Updated Nutritional Labels

This article from Hungry Girl regarding updates to nutritional labels just came my way, and I actually saw the revamped format yesterday on hummus…with a much larger-than-normal, bold-faced font for the caloric numbers.

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I don’t count my calories, let me be clear – for me, that’s a surefire way to get into trouble.  Having had eating disorders once, I have the propensity to micromanage to the hilt when it comes to food.  Nowadays I take the much healthier approach of NOT counting or keeping track.  I DO, however, take note of the nutritional statistics – eating highly caloric foods, even healthy ones (think: avacado, nuts, salmon etc…) can add up on me quickly. So I appreciated being able to see the numbers more clearly without having to search.  

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The other cool thing about the change is that the serving sizes are being updated to a “more realistic” amount, AND the FULL amount (what’s in the package or container) will be listed. Portions can make a massive difference!

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The other major change will be that the added sugar will be more clear – sugar is bad news, period, and too much can cause a whole host of health problems you definitely don’t want. Yay for being able to seeing those details more vividly – the more educated we all can be, the more healthy also!

Dinner…For Three?!

It goes without saying that cats are particular…pretty much in every regard.  They are incredibly discerning when it comes to food, for one thing.  

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(C) Andertoons Mark Anderson

Oh yes, as babies they ate their broccoli and snap peas – but nowadays its “no, no thank you.  Call me when you have shrimp!”  

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Excuse me?!

We don’t even have to unwrap the seafood – the mere hint of fishy fragrance and I’m suddenly swarmed by furry black beasts.  God forbid they grab a hold, it’s growl central… (Not that I can blame them – my husband makes a mean stirfry!)

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I guess I can’t really complain, though – my boys’ nutrition is top-notch!  They care about portions (that’s by default – Keku would gladly wolf down a blue whale, provided it smelled remotely edible.)  

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They also eat clean (also a function of mum, but a girl has to make sure her boys are fit and healthy so they can frolic to their hearts’ content without issue!)  They love protein – egg whites, chicken, and shrimp are favorites – just like, you guessed it… Mum. ❤  Way to go, boys!

The only real trouble with it is that I go to sit down in my chair and there’s a cat in it, thinking it’s his seat for dinner…

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Snack Factory Fruit Sticks

Word of this newbie just came my way (and honestly, I suppose it was only a matter of time, given the popularity of veggie stix, right?!) I personally love fresh fruit because they are LOADED with fiber and good ol’ H2O, making for a filling snack.  But…sometimes you just want some crunch with your “sweet” and you don’t want to reach for a Nestle Crunch bar. . .

Enter these fry-shaped snacks, which come in three flavors:

  • Apple
  • Apple Cinnamon
  • Apple Strawberry

The stats for Snack Factory’s Fruit Sticks are as follows (for 0.75 oz. (about 2/3 cup)):

  • 80 calories
  • 0g total fat (0g sat fat)
  • 15mg sodium
  • 20g carbs
  • 3g fiber
  • 13 – 14g sugars, 0g protein
  • SmartPoints® value 4*

While they aren’t a sub for fresh fruit, they are – at least – a better option than grabbing some candy.  I am thrilled that companies are trying to be a little bit more health conscious these days, and offer more options for anyone wanting to proactively head off a craving. These are available in Walmart, Kroger, and Giant Eagle, among other retailers. You can also snag them on Amazon, which is always a great option when a product is new (and slowly making its way into stores!)

Traveling Nutrition IV

I’m always amazed – and sincerely touched – by the support of social networks from like-minded but total strangers.  We all have different goals, needs, and circumstances…but it’s neat to see the general camaraderie surrounding the broader aim to stay healthy, and make good choices for ourselves.  I posted a few photos from a recent trip and was touched by how many folks even cared.

I’ve enumerated at length how utterly terrifying traveling used to be for me – the eating disorders that accompanied my PTSD made leaving my parents’ home, at the time, nigh impossible – forget getting in a car for hours, or – god forbid – getting on a plane.

I worried about what I would eat, if I could eat, who would be eating what types a foods around me. . . The prospect was enough to launch a generally debilitating panic attack, so to be able to travel at all now…and with some ease…is a gift I never take for granted.

What makes it a TON easier is to have the support of those closest to me – I’m not sure where I’d be without it, to be honest.

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The most recent – a rather last-minute – trip was to a car show out in California.  Long flight, several hours in the car on both sides, and lots of fast food (that my stomach couldn’t handle if I wanted it to!) When I travel I always pack a plethora of snacks, but in this case, I brought extra.

The great news beyond that, though, is that SO many places have options – they may not be main menu options, but they do exist, you need only ask. Yes, even on the plane!

Protein can be a little tricky to travel with but there are packaged options that don’t need a refrigerator, such as turkey and chicken jerky, nuts, and tuna, chicken, or salmon packs. I get a few looks sometimes but I feel my best when I eat as close to my “usual” as possible so it’s all good. 🙂 

Whole fruits like apples and freeze dried version are a sweet option to tote along, as are pre-portioned snacks like peanut butter crackers. When out to dinner, fish and chicken prepared as simply as possible are great choices, along with veggies to fill you up.  One of the restaurants had a “salsa” as cocktail sauce with their shrimp and I actually used it as a salad dressing because it was so good, and had very little in it (versus a heavier dressing whose ingredients I’d be unable to decipher.) 

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As for airports there are lots of options hiding out – turkey slices or chicken breasts are generally available where sandwiches are made, salads are always available, fruit cups are offered at coffee bars and meal establishments…even boiled eggs can be found in some places as well (sometimes they are even in pre-packaged salads too!) It may be a mix and match but you can definitely find options that work.

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So don’t lose heart if you have to be on the road or away from your usual meals at home.  It is definitely doable to eat clean and to be satisfied – a few snacks in your bag can help when cravings hit, and most of the time a restaurant is MORE than happy to prepare something more simple.  Don’t be afraid to ask!

More Deliciousness

Nutrition Humor – Birth Of The Brontosaurus, Or Just Me When I’m Hungry?

I’m not sure if this cartoon is depicting the origins of the Brontosaurus, or just  me when I’ve gone two and a half hours without food…

(Not sure of the artist!)

(Not sure of the artist!)

I’m going to go with the latter.

Setting Up The Day

There’s something to be said for having breakfast in the morning.  It doesn’t have to be sitting on your night table and devoured the moment your lids go up…but having a meal in the morning as you get going can set you up for a much better day.

My system is a little quirky – if I wake up early, before my usual (and more natural) time, I have to eat pronto.  Not doing so lands me in a puffy and uncomfortable way – no one can explain it, it just is what it is.  Same thing happens if I wait too long between meals or snacks! Frustrating but…I know it happens, so I’m able to be proactive and head it off!  If I wake up at my usual time, a cup of coffee and a little time before eating works best.  Everyone is different and there is nothing wrong with the way your morning routine is if it works for you!

I don’t vary a ton with my food in general – I could list my staples on one hand.  So breakfast is either eggs and vegetables, or eggs and fruit.  I don’t manage to get bored, remarkably (spices and sometimes even salsa or hot sauce can make a nice change!)

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What I find, though, is that having a decent amount of protein, paired with high fiber and high water content foods sets me up to have more energy for the not just the morning, but the day.  It kicks starts the metabolic burning process, and it often keeps me from devouring everything in sight later (that happens – for sure – when I don’t.)  

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Whatever mix of macronutrients works for you so that you feel your best, have the most energy, and feel satisfied, is what you should do!  That might be toast with peanut butter and some fruit, or a big greek yogurt smoothie… Whatever it is, though, squeeze it in if you can.  Breakfast is hugely important and will give you the support you need internally to start the day right. 

 

Absconding With Shrimp

Seafood for dinner is always an entertaining event in our household.  Interestingly, while one of our black cats is essentially a vacuum cleaner when it comes to food, it’s the other – the smaller by 6 pounds, but older by a month or so – samurai cat who goes on high alert when shrimp are being peeled.

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I feel like we don’t even have to open the container – he just KNOWS.  He lifts his head in the air with staccato’ed sniffs, making certain that he’s smells what he *thinks* he does.  And if he is correct, by god, watch your limbs!  If he has it in mind that you’ve got a shrimp, he will – claws extended and all – reach out feverishly to check the scene.  No matter if you are friend or foe, he’s basically going to slap and growl until he’s fully devoured the thing.  Shrimp is the end-all-be-all favorite food of choice for Musashi…

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I also happen to love shrimp, as does my husband.  He makes the most delicious and healthy stir fry (one I daresay I could devour – in total – on the spot, were I not to stop myself after feeling full.)  It’s AMAZING. Full of protein…and incredibly filling.  For a clean eater, it’s a dream come true!

Despite the countless items he was keeping track of while cooking (the wok, the roasting vegetables in the oven, the vegetables that had to be added, the seafood that had to be cleaned…) he also took the time to boil a small pot of water to cook two shrimp for the boys.  The thoughtfulness of that alone warms my heart – who DOES that?!  I took a photo because, even then, he took them out and chilled them on ice…just to be sure they didn’t burn their adorable pink tongues. 

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Once they had chilled enough, he gave each of them one.  Needless to say, Musashi fervently absconded with one, and then managed to snag a less-than-interested Keku’s.  Given that Keku will inhale anything food-related, it’s entertaining to see him “pass” on the shrimp, only for the vehemently fixated Musashi to haul off with it, “grrrrr”ing as he goes.

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Fortunately, though I AM protective of my food, I didn’t bite or growl myself.  But I also – Musashi-like – thoroughly enjoyed my generously-prepared dinner, and felt incredibly grateful to have it. 

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