Clean up your diet in 5 weeks

Clean up your diet in 5 weeks!

I saw a cool poster of this online, with neat pictures, but did not attach it to my blog, because of inappropriate language. I really want to keep this blog clean too... to help people focus on the positive.

Here is the summary of the poster:

Eating clean means whole, natural foods like fruits, vegetables, lean proteins and complex carbohydrates. It also means staying away from the junk that typically makes up our diet. So, no more man made sugar, bad fats, preservatives, white bread, and any other fake unnecessary ingredients.

Week 1 - Add REAL fruits and REAL vegetables to every meal.
Week 2 - No more fast food
Week 3 - Give up white breads and grains. Switch to whole wheat.
Week 4 - Use a fruit or vegetable as the base of every snack.
Week 5 - No more soda or sugary drinks

After 5 weeks, you will be feeling cleaner, and more energetic. Challenge yourself and start today...don't make the mistake of waiting to start until the beginning of the week..or month...just start today!

Want vs. Need

So, what did we eat?

When the Friesen boys make dinner, here is what it looks like:

Luke - Quesidillas. 
He used leftover Asian chicken (from the previous night), and shredded cheddar cheese (from a bag). He picked out green tortillas, and put everything on himself. We did two large circles on a cookie tray to make it easier, and just put them in the oven to heat up. Then, he cut up (yes, with my help!) mushrooms and peppers to eat raw. For dessert, he served pumpkin pie (since there was some leftover too!) He loved the chance to do everything himself..no brothers around..and he was so proud to serve it to his family. Everyone praised him so well. We even got sour cream for Zach, because he knew that his big brother liked that "white dipping sauce".


Tyler - Spaghetti and Meatballs.
No short cuts for this guy. He wanted to make the meatballs from scratch, and he did. He loved getting messy with the raw meat, and was thrilled to make each ball (some bigger than others..and he made sure those were on his plate!). He was amazed at how easy it was. The pot full of hot water was heavy for him...especially when trying to strain it, so Mom stepped in there. He loved using the timers, and even more enjoyed it when he got to do something else while waiting for the beeper to go off. He served raw carrots for the veggie. He liked peeling, but was worried about cutting them. I replied that he could cut them however he wanted...even big chunks and we would eat them. He heated up the tomato sauce from a jar, and even put it in a gravy boat to serve it. He chose popsicles for dessert.


Zach - Mac and Tac.
That is what he calls it. My creative son, created a macaroni and cheese mix with Taco ingredients. He made the Mac and Cheese no problem, grill the ground beef, and put in whatever spices he wanted. He loves the experimental part of cooking. He added lots of garlic and onion powder! Then he mixed the two together and called it MacNTac.  Cold veggies from the fridge were served, some that were already cut up (he is a smart kid), as well as a salad (he chopped up the greens) and he served cookies for dessert (frozen ones that were made weeks before). At first he was going to put sourcream, lettice, and salsa on top, but once the food was made, he decided against it. Instead, he put out the toppings to let everyone chose for themselves. No one did but anything on top the MacNTac, but he wasn't offended, because he didn't want to either!


Each boy set the entire table, served the meal, poured the drinks, and clean up afterwards. The best part was actually hand washing dishes with each son. Most of them went in the dishwasher, but there always a few leftover and it was great fun to stand together at the sink. They washed, and I rinshed/dried (that way super control Mom could make sure they were clean!). HAHAHAHA! It also gave me a chance to thank them for the meal and praise their efforts.


So far, I am loving this experiment.


Who says that you need to eat cooked vegetables at dinner?

A Healthier Halloween

Halloween is quickly approaching and we all know that it is traditionally all about candy...which can mean lots of sugar, fat, and calories. If you are hoping to keep your kids healthy during this sugar-heavy time of year, consider trying some of these tips.

Have children pick their five favourite treats from their bag, then use one of these suggestions below for the remainder of their candy.

- Switch out some of the treats they've collected for ones that are lower in calories and fat. Some favourites are dark chocolate, red licorice, or hard candies.

- Provide the option of trading in some or all of their candy for a toy or book they've been eyeing.

- Stock your own trick or treat bowl with healthier choices such as raisins, pencils, stickers, or passes to a local community centre.

- Provide an opportunity for them to earn back their treats through activities that can help burn calories.  This helps teach them that if we burn off more energy, we can splurge on extra treats.

Check this out: 15 Healthy Halloween Snacks

And, if you are looking for something different to hand out this year...try some of these on the chart below. If you can't read it, click it.

Sugar cravings!

After two weeks of eating healthy, and feeling so proud of myself for not eating junk...why is it today that I felt the need to make chocolate chip cookies with my little guy, and then eat two of them...and still want more? Why can't I control my cravings? How do I get over this challenge? I had to do a bit of research, and found this on WebMD.

Why Do We Crave Sugar?

There are many reasons why we go for sweet things.

That appetite may be hardwired. "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. Carbohydrates stimulate the release of the feel-good brainchemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.

The taste of sugar also releases endorphins that calm and relax us, and offer a natural "high," says Susan Moores, MS, RD, a registered dietitian and nutritionconsultant in St. Paul, Minn.  

Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

How to Stop Sugar Cravings: 8 Tips to Use Right Now

If you're craving sugar, here are some ways to tame those cravings.

• Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.
• Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," Neville says. "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
• Go cold turkey. Cutting out all simple sugars works for some people, although "the initial 48 to 72 hours are tough," Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
• Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. "Research has shown that chewing gum can reduce food cravings," Grotto says.
• Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. "Have them handy so you reach for them instead of reaching for the old [sugary] something."
• Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.
• Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly," Moores says. Grotto agrees. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in thediet but concentrate on filling your stomach with less sugary and [healthier] options."
• Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.

Wheat Belly

The next book Scott and I are tackling is Wheat Belly, by William Davis. We just started, and are working our way through all the information on where wheat comes from, what is gluten and why our wheat source is so different from in our past. I find it incredible to read some of the healing that cane take place when changing diet like this. We have decided to give it a try for two weeks, to see how much of a difference it can make in us. We will finish the book, and read a few recipe books before starting in June. Scott is travelling a bunch right now, and doesn't have two solid weeks at home until then. If anyone has ideas/recipes then pass them on.

Healthy Salads

After making the change to eat more veggies, I went on a hunt for some healthy salads. Thanks to all my friend for recommending their favorites. Here are some recipes that we like so far:

Kale and Cabbage Salad
Kale (3 bunches)
Red Cabbage (1/2 cup)
Pumpkin seeds (1 cup)
Cranberries (1 1/2 cup)
Blend: 1/2 cup cashews, 3/4 cup water, juice from 2 lemons, 2 tbsp honey, 2 tbsp dijon mustard, 1/4 olive oil.

Broccolli and Bacon Salad
1/4 cup bacon bits
Broccolli
1 cup cheese grated
1/2 cup raisins
1/2 cup sunflower seeds
1 red onion
Mix: I cup miracle whip, 1/4 white sugar

Spinach Salad 
1 lb spinach
toasted almonds
1 cup cranberries
Mix: sesame seeds, poppy seeds, 1/2 cup white sugar, 2 tsp. onion powder, 1/4 tsp. paprika, 1/4 cup white wine vinegar, 1/4 cup cider vinegar, 1/2 cup vegetable oil.

Curry Chicken Salad
2 breast chicken, cooked and diced
1 celery
4 green onions
1 apple
1/3 cup raisin
1/3 cup green graves (halves)
1/4 cup toasted nuts
Mix: pepper, 1/2 tsp curry, 3/4 cup mayo

Cranberry Nectarine Salad
3 large nectaries
1/2 cup chopped nuts
crumble feta cheese
1 pack of greens
Mix: 2 tbsp rice wine vinegar, 2 tbsp balsamic vinegar, 1 tbsp brown sugar, 1/3 cup canola oil

Food Matters

Scott and I just finished watching Food Matters on Netflix.

It is quite an eye opener, especially to anyone who has an illness, or is taking drugs of any kind.
One of our friends is starting a raw food diet, and at first I was skeptical. I thought it was about weight loss, but I was wrong. After seeing this show, it made me aware of what we are really eating, and how raw foods can help us stay healthy longer. It is true. You are what you eat. My mother told me this all the time when I was growing up, as she tried to get us to eat our vegetables. I still don't like many vegetables...but I am going to make a change. Change is good.

Our life is good, but it could be better!

We are not going vegan/vegetarian. We are going to take a few small steps and put more plants in our diet.

Starting tomorrow morning, I am going to wake up and have a big glass of water, eat a raw breakfast and make sure to take my vitamins.

Watch it and tell us what you think.

How to lose weight

Found this on a post in facebook about Rachel Ray sponsored by Body Energy Inc. Had to copy and post for everyone. Amazing how this simple principle gets lost when we want to lose weight fast. No more fad diets...don't fall for them! 

HOW TO LOSE WEIGHT FAST

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you don't want to eat just because you're bored.
• Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
• Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

Exercising for Fast Weight Loss

It's time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.

Plan to do cardio and strength training.

"Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training," Dansinger says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says.

If you're not exercising now, and you have a chronic condition or a lot of weight to lose, it's wise to check in with your health care provider first. They'll be rooting for you! And they'll make sure that you're ready to work out.

Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury.

One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout.

"Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories," Blatner says.

Fad Diets and Crash Diets

I know how tempting diet crazes can sound, especially if you have a lot of weight to lose. You hear about stars who did it and look incredible.

But remember, if a diet plan sounds too good to be true, it probably is.

Also, please skip any programs that promote detoxification pills, laxatives, fasting, or potions, and any that promise weight loss faster than 2-3 pounds per week.

The truth is that cutting calories below 1,050-1,200 per day is counterproductive, because you need strong muscles to be able to exercise effectively.

"When you eat too few calories, you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration," Dansinger says.

Fad diets also set you up for failure by depriving you of what you want. You can't eat like that for long, and it's too likely that you'll rebel and end up back where you started. You deserve better than that!

So by all means, attack your weight loss goal. Put it on the fast track. But please, do it right so you set yourself up for lasting success.

CALM

During the summer, I recognized that I am more of an angry mother than I want to be.

I tried different things to help me and I will blog them in the next few weeks. I have been waiting, because I was not sure if I wanted to write it down so that all the world can see. Then, I realized if I can't talk about it, and share how I have changed, and what has made my life happier, how can I help others? Is that not the purpose of this blog anyway? Yes. So before this year is over, I will blog my experiences.

As I deal with my outbursts, and try to keep my anger under control, there have been many words of good advice from friends and family. It is so wonderful to know that when I share with people my weakness, no one has made fun of me, and better yet, no one has judged me. We all have weaknesses, but a large part in changing them to a strength is admitting that you are weak.
One of the tips from a good friend was to start drinking Peter Gillham's Natural CALM, which is a magnesium Citrate Powder. She used it for her son who was dealing with anxiety. I put 1 tsp. in a cup of hot water until it dissolves, then drink it (or put it in a shake, or add my favorite juice). I began using it on Monday, Sept 24th and just like to drink it warm by itself. It has a raspberry lemon flavour. I think it is good for my overall health, and if it can help me remain CALM, even better!
This is not an advertisement. It is simply something I have tried that helps me.
Altogether, I find when I am well rested, have eaten well, and drink enough water, I feel better, I get irritated less often and I can deal with the challenges of raising kids in a calm and patient manner.

100 Healthy Snacks

Found this list of Healthy Snacks at Six Sisters Stuff
Pintrest is so great for sharing ideas!

Photo

1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
2. String Cheese
3. Banana
4. Frozen Banana (peel it first, stick in the freezer overnight- it's like a yummy popsicle)
5. Low-fat Yogurt
6. Sugar-free or fat-free pudding
7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans . . . so good!)
8. 100-calorie bag of popcorn
9. Applesauce
10. Raw veggies with hummus (my new favorite!)
11. Almonds
12. Apple
13. Skinny S'more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
15. Chocolate Milk
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese
19. Sliced Cantelope
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Sugar-free Jello
24. Dried Fruits
25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
26. Air-Popped Popcorn
27. Pistachios
28. Clementines (we call them Cuties or Clemmies)
29. Fruit Smoothie (or Kristen's Green Smoothie- it's actually delicious!)
30. Handful of olives
31. Pickles
32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas on whole wheat bread
36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
37. Orange Slices
38. Cherry Tomatoes
39. Graham Crackers
40. Small Green Salad with light dressing
41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
46. Animal Crackers
47. Strawberries dipped in fat-free Cool Whip
48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola) 
50. Bowl of bran flakes with 1/2 cup skim milk and berries
51. Guacamole with veggies
52. Triscuit's Thin Crisps dipped in cottage cheese or hummus
53. Cashews
54. Pretzels
55. Sun Chips (portion control! Read the serving amount on the side!)
56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
57. Sugar Snap Peas
58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
59. Apricots
60. Laughing Cow Light Cheese Wedges
61. Any 100 calorie pack
62. Snack/Granola bar (around 150 calories or less, like Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
63. Baked chips (about 7-10) with salsa
64. Soy Chips
65. Protein Bar
66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
69. Bean Salad
70. Broccoli Florets
71. Peaches and Cottage Cheese
72. Chopped Red Peppers (dipped in fat free ranch)
73. V8 Vegetable Juice
74. Tuna with Triscuit crackers
75. Cooked and Cubed Chicken Breast
76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
77. Dates with almond butter or rolled in coconut
78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
79. Watermelon
80. Cubed Apples and Cubed Cheese (this was my husband's favorite after-school snack when he was little)
81. Craisins (I love to eat these with almonds- it's a good combo)
82. Goldfish Crackers
83. Edamame
84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
87. Oatmeal
88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
89. Lime Sherbet (1/2 cup serving) with sliced kiwi
90. Apple Chips (dehydrated apples- they are so good!)
91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!)
95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
96. Blackberries (so good mixed with plain yogurt)
97. Frozen Mangos
98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
99. Healthier Banana Bread

100. Peanut Butter Yogurt Dip with fresh fruit