Eating Out and Not Blowing It!
Eating out is a treat! Once in a while, I will get a night off. At least in our house, I cook almost every night. That wasn't always the case. Our family used to eat out a lot, and I'm sorry to say, it was mostly fast food. With a busy schedule, it was easy and the kids were happy. With three active children, it seemed my taxi service was always in demand. Ball games, Girl Scouts, music lessons...someone needed to go somewhere. In hind sight, I would have liked it to be different. I was uneducated about the nutritional emptiness in fast food. High fat, high calories, low nutrition...not to mention the costs. Fortunately, my family is better educated and make wiser choices about the foods they eat and where they eat.
All-you-can-eat buffets are a big stumbling block, if calories are being counted. It's really easy to over consume, particularly since those spoons are too large and portion sizes are difficult to determine! We used to choose quantity over quality, but no more. I'm not saying it's wrong not to indulge from time to time. Enjoying foods is a nice pleasure in life. The problem occurs when we get mixed up about what food is. Do you eat to live or live to eat? If you are in the second category...you might have a problem with food. Think about that for a moment. Once aware of the difference, changes can be made to slow down and think about WHAT is being consumed.
So here are some tips for staying on track next time. Maybe just choose two or three tips to try.
Consider ordering food that is "healthy", "low fat", or those on the "lighter" menu.
Beware of low-carb choices...they are usually loaded with fat.
Drink at least one glass of water before the meal arrives.
Once the meal arrives, ask for a box and place half the meal in the box to take home.
If ordering a salad, ask for the dressing on the side. Creamer dressings are higher in calories. Use the fork-dip method by dipping the fork into the salad dressing first, then skewer the salad. It's surprising how much dressing is left once the salad is gone!
Skip the drinks. This includes sweet tea and sodas. Consuming empty calories is a quick way to consume too many calories, especially, if the server continues to top it off. It's best to stick with water.
Order fish.
Ask the server to skip the bread basket.
Skip dessert. Although very tempting, serving sizes are too large and can contain as many calories as the main course.
Choosing to eat a home is ultimately the best choice, because there is control over the ingredients. It's fun to go out though, especially on special occasions. So get dressed up and enjoy the evening with family and/or friends.
Health-bite: don't get caught eating a day's calories in one sitting
An Unexpected Meeting
“Come to me and I will give you rest—all of you who work so hard beneath a heavy yoke.” Matthew 11:28
We were running a little late to the appointment. As usual, I was up early (I'm an early riser by nature) and was trying to get more things accomplished than I should have. Whoa! Look at the time, gotta go!
These appointments usually take most of the day. Blood work, speaking with the doctor, then IV chemotherapy. A packed bag includes water, snacks, reading material, cards to write, and of course our necessary electronics. Enough stuff to try and pass the time, yet trying to be fruitful.
With a 9:00 doctor appointment, we well expected to be able to get home at a decent hour. Maybe in time to cook a good supper, although I did put some beans in the crock pot, just in case. Not long after checking in, a man came over and introduced himself as a volunteer chaplain.
He told us he normally doesn't visit in the cancer center, but today, he was. My husband, the conditioned catholic he was, began an almost confession proclaiming Jesus as his Savior. Archie, as we introduced ourselves, smiled and told him he just came over to say hello.
Now normally, there is maybe a 10 minute wait before the appointment is set in motion, however, this day was different. Other patients came in and were taken back. Meanwhile, Joe and Archie talked about football, work, faith, and life. Normally, Joe would be antsy about why it was talking so long to get started, but I was the one wondering and, admittedly, growing a bit impatient. After 45 minutes, I finally asked what was going on. As it turned out, Joe wasn't on the schedule to see the doctor that day. He was on the chemo schedule, but not to worry, they were working him in.
Surprisingly, Joe was at ease with sitting and waiting. As all three of us sat there, sharing life stories, it became evident this was no chance meeting. God was visiting the cancer center in the form of a volunteer chaplain, named Archie, who was bringing hope, reassurance, and love to his people. Christ continues to carry us through difficult times, and we rest in His arms knowing how deep his love is for us.
“For God sometimes uses sorrow in our lives to help us turn away from sin and seek eternal life.” 2 Corithnians 7:10
God loves to give surprises. He has given me some really wonderful ones in my life. You see, we had a 9:00 appointment with Archie, who was sent from God. He is on time, never late, bringing peace, reassurance, and love. As we were about to leave to see the doctor, Archie told us that God wanted us to know He loves us. Joe and I got a hug from God and it felt great!
Health-bite: rest in the arms of Jesus who will carry you
Life After Teenagers
Train up a child in the way he should go:and when he is old, he will not depart from it. Proverbs 22:6
Parenting is rewarding, challenging, mind blowing, and sometimes pretty scary stuff. Today at the office, two lively young ladies, came in for their dental appointments. Both wanted to go first, both asked for gloves and a mask to take home later. Both wanted the same toothbrush. Dad tried to keep control, but eventually gave up and looked at his phone.
My girls have had their own lively antics while out, and I'm sure by-standers could see my frustrations. I'm sure I lost my patience on more than one occasion. It happens to us all.
My girls are now in their early 20s. If asked what they remember about their childhood, I don't think they will quickly remember the challenges of obedience. Thankfully, we tend to remember the good things in life and celebrate success.
As I was walking my two lively patients out with their dad, I assured him there is life on the other side of raising energetic children.
I came home to find dinner cooking, and enjoying after dinner conversation about life, careers, and guys. The roles have changed a bit for me now. So many parents want to be friends with their children, and one day you will. Until then, children and teenagers need parents. There will be times when neither of you will like each other. Many times I felt inadequate and unworthy of being a parent. That's when I turned to God and let him know I despreately needed His guidance. Out of the most difficult situations brought the most growth and closeness in our family.
There is life on the other side of teenagers and I'm enjoying it immensely!
Health-bite: turn to God's Word for parenting advice
Why Xylitol For Tooth Decay?
Oh no, not another artificial sweetener! Don't we have enough already? Sorbitol, mannitol, xylitol, what's next?
While most other artificial sweeteners have zero calories, xylitol has 2.4 calories per gram. That's 40% less calories than other carbohydrates. Discovered in 1891, the benefits of xylitol remained quiet for decades. In 1960, it was approved for use with diabetics, and in 1970 for cavity prevention.
This isn't like all the other sugar substitutes. Xylitol is found in tree bark, plants, fruits and vegetables. Our own body makes 5-10 grams of xylitol every day. Today, manufacturers produce xylitol from corn cobs and corn stalks (the products themselves don't contain corn). The down side of ingesting too much at once, is gastric upset. Since it is digested as a fiber, it pulls water from the tissues and can cause diarrhea. But, if ingested over a period of time, xylitol will not cause this side effect.
With a glycemic level of 7, xylitol does not raise insulin levels, making it safe for diabetics. So how does this sugar work? Well its a 5-carbon sugar instead of a 6 (like sorbitol, mannitol, and maltitol.) Because it's a 5-carbon sugar, it passes through the bacterial membrane and can not be metabolized. While the bacteria uses up its energy trying to pump out the molecule, it uses up all its energy. The bacteria is unable to stick to one another, because it's used up the acid and is unable to make more. The bacterial communication becomes disrupted and the biofilm structure breaks apart. The bacteria then slide down the digestive and nasal tracks and exits the body! Cool, right?
The reason I'm so excited about xylitol is the effects with the teeth. It actually helps to fight tooth decay. A 1989 study by the University of Michigan took 1,277 students and divided them into four groups. Over a 40-month period, students were given 100% xylitol gum several times a day. Over the period of 40 months, students were monitored for tooth decay. The study revealed a dramatic decrease in decay. Five years later, a follow-up study by the University of Washington showed a 70% reduction in tooth decay, even though the students were no longer using the xylitol. Thus, the conclusion is xylitol changes the oral micro-flora.
For those who do not have a problem with tooth decay, the oral micro-flora is healthy. But, for those who have the bacteria that is causing cavities, xylitol may be able to eliminate those bad guys! Because bacteria works hard to grow every minute of the day, frequency is the key. Using gum and/or mints, getting five exposures throughout the day works best. While good is three exposures a day, it's best to strive for five. The gum is not a recreation gum, meaning, chewing only for five minutes will give the exposure needed. Once the flavor is gone, all the xylitol has been released.
So to break it down:
- after breakfast--chew gum or mint
- mid-morning--have a mint or gum
- after lunch--chew gum or mint
- mid-afternoon--have a mint or gum
- after supper--have a mint or gum
Some gum manufacturers market gum as having xylitol, but it's so far down on the list of ingredients, it has little benefit. Look for gum or mints that contain 100% xylitol. I find mine at our local health food store. Spry is the leading manufacturer of xylitol. I have included the link to their website. European countries have been recommending xylitol for years to prevent tooth decay, but we are still recommending fluoride. Fluoride is found in water, toothpastes, and mouth rinses, yet I continue to see tooth decay. Isn't it time to try something new? It reminds me of what I heard about the definition of insanity: "Doing the same thing over and over, and expecting a different outcome."
health-bite: xylitol for tooth decay
Sugary Sweet
Sugar substitutes have been around for decades. Today, there are more than ever to choose from. Popular zero-calorie sweeteners include: saccharin (sold as Sweet N Low), aspartame, acesulfame K, sucralose (Spenda), and stevia. Even though there are no calories, the tastes are thousands of times sweeter than table sugar. For years, non-calorie sweeteners have been marketed as a healthy alternative because they have less calories, but the numbers are showing a relationship between the percent of people using artificial sweeteners, the amount of products containing those sweeteners, and the obese population.
How does this work? Well, we are so incredibly made! When the tongue tastes sweet, a signal is sent to the brain. The brain sends a message to the pancreas that sugar is on the way. The pancreas then releases insulin (which plays an important role in body fat accumulation.) While all this is happening, signals are sent to the brains satiety center. The center becomes confused as to whether or not the body is receiving calories. What happens next is really cool.....
The result of all this confusion going on in our body is increased hunger, satiety decreases, insulin spikes and the brain tells the person to eat more, which, of course, leads to weight gain.
Crazy, right?!?
Here's the breakdown on the stuff:
Saccharin--man made sweetener is 200-700 times sweeter than sucrose (table sugar); scientific studies in the 1970's raised concerns that saccharin could be carcinogenic.
Aspartame--used in sodas, gum, cereals, supplements, jams, sweets, vitamins, prescription drugs, and over the counter medications like Alka Seltzer Plus; aspartame contains methanol that breaks down to form formaldehyde and formic acid, which is carcinogenic and mutagenic. The EPA defines safe consumption of methanol as 7.8 mg per day, which is about a 1/2 can of diet soda.
Acesulfame K--was approved in 1988 as an artificial sweetener, yet most people are unaware of its presence in their food and beverages. Exposure for a long period of time can lead to headaches, liver complications, mental confusion, cancerous developments, visual impairments and renal diseases.
Sucralose--the active ingredient in Spenda is 600 times sweeter than sucrose. Marketing sells it as made from sugar so it tastes like sugar. It starts out that way anyway, but during the chemical process, the alteration composition is converted into something entirely different. Our body can not digest it, making it a zero-calorie food. Heres the real story: Researchers have found that the unmetabolized sucralose passes right through the body and into sewage treatment centers, out into the ground waters looking the same as it did in that cup of coffee.
Stevia--an extract that is a natural sweetener and is 300 times sweeter than sugar. It was approved in 2008 as a sugar substitute and considered safe by the FDA.
Here is the bottom line:
- Natural is better than chemical.
- Sweets derived from fruits and nature are better than processed sugar or artificially sweetened foods.
- Read what is in the food...if it is not recognizable, then choose something else.
Health-bite: stick with natural sugars
What Are We Having For Dinner?
The most difficult part of cooking is coming up with the menu! Some weeks I feel like I make the same stuff. Food becomes boring and I loose my enthusiasm for cooking. Sometimes I poll the audience for ideas. Most of the time I get, "I don't care," or worse, "Pizza!" That's when I pour a glass of wine or cup of coffee and look through the cook books. Just like most cooks, I have a select few that are my "go tos." If your family is like mine, we all have different favorites and types of food we like and those not so much. It can be frustrating to please all the eaters. Be inspired to choose foods that are low in fat calories and full of spices and flavors. Try something new...be creative and "sell" the idea to the family that you are making some wonderful new foods and you are excited for them to try these creations.
There are many wonderful online recipe sites. What I most like are ones in which readers can offer reviews and tips that work. One of my favorite sites is allrecipes.com. This site offers tips, menu ideas, and even recipes for a wide range of categories. You can even sign up for emails to get a recipe of the day.
Keep in mind the number of calories consumed during the day matters. Eating a big breakfast yields a smaller lunch and supper. Depending on each one's goals, the number of calories consumed will vary. On busy days it's easy to blow the calorie budget. Plan accordingly by doubling recipes and freezing one for another time. One of my family's favorite quick meal is taco salad.
simply place tortilla chips in individual bowls
add chopped lettuce
scoop on 1/4 cup canned refried black beans or Quiona Black Bean Salad
add onion, olives, avocado, salsa, chopped tomatoes
use plain Greek yogurt for the sour cream
sprinkle lightly with cheese
Enjoy!
Health-bite: have a planned menu
Determine The Enemy
Most of us live in the land of plenty. Chances are those reading this post also come from the land of plenty. Is that why we have an obesity epidemic? Why Type 2 diabetes is on the rise? Why disease diagnosis in young children are more than ever?
Years ago...I mean even 60 years ago, our grandparents farmed and worked labor jobs. Of course, there were those who went to work in factories, offices and such. But they ate food that was grown locally or in their own back yards. Then things drastically changed during the course of history...at least with food. We began to purchase our food already made. It came pre-packaged. Wow! All we had to do was heat it in the oven. Then came microwaves! This way of cooking food was even better!
Or was it?
What is in that product that was purchased with your hard earned money? What is going into your mouth or your family's mouths? Honestly, I can make out some of the words in the ingredient list, but not all of them. We are now purchasing products of food science. Manufactures hire scientists to make food that we will crave...no lie!
Change the brain!
Not long ago, I attended a class on food addiction. Apparently, our brains go crazy for certain types of foods. The dopamine receptors in the brain light up and we feel good...at least for a while. So what are these foods our brain wants and craves? Highly addictive foods are those processed foods created by manufacturers which contain sugar (high fructose corn syrup), salt, and fat. We wage ourselves in battle each time we give into food science. You see, we used to eat foods that were grown ON a plant, now we eat foods that were made IN a plant. Know your enemy. Change your brain! Addiction to food is harder because it's all around us. We socialize with food, watch television with food, and it's a legal purchase everywhere! Commercials tell us we will be happier, more loving, smarter.....they don't tell us we are putting ourselves at risk for disease.
My addiction is sugar. What's yours?
Health-bite: find your enemy
The Right Thing
Why is it that we, as humans, put off doing what's best for our health? I see people walking up and down my rural dirt road trying to do the right thing. Gym memberships will increase after January first in an effort to do the right thing. These efforts are usually short lived, largely, because our enthusiasm leaves us. Illness brings about a different sort of awareness. It asks the question, Why? Or Why me? In the beginning, efforts are made to counteract the diagnosis. Eating better, diet, and exercise, but then....back to our old ways. But why? Are we that stupid?
Healthy choices need to become everyday choices. Millions of dollars are spent on treatments and medications due to sickness. Why not spend money on good food? Yes, it's more expensive initially to buy fresh vegetables and fruits, but what are the costs of a medical intervention?
Purchase fresh foods that are in season or those that are on sale. By learning to Be a savey shopper by using coupons and viewing grocery ads, you can save money, eat better, and feel good. The prep work to healthier living is worth the alternative. I'm not saying you will never get sick, but I am saying you can decrease your chances.
It will take time, don't give up!
So as the New Year begins, and we make new goals, what will yours be? Will you promise to exercise more? Eat better? Loose those extra pounds? Whatever your goals, own it and see it through. Make a list of how you plan to accomplish your goals. Set a time frame that's achievable. What gets measured, gets done!
Health bite: set goals