at Eatright4me@Yahoocom, Kansas City, 64068 United States
Educating others on a wide range of nutrition topics, such as: diabetes, weight management, heart health, nutrition news, fitness, recipes and more!
268 FB users likes Jennifer L. Ozick, RD, LD, set it to 1 position in Likes Rating for Kansas City, Missouri in Medical & health category
Those that are writing in your journal, I want you to write down all of your favorite exercises! Think outside the box! Anything to get moving! Tennis anyone?! Then take the information from the page and apply it! JUST DO IT!!
It's Friday! ;-) I hope you have had a great week! In Kansas City, where I live, the weather is getting nice and cool and more people are out exercising. Hopefully they will continue to exercise when the weather gets cold and there is snow on the ground. It is important to plan ahead. What will you do if you live in a cold area where it is hard to exercise outside? Will you join a fitness center? Walk outside? Do aerobic DVD's in your house? Jump rope? Lift weights? Start planning ahead. Those that have a plan are usually more successful. Do you know the benefits of exercise? There are so many benefits! Such as: 1. Increased alertness and more restful sleep. 2. Reduced stress levels and increased confidence. 3. Muscle Gains! 4. Increased blood flow and decreased blood pressure. 5. Increased metabolism. 6, Fat loss and more efficient use of blood glucose. 7. Strengthens bones. 8. Raises core body temperature - fights infection. 9. More efficient lung function. 10. Improved complexion. 11. Reduced nasal stuffiness. If you have any questions regarding the above, ask. I don't want to get too Nerdy on you! ;-) I enjoy this stuff but I don't want to bore you! Do NOT exercise (until you see a doctor) if you experience the following: Dizziness,Nausea/vomiting, Chest Pain. Let me challenge you! Get outside and do something! If you haven't worked out in a while go for a fast walk. 10 minutes out and 10 minutes back. Ride your bike, do yard work, go hiking! So much fun is waiting for you just outside your door. Look around you at all of the beauty! The flowers, the trees, the squirrels running and playing, to feel the cool breeze blowing on you...let me know what you see and how you feel. I'd love to hear! Today I'm going to ride my bike to the track and do 2 miles and come home! It feels so good physically, emotionally, even spiritually for me when I get outside and exercise. I'm always so thankful to God for the beauty all around me! I believe in, and love the holistic approach to medicine. This form of medicine considers the whole person -- body, mind, spirit, and emotions in the quest for optimal health and wellness. Total wellness happens when you balance all of it! You guys are strong! You can do anything you put your mind to! LIVE WITHOUT EXCUSES! <3
What do you do besides eating that brings you happiness? Your ideas may help a brother or sister out! I'll start! Hanging out with my family and friends, baseball games, going to new places, books, cooking, watching Dillon & Eli play soccer, animals, talking to people, writing, being out in nature, wildflowers..zinnias... YOUR TURN!
Good Morning! Time to wake up and get healthy! I've been thinking about emotions and how they fuel our eating patterns. When I worked in the hospital those that were admitted for mental issues filled out a form upon admission asking them if they have had changes in their eating. The majority would respond with, "yes!" Until they felt better mentally their eating patterns would be compromised. Our emotions fuel our eating patterns. If you are stressed you many experience the following PHYSICAL SYMPTOMS; a pounding heart, sweating, tightness of the chest, neck, back or jaw muscles, headache, trembling, increased blood pressure, diarrhea, constipation, nausea/vomiting, dry mouth, sleep disturbances, fatigue, shallow breathing, chronic pain, suppressed immune system, itching, and cold hands and feet. The EMOTIONAL SYMPTOMS relating to stress may include: irritability, withdrawal, decreased self esteem, depression, impatience, jealously, anxiety, or criticism of others. BEHAVIORAL SYMPTOMS may include: smoking, aggressive behavior, alcohol or drug use, OVEREATING, UNDER EATING or carelessness. It is a fact of life that our mood affects our eating patterns. Dealing with the stresses that affect our lives and our moods are keys in unlocking a healthy lifestyle. Stress management techniques to ponder: (JOURNAL) 1. Identify what is contributing to the stress in your life. 2. Become aware of your body and the effects stress has on you personally. Are you overeating when you are stressed? Are you not eating when you get upset about something? Are you drinking alcohol or popping pills to ease the discomfort? 3. Replace unhealthy coping mechanisms with healthy ones. The following ideas can be used to better manage the stresses in your life. Feel free to use any of these techniques in place of that bowl of ice cream! ;-) 1. Humor - Did you know when you laugh your body releases chemicals which produce a natural physical and emotional tranquilizing effect. Watch a funny movie! Hang out with happy people. My friend Rachel cracks me up when we are together. When I am with her I know the happy chemicals in my brain are at full effect! My abdominal muscles get a great workout too! 2. Exercise - This should be part of your daily plan. Exercise releases endorphins. Endorphins are chemicals in your body that elevate your mood and helps the body to relax. 3. Deep breathing - Breath slowly and deeply into your nose and slowly out your mouth..(blow out the stress.) This brings increased oxygen to your cells and has a calming effect on your entire body. 4. Meditation - Prayer. You can pray wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting. It helps bring you inner peace and tranquility. Prayers of thanks help us to focus on the positives in our lives. 5. Aromatherapy - Various scents have been found to have a calming effect on the body. Sandalwood, lavender, ylang ylang and chamomile have been identified as stress reducers. 6. Massage - Massage helps reduce the tension in muscles, increases circulation, promotes the release of toxins in the cells and comforts you emotionally. 7. Creative expression - Find a hobby you enjoy, listen to music or journal....writing! Send a friend a note of encouragement. It not only feels good to receive a note, but it feels good to send one too! I tend to write the best when I have lots going on in my mind. Writing calms me. Find the techniques that calm you. Our goal is to distract our minds by doing the things we enjoy instead of eating to numb ourselves. Many people I work with eat to numb the pain of the stress in their life but then they feel terrible because they failed themselves. The goal is to identify the ways your body responds to stress; physically, emotionally and behaviorally. When you become aware of your responses you will be more successful in managing your life. Life is one big roller coaster! The ups and downs are a normal part of life. Buckle up and enjoy the ride! Weeee!!! ;-)
To those of you writing in your journals, this is for You! Record your success for the day. Remember, this is a daily exercise. ;-) Next, I want you to think about the choices those around you are making regarding their health. Are your friends, family, or co-workers asking you to go out for fast food frequently? Is your physical environment toxic? Meaning, is your diet high in junk food with little to no daily physical activity? Let your friends and family know that you are on a new journey to feeling better about yourself by improving your health. Ask them to support you in your efforts. This is a change for them too so you may have to remind them nicely that you are trying to get healthy. You may be surprised. They may decide to join you on your journey to a more healthy lifestyle! LIVE WITHOUT EXCUSES! ;-)
Hi All! I hope you are having a great day! Guess what I did today?! You'll never believe it! I am making the Freezer meals (freezer meats! :-) I baked 4 pork tenderloins. I'm letting them cool and then I will freeze them to be used in pork recipes later on. I have a beef roast in the crock pot that I will slice up later tonight, cool and then freeze it to be made into French Dip sandwiches. I cooked off 4 pounds of ground hamburger today and will freeze it to be made into enchiladas, chili, lasagna, etc.. I purchased 6 pounds of chicken tenderloins. 3# of the meat I marinaded and have in the freezer. The other 3 pounds I pan stir-fried and will freeze to be used in a chicken dish later. This wasn't my initial plan, but that's how I roll sometimes! I like to change things up every now an then. Makes life more fun! ;-) Instead of making up a bunch of burritos or something to be frozen and reheated, I decided to just cook up the meat and freeze it to be made into meals later on. After all, the cooking of the meat is generally the most time consuming part of a recipe. Right! For those wondering if it is ok to defrost meat and then refreeze it, I called Tyson - not Mike Tyson! The Tyson chicken company, and asked them if it is alright to defrost meat completely, marinade it and then refreeze the meat without cooking it before refreezing. The Tyson customer service representative said it is perfectly fine to do so. :-) It is important to let your meat completely cool before putting it into the freezer containers or freezer bags before freezing. Don't allow your meat to sit longer than 4 hours before putting it into the refrigerator or freezing it. After 4 hours you run the risk of food borne contamination. Eww.. ;-( Happy Cooking!
Someone was wondering what exercises I like to do. I like variety! Yesterday I rode my bike to the high school (1 1/2 miles there) then walked a lap, jogged a lap, walked a lap, jogged a lap...total of 8 laps and then rode my bike back home. It was cool outside with a mist in the air. I loved it! I will do the same routine in about 10 minutes. I'm not a runner.. I have no idea what happened to me, I come from a family of runners! Anyway..I will continue to push myself and see what happens. Maybe one day I will run the 2 miles on the track! I will say, I started feeling great on the 8th lap. Not sure if it was because I was finally done...or the extra energy I felt from getting the lead out of my bum! ;-) It doesn't matter what you do, JUST DO SOMETHING! I'll take some pictures for you guys today!
Hey! Hey! Hey!! Did you get a journal? Did you start writing in it? I hope so! Today I want you to look at the goals you have set for yourself and analyze them. How would you describe where you are in your efforts to achieve or maintain a healthier lifestyle? Start identifying one behavior that you need to change in order to achieve your goals. Once you have achieved it, move to the next change. Take baby steps. Baby steps equal BIG RESULTS! You are NOT going to be successful on quick weight loss programs and unrealistic goals. Feel good about the small changes you are making. Take a look at your social circles; your family, your friends, your co-workers, your physical environment; are they supporting your goals? If not, what changes can be made that will better support your new lifestyle? Journal one simple positive change you have made everyday without fail. So many times we focus on the negative in our lives and forget about the simple positive efforts we are making to better manage ourselves. Get competitive with yourself! Make those healthy lifestyle changes. Journal it! If you aren't sure of a positive change you have made today I'll give you your first positive effort entry...how about reading this post and thinking more about your health? How about, you bought a journal! How about you are using the journal! Great job! I am proud of you! Keep it up! It's a lifestyle not a quick fix. Remember that! ;-) LIVE WITHOUT EXCUSES!
Happy Monday!! Time to buy a journal. It doesn't have to be anything leather bound and expensive. Just get a notebook if you'd like. The first journal entry I'd like you to think about is what you are wanting in life. Your goals. What do you have your eye on? What goals do you have set for yourself? Do you want to get healthy? Do you want to lose weight? Do you swear you will exercise this week? Today I would like you to list the reasons for wanting to do what you have your eye on. For example: If you want to lose weight, list the reasons why. Your journal entry might look something like this: Goal: I want to lose weight. Reasons Why: It will reduce health risks involved in obesity. It should lower my blood sugar levels. I want to feel more confident about myself. I want to feel more comfortable in my clothes. To prove them all wrong! To feel great about myself! To prove to myself that I can do anything! For happiness! For stamina! For strength! For confidence! For self love! Lower my risk of Type-2 diabetes. Reduces my risk of cardiovascular disease. Lowers my risk of hypertension (high blood pressure) Lowers my risk of obstructive sleep apnea! To look great in that little black dress! To look great in that suit! To prove to myself, that for once, I didn't quit! Now...JUST DO IT! YOU are worth it!
Wishes vs Reality..What do you want in your life? Do you REALLY want to be healthy? To be thinner? To decrease your cholesterol or blood glucose levels? A wish is defined by Merriam - Websters Dictionary as; "A desire for something to happen or be done : a feeling of wanting to do or have something: an act of thinking about something that you want and hoping that you will get it or that it will happen in some magical way." wishes : good thoughts or feelings. Reality, defined by Merriam - Webster is: "The true situation that exists : the real situation. : something that actually exists or happens : a real event, occurrence, situation, etc." When you are thinking about losing weight or getting healthy, is it a wish or a reality? Are you WISHING or DOING something to reach your goals? Think about it. I have people tell me they want to lose weight, or they need to get their blood sugar levels under control because the doctor says they are borderline diabetic.They tell me they are miserable. They hate the way they look and feel. The question is, are they; are YOU, willing to make it a reality or will you continue to dream..to wish? The choice is yours. Let me know if I can be of assistance.
YaYa's Eurocafe Baba Ganoush Yield: 4 cups 2 1-pound purple eggplants 1¼ cups plain low-fat yogurt ½ teaspoon minced garlic ¾ cup canola oil ¼ cup olive oil Generous salt Generous white pepper Herb oil and za’atar, for garnish Thin slices white airy bread, such as French or Italian 1. Heat oven to 375 degrees. 2. Puncture eggplant skins in several places with the tip of knife, then roast whole on a baking sheet for about an hour; the skins will darken and deflate, interiors turn soft and airy. Let cool. Slice open, remove seed pods as best as possible, some will remain. Scrape flesh off skins and place in a blender, discarding skins and stems. 3. Add yogurt and garlic, puree until smooth. With blender running, gradually add oils until very smooth and creamy, seasoning with salt and white pepper as you go. Refrigerate for several hours to allow flavors to meld. 4. To serve YaYa-style, dollop 2 tablespoons Baba Ganoush onto a bread plate in a loose oval shape. Drizzle with herb oil and sprinkle with za’atar. Serve with bread on the side. Notes: Za’atar is an Arabic spice blend with numerous spelling variations. To make your own, mix 2 tablespoons dried thyme leaves with 1 tablespoon toasted sesame seeds, 2 teaspoons sumac and ½ teaspoon sea salt. Per 2-tablespoon serving: 75 calories; 7g fat; 1g saturated fat; 1mg cholesterol; 1g protein; 2g carbohydrate; 1g sugar; 1g fiber; 5mg sodium; 20mg calcium. Recipe adapted for home kitchens by the Post-Dispatch.
Hello! Did you buy your containers? Did you make your grocery list? Did you go grocery shopping? Did you clear space in the freezer for your freezer meals? I know this is a lot to ask so I'm going to give you a couple more days before we get started. ;-)
Good Morning, All! I have been asked to try out a new restaurant today that just opened in Overland Park, Kansas. The restaurant is called Yaya's Euro Bistro Restaurant. I will be reviewing the food, service, etc..so my meal will be paid for! Score! ;-) Review for you tomorrow! ;-) This week I am going to show you how to make freezer meals. These meals are a great idea for busy families. It will cut down on your nightly preparation time so you can enjoy life a little more. I will be freezing 2 weeks worth of meals. I thought it would be fun if you were along for this journey. I've never cooked ahead like this and froze meals, but it sounds awesome to be able to grab a meal out of the freezer and just stick it in the oven at the end of a busy day. There are some steps you will want to consider if you would like to make your meals this week too. Step #1 – Go through what you already have. Time to use up some of the food you have on hand to save yourself money. Make your list of meals you want to make. List them all out! On another sheet of paper list each ingredient you need for each of those meals. Step #2 – Go shopping, get all your supplies. Don’t forget to get freezer bags and containers to freeze your meals in. Step #3 – Clean your kitchen, prepare your freezer (make room), Step #4 – Decide on paper the order in which you will cook your meals. This will help you stay focused when you are doing a ton of things at the same time. Step #5 – Clear your schedule for a day – then cook all day long! Many people like to do the meal preparation on a Saturday or Sunday. It will take up most of your day but then you wont have to cook again for 2 weeks! Woot! Until Tomorrow.. Jen
I'm trying to get a feel for who is writing in their journal. I love to post ideas but I'm wondering if anyone is journaling? Let me know by responding "yes" or sending me a private message. Thanks so much!
Journal Topic of the Day! What is 1 thing you can do daily to improve your health? Some examples are: Take the stairs instead of the elevator, park further away, drink half your body weight in ounces of water a day (100# would drink 50 oz), eat vegetables or fruit instead of chips or sweets, take pop out of your daily routine, replace that greasy hamburger with a salad, eat less, exercise, get off the couch, get a hobby..etc. One small step can change your health for the better. Until next time.. No more excuses! LIVE WITHOUT REGRETS!
We are going to have a page party for the next person who joins the page!!
Seriously people, you can't input trash and expect treasures!