10 Reasons to Have Family Meals More Often
When was the last time your family had a meal together? I don’t mean sitting in the car munching on burgers from the drive-through. I mean sitting down at the table and sharing a home-cooked meal.
If you can’t remember when you last enjoyed a family dinner, make plans to have them more often. Experts have found - and continue to discover - plenty of benefits for both children and adults when families have dinner together at least three times a week.
I know…I know, it’s not always easy, so click here if you need help with meal planning and grocery shopping.
Here are 10 reasons why you should have family meals more often:
Good For The Body
1. When families eat together, everyone tends to eat healthier. People who have frequent family meals consume more calcium, fiber, iron, and vitamins B6, B12, C and E. It could be because home-cooked meals are healthier than fast food and restaurant meals. (Source: Archives of Family Medicine)
2. Children tend to eat more fruits and vegetables when they frequently have dinner with their families. They also tend to eat fewer snack foods. (Source: American Dietetic Association)
3. Children in families who eat dinner together are less likely to be overweight (Source: Archives of Pediatrics & Adolescent Medicine). This makes sense, given the findings in #1 and #2 above.
Good For The Brain
4. Children from families who eat meals together get better grades than their peers who don’t have lots of family meal times (Source: Lou Harris-Reader’s Digest National Poll).
So family dinners are not only good for the body; they’re also good for the brain.
5. When families eat together frequently, children have better language skills compared to kids from families who don’t have family mealtimes often. (Source: Harvard University)
Good For Emotional Health
6. Children of families who eat together report feeling happier and are more optimistic about the future, than their peers who have infrequent family meals. (Source: Lou Harris- Reader’s Digest National Poll)
7. Teenagers are less likely to use drugs, smoke, and drink alcoholic drinks, when their families eat together regularly. (Source: Columbia University)
8. It may come as a surprise, but among Moms who work outside the home, those who have family mealtimes reported feeling less stress than those who had family dinners less often. (Source: Family and Consumer Sciences Research Journal)
9. The more often teen girls had meals with their families, the less likely they were to have symptoms of depression and suicidal behaviors. (Source: University of Minnesota)
Good For Family Bonding
10. Eating together gives family members the chance to communicate and build relationships, something that both adults and children appreciate very much. (Source: Nutrition Education Network of Washington & Oprah Winfrey’s “Family Dinner Experiment”)
I hope these reasons motivate you and your family to try and eat together more often. We’re all busy - even children have plenty of after-school activities. But as the list above shows, family meals are worth every effort we put into them.
It helps to plan ahead so that we’re not scrambling to get dinner ready or panicking because we don’t have all the ingredients we need.
To make it easier to get the family around the table with a home-cooked meal, check out Dine Without Whine’s menu planning service. It cost just a penny to try it out!
2 commentsHow to Overcome Emotional Eating
How to Overcome Emotional Eating
Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits and it can result in gaining weight. One issue with food is emotional eating.
The problem of emotional eating may end with the scale but it begins in the mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.
Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort for your hurts. People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.
Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. This is not uncommon when the stressor is something horrible such as physical abuse or a death.
But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:
* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?
Answering “yes” to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term “comfort foods”:
* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake
There is help for emotional eaters. The first step is recognizing that you have a problem. You’ll experience feelings of helplessness and guilt. The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.
Secondly, seek counseling. There are many types of counselors out there that can meet your need. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.
A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.
Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increases immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.
Finding new ways to solve your problems and deal with stress will push food out of the equation. You’ll feel good about finding solutions which will replace the dependence on food.
No commentsThe Power of Antioxidants for Staying Young
The Power of Antioxidants for Staying Young
Everyone wants to grow old gracefully. Some go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow. The way to make peace with age can be found in the types of foods that we eat and the miracle ingredient they contain.
This hidden “miracle” is called antioxidants. They have graced the pages of magazines, medical journals and every product from hand cream to supplement pills. But what are antioxidants and what can they do to keep you looking your best?
Antioxidants are substances that fight the aging process that goes on in your body. They are not produced by the body so to get the benefit of these power-packed substances you must ingest them. A variety of foods contain antioxidants.
Let’s go back to the beginning. The body continually replenishes its cells. Through a process called cellular metabolism, the body produces energy, more cells and repairs any damage. One by-product of cellular metabolism is unstable molecules called free radicals.
Free radicals are molecules that damage your body. They are unstable because they are missing an electron. To get another one and become stable, free radicals will steal electrons from cells. That theft damages the cells in a variety of ways.
The results are visible and invisible changes to our bodies. The development of diseases like cancer, diabetes, arthritis and neurological deficiencies may begin to affect you as you age. Also, thinner skin wrinkles and brittle bones are a problem. Free radicals enter our body from outside sources as well: cigarette smoke, radiation and the sun’s UV rays. The more free radicals we encounter, the greater the damage that can be done.
Antioxidants have been shown to be of great help in the free radical problem. Antioxidant substances combine with free radicals and neutralize them. Once they are neutralized, they can no longer do any damage. Scientists don’t have any idea of a recommended daily dose of antioxidants to correct free radical damage and the diseases that come with age, but they do know that eating foods rich in antioxidants makes a huge difference in how we live.
Where do you find antioxidants? They are all around us. Look no further than your local farmer’s market or produce aisle in the grocery store. Fruits and vegetables contain the principle sources of antioxidants.
Examples of antioxidants include:
* Vitamin C
* Vitamin A
* Vitamin E
* Lutein
* Lycopene
* Beta-carotene
Certain minerals like zinc and selenium also function in the body. They are not antioxidants but they boost the immune system to fight against free radical damage.
Antioxidants are also found in nuts, legumes, cold water fish, seafood and red meat. So, eating a varied diet of fruits, vegetables and the foods just named will increase the amount of antioxidants in your system and help reduce the incidence of disease. Eating fruits and vegetables in their natural form instead of juices brings the benefit of other nutrients found in the foods. Juices also contain a lot of sugar that is not needed by your body.
Food does more than stave off hunger. Natural substances found there can cause us to live longer and stay free of disease as we age.
No comments
Top Ten Power Packed Foods
What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.
Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!
1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
No commentsA Little of This and a Little of That Soup
What You Need:
1 T canola oil
1 lb ground beef
1 onion, chopped
1 (19 oz) can minestrone soup
1 (15 oz) can pinto beans, rinsed and drained well
1 (14.5 oz) can stewed tomatoes
1 (11 oz) can whole kernel corn
1 (4 oz) can green chilies, chopped
1 t salt
1/2 t garlic powder
1/2 t onion powder
How to Make It:
Place the oil in a skillet over medium heat.
Break up the ground beef into the skillet and add the onions.
Cook 12 minutes or until the meat is completely browned.
Drain well and pat the excess grease off with a paper towel.
Place the meat and onions into the crock pot.
Pour in the minestrone soup, pinto beans, tomatoes, corn and the chilies.
Sprinkle in the salt, garlic and onion powder.
Stir from the bottom up to incorporate all the ingredients together.
Cover and cook on the low heat setting 6 hours.
Serving Size: 8
This great soup is made up of things everyone has in their pantry and refrigerator. Try adding a few of your own ideas such as canned green beans, peas or carrots to see if you can come up with you very own this and that soup.
No commentsTrouble Free Egg Drop Soup
What You Need:
2 (14 1/2 oz) cans fat free sodium free chicken broth
1 qt water
2 T fish sauce
1/4 t salt
4 T cornstarch
1 C cold water
2 eggs, beaten
1 scallion, chopped
1/4 t pepper
How to Make It:
Pour the chicken broth into a large saucepan and place over medium heat.
Pour in the 1 qt of water.
Stir in the fish sauce and salt and bring the mixture to a brisk boil.
Whisk the cornstarch and the cold water together in a separate bowl until smooth.
Stir the mixture into the soup.
Continue stirring continuously until the soup boils briskly again.
Turn off the heat under the sauce pan and remove the sauce pan from the stove.
Add the beaten eggs to the soup mixture but do not stir.
Use a fork and pull it through the soup using 2 strokes.
Pour the mixture into the crock pot.
Add the scallions and pepper.
Cover the crock pot and cook the soup on low for 1 hour.
Serving Size: 8
This soup is so very easy to make and it tastes great. If after 1 hour of cooking on low you are not ready to eat it turn the crock pot to warm and leave it all day if you wish.
No commentsBeefy Rice and Mushroom Soup
What You Need:
1 lb. whole mushrooms, halved
1/2 C uncooked wild rice
1 stalk celery, chopped
2 carrots, chopped
1 (1.8 oz) envelope onion mushroom soup mix
1 T sugar
1 C water
1 (32 oz) can beef broth
1 C frozen sweet peas, thawed
How to Make It:
Layer the ingredients into the crock pot starting with the mushrooms.
Add the rice, then the celery and carrots.
Sprinkle in the dry soup mix and the sugar.
Pour the water over the top of the ingredients and do not stir.
Pour the can of beef broth over the top of all the ingredients and do not stir.
Cover and cook on the low temperature setting for 7 hours.
Uncover and stir in the thawed peas.
Recover and continue cooking on low for 15 minutes or until the peas are tender.
Serving Size: 6
Have a lot of leftovers? That’s okay this soup can be place in airtight containers and frozen for up to 6 months and still remain fresh.
No commentsAll Veggie Soup Medley
What You Need:
2 (14.5 oz) cans diced tomatoes with green chili peppers
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can chickpeas, rinsed and drained
1 (10 oz) pkg. frozen corn
1 C onion, diced
2 (8 oz) can tomato sauce
1 (1 1/4 oz) envelope chili seasoning mix
1 C water
How to Make It:
Dump the cans of tomatoes with the juice into the crock pot.
Add the kidney beans and chickpeas into the pot.
Place the frozen corn and onions in.
Stir in both cans of tomato sauce until well combined.
Sprinkle in the envelope of seasoning mix.
Pour in the water and stir to incorporate all the ingredients together well.
Cover and cook on the low temperature setting 6 hours.
Serving Size: 6
This vegetable soup has a great chili taste due to the green chilies and seasoning mix. Experiment with different vegetables until you find just the right ones for your taste.
No commentsLight and Creamy Broccoli Soup
What You Need:
2 1/2 lbs fresh broccoli, chopped
1 T unsalted margarine
Water
2 C fat free milk
1/2 C light processed cheese, cubed
How to Make It:
Remove any tough stalks from the broccoli and discard.
Place the chopped broccoli into the crock pot.
Dot the margarine over the broccoli.
Fill the crock pot with just enough water to cover the broccoli pieces.
Cover and cook on the high temperature setting for 2 hours.
Pour in the milk, recover and continue cooking 30 minutes.
Stir in the cheese, recover and continue cooking 20 minutes or until the cheese has completely melted into the soup.
Serving Size: 6
There’s very little fat in this soup. If you want a little meat with your soup chop some cooked ham and add it to crock pot at the same time you add the broccoli.
Flavorful Fall Chili
What You Need:
1 lb turkey breast cut in cubes
1 (28 oz) can diced tomatoes
1 (15 oz) can black beans, rinsed and drained
1 (8 oz) can tomato sauce
1 C pumpkin, peeled, seeded and cubed
1 onion, chopped
1 clove of garlic, minced
1/2 C frozen corn
1/2 C chicken broth
1 T chili powder
1 (4 oz) pkg. Monterey Jack cheese, shredded
How to Make It:
Place the turkey into the crock pot.
Pour the tomatoes and juice on top of the turkey.
Add in the black beans.
Pour the tomato sauce into the mixture and stir to combine.
Add the pumpkin, onion, garlic and corn.
Stir in the chicken broth.
Sprinkle in the chili powder and mix the ingredients together well.
Cover and cook on the low temperature setting for 10 hours.
Sprinkle the cheese over the top just before serving.
Serving Size: 6
The individual flavors stand out in this chili. Add a 1/2 C of dried cranberries to the mix for a slightly different taste. If your chili is too thick add more chicken broth during the cooking time.
No comments