Simplicity is where it's at. When we are trying to figure out what to feed our kids, we have to educate them on what they should eat, and not what their taste buds want (my 7 year old has given several convincing attempts). One of my life mentors once told me, "Keep giving it to them, they'll eat when they're hungry." If we all did this from the very start, then the kids with the healthy lunches would not be the weirdos in the lunchroom. We want kids to act reasonable, we want them to learn and pay attention in school,so we must feed their brains foods that will allow this to happen. So what can we feed our kids that they will eat?
As my kids grow older, I start to give them all little more choice in the preparation. They like to cook, so when I let them help make the food, they are more excited to eat it. Even if they don't like how it tastes, they are proud of what they have done, and that is putting them in the right direction. Sophie loves the way a whole chicken tastes right out of the oven that only has salt and pepper sprinkled on the top. Jack enjoyed our cooked pear crisp a few nights ago. Every child will be a little different in their likes and dislikes. So, in our house, we have the 5 bite rule, or the one bite rule depending on the circumstance. Sometimes, I just let them be hungry. Sophie didn't want her oatmeal this morning, but she ate one bite and drank her milk. Hopefully, if she suffered from hunger this morning, she will be more willing to eat her oatmeal next time. Even we as adults have to go back and try flavors over and over again. I am 31 years old and am just now willing to try to enjoy mushrooms. The spores we disect ed in highschool kept me from ever wanting to eat them. I am attempting to be more open minded...
The foods that are natural to the earth are often flavorful enough once we cut sugar from our diet. We have to retrain our tastebuds to enjoy what nature provides. When you are not eating refined sugars, fruits become much more of a sweet treat. The milk and honey referred to in the Bible seems like much more of a treat when you consider they had no refined foods and they had to work to harvest the honey.
So, sit back and gain a little perspective as you leave that sugar out of your tea and appreciate the simple flavors in life. Cooking meat and veggies, cutting up fruit, and throwing in a little nuts is all really very simple, and very satisfying. And your kids will eventually learn a new norm.
Wednesday, March 17, 2010
The Best Meatloaf You'll Ever Eat!
Evan loves them, my brother loves them, my kids eat them, and you'll love them!
Here is the meatloaf recipe from the mini meatloafs at the Grand Opening Ribbon Cutting:
*I used oats instead of bread crumbs
*I used "California SunDry" brand of sundried tomatoes with herbs (clear jar with pink writing from Publix- couldn't find it at Krogers)
*I used dried parsley because I didn't have fresh
*It is handy as serving portions to cook in muffin pans- regular or mini sized. Different cooking temps for each size.
***Key to this recipe is to overcook the meatloafs by about 20 minutes! It makes them crunchy on the outside!
Turkey Meatloaf with Feta and Sun-Dried Tomatoes by Giada De Laurentiis
Here is the meatloaf recipe from the mini meatloafs at the Grand Opening Ribbon Cutting:
*I used oats instead of bread crumbs
*I used "California SunDry" brand of sundried tomatoes with herbs (clear jar with pink writing from Publix- couldn't find it at Krogers)
*I used dried parsley because I didn't have fresh
*It is handy as serving portions to cook in muffin pans- regular or mini sized. Different cooking temps for each size.
***Key to this recipe is to overcook the meatloafs by about 20 minutes! It makes them crunchy on the outside!
Turkey Meatloaf with Feta and Sun-Dried Tomatoes by Giada De Laurentiis
Monday, March 15, 2010
The Common Kid's Lunchbox-Packed With Problematic Foods
I keep a nursery one day a week. At 3 years old, a particular child's lunch away from home consisted of the usual Oscar Meyer's Nachos and Cheese Lunchable. Nachos (processed carbs), cheese dip (processed something...), and salsa (with sugar). Then, the mom added a side of protein in the form of squeezable yogurt (when the child opened it, he excitedly said, "Mine's pink!"). Our food should never be bright pink. To drink, he had a Capri Sun- 100% juice. Sugar was in the salsa, yogurt, and drink. This is how we send our kids to school. Yikes!
I am guilty of opting for convenience, and even an occasional fun treat just because I know they like it even if it is aweful for them. But, I am noticing that this is a normal lunch for many kids. Pudding cups, fruit cups in sugar syrup, fruit rollups (what in the world! Why do we eat these!) prepackaged cookies, chips, and crackers, sandwiches with white bread- we are letting the stores and the commercials tell us what to buy instead of thinking this through for ourselves! When I substitute teach, when I eat lunch with my kids at school, and when I do my grocery shopping- these are the common foods put in lunch boxes, not the exception anymore. It makes me ask the question, "Is the general American population misinformed or uneducated?"
I want to assume that most people are like myself. We know deep down that most foods are not good for us, but we eat it anyway and ignore our gut instinct, which yells, "don't put that in your body! It's not natural!" And then, I have to hope that most people just don't take the time to figure it out and let it soak in. But at the point of being educated, if change hasn't happened within one's diet, then the issue seems to be addiction. And what is in most foods we buy premade or we buy when we eat out? Sugar! So, I believe that most Americans are addicted to sugar and don't even realize it because they haven't taken the time to look at what they are actually eating. Our obesity epidemic is a complicated problem with many layers that developed over many years. American are a combination of uneducated, then if anything, misinformed, and then addicted on top of it all! If we rely on tv to teach us, instead of our ancestors, then we wind up in the mess we have today.
It makes me sad to see loving parents pack their kids lunch boxes with what they think is a complete and somewhat healthy meal, when really they are helping their child to develop a life long dependency on sugar- all in the spirit of fun and convenience. I am guilty. But, I am learning that I have to learn for myself and then vote with my money. My kids will thank me for it later- probably much later.
I am guilty of opting for convenience, and even an occasional fun treat just because I know they like it even if it is aweful for them. But, I am noticing that this is a normal lunch for many kids. Pudding cups, fruit cups in sugar syrup, fruit rollups (what in the world! Why do we eat these!) prepackaged cookies, chips, and crackers, sandwiches with white bread- we are letting the stores and the commercials tell us what to buy instead of thinking this through for ourselves! When I substitute teach, when I eat lunch with my kids at school, and when I do my grocery shopping- these are the common foods put in lunch boxes, not the exception anymore. It makes me ask the question, "Is the general American population misinformed or uneducated?"
I want to assume that most people are like myself. We know deep down that most foods are not good for us, but we eat it anyway and ignore our gut instinct, which yells, "don't put that in your body! It's not natural!" And then, I have to hope that most people just don't take the time to figure it out and let it soak in. But at the point of being educated, if change hasn't happened within one's diet, then the issue seems to be addiction. And what is in most foods we buy premade or we buy when we eat out? Sugar! So, I believe that most Americans are addicted to sugar and don't even realize it because they haven't taken the time to look at what they are actually eating. Our obesity epidemic is a complicated problem with many layers that developed over many years. American are a combination of uneducated, then if anything, misinformed, and then addicted on top of it all! If we rely on tv to teach us, instead of our ancestors, then we wind up in the mess we have today.
It makes me sad to see loving parents pack their kids lunch boxes with what they think is a complete and somewhat healthy meal, when really they are helping their child to develop a life long dependency on sugar- all in the spirit of fun and convenience. I am guilty. But, I am learning that I have to learn for myself and then vote with my money. My kids will thank me for it later- probably much later.
Thursday, March 11, 2010
Baby Steps
In highschool, I had a long distance running coach, Ms.Bethea, that taught me to take baby steps to my goals to help the time pass. We'd go on a run and she would be beside us, saying, "Baby steps to the mailbox!...Baby steps to the pole!...Baby steps to the sign!...Baby steps to the next driveway!" To this day, I use this strategy to reach my goals and then some. I think this strategy is so necessary to Crossfit. Whether it be increasing press weight by 5 lbs., getting one more pullup, deadlifting your body weight, learning how to do a handstand pushup, running a 5k, or choosing to eat the right foods, there are baby steps all along the way.
Eating properly is a journey unto itself. Right now, I have realized several things about my diet: I don't drink enough water, I am not consistent with taking fish oil to reap the benefits, and I am a slave to sugar. Soooooooooooo, you may guess, my baby steps to better health consist of drinking a tall glass of water(about 16oz) 3 times a day (with my 3 main meals) WITH one fish oil. I can do this.
Next, I am gearing up to challenge my enemy...Sugar! It lurks at every corner! It is in everything! I have baby stepped my way to eating whole, sometimes organic, foods so that I know there is no added sugar. But it is amazing how hard it is to avoid when you are not eating at home! Consider this. Today I ate a common lunch with relatives to celebrate my Granny's birthday. And I say "common" because I do not want to insult whoever brought the food- I am thankful and it was delicious! However, until I became a bounty hunter targeting sugar in my diet, I would have never considered how much of it we all eat without paying attention. We had baked beans-sugar, cole slaw- sugar, bar-b-que sandwiches with sauce- sugar in the bread, sugar in the sauce. Teas and coffees- sugar. Then, we had cake and brownies and lovely homemade mints- sugar, sugar, sugar! So what did I do? I eliminated the bun, and went ahead with the beans and slaw. I drank water and avoided the tempting deserts, except for one little mint. I was literally, so proud when I walked out of Granny's house, for avoiding the gooey brownies and then when I got in the car, guess what!? Dear, sweet Granny had set a bag of them in the seat next to me to take home! Augh!!!!!!!!!!! "They're for the kids" she says. She is a different woman than I. I gave myself a pep talk and made it back to Murfreesboro (from Shelbyville) without braking open the bag. I threw away half of it and gave the other half to the kids, as it was intended. They have years to develop the love hate relationship that I have with sugar! But, this is why I do try to shield them from it when at home. They are going to get it everywhere, at least I can influence their eating habits from home.
One baby step I have adapted to is to eliminate thousands of teaspoons of sugar over my lifetime by enjoying the real flavor of coffee with only cream added. Maybe one day, I'll go black, but for now, this is working great- for at least a year now!
Tonight I have thought up a chant I will say to myself when I encounter my enemy, thief of my life, of my good health, of my memory, of my stable moods, of my preferred body weight! Argh!!!Sugar!
Sugar be gone, belly be gone!
Mood be stable, Muscles be able!
Hair be shiny, skin be clear.
Energy abounds, Now kick it to the hounds!
We'll see how much of this I remember when it stares me in the face tomorrow!
Eating properly is a journey unto itself. Right now, I have realized several things about my diet: I don't drink enough water, I am not consistent with taking fish oil to reap the benefits, and I am a slave to sugar. Soooooooooooo, you may guess, my baby steps to better health consist of drinking a tall glass of water(about 16oz) 3 times a day (with my 3 main meals) WITH one fish oil. I can do this.
Next, I am gearing up to challenge my enemy...Sugar! It lurks at every corner! It is in everything! I have baby stepped my way to eating whole, sometimes organic, foods so that I know there is no added sugar. But it is amazing how hard it is to avoid when you are not eating at home! Consider this. Today I ate a common lunch with relatives to celebrate my Granny's birthday. And I say "common" because I do not want to insult whoever brought the food- I am thankful and it was delicious! However, until I became a bounty hunter targeting sugar in my diet, I would have never considered how much of it we all eat without paying attention. We had baked beans-sugar, cole slaw- sugar, bar-b-que sandwiches with sauce- sugar in the bread, sugar in the sauce. Teas and coffees- sugar. Then, we had cake and brownies and lovely homemade mints- sugar, sugar, sugar! So what did I do? I eliminated the bun, and went ahead with the beans and slaw. I drank water and avoided the tempting deserts, except for one little mint. I was literally, so proud when I walked out of Granny's house, for avoiding the gooey brownies and then when I got in the car, guess what!? Dear, sweet Granny had set a bag of them in the seat next to me to take home! Augh!!!!!!!!!!! "They're for the kids" she says. She is a different woman than I. I gave myself a pep talk and made it back to Murfreesboro (from Shelbyville) without braking open the bag. I threw away half of it and gave the other half to the kids, as it was intended. They have years to develop the love hate relationship that I have with sugar! But, this is why I do try to shield them from it when at home. They are going to get it everywhere, at least I can influence their eating habits from home.
One baby step I have adapted to is to eliminate thousands of teaspoons of sugar over my lifetime by enjoying the real flavor of coffee with only cream added. Maybe one day, I'll go black, but for now, this is working great- for at least a year now!
Tonight I have thought up a chant I will say to myself when I encounter my enemy, thief of my life, of my good health, of my memory, of my stable moods, of my preferred body weight! Argh!!!Sugar!
Sugar be gone, belly be gone!
Mood be stable, Muscles be able!
Hair be shiny, skin be clear.
Energy abounds, Now kick it to the hounds!
We'll see how much of this I remember when it stares me in the face tomorrow!
Monday, February 15, 2010
Wednesday, February 10, 2010
The Classic PB&J- Is it Zone Friendly?
I have been on a quest to eat healthier- Zone friendly- without measuring portions, since Christmas. So how 'bout that classic go-to pb&j that is so easy to make the kids and then, well, why not eat one myself real quick?
I have the healthiest of breads, Ezekial, no sugar added jelly, 'fruit spread', if you will, and almond butter.
So let's see if it is even close to putting me in "the Zone":
2 slices of bread= 30carbs, 1g fat
11/2 tablespoons fruit spread=15 carbs (I'm estimating on how much I used)
1 tablespoon almond butter=4g protein, 3 carbs, 8g fat
Total carbs:48g to
Total protein:4g
total fat: 9g
Wow! Carb load!PB&J's are a no-no when trying to be in the Zone! Mom's of young children- read this and beware! I ate these for lunch for years before I realized the calorie content alone was not a healthy return. But calories aside, which we do not worry about when doing Zone because favorable Zone foods tend to be lower in calories anyway (natural foods are naturally low in calories, i.e. veggies and fruits and lean meats), this go-to meal has hardly any protein! That is why- get this if you haven't already!- peanut butter/almond butter is not a protein! It is a fat because more than anything, it has a lot of fat!
With this sandwich alone, I had twice the amount of fats that I need in one meal, I need 5 times more protein than I ate, and I had three times more carbs than I need. I hope I said all of that right. In case I didn't and that doesn't make sense to you, readers, if you exist! :), here's what it should look like- what I actually need for a 3 block meal:
Total carbs:27g (3x9g)
Total protein:21g (3x7g)
Total fat:4.5g (3x1.5g)
My solution to balance myself out so that I don't have a terrible mid-afternoon crash and need to take a nap but can't because I will have 3 children under the age of 7 that must be supervised at all times so that they will not get hurt or hurt each other and because they have lots of needs? I must eat a piece of chicken.
I have the healthiest of breads, Ezekial, no sugar added jelly, 'fruit spread', if you will, and almond butter.
So let's see if it is even close to putting me in "the Zone":
2 slices of bread= 30carbs, 1g fat
11/2 tablespoons fruit spread=15 carbs (I'm estimating on how much I used)
1 tablespoon almond butter=4g protein, 3 carbs, 8g fat
Total carbs:48g to
Total protein:4g
total fat: 9g
Wow! Carb load!PB&J's are a no-no when trying to be in the Zone! Mom's of young children- read this and beware! I ate these for lunch for years before I realized the calorie content alone was not a healthy return. But calories aside, which we do not worry about when doing Zone because favorable Zone foods tend to be lower in calories anyway (natural foods are naturally low in calories, i.e. veggies and fruits and lean meats), this go-to meal has hardly any protein! That is why- get this if you haven't already!- peanut butter/almond butter is not a protein! It is a fat because more than anything, it has a lot of fat!
With this sandwich alone, I had twice the amount of fats that I need in one meal, I need 5 times more protein than I ate, and I had three times more carbs than I need. I hope I said all of that right. In case I didn't and that doesn't make sense to you, readers, if you exist! :), here's what it should look like- what I actually need for a 3 block meal:
Total carbs:27g (3x9g)
Total protein:21g (3x7g)
Total fat:4.5g (3x1.5g)
My solution to balance myself out so that I don't have a terrible mid-afternoon crash and need to take a nap but can't because I will have 3 children under the age of 7 that must be supervised at all times so that they will not get hurt or hurt each other and because they have lots of needs? I must eat a piece of chicken.
Monday, February 8, 2010
Baking with Almond Flour
I just made my new favorite cookie with Almond flour! (Yes, you have seen several 'sweet' blogs lately...) I am super excited that I have found a cookie fix for my chewy chocolaty cravings that satisfies me! I can go overboard eating cookie dough, but made with almond flour, I got my fix without eating too much! This cookie has a great consistency and a wonderful balance of sweet and salty. Amazingly, it has no eggs, either! The cookies come out chewy and chocolaty! She called for chilling the dough for 20 minutes. I forgot to do this and they still turned out great. Check out the gluten and dairy free recipe on www.elanaspantry.com. She also has a recipe that calls for butter instead of the grapeseed oil, if you prefer. If you're wondering about the grapeseed oil, check out my post called "Oils" coming up soon.
Elana's Tips:(I highly recommend her cookbook- check it out on her blog)
Storing Almond Flour: in a jar in the frig or airtight in the freezer for several months
The fats are less likely to go rancid and last longer if you buy it from a vendor that refrigerates it.
Now, here is the deal on almond flour vs. white wheat flour:
Almond Flour has 21.94g of Protein, 19.44g carbs, 10.4g fiber, and is <1 on the glycemic index
White Wheat Flour has 9.71g protein, 76.22g carbs, and 2.4g fiber, and is at 71 on the glycemic index
The higher the # on the glycemic index (out of 100), then more it adversely affects your blood sugar. The lower this number, the better. These two flours can be used to make the same foods, yet are extremely different on paper!
The negative side of almond flour? It has a ton of calories, so although it may be heart healthy, it can still add on the pounds if you pound 'em!
Eat Responsibly.
Good luck.
Elana's Tips:(I highly recommend her cookbook- check it out on her blog)
Storing Almond Flour: in a jar in the frig or airtight in the freezer for several months
The fats are less likely to go rancid and last longer if you buy it from a vendor that refrigerates it.
Now, here is the deal on almond flour vs. white wheat flour:
Almond Flour has 21.94g of Protein, 19.44g carbs, 10.4g fiber, and is <1 on the glycemic index
White Wheat Flour has 9.71g protein, 76.22g carbs, and 2.4g fiber, and is at 71 on the glycemic index
The higher the # on the glycemic index (out of 100), then more it adversely affects your blood sugar. The lower this number, the better. These two flours can be used to make the same foods, yet are extremely different on paper!
The negative side of almond flour? It has a ton of calories, so although it may be heart healthy, it can still add on the pounds if you pound 'em!
Eat Responsibly.
Good luck.
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