Healthy Eating Archives - Nutrition Pair

Celebrate August: Breastfeeding & KidsEatRight Month

August 17, 2016 By John Lamberson Leave a Comment

I believe the children are our future2 We all want our children to be the best they can be. We want our children to be healthy, happy and safe. One way to make sure your child is prepared is with nutrition. It starts an early age, a very early age! August is National Breastfeeding Month and Kids Eat Right Month. Both programs are geared towards helping to educate parents about the importance of nutrition throughout life. I like that we celebrate both events together. There is no question that breastfeeding your newborn for as long as possible will help to set a solid foundation for health. Continuing healthy habits as your child ages will help to reduce their risk of chronic disease and illnesses.

The good news is that breastfeeding rates have increased according to the Centers for Disease Control. Recent data indicates that over 80% of newborns have been exposed to breastfeeding. Unfortunately though, the rates of mothers breastfeeding longer than 3 and 6 months remains low, 43% and 22%, respectively. While we are moving in the right direction, we still have a ways to go to capture the biggest benefits. The American Academy of Pediatrics (AAP) recommends exclusively breastfeeding for the first 6 months. After 6 months, addition of solid foods should be slowly attempted while breastfeeding continues for at least a year. For more information from the AAP, see their website here.

With the emphasis on people eating less processed, more organic food with reduced chem Breastfeeding Family 2016 icals, it is surprising that we have not seen a jump in the length of time breastfeeding is provided. Check out this interesting site which details the different benefits mom and baby can get over time with breastfeeding. There are many different organizations that offer assistance with breastfeeding issues. Hospitals, health departments, pediatrician offices, and groups like La Leche League. Many are offered free and will make home visits to help answer any questions or concerns a new mom may have. Be sure to check around and ask your physician to help you locate a breastfeeding program. And dads, be a breastfeeding support system for the mother of your child. While we can not personally breastfeed our babies, we can offer the love, encouragement, assistance and support that mom needs to be secure in choosing to breastfeed.

Remember, August is National Breastfeeding Month and Kids Eat Right Month. Let’s help our children get a healthy start and keep them moving in the right direction!

It’s Your Life. It’s Your Health. Make That Change!

~John

Avocado Cucumber Mint Soup

April 19, 2016 By Angie Lamberson Leave a Comment

It’s late April and it is starting to get warmer outside. This healthy dish is a gazpacho soup (a cold Spanish or Mexican soup made from vegetables and served chilled). When the temperatures begin to rise, you will find this soup to be incredibly cool and refreshing. The mint and cucumber aid in the cooling effect. This recipe is also amazingly fast, easy and healthy!

Ingredients

(Makes 2 servings)

2 medium-sized cucumbers, peeled & lightly chopped (~ 2 cups)

1 avocado

Juice of 2 large lime (or 1/4 cup lime juice)

2 packed tablespoons fresh mint

1 teaspoon green onion

Chili powder, pinch

Directions

Combine cucumber, avocado, lime juice, mint & green onion in a blender and purée well. Serve in chilled bowls and top with a pinch of chili powder. Eat immediately, or refrigerate until ready to enjoy. Can be served topped with sliced green onions, finely chopped tomatoes & slice of cucumber as an appetizing garnish.

(Recipe adapted from eatnaked.com)

Nutrition Facts

2 Servings (Amount per Serving)

Calories 194.0

Total Fat 14.3 g

Saturated Fat 2.0 g

Polyunsaturated Fat 1.9 g

Monounsaturated Fat 8.6 g

Cholesterol 0.0 mg

Sodium 49.8 mg

Potassium 828.0 mg

Total Carbohydrate 16.7 g

Dietary Fiber 8.8 g

Sugars 3.9 g

Protein 3.5 g

It’s Your Health. It’s Your Life. Make That Change!

Orzo Salad with Spinach & Pine Nuts

August 5, 2015 By Angie Lamberson Leave a Comment

This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins. It can be served as a main dish or a side. One of our favorites! Enjoy!

Ingredients:

16 oz Orzo, uncooked
2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)
2 tbsp Olive Oil
1 cup Fresh Basil, Julienned
3/4 cup toasted pine nuts
1.5 cup Crumbled Feta Cheese
1 cup Dried Cranberries (We use Craisins)
1- 11 oz. package Raw Spinach
3 stalks chopped Scallions
1 lemon, juiced
1/3 cup Olive Oil
Salt and Pepper (to taste)

Directions:

Cook orzo in unsalted chicken broth according to package directions but substitute chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil. Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently. Whisk lemon juice and 1/3 cup olive oil and toss with salad. Season with salt and fresh ground pepper to taste. Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves 12.

Nutrition Facts

Servings Per Recipe: 12

Amount Per Serving

Calories: 370
Total Fat: 19 g
Saturated Fat: 4 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 9 g
Cholesterol: 17 mg
Sodium: 262 mg
Potassium: 290 mg
Total Carbohydrate: 44 g
Dietary Fiber: 5.5 g
Sugars: 8 g
Protein: 11 g

It’s Your Health. It’s Your Life. Make That Change!

And the Winner is…..

January 19, 2015 By John Lamberson Leave a Comment

I know it may be a little late to weigh in on the diet debate since we’ve already made it half-way through the “Diet Month” of January! However, US News and World Report once again tabbed the DASH Diet as the Best Overall Diet in their 2015 Review. Keep in mind, the DASH Plan was originally designed to help lower blood pressure. DASH actually stands for Dietary Approaches for Stopping Hypertension. The main emphasis with the DASH Plan is to increase intakes of fruits and vegetables while choosing lean protein sources, such as fish, chicken breast or the leanest cuts of beef or pork. Although it was not developed for weight loss, it has shown that weight loss is a side effect of following this plan. What is reassuring is that this Meal Plan is a healthy alternative that does not require any exotic foods or recipes. It is a safe way to eat that will help you meet your daily nutritional needs and help you achieve better health. We believe in the DASH Plan and often work with our clients to adopt this meal plan as part of their daily intake. Many of the foods included in this plan can also be beneficial in helping to reduce chronic inflammation associated with eating higher sodium and higher fat meals. Chronic inflammation has been identified as a risk factor in developing heart disease and diabetes. You can find out more about the DASH Plan and start making the changes that can help you get healthier and feel better! Remember, you hold the keys to better health in your hands!

It’s Your Health. It’s Your Life. Make That Change!

~John

Falling in Love…..with Food!

June 28, 2014 By John Lamberson Leave a Comment

I was reading an article the other day and it made me think about something. You know how much we stress the importance of eating more fruits and vegetables. Sometimes, people will start eating a “newer, healthier” food but then quickly return to the former ways of eating. Why is that? If taste, flavor, texture don’t meet your expectations, or if you are not used to those things, you may not want to continue eating them. In the article, How to Make Someone Fall in Love with You, the author went through a list of occurrences that need to happen to help you fall in love. One was of great interest:

“‘Obviously, you have to meet, but there’s something else going on: repeated exposure. As marketers know very well (and anyone looking for love should learn about marketing), repeated exposure makes us like almost anything. Repeated exposure, it turns out, increases our liking for practically everything, from the routine features of our lives to decorating materials, exotic foods, music, or people.'”

So how do we “fall in love” with new foods, new vegetables, new fruits? We need repeated exposure to them! Allow yourself to not like the taste of a new food but assess how you could prepare it in a different way to make it work for you…… and no, I don’t mean bread it and drop it in a vat of hot oil! We often see this exposure rule in kids. When we continue to offer a new vegetable, ultimately, they not only try the food but begin to really enjoy eating it!

Go ahead, try new foods but remember the rule of repeated exposure. You may find yourself falling in love with broccoli!

It’s Your Heath. It’s Your Life. Make That Change!

~ John

Celebrate August: Breastfeeding & KidsEatRight Month

Avocado Cucumber Mint Soup

Orzo Salad with Spinach & Pine Nuts

And the Winner is…..

Falling in Love…..with Food!

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