Healthy Servings

Urban Farm Lifestyle

  Healthy Regenerative Lifestyle

Healthy Servings

One of the easiest and simplest ways to control how much you eat and to maintain your weight is by serving size. A healthy serving can be achieved with a smaller plate size and your stomach won’t even know the difference.

David Proctor

 

 
  
From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

 

 

 

 


Healthy Servings

by David Proctor


January 18, 2018

Urban Farm Lifestyle Magazine    Published Weekly


Take a minute and get a tape measure and measure the serving plates that you normally eat off of. If your plate is 11 inches then that is the norm, but don’t be surprised if it’s 12 inches, which is not uncommon.

In the 1980s plate sizes were normally 10 inches, in the 1960s the normal plate size was 9 inches. Think about the difference in calories the plate size increase represents.
This does not even account for drink sizes that have increased. Yes, it is our “Right To Decide For Ourselves” and not have a nanny state tell us how big a gulp we can take, but really now, think about it!

If we did nothing else but eat from the plate that we sit our coffee cups on, would there be a weight problem? You can always go back for seconds if you didn’t get enough. It’s simple but it just might be one of the cheapest and easiest ways to loose weight.

My Plate Daily Checklist for Preschoolers

The MyPlate Daily Checklist (formerly Daily Food Plan) shows what and how much your child should eat to meet his or her needs. Checklists are based on average needs by age and activity level, so you should use the Checklist as a general guide.

Your preschooler’s food needs also depend on how fast he or she is growing and other factors. So, do not be concerned if your preschooler does not eat the exact amounts suggested. Each child’s needs may differ from the average, and appetites can vary from day to day. Try to balance the amounts over a few days or a week.
 

  • Put the MyPlate Daily Checklist into action with meal and snack ideas.
  • Offer different foods from day to day. Encourage your child to choose from a variety of foods.
  • Serve foods in small portions at scheduled meals and snacks.
  • Choose healthy snacks for your preschooler.
  • Beverages count too. Make smart beverage choices.

 
Use the table below to access the right MyPlate Daily Checklist for your child. We also have an interactive calculator that will provide the exact same information for your preschooler as the table below.

Here’s an idea: From the table below, get your child’s Checklist. Then, create your own Checklist using the interactive calculator. Be a healthy role model for your child!

AGE SEX DAILY PHYSICAL ACTIVITY CALORIE LEVEL OF FOOD PLAN
2 yrs Boys and Girls Any level 1000 calories
3 yrs Boys Less than 30 minutes 1200 calories
30-60 minutes, More than 60 minutes 1400 calories
Girls Less than 30 minutes 1000 calories
30-60 minutes 1200 calories
More than 60 minutes 1400 calories
4-5 yrs Boys and Girls Less than 30 minutes 1200 calories
30-60 minutes 1400 calories
Boys More than 60 minutes 1600 calories
Girls More than 60 minutes 1400 calories

Students:
Young people experience many changes during their tween and teen years. Building healthy food and physical activity habits will help them now and as they enter adulthood.

The following resources, tips, and ideas can help them take charge and learn to make their own choices.
Consumer Resources

– See more at: http://www.choosemyplate.gov/teens#sthash.2zRyOFng.dpuf

Adults:

Adults of all ages have different nutrition and physical activity needs as their lives and bodies change.  A strong and healthy body can provide many benefits. As you age, maintaining healthy habits is an important way to lower your risk for cancer, diabetes, heart disease and hypertension.

Make your food and beverage choices a priority and be physically active to feel and look better. 
 
Eat a healthy diet
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Include protein foods such as poultry, fish, beans, eggs, nuts and lean meats. Choose foods that are low in saturated fats, sodium, and added sugars.

Be physically active
Jogging, playing team sports, and biking are just a few examples of how you can get moving. Start small and work up to 150 minutes of moderate-intensity physical activity per week if you are not already physically active.

Know Your BMI
Knowing your body mass index (BMI) can be an important first step in adopting a realistic diet and physical activity plan to help you get to and maintain a healthy weight.

Stay at a Healthy Weight
As you age, manage your calories to stay at a healthy weight. This will prevent gradual weight gain over time. Balance the calories you take in with the calories you burn through physical activities.

Periodically track what you eat and drink as well as your physical activity to keep you focused.  Use online tools available on your phone, tablet or computer to accurately monitor your food and physical activity. 

Use the daily food plans below to find out how many calories you need to maintain or achieve your goals.

Resources
The following information includes resources and tools for women and men. Find tips and information to meet your needs.

US Department of Health and Human Services, Office of Women’s Health: A Lifetime of Good Health, Your Guide to Staying Healthy (for women)

Get to know your Body Mass Index, Food Choices, and tips on eating and staying healthy through these links provided.

Eat well, eat healthy, and live better by having the energy that you need through proper nutrition and portion sizes.


Check It Out!

 

Plant Based Diet Plate Portions. A great guideline to use when fixing your plate. #thisismyyear #plantbased:

 


Quick Tip

 

Watch Your Portion Size

  • Share an entree with someone
  • If entrees are large, choose an appetizer or side dish
  • Don’t serve seconds
  • Share dessert, or choose fruit instead
  • Eat sweet foods in small amounts. To reduce temptation, don’t keep sweets at home
  • Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
  • Eat off smaller plates
  • Skip buffets

Bibliography:

“How the Size of Dinner Plates Affects Portion Control.” Vegan Vegetarian Recipes VegKitchencom. N.p., n.d. Web. 16 Feb. 2016.

“SuperTracker: My Foods. My Fitness. My Health.” SuperTracker Home. N.p., n.d. Web. 16 Feb. 2016.



 

Posted in Health, Magazine Issues Tagged with:

Lose Weight

Urban Farm Lifestyle

  Healthy Regenerative Lifestyle

New Year

Save yourself some time and money, don’t follow the fads thrown at you on TV.  Common sense will tell you that by just doing a few simple things, you can have the health you want and lose a few pounds.  

 

 

David Proctor

 

 
  
From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

 

 

 

 

 


New Year

by David Proctor


January 4, 2018

Urban Farm Lifestyle Magazine    Published Weekly


Want to know how to stay healthy and lose a few pounds? It has been around for a long time and the results are long term benefits.

The answer is not hard and  is not something that you have to pay a lot of money for, but if you don’t do it, you will end up paying a lot of money for prescriptions, doctor visits, and maybe even a shorter life.

Here it is, Eat Healthy. What, that’s it?  Yes, if you stop and think about it, what are we eating? What is going in our bodies that promotes obesity, high blood pressure, diabetes, and a shorter lifespan? It boils down to eating too much of salt, sugar and fat.

But, you say, I can’t avoid it because these ingredients are in just about everything that we eat that is processed. That is the key, slow down on the processed foods. They are loaded with these three ingredients and society as a whole is devouring these ingredients at a faster rate than ever.

Dietary Intakes Compared to Recommendations

Dietary Intakes Compared to Recommendations

You do not have to go cold turkey and stop consuming all salt, sugar, and fat. Try substitution. Next time you are really hungry for a snack, substitute the potatoes chips with a piece of fruit or a vegetable that has not been fried.

Take this in baby steps. Let your body adjust to food that is healthy and find out the great taste of fresh food. Food that hasn’t been manufactured to stay on the shelf for extended periods. Think about it, if the food you eat does not spoil, then it is not natural or healthy.

When you cut back on salt, you will improve your blood pressure, you will lose weight from having less water retention.

When you lose weight and your blood pressure is lower, you feel better, sleep better, and will be on your way to a healthier life.

When you cut back on sugar, you will have the same thing happen: lose weight, lower blood pressure, sleep better and feel healthier.

When fat is cut back, the fat that you have will start to melt away. You lose weight, lower blood pressure, sleep better and feel healthier.

This may all sound simple and it may sound too hard to do, especially after the holidays and all the temptations of food with an excess of these ingredients.

This I will promise you, if you take small steps and stay on track with eating healthy, you will feel better. Maybe not at first, because your body has to get rid of some of the toxins that have been ingested, but you will start to feel better.

The other thing I can promise is that if you continue to eat unhealthy, it will catch up to you and you will have to deal with the illnesses that plague society now.

Live life healthy, the price is too high not to.

In the future I will take a look at the new guidelines that have been established by the USDA for our health and nutrition. I have read through them and I can summarize what they say is what I have just stated in this article.  They have given recommendations to reduce our salt consumption to 2300mg or less and to make our added sugar and fat consumption no more than 10% in our diet.  They also state to make this a long term lifestyle change and to do it in small steps.  I think they have been reading this magazine!

Average Daily Food Group Intakes by Age-Sex Groups, Compared to Ranges of Recommended Intake

Average Daily Food Group Intakes by Age-Sex Groups, Compared to Ranges of Recommended Intake

As you can see we have a lot to talk about and to work on to stay healthy. This is the new health kick! The price is paid by the choices you make.


Check It Out!

Seasonal Produce Picks


Quick Tip

 

Take baby steps, don’t try an overnight transformation. I am not saying that progress can’t be made overnight, but this is a lifestyle change, not another fad that that will cost you tons of money. Think about it, how many pieces of exercise equipment have you seen donated? Small changes yield big results. 

 


 

Bibliography:

“Chapter 2 Shifts Needed To Align With Healthy Eating Patterns.” Current Eating Patterns in the United States. N.p., n.d. Web. 09 Jan. 2016.

“Chapter 2 Shifts Needed To Align With Healthy Eating Patterns.” A Closer Look at Current Intakes and Recommended Shifts. N.p., n.d. Web. 09 Jan. 2016.

 


What Did You Think?

Let us know your thoughts on today’s issue.


Posted in Health, Magazine Issues Tagged with:

New Year

Urban Farm Lifestyle

  Healthy Regenerative Lifestyle

New Year

I am amazed at how fast this last year went by.  I, like most people are trying to get their bearings for 2018 and what this year has to offer.  I hope to continue in my learning process of how to live a healthy and happy life. 

David Proctor

 

 
  
From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

 

 

 

 

 


New Year

by David Proctor


January 4, 2018

Urban Farm Lifestyle Magazine    Published Weekly


I have learned so much in researching information for the articles that go in this magazine.  I have tried to concentrate on what would apply to urban agriculture, family, and healthy living, with the emphasis on food.

I have tried to share my own experience which tends to be sharing all the mistakes that I make, but that is what makes up experience.  I have changed my thought process from conventional to non-conventional when it comes to growing food.

A real movement has been going on in the country to get away from the unhealthy food that we have grown up eating.  And for good reason; we want to be mobile, lean, and not just live longer but live happier.

Life is short, and can not be taken for granted.  As we inter into 2018, it is not about making resolutions that may be forgotten, or life changes that are put to the side before January is gone.  It is about looking in the mirror and deciding if we are happy with what we see.  Do we want to be around for our kids and grandkids?

Take the reigns by taking small steps that can be repeated till they become a lifestyle.  Read the labels so you know what is going in your body and your children’s bodies.  Think about why we have children that are obese and diabetic.  These are the reasons for change.
 
Start with stretching and taking walks.  Just that in its self if repeated will make a difference.  This is the reason why I even try to put out an article each week, is so I stop to think about these issues and hopefully make you think about your health and you children’s health.

 

Happy 2018



 

Posted in Magazine Issues Tagged with:

Urban Farm Lifestyle Magazine – 2017

Urban Farm Lifestyle

  Healthy Regenerative Lifestyle

Urban Farm Lifestyle Magazine – 2017

This last year has seen a lot of changes with travel, work and family.  I have been to numerous conferences, to applied agriculture seminars, and have taken on changes with work, and have seen the family increase with a new son in law.  I thought that one of the best ways to end the year is to let everyone decide which articles they might like to read.  I hope some of these articles will help in planning for the new year. Please see links below.

 

David Proctor

 

 
   From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

 

 

 

 

 

 


Urban Farm Lifestyle Magazine – 2017

by David Proctor


December 28, 2017

Urban Farm Lifestyle Magazine    Published Weekly


The birds, the bees, and everything in between.

Southern Good Luck
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=21292f958a

Is Hydroponic Grown, Organic?
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=4189009e0c

Jalapeno Update #3
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=d14a96a8da

Broken Promises
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=fcf535426c

Bee Conference
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=e9e296a1ba

Container Farming
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=b3906c7c65

Pruning For Healthy Plants
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=1d551dd36e

Cold Frames and Hoop Houses
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=a625481a4f

Seed Selection
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=67cb64b57b

Part 1: The Little Known Super Pollinators!
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=810bf52c24

Part 2: The Little Known Super Pollinator!
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=68190e546e

Easter Chicks
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=ff7e14650f

Bee Release
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=36d24498f8

Nutrient Dense Foods
https://us4.campaign-archive.com/?u=d96186f9a708ced7576fe82cb&id=bcb6193fd2

Weedless Garden
http://mailchi.mp/6fa463ea2a5d/urban-farm-lifestyle-magazine-weedless-garden

Urban Chickens
http://mailchi.mp/9cd6914f50e9/urban-farm-lifestyle-magazine-urban-chickens

Happy 🙂
http://mailchi.mp/ae9e9a179f1c/urban-farm-lifestyle-magazine

Straw Bale Garden
http://mailchi.mp/61da88bc393c/urban-farm-lifestyle-magazine

Urban Farm
http://mailchi.mp/b8563377c079/urban-farm-lifestyle-magazine

Aches and Pains
http://mailchi.mp/58105c7c6dcc/urban-farm-lifestyle-magazine

Tomatoes
http://mailchi.mp/b6716b62466d/urban-farm-lifestyle-magazine

USDA Dollars for Urban Farms
http://mailchi.mp/00187d024355/urban-farm-lifestyle-magazine

Vermiculture
http://mailchi.mp/6e51226978a9/urban-farm-lifestyle-magazine

Farm of The Future
http://mailchi.mp/4e59904e77c2/urban-farm-lifestyle-magazine

Effective Rainfall
http://mailchi.mp/e5f5abb08170/urban-farm-lifestyle-magazine

Four July 4th Foods
http://mailchi.mp/d9d6f53f9c98/urban-farm-lifestyle-magazine

Diatomaceous Earth
http://mailchi.mp/9a28e5523adb/urban-farm-lifestyle-magazine

Natural Pest Control
http://mailchi.mp/e36bfc033169/urban-farm-lifestyle-magazine

Organic Bee Keeping
http://mailchi.mp/03d5fa8d918f/urban-farm-lifestyle-magazine

Yoga Lifestyle
http://mailchi.mp/622cf5ffaef6/urban-farm-lifestyle-magazine-yoga-lifestyle

Successful Farmer
http://mailchi.mp/b3735593c5dd/urban-farm-lifestyle-magazine

Raising Ducks
http://mailchi.mp/fdc404cce945/urban-farm-lifestyle-magazine

Think Dirty
http://mailchi.mp/edc93b05d8ec/urban-farm-lifestyle-magazine

Jalapeno Salsa
http://mailchi.mp/5c484226ec12/urban-farm-lifestyle-magazine

Making & Canning Salsa
http://mailchi.mp/4d163531d8c9/urban-farm-lifestyle-magazine

Saving Harvest Seeds
http://mailchi.mp/7030231c6af5/urban-farm-lifestyle-magazine

Healthy Lifestyle
http://mailchi.mp/8571c74fccbe/urban-farm-lifestyle-magazine

Freeze Dried Food
http://mailchi.mp/6bd91f39ba13/urban-farm-lifestyle-magazine

Silver Queen
http://mailchi.mp/1496f9308d7c/urban-farm-lifestyle-magazine

Leaf Compost
http://mailchi.mp/bc57c1942153/urban-farm-lifestyle-magazine

Cut-Whole Chicken
http://mailchi.mp/c1f693d5ef08/urban-farm-lifestyle-magazine

Fermented Food
http://mailchi.mp/ab94d6c9b30c/urban-farm-lifestyle-magazine

The Great Pumpkin
http://mailchi.mp/7e02fb31b743/urban-farm-lifestyle-magazine

Benefits of Coconut Oil
http://mailchi.mp/1df6e79279a8/urban-farm-lifestyle-magazine

The Farm
http://mailchi.mp/3741efe358a3/urban-farm-lifestyle-magazine

The Dream
http://mailchi.mp/e66c55c03513/urban-farm-lifestyle-magazine

The Plan
http://mailchi.mp/d15d740a4a7d/urban-farm-lifestyle-magazine

Methane Digester
http://mailchi.mp/ead97dc62c42/urban-farm-lifestyle-magazine

Successful Eco-Farmer
http://mailchi.mp/bab866e7f443/urban-farm-lifestyle-magazine

A Step Beyond Organic
http://mailchi.mp/128017d72ac1/urban-farm-lifestyle-magazine

Merry Christmas
http://mailchi.mp/31b2b1963765/urban-farm-lifestyle-magazine-merry-christmas

 


Check It Out!

Chickens
Backyard Chickens

Bees
Backyard Bees


Quick Tip

Make 2018 A Healthy Regenerative Lifestyle

 


Bibliography: N/A


What Did You Think?

Let us know your thoughts on today’s issue.


Posted in Animal Husbandry, Apiary, Chickens, fish, Health, Magazine Issues, Plants, Recipes Tagged with:

Merry Christmas

Urban Farm Lifestyle

  Healthy Regenerative Lifestyle

Merry Christmas

Take time to be with your family, enjoy the festive moments, and be thankful.

 

 

David Proctor

 

 
   From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

 

 


Merry Christmas

by David Proctor


December 21, 2017

Urban Farm Lifestyle Magazine    Published Weekly


I do not have much that I can give, but I can share some moments we had at Virginia Beach. 

About six years ago, Molly and I snuck off on New Year’s Eve to go to Virginia Beach to see the Christmas lights along the board walk. 

It is unique in that you can drive on the board walk and you become  part of the parade.  The decorative lights are on both sides and above you as you drive along. 

Molly and I did not drive through the lights that year, but a couple of years ago, we went down and drove through the lights to celebrate my youngest daughter’s birthday.  

Molly was with us in spirit.  

VABeach

Neptune

Ship

Airplane

Ship_2

Sunken Ship

Crab

Fish

Fish Spray

Castle

Flag

Surfing

Rock Fish

Santa

Santa

12 Days

As you can see by the pictures, this is quite an event to go to.  Each year they change the lights so it is never the same. 

Virginia Beach gets between 25,000 – 30,000 cars that go through the parade of lights each year.

Enjoy and have a Merry Christmas.

 


Check It Out!

Santa

HO HO HO, Have A Merry Christmas


Quick Tip

  1. Leave cookies out for Santa
  2. Leave a glass of milk to go with the cookies
  3. Go to bed early so you are not tired on Christmas
  4. Remember what Christmas is really about, Jesus’ Birthday

 



 

Posted in Magazine Issues Tagged with: ,

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