Don't we all wish we heard this more from our kids? In our world of processed, trans-fat filled, fat-laden foods, many parents struggle to find a way to get their kids to eat good foods when we are always on the go. Our kids do follow our example for the most part, so eating well is a good idea for us as well ( and for more than just that reason! we can benefit from good nutrition too!)
I found a great website that gives good ideas on healthy, nutritious snacks, quick yet healthy meals, fun, interactive stuff for kids, etc. Just go to http://www.fruitsandveggiesmorematters.org/ to check it out!
Here's to happy shopping AND happy eating!
If you have any great easy tips that you use to get your kids to eat good nutritious foods, post them here...we can all benefit from sharing that info :O)
Friday, August 1, 2008
Friday, July 18, 2008
VERY important news about your diet......
Many of my clients ask me about carbs and sugars in their diets...we've probably all heard at some point that we need to keep sugar intake low, or we've heard of low carb diets. But there are probably fewer who understand Glycemic Index or Glycemic Load in foods. Did you know that eating foods with HIGH glycemic index (GI) and glycemic load (GL) can increase your risk for many chronic illnesses such as: cancer, obesity, heart disease, high cholesterol, type 2 and gestational diabetes, and inflammatory disorders. So...what exactly ARE GI and GL? In this blog we will explore their importance in the diet and how to maintain a healthy diet.
GI is used to categorize foods that are eaten with regard to their effect on the relative rise in blood sugar (or glucose). The higher the GI of a food, the faster it is expected to increase blood sugar levels. SUGAR and WHITE BREAD have the highest possible GI sccore of 100. All other foods are scored from 1-100 depending on how they compare to sugar and white bread....(I don't know about you, but that throws up a red flag to me! Sounds like we don't need to eat much sugar and white bread!) I know, they sure taste good. Don't worry, you don't have to eliminate them from your diet. We will talk below about ways to combat those high GI foods! Unlike foods with a high GI that cause spikes in blood sugar - leaving us feeling tired and hungry - foods with a low GI are absorbed SLOWLY in the bloodstream, allowing a slow and consistent rise and fall in blood sugar (our bodies prefer to be in a more 'stable' state such as this....your body functions much more efficiently with a stable blood sugar level.)
GL gives us a clearer description of HOW MUCH sugar is available from a food. GL is categorized into ranges on a scale: 0-10=low; 11-19=medium; 20+ = high. So it's best to take GL into consideration too. BUT neither GI nor GL take into account the nutrients in food, which can be very important too! Take into consideration these examples:
Carrots: HIGH GI (92) but LOW GL (4) - they release sugar into the blood stream quickly, but only have a small amount of sugar in the first place
Watermelon: HIGH GI (72) but LOW GL (4) - since watermelon is mainly water, it contains little sugar per serving
Candy Bars: with minimal nutrients, these typically have low GIs but at least MEDIUM level GLs - that means quick rise in blood sugar, and little to offer you in the way of efficient fuel
So.... I'm not saying don't eat a candy bar or other processed sweets or white breads, BUT do try to limit consumption, especially if you are trying to minimize the risk or effects of the illnesses or diseases mentioned in the begining of this post OR if you find yourself feeling sluggish during the day. Remember to eat well by consuming a variety of foods and use some common sense :O) Enjoy more whole grain foods, beans, nuts, dairy, and try to eat some protein with every meal or snack - this will help slow blood sugar level increases in the blood. Another tip is to add lemon juice or vinegar to recipes because they help slow the movement of food with regard to digestion, and that means blood sugar absorption into the blood stream will be slower. (don't worry you won't taste them if you add just a little to an entire recipe, and it won't alter the taste either - just don't dump the whole bottle in there! use a few tablespoons)
To find a list of GI/GL scores for specific foods, check out http://www.glycemicindex.com/. Check to see where some of YOUR favorite foods rank on the list. Post here about some of your favorite foods - were you surprised at what you found out?
GI is used to categorize foods that are eaten with regard to their effect on the relative rise in blood sugar (or glucose). The higher the GI of a food, the faster it is expected to increase blood sugar levels. SUGAR and WHITE BREAD have the highest possible GI sccore of 100. All other foods are scored from 1-100 depending on how they compare to sugar and white bread....(I don't know about you, but that throws up a red flag to me! Sounds like we don't need to eat much sugar and white bread!) I know, they sure taste good. Don't worry, you don't have to eliminate them from your diet. We will talk below about ways to combat those high GI foods! Unlike foods with a high GI that cause spikes in blood sugar - leaving us feeling tired and hungry - foods with a low GI are absorbed SLOWLY in the bloodstream, allowing a slow and consistent rise and fall in blood sugar (our bodies prefer to be in a more 'stable' state such as this....your body functions much more efficiently with a stable blood sugar level.)
GL gives us a clearer description of HOW MUCH sugar is available from a food. GL is categorized into ranges on a scale: 0-10=low; 11-19=medium; 20+ = high. So it's best to take GL into consideration too. BUT neither GI nor GL take into account the nutrients in food, which can be very important too! Take into consideration these examples:
Carrots: HIGH GI (92) but LOW GL (4) - they release sugar into the blood stream quickly, but only have a small amount of sugar in the first place
Watermelon: HIGH GI (72) but LOW GL (4) - since watermelon is mainly water, it contains little sugar per serving
Candy Bars: with minimal nutrients, these typically have low GIs but at least MEDIUM level GLs - that means quick rise in blood sugar, and little to offer you in the way of efficient fuel
So.... I'm not saying don't eat a candy bar or other processed sweets or white breads, BUT do try to limit consumption, especially if you are trying to minimize the risk or effects of the illnesses or diseases mentioned in the begining of this post OR if you find yourself feeling sluggish during the day. Remember to eat well by consuming a variety of foods and use some common sense :O) Enjoy more whole grain foods, beans, nuts, dairy, and try to eat some protein with every meal or snack - this will help slow blood sugar level increases in the blood. Another tip is to add lemon juice or vinegar to recipes because they help slow the movement of food with regard to digestion, and that means blood sugar absorption into the blood stream will be slower. (don't worry you won't taste them if you add just a little to an entire recipe, and it won't alter the taste either - just don't dump the whole bottle in there! use a few tablespoons)
To find a list of GI/GL scores for specific foods, check out http://www.glycemicindex.com/. Check to see where some of YOUR favorite foods rank on the list. Post here about some of your favorite foods - were you surprised at what you found out?
Saturday, June 28, 2008
Exercise during pregnancy..YOU can look and feel GREAT!
So we enter into that 9 month period where we seem to have NO control over our bodies...we eat strange foods, we feel strange movements and pains, we do weird things...WHAT in the WORLD is going on?? Could this little being inside that is not even the size of a grain of rice the first 2 months be responsible for all this?
Now just how do we feel? Sluggish, naseous, excited, hungry, hormonal, sleep-deprived,... you name it. Is it possible to feel GOOD while we're pregnant? Yes. Do we have to work hard to feel good...yes, if you're among the majority! It may take a little more 'effort' on your part to keep up the activities that you are used to. But the benefits FAR outweigh those feelings of wanting to become a couch potato! Some women feel great and have lots of energy during their pregnancies. Others, not so much. And if you're already chasing at least one child around, it can leave you weary and without much time for yourself.
So what can you do when you're pregnant to have energy and stay fit and happy? We have several moms in StrollerFit now who are pregnant and are doing well, despite the fact that it's summertime, and the heat is upon us (which can be draining on just about anyone!). Several moms have told me throughout the years that making that effort to do some type of activity (like StrollerFit or getting out for a walk with a little one in the stroller) most days of the week keeps them happy and fit and it keeps their children happy too. It seems that in that first trimester, when most moms feel the 'yuckiest', they do feel better just getting out and getting fresh air and moving, even if they can't do what they used to do. And if you can keep up activity in the first 3 months, there is a good chance you will be able to keep on going throughout most of that pregnancy. That could mean an easier labor, faster recovery, and quicker return to your pre-pregnancy weight.
You can see and feel the results of exercise while you are pregnant. Keeping a balanced exercise schedule of cardiovascular, strength and flexibility is important. Of course you always want to discuss your desires with your doctor, but for most women, staying active and continuing your pre-pregnancy exercise regime is recommended. The ACSM guidelines changed some years back to be a little more 'flexible' in that a certain heartrate limit is not suggested anymore, but more to go on perceived exersion and previous exercise experiences. Chances are some things WILL need to change when you become pregnant...intensity level, resistance levels, duration of exercise, etc. But remember your body thinks that it's working just as hard, relatively speaking. It's busy doing some extra work already by protecting that little life inside you. So give your body some 'say' in what you choose to do. Do what feels good!
What types of activities did YOU do when you were pregnant that felt good? If you're pregnant now, share what you are feeling and what works for you when it comes to making sure you are staying fit and healthy!
Now just how do we feel? Sluggish, naseous, excited, hungry, hormonal, sleep-deprived,... you name it. Is it possible to feel GOOD while we're pregnant? Yes. Do we have to work hard to feel good...yes, if you're among the majority! It may take a little more 'effort' on your part to keep up the activities that you are used to. But the benefits FAR outweigh those feelings of wanting to become a couch potato! Some women feel great and have lots of energy during their pregnancies. Others, not so much. And if you're already chasing at least one child around, it can leave you weary and without much time for yourself.
So what can you do when you're pregnant to have energy and stay fit and happy? We have several moms in StrollerFit now who are pregnant and are doing well, despite the fact that it's summertime, and the heat is upon us (which can be draining on just about anyone!). Several moms have told me throughout the years that making that effort to do some type of activity (like StrollerFit or getting out for a walk with a little one in the stroller) most days of the week keeps them happy and fit and it keeps their children happy too. It seems that in that first trimester, when most moms feel the 'yuckiest', they do feel better just getting out and getting fresh air and moving, even if they can't do what they used to do. And if you can keep up activity in the first 3 months, there is a good chance you will be able to keep on going throughout most of that pregnancy. That could mean an easier labor, faster recovery, and quicker return to your pre-pregnancy weight.
You can see and feel the results of exercise while you are pregnant. Keeping a balanced exercise schedule of cardiovascular, strength and flexibility is important. Of course you always want to discuss your desires with your doctor, but for most women, staying active and continuing your pre-pregnancy exercise regime is recommended. The ACSM guidelines changed some years back to be a little more 'flexible' in that a certain heartrate limit is not suggested anymore, but more to go on perceived exersion and previous exercise experiences. Chances are some things WILL need to change when you become pregnant...intensity level, resistance levels, duration of exercise, etc. But remember your body thinks that it's working just as hard, relatively speaking. It's busy doing some extra work already by protecting that little life inside you. So give your body some 'say' in what you choose to do. Do what feels good!
What types of activities did YOU do when you were pregnant that felt good? If you're pregnant now, share what you are feeling and what works for you when it comes to making sure you are staying fit and healthy!
Saturday, June 21, 2008
When do YOU "BURN" calories?
when you're exercising? while you're eating? when you're sleeping? The answer is yes, yes, and yes!
We burn calories ALL the time...our bodies are like little machines. And just like any other 'machine', it needs to be maintenanced and supplied with appropriate 'nourishment' to function properly. You know what they say, 'garbage in, garbage out'...and that is what you will see if you are eating a poor diet...it will show on the outside AND it may even show up on the inside, too. Your diet affects your health and well-being and can affect your risk of many diseases, including the big ones: heart disease and cancer.
The more effeciently you exercise and eat and the more sleep you get, the better you will look and feel. Foods with high nutrient density will give you the energy you need to perform activities of daily living - from being a mom, to being an employee, to being a friend, to being whomever you want to be and beyond! But foods that are high in fats and sugars will drag you down, your energy will be low and your body will recognize that. And it will think you are not taking care of it. And guess what? Your body is on a survival mission...it is a smart machine! And if you make it think you are not going to care for it, it will hold onto fat because that is the last thing to break down if you are starving. It's going to make sure you live!
So why not show your body that you want to be fit and healthy so it can be rid of excess fat...drink lots of water, keep those colorful veggies and fruits on hand, eat primarily whole grains, enjoy plenty of lean proteins, exercise regularly doing a variety of cardiovascular conditioning, strengthening, and flexibility exercises...and your body will say 'thank you!' by looking and feeling great.
Take that first step to feeling and looking better...make a list of just FIVE things that you can change about your diet, your exercise regimen, and/or your sleep schedule, and implement them for one week. Make an ongoing list during the week about the things you feel or experience...you may just be amazed at what you learn about yourself and how GREAT you feel!
We burn calories ALL the time...our bodies are like little machines. And just like any other 'machine', it needs to be maintenanced and supplied with appropriate 'nourishment' to function properly. You know what they say, 'garbage in, garbage out'...and that is what you will see if you are eating a poor diet...it will show on the outside AND it may even show up on the inside, too. Your diet affects your health and well-being and can affect your risk of many diseases, including the big ones: heart disease and cancer.
The more effeciently you exercise and eat and the more sleep you get, the better you will look and feel. Foods with high nutrient density will give you the energy you need to perform activities of daily living - from being a mom, to being an employee, to being a friend, to being whomever you want to be and beyond! But foods that are high in fats and sugars will drag you down, your energy will be low and your body will recognize that. And it will think you are not taking care of it. And guess what? Your body is on a survival mission...it is a smart machine! And if you make it think you are not going to care for it, it will hold onto fat because that is the last thing to break down if you are starving. It's going to make sure you live!
So why not show your body that you want to be fit and healthy so it can be rid of excess fat...drink lots of water, keep those colorful veggies and fruits on hand, eat primarily whole grains, enjoy plenty of lean proteins, exercise regularly doing a variety of cardiovascular conditioning, strengthening, and flexibility exercises...and your body will say 'thank you!' by looking and feeling great.
Take that first step to feeling and looking better...make a list of just FIVE things that you can change about your diet, your exercise regimen, and/or your sleep schedule, and implement them for one week. Make an ongoing list during the week about the things you feel or experience...you may just be amazed at what you learn about yourself and how GREAT you feel!
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