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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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

 

Fanciful Fridays November 19, 2010

Filed under: Uncategorized — Jane Weber, RD @ 9:28 pm
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When I wake up on Fridays I have a skip in my step.  It’s my catch up and gear up day that ends with our family movie night.  We all look forward to the warmth of curling up in blankets, the familiar smell of homemade popcorn and the fun of being together.  Okay, some of that may be me dreaming a bit because it sounds so idealistic, but the point is, whether we all have joyful smiles or grumpy pouts, we all get some sort of excitement at the thought of Friday night.

Fridays on Craving Fulfillment will attempt to have the same feel.  I can’t quite figure out how to have comforting scents, but I will try to make it something to look forward to.  Fanciful Fridays, I will call them.  Sometimes a fun activity, a favourite recipe or something new I’ve tried and want to tell you about, like today.

Lately, we have made an effort to read the Bible together after supper.  That’s new.  It has sometimes been squeezed in, other times, mulled over and still other times, forgotten completely.  Still, we persevere and have already reaped the joy of questions, of comparisons and of discovering, together.

Afterwards, we try to choose a stand-out verse to highlight.  Last time it was Matthew 14:29

Jesus said “Come.”.  And Peter left the boat and walked on water to Jesus.

To help this sink in further and remind us of what we read, I looked for a way to display the key verses.  I found just the thing in DaySpring’s Ever Grateful line of products.  The Memo Board is spacious enough to let little fingers contribute in a big way.

As I wrote down this verse I wanted to make it come alive visually with a picture.  Don’t tell me; show me, I always say.  Then I will understand.  Besides, including a picture on the Memo Board would draw the boys’ attention back to the verse.  Our youngest glowed with pride when asked to draw our first picture.  Getting the three of them involved in different ways has helped all of us to experience scripture and make it stick.  We already have willing hands for the next picture.  I guess I’ll have to wait my turn.

Hugs and blessings,

Jane

P.S. I’m still  learning (and will be endlessly) so I am adding this a little late – I need to disclose that Dayspring has provided this product free of charge to me to review on Craving Fulfillment.  Doesn’t change how much  I love it!