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!