Monday Message - Happy Halloween!

Now what?!  All of that Halloween Candy will be calling your children's names for weeks to come!

Teach your kids how to eat their Halloween candy in moderate amounts. Start by sitting down and talking to your kids about how much candy is reasonable for a day and when during the day they would like to have the candy. Agreeing on set parameters beforehand is important in helping your children feel like a part of the decision. When they get home from trick-or-treating, ask them to separate the treats into two piles: favorites and not-so-favorites. Allow them to enjoy some from each pile, according to the agreed upon plan.

Check out the full article here: Kids Eat Right Tips

If you have left over candy from passing out treats to trick-o-treaters you may want to set some parameters for youself too!  Another option would be to donate the candy to a local food bank or save it for Christmas Goodies. 

Try avoiding the temptations next year by passing out some of these items instead:

• Nickels & Pennies
• Pencils
• Hot Chocolate Packets
• Boxed Raisins
• Dark Chocolate covered Plums or Raisins
• Mints
• Mini-Pretzel Bags
• Temporary Tattoos
• Animal Crackers

Monday Message - Recipe of the Week

Pumpkin Recipes!

Whether you saved the "guts" from your pumpkin carving adventures this year or you head to the market to pick up a can of pureed pumpkin, be sure to check out these great pumpkin recipes!

Pumpkin Spice Oatmeal - Liz's Lemon Bowl

Whole Wheat Pumpkin Oatmeal Pancakes - Liz's Lemon Bowl

Toasted Pumpkin Seeds - Liz's Lemon Bowl

 Pumpkin Cheesecake Smoothie - Kids Eat Right

Roasted Pumpkin Seeds for my Military Brother's Week out in the Field!

Monday Message - Halloween Treats

Today's Monday Message comes to us from Kids Eat Right.  To see the original article click here.

Will a zombie, superhero or character from Monster High be knocking on your door this Halloween?
It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.
This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.

• Whole-grain cheddar flavored crackers
• Fruit snacks made with 100 percent fruit with added vitamin C
• Fruit leathers made with 100 percent fruit
• Sugar-free gum
• Animal-shaped graham crackers made without trans fat
• Mini rice cereal treat bars
• Cereal bars made with real fruit
• Individual fruit cups
• Mini 100-percent fruit juice boxes
• Low-fat pudding cups
• Baked, unsalted bags of pretzels

Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.

Other options for your trick-or-treaters are non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can't resist handing out candy, give bite-size candy bars.

Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans—in moderation.

And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!

Give trick-or-treaters a fun and healthy surprise this year. Recent research shows that when given a choice between treats and toys, kids prefer the toys. Here are some toy ideas:

• Temporary tattoos
• Stickers
• Plastic spider rings
• Super balls
• Plastic or wax fangs
• Party favors, like slide puzzles
• Noise makers or whistles

Looking for Halloween Recipe Ideas?  Try these with your kids!

Ghost Chips & Spider Dip

Juicy Mango Jigglers

Monday Message - Recipe of the Week

California Chicken Wraps

Recipe By: Elizabeth Arvidson, RD

Wraps have revived the somewhat weary sandwich, and with good reason. They can be filled with flavorful veggies, meat, and condiments and are ready to go at a moment's notice. This wrap also does double duty as an appetizer when it is cut into small slices.

Ingredients

1 pound boneless, skinless chicken breast halves
2 teaspoons dried rosemary or Italian seasoning or other favorite herbs
1 14-ounce can reduced-sodium chicken broth
1 7¼-ounce jar roasted red bell pepper, water packed, divided
1 medium-size green bell pepper, trimmed, seeded, and minced
4 ounces light cream cheese, softened
½ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 10-inch flour tortillas
2 cups (about 4 ounces) shredded romaine

Directions

Place the chicken, rosemary (or other seasoning) and broth in skillet; cover. Simmer for 15 minutes or until the chicken is cooked through. Cool slightly and slice into thin strips.
Mince half of the roasted peppers; set aside the other half. Combine the minced red and green bell peppers, cream cheese, garlic powder, cumin, and cayenne. Spread the mixture evenly over each tortilla. Place the chicken evenly among the 4 tortillas. Top with the remaining roasted peppers and romaine.
To assemble the wrap: Place the filling across the lower third of the wrap (or tortilla). Fold the bottom edge of the tortilla over the filling. Fold both the right and left sides inward. Continue rolling up tightly, tucking the ends in, and enclosing the filling. Place seam-side down on parchment wrap or foil, and then wrap it up. Cut in half diagonally. Slice each roll into 4 pieces just before serving. Secure with a to toothpick if necessary.

CookingTip

For faster assembly, substitute precooked chicken, available in the meat case.

Makes 8 Wraps

Recipe: Nutrition Facts

 

 

6 FOOD DAY PRINCIPLES

1  Reduce diet-related disease by promoting safe, healthy foods

2  Support sustainable farms & limit subsidies to big agribusiness

3  Expand access to food and alleviate hunger

4  Protect the environment & animals by reforming factory farms

5  Promote health by curbing junk-food marketing to kids

6  Support fair conditions for food and farm workers

Monday Message - Breakfast of Champions!

September was Better Breakfast Month.  How did you do?  Hopefully you had a hearty breakfast at least seven days per week!  As we are moving into October, we need to keep our focus on breakfast so our body has the fuel it needs for our busy Fall schedules. 

It is important for both Kids and Adults to get in Breakfast every day and the Kids Eat Right Campaign has several links of tips, tricks and recipes for successfully getting you out the door in the morning will a full belly and fuel for your day.

• Make a Breakfast Bar with your Kids or the whole Family on the weekends!
• The Kids Eat Right article, Best Breakfasts will outline the benefits of breakfast, reasons why we are skipping breakfast and provide you with tips for your family's morning routine.
• Check out these Quick Cereal Tips.
• Want to know the Key to Learning?  Have a Breakfast Plan.
• Try a new breakfast Recipe:  Crunchy French Toast Bites with Yogurt

Monday Message - Recipe of the Week

German Potato Salad

Recipe By:  Margaret Pfieffer, CD MS RD

Milwaukee, Wisconsin, has a large German population, and German potato salad is common fare. While it is best made the day of serving, do not hesitate to reheat in the microwave.

 

Ingredients

5 unpeeled red-skinned potatoes (about 2 pounds)
1 medium-sized onion, chopped
4 slices bacon or turkey bacon, diced
¼ cup sugar or equivalent sugar substitute
2 tablespoons all-purpose flour
½ teaspoon salt
⅛ teaspoon freshly ground pepper
1 cup water
¼ cup white vinegar
1 large egg
¼ cup fresh or bottled lemon juice
¼ cup chopped fresh chives

 

Directions

1. Boil the potatoes in a large saucepan for about 20 minutes or until tender (test with a fork). Drain and cool slightly. Slice the potatoes and place in a large serving bowl with the chopped onion and set aside.
2. Cook the bacon in a medium-sized skillet until crisp. Remove from heat and drain on paper towels. Discard all but 2 tablespoons of the bacon fat.
3. Add the sugar, flour, salt, and pepper to the bacon fat in the skillet; stir to combine.
4. Combine the water, vinegar, egg, and lemon juice in a small bowl; whisk with a fork to blend. Add to the bacon fat mixture in the skillet. Whisk together and cook over medium heat until the mixture starts to boil, stirring frequently. Reduce heat to low and simmer for 5 minutes.
5. Pour the cooked bacon fat mixture over the potatoes and onions and toss gently. Garnish with chives and serve.

Find the Nutrition Facts here.

Top Dietitian Approved Snacks

Student and Adult Athletes need nutrition!  Snacks will provide the energy needed for performance when students find long breaks between lunchtime and sports practices or games.  The same goes for busy Adults who catch lunch around Noon and then head straight to the gym to exercise before going home for dinner.  Here are some Registered Dietitian approved snacks for fueling your exercise routine.

Pre Exercise
Fresh Fruit
Dried Fruited
Oatmeal
Farina
Cream of Wheat
Applesauce
Popcorn
Rice cakes
Canned fruit in Juice

Post Exercise
High Fiber Granola Bar
Yogurt and Fruit
Granola and Milk
Mini Bagel with Cheese
One Half of a Peanut butter Sandwich
Turkey and Cheese Pita Roll-Ups
Cheese and Crackers
1/4 Cup trail Mix
1/4 cup Shelled Sunflower Seeds or Pistachios
Small Bran Muffin
Ham and Cheese Tortilla Roll Ups
Apples or Celery and Peanut Butter
Carrot Sticks with Hummus

Team Snacks
Homemade Muffins
Fresh Fruit, sliced, washed and ready to eat
Granola Barns
Graham crackers and Applesauce
Yogurt Tubes
Popcorn
Mini Sandwiches

Monday Message - Peanut Butter Again?!

Peanut butter....again? Should you worry about your toddler wanting the same thing for lunch every day?

Food jags are common in kids.  Read more from Kids Eat Right here.

The only problem with a Food Jag might be the type of food.  Peanut Butter would be a red flag. Yep, I said it.  Keep in mind that Peanut "Butter" has more than double the amount of fat than the actual protein content!  Peanut Butter should be a once in awhile food for everyone, including toddlers.  Use Peanut "Butter"  cautiously as an "extra" on toast or apples.

Monday Message - Recipe of the Week

Shaved Brussels Sprouts with Pasta and Walnut Vinaigrette Dressing

Recipe By:  Dawn Jackson-Blatner LDN, RD, CSSD

Think your family doesn't like Brussels sprouts? Think again! Slice 'em extra thin and toss with pasta and walnut vinaigrette for a tasty meal everyone will enjoy.

 

Ingredients

6 ounces uncooked whole grain linguine noodles
1.5 pounds Brussels sprouts, thinly sliced/shaved (about 8 cups)
1 tablespoon olive oil
2 cloves garlic, minced

Walnut Vinaigrette
¼ cup walnuts, toasted
4 tablespoons water
2 tablespoons lemon juice
2 tablespoons fresh chives
1 teaspoon maple syrup
1 tablespoon Dijon mustard
Salt/pepper, to taste

Toppings
½ cup walnuts, toasted
1-2 lemons, juiced
Salt, to taste

 

Directions

1. Cook pasta according to directions.
2. In food processor combine vinaigrette ingredients until smooth.
3. In skillet, sauté Brussels sprouts in olive oil and garlic for 12-15 minutes, until tender and caramelized. Pour in vinaigrette, toss and take off heat.
4. Combine cooked and drained pasta with Brussels sprout-vinaigrette mixture.
5. Top with toasted walnuts, lemon juice and salt.

Makes 4 - 3 cup servings
Nutrition Facts: Recipe Link

Fish Facts

I took this picture at the Monterey Bay Aquarium in California this summer.

Do you think this poses an issue with the recommended 8 oz of Fish per week for Americans?

Monday Message - Make Your Own Popcorn

Make a healthy snack in a snap—Brown Bag Popcorn! You just need a couple of ingredients and a couple of minutes to prepare. Click here.

Monday Message - Clubhouse Rules

Did you know that nearly 3 out of every 4 Americans Shop at "Club" warehouse store? Wow!  75% seemed like high number to me....but then I got to thinking about the fact that I have a club warehouse memerhship, my husband has one, my dad, my in-laws, the neighbors, my friends, extended family.....  I even just facilitated a Lunch and Learn program where a "Club" store visited our company to offer an incentive to the group for signing up for a membership - complete with a giftcard and prescription medication discounts. (I did not even know that club warehouse stores had pharmacies!) With the hundreds of "Club" warehouse stores around the country....this statistic could be growing as we speak!

When shopping at a warehouse store, be sure to know the Club House Rules from Kids Eat Right.