Family Meal Time
Most families have very busy lives and sharing one meal together can sometimes be difficult. There are after-school activities, sports, jobs, and other obligations that can often interfere with having a family meal. When my children had events that prohibited us from having dinner together, I planned that we would sit together at breakfast. The ritual of a daily family meal was the most important part of my day. We also had a rule that no TV or cell phones were allowed, as we ate together.
As a parent, I had the opportunity to hear the events of my children’s day and they could hear mine. It was a time to brag about a good grade on a test, an update about one of their friends, or a funny moment at school. The children enjoyed hearing about what their siblings and parents did that day or what was planned for that day. Whatever it was that we talked about, I always remembered hearing a lot of chatter and laughter. Our family meals were fun and provided a great opportunity to spend some quality time together!
For more information, check this out https://www.ag.ndsu.edu/eatsmart/eat-smart.-play-hard.-magazines-1/2009-eat-smart-play-hard-magazine/test-item
-Judy
Strength Training Benefits
It’s that time of year again. The holidays are over and the New Year is often a time where we can sort of hit “reset” on ourselves and commit to new goals. The days may feel colder and darker, and perhaps, your clothing may feel a little more snug.
Like many people, if you are committing to increasing your physical activity this year, congratulations! Daily physical activity can be very important in maintaining, managing, and losing weight. Often times when we exercise or increase our physical activity we focus on activities like walking, jogging, using a treadmill, or use other cardio-type machines. We focus on those activities that are only aerobic. But did you know that research tells us that people tend to lose and maintain more weight when they combine aerobic activities with strength activities?
When we engage in both activities, we burn more calories than when we focus on just one activity instead. The combined activities help us burn calories (lose fat) and build muscle. As a result we tend to feel stronger and leaner, and our clothing may feel a little more snug because of our big muscles! No, I joke with you. Unless you are doing strength activities with heavy, heavy weights, you will not “bulk up.” Instead, strength training activities will help you to tone your body.
To read more about the benefits of strength training and to watch short, easy to follow how-to videos, checkout http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031 .
-Emily
Source:
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999?pg=1
Healthy Snacking
I admit it…I am a “snacker.” But, when I get the urge for a snack, I try to make it a healthy one instead of one high in calories and fat. In the evenings, I love to sit down in my favorite chair with my dogs beside me and unwind while snacking on a small bowl of popcorn. I don’t want to eat anything heavy that will keep me awake, so my snack food of choice is popcorn.
I have just started eating air-popped popcorn. I’ve been trying out different kinds of seasonings instead of adding salt and butter. Air-popped popcorn by itself does not have much taste. I like a sweet and salty taste. I have found that adding Splenda and cayenne pepper to my air-popped popcorn is delicious. Old Bay is another seasoning that is quite good.
Check out 23 other ways to top your air popped popcorn:
http://www.sparkpeople.com/blog/blog.asp?post=23_ways_to_top_your_popcorn_for_under_150_calories
For more information on healthy snacking, check out these resources:
http://www.choosemyplate.gov/ten-tips-snack-tips-for-parents
http://www.clemson.edu/extension/hgic/food/nutrition/food_shop_prep/menu_planning/hgic4203.html
-Susan
Happy Bean Day!
Today is National Bean Day. Beans (or legumes) are packed with vitamins, minerals, are an excellent source of protein, and low in fat. Additionally, beans are high in fiber. Research has shown that beans may lower blood sugar which helps in the management of type 2 diabetes. It also can lower bad cholesterol and triglycerides. For some, eating beans can cause uncomfortable gas. Fortunately, there are some things you can do to reduce the gaseous after effects.
-Soak your beans for 12 to 24 hours. This reduces a good amount of the indigestible part of the bean.
-Know your beans. Some beans, like adzuki, mung beans, lentils, split peas, and black-eyed peas produce less gas than others. High gas producing beans include lima, pinto, whole soy beans, and navy beans.
-Add beans to your diet slowly so your body can get used to the fiber. Start off with small portions once or twice a week and slowly increase your intake.
-Chew your beans thoroughly to help break them down for digestion.
And finally, you can always take Beano or other gas busting tablets to reduce gas production.
So in honor of National Bean Day, prepare a bean dish today! You can find delicious recipes at Bean Institute website.
One of my favorites (because it’s super easy) is the Breakfast Bean Burrito. See the recipe below.
Breakfast Bean Burrito
Ingredients:
1 -10” flour tortilla, plain or whole wheat
3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
1 scrambled egg
¼ cup shredded Cheddar or Monterey Jack cheese
2 tablespoons of your favorite salsa
Directions:
1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.
Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!
-Lisa
Source: http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612
Turkey dinner, turkey leftovers: now what?
My family loves turkey leftovers as much as they love the freshly baked turkey. I look forward to preparing different dishes with the leftovers. My husband’s job is to pull the meat off the bone, put it in plastic bags, and refrigerate it.
Once this is done, we sit down and ask our family what dishes they would like us to prepare with the turkey. One of the favorites that is always asked for is a turkey and noodle casserole. I even add the leftover vegetables for more flavor, as I don’t want them to go to waste either.
Another favorite is making turkey soup. Again you can add noodles and/or vegetables, and gravy. My favorite is turkey salad, made just like you would make chicken salad. We make sandwiches using the leftover cranberries and rolls. Just be mindful of food safety, when handling, deboning, storing and reheating your leftover turkey.
For more information, check here:
- http://extension.psu.edu/food/preservation/news/2012/holiday-leftovers
- http://food.unl.edu/safety/thanksgiving-food-prep
Judy