Getting your child to sit down and eat a meal can be challenging, especially for 2-5 year olds. Partially because of developmental reasons, children have a hard time sitting for 5-15 minutes. They are also busy and tend to get easily distracted.
Mealtimes tend to differ between children and adults. Children have small stomachs so they tend to munch on food throughout the day to meet their needs. This is one reason children may refuse to eat dinner at the family's set dinner time. Allow your child to eat their snacks at the times they feel hungry and encourage them to eat a little when the family sits down for their evening meal.
The focus should be on eating a well-balanced, nutritious diet rather than on eating a certain amount or an exact food. Young children are often picky eaters because they are unfamiliar with many foods. Offering a food several times will help encourage the child to try a new food. Encouraging a child to try just a bite of a new food can help warm a child up to trying other foods.
Children are easily distracted. They also need consistency. Eat family dinners at the kitchen table around the same time each evening. No televisions playing in the background or cell phones on the table. Encourage your child to eat dinner with you. If he or she refuses the food served, encourage them to eat a healthful food they enjoy at the table with you. This helps to familiarize your child with dinnertime. Eventually, he or she should start eating the foods you and your family eat. Again, the focus is on eating nutritious food rather than a certain quantity, like having a child clean their plate. They won't let themselves starve and forcing a child to eat more than they want can lead to more arguments than it may be worth. Dinnertime can be an enjoyable time for the entire family. It just take some patience and some practice.
Friday, November 30, 2012
Weighing-in
We are two months into the challenge! Since we have completed a third of the challenge, we require a weigh-in to be completed next week Dec 3-7 to be eligible for the big final prize (a free 6-month membership for massages). You can stop by anytime you are available. Cynergy Health is open Monday-Thursday 8am-5pm, Friday 8am-4pm. If you are not available to weigh-in during these hours, just email or call us and we will set up a time before or after hours for your weigh-in.
Regular weigh-ins help us to track your progress. If you are struggling staying on track with your goals, whether towards health or weight loss, do not hesitate to ask us for help. Accountability is such an important factor in reaching your goals and keeping that motivation to reach them high.
We look forward to seeing you this next week!
Wednesday, November 28, 2012
Pizza Can Be Healthy
Pizza is a food that is much loved. If you are wanting to keep within a healthy calorie range whether you are eating out at a pizza establishment or making a pizza at home, there are a few important tips to follow.
The difference between thick crust pizza and thin crust can be huge. On average a thin slice of pizza can save you 50 calories per serving over the thick crust. If you usually have a few slices, this can add up quickly.
Meat, similar to a thicker crust, can add significant amounts of fat and calories. Rather than choosing toppings like pepperoni, sausage, and beef, choose leaner meats like chicken, ham, shrimp, or Canadian bacon. These leaner meats also serve as a great source of protein that will help keep you satisfied longer.
Vegetable toppings are an easy way to add nutrients to your pizza without adding several calories. Onions, black olives, red peppers, tomatoes, and broccoli are excellent choices. Vegetables also provide fiber, which along with protein can leave you tied over until your next meal.
Piling on the healthful toppings and limiting cheese is another trick to cut a lot of fat and calories from your pizza.
Finally, salads are a great side dish to be eaten with pizza. Salads are relatively low in calories and can help balance your meal to keep your calorie intake in check.
Next time you are planning a trip to a pizza establishment, check out their website first. Often, nutritional value and content of foods are listed on their sites. This, along with the tips mentioned above, will help keep your trip successfully healthy and not leave you feeling guilty.
The difference between thick crust pizza and thin crust can be huge. On average a thin slice of pizza can save you 50 calories per serving over the thick crust. If you usually have a few slices, this can add up quickly.
Meat, similar to a thicker crust, can add significant amounts of fat and calories. Rather than choosing toppings like pepperoni, sausage, and beef, choose leaner meats like chicken, ham, shrimp, or Canadian bacon. These leaner meats also serve as a great source of protein that will help keep you satisfied longer.
Vegetable toppings are an easy way to add nutrients to your pizza without adding several calories. Onions, black olives, red peppers, tomatoes, and broccoli are excellent choices. Vegetables also provide fiber, which along with protein can leave you tied over until your next meal.
Piling on the healthful toppings and limiting cheese is another trick to cut a lot of fat and calories from your pizza.
Finally, salads are a great side dish to be eaten with pizza. Salads are relatively low in calories and can help balance your meal to keep your calorie intake in check.
Next time you are planning a trip to a pizza establishment, check out their website first. Often, nutritional value and content of foods are listed on their sites. This, along with the tips mentioned above, will help keep your trip successfully healthy and not leave you feeling guilty.
Monday, November 26, 2012
Tips for Choosing a Supplement
Taking a supplement becomes important when your diet is lacking in certain nutrients. While it is preferable to get your daily needs of vitamins and minerals through food sources, it may not always be feasible. This is where supplements help to fill the gap.
When deciding which supplements to take, it is important to check the labels carefully. Look for a stamp on the supplement package from one of the groups that test supplements for safety and quality, like the USP or NSF. You want to choose a supplement that has about 100% of the Daily Value for nutrients. More than 100% is not necessary. Finally, picking a multivitamin and mineral supplement that is specific to your age and gender is beneficial because needs can vary so widely.
The next time you are at the store check out the supplement aisle. Do your research and pay attention to labels. A healthful diet and the right balance of nutrients can have a big impact on not only health conditions but also on mood and energy levels.
Wednesday, November 21, 2012
Turkey Chili Recipe
Chili is the perfect dish during the winter months. While chili recipes can be high in fat and calories, they do not need to be. A few simple substitutions can be the difference between a healthful meal and one that is less than so.
Prep: 20 min. Cook: 6.5 hours
Yield: 13 Servings
Yield: 13 Servings
Ingredients
1 pound lean ground turkey
3/4 cup each chopped onion, celery and green pepper
1 can (28 ounces) diced tomatoes, undrained
1 jar (26 ounces) meatless spaghetti sauce
1-1/2 cups water
1/2 cup frozen corn
2 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
Directions
1. In a large nonstick skillet, cook the turkey, onion, celery and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain.
2. Transfer to a 5-qt. slow cooker. Add the tomatoes, spaghetti sauce, water, corn and seasonings. Cover and cook on high for 1 hour.
3. Reduce heat to low; cook for 5-6 hours. Add kidney and black beans; cook 30 minutes longer.
Nutritional Facts: Serving Size (1 cup): 190 calories, 4 g fat, 28 mg cholesterol, 739 mg sodium, 27 g carbohydrate, 7 g fiber, 13 g protein
1 pound lean ground turkey
3/4 cup each chopped onion, celery and green pepper
1 can (28 ounces) diced tomatoes, undrained
1 jar (26 ounces) meatless spaghetti sauce
1-1/2 cups water
1/2 cup frozen corn
2 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
Directions
1. In a large nonstick skillet, cook the turkey, onion, celery and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain.
2. Transfer to a 5-qt. slow cooker. Add the tomatoes, spaghetti sauce, water, corn and seasonings. Cover and cook on high for 1 hour.
3. Reduce heat to low; cook for 5-6 hours. Add kidney and black beans; cook 30 minutes longer.
Nutritional Facts: Serving Size (1 cup): 190 calories, 4 g fat, 28 mg cholesterol, 739 mg sodium, 27 g carbohydrate, 7 g fiber, 13 g protein
Recipe adapted from Taste of Home Turkey Chili Recipe
Monday, November 19, 2012
Cheddar Mashed Yukon Gold Potatoes
Ingredients:
3 lbs Yukon Gold potatoes, cut into 1.5-inch cubes1.5 cups shredded extra-sharp Cheddar cheese, divided
3/4 cup nonfat buttermilk
1 tsp salt
1/2 tsp freshly ground pepper
1/4 cup sliced fresh chives, divided
Directions:
1. Place potatoes in a large pot, adding enough water to cover.
2. Bring to a boil over high heat. Boil until very tender (20 to 25 minutes).
3. Remove from the heat. Drain and return the potatoes to the pot.
4. Mash with a potato masher. Stir in 1 1/4 cups cheese until melted. Add buttermilk, salt and pepper. Stir to combine. Gently fold in 3 tbsp chives.
5. Transfer to a serving dish and garnish with the remaining 1/4 cup cheese and 1 tbsp chives.
Nutrition Facts: 1 Serving (1 cup): 223 calories; 6 g fat; 31 g carbohydrates; 8 g protein; 2 g fiber.
Friday, November 16, 2012
Holiday Plans
As the holidays approach, I want you to have a plan. Holidays are a stressful time of year where food is often the center of our celebrations. Whether you are having one Thanksgiving meal or multiple, portion sizes are the key. Stick to the one plate rule and do not go back for seconds. Survey the dishes before putting any food on your plate. Only pick your favorite foods while also keeping certain food groups in mind, like fruits and vegetables. If you plan on having a dessert, enjoy just a taste.
We are now seven weeks into the challenge. We want to hear about your progress. We ask that you come by for a weigh-in if you have not had one recently. Those participants who regularly weigh-in at Cynergy Health are eligible for a prize!
Wednesday, November 14, 2012
The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) is a dietary pattern created by the National Heart, Lung, and Blood Institute to prevent and control hypertension (high blood pressure). The diet is rich in fruits, vegetables, low-fat dairy, and whole grain foods, while limiting high sugar foods and beverages and red meat.
The DASH diet is one that is recommended for all Americans to meet the needs of a balanced diet.
The focus of the DASH diet is on getting a variety of whole foods, such as:
The DASH diet is one that is recommended for all Americans to meet the needs of a balanced diet.
The focus of the DASH diet is on getting a variety of whole foods, such as:
- Fat-free or low-fat milk and dairy foods, like yogurt and cheese
- Fresh fruits and vegetables
- Whole grains
- Lean meat, fish, poultry
- Nuts, seeds, and legumes (dried beans and peas)
Monday, November 12, 2012
Nutrition-Related Problems During Pregnancy
There are five common nutrition-related problems during pregnancy that can be treated with certain alterations in the diet. Knowing the proper diet for each problem can save you discomfort during your pregnancy.
Morning Sickness:
Morning sickness is a common nutrition-related problem during pregnancy. It usually lasts 6 weeks during the first trimester. It often helps to eat small, frequent meals throughout the day. It is recommended to avoid strong flavored and highly seasoned foods because they can increase nausea.
Heartburn:
Heartburn is common during pregnancy because the hormones released by the placenta relax the lower esophageal sphincter, which keeps food contents in the stomach and out of the esophagus. These hormones allow acid to go into the esophagus and cause a burning sensation. Heartburn can also occur, depending on the position of the baby, if the baby is pushing up on the stomach. Heartburn is treated in many of the same ways as morning sickness. Small, frequent meals are recommended, along with avoidance of strong flavored and highly seasoned foods. Medicines are also available for treatment. If acid reflux is severe, diet changes are needed. Tomato based foods, mint, citrus fruits, chocolate, caffeine, and fatty foods should be avoided.
Constipation:
Constipation is most common during the third trimester and a result of decreased smooth muscle activity. Treatment includes increased fiber intake, which is found in fruits, vegetables, and whole grains. The average woman needs 25 grams of fiber per day. Drinking plenty of fluids each day is known to help relieve constipation, as well as physical activity. If none of the above work, medicine is another option that can be discussed with your physician.
Pica:
Pica is craving non-food items. It sometimes is a result of a nutrient deficiency but not always. In some cases, it is a cultural or religious practice. Pica can be dangerous and even fatal to baby and mother depending on items being ingested. Women with pica should be referred to their doctor and encouraged to eat a well balanced diet. A nutrient supplement may be needed if a deficiency is present.
Smoking:
Smoking is not advised during pregnancy. Smoking is known to have adverse effects on baby and maternal weight gain. Smoking is associated with low birth weights. Smoking blocks the absorption of certain nutrients, like Vitamin C, which should thus be increased in the diet. Vitamin C can be found in fruits and vegetables. The other reason for the decreased weight gain in babies of pregnant women is that smoking tends to replace eating in mothers.
Gestational Diabetes:
Gestational diabetes occurs when pregnancy hormones cause less insulin sensitivity and glucose is not readily available for energy. Gestational diabetes requires a specific diet where carbohydrates are closely monitored. Many times the moms-to-be need to eat at scheduled times. Medicine is sometimes required. A meeting with a registered dietitian is advised to teach this diet.
Morning Sickness:
Morning sickness is a common nutrition-related problem during pregnancy. It usually lasts 6 weeks during the first trimester. It often helps to eat small, frequent meals throughout the day. It is recommended to avoid strong flavored and highly seasoned foods because they can increase nausea.
Heartburn:
Heartburn is common during pregnancy because the hormones released by the placenta relax the lower esophageal sphincter, which keeps food contents in the stomach and out of the esophagus. These hormones allow acid to go into the esophagus and cause a burning sensation. Heartburn can also occur, depending on the position of the baby, if the baby is pushing up on the stomach. Heartburn is treated in many of the same ways as morning sickness. Small, frequent meals are recommended, along with avoidance of strong flavored and highly seasoned foods. Medicines are also available for treatment. If acid reflux is severe, diet changes are needed. Tomato based foods, mint, citrus fruits, chocolate, caffeine, and fatty foods should be avoided.
Constipation:
Constipation is most common during the third trimester and a result of decreased smooth muscle activity. Treatment includes increased fiber intake, which is found in fruits, vegetables, and whole grains. The average woman needs 25 grams of fiber per day. Drinking plenty of fluids each day is known to help relieve constipation, as well as physical activity. If none of the above work, medicine is another option that can be discussed with your physician.
Pica:
Pica is craving non-food items. It sometimes is a result of a nutrient deficiency but not always. In some cases, it is a cultural or religious practice. Pica can be dangerous and even fatal to baby and mother depending on items being ingested. Women with pica should be referred to their doctor and encouraged to eat a well balanced diet. A nutrient supplement may be needed if a deficiency is present.
Smoking:
Smoking is not advised during pregnancy. Smoking is known to have adverse effects on baby and maternal weight gain. Smoking is associated with low birth weights. Smoking blocks the absorption of certain nutrients, like Vitamin C, which should thus be increased in the diet. Vitamin C can be found in fruits and vegetables. The other reason for the decreased weight gain in babies of pregnant women is that smoking tends to replace eating in mothers.
Gestational Diabetes:
Gestational diabetes occurs when pregnancy hormones cause less insulin sensitivity and glucose is not readily available for energy. Gestational diabetes requires a specific diet where carbohydrates are closely monitored. Many times the moms-to-be need to eat at scheduled times. Medicine is sometimes required. A meeting with a registered dietitian is advised to teach this diet.
Friday, November 9, 2012
Adding Flavor to Food
Using condiments in moderation is one easy way to cut calories. The calories from butter, bbq sauce, ketchup, etc add up quickly. Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of butter and creamy sauces. These seasonings add lots of flavor without the fat and have very few calories. Many studies have shown that spicy seasonings turn up your metabolism by increasing digestive enzymes in your stomach and intestines. Who doesn't want to burn a little more calories?
Exercising needs to be a lifetime habit. It takes a lot of effort to lose weight and keep it off long-term. The best tool to accomplish this is not only healthy eating habits but regular physical activity. Make it a priority if it already isn't so. Exercising has numerous benefits, emotionally and physically. Grab a buddy for your workout to keep motivation up.
Wednesday, November 7, 2012
Foods to Avoid During Pregnancy
During pregnancy, there are a few foods and components of foods to limit or avoid for 9 months.
Caffeine:
The effects of caffeine on miscarriage and preterm labor are still unknown. Therefore, it is recommended that moms-to-be limit their caffeine consumption to 200 mg per day. To give you an idea of how much caffeine is in common beverages, there are 40 mg caffeine in both 8 oz of tea and 12 oz can of soda. There is 80-100 mg caffeine in 8 oz of coffee and a whopping 150-300 mg caffeine in energy drink. For this reason, energy drinks should be avoided completely during pregnancy.
Mercury:
Fish provide protein and omega-3s, both necessary nutrients in our diet; however, fish also contain mercury which can cause dangerous adverse effects on the growing baby. If high mercury fish, like shark, swordfish, and mackerel, are eaten, the mercury can build up and cause problems in the baby's brain development. Low mercury fish, such as canned tuna, shrimp, salmon, and catfish, can be eaten up to a total of 12 oz per week.
Bacteria:
Listeriosis is an illness that occurs when foods eaten have been contaminated with the bacteria listeria. Listeria is 20 times more likely to cause illness in a pregnant woman compared to a healthy, nonpregnant adult. It is most likely to affect a woman during the third trimester when her immune system is slightly suppressed. Symptoms can be chills, fevers, diarrhea, and even death of the mom or baby. The good news is that listeria is killed by cooking and pasteurization. Pregnant women should rinse all fresh fruits and vegetables well before consuming. Pregnant women should avoid unpasteurized milk and soft cheeses, processed meats, like deli meats and hot dogs, that have not been cooked thoroughly, and undercooked and raw meats. Meats should all reach an internal temperature of 160 degrees Fahrenheit.
Alcohol:
Alcohol has potent effects on an unborn child's physical and mental development and delays continue for the rest of the child's life. Alcohol causes effects on the heart, the nervous system, the reproductive system, and facial structure. Alcohol is not safe in any amounts during pregnancy and should be avoided.
Caffeine:
The effects of caffeine on miscarriage and preterm labor are still unknown. Therefore, it is recommended that moms-to-be limit their caffeine consumption to 200 mg per day. To give you an idea of how much caffeine is in common beverages, there are 40 mg caffeine in both 8 oz of tea and 12 oz can of soda. There is 80-100 mg caffeine in 8 oz of coffee and a whopping 150-300 mg caffeine in energy drink. For this reason, energy drinks should be avoided completely during pregnancy.
Mercury:
Fish provide protein and omega-3s, both necessary nutrients in our diet; however, fish also contain mercury which can cause dangerous adverse effects on the growing baby. If high mercury fish, like shark, swordfish, and mackerel, are eaten, the mercury can build up and cause problems in the baby's brain development. Low mercury fish, such as canned tuna, shrimp, salmon, and catfish, can be eaten up to a total of 12 oz per week.
Bacteria:
Listeriosis is an illness that occurs when foods eaten have been contaminated with the bacteria listeria. Listeria is 20 times more likely to cause illness in a pregnant woman compared to a healthy, nonpregnant adult. It is most likely to affect a woman during the third trimester when her immune system is slightly suppressed. Symptoms can be chills, fevers, diarrhea, and even death of the mom or baby. The good news is that listeria is killed by cooking and pasteurization. Pregnant women should rinse all fresh fruits and vegetables well before consuming. Pregnant women should avoid unpasteurized milk and soft cheeses, processed meats, like deli meats and hot dogs, that have not been cooked thoroughly, and undercooked and raw meats. Meats should all reach an internal temperature of 160 degrees Fahrenheit.
Alcohol:
Alcohol has potent effects on an unborn child's physical and mental development and delays continue for the rest of the child's life. Alcohol causes effects on the heart, the nervous system, the reproductive system, and facial structure. Alcohol is not safe in any amounts during pregnancy and should be avoided.
Monday, November 5, 2012
Avoid Holiday Weight Gain
Now that Halloween has come and gone, how many people ate more candy than they planned? It is easy to do when candy and chocolate are always within eyesight and reach. But how do you avoid the downhill spiral when Thanksgiving and Christmas are just around the corner? When food is everywhere and rich recipes are easily available, a diet can get way off track and very quickly. Hence, this time of year is our heaviest and when we need to get out the baggy shirts and sweatpants. Holidays do not need to make or break your diet though. It is all about appropriate portion sizes and using your self-restraint.
At most potluck meals, it is natural to want to try each dish. Eat only a spoonful of the different recipes to limit calories. You can always ask to take some of a dish home to try later.
Drink plenty of water during the holidays. It will help fill you up, especially if you drink a glass or two before you eat your meal. Water is always a better choice compared to caloric beverages, like nutmeg, soda, wine, etc. Those calories add up and don't keep us full.
With plenty of portion control and calorie free beverages, holidays don't have to be dreaded each year!
At most potluck meals, it is natural to want to try each dish. Eat only a spoonful of the different recipes to limit calories. You can always ask to take some of a dish home to try later.
Drink plenty of water during the holidays. It will help fill you up, especially if you drink a glass or two before you eat your meal. Water is always a better choice compared to caloric beverages, like nutmeg, soda, wine, etc. Those calories add up and don't keep us full.
With plenty of portion control and calorie free beverages, holidays don't have to be dreaded each year!
Friday, November 2, 2012
Restaurant Style Dinner
Nutrition Tip: Serve your dinner restaurant style, which is serving food on plates, rather than family style, which is serving food in bowls and on platters on the table. When your plate is empty, you’re finished eating. Seconds should be rare. Portion control saves many extra calories from creeping into your meals.
Continue to exercise and be physically active to help encourage weight loss and maintenance.
Stop by Cynergy Health anytime for a weigh-in. Weighing-in regularly helps keep motivation up. If you are struggling with staying on track in the Health Challenge and need extra help, don't hesitate to make an appointment with our dietitian, Megan!
Email us with your progress, achievements, and challenges so far. We want to hear from you.
Subscribe to:
Posts (Atom)