On a Budget? Stretching your wallet with Nutritional Meals

By Joy Feldman

It is entirely possible to eat like a king without emptying your wallet. Some experts say it is virtually impossible to eat healthy on a tight budget. I disagree. Today there are many options for those who need to watch their pocket books and would like to improve their health. Below are some great choices that provide you with quality foods while watching your wallet.

1. Buy in bulk from discount warehouses. Purchase large bags of brown rice and beans for far less than you would spend on preservative rich processed foods.

2. Run some frozen fruits through a juicer or blender if you find yourself craving sweet foods and add in some fresh cream/whole
milk. You can freeze this treat in ice cube trays with a popsicle stick and share it with your children as a great dessert.
3. Eat soups, stews, casseroles, and crock pot meals to stretch your dollar further.
4. Buy bags of onions, they are cheaper when purchased by the bag.
5. Load up on all types of delicious frozen veggies.
6. Eggs are a great source of protein and are very inexpensive.

7. Avoid purchasing prepared foods. These can be pricey and often filled with chemicals and preservatives detrimental to your health.

Here’s to your health!

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Real Food on the Go

By Dr. Kneale

Your foods choices are great—when you are at home. But, what if you have to spend the day driving your children from activity to activity.  Or, you have a family wedding to attend and will be away from your kitchen for a few days.

 

Not surprising, your food choices go down the drain; you eat whatever is available at the next stop light.

 

Many of my clients have told me they have been unable to figure out how to eat real foods while on the go, resulting in complete havoc with their food choices.

 

Here is a list of quick nutritious snacks:

 

A small cooler is great for daily outings while a large cooler is ideal for longer trips.

 

So you left the house and did not plan at all. Don’t worry. Here are some more tips for eating on the run!

 

Eating out at restaurants:

When at a restaurant order a double helping of vegetables. Avoid eating too much bread or chips, if too tempting, ask to skip it. Skip fried food as much as possible. Restaurants are usually happy to accommodate your needs. Some good choices would be steak, chicken, turkey, chicken enchilada, salmon, salad, gluten-free sandwich, soup, lamb, bison, etc.

Many health food stores such as Trader Joe’s and Whole Foods Market have healthy meals already prepared. My local health food store makes gluten free sandwiches with organic meats and vegetables. They also have rotisserie chicken and vegetables already cooked, along with other meals.

 

Traveling for a few days or more

Another option, if you’re going to be gone for a few days or more—and you are not flying– is to bring your pressure cooker, electric steamer or and/or crock-pot. I have done this many times when visiting family in Southern California and Arizona.  If you choose this option make sure to get a hotel room with a kitchenette or rent a place with one. You can also research the area you’ll be staying to find out what stores are going to be available to you. That way you do not have to bring all of the ingredients with you. With the Internet it is so easy just to look up pressure cooker and/or crockpot recipes on the go.

 

Where to get recipes for crockpot: Foodnetwork, Allrecipes, Well Plated. Crock-Pot I use which has lasted many years: Crock Pot

Where to get recipes for pressure cookers: Pressure cooker Foodnetwork, Skinny Taste, All Recipes Pressure Cooker  Instant pot I use:  Instant Pot

 

Slow-Cooker White Chili with Chicken

 Ingredients

6 boneless, skinless chicken breast fillets

1 tablespoon ground cumin

1 tablespoon ground coriander

2 teaspoons dried oregano

1/2 teaspoon paprika

Sea salt

1 pound dried Great Northern beans, soaked overnight and rinsed

4 stalks celery, chopped

4 cloves garlic, minced

2 cans green chiles, chopped

2 medium onions, diced

1 jalapeno, sliced

4 cups chicken broth

1 cup whole milk

1/4 cup masa

1 1/2 cups frozen sweet corn

Juice of 1 lime

1/2 cup grated Monterey Jack cheese, plus more for serving

Sour cream, for serving

Chopped fresh cilantro, for serving

Corn tortillas, warmed, for serving

 

Directions

  1. Add the chicken breasts to a slow cooker. In a bowl, mix the cumin, coriander, oregano, paprika and some sea salt, then sprinkle over the chicken. Add the beans, celery, garlic, canned chiles, onions and jalapeno. Pour in the chicken broth, put the lid on and cook on low until the beans are cooked, the vegetables are soft and the flavors are combined, about 7 1/2 hours.
  2. Mix the milk with the masa and add to the slow cooker. Add the frozen corn straight from the freezer and continue to cook until the sauce has thickened, another 30 minutes.
  3. Remove the chicken to a board and shred using 2 forks. Return to the slow cooker, then add the lime juice, sprinkle over the Monterey Jack cheese and stir to melt.
  4. To serve: Ladle the chili into bowls and garnish with a dollop of sour cream, extra cheese and cilantro. Roll up warm corn tortillas and serve on the side of the bowl.

 

Pressure Cooker Chicken Soup

Ingredients

1 tablespoon olive oil

5 medium carrots, cut into 1/4-inch-thick diagonal slices

3 large stalks celery, cut into 1/2-inch-thick slices

2 cloves garlic, minced

1 large yellow onion, cut into a large dice

Sea salt (Baja Gold Sea Salt has lots of minerals!)

One 3-pound whole chicken

One 3-inch piece peeled ginger, halved lengthwise (optional)

6 ounces rice noodles (about 4 cups)

Directions

Special equipment:

6-quart Instant Pot

  1. Turn a 6-quart Instant Pot® to the high sauté setting. Add the oil and once hot add the carrots, celery, garlic, onion, 1 tablespoon salt. Cook, stirring, until the vegetables are slightly softened, 4 to 5 minutes.
  2. Add the chicken, ginger, if using, and 8 cups water. Follow the manufacturer’s guide for locking the lid and preparing to cook. Set to pressure cook on high for 20 minutes.
  3. After the pressure cook cycle is complete, follow the manufacturer’s guide for quick release and wait until the quick release cycle is complete. Be careful of any remaining steam, unlock and remove the lid. Remove the ginger and discard. Use a pair of tongs to remove the chicken from the pot and put into a large bowl and allow to cool for several minutes.
  4. Switch the Instant Pot® to the high sauté setting and bring the soup to a boil. Once at a boil, add the noodles and cook until al dente, 4 to 5 minutes.
  5. While the noodles are cooking, use 2 forks to remove the skin and bones from the chicken and shred the meat into bite-size pieces. Season the chicken generously then add the meat back to the pot. Yummy! Ready to eat!

What if you are traveling with your family and everyone is starving. The only “restaurants” are fast food. Now what? It may not be the best case scenario but ALL of us have been there.

 

Here is a list of healthier choices for fast food stops:

  • Chick-fil-A: Grilled chicken nuggets, chicken salads , multi-grain breakfast oatmeal, grilled market salad
  • Chipotle:Burritos, tacos, salads with a variety of meats, veggies, beans, rice and guacamole, vegetarian salad
  • Cheese Factory: Steaks, fish, seafood, salads and various appetizers.
  • Dunkin Donuts: egg and cheese English muffin
  • Wendy’s: Many chicken salads, as well as grilled chicken wraps, chili, Jr. hamburger
  • McDonald’s: McDonald’s offers several healthy salads, mostly made with chicken, vegetables and fruit, small hamburger
  • KFC: Grilled chicken pieces and a side of green beans or corn cobs, Kentucky Grilled Chicken Breast (on the bone) and a side of Green Beans
  • Subway: whole grain bread and include plenty of vegetables in your sub. Veggie Delite (6-inch)
  • Taco Bell: veggie power meal bowl, Fresco Grilled Steak soft taco, power meal burrito, chicken soft taco fresco style, bean burrito, breakfast burrito, spicy tostada
  • Carl’s Jr: charbroiled chicken salad, 1/3-pound lettuce-wrapped thick burger,  low-carb charbroiled chicken club
  • Burger King: tendergrill chicken sandwich, tendergrill chicken garden salad, Whopper Jr., veggie burger

 

Just take your time to read through the menu. You will most likely find something that is healthy, or can be made healthy with simple modifications.

 

I hope this makes your day trips and travels healthy and happy!

More information about Dr. Kneale

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Healthy Snacks to Pack for Your Kiddos

By Joy Feldman

 

Need some healthy food ideas to pack for your kiddos? Don’t stress, these are easy.

Here you go:

 

  • Mozzarella or cheddar cheese sticks
  • Rolled slices of turkey or chicken breast
  • Thermos filled with hot soups or chili
  • Quinoa Tabouli with blue corn chips
  • Mini Turkey meatballs on a toothpick
  • Apples with almond butter
  • Fresh fruit with whole milk yogurt
  • Hummus with veggies
  • Snap Peas
  • Green Beans with yogurt dip
  • Assorted nuts
  • Kale chips
  • Mozzarella with basil and cherry tomatoes on a toothpick
  • Mashed egg and avocado on gluten free bread or crackers
  • Roasted Pumpkin Seeds
  • DIY Applesauce
  • Sliced Turkey and Chicken
  • Hard boiled eggs
  • Baked Sweet Potato Fries
  • Roasted Chickpeas

 

 

Here’s to your health!

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Warning: Food is not Enough Anymore

By Dr. Kneale

You may have heard that taking vitamins and minerals is a waste of money and that you can get everything you need from your diet. They say, if you eat a variety of foods, you’re covered. Or if you are following a nutrient-dense diet full of great quality foods there is nothing to worry about.

Our grandparents did not need any supplements and they lived a long and healthy life. Why are we not seeing the same results?

I see clients every day with symptoms such as fatigue, skin issues, brain fog, exhaustion, as well as hair loss, digestive issues, migraines, hypothyroid, hyperthyroid, and adrenal burn-out.

The list goes on and on.

I have clients experiencing bone loss in their 20’s, arthritis in their 30’s, diabetes in their teens and constipation in toddlers.

In my youth, I never heard of anyone with cancer; nowadays, it is rare to not know someone confronted with this deadly disease.

What has changed?

Our environment and lifestyle have changed immensely over a short period of time and continues to do so.

Why foods alone is not enough

1) Depleted Soil

Growing the same crops on the same land year after year will rob the soil of nutrients.

If we grow our fruits and vegetables on soil that is depleted of vitamins and minerals it will produce depleted fruits and vegetables. Soil is no longer rested and replenished; instead it is exhausted of nutrients and grown using petrochemical fertilizers that enhance growth. Admit it…you have seen an orange that looks like it has been taking steroids! Our foods are grown for quantity rather than quality.

The Organic Consumers Association cites several studies with similar findings of swindling nutrient levels in our food:

  • A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent[1]

(My note here: these are significant decreases in only 22 years!)

  • A landmark study on the topic by Donald Davis and his team of researchers from the University of Texas (UT) at Austin’s Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Davis and his colleagues chalk up this declining nutritional content to the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition.

“Efforts to breed new varieties of crops that provide greater yield, pest resistance and climate adaptability have allowed crops to grow bigger and more rapidly,” reported Davis, “but their ability to manufacture or uptake nutrients has not kept pace with their rapid growth.” There have likely been declines in other nutrients, too, he said, such as magnesium, zinc and vitamins B-6 and E, but they were not studied in 1950 and more research is needed to find out how much less we are getting of these key vitamins and minerals.[2]

Are you seeing a trend here? There is a “reliable decline” in many vital minerals and vitamins in the foods we eat. Our modern foods may fill the void of hunger but they are not building our bodies to maintain health.

2) Modern Food Quality (or lack thereof)

Our food supply is bombarded with thousands of artificial flavors, color enhancers, sweeteners, softeners, and chemicals to preserve it. Many are GRAS (generally recognized as safe) in small quantities. What has not been tested is how much we can tolerate safely and the interaction of having a toxic cocktail of more than one at a time which is common.

Two common toxins in our food:

Aspartame: technical name for the brand names such as  NutraSweet, Equal, Spoonful, and Equal-Measure. Some common symptoms: dizziness, nausea, headaches, rashes, anxiety, and more.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious, including seizures and death. [3]

MSG (Monosodium glutamate):  A flavor enhancer added to Chinese food, canned goods, vegetables and others. MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions — known as MSG symptom complex[4] — include:

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

 

All of these chemical variations to our food supply lowers the nutrients in the food we eat.

3) Toxic Exposure

We are exposed to toxins in the air we breathe, skin care products, make-up, EMF (electromagnetic fields: cell phone, Wi-Fi, etc..), food, water, and our body produces toxins.

We have to have essential nutrients in our body to be able to get rid of any toxins we are exposed to. When we do not have what we need, our body will use replacement parts to keep going. If your body needs zinc in the pancreas to make insulin and zinc is not available, your body will use a replacement part (toxic metal or less preferred mineral) in its place. Good news: the body keeps going. Bad news: replacement part is just that, a replacement part, so it does not work as well or as long and it is very common to notice unwanted symptoms.

4) Food Traveling Long Distance

All fruit and vegetables are picked before they are ripe so that they do not spoil by the time they get to the grocery store.  Many nutrients are supplied when our foods are ripe. From there, they have to travel many miles and lose more vital nutrients in transit.  If it is coming from another country, the food may be sprayed or irradiated to improve the shelf life. Food irradiation (the application of ionizing radiation to food) is a technology that improves the safety and extends the shelf life of foods by reducing or eliminating microorganisms and insects.[5]

5) Diets to Lose Weight

There are so many diets. I cringe to even say the word, mainly because most are terrible for our health, especially if the goal is to lose weight. Starving yourself of nutrients to lose weight can lead to a plethora of health issues.  When you are restricting calories, it is easy to become malnourished in minerals and vitamins. Do you know of someone who has lost a lot of weight but still looks and does not feel healthy?  One reason why is that they became nutrient depleted.

6) Poor Digestion

What we put in our mouth, our digestion has to deal with. Eating refined foods and chemicals has harmed our digestive system. There are many scientific studies that have shown that we absorb fewer nutrients from our foods as we age. Digestive enzymes naturally decline as we age. These enzymes help to break down and absorb nutrients from the foods we eat.  As a result, many people do not absorb nutrients well.  This creates a viscous cycle.

7) Athletes

Guess what happens when we exercise? We require more nutrients. I was working with a marathon runner that started getting many muscle cramps, shortness of breath when running and other symptoms. He had been running since he was in his teens, and is now in his 40’s. His hair tests showed he was low in many minerals. After improving his mineral balance with excellent quality mineral and vitamin supplements, his symptoms disappeared and he was able to enjoy running again.   I am not a big advocate for excessive exercise, but I have clients that live for it. Without enough nutrients, exercise and training can damaged your body and can cause injuries and other health issues.

 

8) Stressful Lifestyle

Stress alone uses up many more nutrients. It can deplete zinc, calcium, magnesium and others. Zinc can be eliminated from the body within hours of stress. Many people are rushing through their day; eating on the run.  Bad eating habits combined with lack of regular meals is like withdrawing from our bank accounts without making regular deposits.  Stress activates the sympathetic nervous system (fight of flight) which tends to use up nutrients more quickly and can impair digestion.

9) Health Issues

Do you suffer from any health issues? The body requires many nutrients to stay healthy and function well. Low nutrients in the body hinders our ability to heal.

I had a client that had a wound on his leg that would not heal. Shortly after he started taking the correct minerals and vitamins for his body, the wound healed completely.

10) Following the RDA (recommended daily allowance)

The RDA is the minimal amount you need of all vitamins and minerals. We want optimal health, not just enough mineral and vitamins to avoid showing symptoms. That would be like having a broken leg and asking the doctor to fix it so you could just walk. We would want our leg working optimally to be able to run, dance-not just sit. Do you want vibrant or just ok health?

11) Not Eating Organic

(Do a comparison at the local store of organic and non-organic cost)

What is organic food? Food that has been grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.

 

This next section is from Organic Food and What you Need to Know[6]

Organic produce contains fewer pesticides. Chemicals such as fungicides, herbicides, and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.

Organic food is often fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.

Organic farming is better for the environment. Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.

Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. Feeding livestock animal byproducts increases the risk of mad cow disease (BSE) and the use of antibiotics can create antibiotic-resistant strains of bacteria. Organically-raised animals are given more space to move around and access to the outdoors, which help to keep them healthy.

Organic meat and milk are richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions.

Organic food is GMO-free. Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

Non organic foods have fewer nutrients and more toxins due to processing.

12) We Simply don’t eat Enough Fruits and Vegetables

Most people do not eat enough fruits and/or vegetables. We get many needed vitamins and minerals from both. In my practice I encourage a variety of vegetables and some fruits.

Center of Disease Morbidity and Mortality Weekly Report 2010: A diet high in vegetables and fruits can reduce the risk for many leading causes of death and can play an important role in weight management.

This report describes the results of that analysis, which indicated that, in 2009, an estimated 32.5% of adults consumed fruit two or more times per day and 26.3% consumed vegetables three or more times per day, far short of the national targets (which was 75%).

These findings underscore the need for interventions at national, state, and community levels, across multiple settings.[7]

The belief that we get all of our nutrients from foods was once a valid argument, but sadly that is not the case anymore.

I have worked with over 30,000 clients and ALL of them benefited from taking nutritional supplements. Benefited how you might ask? Symptoms disappearing (see testimonials on this site), more energy, thinking clearer, and  simply just enjoying life.

To know how much and which supplements to take please click link: Which Supplements to Take

More information about Dr. Kneale DrKneale.com

[1] https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

[2] Journal of the American College of Nutritionwww.jacn.org

[3] Dr. Mercola, Nov. 2011 Most Dangerous Substance Added to Food

[4] What is MSG? Is it Bad for You? Katherine Zeratsky, R.D., L.D.

[5] Food Irradiation: What you Need to Know https://www.fda.gov/food/resourcesforyou/consumers/ucm261680.htm

[6] https://www.helpguide.org/articles/healthy-eating/organic-foods.htm/

[7] Center of Disease Morbidity and Mortality Weekly Report Sept 10, 2010 http://www.cdc.gov/mmwr/PDF/wk/mm5935.pdf

 

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Krazy for Kale!

“Changing our diet is something we choose to do, not something we are forced to do. Instead of dreading it, try saying” Here’s another thing I get to do to help myself. Great!”

 

I love Kale! And guess what? It is one of the world’s healthiest foods. It provides a whole host of health benefits that other veggies cannot. Studies show that this superfood should be consumed at least 2-3 times a week to reap all of the health benefits it can offer. So what makes Kale so fabulous?

 

For starters, it is a great source of vitamins A, C and K. These types of vitamins are vital for maintaining good vision, a healthy immune system, proper hydration and normal bone growth. It’s also very rich in iron and fiber, can help lower cholesterol, and can help prevent the onset of other ailments such as arthritis and asthma. Most importantly, kale is loaded with powerful antioxidants that have been associated with the reduction of different types of cancers.

 

How often do you and your family eat kale? Why not give it a try.

 

Sauteed Kale: The Joy of Eating Green

Recipe from Joyful Cooking in the Pursuit of Good Health

 

Serves 4

 

4 cups of shredded kale

2 tablespoons of olive oil

¼ teaspoon of minced garlic

 

Heat your skillet and add olive oil

Add garlic. Toss your kale for 3-4 minutes

 

Here’s to your health!

Joy Feldman is a writer, author and lecturer. She is the author of Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? Learn more at www.joyfeldman.com or www.isyourhairmadeofdonuts.com

Learn more at www.joyfeldman.com

 

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Reclaim Your Kitchen: Cook Meals that Foster Good Health For Your Family

By Joy Feldman, NC, JD

 

“If a woman could see the sparks of light going forth from her fingertips when she is cooking, and the substance of light that goes into the food she handles, she would be amazed to see how much of herself she charges into the meals that she prepares for her family and friends.

 

It is one of the most important and least understood activities of life, that the radiation and feeling that go into the preparation of food affect everyone who partakes of it. And this activity should be unhurried, peaceful, and happy because the substance of the lifestream performing the service flows into that food and is eaten, and actually becomes part of the energy of the receiver. It would be better that an individual did not eat at all than to eat food that has been prepared under a feeling of anger, apathy, resentment, depression, or any outward pressure.” (Maha Chohan, Electrons)

 

There is no other way to feed kids quality foods other than rediscovering you kitchen and cooking wholesome meals. When you cook your own meals, you know what is in your food. Cooking helps to guarantee that your foods come from the earth without any unhealthy additives. Preparing and cooking real whole foods is a necessary step to improved health. Its time to slow down, get back into the kitchen and cook meals that foster good health.

Food preparation at home is an opportunity to teach children and have fun with them as well. When children feel a part of the process, they are more likely to try new foods. I often let my children thumb through cookbook recipes and have them pick out what they like.

So let’s get those young one’s cooking! In our household, everyone is included in meal preparation. I find this helpful because it exposes everyone to a variety of different types of food. Children can help create new recipes at mealtime by allowing them to participate in the process. It will also raise your awareness about their preferences. Planning meals ahead of time is essential. Hungry teenagers won’t always wait for that well-balanced meal to finish cooking. Quality protein, fats and lots of vegetable strengthen their bodies and help them grown into vibrant young adults.

Children can be notoriously picky eaters. By letting them have input in the kitchen you’re likely to have better success when dinner is on the table. Nutrient rich dishes are as essential as ever, given the physical and emotional stresses that face our children every day. Moreover, parents are competing with a perpetual onslaught of advertisements for foods that have a shockingly low nutritional value, but rate high in flashy commercial and seductive packaging. Countless snack foods advertise bogus health benefits from so called vitamin drinks to energy bars.

Let’s all consider the importance of reclaiming your kitchen. It does not mean you have to spend long hours cooking. But it does mean that you need to spend some time preparing and cooking food with wisdom, so you create the healthiest options for your family.

 

Mini Turkey Burgers for Lunch or Dinner: Recipe serves 4 people

Ingredients:

  • 1.5 pounds of ground turkey
  • 1 cup sautéed Vidalia onions
  • ½ cup chopped dried cranberries
  • ½ teaspoon crushed red pepper
  • 1 teaspoon fresh marjoram (dry is acceptable)
  • Sea salt and freshly ground black pepper to taste
  • 8 large leaves of Boston Bibb lettuce ( Other large leaf lettuces are acceptable)
  • Your favorite toppings such as red onions, pickles, tomatoes…etc.
  • 4 slices sharp cheddar cheese cut in half

Cooking Method:

  1. Preheat grill on high for 10 minutes or grill pan on high for 2 minutes
  2. In a medium mixing bowl add the top 6 ingredients and mix completely
  3. Portion the meat mixture into 8 equal balls
  4. Flatten each ball with the palm of your hand and place half of a slice of cheddar in the center
  5. Fold the meat around the cheese then roll to form a mini hot dog
  6. If the meat is too sticky to your fingers, try dipping your fingers in cold water
  7. Place each stuffed turkey burger on the hot grill and cook thoroughly until they reach an internal temperature of 165˚F
  8. Place each fully cooked burger at the center of a Boston Bibb lettuce leaf
  9. Top with your favorite toppings
  10. Roll the sides over the cooked burger and toppings, then roll downward to form a spring roll-like lettuce wrapped burger and enjoy for lunch or dinner

 

Joy Feldman is a writer, author and lecturer. She has an international private nutritional consulting practice and has the authored Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? To find out more information: joyfeldman.com or isyourhairmadeofdonuts.com

 

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The Pressure Is On! Pressure Cooking 101

By Joy Feldman, NC JD

It is dinnertime and you are pressed for time. Little beads of sweat form on your upper lip as your forage through your fridge trying to figure out what to cook for your family.  Those kiddos are getting hangry.  And your stress level begins to build.

 

Don’t panic. I have a solution for you. It is easy and quick, and guess what? It is nutrient rich as well.  Let me introduce you to the Pressure Cooker. Quick and easy, this kitchen tool can cook an entire nutrient rich meal in under 20 minutes.

 

Some compare the Pressure Cooker to the Cheetah in that it cooks super fast.  So let me take you through the steps on how to use this as there can be a bit of a learning curve.

 

Here are the basics:

  1. Place  1 cup of water in pressure cooking pot (use the inner pot)
  2. Add in your food- veggies for example
  3. Lock the lid
  4. Make sure the valve is in position
  5. Select a cooking button
  6. Voila! Watch it cook and do all the work

 

Now that we have that down, let’s discuss why Pressure Cookers are the superstar of cookware:

 

  1. Foods retain most of their nutrients because they are cooked so quickly. When foods are cooked for long periods of time, they lose more nutrients. Oh and yes, they taste absolutely delicious.
  2. For those who are energy conscious, this product saves energy. One pot cooking, means less burners. Short cooking time cuts back on costs.
  3. Shorten prep time for meals- When you need a meal quickly, this will be your best friend. Place all your ingredients in the pot and dinner will be ready in minutes.
  4. If you live in a hot climate or if it is summertime, your kitchen will not get overheated by turning on the stove and oven. With your Pressure Cooker, it retains the heat and steam so none of it fogs up or heats up your kitchen.
  5. My favorite, less clean up is required. Only one pot to clean. Woo hoo!

 

Once you become accustomed to using this product, you have nothing at all to fear. Rather, you have everything positive to gain. American pressure cookers are of high quality and will last you a lifetime.  Check out this helpful

Video to learn more-  https://www.youtube.com/watch?v=56DAF1jNcSg

 

 

 

Here’s to your health!

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Clacium 101- 5 Easy Steps to Improve Your Intake of this Important Mineral

By Joy Feldman, NC,JD

 

Most of us are careful about counting calories and watching our fat intake. Maybe you even walk 3 miles each day rain or shine.  But do you pay close attention to one of the most important minerals your body needs for bone health?

 

When it comes to strengthening bones and teeth, Calcium is the king of minerals. Moreover, it also helps muscles and nerves function optimally. And it’s important to note, that Calcium isn’t something that your body can manufacture itself, so it’s essential your diet meets this critical need.

 

Did you know that bones and teeth store about 99 percent of the calcium in the body, with the remaining one percent usually found in blood, muscles, and other bodily tissues and fluid? Now this is important to note- if you do not get enough calcium from the foods you eat, your body will literally take the minerals out of your bones, depriving them of this critical nutrient.

 

So what are the best sources of calcium? Dairy foods are an excellent source of calcium, but so are green leafy vegetables. One cup of spinach contains almost 250 milligrams of calcium, while a cup of kale has almost 100 milligrams. Broccoli contains 80 milligrams, making it another healthy vegetable to include in your diet. Other excellent sources include canned sardines (325 mg per 3 oz), canned salmon (180 mg per 3 oz), nuts such as almonds, legumes like garbanzo beans or peas, and fortified tofu (130 mg per 1 cup).

 

There are many easy ways to boost your calcium intake by sneaking these foods into your daily diet:

  • Add beans to soups, chili, and pasta dishes.
  • Grate cheese over soups and salads.
  • Enjoy yogurt with some crushed almonds.
  • Include leafy vegetables in baked casseroles
  • Increase your intake of cooked green vegetables by adding these delightful marvels to salads.

 

Here’s to your health!

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How am I ever Going to get my Child to eat Fresh Foods?

By Michaela E. Gordon, OTR/L

 

I am sure that there are many parents out there that have the struggle of getting their children to try new foods and adding those foods consistently to their repertoire. Literature shows that approximately 25-40% of typically developing children and up to 90% of children with disabilities have issues related to feeding and eating (Clawson, et al, 2008, O’Briend et al., 1991). A child’s acceptance of food is influenced by their biological make up, their culture, and their individual experiences they have around food.

 

There is a developmental, sensory-motor process to introducing different food consistencies to an infant and child. The infant will start with breastfeeding or bottle feeding since they are suckling and sucking with very primitive fine motor abilities. As the baby’s head and trunk stability develops, pureed foods can be introduced. From there, more solid foods can be added as the baby’s ability to manage and chew food becomes more efficient. As the baby ages, they begin to pick up food with the fingers, manage a sippy cup/open cup, and begin to use utensils. Challenges with recognizing or managing food textures, temperature, and tastes as well as oral motor or fine motor challenges, can all influence your child’s ability to try new foods and to continue to expand their food repertoire.

 

Children also go through developmental phases of rejecting previously accepted foods and they can also become picky with trying new foods. These phases are not long -term and if they continue for a long period of time, these issues could be related to other sensory-motor or social-emotional difficulties.

 

Interestingly, there is literature indicating that taste buds are influenced by what we eat. For instance, if the child eats processed foods and then you try to introduce a whole food such as a piece of fruit or vegetable, the child may perceive the whole food in a completely different way due to the processed items their taste buds are accustomed to. The child may not accept the food you’d like them to try because of the other foods included in their diet. It’s similar to when you try to eat healthy. At first, it’s so hard to stop eating the processed food. Once you get on a roll, you wonder, “Why was it so hard for me to stop eating that? I love vegetables!” Then after a while, you might start to eat “cheat foods” again. Next thing you know, you feel like you are picking up your baby spinach like a stack of hay and painfully enduring every bite, while you dream of your next favorite splurge. Kids are no different!

 

Lastly, food and drink consumption is not just a part of our survival mechanism, but it is also a social experience. We commune and celebrate life through food with friends and family. We begin to create associations between our emotions and the foods we eat. Some associations can lead to unhealthy eating habits, taking us away from food for nutrition and positive communing with others. Some of us comfort ourselves and our children with sugary or salty processed foods when we feel sad or lonely. Some of us have intense conversations during mealtimes, leading to negative associations, which affects the food experience. A parent may become upset and get involved in a power struggle over the child eating his/her food, which leads to mealtimes becoming an enduring experience rather than a relaxing, enjoyable experience.

 

That’s a lot to think about right? Here are some tips to help you to start work on increasing your child’s food repertoire:

 

  1. Walk the walk! If you want your children to eat fresh, wholesome food, then you, the parent needs to be an example of that. It’s good for you and it’s good for them. If you don’t eat fresh foods, you will realize that your taste buds aren’t necessarily craving those vegetables, but rather something processed liked a bagged snack or sugary treat. It’s a group effort to train the taste buds in the family so your bodies recognize the food that will keep them vibrant and healthy!
  2. Shift your mind from the American children’s menu! Yes, children tend to prefer more bland, simple foods as they are developing, but it doesn’t mean we should feed them fried foods, processed foods, and sugar-filled foods. You can make simple foods and keep them healthy. I love Joy Feldman’s cookbook, Joyful Cooking: In The Pursuit of Good Health. It has a wealth of information about preparing fresh foods and she also has a section of fun ideas for kids.
  3. Some children like the spicy, salty, sour and more flavorful foods! It’s also important to know that some children need the extra taste in order to recognize the food they are eating. There are many spices and herbs to enhance the taste of food.
  4. Children are smaller than parents so you want the meal to be appropriate to their size. Some kids will feel overwhelmed by the expectation of eating a lot of food and just won’t eat it all if the plate looks as big as them!
  5. Your child’s plate should exude compromise! What I mean is that the plate should have 1-2 things they like to eat and 1 thing you’d like them to try. There is no bribing or guilting them if they don’t eat the food. However, there is also no extra food given to them if they are still hungry and they haven’t eaten what was offered. If you have a child that is strong-willed and refuses to eat the offered food or you have a child that is not ready to accept that food for other reasons , you will want to plan for healthy, smaller meals or snacks in between so they have more intervals of eating.
  6. Don’t give up! It can take up to 25+ times of food exposure before a child might eat a food. That’s a lot of times. So just be patient as you expose them to the foods.
  7. Eat at the good ‘ol kitchen table! Some parents don’t realize how much their kids are snacking and drinking because they don’t sit for a proper meal. Parents are usually busy and on-the go, so I realize this is hard, but it’s a good habit to teach children to stop and eat. It is also a good habit for you too!
  8. Move those bodies! Mealtime can feel long to a child and you may find that your child doesn’t want to sit to eat. You may even find yourself chasing your child around the house trying to get them to eat their food. Instead of that, have your child jump on a trampoline, rock back and forth on a therapy ball, get some bike riding or swinging in, or wheelbarrow walk them to the table so they get out all their wiggles out before they eat.
  9. If you feel you are having a really hard time getting your child to eat, you may need a referral to an occupational therapist or other specialists to rule out other aspects that may be impeding their eating development. You can contact your local occupational therapist and inquire about feeding supports.

 

In today’s world, we have many food options (or at least we are led to believe we have “food options”) and it’s no wonder that parents are up against so many food struggles. Be patient and kind with yourself and your children. Your job is to present them with opportunities to eat fresh foods and their job is to eat it. May you and your children be vibrant and healthy!

 

For more information about the author, please go to http://www.michaelagordon.com/

 

References:

Clawson, B., Selden, M., Lacks, M., Deaton, A. V., Hall, B.,& Bach, R. (2008). Complex pediatric feeding disorders: using teleconfereing technology to improve access to a treatment program. Pediatric Nursing,  34(3), 213-d216.

Feldman, J. (2012). Joyful Cooking: In The Pursuit Of Good Health.

O’Brien, S., Repp, A. C., Williams, G. E., & Christophersen, E. R. (1991). Pediatric feeding disorders. Behavior Modification, 15, 394-418.

 

 

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Get Juiced!

By Joy Feldman NC, JD

Cellular cleansing. That is one of the many benefits of juicing. By oxygenating and cleansing the body, you create and enhance the health and fitness of your body from the inside out.

 

With the hot days of summer before us, sometimes getting the most nutrient dense foods into our bodies is not an easy task. One way to ensure that you maximize your mineral intake, is to juice your veggies. Now, that does not mean you should push your veggies to the side of your plate.  Eating your veggies are important! But juicing has a role in your health as well. This extraction process provides your body with a boost of nutrients, enzymes, vitamins and minerals in a form that the body can easily utilize, absorb and digest.  Easily absorbed minerals such as calcium, potassium, and silicon are contained in this fresh juice. These minerals help the body restore the biochemical and mineral balance in the cells. In addition, juicing concentrates the nutrients by eliminating the fibrous part of the raw vegetables and other foods that are juice. Studies show that the nutrients from juiced vegetable are present in your bloodstream within thirty minutes of consumption.

 

My favorite veggies to juice are carrots. And there are many good reasons that Bugs Bunny always ate his carrots. History shows that the carrot has been recorded as medicine by the early Greeks, and has since been valued by many different cultures. Carrot juice, the king of vegetable juice, is often referred to as the “miracle juice” because of its many health benefits. Research finds it provides protective agents in the building and maintenance of health in both young and old. It has a delicious sweet flavor that makes it very appealing to everyone, either plain or combined with other green vegetables.

 

This orange vegetable has one of the highest amounts of beta-carotene, as well as a cohort of other carotenes. It not only contains vitamins B, C, D, E and K, but it also mineral –rich with calcium, copper, magnesium, potassium, sodium, phosphorus, sulfur and iron. These alkaline minerals help soothe and tone the intestinal wall, as well as build bones and teeth. This mineral rich juice also builds skin, hair and nails. Additionally, carrot juice has a tonic and cleansing effect on the liver, which helps to release bile and excess fats. The juice is also excellent because it provides a readily bio-available form of calcium. Give this sweet vegetable a try and before long, you too will be saying, ‘What’s up Doc?”

 

Here’s to your health!

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