Craving Fulfillment

Nourishment for Body and Soul

Pre-meal Snacks April 4, 2011

Filed under: Nourishment for Your Body,Nutrition Nibbles,Uncategorized — Jane Weber, RD @ 10:34 pm
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Today’s Nutrition Nibble


“Mom, but I’m hungry!”


Supper is in half an hour and I know they won’t eat any of it, if I give in. I’m not saying this is always smooth but what works for us, is a stick-to-it rule before meals:

 

If you are hungry within an hour of a meal, choose a fruit or vegetable.


Here’s what they reach for (keep in mind choking hazards if you have wee ones):

 

  • Frozen peas or corn
  • The vegetable we are having for supper except raw (and then they don’t have to eat it at meal time)
  • Frozen berries
  • A small box of r aisins
  • Handful of grapes or an apple

 

This gives the boys a bit of control, can get in an extra serving of vegetables or fruit and takes the edge off, so I can get back to getting supper on the table.

 

Hugs and blessings,

Jane

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Wimpy Broccoli March 15, 2011

Filed under: Nourishment for Your Body,Nutrition Nibbles — Jane Weber, RD @ 10:37 pm

 

 

Today’s Nutrition Nibble


The dark green colour of broccoli hints at the power pack of vitamins in every crunch.  But, it is not so appealing if it has been in the crisper a few more days than prime.  Wimpy broccoli.


Here’s the solution:

 

Once home from the grocery store, cut the stalk from the head.  The trunk from the branches, so-to-speak.  Toss both back into the plastic bag with a sprinkling of water and tie it shut. This prevents the stalk from striping water from the florets and making them less than crisp.  It will keep a couple of weeks.

 

Hugs and blessings,

Jane

 

Off-balance Meals Part 2 March 3, 2011

Filed under: Nourishment for Your Body — Jane Weber, RD @ 10:44 pm
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You can read Part 1 here.


My soap box was getting creaky after I posted on the importance of breakfast. But, missing the most important meal, sets us up to nibble our day away, making up for missed calories but not missed nutrition.  Metabolism suffers.

 

After a little or zero breakfast, the willpower that takes us through a light lunch dwindles by mid-afternoon.  We end up justifying a quick trip through the drive-thru or have a belly aching supper.

 

These meals are off-balance.  The under eating leads to overeating.


Science backs this too.  In this scenario our blood sugar gradually falls throughout the day.  The low blood sugar pushes us to eat and unless we have the will power of an ox, we eat or nibble or munch our way to supper and to bed.  Our blood sugar peaks in response to our large intake.

And there is more, our metabolism slows in response to being underfed most of the day.  It rebounds when we eat the large supper but by then, we’ve sacrificed a good chunk of energy-burning potential.

 

A nourishing breakfast and a balanced lunch will encourage a third meal that is in line with our body’s needs.   Ideally, the quantity of food is similar in all three meals.  For me, when my body is fed through out the day, I have fewer cravings, am less apt to over eat and I feel better the day through.

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Regular, similar quantity meals, leads to moderate hunger that we can control and a better ability to satisfy it without over eating.

 

Our blood sugar will fall and rise throughout the day in moderate amounts.  This allows our metabolism to work at a better capacity for the day.  We overeat less and eat closer to what our body needs.

 

In other words, we control the food rather than the food controlling us.


We don’t need more will power; we just need to eat smarter.  Working with how God designed our body instead of fighting against it.

 

Responding rather than reacting.

Planning to eat vs. willing to not. 

Positive eating.

 

Meals are the basis to healthy eating but snacks are the accomplices.

Healthy snacking…that’s next.

 

Hugs and blessings,

Jane

 

Lopsided Meals February 19, 2011

Filed under: Nourishment for Your Body — Jane Weber, RD @ 9:00 am
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Lopsided Meals can mean a couple of things.

  1. The North American way of eating that makes the meat the heavy weight on our plate.
  2. Eating three meals a day but the balance is off:  little or no breakfast, light lunch, heavy supper (and sometimes grazing before and after)

 

Let’s tackle these healthy eating kyboshers one at a time.

 

1.  Meat as the Heavy Weight

What do you answer when someone asks “What’s for dinner?”

Green beans?

Not exactly what I would say.

Most times we answer with the meat:

“Chicken” or “Hot dogs”

It’s was the eldest’ turn to make supper last night and when asked earlier in the week what he wants to make, his answer: “steak”.  He answering “broccoli” would only happen in a Dietitian daydream.

Making the switch to vegetables being the main stay is going against the grain – not easy.  We may do it sometimes without thinking, though.  Stir fries, grilled chicken salads, homemade soup all feature vegetables.

 

 

Here is a tactic that has worked for some – try to reverse the weight on your plate:  envision your plate divided into 3 sections:

¼  for protein (meat, poultry, fish, beans, nuts, eggs)

¼  for grain products or potato (actually another vegetable – bonus!)

½  for vegetables.

Like I said, not the norm– we picture the eldest’s steak in this last section.

But this switch means maximizing nutrition and lowering your risk of developing disease.  And it is a cheaper way to eat.

 

 

Another strategy:

Choose 2 vegetables beside the rice and chicken or make salad a habit with meals.

 

One more tip:

Sometimes if we have been lean on the vegetables, I make a big fruit salad for dessert.  Not veggies, but we eat similar nutrients.  A nice change in the lunch box too.

 

Momma was right; we need to eat our vegetables.

 

Up next in Nourishment for Your Body – Lopsided Meals Part 2: Off-balance Meals

Hugs and blessings,

Jane

 

Today’s Nutrition Nibble February 8, 2011

Filed under: Nourishment for Your Body,Nutrition Nibbles — Jane Weber, RD @ 5:20 pm
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Sorry for the absence – our satellite internet has been down and out for 4 days.

 

 

 

Increase whole grains, nutrients, and fibre by switching to brown rice instead of white.

We prefer converted brown rice over regular brown rice.  It is tastier and takes about the same amount of time to cook as white.

 

Hugs and blessings,

Jane


 

Planning to Eat Three Times Over February 3, 2011

Filed under: Nourishment for Your Body,Uncategorized — Jane Weber, RD @ 1:56 pm
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Eating 3 meals on time, every day sounds way too boring and too much like I am your mother speaking, to be important.  But, yeah, it’s important.  We’ve talked breakfast, looked at variety in meals, what healthy eating is not, now let’s look at the whole day.

When meals are all over the place or lopsided, your body gives up on giving you clues to eat or not to eat.  The listening to hunger, satiety and fullness clues to feed yourself and to know how much to eat, is lost and you start eating for other reasons…

I feel like something crunchy or maybe salty…

Something sweet; that’s it.

Mmmmm…that looks gooood.

Or, you don’t even know why you just ate that box of crackers.  Before we can address eating that has nothing to do with physical hunger, we need to establish regular eating times.  Times that your body can get used to and predict.  ‘Cause here’s the thing –

if your body doesn’t ‘know’ when you will eat next – maybe in a couple of hours or maybe in 7 hours, it will scrape every last calorie it can and save it for later.

That’s an obvious simplification of biochemistry and my former professor would be mortified, but it makes sense, right?  Our body hoards and stores if there isn’t a constant supply.  Your best defense against hoarding and storing is to eat.

Eat.  Regularly.  On time.  Every day.

Sounds like a restaurant slogan!

Isn’t it ironic that I say eat more to eat well?  We are talking basics here, not specifics.  And if we don’t have the basics first, the specifics won’t make a spit of difference.  That’s why jumping on the latest headline, like pomegranates for instance, won’t singularly solve our nutrition problems.  I mean nutrition opportunities.  That sounds more positive.

The general guideline is to eat meals 3 – 4 hours apart.

Literally plan your day to include 3 meals regularly spaced, if you don’t already.  If you get physically hungry before the next meal, eat a snack to get you there; not to be full and spoil your appetite.  If you eat too much for a snack, you throw off your regular meals and the vicious cycle begins…

It likely will take a few tries to get ‘regular’ but stick with it.  If you have eaten irregularly for years, your body will need some time to catch on that this is here to stay.  Then you are on your way to trusting your body and your body trusting you to tell you how much to eat and when.

An upcoming topic is more about snacking (I can’t live without ‘em), but we will also chat about a trend of lopsided meals.

Hugs and blessings,

Jane

 

Chili when You’re Chilly February 2, 2011

Filed under: Nourishment for Your Body,Nutrition Nibbles — Jane Weber, RD @ 9:39 pm
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[Thanks, Mom, for pointing out my spelling mistake.  The ironic thing is, I had ‘UR’ but backed out, thinking it too improper!]

This week’s Nutrition Nibble

Here is a hearty and yummy chilli we had for supper last night.  Skip a step in the recipe by using up left over turkey or chicken.  It’s a nice winter warm-up for a stormy day.

Super Quick Bean and Chicken Chili


The surprise ingredient is milk.  If you also sprinkle the cheese on top, you’ve got a good source of calcium.  The mineral that most women, in my experience, don’t quite get enough of in their day.

Enjoy.

Hugs and blessings,

Jane