All posts in category Nutrition

Delicious Dining

Scott, the kids, and I just returned from our 3 day trip to Orlando. One of the reasons we love Orlando is because they have great restaurants. And while we did dine at one of our favorite spots, Whole Foods, I do eat other places too! The girls love to eat at Sweet Tomatoes. Even though this is an all-you-can-eat spot, they have so many great, nutritious options that I love to go here because I get what I want and my calorie-consuming, quick-to-burn-it-off husband and consume all he can. Stick to the vegetables, broth-based soups, sweet potatoes, and fruit, and avoid all the “extras”- sauces, cream-based soups, excessive slices of foccacia bread, and too much frozen yogurt toppings and you’ll do great!

We also love First Watch. It is a chain that is slowly starting to pop up around the country. They serve breakfast all day along with sandwiches, soups, and salads. They have a lighter section in their menu and offer egg whites and egg substitutes at no additional charge. Here is a picture of my turkey, feta, and tomato egg white omelet.

And both places offer coupons when you sign up on their websites!

First Watch Omelet

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by M. Terry on May 28, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on May 28, 2011

https://wholetothecore.com/2011/05/28/delicious-dining/

May is Celiac Awareness Month

Chances are you know someone with Celiac disease. This autoimmune condition affects 1 out of every 133 Americans. This disease occurs because of a body’s inability to absorb foods properly. This is due to a toxic reaction caused by gluten which, in turn, actually damages the small intestine. Gluten is found in all forms of wheat, so any product containing wheat must be avoided.

The most common symptoms of Celiac disease are:

-Abdominal cramping, intestinal gas

-Distention and bloating of the stomach

-Chronic diarrhea or constipation (or both)

-Steatorrhea (fatty stools)

-Anemia – unexplained, due to folic acid, B12 or iron deficiency (or all)

-Unexplained weight loss with large appetite or weight gain

Other symptoms may include:

-Dental enamel defects

-Osteopenia, osteoporosis

-Bone or joint pain

-Fatigue, weakness and lack of energy

-Infertility – male/female

-Depression

-Mouth ulcers

-Delayed puberty

-Tingling or numbness in hands or feet

-Migraine headaches

Check out the Celiac Disease Foundation for more information. Publix has a shopping list for those on a gluten-free diet, and most restaurants actually have a gluten-free menu from which you can order.

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by M. Terry on May 23, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on May 23, 2011

https://wholetothecore.com/2011/05/23/may-is-celiac-awareness-month/

Slashing Your Chance of Disease

I took Aleyah to the doctor yesterday for her 6-year-old well-child visit. I have never seen anyone so excited about seeing the doctor. When we left, she asked (with eager expectation) when she would be coming back. While I am thankful for her cooperation during the exam, I was even more pleased that her pediatrician was impressed that Aleyah’s only trips to the doctor’s office in the past three years was simply for her yearly visit. She told me that many kindergartners are sick all throughout the year, and she sees some once a month due to sickness. She credited Aleyah’s lack of illness to her healthy eating and activity level.

Aleyah’s diet is high in fiber, and fiber aides in slow digestion and sugar absorption which then lowers one’s risk of diabetes and cancer.

The International Journal of Clinical Practice had researchers look at more than 40 studies concerning exercise and its benefits, and they found that over 25 diseases occur at a much lower rate when regular physical activity is part of an individual’s lifestyle. (breast cancer, colon cancer, depression, heart disease, and hip fractures to name a few.)

While diet and exercise cannot guarantee a disease-free life, you can certainly lower your risk significantly and have a stronger immune system to combat any illness that may come your way.

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by M. Terry on May 10, 2011  •  Permalink
Posted in Fitness, Nutrition
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Posted by M. Terry on May 10, 2011

https://wholetothecore.com/2011/05/10/slashing-your-chance-of-disease/

For Moms-to-be and New Moms

As we approach Mother’s Day, I wanted to focus on this wonderful group of women who give 110% of themselves to their families. I remember when I was newly pregnant with Aleyah, I really began to think about what I was eating because I wanted to start her off by giving her all the nutrients she needed to be healthy. Dr. Sears gives 10 reasons why and how a expectant mom’s diet needs to change. BTW- while a pregnant mom is eating for two, she really only requires an extra 300-500 a day. Pregnancy is not an excuse to overindulge- you’ll be sorry for eating all that pizza and ice cream when you begin working off those extra pounds after giving birth.

As a new mom, I felt strongly about the importance of breastfeeding. I was blessed to have a strong support system that allowed me the opportunity to nurse all three of my children for 12+ months. Study after study shows countless benefits of breastfeeding for both mom and child. Dr. Walt Larimore has many blog posts concerning the studies that have been conducted on breastfeeding.

Here are just some of the benefits of a breastfed baby…

-stronger immune system

-lower risk of allergies

-less gastrointestinal infections

-stronger bond with mom

-lower risk of obesity

Benefits for Mom…

-bonding with baby

-lower risk of diabetes

-lower risk of cancer

-lower risk of cardiovascular disease

-loss of postnatal weight

Breastfeeding is the best for mom and baby. I would encourage any new mom to breastfeed if at all possible. While it does require a bit of a sacrifice on mom’s part, its benefits for both mom and baby are so worth it! I’ve never heard a mom say that she regrets nursing her little one!

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by M. Terry on May 6, 2011  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on May 6, 2011

https://wholetothecore.com/2011/05/06/for-moms-to-be-and-new-moms/

The Sabotage of Your Goals

Recently, a friend had made the effort to provide a healthier version of a special treat for her child. Even after seeing him enjoy this treat, a family member gave him the “real” thing. Needless to say, this mom was a bit frustrated. I completely understand that feeling. As a mom who encourages eating whole and clean foods, I have had to take many stands for my decision to keep them away from unhealthy choices, and I can relate to feelings of  frustration when I feel undermined. I think the number one reason others seem to interfere with our eating and exercise goals is lack of understanding. However, I also believe that people sabotage these goals because they are unhappy with their own choices when it comes to living a healthier lifestyle. Nutritionist, Cynthia Sass, offers some advice when dealing with people who are non supportive of your eating and exercising habits.

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by M. Terry on May 3, 2011  •  Permalink
Posted in Fitness, Motivation, Nutrition
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Posted by M. Terry on May 3, 2011

https://wholetothecore.com/2011/05/03/the-sabotage-of-your-goals/

Organic Coconut Oil Deal on Amazon

I have been researching coconut oil lately and have found that it has many health benefits. Amazon is offering a deal on Nutiva Extra Virgin Olive Oil. You can get a 2 pack of 15 oz tubs (30 oz total) for just $11.66. Here is how…

1.  Sign up for a FREE Amazon Mom account or FREE Amazon Student account. (Just takes a minute) This will get you free shipping!

2.  Order the Coconut Oil for $11.66 using the Amazon ‘Subscribe & Save’  (option at the right)

3.  After your order has shipped you can cancel the ‘Subscribe & Save’ subscription in your account setting.

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by M. Terry on May 2, 2011  •  Permalink
Posted in Deals And Steals, Nutrition
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Posted by M. Terry on May 2, 2011

https://wholetothecore.com/2011/05/02/organic-coconut-oil-deal-on-amazon/

A Great Start to the Week

Start the week off right by fueling your body with some essential nutrient-rich foods. Active.com has listed 15 Foods for a Healthy Diet.

  1. Yogurt
  2. Wild Salmon
  3. Egg Whites
  4. Leafy Greens
  5. Blueberries
  6. Almonds
  7. Black Beans
  8. Apples
  9. Tomatoes
  10. Orange Juice
  11. Sweet Potatoes
  12. Wheat Germ
  13. Pomegranates
  14. Hot Peppers
  15. Oatmeal

Some easy, throw together meal ideas include…

Berry and nut oatmeal

Mix 1 Tablespoon of wheat germ into old-fashioned or steel cut oats and cook according to directions. Drizzle with honey and top with blueberries and sliced almonds.

Sweet Potato and Cinnamon Yogurt

One of my favorites! Top a cooked sweet potato with plain, greek yogurt and sprinkle with cinnamon.

Mexican Salad

Top a bed of greens with black beans, tomatoes, hot peppers, and lean protein. Stir a splash of lemon juice into a 1/4 cup of Greek yogurt. Place the yogurt on top of the salad in place of your typical sour cream.

Wild Salmon with Dilled Yogurt

Mix fresh dill and with plain Greek yogurt and place on top of grilled or broiled salmon.

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by M. Terry on May 2, 2011  •  Permalink
Posted in Nutrition, Recipes
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Posted by M. Terry on May 2, 2011

https://wholetothecore.com/2011/05/02/a-great-start-to-the-week/

Saturday Mornings Were Made for Cracker Barrel

My family loves Cracker Barrel! We are creatures of habit so, whenever we go, I know who is going to order what before the menus are even opened (why do we even bother to look?). Morning, afternoon, or evening, my husband and kids will order breakfast- specifically pancakes. I was thrilled to see that their new menu items included mulitgrain pancakes. Scott ordered the stack that actually had granola in them and they were delicious. Pair these pancakes with the turkey sausage, egg whites, or put a dollop of peanut butter on top, and you have a great meal! I  e-mailed them to see if I could get the calorie count and/or ingredient list for the pancakes, but they said that, because of various ways of ordering their menu items, they do not give out this information. So, my suggestions to keep the calories down is to eat only half the stack or share with someone, skip the fruit toppings and whipped cream, hold the butter, and just go easy on the syrup (I love that they serve the REAL stuff!).

Enjoy your Saturday morning without overindulging whether you go out for pancakes or make your own whole grain pancakes.

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by M. Terry on April 30, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on April 30, 2011

https://wholetothecore.com/2011/04/30/saturday-mornings-were-made-for-cracker-barrel/

ORAC – A Superfoods Ranking

I recently discovered that there is a way in which science measures the antioxidant content of foods. It is called Oxygen Radical Absorbance Capacity (ORAC). Antioxidants help in preventing diseases, such as cancer, and also help fight aging. Fruits, spices, and legumes rank highest on the list. Here is a chart that lists some popular foods and their ORAC score. Click here for a more detailed list.

Fruits ORAC Score
Acai 18,500
Prunes 5,770
Pomegranates 3,307
Raisins/Dark Grapes 2,830
Blueberries 2,400
Blackberries 2,036
Cranberries 1,750
Strawberries 1,540
Noni 1,506
Raspberries 1,220
Plums 949
Oranges 750
Red Grapes 739
Cherries 670
Kiwi Fruit 610
Grapefruit, pink 483
Grapes, White 460
Banana 210
Apple 207
Apricot 175
Peach 170
Pear 110
Watermelon 100
Honeydew Melon 97
Vegetables ORAC Score
Kale 1770
Spinach 1260
Brussels sprouts 980
Alfalfa sprouts 930
Broccoli flowers 890
Beets 840
Red bell pepper 710
Onion 450
Corn 400
Eggplant 390
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by M. Terry on April 25, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on April 25, 2011

https://wholetothecore.com/2011/04/25/orac-a-superfoods-ranking/

All You Can Eat Doesn’t Mean You Should

Cruising seems to be synonymous with the phrase “all you can eat”. The ship’s culinary team does offer a large variety of our favorite foods and, for the most part, they do it well. If you aren’t careful, you can walk (or waddle) away gaining several pounds. If you gain just one pound (3500 calories), that would take the average woman six hours of running to burn just that one pound! Here are some tips I used to keep the weight off (and I did- not one pound gained).

  • Stay hydrated! Drinking water keeps your energy high and helps keep you feeling full.
  • Don’t drink your calories! The ship offered a souvenir cup that allowed you to have unlimited soda refills for $6/day. And when you pay, you want to get the most bang for your buck so you will drink more than usual.
  • Our ship had a “Vitality” menu. These were lower calorie meals and were marked on the menu so you could knowingly make a healthy selection.

    Seared Sea Bass with Lentils

  • Indulge a bit! You can treat yourself to a couple of special choices. Just make sure they are something you really want rather than just eating it because it’s in front of you or its available. My indulgence was an authentic Mexican meal – garbanzo bean soup, chicken nachos shared with my husband, and sizzling chicken fajitas. Even our friend commented on how much I ate at lunch!

    Chicken Nachos

  • Plan, plan, plan! Earlier in the day, before you dine, take a look at the menu (preferably when you are NOT hungry) and decide what you would like and stick with it. If you are at the buffet, look at the all the selections before you start loading your plate. Choose the items that you really want and enjoy those. Fill your plate mainly with healthy foods and take just a small serving of high caloric dishes. If you have an option to be served rather than going to the buffet, that may be a better choice if that will keep you from overloading your plate.

    My typical breakfast - egg white omelet

  • Remember how sluggish and miserable you feel when you are stuffed from overeating. Having a dysfunctional digestive system on a trip is no vacation at all if you ask me!
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by M. Terry on April 21, 2011  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on April 21, 2011

https://wholetothecore.com/2011/04/21/all-you-can-eat-doesnt-mean-you-should/

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