Craving Fulfillment

Nourishment for Body and Soul

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

 

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

 

New Year, New You, New Diet? January 5, 2011

Filed under: Nourishment for Your Body — Jane Weber, RD @ 11:08 pm
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You can’t avoid it.  Glancing to the side bar of your Facebook page or paying any attention to TV or radio commercials quickly forces a lot of ‘should’ thoughts.  I should exercise more, I should be eating better, I should lose weight.

 

95% of all diets fail


Fail, meaning, that all the lost weight, and then some, is regained within a year of stopping the diet plan.  Not a good investment of time, money or energy.

As my broken record indicates, it is easier on your mind to make the goal, eating for health.  It leaves some energy left over for better things.

Sometimes it is easier to know what to do when you first look at what not to do.  Follow the links to stuff we have already chatted about.

 

Healthy Eating is not…

 

 

 

 

 

1.  Eating for weight instead of eating for health

2.  Skipping meals to save up for later

3.  Counting calories or fat grams

4.  Ignoring hunger (this will need a few posts to cover; stay tuned…)

5.  Limiting a food group like meat or an energy source like fat or carbs.

6.  Only eating certain foods or ‘safe’ foods.

7.  Having rigid rules that dictate what, when &/or how much you can eat.

 

 

 

 

 

 

We have already looked at a couple of the base essentials to healthy eating:

 

 

 

 

 

 

Healthy Eating is…


1.  Eating a variety of foods

2.  Eating breakfast everyday

3.  Eating lunch and supper everyday

4.  Eating snacks when physically hungry (most of the time)

5.  Not drinking sugar

 

To be most effective awareness of how you already eat is essential.  Then you know where to start.  You can find some help with that, here.

 

 

 

 

 

 

 

Starting with the basics is not glamorous like the side bar ads but have proven lasting results.

Well worth the wait, well worth the energy, well worth the peace of mind.

 

There’s a lot more to chat about.  We will continue our journey to healthy eating in upcoming Nourishment for Your Body posts.

Hugs and blessings,

Jane

 

Nutrition Nibbles December 16, 2010

Filed under: Nutrition Nibbles — Jane Weber, RD @ 2:19 pm
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I love it when I get a great tip from a friend; something that works for her and will now work for me.  Like a couple of weeks ago, I found out that  peanut butter is allowed in high school.   That made my day!  You would think that a Dietitian would know that but I didn’t.  Pb and J is in my sons’ educational  future and easy lunch prep in mine.

Some things you learn best when you live it in reality rather than learn it in theory.

Nutrition Nibbles are how to live it in reality.  Little tips that I do all the time, mostly without thinking.  Think of them as good girlfriend gossip that inject nutrition into your day.  These will appear on days when life gets in the way of  sharing a longer post with you (Christmas might have something to do with me coming up with this idea now).

Today’s Nutrition Nibble:

Nutrient-pack your baking.  Replace half your white flour with whole wheat.  They likely won’t even notice.

 

Eating Positively November 23, 2010

Filed under: Nourishment for Your Body — Jane Weber, RD @ 9:53 pm
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If you followed along the last Nourishment for Your Body post, From Oranges to Awareness, you are probably wondering when I will get to talking again about the food journal.  Every time I sat down to write the seemingly simple next step, a different slant kept coming to mind.   What has to happen before I explain how to evaluate what you eat, is a discussion of the approach to eating that I promote.

I do not promote dieting or a strict meal plan.  I do encourage eating that is in response to your body’s cues and needs, most of the time.  It is a way of ensuring adequate nutrition rather than counting something negative like calories or fat.  I.e. looking for what is positive in your diet rather than what is negative.  We will eventually talk about what particular foods can do for you and what is too much of a yummy thing but let’s first build on what you are doing well.

Quick, when you look at a red pepper why should you eat it?

Your answer can tell you a lot about your orientation towards food. What’s the first thing that pops into your head?

Was your answer along the lines of, its fat-free or its low in carbs?   It will fill me up so I don’t eat other higher calorie foods?

Or were they, it is good for me, it has lots of vitamins, I want to eat more colourful vegetables?  [I know.  Idealistic.  But you get what I mean.]

What’s the difference?  Both are healthy approaches aren’t they?  There is a big difference.

The former is all about your weight.  The latter is all about your health.  The big difference lies in how much mental energy you use and that eating for health is positive.  Thinking about weight when ever you eat is hard on the mind and nibbles peace from your soul.  When I switched from seeking to limit ‘bad’ foods to looking at what food could do for me, it was liberating.  The strong hold food had over me started to loosen.

Pull out your food journal and look it over.  Were you concerned what was in the food because it might make you gain weight?  Were there any bright moments that you purposely chose some foods because you knew what they would do for you rather than what they wouldn’t?

I know this is a big switch for many.  If you are a woman, you can relate to what I am talking about.  It is next to impossible to avoid society’s pressures in this area.  Some of this can be so ingrained we can convince ourselves we are eating for health when it’s actually a mask for a weight control.

Your task this week is to reflect on how you approach eating.  For weight or for health?  .  And sometimes the answer is simply “I like it!” and nothing more.  Seek out those times when there is an ulterior motive and ask yourself what makes me choose this food over another?  If your answer is to control my weight start to tweak your thinking to look for the goodness in food and what it can do for you.   It will likely seem silly at first but stick with it.  This isn’t a forever thing, but a step on the way.  Remember the over all goal is to make food a non-issue while at the same time eating healthily.

 

Nourishment for Your Body October 18, 2010

Filed under: Nourishment for Your Body — Jane Weber, RD @ 11:04 pm
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Nourishment for Your Body is where you will find Craving Fulfillment’s nutrition posts.  We will be looking at some Basics of healthy eating to lay the foundation and build from there.  Some of it you may know but it is a good way for us to reflect on how we are doing or to give yourself a gentle pat on the back.  Think of these posts as a check up – see what you have done well and what you could try again.

I’ll also mix in Nutrition Nuggets. These posts will discuss current research topics or maybe chat about what the nutrition headlines are at the moment.  We will decide if the nutrition buzz is real life practical or best left in the magazine or laboratory.

To add more flavour, some of the posts will be Healthy Eating Made Practical.  These will be simple, do-today tips that have worked for me and my family.

Through Nourishment for Your Body, my hope for you is to eventually make food a non-issue.  No more energy spent on thinking about how you should be controlling your food.  Instead, you can have the physical and mental energy mobilized to fulfill God’s purpose for you.  And oh, the freedom and fulfillment that brings.  I’m craving it.  Are you?  Offering glory to God is addictive.  Let’s get going!

 

Oh taste and see that the Lord is good;

Psalm 34:8