Get Comfortable in Your Kitchen!

Are You comfortable in your kitchen?!

I am full of ideas for you to create a better relationship with food.  But the very first step is to get you in that kitchen!!  Some of you hardly have time to prepare meals because of work, kids, and life in general (I'm in this category).  This is the #1 obstacle to changing dietary habits.

So what you need is 4 basics.  I'm sure you have them.

• Cutting board
• Knives 
• A good stainless steel skillet
• 10 minutes

Here is a great quick meal - faster than heating up something from a box.
1) Cook some noodles.  Any kind.  A box of linguine or shells or egg noodles.  Whatever you fancy.
Or even better, make a box of couscous.  (Boil water, add some olive oil, take it off the heat and toss in your couscous.  Easiest pasta EVER.)

2) Cut up 1/4 onion, a clove of garlic and toss them into some olive oil in a skillet (medium heat)
Take your favorite veggies (may I suggest pea pods, carrots, red bell pepper and pineapple?) and cut them in whatever shape you want.  Use canned pineapple. Now add them to your onions. Drizzle on honey, soy sauce and add a dash of herbs - like basil and/or coriander!  Stir for a few minutes until heated through and serve over pasta.

3) Optional protein add-in: Add a handful of almonds or walnuts to the stir fry and after putting it over the pasta, top with shredded cheddar

So, does this even compare with a microwave??  NOOO!

What are you waiting for?  Get in your kitchen and do this.  It will take 15 minutes. (Whoops I meant 10!) Definitely worth it.  And in less time than you spend waiting for the microwave, you have a fresh and lovely stir fry.  Who knew?  You're a chef!

Let me know how it goes!

~ Rose

Whey-ing in on Protein Powders

Good morning!

"What kind of protein powder do you use?"

We seem to be universally sold on the idea of protein as an intelligent supplement.  Protein powder provides us with all the materials needed for repair and rebuilding of our muscles. These powders can be added easily to water or juice or smoothies for a post-workout power-up.

Why We Need Protein; A Quick Review:
Protein repairs and rebuilds tissues.  When we exercise we are pushing our body's ability to perform.  Our bodies respond by tearing down muscle fiber and rebuilding a stronger muscle. Athletes will need more protein because they rebuilding muscle tissue constantly.  The young athlete has an even higher demand because they need protein for growth and training.

 

How much does the average Joe need? Avg Joe is a 154 pound man
First: Convert weight in pounds to kilograms by dividing by 2.2
Second: Multiply by 0.8 which is how much protein the average person needs per kg

• ex: 154pounds/ 2.2kg/pound = 70kg
• 70kg x 0.8gm/kg = 57.6gm = 58 grams of protein/day

Athletes can require upwards of 1.7gm of protein per kg.
This is double the requirement for average Joe.


So let's take a real world example.  A gymnast puts in 20+ hours per week at the gym.  She weighs 105 pounds.  Using the above formula, her daily protein requirement is 81.  We must acknowledge that this athlete will have an extremely high activity level, so protein requirements will be at least 10gm more. Her need is 91gms

Typical daily intake:
8 oz milk + CIB (carnation instant bfast)            15gm
Muffin                                                                 6
4 oz chicken wrap                                              29
Apple                                                                   0
4oz kielbasa                                                       15
4oz BBQ Chicken                                              18
Rice and veggies                                                3
Ice cream                                                            7
_________________________________________    TOTAL PROTEIN = 93gm


Consider that lunch will usually have a lower amount of protein, closer to 10gm.  There are many days were she dose not eat the pre-workout kielbasa, instead opting for  a bagel or just fruit.
So the total protein range can fluctuate by 30grams easily.

Over-All Goals for calories:
Protein 22%
Fat 18%
Carbohydrates 60%

Her protein intake is only 19%, And WOW - look at the fat consumption!  36% of her total calorie intake - when it should be closer to 18%.  Carbs are 45%.  Why is the fat content so high?  Because most proteins in their natural form contain fat.  Why?  Fat assists the body absorb and digest protein.  But at this level, we need to consider ways to reduce that fat content.  Below is a list of protein alternatives that are lower in fat than most meat and dairy options

Natural foods that are packed with protein, and also low fat:

• Lentil soup 1 cup = 7.8gm Protein + 1.5gm Fat     Ratio 5:1
• Tofu, firm 4oz = 8.4gm Protein + 2.2gm Fat     Ratio 4:1
• 2 oz cooked Salmon = 13.3gm Protein + 2.4gms Fat     Ratio 5:1
• Cottage cheese 2% = 15.5gm Protein + 2.2gm Fat      Ratio 6:1
• 4oz boiled chicken breast = 16.8gm Protein + 4.4gm Fat     Ratio 4:1
•  
• 4oz Tilapia = 29.7gm Protein + 3.0gm Fat     Ratio 10:1
• Wild Rice 1 cup = 6.5gm Protein + 0.6gm Fat     Ratio 11:1
• 
  
• Tuna 1/2 cup canned = 18.7gm Protein  + 0.6gm Fat     Ratio 31:1
• Hard boiled egg, whites only = 7.2gm Protein + 0.1gm Fat     Ratio  72:1

Protein powder is a quick source of protein without the fat (typically 20 grams  Protein per scoop) so it is easy to see why it is popular with athletes; a low fat/high protein boost to their daily regimen.

"So which protein powder to buy?  Whey or Casein or Soy???"

Casein:

• Casein releases its proteins and peptides over a longer period of time.
• Casein is a more natural form and friendlier to digestion.
• Casein is less expensive.  
• Casein is a dairy product

Whey:

• Whey allows the anabolic window (muscle building/repair) to remain open longer.
• Whey has more branched chain amino acids which is the preferred mechanism for energy delivery 
• Whey is a dairy product

Soy:

• Soy is a complete protein - one of the few meatless complete proteins
• Soy is estrogen-ic which can aide in balancing hormones for menopausal women 
• Soy is friendlier to the environment to produce; takes less land, less water and less fuel

"I'm lactose intolerant!  Neither whey or casein will work for me.  What now?"

Intolerance is just that - you can only tolerate a small amount.  Usually a small amount of lactose can be present in your diet.  If you are looking for a protein powder, find one with less than 0.1 grams of lactose per tbsp.  Whey isolate should fit this bill.  You can also turn to soy protein which has no lactose in it.

"Is too much protein a bad thing?" 

Anyone with kidney disease needs to be careful with protein supplementation.  Why? Kidneys excrete urea, which is a byproduct of protein metabolism, and excess dietary protein will stress the already impaired kidney function.

Cheaper Alternatives to protein powder:

Tuna, cottage cheese and milk powder are all much cheaper forms of protein and offer similar amino acid profiles as protein powder.


Finally I have returned to blog!!  I hope you enjoyed this post!  
And as usual...

Let me know how it goes!

~Rose

I quit coffee

Coffee L*O*V*E

Stomach P-A-I-N

I finally had to admit that my morning coffee was wreaking havoc on my digestion.  Even with a beautiful breakfast of fruit and oatmeal to soften its bite, I could no longer ignore my discomfort.  Along with stomach pain I had increasing anxiety, shakiness followed by mid-day exhaustion and puffy eyelids.  Hey, I'm over 40, but I don't have to look it!

I enjoy work - it is good for the soul.  But I was looking and feeling out of balance.  I was TIRED.  So naturally it was time to take action!  My adrenals need a better back-up and I know my kidneys will thank me too.


3 days off work will give me the start I need.
Day 1: Drinking lots of water, took aspirin and keeping busy.  My head is a pulsating melon in the evening.

Day 2: Drinking lots of water, took aspirin and stopped moving.  Movement means the rubber-band around my head gets tighter.  Just tired - wow - realizing how exhausted I must have been.  Coffee was masking my exhaustion.  Hard to stay focused on any task.  Walking around squinting.  Drank some wine at night more for the relaxing buzz than anything else.  Probably foolish because of the dehydrating effect, but at that point I was looking for relief.

Day 3: Moo-ing on chips.  I must need salt. My head is hinting at clarity.

Other observations:

Hot water with lemon zest is a very satisfying hot substitute.  This got me through a conference where there was a spread of sweets and a fantastic (though untested) coffee bar.

One of my biggest temptations to succumb to coffee's lure came at an unexpected moment.  I was waiting for my daughter at an orthodontist office one morning.  It was a long 2 hour appointment, and in the waiting room was a stand with fresh coffee.  oooohh.  That's not fair.  I had anticipated temptation at work and at my favorite local coffee shop, but not here, not now.  Innocuous.  At this point it was a mental test but I managed to not cave in thanks to good conversation with a friend! 

Co-workers were the least supportive.  When I declined a coffee run it was met with "I could never do that!"  and "Really??  Let me know if you change your mind!"  After a week though, pretty much everyone gets over it and you move on.  Explanations involving physical discomfort are the most accepted.  Only true friends will understand the other (and just as compelling) explanation of the search for balance.

About 10 days into my plan I found that I was drinking a lot of water, but not producing much.  It was a shift in my entire system to rehydrate properly.  I can feel this all over - wow. 

My puffy eyelids are improving - not that it was bad or really noticeable to begin with, but how many parents do you see without bags under and over their eyes?  This is a sign of kidney stress. We need to learn to read our bodies.  It is amazing what it will tell you if you listen.

Now I am caffeine free.  Pain-free.  I no longer have much anxiety or shakiness, and my mid-day exhaustion has diminished dramatically!  I am one happy camper now.  Herbal teas are wonderful, and orange zest with a cinnamon stick works great too!

There is always a solution.

This would not be complete without sharing that I have made other changes prior to this step that contributed to my success.  I changed jobs to improve my work/life balance.  I now work 4 days a week, I exercise regularly, the family is eating better more wholesome food and we have more time together.  These changes all generate good hormones and a restful attitude.  Giving up the coffee is now icing on the cake.  I don't ever want to rely on "Rocket Fuel" again.

Thanks for listening.  This has been quite the self-serving blog, but perhaps it will inspire you to work to find balance in your life.

Until next time,

Let me know how it goes!

~Rose

Wow! Life can be busy!

Hi everyone!

Hang in there! 


I am sorry to say that I have been away for a bit.  Our family is in the thick of competition season right now which leaves less time for blogging.

Upcoming blogs:

* Protein Powders (Hi Pam!  This is a great topic!  I want to do it justice!)

* Sea Salt

* Sugar: The Good, The Bad, The BALANCE

* GMO

* Plate of Antioxidants

* Get Comfortable in Your Kitchen

Currently my time is spent trying to get the best possible foods into my young gymnast.  Last night we made a tofu stir fry, Alfredo bow-tie pasta with chicken and spinach, and a spinach/tomato/Swiss cheese salad with olive oil.  Tonight is ravioli, salmon and sweet potato night!  I'm pushing the grapefruit, bananas and mueslix at breakfast - very powerful foods those!





So let me know if you have a topic for me to write about!
Pam is first up with protein powders!

I'll be back soon! 

And... I'll let you know how it went!

~ Rose

Fabulous Vegetable Juice!

I love my vegetable juicer!  It is one of my essential kitchen tools.  In just 10 minutes I can enjoy fabulous juice.  A favorite treat!  You can use juicing to improve your health and set a great example to your young athlete.

It is hard to compete with the ratio of nutrition :  time.  Most of our homemade meals take a good 45 minutes to make and they don't deliver the same nutrition power.

When we cook our vegetables we lose a tremendous amount of their nutrient value.   The heat causes vitamins and minerals to degrade and some nutrients also leach out into the water. In addition the enzymes in the vegetables are destroyed.  I believe that you should prepare veggies with every meal, but you can harness their nutrition more efficiently by juicing them up!

Benefits:

• Maximum nutrient extraction from the vegetable
• Preservation of enzymes
• Nutrients are ready for immediate absorption
• Ability to tailor the nutrition content to your needs

What are enzymes and why are they important?

Enzymes are the secret ingredient of fresh fruits and vegetables.  According to Dr Anthony Cichoke (author of "Enzymes, Enzyme Therapy") our body's ability to function, repair tissues and to ward off disease is directly related to our enzyme levels.  We have more than 3000 different types in our body - wow!  Enzymes digest your food, reduce inflammation, they are involved in energy production and are required for a multitude of cellular functions.  So we need a constant supply of enzymes!  We cannot live without our enzymes!  Give yourself an enzyme boost with fresh vegetable juice.

NUTRIENT TIMING
Remember when you exercise your circulation expands flushing out the very smallest of cells.  So the best way to deliver nutrients and enzymes is within an hour of exercising.  Drink some water and follow it with vegetable juice.  NUTRIENT TIMING!  Those nutrients will be rapidly delivered to the very cells, muscles and organs that have been working so hard.

To me it does not make sense to put so much energy into strengthening exercises without delivering to cells the very nutrients that will help them rebuild.  Vegetables are among the most nutrient dense foods you can eat.  It is easy to turn them into Liquid Vitamins!  Juicing is a way to optimize your workout efforts and is a key to excellent health.

Until next time,

Let me know how it goes!

~Rose

Nutrient Density and Young Athletes

"How are our kids able to perform in their sport when food habits are unpredictable?"

Most kids seem to have that rubber-band quality where they can snap back into life without ill effects of the pound of chocolates and liter of pop from the night before.  Because of their resiliency it is easy to think their youth allows them to consume more junk without ill effects.  However...

...the reality is that Young Athletes DO suffer with impaired performance  after poor food intake.  Instead of realizing it was the pop-tarts, our young athletes imagine  that they are not capable of performing that skill.  Coaches get frustrated and parents chalk it up to an "off day"  rather than connecting the nutritional dots.  It is our job as parents to get the right foods in front of them. 


Nutrient Density is the key:

• Nutrient dense foods are natural and therefore supply co-factors for absorption
• ND foods are recognized by the body and assimilated readily
• More nutrition per bite
• Ensures a natural source of minerals
• A higher rate of nutrient absorption vs. absorption from a synthetic vitamin

Tricks to the trade:

1)  It is only necessary to ask your athlete to take 2 bites....What???
     - If they like it, they will eat more than 2 bites.  They are naturally obligated to balk the first 10 times they must do this.  Just smile and tell them they can get back to what they're doing after 2 bites.  My kids eventually learned to ask "How many bites?"  And then they ate that food first to get it over with!!  LOL!

2)  Present nutrient dense foods DAILY
     - Practice what you preach:   Eat a good serving of these ND foods
     - It is easy to ignore food you only see once a month (like Brussels sprouts) but not if you establish the food as a staple

3)  It's all about the attitude toward food
     = Set an example: Enjoy the food you are asking them to eat!
     ** Admit it when it tastes awful - you will all enjoy the laugh! **

Your kid is sitting there knowing
#1: You care          #2: Nutrition is a priority            #3: Those bites were actually pretty good

You are sitting there knowing
#1: This is a great way to show your love      #2:  You are being an awesome steward to their health     #3: Those bites were actually pretty good!

5 Super-ND foods to offer:

1) Avocado
Simple, quick, delicious healthy fats    
http://www.youtube.com/watch?v=PAAMx_R523o

2) Fresh carrot juice 
(juice it at home - you won't regret it!  See my fresh juice blog for recipe!)

3) Broccoli
Steam the crowns until bright green and then add butter and sea salt - this is SOOO delicious!

4) Salmon
(I like to bake it in a glass pan with Greek Vinaigrette dressing poured over it, 350 degrees  for 15 minutes or until the center flakes with a fork)

5) Fresh berries
If  you can't handle this one, then I'm not sure I can help you!!  :D

Some day your athlete will be asking for smoothies and salmon without realizing it!  Believe me, I have a young athlete who loves Brussels sprouts,  sweet potatoes, tilapia and pomegranates!  Mangoes and banana smoothies are other favorites.  (Yes, I've been working on her since she was a baby!  Sometime the payoff can be years in the making!!)

Until next time,

Let me know how it goes!

~Rose

Plate of Antioxidants - Do you have one?

All Hail Antioxidants!

Antioxidants are Guardians for your cells.  They protect cells from free radical damage and assist in exporting toxins.  Many antioxidants are critical for immune function like Vitamin A and C, while others are required for hormone production like Selenium (required for thyroid hormone).  The National Parkinson's Association recommends supplementation with Vitamin E because of its proven role in protecting brain cells.  It is INCREDIBLE what goes on in the body - and the best part is that all we need to do is enjoy that apple, or handful of almonds.  Most antioxidants are found in the amazing array of fruits and vegetables at your local grocer.

We hear from many sources about the benefits of these wonderful nutrients, but how many of us really try to incorporate them into our diet?  One of the best ways to make a change is to create a way to be constantly reminded of your goal. 

So, it is my opinion that every home should have a 

Plate of Antioxidants!  

A central location in your kitchen is ideal.  Mine sits on the kitchen table and looks like this:

Not only does this tempt you, it creates an attitude of joy and beauty for food.  Every thing on that plate is packed with nutrition and you will find yourself complementing your meals with it because it is right in front of you.  It will inspire you to power up your dishes, or give a fast snack to your kiddo after school.

Are you looking for a quick snack?  How about grabbing one of those oranges and slicing it into wedges?  Then take the kiwi, cut it in half and scoop out the sweetness?  Add a handful of almonds and you (or your kiddo) will be quite pleased.  Add a bit of cheese and they will be in heaven!  Fresh pineapple is a snap - just cut it up (see my first blog http://nutritionbyrose.blogspot.com/2011/11/nutrition-is-more-than-numbers-game.html ) while you're asking about how school went.  Your kid will associate natural healthy food with warm positive conversations.

Who can resist good food and music? Get some upbeat music playing and just have fun!  

Dance in your kitchen! 

And Let Me Know How It Goes!

~ Rose