A little knowledge....

 

I'm not suggesting you become a slave to calorie counting but it is important to have a rough idea of the calorie content of what you consume.
I rarely buy coffee when I'm out shopping but at this time of year I love to indulge in a certain peppermint mocha!  The great staff at the coffee shop will make your drink anyway you like it so be sure to mention 'low fat' or 'skinny' or 'no whip' to keep those calories in check.
For example my coffee choice was around 340 calories without whipped cream but nearly 450 calories with it!  
To understand what this means you need to know what proportion of your body's daily calorie requirement this is.  As an average, people need around 2000 calories a day (this varies between individuals but this gives a rough guide). So this coffee provided 17% of my daily calorie intake - nearly 20% just from a drink!!
It pays to be aware of the calorie content of our food  on a day to day basis so that on special occasions like birthdays and the holiday season we can relax and enjoy a little extra food knowing we're doing our best to keep healthy the rest of the year.
Happy Holidays!

Michelle Obama's Childhood Obesity Campaign

From planting a vegetable garden at the White House to highlighting the issue of Childhood Obesity Michelle Obama is raising awareness of the link between good nutrition & health! 

Stop by her Let's Move Campaign website http://www.letsmove.gov/eathealthy.php for healthy recipes & so much more!

Prevention is better than cure

Prevention will be a recurring theme in my blog. 

What better place to start than with children - lets teach them about good nutrition so they can avoid the health struggles the current generation of adults are facing.

This is a fun, informative website for children to learn about nutrition http://www.nourishinteractive.com/

Going Bananas!

According to Business Week:

"Wal-Mart (NYSE: WMT - News), which registered $405 billion in sales last year and is the largest retailer in the world, sold more bananas than any other single item."

I must admit to being (pleasantly!) surprised by this fact!

Help yourself!

Indulged in something sweet?  That's ok - we all need a little treat now and then.  But it's so easy to forget you already ate the candy/cookie/doughnut/chips and overindulge throughout the day.

When my children have candy they often ask if they can keep the wrapper in their 'keepsake box'.  While this sometimes frustrates me later when I find the wrapper abandoned in a corner of the room, it made me realise that they just want to remember how much they enjoyed the lollipop.

Instead of helping yourself to more, use this tip to help yourself stop overindulging:  leave the wrapper on your work desk or kitchen counter instead of putting it straight in the trash - it will remind you that you already indulged today and may give you the will power to resist eating more!

Just for laughs!

Following my recent post Eat as Mommy says and as Mommy does!  I was interested to read some advice for Moms while I was flicking through Health Magazine. They were telling Moms not to eat food left on their child's plate but to consider it as trash.

They even had a name for this, which made me laugh out loud ~ Momnivore!

Water, water everywhere!

Looking for a drink that tastes great and has zero calories?  Try WATER!!

Just like plants, our bodies need a constant supply of water.  Hard as it is to drink water in the cold of winter it is essential for our bodies to function properly.  Now the warmer weather is here it's more important than ever to keep our water levels 'topped up' as we lose increased moisture through our skin in the heat.

If you're in the habit of forgetting to drink water try filling up a large jug or water bottle in the morning and keep it near you throughout the day.  Aim for 8 glasses of water a day.

Drinking more water will help you reduce intake of soda and will stave off those 'hunger' pangs you feel mid afternoon.  Often these are not 'hunger' at all but thirst signals that we are misreading!

So while we're being told to drink less caffeine, less alcohol and less soda - go ahead and drink MORE water!  Cheers!!

Eat as Mommy says and as Mommy does!

How often do Moms say "do as I say not as I do"? They're trying to keep children safe and prevent them picking up their own bad habits! Moms have lots of rules with regard to their children's food intake but how often do we pay attention to these rules and follow them ourselves?

Mommy rule 1 "Try new foods - even just a little bit"
Moms constantly urge children to 'just try one bite - you might like it' but often find themselves eating the same things week after week.
Break out of the habit of always buying the same old things at the store.  Look at the shelf above or below where you pick up your regular fruits and veg and select something you've never tried before!  There is tons of information on the internet to tell you how to cook with new ingredients.

Mommy rule 2  "Don't snack before mealtimes - it will ruin your appetite"
It's getting near dinner time and your little one is getting under your feet whining that they're hungry and begging for a cookie to keep them going till dinner's ready.
If you find yourself hungry as you prepare a meal, drink a glass of water or chew some chewing gum so you don't nibble!  If you have found yourself nibbling as you cook - make sure to reduce your meal portion to account for it.

Mommy rule 3 "One cookie/candy is more than enough"
Children would eat the whole packet if we let them - but we don't - right?  We're concerned about their teeth for one thing!
Same rule applies to grown ups! OK so on the packet it says 'serving size 3 cookies' but that doesn't mean you have to eat 3!  The cookie company want you to eat 3 so you'll get through the packet quicker and buy more!  3 cookies may only be 'a 100 calorie snack!' but that's 100 empty calories and you'd be better getting your 100 calories from a piece of fruit which is packed with nutrition! 
It's unrealistic to think people will never eat cookies or candies but for the sake of our health we must learn to limit intake of these foods. 

Mommy rule 4 "You don't have to clear your plate"
You may be thinking "Huh? I thought it was you DO have to clear your plate?"  News flash - you DON"T!  Ideally children (and grown ups!) should be eating at least a bit of everything on their plate to get a variety of nutrients but you should stop when you feel full!  Start with the veggies as they are lowest in calories but pack the biggest punch regarding goodness, then eat some of the protein (meat/fish/chicken/beans) and carbohydrate (bread/rice/potato/pasta) but when you feel satisfied - stop eating.  Either keep the extra for another meal the next day or discard it but don't feel obliged to eat it all! 
Our appetite varies day to day depending what activity we have done and what else we have eaten so portion sizes required will also vary.  Children in particular have excellent appetite regulation and as long as they've eaten some of everything on their plate they shouldn't be forced to finish as this will over-ride their natural ability to regulate their intake (of course if they haven't eaten dinner DO NOT give in to hunger pleas and replace it with a sweet treat minutes later! - this is a whole other post topic!)

Mommy really does know best - we just have to listen and follow her advice!

Spring Clean Your Diet!

The days are gradually becoming warmer…. the grass is becoming greener and little leaves are popping up with the promise of beautiful, colorful flowers to come… windows are being opened to air houses… clutter and dust are starting to be removed….

Spring time is here!

So as we begin to spring clean our homes and tidy up the garden why not take the time to spring clean your body too?

Go through your fridge and pantry removing those processed, sugary and salty foods! Replace them with basic foods in their natural form – fresh meat and fish, fresh vegetables (frozen vegetables are good!), wholegrain rice & pasta, quinoa, 100% wholegrain bread, organic dairy.

Have fun experimenting with new, simple recipes and be good to your body!

Remember, the greater the increase in demand for natural and organic foods the cheaper they will become!

Preparing meals from basic ingredients has come to be seen as a chore – something we ‘don’t have time for’. But what could be more important in our day than nourishing our bodies?

Embrace refreshing drinks such as water, skimmed/fat free milk and green tea in place of sugary drinks, soda or calorie laden coffees and milkshakes!

Your body will feel amazing and you will be ready for all those fun summer days ahead!

Coconut oil

Is coconut oil a healthy addition to our diet or not?

There is some confusion about the health risks or benefits associated with coconut oil. This is due to the fact that the majority of fat in coconut oil is saturated fat.

High intakes of saturated fat have long been associated with heart disease. Saturated fat from animal sources such as meat and dairy food raises ‘bad’ or LDL (low density lipoprotein) cholesterol which is linked to coronary heart disease.

However, the fat in coconut oil differs from the fat from animal sources in that the saturated fat in coconut oil is mainly medium chain fatty acids. The body metabolizes these medium chain fats in a different way to those saturated fats from animal sources therefore they do not appear to increase blood levels of ‘bad’ cholesterol.

In Sri Lanka, for example, coconut oil accounts for a very large percentage of the population’s fat intake yet their LDL cholesterol levels are not raised. Mary G Enig PhD gives a good account of this and other studies looking at the effect of coconut oil on blood lipids in a presentation given in 2000 http://www.westonaprice.org/A-New-Look-at-Coconut-Oil.html

There are claims that coconut oil can be beneficial in some cancers or thyroid problems however more research is needed in these areas.

As with all foods, moderation is vital. Some may think that if a little does you good then a lot must do more good. This is rarely the case and there is no substitute for moderation and a varied diet!

Join the Food Revolution!!

Jamie Oliver is a British Chef who has taken on the task of improving school meals. He has already made a difference in British schools and is trying to help Americans do the same. He can't do it alone.
Visit his website to sign a petition he is planning to take to the White House to try and improve the nutrition in schools. http://www.jamieoliver.com/campaigns/jamies-food-revolution
Children are being served pizza - for breakfast!!??
Good health knowledge and nutrition must start at a very early age for it to be a habit from the get go.
We can help prevent future generations having the same struggles to change their eating habits that this generation are having if we help children start out with good nutrition in the first place!
Jamie's website has tons of information for nutritious meals that don't cost a fortune or take hours to prepare and it's well worth a visit!
What changes can you make to your diet TODAY?

Exercises for people with limited mobility

Losing weight is simple - right? Take in less calories and use up more calories = weight loss.

But how do you even begin exercising if you have limited mobility? Always start by talking to your Doctor who can guide you based on your particular situation. However, any increase in movement will use up calories whether it's dancing in your own living room or sitting in a chair doing legs lifts.

This article provides great ideas and motivation for those with limited mobility - 'exercise' does not have to mean sweating it out at the gym and 'exercise' IS available to every body!

Read more here: http://www.dailyspark.com/blog.asp?post=4_workouts_for_people_with_limited_mobility

Eat like a King, Prince & Pauper.

We have a saying where I come from "Breakfast like a King, Lunch like a Prince and Dine like a Pauper". Which translates to "eat a large breakfast, a good lunch and a small dinner".
Skipping meals does NOT promote weight loss and studies have shown people who eat breakfast are more likely to maintain a healthy weight. Children who eat breakfast have been shown to do better at school as their bodies and brains have energy readily available.
After hours without food our body needs to re-fuel and eating breakfast will in fact help get your metabolism going for the day. Missing breakfast will make your body think it's being starved. It will conserve it's energy stores by making you feel tired in order to get you to slow down therefore burn less calories.
Make sure your lunch is satisfying and don't just 'grab a quick bite to eat'. We are most active during the day and we need to give our bodies a regular supply of energy. Include a healthy mid-morning snack such as fruit, nuts, yogurt then a satisfying lunch followed by a mid-afternoon snack. Many people feel they are too busy to make time for lunch then suffer from that dreaded mid-afternoon energy slump.
Make sure you are eating enough to keep your productivity up and your hunger down! Plan ahead and take lunch with you so you don't have to waste time going out to eat if time is short.
We are generally less active in the evening so don't need a big meal at dinner. However, this tends to be when many people have their largest intake of food. Think about the portion size of this meal - can you reduce it? Do you really need to eat dessert after it? Could you bake or grill instead of frying to cut the calories?
It is a lifestyle change and takes thought and planning but using the King, Prince and Pauper scenario will remind you of how much food your body actually needs at each mealtime.

Tip of the week!

Green tea is a refreshing drink which has many health benefits!
Green tea goes through very little processing so contains high levels of antioxidants which help fight cancer and heart disease.
It has been shown to increase metabolism, help burn fat and assist weight loss.
There is some research to indicate it may help promote bone health, help relieve arthritis and boost mental alertness.
So while we are advised to limit our red wine intake to one glass daily for heart health, we can enjoy 3-4 cups of green tea each day!

Childhood Obesity

Michelle Obama is launching a campaign this month to highlight childhood obesity:

http://www.usatoday.com/news/health/weightloss/2010-01-20-michelle-obama-obesity_N.htm

Lets all make an effort to improve the health of the next generation and the generations to come.

In a Vegetable Rut?

Do you reach for the same vegetables each week at the grocery store? Are you bored with your veggie choices? If you answered "yes" then you are stuck in a vegetable rut! Time to try something new!

Try these great alternatives suggested by Women's Health Magazine:

~ if you like carrots try parsnips
~ if you like plums try figs
~ if you like lettuce try bok choy
~ if you like potatoes try sunchokes
~ if you like spinach try swiss chard

For more information go to http://tinyurl.com/y9o7bdw

Tips for introducing new foods to children:

~ let them see you eat it first
~ give them a small piece to try
~ say "Oh I bet you'll like this" rather than "Do you want to try this?"
~ let them know it's ok not to like it but that you expect them to try at least one bite
~ offer it again, .... and again .... and again and over time their taste will adapt to it.

Tip of the week!

Make time for eating. Stop whatever you are doing and concentrate solely on what you are eating. This will allow your brain to register that you have eaten and you will feel satisfied with a smaller amount.

How many times have you been thinking about something as you walk away from your car, only to wonder if you locked your car? Of course you locked your car - you just didn't register it in your brain as it was busy thinking about other things.

Same principle applies to eating: "Did I just eat something? Not sure - better have some more".

If we focus on our food, not only will we enjoy it more but we'll eat less of it - leading to better health and weight control.

Welcome!

Welcome to Caledonia Nutrition! Here you will find practical, effective nutrition and lifestyle advice to help you achieve and maintain good health and your weight loss goals.

Wikipedia:

~ Caledonia is the Latin name given by the Romans to the land in today's Scotland. Modern use is as a romantic or poetic name for Scotland as a whole.

~ Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet.

I am originally from beautiful Scotland and earned my Bachelors in Nutrition & Dietetics at Glasgow Caledonian University. I have always been interested in health and fitness, enjoying yoga and workouts since my high school years.

With the realisation that food not only keeps us healthy but that changes to what we eat and to our lifestyle can actually improve health, often preventing the need for medication, I had the desire to become a Dietitian so I could share this information with others and help to improve their health.

Now I am a Mom, my need to promote good health, especially to children is stronger than ever!

I have extensive experience as a clinical dietitian working in hospitals with both adults and children and have liaised with the media regarding various nutrition topics.

I look forward to meeting all of you, hearing about your nutrition struggles and successes and helping you to achieve your weight and health goals!