Ready for Change

NOW IS THE TIME

Here at CreativiTee Kitchen we have a commitment to healthy and wholesome foods and creations. We might indulge in a few  things, but we will make sure you have quality ingredients listed and ideas. We will have fitness and nutrition tips as well as a product store in the very near future. While being creative, we want to be wise as well. We were given these bodies to take care of and we only have one, so let's do right by it. Because now is the time!

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Nutrition Tip

May the Flax be With You

Flaxseed is a versatile food that is delicious when baked as a bread, ground in smoothies, or sprinkled on top of yogurt or oatmeal. Flaxseed known as a superfood has many health benefits. Per WebMD there is some evidence that flaxseed may help reduce the risk of diabetes, heart disease, cancer and stroke. A few of the healthy components are as follows. Omega-3 Essential Fatty Acids which are known as “good” fats, Lignans which have plant estrogen and antioxidant qualities, and flaxseed contains both soluble and insoluble fiber.

    1 Tbsp ground flaxseed contains

            37 calories

            3 g total fat

            0 cholesterol 

           57 mg Potassium 

           2 g total carbs

            1.9 dietary fiber 

           1.3 g protein

            6% Magnesium

            2% Iron


If those qualities alone don’t convince you of your need for flaxseed in your life, we’ll I don’t know what to do. Just a quick note, ground flaxseed is easier digested than whole. You can buy whole flaxseed and grind it yourself. Once ground keep in the fridge, as with after opening a package of already ground flaxseed. 



 

Move it , Move it!

Exercise

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Getting at least 30 minutes of exercise 3-5 days a week is a great start in your fitness journey. Walking is always a great place to start. Running, cycling, jumping rope, dance, swimming, etc are all good ways to strengthen your cardiovascular system, help you lose weight and help you maintain your weight loss. Don't be intimidated by all of the health or fitness words and or people who seem or are super fit. Workout at your pace, and write down your goals. Sometimes it's nice to have a buddy to help you reach your goals too. Also before you start any new program, consult your physician to make sure you are ready to go. 

Water

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Water is a very important component for our hydration, and for our every day life. Try and make sure your getting enough water for weight loss. It's easy to skip on drinking water, but if you don't get enough, oddly your body will retain water. We need to especially be cautious in the summer months, to drink enough. Try putting lemon, lime, a little apple cider vinegar, or some orange slices in your water to shake it up a little. It might encourage you to drink more of it. So drink up, and stay hydrated!

Diet

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Most of the time a program or diet is about calories consumed and calories expended. Meaning eat less calories and burn more calories. That usually works for someone who is overeating, and or are not exercising. Some of us who don't eat a lot of calories, or suffer from a weight loss prohibiting problem, the answer is usually more good calories,  how and when we eat, and low carb intake. Especially if you eat healthy and exercise already. The body can be a funny thing sometimes. We have to be on a life diet that works for us and keeps us healthy at the same time. Making good choices is a key to feeling better.

Journaling

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Writing your goals is a good way to stay on top of your weight loss efforts. You can write down your thoughts, what you are eating, obstacles, and your gains as far as weight loss, or unhealthy cravings going away. You don't have to write a book but putting it on paper means you're taking the time to notice what you're actually doing. It helps you to stay mindful about your commitment. So get out that notepad and pen and start writing!

Sleep

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Most of us can say that we are lacking in the sleep department; but getting enough sleep can help with your weight loss efforts. If your having a hard time sleeping there are calming teas that you could try and tart cherry juice might help too. Shutting down your mobile electronics way before bed time, and having a bedtime regimen or routine could be beneficial to restful sleep. So start counting those sheep!

Staying Positive

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Anytime you try to start to eat healthier and exercise there are going to be challenges that come your way, but you can do it! Getting around people who encourage you, and not comparing yourself to others is a good way to help yourself stay positive on your journey. You are unique and God made you who you are. Wherever you are now, just see that you won't be there later. You have to make the first step, and it's on from there.

Events Calendar

Our next fitness and nutrition challenge will begin in January 2019. You don’t want to miss it!

Foods With Fiber and Nutrition List

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Fruits

  • Blackberries 7.6 grams of fiber per cup, raw
  • Prunes 7.7 grams of fiber per cup
  • Apple 4.4 grams in 1 medium 3" diameter
  • Strawberries 3.3 grams per cup 
  • Figs 14.6 grams per cup of dried figs
  • Pear 6 grams in 1 medium pear
  • Raspberries 8 grams in 1 cup raw
  • Avocado 6.7 grams per half
  • Canned Pumpkin 4 grams per 1/2 cup
  • Pomegranate Seeds 4 grams per 1/2 cup
  • Kiwi 4 grams per 2 medium sized
  • Grapefruit 4 grams per 1 medium sized

Beans

  • Split peas 16.3 per cooked cup
  • Lentils 15.6 grams per cooked cup
  • Black beans  15 gram per cooked cup
  •  Chick peas 8 grams per cup


Veggies

  • Okra  3.2 grams per cup
  • Brussel Sprouts 4.1 grams per cup boiled
  • Broccoli  5.1 grams per cup steamed 
  • Peas 8.8 grams cooked 
  • Acorn Squash 6 grams 1 cup mashed and boiled
  • Beets 4 grams per 1 cup steamed

Grains

  • Bran Flakes 7 grams per cup raw
  • Pearled Barley 6 grams per cup cooked
  • Chia Seeds 11 grams in two Tbsp.
  • Quinoa 5 grams per cup
  • Oatmeal 4 grams per cooked cup

Mix it up

You don't have to eat  the full serving size of some of these foods, but the goal is to get that fiber in your diet. Adding some almond butter to your  sliced apple will add some extra fiber, and adding a Tbsp. of chia seeds to a glass of almond milk with  sprinkle of cinnamon will do the trick too. Adding flaxseed or canned pumpkin to a smoothie or oatmeal will definitely boost your fiber consumption. There are breads that are high in fiber, as well as some nutrition bars. You need to check and see which one is right for you. It's  all about incorporating these healthy foods into your diet, and getting your daily fiber intake. Having a salad is always a good way to incorporate extra fiber, because of all the veggies usually added to the plate. This is not a total list as other foods supply fiber as well, but may not be as high in fiber, this is to give you a reference point  to get started.

You Can Do It!

Buy Vitamins at AllStarHealth.com

Note

This page is for informational purposes only and not a substitute for medical advice, diagnosis, or treatment.

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