Archive for December, 2011

Bell Peppers

Friday, December 30th, 2011

Bell peppers contain many nutrients. They contain vitamin C, thiamine, vitamin B6, beta carotene and folic acid. They also contain phytochemicals which have powerful antioxidants, capsaicin and flavonoids. Red bell peppers have higher levels of nutrients than the green variety. They also contain lycopene which helps protect against heart disease and cancer. They are very versatile and can be eaten in a variety of ways both cooked and raw.

Unfortunately they are listed as one of the “dirty dozen” vegetables which can contain large amounts of pesticides. Be sure to buy organic when possible.  To view recipes with bell peppers click here bell peppers

Posted in Food, Health & Wellness | No Comments »

Kale

Monday, December 19th, 2011

Kale: Kale is a member of the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. It comes in several varieties and is a great source of vitamins A, C, and K, calcium, and cancer-fighting phytonutrients.  Kale is Low Glycemic.

To see recipes which contain kale click here Kale

Tags: , , ,
Posted in Food, Health & Wellness, Recipes, Zone Diet | 1 Comment »

Is a Food Journal Really Important

Wednesday, December 14th, 2011

Along with setting realistic goals, it is important to keep a food journal. Journaling can give you important information into understanding your successes and your setbacks. I will give you an outline to help you create a great success tool.

You can keep a computer-based journal or you can get a composition book or journal in a stationary store that you can personalize.

You should include these sections in your journal:
1. Date / day
Writing the day as well as the date will give you an extra visual to see if a certain day affects your success or setbacks

Wednesday – 12/14

2. Time, Name and Amount of Food you ate:
Be specific and write down each time and ALL foods and amounts. The more honest you are with yourself, the better you can see what helps you and what you need to work on. Even if you eat a carrot or 1 chocolate kiss, write down the time and exactly what you ate.

2 PM: 2 chocolate kisses, cup of hot chocolate

3. Where you ate the food:
Did you sit down with family, were you driving through a drive-thru, were you watching TV in the family room using a tray.

I made the hot chocolate, got the kisses and sat down in the family room to put my feet up and relax

4. How you felt 1 hour and 3 hours after you ate the food:
Tracking physical and emotional feelings can help identify possible health issues and triggers

3 PM: I felt energized. The candy was comforting, soft and creamy. I sat down with the chocolate and daydreamed for a few minutes.

5 PM: I was getting hungry and feeling a bit groggy.

5. What, if any were the triggers that caused you to eat:
Sometimes a busy schedule, s sick child, an upcoming appointment, or something on your mind can trigger eating

Oh no, it’s Wednesday, I forgot I need to pick up my 8 year old for her dance lesson today. I need gas and it’s raining!

6. What could you / did you do instead of eating if an emotional trigger make you want food:
If you begin to recognize emotional triggers, you can learn to substitute another pleasurable experience. Sometimes, just waiting 10 minutes for the urge to grab food can block that urge. Sometimes drinking a glass of water will help. You can pick a non-food substitute like putting your feet up for 10 minutes in a quiet setting, or looking at a magazine, or taking a different route. Positive self-talk works great too, and then once you have avoided the temptation, reward yourself. Keep a reward jar and put a dollar or even a quarter in it each time you get through an emotional trigger you identify. When the jar is full, reward yourself with a non food treat.

Wow, today was hard. I was running late and really wanted to stop at the drive-thru for dinner, but I didn’t! I remembered I had some extra stew so I went home and had a fast great homemade dinner. I put a dollar in my jar. Now I have $4 saved for the new blouse I want.

If your journal started by being critical and recording all those forgotten snacks you eat each day, you now have a record of your setbacks and feelings and you can begin to mark those positive entries, too.

If your journaling is off to a great start, you can compliment yourself at the hard work and determination you are experiencing.

Either way, you will have a specific record of your journey to great health!

Posted in How-To | No Comments »

Exactly What We are Looking for In a New Recipe Submission

Sunday, December 11th, 2011

We get excited when we see a new recipe submitted to be reviewed to share with the other members. We have certain criteria when we look at that recipe.

1. It should be made from wholesome ingredients:
Good fats – olive oil, smart spreads (no margarines with trans-fats)
Lean meat sources
Wild caught fish
Fresh or fresh frozen vegetables
Whole natural grains instead of packaged seasoned grain/pasta mixes
Fresh fruits
Minimally processed ingredients (if you must)

2. Try to use the natural flavors of the ingredients. Fresh strawberries should NOT need added sugar or artificial sweeteners.

3. Many foods contain natural sodium, so a lot of extra salt should be used with caution.

4. Bottled salad dressings often contain hidden additives, fillers and preservatives. It would be better to use a bit of olive oil, lemon juice, vinegar and herbs.

5.  Try making recipes from “perimeter shopping” ingredients.  Perimeter shopping means avoiding the center isles of the supermarket where the processed and canned items are found.  I also do a lot of my shopping the “no bar code” way.  This literally means fresh cuts of meat and fish, fresh fruits and vegetables.  However, I also purchase fresh frozen fruits and vegetables with no preservatives or additives.

6.  We are looking for lower glycemic recipes, but will also definitely consider medium glycemic as well.

7.  We have a plethora of  cottage cheese and fruit recipes, and egg, cheese and bean breakfast burritos.  We have a bunch of meat and cheese sandwiches, and tuna and egg salads.  We are now looking for those recipes with a spin or unique recipes.

So, if you have those yummy family recipes, unique ethnic recipes, creative ingredient recipes or favorite restaurant recipes you want to take on and enter and submit, we want them!

You can of course continue to create ANY recipes you want with ANY ingredients you want, and save them in your PRIVATE section for you to use and include in your menus.

Posted in Food | 2 Comments »

How to Make Your Shopping List Easier to Manage

Friday, December 2nd, 2011

Some members are wondering if there is a way to simplify their shopping list. Our recipes are submitted by staff and members, so each of us has their favorite ingredients or take on a recipe. Some of us use non-fat milk, some use 4% cottage cheese and some use specific brand name products. Once you understand the way the 40-30-30 ratio works, you can begin to simplify your shopping list and make minor adjustments. If you are seeing 4 or 5 different milks listed, you can safely buy one kind, like 1% or 2%, and when the recipe calls for 1% or regular milk, you can add a nut or two or a little healthy oil. If your shopping list has several different ground beef percentages, say 95% lean, 85/15%, you can make adjustments and buy one kind of ground beef, being sure to make those adjustments by omitting or adding a small amount of other fats in the recipe.

It takes a bit of knowledge and know how, but as you become familiar with how 40-30-30 works, and become tuned in to your body, you will see how easy it is to stay balanced.

Another way to simplify your shopping list is to create those first menus with fewer choices. If you typically eat the same breakfast every day, that will cut down on the number of different items you need to buy. If you find a favorite dinner recipe, double up during the week. If you have the computer automatically generate your menu, you can use the filters provided to make selections.

And remember, we are always available to help you navigate through the website, or to answer your questions through Support, or you can always email me directly at fznutritionist@formulazone.com

Posted in Uncategorized | No Comments »

Paleo-Zone

Friday, December 2nd, 2011

We have recently asked if we had a category for Paleo-Zone recipes, so I did some research. Paleo is short for Paleolithic which means the Hunter-Gatherer era, or basically before the advent of agriculture. If we look at the foods which the hunter-gatherers ate we would find on that list, lean game which grazed, fish and shellfish, roots, leaves of plants, nuts, berries, fruits and vegetables, and insects, and the drink of choice was water. There are still indigenous hunter-gather people living today, who are remarkably free from Western diet diseases.

The NO list for eating Paleo is starchy tubers like potatoes and sweet potatoes, grains of any kind, peanuts or cashews, legumes, processed foods, sugars, (the only kind of sweetener allowed for strict Paleo eaters is raw honey), sodas, dairy products, salt, oils made from grains or legumes.

Meats should come from grass fed animals, fish should be wild caught, and nuts should be raw.

Working the Paleo diet into the 40-30-30 parameters is quite do-able. As we add recipes to the database, look for Paleo in the title.

Posted in Uncategorized | No Comments »