Week 10 – Sleep
Here in Wake County I am often amazed at how the school system figures out the many functions and rules each school implements. One of my biggest issues is on the matter of sleep, or, in regards to my 2 teens, the deprivation of sleep. While I understand there are certain schedules that work better for busing, I do not understand why they have the group that will be the least likely to fall asleep at a time to get the recommended hours in, before their early wakeup call in order to get to their bus stop at 6:30am. In order for them to get their recommended 8.5 hours they would need to be asleep no later than 9:30pm. Good luck with that!
KIT Fx - Week 10: Sleep the daily recommended amount of time
The Centers for Disease Control and Prevention (CDC) has a website that provides good guidelines and other information on sleep
http://www.cdc.gov/features/sleep/
Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression—which threaten our nation’s health. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.
Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion. How much sleep is enough? Sleep needs vary from person to person and change as people age. Consider these sleep guidelines for different age groups (and note that the total hours recommended for children 5 years of age and younger include naps).
Infants
• Birth–2 months need 10.5–18 hours
• 2–12 months need 14–15 hours
Toddlers/Children
• 12–18 months need 13–15 hours
• 18 months–3 years need 12–14 hours
• 3–5 years old need 11–13 hours
• 5–12 years old need 9–11 hours
Adolescents need at least 8.5–9.5 hours
Adults typically need 7–9 hours
The website also provides good tips in getting the sleep you need:
• Go to bed at the same time each night, and rise at the same time each morning.
• Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
• Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
• Remove all TVs, computers, and other "gadgets" from the bedroom.
• Avoid physical activity within a few hours of bedtime.
• Avoid large meals before bedtime.
Getting enough sleep is not a new idea, so why are we finding it increasingly difficult to fit in the right amount of sleep time? Some reasons are that we live a too-busy lifestyle or we see “excess” sleep as laziness. Let’s take this time to incorporate this very important need into our daily routines. This girl welcomes that suggestion!
maylene
Thursday, March 4, 2010
Saturday, February 27, 2010
KIT Fx - Week 9 Activity Exertion Level
Week 9 –Activity exertion level
Growing up in Southern California and attending “neighborhood” schools I had the opportunity of walking to school every day. Since snow days are a foreign concept there I cannot concoct believable tales of walking uphill 5 miles both ways in 3 feet of snow when telling my kids of the woes I faced as a child. I can, however, tell them I walked almost every day, both ways, to school and so did most of the other kids. I also tell them it was pretty far, like 5 miles each way, but that last part was more how I felt it was rather than reality, which was more like… a mile.
I repeated this tale of super-human abilities on a recent trip to New York City where the kids kept complaining of how far we were walking around. I also pointed out that everyone was walking but NOT complaining about it. After a few days I had to admit that I would rather be running than walking, which got me thinking about perceived levels of exertion and how each of us have our own baseline.
It is often said that walking a mile burns the same amount of calories as running that same mile. While this is not entirely true due to many factors, the idea that increasing levels of exertion can have the same effect or an increased value over the same amount of distance is true, and can often have increased overall health benefits.
KIT Fx - Week 9: Slowly increase exertion to recommended levels
By now you should be at least close to the recommended 150 minutes of moderate activity per week. If not then continue to increase the time at that moderate intensity before proceeding to increasing the intensity.
The Centers for Disease Control and Prevention (CDC) has a website that provides good guidelines and other information on activity exertion levels
http://www.cdc.gov/physicalactivity/everyone/measuring/index.html
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.
Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don't usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. That's why it's important to start slowly and gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What's important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.
The site also mentions that adults need a minimum of :
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week OR
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week.
The site also suggests doubling these amounts for even greater health benefits.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort: Walking fast, Doing water aerobics, Riding a bike on level ground or with few hills, Playing doubles tennis, Pushing a lawn mower
Build up over time
If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking, with more vigorous activities like jogging.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort: Jogging or running, Swimming laps, Riding a bike fast or on hills, Playing singles tennis, Playing basketball
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Beginning in week 3 I challenged you to increase the amount of activity you were normally doing. Now we have to take a good look at if we can now increase the intensity to get closer to that level of increased benefits. Remember that we want to make small changes so consider jogging a quarter of every mile you used to walk, or incorporating a few hills on your next bike ride.
I also want to mention that while the use of heart monitors is an accurate way of measuring intensity it is not needed – use your perceived level of exertion, which may even change over time as your level of fitness increases. Keep it simple and it just might stick.
maylene
Growing up in Southern California and attending “neighborhood” schools I had the opportunity of walking to school every day. Since snow days are a foreign concept there I cannot concoct believable tales of walking uphill 5 miles both ways in 3 feet of snow when telling my kids of the woes I faced as a child. I can, however, tell them I walked almost every day, both ways, to school and so did most of the other kids. I also tell them it was pretty far, like 5 miles each way, but that last part was more how I felt it was rather than reality, which was more like… a mile.
I repeated this tale of super-human abilities on a recent trip to New York City where the kids kept complaining of how far we were walking around. I also pointed out that everyone was walking but NOT complaining about it. After a few days I had to admit that I would rather be running than walking, which got me thinking about perceived levels of exertion and how each of us have our own baseline.
It is often said that walking a mile burns the same amount of calories as running that same mile. While this is not entirely true due to many factors, the idea that increasing levels of exertion can have the same effect or an increased value over the same amount of distance is true, and can often have increased overall health benefits.
KIT Fx - Week 9: Slowly increase exertion to recommended levels
By now you should be at least close to the recommended 150 minutes of moderate activity per week. If not then continue to increase the time at that moderate intensity before proceeding to increasing the intensity.
The Centers for Disease Control and Prevention (CDC) has a website that provides good guidelines and other information on activity exertion levels
http://www.cdc.gov/physicalactivity/everyone/measuring/index.html
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.
Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don't usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. That's why it's important to start slowly and gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What's important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.
The site also mentions that adults need a minimum of :
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week OR
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week.
The site also suggests doubling these amounts for even greater health benefits.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort: Walking fast, Doing water aerobics, Riding a bike on level ground or with few hills, Playing doubles tennis, Pushing a lawn mower
Build up over time
If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking, with more vigorous activities like jogging.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort: Jogging or running, Swimming laps, Riding a bike fast or on hills, Playing singles tennis, Playing basketball
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Beginning in week 3 I challenged you to increase the amount of activity you were normally doing. Now we have to take a good look at if we can now increase the intensity to get closer to that level of increased benefits. Remember that we want to make small changes so consider jogging a quarter of every mile you used to walk, or incorporating a few hills on your next bike ride.
I also want to mention that while the use of heart monitors is an accurate way of measuring intensity it is not needed – use your perceived level of exertion, which may even change over time as your level of fitness increases. Keep it simple and it just might stick.
maylene
Friday, February 19, 2010
KIT Fx - Week 8 Vegetables - Putting it all together
Week 8 –Vegetables – Putting it all together
How do you feel? Energized or tired? Clear-headed or frazzled? Full or hungry? These feelings should be incorporated daily into your journal and hopefully we are seeing more the former than the latter as we are continuing with our consumption of water, daily exercise and eating our veggies!
KIT Fx - Week 8: Eat the recommended amount AND variety of vegetables
To review, the US Government has a website that provides good guidelines and other information on vegetables
http://www.mypyramid.gov/pyramid/vegetables.html
Based on this our website has a simplistic table and weekly menu that incorporates the 3 groups of vegetables we have concentrated on (Dark Green, Orange & Dry Beans & Peas) with the last 2 groups (Starchy & Other). Again, this is just an example, condensed and simplistic but a good starting point to help you get used to personalizing it for each member of your family. It is based on different portion sizes for each member of your family spread throughout the week but only using a few varieties in each group so as not to buy too much and be wasted. Some portions will be doubled for certain meals, such as a small child eating 2- ¼ c servings of corn in one meal.
Monday – (lunch) Raw Carrot sticks & Red Pepper w/hummus, (dinner) Spinach & Peas salad w/Lentils, Onions & rice
Tuesday – (lunch) Baked Potato, (dinner) Black bean tacos w/Roasted or grilled Butternut squash, Corn, Onions & Tomatoes
Wednesday – (dinner) Steamed Broccoli & Mashed Potato
Thursday - (lunch) Steamed Corn & Peas, (dinner) Leftover roasted Butternut squash & Onions mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili w/ Onions & Tomatoes
Saturday – (lunch) Lentil, Potato, Corn & Onion soup, (dinner) Stir Fry w/Broccoli, Mushrooms & Onions
Sunday – (brunch) Omelette w/Spinach, Mushrooms, Onions & Tomatoes, (dinner) Spaghetti sauce made w/ Grated Carrot, Red Pepper, Mushrooms, Onions & Tomatoes
Again, please share your comments and ideas with us and others using the comment button below
maylene
How do you feel? Energized or tired? Clear-headed or frazzled? Full or hungry? These feelings should be incorporated daily into your journal and hopefully we are seeing more the former than the latter as we are continuing with our consumption of water, daily exercise and eating our veggies!
KIT Fx - Week 8: Eat the recommended amount AND variety of vegetables
To review, the US Government has a website that provides good guidelines and other information on vegetables
http://www.mypyramid.gov/pyramid/vegetables.html
Based on this our website has a simplistic table and weekly menu that incorporates the 3 groups of vegetables we have concentrated on (Dark Green, Orange & Dry Beans & Peas) with the last 2 groups (Starchy & Other). Again, this is just an example, condensed and simplistic but a good starting point to help you get used to personalizing it for each member of your family. It is based on different portion sizes for each member of your family spread throughout the week but only using a few varieties in each group so as not to buy too much and be wasted. Some portions will be doubled for certain meals, such as a small child eating 2- ¼ c servings of corn in one meal.
Monday – (lunch) Raw Carrot sticks & Red Pepper w/hummus, (dinner) Spinach & Peas salad w/Lentils, Onions & rice
Tuesday – (lunch) Baked Potato, (dinner) Black bean tacos w/Roasted or grilled Butternut squash, Corn, Onions & Tomatoes
Wednesday – (dinner) Steamed Broccoli & Mashed Potato
Thursday - (lunch) Steamed Corn & Peas, (dinner) Leftover roasted Butternut squash & Onions mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili w/ Onions & Tomatoes
Saturday – (lunch) Lentil, Potato, Corn & Onion soup, (dinner) Stir Fry w/Broccoli, Mushrooms & Onions
Sunday – (brunch) Omelette w/Spinach, Mushrooms, Onions & Tomatoes, (dinner) Spaghetti sauce made w/ Grated Carrot, Red Pepper, Mushrooms, Onions & Tomatoes
Again, please share your comments and ideas with us and others using the comment button below
maylene
Friday, February 12, 2010
KIT Fx - Week 7 Vegetables-Dry Beans & Peas
Week 7 – Vegetables-Dry Beans & Peas
Whenever I think of dry beans & peas I think of George Clooney. Like most women I think of George quite often, but only those who heard him exclaim “God bless the chickpea!” upon tasting Monica’s homemade hummus on the show Friends, can put him and the chickpea in the same thought.
Long pause while we all think of George… and now back to veggies.
KIT Fx - Week 7: Eat the recommended amount of Dry Beans & Peas
Based on the previously mentioned daily recommendation, most kids should get about 1/2-3 cups of dry beans & peas per week, adults about 3 cups per week.
The same website contains information on the importance of this vegetable group as well as ways it helps provide nutrients otherwise obtained from animal sources http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
… These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.
Examples of Dry Beans & Peas – Beans – black, kidney, garbanzo, lima, navy, pinto, soy and white. Peas – black-eyed, chickpea (ooooo….. george….) and split. And my favorite, lentils, which I posted a recipe for few weeks back. Not only is this group nutritious it’s also quite inexpensive and keeps well.
Pick 2-3 variations of dry beans & peas you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Lentils, chickpeas and black beans added to your green & orange veggies:
Monday – (lunch) Raw Carrot sticks w/hummus, (dinner) Spinach salad w/Lentils & rice
Taco Tuesday – (dinner) Black bean tacos w/Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili
Saturday – (lunch) Lentil soup, (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
My hope is that we are moving right along and incorporating these important parts into our routines with ease. We’re journaling our progress, drinking the right amount of water, moving towards a good amount of regular exercise, and by the end of next week should be eating not only the right amount of vegetables but the right variety. The basic information is presented here but with the internet and a simple search you can read an abundance of articles and recipes that may further your quest into a healthier lifestyle.
maylene
Whenever I think of dry beans & peas I think of George Clooney. Like most women I think of George quite often, but only those who heard him exclaim “God bless the chickpea!” upon tasting Monica’s homemade hummus on the show Friends, can put him and the chickpea in the same thought.
Long pause while we all think of George… and now back to veggies.
KIT Fx - Week 7: Eat the recommended amount of Dry Beans & Peas
Based on the previously mentioned daily recommendation, most kids should get about 1/2-3 cups of dry beans & peas per week, adults about 3 cups per week.
The same website contains information on the importance of this vegetable group as well as ways it helps provide nutrients otherwise obtained from animal sources http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
… These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.
Examples of Dry Beans & Peas – Beans – black, kidney, garbanzo, lima, navy, pinto, soy and white. Peas – black-eyed, chickpea (ooooo….. george….) and split. And my favorite, lentils, which I posted a recipe for few weeks back. Not only is this group nutritious it’s also quite inexpensive and keeps well.
Pick 2-3 variations of dry beans & peas you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Lentils, chickpeas and black beans added to your green & orange veggies:
Monday – (lunch) Raw Carrot sticks w/hummus, (dinner) Spinach salad w/Lentils & rice
Taco Tuesday – (dinner) Black bean tacos w/Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili
Saturday – (lunch) Lentil soup, (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
My hope is that we are moving right along and incorporating these important parts into our routines with ease. We’re journaling our progress, drinking the right amount of water, moving towards a good amount of regular exercise, and by the end of next week should be eating not only the right amount of vegetables but the right variety. The basic information is presented here but with the internet and a simple search you can read an abundance of articles and recipes that may further your quest into a healthier lifestyle.
maylene
Friday, February 5, 2010
KIT Fx - Week 6 Vegetables-Orange
Week 6 – Vegetables-Orange
One thing I learned when they were young is their tastes will change over time. Another thing I learned is more often than not it’s the texture, not necessarily the taste, which kids dislike. So my advice to parents is to reintroduce a food that was previously turned down at a later time and you may want to prepare or serve it in a different fashion. For example, my daughter dislikes sliced tomatoes but will eat tomatoes in a spaghetti sauce.
KIT Fx - Week 6: Eat the recommended amount of Orange Vegetables
Based on the previously mentioned daily recommendation, most kids should get about 1/2-2 cups of orange vegetables per week, adults about 2 cups per week.
Orange vegetables contain a high amount of vitamins A & C which along with fiber are good for your skin, eyes and heart. We grew up with the knowledge that carrots are good for our eyes and now we learn it’s also good for our skin. Yes, ladies, the hundreds of dollars you are spending on serums for “anti-aging” benefits can also be obtained from eating foods rich in the same vitamins you are slathering on your face!
Examples of Orange Vegetables - acorn squash, butternut squash, carrots, pumpkin & sweet potatoes
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Butternut squash & carrots being added to last week’s green veggie example:
Monday – (lunch) Raw Carrot sticks, (dinner) Spinach salad
Tuesday – (dinner) Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
Remember to be experimental as you never know what your family will like. I also enjoy not letting them know what it is until they exclaim “mmmmm…. This is good. What is it?” :)
maylene
As in most families, my kids are very different in what they like and dislike when it comes to food. My daughter tends to be the picky one, and my son will eat just about anything you place in front of him. Back when they were babies, in the days when baby food in a jar was your only option, I used to cook fresh vegetables, then puree and freeze them in ice cube trays. I would defrost/warm them as needed and my kids grew up loving every vegetable I presented. Then one day, the first day of kindergarten for Squid, she came home and exclaimed “Mom! This girl had the most wonderful lunch. It was peanut butter and jelly…” (which she had before, but this was not fresh ground peanuts ground served with all-fruit as she was accustomed to) “… and it was on this thing called WHITE BREAD. And you can get it at Kroger!” Yes, my 4 year old daughter was telling me about this new invention and where I could buy it. So needless to say, she turned to the dark side and became picky but is now a teen and liking more healthy food than ever before… preferably followed by something fat & sugary :)
One thing I learned when they were young is their tastes will change over time. Another thing I learned is more often than not it’s the texture, not necessarily the taste, which kids dislike. So my advice to parents is to reintroduce a food that was previously turned down at a later time and you may want to prepare or serve it in a different fashion. For example, my daughter dislikes sliced tomatoes but will eat tomatoes in a spaghetti sauce.
KIT Fx - Week 6: Eat the recommended amount of Orange Vegetables
Based on the previously mentioned daily recommendation, most kids should get about 1/2-2 cups of orange vegetables per week, adults about 2 cups per week.
Orange vegetables contain a high amount of vitamins A & C which along with fiber are good for your skin, eyes and heart. We grew up with the knowledge that carrots are good for our eyes and now we learn it’s also good for our skin. Yes, ladies, the hundreds of dollars you are spending on serums for “anti-aging” benefits can also be obtained from eating foods rich in the same vitamins you are slathering on your face!
Examples of Orange Vegetables - acorn squash, butternut squash, carrots, pumpkin & sweet potatoes
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Butternut squash & carrots being added to last week’s green veggie example:
Monday – (lunch) Raw Carrot sticks, (dinner) Spinach salad
Tuesday – (dinner) Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
Remember to be experimental as you never know what your family will like. I also enjoy not letting them know what it is until they exclaim “mmmmm…. This is good. What is it?” :)
maylene
Friday, January 29, 2010
KIT Fx - Week 5 Vegetables - Dark Green
Week 5 – Vegetables-Dark Green
According to the government standards most kids should get about 1-3 cups of vegetables per day, adults about 2-3 cups per day. From their website http://www.mypyramid.gov/pyramid/vegetables.html
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart.
This chart shows the amounts of various kinds of vegetables that qualify as a “cup”.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html
Furthermore, they recommend this daily intake should be comprised of a variety of vegetables.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
The same link has a second chart that shows the amounts of recommended various kinds of vegetables in each of the 5 subgroups – Dark Green, Orange, Dry Beans & Peas, Starchy and Other.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html
Out of the 5 subgroups it is my experience that Starchy and Other vegetables are the most commonly eaten. The first three, Dark Green, Orange & Dry Beans & Peas are less popular and where we will be concentrating on the next 3 weeks.
KIT Fx - Week 5: Eat the recommended amount of Dark Green Vegetables
Based on this recommendation most kids should get about 1-3 cups of dark green vegetables per week, adults about 3 cups per week.
Dark green leafy vegetables are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins (including vitamins K, C, E, and many of the B vitamins).
Examples of Dark Green Vegetables - bok choy (Gung Hay Fat Choy! Happy Chinese New Year!), broccoli, collard/mustard/turnip greens, dark green leafy lettuce, kale, mesclun, romaine lettuce, spinach, and watercress. Remember not to overcook them!
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Spinach, Broccoli and Romaine:
Monday – (dinner) Spinach salad
Wednesday – (dinner) Steamed Broccoli
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Remember that every week builds upon the work done in previous weeks so keep up all that progress and let’s keep moving. Thanks to those of you who have emailed me how your family is doing. Share that communication with others such as what your family is liking/accepting, helpful hints and other information by posting a comment below.
maylene
Through all the years I have helped others lead a healthier lifestyle the most confusion has come from what qualifies as a vegetable and how much should we eat. Every region of the country has its own variety of local favorites and what is popular in one area can be relatively unknown in another. I was raised in Southern California and until I visited the south I never tasted turnip or collard greens but I had either romaine, bok choy or spinach almost every day. There is such a variety of wonderful vegetables, especially fresh local ones that we should look into expanding our diet in this very healthy way.
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart.
This chart shows the amounts of various kinds of vegetables that qualify as a “cup”.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html
Furthermore, they recommend this daily intake should be comprised of a variety of vegetables.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
The same link has a second chart that shows the amounts of recommended various kinds of vegetables in each of the 5 subgroups – Dark Green, Orange, Dry Beans & Peas, Starchy and Other.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html
Out of the 5 subgroups it is my experience that Starchy and Other vegetables are the most commonly eaten. The first three, Dark Green, Orange & Dry Beans & Peas are less popular and where we will be concentrating on the next 3 weeks.
KIT Fx - Week 5: Eat the recommended amount of Dark Green Vegetables
Based on this recommendation most kids should get about 1-3 cups of dark green vegetables per week, adults about 3 cups per week.
Dark green leafy vegetables are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins (including vitamins K, C, E, and many of the B vitamins).
Examples of Dark Green Vegetables - bok choy (Gung Hay Fat Choy! Happy Chinese New Year!), broccoli, collard/mustard/turnip greens, dark green leafy lettuce, kale, mesclun, romaine lettuce, spinach, and watercress. Remember not to overcook them!
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Spinach, Broccoli and Romaine:
Monday – (dinner) Spinach salad
Wednesday – (dinner) Steamed Broccoli
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Remember that every week builds upon the work done in previous weeks so keep up all that progress and let’s keep moving. Thanks to those of you who have emailed me how your family is doing. Share that communication with others such as what your family is liking/accepting, helpful hints and other information by posting a comment below.
maylene
Friday, January 22, 2010
KIT Fx - Week 4 Vegetables
Week 4 - Vegetables
By now you have incorporated your daily intake of water, working your way to 30-60 minutes of activity per day (keep on adding 10% or less each week until then) and have an accurate knowledge of any deficiencies in your daily routine and diet you want to address. This is right where you should be. If you are having trouble in any one spot just hang back and address that issue until it is incorporated into your lifestyle in a way that it has not created a hardship but a routine that is easily sustained. If you are there, keep all this up and lets continue to week 4.
Vegetables. For some it is the hardest item to incorporate in the right amount into our diets and this is why we will address it here. Again, I am not introducing a new idea here but the following are some reasons why vegetables should be a large part of our daily diet:
• May reduce your risk to many diseases and cancers
• Low in fat and calories but high in fiber which is helpful in lowering caloric intake and aiding in proper digestion
• Contains many nutrients that create a stronger body and healthier skin including protein, potassium and vitamins A, C and E.
More information can be found at http://www.mypyramid.gov/pyramid/vegetables.html
KIT Fx - Week 4: Increase your daily intake by 1 vegetable this week
Your daily intake of vegetables is dependent on many factors such as age, sex and level of activity. The link above will help you figure out which vegetables, and how much, should be eaten for everyone in your family. If you are deficient in the number or variety of vegetables this challenge is for you.
Pick 2-3 vegetables you and your family will enjoy and add one serving each day. Best if you can pick a vegetable from each suggested group, here is an example:
Green Leafy – Sautéed Spinach, Mon/Weds/Sunday
Orange – Carrot sticks, Thurs/Saturday
Dry Beans & Peas – Lentils (see recipe below), Tues/Friday
I can eat the same vegetable every day but my kids need a little more variety, especially when it comes to cooked vegetables. Be careful not to buy a lot of fresh produce at once as it will quickly expire and that is a lot of money to waste.
Contact our nutritionist Tracy Owens (see week2 for contact info) if you need help. Start slow, as we are doing with everything here, so your body, and you, can get acclimated to your new healthier lifestyle and once again, so it can last. If you need a reminder of all that we are doing visit our KIT Fx page on our website, link at the top. Remember, baby steps. You will soon look back at where you started and be amazed at what you have accomplished.
I am always looking for the best values when it comes to feeding my family. This recipe is based on an old-time ethnic favorite and my kids, and everyone I have made it for, love it. And where else can you get a low fat satisfying dish that is high in fiber and protein for 25 cents?
Recipe for Lentils & Rice
1 c Dried Lentils
1 c Brown Rice
5 c Water or stock (I have used chicken stock but watch the sodium)
1 med Chopped Onion
2 c Chopped Spinach
1 T Chopped Garlic
1 T Chili powder
1 T Olive Oil
approx 8 - 1cup servings (150 cals, 2gFat, 30g Carbs, 7g Fiber, 7g Protein)
1. Saute onions until opaque, add spinach and stir
2. Rinse and check lentils & rice, add to mixture. Cook for a few minutes on med, stirring occasionally
3. Add water, stir, increase heat and bring to boil
4. Lower heat to low/med, partially cover and cook for about 30-35 minutes
5. Add chili powder or other seasonings to taste. I sometimes add a dollop of plain NF yogurt and/or lemon.
Notes: Water is variable and I think 5 cups will give you a moist mixture. Also, left overs don't dry out if you keep it a bit moist.
Super cheap, like $2 for 8 servings, and lots of fiber and protein, low in fat.
maylene
By now you have incorporated your daily intake of water, working your way to 30-60 minutes of activity per day (keep on adding 10% or less each week until then) and have an accurate knowledge of any deficiencies in your daily routine and diet you want to address. This is right where you should be. If you are having trouble in any one spot just hang back and address that issue until it is incorporated into your lifestyle in a way that it has not created a hardship but a routine that is easily sustained. If you are there, keep all this up and lets continue to week 4.
Vegetables. For some it is the hardest item to incorporate in the right amount into our diets and this is why we will address it here. Again, I am not introducing a new idea here but the following are some reasons why vegetables should be a large part of our daily diet:
• May reduce your risk to many diseases and cancers
• Low in fat and calories but high in fiber which is helpful in lowering caloric intake and aiding in proper digestion
• Contains many nutrients that create a stronger body and healthier skin including protein, potassium and vitamins A, C and E.
More information can be found at http://www.mypyramid.gov/pyramid/vegetables.html
KIT Fx - Week 4: Increase your daily intake by 1 vegetable this week
Your daily intake of vegetables is dependent on many factors such as age, sex and level of activity. The link above will help you figure out which vegetables, and how much, should be eaten for everyone in your family. If you are deficient in the number or variety of vegetables this challenge is for you.
Pick 2-3 vegetables you and your family will enjoy and add one serving each day. Best if you can pick a vegetable from each suggested group, here is an example:
Green Leafy – Sautéed Spinach, Mon/Weds/Sunday
Orange – Carrot sticks, Thurs/Saturday
Dry Beans & Peas – Lentils (see recipe below), Tues/Friday
I can eat the same vegetable every day but my kids need a little more variety, especially when it comes to cooked vegetables. Be careful not to buy a lot of fresh produce at once as it will quickly expire and that is a lot of money to waste.
Contact our nutritionist Tracy Owens (see week2 for contact info) if you need help. Start slow, as we are doing with everything here, so your body, and you, can get acclimated to your new healthier lifestyle and once again, so it can last. If you need a reminder of all that we are doing visit our KIT Fx page on our website, link at the top. Remember, baby steps. You will soon look back at where you started and be amazed at what you have accomplished.
I am always looking for the best values when it comes to feeding my family. This recipe is based on an old-time ethnic favorite and my kids, and everyone I have made it for, love it. And where else can you get a low fat satisfying dish that is high in fiber and protein for 25 cents?
Recipe for Lentils & Rice
1 c Dried Lentils
1 c Brown Rice
5 c Water or stock (I have used chicken stock but watch the sodium)
1 med Chopped Onion
2 c Chopped Spinach
1 T Chopped Garlic
1 T Chili powder
1 T Olive Oil
approx 8 - 1cup servings (150 cals, 2gFat, 30g Carbs, 7g Fiber, 7g Protein)
1. Saute onions until opaque, add spinach and stir
2. Rinse and check lentils & rice, add to mixture. Cook for a few minutes on med, stirring occasionally
3. Add water, stir, increase heat and bring to boil
4. Lower heat to low/med, partially cover and cook for about 30-35 minutes
5. Add chili powder or other seasonings to taste. I sometimes add a dollop of plain NF yogurt and/or lemon.
Notes: Water is variable and I think 5 cups will give you a moist mixture. Also, left overs don't dry out if you keep it a bit moist.
Super cheap, like $2 for 8 servings, and lots of fiber and protein, low in fat.
maylene
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