Tips and Recipes

Hungry or Full?

The Thanksgiving meal is one of the most anticipated meals of the year. The smell of turkey roasting in the oven, sweet potato or pumpkin pie, green bean casserole and all your favorites fill the air.

Many of us prefer to save our appetites for the “main meal.” However, waiting too long to eat may lead to overeating. If you eat when you’re starving, you may not realize when you’re full.
Listen to your body especially while you eat…does the food still taste good? Do you want more? Are you still hungry? If not, then stop eating.
Our friends at Eat Smart, Move More NC suggest using the scale below to know your hunger and fullness cues.
At 0, you are starving. You’ve gone too long without eating (6-8 hours) and are possibly irritable and grumpy. You might be feeling nauseous or dizzy, or you may have a headache.
At 1, you are ravenous. All you can think about is how hungry you are. You can only think about what you want to eat. When you do eat it is likely that you will overeat.
At 2, you are too hungry. You are probably irritable. You may have a headache. Your stomach might be aching by now. It has probably been 4 or more hours since you last ate.
At 3, you are having hunger pangs. It’s time to eat. Your body is giving you the natural signals that it needs food. This is a good number to start eating–wait any longer and you will be too hungry. It has probably been about 2-3 hours since you last ate.
At 4, your hunger is just starting to awaken. There is a sense of emptiness in your stomach. This can also be good time to eat. You may have eaten about 2 hours ago.
At 5, you are neutral. You aren’t hungry or full-this sensation exists between mealtimes. If you feel this and want to eat, it is not due to hunger-you may want to eat out of boredom or stress.
At 6, you are just satisfied. You aren’t hungry anymore, but probably will be in about 2 hours. There is definitely more room for food, and you still feel light and energized. This is a good place to finish a meal or snack.
At 7, you are ‘just right’. You have had your fill of the food you wanted. You are no longer hungry and you probably won’t need to eat again for approximately 3 hours. This is also a good place to finish a meal or snack.
At 8, you had a few bites too many. You ate a few more bites because it was there or tasted good. You might feel a bit bloated like you need to undo the top button of your pants. You may not be hungry for another 4-5 hours.
At 9, you are stuffed. You have gone overboard. Your meal has gone past the point of pleasure and you now feel uncomfortable. You may feel a bit numb or sleepy. You will not be hungry for approximately 6 hours.
At 10, you feel sick. You feel uncomfortable to the point of pain. You may need to lie down until you feel better. You can expect to be hungry again in another 7-8 hours.

If you use these tips, you can maintain your calorie budget even during the holidays.
Source: http://www.myeatsmartmovemore.com/HungryFull.html
-Stephanie

Reduce Holiday Stress

Do you feel stressed thinking about the holidays? Sometimes it’s hard not to feel stressed especially when there’s the house to decorate, gifts to buy and wrap, meals to plan and prepare, and on and on and on! Is it possible to reduce holiday stress? The answer is yes!
This year, to eliminate the stress and truly enjoy the holidays, follow the tips below. (Make it a family affair and you just might find the true meaning of the season!) The key is planning ahead.

1. Begin by creating a simple budget. Using cash only is the best way to stay within your means. Start setting aside cash well in advance. Stash a little at a time until a self-determined date. Vow to work with whatever amount is collected. When it comes time to buy food and gifts, divide what you’ve saved appropriately. Remember, food doesn’t have to be expensive to be healthy and flavorful; and gifts don’t have to be big-ticket items to be treasured. Stop the temptation to supplement your spending with credit cards by remembering the bills that will come in January. And, don’t dip into your emergency fund! You’ll pay to replace that later as well. When you use cash, your spending is over with the holidays. That’s the greatest stress relief of all!

2. To help ration your cash, make a list of all the people to whom you want to give a gift. Then, divide the list into three groups – Paid, Made and None. Knowing how much cash you’ve collected will tell you how extensive your Paid list can be and how much you can spend on each gift. Taking a good look at the time you have available will help you determine how long your Made list can be. To get inexpensive, homemade gift ideas, check the Internet. It’s loaded with creative suggestions! Lastly, those people on your None list might simply get a card into which a heartfelt note is written. What could be a more personal gift and, at the same time, better convey the true meaning of the season?

3. Start thinking about food preparation well in advance of the holidays. Ask your family to help you plan the holiday meals and decide on the baked goods they want to enjoy. If you know in advance, many of the items needed to create their favorite foods can be purchased on sale and stored safely until used. Knowing in advance also gives you an opportunity to prepare dishes and goodies that can be frozen and pulled out as needed during the season. Planning your menus ahead of the holiday crunch will not only stretch your cash budget, but your time as well. It will free you to truly enjoy the season.

When you plan ahead and work from a budget, you have the time to focus on holiday fun and truly enjoy the season. The decisions are made. All you have to do is execute them… and that’s as as easy as downing a piece of Red Velvet cake! Happy holidays!
-Virginia

Oats all around

Oatmeal isn’t just for breakfast. Around my house, we eat oatmeal as a healthy snack too. For extra calcium, I replace the water with low-fat milk and add fruits, fresh, frozen, or canned to increase the vitamin and antioxidant content. For a change in flavor, I add cinnamon, raisins, or artificially sweetened brown sugar.
You can find boxes of single serving packages already flavored. Take time to read the nutrition facts before buying these, as they can be high in sugar.   If you want to have the single serving packages on hand, purchase the plain oatmeal and sweeten it yourself with fruit or raisins. I usually purchase the quick cooking oats, which is a far better buy and allow myself a couple extra minutes for preparation.

Oats are very versatile and can be used in many recipes. Search for recipes such as pancakes, granola bars, breads, cakes and cookies that contain oats and oatmeal. Even try adding oats to your next smoothie or meat loaf. Look for ways to include this important high-fiber grain in your favorite recipes or create new ones and share on our Facebook pages
Judy

Family dinners: a time for connecting and reflecting

Eating dinner together as a family can establish traditions and memories that will last a lifetime.   Since I am at work all day, eating dinner together with my family has always been extremely important to me. My family might only be sitting at the kitchen table for 20 minutes together, but those 20 minutes are probably the most precious 20 minutes of my day. I like to think of eating dinner together as a unifying experience for the whole family. Conversations during dinner provide opportunities for the entire family to bond, plan, reflect, connect, and learn from each other. It’s a chance for my family to share information and news about their day. This is also a good time for me to pay extra attention to my children and see for myself that they are okay. Where else are my children going to learn table manners and social skills, if we don’t eat together as a family?

Eating dinner together as a family gives my children a sense of belonging. I also know it gives me some peace of mind that they have had at least one healthy meal that day! Who knows what they eat when they are away from home?
For more information about starting a tradition of family dinners or add new ideas to your meal time, check here: http://thefamilydinnerproject.org/getting-started/.

For fun conversation starters, check here: http://thefamilydinnerproject.org/conversation-2/conversation-starters/ .
Susan

Pumpkin Season

Fall is one of our favorite seasons. The air is cooler, the days feel shorter, and there’s pumpkin everywhere!

Pumpkins are loaded with Vitamin A, fiber, and low in calories. Whether fresh or canned pumpkin puree, it’s versatility makes it a great addition to any recipe. Below is one of our favorite recipes from our friends at foodhero.org. Check it out!

Pumpkin Ricotta Stuffed Shells

Notes