Spicy Crusted Salmon

Spicy Crusted Salmon

Salmon is packed with Omega 3 fatty acids that are essential for baby’s brain development.   They offer improved brain function, mood, and heart-healthy for everyone.  Salmon is also very high in Vitamins D and B12.  The panko and spices will cut any “fish” taste that bigger picky eaters may dislike. After cooking, you can use the inside (plain) part for little ones if this is their first taste of salmon. 

Ingredients:  Wild salmon (a 12-16 oz fillet serves 3-4 big people or 6+ little people!), whole wheat panko or whole wheat breadcrumbs (Whole Foods makes a great whole wheat panko), olive oil, Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Directions:

  1.  Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
  2. Coat salmon lightly with 1 tablespoon olive oil.
  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

SPICY CRUSTED SALMON

  • 16 Ounces Wild salmon<br /><br />
  • Whole Wheat Panko or Whole Wheat Breadcrumbs (Whole Foods makes a great whole wheat panko)<br /><br /><br /><br />
  • Olive Oil
  • Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.<br /><br />
  1. Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.

  2. Coat salmon lightly with 1 tablespoon olive oil.

  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.

  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

Calcium for KIDS

Calcium for KIDS

My child is lactose-intolerant. What are some good alternatives for calcium-rich, kid-friendly foods?

According to my nanny who I found at Care.com, (you can find Care.com coupons here, https://www.groupon.com/coupons/stores/care.com) MILK IS A MUST for most kids to grow strong, healthy bones.  It is high in calcium and protein, fortified with vitamins A and D, and contains B vitamins and zinc.  Two cups a day are sufficient for children ages 2-8, while 3 cups are recommended for those 9-18 years old.  If your child has a lactose sensitivity/intolerance/allergy OR simply refuses to drink milk, there are many alternatives to ensure needs are met, another good option for this is to try different remedies at home, which you can easily find at sites like 10naturalhomeremedies.com/ online.Výsledek obrázku pro healthy kid

Milk or lactose sensitivity, intolerance, and allergy may not mean that ALL milk products must be avoided.  Some children can tolerate some milk-based products, but not all foods, while other kids can tolerate these milk products in small doses.  Sometimes taking a Lactaid pill before or with a meal can do the trick.  Consult with your Pediatrician or Registered Dietitian before “experimenting” with foods or supplements. Also in alternative medicine blog mankindhealed.com you can find more home remedies, all with natural ingredients for every type of pain, illness, or just prevention and maintaining your body healthy, all easy to make and to use.

The following are the current RDAs (recommended dietary allowances) for calcium for kids:

  • Infants 0-6 months:  210 mg
  • Infants 6-12 months:  270 mg
  • Children 1-3 years:  500 mg
  • Children 4-8 years:  800 mg
  • Children 9-18 years:  1300 mg

Below is a list of foods and their calcium content in milligrams.  If a combination of these foods is still insufficient to meet your child’s needs, a supplement may be required.  Try offering the below foods (as tolerated) to provide dietary calcium, or contact Robin Kaiden, MS, RD, CDN, CSSD at rkaiden@robinbarrie.com for more information!

DAIRY

  • 1 cup skim milk:  301
  • 1 cup low-fat fruit yogurt:  345
  • 1 ounce part skim mozzarella cheese:  207
  • 1 cup Lactaid milk:  500
  • 1 cup calcium-fortified soy, rice, or almond milk:  300

GRAINS

  • ¾ cup Total Cereal:  258
  • 1 cup enriched cornmeal:  483
  • 1 cup enriched wheat flour:  423
  • 1 packet instant oatmeal:  100
  • 1 oz cooked white beans:  161

VEGETABLES

  • 1 cup collard greens:  357
  • 1 cup Rhubarb:  348
  • 1 cup spinach:  245
  • 1 cup soybeans (edamame):  261
  • 1 cup sweet potato:  88

FRUIT

  • 1 cup calcium-fortified orange juice:  300 mg
  • 1 medium orange:  50
  • 10 dried figs:  169

*** Remember to always carefully read labels as each food product may differ along with their Calcium content.

Lower-Calorie Holiday Drink Recipes

Lower-Calorie Holiday Drink Recipes

Wine Spritzer

(Instead of a full glass of wine/champagne, this has half the calories.)

Ingredients:
3 oz white wine (Sauvignon Blanc, Reisling, etc), 1 oz club soda, handful of ice, lemon or orange garnish

Directions:
Pour wine into glass containing ice.  Top off with club soda.  Squeeze a wedge of orange or lemon and add garnish to glass or rim.

 

WINE SPRITZER

  • 3 Ounces White Wine (Sauvignon Blanc, Reisling, etc)<br />
  • 1 Ounce Club Soda<br /><br />
  • Handful Of Ice<br /><br />
  • Lemon Or Orange Garnish<br /><br />
  1. Pour Wine Into Glass Containing Ice.

  2. Top Off With Club Soda. 

  3. Squeeze A Wedge Of Orange Or Lemon And Add Garnish To Glass Or Rim.


 

 

Eggnog

(Instead of the regular, high-calorie, high-fat version, try this one.)

Ingredients:
3.5 cups 1% or fat free milk, ½ cup sweetened condensed fat free milk, 1 Tbsp all-purpose flour, ¼ tsp grated nutmeg, 1/8 tsp salt, 2 large egg yolks, ¼ cup bourbon, 2 Tbsp brandy, 1 tsp vanilla extract, extra nutmeg to garnish

Directions: 

  1. Combine first 5 ingredients in a saucepan and boil over medium heat on stove, stirring with whisk.    Place egg yolks in a bowl and whisk 1/3 of hot mixture into egg yolks.  Add everything back to saucepan, stir with whisk and continue to cook on medium heat for 1 minute or until thickened.  Pour into pitcher and stir in brandy, bourbon, and vanilla.
  2. Cover pitcher surface with wax paper and refrigerate for at least 4 hours or overnight. Garnish with added nutmeg when serving.

This makes 8 ½ cup servings, each at 147 calories and 2.3 g fat.

 

EGGNOG

  • 3.5 Cups 1% Or Fat Free Milk<br /><br />
  • 1/2 Cup Sweetened Condensed Fat Free Milk<br /><br />
  • 1 Tbsp All-Purpose Flour<br /><br />
  • 1/4 Tsp Grated Nutmeg<br /><br />
  • 1/8 Tsp Salt<br /><br />
  • 2 pcs Large Egg Yolks<br /><br />
  • 1/4 Cup Bourbon<br /><br />
  • 2 Tbsp Brandy<br /><br />
  • 1 Tsp Vanilla Extract<br /><br />
  • Extra Nutmeg To Garnish<br /><br />
  1. Combine First 5 Ingredients In A Saucepan And Boil Over Medium Heat On Stove, Stirring With Whisk.    Place Egg Yolks In A Bowl And Whisk 1/3 Of Hot Mixture Into Egg Yolks.  Add Everything Back To Saucepan, Stir With Whisk And Continue To Cook On Medium Heat For 1 Minute Or Until Thickened.  Pour Into Pitcher And Stir In Brandy, Bourbon, And Vanilla.

  2. Cover Pitcher Surface With Wax Paper And Refrigerate For At Least 4 Hours Or Overnight. Garnish With Added Nutmeg When Serving.


 

Apple Sangria

(Try this fall fruit version instead of the usual sugary one.)

Ingredients:
3 cinnamon stick with extra for garnish, 2 chopped honeycrisp apples, 1 orange sliced thin, 1 bottle red wine (light bodied Spanish works well), 1.75 cups apple cider, ½ cup brandy, ¼ cup orange juice (or juice from 2 medium oranges), juice from one lemon, club soda

Directions:

  1. Place cinnamon sticks, apples and orange slices into a pitcher.  Add wine, cider, brandy, orange and lemon juice.  Refrigerate for 6-24 hours.
  2. Pour into glasses with fruit, and add extra cinnamon stick to garnish as desired.
  3. Add club soda to taste right before serving. The more club soda vs. mixture, the less calories!

APPLE SANGRIA

  • 3 Stick Cinnamon Stick With Extra For Garnish<br /><br />
  • 2 Pcs Chopped Honeycrisp Apples<br /><br />
  • 1 PC Orange Sliced Thin<br /><br />
  • 1 Bottle Red Wine (Light Bodied Spanish Works Well)<br /><br />
  • 1.75 Cups Apple Cider<br /><br />
  • 1/2 Cup Brandy<br /><br />
  • 1/4 Cup Orange Juice (Or Juice From 2 Medium Oranges)<br /><br />
  • Juice From One Lemon<br /><br />
  • Club Soda<br /><br />
  1. Place Cinnamon Sticks, Apples And Orange Slices Into A Pitcher.  Add Wine, Cider, Brandy, Orange And Lemon Juice.  Refrigerate For 6-24 Hours.

  2. Pour Into Glasses With Fruit, And Add Extra Cinnamon Stick To Garnish As Desired.

  3. Add Club Soda To Taste Right Before Serving. The More Club Soda Vs. Mixture, The Less Calories!

Drink Less Calories this Holiday Season

Drink Less Calories this Holiday Season

The holidays are officially upon us once again.  And we know ‘tis the season to eat and drink.  Whether you will be drinking to celebrate or beat the shopping and family stress, here are some tips to decrease the amount of calories that go into your body this winter.

  1. Eat before you drink. Drinking alcohol decreases inhibitions.  If you drink on an empty stomach, you will be more likely to indulge in the bread basket or high-calorie snacks and foods that you see at a holiday party.  Enjoy a healthy snack or small meal before you go out OR wait to drink with your meal.
  2. Decrease your serving size. Here are the facts:

-1.5 ounces of hard alcohol has about 100 calories

-12 ounces of beer has about 100-150 calories (light vs. regular)

-5 ounces of dry wine or champagne has about 100 calories

Calories increase with sweeter wines and higher alcoholic content (higher proof).   An evening (or season) of celebrating can easily add up to hundreds of extra calories.  Many restaurants are strict with their pours and measure the amount of alcohol they serve you.  When you or a friend is pouring, it may be more generous.  Try using a smaller glass or supervising your servings.

  1. Select the correct mixers. Did you know that tonic has as many calories as regular soda?  Stick with plain wine, beer, or alcohol instead of adding mixers (tonic, soda, juice, sugary syrups). If you gain too much calories, your body might lose shape. Good thing, Dr. Matthew Galumbeck offers tummy tuck operation with promising result. You can try your liquor on ice with added lemon, lime, or mint.   Mix in zero-calorie additions, including club soda, diet soda, ice, or even water.  If you want juice for flavor, try adding a tiny splash.
  2. Pace yourself. Try putting down your drink to slow down the rate at which you finish.  OR if you want to have something in your hands at all times, drink a glass of water or club soda between each alcoholic beverage.  This will help keep you hydrated AND decrease the risk of a hangover.
Vegetable Macaroni and Cheese

Vegetable Macaroni and Cheese

This white/yellow dish will appeal to those picky eaters who don’t love their vegetables! It is a high-fiber, lower-fat version of the always-favored mac and cheese.  Serve with a salad or green vegetable to balance out the meal.

Ingredients1 cup uncooked whole wheat or rice pasta (over-cooked for the little ones; diced penne, rigatoni or elbows work well for finger foods), 1 cup fresh cauliflower finely chopped and steamed, 1 cup yellow squash (or acorn or butternut squash) cubed and steamed, 1 yellow pepper diced and steamed, 1 cup mild shredded cheddar cheese, ¼ cup parmesan cheese, 1 Tbsp olive oil

Directions:

  1. Cook pasta as per package directions.  I love using the brown rice shells.
  2. Steam all vegetables.  Make all items softer (steamed for longer periods of time) if you are cooking for younger infants.  Adult portions can be removed first and put aside.
  3. Add all ingredients to a nonstick, cooking-sprayed or olive oiled baking dish.
  4. Bake uncovered in a pre-heated 350 degree oven for about 15 minutes, or until cheese melts and/or bubbles and browns a bit.
  5. Add a small extra layer of cheese and a sprinkle of bread crumbs for a rich finish, if desired.  Broil in oven for additional 10 minutes until top browns.

VEGETABLE MACARONI AND CHEESE

  • 1 Cup Uncooked Whole Wheat Or Rice Pasta (Over-Cooked For The Little Ones; Diced Penne, Rigatoni Or Elbows Work Well For Finger Foods)<br /><br />
  • 1 Cup Fresh Cauliflower Finely Chopped And Steamed<br /><br />
  • 1 Cup Yellow Squash (Or Acorn Or Butternut Squash) Cubed And Steamed<br /><br />
  • 1 Pc Yellow Pepper Diced And Steamed<br /><br />
  • 1 Cup Mild Shredded Cheddar Cheese<br /><br />
  • 1/4 Cup Parmesan Cheese<br /><br />
  • 1 Tbsp Olive Oil<br /><br />
  1. Cook Pasta As Per Package Directions.  I Love Using The Brown Rice Shells.

  2. Steam All Vegetables.  Make All Items Softer (Steamed For Longer Periods Of Time) If You Are Cooking For Younger Infants.  Adult Portions Can Be Removed First And Put Aside.

  3. Add All Ingredients To A Nonstick, Cooking-Sprayed Or Olive Oiled Baking Dish.

  4. Bake Uncovered In A Pre-Heated 350 Degree Oven For About 15 Minutes, Or Until Cheese Melts And/Or Bubbles And Browns A Bit.

  5. Add A Small Extra Layer Of Cheese And A Sprinkle Of Bread Crumbs For A Rich Finish, If Desired.  Broil In Oven For Additional 10 Minutes Until Top Browns.

Peach Sauce

Peach Sauce

Have you ever wondered why those trendy baby food diets are so alluring?  If you have ever made or tasted fresh, delicious foods like this one, you will see why!  This is a fun alternative to typical apple sauce, and is amazing when the fruit is in season.  Using frozen fruit is an option.  You can also substitute other fruits: plums, nectarines, and mangos all work well too.

Ingredients:  Fresh peaches (or other fruit), plain Greek yogurt, cinnamon, nutmeg

Directions:

  1.  Peel peaches (or other fruit), dice into pieces, and place in a pot on the stove.
  2. Add enough water to cover fruit.
  3. Boil until tender.
  4. You may want to cool in the fridge before pureeing, or keep warm.
  5. Enjoy your plain peach sauce OR add a dollop of plain Greek yogurt (0% for you, full fat for your little one under age 2) and sprinkle with cinnamon and nutmeg.
  6. Serve warm if desired.

PEACH SAUCE

  • Fresh Peaches (Or Other Fruit)<br /><br />
  • Plain Greek Yogurt<br /><br />
  • Cinnamon<br /><br />
  • Nutmeg<br /><br />
  1. Peel Peaches (Or Other Fruit), Dice Into Pieces, And Place In A Pot On The Stove.

  2. Add Enough Water To Cover Fruit.

  3. Boil Until Tender.

  4. You May Want To Cool In The Fridge Before Pureeing, Or Keep Warm.

  5. Enjoy Your Plain Peach Sauce OR Add A Dollop Of Plain Greek Yogurt (0% For You, Full Fat For Your Little One Under Age 2) And Sprinkle With Cinnamon And Nutmeg.

  6. Serve Warm If Desired.

Fall/Winter Foods for Healthy Skin

Many factors are involved in decreased skin quality and aging. Hormone imbalance, inflammation, infections, and free radicals (oxidative stress) are internal mechanisms that can exacerbate skin deterioration and aging. To take good care of your skin you can use the best collagen supplements. Foods can help us improve skin quality. It is extremely important to start from the inside out. If our skin does not have all necessary fuel (vitamins and minerals), it cannot be in top shape. Ingesting and digesting these nutrients ensure they get into our blood stream and get delivered to our skin. By the way, for those of you who wish to own a skin care business product, private label skin care can help you. Just fill out the forms on their website to get started.

Fall/Winter Foods for Healthy Skin

PUMPKIN is high in alpha and beta-carotene, which can decrease UV-induced damage, inflammation, and oxidative stress. It is important to say that consuming natural food is way better than consuming artificial stuff or even drugs, stay out of drugs to avoid drug addiction, visit this article http://fherehab.com/news/key-neuron-in-opiate-addiction-and-narcolepsy/ to learn more about. Risk of drug use increases greatly during times of transition. For an adult, a divorce or loss of a job may increase the risk of drug use. In contemporary society, Ibogaine is used as a powerful healing treatment for addiction. Read the history of iboga here experienceibogaine.com to learn more. For a teenager, risky times include moving, family divorce, or changing schools.35 When children advance from elementary through middle school, they face new and challenging social, family, and academic situations, if you are not careful you may have to look up to the How to Show your Child Support Through Addiction Recovery pt 3 article. Often during this period, children are exposed to substances such as cigarettes and alcohol for the first time. When they enter high school, teens may encounter greater availability of drugs, drug use by older teens, and social activities where drugs are used.

PUMPKIN SEEDS are a good source of zinc, which can help protect against oxidative stress and improve acne. It is used in skin building and repair. It also improves immunity. They are also a source of protein, which is required for tissue, or skin, building and repair. Find out The Guys Shaving Club, the best shaving care.

CRANBERRIES are a great source of Vitamin C, Vitamin A, and Vitamin E, and selenium. Selenium helps protect skin against sun damage and improves skin quality and elasticity. Furthermore, you can also achieve a healthy looking skin if you consider the facial treatments of Andres Bustillo, a board certified fellowship trained facial plastic and reconstructive surgeon. Cranberries are great at fighting acne, since selenium, combined with Vitamins A and E, is a great anti-acne nutrient combination before you go to rhinoplasty specialist in Washington DC.

BRUSSELS SPOUTS are great sources of Vitamins C and K. Vitamin K helps promote healthy blood and circulation to the skin. It helps heal skin discoloration, improves healing and appearance of scars, fights against skin imperfections and spider veins in the face.

Try this healthy recipe:

Lime Roasted Brussels Sprouts with Pumpkin Seeds
(makes 4 side dish servings)

  • 2 tablespoons olive oil or olive oil cooking spray
  • 16 ounces Brussels sprouts, halved
  • ¼ teaspoon salt
  • ¼ teaspoon pepperhar
  • 4 tablespoons dried, no sugar added cranberries
  • 4 tablespoons roasted, shelled pumpkin seeds
  • 2 tablespoons lime juice

Preheat oven to 400°F. Coat a 9×13″ baking dish with olive oil or cooking spray. Add Brussels sprouts in a single layer, mixed with dried cranberries. Mist lightly with spray or oil, and sprinkle with salt and pepper. Bake 20-25 minutes. Remove from oven, and mix in lime juice. Sprinkle evenly with pumpkin seeds. Return to oven for 5 minutes, remove, then serve! When you want to take the best care for your skin, go to Waldman Schantz Plastic Surgery Center.

Lime Roasted Brussels Sprouts with Pumpkin Seeds

  • 2 Tbsp Olive Oil Or Olive Oil Cooking Spray<br /><br />
  • 16 Ounces Brussels Sprouts, Halved<br /><br />
  • 1/4 Tsp Salt<br /><br />
  • 1/4 Tsp Pepperhar<br /><br />
  • 4 Tbsp Dried, No Sugar Added Cranberries<br /><br />
  • 4 Tbsp Roasted, Shelled Pumpkin Seeds<br /><br />
  • 2 Tbsp Lime Juice<br /><br />
  1. Preheat Oven To 400°F.

  2. Coat A 9×13″ Baking Dish With Olive Oil Or Cooking Spray. 

  3. Add Brussels Sprouts In A Single Layer, Mixed With Dried Cranberries.

  4. Mist Lightly With Spray Or Oil, And Sprinkle With Salt And Pepper.

  5. Bake 20-25 Minutes. Remove From Oven, And Mix In Lime Juice.

  6. Sprinkle Evenly With Pumpkin Seeds. Return To Oven For 5 Minutes

  7. Remove, Then Serve!

When You Want To Take The Best Care For Your Skin, Go To Waldman Schantz Plastic Surgery Center.

Herbed Chicken and Rice

Herbed Chicken and Rice

This is just good old chicken and vegetables.  The marinating and slow-cooking are the secrets to full tender flavor.

Ingredients:  1 pound raw chicken breast, 1 sweet onion-chopped, 1/2 bag baby carrots and/or 2 chopped yellow or orange peppers, 10 stalks of celery-chopped, olive oil, dill, poultry seasoning, garlic powder, brown rice (or wild or basmati)

Directions:

  1. Prepare rice as per package directions.  Set aside
  2. Add 1 Tbsp olive oil to deep cooking/fry pan.
  3. Add onion and cook on medium heat, stirring often until onions brown.
  4. Add celery and continue to stir until celery begins to look a bit clear.
  5. Add carrots.
  6. Cut chicken into small chunks.  Add to bowl with 2 Tbsp olive oil, 1 tsp poultry seasoning, ½ tsp garlic, 1 tsp dill.  Mix so chicken is thoroughly coated with spices.  Add more or less spices to your taste.
  7. If time permits, place the chicken-herb mixture in a plastic Ziploc or bowl and refrigerate from an hour to overnight.  This marinating enhances flavor!
  8. Add chicken to pan with 1 cup of water.
  9. Simmer mixture for an hour or more adding water if needed as it boils off.
  10. The longer the chicken cooks, the more tender it becomes.  It can be easily broken into pieces which is great for the young ones.
  11. Add portion to blender or food processor to puree.  The rice can be added or served separate.
  12. Use the puree for babies or serve like a chicken salad or pate on bread or crackers.
  13. Serve cooked chicken with or over rice for a hearty meal.

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HERBED CHICKEN AND RICE

  • 1 Pound Raw Chicken Breast<br /><br />
  • 1 Pc Sweet Onion-Chopped<br /><br />
  • 1/2 Bag Baby Carrots AND<br /><br /> (And/Or 2 Chopped Yellow Or Orange Peppers<br /><br />)
  • 10 Stalks Celery-Chopped<br /><br /><br /><br />
  • Olive Oil<br /><br />
  • Dill<br /><br />
  • Poultry Seasoning<br /><br />
  • Garlic Powder<br /><br />
  • Brown Rice (Or Wild Or Basmati)<br /><br />
  1. Prepare Rice As Per Package Directions.  Set Aside

  2. Add 1 Tbsp Olive Oil To Deep Cooking/Fry Pan.

  3. Add Onion And Cook On Medium Heat, Stirring Often Until Onions Brown.

  4. Add Celery And Continue To Stir Until Celery Begins To Look A Bit Clear.

  5. Add Carrots.

  6. Cut Chicken Into Small Chunks.  Add To Bowl With 2 Tbsp Olive Oil, 1 Tsp Poultry Seasoning, ½ Tsp Garlic, 1 Tsp Dill.  Mix So Chicken Is Thoroughly Coated With Spices.  Add More Or Less Spices To Your Taste.

  7. If Time Permits, Place The Chicken-Herb Mixture In A Plastic Ziploc Or Bowl And Refrigerate From An Hour To Overnight.  This Marinating Enhances Flavor!

  8. Add Chicken To Pan With 1 Cup Of Water.

  9. Simmer Mixture For An Hour Or More Adding Water If Needed As It Boils Off.

  10. The Longer The Chicken Cooks, The More Tender It Becomes.  It Can Be Easily Broken Into Pieces Which Is Great For The Young Ones.

  11. Add Portion To Blender Or Food Processor To Puree.  The Rice Can Be Added Or Served Separate.

  12. Use The Puree For Babies Or Serve Like A Chicken Salad Or Pate On Bread Or Crackers.

  13. Serve Cooked Chicken With Or Over Rice For A Hearty Meal.

Baked Apples

Baked Apples

Perfect for a snack or even with oatmeal and yogurt for breakfast, this sweet treat tastes like the apple pie without the pie.  For those who prefer the crunch, they can enjoy their apple topped with a couple tablespoons of graham cracker crumble or granola.

Ingredients:  apples with core cut out, 2 Tbsp raisins, peaches, apricots or other fruit per apple, 1 tsp cinnamon per apple

Directions:

  1.  De-core apples, but do not cut all the way through to the bottom, just cut enough to fill apple with additional fruit.
  2. Peel apples to be served to babies.
  3. Preheat oven to 350 degrees.
  4. Place apples in shallow baking dish, then sprinkle apple with cinnamon.  Fill baking dish with a thin amount of water at bottom.
  5. Bake for 15 mins or until apples are tender.
  6. Halfway through, remove dish and spoon water/apple juices over top of apples.
  7. Puree apple for infants.  Dice in pieces for an easy, soft, sweet finger food.

BAKED APPLES

  • Apples With Core Cut Out<br /><br />
  • 2 Tbsp Raisins<br /><br />
  • Peaches<br /><br />
  • Apricots Or Other Fruit Per Apple<br /><br />
  • 1 Tsp Cinnamon Per Apple<br /><br />
  1. De-Core Apples, But Do Not Cut All The Way Through To The Bottom, Just Cut Enough To Fill Apple With Additional Fruit.

  2. Peel Apples To Be Served To Babies.

  3. Preheat Oven To 350 Degrees.

  4. Place Apples In Shallow Baking Dish, Then Sprinkle Apple With Cinnamon.  Fill Baking Dish With A Thin Amount Of Water At Bottom.

  5. Bake For 15 Mins Or Until Apples Are Tender.

  6. Halfway Through, Remove Dish And Spoon Water/Apple Juices Over Top Of Apples.

  7. Puree Apple For Infants.  Dice In Pieces For An Easy, Soft, Sweet Finger Food.

Back to School

Back to School

It’s September and that means back-to-school for the kids!  Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.

  Try these 12 meals/snack for them and you too!  All are packed with protein and nutrients and are easy to prepare:

1.     Grilled cheese bites:  low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce

2.     Deli roll ups:  turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired

3.     Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers

4.     Pizza muffin:  Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese

5.     Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice

6.     Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt

7.     Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)

8.     Whole grain waffle topped with low-fat yogurt and fruit

9.     Sandwich sliders:  Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls

10.  Quick quesadilla:  top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa

11.  Frozen yogurt sandwiches:  place yogurt and sliced fruit between 2 whole grain graham crackers

12.  Yogurt parfaits:  layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave

The Balanced Barbeque

The Balanced Barbeque

With Father’s Day just ending and the 4th of July right around the corner, it is clear we have entered barbeque season.  We race towards the weekend when we can hang with family and friends, have some fun, get outside, and enjoy the sun.  Backyards and grills become an integral part of summer, where we often grab some steaks, burgers, and cold lemonade.  BBQs are great times to enjoy nature, but can also be occasions to eat lots of high-fat, high-calorie, and high-sodium foods.  A regular dose of cheeseburgers, macaroni and cheese, and apple pie will quickly destroy any dreams of staying slim for the summer months.  BUT don’t worry:  First of all, all items are ok in moderation.  One bite, or one bad meal, will not ruin your waist.  Second, I am going to walk you through all the elements of a BBQ to make sure yours is the best and most balanced for a fun, tasty grilling season.  Let’s start with the main entrée, the protein.  We will tackle the others in following posts.

Powerful Protein:  Hamburgers piled high with cheese and juicy foot-long hot dogs are staples of the typical BBQ, but unfortunately they are packed with calories and fat.  Instead try a leaner meat that provides more protein and fewer calories.  Great options include: grilled chicken breasts (without the skin), ostrich burgers, bison burgers, garden burgers, turkey burgers, or even tuna, salmon, or crab patties.   Grilling turkey sausages instead of beef or pork sausage provides great taste without the added calories and fat.  If you want to keep beef in you BBQ day make sure you get ground beef with less than 10% fat.  Tenderloins, strip steaks, and filets are leaner options, as is pork, the “other white meat”.  Remember:  a healthy serving of protein is the size of your palm, and no bigger than your entire hand if you choose a lower-calorie option such as fish. The garden where the vegetables are taken, has beautiful a heavy duty plant caddy.

Replace chicken wings, ribs, and fatty steaks with skinless chicken breast, fish/chicken and vegetable kabobs, or a salmon or halibut steak.  Grilled shrimp and tuna are also a great alternatives.  Fish can be cooked on the grill, drizzled in olive oil, lemon juice, topped with tomatoes, and peppers, wrapped up in tin foil and cooked on the grill.

Grilled Fish Steaks

  • 1 clove garlic, minced
  • 6 tablespoons olive oil
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 2 (6 ounce) fillets halibut

Directions

  1. In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.
  2. Place the halibut filets in a shallow glass dish or a resealable plastic bag, and pour the marinade over the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally.
  3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.
  4. Remove halibut filets from marinade and drain off the excess. Grill filets 5 minutes per side or until fish is done when easily flaked with a fork.

Grilled Fish Steaks

  • 1 Clove Minced Garlic
  • 6 Tbsp Olive Oil
  • 1 Tsp Dried Basil
  • 1 Tsp Salt
  • 1 Tsp Grounded Black Pepper
  • 1 Tbsp Fresh Lemon Juice
  • 1 Tbsp Chopped Fresh Parsley
  • 2 Fillets Halibut
  1. In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.

  2. Place the halibut filets in a shallow glass dish or a resealable plastic bag, and pour the marinade over the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally.

  3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.

  4. Remove halibut filets from marinade and drain off the excess. Grill filets 5 minutes per side or until fish is done when easily flaked with a fork.

Grill Tip:  Pre-made spice mixes may be high in salt and preservatives and often lack taste.  Instead of using these, try making one yourself that contains all your favorite flavors.  A basic blend includes picking your favorite herbs and spices, mixing them together, and transferring them to an airtight container (which can be stored up to 6 weeks).   Mix your blend with oil and vinegar for an instant marinate that can be used on fish, steaks, chicken, and pork.  But STOP:  Don’t forget the unbelievably mouthwatering delight of eating marinated vegetables; examples are squash (butternut, yellow, summer), onions, eggplant, peppers, asparagus, zucchini, corn on the cup, or mushrooms.  You can marinate your protein and vegetable by placing them in a plastic bag with the spices, oil and/or vinegar and keeping in the fridge for at least one hour before grill time.

Below are a couple of examples:

Beef Seasoning (Steak or Burgers)

Spicy Montreal Mix (makes 1 cup)
1/4 cup kosher salt
1/4 cup ground black pepper
1/4 cup granulated onion
2 tablespoons chili powder
2 tablespoons garlic powder

Pork Seasoning (Ribs, Tenderloin, or Chops)

Smoky Fennel Mix (makes about 3/4 cup)
1/4 cup kosher salt
1/4 cup ground black pepper
2 tablespoons celery salt
2 tablespoons smoked paprika
1 tablespoon ground fennel

No Salt Seasoning
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoons dry mustard
1 teaspoon dried thyme
1/2 teaspoon pepper
1/2 teaspoon celery seed

Absolutely Ultimate Marinade
1 bunch green onions, chopped
8 cloves garlic, minced
2 tablespoons tahini
1/2 cup soy sauce
1/4 cup red wine vinegar
1/2 teaspoon ground black pepper
Make Your Own Grill Seasonings

Grilling Temperatures:  Cooking food for friends and family can be extremely fun and rewarding, but you never want to risk making your guests ill  It is important that the meat is getting cooked properly and meeting the correct temperature.  Before firing up that grill, make sure you have a working meat thermometer handy to test meat before serving.  Below you will find the internal temperature the meat needs to reach for a minimum amount of time to kill all bacteria and microorganisms.

  • Pork, veal, beef, lamb, bison Steak/chops: 145°F for 15 seconds
  • Ground meat (hamburger): 155°F for 15 seconds
  • Poultry: 165°F for 15 seconds
  • Stuffed meats: 165°F for 15 seconds
  • Seafood: 145°F for 15 seconds
  • Salmon or fish burger:155°F for 15 seconds

Tell us your favorite healthy BBQ recipe!

Banana Blueberry Smoothie

Banana Blueberry Smoothie

Give your baby yogurt without the added sugar of the store-bought brands.  Or add a straw and some ice to create a frozen protein-packed treat for yourself or your budding athlete.

Ingredients:  Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein), fresh or frozen banana, fresh or frozen blueberries, protein powder

Directions:

  1.  Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
  2. Add to blender or food processor to puree.
  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

BANANA BLUEBERRY SMOOTHIE

  • Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein)<br /><br />
  • fresh or frozen banana<br /><br />
  • protein powder<br /><br /><br /><br />
  1. Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries

  2. Add to blender or food processor to puree.

  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults

  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

Breakfast Potatoes/Potato Scramble

Breakfast Potatoes/Potato Scramble

Make your own “Home Fries”, which are just as delicious, and way more nutritious, than deep fried potatoes.  Plus these have added fiber from the vegetables. Enjoy for breakfast, lunch or dinner!

Ingredients:  1 medium diced white, red, or Yukon gold potato, ½ cup chopped onion, ½ cup chopped red and/or green pepper, eggs, 2 Tbsp olive oil, 1 tsp paprika, pinch pepper to taste, cheese as desired.

Directions:

  1.  Preheat oven to 450 degrees.
  2. Place all ingredients in baking dish and stir to mix ingredients so all are moist with the oil.
  3. Bake for about 40 minutes, or until potatoes are tender to fork and crispy on edges, making sure to stir potatoes every 10 minutes.
  4. Serve as a dinner side dish, or with an egg white omelet for a healthy balanced breakfast.
  5. OR place ¼ – ½ cup of potatoes into a non-stick pan or one coated with cooking spray.  Pour egg yolks or whole eggs (for those over 12 months of age, or just the whites for those who are watching cholesterol) over potatoes and move around skillet with spatula until eggs are fully cooled.
  6. Voila: Egg, potato, and vegetable scramble!
  7. Sprinkle with cheese and/or add other vegetables (broccoli, spinach) as desired.

BREAKFAST POTATOES/POTATO SCRAMBLE

  • 1 Medium Diced White, Red, Or Yukon Gold Potato<br /><br />
  • 1/2 Cup Chopped Onion<br /><br />
  • 1/2 Cup Chopped Red And/Or Green Pepper<br /><br />
  • Eggs<br /><br />
  • 2 Tbsp Olive Oil<br /><br />
  • 1 Tsp Paprika<br /><br />
  • Pinch Pepper To Taste<br /><br />
  • Cheese As Desired<br /><br />
  1. Preheat Oven To 450 Degrees

  2. Place All Ingredients In Baking Dish And Stir To Mix Ingredients So All Are Moist With The Oil.

  3. Bake For About 40 Minutes, Or Until Potatoes Are Tender To Fork And Crispy On Edges, Making Sure To Stir Potatoes Every 10 Minutes.

  4. Serve As A Dinner Side Dish, Or With An Egg White Omelet For A Healthy Balanced Breakfast.

  5. OR Place ¼ – ½ Cup Of Potatoes Into A Non-Stick Pan Or One Coated With Cooking Spray.  Pour Egg Yolks Or Whole Eggs (For Those Over 12 Months Of Age, Or Just The Whites For Those Who Are Watching Cholesterol) Over Potatoes And Move Around Skillet With Spatula Until Eggs Are Fully Cooled.

  6. Voila: Egg, Potato, And Vegetable Scramble!

  7. Sprinkle With Cheese And/Or Add Other Vegetables (Broccoli, Spinach) As Desired.

Wine and Dine

Wine and Dine

Should we wine while we dine?  According to recent research, a glass (or two) a day may be more than just fine!  Past studies have shown that resveratrol, the antioxidant found in red grape skins and therefore in red wine, helps to promote: anti-aging effects, strong bones, healthier blood vessels in the elderly, cleaner arteries to prevent stroke, lower heart attack risk in men with high blood pressure, killing of cancer cells, decreased ovarian cancer risk, and reduced ulcer-causing bacteria. So go to Oddbins now and start ordering a couple bottles of the best wine! Even the antioxidants in white wine have been linked to health improvements, including better lung function.

A study conducted in Spain and published in theAmerican Journal of Clinical Nutrition demonstrated that both red and white wine may lower women’s risk of heart disease.  (Prior studies had only observed this effect in men.)  After 4 weeks of adding two glasses of wine per day to a heart-healthy diet, the female participants had higher levels of the good (HDL) cholesterol and lower levels of an inflammatory substance (C-reactive protein) in their blood.  The red wine showed a more substantial effect than white wine, likely due to its higher level of resveratrol.  (Red wine has a higher amount because it is the grape skin that gives the wine its red color—just a Wines 101 tidbit.)

This all great news. . . . So bottoms up right?  Not so fast.  Wine’s benefits result from moderate consumption, meaning ONLY one to two glasses per day.  But if we don’t get a chance to have some wine during the week, we can save it all up for the weekend, right? Absolutely not.  Just one bout of binge drinking can do a lot of damage.  My clinical nutrition professor in college made sure we’d never forget this fact—during our last class before homecoming weekend, she showed us the up close and personal detailed photos of a fatty liver after one episode of binge-drinking.  Allow me to spare you the details by just saying it was not pretty.  With that in mind, my advice is that if you already drink in moderation, you can continue to enjoy sipping your favorite vintage.  For the above health benefits, consider choosing wine over beer or hard alcohol, and red wine over white wine.

If you do not drink, neither I nor doctors or other health professionals would recommend that you start.  Those of you who dislike the taste or can’t tolerate the alcohol need not fret—these benefits may soon be available in an effective pill form!  Pharmaceutical companies have been observing the effects of resveratrol-like compounds, which are actually 1,000 times stronger than resveratrol, in animal studies.  Since these studies have shown such promise in treating type 2 diabetes and other age-related diseases, researchers highly expect success in future human studies as well.  In the meantime, I will rhyme, and remind you that it is fine, to enjoy a bit of wine while you dine! On the other hand, if you need insurance company for coverage purposes, Pacific United Insurance offers Texas Contractors affordable general liability coverage.

6 Ways to Enjoy Holiday Foods

6 Ways to Enjoy Holiday Foods

(CBS) – It seems the holiday season was made for fatty foods. Many people will soon be gathering with friends and family, eating cookies cakes and pies.

But there are ways you can enjoy some seasonal foods without overdoing it.

Dietician Robin Kaiden suggests:

1 At the buffet, steer clear of foods loaded with cream, butter and gravy.

2 . Don’t have a little bite of every food. Just have a couple of your favorites.

3. Some nutritionists recommend eating a handful of nuts or half a banana before going to a holiday party in order to avoid more tempting foods when you get there.

4. Also don’t skip meals- thinking you’ll save all your calories for the big party.

5. Don`t start your celebrating with alcohol. Alcohol limits your inhibitions, you don’t want to end up at a rehab new jersey.

6. Don’t beat yourself up if you have one bad night; just try to be healthy the next day.

Click here for video and the original article

Better Together

Better Together

Food Combos for Optimal Health

Overview

Like peanut butter and jelly or chips and salsa, some foods are just meant to go together. But unlike these combos, some foods pair well not just for taste — but for better nutrition. I had recently filled out a wic application and have been able to get fruit and vegetables.

When specific components in food interact, they have a synergistic effect, producing health-promoting benefits that surpass eating either food alone.”Each food brings different properties and compounds to the table that, together, pack a bigger punch,” says Robin Barrie Kaiden, a registered dietitian.

Food can even help you as a cleaner supply to be more natural and healthy at your home, and you will feel your house more fresh. With citrus from lemon you can zap grime from your microwave,remove stains from linens, and shine brass. 

Image result for food and cleaningKetchup, believe it or not can make you shine copper and get your car gleaming again, Powdered lemon or orange drink with its citric acid  you can banish rust and stains from you dishwasher, this tips will make you have a greener and safer home, and you can look for more Green Home Consulting to get more tips on how to use baking soda, vinegar and cream of tartar as a cleaning supply !! 

Tomato & Broccoli

If you’re concerned about your prostate health, consider having a bowl of homemade tomato soup with a side of steamed broccoli for lunch.

These vegetables are known for their cancer-fighting properties — and, according to a University of Illinois study funded by American Institute for Cancer Research and the USDA, the broccoli-tomato combo is better at shrinking prostate tumors than when you eat either vegetable alone.

“Scientists currently believe that the two foods contain different compounds that work on separate anticancer pathways, using separate mechanisms to ward off cancer,” Kaiden says.

And cooking your vegetables may be more beneficial than eating them raw. A study published in 2008 in “The Journal of Agriculture and Food Chemistry” found that cooking increases the total antioxidant capacity of certain vegetables — including broccoli and tomatoes.

Spinach & Oranges

Popeye may have found his strength from simply eating his spinach right out of the can, but you may want to consider having a little vitamin C along with yours.

Your body needs iron — found in dark, leafy greens such as spinach, as well as beans and lean meat — to transport oxygen to your blood cells. But the fact is that the average healthy adult only absorbs about 10 to 15 percent of his dietary iron intake. Vitamin C aids in iron absorption — and eating foods rich in iron and vitamin C together can help your body absorb iron to the max.

Try adding 1/2 cup of bell peppers to a corn and black bean salad, or 1 cup of strawberries to a spinach salad, suggests Barrie.

For a quick boost, squeeze vitamin C-rich lime or lemon juice on your iron sources. Use 3 tsp. of lemon or 4 tsp. of lime juice to aim for 10 percent of the Daily Value of vitamin C, suggests Jackie Newgent, a registered dietitian and author of “Big Green Cookbook” and the award-winning “The All-Natural Diabetes Cookbook.”

Yogurt & Oatmeal

Jump start your day with a P&P — prebiotic and probiotic — parfait. Layer sliced bananas, cooked oatmeal and Greek yogurt — then drizzle with a little maple syrup or honey.

Prebiotics are indigestible nutrients found in a variety of foods — especially high-fiber foods — and include bananas, oatmeal and honey. Probiotics are the beneficial bacteria that live in your gut — and are also found in fermented foods like yogurt. The pairing of the two contributes to healthy digestion and immune function.

According to the National Institutes of Health, when probiotics and prebiotics are mixed together, they form a symbiotic bond. “They have a synergistic relationship because prebiotics feed the probiotics,” says Nancy Clark, a registered dietitian and author of four books geared toward athletes’ nutrition needs, including “Sports Nutrition Guidebook.” If you don’t have time to prepare some good healthy food then visit http://www.skycube.org/nutrisystem-reviews/, they will send you portion controlled precooked diet meals to weight loss.

To avoid the post-lunch bloat, include prebiotics and probiotics in your midday meal. Opt for a spinach artichoke dip made with yogurt, chopped spinach and artichoke. Add lemon, garlic, sea salt and pepper to taste — and serve with buckwheat crackers or bread.

Whole Grains & Garlic/Onion

For a mineral boost, try snacking on hummus made with fresh garlic and onions spread on a slice of whole grain bread.

A study published in 2010 in the “Journal of Agricultural and Food Chemistry” found that combining garlic or onions with whole grains may help boost the absorption of iron — which is needed for healthy red blood cells — and zinc, which aids in energy metabolism, immune function and protein synthesis.

According to Kaiden, cysteine, an amino acid found in garlic and onions, increases iron absorption by 70 percent and zinc absorption by 160 percent in whole grains. “After adding 1 to 2 chopped cloves to your recipe, allow it to sit for a few minutes before cooking to maximize your health benefits,” she says.

Toss in fennel for an added boost. It not only has its own anti-cancer properties — fennel also neutralizes garlic breath. Chew on couple of teaspoons after a garlicky meal.

Originally Seen
http://www.livestrong.com/article/513990-better-together-food-pairings-for-a-nutritional-powerhouse/

Massaged Kale and Mango Salad with Grilled Chicken

Massaged Kale and Mango Salad with Grilled Chicken

With Summer in full swing, it’s so nice to enjoy a meal from the grill that includes the amazing sweet fruit of the season.  Add in a couple of superfoods that can help naturally detox against those extra summer cocktails and ice cream, and other bad foods but the cocktails are the best and more with whiskey, If you are serious about whiskey, buy one of these whiskey decanters.

  • Avocado: contains glutathione, a compound that blocks fat absorption and helps in cleansing the liver.   It’s also high in fiber to improve digestion.
  • Kale: binds to bile acids to get rid of them and eliminate from the body, thus lowering cholesterol levels.
  • Lemon: detoxes the liver, aids in digestion (increased saliva with its sight, smell, flavor), and stimulates pancreatic juice for digestion.

Ingredients

  • 1 bunch of kale (black, also called Lacinato, works great): remove stalks, and chop leaves thin
  • 1 lemon, juiced
  • ¼ cup olive oil, with extra for drizzling
  • Himalayan pink salt
  • 2 teaspoons maple syrup
  • Fresh ground black pepper
  • 1 cup mango diced
  • 2 heaping tablespoons roasted pumpkin seeds (pepitas)
  • 2 grilled chicken breasts
  • 1/2 avocado diced

Directions

  • In a large bowl, add kale, half of lemon juice, a drizzle of oil and a little salt. Massage with hands (or add these ingredients to Ziploc bag and massage in a bag) until the kale starts to soften up. This takes about 2 to 3 minutes.  Set aside while you make the dressing. 
  • In a small bowl, whisk remaining lemon juice with maple syrup and a generous amount of freshly ground black pepper (to your taste). Stream in the 1/4 cup of oil while whisking until dressing is well mixed.  Add the dressing to the kale, and toss thoroughly. 
  • Add the mango, pumpkins seeds, chicken breast, and avocado.
  • Toss again, serve, and ENJOY!

Twe eat during this time, so is important to learn to have the right diet, using the Keto diet supplement to complement a healthy diet.his recipe serves 2-3 people depending on your appetite!

MASSAGED KALE AND MANGO SALAD WITH GRILLED CHICKEN

  • 1 Bunch Kale (Black, Also Called Lacinato, Works Great): Remove Stalks, And Chop Leaves Thin<br /><br />
  • 1 pc Lemon Juiced
  • 1/4 Cup Olive Oil, With Extra For Drizzling<br /><br />
  • Himalayan Pink Salt<br /><br />
  • 2 Tsp Maple Syrup<br /><br />
  • Fresh Ground Black Pepper<br /><br />
  • 1 Cup Mango Diced<br /><br />
  • 2 Tbsp Roasted Pumpkin Seeds (Pepitas)<br /><br />
  • 2 pcs Grilled Chicken Breasts<br /><br />
  • 1/2 Cup Avocado Diced<br /><br />
  1. In A Large Bowl, Add Kale, Half Of Lemon Juice, A Drizzle Of Oil And A Little Salt. Massage With Hands (Or Add These Ingredients To Ziploc Bag And Massage In A Bag) Until The Kale Starts To Soften Up. This Takes About 2 To 3 Minutes.  Set Aside While You Make The Dressing. 

  2. In A Small Bowl, Whisk Remaining Lemon Juice With Maple Syrup And A Generous Amount Of Freshly Ground Black Pepper (To Your Taste). Stream In The 1/4 Cup Of Oil While Whisking Until Dressing Is Well Mixed.  Add The Dressing To The Kale, And Toss Thoroughly. 

  3. Add The Mango, Pumpkins Seeds, Chicken Breast, And Avocado.

  4. Toss Again, Serve, And ENJOY!

Healthy Chicken Parmesan

Healthy Chicken Parmesan

Who doesn’t like cheese and tomato sauce?  This is a healthy alternative to the regular version, which is often heavily breaded and fried, made with full fat cheese and served with white pasta, so is great for people trying to keep a healthy weight, although other option they can use is to take supplements from sites as tophealthjournal.com/ that are perfect for this.  Offer this version early in your little one’s life, and they will prefer your version to the original.

Ingredients:  Chicken breasts (boneless, skinhrefless) pounded thin with meat tenderizer.  4-5 egg whites in bowl, 1 cup whole wheat bread crumbs or whole wheat panko, spices as desired (see below), 1 can tomato sauce (choose one without added sugar), olive oil or Pam (or other) cooking spray, part-skim mozzarella and/or grated parmesan cheese, 1 box whole wheat pasta.

Directions:

  1.  Dip thin or pounded chicken breasts in egg whites.
  2. Next dip in organic whole wheat Italian bread crumbs. (Whole Foods has a great one, or you can add garlic, basil, oregano, pepper, etc. as desired to plain whole wheat bread crumbs.)
  3. Place on oven tray or pan sprayed in Pam or lightly coated w/olive oil and cook for 25-40 minutes at around 425 degrees, depending on oven and chicken thickness.
  4. Once chicken is fully cooked (check by cutting open and making sure there is no pink color), top with tomato sauce and sprinkle lightly with part skim mozzarella and/or parmesan cheese.
  5. Change oven to broil and cook until cheese browns/bubbles.
  6. Serve with a side of or on top of whole wheat pasta, and don’t forget to add a green vegetable!

****For kids under 12 months of age, dip chicken in olive oil instead of egg whites, or use egg yolk only.  Skip tomato sauce as well for the little ones.  You can add full fat cheese for kids under age 2.   The chicken can be pureed for younger kids, or chopped into smaller pieces.  For older kids, cut into strips and try sauce on the side for “chicken fingers” and dipping.  For infants, cook the pasta way past the box-recommended directions and cut up into small pieces.  Add olive oil and sprinkled mozzarella and/or parmesan, if desired.  This can be great for a finger food (for example rigatoni cut up into “O’s”) for babies starting around 9 months.  Apples, pears, or other fruits can always be added to puree chicken to add moisture and sweetness for your infants.

HEALTHY CHICKEN PARMESAN

  • Chicken breasts (boneless, skinhrefless) pounded thin with meat tenderizer. <br /><br />
  • 4 – 5 Pcs egg whites in bowl<br /><br />
  • 1 Cup Whole Wheat Breadcrumbs or Whole Wheat Panko<br /><br />
  • Spices as desired<br /><br />
  • 1 Can Tomato Sauce (Choose One Without Added Sugar)<br /><br />
  • Olive Oil Or Pam (Or Other) Cooking Spray<br /><br />
  • Part-Skim Mozzarella And/Or Grated Parmesan Cheese<br /><br />
  • 1 Box Whole Wheat Pasta<br /><br />
  1. Dip Thin Or Pounded Chicken Breasts In Egg Whites.

  2. Next Dip In Organic Whole Wheat Italian Bread Crumbs. (Whole Foods Has A Great One, Or You Can Add Garlic, Basil, Oregano, Pepper, Etc. As Desired To Plain Whole Wheat Bread Crumbs.)

  3. Place On Oven Tray Or Pan Sprayed In Pam Or Lightly Coated W/Olive Oil And Cook For 25-40 Minutes At Around 425 Degrees, Depending On Oven And Chicken Thickness.

  4. Once Chicken Is Fully Cooked (Check By Cutting Open And Making Sure There Is No Pink Color), Top With Tomato Sauce And Sprinkle Lightly With Part Skim Mozzarella And/Or Parmesan Cheese.

  5. Change Oven To Broil And Cook Until Cheese Browns/Bubbles.

  6. Serve With A Side Of Or On Top Of Whole Wheat Pasta, And Don’t Forget To Add A Green Vegetable!

For Kids Under 12 Months Of Age, Dip Chicken In Olive Oil Instead Of Egg Whites, Or Use Egg Yolk Only.  Skip Tomato Sauce As Well For The Little Ones.  You Can Add Full Fat Cheese For Kids Under Age 2.   The Chicken Can Be Pureed For Younger Kids, Or Chopped Into Smaller Pieces.  For Older Kids, Cut Into Strips And Try Sauce On The Side For “Chicken Fingers” And Dipping.  For Infants, Cook The Pasta Way Past The Box-Recommended Directions And Cut Up Into Small Pieces.  Add Olive Oil And Sprinkled Mozzarella And/Or Parmesan, If Desired.  This Can Be Great For A Finger Food (For Example Rigatoni Cut Up Into “O’s”) For Babies Starting Around 9 Months.  Apples, Pears, Or Other Fruits Can Always Be Added To Puree Chicken To Add Moisture And Sweetness For Your Infants.

The ‘Healthy’ Choices That Are Costing You

The ‘Healthy’ Choices That Are Costing You

“We’re easily sold by the gimmicks of marketing and celebrity endorsements,” says Tony Nakhla, a Los Angeles-based dermatologist and cosmetic surgeon. For instance, a lot of women are searching for the best Miami facial plastic surgeon to achieve perfect facial features. And when we think something’s good for us, we’re ready and willing to pay the up-charge. Yet, everyday Nakhla sees patients spending hundreds and even thousands of dollars a month on products and treatments that don’t live up to the claims. Whether it be food, exercise equipment or any other product, you can find all and anything using the WordTree Amazon Keyword Tool; this refined search engine allow you to search for any product needed, as well as monitor your own niche. On here, you can find any product or food, like soy mil, almond milk, skin creams, organic peanut butter, ab rollers and many other health products.

In the current cult of health, anything that’s easy and purported to help us lose weight, stay fit, feel better or look younger goes in the shopping bag. Yet often these “healthy” choices are not so healthy after all and cost much more than the alternatives, although there are other issues that people can have like hearing problems, but there are sites where you can find solutions for this from sites as https://www.tinnitus911.com/. Medical experts weigh in on what not to buy for your health and wellbeing.

Soy Milk

Robin Barrie Kaiden, a New York-based dietitian, says many of her clients are now opting for soy milk instead of the old fashioned kind because they think it’s better for them. “But half the time it’s flavored, and it has added sugar,” she warns. Kaiden also notes that soy milk has become very controversial because non-organic types are genetically modified and it acts like an estrogen-like compound in the body, the effect of which remains unclear. One thing is certain: It’s much more expensive. A price check on FreshDirect.com shows that half a gallon of soy milk costs $3.99 to $4.29, compared to $2.39 to $2.49 for half a gallon of regular fat-free and reduced-fat milk. In a year, you’ll spend about $90 more for potentially harmful milk with more sugar.

 

Skin Creams

“There is no ingredient so amazing that’s worth spending hundreds on a skin cream,” says Dr. Nakhla. But they still sell them: Creams infused with green tea, gold, platinum or the soil of France–all for the low, low price of $400 to $1,000. “A lot of good ones can be found right on the shelf of your local pharmacy,” he counters. “You should be spending between $30 and $50.” Dr. Nakhla recommends looking past marketing and at the ingredients. Considering the use of customizable decals in marketing strategy is effective as well. The fun, affordable, and attention getter decals are one way to reach potential customers. You don’t want allergens, preservatives or perfumes, he says, and should look for those that are plant-derived or have a good retinol. Also, seeing a licensed dermatologist may be a better investment in your health than buying into LED and laser skin treatments that average about $5,000. Dr. Nakhla says oftentimes a $25 prescription will work better. We hope that you also get facebook advertising agency for small business for marketing your products. On the other hand, concerning promotional videos and branding, it’s best to talk to a well known branding agency like adinfusion for they can guide you accordingly.

Organic Peanut Butter

Peanut butter is a health food, and organic is even better for you…right? Wrong, says Dan Kirschenbaum, psychiatrist and author of The Wellspring Weight Loss Plan. “Peanut butter is incredibly high in fat, with about eight fat grams per tablespoon,” he says. “A fat is a fat is a fat.” He advises using a healthier alternative like fat-free cream cheese—very tasty with jelly on a sandwich—which is also cheaper. By the way, do you know that you can remove your body fats with the diet programs of Nutrisystem? Want to know how it works? visit thedietdynamo.com While organic peanut butter costs $3.69 to $4.99 for a small bottle, cream cheese is just $2.99. (Please see comments below, and note that there are differing opinions in the medical community on the benefits of peanut butter.)

Original Sourcehttps://www.ukmeds.co.uk/treatments/beta-blockers/propranolol-tablets-10mg/.

http://www.forbes.com/sites/jennagoudreau/2011/12/08/the-healthy-choices-that-are-costing-you/

Flu Fighting Foods

Flu Fighting Foods

What Would Bobbie Eat? Month 4

What Would Bobbie Eat? Month 4

Finally!!!! 

The end of my third month and the beginning of my fourth meant it was time for my husband and I to share our exciting news!  We waited until we had the nuchal translucency screening test.  This is the test that occurs between 11 and 14 weeks of pregnancy and determines the risk for Down syndrome and other chromosomal disorders.  This test includes a detailed ultrasound which was amazing:  I got to see the baby moving around, crossing its feet, and waving its arms.  I saw the brain, the heart, and every part of its body in great detail, and I got to go home with an amazing profile picture.  The previous ultrasounds had only shown a single view and one picture.  This was just something else.  Of course they make your wait a week to get your results, and I remained worried every minute until I called to get the report.  Then it was TIME!

I happened to be at a friend’s house when I got the good news, so I told her first.  Then I slowly began to share with family, other friends, colleagues, and clients.  It was exciting and a relief to no longer be “in hiding”.  Everyone was happy to hear about the pregnancy, but I was definitely a bit disappointed when those I told responded with, “I knew you were pregnant.”  Of course many suspected, and I knew that they did.  I must have been in a bit of denial, thinking that I was hiding my body better than I actually was.  One friend noted that my baggy clothing, which is not my usual style, was the giveaway.  Another friend knew something was wrong with the fact that I sat in front of her eating a buttered Health Muffin (made with whole grains and fruit, but nonetheless still large and high in calories) while explaining to her why Goldfish and other snack foods were not great choices for someone watching their weight.

She kindly waited to tell me this after she found out I was pregnant, but this was clearly not my usual behavior:  I do not consume large portions of carbohydrates at one sitting as the main part of my meal, nor do I slather fat on my food.  After she reminded me of this incident, I did recall almost feeling guilty talking about healthy food choices while stuffing my face with this breakfast.  One of my best friends noted that I sat right next to her fake drinking a couple of days earlier, but wondered why I ordered a Caesar salad.  I asked her, what’s wrong with a Caesar salad?  I ordered no croutons and got the
dressing on the side, BUT I never asked if the dressing was made with raw egg.  I never even thought of that!  I am not perfect, and I am still learning every step of the way. I just bought a test to reveal the gender of my baby and am waiting for it to arrive in the mail. I’m so excited!

A couple of clients responded with bit more negative comments.  Hearing them once was enough:  I understand my body was changing and that they sure took note, but hearing the below, sometimes more than twice from the same person, was not necessary.  Some examples were:

  • “Now you look like a ‘real person’, not pregnant, because you have a tummy and a tush.”
  • “You’re packing a caboose!”
  • “Now you have a butt!”  (Did I not have one before?  And is that a compliment or insult?)
  • “I knew you were pregnant because your behind was spreading.”
  • “I noticed your chest looked a lot bigger.”

All I can say is that it’s a good thing I had already come to terms with my weight gain and accepted that I was getting bigger, and this is all part of a healthy pregnancy.  I did learn that my clients and colleagues were scrutinizing my body more than I ever imagined, and were NOT shy about sharing with me.  I also wondered if they would make these comments to anybody, or just me because of my profession.

This larger body of mine meant it was finally time for …..(drum roll, please!)…..Maternity clothes!  I couldn’t really hold off any longer as my tops and T-shirts were getting too short and even leggings were starting to dig into my belly and legs, leaving ugly and uncomfortable marks.  I did not have one pair of pants that fit at this point.  One of my friends took me to a great boutique in New York City called Veronique.  I was overwhelmed at first and didn’t know where to start, but because my friend just had a baby and the salesperson was so helpful, I was able to purchase a few great basics:  leggings, T-shirt, tank top, long sleeve shirts, and over-the-belly black pants.  It was strange:  I realized then that I would have to start building parts of my wardrobe basically from scratch.  This is why my second maternity shopping trip was to Target.  Who wants to spend tons of money on clothes that are temporary?  Not me.  Target was great even better… for cotton T-shirt and tank tops, which I lived in the rest of the summer.  It was definitely a strange feeling to officially wear a full maternity outfit for the first time. But the comfort was amazing.

As I began to fill out my maternity wear, I was trying my best to practice what I preach and focus on eating healthy, balanced meals, but nausea, cravings, timing, and convenience often played opposing factors.  My go-to staple for breakfast has always been egg whites, oatmeal or whole grain cereal, and fruit.  I often have a 2-3 egg white omelet made in a Pam-sprayed pan, and about 1 cup of cooked oatmeal with a half a cup of fruit.  I do try to vary my fruit:  raspberries, blackberries, strawberries, banana, applesauce, watermelon, peach, nectarine, pineapple, etc.  Other times I have a 0% Greek yogurt instead of the egg whites.  One morning when I was out of both eggs and yogurt, I put a couple of tablespoons of natural peanut butter in my oatmeal for a bit of protein.  If my husband suggested bagels on the weekend, I wasn’t saying no to my scooped out all-grain bagel with low fat cream cheese and tomato.  A few times before a morning workout I grabbed a Dark Mocha Almond Kashi granola bar and a yogurt just because this was quick.  My mom had bought me the bars, which I normally wouldn’t buy or eat because they contain a lot of sugar.  I know many believe because an item is high in fiber and contains healthy ingredients that it must be “good for you”.  Yes, this bar does have positive attributes:  4 grams of fiber and 6 grams of protein, but you must always take a closer look.  Read the list of ingredients for this item and you will find:  brown rice syrup, evaporated cane juice, evaporated cane juice crystals, evaporated cane juice syrup, and honey.  Each of these (except the honey) is a form of processed white sugar, and more than I would like to put in my body on a regular basis.  However, they were quick, easy, and gave me the energy I needed to get through a workout.

There were other times that I ate foods I wouldn’t consume on a regular basis.  For example, I don’t usually need a snack on a 2 hour car ride, but I sometimes I found myself starving to the point of feeling weak. Although lately I have been driving a lot because recently I bought a new car thanks to a great loan I got from completeautoloans, thanks to their buy now pay later no credit check instant approval I got my loan fast. The best choice at a gas station or convenience store was often a Nature Valley granola bar.  As a rule, I don’t drink juice because it’s just empty calories without the fiber provided by intact fruit.  One day when I was on a boat with friends who were waterskiing, I had gone too many hours between breakfast and lunch.  I had not brought a snack, was basically stuck on the boat with only drinks on board, and famished.  So I had a juice box.  At least it was all natural and organic, and gave my body some calories until I could eat.  As soon as I sat down to lunch that day, I dove right into the warm bread and butter placed on the table.  I was giving into my cravings because I had not planned ahead and had allowed my blood sugar to drop.  That day I did not take the advice that I gave in my Month 3 blog! Speaking of the blog, bloggers can use email marketing tools to reach out to a larger audience base. If they visit sprout24’s website, they can read a blog that compare convertkit to mailchimp tools.

Although I was fortunate to not have suffered from horrible morning sickness, I still experienced terrible waves of nausea.  One morning this happened after my usual egg whites and oatmeal.  I ate a few saltines and felt better.  These crackers are refined white flour, but they helped!   I then grew very hungry for lunch.  I had cottage cheese and salad and again felt very nauseous.  One morning after a workout I ordered oatmeal and mixed berries for breakfast.  I sat down at a table with my husband to eat, went to take a spoonful of oatmeal, then almost gagged at the smell of it.  I had to push it far away from me, cover it up, and I ended up giving it to my brother.  I then proceeded to order a plain bagel with butter, ate the whole thing, and felt so much better afterwards.  Another strange eating experience occurred when I had a friend’s bridal shower and bachelorette party dinner in the same day, I knew we should have hired the http://www.jumpersjungle.com/santa-fe-springs/ for the kid’s party.  For lunch, I sampled what was offered:  a piece of a frittata, granola with fruit and yogurt, and bites of sorbet-not bad, but not my usual fare.  When dinner came, I could barely touch anything that was on the table.  The chicken flat out repulsed me.  I took a couple of bites of spinach and macaroni and cheese, two fries, and a fork full of chocolate cake for dessert.  Not one thing tasted right, and this was at a restaurant where I usually love the food.  This all sounds weird, I know, and it’s nothing I could explain fully or understand until I experienced this nausea and food/taste aversions myself.  Each day had become a new adventure in eating that I was navigating the best I could with the knowledge I have.

My fourth month also brought me a bout of terrible lower back pain that exacerbated over a couple of weeks.  One Sunday it kept me in bed all afternoon, although I’m sure wearing heels all day Saturday did not help.  I called my OB-GYN to get a prescription for physical therapy.  I didn’t want my back to get worse, nor did I want it to lead to knee pain since I have 2 torn ACLs, one which I had surgically repaired over 5 years ago.  I understood that my posture was beginning to change, with my lower back curving more as my stomach progressively grew and protruded.  My expanding uterus was shifting my center of gravity, stretching and weakening my abdominal muscles and putting strain on my back.   I was carrying around more weight than my body had ever seen.   Adding a thorough stretching session before each workout and keeping yoga in my routine at least once a week seemed to do the trick, and my back was better within a couple of weeks.    It turns out that I had a lot of tightness in my body.  My hamstrings, hip flexors, and sides were particularly stiff.  This surprised me at first because I was expecting the opposite.  When a woman is pregnant, a hormone called relaxin is produced, which relaxes and looses the joints and ligaments in the pelvic area.  I have heard others women say that this has helped them feel more flexible during pregnancy.   For me it caused some instability in my spine, which led to pain.  All these shifts lead other muscle groups to work differently and harder.   This is what caused my added tightness.  This is not what I expected, but definitely makes sense now, and I am just glad I am feeling better and understand how to prevent and alleviate the pain.

What Would Bobbie Eat? Month 3

What Would Bobbie Eat? Month 3

Month 3

I could not believe how fast my body was changing.  Not only was I getting a tiny bump, the rest of me was transforming.   My waist, hips, and chest were all beginning to expand.  I was quickly growing out of my clothes, piece by piece.  This was clearly evident when packing for the beach one morning.

Early in the summer I had bought a beautiful royal blue silk chiffon strapless dress that had a fitted bodice, higher waist, and fuller A-line skirt.  I slipped it on no problem, but when I went to zip it up, I couldn’t get the zipper past my rib cage!  My ribs!?!?  I had not thought about that part of me expanding.

Then there were my favorite shorts:  I have a few pairs of the same style because they (used to) fit so great.  Well, at that time, the only ones I could comfortably zip up was a blue linen pair, which, I guess, for some reason, were more stretched out than the others.   As for jeans, they just were not happening, which was fine because it was so HOT out that I was happy to be sporting flowing dresses and my one pair of shorts.  I did have two looser fitting dresses that I attempted to wear.  The problem was that they both had more of a cinched waistband.  When I wore each of them to dinner, on two separate evenings, I got a stomach ache at the table and couldn’t wait to get home and take them off.

Lesson learned:  It is best to be comfortable!  I stuck with the dresses I had pre-pregnancy that seemed to work, the couple elastic-waist ones I bought early on in my pregnancy, and I took a trip to Bloomingdales to purchase a few more items.  I did tell the sales associate that I was pregnant in order for him to best assist me.  We actually did well that day:  I was able to wear the stretchy, loose dresses and tops that I bought that trip throughout the rest of the summer.

Then we come to gym clothes.  They are all made of Lycra so should stretch and be no problem, right?  SO wrong.   I LIVE in Lululemon and Nike gear between being a Personal Trainer and working out myself.  There were definitely a few of my more fitted tops that I stopped wearing:  no need to draw attention to my stomach.  I was a bit surprised when one Saturday morning at Soul Cycle I couldn’t seem to get comfortable on my bike.  I kept adjusting my pants and moving around in my seat to the point that my husband tapped me on the shoulder to make sure I was okay.  The problem was one of my favorite pairs of Lululemon pants:  the waist band was too tight, uncomfortable, and constricting.

I gladly retired some of my workout items, favoring the more baggy tops and my Nike pants, which sit a bit lower on my waist than the Lululemon ones.  BUT, it didn’t even occur to me that I would need bigger sizes yet until one day I went into the Lululemon store to buy another color of one of my baggy tops.  It just so happened that they didn’t have my OLD size, so I went ahead and tried a size up…..and it fit perfect.   I hadn’t quite accepted that I went up a size until the next week when I went to gym and had forgotten a top.  Good thing Equinox has a shop in their gyms.  I went right for the larger size:  yep, it fit just right.  When I told my husband I was officially larger, he came home with a Lululemon gift card for me, which was so sweet.  And he keeps telling me that I am PREGNANT, not large or fat.  I know this, but it is still nice to hear.

As for my workouts, they have definitely changed some, and I have dialed them down quite a notch.  I am only spinning at Soul Cycle once a week and wearing my heart rate monitor during class.  I am trying to get in two strength workouts (45 -60 minutes), two cardio workouts (30-45 minutes), and a yoga class each week.  This is my goal, but honestly, it just hasn’t been happening every week, and my intensity has decreased.  I am no longer doing intervals and trying to get my heart rate up higher.  In fact, I take longer rests between sets to keep my heart rate down.  I am listening to my body.  If I feel exhausted, I take a nap.  If that means there is not enough time in my day for a workout, then I am ok with that.  I understand that my body is not the same right now.  Proof of this is in getting up to my apartment.  Walking up the two flights of stairs carrying groceries is enough to make me breathe heavier, elevate my heart rate, and render my legs temporarily fatigued!

I was so happy that this third month was the last month attempting to “hide” my pregnancy.  It was just getting too hard covering my body, and the glances and comments started to increase.  One of my husband’s friends asked him, “Is your wife pregnant?  We noticed she wasn’t drinking and she doesn’t have her 6-pack anymore.”  Ok, so I obviously was not drinking, but I WAS keeping my body covered.  I have to admit it did hurt a tiny bit to know that my body was being studied that hard by others, and they were clearly noting my expanding and morphing body.  As I mentioned earlier, my husband and I had decided that we were not sharing our news during the first three months.  I told him to tell anyone who asked that I was just getting fat.  He’s not a good liar, and didn’t feel anybody would believe that anyhow with my profession.  Here is my opinion of a good rule to follow:  If you suspect someone is pregnant and they are NOT telling you, then they do not want to tell you, so keep your mouth shut, mind your own business, and wait patiently to be told!

When I went to visit one of my friends this summer I was wearing one of my belly-hiding wrap dresses, but as we hugged hello, I saw her eyes give me the once over.  She then told me my chest looked huge.  I replied by saying, “I know, isn’t this a great dress?”, knowing full well that she had a clue on the true story.  Then there was my husband’s best friend who just wouldn’t leave me alone, and felt the need to comment any time we shared a meal with him.  I heard: “Bob, what are your eating tonight?”; “Bob, I got my eye on you!”; “Bob, are you drinking your wine?”; “Bob, BREAD? PASTA?  That’s not like you!”  I just started ignoring him and telling him to shut up!  Of COURSE it wasn’t like me….I have never been pregnant before and had anything but my head dictating my food choices.

I was eating and craving more carbohydrates.  Menus were definitely limiting.  When faced with the options of beef, fried/breaded chicken, or high-mercury fish, I chose pasta a couple of times this summer.  Many people have asked me if I have had any weird cravings while being pregnant.  The only thing that I have craved a bit more has been carbohydrates.   Why do we pregnant women have these cravings?  Is there a biological or scientific explanation?  The answer is only a maybe.  About half of all pregnant women report cravings.  These cravings run the gamut from non-food items to salty or sweet foods.  Hormones may play a role, as they do affect our senses of taste and smell, which in turn, can affect which foods appeal more or less to us.  Hormones can also influence emotions which may lead some of us to turn to food for comfort.

Certain cravings may be related to dietary deficiencies.  For example, a condition called pica is when one craves non-food items such as ice, toothpaste, paint chips, dirt, chalk, clay, or coffee grounds.  Although none of these foods contain iron, pica often occurs when iron deficiency or iron-deficiency anemia is diagnosed.  Low magnesium levels may lead to chocolate cravings.  Those who have low levels of essential fatty acids may experience decreased cravings once they begin taking an Omega 3 supplement.   A desire for red meat may indicate a deficiency in protein or iron.   On the same note as cravings, aversions may be correlated to foods that can be harmful to pregnancies, for example: coffee, alcohol, soda, or animal proteins, such as chicken, which are at risk of carrying food-borne illnesses.

The evidence for biological or scientific causes behind food cravings or aversions is more anecdotal than research-based.  For this reason, it is safe to give into any food cravings in moderation.  An occasional piece of chocolate or cup of ice creams is just fine, as long as these items are part of a mostly balanced diet and balance it with land-based casino for relaxed play.  Avoid skipping meals, make sure to keep snacks handy, try smaller, more frequent meals to avoid drops in blood sugar, and keep up with a regular exercise routine that works for you.  All of these will help decrease intense cravings!  Of course, if you are concerned about cravings, meal planning, or deficiencies, consult your doctor, or make an appointment with a Registered Dietitian to review your eating habits and read more here to play games and relieve stress. We can now convert pdf online with soda pdf editor, you can use it on desktop or web browser.