How to Learn to Eat Better? Ie. Organic, Raw, Juicing, Glycemic Index

Try out the website www.cooks.com....you can find darn near anything there that you'd be interested in making! I am not much of a cook either and it helps me a lot. Good luck! =)

Betty Crocker website and cookbook is my fav. It is simple and delicious food! Also very "time" friendly for busy schedule and kid appropriate too. Good Luck!

I look forward to hearing your answers, cause I to am in the same boat. I have had migraines since I was 12 years old and recently an acupuncturist told me it could be caused by my diet. But I am a very picky eater, so thank you for asking this question and I hope we both can get some good answers from it.

Just wanted you to know you're not alone :)

Try the diabetic diet - everything in moderation and low carbs. Lots of salads with chicken, nuts and veggies for snacks, lots of fish and seafood.
Instead of white bread, go for pumpernickel or swirl. Instead of french fries, go for the salad. If you want the hamburger, skip the bun.
Get some cookbooks - start with something like Cooking Light - my sister swears by it. :-)
YMMV
LBC
PS I can't peel a potato without a peeler, either.

Your sleep problems, never-rested feeling, and multiple ailments make me wonder if you might have sleep apnea. Have you ever researched it? Before you dive deeply into the diet issue, you might want to google it. We have just gone through this with my husband. He has actually suffered many of the symptoms for years, and because he also has other medical issues, the doctors wanted to blame everything on either nerve damage or medication side effects. In reality he has finally been diagnosed with a very severe case of sleep apnea. And, if we had only known before it got so bad. . . . I am by no means a doctor, but just wanted to mention another avenue to pursue.

The best approach is one step at a time, don't try to change everything at once. In addition to diet, exercise can play a huge part in how you feel. Just taking a short walk every day can make a difference. At work I get a 15 minute break each afternoon, 1/2 the time I'm so busy I don't take it, the other 1/2 I use it to check my personal e-mail or make a phone call. Now I make it a point to use that time to take a walk, just the 10 minutes helps to clear my mind and reduce the stress.

A good place to start with diet is by adding more fresh fruits and veggies into your diet. Frozen veggies are very good too and much easier to cook. Stay away from canned.

Lofat yogurt is a good convience snack to keep on hand.

I've recently become a big fan of salads. I never liked them much because my family and hubby's just use iceberg lettuce, maybe some tomatoes and cucumbers and shredded carrots... boring. I use different types of lettuce, the usual veggies (tomatoe, cucumber, carrots), shredded cheese, cut up apples, raisins, sunflower seeds, grilled chicken, black beans, corn, frozen peas, etc. There are also some great salad dressings out there. Read the lables, the creamy kind are usually high in fat.

For the person who doesn't cook, making a roast (beef or pork) is one of the easiest meals. Season up the meat (black pepper, some garlic and onion powder, and adobo seasoning), place in a baking dish and pop in the oven. Consult a cook book for cooking times and temps. Use a meat thermometer to detemine when it's done. A tip for cooking roast beef. It continues to cook after you take it out of the oven. Make some baked potatoes at the same time, just scrub the pototes, poke a few times with a fork and place them in the oven on the oven rack. (remember potatoes are a starch/carb not a veggie).

Check out the cooking section of the library. Look for books that have introductions in the front that give you definitions of cooking terms and basic instructions. I recommend Betty Crocker.

You can try watching the food network. Many of the shows assume you know how to cook and are just giving you recipes and cooking tips. "Good Eats" explains a foods history (in a very corny way), how to purchase foods and utensils. Rachel Ray is also pretty good.

Congratulations on making a change. Good luck to you.

I have a copy of "The Betty Crocker Cook Book" I love it and learned a lot from it over the years. Mine has a table in it that tells you the time it takes to cook almost any kind of food, this way you know which food to start first,second .. and all of your food is done at the same time. It also has a calorie chart I learned that a medium orange has about half the calories as a 4 oz glass of orange juice. My advice is to read up on meal planning which meat, rice or potatos, a veggie and a dessert. I like garlic powder on all meats except pork, I use sage on pork. Poultry seasoning and Italian seasonings are usually the same ingredients but poultry seasoning is ground finer. The best way to learn is trial and error and talking to a friend who is a good cook. Ask him or her to show you basics. What seasonings do they use? What is their stand-by receipe? In time you will learn what works best for you and your family.
I also recommend watching cooking shows on TV and maybe recording them so you can pause the playback. Try the receipes if they sound good to you. Soon you will be able to cook anything and not have to measure your spices. Remember cooking and love should always be entered into with reckless abandon!! :-)

Hi A., I want to tell you that I recently decided to make a change to our eating habits in my house. We were living on convenience food and I feel like I am just not a healthy person. I have a 3 year old son and a 4 month old daughter who will be eating table foods soon and so I began doing some research online. I found an EXCELLENT book called "Feeding the Kids" which lays out a 6 week plan about changing your diet. It always felt too overwhelming to me to make a change because I wasn't sure what to do and then I'd eat something bad and let it derail everything I was working toward. This program lays it out in a way to create good eating HABITS. Once it becomes a habit, it's much easier to follow. The authors teach you how to add the new foods into your diet and to replace the empty foods you're currently eating with smarter choices. And the best part about it is the ideas are quick and easy. You don't have to be a gourmet chef at all. The weeks are laid out like this: fruits, vegetables, dairy, grains, and protein. We are currently starting week 3 and it's going very well. I've already made many changes that are easy to follow and I don't feel like I'm having to sacrifice. I feel better and I feel good knowing the food I feed my family is healthy. Congratulations on taking the first step toward making a change. Good luck!

Read Eat for Health by Dr. Joel Fuhrman. The plan seems hard at first but seriously gets easier. It will change your life!

Hi,

I recently went to a conference from Dr. Sears, and it was mind blowing. In that particular lecture the topic was nutrition for children, but it applies to every human being no matter what age. Basically stick to natural foods, avoid preservatives, MSGs, colors, and high fructose corn syrup. Eat lean meats (if you eat meat) like game and salmon. Whole grains/whole wheat (complex carbs) are a good source of energy too. Dark fruit, grapes, blueberries, pomegranate. Foods with Omega-3s like avocado or fish too. Food is not the only answer. He said something to the effect of that in recent scientific discoveries, the epithelial tissue (that which surrounds the capilaries/veins) is formed with cells that act as natural medicine for your body. In his presentation, those little cells were depicted as little prescription bottles. He said that those prescription bottles contain all the medicine that your body will ever need. He also said that those little bottles remain closed, but will only open if the person exercises. So although you're just asking for nutrition advice, you may want to give it a try and exercise a little bit. If you feel like if you can't even walk a flight of stairs, start slow and challenge yourself (of course with medical approval). When you exercise, your energy level goes to the roof!!! Good luck and God Bless!

Talk to Judy at Outpost Natural Foods, she's the nutritionist and she's awesome. ###-###-#### X 118

Yay for you deciding to eat better! I would advise that you take things in steps: learn about nutrition and what groups different foods belong to. Check out this site - http://www.nutritiondata.com/. After you learn more about proteins, healthy fats, starches (carbs) and veggies (also carbs, which always confused me!) and you learn about serving sizes (the size of your fist is basically a serving size), then you can start making healthier choices of foods to eat instead of convenience foods.

Remember, take things one action at a time, so you don't overwhelm yourself and give up. Your first choice might be to stop eating any white foods -- white bread, white hamburger buns, white tortillas, pastries, cookies, white rice. Learn how to eat the alternatives to those white foods.

Your next habit to learn might be to start eating more veggies and fruits, whole grains, and beans than starches and proteins -- your plate should be 2/3 full of veggies and brown rice or beans, for instance, and 1/3 chicken or meat. Americans are used to eating a LOT of meat, chicken, pork, etc. at their meals. Remember, a serving size is no more than the size of your palm/fist.

I, too, recommend going to either your library or a local used book store to look at their books and magazines on health and nutrition. See what grabs your attention and go from there.

For food preparation, you don't have to become a dietician or super-chef. You can make a pot of brown rice, or whole wheat pasta noodles. Cook some veggies, use some spaghetti sauce from a jar (look at labels and buy the sauce that has real-food ingredients - no corn syrup, no 18-syllable words), or some curry sauce in a bottle from Trader Joe's, and microwave some chicken breasts or thighs. Presto, combine your ingredients, and you've got a meal.

As you learn more about healthier food choices, serving sizes, and replacing your current diet with better foods, then I'd recommend informing yourself about where your foods are sourced from -- organic vs. non-organic. I, too, recommend the documentary "Food, Inc." It will open your eyes to just where your fast-food burgers are coming from. So, once you learn more, you can start choosing to spend your money on foods that are raised, sourced, or processed in sustainable ways.

One final website is www.allrecipes.com. It's a straight-up recipe-sharing site -- so you can find "healthy" recipes and oh-my-goodness-that's-good-but-so-baaaad! recipes. But, I think every recipe lists its nutrition breakdown.

Good on you, and bon appetit!

Hi A.-- Looks like today you're not alone in this area- similar post below you.
I'm a coach for a nationwide online biggest loser for $-- It runs as a webinar and you call in once a week while you watch for 8 weeks. Currently we're in our 4th week and will most like begin another in June. People who participate (cost only $29) can win up to $599 for a fun bonus - top 3 out of every group of 40 win $- so it depends on how many participate for the $$ amount. What's more important- you get tons of handouts and personal coaching-- by 'me'- HA for the entire time and we teach you how to change your habits for life for healthy eating and lifestyle. The cooking part-- well --- many of us use protein smoothies or pudding pies or bars for one meal - LOL-- so it'd save you from cooking part of your day-- Ha.......... Seriously though-- a lean protein, veggies, fruit , one white flour type starch a day, half your weight in water-- and it's really that simple.
I'm not sure where you live, I live in the twin cities, and I have a machine that can scan you -- free-- to give you more info to know what to do for your body. I'm also a medical professional, so I'd advise you to consult with your caregivers about anything that might conflict with their treatments.
So-- if you care to chat more or look at the challenge, email me at ____@____.com and I'll call or email you back. I go on call at the hospital next week, so if you do email, give me a bit to reply and do write momsource in the subject line so I connect the dots.
You can do this-- Tons of great info out there..........sparkspeople.com is not only a fun site, social too, and send daily articles to teach you healthy lifestyles just for one...

About me: 49 yo perfusionist, wellness coach, wife, mom with 8 yo twin girls.

B. J

The biggest step is WANTING to make a change :) Very proud of you!
It seems overwhelming to make a change but little steps is best. If it is one meal the first week and 2 the next....it may not seem as much. Start clearing out the junk food and in its place buy the fresh fruits and veggies that you and your family might like (apples, carrot sticks, bananas, etc.).
Not only chaning diet will start making you feel better but you must supplement. The AMA (American Medical Association) now highly recommends this because even our fresh foods are lacking. 40 years ago one bowl of spinach had as much nutrition as 70 bowls of spinach today. How SAD is that??? And we wonder why we are all sick!!
Everyone out there has to rent the DVD (should be available through the local library as well) Food, Inc.
One more thing.....all supplements are NOT created equally. Majority of the over the counter vitamin pills are giving people 20 - 30% of what is listed on the bottle and they do not absorb into the body.
My family started using an optimal nutrition product and the change in our health has been dramatic...from constant energy, no more migraines, no more seasonal allergies, no digestive issues, clear skin...the list goes on.
I am so grateful I have found this nutrition for my family. You can email me if you ever want to chat - I would love to encourage you :)
Blessings,
L.

I had some of the same symptoms and found out I'm gluten intolerant. Can't eat wheat or oats.

I would agree that you may have sleep apnea. Ask your doctor if you can do a sleep study. Start making small changes. Order the apple dippers instead of fries for the kids. Water instead of pop. Serve a fruit and vegetable at every dinner meal. Cook one meal from scratch this week, nothing convience and then maybe do two meals that way next week. Use a crockpot and look for crockpot recipes online. Even if you serve a convience food add a fruit or veggie on the plate. Small changes over time will be easier for your family to incorperate.

I think it is wonderful that you want to take control of your diet -- congratulations! You are already a hero in your own life.

As for diet books, I'd avoid them. And I would avoid weird/faddish diets like the plague. Look for books about NUTRITION. For example, you could read Michael Pollan's book "Food Rules: An Eater's Manual" for information. You'll need to add lots of fruits and veggies to your diet, and take out all the processed foods with lots of long, chemical-y names in the ingredients list (and also high fructose corn syrup!). Check out lists of "the dirty dozen" to see which fruits and veggies to buy organic, and you don't have to buy organic for all the rest.

The last thing I would do is start exercising. Google walking plans, and find a way to walk each day, a little more each time. You should also try a beginner yoga class -- it can make a huge difference in your health, strength, endurance, and your outlook on life.

Before you go for a complete 180 -- I would try making baby steps for something you can live with. Cooking more often, eliminating fast food, etc. Go to the store and buy some starting cooking books -- I get mine from Half Priced books (they sell them used and new are half priced). There are SO many out there.

I've made this suggestion before -- http://www.sparkpeople.com/ --- Spark people is a great site for learning how to focus on being healthier. They have recipe ideas, exercise, groups you can join for support... it's like weight watchers but totally free.

Have you asked your doctor about referring you to a dietitian? They can give you some idea on portions and foods.

Hope that helps!

To keep things very simple:

Think about meals as a protein, a grain, and a vegetable. You can cook some chicken breasts or some lean hamburger (or bison!) patties in a skillet or George Foreman grill. Put some frozen veggies in a bowl and cook them in the microwave - many have a vegetable setting. Make some brown rice or quinoa or Barilla Plus pasta. From here you can expand - try a stir fry sauce when you cook the meat, or add some seasoning to the rice (tomato paste for Spanish rice, soy sauce, etc) Try a new vegetable. Your cooking skills will get better and better as you practice the basics and experiment. Watching some Alton Brown can't hurt, either!

The more you can make whole foods a basis of your diet, the better - shop the perimeter of the store - produce meats, dairy. Avoid the stuff in boxes.

Try taking your kids to shop at a farmer's market. The vendors will tell you how to prepare anything they sell, your kids will get to learn and have fun, and there's no frozen pizza. (and when you do want pizza, make it at home - crust or crust mix, sliced tomatoes, olive oil, cheese. I like to crumble one or to Morningstar Farms Italian sausages for a topping.)

If you can, try growing a garden. I find it much easier to find the motivation to prepare and eat the veggies if I've spent the time to grow them myself.

You can do this. And even if you're just replacing one or two convenince meals a week, it's an improvement. You don't have to give up all the bad stuff - but you may find you just don't want it so much anymore.

If this were me, the hardest part would be learning to LIKE the foods I'm not used to eating...and if that's your case, it *will* be hard, but very worth it. My family is not into any fancy eating, but we do cook most of our own meals, and when the kids do talk me into McDonald's...we all pay for it. Anyway: I'd recommend starting with the produce section of the grocery store. Most people like fruit, including kids. Pick up fruits you like, cut them up if need be (we have let many a cantaloupe go rotten, simply because we forgot to cut it up), and remember to serve some EVERY meal. That in and of itself will make a big difference. As far as cooking: I consider a "good cook" to be someone who knows how to mix things together and what tastes good together. That's not me. But...I can follow a recipe, and I know what I like to eat. So, when I eat at a friend's house, and I love what we're having, I take the recipe. Literally ALL the food I make for guests has been served to me at someone else's house! Obviously, my friends have better recipes than I do! That said, The Joy of Cooking is a great, all around, how-to book. The recipes aren't fabulous, as far as I'm concerned, BUT what I love about it is that it tells you how to do EVERYTHING--what does it mean when a recipe says saute? How do you tell if this fruit is ripe? What part of this vegetable do you eat ? (I love recipes with *one* new item in them...and then I run to my Joy of Cooking to see what exactly one DOES with an artichoke, once it's home from the store?) They also have very general recipes--how to do a pot roast, a pie, pancakes, glazed carrots. From there...I also like my church cookbooks. They have recipes that work with the food most people really have in their homes. I also check out allrecipes.com, because I love that I can enter in the foods I have on hand ("I want to make something with chicken, with an avocado, but without tomatoes") and it will give me a recipe. All that said...I think simply cooking at home will be a big, positive change for you. Oh--another change perhaps...I don't know what your grocery shopping schedule is like, but if you're not on one, get on one! We shop weekly, and make meal plans off of the sales at the store. We also stock up on yogurt, which is our kids' go-to food--if they won't eat a meal we make them, if they're hungry after school, as a mid-morning snack, it's yogurt. Good luck!!!

Here in the Twin Cities there is a lady named Dar Kvist that own Nutritional Weight and Wellness. They have several locations and also a radio show on FM 107.1. They have helped hundreds of people in your same situation and I can attest to their great knowledge of helping you eat better, feel better, and overcome your many health issues. I believe their radio show is on Saturday mornings from 8am-9am. Give them a try, check out their website at: www.weightandwellness.com

Good luck and maybe even jump start your motivation by planting a small garden this summer with some of your favorite or soon to be favorite veggies!