Jay and I recently went on a vacation with our two young children. In some ways, vacationing with small children isn’t really a vacation at all—it’s more of a full-time job in a beautiful place. But my husband was there to help and we had a very nice, laid-back trip.
We are not big-city vacationers. The place we went was small and there wasn’t a restaurant chain within 40 miles. We were renting a house with a kitchen, so one of the first stops we made was to the Cookie Crock Grocery. Prices were not as exorbitant as you might imagine. We were able to stock up on fruits, vegetables, fresh meats, and whole wheat bread. Though we did dine out a couple of times during our stay, our favorite meals were the ones we bar-b-qued from our ocean-view deck.
Although there were plenty of places we could have toured, we did not sight-see famous landmarks or book a reservation for a marine excursion. Maybe when the kids are older. Instead, we took long walks along the scenic coastline, made several trips to the sandy beach, and spent a lot of time at an oceanside kids’ park.
Sometimes it’s those simple vacations that are the best. I returned home feeling healthier and more relaxed than when I left. After all, isn’t that the point of a vacation?
Monday, May 17, 2010
Monday, May 10, 2010
A Time Away
This week I am enjoying time away with my family at the beautiful California coast. The weather has been a little chilly and gorgeous.
As always, vacation means eating differently than normal. Next week I'll post ideas of ways to stay healthy on vacation.
Still, it's never a bad thing to enjoy something extra and sweet now and then. I can't think of a better time to enjoy the frosting on the cake than during vacation.
As always, vacation means eating differently than normal. Next week I'll post ideas of ways to stay healthy on vacation.
Still, it's never a bad thing to enjoy something extra and sweet now and then. I can't think of a better time to enjoy the frosting on the cake than during vacation.
Friday, May 7, 2010
Friday Foods
White Pita Pizzas
“Offering the perfect blend of gooey cheese and garlic, these white pizzas are so quick to prepare, you can have them out of the oven faster than a delivery driver could knock at your door.”
Ingredients
2 whole wheat pitas, split horizontally into 2 halves each
1 cup fat-free ricotta cheese
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup grated Parmesan cheese
1 clove garlic, minced
4 tablespoons pesto
Directions
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.
2. Place the pita halves on the prepared baking sheet and bake for 4 minutes. Remove from the oven and cool for 5 minutes.
3. Meanwhile, combine the ricotta, mozzarella, Parmesan, and garlic in a bowl. Spread 1/4 over each pita. Spread 1 tablespoon of the pesto over the cheese on each pita. Bake for 6 to 7 minutes or until the cheese is melted.
Calories: 264
(www.recipes.prevention.com)
“Offering the perfect blend of gooey cheese and garlic, these white pizzas are so quick to prepare, you can have them out of the oven faster than a delivery driver could knock at your door.”
Ingredients
2 whole wheat pitas, split horizontally into 2 halves each
1 cup fat-free ricotta cheese
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup grated Parmesan cheese
1 clove garlic, minced
4 tablespoons pesto
Directions
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.
2. Place the pita halves on the prepared baking sheet and bake for 4 minutes. Remove from the oven and cool for 5 minutes.
3. Meanwhile, combine the ricotta, mozzarella, Parmesan, and garlic in a bowl. Spread 1/4 over each pita. Spread 1 tablespoon of the pesto over the cheese on each pita. Bake for 6 to 7 minutes or until the cheese is melted.
Calories: 264
(www.recipes.prevention.com)
Thursday, May 6, 2010
Alternatives to Food
As mentioned yesterday, food does more than fuel our bodies—it dominates our world. Food is a wonderful thing, but we don’t have to be held captive by it. There are other ways to celebrate, other ways to reward ourselves and our kids, and other ways to find enjoyment.
Comfort. The best way to comfort anyone is with physical touch—hugs, hand-squeezes, kisses, even tickling. Another way to comfort a child is to distract them from the problem. When Eden gets hurt, I try to find an activity that she enjoys that will pull her mind away from her hurt. The same works for us adults—and the distraction doesn’t have to be food.
Reward. While food can be an easy form of reward, there are many other ways to applaud an accomplishment. For kids, a sticker chart, a ride on the carousel at the mall, verbal praise, and a trip to the park are just a few ideas. For adults, we can reward ourselves by pampering ourselves. A bubble bath, a pedicure, new clothes, and an evening doing our favorite leisure activity are a few ideas.
Entertainment. There are many entertaining activities that do not require food. In fact, when you really get absorbed in a fun hobby, it’s often hard to remember to eat! Hiking, skiing, reading a book, bowling, scrapbooking, gardening…the list is endless. The best way to avoid eating for entertainment is to find an activity that requires your hands and other body movement. Food probably won’t be needed at all—except for fuel!
Celebrations and holidays. Food might be expected at special occasions, but food doesn’t have to be high in fat and calories. Part of the enjoyment of food is the preparation. Spending time cooking and baking can be enjoyable, can make the day extra special, and can still be healthy.
Comfort. The best way to comfort anyone is with physical touch—hugs, hand-squeezes, kisses, even tickling. Another way to comfort a child is to distract them from the problem. When Eden gets hurt, I try to find an activity that she enjoys that will pull her mind away from her hurt. The same works for us adults—and the distraction doesn’t have to be food.
Reward. While food can be an easy form of reward, there are many other ways to applaud an accomplishment. For kids, a sticker chart, a ride on the carousel at the mall, verbal praise, and a trip to the park are just a few ideas. For adults, we can reward ourselves by pampering ourselves. A bubble bath, a pedicure, new clothes, and an evening doing our favorite leisure activity are a few ideas.
Entertainment. There are many entertaining activities that do not require food. In fact, when you really get absorbed in a fun hobby, it’s often hard to remember to eat! Hiking, skiing, reading a book, bowling, scrapbooking, gardening…the list is endless. The best way to avoid eating for entertainment is to find an activity that requires your hands and other body movement. Food probably won’t be needed at all—except for fuel!
Celebrations and holidays. Food might be expected at special occasions, but food doesn’t have to be high in fat and calories. Part of the enjoyment of food is the preparation. Spending time cooking and baking can be enjoyable, can make the day extra special, and can still be healthy.
Wednesday, May 5, 2010
The Purpose of Food
I’ve heard it said that food is just fuel for your body and nothing more. What? I don’t believe it. If food were just fuel, I’d be eating the same thing every day, every meal. Food is more than just fuel. Food is integrated into almost every special event in our lives. It’s is memorable. It’s essential.
Food is comfort. When my daughter Eden bumps her head or stubs her toe, what do I give her to sooth her and stop her cries? Usually milk. Eating for comfort is something that has been ingrained into us since the time we were kids. When I feel down, I reach for food.
Food is a reward. How many times have I told Eden that she won’t get that special treat if she’s not good? When she does something right, we often give her a jelly bean. Food as positive reinforcement can be very effective. When we finish a tough work week or a college paper, we want a reward—usually food! No wonder I want to go out for ice cream as a reward when I’ve lost five pounds.
Food is entertainment. Can you imagine a holiday with no food? Food provides a luxurious, indulgent activity that few other entertainments can rival. Vacations and holidays are filled with lots of food because those are the times we allow ourselves the most entertainment.
Food is a celebration. We have all been to countless weddings and parties celebrating birthdays, graduations, and retirements. These celebrations have one thing in common. And it’s not a jump tank or free hot air balloon rides. It’s food! Anything else at a party is just icing on the cake.
I wonder how many events we could plan and omit the food. Would anyone come? How about the rewards? Are there alternate forms of celebrations that could compete with food?
Think about it. I’m interested in ideas for parties that might get the mind off food. I want alternatives for rewards that work effectively for my daughter. I want an inexpensive entertainment that doesn’t involve hundreds of calories. Any suggestions?
Food is comfort. When my daughter Eden bumps her head or stubs her toe, what do I give her to sooth her and stop her cries? Usually milk. Eating for comfort is something that has been ingrained into us since the time we were kids. When I feel down, I reach for food.
Food is a reward. How many times have I told Eden that she won’t get that special treat if she’s not good? When she does something right, we often give her a jelly bean. Food as positive reinforcement can be very effective. When we finish a tough work week or a college paper, we want a reward—usually food! No wonder I want to go out for ice cream as a reward when I’ve lost five pounds.
Food is entertainment. Can you imagine a holiday with no food? Food provides a luxurious, indulgent activity that few other entertainments can rival. Vacations and holidays are filled with lots of food because those are the times we allow ourselves the most entertainment.
Food is a celebration. We have all been to countless weddings and parties celebrating birthdays, graduations, and retirements. These celebrations have one thing in common. And it’s not a jump tank or free hot air balloon rides. It’s food! Anything else at a party is just icing on the cake.
I wonder how many events we could plan and omit the food. Would anyone come? How about the rewards? Are there alternate forms of celebrations that could compete with food?
Think about it. I’m interested in ideas for parties that might get the mind off food. I want alternatives for rewards that work effectively for my daughter. I want an inexpensive entertainment that doesn’t involve hundreds of calories. Any suggestions?
Tuesday, May 4, 2010
10 tips that will keep your metabolism high
Eating frequently: Eating small amounts of food works the body, which burns more fat.
Drink a moderate amount of caffeine: Caffeine can stimulate the metabolism to burn 98-174 ore calories a day.
Eat whole grains: Some fiber can increase your fat-burn by 30%.
Drink your water with ice: Cold water can raise your metabolism enough to burn 50 more calories a day.
Avoid additives in your food: Pesticides have been found to cause a dip in metabolism and increase weight gain.
Eat enough protein: Protein consumption maintains the body’s lean muscle, which will burn more fat and calories daily.
Eat iron-rich foods: Iron feeds oxygen to the muscles and helps maintain a high metabolism.
Consume enough vitamin D: This vitamin preserves metabolism-revving muscle tissue.
Don’t drink alcohol: When you have a drink, you burn less fat, and more slowly than usual. The equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.
Drink milk: Calcium deficiency can slow metabolism.
Information is from Prevention.com
Drink a moderate amount of caffeine: Caffeine can stimulate the metabolism to burn 98-174 ore calories a day.
Eat whole grains: Some fiber can increase your fat-burn by 30%.
Drink your water with ice: Cold water can raise your metabolism enough to burn 50 more calories a day.
Avoid additives in your food: Pesticides have been found to cause a dip in metabolism and increase weight gain.
Eat enough protein: Protein consumption maintains the body’s lean muscle, which will burn more fat and calories daily.
Eat iron-rich foods: Iron feeds oxygen to the muscles and helps maintain a high metabolism.
Consume enough vitamin D: This vitamin preserves metabolism-revving muscle tissue.
Don’t drink alcohol: When you have a drink, you burn less fat, and more slowly than usual. The equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.
Drink milk: Calcium deficiency can slow metabolism.
Information is from Prevention.com
Monday, May 3, 2010
Regret
We all make mistakes—a moment of oops! I’m talking about the mistakes that mess up our healthy life-style. Mistakes like diving into the bag of chips or eating ten pieces of chocolate too many. We all fail to meet our own expectations at some point.
The most dangerous part of an oops moment is not the mistake itself, but the regret that comes from it. Regret can be powerful—in a negative way. Regret can make us discouraged, make us want to give up, and take away the hope and belief that we can actually succeed.
Battling through regret can be tough, but it’s not impossible. Regret is like any other obstacle—it takes determination and resilience to work through it.
Of course, one way to fight regret is to avoid it altogether. When faced with any temptation, we all get some form of pre-regret. Pre-regret is what I call the warning signals our mind gives us when telling us not to do something. Don’t eat that cookie, it’s loaded with sugar and fat or you don’t really need the extra portion at dinner. If we listen to our pre-regret, we will probably never have to deal with post-regret.
Post-regret is always louder and stronger. It eats at us. It nags. It plays over and over in our minds. Why is it so much harder to ignore our post-regret than our pre-regret?
I believe it’s possible to make the post-regret voice duller. We can choose to ignore it. Is it helping us succeed? The only time we should listen to the post-regret is when it is motivating us to listen to our pre-regret voice.
It’s also possible to train ourselves to sharpen the pre-regret voice. We can listen to it. Give it value and respect. It may be hard to hear it because we have chosen to ignore for years, but it’s still there, speaking quietly and faithfully to our good sense.
The most dangerous part of an oops moment is not the mistake itself, but the regret that comes from it. Regret can be powerful—in a negative way. Regret can make us discouraged, make us want to give up, and take away the hope and belief that we can actually succeed.
Battling through regret can be tough, but it’s not impossible. Regret is like any other obstacle—it takes determination and resilience to work through it.
Of course, one way to fight regret is to avoid it altogether. When faced with any temptation, we all get some form of pre-regret. Pre-regret is what I call the warning signals our mind gives us when telling us not to do something. Don’t eat that cookie, it’s loaded with sugar and fat or you don’t really need the extra portion at dinner. If we listen to our pre-regret, we will probably never have to deal with post-regret.
Post-regret is always louder and stronger. It eats at us. It nags. It plays over and over in our minds. Why is it so much harder to ignore our post-regret than our pre-regret?
I believe it’s possible to make the post-regret voice duller. We can choose to ignore it. Is it helping us succeed? The only time we should listen to the post-regret is when it is motivating us to listen to our pre-regret voice.
It’s also possible to train ourselves to sharpen the pre-regret voice. We can listen to it. Give it value and respect. It may be hard to hear it because we have chosen to ignore for years, but it’s still there, speaking quietly and faithfully to our good sense.
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