COMPARATIVES AND SUPERLATIVES

VOCABULARY 

   

-First learn some  adjectives

GRAMMAR

 

-Pay attention to the video to learn how to make  comparisons 

GAMES  AND  ACTIVITIES  

-Play this game to practice the comparative

-Do you know a lot about stars and planets?Play this game in teams or alone  

 

-Another mokey game but this time about nature 

 

Play the pirate game about animals and  comparisons 

( watch out the pirate!)

You can practice English grammar by selecting the correct word or words to make acomplete comparative phrase

Try to catch the superlatives using the arrows  

Write the superlative  and  score  goals.

Write the comparatives  and the  superlatives  forms of each adjective  

How much do ou know about animals? Play this quizz and you'll see.  

And  about   insects? Which insect is the largest?And the fastest?  

Go to LEVEL 2  , UNIT 3  and  do the  activities to review  comparatives  and  superlatives.

SONGS  

   

Listen and sing this song about "records in  the  world"  . You can find it  in the BRITISH COUNCIL web page 

-Listen to  the song "GREEN  GRASS GROWS  ALL AROUND" and pay attention to  the  superlatives

READING 

Look and learn for  the insects in  each place  . Then  listen and  read  about them . Pay attention to the  comparatives  and  superlatives  forms. Another great activity from the BRITISH COUNCIL

Listen and read  about this girl. She  wants  to  break  a  record. 

The Secrets to a Healthy Gut

Bacteria have a bad reputation, especially during the fall and winter seasons, when everyone around you seems to be coming down with the flu or a cold. Many athletes during this season might be increasing their training volume and are looking for a little extra immune support. 

 While it's true you'll want to wash your hands more often to prevent the spread of bacteria that cause illness, this can also be a good time to focus your attention on increasing your relationship with good bacteria. It has been estimated that your body has fewer human cells than bacteria. With about 10^14, (that's 100,000,000,000,000 bacterial cells!), your body acts as a host to many bacteria, including GOOD bacteria found in your gut, which can actually help you boost immunity and overall health.

The profile of your gut bacteria (gut microbiota) can promote health by: 

• boosting the immune system
• secreting antimicrobial substances that prevent bad bacteria from colonizing and making us sick
• helping with digestion
• producing vitamins (B-vitamins and Vitamin K)

Maybe you've heard that taking a probiotic supplement or eating certain yogurt brands can be healthy, but you might not know why. Probiotics are live micro-organisms, which, when administered in adequate amounts, confer a health benefit to the host. These are the good bacteria that deserve your attention - you want a healthy population of good gut bacteria in your body. The profile of these bacteria is affected by age and antibiotic use, but is also affected by things you can control, like stress levels and the things you eat. For instance, eating more probiotics may increase the population of good bacteria. 

Most of the good bacteria or probiotics you'll hear about come from the Lactobacillus species and/or the Bifidobacteria species, but there's also different strains/types of the bacteria, and varying doses/amounts found in foods or a supplement. Many of the doses found in foods are pretty low compared to supplement forms, which can contain billions of Colony Forming Units (CFU's). 

Although many research studies are inconclusive on the specific strain and dose of bacteria that is most beneficial, and whether or not food or supplement forms of probiotics are best for your gut health, there are many ways you can promote good gut health that are good for your overall health regardless of their probiotic content!

1. Focus on prebiotics. Yes, you read that right - probiotics feed on prebiotics in your diet (indigestible ingredients like fructo-oligosaccharides (FOS) and inulin that the bacteria in your gut feed on). Prebiotics, are found in fruits, vegetables and whole grains like oatmeal or brown rice, so  eating a wide variety of these plant-based foods (especially onions, bananas, artichokes, asparagus, barley and garlic), will help keep your gut bacteria healthy.

2. Eat fermented foods. Food such as yogurt, kefir, fermented vegetables like sauerkraut, kimchi, miso, and tempeh are good sources of probiotics. By eating these foods, which contain live/active cultures, you can promote a healthy population of your own gut bacteria.

3. Reduce your stress level. Go for a walk, take a yoga class, wash the dishes, write in a journal - there are many ways to reduce stress levels. When we're stressed out, we may have GI issues such as an upset stomach or frequent bowel movements, or we may choose less healthy, comforting foods, both of which aren't healthy to our gut bacteria. 

Focusing on these three strategies is not only good for overall health, it will help you promote a healthier population of gut bacteria, which can be immune-boosting and benefit your health. 

What about supplements?

You will find a lot of products or supplements in the supermarket that advertise their probiotic benefits, but taking a "foods first" approach to increase the probiotics in your diet is a great way to reap the benefits of those healthy foods (such as getting a healthy dose of protein from the yogurt or tempeh) without spending additional money on supplements. Again, most studies agree that eating probiotics is likely beneficial (even if research isn't conclusive on the most beneficial dose or strains of bacteria of whether foods or supplement forms are better). 

Food sources of probiotics (like the fermented foods listed above) have been around for thousands of years and contain many other beneficial vitamins and minerals. That alone makes  these foods worthy of including in most diets, whether they're advertising their probiotic benefits or not. 


A dietitian can help you navigate the options if you are thinking about including healthful probiotic-rich foods in your diet!

What foods should I be looking for?

The dietitians picks:

Greek yogurt (Choose plain yogurt and add your own honey or chopped fruit)

Kefir (Again, choose plain and blend it into smoothies. It is quite tart, so mixing it into smoothies is a great way to sweeten it up!)

Tempeh (If you've never tried it - check out this article from the Kitchn).

Kimchi and Sauerkraut  (Look for refrigerated varieties. Canned versions will have cooked and killed the live bacteria).

Do you eat any fermented foods?

More articles on this topic:
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Nutrition Stripped || Guide to Probiotics

EatRight.Org || Probiotics and Prebiotics: Creating a Healthier You

NCAA/SCAN || Foods to Promote Immune Function

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Breakfast: I love this egg cooking gadget. I got it for my Mum to use (no need to turn on stove) but I have used it more than her I think. Squirt a little non-stick spray inside, sprinkle some bacon bits (teaspoon, not even really, 2 dashes, I used Hormel Real Bacon Sprinkles, found them at Walmart), crack egg on top, put the lid on tight. Microwave, times will vary and you have to play with that... I have a small 700 watt and over hard (Egg McMuffin texture) takes 1 minute. Take out of microwave (careful when opening the sucker is hot) and flip onto a plate. It's like a Mini Bacon and Egg Omelet. I sometimes sprinkle with a Tablespoon of shredded cheese.

More of my favorite Egg Recipes
More Eggface Breakfasts

Lunch: I had a couple of yellow squashes from the last Farmer's Market trip that needed using, I sliced and sauteed them with an onion. Sprinkle of salt and pepper. Topped it with a dollop of Ricotta Cheese and a sprinkle of Parmesan. The heat of the squash and onion warmed the ricotta and Parmesan and it spread like a sauce throughout. Simple and delicious. This was actually one of my first veggies post weight loss surgery... without the onion.

Dinner: Leftover mini meatloaf. I love these little meatloaves. We use a couple for dinner then wrap the others individually in foil or plastic wrap and place them in a gallon-size freezer bag. Then we can pull them out and nuke them anytime we need a stress-free lunch or dinner well really even breakfast with an egg. You can also defrost and crumble them and use them in soup, in a lettuce cup or as a topping for a salad or tortilla pizza. I reheated mine (in this little steamer, love this for leftovers) and ate it with sliced tomatoes.

Shelly's Mushroom, Onion & Bacon Mini Meatloaf

1 pound Mushrooms, chopped
1 Yellow Onion, chopped
1 pound Ground Beef (or Turkey)
1/4 cup Oatmeal
1/4 cup Milk
1 Egg, beaten
1/2 teaspoon Kosher Salt
a few twists of Black Pepper

Topping
1 slice of Bacon

Saute onion and mushrooms till golden. Set aside to cool. Soak oatmeal in milk for 1 minute (you can use almond meal or bread crumbs if you do bread) Beat egg. Add egg and soaked oats to ground meat. Add all remaining ingredients including cooled veggies. Mix till combined.

Divide into 8 equal mounds. Form into mini meatloaves or if you have this super groovy pan like me use it. Place 1 slice of bacon on the top of each loaf. Bake for 45 minutes in a 350 degree oven.

More Mini Meatloaf Madness

Snacks: Too much coffee, a hunk of one of those Limited Edition Quest Pumpkin Pie Bars and I made a yummy frosty Protein Shake in the hottest part of the afternoon, despite the calendar saying it's Fall we kissed triple digits yesterday and it's supposed to be hotter today. This totally cools your whole body down. I used Celebrate Vitamins yummy Caramel Vanilla Swirl Protein 20 Powder and added things to make me feel like it was Fall.

Shelly's Pumpkin Caramel Vanilla Swirl Protein Shake

1 scoop Celebrate Vitamins Caramel Vanilla Swirl Protein 20 Powder
8 oz. Milk (I used 1/2 Almond Milk and 1/2 Soy Milk)
1 Tablespoon Sugar Free Torani Syrup (I used SF Caramel)
a dollop of Pumpkin Puree (not pie filling)
a sprinkle of Pumpkin Pie Spice
a few ice cubes

Whiz on high in a blender. Sprinkle with a little more pie spice.

More Eggface Protein Shakes and Smoothies

Oh in case you were wondering if you can make cookies out of the Pumpkin Quest Protein Bars... You can but they aren't like regular Quest bars they have a coating so when you press them down in the cookie making process it gets a little messy... tasty messy but not as easy or pretty as the regular Quest Bar Cookies. Check it out below they were an insomnomnomnia cooking project one night last week. My favorite Quest Bar Cookies are the Chocolate Chip Cookie Dough Bars with a Pecan pressed in.

More Eggface Days in Pouch Menus

Healthy Travel Tips: Keeping Your Health On Track While Traveling

I was honored to be asked to facilitate a couple of Lunch with the Experts table talks at the Your Weight Matters National Convention this year. One of my topics was "On the Road Again - Keeping Your Health On Track While Traveling" I thought I would share the slides from my presentation. Just click on the arrow to move the 14 slides along.

YWM2015 On the road again keeping your health on track while traveling 

from Michelle Vicari

You don't get the benefit of the great chat and shares that happened at the table but I hope my tips, suggestions and resources in the above slides and throughout the blog help those of you reading along stay healthy when traveling for pleasure or work. The slides were meant to encourage conversation at the table so feel free to share any of your staying healthy while traveling tips in the comment section below.

One of the slides above shares some of my go-to snacks and emergency meals I toss in my bag when I'm on the road. They keep me from making poor choices and require no refrigeration. They are great to carry-on the plane saving you from paying $7 for an in flight snack box. Here's a closer look and some online links for the items that may be harder to find. 


Travel snacks that require no refrigeration.

Pictured: water (ask for it on the plane, buy one beyond security checkpoint or carry an empty one with you and refill free at one of the restaurants, Starbucks beyond security.), shaker bottles, Cruncha-mame, Crunchy Beans, RTDs ready-to-drink protein shakes like Premier Protein Note: RTDs are above the carryon ounce rule if flying (but they are great for roadtrips), Crab, Salmon or Tuna pouches and cups, Skinny Pop popcorn, Celebrate Vitamins ENS Vitamin drink sticks, Crystal Light drink sticks, Kay's Cookie Bites, Crunchy Cheese, Chike High Protein Iced Coffee Travel Packets, Celebrate Vitamins ENS Packets, Peanuts, Protein Bars: Celebrate 2 in 1 Bars, Power Crunch Protein Wafers, Quest Bars or cookies made from them, Premier Protein Bars, Blue Diamond Almond Packets, Krave Jerky, Apple with Almond Butter or Peanut Butter packets.

More Travel Posts:
Disney After Weight Loss Surgery
Traveling Post Op - More General Tips

5 Tips to Making Hydration a Habit

Have you ever heard the rule, "You should be drinking eight 8-oz glasses of water a day?" 

I certainly have...and while this is a good rule of thumb, hydration guidelines are highly individual. This makes it difficult to give people, especially people of different body sizes and activity levels, a set amount of water to drink every day. 

Probably not drinking enough water for her sweaty run in the desert!

Most people know they need to drink more water - a CDC survey discovered that many people were falling short of their hydration needs, some people not drinking ANY water at all.

 You've probably heard that your body is made mostly of water, right? Water is essential for our cells to function! It helps our body get rid of waste, regulate temperature, helps our joints move smoothly and keeps your brain working correctly. 

DID YOU KNOW...

...most people don't FEEL THIRSTY until they are slightly dehydrated. 

...being even slightly dehydrated can have an effect on your brain, heart, muscles and mood? Some people may experience headache symptoms, feel like they're in a bad mood, or feel like they can't focus.

Athletes are especially susceptible to dehydration because they lose sweat during their workouts and often aren't drinking enough to replenish this fluid loss. When we lose sweat, our blood volume goes down, reducing the amount of blood pumped with each heart beat, which can impair performance by reducing the amount of oxygen delivered to our muscles. The bottom line is that even 2-3% decrease in body weight can impair performance. This brings us back to the question - 

How do we know if we're getting enough water?

Athletes often don't know that their performance is affected by hydration because they're always performing in a slightly dehydrated state. Because hydration is different for everyone, many health professions will refer to this "urine color chart" from the U.S. Anti-Doping Agency - if your urine is light yellow, you're probably drinking enough water. 

U.S. Anti-Doping Agency

What about coffee, tea and soda? Alcohol?

Unless you're drinking 7+ cups of coffee, caffeinated tea or caffeinated soda per day, your daily cup of caffeine isn't going to cause you to be dehydrated. Alcohol, on the other hand, has strong diuretic properties, making you urinate more often, which can lead to rapid dehydration. This can be detrimental to active people and athletes, so making sure to limit alcohol to 1-2 drinks and at least 1 to 2 cups of water between each drink can help you stay hydrated.

These 5 tips can help athletes and active people get and stay hydrated, feel better, and achieve optimal performance. 

Grab your water bottle and fill it up. 

The Sanford Power website has a Nutrition and Hydration for Team Sport Athletes page dedicated to this very topic! 

Remember, everybody is different and you can be over hydrated. If you're running to the bathroom frequently or your urine is clear, you are likely drinking too much water, which can be just as harmful, if not more harmful to athletes than being dehydrated. 

If you are an endurance athlete or exercising/practicing for several hours a day, you may want to consider adding an electrolyte replacement or sports drink to your routine to help you replenish the electrolytes you're losing in sweat. Some people might even try making their own sports drinks to help them stay hydrated.

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What are your best tips for staying hydrated? Ask the dietitian your hydration questions!

Life After Weight Loss Surgery Q & A - Long Term Success, Newbie Advice?

One post-op's thoughts on life after weight loss surgery.

Question: Do you have any advice about staying successful long term post weight loss surgery? or sometimes it's... What advice would you give new post-ops?

Answer: My answer basically breaks down to 3 things. But first, I caution that success and failure are words to ditch. Long term means there will be lots of great, poster child for post weight loss surgery and life done right kind of days and some not so much. Take every day as it comes and aim for the best you can do that day. No regrets, guilt, or shame. Those are pretty useless uses of energy. If a not so great choice is made, learn from it, make a better plan and move forward.

The Big 3 Ways to Take Action...

1. Build a support team and stay connected with them (Dr, dietitian, therapists, psychiatrist, psychologist, supportive family and friends, online and real world support groups, events like the Obesity Action Coalition's Your Weight Matters National Convention, etc.) I think of this like a war (and you'd never go into battle alone.) I want people that have my back when the you-know-what hits the fan... because... life happens. Never be afraid to say, "I thought I had this but I guess I don't. I need help." Obesity is a chronic disease and so chronic treatment is required. I will ALWAYS be a person affected by obesity like a cancer patient in remission I need to follow my Dr's orders and do what is in my power to do.

2. Speaking of life... work on any neck up stuff. No more avoiding, pushing stuff under the carpet, self medicating with food, people, or anything else. Work on your why's. There is an emotional component to obesity for most of us and that does not go away with the pounds. When the weight is gone, there will be no more blaming that. It's time to start slaying the dragons.

and finally...

3. Consider the helping hand of weight loss surgery as a DO BETTER not a DO OVER. Find healthy foods you enjoy, plan meals, think ahead, set yourself up for a great week, don't just wing it. Move your body as much as you are able (fun way: 3-4 song dance breaks = 10 minutes, AM, mid-day and before bed and you have a 30 minute workout.) Get rid of the diet mentality that you can suffer through something till a # on the scale appears or a clothing size is hanging in your closet. Create a lifestyle that you can repeat FOREVER because there is no finish-line.

Just one post-ops 2 cents ;)

Black Bean and Butternut Squash Chili

The first day of real rain in months and I roast butternut squash and break out the Le Creuset to make a pot of chili. Now you know I am longing for cooler weather. I took advantage right away. This chili is one of my favorite recipes... 

Shelly's Black Bean and Butternut Squash Chili

1/2 pound Ground Beef (or Turkey)
1 Yellow Onion, chopped
1-2 cloves Garlic, chopped fine
1 stalk Celery, chopped
1 (4 oz.) can Mild Green Chilies, chopped
1 (15 oz) Black Beans, rinsed and drained
1 cup Tomato, whole, crushed
1 cup Butternut Squash, cubed and roasted
1 1/2 teaspoons Cumin
Salt to taste
a few twists of Black Pepper, to taste

Peel and cube the butternut squash (or cheat like I do and buy it already peeled and cubes, Costco has a great 2 lb package.) Drizzle with little olive oil and sprinkle with Kosher salt. Roast for 40-45 minutes or so at 425. Stirring a once or twice. You'll use 1 cup of cooked squash in the chili. Use the rest in my favorite Fall casserole.

Saute onions till golden. Add garlic, celery, ground meat. Cook meat till no pink is seen. Add chilies, beans, tomatoes (crush them a bit when you stir them in), cooked squash and seasonings. Simmer on low for 30 minutes. This can be made ahead and reheated the next day... chili always tastes even better the next day when all the ingredients get a chance to love on one another.

I topped my bowl with a dollop of Greek yogurt and a sprinkle of shredded cheese. This is a mild chili (Mum is not a spicy fan) so if you like it hot maybe use a hot green chilies or add some hot sauce to taste. Also I prefer to use whole, canned tomatoes and crush them a little as I stir them in... I like chunky chili but you could use diced tomatoes too.

I have to share the lovely message I received today from a blog reader Heidi J. It made my day. Thank you Heidi!

Happy Sunday Shelly! I just wanted to drop you an email and say thank you for your blog and sharing your story!  I just had the Vertical Sleeve surgery on July 17th and am already down 83 pounds!  I had a baking day with some friends yesterday and we made mini protein muffins and mini protein donuts!  I am so unbelievably pleased with the results and am sharing these delicious bites with my fellow teachers.  Even though I am the only WLS person, my colleagues are LOVING anything I bring in made from your blog (Bento Box lunches included)! Thank you so much for the inspiration! With much appreciation, Heidi 

I am so happy for her and I love how she's embracing and sharing her new life with her friends and co-workers. Oh and she sent some photos of the baking day yummy looking results... Yum!