Posts Tagged ‘nutrition’

Are you struggling getting your kids on board with healthy eating? Listen to Get Fit Portland Episode 8 and hear Pediatric Dietician, Kirti Raol of Providence Hospital talk about what’s up with kids diets these days.

1. Kids over the age of 2 should eat like adults, (ie no special dinner but have what the family is eating)
2. Calcium is important. 3 servings a day
3. 6-8 cups of water per day more if exercising or participating in sports (this bumps up relative to size)
4. Bring kids to the grocery store. Teach them to shop the perimeter, sticking to whole foods, let them pick ones they like.
5. Limit processed foods, especially those void of nutritional value. Explain that they will not grow or function well on these foods.

If your child is under or over the suggested weight for their height or age seek out a nutritionist or pediatric dietician. Having health issues explained by a professional may be easier for kids to believe plus they will see that you really care about their health.

For more information check out
To learn more about Kirti Raol or other who can help here in Portland click here

So, if its time to go grocery shopping, take the kids with you. Don’t forget to start by cleaning out the pantry at your home first. Your kids know what shouldn’t be there, let them show you and get rid of what doesn’t belong. One great idea, donate unwanted packaged foods to a shelter or food bank.

Have questions? comment here or email us at

Eleni K

Making healthy choices at the last minute can be hard. Either you don’t have “good” choices available or you over eat &/or justify “bad” choices because you waited too long to eat and feel you “deserve” or can handle the extra calories.

Some tips on making healthy snack choices easier.
1) pack a snack at all times (pick something balanced in protein carbs and EFA’s)
2) know your options. If you need to stop at a store know what are you looking for, don’t grab just anything.
3) drink water. has it been 3 hours since you ate last? sometimes we think we need a snack when what we really need is water.

“Good” Snack Choices:
1) 1 string cheese with 1/2 c celery sticks and 14 raw almonds (this can all fit into a snack small bag)
2) 1-2 hard boiled egg with 1/2 c jicama and carrots sticks and 14 raw pistachios
3) 14 gr serving of protein powder w/water and 1/2 banana + 1/2 Tbsp natural peanut butter blended

You will be the most successful with your nutrition when you take the time to plan and be prepared. Don’t let poor planning derail you from your health goals. Take a few extra moments each week to plan out your snacks.

Eleni K.

In yesterday’s show on we mention a wonderful website designed to help people find a personal trainer and/or nutritionist in their area. Everyone on their site is verified so you can trust the results. If you need help, don’t wait…check out today and find a Personal Trainer in your area who can help you get on the road to being healthy. (If you are a trainer get registers so clients can find you!!)  I am currently the female featured trainer…yay! Set up time with me through

Eleni K

I hear comments all the time from people who say they work out so they can eat whatever they want. This is so wrong! First off, try on the concept that “food is fuel”. We eat for health, efficiency and performance. When we eat a certain way we feel better, perform better and ultimately will look better. Our motivation should be on our health not on trying to determine how many calories we need to burn to overcome what we’ve put in. Or how much exercise will give us a perfect looking body. Let’s start instead with what will regulate our blood sugar levels allowing us to efficiently burn fat instead of store it. Find foods with plenty of nutrients and vitamins so we have to supplement less and can produce energy throughout the day. Whole foods, grains, vegetable and lean meats plus essentials fatty acids in balance should be present at each meal. Increasing water intake and limiting sugary or high calorie beverages is also a good start. Enjoy this video illustration on why you cannot exercise enough to overcome a bad diet. It is just the tip of the iceberg of what is wrong with making bad food choices. – Eleni K.