Medeiros-Nutrition

02/27/2024

I would like to try something new, instead of focusing on calories and macro-nutrients with recipes. I would like to focus more on whole foods and their health benefits.

12/12/2023

With the holidays coming so are the big dinners and the get-togethers. Here are a couple tips to help navigate the temptations of overeating.
First things first. When you arrive at the party, grab sparkling water, and wait at least 20 minutes before eating. Taking this time before you start eating will give you time to relax and get comfortable in your surroundings. Give yourself time to look over your options while being mindful. If you don't love it, don't eat it. Scan the table for foods you truly love and skip the ones that are just okay. Go ahead and indulge in your personal holiday favorites.
When it comes to desserts, do the same. Decide which are your favorites, if we are talking cookies and squares then choose 2-3 small pieces if its pie or cake choose one small slice.
Always eat normally on the day of a party. Skipping meals to save up calories may cause overeating. Eating sensibly throughout the day will take the edge off the appetite and improve your likelihood of making healthier choices." Start with a healthy high protein breakfast, have a light lunch, then a snack before you go. Going to a restaurant or a dinner party hungry is likely to cause overeating. Think of it like going grocery shopping hungry, that never ends well!
Happy Holidays!!

11/03/2023

One Hour Chili
Ingredients

1 tbsp olive oil
2-3 garlic cloves
1 pound lean ground beef
2-3 tbsp yellow mustard
1-2 tbsp brown sugar
2 1/2 tbsp chili powder
1 tbsp garlic powder
1/2 tsp ground black pepper
1 tsp ground cayenne pepper ( add more if you like spicy )
1 c beef broth

2 tbsp tomato paste
1 medium yellow onion -diced
1 (15 oz.) can diced tomatoes ( slightly drained)
1 (16 oz.) can red kidney beans, drained and rinsed
1 (8 oz.) can tomato sauce
Instructions
Add olive oil to a large soup pot and warm to medium-high heat. Add chopped garlic and onion, sauté till onions are translucent add zucchini and red pepper stir for a couple minutes. Add the ground beef . Break it apart with a wooden spoon. When beef is browned add mustard and brown sugar, stir. Add all the spices. Stir until well combined and you can smell the spices. (note heating spices activates them)
Add the remaining ingredients. Stir well.
Bring to a low boil. Then, reduce the heat to a simmer, uncovered. Simmer for 35-40 minutes, stirring occasionally.
Optional. Add a dollop of plain Greek yogurt when serving.

This is a simple and quick recipe for those cold nights. Couple things I want to mention about this recipe.
This recipe is inexpensive to make, which is a nice change at the check-out.
I spent $26.72, full disclosure it does not include spices, mustard, or olive oil. I didn’t include these because I would consider them staples.
Recipe serves 6, so its $4.45 per serving.

I am also going to recommend buying no salt added products, typically canned foods have a ton of salt. No salt added products are a heart healthy choice.

Nutrition Facts per serving.
Calories 360
Fat 9g
Saturated fat 3g
Cholesterol 65mg
Sodium 290 mg
Carbohydrates 37g
Fiber 10g
Sugar 10g
Protein 33g
If you want to reduce the fat and cholesterol switch from ground beef to ground turkey or chicken.

10/27/2023

Hello!
So, I use Canva templates to do my posts ( highly recommend).
I just found this guy and thought it was hilarious and wanted to share.
I can't stop laughing.....have a great weekend!!

10/27/2023

Banana Ice cream
What you need and how to make it
Blend 1 frozen banana with 1/2 tablespoon of dark cocoa powder and 1 tablespoon of peanut butter.
The banana provides the sweetness, and that satisfying, dessert-like texture, while the nutrients from the banana and peanut butter keep you from crashing later.

10/23/2023

Oftentimes, when you're craving something sweet, you're hungry and/or dehydrated. Drink a big glass of water—at least 12 ounces—or eat avocado toast on whole wheat sourdough. The combo of fat from the avocado, the fermented sourdough bread, and the whole grains will satiate you and keep you from going to the freezer for ice cream.
Tips: add avocados to steel cut oats or smoothies for added heft and creamy mouthfeel.
Adding some extra protein to breakfast or lunch to help fight sugar cravings.
Eat the avocado toast to help you power through the afternoon without giving in to the cravings for a candy bar. Try this when you arrive home from work.
Please note avocado is not a protein

10/23/2023

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Let us help you stay healthy!

10/19/2023

Plain Greek Yogurt vs Flavored Yogurt
Plain Greek yogurt healthier choice
1) Fewer Ingredients
Plain Greek yogurt typically has 2-3 ingredients as follows:
Skim milk, Cream, Active bacterial cultures.
Flavored yogurt typically has a list of ingredients as follows.
Cultured Low Fat Milk, Sugar, Modified Corn Starch. Contains 1 % or less of: Corn Starch, Natural Flavor, Potassium Sorbate Added to Maintain Freshness, Vitamin A Acetate, Vitamin D3.
Choosing whole foods or foods that are minimally processed vs processed foods have been proven to reduce weight and reduce chronic disease.

2) Plain yogurt is far superior when it comes to providing protein.
Pain yogurt ¾ c (175g) serving provides a whooping 18-23g.
Flavored yogurt ¾ c(175g) serving provides 6-10g.
Choosing foods higher in protein helps maintain a healthy weight and reduce cravings.
Protein keeps bloods sugars steady, reducing dips through out the day helping reduce sugar cravings.

3) Palin yogurt also has less sugar. A 3/4c (175g) serving has 3-6g of sugar.
Flavored yogurt ¾ c serving contains 8-12g sugar.
5g of sugar is equal to 1 tsp of sugar. Diets high is sugar have been linked to weight gain and increased belly fat, which may increase chronic disease.

10/11/2023

Its that time of year germs are everywhere….ick!!!

Here is a list of vitamins and minerals to incorporate into your diet that may offer you and your family a little extra protection.

Vitamin A: raw carrots, squash, kale( cooked) , vegetable soup and cantaloupe.

Vitamin E: wheatgerm, sunflower seeds, hazelnuts, avocado.

B vitamins : liver, kidneys, whole grains, seeds, nuts, dairy products, wheat germ, leafy green vegetables, and lentils.

Vitamin D: pink salmon (canned), tuna (canned), fortified milk, shiitake mushroom.

Vitamin C: red pepper, black currants, orange juice, kiwi, and guavas.

Copper: peanuts, walnuts, oysters, and avocado.

Iron: Branflakes, spinach (cooked) apricots, all bran and organ meat.

Zinc: oysters, crab meat, bran flakes and oats

10/10/2023

Medeiros-Nutrition

10/10/2023

Hope everyone had a wonderful Thanksgiving weekend! The holidays typically include more eating, alcohol, and stress. Causing us to feel bloated and have low energy.
Getting back to feeling better is easy with a few little changes.
Go for a walk, doesn’t have to be a heart pounding sweat session. An easy walk can increase blood flow and elevate your mood and reduce stress.
Hydrate, water is going to help with feeling bloated and water retention due to the extra salt.
Include a few foods that are easy to digest. Bananas, cantaloupe, spinach, tuna, salmon, skinless chicken and yogurt.
Skipping a meal might be temping, but typically not a good idea it may lead to overeating at your next meal. Instead have a healthy snack or a light meal.

09/27/2023

Many people worry that they are not getting enough vitamins and consider taking supplements.
Taking a multivitamin/supplement can be necessary for some people, but as the name suggests it is to supplement your diet. Life can have some unexpected challenges and healthy meals may be a little more out of reach, that’s when supplements may be beneficial.
Healthy Practice: A diet of varied of fruits, vegetables, whole grains, lean protein, and healthy fats will offer your body the vitamins and minerals it needs.
Taking supplements can easily exceed recommended amounts its is important to consult a health professional before starting any supplements.