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Paced Feeding or Pace the Feeding

Pace or Paced Feeding – Let the Baby Control the Feeding

Paced Feeding or Pace the Feeding and Let the Baby Control the Feeding

Alicia Farina, RN, IBCLC shares with us the best way to feed a baby a bottle when a bottle is necessary, Pace or Paced Feeding – Let the Baby Control the Feeding. Latching-on has always been and will always be the NORMAL way to feed the baby. Today with mom’s working a bottle is often required to feed the baby mom’s milk.

Alternative feeding methods include a spoon (plastic spoon, baby spoon) or a small cup (1 oz. or less). The method of holding the baby is the same as in this presentation, and allows the baby to control the feeding.

Choosing a nipple will also help slow the flow so the baby can control the feeding using the Pace method. Test a couple styles to see which one your BABY responds to best remembering it’s new, it’s different from the best nipple – mom. Here are a few to consider:  Medela – Calma, Dr. Brown, Platex, Tommy Tippy.

The 3 minutes you spend watching this video will forever change how you feed a baby a bottle. Share this video on Paced Feeding with your family and friends and let’s stop infant overfeeding ” Thanksgiving” at every meal. Let the baby control the feeding!


Paced Feeding

Lisie Farina, RN, IBCLC


Eating in the 1960’s

Pine Cone, Rosemary

Table Decorations from Nature Walk in the Woods

Eating in the 1960’s as processed foods were taking a foothold, I was lucky. We ate well as children, we ate treat foods as treats – not everyday. Eating was without a microwave and boxed foods.

15 Dishes Your Mom Served that are best to revise for daily use or only eat as a treat.
Yes we had a few of these 15 foods, but not much, except for PB&J sandwiches. After begging mom for what the neighbors had for dinner: Hamburger Helper and TV Dinners, we tasted them while dad was in the field. Hmm…no more whining for the neighbors style of eating again. Our backyard had a garden and fruit trees. My parents purchased food locally and from the grocery store. The 1970’s saw more processed foods in the home as we grew.

Easy Steps to tasty meals:  Stock your kitchen with herbs and seasonings (fresh or dried) to jazz up your own meal to your families favorite flavors without additives, coloring’s, preservatives and mystery ingredients. Make your own TV dinners by cooking meat or poultry ahead and freeze it. Add your fresh side dishes. Fall in love with a crock pot – the best for moist, tender delicious meals.

Eat Fresh, Eat Local, Eat Organic, Eat Non-GMO, Eat in Gratitude, Eat to nourish, Eat Simple, Enjoy your Choices. Yes, you have a choice!

In the comments, share how you ate as a child in the 1960’s or any decade!

Click here for LiveStrong article in which I’ve been quoted from a much longer interview! 15 Dishes Mom Served

3 Steps to eat mindfully and why not to multitask while eating

3 Steps to Eat Mindfully

3 Steps to Eat Mindfully

3 Steps to eat mindfully and why not to multitask while eating

3 Steps to eat mindfully and why not to multitask while eating offers something for each of us to do differently this year. 3 Steps to eat mindfully not distracted or multitasking  is a great place to start with your health improvement goals. You’re not alone on this, most of us eat distracted most of the time. Start your new year with one focus, eating mindfully and watch what changes.

 Distracted eating looks like:

  • Eating with others – yes this fly’s in the face of living happier longer through social connections. It’s something to be aware of so you stay mindful.
  • Conversation while eating
  • Eating quickly for no apparent reason other than habit
  • Eating quickly because you have:  places to go, things to do and people to see!
  • Watching TV
  • Talking on the phone
  • Listening to the radio news
  • Reading
  • Add your distraction here:________________________

Yes you got it, if you’re not mindfully eating, you’re eating distracted.

Why is eating distracted a concern? You overeat when you are not mindfully eating. You don’t chew as much and thus you don’t digest your food well when you are eating mindlessly. You miss all of your physical body cues on what foods to skip because it isn’t what your body needs, what food tastes like, what food feels like, what food smells like and when you’ve had enough (which is a lot less than being full). You eat seconds before 20 minutes have passed. It really does take 20 minutes for food to digest and signal back to your brain that you’ve had enough. So chewing slowly has a multitude of benefits.

Changing your eating habits only happens when you are thoroughly aware of what you are doing now. Here’s 3 steps to eat mindfully and get you started with your mindful eating awareness:

Step 1:  Take time this week to notice your current eating environment.

  • Where do you eat? At the table? TV on or off? Relaxed? Rushed?
  • Doing something else while eating?
  • Standing? Sitting?
  • With someone else? Alone? In conversation?
  • Doing something else?

Keep a notebook with everything you notice about your eating environment.

Step 2:  Next notice where your mind is while you are eating.

  • Did you give thanks for having food?
  • Are you tasting the food?
  • Are you aware of the textures and how the texture and flavors change as you chew?
  • Are you chewing the food…?
  • Have you had enough?
  • Do you wait 20 minutes before you have more?

Write this down in your notebook.

Step 3:  Breathe, breathe, breathe and ask yourself what you can do different to eat mindfully? What patterns do you notice in Steps 1 and 2?

Having a goal to eat mindfully is not enough, you need to plan and take the steps to reach the goal. Today, right now, write three specific, measurable steps that you can take every day this month to eat mindfully. If that feels like too much, choose one of the steps and just focus on it for a month or two before you add the next step. It’s best if you can hook this step to something you already do.


  • Set the table with at least the utensils and napkin – 5 days a week. Do this when you usually just grab the fork.
  • Before sitting down, turn the TV off for every meal. If you already sat down, get up and turn it off. (A bonus activity step!)
  • Give thanks and mindfully taste at least the first three bites of food at every meal.

Enjoy the experience of eating an abundance of food at each meal mindfully. Sign up here for Nutrition Insights:

3 Holiday Recipes – New Traditions

3 Holiday Recipes

3 Holiday Recipes, Take the day off!

New Tradition – 3 Holiday Recipes

You can start a new tradition with one of these 3 holiday recipes. All easy, all good tasting. Have you wondered where you families traditions were started, is it cultural or is it something else? 

There is a story of a family always cutting off the ends of the ham before cooking it. The youngest daughter asked her sisters why everyone in the family cut the ends of the ham off? They didn’t know and told her to ask mom. So she did and mom replied, because that’s what grandma did. So the daughter asked grandma, “Why do you cut off the end of the ham?” Grandma replied, “because it didn’t fit in my pan!”

This is how most of our traditions start! You can start NEW TRADITIONS just as easily. Here’s a thought, just because you’ve always done it this way doesn’t mean you have to continue the same way. Oh, I know, hearsay, rebel rouser that I am!

The only way to improve yourself is to embrace the new or the new to you, take the steps, succeed or fail and get up again to learn more, improve more. This is the road of life.

3 Holiday Recipes:

This holiday while planning your meals consider adding one new dish, one new recipe. Here’s three ideas:

1. Holiday Recipes – Fresh Apple Cranberry Sauce  

  • 1 package fresh cranberries or frozen cranberries (organic is always the best choice). Buy an extra package and freeze it for later use.
  • ¼ – ½ cup water
  • 1 apple, cored and chopped
  • Zest (grated peel) and juice ½ lemon or orange
  • ¼  – ½ cup Honey

Rinse fresh cranberries. Place all ingredients in a large pan and bring to a boil over medium- heat. Reduce heat to simmer and cook until cranberries pop and apples soften and mixture thickens. Stir often to prevent sticking on bottom of pan. Sauce will continue to thicken slightly as it chills. Serve warm or cold. Good cranberry sauce is tart and mildly sweet.

Variations:  Orange – many choices here: use grated orange peel, and chopped orange, or one or both. Ginger:  1 ½ tablespoon fresh ginger, finely minced. Cinnamon – it makes everything sweet without the honey!

2. Holiday Recipes – Pomegranate Coleslaw

  • Green Cabbage
  • Carrots
  • Pomegranate seeds
  • Pre-made Dijon Dressing/Honey Mustard Dressing or make your own with mustard and olive oil.

Shred cabbage finely. Shred carrots. Add pomegranate seeds. Mix with dressing.

Variations:       Add other vegetables as desired.  Boost the nutrients with finely chopped collard or kale greens (roll greens and finely slice). Use Raspberry Vinegar Dressing, Blueberry Dressing.

3. Holiday Recipes – Mock Mashed Potatoes (Mashed Cauliflower)

  • 1 head cauliflower
  • Mayonnaise, Vegenaise, real butter, olive oil or coconut oil
  • Salt
  • Pepper
  • Garlic, fresh or garlic powder

Steam or boil cauliflower until soft. Mash (or whip) cauliflower (I use an immersion blender). Add mayonnaise or butter to taste. Season with sea-salt, pepper and minced garlic or garlic powder. Serve in place of mashed potatoes.

Variations: Parsley, Chives, Celery Root, your favorite Herbs.

As you plan your New Tradition meal with one of these 3 Holiday Recipes,  consider how much help you’ll have in the kitchen, the number of dishes that need the stove-top burners, oven, refrigerator space. Don’t forget the BBQ option! Lastly consider color, texture, flavor. Our digestion usually does better with less variety at one meal, yet well flavored dishes!

To help you with your planning, this month’s newsletter will be early. I’ll share a dinner menu that was yummy but labor intensive for one person! The extra’s you have to sign up to receive. It’s information not shared on the web, it’s more personal. So don’t miss out sign up here:

3 Action Steps to get you through holiday food

3 action steps to reach goals

3 action steps to reach goals

3 Action Steps to get you through holiday food, plan for holiday food and health. Let’s plan your 3 action steps to get through holiday food and look at why wanting change (eating healthy) is not enough. “I want to be healthy.” There you said it! You do everything you can for 6 weeks with some success and then 3 months later you notice you’re back to your old habits. Sound familiar? Why isn’t stating the goal enough? Why does nothing change?

Pianists (musicians, athletes, etc.) politely say thank you when a fan says, “you’re so talented”. The most elite athlete or amazing musician is recognized because of the daily hours and years of work at their instrument, sport or other field of endeavor. A musician doesn’t become talented by setting a goal of “I want to play the piano” and then it miraculously happens. Here’s what I learned on my piano adventure in my 40’s:  A musician starts with putting an instrument in the home, in the hands. A musician takes lessons, practices daily, thinks about music constantly, listens intently to live and recorded music. Everyone starts at the same point – knowing nothing!

You still have the goal however it’s the daily steps you take where you live your life. Sometimes the goal changes based on our learning and growing. Yes, it’s OK to change your goal! The joy and memory is in the journey of the many helping hands, the connections and voices of encouragement that helped you along the way.

So if you’re telling yourself you want to eat better during the holidays, plan it, make it happen, otherwise it won’t! 2 months is a lot of meals to eat and be saying “well it’s the holidays”. PLEASE HEAR THIS – I’m not saying not to eat your favorite foods, I’m saying do some real planning so you stay healthy during this time of year! Think about which foods you really enjoy and plan when and where to eat it. If it’s not the best, home-made or fresh ingredient made, skip it. If your body is telling you, “not today”, listen and save the food choice for another day.

Choose your 3 action stepsto get you through holiday food from this list or add your own:

  • Go shopping after a meal at home.
  • Drink more water or herbal tea, in place of sodas, juices, Gatorade, lattes and other drinks.
  • Allow yourself a 3-5# weight gain and weigh yourself weekly.
  • Bring foods to gatherings that provide yummy nourishment. You won’t be the only one happy to see vegetables on the table!
  • Add one new food to the holiday table – that’s how new traditions are started.
  • Eat your main meals at breakfast and lunch. Go for a family walk before a light dinner.
  • Schedule your activity time into your calendar.
  • Wash your hands more frequently.
  • Schedule your cooking time and freeze meals now, before the days are really short and your list of things to do is really long.
  • Get plenty of rest. I like more sleep during the winter months, do you?
  • Plan active gatherings:  walking, hiking, walk on the beach, roller skating, ice-skating, yoga class, museum, music, local bath house, couples massage… I recall skiing as a family on Christmas day as a teenager!
  • Allow yourself to taste and enjoy sweets—Skip the packaged sweets, go for homemade, tastingportion and listen to your body to keep your immune system happy and healthy.
  • Share your steps in the comments section below. Your voice will help someone else this holiday season!

I have learned that I get everything done I really want to do. So if I’m not doing something I have to go within and ask myself why?For more on this topic check out this blog post:  http://foodnyou.com/wp/goals/

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