Tag: healthy eating

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Eating for Energy

Feeding a family of 5 takes real work. I have to be organized enough to have food in the house that everyone likes and plan meals according to those likes and dislikes.  When will all the kids just eat what we are eating?!?! Sunday night is family night at our dinner table and I try my hardest to cook something that will please everyone. Some nights are more successful than others.

Feeding a family of 6 is something I have just begun to contemplate… at the moment I am really working out how to eat properly to be able to have enough nutrients for myself and the baby.

 Here are some tricks I remember from the last time I was taking care of a newborn.

Have Food Ready to Eat: While cutting a few pieces of cheese to go with some sliced apple sounds simple enough to put together for your afternoon snack; it is tricky to do that with a baby in your arms.  Cut up the cheese ahead of time and that snack is much easier to grab.    

Snacks are just as Important as Meals: Being able to grab a handful of almonds is  great way to get some energy through that afternoon slump without having too much sugar. Even better, mix those almonds with some chocolate chips and raisins for a trail mix of sorts. I also buy the snack size bags of my kids’ favorites and keep them in a big tub in the pantry.  They can help themselves and I know they aren’t eating too much with the smaller packages. Getting too hungry is a recipe for disaster for you and the kids.   

Water: Staying hydrated is super important but even more so when your body is creating milk for someone else. If you don’t love the taste add a little something to the water like sliced watermelon, fresh lemon, herbs or cucumber.  It will make the water a little more exciting and keep you going.

Protein:  This a big piece of staying focused and energized when taking care of a little one and a larger family.  I have hard boiled eggs ready to go in the refrigerator along with other high protein items like hummus and sliced deli meat.  A handle full of protein will go a long way.

I hope these tips will keep you going whether you’re taking care of a family of 6 or just yourself.  Let me know if you have any other tips to keep me going through the transition!

Happy Friday,

Julie

 

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The Thrill of the Grill

I just got an email from the management company of my building reminding us that it is illegal to have a propane or charcoal grill on your terrace or in your apartment.  While having an open flame grill inside your apartment sounds crazy having one outside isn’t so crazy.  But rules are rules and when we renovated our apartment we tried really hard to get the building to allow us to have a legal gas line barbecue but, in the end, didn’t succeed.  So we have our indoor grill on top of our range and it does a pretty good job.  The email got me thinking about why grilling has such an appeal that people are breaking these rules to have grilled food.

Grilling outside is a social way to cook. The stereotype is mostly true that men love to grill. I think a big part of that is the fact that they can stand around with a drink in their hand while ‘manning’ the grill.  There are obviously varying ways to ‘man’ the grill. I have memories of grilling with my grandfather where he would set a timer on his watch so we would know when to turn the steaks so they were evenly cooked and also had perfect cross marks on them.  On the other end of the spectrum is the set it and almost forget method where you simply watch for a lot of smoke or flames and then check in on what is cooking.   Both ways are satisfying for the grill master and also produce delicious food.

Cooking over an open flame also provides sense of adventure.  A gas grill is pretty easy to turn off and on, but you still have to watch out for flames firing up onto your meal.  Lighting a charcoal grill or even cooking over wood is something that requires skill and should be rewarded with a delicious meal.  The charcoal chimney is an amazing invention but there is still an amount of skill and luck to getting that fire going.  Unless you grew up as part of the boy scouts or girl scouts, starting a wood fire is tough.  Having the challenge of starting the fire and creating the environment to cook is one of the appeals of grilling.

Finally, there are the health benefits of having your food cooked over an open flame.  First off, you actually eat less fat because the fat is dripping off of the meat through the grates on the grill.  Foods retain more of their nutrients when cooked over an open flame.  This includes vegetables and proteins and happens because of low water content in the food.  You also eat less fat because you only need a little oil to keep the food from sticking to the grill but otherwise most of your flavor comes from the smoke of the grill and not from adding fats to your food. 

With summer in full swing, grilling season is also in full swing. I hope you are able to enjoy the social and health benefits from grilling. Most importantly be safe when you grill and certainly don’t have an open flame grill inside the house!  

Happy Friday,

Juliie

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Winter Wellness

The dead of the winter has finally hit NYC, encasing the city in sub-zero temperatures. Thankfully, January is nearly over and this is the first of extremely low temperatures that we’ve experienced this winter, so I can’t complain… after all it is January in New York City. This weather however, and I assume as we continue on through winter, makes it seemingly harder and harder to maintain healthy eating and exercise habits. The gym, which a few weeks ago was filled to the brim with people, is becoming increasingly less crowded as we delve deeper into the winter months. It’s important, however, to maintain a healthy eating and exercise regimen this time of year. So, what are you doing to stay active, healthy, and happy this winter?

Greens. First and foremost, do not forego eating greens. Even though we tend to crave heartier, carbohydrate-dense food in the winter, it is very important to get your daily dose of greens as well, which are rich in vitamins A, C, E, and K, are loaded with antioxidants, and boast high levels of fiber, magnesium, potassium, and calcium. These phytochemicals are essential for keeping our bodies nourished, as well as regulated during the winter months. Thankfully, we now carry Farmhouse Lab dressings, which makes consuming your greens even easier and so very delicious! If you’re not in the salad mood, try adding raw greens like spinach and kale to a smoothie, or sauté heartier greens with lemon juice, garlic, chili pepper, and olive oil to accompany roasted chicken or fish. It may sound silly, but getting your daily dose of greens is really so important to keeping you not only healthy, but happy this winter.

Balance. Not only are greens important, but it’s also important to make sure that the food you’re consuming is balanced. Each time you sit down for a meal, your plate should contain protein, fat, complex carbohydrates, as well as greens. Creating a balanced plate will help keep you fuller longer, will create satiety, and will also help you from over-eating, which is so easy to do in the winter time, as heavier foods feel warming and comforting. Balance should also include finding time for meaningful play, and balancing that play with your hectic work life. The winter blues are no joke, and one way to combat them and stay mentally healthy, besides consuming the proper nutrition, is making time for play. Whether it’s meeting friends for drinks, going to the movies or a play, or perhaps going bowling, it is so important to make time for laughter and enjoyment. Your body will thank you!

Stay active. Finding time for exercise is necessary to stay healthy this winter. Whether it be going to the gym, lifting weights, taking a yoga or spin class, or going for a run outside if the weather permits, making time for exercise will aid in staying healthy and happy this winter. It doesn’t have to be everyday of the week, but one should shoot for at least two or three active days per week. It’s tricky at times, especially when it’s blistering cold outside, but speaking for myself, I always feel so much brighter and happier after completing a workout. The endorphins that are released during exercise trigger positive feelings in the body, in addition to other brain-boosting chemicals, which all aid in improving cognitive function and mood elevation. I also find that keeping an exercise regime helps me make healthier food choices, as I feel more in-tuned with my body and what it needs for nourishment and sustenance.

All-in-all, the coldest part of winter has just seemed to set in, and being that it’s nearly February, hopefully we don’t have too many more months of winter left. But in the meantime, it’s important to find happiness, peace, and enjoyment amongst the cold and barren landscape. I hope that the tips above help you, as they have helped me, find health and happiness this winter.

Happy Friday, all!

Payton