Quick Tips For Staying Healthy At The Grocery Store And For Staying On The Right Track

During The Coronavirus Pandemic

Let's think about this.....we are a society that has been raised to be social beings.  We learn in social settings, we find comfort and entertainment in social settings, we change our environment to lift our spirits, our children learn from their social relationships, and we are a society used to getting instant gratification whether it be in a store, restaurant, and yes, even in a supermarket.   Fast forward to today and we face a new reality......social distancing, staying home, face masks, gloves, food and paper good shortages, and the intensity to get in and out of the supermarket or big box stores like Flash Gordon.  

If your like me, your spending an extended amount of time thinking about what you and your family can do to live your healthiest lifestyle possible given the social parameters we are following to prevent the spread of COVID-19. 

Lets start with food. First, make a detailed list of what you will need from the grocery store for the week and do not deviate from it.  You will save a great deal of time and anxiety knowing exactly what you need when you hit the ground running....and don't forget to bring your GalsShopper so that your list and coupons are right in front of you ready to go!! As a Registered Dietitian, I know that what you put in your body right now is very important in helping your immune system be the strongest it can possibly be.  Your list should include:

•  Fresh vegetables and frozen vegetables (no sauces, get plain) .  Frozen vegetables are great to have so that you don't need to keep going back to the supermarket.  
• Include fresh fruits like apples, oranges, melons, grapes, and bananas.  Canned fruits in water can also come in handy for food longevity. Whatever you do, do not throw out fruit that has become too ripe to eat for your liking!! Instead, place them in your freezer and use for a later time in a smoothie!  
• Your shopping list should also contain whole grains such as whole gain breads, brown rice, pasta, pancake mix, and whole grain cereals.
• Eggs (I have been doing at least 1 breakfast dinner per week and the family loves it!!
• Cheese makes a great snack (string cheese, cubes, sliced).
• Nuts (get snack packs for good portion control)
• Chicken (fresh, frozen, or canned)
• Soups (they actually make a healthy lunch)
• Fish (frozen or canned)
• Beef (get lean ground beef or choose lean cuts of meat)
• A good tub of yummy ice cream of course (everything in moderation!!)

Besides eating well, make sure you are drinking plenty of water and getting enough sleep (7-8 hours preferably).  If you were a gym person before, you don't have to stop exercising......do floor exercises at home...sit ups, push ups, planks, lunges, or exercise videos on YouTube are great!!!  Also, take time to breath, spend the time you didn't have before with your kids, think positive thoughts, and perhaps read a great book. 

To our GalsShopper community, your GalsShopper is even more important and more super useful than ever during the COVID-19 pandemic....because we are practicing social distancing and also facing never ending lines in the stores, thankfully there are many supermarkets and big box stores that have "scan and go apps" that allow you to enter the store, scan your items with your phone, and pay on-line without ever standing on a line or in front of a cashier!! Also, there is no exchange of money or credit cards involved in your transaction!!  Simply download the store app on your phone, place your phone and your list in the GalsShopper and go shopping avoiding lines and spending the least amount of time possible in the store. 

I wish you all good physical health and a healthy mind!  Let's get back to what's really important....our health, our families, and our friends. The United States of America has always set the standard for strength and prosperity and although I didn't think it could be possible........we will be even stronger and more prosperous when we come out on the other side!!!

 

 

Nothing Says Happy Father's Day Like Grilling!!

 

 

 

 

 

What dad doesn't love a juicy grilled piece of meat on Father's Day??  A barbecue is definitely an awesome meal on Father's Day for an awesome guy!  But this doesn't mean we have to blow all caution to the wind.....we want to fill up dad with something yummy, but healthy too, but where do you start??  Well, I'm going to give you a little tutorial on the best cuts of meat to keep dad in tip top shape.......and the rest of the family while we're at it!!

 

Grilling on the barbecue can be one of the healthiest ways to cook if you know what to grill.  First, start with a clean grill everyone!  Just because it's outside, you still need to keep it as clean as your oven inside.  After all, who wants to cook on a science project in progress......gross!  Second, you need to know what are the healthiest cuts of meat to choose.  The following will give you a great guide you can use on Father's Day and for the rest of the summer to keep you a lean mean family machine:  Beef (Where's the beef??) : T-bone steak, porterhouse steak, flank steak, and sirloin steak are all great choices.  And if it's burgers he loves, choose 90% lean ground beef.  Next, we have Poultry: white meat turkey or chicken (no skin please).  Third, we have Pork: tenderloins and chops are great!! 

 

Also, when you are cruising the meat aisle, use your eyes because they can be your best guide.  Pick up the meat with least visible fat and it will always be the better choice. 

 

On behalf of the GalsShopper's team, we would like to wish all of you great dad's out there a very Happy Father's Day! Mom's out there, don't forget a GuysShopper would make a great Father's Day gift so that dad can be just as organized as you!!

 

 





 

PROTEIN FOR WEIGHT LOSS?

 

 

 

 

 One of the most frequently asked questions I get from clients is, "Can protein really help me lose weight?"  My answer is always a resounding YES.....and the reason is that protein rich foods require your body to do more work to help break them down to be used as fuel.  What does that mean to you? It means your body will burn more calories to accomplish this task.  In addition, protein foods also help you to feel fuller longer so you won't be on the hunt for more snacks throughout the day.  In a study published in the American Journal of Clinical Nutrition, the higher your protein intake, the more a hormone called leptin is released (the satiety hormone) and you don't feel hungry.   Great sources of protein include eggs, milk, meat, fish, poultry, cottage cheese, Greek yogurt, quinoa, and beans. Aim for about 0.83 grams of protein per kilogram of body weight, so for a 140 pound woman you would need about 53 grams of protein (divide weight by 2.2 to convert to 63.6 kilograms and then multiple by 0.83 = 52.7 grams of protein).  If your an athlete you would require between 1 and 2 grams of protein per kilogram of body weight.

 

So make sure you include some form of protein on your shopping list and place it in your GalsShopper before heading to the supermarket!!!  Your body will thank you!!

EAT TO BEAT

THOSE

WINTER

AILMENTS!!

We all know that eating a well balanced diet, getting plenty of shut eye, and washing your hands regularly can help keep the winter cooties away, but did you ever think that by just consuming garlic that you may help prevent or even reduce the duration of a cold?  Well it can!!  Garlic contains a powerful compound called Allicin.  Allicin contains components that have antiviral, antibacterial, and antifungal properties. Research has shown that garlic can kick start your immune system and act as an anti-inflammatory.  So use plenty of garlic when your cooking, or if you prefer, you can take garlic in capsule form.  Don't worry about bad breath........the benefits far out weigh the negatives!!!





 

 

Spice Up Your Life!!

 

 

 

 

 

 

Did you ever hear the saying that "Variety is the spice of Life"?  Well the same saying can apply to our health.  I'm here to tell you that adding different spices to our food cannot only make it taste better, but it can also improve our health!!!  That's right,  two benefits in one!!! Adding nutrient rich spices and herbs to our food is a great way to add flavor without adding excess salt and calories.  In fact, studies have shown that certain spices can help reduce inflammation which can cause various diseases such as cancer, diabetes, and certain heart conditions...so let's talk about Tumeric.

 

Tumeric is  a bright yellow spice that gives curry its color and is packed full of curcumin, a substance that has been shown to help reduce the growth of cancer cells.  It has been used in India for thousands of years as a spice and as a medicinal herb.  It has also been proven to act like a strong anti-inflammatory much like ibuprofen and turmeric is also an anitoxidant.   Tumeric is mostly found in curry blends and goes very well in stew recipes and soups.   You can also use it to sauté vegetables such as spinach and kale.......just add 1tsp turmeric, garlic, tomatoes, and onion and it's delicious!!!  For extra flavor, you can also sprinkle some on top of roasted cauliflower, and fish.  If the taste of turmeric is not your thing, you can still obtain the health benefits from taking it in capsule form. 

 

So the next time you go to grocery store, make sure you add turmeric or some other spice that you have been itching to try to your list and put it in your GalsShopper so you won't forget!!!



 

It's Apple Time!!

 

 

 

 

 

It's that time of year again......the leaves are starting to drop, the air is getting crisp, and there are many apples to pick!!!!  Apple picking season is always a great time to get your family and friends together and have some fun.  It's also a great time to bake some pies and crisps......but besides talking about all the fun we have during apple picking season, let's talk about the health benefits of eating apples too.  

 

Apples are high in fiber and rich in antioxidants and phytonutrients.  What does this mean to??  This means they can help reduce the risk of developing cancer, heart disease, diabetes, and high blood pressure (Hypertension). WOW!!!! Isn't this great!!  Apples are also so easy to bring to work, school, or just about anywhere......all you have to do is drop it in a bag!  You can't get much easier than that....and because apples are so rich in fiber, they also make you feel full fast.   With only about 95 calories in one medium apple, it can fit into any nutritional plan.    So whether you go to the orchard for some fun or simply buy a bag at the grocery store, know that you are making a great nutritional choice!!!  Happy Fall!!!



PROTEIN SHAKE OR FOOD??
WHICH TEAM ARE YOU ON??

 Most of us have been convinced that a meal replacement shake is the way to go for weight loss, but is it the right way?  This is a frequently asked question, so what's the right answer? Honestly, I think it depends upon the person and I also think it depends upon the shake.  Here's why!!

I say it depends upon the person because if you are that type of person that just needs to chew in order to feel that you've eaten, a replacement meal shake will never work for you.  Take me for instance, I've tried to consume a high protein meal replacement shake to save time on more than one occasion, and consistently an hour and a half later I'm looking for regular solid food to eat because that is what I need to feel full and satisfied. That's me!!!  So if you're like me, if you stay honest and real with yourself.....a shake will never cut it and you will end up consuming more calories than you would have if you would have simply eaten solid food.

Now, if you are not the type of person that needs to chew to feel like you've eaten, a protein shake may be the way to go to replace a meal.  Just make sure though that sugar is not the first ingredient  listed!  Next, make sure it's calorie content does not exceed 400 calories, that it has at least anywhere from 20-25 grams of protein, and no more than 15 grams of fat.  Fiber is also a bonus!!  Shoot for at least 3-4 grams of fiber.....it helps with satiety (fullness)!!!!

Remember, giving your meals thought and planning in advance is the best way to go!!  Pack your lunch for work, make a shopping list before you go to the market to control impulse buying, and don't forget your GalsShopper!!!!!



Nothing Says Summertime like

Watermelon!!!

 

 

 

 

Picture it.......95 degrees, sweat dripping down your neck, you are craving something to quench your thirst and satisfy your sweet tooth.....just a suggestion, but say no to the ice cream this time and instead choose this beautiful, pink, all natural treat.......WATERMELON!!!!  Not only is it nutritious and naturally fat free, it will provide you with the water your body needs and craves during these hot summer days because 90% of a watermelon is made up of water.  One cup of watermelon provides you  with 43 calories, 0 grams of fat, 1 gram of fiber, and 21% of the needed Vitamin C.  This is sure to fit into any summer eating plan!  Also, many studies have suggested that increasing your consumption of plant foods like watermelon can decrease the risk of diabetes, heart disease, and obesity. 

 

If your like me, I stand in front of the tremendous watermelon box in the supermarket and think to myself....."which one do I choose?"  Here are a few tips to help you: choose a watermelon that is symmetrical, has no bruising or mushy spots, and is firm. 

 

Remember, watermelon is not just for eating in it's original gorgeous form....you can also add it diced to salads and blend it with ice cubes for an awesome post workout drink loaded with electrolytes.  It's also a great snack for kids....just don't ask them what they want, simply slice it up and place it on a plate for them and they will gobble it right up!!  So the next time you head out to the supermarket with your GalsShopper, make sure that watermelon is on your list!!!



Who Said Easter Eggs Are Just

Good For Coloring?

So by now the Easter egg coloring fun and chaos has already ended......but you are still probably  trying the scrub the dye off of your kids hands, your hands, the table too and thinking......"what am I going to do with all of these boiled eggs?" and the nutrition nerd part of you in your head is also saying, "is it actually good for us to eat all of these eggs?"  Let me help by giving you the green light to enjoy your Easter eggs and provide with you some great nutrition facts!!

For so many decades the poor little egg has received a bad rap from the powers that be....but eggs are no longer thought of as "THE CHOLESTEROL FOE"!!  Rather, just like everything else we enjoy, eggs do have a place on our menus!!  

Once upon a time, in the year 2000, the American Heart Association (AHA) gave their stamp of approval to again consume eggs without thinking we were consuming a giant ball of cholesterol!! The AHA actually stated that we can safely and without guilt consume one egg per day, but still try to maintain consuming no more than 300mg of cholesterol per day in order to prevent the risk of developing heart disease.  Other studies have shown that it is actually safe to consume two eggs per day without having a negative impact on a persons lipid (fat) profile.  Take it a step further and studies also state that it is saturated fat and not dietary cholesterol that have a much larger impact on blood cholesterol!!  So if you are trying to add high quality protein to your "clean" eating program.......EAT THOSE EGGS!!!  One egg contains about 6-7 grams of protein, about 75 calories, and approximately 1.6 grams of saturated fat.  I advise my clients who are trying to add high quality protein to their daily intake in order to build muscle,  to safely and without guilt add eggs back into their daily intake (especially the egg whites!).  But remember, your body is only capable of processing about 20 grams of protein at once....consider yourself warned!!!.....if you are a newbie to consuming egg whites........the after effects can be a little smelly if  you know what I mean!!!

So please.....don't just look at how pretty your colored Easter eggs look......eat them knowing you are doing something good for your body and pass it on!!!!!



CHOOSE NATURAL SUGAR TO

CONTROL YOUR APPETITE

The days are getting longer.....the temperatures are getting warmer....the winter clothes are all on sale...it must be that time again!!!  Spring is almost here and like most of the population, we are all thinking of how we can look and feel our best for the upcoming season.   I would love to give you all a great tip.....ditch the High Fructose Corn Syrup to keep from overeating like you were at an "all you can eat" buffet!!!  

Studies have found that consuming sugar that is naturally found in fruit and other foods, rather than eating sugar found in processed foods, you won't overeat as if you are going into hibernation.  The key word to look for on the labels in "HIGH FRUCTOSE CORN SYRUP".   Picture yourself as Super Woman or Super Man and high fructose corn syrup is your "kryptonite"!!!   Studies show that when participants consume foods containing high fructose corn syrup, there was more blood flow to the brain to keep signaling hunger!!!  However, when they consumed foods containing natural sugar, their brains knew to stop seeking that sweetness and thus not overeat.  

Choose to get your sugar from whole grain foods such as brown rice, quinoa, oats, barley, and vegetables.   Choose to get your sugar in the form of fructose from fresh fruit such as peaches, berries, grapes, apples, and plums.  If you want to sweeten your beverages, use agave, stevia, and honey.   To avoid High Fructose Corn Syrup........do not add candy, baked goods, sweetened cereals, soda/soft drinks, jams, and fruit juice from concentrate to your shopping list!!!  Keep your eyes on those labels!!!!

DOES GREEN TEA REALLY HELP WEIGHT LOSS?

 

 

 

 

 

Many people are consuming green tea with the hopes of losing weight, but does it last?  Let's face it, you hear chatter about green tea everywhere now ........ it's used as a drink, you can find it in iced tea,  it comes in capsule form, even ice cream.....but is it doing what you think it's doing??   In a 12 week study using 60 adult women and men published in The Journal of Nutrition, it showed that green tea had no effect on fat absorption, resting energy expenditure (how many calories are burned at rest or REE), and body composition.  In addition, other studies have shown that drinking green tea only suppresses your appetite for a short time period.....but guess what.....water can have the same effect and it's free!!! 

Listen,  I'm not saying to stop enjoying your green tea, but what I am saying is drink it for the right reasons and not because you think it is going to help you lose weight.  After all, green tea is rich in antioxidants, which helps protect your body against the damage of free radicals, which is a good thing!!  I just don't want you to spend your hard earned cash on something that you think is going to help you lose weight fast!!!  Drink your tea simply because you enjoy the taste and because it relaxes you!!!



 

 

LET GO AND

ENJOY THANKSGIVING!

 

 

 

 

 

I don't know about all of you, but I am so sick and tired of hearing and reading about nutrition tips for watching your waste at Thanksgiving time.   Really?????  Do we really need to be calorie, carbohydrate, and fat counting at our Thanksgiving meal?????   Speaking as a Registered Dietitian....I say heck no!!!!  I don't like the word diet as it is......but to suggest that we need to "diet and watch" on one of the best eating days of the year is just soooooooooooooo wrong!!!  I beg of all of you to enjoy your Thanksgiving meal.....guilt free!!!!  After all, one meal is not going to undo all of your healthy eating and great effort you put forth the majority of the year.....and even if you haven't...Thanksgiving is not the day to start changing your eating lifestyle people!! 

 

So when you sit down with your family and loved ones with your loosest fitting pants I hope......no counting calories, fat grams, carbohydrate grams, Gluten what? or anything.....please simply say....I have a right to enjoy this meal, dessert, etc.......tomorrow is a day away!!!

 

Happy Thanksgiving to all of our GalsShopper community!  



 

 

SAY YES TO

A

HALLOWEEN TREAT!!

 

 

 

 

Can you hear the ooowy, goowy, yummy treats calling your name?? Yes, that's right, they don't just call the kids.....they call us adults too!!!!!  As a matter of fact, I'll bet you any amount of money that most of the Halloween candy is consumed by we sugar craving grown ups......after all, now we have the money to buy it on our own!!  How many of you choose the Halloween candy based on your likes rather than your kids?? I admit it.........I do it every year!!!

 

Well, just to give you a little help, I'm going to give you a list of candy that provides less than 100 calories, 10 grams of sugar, and 6 grams of fat per serving (snack size) to help make you feel better about indulging, but please if your favorite is not on my list......please by all means continue to enjoy it.  After all, Halloween only comes once a year and we all have the right to let go, have fun, and enjoy life!!!!  Happy Halloween!!!!

 

1.) Twizzlers (two mini)

 

2.) Peanut M&Ms (one mini pack)

 

3.) Hershey's Special Dark (two)

 

4.) Tootsie Rolls (three)

 

5.) Reese's Peanut Butter Cup Miniatures (two)

 

6.) 3 Mustketeers (two)

 

7.) Tootsie Pop (one)

 

8.) Mounds (one)

 

9.) Almond Joy (one)

 

10.) Raisinets (one snack size bag)

 

11.) Kit Kat (one two piece bar)

 

12.) Nestle Crunch (one)

 

13.) Air Head (one)

 

14.) Heath Bar (one)

 

15.) Sweet Tarts or Smarties

 

 



FEED YOUR BODY TO BURN

 

MORE FAT

 

 

 

 

Did you know that your body burns calories even when you are at rest?? And did you know that you burn even more calories (energy) when your food is being digested during a process called thermogenesis???  Well, what if I told you that certain foods require more energy to burn than others, which equates to more calories burned!!! Wouldn't you want to eat more of these foods!! Burn baby burn!!!

 

Foods with a Low-Glycemic Index, such as lean proteins and fiber rich carbohydrates are at the top of my must have foods to help "feed the fire" because they force our bodies to use more fat for fuel.  Although most of us believe that only exercise alone can burn fat, the good news is that we can help this process also by putting the right foods in our bodies! Also, as simple as this sounds and as easy as it may be, drinking water can also help the cause.  Studies have shown that by simply drinking 2 cups of water (480cc), it can increase your energy expenditure by as much as 24% for 1 hour after drinking it! So ditch the juice, soda or whatever else you are drinking if you really want to "feed the fire"!!

 

The following is a list of my recommended "must eats" to help your inner body furnace burn best!! Make sure to put them on your list and place it in your GalsShopper!!!

 

• Salmon, lean beef, egg whites, turkey breast, chicken, and pork
• broccoli, apples, kale, salad greens, spinach, tomatoes, kiwi, berries (all of them!!), asparagus, peaches, peppers
• chili pepper, black pepper, green tea
• avacados, walnuts, peanuts, almonds, flax seeds
• low fat yogurt, low fat cheese

 

NOTHING SAYS SUMMER LIKE A PROTEIN PACKED CLEAN PINA COLADA!!

 

 

 

 

 

 

Happy Summer everyone!!!  I wanted to share one of my favorite refreshing and healthy summer drink recipes of all time with all of you!!  Not only is it delicious, it is actually so good for your body!! For all of you out there who are trying to build muscle.....you will definitely think this recipe rocks and for those who are simply looking to enjoy a healthier version of a pina colada (NO ALCOHOL)...you will love it too!!!!  Try having it pre or post workout or as a healthy snack!!

 

Here's what you'll need to make approximately 2 servings: 1 cup crushed pineapple or 1 cup pineapple juice if you prefer, 1 frozen small banana, 1/2 cup skim milk, 1 cup low-fat cottage cheese (that's correct, trust me!!), 1/2 scoop vanilla whey protein powder, 1 tablespoon of shredded coconut, and about 1 cup of ice cubes.  Of course you can play with the measurements to your liking......there is always room for improvements!!  Now, place all of these delicious ingredients in a blender and blend till it reaches a smooth consistency.  Next, ENJOY!! 

 

This recipe will provide approximately 200 calories, 3 grams of fat, and a whopping 22 grams of muscle loving protein.  Try it.......I promise you that both you and your body will love it!!!  



 

Who Says You Can't Eat Pasta??

 

 

 

 

Anyone who knows me, knows never would I ever give up my pasta!!!! And guess what??? YOU DON'T HAVE TO EITHER!!!   All you have to remember is "white is not right!!" 

 

Why not white? Well "white" or regular pasta is what we call "refined" and refined pasta will give you an energy boost for sure at a meal, but you will "crash" just as fast.  Rather, by choosing a whole wheat pasta, you are giving your body a slower more steady energy release thanks to the higher protein and fiber content it contains.  It also helps prevent your blood sugar from rising too fast (that's the boost) because insulin is being released at a much slower pace thanks to its extra protein and fiber content.  The best part of this.....you won't turn into a hungry beast as fast because you feel fuller already!!!

 

Now let's talk sauce!!  Don't you go ruining the nutritional value of your whole wheat pasta by topping it with a fatty sauce......stick to olive oil or tomato based sauces to keep with your "clean eating" plan.  Next, add a delicious lean protein like turkey or chicken sausage and a colorful array of vegetables and you are set!!!  

 

So please, don't deny yourself a yummy plate of pasta, just make it whole grain!!! There are many brands available at the market and I think I have tried them all, but my favorite is Barilla.  If you try one particular brand and you don't care for it (some have a more grainy mouth feel than others), just keep trying a different brand until you find one you like because one size definitely does not fit all in the pasta world! 



FEEL THE HEAT BEFORE SUMMER ARRIVES

WITH CAPSICUM!!

Let's turn up our internal heat with the colorful capsicum family!!  With their wonderful health benefits and their ability to turn up our bodies furnace naturally.....you'll want to get to know this family well!!!  Whether red, green. or yellow...the pepper should become our new bestie!!!!  Let's talk about just a few benefits that these colorful new best friends will provide: 

Weight Loss: If you're looking to turn up your metabolic rate (the rate at which you burn fat), then look no further.  Studies have shown that ingesting a mere 5 grams (equates to only 1/4 teaspoon) of chili pepper increased a women's metabolic rate by 20% within just a few minutes!  This is a great way to increase your fat loss!!  

Immune System:  Peppers are rich in Vitamin C and we know that Vitamin C strengthens our immune system and also helps to prevent cell damage.  

Clear Skin: The capsicum  in peppers help to increase collagen production in our bodies.  Collagen is what helps keep our skin firm and looking marvelous!! 

Iron Absorption: If you want better iron absorption....Vitamin C should be in attendance! The Vitamin C in capsicum helps our bodies better absorb iron, thus helping to prevent anemia.

Hair Growth: Who doesn't want healthier, longer locks!!  Well look no further.....consuming capsicum encourages hair growth by regulating the blood flow to your scalp.  So if you had a bad hair cut like many of us.....eat your peppers to have better hair days! 

Well, I have presented my case.  The question now should be...why shouldn't I eat more peppers??  With only 30-40 calories packed into one bell pepper....chop it up, put in a baggy and make it your new fat loss, hair growing, great skin buddy!!!   Enjoy!!!

WHAT IS A PROPER PORTION SIZE?

If you're like many people out there, you are most likely eating the proper foods, but still not seeing the results that you want or at least not as fast as you want them.  You are probably saying, "But I am eating the right foods and nothing is happening!"  In my twenty years of practice, I think I've heard this very statement at least a thousand times.........and once we start talking about portion sizes, the mystery is over!!!!

I think we can all use a "brush up" or it may even be the first time your hearing it......but here is a quick and easy guide to help kick start your  "clean eating" lifestyle and get you the results you want faster!!!  

Your hands are now going to be your best friend......forget the food scale or measuring spoons (too much work!!).......now your hands will be your guide:

When you're talking protein foods (fish, chicken, beef, etc...), a proper portion size should be able to fit into the palm of your hand.  Not both palms put together.......just one!!!!

Next, let's talk about complex carbohydrates from yummy fruits and vegetables! This time you can put both of your hands together and whatever fits in the center of this is the proper portion size.  

Now let's look at the starchy carbohydrates, such as brown rice, beans, sweet potatoes, and carrots.  Here we will use one cupped hand as our guide to a proper portion size.  

Healthy fats can include nuts, seeds, and avocado.  Here, you should only use a handful. 

Well, I hope this will be a helpful guide to get your Spring eating started on the right track!!

Good luck!!!

 

WHAT'S BETTER THAN LENTILS IN THE WINTER??

 

 

 

 

We all have our favorite winter "make me feel cozy foods."  Some may say a nice beef stew, some may say a big cheesy plate of lasagna, some may say a big pot of chilli........but for me...nothing says a Sunday winter cozy meal like a big pot of lentils!!!  I'm fortunate in that I can follow any recipe and it will come out pretty good, but I also have some great friends who are wicked good cooks and love to share their recipes with me!!  So guess what??  Now I am going to share it with you...but first let's talk about why this little bean is so good for our bodies.

Lentil beans are a member of the legume family, which means that they are rich in fiber and are also considered a lean protein source.  Just one cup of cooked lentils contains up to 16 grams of fiber, which equates to about 64% of your needed daily value!!!!  Just to give you a quick guide, woman should be consuming 25 grams of fiber daily and men should be consuming 38 grams of fiber daily.  You may be asking, "what's so great about fiber?".  Well, for starts it makes you feel "full" after eating it, it helps lower your cholesterol, it helps promote regular bowel elimination, and it can also help balance your blood sugar (especially important if you're diabetic).  Let's not forget about lentils protein content......just 1 cup can provide 40g of protein!!!   Lentils are also a great source of iron which helps pump up your immune health!  Iron supports the growth of white blood cells, which we know are our "inner fighting cells" that protect us from illness.  Just 1 cup of cooked lentils can provide 6.6 milligrams of iron, which provides 37% of your daily value. 

Now that you know a little something about this precious little bean, I will share my BFF's (sorry couldn't help myself!!) recipe with all of you:

Ingredients Needed: 1 medium sized pot, 1 bag lentils (1 pound), 1 1/2  Vidalia Onions (diced), 5-6 Carrots (diced), 5-6 stalks of Celery (diced), 2-3 plum or vine Tomatoes (diced), 3 Garlic Cloves (minced), 3 cups of Water, 3 cups Chicken Broth, Bay Leaf (3), Extra Virgin Olive Oil (enough just to sauté your all of your goodies).

Method: Heat olive oil and sauté your onion, garlic, carrots, and celery for about 15 minutes.  Next, throw in tomato and toss with all the rest of your ingredients in pot and continue to sauté for a few more minutes.  Then, place your lentils in the same pot and add your water, chicken broth, and bay leaf.  Now let them cook for awhile to your desired tenderness.  When done, salt and pepper to taste!!! That's it!!!!   I like to serve my lentils over whole wheat or gluten free elbow macaroni.......sprinkle with parmesan cheese and dig in to a healthy, hearty meal!!!!   I hope you and your family enjoy this recipe as much as we do!!! 
 

 

 

MAY THE NEW YEAR

BRING PEACE AND HAPPINESS 

TO ALL!!

I'm not going to start this blog by preaching that we should all lose weight as part of our New Year's resolution.  Rather, I am going to ask that you close your eyes and imagine yourself in a peaceful, happy state.....whatever that may mean to you only and not societies standards!  Can you see it?? Now say to yourself....."How do I achieve this?"  Does it mean switching a job, changing your career, removing relationships in your life that don't make you feel good about yourself?  Whatever, the obstacle may be to you.......know that you have the power to change it and nobody else! On New Year's Day, most people say, "I'm going on a diet starting today!".........No!!! Don't do this......on New Year's Day say, "I'm going to give myself a better, happier life!!"   I urge you to start the new year with a positive statement and do what needs to be done to achieve it.  After all, we only have one life to live, don't waste another minute not being the best you possible!!  Happy New Year to you all and may this one and all others that follow be the happiest, most peaceful, and healthiest always!!!