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!!!  

DO YOU HAVE TO ALWAYS BE ALL IN OR NOTHING AT ALL??

 

 

 

 





Always around this time of year, without fail, I get side tracked from my usual routine of life due to school activities, work parties, holiday family dinners, and holiday celebrations with friends.  And every year....even now, I may say, "I'm too tired to work out, I'm too busy to work out, I'm not eating clean enough right now, I need to go shopping!"  I could go on and on and on.......but just like my repetitive conversations with myself every year, my answer is always the same......"You don't have to give up exercising at this time of year or change the core of who you are just because everything isn't the same way it always is!!!"  So what if your food intake isn't as clean as it always is!  So what if you only have a half an hour to squeeze in exercise!  My point is, "DON'T JUST GIVE UP!!"  This is the time when you need to adjust to life's schedule and not just throw in the towel.  A little exercise is better than no exercise at all and in fact it will help you feel better when all of those wonderful endorphins are released!  Who can't use more endorphins during this stressful time of year!!!   So if you are one of those people who say, "I didn't work out for the whole month of December"..... start this year by replacing it with, "I squeezed in a half an hour today of exercise and I feel great!!!"  Take what little time you have and be good to yourself.....whether it's yoga, meditation, walking, running, or weight training.....I guarantee you, the better you are to yourself, the better you will be to all of those around you and holiday stress will melt away!!!

 

 

HAPPY

HALLOWEEN!!!

 

 

 

 

Oh boy.......tomorrow is the day when our children have the green light to go from one door to the next all in the name of yummy, chocolaty, gooey, sweets!!!  It's also fun for us because let's face it.....we get to pig out too!!!   My kids know, the Almond Joy's are mine!!!   No, I'm not going to tell you that your children shouldn't eat candy just because I am a Registered Dietitian.  Rather, take this opportunity to teach "MODERATION".   Yes, that's right.....take the opportunity to teach your kids that they can enjoy candy in moderation. 

 

Let me tell you how I've done it since my kids started trick-or-treating.  First, and most important, no one is allowed to eat anything until I have inspected it first!!  I check to make sure that all wrappers are sealed tight and in self-contained packages.  I know people have good intentions, but I do not let my kids keep a candy that is not in the original manufactures packaging.  For example, if someone throws an individual Starburst in the bag, I throw it out......why do I do this?.....because anybody can unwrap and rewrap an individual piece of candy easily without anyone even realizing it.....it's best to be safe than sorry.  Second, the day after Halloween, they get to choose 4 pieces they can eat.  The day after that, it goes down to 2 pieces.  The day after that, the same.  On the fifth day, the candy goes BYE, BYE until the next weekend and then they can choose 2 pieces each on Saturday and Sunday.  After that, all of that good stuff goes into the future movie goody bags (the movie candy can cost you as much as a tank of gas!!!), future friend dates, and maybe a movie night at home or other fun thing that comes up.  After two months, whatever is left over, goes into the garbage!!!  It's all what you get your children used to.  If you teach your children that it's okay to have a "treat" every so often......then it's not a "feast or famine" race!!!

 

I hope you all enjoy this special season with your children, because it is a very precious time in their lives!!!  Happy Halloween!!!



PUMPKINS, PUMPKINS

EVERYWHERE!!!

 

 

 

 

It's one of my favorite times of the year...... the leaves will soon start changing color, the air will become brisk, and yes....IT'S PUMPKIN TIME!!  No, I'm not just talking about Pumpkin Lattes, I'm talking pumpkin everything.....pumpkin pasta, pumpkin risotto, pumpkin bread!! If you are one of those people who just experience a pumpkin by hollowing it out and sticking a candle in it...then you have no idea what you're missing!  There are so many different ways you can enjoy pumpkin......from soups, desserts, salads, pancakes, and even butter.  There is something for everyone!

But first please take a moment: For those of you who have a GalsShopper, are thinking about purchasing a GalsShopper, or are simply just enjoying our nutrition blog, we have very exciting news!!!! QVC Network home shopping have honored us by entering our innovative GalsShopper product in their Sprouts Program, which is a program that you can vote on with no purchase necessary!!! QVC wants to hear your voice!!! We at GalsShopper would be most greatful and thankful if you would go to the QVC web site utilizing the following link http://qvc.co/Sprouts96GalsShopper and vote "YES" for GalsShopper and click Submit Vote for GalsShopper to be made available on QVC so that the whole beautiful world can also enjoy the opportunity of shopping "hands free and smart" with our GalsShopper!!!

 

Did you know that pumpkins are one of the richest sources of beta-carotene, which is a powerful antioxidant that gives orange vegetables and fruits their gorgeous color!!  Did you also know that consuming a diet rich in beta-carotene may help reduce the risk of developing certain types of cancer and heart disease, and also help delay the process of aging.  Amazing!!  Pumpkins are also rich in fiber and don't forget that fiber rich foods slow down the digestive process which makes you feel longer......good for keeping you from reaching for that extra snack!! 

 

If you do decide to buy a pumpkin, choose one that weighs from about four to eight pounds and has no soft spots or open cuts.  Also, always choose a pumpkin with a firmly attached stem.  Don't worry about cooking it right away because it can keep for months at a cool room temperture!

 

So bake it, steam it, turn it into a beautiful puree and enjoy!!! Pumpkins are not just pretty to look at, they are actually good for you.

 

 

BACK TO SCHOOL....FEED THEM WITH GOOD NUTRITION 

 

 

 

 

 

It's that time of year again!!  I hope that some of you have taken my prior advice and stopped sending your kids to school with "empty" foods on a daily basis.  If not, let's do a quick review. 

But first please take a moment:  For those of you who have a GalsShopper, are thinking about purchasing a GalsShopper, or are simply just enjoying our nutrition blog, we have very exciting news!!!! QVC Network home shopping have honored us by entering our innovative GalsShopper product in their Sprouts Program, which is a program that you can vote on with no purchase necessary!!!  QVC wants to hear your voice!!!  We at GalsShopper would be most greatful and thankful if you would go to the QVC web site utilizing the following link   http://qvc.co/Sprouts96GalsShopper and vote "YES" for GalsShopper and click Submit Vote for GalsShopper to be made available on QVC so that the whole beautiful world can also enjoy the opportunity of shopping "hands free and smart" with our GalsShopper!!!

 

Our kids will now spend the majority of the day Monday through Friday for the next 10 months in a classroom having to learn, pay close attention, and participate in physical activities....and because of all this, we as parents need to send them in with healthy snacks and nutritious foods that will give them the energy they need.

 

Simple changes can make all the difference in the world.  Here are some simple ways you can make a big change in your children's health:

• Instead of fruit juice, fruit drinks, and sport drinks send them in with water.
• Instead of white bread or plain pita pockets send a sandwich made with whole wheat bread or a whole wheat pita.
• Instead of chips send them in with pretzels, nuts, air popped popcorn, whole grain crackers, baked chips, rice cakes (lot of flavors now!).
• Instead of a candy bar send them in a low fat granola bar.
• Try to always send in some kind of fresh fruit....be creative, there are so many different kinds of fruit available now.
• As a rule of thumb, unless they have some form of food allergy, eliminate "white colored" foods.....stick to whole grain and wheat derived foods.
• Forget about those "ready made" lunch meals in a box, freshly made is always healthier.

By making the above changes in your children's diet, you will help them stay focused longer because they won't be experiencing rapid blood sugar shifts (highs and lows that often accompany high sugar foods).  They also will feel "full" longer with the increase in fiber in their diet and won't sit at their desk dreaming of "Sour Patch Kids".

The bottom line is, WE ARE THE BOSS !!.  They will eat what we send them in with because they are hungry!!!!  Choice should not always be an option.  Also, the advertising companies are not as powerful as they think......we are the biggest influence on our children.  Lead by example and show your kids that eating healthier foods is something that you do as well......they are always watching and listening!!!  Another great tip is to involve your children in food shopping....take them with you and talk about food as you cruise the aisles.  Let them pick things out that they think they would like to try.  And of course.....don't forget to make a list and put it in your GalsShopper!!!!