Nutrition/Exercise Activity

We had a wonderful time at our activity April 6th.  Thanks to all who helped and participated.
We had some wonderful Nutrition tips from Adrienne on how to figure out how much of what foods we should be eating at each meal and we learned how to get motivated to "move more" from Alicia.

I was reading this article in Real Simple magazine and just wanted to share because I though it was awesome!  I am really trying to start to eat healthier so I can live a more fulfilling and happy life and feel better and so I can give more to my kids and teach them by example.  The activity last week kinda flicked a switch in me and when we were told to write down what we ate I just didn't want to do it because I didn't eat very good that day.  So that is going to change now! ;)

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Here are some of the food info Adrienne taught - she also emailed copies to everyone so if you didn't get it let us know and we can get it emailed to you! :)


Ten Tips for Healthy and Conscious Eating


Keep track of everything you eat and drink. Write it down as soon as you swallow so you don’t forget! Include the type of food or beverage, amount, time, physical feeling of hunger vs. fullness, etc.


Base meals around VEGETABLES and WHOLE GRAIN foods, incorporating them into main dishes. Eat at least one meatless lunch and dinner each week to reduce saturated fat, increase fiber, and introduce your taste buds to new flavors. Whenever you normally eat white or “enriched” bread, cereal, rice or pasta; substitute it with a whole grain version.


Buy plenty of FRESH FRUITS and VEGETABLES to keep on hand, wash and chop them (if applicable) ASAP, and snack on them ANYTIME! Eat at least 2 servings of fresh fruits and 3 servings of vegetables each day.


Eat throughout the day rather than “saving” your appetite for a huge meal. Your body can only use so much fuel at a time, so extra will more likely be stored as fat! Smaller, more frequent meals (every 3-5 hours) will help keep your energy level more consistent. Start listening to your body’s signals regarding hunger and fullness!


Keep “junk food” and “trigger” foods out of the house. Make a special trip to the store when you MUST have it, and savor it.


Include good sources of protein with your meals: chicken, fish, shellfish, legumes, eggs, dairy products, soy products, and lean meats.


Use low fat, fat free and lean dairy and animal products. High fat animal products tend to have a lot of saturated fat, which promotes high blood cholesterol levels.


Choose calories you can chew – that means drinking more water instead of juice, sports drinks, regular soda, alcohol, and specialty coffees.


Shut off the TV, put down the book or newspaper, and turn off the computer whenever you eat – this includes meals and snacks. You will eat less this way!


Plan ahead for meals and snacks, have foods on hand to prepare them, and pack them “to go” if necessary. If you wait until you’re really hungry, there may not be many healthy choices around to choose from.



Breakfast:


• Grab a piece of fruit in the morning, along with your roll and coffee.
• Add two handfuls of berries to your morning cereal.
• Add chopped vegetables, such as tomato, mushrooms, onion, spinach, or peppers, to your scrambled eggs.
• Add fresh fruit, such as banana or berries, to your pancake or French toast recipe. Top with sliced apples.
• Make your own fresh-fruit smoothie with some skim milk or yogurt and ice. Add some vegetables to the mix, such as cucumber, cilantro, or tomato, for a mild flavor and extra nutrients.
• If you drink juice, make sure it is 100% juice without added sugars or fillers.


Lunch:


• Top your sandwiches with lots of fresh vegetables, such as romaine lettuce or spinach, tomato, onions, sprouts, mushrooms, or fresh red pepper. These add fresh flavor and a nice crunch.
• Choose a soup loaded with vegetables, such as minestrone, chicken with vegetables, or carrot ginger.
• Bring along a handful of baby carrots, celery spears, or a piece of fruit to munch on with your lunch.
• Consider adding fruit to your salads, such as apples, pears, or oranges, for a sweet and tangy kick.


Dinner:


• Add some chopped vegetables, such as carrots, mushrooms, or peppers, to your mashed potatoes. You will not even notice them.
• Buy a bag of spinach and throw a handful on top of any of your dinners as a colorful garnish.  The heat of the food will wilt the spinach, so it blends into your food and becomes a healthy addition with little extra effort.
• Roast vegetables while you cook. Slice some vegetables, such as eggplant, peppers, onions, and sweet potatoes, rub them with a little olive oil and spices, and place them on a baking sheet. Bake at 400º F for 30-40 minutes, depending on thickness, while you cook the rest of your meal.
• The 7-minute potato: Poke a bunch of holes in a sweet potato with a fork. Place it in the microwave on high for 6-7 minutes, turning the potato once halfway through cooking. Cut it open, and top with some cinnamon and low-fat yogurt. Use caution when opening—these potatoes sometimes are really hot!
• If you are in the mood for pizza, buy one slice loaded with vegetables, instead of two plain slices. Add a side salad.
• If you are in the mood for Chinese, choose an option that has “mixed vegetables” or “broccoli” in the name.
• If you are in the mood for Mexican, make sure to add beans, peppers, onions, and any other extra vegetables that you have, such as tomato, cilantro, or fresh salsa.


By integrating fruits and vegetables into meals, you will find that you become satisfied with less amounts of food and stay fuller longer. This is because of the fiber, water, and high-nutrient content of the fruits and vegetables. To adapt a quote from the anthropologist Margaret Mead, “Never doubt that a small group of thoughtful, committed dietary changes can positively change your health. Indeed, it is the only thing that ever has.” Make one of those dietary changes by adding fruit to your morning cereal. Start today.