What happens when you reduce sugar in your child’s diet for 9 DAYS…

Kids and sugar intake

If this happens in a child’s body..just imagine what significant and quick results occur in your body!  The recommended daily sugar intake for adults is 9 tsps. for men and 6 tsps. for women.

 

 

Here is a quick repost of a clean recipe for “Cream of Something Soup”…probably in a recipe on your Thanksgiving table.

No more canned Cream Of Something Soup!

 

Thank you for your continued interest in nutrition and my advice.  I appreciate each and every one of you.

Thanksgiving

Late Night Snacking, friend or foe?

That Sugar Film tidbit for your reading today.  Love these bites of information about eating late at night.  Read on…

 

“Dinner is done, yet something is not right. Not hungry, yet hungry. But is that hungry, or not hungry at all?

There are many reasons potentially behind the evening snack-a-thon. Let’s have a look at a few!

Habit
We have done it for years, and we like it. Which in some ways can make an attempt to kick late night snacking more difficult.

Advertising
So clever, those advertisers! Seeing the chocolate coated Magnum succulently snapped will drive your subconscious mind straight to the freezer. You want it. You need it.

Nutritional deficiencies
Iron, magnesium, zinc vitamin C and B vitamins (among others) are integral in our energy and mood pathways, and deficiencies could lead to you begging for brownies. Raw cacao is a great source of magnesium, so if you are lacking (which many of us are!), your body thinks ‘CHOCOLATE!’. However most chocolate is packaged with detrimental highly processed sugars.

Blood sugar dysregulation
Overeating may leave you tired, and consequently reaching for sugary snacks

Stress
Many of us are victims to the tooth grind when feeling under the pump! So crunching on the crisp can offer a satisfying (if subconscious) de-stress activity. In addition, salt is commonly craved when the adrenal glands are being worked, due to a constant production of stress hormones.

Body programming
It has been suggested that the post 8pm snack attack may be due to our ancestral survival need to store fat and ensure the overnight fast ahead – hence the sugar/starchy/salty junk food cravings. But in this ever-so-comfortable, protected from the elements, endless food supply day and age, these needs are likely not as necessary.2

Each of these underlying drives (and there are more!) behind snacking when not hungry at night can be addressed independently. Hopefully then, the desire for late night snacking will naturally subside.

But why should we care?

The concern

At the end of yet another manic day, the reward of couch and cookie time is understandable. But have you considered that what you eat may be more punishment than payment?

Late night eating has been linked with reduced hippocampus function – meaning the area of brain in charge of memory and learning is unhappy. The timing of food consumption may impact our innate body clocks, and late night snacking is thought to interrupt the formation of long-term memory.1

We must also consider we are not exerting much energy post 8pm – and excess energy is typically stored as fat. Hello, weight gain.

And with food’s impact on blood glucose – specifically the sweet, carby chow – you can encourage increased serum levels, well into the morning, which is not good news for those with or at risk of type 2 diabetes.

Finally, our organs do some serious repair work at night – particularly our liver and intestinal tract. We want – and need – these dudes to work efficiently.

To do so, we need to be sleeping properly. But often if the body is super busy breaking down foods we do not rest fully.

Not only are organ activity, rest and repair compromised, so is our energy the following day, and increased risk of heartburn. Boo.

When you just gotta

Whilst we will ideally feel content and preparing for slumber post dinner, sometimes it just ain’t enough.

You could distract yourself with other activities, or ensure the tempting pack of double-coat Tim Tams are not in the house (both legitimate strategies!). Or try a herbal tea! It mightn’t sound like it will cut the mustard, but give it a try. There are plenty of delicious blends to choose from, so find one you like.

However, here are some ideas for snacks to reach for, with focus on protein and fibre, for those days when you just gotta!

  • Kale chips
  • Roasted and spiced chickpeas
  • Lightly toasted coconut chips
  • Mixed raw nuts and seeds, or lightly toasted with tamari
  • Coconut yoghurt, berries and cinnamon
  • Sliced apple and 100% nut or seed butter (like almond or tahini)
  • Carrot sticks (raw or lightly roasted) with hummus or cashew cream cheese
  • Nut based treats, like Nutty Banana Bread Balls
  • Egg on a cloud or eggs boiled and rolled in a delicious spice

If you want to snack, just don’t feel guilty when you do. Whilst ideally we are eating until 80% full, several hours before bed an blah, blah, blah, if you are going to snack away, snack with joy!

By Angela Johnson (BHSc. Nut. Med.)

Late Night Munchies – why the snacking?

References:
  1. Loh, DH, Jami, SA Flores, RE Truong, D Ghiani, CA O’Dell, TJ & Colwell, CS 2015, ‘Misaligned feeding impairs memories’, eLife, vol. 10, no. 4
  2. Scheer, FL, Morris, CJ, & Shea, SA 2013, ‘The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors’, Obesity (Silver Spring, Md.), vol. 21, no. 3, pp. 421-423.”

Apple Goons and Eyeballs

A sweet and silly snack for this Halloween season courtesy of Longmont Dairy.

Apple Goons adn Eyeballs
Apple Goons and Eyeballs

Ingredients – 

Eyeballs – make 24 hrs ahead:

Package of mini-chocolate chips 1 cup powdered sugar
1 teaspoon cornstarch
1 Tablespoon corn syrup
2 teaspoons milk

2 green apples – cored and quartered
peanut butter
3 strawberries, sliced flat for tongues
64 shelled sunflower seeds for teeth

Directions – 

Eyeballs

Whisk together powdered sugar and cornstarch. Add corn syrup and milk and stir to a thick paste. Spoon into a piping bag (or baggie with the corner snipped off) and pipe small dots onto a sheet of waxed paper. Gently add a mini chocolate chip in the center before the icing sets up. Allow the eyes to set (or dry), on your counter, for at least 24 hours.

Apple Goons

Cut a mouth out of the center of the peel side. Fill gap with peanut butter. Place a sliced strawberry as the tongue, 8 sunflower seeds as the teeth and “glue” the premade eyeballs on with a little peanut butter.

Makes 12 Completed Apple Goons

 

No-bake Oatmeal Raisin Cookie Balls

These simple cookie balls are full of multi grains and naturally sweetened.  They make an excellent quick carbohydrate snack when on the go.  Just make sure to pair with a handful of nuts or a source of protein to balance out the snack.

No-bake Oatmeal Raisin Cookie Balls

recipe courtesy of: Kathryn @ http://www.foodonthetable.com modified by eatlivefit@hotmail.com

 

Ingredients:

  • 1 cup oats (old fashioned)
  • 1/2 cup packed Medjool Dates, pitted and chopped (5-6 large aprox)
  • 1/2 cup raisins
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1-3 tablespoons of water, as needed

 

Directions:

Add all of the ingredients, except water,  into your food processor or blender.  Pulse, stopping to scrape down the sides as needed.  Once everything is well combined, add water slowly to allow the mixture to come together so it is moldable into ball shapes.

Wet hands and roll mixture into golf ball sized cookie balls.

Store in refrigerator in airtight container for up to 1 week.

Serves 9-10 cookie balls

Eggs – Demystifying Labels

Eggs varieties seem to be taking over the dairy isle these days, have you noticed?  Let’s not even go there with the entire row of frozen pizza options!  Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.

 

Cage-Free

This label means that the hens live in large barns.  They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically.  Not idea for moving about much, but better than the extremely confined corners of a cage.  They can move more and socialize, which makes for happier, healthy ladies!

Free-Range

The hens are often housed in barns, and have limited access to outdoor areas.  These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation.  More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs.  No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.

Pasture-Raised

These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting.  The more natural environment results in less stress for the hens and more room to move about and do what they do.  Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.

 

 

 

Spots Still Available…Come Join Our Nutrition Workshop!

These next two days are the last chance to sign up for the Nutrition Seminar.  Join in our discussion and exploration of nutrition topics in the news lately.  See information here:

Back to You Trails Seminar[648]

This Saturday 9:30-10:30am at Trails Recreation Center.

You must register online at trailsrecreationcenter.org, class #465 or in person at front desk of Trails center.  Registration Deadline: Thursday, September 21st at noon.

 

Warm Peaches

As we wind down the last week of Palisade Peaches in Colorado,  I wanted to share one of my favorite ways to enjoy a slightly unripe peach.  By all means enjoy the ripe peaches straight out of the bag or box.  However, if you happen to get one that is not quite juicy enough or you are hankering for a different way to enjoy them, try this recipe.

Warm Peaches

Slice peach with skin on into a microwave safe bowl.  Sprinkle with cinnamon and fresh nutmeg.  Heat in microwave on high for 30 seconds, just long enough to warm them and bring out the sweetness.  Enjoy plain or with 1 TBSP plain yogurt or a 1/2 cup milk.

recipe by: eatlivefit.net shared by family friend