Posts Tagged ‘Adrien Paczosa’
Sunday, February 24th, 2013
Diet Vs. Disorder
|losing a little bit of weight in a healthy way
|doing something healthy for yourself
|losing some weight in a healthy way so how you feel on the outside will match how good you already feel on the inside
trying to make your whole life better through food and eating (or lack of)… life won’t be good until a bit (or a lot) of weight is lost, and there’s no concern for what kind of damage you do to yourself to accomplish this
seeking approval and acceptance from everyone through negative attention
being convinced that your whole self-esteem is hinged on what you weigh and how you look
Thursday, February 21st, 2013
I often work in the area of mental health and eating disorders in adolescents. Spending time educating and coaching families on the importance and how to begin to eat as a family to help improve the recovery outcome or management of the mental health condition. To often there is not enough support and education on how important meal time can effect the health and nutritional outcome of patients and kids, thus for my passion to aid in the educational process.
All to often parents are fearful on how to eat with kids struggling around food, so I actually have dinner support groups where we set expectations, dinner time guidelines and have a meal together to work though issues that may arise. I truly believe to coach parents during the moments of stress can make for a great experience for the kids recovery. Along with meal time experiences I have set up coaching session with parents in which we discuss how to best support their kid around food. An example of such conversations would be “Today my child refused to eat dinner b/c she felt upset from school.” I would help them to normalize the situation by saying,” I know that can be frustrating, and hard to understand how a bad day at school could effect dinner time, so let’s work on a positive dinner time and nourishing your child by creating a supportive environment around food.” This is when we would discusses different ways to encourage the kid to try a bite and help the parents be supportive without accusative, shameful etc.
The overall benefits of this work has helped numerous families build the foundations of family time meals into a positive and enjoyable experience for all; building the educational groundwork for kids and parents to have a positive relationship with food.
Saturday, December 29th, 2012
6 Tips to SAVOR Food this Holiday Season:
- Simplify. Are you always asking yourself “What should I be eating?” Michael Pollan in his book In Defense of Food gave an excellent answer to this exact question : “Eat food. Not too much. Mostly plants.” When he talks about food he is referring to the food our grandparents raised, harvested, and made.
- Slow down. The holiday season is a busy one, but just as we find ourselves preaching to our children “remember the real reason for the season”, we may need to remind ourselves of the same message. When it comes to meal time, stop what you are doing, sit down, breathe, turn off the media, taste your food as you eat and enjoy the company that you sit with (even if it is just yourself!).
- Be conscious. Practice being conscious of what you are eating and the nutrition and/or pleasure the food is giving you. Are you eating the holiday cookies because they are sitting on the counter staring at you and you are bored? Are you so busy while eating that you do not even taste them? Or are you eating them because they are freshly baked homemade cookies that you truly love. How about a handful of berries? Do you taste the juices from the fruit?
- Immerse yourself in your food. Be part of the cooking process. Grow a garden. Meet the farmers who grow and raise your food. Understand how the food that you eat comes to your table. Respect the process of cooking and preparing food. Enjoy the food served.
- Be picky. Decide on the foods that you really enjoy eating, and do so in moderation. Be choosy, but when you do decide to eat your favorite dessert, do so without guilt and stop counting every calorie. Instead really taste the food, enjoy the flavors and the taste.
- Spice it up. Spice up your diet not only with fresh herbs and spices but also with variety! Keep your flavor profile interesting by adding new foods to your menu. If you feel your are in a meal time rut, pull out a new cookbook to become inspired. One of my favorite cookbook series is by Ellie Krieger, a registered dietitian with her own cooking channel on the Food Network. Her cookbook So Easy is filled with simple yet flavorful recipes for the whole family!
Make time for the people who are important to you.
Embrace a healthy lifestyle.
Be true to yourself.
Be authentic in all you do.
Do good for others.
Live within your means and don’t overspend.
Make time to slow down, rest, and unwind.
Journal the happy memories in your everyday life either through photos, writing, or even a blog.
Share kindness with others
Give to others. Giving to others means more than just giving presents. Share the gifts and talents you were born with with those around you.
Release any hurts or pains of your past. Be quick to forgive and forget.
Spend time outdoors.
Be grateful for all that you have and stop comparing yourself and your life to others.
Savory Cheese Galette with Raspberries
- 1 sheet of parchment paper
- 1 sheet (1/2 of a 17.3-ounce box) thawed frozen puff pastry
- 2 tablespoons freshly grated Parmesan cheese
- 6 ounces crumbled goat cheese or cream cheese
- 2 packages (6 ounces each) Driscoll’s Raspberries, at room temperature
- 2 teaspoons finely chopped fresh thyme
- A few grinds of freshly ground black pepper
- Balsamic Glaze
- 1/4 cup balsamic vinegar
- 2 tablespoons honey
Preheat the oven to 400ºF. Open the sheet of puff pastry and place on a sheet of parchment paper over a rimless baking sheet (or place the pastry on an overturned rimmed baking sheet). Using the tip of a small sharp knife, score a 1/2-inch border around the edge of the pastry rectangle, being sure not to cut all the way through the dough. Using a fork, thoroughly pierce the area inside the border.
Bake for 10 minutes more. (The pastry will puff.) Meanwhile, remove from the oven. Using the fork, piece the area inside the shell to deflate it, leaving the border intact. Sprinkle the pierced area with the Parmesan cheese, and then the goat cheese. Return to the oven and bake until the pastry border is puffed and golden brown, about 10 minutes more.
Meanwhile, make the balsamic glaze: Bring the balsamic vinegar and honey to a boil in a small saucepan over high heat. Cook until reduced by half, about 5 minutes. Keep warm.
Keep warm. Arrange the raspberries over the warm cheese. Sprinkle with the thyme and grind the pepper on top to taste. Using a serrated knife, cut in half crosswise, and then into 6 to 8 strips. Transfer to plates, drizzle with the glaze, and serve warm.
|‘The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.’
~Thich Nhat Hanh
Tuesday, September 11th, 2012
1 cup Chobani Low-Fat Plain Greek Yogurt
2 Tbsp canola oil
1 each green, red, and yellow bell pepper, halved, seeded, and thinly sliced
1 small red onion, halved and thinly sliced
1 jalapeño pepper, halved, seeded, and finely chopped
1 tsp finely chopped fresh thyme
¾ tsp each salt and pepper
1 c coconut milk
1 lb peeled 51/60-count shrimp
2 Tbsp Sriracha sauce
Heat oil in a large skillet over medium heat. Add peppers and onions and cook, until soft, 4-5 minutes.
Stir in jalapeños, thyme, salt and pepper and cook until jalapeños start to soften, about 1½ minutes. Pour in coconut milk and simmer until reduced by half, about 5 minutes. *For more heat substitute a Scotch Bonnet pepper.
Add shrimp and cook until they curl, about 2 minutes. Turn off heat and stir in Sriracha and Chobani.
Calories 320, Calories from Fat 190, Total Fat 21g, Saturated Fat 12g, Trans Fat 0g, Cholesterol 145mg, Sodium 1170mg, Total Carbohydrate 16g, Dietary Fiber 2g, Sugars 5g, Protein 21g.
Recipe by Chobani
Monday, August 13th, 2012
Reproduced with permission ofhttp://www.tomatowellness.com/http://www.tomatowellness.com/
Prep time: 15 minutes
Cook time: 3 to 6 hours
2 Tbsp extra virgin olive oil
1 large onion, coarsely chopped
3 cloves minced garlic
2 medium zucchini, halved and sliced
1 eggplant (about 1 1/4 lbs.), peeled and cut into
1 medium fennel bulb, quartered and thinly sliced (white base only)
1 small red pepper, seeded and diced
1 small yellow pepper, seeded and diced
1 (29-oz.) can crushed tomatoes
1 (6-oz.) can tomato paste
1 tsp each: dried basil, rosemary and thyme
1 tsp sea salt or to taste
Ground or smoked pepper to taste
Snipped fresh basil and grated Parmesan cheese (optional)
Heat oil in a large skillet. Add onion; cook and stir over medium high heat for 5 minutes. Add zucchini, eggplant and garlic; cook for 5 more minutes. Transfer to a slow cooker with all remaining ingredients except fresh basil and Parmesan. Cover and cook on HIGH for 3 hours or on LOW for 6 hours. Serve hot or at room temperature topped with fresh basil and Parmesan. Makes 8 servings.
Quick Stovetop Variation: Prepare as directed above, cooking in a large pot instead of a slow cooker. Bring to a boil; reduce heat and simmer, covered, for 30 to 45 minutes or until vegetables are cooked to your liking.
Nutritional analysis per serving: Calories: 130, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 610mg, Potassium: 926mg, Carbohydrates: 22g, Fiber: 7g, Sugar: 7g, Protein: 5g, Vitamin A: 30%, Vitamin C: 120%
Saturday, August 11th, 2012
The USDA National Organic Program (NOP) defines organic as follows:
Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled “organic,” a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.
There are four categories of labels relating to the product being “organic”:
“100% Organic” means the product contains all organic ingredients, with the exception of salt and water as these are not certifiable. These products cannot be affected by the “big three”: irradiated, contains genetically engineered organisms (GEO’s), or grown with sewage sludge fertilizer.
If the label only says, “Organic,” 95% of the ingredients in the product are organically grown.
A label that says, “Made with Organic….,” means that 70% of the ingredients within the product are organic. The “big three” rules apply here, for the 70% organic ingredients as well as the 30% non-organic. The supplier may list up to 3 ingredients that are organic on the front of the label.
Labels that list organic ingredients on the side panel of the package contain less than 70% organic ingredients. There can be no organic claims on the front of the label. The “big three” are allowed to be in the non-organic ingredients.
Tuesday, June 12th, 2012
A variety of colors and textures make this simple blueberry fruit salad perfect for summer picnics. If yellow watermelon isn’t available, use mango, peach or nectarine for contrasting flavor and color with the blueberries. Allow the mint to infuse flavor for about 15 minutes before serving.
1 package (6 ounces) Driscoll’s Blueberries
1 cup jicama cubes (1/4-inch)
1 cups seedless red watermelon cubes (1/4-inch)
1 cups seedless yellow watermelon cubes (1/4-inch)
3 tablespoons chopped fresh mint
Grated zest and juice of 1 lime
Fleur de Sel or coarse salt, if desired
Combine blueberries, jicama, melons, mint, lime zest and juice in a medium bowl.
Stir gently to combine.
Let stand 15 minutes for flavors to blend, or refrigerate until ready to serve.
Serve salad in martini or margarita glasses, and sprinkle lightly with salt if desired.
Variation: Replace watermelon with red and green grapes cut in halves.
1/2 cup = 43 calories, .5 gm total fat, 0 gm saturated fat, 21 gm sodium, 11 gm carbohydrates, 2 gm fiber, 1 gm protein
Reproduced with permission of Driscolls
Wednesday, June 6th, 2012
Start the day with a berry smoothie! Blend blueberries, strawberries, blackberries and a banana along with your choice of milk or a non-dairy alternative. Add a scoop of protein powder along with flaxseed or cod liver oil for an extra nutritional boost!
Snack on red bell peppers! These make an excellent substitute for the afternoon munchies. Try dipping in fresh hummus or Greek yogurt for additional protein.
Making a salad? Forget the iceberg lettuce and instead toss together spinach, kale, red cabbage, arugula and romaine lettuce.
Add “juicing” to your nutrition regime. What an incredible easy and convenient way to pack in 5 – 7 servings of fruits and vegetables. Kale, spinach, apples, berries, carrots, and ginger are just a few of the most popular ingredients used today. Not only do they make an excellent juice blend but they also provide a variety of color to maximize the nutritional benefits you get from this one drink!
Swap the potato. The simple act of replacing a regular potato with a sweet potato will add more vitamin A, carotenoids, and fiber to your day.
Make a hearty sandwich. Next time you are going to make yourself a turkey sandwich, add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and sliced avocado for not only a more nutritious feast but also a more filling meal!
Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation of your dinner meal.
Friday, June 1st, 2012
Orange/yellow fruits and vegetables such as: apricots, cantaloupe, carrots, mangoes, papayas, peaches, yellow peppers, pumpkin, and sweet potatoes contain the natural plant pigment called “carotenoids.” Carotenoids play an essential role in the health of our eyes, as well as reducing the risk of cancers, heart disease, and improving our overall immune system.
Red fruits and vegetables such as: beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers, pomegranates, raspberries, rhubarb, strawberries, tomatoes and watermelon contain natural plant pigments called “lycopene” and “anthocyanins.” Lycopene is a carotenoid that has been found to help reduce the risk of cancers, especially prostate cancer. Anthocyanins act as a powerful antioxidant, helping to protect our cells from free radical damage and keep our heart healthy.
Green fruits and vegetables such as: artichokes, asparagus, avocados, broccoli, Brussels sprouts, green cabbage, kiwi, lettuce, green onions, and peas are colored by the natural plant pigment cholrophyl. Dark green fruits and vegetables provide an excellent source of the antioxidants lutein and indoles. Lutein (found in foods such as dark greens, peas, and green peppers) works to support eye health and reduce the risk of cataracts. Indoles (found in broccoli, cabbage, and other cruciferous vegetables ), have been found to provide protection against some cancers.
Blue/purple fruits and vegetables such as: blackberries, blueberries, eggplant, prunes, plums, and purple grapes contain the natural plant pigment called “anthocyanins.” Anthocyanins have been found to protect cells from damage and reduce the risk of cancers and heart disease.
White fruits and vegetables such as: bananas, cauliflower, garlic, mushrooms, and white onions contain the natural plant pigment “anthoxanthins.” Anthoxanthins have been linked to a decrease in cholesterol and blood pressure, as well as reducing the risk for stomach cancer.
Thursday, August 25th, 2011
Ever wonder if you are walking the fine line between over exercising and healthy movement? Take a few minutes and answer the following questions.
Feel guilty and uneasy if you miss one exercise session
Feel obligated to exercise even when you don’t want to
Make up for one missed workout by doubling it the next session
Intentionally miss work or school to squeeze in another workout
If you overeat, you feel the need to exercise to make up for it
You force yourself to exercise, even if you don’t feel well
You prefer to exercise rather than being with friends
You become very upset if you miss a workout
You base the amount you exercise on how much you eat
You’ve trouble sitting still because you think you’re not burning calories
You worry that you’ll gain weight if you skip exercising for a day
You no longer experience pleasure during exercise
You can’t bring yourself to take a day off from exercise
You perform poorly when workout
So, how do you tally? Exercise too much, huh?
OK, OK, OK,…………
There’re exceptions to this.
- Some of you might have to train or exercise more because you’re:
- An athlete – even then, I still see over training as dangerous
- Participating in a sports event, like a marathon
- On a weight loss program
But the motto remains that – don’t over do it……BALANCE!
by: Adrien Paczosa, RD, LD