Category Archives: Food & Recipes

Dairy Products – Myths and Facts

Urban legends or “myths” are very common on society as word passes from one person to the next and is not always based on reality of fact. This article covers three common dairy product fallacies.

Dairy-ProductsDairy contains lots of fat that will affect my weight
This is partly true because dairy does contain essential fatty acids but they are good fats. Low fat versions are obviously better for you with less fat but the same amount of nutrients like vitamins and minerals. You need essential fatty acids to regulate metabolism and to keep your hair,

skin and nails healthy
Like any other food high in calories, the real goal is to use them in moderation. If you find that difficult, simply avoid whole milk products and stick to low or non-fat versions.

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Helpful Hints in Shaping a Healthy Relationship with Food

Food is an integral component of our daily lives. It can play a role in holding the family unit together, and it helps define different cultures, religions, traditions, societies, etc. It can touch all aspects of life. As such, in order to help foster healthy eating habits, we need to think about more than the actual nutritional value of the food we are consuming; we need to think about our socialization related to food, as well as our overall relationship with food.

Close-Up-Kiwi-Fruit-SaladBased on my observations, having worked with hundreds of kids, teens, adults, and family-units related to exercise and nutrition, I’ve identified some recommendations that can help create a healthy relationship with food. In particular, our messaging to children in relation to food, can from a young age, shape their attitude and relationship with food as they grow older.

Firstly, let’s expel the “finish up all the food from your plate” phrase from our thinking and vocabulary. This recommendation has a multi-faceted rationale. Since it takes roughly 20 minutes from when you start eating to actually feel satiated. To prevent overeating we should try to think about eating slowly and focus on eating enough to feel full. This does not necessarily mean eating everything on your plate. Moreover, in the western world, portion sizes tend to be too large. So encouraging your kids to eat everything on their plate, can actually encourage overeating.

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Supremely Souped-Up Spaghetti Sauce Recipe

rsz_spaghettiWhy is this spaghetti sauce Supremely Souped-Up? Well, it combines pre-prepared sauce (for convenience), but tons of additional veggies for more nutrients and fiber! This is a yummy and healthier spin on a time-tested family favorite. Be sure to serve with whole grain pasta and a side of vegetables, either steamed or a salad, to further maximize the health benefits of this meal.

Ingredients

    •     1 standard small package Lean Ground Beef (approx. 2 cups) 95% Lean (or as lean as you can find)
    •     1  package Prego Traditional Italian Sauce (24 oz)
    •     2-3 garlic cloves minced
    •     2 large organic carrots

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    Protein Packed Cinnamon French Toast Recipe

    rsz_french_toastLooking to get your morning kicked off right with a yummy breakfast that includes protein and fiber to fill you for the morning, a workout, or even a big game? This Protein Packed Cinnamon French Toast recipe provides everything you need to be energized and help you feel full for hours!
    Ingredients

      •     2 – 3 slices whole wheat bread (multi-grain with flaxseed is optimal)
      •     2 egg whites or  ¼ cup egg white mixture

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