It may sound funny to say that we have to “connect with our metabolisms”, but in a world where food is available everywhere and anytime, it can be a challenge for people to actually know when they feel hunger and/or fullness.  Since these are two vital cues to dictate a healthy, humming metabolism, this is a good place to begin honing your internal awareness skills.   Here’s are three ways  to better get to know your metabolism:

1) Listen to your stomach: growls and rumbles typically signify hunger and denotes an efficient metabolic process.  If you never feel physical hungry (between meals and snacks), then there’s a good chance that your metabolism is moving slowly. 

2) Eat when you are hungry – even if it’s a 150 calorie snack like a handful of nuts or a low-fat yogurt with 1/2 c. berries or a string cheese with one or two whole grain crackers.  This will enlighten your body to your new eating pattern and get you humming along on predictable eating road, which is essential for keeping your metabolic rate up.

3) Food fuels movement,  so keep your body moving whether it is a formal exercise regimen or taking the stairs, walking from the parking lot, house cleaning or running around the park with your kids.  The more you move, the more energy you can put into your body.  Let’s face it, we all slow down in the winter months when it’s hard to escape the house, but now that the warmer weather is near - it getting to be close to all of the outdoor festivities.     

How are you making friends with your metbolism today?  I’d love to know.

-VSR

My 4-year old son actually asked for cinnamon to put in his yogurt today.   It’s the small things in life that make me happy.  The fact that I know cinnamon is one of the highest ranking spices when it comes to antioxidants – you know, those compounds in food that keep your cells from damage, gives me a boost of extra confidence.  My motherly work is not for naught as I systematically dash herbs and spices wherever I can into my family’s food.  A little dash goes a long way (with vitually zero extra calories, too) – a half to one teaspoon is all you need to get the antioxidant benefits. Unbenownst to my kids and husband, I wave my spice spoon over oatmeal, soup, meatloaf, salad dressing, applesauce, pancakes, chocolate chip cookies, roasted veggies, hummus, and macaroni and cheese. 

Per a question from one of my cooking class attendees, “What are the best spices to use in your cooking?”  Here are my top three:

1 – Cinnamon – it’s versatile for savory and sweet foods, like roasted squash, sweet potatoes and string beans or oatmeal, yogurt, coffee and even pb & j sandwiches – great on toast!

2 -  Curry powder – this is a cannot-live-without spice in my house.  It’s delish in brown rice, couscous, egg and chicken salad, corn, mashed potatoes, and roasted eggplant.

3 -  Oregano - yes, it’s green, but my toddlers don’t mind it sprinkled into tomato sauce, homemade pizza, chili, soups and cheesy scrambled eggs. 

So, especially this month, revolutionize your cooking and your family’s taste buds with spices.  And pretty soon your kids will be asking for them, too.

Drop me a line with your spice faves.  I’d love to know….

-VSR

As March rings in National Nutrition Month, it’s another opportunity to make changes to your plate, habits and lifestyle.  Since eating plays such an integral role in overall health, what better time than NOW to foster eating changes in your life?!   Whether you have a plan for the month or not, here are a three simple nutrition changes that deserve consideration:

1) Monitor your salt intake.  The average American eats well above the daily recommended intake of 2,300 mg per day.  Note: 2,300 mg = 1 tsp of salt.  Check labels for sodium and shoot for nothing over 480 – 500 mg of sodium per serving.  When you add salt to home-cooked meals or at restaurants, taste the food first – it may not need salt, after all.

2) Drink fewer calories.    Liquid calories account for a big part of the average Americans caloric intake.  Not only does it contribute to overweight and obesity, but displaces other nutritional calories.  Here are some ways to make lower-calorie beverage choices:  choose skim/low-fat soy lattes versus full-fat frappaccinos and mochas with whipped cream.  Drink mineral water with a twist of lemon, lime or orange instead of regular or diet sodas.   Incorporate tea into your daily regimen – as it’s a great low-calorie, nutritious way to begin and end to the day (as long as you don’t add a lot of cream and sugar!)     

3) Eat less meat and more plants.  Not only will you be helping to save our planet by eating more plants, but people that eat more vegetables typically get more fiber, potassium and anti-oxidants in their diets when they forgo animal products.  Designate meatless days each week, experiment with roasting different vegetables (asparagus, leeks, Brussels sprouts, string beans and squash), and capture the benefits of local foods by supporting farmers markets. 

So, enjoy National Nutrition Month in a health-rewarding way!    Remember, spring is almost here …:-

Please let me know what changes you plan to make this month….I’d love to hear.

-VSR