mjam

Foods that have a Nutrition Facts label are helpful. This label lists the amount of nutrients in one serving of the food. If the package has two servings and you eat the entire package, then you need to double the amount of protein listed. If there isn’t a Nutrition Facts Label available, you can use online databases to determine protein. A helpful nutrition database is http://nutritiondata.self.com. The information is provided in the Nutrition Facts Label format and comes from the United States Department of Agriculture.
Food scales and measuring cups will help with measuring your protein. One ounce of cooked meat is 7 grams of protein. Meat includes fish, chicken, turkey, pork, beef and game meats. Is your meat portion the size of a deck of cards or the palm of a medium size woman’s hand? If so, that is 3-4 ounces, which is 20-25 grams of protein. If your meat portion is a ½ cup, that’s 20 grams of protein. Is your meat portion is the size of a hockey puck or checkbook? That’s 3 oz. and provides 21 grams of protein.
Tracking your intake with an app or an online program is another way to track your protein. Our program uses the Baritastic app to track intake. Helpful features include uploading the foods’ barcode or speaking into your phone to detail your food choices. Be aware of what portion size you choose. A recent patient told Baritastic that the food choice was rotisserie chicken. The patient selected 1 serving. As it turns out, 1 serving of rotisserie chicken on this app is half of the chicken. Selecting the most accurate portion requires searching through the list of options to find the portion that is closest to what you actually ate. If you prefer a written journal, you can use the food lists from your nutrition guidelines to help calculate your protein.
So, is your protein measuring up?

Buy precut vegetables
This is a “no-brainer.” Grocery stores offer a wide variety of pre-cut and pre-washed produce which can make your life so much easier. These veggies may cost a little more but they will save you time in the kitchen. And look at it this way: if you are eating the vegetable instead of letting it go bad because it wasn’t pre-cut then you are saving money.
Cut up extra veggies for later during the week
For those vegetables that are not “pre-cut” like onions, it is helpful to cut up extra whenever you need some for a meal. For instance, if you only need half of sliced onion for a recipe, then cut up the whole thing and save the extra for other recipes throughout the week. This only takes 30 more seconds and will save you time later during the week.
Get the right tools
I am a big believer in getting the right kitchen equipment to help make your life easier. Instant Pot? Mandolin? Garlic press? Spiralizer? If you don’t have any of these then you are missing a big opportunity to save time in the kitchen. These tools are fun and make preparing dinner so much faster. WARNING: If using a mandolin to cut your vegetables then wear a cut glove to save your fingers
Make double the recipe
This is huge! If you make a batch of soup then prepare twice the amount and freeze the extras. Then you will have meals ready to go in the freezer when you are in a hurry. It is just as easy to double a recipe as it is to make one batch (okay… maybe a little more effort but well worth it )
Meal plan
Chances are this is not the first time you have heard meal planning helps save time in the kitchen. But it really does!! Setting aside 20 minutes on the weekend will save you time and most importantly save you from last minute take-out during the week. Once you meal plan you will be able to skip over the dreaded question, “What are we going to eat tonight?” You will open up your fridge with confidence about what you will be eating.
Have a bowl to throw trash in
Keep a large bowl next to you while you are preparing dinner. Then you can throw your scraps and trash into it without having to walk over to the trash can. I know it is a little step, but all these little time savers add up in the kitchen. If you are ambitious you could even create a compost bowl to place your vegetable scraps in.
Don’t peel your vegetables
I don’t peel my vegetables which may come as a surprise to you. I am just too lazy. I wash off the dirt really well and then cut. This can save precious minutes in the kitchen. This strategy works well for carrots, beets and potatoes. Some people complain the skin is bitter but it it does not bother me. Try it out and see if it is for you.
Organize your kitchen
Organizing your kitchen may take more time on the front end but in the long run it’s a time saver. If you are constantly looking for utensils because your drawer is always full or searching for mustard in the fridge because your fridge is crammed with food, it is time to organize. Go through your kitchen and make sure every item has a “home.” If it doesn’t have a home then it may wind up anywhere in your kitchen and you have to find it which can be frustrating.
Get your family involved
How does the saying go? “More hands equals lighter work?” You bet. Embarking on a lifestyle change is a family affair. Get your kids or spouse involved with the preparation of your meals. One person cuts, one person peels, one person cooks. Everyone can have a role in cooking. Plus you will be teaching your kids life skills in the process.
If you have enjoyed these tips please be sure to join my Free Facebook Group where I share recipes, cooking tips and inspiration. What tips are you going to start using today?

You may also be wondering how in the world do I become more active? I don’t even know where to start, and the gym just isn’t for me.
We teamed up with Myriam, a local kinesiologist, to give you tips on how to start to get your joints moving when you’ve been inactive for too long.
A kinesiologist is a highly educated health care professional who is an expert in body movement. They’re experts in preventing and managing injuries and help people to get fit and perform at their best, among many other things.
In these videos, Myriam will show you exercises that you can do at home to improve the health of your joints and movement to start getting you on a path to being more fit.
Practice these exercises in the comfort of your own home. All you’ll need is:
A chair, A belt or resistance band, A broomstick or long stick. These exercises are great to start BEFORE surgery, early AFTER surgery, or even LONG TERM after surgery. It’s never too late to start being active. Remember that the number on the scale is only part of the story – fitness and exercise is the other half of the equation when it comes to living a longer and healthier life.
How did this activity go for you? Let us know!
– Lisa & Monica