Monday, May 27, 2013
I read a blog today at FullPlate Diet about getting the kids involved when going to the grocery store.
It was a good idea, short and sweet. I usually go on and on. And today is no different!
In my experience you have a lot of opportunities to involve them before the trip to the grocery, and then at mealtimes. Have them make Healthy Foods Cards on index cards with sticky magnets on the back. They can use pictures from the Full Plate Diet E-Book. Or even better, have them take digital pics of healthy foods, print, cut out and paste to the index cards. The magnet on the back allows them to sort out foods and post the meal menu on the refrigerator.
Have the kids use the cards to plan menus that include high fiber, delicious foods at each meal, and post them on the refrigerator. You can record the grams of fiber on the card. kids who can add can use that to figure total fiber for their meals. If They have favorite fiber foods and you have no picture, have them take pictures of those things and print them out for your cards. They could even photograph favorite dishes like oatmeal with berries and walnuts, maybe with them eating the food.
Play Can you Beat This? Each player plans a day (with or without the cards) and tallies the amount of fiber. Whoever get the highest rating chooses the menu for Friday night. Be sure players understand the rules, (like 3 fruits and 4 veggies a day before mindless snacks.)
Use kids' offerings for the family meal plans, total them up for the week, and stick to those items on your grocery list. When the cart is full of 3 fruits and 4 veggies for each day for each person, there won't be much room in the grocery cart for anything else, especially those snacks they tease you for. Fill up in the produce aisle first and you can truthfully say, OOps, we don't have room for . . . .
Experiment with This or That. This berry or that sliced fruit? This apple, raw or baked. This apple, plain or with cinnamon, or with almond butter . . . This raw asparagus or this steamed asparagus. This celery: plain, with nut butter, or with hummus, or with salsa. Choices always make a child's life easier because they feel they have control. It's our job to be creative with the allowed choices.
If you are interested in other variations on this theme of involving kids in healthy foods, I wrote a series of 4 blogs last fall. Be warned they go on and on. But you might get a few ideas you can use with your family.
Here's to your healthy eating with your family.
Saturday, May 25, 2013
Today's "magical" spark coach lesson tried to get me to use the strategy of out of sight, out of mind. Put the trigger foods away where you can't see them constantly, every time you walk through the kitchen or open the refrigerator door, and you'll be less likely to partake.
Well, it didn't work when I was a kid. And it doesn't work now, either. And I believe that's the truth of the matter for most people, no matter whether you can't see the cookies in the cookie jar or not. You can leave them on the shelf at the store, or put the jar on the roof till you can stand it no more, and you know exactly where they are and what to do to get them.
It takes more than hiding them.
My brain is in a collective made up of all the cells in my body. And Collectively, THEY ALL KNOW right where the donuts are AND what to do to get them!!
THEY are smart enough that something as silly as putting the cookie jar on the roof will NOT fool them.
What DOES work? Trashing the offending treat has worked. Encouraging the little shredded wheat character to talk some sense into my collective cells has worked. Saying NO usually doesn't work because there's a challenge there somewhere. Offering a healthy alternative has worked.
Actually analyzing the nutritional value as if this monster were an adult has actually worked. Hm mmmm.
The body collective is glad for strategies that have actually worked.
Saturday, May 25, 2013
One of my favorite places to go to to check out new things to read is Smashwords.com. Budding writers pay someone a nominal fee to format their manuscript or figure it out themselves and are instantly published.
They sometimes make their books available for free, in many different formats for whatever kind of e-reader you might use.
So I checked out nutrition resources this morning. A quick check of titles after my search showed at least one I wanted to download on juicing recipes. I noticed the same author also published a collection of green smoothie recipes and quinoa recipes.
You'll have to decide if the topics are something that would enhance your program.
If the site asks you to register for an account, registration is free. And that will allow you to download free books, purchase books that are priced, and also to publish your own manuscript.
Friday, May 24, 2013
I am having a relationship with this ice cream.
Well, really, I'm trying to NOT have a relationship with this ice cream.
The shop is only 3 miles away. I drive past it if I go the YMCA, and on the way home, a little voice says, "Go ahead, you earned it."
Then that little shredded wheat guy steps in and says, "Sure, it's only 50 calories of cool deliciousness. But what nutrients is it providing to add to your health?"
And I can't come up with a single answer, because it appears to have only 1.5 g. of fat, natural sweetening, and a bunch of air. It doesn't set me off on a binge. And what harm can 50 calories of a bunch of air do???
Well, since I don't know the answer to that, I just don't want to find out. And I drive right past on the way home from the Y. And tonight, I'll just say, "I don't eat that," and walk up to the pool.
See ya there!!
Tuesday, May 21, 2013
I've been watching different varieties of shallots and garlic grow in my square foot garden boxes and grow bags. Much like my weight loss, I didn't know they were going to be such slow growers. But the coolest thing was the elephant garlic this week. I had 3 spathes sprout up a couple of weeks ago, and this week they opened, revealing the flowers you see in the photo. My photography doesn't do them justice. They are a pale lavender shade. After I took the picture, I added some to a vegetable juice I made for a snack.
Then they added zing to my avocado/lime/sundried tomato dressing that topped my lunch salad. When I chewed one flower by itself, it had a STRONG bite to it, nothing like what you'd expect from such a pretty little flower. Definitely a surprise.
My journey here at spark people has had those kind of surprising moments when I think, Wow! I never thought of that; or, Okay, I never expected this!
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