Posts tagged with "nutrition facts"

10 Supersmart Superfoods Your Kids Will Love

Having trouble getting your kids to eat healthy? When you package these superfood hits into a child’s menu you can be sure it’s a surefire way of giving them the nutrients they need and show them great nutrition is just around the corner!

Basil

This superfood packs in vitamins A, C and K, iron, potassium and calcium kids can grow their own basil at home. toss it on pasta sauces or pizza! It’s rich in plant chemicals, chlorophyll and other happy mood plant compounds.

Cocoa

Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won’t sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks and desserts for a healthy punch of flavor. Plant chemicals and antioxidants increase concentration and decrease inflammation!

Black Beans

Adults aren’t the only ones who suffer from high cholesterol, they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.

 Cinnamon

This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day, tastes great and is so easy to use. Its natural sweetness is a plus and goes with so many foods and beverages!

Avocado

Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamole is a no brainer for kids!

Tomato

Here’s a switch, a tomato a day can keep cancer away. That’s right, the plant version of vitamin A can best fight off all kinds of stressors and the potassium they contain helps to boost energy and stabilize hydration. In-season tomatoes are amazing with basil and olive oil or lightly sautee for a very tasty sauce for pasta, fish or veggies!

Fruit

A sweet spot you don’t want to ignore, kids have a natural liking for fruit and its energy-boosting plus. Encouraging eating fruit curbs drinking sugary beverages and snacks. Go for seasonal fun and plan a harvesting trip to a local orchard or bring your kiddies to the local green grocers to pick out what they want. A variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep their bodies healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.

Sweet Potatoes

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re delicious roasted, mashed or baked. For an amazing marshmallow flavor, use vanilla extract and honey for a not to be missed sweet treat.

Flaxseed

Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They’ll get better nutrition without even knowing it.

Oatmeal

Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts or chocolate chips to make it more kid-friendly, for a great way to use oatmeal be sure to check out the recipe section for a granola recipe the whole family will love.

About Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND

Nicolette founded NutriSource Inc. ( www.nutrisource.org )  in 2002 to provide high quality education, counseling and nutrition services for a diverse community population. Prior to founding NutriSource Inc, she served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients. Nicolette was a key member of performance improvement projects and as Chair of the Nutrition Committee; significant positive changes were made in the standard of care. 

 Nicolette has been featured in CBS, ABC, NBC, Fox News, the New York Times, Seventeen, Fitness, Men’s Journal, More, Dr. Oz, Everyday Health, AOL, IVillage, Health, Shape and other magazines. She is also a contributing writer for Minerva Place, as well as an adjunct professor of Nutrition at CUNY and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.

Nicolette Pace Demo Reel watch HERE.

 
Susan Bowerman on how to beat diet boredom for 360 Magazine

Beating Diet Boredom

How to Beat Diet Boredom in the “New Normal”

By Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

If you’re bored with your diet, you probably won’t stick with it.  Here are some tips to help you beat diet boredom.

Many of us are still spending more time at home during these uncertain times which can lead to boredom – tired of our same routines, limits on autonomy and for some, bored with our diet. While being bored with your diet could be good news it might also be bad news. 

The good news is this: if you’re bored with your diet, it probably means that you’ve been sticking pretty solidly to your meal plan – at least for the moment – and it’s likely you’re seeing some results. When you eat the same foods day in and day out, you do tend to eat less overall.  But the bad news is that the reason you’re eating less is because you’re simply bored with your diet – and that can spell trouble.  When your diet gets boring, you’re more easily tempted – and you’re more likely to stray off your plan.

Why You Get Bored on A Diet

I think there are a couple of reasons people get into ruts with dieting – and they’re legitimate reasons.  For one thing, if you stick to a plan and you’re getting results, you might be worried that if you eat anything else your progress will slow down.  And, if you eat the same thing every day – as boring as it may be – it just makes it easier; you don’t have to do much planning since you know exactly what you’re going to eat at every meal and snack.

But here’s something to keep in mind.  When you say you’re ‘bored on your diet’ it suggests that at some time you’ll be ‘off your diet’…(and, therefore, ‘not bored’).  I’ve said this before, but it’s worth repeating – weight loss is simply practice for weight maintenance.  In general, the foods and meals you eat while you’re losing are pretty much the same as the ones you’ll be eating when you shift into maintenance mode.  If you’re bored with your diet now, it’s a safe bet that you won’t be able to keep eating this way indefinitely.  And before you know it, you’ll be slipping back into old habits and watching your weight creep back up.

Routine is good – but sometimes you can take things too far.  Just because your diet plan suggests grilled chicken and steamed spinach for dinner doesn’t mean you have to eat exactly those foods every single night.  There are plenty of things you can do that can keep things interesting and help keep you on your plan.

How to Avoid Diet Boredom

Try new fruits and vegetables.  Bite for bite, fruits and vegetables are have fewer calories than protein foods or grains – and they’re loaded with nutrients.  Learning to love a variety of fruits and vegetables helps to keep things interesting, and you’ll be offering your body a whole host of nutrients, too.  If you just can’t face a plate of spinach one more day, try spicy mustard greens, kale or Swiss chard instead.  Just because your meal plan calls for strawberries doesn’t mean you can’t swap in something more exotic like kiwi for a change.

Move meals and meal items around. In general, meal plans are designed to distribute your foods over several meals and snacks throughout the day – partly to help you control hunger, but also to help you maintain your physical and mental energy.  But, that doesn’t mean that you can’t move things around a little bit.  Maybe your plan calls for a mid-morning protein snack, but you don’t feel the need to eat it – by all means, move that snack to later in the day if it works better for you.  If you prefer your larger meal midday, rather than the larger dinner meal that your plan calls for, go ahead and swap.  The time of day that you eat your calories makes little difference as long as you don’t exceed your daily totals.  And, there’s no reason you can’t eat ‘breakfast food’ for dinner and have leftovers in the morning.

Add more seasonings to your food.  It seems to me that some people don’t even try to make their food interesting when they’re dieting.  It’s almost as if they’re trying to punish themselves – and that it would be ‘bad’ to actually enjoy a tasty plate of food. Eating should bring pleasure, not punishment and you can add loads of flavor to foods with seasonings like herbs, spices, citrus juice and zest, garlic, onion or a splash of wine or vinegar.  And don’t forget condiments like mustard, salsa, steak sauce or soy sauce.  Fresh steamed spinach tastes just fine but it’s a whole lot better with a little red onion and a sprinkle of balsamic vinegar.

Give your favorite recipes a makeover.  Diet boredom can also set in when you aren’t eating your usual favorite meals because they’re not very diet-friendly.  But with so many tips and tricks for revamping recipes, you might be able to satisfy your craving for your favorite foods without breaking your diet.  Once you’ve mastered a recipe, share and swap with your friends; it’s amazing how quickly you can build a healthy recipe collection that way.

Find restaurant meals that work with your meal plan.  Dieting can be really boring if you’re convinced you can never enjoy a meal out.  But there’s no reason to avoid restaurants (including curbside pickup) altogether when you’re in dieting mode – the trick is finding items that work with your diet, not against it. Asian and Mediterranean fare, for example, tend to offer diet-friendly vegetables and lean proteins, so that might be a good place to start.  And take advantage of online nutrition information which can be a big help in pre-planning what you’ll order.

3 Must-Try Recipes to Fuel Your Fitness Routine

The following recipes are provided by Previnex, a health and wellness company that manufactures leading pharmaceutical grade, clinically proven nutritional supplements, that will help elevate your health and fitness routine in the coming months.

Easy 4-Ingredient PB & V Nourify Protein Balls:

Sometimes the easier the better and this is especially true when it comes to preparing healthy snacks for your busy and hectic weeks. Instead of grabbing those unhealthy snacks, try our 4 Ingredient PB and V Nourify Protein Balls. Not only will they help hold you over until your next meal, they’ll help keep your healthy on track!

Ingredients (Yields 26 balls):

  • 1 1/3 cup Vanilla Nourify PLUS
  • 1 teaspoon pure vanilla extract
  • 1 cup organic peanut butter (contains peanuts and salt)
  • 1/2 cup rolled oats

Directions:

  • Combine all ingredients in a medium bowl. Mix until thick dough forms (consistency should be similar to dry play dough).
  • Use a cookie scoop (or your hands) and form into small balls (approx. 1 inch in diameter).
  • Let sit in fridge for 20 minutes and Enjoy!
  • *Store leftover protein balls in fridge

Nutritional Facts (per ball):

  • Calories: 94
  • Total Fat: 5.5 g
  • Protein: 5 g
  • Carbohydrates: 4.9 g

Nourify Vegan Protein Brownie Batter Overnight Oats:

No matter how busy your morning are, you should always make time for the most important meal of the day. Breakfast not only can kick start your metabolism, but it provides the nutrients needed to get you and your brain going for your day ahead. There’s no longer an excuse for missing out on breakfast when you prepare this delicious and satisfying Nourify Vegan Protein Brownie Batter Overnight Oats. Knowing this is waiting in the morning might even get your out the door quicker!

Ingredients (Yields 1 Serving):

  • 1/2 cup rolled oats
  • 3/4 cup unsweetened almond milk
  • 1 scoop Chocolate Nourify PLUS (sub Vanilla)
  • 2 tablespoon raw cocoa powder
  • 1 packet of stevia
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon sea salt

Directions:

  • Combine all ingredients in a container and mix well with a spoon.
    • Ensure you mix well enough and there are no dry clumps
  • Place in fridge overnight
  • Wake up and Enjoy!
    • Oats will have a thick doughy like consistency. Add some water if needed based on personal preference.

Nutritional Facts (per ball):

  • Calories: 340
  • Total Fat: 9.25 g
  • Protein: 17 g
  • Carbohydrates: 48.5 g

Nourify Pumpkin-Banana Protein Pancakes:

Finally, the cool crisp mornings are on their way. Fall is almost here and what better way to welcome those chilly mornings than with pancakes. There is something comforting about whipping up those warm flapjacks and typically they’re reserved for the weekends. However, without Nourify Pumpkin-Banana Protein Pancakes you’ll be able to enjoy a healthy version of pancakes with some fall flavors as well. With such an easy and protein packed (17g) recipe, you might be making pancakes more than just during the weekends!

Ingredients (Yields 1 Serving):

  • 1 1/2 oat flour
  • 3 eggs
  • 3 scoops Vanilla Nourify PLUS (sub chocolate)
  • 1/2 tablespoon baking soda
  • 1 tablespoon pure vanilla extract
  • 1/2 cup organic canned pumpkin
  • 3 tablespoons sucanat
  • 1 chopped organic banana
  • Pinch of salt
  • Water (as needed)

Directions:

  • In a mixing bowl, combine all dry ingredients together with a whisk.
  • In a separate bowl, combine the egg, banana, and pumpkin.
  • Gently pour the wet ingredients into the dry ingredients while mixing with a rubber spatula until just combined (be careful not to over mix).
  • If dry clumps still remain, add water as needed.
    • Add enough water to make pancake batter consistency
  • Heat a large skillet over medium heat, and coat with cooking spray.
  • Pour rounds of batter onto the skillet, and cook until bubbles on surface and then flip with a spatula and cook for another 2-3 minutes.
  • Remove from pan and Enjoy!

Nutritional Facts (per 1/4 of batter):

  • Calories: 335
  • Total Fat: 8 g
  • Protein: 17 g
  • Carbohydrates: 50 g