I was asked a simple question, “Are organic eggs better for you than conventional eggs? My husband isn’t on board with making the switch.  He doesn’t see the difference.”   I thought, oh, this will be an easy question to answer.  I’ll gather facts about organic and conventional eggs and the answer will be obvious.

When sifting through the politics, economics and mass production processes of our food chain, validating claims proved to be nearly impossible.   I recognized the challenges of being a truly informed consumer. Click here to continue reading…

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The grocery store is filled with information, but processing and understanding the details can feel overwhelming.  Here are a few tips that I put together to help you better understand how the food is that you purchase and bring home.

Happy Shopping!

When looking at foods to purchase, consider:

1. Quickest path from nature to mouth. The body is equipped to break down foods in their natural state. The more processes the food undergoes before reaching our pantries, the more the body has to figure out how to break it down.
2. Food combinations (Overall Meal Planning) for maximizing nutritional value. The body uses food as part of major chemical processes in the body. Many of the functions require multiple nutrients to be the most efficient. Our body needs over 50 nutrients a day.
3. Major Ingredient Concerns:

• Salt: Under 120mg per 100 cal serving. Goal-60mg to 100 cals.
• Sugar: Daily allowance of 12g-36g a day. 3Tsp-9tsp.
• Fats: Avoid trans fats (anything with hydrogenated or partially hydrogenated ingredients).
• Goal: 1-2-3 rule—for Every 100 calories, 2 g. fiber, 3 g. fat.
• Keep saturated fats under 10% daily total calories. Usually around 8-12g. A day.
• Healthy fats are necessary in the diet. Look for unsaturated, poly, and mono fats.
• 20% daily intake should be in the form of fats.

Deciding Factors in keeping food healthy, nutritious, and tasty:

1. Cooking Method: In general, the most nutritious state of a food is in it’s raw form followed by steamed, broiled/grilled, sauteed, boiled, and (LEAST) fried.
2. Environmental Factors/Organic: There is uncertainty in how much damage or influence pesticides have on various foods and on our bodies. Just because something is labeled organic, does not necessarily mean it’s better for you. Be aware of processed foods regardless of the ALL NATURAL or ORGANIC labels.
3. Price: Still a major factor in determining your ability to purchase a wide variety of foods. Price does not mean that nutritious foods are off limits.  Most quality fruits, vegetables and meats can be purchased through sales and smart shopping.  Keep an eye out for sales, buy in bulk, freeze, and plan ahead to create frugal, nutritious meals for less than processed, convenience food prices.

Other Tips:

• Keep ingredient lists short
• Avoid difficult words in ingredient lists
• List is ordered from most to least
• When shopping for processed foods (sparingly), go for foods with sugar or salt not within the first 3 or 4 listed ingredients.

Arming yourself with knowledge is one of the many steps to help you in this journey of healthy living.  You’re not alone.  Work on one tidbit of information at a time and before you know it, you’ll be an expert in what you’re bringing into the home.  Keeping our families healthy and happy is a continuous conquest!  Enjoy.

The Yucca root is very much like the potato.  The recipe I found was Yuca French Fries.  Not wanting to fry them, I tried baking and WOW–What a wonderful surprise.

Try this:

1. Peel the Yucca root.
2. Cut into fry size.  **Some sites mention cutting away a hard fibrous core (similar to a pineapple core), but I didn’t see one in this one.**
3. Boil in water for 20 minutes.
4. Preheat oven for 400.
5. Drain the Yucca.
6. Layer on the baking dish.
7. Drizzle with olive oil, seasoned salt, garlic powder, and pepper.
8. Bake for 20 minutes, turning once or twice for browning.

They were slightly sweeter than potatoes and gobbled up by the little ones!  What a nice winner for the Posey household.  I hope it becomes one for you.

We often mention trying new vegetables and foods, but rarely take the chance for fear of the unknown.  This was a reminder to me that it’s worth checking out the wide variety of fresh fruits and vegetables we have available in our supermarkets and local farmer’s markets.

This link provides more information about the Yucca Root and nutritional data can be found here.  What are you going to try this week?

sodium       counterproductive   fat

twenty       blood sugar level     carbohydrate

two           kilogram                 power

low            ten                       ergonomic aids

resistance   protein                  carbohydrate

one             500                     polyunsaturated fatty acids

1. Drink at least ______ cups of fluid 2 to 3 hours before exercise or competition.

2. Replace sweat loses during training and competition every ___ to ___ minutes.

3. Drink 3 cups of fluid for every ___ lb of weight loss.

4. A 6% _______________ solution with water, as found is sports drinks, is ideal from the standpoint of gastric emptying and intestinal absorption for reducing mental and physical fatigue during both stop-and-go sports and endurance sports, for encouraging drinking during physical activity, and for improving performance.

5. Sports performance is related to the ability of the athlete to overcome _______________ and the ability to sustain _______________ output.

6. Clients wishing to increase muscle mass should perform exercises needed to enlarge muscle mass and slightly increase daily caloric intake by _______________ (the max range).

7. An athlete’s strategy to reduce fat mass and maximize muscle mass through diet by dramatically lowering total energy intake is _______________.

8. Athletes should consume between 6 and 10 grams of _______________ per kilogram of body weight.

9. The glycemic index is a measure of how different carbohydrate foods affect the _______________ level.

10. Athletes interested in lowering either weight or body fat levels should consider focusing on foods with medium to _______________ glycemic index.

11. The adult athlete requirement for _______________ is between 1.5 and 2.0 grams per kilogram of body weight.

12. _______________ have a tendency to lower blood cholesterol and contain lots of vitamin E.

13. _______________stay in the stomach longer than other energy nutrients which make us feel fuller longer.

14. The _______________ provided by sports beverages helps to maintain blood volume, a factor that is critical to maintaing sweat rates and performance.

15. Carboyhdrates and water are _______________ that have been shown to improve a person’s capacity to perform better.

As each blank is filled in, someone else can come along and finish off the answers.  A comment an answer.  Let’s see how you do!

The science of nutrition is tricky because everyone is unique; however, the body requires a certain amount of fuel (calories). The individual mental and emotional response toward foods are what create different needs and approaches for each person. There is not an exact science already designed for you….click there to finish reading my guest post at Bookieboo, a great resource for moms and fitness!

Ah, the flavor of freshly grown asparagus is all that I imagined it would be. Sweet, delicate and crunchy, this wispy fern growing vegetable deserves a spot in your yard! Workout now by digging a trench to plant asparagus crowns and within two to three years, a perennial of 15 to 20 years will continue to produce a vegetable that deserves a place on your plate for taste and health.

The Benefits:

1. Gardening is hard work. The exercise it takes to dig a trench may be a short term workout, but it’s a workout. Throw in shoveling mulch, weeding throughout the Spring, Summer and Fall and cutting back the plants for winter and You’ve guaranteed a low-impact, regular exercise into the coming months.

2. The Nutritional Facts. The Michigan Aparagus Advisory board summarizes the value of Asparagus perfectly:

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is:

• Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
• Contains no fat or cholesterol.
• Very low in sodium.
• A good source of potassium.⁽¹⁾
• A source of fiber (3 grams per 5.3 oz. serving). ⁽²⁾
• An excellent source of folacin. ⁽³⁾
• A significant source of thiamin. ⁽⁴⁾
• A significant source of vitamin B6. ⁽⁴⁾
• One of the richest sources of rutin, a compound which strengthens capillary walls.
• Contains glutathione (GSH). ⁽⁵⁾

***Notes explained at MAAB

3. Highest levels of Folic Acid in a Vegetable.

A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

4. Savings: Asparagus is pricey at the grocery store. Jumping at the $2.99 lb specials, I started calculating the cost of planting asparagus. Regular price an asparagus bunch runs for $3.99 to $4.99 a lb.

I purchased 10 crowns (Jersey Knight) for $13.81 from Four Seasons Nursery which included shipping. The plants were $4.96.

I completed a soil test with the local Agriculture extension office for $7.00.

The ground didn’t require extra fertilization, so all that was left was a truck load of mulch to top it off for approximately $15.00 where we used the remains in our front yard, too!

With the possibility of harvesting 9 crowns (only one did not emerge) for the next 15 years or so, the savings is evident!

5. Even a Brown thumb/ novice gardener (like myself) can easily grow asparagus. When I discovered how easy it is to plant asparagus and the lifespan, I had to take a chance and try growing it. Once the initial digging is complete, and the plants underground, there’s nothing more to do.

What’s great about asparagus is that rabbits don’t like the flavor (we have two that live around the neighborhood), it’s pretty bug resistant, and requires little maintenance. The biggest requirements are providing sufficient water (at least once a week), weeding and cutting back in the fall.

Many states have a website to cover the local nuances of weather and conditions necessary for successful vegetable gardening. For the good ol’ state of Tennessee, visit The University of Tennessee Extension website. It’s full of great information. Here’s the link for Asparagus in Home Gardens.

6. Tasty & Simple to Cook: I love asparagus steamed or stir fried with a touch of olive oil. The trick is to not over steam it, so that it maintains it’s crunchy, yet tender texture. Freshly picked asparagus is more tender and sweet than a batch from the grocery store.

• Dress up with a splash of lemon juicy, pepper and dash salt
• Stir fry and add to eggs in the morning
• Steam for approximately 10 minutes on stove and dress up with your favorite herbs (great with tarragon)
• Stir fry with a vegetable mix to go over rice
• Add to a quiche
• Eat as a snack

Have I convinced you to give asparagus a try yet? Here’s the coolest fact about Asparagus. In a day, it can grow over 10 inches! You can almost sit there and watch as it grows throughout the day! How cool is that?

Ferrero Rondnoir dark chocolates are a unique combination of a dark chocolate cream surrounding a “black pearl” of fine dark chocolate, within a delicate, crisp wafer…topped with crunchy dark chocolate morsels.

A healthy lifestyle requires a level of moderation and special indulgences to enjoy living. Dark chocolates are a wonderful way to enjoy a sweet treat and savor the moment. The antioxidants found in dark chocolates have been shown to lower blood pressure and cholesterol levels. They are also known to release endorphins for pleasure.

Ferrero Rondnoir dark chocolates are perfect for a special treat. The rich flavor lingers on the tongue. Traveling through a crispy, crunchy, creamy feeling to the “Black Pearl” liquid sensation, each bite is memorable. A 1 oz pack contains three chocolates for a total of 160 calories–a perfect under 200 calorie indulgence that leaves you feeling satisfied and content.

History of Ferrero

As one of the largest confectionery companies around the world, Pietro Ferrero established his dream in 1946. The company remains in the family and provides the poplular products of Nutella (Yum!!!), Tic Tac mints, Rocher chocolates, Raffaello confections, and Kinder chocolates. Ferrero Rondnoir is their first dark chocolate line.

Availability and Price

Check out the local grocery, warehouse club, convenience stores or drug stores. The website has a “Find A Store Near You” feature. Suggested prices range from $1.09 for a 1oz pack to $3.29 for a 4.2 oz pack to $5.29 for the 5.6 oz Classic Gift Box.

Ferrero Rondnoir Dark Chocolate Classic Gift Box and 1 oz Package Giveaway

Leave a comment and/or provide a link from your blog by Midnight, Wednesday, March 19th, 2008. I will announce the winner on March 20th, the First Day of Spring! You will be entered into a random drawing. One entry per person for comments and one entry per blog link back. Make sure to include your email in the comment form (your personal information will remain private) so that I can contact you if you win. If I am unable to reach the recipient within three days of the drawing, then I will redraw. No purchase is necessary.

I’ll also be releasing the Winner for the Skinny Songs T-Shirt contest, click over to leave a comment to enter the t-shirt contest as well!

Picture Source: Food Reference Website

Developed around the 10 Babysteps for Mom’s Fitness Journey, I incorporated objectives, checklists, and questions for self-reflection.

The first section is devoted to the educational aspect of your journey.

Tools are provided to simplify and track your progress.

The last section is devoted to significant accomplishments and results of your Journey in memory book format.

The Book is FREE when you sign up to receive my newly created Motivator Newsletter. The important part of your journey is to never feel alone. I am dedicated to motivate and support you in achieving your goals. The newsletter format allows you to focus on the tips of the week through your email as you work and get through the days. I want to help you stay focused on why you decided to live a healthier lifestyle.

Your name and email address will not be sold or made public in anyway. You will be free to unsubscribe at any time if you feel that I am not living up to my promise to provide you support and encouragement in your journey. I hope that will not be the case.

Sign Up Now to get your copy of Mom’s First Year Journal and start receiving your Motivator Newsletters!

Table of contents for Toddler Steps

1. Toddler Steps for Mom’s Fitness Journey
2. Toddler Step #1: Our Attitude Means Everything
3. Toddler Step #2: Our Actions Have Consequences
4. Toddler Step #3: Consistency and Routine Brings Sanity
5. Toddler Step #4: Wants Versus Needs
6. Toddler Step #5: Patience in Progress
7. Toddler Step #6: Don’t Give Up!

A toddler for the most part thinks in the present. Everything has to be done now. One of my often used phrases behind the word, no, is “You must be patient, son.” In our fast paced, easy access to information and knowledge, we slip into the desire to have things “now.” The health and fitness industry is full of “get fit quick” programs and “lose the weight in 5, 10, or 15 day diets.” How do we gage progress? What is practical for the busy mom to expect?

Join me in my first Podcast, as I discuss what “Patience in Progress” means:

Main Points to remember:

• Changes in fitness levels take approximately 6 to 8 weeks.
• Changes in muscular development take approximately 6-8 weeks.
• Habits take at least 30 days to form. Therefore, dietary changes that can be sustained for a lifetime will require habit changes.
• Setbacks are not the end-all-be-all reality!
• Be Patient with yourself as you are with your child.

Fitness tool to track progress:

Fitness Journey Progress Report

What experiences with your children or yourself have you faced in developing your Patience?

Table of contents for Toddler Steps

1. Toddler Steps for Mom’s Fitness Journey
2. Toddler Step #1: Our Attitude Means Everything
3. Toddler Step #2: Our Actions Have Consequences
4. Toddler Step #3: Consistency and Routine Brings Sanity
5. Toddler Step #4: Wants Versus Needs
6. Toddler Step #5: Patience in Progress
7. Toddler Step #6: Don’t Give Up!

“Mommy, I want to play video games. I want to watch television. I don’t want to take a nap. I want a lollipop. I want hot dogs (it’s breakfast time). I want to stay home (I’m already running late for an appointment). I want a peanut butter and jelly sandwich (asked at every meal)!”

This is why moms say NO fifty times a day. We filter our toddlers’ wants versus needs. I tried the philosophy of not using no and that worked for the most part until my son turned three and he discovered the word “want.” Now, I feel like I am saying, “No,” every ten minutes or less. I try redirection and other options, but when I say, “You do not need that right now,” a blank, uncomprehending stare looks at me, followed quickly by, “Why not?” Then I’m scrambling for an explanation that completely boggles the mind of a three year old. Most of the time, I resort to “No, because I said so and I know what’s best for you.”

As a toddler, he understands only what he desires and what makes him feel good. As an adult, we understand the difference between want and need, but we often revert to our basic instinct to cater to our wants because it feels good over our needs. How often do you police yourself when you’re faced with your wants. It’s tough to tell yourself no. I struggle with my own wants throughout the day, everyday. I started looking at my own wants in the same light as my toddler. I have not been telling myself, “NO!” Over the course of the next few days, ask yourself these questions:

1. Does my body need (this food)?
2. When have I last said “No” to (this want: tv, purchase, Drive Thru, food, etc)?
3. Would I say “no” to my child because it’s a want over a need?

You may fill in the blanks for any situation. When you’re faced with a want, think of an alternative that satisfies a need or delays your desire. By delaying your wants, you increase your chances of walking away from an “immediate gratification” circumstance. You will think through the idea rather than giving in to a whim.

A word of caution: This does not mean that you ignore your need for personal time and pleasure. Just as we must provide our children with playtime and enjoyment, you must take care of yourself through quiet time and hobbies. Moderation is important!

Do your wants win over your needs?