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Food Preparation Tips
Healthy Eating in the New Year!
Eating healthier is probably one of your 2013 health goals. Did you know that throughout the day you can make as many as 200 food and eating decisions – that’s right – 200!! And many of those choices are completely mindless – we make them without thinking. This can lead to overeating, and therefore, weight gain. Here are a few thoughts about mindful, healthy eating for the New Year.
Assess when you overeat:
- With family and friends?
- Does the packaging encourage you to dive in?
- Are there distractions such as work, TV or kids that cause you to continue with mindless eating.
Give attention to food when you are eating:
- Sit down at your table to eat.
- Serve plates from the stove, but keep the vegetables on the table for seconds.
- Use smaller plates.
Calorie-saving Tips:
- Begin the meal with either a vegetable soup or salad.
- Eat the healthier foods first.
- Return to veggies only when you want second portions.
Losing weight gradually and/our maintaining a healthy weight means giving attention to what, how, when and where you eat. Eating healthy doesn’t just happen – you need to make it happen:
- Shop for the healthiest foods.
- Cook healthy.
- Appreciate and savor the food that you are eating.
Watch the EGGS!
For many years the American Heart Association has suggested that egg yolks be limited to 3 per week. A recent study 1,200 folks suggests that we might want to heed the AHA suggestions.
- For those people who ate 3 or more egg yolks per week, there was slightly more plaque in arteries.
- Folks who had 2 egg yolks per week or less had much less plaque.
There is nothing like a poached egg on toast or an egg salad sandwich. But many times, egg whites will work very nicely in place of the whole egg.
- In baking, 2 egg whites = 1 whole egg.
- ¼ cup commercial egg substitutes replaces 1 whole egg in recipes.
- Egg whites or commercial egg whites or egg substitutes can be used for meatloaf, meatballs, French toast, quick breads, muffins, pancakes, cakes and cookies.
This study published in the journal Atherosclerosis showed that independent of smoking, cholesterol, blood pressure having diabetes, and body mass index, eating more egg yolks per week slightly increased plaque in the arteries.
Gearing up for Breakfast
It’s true. What you have at breakfast can affect the rest of your morning, and even the day. Skipping breakfast usually results in overeating later in the day – the body wants to make up for what you missed nutrition-wise, in the morning. Be sure to make breakfast happen – that’s especially important for all the kids heading off to school these days.
Breakfast should include a variety of foods…. (1) protein, (2) starch, and (3) vegetable/fruit. And if you can, eat within one hour of getting up – this will get your metabolism revved and help keep your blood glucose levels in the normal range.
Plan ahead for breakfast:
- make a BIG batch of fruity muffins on Sunday
- cook oatmeal with dried fruit in the crockpot overnight (use an extra amount of water or milk)
- have the veggie and/or fruit toppers cut up to bake off a pizza in the morn
Try something different for breakfast:
- hearty homemade soup or stew with beef or chicken, lots of veggies, and pasta/potatoes/barley and/or rice
- grilled cheese/tomato sandwiches or wraps
- smoothies made with Greek yogurt, 100% fruit juice and fresh/frozen fruit (peaches, mango, berries, etc.)
Make breakfast happen in your household:
- do some advance food prep, set the table the night before, get something cooking overnight on LOW in the crockpot, and enlist the help of all family members. It is too important a meal to let go by the wayside, especially for your children. Their minds and bodies need top-of-the-morning fuel to be at their best all day long!!
Packing Up Lunches
Wow, where did summer go? Already backpacks are full, buses are busy picking up kids for school, and lunches are being packed. There are certainly easy ready-made lunch items found in the grocery stores, but what you gain in convenience you lose out in good ole nutrition because they are often far too high in calories, fat, sugar and sodium.
The foundation for a packed bag lunch should be:
(1) Protein: eggs, cheese, poultry, meats, nuts & nut butters, legumes
(2) Starch: bread, rolls, tortilla, crackers, muffins, pasta, rice
(3) Vegetables and Fruits
(4) Beverage: milk or water
Three brown bag lunch ideas:
(1) leftover rice, cheese cubes and veggies combo
(2) string cheese, apple muffin and fruit cup
(3) whole-grain tortilla with hummus and avocado slices.
Treats to add to lunches: teddy grahams, simple wafer cookies, sunchips, pudding cups. And don’t forget little notes occasionally to let your children of all ages know how special they are. (Personally I think our teens really need these love-you notes).
Keep packed lunches safe – include a solidly frozen ice pack. And be sure to wash out the lunch bag or box every single night to keep bacteria at bay.
Breakfast to Fight Off Diabetes?
We know that type 2 diabetes is running rampant in the world. Millions of folks either have pre-diabetes or type 2 diabetes. We also talk about the importance of breakfast. So, are the two connected – type 2 diabetes and eating breakfast? A recent study published in the American Journal of Clinical Nutrition suggests YES!
The study included 29,000 men who were followed for 16 years. Researchers tracked diets, exercise habits and disease rates.
- The results: skipping breakfast = 21% higher risk of developing diabetes.
Why would breakfast reduce type 2 diabetes risk? Researchers believethat perhaps…
- Eating breakfast first thing may help stabilize blood glucose levels.
- Skipping breakfast can result in “make-up” eating later in the day with glucose spikes, and an overworking pancreas trying to keep up by producing more insulin. Phew! It gets pooped and wears out!
Don’t fret. Breakfast is as easy as 1-2-3:
- Protein – eggs; nuts and nut butters; reduced-fat milk, cheese and yogurt; turkey bacon.
- Starch – whole-grain cereal, bread, tortilla and English muffins; potatoes, dried beans.
- Fruit – fresh, frozen or light-packed canned.
Easy ideas to make breaskfast happen:
- Grilled cheese sandwich on whole-grain bread
- Peanut butter and banana slices on English muffin
- Frozen blackberries on oatmeal
- Hearty chicken and wild rice soup (why not?)
- Baked potato with reduced-fat cheese
Reduce Stroke Risk – Out with Sodium!
Yes, May is Stroke Awareness Month, and not smoking, maintaining a lean weight, leading an active life and choosing a more plant-based diet will reduce your risk for strokes. But a study reported in the professional journal Stroke reminds us of the importance of keeping sodium intake down.
The Northern Manhattan Project examined the diets of >2600 participants for more than 10 years. And ta-da…
the higher the sodium intake, the greater the risk for having a stroke.
More study results:
- 88% consumed more than the American Heart Association guideline for less than <1,500 milligrams of sodium per day.
- There was a 17% increased stroke risk with every 500 mg increase in sodium above the recommendation.
- Taking in >4,000 mg/day of sodium = BIG stroke risk!
Those study participants who had the highest sodium intake …
- were heavier in weight,
- drank more alcohol
- took in more calories, total fat and saturated fat
Bottom line: Cut your sodium intake to keep your blood pressure in good control and reduce your risk for having a stroke!
Kitchen tips to reduce sodium:
- Bring home foods that say: No Salt Added or Sodium Free or Reduced Sodium
- Make more recipes from scratch to control the ingredients.
- Omit the salt called for in recipes.
- Use seasonings that do not have a salt base. For example, onion powder rather than onion salt.
- Herbs and spices can replace salt in many recipes.
- Rinse canned vegetables, canned legumes and canned tuna in a strainer to discard more of the added salt.
Keeping Food Safe in the Summer
This weekend is the unofficial start of summer with Memorial Day activities, including picnics and barbecue fun. Food safety is important! Each year 48 million get sick from foodborne illnesses. It’s especially dangerous for wee ones, the elderly and those with a compromised immune system.
Food Safety TIPS:
- Don’t Contaminate! Keep raw meats, seafood and eggs separate from everything else. Use a clean serving plate after cooking. Planning to use the meat marinade as a sauce with the cooked meat? You’ll need to boil it first.
- Have safe cooking temperatures (that means have a meat thermometer close at hand).
Cook seafood – >145degrees (internal temp)
Cook beef, lamb, pork, veal – >145 degrees
Cook ground beef- >160 degrees
Cook poultry- >165 degrees
- Keep cold foods cold. If food belongs in the fridge, it needs to be packed up in a cooler. Use large coolers for good air circulation * Have small food containers * Have lots of ice or frozen gel packs *
- Keep hot foods hot (>140 degrees).
And if the outdoor temperatures are over 90 degrees, chilled food from the cooler can only stay out of the cooler for 1 hour.
Cook at Home for Leaner Kids
Parents who eat out at fast food restaurants and buffets often weigh more and are more likely to develop insulin resistance (type 2 diabetes)… Not good for you, but did you know these behaviors can also be harmful for your kids? A recent study has connected many common health problems in adolescents with eating out or having meals prepared outside of the home.
When adolescents eat meals NOT prepared at home (i.e. fast food, sit-down, take out, delivery), they are much more likely to be overweight and develop insulin resistance (a precursor to type 2 diabetes). In this study, the leanest kids had more meals cooked at home with very little risk for type 2 diabetes.
Why are meals not prepared at home resulting in obesity? There are several potential culprits:
- the portion sizes are much larger
- food preparation is often less healthy (fried!)
- more unhealthy food options to choose from
Based on this study of almost 400 adolescents, meals shouldn’t just be eaten at home – they should be PREPARED at home too. Even home delivery or take-out foods were linked to excess weight and increased risk of type 2 diabetes.
Three cheers for home-cooked meals!!! More delicious and good for you, too! Here are the simple ingredients for oven-roasted fries: olive oil and Mrs. Dash no-salt seasoning. Who needs to go out for fries?
Oven-Roasted Fries
Don’t Forget Breakfast!
I guess that most everyone knows that breakfast is the most important meal of the day. But many kids head to school without anything in their tummies.
Why is breakfast so important? Nutrition-wise it provides
- energy to get the body and brain going
- vitamins and minerals for the body’s processes and growth needs
Eating breakfast helps
- kids concentrate and learn in school
- reduces discipline problems
- revs the metabolism
- can even lead to a healthier weight (This works for adults too!)
Kids are less likely to eat breakfast when the parents also don’t eat breakfast – or when they get up at the last minute to dash to school. You CAN make breakfast happen:
- eat with your kids
- pre-set the table the night before to save time in the morning
- be sure there are breakfast foods ready to eat
A healthy breakfast is as simple as 1-2-3:
- 1. Protein – egg, cheese, milk, nuts or nut butter, beans
- 2. Starch (whole-grain bread, cereal, tortilla, rice or pasta)
- 3. Fruits: fresh, frozen or 100% juices.
And breakfast is the perfect time to connect with your kids about what they have going on today at school.
Nontraditional breakfast ideas:
- last night’s leftovers (chili, spaghetti, meatloaf and mashed potatoes)
- tortilla filled with meat, cheese and/or beans
- hearty soup
- sandwiches like grilled cheese or egg salad
Packing up Lunches!
Back to school already!! Where did summer go? And now lunches are being packed. What you pack is important, because your child needs a nutritious lunch to refuel for the afternoon activities, as well as to give them nutrients for growth and gaining height.
Lunch box protein ideas:
- The traditional – fish, poultry breast and lean meats, low-fat cheese, nuts and nut butters.
- The non-traditional – hummus, legumes, quinoa and tofu.
Lunch box starch ideas:
- The traditional – whole-grain breads, rolls, pita pockets, tortillas and crackers.
- The non-traditional – muffins w/ fruit or veggies, brown rice and pasta salad.
Lunch box essentials:
- Fruit (fresh or light-packed canned) and veggies (raw, veggie juice, marinated cooked veggies)
- A beverage (skim or 1% milk, water)
Lunch box foods are important to meet nutritional needs. But also keep food safe.
- Use a frozen- solid ice pack or juice box to keep food cool.
- Wash out the lunch bag or box every single night with warm sudsy water.
- If a food item comes home that should have been refrigerated, like half a sandwich – sorry, but it needs to be thrown away.
