With the Clean Protein Bars, I'm ok with the 10 grams of sugar in exchange for relatively high protein, moderate calorie count, and delicious taste. One characteristic to note: The bars fall apart when you eat them, so on the run, take a napkin with you!
Friday, January 19, 2024
My Clean Sweet Snacks List
Sunday, October 15, 2023
Food For A Senior Finicky Eater
Photo: clean.png |
Oh my goodness, I've never dealt with such a fastidious, hard-to-please eater as my senior mother. In old age, it's her mind and not her inability to chew. Her doctors tell me this is common in patients like her as they lose the ability to taste food. I lower my expectations of her eating a varied diet and simply focus on pumping enough milk and Greek yogurt into her to make up for the meat and protein sources she'll no longer eat. Vegetables have gone by the wayside also. Sometimes she'll eat chicken nuggets or one bite of beef, but it's not enough protein in a steady diet.
Here's what I buy to counter her self-imposed limited diet:
1) low-fat milk - I drink skim, but bumped her up to 1%. She doesn't need to watch her weight.2) vanilla Greek yogurt
3) multi-grain bread
4) crunchy peanut butter - Toast, pb, and a drizzle of honey every morning is her only daily meal of real food.
5) honey
6) 30-gram protein powder - that I add to milk if she refuses lunch. Sometimes I toss in fruit, or spinach, or walnuts. Sometimes I lose the battle and she refuses to drink it.
7) 20-gram protein bars - She is getting tired of these, so I cut them into 3 smaller pieces and give her one piece. It's better than nothing.
8) cheddar cheese - She'll only eat one bite of cheese but sometimes will eat a grilled cheese sandwich.
9) fruit - apples, oranges, pears, bananas, and berries
10) eggs - She'll only consume one egg for dinner about twice a week. I scramble 2 eggs and scrunch them up on a plate to look like one egg. She is suspicious but eats them.
11) coffee - My mother says coffee is number one. Lord save the caregiver if she is denied her morning coffee! She drinks coffee and about one cup of milk with her breakfast. Great!
12) ice cream and dark chocolate - as treats and for calories. She only wants a serving. I toss dark chocolate chips on her ice cream for its anti-oxidants. I hear dark chocolate is good for the brain.
I am closer to having an understanding of what it must be like to care for an anorexic child. It's a daily struggle to keep them healthy. I dislike having to put so much thought into the daily necessity of eating. I, myself, have always been a healthy eater and never a problem eater.
As long as mom looks healthy and is of normal weight I shake off over worrying and just do the best I can by making food available. I always offer her a bite of my meals but don't push her if she refuses a taste. However I'm strict on 2 points -- I do nudge her to have a small taste, and once in her mouth, I tell her she can't spit out such a small morsel of food, as it's not poison, but to please swallow it. I'm nipping a bad habit before it begins!
Life's challenges! If you feed an undereater and have ideas that work feel free to share them.
Friday, October 13, 2023
American Potato Salad
Photo: iStock |
In an earlier blog, I shared my recipe for German Potato Salad which my mother made often in our house. But she also learned how to make American Potato Salad. With the addition of eggs, it can serve as a quick yet satisfying one-dish meal for one person, or as a side dish for many people at a barbecue. In other words, you can make a little or a lot!
5) Toss in the spices. I eyeball it, then adjust the spice to taste as the final step.
Wednesday, April 27, 2022
How Many Grams Of Protein Should You Eat?
Photo: iStock free images |
Since childhood, we've been told proteins are the main building blocks of the body. Every body part you can think of from muscles and organs to skin, nails, enzymes, and hormones is made of protein. And, what makes up protein? Smaller molecules called amino acids that link up to form chains. These chains of proteins link into longer chains to fold into complex shapes forming organs, muscles, hair, etc. (Source: Healthline.)
According to Healthlne, the best sources of protein are meats, fish, eggs, dairy products, quinoa, legumes, and nuts.
Aminal sources of protein are complete proteins as they contain all 20 amino acids. Many plant sources like legumes have some, but not all 20 amino acids and need to be combined with whole grains (or a glass of milk) thereby also becoming excellent sources of complete proteins. Bean soup with cornbread, peanut butter on slices of whole grain bread, and hummus on pita bread are tasty combinations forming complete proteins.
So how many grams of protein do people need to eat each day to stay healthy? Well sources differ on the amounts, but a general consensus seems to be to get at least .36 grams of protein per pound of body weight; therefore a 130 pound woman would need about 46 grams of protein, while a 160 pound man would need about 57 grams of protein per day. Another recommendation is to eat 3 meals a day with each meal consisting of 30% - 35% of your daily protein requirements.
Doctors also note: A high protein diet can help dieters by decreasing their hunger and thus food intake and calories per day. Older people may benefit by eating as much as 50% more than the recommended daily grams for an average man or woman. Pregnant women and people recovering from injuries also seem to need more protein than the average person.
Although it was once speculated that too much protein could damage one's kidneys, this notion was never supported by science, and the benefits of consuming more protein far outweigh any feared harm.
When it comes to selecting foods to eat to meet your daily protein needs, follow your tastes and preferences and mix it up. Variety is the spice of life, and by rotating food you'll likely consume all the nutrients your body needs.