Gluten Free Goodness

Some snacks are obviously gluten free such as a piece of fruit with cheese. Here are a few more snack ideas that may have been less obvious. Go ahead, explore and be satisfied with these convenient snacks. 

Gluten Free Snacks:

Pirate’s Booty – Veggie

Lara Bars – all natural raw fruit and nut bar

Palap Azul Fruit Bars – frozen fruit bars made with real fruit

Glutenfreeda Instant Oatmeal – made with Certfified Gluten Free Oats 

Four Tines Brazillian Stuffed Bell Pepper – Great as a side dish or snack; found in the frozen section

Kettle Cuisine – Gluten Free Soups such as Three Bean Chili

It's National Nutrition Month – Set Some Goals

In honor of National Nutrition Month, set 2 new nutrition goals to keep moving forward on your health journey. When setting these goals be sure to make them small and realistic. Say “I will do” something rather than “I will try” to do something. To ensure your goal is realistic, set a goal you are confident in achieving. For instance, if you don’t exercise, I recommend setting a goal of walking around the block for 5 minutes daily.  A goal of walking 45 minutes a day for a non-exerciser would be unrealistic. Finally, make sure your goals are measurable such as “I will eat leafy greens with dinner three days a week.”

So get going and set 2 nutrition goals tonight!

What not to say to your child.

As adults, teachers and or parents, we must carefully choose the words we use when talking to children. This is especially important when discussing their food and their bodies (in addition to our food and our bodies). Don’t make your food /body issues, your children’s misfortune.

Avoid using the following words to describe food: good, bad, junk, treats. Instead, consider words such as nutritous, nutrient dense, high in antioxidants, necessary,  less nutritious, and or a sometimes food.

Please avoid descibing bodies as fat, chubby, skinny and or perfect.  Rather bodies can be described as beautiful, different, physically capable and individual.

Working on Recovery: Meal Guidance in NYC

Laura Cipullo. LLC Whole Nutrition Services is now offering meal guidance known as Meal Support Therapy for women ages 18-35, in a group setting. The women will eat together in a safe and supportive environment. Eating with Laura will help clients practice mindfulness and identify what a normal meal looks like. Support and discussion will follow every meal. This is a time to feel nurtured by food and new friends. Please contact Laura directly if you are interested in joining the group.

Try calling it MOVEMENT.

Physical activity should not be for the sole reason of burning calories. In doing so, we take the enjoyment out of the activity and make it seem like a chore.  Rather than say exercise, try calling it movement. This helps to decrease the psychological barriers that prevent you from engaging in physical activity. Movement should be fun.  Moving is like brushing your teeth – we all need to do it regardless of age, size and or health.  The flavor toothpaste you choose is up to you. Therefore, you can do yoga, pilates, zumba, walking, spinning, basketball, swimming, boxing… The list goes on. Move to increase your energy, to increase your “feel good hormones” and increase your self confidence. Motivate and move.

What are you hungry for?

There are three types of hunger: Physical, Behavioral and Emotional. Physical hunger is when you are truly in need of food. This is the belly and brain telling you it is time to eat. It has been 3-4 hours and you may feel hunger pangs, less able to focus on your task at hand or even a slight low in your blood sugar. Behavioral hunger is eating at noon because you always eat at noon. It can also be eating with your friends because they are eating. Emotional hunger is eating to soothe, comfort or even celebrate.

So think “Am I hungry?” Identify why you are eating and what are you hungry for. You could be hungry for food, or perhaps companionship or attention. If you are not physically hungry, but find yourself eating, ask yourself why.
Be mindful. Engage in eating for physiological reasons. Decide whether you want to be eating for behavioral and or emotional reasons. This is your choice.

New York City Style Rice

NYC rice means Instant Rice. Try these different types of quick rice to get more variety and nutrition in your intake.

  • Organic Seeds of Change Tigris – a mixture of seven whole grains – microwaves in 90 seconds.
  • Lundenberg Quick Wild Rice – cooks in 25- 30 minutes (this is fast for wild rice)
  • Whole Foods Frozen Brown Rice – frozen fully cooked rice that just needs to be quickly heated.

Peel Me A Parsnip!

Want to get more veggies in your intake? Try using the KYOCERA Advanced Ceramic Peeler. I bought this kitchen tool at Whole Foods for $9.99. It is a very cool peeler! Last night I peeled strips of parsnips, carrots and radishes over my salad. The veggies added color, crunch and of course wholesome nutrition.