tag:blogger.com,1999:blog-22574953253191299192024-03-13T20:22:25.963-04:00Healthy EaterInterested in nutrition counseling?
<a href="http://www.backtobalancejax.com/">Backtobalancejax.com</a>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-2257495325319129919.post-35919707442762977382013-07-10T22:33:00.002-04:002013-07-10T22:38:14.773-04:00Wow, I haven't posted in a long time! The last few months I have had a lot of people ask me how I was doing? The answer: I have never felt better!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rGz1JQa24v-bgSDNFFw_r68Vy1uPDaQFqFSJT1cneMzzmflDR3mrGbBXFp-YsoF0Mdq347S2BmwoIToqCP3vSQzHFXXvlvHn7QHeYVuIDtr-Uy3AM7RAUd-YEJNVsxwSL4G-VTxRYKk/s1600/blueberry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rGz1JQa24v-bgSDNFFw_r68Vy1uPDaQFqFSJT1cneMzzmflDR3mrGbBXFp-YsoF0Mdq347S2BmwoIToqCP3vSQzHFXXvlvHn7QHeYVuIDtr-Uy3AM7RAUd-YEJNVsxwSL4G-VTxRYKk/s320/blueberry.jpg" width="320" /></a></div>
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I am so thankful and truly blessed for how far I have made it in the past 3 years. I have no reason to complain. I have an AMAZING family, the BEST husband a girl could ask for, a fun and adventurous 2 year old, and we can't forget our bipolar chihuahua, Beethoven, also known as B-man.</div>
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It is not every day that you follow your heart and I can say that I am finally doing just that! While the last 3 years of my life where not easy, they were certainly worth the journey. In the last 3 years, we adopted a son, I completed 2 different rounds of chemo, and I had 2 hospitalizations. The first hospital stay was from a lupus flare and infection, and the second I had a blood clot in my left and had pneumonia. At the time, I knew I had to take a step back from some areas of my life. I had to focus on what was most important, my son, my husband, and my health! I look back and know now that without my family, friends, and my faith, I would not be here today! I want to say THANK YOU! Thank you for taking the time to make me laugh again, for giving me strength, for listening to me complain, and for your prayers. You all know who you are:).<br />
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Prior to all of this, I was very active in triathlons. I trained 7 days a week and sometimes 4 hours out of the day. I also had recently started a private nutrition practice, <a href="http://www.backtobalancejax.com/">Back to Balance, Inc</a>. I attempted to continue this after we adopted our son. It was not healthy. My lack of sleepless nights, along with training 3-4 hours a day did not provide me the energy for a new baby. I took a step back. I told myself that once my health was restored, I could once again dive head first into my private nutrition practice and do much more. I did just that!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrKjH66pe_N8pqddg6dsfbKkOD-B9WyNlmkjgZOqAsbQurlNgWrYbjw4wy-XteL9CqJVBHYNCa8BAUiIAY1wgCHrEMjgXtt8GpY-PFQxBrnM7XQuo9W6HwDwNPlEg1tn6KN01wF4ye4Qo/s1600/american+business.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrKjH66pe_N8pqddg6dsfbKkOD-B9WyNlmkjgZOqAsbQurlNgWrYbjw4wy-XteL9CqJVBHYNCa8BAUiIAY1wgCHrEMjgXtt8GpY-PFQxBrnM7XQuo9W6HwDwNPlEg1tn6KN01wF4ye4Qo/s320/american+business.jpg" width="320" /></a></div>
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As most of you know, from facebook, email, by phone, or in person, I am also an independent consultant for Rodan and Fields. I am not the sales person type and I have always felt like some direct sales industries were fake or a scam. I was judgmental. I was introduced to Rodan and Fields by my good friend, Kristen. I have known Kristen since college and we have stayed close since then. I knew she would tell me the facts! She did. She is now able to stay home with her baby, help with groceries, bills, and much more! I saw this as an opportunity to try something new. Truth is, I love it! Only one month in and I am actually making money and meeting some amazing men and women. Everyone in the business is extremely friendly and we are all out to reach the same goal, earn a living! When the market was down and many men and women lost their jobs, Rodan and Fields Dermatology made the choice to create jobs for men and women who were struggling by moving the product from Nordstrom and into direct sales. It is now making more money in 1 month than it made in 1 year! Truth is, it is a real business and if you work at it, then you will succeed! When I say working hard, the hardest part is sharing the award winning products with others and developing great relationships along the way!<br />
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You ask, why would I want to own 2 business? Well, Rodan and Fields has already helped me network my private nutrition practice. It has instilled confidence in me, helped me overcome barriers, and not be afraid to share with others. We are not on earth to argue, create conflict, prove we are better, but to help each other grow, to work together, and to share!<br />
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I also wanted to share about this past weekend. We had the opportunity spend the day at the beach with Liam's birth mom and birth grandparents. It was the perfect day! I cannot even begin to describe our relationship! As I jumped the waves with Liam's birth mom and birth grandmother, it was as if we were the best of friends. I am not sure how we got their, but I know that my son has given us both the opportunity no one could have imagined! In what some people would consider a tragedy, a 15 year old having a baby, blossomed into one of greatest gifts!! Liam's birth mom shared with us about the arguments that led up up to his birth. What she should do "with the baby" and to this day, she feels she made the RIGHT decision and best decision. I wish more people would see adoption as a gift, rather than a tragedy. There are so many women who have suffered the loss of a child through abortion, and it is sad that their are so many women that are suffering because they are unable to have children. There should not be a waiting list for adoption!! <br />
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I write all of this in hopes that I may be able to help others who may be facing life changes such as new career path, adoption, or unwanted pregnancy! Don't lose hope and continue on your journey. You are NOT done!<br />
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Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-1068733791411764552013-06-03T22:42:00.001-04:002013-06-03T22:42:02.191-04:00<br />
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<span style="color: #4b4b4b; font-family: Cambria, serif; font-size: 8.5pt;">I used to think “direct sales” was not for me, but then I realized it was a blessing.</span><span style="font-family: Cambria, serif; font-size: 9pt;"> I would say to myself “never in a million years”, but then I really thought that I would never know if I did not try! Here I am "trying" and I am very happy I joined! I enjoy learning, the networking, positive skill building, and the business itself! It is already helping me with my personal business, Back to Balance, Inc. </span><span style="font-family: Cambria, serif; font-size: 9pt;">No one even had to send me an email, call me on the phone, or text me. I saw how great my friend and now business partner, Kristen was doing and asked her myself.</span><span style="font-family: Cambria, serif; font-size: 9pt;"> </span><span style="font-family: Cambria, serif;"><span style="font-size: 9pt;">She just had a baby 3 months ago, and is now able to stay home with him because of this business! For the first time, I wanted to see what the fuss was all about! It was no fuss at all. I did my research and I realized it was a </span><span style="font-size: 11.666666030883789px;">successful</span><span style="font-size: 9pt;"> product that decided to branch out into direct sales for a product that is now providing families that were once struggling with financial freedom! </span></span><span style="font-family: Cambria, serif; font-size: 11.666666030883789px;">Don't get me wrong I have a wonderful life, a perfect little boy, an AMAZING husband, food on the table, and a beautiful house, but I would not have these things without my husbands hard work and my hours spend as at the hospital as a clinical dietitian. I also own my own nutrition consulting business, Back to Balance, Inc. </span></div>
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<span style="font-family: Cambria, serif; font-size: 9pt;">To get me started my friend Kristen invited me over for a play date and I realized that my opportunity to a stress free life was knocking on the door! </span><span style="font-family: Cambria, serif; font-size: 9pt;">The short training sessions ask you to develop a “why” and consistently say that your “why” should make you cry.</span><span style="font-family: Cambria, serif; font-size: 9pt;"> </span><span style="font-family: Cambria, serif; font-size: 9pt;">I have shed enough tears in the past few years dealing with my health than I can count and with a traveling husband I realized that I never sat down to “play” with Liam after work. He was my pride and joy and he needed his mommy! I think we all want to spend more time with our families! </span></div>
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<span style="border: 1pt none windowtext; color: #4b4b4b; font-family: Cambria, serif; font-size: 8.5pt; padding: 0in;">As I mentioned before I have health problems. I suffer from Systemic Lupus Erythamatosis (SLE). SLE</span><span style="color: #4b4b4b; font-family: Cambria, serif; font-size: 8.5pt;"> is </span><span style="border: 1pt none windowtext; color: #333333; font-family: Cambria, serif; font-size: 10pt; padding: 0in;">an autoimmune disease that causes the body's immune system to fights against itself. The disease can </span><span style="border: 1pt none windowtext; color: #4b4b4b; font-family: Cambria, serif; font-size: 10pt; padding: 0in;">affect any part of the body, particularly the organs. Certain environmental conditions can cause the disease to flare, such as sun exposure and stress on the body. My form of SLE affects my kidneys, therefore it is imperative that I</span><span style="color: #4b4b4b; font-family: Cambria, serif; font-size: 8.5pt;"> protect my skin from the sun in order to protect my kidneys. Rodan and Fields products contain sunscreen in the regimen and still do a wonderful job with your skin</span><span style="border: 1pt none windowtext; color: #4b4b4b; font-family: Cambria, serif; font-size: 10pt; padding: 0in;">. I can continue to look good without harming my skin with harsh chemical sunscreens.<o:p></o:p></span></div>
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<span style="border: 1pt none windowtext; color: #4b4b4b; font-family: Cambria, serif; font-size: 10pt; padding: 0in;">If you are interested in joining my team, please feel free to contact me at <a href="mailto:Laura@backtobalancejax.com">Laura@backtobalancejax.com</a> for more information! </span></div>
Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-72817000812598317252012-01-31T07:12:00.032-05:002012-01-31T07:43:36.755-05:00Did I mention how much I love breakfast?<span style="font-family: Arial, Helvetica, sans-serif;">When I have a client attempting to lose weight and the first thing they tell me is "I don't like breakfast" or "I don't have time to eat breakfast", I cringe! You have heard it before and I have already discussed it through my blog, but this topic is worth discussing again and again. EAT YOUR BREAKFAST!</span><br />
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In a study completed at Harvard Medical School, research suggested that those associated with eating breakfast were leaner than those that skipped breakfast! You can read about the study at </span><a href="http://www.health.harvard.edu/press_releases/weight_loss_healthy_breakfast" style="font-family: Arial, Helvetica, sans-serif;">Harvard Study on Weight Loss and Healthy Breakfast</a><span style="font-family: Arial, Helvetica, sans-serif;">. </span><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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It is best to choose a breakfast that is balanced in nutrients that will build the base energy level for your day! Breakfast should include vitamins and minerals, good sources of fiber, such as complex carbohydrates, and lean protein. I also do not like eating the same thing every morning, so I usually have homemade frozen whole wheat waffles or whole wheat pancakes for toasting in the freezer!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are a few breakfast recipes I came up with this week:</span><br />
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<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1/2 cups all-purpose flour OR 1/2 cup oat flour</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1 cup sugar in the raw</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1 teaspoon baking soda</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">2 teaspoons ground cinnamon</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1/4 teaspoon salt </span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">3/4 cup almond milk (or skim, 1% milk )</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">2 tablespoons butter, melted </span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1 teaspoon vanilla extract</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1 large egg, lightly beaten </span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1 cup diced peeled Granny Smith apple (about 1 apple) </span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">Cooking spray </span></li>
</ul></div><div class="MsoListParagraphCxSpLast" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0.25in; margin-right: 0in; margin-top: 0in; text-indent: -0.25in; vertical-align: top;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;"><b>Streusel Ingredients:</b></span></div><div class="MsoListParagraphCxSpFirst" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0.25in; margin-right: 0in; margin-top: 0in; text-indent: -0.25in; vertical-align: top;"><ul><li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1/4 cup packed brown sugar</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">2 tablespoons wheat flour</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1/2 teaspoon ground cinnamon</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="background-color: white; font: normal normal normal 7pt/normal 'Times New Roman'; text-indent: -0.25in;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">2 tablespoons chilled butter, cut into small pieces </span></li>
</ul></div><div class="MsoListParagraphCxSpLast" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0.25in; margin-right: 0in; margin-top: 0in; text-indent: -0.25in; vertical-align: top;"><b style="background-color: white; text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Preparation: </span></b><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">1. Preheat oven to 350°. </span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: -0.25in; vertical-align: top;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;"> </span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;"> 2. To prepare cake, lightly spoon 1 1/2 cups flour (1 cup wheat and 1/2 cup white flour or oat flour) into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine milk, melted butter, vanilla, and egg, stirring with a whisk; add to flour mixture, stirring just until moist. Fold in apple. Pour batter into an 8-inch square baking pan coated with cooking spray.</span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;"><br />
3. To prepare streusel, combine brown sugar, 2 tablespoons flour, and 1/2 teaspoon cinnamon; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle streusel evenly over batter. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack before serving. Serve warm.</span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: -0.25in; vertical-align: top;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br />
<b>Nutrition Information: </b></span></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; vertical-align: top;"><span style="font-family: Arial, Helvetica, sans-serif;"> Amount per serving (serving size 4x4 inch square)<br />
<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 3.75pt; margin-left: 0.5in; margin-right: 0in; margin-top: 0in; vertical-align: top;"><span style="font-family: Arial, Helvetica, sans-serif;">Calories: 197<br />
Calories from fat: 21%<br />
Fat: 4.6g<br />
Saturated fat: 2.7g<br />
Monounsaturated fat: 1.2g<br />
Polyunsaturated fat: 0.3g<br />
Protein: 2.9g<br />
Carbohydrate: 36.7g<br />
Fat: 0.8g<br />
Cholesterol: 28mg<br />
Iron: 1.2mg<br />
Sodium: 202mg<br />
Calcium: 68mg<o:p></o:p></span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Green Tea Smoothie (serves 2-10 oz cups):<br />
Ingredients: </b></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8pH_yv-Ht3uhFplvbdZlYUYC9Sp8k0tHbgYiwQFoLSJv_UP9EkuM11MchapXxx6ru2kHSAkOgmo0GY7KEM6WOsijgGjyNpErL9XktWB7rHe4SIam-EBcJG-bcrkXYGafBxfgPcUZAeK0/s1600/100MEDIA_IMAG1105.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8pH_yv-Ht3uhFplvbdZlYUYC9Sp8k0tHbgYiwQFoLSJv_UP9EkuM11MchapXxx6ru2kHSAkOgmo0GY7KEM6WOsijgGjyNpErL9XktWB7rHe4SIam-EBcJG-bcrkXYGafBxfgPcUZAeK0/s320/100MEDIA_IMAG1105.jpg" width="212" /></a></div><ul><li><span style="font-family: Arial, Helvetica, sans-serif;">2 bags of your favorite green tea</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 cup boiling water</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 Tbsp agave nectar OR honey</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 Tbsp natural peanut butter</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1 medium size banana</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">3/4 cup ice</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup almond milk, soy milk, skim milk, or any other light milk you prefer</span></li>
</ul><div><span style="font-family: Arial, Helvetica, sans-serif;">1. Place tea bags and agave nectar or honey in boiling water and brew for 1 1/2 minutes. Cool in fridge (I make this the night before, so its ready in the morning).</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
2. Mix tea, banana, milk, peanut butter, 3/4 cup ice in blender and blend well. </span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
3. Enjoy! </span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>References:</b></span><br />
<a href="http://www.health.harvard.edu/press_releases/weight_loss_healthy_breakfast"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.health.harvard.edu/press_releases/weight_loss_healthy_breakfast</span></a>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-64540838309213013092012-01-17T21:04:00.020-05:002012-01-17T21:14:09.756-05:00Cheesy Lentil Loaves<span style="font-family: Georgia, 'Times New Roman', serif;">Tonight, I decided to try a new vegetarian meal, Cheesy Lentil Loaves. I modified a recipe I found on the internet:</span><a href="http://becomingdomestic.co.uk/2008/05/01/cheesey-lentil-bake/">Cheesy Lentil Bake</a>.<span style="font-family: Georgia, 'Times New Roman', serif;"> It tasted similar to a quiche and s</span><span style="font-family: Georgia, 'Times New Roman', serif;">urprisingly</span><span style="font-family: Georgia, 'Times New Roman', serif;"> Liam loved it! The consistency was perfect for only having a few teeth!</span><span style="font-family: Georgia, 'Times New Roman', serif;"><br />
<br />
As I mentioned before, Lentils are high in fiber, a great source of protein, and inexpensive! Additionally, they are a great source of iron and essential amino acids. Essential amino acids are those that are necessary for good health but cannot be synthesized by the body, and therefor they must be consumed in the diet. </span><span style="font-family: Georgia, 'Times New Roman', serif;"><br />
<br />
Also, when it comes to trying new foods and new recipes, similar to the Cheesy Lentil Loaves, don't be afraid to go out of your comfort zone and try something new! Get the kids involved. I am sure they will love helping out in the kitchen and you may be very surprised about what new foods your children will try! I can't wait to see what Liam will come up with when he is older! </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
<b><span style="line-height: 115%;">Cheesy Lentil Loaves</span><span style="line-height: 18px;"><br />
</span></b></span><strong style="background-color: white;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 18px;"><br />
</span>Ingredients</span></strong><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;"><b><br />
</b>¾ cup red lentils</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">12 oz low sodium vegetable stock </span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">¼ cup light cheddar cheese, grated</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 onion, peeled and finely chopped</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">½ of green, red, or yellow bell pepper finely chopped</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 tbsp fresh parsley, chopped</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">½ tsp cayenne pepper</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Dash of cinnamon </span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 tsp lemon juice</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 large egg</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">3 tbsp light greek yogurt or light sour cream</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Freshly ground black pepper</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 Tbsp extra virgin olive oil</span><br />
<div style="background: white; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 12.0pt;"><strong style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Instructions:</strong><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;"><b><br />
</b>1. Preheat the oven 375F</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">2. </span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">2. Pick over the lentils for any sticks and stones. Rinse thoroughly and cook in a tightly covered pan with the water for 10-15 minutes. Check after 10 minutes in case you need to add more water. The mixture should cook to a stiff purée.</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">3. Sauté onion and bell pepper in olive oil on medium–high heat for about 5 minutes or until onions are opague.</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">4. Remove the pan from the heat and mix in the grated cheese, cooked onion, pepper, parsley, cayenne pepper, black pepper, dash of cinnamon, and lemon juice.</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">5. In a separate bowl lightly beat the egg, stir in the greek yogurt or sour cream and pour this mixture over the lentils. Mix well. </span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">6. Grease small loaf pans or a 1lb loaf tin and pour in lentil mixture. </span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">7. Bake for 45-50 minutes until the top is golden brown and the mixture feels firm to the touch.</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">8. If you are serving this loaf hot, let it stand for 10 minutes in the tin before turning it out.</span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;"> <br />
To balance the meal, I served it with steamed broccoli and roasted butternut squash! Enjoy! </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvpqIYSAI1msbIM0guNknYzUrtPtBmB9-JlV3FVrdZTv0BlOpOHrVc3nERiuA7qCkYtQMofdg9aMnzFkJZHRI0wr7uxP9caRYkH4scDR12TWKEh0GQn-7KwIOQTavsmI1UOODyeiwnaBY/s1600/100MEDIA_IMAG1041.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvpqIYSAI1msbIM0guNknYzUrtPtBmB9-JlV3FVrdZTv0BlOpOHrVc3nERiuA7qCkYtQMofdg9aMnzFkJZHRI0wr7uxP9caRYkH4scDR12TWKEh0GQn-7KwIOQTavsmI1UOODyeiwnaBY/s320/100MEDIA_IMAG1041.jpg" width="320" /></a></div><div style="background: white; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 12.0pt;"><span style="font-family: Calibri, sans-serif; font-size: 10pt;"><br />
</span></div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-64291151783512220472012-01-15T21:37:00.000-05:002012-01-15T21:37:28.784-05:00Managing Your Weight While on Steroids<div class="MsoNormal"></div><div class="MsoNormal">When most people think of steroids they envision bodybuilders and big muscles; however the most commonly prescribed steroid is Prednisone, of the corticosteroid family. Corticosteroids are also known as glucocorticoids or cortisone, and are synthetic (man-made) drugs designed to work similar to the body’s naturally occurring hormones produced by the adrenal glands, in particular cortisol. Corticosteroids work to decrease swelling, warmth, tenderness, and pain that are caused by inflammation.<br />
<br />
One of the side effects happens to be increased weight gain caused by increased appetite and fluid retention. Since being diagnosed with lupus, I have been on and off prednisone (steroid) for the last 15 years. Prior to my knowledge of nutrition (about 16 years of age), I had a mooned shaped face and weighed 180 pounds! I knew that if I didn’t take control of the steroids, they would continue to take control of me and because of the increased weight gain, I would be at risk for further health complications. I was not about to let this happen! My mindset had to change. I had to learn to curb my cravings and make healthy food choices today, not tomorrow!</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal">Here are some tips for managing your appetite and curbing your cravings to help maintain your weight while on steroids.</div><div class="MsoNormal"><br />
1. Keep healthy snacks available! I always have salad ingredients available, fresh fruit, low-fat Greek yogurt, or cut up raw veggies for snacks. Replace refined sugar products with natural fruits, vegetables and nuts. Try to snack twice daily with these low-calorie snacks to help reduce cravings for inappropriate foods and maintain metabolism.</div><div class="MsoNormal"><br />
2. PLAN out your healthy meal and snack times. With planned meals and snacks you are less likely to go to make unhealthy choices, such as high calorie/processed snacks or ‘fast food’ restaurants.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">3. Stay busy! Keeping an active mind or on projects will help keep your mind off of food and odd cravings.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">4. Portion control. Learn portion sizes and serve food on smaller plates to encourage appropriate-size portions and smaller meals. Stop eating when you feel full and remember you don't have to clean your plate at every meal!</div><div class="MsoNormal"><br />
5. Follow a low sodium diet to help reduce fluid retention! Avoid processed foods as much as possible and be diligent about reading food labels. Limit your sodium intake to less than 140 mg per serving size when reading food labels, and try to stay under 2,400 mg per day.</div><div class="MsoNormal"><br />
6. Keep the food away from the table at meal times! When the food is on the table, you are likely to go back for seconds! If you are still hungry, keep a salad and light salad dressing or some fresh fruit on table.</div><div class="MsoNormal"><br />
7. Increase your fiber intake with leafy green, raw vegetables and whole-wheat grain products. You will feel full faster and longer with high-fiber foods.</div><div class="MsoNormal"><br />
8. Increase the amount of water you drink daily. Squeeze a slice of fresh lemon into each glass to satisfy your taste buds. Drink water instead of caffeine drinks, alcohol or soda products!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFrOApr7mk3wq0erl6wvyAOB5lanh_WrmjPA2-KEyJVJvwDVja5Bo9NDiQscuw3q5zN9FKLruXNHn1i2C_wpg7dYWIw-33FklK677syCrPV4pTrF7Q9Y9jgTCecZfxpy78nBWUTmGII2Y/s1600/MissBK2000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFrOApr7mk3wq0erl6wvyAOB5lanh_WrmjPA2-KEyJVJvwDVja5Bo9NDiQscuw3q5zN9FKLruXNHn1i2C_wpg7dYWIw-33FklK677syCrPV4pTrF7Q9Y9jgTCecZfxpy78nBWUTmGII2Y/s320/MissBK2000.jpg" width="320" /></a> </div><div class="MsoNormal"></div><div style="text-align: center;">Me on steroids before my knowledge of good nutrition</div><div style="text-align: center;"><br />
</div><br />
<div class="MsoNormal"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK9JI8U6izaa_eOdd2ft0UsZAUjAfMDiooVLpxDDpLuZxm0D1HuURaAHgRYmLryPH3vX2ZFQ1lr2ymbI3Wlu4AFuX4RcE4Qqye3dW6UUPOiwG6tDXs_1l5WMhoBcok-uxZmQdqdOOI0PA/s1600/HPIM1828+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK9JI8U6izaa_eOdd2ft0UsZAUjAfMDiooVLpxDDpLuZxm0D1HuURaAHgRYmLryPH3vX2ZFQ1lr2ymbI3Wlu4AFuX4RcE4Qqye3dW6UUPOiwG6tDXs_1l5WMhoBcok-uxZmQdqdOOI0PA/s320/HPIM1828+%25282%2529.JPG" width="243" /></a></div><div class="MsoNormal" style="text-align: center;">Me on steroids after I started practicing better nutrition habits and exercise</div><br />
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><o:p></o:p></div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-41457615875831755512012-01-02T07:19:00.000-05:002012-01-02T07:19:17.629-05:00Achieving New Year's Resolutions<div style="margin-bottom: .0001pt; margin: 0in; text-indent: .5in;"><span style="font-size: 13.5pt;">About 45% of Americans make News Year’s resolutions each year and only 8% of those people are successful in their new year’s resolutions. Those people who fail at keeping New Year's resolutions fail because their resolutions are 'too broad'. Some of the top ten new year’s resolutions include losing weight, exercising more, quit smoking, enjoy life more, spend more time with family and friends, get out of debt, learn something new, get organized, and start helping others. As a dietitian I ask that my client’s goals be S.M.A.R.T.! Specific, Measurable, Attainable, Realistic, and Timely in order to ACCOMPLISH their goals. <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">1. <b>Specific</b>: Ask yourself the following questions: Who is involved? What exactly do you want to accomplish? When? Where will the action take place? Why do you want to accomplish this goal? What are the conditions needed in order to accomplish the goal? <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">For example, "I want to eat healthier" is a general goal. "I will become more diligent about the foods I eat, by reading food labels, ingredients, and becoming aware of the foods I buy when I go to the grocery store or go out to eat" is more specific. <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">2. <b>Measurable:</b> Goals should be measurable. You should be able to answer<span class="apple-converted-space">: <i>H</i></span><i>ow much? How many? How will I know when my goal is accomplished?<span class="apple-converted-space"> </span></i>This will help you track your progress.<i> <span class="apple-converted-space"> </span></i>For example: I will work out for 45 minutes at least 3 times a week.<span class="apple-converted-space"><i> </i></span>You can measure your goal by marking your calendar! <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">3. <b>Attainable:</b> Each goal should be within reach. If you set the bar too high, you will set yourself up for failure. I also ask each one of my client that they make short term goals in order to reach the long term goal. For example, "I want to lose 30 lbs. in 6 months". Example of a short term/attainable goals: "I will cook a well-balanced meal 3 days out of the week", "I will walk 45 minutes on the treadmill or outside 3 times a week", or “I will switch out one of my cans of soda a day with 2-10 oz. glasses of water." <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">4. <b>Realistic:</b> How much time do you have to devote to your goal? Do you have everything you need in order to reach your goal? Also, give your goals some flexibility. Understand that obstacles and other roadblocks happen, especially during the 'times' you can work out; know how to work around these roadblocks. If you give yourself some flexibility to accomplish your goals, you are likely to succeed and not set yourself up for disappointment. <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><br />
</div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;">5. <b>Timely:</b> Each goal should have a start and a finish. You have to start somewhere and if you want to lose 30 lbs., then give yourself enough time to accomplish it! <o:p></o:p></span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 13.5pt;"><br />
</span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 19px;">One last thing, enjoy the journey!! If you are miserable, adjust your goals to make them more enjoyable, but always remember, pain is temporary, pride is forever! The road is not always full of rainbows and sunshine, so learn how to enjoy the rain! </span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 19px;"><br />
</span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 19px;">Resources: </span></div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">http://www.eatright.org/ </div><div style="margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">http://www.npr.org/templates/story/story.php?storyId=98738130 </div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-2301054094553369622011-11-02T07:08:00.005-04:002011-11-02T09:20:31.166-04:00Quality of Life<span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">Yesterday, I had my 'last' round of chemo. The doctors will re-evaluate in a month and decide based off my labs, tests, and symptoms, if I need more treatments. The last 3 weeks for me have been a bit tiresome. <span class="Apple-style-span" style="background-color: #fbfbfb;"><span class="Apple-style-span" style="line-height: 17px;">Chemo therapy, plus lupus nephritis (kidney disease) can inhibit the production of red blood cells, leading to low hemoglobin and iron levels</span></span>. Last treatment my hemoglobin was down to 7 (normal is >11). You can imagine how my body felt-run down, sleepy, and every bit of energy went to chasing around Liam, who by the way is getting into every drawer in my bedroom and knows how to 'help' me with laundry by dismantling it, but he makes me smile and laugh every time he does it! During my the last treatment they gave me an injection, Aranesp, <span class="Apple-style-span" style="background-color: #fbfbfb; line-height: 17px;">which helps by stimulating the bone marrow to produce more red blood cells in order to raise my hemoglobin and iron levels.</span> It worked! My hemoglobing is now up to 8.6!</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">Once again, my husband was amazing too! With all the work he does in the home office and manages to make my child safe, happy, and also able to feed myself and my child healthy food during meal times-he amazes me every time. One night last week, I had NO appetite, and this really brought me down. I know we are suppose to "eat to live", but "I live to eat"! I love food-everything about it! I said to my husband, "I just want to crave something, want to eat something, have an appetite" and in order to stimulate my appetite, we decided to walk around the grocery store to get ideas. It worked! I started craving a 'thanksgiving' dinner. It may have not been the most lengthy and a little more processed thanksgiving meal, but the most important thing at the time was that I make sure I get some calories and nutrients into my body. </span><br />
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<span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">As a dietitian, I always stress to my cancer patients and those who are facing appetite loss: if you are having trouble with the 'health foods' and they are making you nauseous or sick, then look at the foods that comfort you and foods you can tolerate! Having additional nausea and throwing up your food is only going to cause you to lose the nutrients and hydration you need! It is best you are able to digest the food and obtain some calories! You need to weigh the pros and cons when you have an acute illness, and it is most important to receive the calories! I often have patients, who can only tolerate living off ice cream and milk shakes. They have calories and protein too!</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">I worked in a nursing home for a few years, and often my patients would refuse to eat anything that wasn't sweet! I am a very liberal dietitian and I strongly feel that at the end of life or when disease process inhibits appetite, it is important to focus on the quality of life, quantity may follow! As I said before it is better that they receive optimal calories, rather than skip and refuse meals. There are 2 goals for older-adults in long term care: maintenance of health through medical care and maintenance of quality of life. When medical nutrition therapy prescribes a 'therapeutic diet' such as a diabetic diet or a low fat/low salt diet, these diets often restrict certain foods and portions of food in order to help control the patients 'disease process', However, when an older-adults or patient has been affected by cancer or the side effects of cancer, they may fail to comply with the 'therapeutic diet' and additionally refuse to eat, causing a decline in medical status and additionally hinder their quality of life.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMi5PC79SOc3Qy8AgwzD67Q96kakQsGTMnQ8DkOxgDUR47-Ek7_RvbJrqBMVkCp4h7sDTmA1rvrkS_BShfq-81bZrwc-7MsbLMi2PuquP4CY-PlK3vL3wkM29_UainJZsUj00aL6v4i0/s1600/IMG_3085.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMi5PC79SOc3Qy8AgwzD67Q96kakQsGTMnQ8DkOxgDUR47-Ek7_RvbJrqBMVkCp4h7sDTmA1rvrkS_BShfq-81bZrwc-7MsbLMi2PuquP4CY-PlK3vL3wkM29_UainJZsUj00aL6v4i0/s320/IMG_3085.JPG" width="320" /></span></a><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">I'll leave you with an amazing picture of the 'thanksgiving meal' my husband made for me: portabella mushroom stuffed with low sodium stuffing mix, topped with lightly sauteed red peppers and parmesan cheese. On the side: canned whole cranberries, peas, and whole wheat toast with apricot jam! </span><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">Sounds amazing, right?</span><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;"> I was able to taste the food, and not left with a 'metallic' flavor in my mouth- a side affect from chemo. The best part about this meal was not only that it tasted and looked amazing, but the man that prepared it, and the love that went into it! In my next blog, I plan to discuss: coping with cancer during the holidays and the 'care taker' role.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">Quick References:</span><br />
<a href="http://www.adajournal.org/article/S0002-8223(02)90289-0/abstract"><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">http://www.adajournal.org/article/S0002-8223(02)90289-0/abstract</span></a><br />
<a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000266/"><span class="Apple-style-span" style="font-family: Georgia, "Times New Roman", serif;">http://www.ncbi.nlm.nih.gov/pubmedhea</span>lth/PMH0000266/</a>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-57344213968994398412011-10-05T21:08:00.026-04:002011-10-05T21:26:40.659-04:00Experience is Everything<span class="Apple-style-span" style="background-color: white; font-family: inherit;">I remember being a dietetic intern and so afraid to step out on my own. Thinking that one of the doctors would not like my recommendation or that another more experience dietitian would find the constant need correct me. My husband and family would tell you that I have always been a very confident individual and there was nothing that would get in the way of Laura. When I wanted something done, I did it or I found a way to get it done.<br />
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As an intern at the Bay Pines VA Medical Center, my preceptors did an amazing job of giving us the knowledge and experience we needed to be exceptional dietitians! However, when my husband and I moved to Virginia, I found out I had a comfort zone. I had never lived this far from home, and nobody around me knew "I got my way" back home. I wanted to hide my head, like a turtle in it's shell. If you know me, you probably find this very hard to believe me, but it is true. I started a knew job at a small hospital in Loudon,Virginia. It was the perfect job for a new dietitian, the other dietitians took me under their wing, and I was able to build up my confidence once again. I started to gain more experience!<br />
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I share this with you because without our experience and understanding of the individuals we work with, we cannot truly empathize with our patients or clients. Each of us has a story to tell, and without these stories, we are nothing! Our stories make us up as an individual person and also help us become one with each other. We cannot deny our past experiences, and we must embrace each new experience as a learning curve.<br />
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Yesterday, I had the honor to share my experience and knowledge of nutrition with some amazing women who are dealing with cancer or have dealt with cancer. We started off the evening listening to Dr. Carlos Castillo with 21st Century Oncology of Jacksonville. It is not everyday that you have a physician who is passionate about the spiritual, nutritional, and physical components needed for healing before, during, and after cancer! He is truly an amazing doctor.<br />
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After a great night of talking nutrition, I woke up inspired to recreate an Arabic inspired lentil soup. Lentils are packed with protein, and fiber. Proteins are the building blocks that help your body heal and grow strong, especially when dealing with cancer! I also added in some carrots and beet greens. which are packed with <span class="Apple-style-span">antioxidants benefits, anti-cancer benefits, and are the one of best-researched areas of health research with respect to dietary intake of carrots and beets. </span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPUtPdfAS8uLOog7oVWxo8osK-v-KOV3k_2ixiSL09Z4fszm6H08EFvAilWZWu9o2MG9t8VaIIsNjCx5npdvcgjgdp8iwRRzWjGG9Skng6i_VargiaxMmEUI1xUyZIV3rTjh7PGxdIYxY/s1600/lentil+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="background-color: white; font-family: inherit;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPUtPdfAS8uLOog7oVWxo8osK-v-KOV3k_2ixiSL09Z4fszm6H08EFvAilWZWu9o2MG9t8VaIIsNjCx5npdvcgjgdp8iwRRzWjGG9Skng6i_VargiaxMmEUI1xUyZIV3rTjh7PGxdIYxY/s320/lentil+soup.jpg" width="320" /></span></a></div><span class="Apple-style-span" style="background-color: white; font-family: inherit;"><br />
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<span class="Apple-style-span" style="background-color: white; font-family: inherit;"><span class="Apple-style-span">Lentil Soup with Beet Greens and Carrots</span><span class="Apple-style-span"><br />
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2 Cups Lentils (any kind)</span></span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1 lbs Beet greens or other favorite greens such as mustard greens, spinach, or swiss chard</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1 large Onion, chopped</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1 cup diced carrots</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1/4 cup olive oil</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1/2 cup lemon juice</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">Pepper and salt to taste</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">7 cups water</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">1/2 tsp cumin</span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;"><span class="Apple-style-span">2 bay leaves</span><br />
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1. Heat stock pot with 1 tbsp olive oil. Saute onion until opague. Add in Cumin. Saute for 1-2 minutes. </span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">2. Clean and wash lentils thoroughly. Add lentils and 7 cups water to pot, cover, and simmer for 30 mintues. </span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;">3. Add in beet greens (or other green preferred), diced carrots, and 2 bay leaves to pot. Cover and simmer for 50 minutes, or until tender. </span><br />
<span class="Apple-style-span" style="background-color: white; font-family: inherit;"><span class="Apple-style-span">4. Mix olive oil, lemon juice, pepper, and salt to taste in small bowl. Add mixture to soup and simmer for a few more minutes. </span><span class="Apple-style-span"><br />
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To compliment my soup, I found a recipe on whole foods for </span><a href="http://www.wholefoodsmarket.com/recipes/1692?utm_source=Responsys&utm_medium=email&utm_campaign=2011_10_05_Recipe">Apple and Cheddar Whole Wheat Quesadillas</a> and a green salad.<span class="Apple-style-span"> Enjoy! </span></span><br />
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</span></span>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-30890138566316964902011-10-02T22:15:00.002-04:002011-10-02T22:20:47.093-04:00Free Nutrition ClassDo you are someone you may know want to learn more about the benefits nutrition on cancer? 21st Century Oncology of Jacksonville and Back to Balance have paired up to provide you with a monthly series of free nutrition classes on topics regarding cancer and nutrition. Space is limited!<br />
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</div><div style="font-weight: normal; text-align: center;"><b>First Class</b></div><div style="text-align: center;">Nutrition Therapy for Cancer Patients</div><div style="text-align: center;">Tuesday, October 4th, 4:30-5:30pm</div><br />
<div style="text-align: center;"><b>Registration information</b></div><div style="text-align: center;">Contact Caroline Lee @ clee@rtsx.com or call 904-710-2852<br />
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<b>Location</b></div><div style="text-align: center;">21st Century Oncology of Jacksonville </div><div style="text-align: center;">7751 Baymeadows Rd East</div><div style="text-align: center;">Jacksonville, FL 32256<br />
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<b>For more information on future classes</b></div><div style="text-align: center;">Email: Laura Rellihan, RD, LD/N<b> @</b> Laura.Backtobalance@gmail.com. </div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaTf22Pd2qmmfxzI-hkt3Tf8GvjoFSEDQlw7VHPMw93wjkOfW3Q3DV7MS_tElonhmYU611BAthUnrEcH02Aw7n7Xf0jPlcD-ma68bKSmt_NNZiJsHeK2-ZfkVYpBVef2R3xfUj5YBF9BQ/s1600/21C+of+Jacksonville+logo+-+no+atom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="53" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaTf22Pd2qmmfxzI-hkt3Tf8GvjoFSEDQlw7VHPMw93wjkOfW3Q3DV7MS_tElonhmYU611BAthUnrEcH02Aw7n7Xf0jPlcD-ma68bKSmt_NNZiJsHeK2-ZfkVYpBVef2R3xfUj5YBF9BQ/s320/21C+of+Jacksonville+logo+-+no+atom.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJ_7HQIgqHe8sL5tr2vt-VmaDWMWG1CLYV-WzE5AgHVb1MEaCDpnwM8ZPmLVCWUqNwczs5_jjp5ENfFH2upswUSGHycncPB56jANtg5XRzK1EgulrrgNcPZ8FShWG2AuZwvcn7tNkTmE/s1600/LogoSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJ_7HQIgqHe8sL5tr2vt-VmaDWMWG1CLYV-WzE5AgHVb1MEaCDpnwM8ZPmLVCWUqNwczs5_jjp5ENfFH2upswUSGHycncPB56jANtg5XRzK1EgulrrgNcPZ8FShWG2AuZwvcn7tNkTmE/s1600/LogoSmall.jpg" /></a></div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-71702143154272288002011-09-26T20:25:00.013-04:002011-09-26T20:38:45.581-04:00Fight Like a Girl<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxn2MEsReP5bYq7yTaysfQE1kLoV6_G9f6CSCCYU9ADzlZsWj6HuO1GaA-63psKVGm0vnyc8p7RIZmcGrQvsY6Jw-mecgbBI3RcO27Z5Xy0NRHs6EMIkq-ikzdYEXJ6OUyPyoDtbOlCsc/s1600/IMG_2899.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxn2MEsReP5bYq7yTaysfQE1kLoV6_G9f6CSCCYU9ADzlZsWj6HuO1GaA-63psKVGm0vnyc8p7RIZmcGrQvsY6Jw-mecgbBI3RcO27Z5Xy0NRHs6EMIkq-ikzdYEXJ6OUyPyoDtbOlCsc/s320/IMG_2899.JPG" width="320" /></a></div><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">My third round of chemo went great, sounds like an oxymoron, at least compared to the others! The treatment center was full of women this time! It sounded like a beauty shop, only we weren't there to primp ourselves, but rather hope to improve our health and prognosis. After talking with some of the women for a little, I decided to take a much needed nap. This was a treat! I have a 9 month at home and for those of you with little ones running around, three hour naps are few and far between!</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">That night after my treatment, I felt strong enough and hungry enough to make dinner and I insisted! Not only is preparing and cooking your food a healthier option to eating out, but budget friendly, and for me, a stress reliever. If you are also on a strict diet, such as low sodium, it can also be very difficult to eat out and know exactly how the chef prepared your food!</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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This winter I plan to host a Mindful Eating class. Mindful eating includes paying full attention to the experience of eating and drinking, both inside and outside the body! It is an amazing concept, and once put into practice, will give you more appreciation for more nutritious foods and drink and a healthier lifestyle. Keep your eyes open for the class; more details to come!</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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Along with healthy eating habits, and moderate exercise, the last round of chemo appears to be BEATING the lupus nephritis! As I always say Beat Lupus! For the last 3 days, I can see my ankles! Thats right, my ankles-not cankles! I think I admired my ankles for about 3 hours and was excited to sport my GATOR sun dress for the past Gator game! My energy level is up, and I am starting to feel like "Laura" again. </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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The day after my chemo, I had the honor of presenting my company,<span class="Apple-style-span" style="color: blue;"> <a href="http://www.backtobalancejax.com/">Back to Balance</a></span>, at the Women in Business Network fair at Flagler college. I met some amazing women, talked nutrition, and shared my passion for a healthy lifestyle! It was great to get out, market my business again, and meet some other very inspiring women in business!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt8zeUVf5Ru0oElISy-JHP9uhLGN1SaHKtUeSyGFBHHmGTlcW17ANmThO0BAiOIGSB_ZHInJch3KPgZUSNUCDvEAYl_zKyJApTF1HNRqM4eveZ3a0SDxJVgEZx5EPGOO_3wpqDEzN5RuI/s1600/IMG_2926.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt8zeUVf5Ru0oElISy-JHP9uhLGN1SaHKtUeSyGFBHHmGTlcW17ANmThO0BAiOIGSB_ZHInJch3KPgZUSNUCDvEAYl_zKyJApTF1HNRqM4eveZ3a0SDxJVgEZx5EPGOO_3wpqDEzN5RuI/s320/IMG_2926.JPG" width="320" /></a></div><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">In honor of all the wonderful, hard working women in the world... FIGHT LIKE A GIRL!</span><br />
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<span class="Apple-style-span" style="background-color: white; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">She has achieved success who has lived well; laughed often and loved much;… who has filled her niche and accomplished her task; … who has always looked for the best in others and given the best she had; whose life was an inspiration. </span><span style="font-style: italic; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">~ Mrs A. J. Stanley</span></b></span></span>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-31368882367486532762011-09-20T06:19:00.000-04:002011-09-20T06:19:45.291-04:00Veggie Burgers<div>Today is chemo treatment # 3 and lately, I do not have a great deal of energy to cook dinner every night, so I thought I would share my secret to eating healthy with little energy.<br />
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PLAN AND PREPARE.....</div><div><br />
PLAN out your meals at the beginning of the week. This way you are less stressed about what to make on Thursday night after work or soccer practice. PREPARE food ahead of time. Use the freezer! Instead of store bought toaster waffles or veggies burgers, which are full of sodium, preservatives, and can be also can be expensive, try making your own and storing them in freezer bags! Now that the fall is coming, break out the crock pot. Check out some of these healthy recipes: <a href="http://www.myrecipes.com/healthy-diet/healthy-slow-cooker-meals-10000001863046/">Healthy Slow Cooker Recipes</a>.<br />
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These yummy veggie burgers I have created are low in sodium, contain no preservatives, and are full of protein and fiber! The recipes makes about 12 veggie burgers and cost about the same price as 4 store-bought veggie burgers. </div><div><br />
</div>3-4 cups canned or cooked beans (I used mixture of red kidney beans, navy beans, black beans).<br />
1 Tbsp Olive Oil or Canola Oil<br />
<div>1 Medium vidalia onion chopped<br />
1/4 cup green pepper chopped<br />
1 Tsp Cumin<br />
1 Tsp Oregano<br />
1 Tsp Tumeric<br />
1/4 Tsp Red pepper</div><div>Salt and Pepper to taste</div><div>1/2 cup thawed frozen corn or fresh corn kernels</div><div>1 cup bread crumbs<br />
1 egg white (3 tbsp) OR 1 egg</div><div><br />
1. Saute onion, pepper, and olive oil for 5 minutes or until opague. Add all seasonings (cumin, oregano, tumeric) to pan. Cook for 1-2 minutes on medium heat. Set aside to cool. </div><div><br />
</div><div>2. Put onion, pepper mixture and the rest of the ingredients in food processor and mix until combined. </div><div><br />
</div><div>3. Form 3-4" wide/1" thick patties on a baking sheet with wax paper. Place in freezer for 1 hour or fridge for about 2 hours. This will dry the burgers and make them hold up when grilling and cooking. You can use either a grill pan or place them on a gas or charcoal grill.<br />
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4. Set burgers on a plate to cool. Wrap each burger in wax paper and store in freezer bag. They can be stored for up to 6 months!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vyRaWa5Tt4a8A3M7-8jBa0pedmuSS8MVG6lJ-WjNrIcSxdalHw6FAgq1tZVqV7Y9oy9HofWYDpnDpr3W6sW49OeLXS9_fZkyZ36nX7p7AgeWc04qb99gQHC0qoBTyOBSl3Qd7g3jQqs/s1600/veggie+burgers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vyRaWa5Tt4a8A3M7-8jBa0pedmuSS8MVG6lJ-WjNrIcSxdalHw6FAgq1tZVqV7Y9oy9HofWYDpnDpr3W6sW49OeLXS9_fZkyZ36nX7p7AgeWc04qb99gQHC0qoBTyOBSl3Qd7g3jQqs/s320/veggie+burgers.jpg" width="320" /></a></div><br />
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</div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-4796529430387931602011-09-14T20:40:00.009-04:002011-09-15T20:33:09.949-04:00Round TwoLast Tuesday, September 6th, was my second round of chemo. This time it took 3 nurses (not there fault but my veins) to attempt finding a vein and after a brutal 6 tries we finally got some blood! I was beginning to think I didn't exist. After years of steroids, my veins are shot!<br />
<br />
After they were able to draw some blood, we could get the treatment started. I put up the legs on the recliner, curled up with my blanket, got a good book out, and then.... they gave me IV benydryl! It was a little hard to focus on reading so I indulged myself in a little cable TV! (We opted for Netlix instead of cable). So even though I was stuck to an IV pole, life isn't that bad when you are forced to relax for a few hour.<br />
<br />
After my treatment, I was still a little groggy. Patrick came and picked me up, and cook me an AMAZING dinner. He is the best! I am very thankful for a wonderful, hard working husband! AND since they have great anti-nausea medicines now, I did not have any trouble with nausea this time and the IV steroids kicked up my appetite. Patrick was only back in town for a few days, and I wanted to spend as much quality time with him as I could so I did everything I could to fight sleep. It was hard! Thursday, after he left, I slept and slept and slept! I am not a big fan of sleep, so I felt like a wasted the day, but I guess my body needed it. Being home when you are sick can be your worst enemy. Instead of resting, I see toys that need to be picked up, clothes that needed to be washed, dishes that need to be cleaned, counters that need to be wiped, and the list goes on and on. Through all of this, I have now learned that there will always be "projects" to do and I have learned to listen to body and REST. Some of you can relate. We run ourselves down, trying to be super mom, super wife, and super hard worker. Kind of strange that I am one of these people and I was diagnosed with a disease that is aggravated by stress.<br />
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The last few days I have had swollen feet from some of the medications and disease process, causing me to have beautiful cankles (when the ankle and calf disappear). Quite sexy! It comes and goes. Along with that, I have severe cramping in my legs occasionally. Today, the nurse called to tell me about my labs and it is a good thing I am a clinical dietitian and know a great deal about lab work-especially in relation to diet. I found out it was my low blood calcium level and low albumin level (protein in the blood cells) that is causing the camping and swelling. I am going to start taking 2 tums (calcium carbonate) a day and increase my intake of food/drink fortified in calcium (milk, cheese, yogurt, broccoli, canned salmon, tofu-YUM)!. My labs are already starting to improve!! I needed to hear this good news, because unlike my usual self, I was starting to think negative thoughts and the worst possible situation. You need to always think positive, whatever problems you are facing! AND focus faith, hope, and love!<br />
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Quick side note: I don't know what I would do without my friends! I used to be very prideful and did not ask for help when I needed it. Forget that!!! I love the help and especially the calls and "stop by's" from my friends! A few of my friends brought me homemade enchiladas and watched a movie with me! Another friend came by for dinner and to play with Liam and I. My girlfriends are constantly calling/texting to check up on me! You know who you are and you all are amazing! Thank you for all the kind words, thoughts, prayers, and especially love you have shown!<br />
<span class="Apple-style-span" style="background-color: #e5e5dd;"><br />
"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." ~Leo Buscaglia</span><br />
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</div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com2tag:blogger.com,1999:blog-2257495325319129919.post-88521673510996663742011-08-30T06:48:00.003-04:002011-08-30T06:50:27.850-04:00Obstacles<span style="font-family: Georgia, "Times New Roman", serif;">I think everyday I get asked the same questions, "how are you able to deal with everything you are going through and still find time to eat healthy and exercise?"</span><span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">My answer: I just do and you can too! We have to make the choice. We can choose to eat healthy or we can choose to grab a double whopper and fries; we can choose to put our running shoes on and exercise or we can choose to stay in bed. We make the choice. We may have influences that help us make our choice, but ultimately make the choice. </span><span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">We all have different obstacles and are dealing with life's situations, and in order to make changes in our behavior, we need to know how to deal with the obstacles that are in our way of living a healthy lifestyle. </span><span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Follow these tips to help you stay healthy and balances your lifestyle: </span><span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">1. Become aware of your actions-when you realize what you are doing, you can change it.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">2. Keep a record of what you want to change-If you write it down, you are more likely to change it.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">3. Avoid situations that trigger bad habits-such as eating in front of the tv or sitting at the computer.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">4. Write down your new routine-Change it until it works for you</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">5. Post reminders about healthy habits-post in places where you will notice them: refrigerator, on the table, in your car, mirror</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">6. Practice your routine, because practice makes PERMANENT!</span><span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles." Christopher Reeves<span class="bodybold"><strong><span style="font-size: x-small;"> </span></strong></span></span>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-20642324189310639352011-08-25T11:05:00.003-04:002011-08-25T16:02:06.448-04:00Exercising with Chronic Illness<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq49FjZgCM4nLxIjx-XOxOo3MsDxnEt-enYNe1fFE9DDXELX4ObqbQji6JnPK3kwY0RfGQ4BTv7ic-m_0bmunAmgk3Zv1oWEy7rxHVtyHIDDbn-sFKffh5HtbdbrCo-MQ1dSEa0GUg1Ns/s1600/IMG_0613.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq49FjZgCM4nLxIjx-XOxOo3MsDxnEt-enYNe1fFE9DDXELX4ObqbQji6JnPK3kwY0RfGQ4BTv7ic-m_0bmunAmgk3Zv1oWEy7rxHVtyHIDDbn-sFKffh5HtbdbrCo-MQ1dSEa0GUg1Ns/s200/IMG_0613.JPG" width="200" /></a></div>Day 3:<br />
Most of my friends and family know I am a morning person. I wake up energized and love the feeling that I can start over that day! I usually wake up around 6am and if any later, my husband knows something is not right!<br />
<br />
This morning I woke up ready to swim some laps! Exercise has always been a part of my life and I often treat it as a medication; without it, I feel ill! In my own experience, I feel exercise is most essential for chronic pain, but it can also be very difficult when fighting the pain! I have found that once I get moving and face the pain, my pain level decreases throughout the day. I just bite my tongue and keep moving. Luckily, I learned to swim at a young age and LOVE the water! It is easier on my joints and helps me keep the weight off!<br />
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I always enjoy my time spent working out with friends. It also helps the time fly by, especially when you find yourself in deep conversation while riding bikes or kicking laps in the pool!<br />
My friend Susan picked me up this morning to swim some laps. She is an AMAZING chef by the way, and can offer some great advice on cooking healthy meals and great cooking tips to help you organize yourself around the kitchen! You can check out her business @ <a href="http://www.mycuisinecoach.com/">http://www.mycuisinecoach.com</a>/. <br />
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Some of you reading my blog may already face chronic pain or have a friend that is facing chronic pain. You might be overweight and attempting to exercise for the first time. It is not an easy road to start, but it will be well worth the journey once completed! I encourage you or your friends to seek advice from a health care professional such as a physical therapist or exercise specialist (<a href="http://trimarni.blogspot.com/">http://trimarni.blogspot.com/</a>) for more information and tips regardimg exercise, and how it can help you and the pain you are facing!<br />
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"He who hesitates is lost" American Proverb/Author unknown<br />
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Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-13233710215256814822011-08-24T09:00:00.008-04:002011-08-24T19:40:35.253-04:00Sunshine, Water, Rest, Air, Exercise, and Diet<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">First day of Chemo went well. All of the nurses were extremely nice and every one of them left saying, "Is there anything else I can get you." The rest of the day my appetite and energy levels were amazing. I would probably contribute that to the dexamethasone (IV steroid) they gave me in addition to the chemo. They also gave me IV benadryl, which knocked me out for a few hours on the couch.<br />
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Last night Patrick cooked up a cashew curry coconut crusted chicken with green beans and red potatoes. I was very impressed! I forgot to take a picture, but it looked and tasted amazing! I guess as long as I buy the ingredients and provide a recipe, that boy could make anything!<br />
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Day 2: I had some trouble sleeping, mostly because my mind was else where and did not want to rest. My appetite is fair today, forcing myself to eat good foods is not a problem, since I love fruits and veggies and so far I have not had any change in taste buds and no nausea:). My energy level is fair. I plan to walk a mile or two with my son Liam and my dog B-man later today. </span><br />
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<span class="Apple-style-span" style="background-color: white; color: #330000; font-family: Georgia, 'Times New Roman', serif;">"The best six doctors anywhere<br />
And no one can deny it<br />
Are sunshine, water, rest, and air<br />
Exercise and diet.<br />
These six will gladly you attend<br />
If only you are willing<br />
Your mind they'll ease<br />
Your will they'll mend<br />
And charge you not a shilling."<br />
~Nursery rhyme quoted by Wayne Fields, <i>What the River Knows</i>, 1990</span><br />
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Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-2510806703568468102011-08-23T06:04:00.004-04:002011-08-23T06:13:28.665-04:00A Personal Note...I want to apologize to all of my (4 and then some) blog followers. I am not much of a writer, in fact, my husband often has to proof read my blogs, because my grammatical errors are atrocious. So please forgive me now, because I am not letting him proof read this before I post:). He is sleeping!<br />
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I woke up this morning (4:45am), feeling the need to share a more personal journey; my friend Marni has been telling me to share as a dietitian and friend, in order to relate to my patients and clients more. You can check out Marni's blog at <a href="http://trimarni.blogspot.com/">http://trimarni.blogspot.com/</a>. She is amazing and even though I am a registered dietitian has tought me so much about nutrition and exercise!<br />
<span class="Apple-style-span"><br />
Today I start chemo, yep that is right, Chemotherapy, the stuff that makes you feel like $%^& and possibly makes your hair fall out. First I need to inform everyone that I do not have cancer, but a rare form of lupus, lupus nephritis. Lupus is a chronic autoimmune disorder that may affect the skin, joints, kidneys, and other orders. In my case, lupus nephritis, the lupus attacks my kidneys.</span><span class="Apple-style-span"> There are many forms of treatment for lupus, such as nonsteroidal anti-imflammatory drugs (ex: advil/motrin)</span><span class="Apple-style-span">, antimalarial drugs, corticosteroids, and in rare, more serious cases, cytoxan treatments (chemotherapy). I like to think that God thought I was STRONG enough to handle the rare, more serious case of lupus! </span><br />
<br />
As a dietitian and health care professional, I thought it would be interesting to share my journey with lupus and what it is like to go through cytoxan chemotherapy treatments. AND seeing as I am a dietitian, I figure it would be wise to share with you all the foods I can and cannot eat and how the side affects play a role on my nutrition. I will also share about my exercise routine, the people I meet, the care I received, and how I am striving to be a great mom and wife, even when I am not feeling well!<br />
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Day 1-August 23, 2011:<br />
I have my first treatment this morning at 8:30am. I did cytoxan chemo before, when I was 17. Because I was a pediatric (child), I was admitted inpatient and at the time (1997) the treatment recommendation was a much longer/drawn out process (once a month for 6 months and then once every 3 months for 3 years). Today I am an adult, and apparently somewhere along the way somebody said adults do not like to look at colorful painted walls with rainbows and fun farm animals, and white walls would be more appropriate. BORING!<br />
<br />
My treatment this time will be done at an infusion site, which is often at a hematology/oncology clinic. The treatment takes a little over an hour. I get my own recliner and , my own t.v., my own nurse, my own IV pole, and my own white wall to stare at! Also, in the attempt that I would be too tired to cook this week, (and because of my OCD behavior), I planned out meals (easy enough) for my husband to cook. He is a great cook and really knows how to make the kitchen look like a bomb went off:), but he always seems to make the kitchen look spotless when he is done. My husband is amazing! Our 5 year anniversary is this Friday!! I will leave you with a cute story: One of our songs is Forever and Ever, Amen, by Randy Travis. There is a line in the song he sings to me: "They say time takes it's toll on a body, makes a young girl's brown hair turn gray. Well, honey I don't care, I ain't in love with your hair, and if it all fell out, well I'd love you anyway." AND he still loves me:).Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com1tag:blogger.com,1999:blog-2257495325319129919.post-58702275902087017692011-07-31T22:16:00.000-04:002011-07-31T22:16:14.904-04:00Vegan Whole Wheat Cinnamon Rolls<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvmSj3R_mahtUBEHDUapFh2h-hd69YSexwsP9QjrmzIXy4f4FoAorMNNlR_whNnEe01hnkvb1TyyWtITeiB7ObMg73PQm3ZQWlhYAQtgtsYtngSgtXcge7uV8aGx1KNsLI8RF-IJc7SyE/s1600/Vegan+Cinnamon+rolls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvmSj3R_mahtUBEHDUapFh2h-hd69YSexwsP9QjrmzIXy4f4FoAorMNNlR_whNnEe01hnkvb1TyyWtITeiB7ObMg73PQm3ZQWlhYAQtgtsYtngSgtXcge7uV8aGx1KNsLI8RF-IJc7SyE/s320/Vegan+Cinnamon+rolls.jpg" width="320" /></a></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />
</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />
</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">I have a hard trouble following a recipe (as my husband knows). I love to be creative with food! AND what a better challenge for a dietitian, but to try to make it more nutritious and TASTE great! I have tried and tried to make vegan cinnamon rolls healthier and actually rise, but have never been able to master them, until now! I am sure my vegan friends will enjoy these! </span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />
</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Vegan Whole wheat Cinnamon Rolls<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Ingredients:<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">¾</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> cup non-dairy milk-I used original flavored almond milk<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> packet active yeast<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Mix together 1 1/2 cups whole wheat pastry flour and 1 cup white flour<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> tbsp baking powder<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">¼</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> cup raw sugar<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> tsp cinnamon<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">¼</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> tsp salt<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1 </span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">mashed banana (or about 6-7 tbsp)/may also use 6-7 tbsp apple sauce<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2 </span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">tbsp molasses<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2 </span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">tbsp agave nectar<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> tbsp raisins (Or other dried fruit, such as cranberries or<span style="mso-spacerun: yes;"> </span>dried apples)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">¼ </span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">cup walnuts (Or other nuts, such as almonds, pecans, etc)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1/2</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> cup confectioners sugar<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3 </span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">tsp lemon juice (optional)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1</span></b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> tsp non-dairy milk-again used almond milk<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 18.75pt; margin-right: 0in; margin-top: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;"><b><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Instructions:<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 9.75pt;"><span style="color: black; font-family: "Arial Narrow","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Preheat oven to 350F. Grease a circular cake pan or baking sheet and set aside. Gently warm 3/4 cup non-dairy milk to about 110 degrees. Sprinkle yeast over warmed non-dairy milk and let it dissolve, about 5 minutes. Combine 2 cups of flour, 1/4 cup sugar, baking powder, 1 tsp cinnamon and 1/4 salt in a large bowl. Add 5 tbsp banana or applesauce and yeast mixture, stirring spatula to combine. Add in another 1/2 cup flour, stirring to combine. Sprinkle remaining flour on a flat surface and knead dough, kneading in most of the flour. Knead about 15-20 times. Using a floured rolling pin, roll dough out into large, thin rectangle and set aside. Prepare filling by combining 2 tbsp molasses, 2 Tbsp Agave nectar with 1 tbsp banana or unsweetened applesauce, 1 tsp cinnamon, chopped walnuts (almonds or pecans), and raisins. Spoon filling in the center of the dough and spread it around, leaving 1" edge clear. Gently but tightly roll the dough up. Use a pizza cutter, sharp knife or string to cut off 6 rolls. Place rolls in a warm dry place/cover with clean towel and let sit for one hour to rise. After one hour, place into prepared cake pan and bake 20 to 25 minutes, until golden and cooked through. Meanwhile, prepare icing by mixing 1/2 cup confectioners sugar, 3 tsp lemon (optional), and 1 tsp non-dairy milk, whipping</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> until it becomes a thick glaze with no sugar chunks. Spread glaze over hot buns! YUM! <o:p></o:p></span></div><div class="MsoNormal"><br />
</div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com1tag:blogger.com,1999:blog-2257495325319129919.post-57420451263555732462011-07-13T22:02:00.003-04:002011-07-13T22:09:24.588-04:00Healthier Menu Options for Children!<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">As a young child, my parents never let me order from the "kids" menu and I very seldom could choose chicken nuggets and french fries as my main course. I usually had to split items with my parents or siblings, and it always had to have a vegetable! I can remember one instance, where my younger sister wanted to order the adult size hamburger and french fries. My dad stated, "if you can eat it all, you can have it". It was hard to watch my 50 lb sister try to eat a whole hamburger from the adult menu! She could not finish and I am glad! Today we often find that the kids portion sizes are the same sizes as the adult portions, and they exceed well over 1000 calories a meal! An active 6 year old child needs 1200 calories at sedentary activity level, 1400 calories for moderate activity, and 1600 calories for an active child!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
<b>Healthier Children's Menu Requirements: </b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The healthier menu options will have a heart next to the item, contain less than 600 calories, contain a side that is less than 200 calories, offer increased amounts of fruits and vegetables, lean proteins, whole grains, and low-fat dairy, and contain less fats, sodium, and sugar</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #292727;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">! Great day for kids health! </span></span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif; font-size: 15px; line-height: 21px;"><br />
<b>Chain restaurants committed: </b></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Au Bon Pain</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bonefish Grill</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Burger King</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Burgerville</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Carraba's Itatlian Grill</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Chevy's</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Chili's</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Corner Bakery Cafe</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Crackr Barrel</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Denny's</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">El Pollo Loco</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Friendly's</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">IHOP</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Joe's Crab Shack</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Outback Steakhouse<br />
Silver Diner</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Sizzler</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">T-Bones Great American Eatery</span></span><br />
<span class="Apple-style-span" style="color: #292727; font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">ZPizza</span></span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Read the full story at </span><a href="http://thefranchisehound.com/2011/07/13/kudos-to-19-national-chains-for-healthier-kids-menus/">www.Thefranchisehound.com</a>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-41653948756596874762011-07-07T08:49:00.001-04:002011-07-07T08:55:48.293-04:00Healthyeater Kale and White Bean soup<div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7j-I-5f7U-Dw0ML9NYu28KT0Tp3guJZRyl_8P0O-BRF5O58IexNzz7bwQijM65UdBGmP222RKHYr92tsgwz6Ow0HsYqQDM1HecLyc9qwvzr6b8r_GyC6JDcNiMMAbvbocHwIRIOMGL0o/s1600/IMG_2765.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7j-I-5f7U-Dw0ML9NYu28KT0Tp3guJZRyl_8P0O-BRF5O58IexNzz7bwQijM65UdBGmP222RKHYr92tsgwz6Ow0HsYqQDM1HecLyc9qwvzr6b8r_GyC6JDcNiMMAbvbocHwIRIOMGL0o/s320/IMG_2765.JPG" width="320" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Ingredients: </div><div class="MsoNormal">2 cups chopped fresh kale<br />
2 Tsp olive oil<br />
½ cup diced celery</div><div class="MsoNormal">1 small diced yellow or white onion<br />
1 clove garlic diced fine<br />
1 cup diced carrots<br />
2 cups fresh chopped tomatoes OR 1 -14 oz can low sodium diced tomatoes<br />
4 cups vegetable broth OR homemade vegetable broth (see recipe below)<br />
½ Tsp salt<br />
½ Tsp pepper<br />
2 Bay Leaves<br />
1 can Navy beans or any white bean drained OR 1/2 cup dried beans (If you use dried beans, soak them in water over night prior to cooking)<br />
1 Tsp chopped fresh or dried basil (I used fresh-very easy to grow)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Add 2 Tsp olive oil to medium-high heat stock pot. Add celery and onions and sauté until opague. <br />
Add in diced garlic and carrots. Saute for 1-2 mintues. Add 2 cups tomatoes and sauté for another 2-3 mintues. Pour in vegetable stock, navy beans, 2 bay leaves, chopped basil, salt, pepper, and Kale. Mix together. Simmer on low heat for 1-2 hours. Remove bay leaves and enjoy a healthy, low sodium, bowl of soup that is jammed packed with nutrients!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Homemade vegetable broth: </div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
Save ALL vegetable scraps from the week in an airtight container in the fridge. At the end of the week fill a 4 qrt stock pot with 3-4 cups water and the vegetable scraps, 1 tsp salt and 1 tsp pepper. You can also use a low sodium vegetable bouilion cube for added flavor. I use <a href="http://www.vitacost.com/rapunzel-vegetable-bouillon-cubes-no-salt-added/?csrc=gpf-pa-735037073009&ci_sku=735037073009&ci_gpa=pla&ci_kw={keyword}">Rapunzel Vegetable Bouillon cubes</a>. Remove vegetable scraps using a strainer over a heat resistant bowl to catch the broth. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I am not sure you can get more nutrients from a soup and you will feel great that you did not waste any of the nutrients from those leftover vegetable scraps! Enjoy! </div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-3294825041024703442011-06-15T09:29:00.005-04:002011-06-15T09:56:39.167-04:00Tips for Pickey Eaters<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEg4B2vUueTyMk_GfETRGQfZyBFNi4ExWlsEItKbmd42IrBwlq7kE0bBS_Q-n9HtU0oHXadUtxIpHNzgFr7AtP-Dl-HW5xsV9WvJXxifBbw0Yr0cIRXPQ7ALB9PWGwFkRO6lt-Wn5qSSc/s1600/picky-eaters.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 293px; height: 293px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEg4B2vUueTyMk_GfETRGQfZyBFNi4ExWlsEItKbmd42IrBwlq7kE0bBS_Q-n9HtU0oHXadUtxIpHNzgFr7AtP-Dl-HW5xsV9WvJXxifBbw0Yr0cIRXPQ7ALB9PWGwFkRO6lt-Wn5qSSc/s320/picky-eaters.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5618442270301824434" /></a><span class="Apple-style-span">Is your child a picky eater? Does your child only want to eat chicken nuggets and Spagghetios<span class="Apple-style-span">? I often get this concern from parents. I can now admit that it isn't a piece of cake to spoon feed a 6 month old, while getting dinner prepared for the rest of the family. Why on earth would I want to make 3 different meals for everyone! Growing up in my family there was one meal for dinner, and we either ate it or sat there and watched everyone eat it. We learned to enjoy the hard work and appreciate a good healthy home cooked meal! </span></span><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: georgia; font-size: small; ">Whatever the meal was, we always had a fresh green salad on the table and surprisingly I still love salad and continued the tradition. </span><span class="Apple-style-span"><span class="Apple-style-span"> On birthdays and special occasions my parents let us pick out our favorite meal. My favorite meal was london broil with asparagus and red potatoes. YUM! Here are some great tips for your picky eaters!</span></span><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span">1. Be patient when introducing a new food. Children can have food adversions and taste changes, so don't give up the first time! I remember the first time I tried sushi I was not a big fan and now I love it! </span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: georgia; font-size: small; ">2. Mealtime routines: set regular times and do not offer snacks one hour before meals. You want hungry tummies coming to the table!</span></div><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span">3. Get sneaky! Make casseroles with veggies mixed in! </span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span">4. Let your child help you shop, prepare, and help cook! Children want to help, and what a better way to get them excited about food, and get them in the kitchen.</span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span">5. DON'T use dessert as a reward! Desert should also be a special occasion! Your kids too will learn to be satisfied with the meal itself.</span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: georgia; font-size: small; ">6. Mealtimes and snack times should be fun! Kids love to nibble and especially love to dip, so make some snacks trays with healthy bite-sized treats.</span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: georgia; font-size: small; "><br /></span></div><div><span class="Apple-style-span">7. Set good examples with your own eating habits. Your children are making sure you eat your veggies! </span></div><div><span class="Apple-style-span"><br /></span></div><div><span class="Apple-style-span">8. Teach your children about the benefits of fruits and vegetables! For example: carrots contain vitamin A and beta-carotene that help you maintain good eye health; broccoli contains calcium, which help you build strong bones. </span></div><div><span class="Apple-style-span"><br /></span></div><div>Images obtained from microsoft clip art. </div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-86073639681960824332011-05-11T16:44:00.000-04:002011-05-13T16:40:26.411-04:00One Step Closer to Teaching Our Children about the Important Role of NutritionI found this article (Home Away From Home: <a href="http://www.eatright.org/Media/content.aspx?id=6442463092">http://www.eatright.org/Media/content.aspx?id=6442463092</a>) to be most helpful to new moms that might be researching child care programs or already have their child in a program. The article discusses child care programs as a "home away from home" and "where our children adopt early nutrition-related behaviors". With today's economy and both parents working, child care is utilized by more families in the US, therefore they have a huge influence in our child's food choices and future health. <div><br /></div><div>It is already a known fact that child obesity is becoming an epidemic and that 1/3 of our nations children are carrying too much weight. Our children our watching us eat!! I appreciated the statement..."Young children appear more likely than older children to be influenced by adults in an eating environment". </div><div><br /></div><div>You can read the full article at <a href="http://www.eatright.org/Media/content.aspx?id=6442463092">http://www.eatright.org/Media/content.aspx?id=6442463092</a></div><div><br /></div><div>As a registered dietitian and health care professional, it is my role to educate the community on the importance of nutrition and especially the role we plays as adults in our children's future health. If you or anyone would like for me to come speak (for free) at your child care program, school, or after school care please contact me at Laura.backtobalance@gmail.com. </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><div><div><br /></div><div><br /><div><br /></div></div></div></div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-68306329561270907542011-05-07T14:35:00.009-04:002011-05-07T16:07:25.008-04:00Fun Breakfast Ideas for the Whole FamilyBelieve it or not, there is more to breakfast than cereal! Here are just a few fun and balanced breakfast ideas your kids will love!<div><br /></div><div>1. Whole grain waffles: Make some home made whole grain waffles, wrap them individually in freezer bags, and store them in the freezer for the week! When you are ready to eat them, Stick 1 in the toaster, jazz it up with some berries, and top it off with some low fat vanilla yogurt (Greek is my favorite and loaded with protein!). Check out this yummy whole grain waffle recipe at <a href="http://www.myrecipes.com/recipe/honeyed-yogurt-mixed-berries-with-whole-grain-waffles-10000000671034/">http://www.myrecipes.com/recipe/honeyed-yogurt-mixed-berries-with-whole-grain-waffles-10000000671034/</a>. </div><div><br /></div><div>2. Power up with oatmeal: Does your oatmeal taste like cardboard? Well it doesn't have to! There are endless possibilities- change it up with a tsp of honey or peanut butter, or a dollop of greek yogurt, handful of walnuts or almonds, dried fruit, bananas, chopped apples. I never get bored with oatmeal!</div><div><br /></div><div>3. Egg white breakfast sandwich/burrito: This is one of my favorites! </div><div>Take 1 egg white OR 3 tbsp all natural eggs whites (found at local grocery store). Grease a ramekin or custard cup with non-stick cooking spray. Poor in egg whites. Cook on high in microwave for 1 minute-times may very depending on microwave. Cut a whole grain english muffin in half and toast. Place cooked egg whites and 1 slice of low fat cheddar cheese. Pair it up with a 1/2 cup or small piece of fruit and some low fat yogurt-YUM! And if you hit snooze one too many times, wrap in foil and brown bag it up with some low fat yogurt and 1/2 a banana. Change it up with a whole grain tortilla wrap and some salsa to make a breakfast burrito!</div><div><br /></div><div>4. Smoothies: My nephews and I love making smoothies together! Smoothies are packed with vitamins, minerals, and a great start to the day!! Give your blender some love!</div><div>Try this recipe: </div><div><br /></div><div>Makes 2 servings. </div><div><br /></div><div>Ingredients: </div><div>1/2 cup blueberries</div><div>1/2 cup strawberries</div><div>1/2 cup blackberries</div><div>1 cup low-fat milk OR 1 cup low fat plain greek yogurt</div><div>2 tsp honey OR agave nectar</div><div>2 cups ice</div><div>Mix in blender and ENJOY!<br /></div><div>You can also use frozen fruit or seasonal fruit to save money!</div><div><br /></div><div><br /></div><div><br /></div><div> </div><div><br /></div><div><br /></div><div><br /></div>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com0tag:blogger.com,1999:blog-2257495325319129919.post-89452376681422565512011-05-05T09:38:00.001-04:002011-05-05T09:53:52.954-04:00Supplement Review: Juice Plus®<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; ">Recently I was asked about the supplement Juice Plus®. Juice Plus® number one claim is that it is "the next best thing to fruits and vegetables", leading the consumer to believe that these pills are "closer to real fruits and vegetables than is likely to be the case"-says Center for Science in the Public Interest (CSPI). CSPI also explained that the labels indicate that the capsules contain high levels of vitamins A and C and folate naturally, and do not disclose that these vitamins and minerals are added to the capsules during processing.”(1) Very deceiving! Recently Airborne made false claims that the supplement cures and prevents colds. Airborne is now under a 23 million class action law suit and the CSPI would like to do the same with Juice Plus®.<br /><br />The fact is that supplements in the US are not regulated by the Food and Drug Administration (FDA) and there is little to no viable research. It is a great money making industry and often can be very deceptive. Then how do we know? A few great websites to find more information on supplements are <a href="http://www.nsf.org/certified/dietary/" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://www.nsf.org/certified/dietary/</a> and<a href="http://ods.od.nih.gov/" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://ods.od.nih.gov/</a>. While it is true that people who eat more fruits and vegetables have a lower risk of heart disease, stroke, and certain cancers (2), the research completed never considered or used juice sweetened cookies, crackers , or gummy chews made from dehydrated fruit and vegetables (2). JuicePlus® claims that one pill contains your daily intake of fruits and vegetables in compact form. Is this sound? We would like to believe that we can shrink 3-5 servings of all the amazing antioxidants, vitamins, minerals that are found in whole fruits and vegetables into 2 little capsules! There is nothing natural about this process! No pun intended!<br /><br />Another benefit from eating whole fruits and vegetables is fiber! Juice and pill form supplements contain little to no fiber. Research conducted at the Institute of Medicine shows our bodies need 20-30 gms of fiber daily. Our main source of fiber comes from whole fruits and vegetables consumed in our diet. A high fiber diet has been proven to prevent cardiovascular disease, and possibly other forms of cancer (2).<br /><br />Conclusion and lesson for the day: A vitamin/mineral supplement should never replace eating whole fruits and vegetables!<br /><br />A side note on fruits and vegetables with children:<br />As parents we want our children to eat fruits and vegetables and some of us are looking for ways to “sneak” fruits and vegetables into meals in order for them to get their servings of fruits and vegetables. And not to mention some of us are supplementing our child’s diet with dehydrated fruit/vegetable crackers, cookies, or supplement chews that looks like candy teddy bears replacing or counting these as fruits and vegetable servings. We have underestimated the benefits of whole fruits and vegetables! We have put such a negative spin on fruits and vegetables! Why not teach our children the truth about all the benefits that whole fruits and vegetables can provide! Let them pick out a new fruit or vegetable at the grocery store or farmers market next time, find a recipe, get in the kitchen, and COOK with your kids!<br /><br />References:<br />1. <a href="http://www.cspinet.org/nah/12_07/special.pdf" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://www.cspinet.org/nah/12_07/special.pdf</a><br />2. <a href="http://www.nap.edu/openbook.php?record_id=10490&page=339" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://www.nap.edu/openbook.php?record_id=10490&page=339</a><br />3. <a href="http://www.nsf.gov/" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://www.nsf.gov/</a><br />4. <a href="http://ods.od.nih.gov/" rel="nofollow" target="_blank" style="cursor: pointer; color: rgb(59, 89, 152); text-decoration: none; ">http://ods.od.nih.gov/</a></span>Healthy Eaterhttp://www.blogger.com/profile/11805247832701818659noreply@blogger.com1