Gluten FREE

So many topics came to mind this week.  Lucky for you and I the weeks keep coming.  There is a common theme to the topics however.  People are confused about nutrition and what to eat! They worry if it’s safe, if it’s healthy and if it will help them lose weight. This is rightly so.  Shoot, I get confused!  With the amount of information, self proclaimed nutritionists, social media and the methods to deliver it, it becomes nothing short of overwhelming.

Seriously, I need to say this and please do not take it personally, but if one more person asks me about gluten this week I might pull my hair out.  What is it with gluten?  Is gluten-free the new fat-free? No offense to those with a true gluten intolerance or allergy. By the way if you have idea what I'm talking about you will.  If you want to know more take a look at What is Gluten.

Trends, fads, diets…call it what you will. I will say it over and over again. You have to find a balance that works for you.  I know you probably hate the words balance and moderation as much as I hate hearing the “g” word this week but the truth is there are no quick fixes, magic pills, specific foods or meal plans that are going to make your weight magically disappear and your wellness and energy spike. 

Remember we are complex individuals with individual needs and we live under different circumstances in different environments.  There is no “one size fits all” when it comes to your personal health and wellness.  Here are some basic tips to consider before trying the next best thing.

·         Make informed decisions to the best of your abilities and circumstances. 

·         When in doubt, use common sense. 

·         Ask yourself, is this something that I can commit to my lifestyle.

·         Remember, if it sounds too good to be true it probably is.

I hope I have not completely hindered you from asking questions in the future with todays rant.  It was just something that I felt I needed to say.  My plan is to continue to provide you information with this blog to help clear up some of the confusion.  I will do my best to provide you with realistic, healthy tips and ideas so when you find yourself overwhelmed you may come back here to find your balance.

As always I invite you to visit my face book page http://www.facebook.com/lizblom.nutritionandwellness for more nutrition and wellness information.  ~Be Well!

Health Nut

Imagine your life with a dietitian in the house. How would you choose to eat? Would you be more mindful? Truth be told, my family has little choice in the matter…for now. My children are ages 7 and 9. This gives me the control provide the groceries, meals and snacks. My husband, age 40 has resigned to the fact that I am always right. He just asked me if this was a fiction novel. 

What does our household nutrition look like on a day to day basis? I shoot for balance. If you saw my grocery list you will notice I like a variety of foods. Most of the groceries on the list my kids and husband will eat and some of it they will not. Yes, there are things missing on my grocery list that I buy for them. Toaster waffles, Trix and Cinnamon Toast Crunch do exist in my home. Hopefully I am not losing readers by admitting this. I want to keep it real with you. I do not buy all organic, nor do I cook every meal from scratch. I do however go into every meal and snack with balance in mind. 

What constitutes balance? When in doubt refer to the USDA Daily Plate www.choosemyplate.gov. You want to focus on as many food groups as possible to control blood sugar and provide maximum nutrients. You also know your family best, so take into consideration likes and dislikes. If you are going to take the time to make it, you want them to eat it.

Breakfast for my children may include the “sugar cereal” but is served with a side of eggs or a yogurt. They also get a multivitamin, a chewable omega-3 (fish oil) and a chewable supplement with zinc, vitamins D and C. To drink they choose apple juice, again, I control the amount. This will hold them over until lunch. And the day goes on… 

So how do I know my kids will continue to make healthy choices as they grow old enough to purchase their own food and make decisions? I do not know that for certain. The days they do not want to take the vitamins or are wondering why they do not have chips in their lunch we discuss why. I try my best to explain, teach and mentor what good nutrition is so that they can use logic and common sense in the future. I expose them to all foods, ask them to try it and let them decide. 

I am not afraid to talk about the value of good nutrition and encourage new foods. If you feel you lack the knowledge, you need to invest in learning more. There is an amazing amount of information out there. Not all of it credible unfortunately. If it sounds too good to be true is probably is. The American Dietetic Association website is a great place to begin. Great advice from nutrition experts is available at www.eatright.org, including a good nutrition reading list.

Imagine there is a dietitian in your house. She is looking out for you. She is not judging you and she is cheering you on. 

If you are looking for basic meal and snack ideas and want to know more about my nutrition philosophy feel free to visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness

I Eat Real Food

With a background as a dietitian, I often get asked what I eat.  Basically it comes down to what is in my grocery cart.  If it's in my house I'll eat it.  I am not picky and am fortunate to have no food allergies or dietary restrictions in my household.  I believe in buying in what I like and what my family will eat but also believe in balance and moderation.  I shop to cover my family’s nutrition needs with the majority of meals and snacks made from whole foods (not boxed meals).  I will pick up a few miscellaneous items that we consider treats in our house including Angie's Kettle Corn, Multigrain Tostitos, and Old Dutch Crunch Salt and Vinegar Chips.  I also like dark chocolate and keep a stash of Dove Dark Chocolates without almonds on hand. If there were almonds I would eat the whole bag in one sitting.  Know your weakness my friends.

So here it is: My Grocery List/Snack Ideas - 

Not all inclusive and not in any particular order and not including my favorite supplements.
Joseph's Brand Pita Bread - (Flax, oat bran & whole wheat pita)
Greek Yogurt (Fage or Chobani or Trader Joe's Brand Greek Yogurt (low-fat/non-fat) 
Low-fat string cheese
Laughing Cow Light Spreadable Cheese
Raw Almonds, nuts
Fruit - all kinds
Lean Meats; beef, poultry, pork and fish (unprocessed Deli meat) 
Beans, Hummus
Vegetables - all non-starchy (cherry tomatoes, peapods, carrots, peppers are all easy to travel)

All types lettuce/spinach, romaine, the more color the better.
Dried fruit and nut mix (unsalted, raw) 
Natural PB, or other nut butters - MaraNatha brand makes a no stir that's really good and Parker's Farm

Avocado

Salsa
Eggs, Egg substitute
Tomato Juice (V8 or similar)

Oatmeal

Rice (Trader Joes has a ready-made frozen organic brown rice that is quick and delicious) 
Sprouted Wheat Bread (I like Ezekiel Cinnamon Raisin)

Rice Cakes

Zico Coconut Water

Herbal Tea

Milk and Soy Milk

** Again, not all inclusive…just ideas.  Use cookbooks, magazines and other sources for ideas and make your own choices based upon your individual likes and needs.