Monday Message - Influence

According to research from 2005, our kids spend 3 hours per day viewing television and 6.5 hours per day in front of media.  80% of the food ads kids see are for unhealthy foods.  Those food ads your children watch on TV may be taking a toll on their nutrition. Many are high in fat, sugar, sodium and/or calories.  Does TV Influence your Child's Food Decisions?  Check out the following link for more information:  TV Time

Food Advertising Strategies:  Heart Strings-ads that draw you into a story and make you feel good like the McDonald's commercial where a son treats his dad to lunch after shoveling snow.  Cartoon Characters-Tony the Tiger sells cereals and the Nestle's Quick Bunny sells chocolate milk.  Kids identify with cartoon characters....Captain Crunch versus Kashi......What would you choose if you were 5 years old?  Sugar over Nutrition Sells!  Weasel Words-advertisers can be misleading with words in commercials like "Part of a ....."  "Natural..."  "New, better tasting...." or  "Because we care....."  Pop tarts may claim to be "part" of a healthy breakfast but that Pop tart alone won't cut it.

Parental influence on your child's choices may stem from more than being a healthy role model.  Read this short article on rewarding and disciplining your child with food for more information: Not-So-Sweet Rewards

Have you ever thought about how many food advertisements you encounter each day?

Christmas Cookies

Gingerbread Men, Sugar Cookie Santas and Meringue Drops are everywhere!  Enjoying homemade cookies this time of year is pretty much inevitable….even if you can resist making them yourself, you are bound to receive a tin of sweet treats from friends, family, co-workers, clients, neighbors or customers.  A friend informed me that during the holidays in her office, two people sign up to bring a treat each day….between two breakrooms it’s impossible to escape the sweet temptations!

Hands down, cookies are my favorite sweet indulgence. 
Here are two cookie recipes for you and your family this Holiday season. 

One “healthy” & One “not-so-healthy”

Lysandra’s Christmas Wreaths

Ingredients:

¼cup light butter

1 package miniature marshmallows

Green food coloring

3 cups bran flakes

2 cups corn flakes

¼ cup red cinnamon candies

Directions:

1. Combine light butter and marshmallows in a large saucepan over medium heat.  Stir until smooth.

2. Add food coloring until desired hue.

3. Mix all flakes in a large bowl and pour into melted marshmallow mixture.  Carefully stir until well coated.

4. Spoon onto parchment paper or form into wreaths.

5. Add a few red cinnamon candies quickly!

Neiman-Marcus Cookies (Recipe may be halved)

Ingredients:

2 cups butter
24 oz. Chocolate chips
4 cups flour
2 cups brown sugar
2 tsp. Soda (baking)
1 tsp. Salt
2 cups sugar
1 8 oz. Hershey Bar (grated)
5 cups blended oatmeal
4 eggs
2 tsp. Baking powder
2 tsp. Vanilla
3 cups chopped nuts (your choice)

Directions:

1. Measure oatmeal, and blend in a blender to a fine powder.
2. Cream the butter and both sugars. Add eggs and vanilla, mix together with flour,
oatmeal, salt, baking powder, and soda .

3. Add chocolate chips, Hershey bar and nuts. Roll into balls, and
place two inches apart on a cookie Sheet.

4.Bake for 10 minutes at 375 degrees. Makes 112 cookies.

Monday Message - Happy Holidays!

Check out these links for quick tips to keep your family and Santa healthy this holiday season!

The holidays are a great time to enjoy at least one meal together as a family. Here are some steps you can take to make this a routine the rest of the year. Family Meals

Home cooked meals are great for your family, but did you know millions of people get food poisoning even in their own homes? Prevent Food Poisoning

Don’t forget Santa needs nutrition too! Take the time to have some healthy treats on hand for him. Healthy Holiday Treats

Cookies are my favorite treats.  I would be in serious trouble if I was Santa!  As a dietitian, I try to make the cookies we have around the house a little healthier by packing in some nutrition.  Homemade cookies are the first step.  Avoid the store bought preservatives and additives and bake up a little healthy love this holiday season!

Here are some healthy ideas for your holiday cookies:

• Most cookie and baked treat recipes can have the amount of sugar in the recipe reduced up to 1/3rd and not effect the final product....trust me...it will still satisfy your sweet tooth!
•  Use bran flakes in your Christmas Wreath cookies.
• Add some oatmeal to your favorite cookie dough recipes.
• Make brownies with pureed prunes instead of oil.
• Try a eliminating 1/4 of the butter your cookie recipes call for.
• Substitute 1/2 of the chocolate chips/candies for raisins or dried cranberries.
• When making a spiced cake, use pumpkin puree or applesauce instead of the eggs/oil/water.
• Make your own cookie/cake mixes from scratch to avoid the preservatives!

What's your favorite Christmas cookie?

Color Your Plate

There are very few ground rules when it comes to adding more fruits and vegetables to your diet.  However, Variety is a must!  Make each choice a different color to take advantage of all of the nutrients you need to stay strong and healthy while preventing disease.  Avoid High Fat additives.....when it comes to butter, sour cream, cheese and oils...less is more!

White for Wellness.  Adding White fruits and vegetables into your daily diet helps maintain heart health, cholesterol levels and may lower the risk of some cancers.  The phytochemical Quercetin helps to lower the risk of asthma, certain cancers and heart disease.

              Bananas                                        Brown Pears

      Cauliflower                                        Turnips

          Garlic                                              Ginger

             Jicama                                          Mushrooms

   White Nectarines                                     Onions

                 Parsnips                                       White Peaches

     White Potatoes                                       Shallots

Try the Produce Mash:  Pick a couple of white vegetables, then cook and mash them to use on the side as "mashed potatoes" or add to soups, stews, casseroles, dips, spreads and dressings.

How can you pack your plate with all 5 colors today?

Veggies and Fruit to Grown On

Veggies and Fruits to Grown On:

Choose locally grown produce in season as the most nutritious and economical choice.  Trying to get your kids to eat more fruits and veggies?  Add these to the lunch box or after school snack:

• Sweet pepper and cucumber slices, baby carrots, cherry tomatoes, celery, broccoli or cauliflower.
• Pack low-fat dressings and dips to make veggies more appealing.
• Orange segments, clementines (easy to peel!) or grapes.
• Apples, pears or bananas cut into slices and packed with a spoonful of juice to prevent browning.
• Kiwis with the top cut off so kids can scoop out the yummy fruit with a spoon.
• Melon cubes or balls.
• Fruit cups packed in juice and natural applesauce.

Products to Pass on: 

Fruit Roll-ups, Fruits Snacks, Fruit by the Foot-These are candies in disguise!  They contain a very small amount of fruit and the first ingredient is almost always a form of sugar.  The high sugar content and sticky consistency can lead to early dental caries.  Plus-they are filled with artificial flavors, colors and preservatives. 

Fruit Juice-Only 4 ounces or less per day is recommended for children and adults.  The high sugar content can lead to dental problems, especially if given to a child in a bottle.

What do the following fruits and vegetables have in common?  They are from the Red color group!  Most of these fruits and vegetables are fat free, cholesterol free, sodium free and are good sources of fiber and vitamin C!  Lycopene is found in the Red group which is a powerful antioxidant that may help reduce cancer risk and protect against heart disease.  Quercetin is also found in Red colored produce.  This phytochemical lowers the risk of asthma, lung cancer and heart disease. 

Red Apples                                              Beets

    Blood Oranges                                      Red Cabbage

      Cherries                                             Cranberries

Pink/Red Grapefruit                                   Red Grapes

    Red Onions                                           Red Pears

       Red Peppers                                        Pomegranates

    Red Potatoes                                            Radicchio

         Radishes                                             Raspberries

          Rhubarb                                             Strawberries

         Tomatoes                                            Watermelon

What Red Fruits or Vegetables can you add to dinner tonight?

9 A Day

5-9 servings of fruits and vegetables per day is recommended for the average healthy American.

How much is a serving?

• 1 cup of raw vegetables
• 1/2 cup of cooked vegetables
• 1/2 cup of legumes (dried beans peas lentils)
• 2 cups of tossed green salad
• 1 medium piece of fruit
• 1/2 cup unsweetened canned fruit
• 1/2 cup sliced fruit or berries
• 1/4 cup dried fruit
• 4 oz. fruit juice

Can blueberries protect your brain?  Background:  Several studies have found blueberries to be a rich source of antioxidants and flavonoids - compounds which scientists believe to have anti-inflammatory effects and may protect the brain.  In this study, researchers fed a blueberry rich diet to rats (equivalent to one cup per day for humans) and then measured their performance on several tests of cognitive behavior.  (HMR 2003-Health Management Resources Corporation, Boston, MA)

Findings:  After five days, the blueberry-fed rats were making only half of the swimming mistakes through a maze compared to non-blueberry eating rats. 
After two months, older rats with impairments in learning, memory and coordination began to show significant signs of improvement in these areas.
Researchers concluded that the fruit appears to have triggered sufficient neurogenesis to make the brains look and act like younger ones in the rat study.

The Blue/Purple color group provides many phytochemicals for health.  Anthocyanidins are antioxidants found in this color group that improve blood vessel health.  The flavonol, Myricetin is an anti-inflammatory phytochemical that has anti-cancer effects.

Purple Asparagus                           Blackberries

        Black Currants                      Purple Belgian Endive

 Black Salsify                                Blueberries

 Purple Carrots                               Dried Plums

    Eggplant                                    Elderberries

     Purple Figs                                Purple Grapes

    Purple Peppers                            Purple Potatoes

  Plums                                         Raisins

Have you had your blueberries today?

"Lettuce" Introduce You to the World of Green

Based on a study by the USDA, the following fruits and vegetables form the Top Ten list of highest anti-oxidant capacity per serving:

 1. Bluberries

 2. Blackberries

 3. Kale

 4. Strawberries

 5. Spinach

 6. Brussels Sprouts

 7. Plums

 8. Broccoli

 9. Red Grapes

10. Red Pepper

Four out of the Top Ten  fruits and vegetables are Green.  The darker the green, the more nutrients for your health!  Luetin is a powerful phytochemical found in Green fruits and vegetables than can slow macular degeneration and may prevent heart disease and cancer by acting as an antioxidant.  In addition, the flavonol, Myricetin works as an anti-inflammatory agent and has anti-cancer effects.  Calcium is also found in many dark green varieties which can help maintain strong bones and teeth.

 Green Apples                                                       Celery

          Artichokes                                                   Chayote Squash

             Arugula                                                     Chinese Cabbage

       Asparagus                                                       Cucumbers

   Avocados                                                          Endive

       Green Beans                                                   Green Grapes

            Broccoli                                                     Honeydew Melon

Brussels Sprouts                                                    Kiwifruit

     Green Cabbage                                                  Leafy Greens

        Leeks                                                              Lettuce

     Limes                                                               Okra

Green Onion                                                           Peas

      Green Pears                                                    Green Pepper

      Spinach                                                            Zucchini

How can you add a little Green to every meal today?

Put a Rainbow on Your Plate

Fruits and Vegetables are a key part of our nutritional intake.  The vibrant colors provide powerful phytochemicals and antioxidants as well as nutrients such as vitamins and minerals.  1/2 of our plates should be filled with colorful fruits and vegetables at each meal. 

Remember these key points about fruits and vegetables:

• Low in calories.  That means they can help you lose weight quicker or maintain your weight longer.
• High in nutrients.  There is a significant health bonus for your overall health management.
• High in volume.  You can eat more and feel fuller.

Orange and Yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and flavonols which are phytochemicals that may provide a variety of health benefits.
The Alpha-carotene and beta-carotene found in Yellow and Orange fruits and veggies contribute to healthy vision and immune function as well as skin and bone health.

Yellow Apples                                   Apricots

       Yellow Beets                               Butternut squash

Cantaloupe                                      Carrots

  Yellow Figs                                     Grapefruit
Golden Kiwifruit                                  Lemon

       Mangoes                                       Nectarines

     Oranges                                          Papayas

         Peaches                                      Yellow Pears

   Yellow Peppers                                  Persimmons

           Pineapples                                     Yellow Potatoes

      Pumpkin                                          Rutabagas
Yellow Summer Squash                         Sweet Corn

    Sweet Potatoes                                  Tangerines

     Yellow Tomatoes                             Winter Squash

Have you ever tried Yellow Tomatoes?

Monday Message - Fruits & Veggies!

Do you struggle to get your grade-schooler to eat fruits and vegetables? If so, don’t feel like you’re alone. Check out this article by the Kid's Eat Right Campaign for more information on encouraging your children to Explore, Choose and Cook Fruits and Vegetables:  Exploring We Will Go


Review the following ideas for rethinking your child's fruit and vegetable consumption:

• Read the labels....check for added sugar in packaged fruit products.
• Offer diluted 100% juices instead of sugary drinks.
• Make smoothies using frozen fruit, milk and unsweetended yogurt.
• Try making homemade dried fruit rollups with no sugar added.
• Rethink the PB&J....used mashed (frozen) berries instead of jelly.
• Healthy snacks can include dried fruits and vegetables in a trailmix.
• Sliced fruits and vegetables are portable...make it easy!
• Ditch the syrup....add fresh fruit or heat up berries and mash them before spreading on the pancake or waffle.

Don't forget that Adults need plenty of fruits and vegetables too!
Start your day with a serving of fruit like a banana on-the-go, a large handful of berries on your cereal or  a small fresh fruit smoothie.
Snack on fruits throughout the day:  Apples or plums make the perfect "fast food."
Try raw veggies with lowfat dip such as hummus or cottage cheese blended with dill.
Enjoy your favorite beans and peas as a side dish or on a salad. 
Add frozen veggies to your casseroles, pasta sauce or main dish.
Eat a big salad at lunch...not just lettuce and cheese!
Try new fruits and vegggies....mango, kohlrabi or hybrids.

What's your favorite way to sneak fruits and veggies in your kid's meals?

Monday Message - Videos

The Kids Eat Right campaign has full support from the White House and the American Dietetic Association!  Providing our Kids with the nutrients they need to grow and learn while preventing childhood obesity is at the forefront.  The link below outlines the campaign goals and the importance of quality nutrition for the young generation. 

Kids Eat Right Campaign Information

As a Kids Eat Right campaign volunteer, I am able to access videos, recipes, tips and articles that can be reproduced via social marketing websites such as Facebook, Twitter or Blogs. 
Check out these videos for tricks to help get our Kids to Eat Right:
Having a picky or finicky eater in your family can be a challenge, but with these clever strategies your picky eater may soon become adventurous at the table. Picky Eater Video

Kids love smoothies! This Blue Banana Smoothie has a surprise ingredient that adds more nutrition while still being delicious! Blue Smoothie Video

What's Your Cup of Tea?

Coffee Not Your Cup of Tea?  Mine either.  I recently decided to expand my current beverage selection to include hot tea.  Winter is beginning to settle in the Midwest and I figured it would be a good time to enjoy a hot beverage on a regular basis. 

Formerly, I have only been a water drinker (and the occasional glass of wine!).  No juice, No pop, No coffee drinks, No energy drinks and Not enough milk.  Being that tea and coffee are made of water....which is the best beverage choice for our bodies considering we are made up of nearly 70% water....I decided that flavorful teas would be a good addition to my daily liquid consumption.  For several weeks now I have enjoyed one cup of tea per day.  I've only ordered tea away from home twice as I have been concentrating on brewing tea in the morning or evening at my home.  My tea consumption has been plain tea...no additives and no caffeine (you don't want to see me on caffeine!).   They key to enjoying a hot beverage without guilt is to avoid adding cream and sugar.  This defeats the purpose of drinking calorie free water. The average Starbucks specialty tea or coffee latte will run you over 300 calories...which is nearly an entire meal's worth of calories.   In addition, if you choose a caffeinated version your body is actually losing a portion of the hydration! 

Since water is our ideal beverage choice, coffee and tea should definitely be considered a good source of hydration as long as they are sans caffeine and sweet creamy additives.  So, if I had the choice between a cup of brewed coffee or tea...I would choose tea!  Why?  Well, the cranberry/orange/peach/mint combinations available as tea flavors satisfy my palate....much more than coffee which only makes me want to add french vanilla, sugar cookie or hazelnut sweetened creamer to the drink.  Plus, the health benefits of the herbs are plentiful.  Vitamins C & E, flavonoids are naturally present in tea.  These are powerful antioxidants that have an important role in our bodies to prevent the damage that oxidants cause to our cells.  Tea is a rich source of flavoniods but the levels vary among types of tea.  On average, the flavonoid content in black tea is 180 mg per cup and green tea has approximately 160 mg per cup. 

Flavonoid Content from the USDA Database for One Cup of each Food Listed:
Black tea - 180 mg
Green Tea - 160 mg
Cranberry Juice - 52 mg
Orange Juice - 33 mg
Broccoli - 2 mg
Coffee - 0.5 mg


64 ounces of water per day is recommend to keep us hydrated.  How about a cup of tea?