

~ Sweet treats are fun and kids enjoy them. Just limit the amount that goes into their lunches. Excessive treats take away from the actual idea of having “a” treat.

~ Consider making roll ups with turkey and cheese in whole grain tortillas instead of using bread.

~ Individual fruit cups are less perishable, look for ones without added sugar.

Our children have busy, active days at school learning, playing and constantly moving. Make sure the bulk of their calories are nutritious and filling to give them energy for their entire day.

Do you have any lunch box tips or tricks for healthier eating ?

Brown-Bag_Healthy-Back-to-School-Lunches

Food Vs. Supplements

Sticking-to-Whole-Foods-vs-Supplements-in-Your-Everyday-Diet-765x510

Commercials. If there’s one thing they are designed for it’s to sell you on the product at hand. To convince you that your life will be better with it. They want to make you spend your money on it.

You name it, nothing seems to be off limits anymore. One has caught my eye several times for an anti-aging skin care product… not because I put much stock in products that promote that. The cream supposedly has blackberry extracts to contribute to keeping a young look.

Of course my first thought was… why not just eat those suckers instead of using a cream that may have a touch of blackberry extract in it? They are a staple in my food consumption almost every day… I think it’s better eating them than slathering them on my eyes…

Blackberries are loaded with Vitamin C with a serving at 3.5 oz, offering 35% of the daily allowance, that serving is only 43 calories, and they are an excellent source of soluble and insoluble fiber. A serving offers 5.3 grams of fiber. This humble fruit is also loaded with all kinds of vitamins and minerals and antioxidant properties. These antioxidant compounds protect against aging, inflammation, cancer and other neurological diseases…their dark color is a sign of their high antioxidant content.

Now back to the skin care with blackberries being marketed as an anti-aging cream.

If blackberries are loaded with so many good things in such a tiny package, and are a huge anti-aging food, you should be eating them up and not just slathering a bit of cream on your skin that may have miniscule amounts in it.

You’ve heard that saying you are what you eat? Nourish your body from the inside out.

There’s a huge market right now for supplements and health products on the market. They all offer a replacement option to the actual thing… real food.

Vitamins. Minerals. Health aids. Probiotics. Protein powders. Colorful drinks. Meal “replacements”.

That’s my favorite. I don’t want a meal “replacement”.

I want real food, thank you.

This, that and the other. So many things vying for your attention and your money… mainly…. your money.

A quick stroll down the health and supplement aisle will have you believing you need these products to be healthy because well, you know, eating balanced, nutritious food just isn’t enough to keep you healthy, vital and energetic. Certainly you are lacking something…so take a supplement. Use our drink. Take this pill.

We’ve had this pushed at us for so long, we’ve started to buy into it…literally.

One of the biggest markets right now has to be with protein/supplements/shakes/add in’s etc.

Often people purchase thinking they need it, especially if they are spending time in the gym. I mean, isn’t that just a part of it? Like lifting, sweating, making gains.. you MUST be chugging down protein?

OK first… a quick look at what whey protein is

Milk is made up of two proteins, casein and whey.

Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

This is what you see mostly in the aisles of stores.

Whey protein is used for weight loss and to help protect and build muscles.

If you use it, it should in balance too. Over doing on protein supplements can cause health issues such as stomach pains, cramps, reduced appetite, nausea, headache and fatigue.

A friend recently sent me a story of a young woman who was training and working on building her body for fitness competitions. She evidently lived on a pretty steady diet of protein supplements/drinks/high protein diet etc.

She was found unresponsive in her home and later died. Evidently she had a rare genetic disorder that stopped her body from breaking down protein properly. This caused ammonia to build up in her blood and an accumulation of fluid in her brain. Unfortunately, this isn’t really tested for and only found after her death.

I know you’re sitting there thinking… “well, this is a rare thing so… people don’t need to really worry about this” …

the fact is, to much of anything isn’t good for us. Our body can only use and process so much protein at a time before the rest of it’s washed out. Excess protein will not make us have more muscles or achieve a better level of fitness.

I love protein and it definitely keeps me satisfied and from feeling hungry. I know it feeds my muscles and helps them to get stronger, and even grow a little. My protein comes from food sources, although, after long endurance workouts when my appetite is not there, I will use one for recovery just to get some carbs and protein in until my appetite returns.

People are “sold” on the idea that food isn’t enough. Or if a supplement/vitamin/ drink is good, more should be better.

We are bombarded with products in the store, online, and even what our neighbor is pedaling that is supposed to help us fix all of our ills ( which we don’t even know we have till we get the product to miraculously cure them all) There are a few out there that are promising to “cure’ more and more things. Just note, I’ve seen new fine print that says it’s not FDA approved and that its not to prevent, cure or treat diseases)

Once again I’ll say this, our bodies are made in a beautiful balanced way, needing just a certain amount of vitamins and minerals for optimal health. To much of one thing could be enough to make you sick or throw off another vitamin or mineral in your body.

And don’t be lead astray by companies trying to sell you on the idea you’re “lacking” something and need to take their product. The only way you know you’re deficient in something is usually through the doctor after having lab work done. And if you are worried about something, talk to your health care professional!

Case in point… last year my husband had labs done and was found to be deficient in Vitamin D. Yes, he has been using a supplement with his nutrition to get his levels where they need to be.

Don’t be led astray that you “need” something without any evidence for it.

So here’s the deal…

good quality, nutritious food IS enough.

It is enough to give your body daily fuel, sustain it for workouts, your daily activities, and help you build a stronger more fit body if that’s your goal.

When you cut out non-essential foods that don’t contribute to your health and fitness goals and focus on eating nutritionally balanced foods, your body will respond, especially when you add in a good healthy dose of exercise.

So many of the problems we deal with today can be improved on with better nutrition, getting the non-essential foods and drinks out, exercising more and maintaining a healthy weight.

You don’t need supplements, shakes, drinks, potions or anything else to build a healthy body. We need to be careful about extra things we put in it lest we throw off the perfect, beautiful, balance that its naturally made to operate in.

Do you or have you used supplements ? Do you feel they helped you? Have you ever felt like you just had to go along with what was currently popular?

The Athletes Body And Food

girl veggie runner

“With all of the exercise you do, I guess you can eat whatever you want?”

This is one of several questions I often get asked and the answer is, no, I don’t eat whatever I want.

I’ve tried these past few years to build a different relationship with food. Specifically, food in regards to exercise. Maybe you need to build a different relationship too or maybe you’ve hit a balance with it.

The question I’m asked of course, is merely inquiring.

If I’m investing so much physical energy I should certainly be able to eat whatever I want. This naturally means freedom to eat all perceived “off limits” foods since I will burn them off.

Of course the game changer for me if you’ve read previous posts, is the fact I’ve set nothing “off limits” so I don’t necessarily feel the need to eat forbidden foods because I’m exercising.

I know it’s there, if I want it.

Since I started on my athletic journey a few years ago, I’ve made it a point to never treat exercise like a free card to eat poorly. I guess the idea of pouring myself out, working hard, and then coming in and wolfing down a donut and chocolate milk ( although chocolate milk can make a good recovery drink 😉 ) seemed rather, pointless and negating to all I had just done. Not only that, if I was training to get strong and healthy why wouldn’t I feed my body good stuff ?

So I learned to train my thinking, essentially reshape, another aspect of my relationship with food.

Our food relationship

I wrote about that in a post recently. Our relationship with food. We all have one. For many of us we will need to continue to define this relationship in regards to our athletic activities. We cannot treat it as a free card to eat extra or eat badly.

About eating extra…..

there’s a bit of a disclaimer to that. When my training has kicked up and I have days that I’m heavily invested on a physical level I know my calories will need to increase to support what I’m doing. This is where learning about my body, listening to it, and feeding it accordingly come into play. This isn’t eating extra just because I feel like it. Learning to support my body depending on my physical output that day is very different.

Same goes for you. If you are involved in physical activities, listen to your body, know your needs and eat to sustain your body for what you do. Eat accordingly on days you invest more physical energy and be more conservative on your non-exercise days or light training days.

Don’t use food as a reward for exercise

Yeah, I’m going there. I honestly cringe when I see posts or hear someone talk about getting to eat because they exercised.

Stop it.

Food and exercise both nurture your body. You don’t have to earn your food. On the flip side, you don’t have to abuse your body ’cause you had a burger and fries for lunch and feel you have to “work it off”. As if.

Food isn’t a reward and you aren’t a dog being thrown a treat because you worked out.

Food is fuel for your activities

When our relationship with food is in a place of understanding that it not only nurtures us, but fuels our activities we can look at it in a different way. If we want to perform well we can’t expect our bodies to operate on food that isn’t optimal. It can shift from a mentality of ” eating what you want” to “eating food that rebuilds your body and gives you energy”.

By all means, eat enough

Long endurance training sessions can seemingly kick my appetite in over drive for not only that day, but sometimes the next as well. I’ve learned to eat healthy foods to satisfy my appetite. Again, I listen to my body and feed it as needed. I try and eat enough, but not to much.

Listen to your body. Learn to feed it what it needs after your training. Focus on healthy foods to support recovery.

I will admit after heavy endurance sessions, food is often not on my mind as those workouts tend to kill my appetite for awhile. Intellectually, I know I need to get something in me. I’ve learned I can at least get some protein and carbs in with milk in a protein drink, I also add a banana as well, this gives me a good blend of carbs and protein for recovery.

Eat what you like that satisfies you and gives your body what it needs for repair and restoration post workout.

Keep in mind that the goal is about caring for yourself, before and after exercise. Food should be used to maintain your health and wellness, but hey, if you need some chocolate in there at some point, go for that too 😉

How have you viewed exercise and food? Do you or have you, used it as a reason to eat more or eat lesser quality food? Do you think exercise is a reason to eat “whatever” you want? Have you changed your thinking on that? How did it help you?

Goldilocks And Oatmeal

I thought we’d talk about food today. I like eating it and I’m fairly sure you do too 😉 last week I did a blog on veggies so if you missed it check it out before you go ( Veggie Tales).

Like veggies, this other food gets a bad rap and many people don’t like it or have horrible childhood memories of their mother forcing them to eat it.

This particular food has interested me for awhile but I haven’t really investigated it much until recently.

Ok I know you’re sitting on the edge of your chair in eager anticipation wondering what it is…..

Oatmeal my friends. Oatmeal.

goldilocks_2 — This may or may not be my childhood picture 😉

Now stay with me… don’t get out of that chair and leave just yet. There’s a new kid on the oatmeal block called steel cut oats, and maybe like Goldilocks from the Three Bears story, I’m in pursuit of the oatmeal ( or porridge 😉 that’s “just right”.

This isn’t your moms oatmeal you could paste walls with. I can say that ’cause I’ve had it too. Often it comes in little packages already loaded with sugar and you add hot water and stir till mush. Oh I know they’ve upgraded to little cute containers now but the operations are still the same. Maybe you like the idea of oatmeal but you just can’t get past the gooey consistency of it.

Let’s talk about steel cut oats and the difference between them and rolled oats.

The difference between rolled and steel cut oats is that while both contain whole grain oats, they are processed differently. Rolled oats are steamed, rolled, steamed again and toasted, ending up as thin flakes. Steel cut oats are made from oat kernels that have been chopped into thick pieces.

Quick or instant oats are the most processed of the varieties. They are pre-cooked, dried, then rolled and pressed slightly thinner than rolled oats. They cook more quickly than rolled or steel cut but retain less of their texture and can cook up mushy.

Steel cut oats are oat groats that have been cut into 2 or 3 pieces for a relatively unprocessed product.

Nutritionally, steel cut oats are almost identical to old fashioned oats. Regularly eating steel cut oats gives you the same health benefits as eating rolled oats. A diet that includes oats may decrease your risk of cardiovascular disease, diabetes, hypertension, and obesity.

So if all varieties offer up very close, similar nutrition, why eat steel cut oats?

What sets steel cut apart is how they compare on the glycemic index. ( this is how slow or fast foods process in the body which can cause blood sugar up’s and downs)

The less-processed steel-cut oats have a much lower glycemic load than higher-processed quick oats. Low-GI foods slow down the rate that glucose (sugar) gets introduced into your body, and in contrast, high-GI foods cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop. The best option then are the steel-cut oats, with rolled oats a great second choice. They’ll keep you feeling fuller longer, which will keep your energy levels up and help you lose weight.

This also makes it great for diabetics who need to monitor their foods more closely.

Ok and another selling point ? As mentioned above, quick oats can be very mushy which causes many people to stay away or remember bad childhood experiences with them.

Steel cut oats look like chopped up rice, take the longest to cook, yet maintain a slightly chewy consistency, which I found out I really like. Once it’s cooked it still has shape to it.

I decided to try these oats in a quest for a food that would give me long lasting energy and not bother my tummy when I took off for long endurance workouts.

Anytime I’m going to be on the road for over an hour, especially an hour and a half or more, I know I need to get a “mini” meal in. I used to feel like I shouldn’t do that… like have a pre-meal and then come in hours later and eat… eat twice?!

Sigh. How crazy my thinking used to be. Much like taking off on a trip in your car with almost no gas, it’s as crazy to think of hitting the road for miles on foot or bike and not be properly fueled.

A pre-meal is usually a couple hundred calories. My usual choice for breakfast involves plenty of protein and veggies. However, I need some solid carbs in my system more than protein before I do long endurance workouts ( remember boys and girls, carbs, are energy 😉 ) so I save the eggs for after my workouts.

I had tried a half a bagel but after I had been out for awhile felt like it was expanding in my tummy. I tried various cereals. Some things worked better than others. I tried the standard banana but that was just teasing my stomach after it had been fasting all night.

I got quite good at going on empty but that only works so well before my performance starts to suffer.

I know my limits of what workout/distance I can go empty on and what distance/workout I need a pre-meal.

Traditional steel cut oats take a long time to cook and there are lots of slow cooker recipes and tips to cook them. However, I found a faster cooking one in the store. These take about 4-5 minutes to cook.

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They have no added sugars so I can add what I want. Typically, it’s some dried low sugar Craisins, a few raw nuts (almonds or walnuts) a dusting of brown sugar for a bit of sweet, and some milk to blend it together.

It makes for a solid, hearty pre-breakfast for me before running or cycling…or both 😛

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I love the consistency as it definitely retains its shape and the texture is a bit chewy but it definitely takes it away from the mushy category. Steel cut oats definitely shine in the texture and flavor departments.

One tip I’ve read to enhance the flavor is lightly toasting them before you cook. I’m pretty sure I’m going to have to try that 😉

Once you cook your steel cut oats, the topping ideas are endless and you can be as creative or basic as you want.

Consider some of these choices:

Peanut butter, or almond butter.

Jelly, jam or apple sauce.

Yogurt or a splash of cream

Fresh or frozen blueberries, blackberries or raspberries.

Dried fruit like craisins, cherries, blueberries etc

Toasted chopped nuts like almonds, walnuts, or pecans

Flax seed or chia seeds

Toasted or raw coconut

The ideas are endless. Adding in healthy combinations gives you a solid meal to start your day and give you energy.

If you need a good energy source before a hard workout, this is a great source of long lasting carbs.

Now… I hope I’ve sold you on the idea of steel cut oats… forget the old mushy oatmeal idea and be like Goldilocks and go experiment with the new kid on the block. You might find steel cut oats are “just right”.

You can thank me later 😉

Healthy Eating Habits

Healthy Habits

So it’s afternoon coffee time and I’m ready to kick back and write for awhile. This morning was my “brick” training session… meaning I run, bike, then run again. Today I increased my miles on foot to a full 5K. I’ve been gradually moving it up as I’ve adjusted to this activity. I really do love it. It’s different and it’s challenging.

Oh. And I want to do a duathlon at the end of the year so I do have some extra motivation 😉 It involves a 5k run, 22 mile ride, and a 5K run… on some crazy hills as well.

The weather was on the hideous side. Foggy, misty rain, poor visibility, cool, but not cool once I warmed up. I gave up on wearing my glasses as I couldn’t keep them cleared off ( any tips or ideas on that faithful readers?) once I was on the bike I was chilled from being wet and now flying down the road, water running off my helmet into my face, my gloves wet and the roads somewhat tricky in some places.

Good times.

I believe if I’m training for something, I need to do it in all weather ’cause I never know what race day will deal up.

Anyway, it’s a rather strong way to start my day. I’m really loving multi sport days. As time moves along I will most likely increase my training to two days a week doing it.

But goodness… it can fire up my metabolism all day long!

Ok enough of that.. on with the show!

I thought since I talked about building new habits yesterday I’d focus on a couple specific to eating.

One should be obvious but often it’s one we ignore or sadly, we never experience it anymore.

Let yourself get hungry and experience those hunger signals.

To often in our world, we are programmed to eat “because it’s time”. As if we experience those growly, hungry feelings we might not survive. It might take some practice, but learn to experience hunger 30-60 minutes before a meal time. It is one thing I began doing years ago, learning to eat when I had true hunger. Not because the clock said I should eat. It’s amazing how good food really tastes when you have true, real hunger.

( and hunger after a hard workout?? eek.. food has never tasted better haha)

Seriously, though. Get back in touch with your body if you can’t remember those feelings or overlook them.

Again you will have to work at it. It might be a new habit for you to work on if you don’t currently practice it.

Once you start getting in touch with your bodies natural signals again, you might want to practice this next step, or new habit.

They kinda tie in together…. which is…

Learn to eat just enough food to satisfy your appetite, but not over eat.

This might be tricky in the beginning for you. We are often conditioned to eat what’s on our plate, or eat because it just tastes good. We can eat well beyond what we need to be comfortable and satisfied. Allowing yourself to eat slowly and really savor your food gives your body and mind time to be in sync. You will be surprised that a lot less food will handle your hunger. Again, it’s a practice, a discipline, you will have to work on to build this as a new habit.

And a final new habit you might consider….

Learn to eat 3-4 healthy balanced meals in your day.

Unfortunately so many of us have been conditioned to skip breakfast or lunch and then go crazy at dinner like it’s our last meal or something. We practice a weird form of starvation all day and gorge in the evening. When you learn to eat real meals, at regular times, and satisfy your natural hunger you don’t spend all day thinking about when you can eat.

Crazy, I know.

Somehow we’ve accepted a thought that eating breakfast is a good way to lose weight or that we don’t have time for it. Or if we skip lunch we can have a bigger dinner.

But what if you had satisfying meals, staged at regular times, and got hungry for each one? You’d be less likely to snack or be thinking about when you could get your hands on food again.

The “4th” meal would be if you workout heavily, you might need extra calories somewhere between your meals. Some days I need more, some days I need less depending on how hard I workout.

As in any other habit, you will have to be intentional about what you do. It wont come easy or over night, but with practice you’ll master these new habits. New habits lead to a lifestyle change and steady sustainable weight loss.

Carbs Are Not The Enemy

Say that with me boys and girls…. “carbs are not the enemy”.

Ah, you don’t have to look to far now days to find some diet hype, “health” company or other nonsense touting the evilness of carbs and some diet dogma that says they should be avoided like the plaque.

“Cut carbs!” “Low carbs!” “No carbs!”

Listen up. Carbs don’t make you fat. Eating to much makes you fat. You can gain weight with to much protein and healthy fats.

Bottom line, take in to many calories from anything and at the end of the day if you’ve taken in more than you use, you won’t lose and will eventually gain if it’s a consistent thing.

Carbohydrates provide our body with energy. Glucose is the form of sugar our brain uses. We need a certain amount of it to fuel all of our metabolic processes so we have energy to do everything from breathe to run.

Pretty much anything we do in our day.

Cut out enough of carbs in your day and you’ll be the lucky recipient of brain fog and feeling off and lethargic.

I’ve pushed myself that hard before ( not on purpose) but yikes, it’s amazing how awesome I feel when I get some good carbs on board!

But first…before we go any further… a brief science explanation on carbs. You see not all carbs are created equal, by any means.

There are two types actually. Are you ready to learn ?

cake pastries in bakery typical from Spain

Simple Carbs. These really are the ones you should strive to “cut out” or at least really minimize them in your daily nutrition plan. Simple carbs are found in things like cookies, pastries, candies, breads, muffins, sweet drinks, white bread, sugary cereals, chips, sodas, donuts, etc

Simple carbohydrates are made up of a short chain of molecules that require little breakdown and go directly into the blood stream ( this will cause a blood sugar spike)

This is why you can feel that slump or let down after having that afternoon snack from a vending machine.

Any simple carb/ sugar has no redeeming quality or nutritional value. If you’re going to “cut carbs” these are the ones you should be chopping away at.

complex pic

Complex Carbs.

Complex carbs have a longer chains of carbon molecules so it takes longer for your body to break them down. This means sugar isn’t dumped into our blood steam keeping us from having those “crashing” moments we get from simple carbs. This means we get a steady state of sugar into our blood stream for more longer lasting ( steady) energy.

Complex carbs are found in tons of foods we need and that are GOOD for us.

Remember simple carbs wont fill you up and are easy to over eat on.

Complex carbs fill you up and hang out in your body longer. With your good carbs you should also make sure you have protein and healthy fats alongside it for a solid meal so your body can function at a high level.

“Cutting carbs” can be a good thing if it means you’re not drinking soda or snacking on cookies and donuts.

Many forget that food items like milk, dairy, fruits, veggies, whole grains, all have carbs and are loaded with vitamins, minerals and nutrients we need for good health.

For a reference point, over half your daily calories should come from good quality complex carbs. This will ensure your brain and body have the good energy they need to get you through the day 🙂