Healthy eating tips for Families

Here are the rules for a healthy house, no matter how busy you are.

1) Thou shalt eat meals at the table as a family whenever possible.
It does not matter if you only manage to achieve this once each week but the very simple coming together of families over food has a powerful health impact even above and beyond the basic nutritional benefits. Research has shown that families who sit down to enjoy a meal together on four occasions throughout the week have teens who perform better at school; who have higher levels of psycho-social functioning, and who are less likely to be depressed and abuse drugs and/or alcohol. Such findings would suggest that there is something very special about the way families communicate over a meal, so even if you can only mange it a couple of times during the week, sit down to eat dinner together as a family, with the television switched off.

2) Thou shalt be a good role model.
If you do not eat well and rarely exercise, is it surprising that your kids do not either? While a “do as I say, not as I do” approach may seem fair to you, the truth is that kids become like their parents, which basically means that if you are fit and healthy, your kids will be too. Start to look after your own body by feeding it good quality food and moving it regularly. Not only is this role modeling imperative when you have small children, it also means that your life and well being will be improved as you start to feel better, have more energy and keep your own weight under control.

3) Thou shalt only keep foods in the house that you want family members to eat.
Excuses like “but they are for guests”, or “only one of my children needs to watch their weight” are ignoring the fact that keeping poor quality, high fat, high calorie foods at home in large volumes basically means that you will eat them. If you don’t want your family to eat them, don’t buy them.

4) Thou shalt be an active family.
While shopping centers and the movies may be filled with families during weekends and school holidays, it should be remembered that the more recreational time that is spent outdoors, the better. Commit to getting outdoors and into nature as a family at least once a month and instil this appreciation in your own children so they too can pass a love of outdoor activities on to their own children.

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Food Takeout Tips

The delivery menu. A full meal (or more) brought to your door in 30 minutes or less. No cooking. No cleaning. It’s like going to a fine restaurant, a dream come true. But it can be a nightmare for your figure if you succumb to some of the common pitfalls of deliverable cuisine. Here are some things to keep in mind so you can order your dinner in.

What to watch out for
1. Good things come in small packages. Unfortunately, most delivery food comes in large packages. It’s rare that you can get someone to bring you one or two slices of pizza. You usually get the whole pie. And Chinese and Thai food come in those top-heavy tapered white boxes, so while it may seem you’ve only eaten half a container, you’ve actually gone through most of it. Before you dig, get a plate from your kitchen, and put a serving on your plate and put the rest in the refrigerator for another time. By removing the extra food, you’ll significantly reduce the chance that you’ll power-eat your way through two or three meals’ worth of calories straight out of the container.

2. Don’t eat the “minimum.” One problem with delivery, especially for single people, is that there’s usually a $10.00 or $12.00 minimum. If the entrée you order doesn’t meet the minimum delivery cost, don’t be lured into loading up your order with fatty appetizers or extra desserts just to ensure free delivery. Instead, order two individual-sized entrées and put one in the fridge for tomorrow’s lunch or dinner. You’ll save money on the delivery fee, plus that’s two nights in a row you don’t have to cook. You win!

3. Watch your sides. Your diet’s already in trouble since you have to order a banquet’s worth of food just to get the delivery guy to show up at your door. Don’t get talked into the add-ons like egg rolls, breadsticks, or chicken wings. Don’t let a craving, a phone order-taker, or just plain habit talk you into indulging in these unnecessary extras. Your pizza’s already going to run you roughly 300 calories a slice (and do you honestly expect to stop at just one?); do you really want to add 300 calories’ worth of wings to that?

4. Read the fine print. Look for words and phrases like “steamed,” “boiled,” “all white meat,” etc. Stay away from words like “fried,” “crispy,” “cheese-filled,” “creamy,” etc. Also, some menus include heart icons next to the healthier items—keep an eye out for those!

5. Spice it up. If you can take the heat, sprinkle some hot peppers on your pizza or order your food extra spicy! While some claims that spicy food will boost your metabolism, there are some other benefits to eating the hot stuff. First off, peppers and curries add a lot of flavor without adding sodium, so pick dishes that emphasize spice over salt. Secondly, if your mouth is on fire, you might be encouraged to drink more water to cool you off. In addition, water will help keep you feeling full, which helps a lot with portion control. Avoid drinking high-calorie sodas, beers, or sweet iced tea to put out the fire.

What to order
Most of the restaurants that deliver are local eateries, not national chains. Here are some tips for good things to order and bad things to avoid for three of the most popular categories of restaurant.

Chinese
• Get steamed. Order steamed rice, not fried, and go with brown rice if they have it—it has extra fiber.
• Veg out. Look for the dishes that are mostly vegetables and are steamed rather than fried. If you order dishes like beef and broccoli, ask them for extra broccoli.
• Soup it up. Egg-drop, wonton, and hot-and-sour soups are good low-cal, low-fat options (although they usually have plenty of sodium). Fill up on some soup and put away half your entrée for later.
• Grease: not the word. Stay away from deep-fried dishes like egg rolls, crispy orange chicken, General Tso’s chicken, sweet-and-sour pork, etc.
• Lay off the sauce. Watch out for sauces made with corn syrup or oil. Request low sauce or no sauce. An order of kung pao chicken seems healthy but it’s sautéed in enough oil that it can have fat with more than an entire day’s worth. If possible, ask how it’s prepared.
• Pass up the salt. Ask for low-salt options. Don’t use the full-sodium soy sauce packets that come with your meal. Instead, invest in your own bottle of low-sodium soy sauce. Also, make sure your restaurant is one of the many that no longer use monosodium glutamate (MSG) in their dishes.
• Switch it up. For dinner combos, see if you can substitute healthier options for the normal items. For example, ask for an extra serving of steamed vegetables instead of the side of starchy chow mein or fried rice.
• A fortune cookie has only 30 calories and no fat, and potentially brings good news or a daily affirmation—treat yourself!

Pizza
• Don’t pick up that phone. It’s hard to find healthy pizza and it’s much better to make your own.
• More veggies. Load up on veggie toppings like peppers, onions, mushrooms, tomatoes, fresh garlic, jalapeños, etc.
• Less fat and/or less cheese. Ask or use low-fat cheese, or ask them to use half the cheese.
• Defeat the meat. Try to stay away from fatty meat toppings like pepperoni, meatballs, and sausage. Instead, try leaner options like Canadian bacon, chicken, or shrimp.
• Bust the crust. Most pizza chains list nutrition info on their Web sites, so make sure you take a look before ordering to ensure the smartest choice. Many places now offer whole wheat crusts and even thin crusts as better options.

Thai
• Lighten up. Many of the same tips for Chinese food apply to Thai food as well. Try to get steamed brown rice and lots of vegetables and stay away from heavy sauces and high-sodium dishes.
• Satay is a good option, but try not to use too much of the peanut dipping sauce, if any; that’s where your calories will start to add up.
• Watch the coconut milk. It’s delicious, but usually extremely fattening. Try to look for dishes flavored with ginger, citrus, curry, or chilies instead. Or ask if they can prepare your dish with low-fat coconut milk.
• Hold the milk. Thai restaurants offer a lot of delicious low-fat soups that you can fill up on. They also have some soups that are high in fat because of coconut milk. Try and order soups that don’t include it. And as with all soups, keep an eye on the sodium.
• Thai cuisine includes many salads that are a meal in themselves, such as Yum Nuah (beef salad) or Pla Goong (grilled shrimp salad). Many of these have simple lime juice dressings that are low in fat. But, as with American salads, and ask the restaurant what’s in the dressing or have it on the side.
• Go fish (or tofu). Check out the fish and tofu options. Thai restaurants have lots of dishes that feature seafood and tofu. And if you don’t care for either, the Thai spices might just help you overcome your aversion.

http://www.beachbodycoach.com/michelevaron
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http://www.uftbiz.com/michelevaron ­ Interested in a home based business? Learn more about Beachbody coaching and helping others stay motivated and accountable to reach their goals while you are also reaching yours!