August 29th - More Herbs, Less Salt Day

August 29th - More Herbs, Less Salt Day
Although we should be focusing on removing excess sodium from our meal plan on a daily basis rather then just on August 29th, today serves as a good reminder of watching out for the hidden sodium in our processed foods and also helping us to think twice before we reach for the salt shaker! Limiting your sodium can help prevent or reduce high blood pressure, which can reduce your risk for heart disease and stroke.

The daily recommended limit for total sodium intake is 2300 milligrams or just less than 1 teaspoon of table salt (sodium chloride), based on the 2005 Dietary Guidelines for Americans. Some doctors and registered dietitians recommend a much more restrictive goal of only 1000-1200 mg/day but in reality, American are consuming over 4000 mg on average everyday and so our main goal needs to be focusing on reducing our own current intake rather than restricting.

Check out these tips from RD411:

Sodium is found in:

• Processed, convenience foods
• Foods that you add salt to during preparation
• Foods you add salt to at the table

Shopping
Reading food labels can help you choose lower-sodium foods. Look for these claims:

• Sodium free
• Low sodium
• Very-low sodium
• Light in sodium
• Reduced (or less) sodium
• Unsalted

Avoid purchasing these foods, which usually are high in sodium:

• Breaded fish, poultry, and meats
• Most cheeses, including cottage cheese and cheese spreads
• Instant hot cereals and many ready-to-eat cereals
• Boxed and flavored mixes—rice, potatoes, macaroni and cheese, instant noodles, and couscous
• Canned vegetables
• Frozen vegetables in sauces
• Soups—instant, canned, and jarred, including broth and bouillon
• Seasonings made with salt, celery salt, garlic salt, and onion salt
• Sauces, gravies, and instant sauce and gravy mixes
• Canned seafood—tuna, sardines, mackerel, sardines, anchovies, oysters, caviar, and crab
• Snack foods—chips, crackers, salted nuts, pork rinds, and pretzels
• Pickled foods—olives, pickles, relish, sauerkraut, and herring
• Condiments—ketchup, soy sauce, steak sauce, teriyaki sauce, salad dressings, barbecue sauce, mayonnaise, mustard, chili sauce, and Worcestershire sauce
• Frozen dinners
• Meal mixes
• Potpies
• Pizza
• Smoked, salted, or cured meats—bacon, ham, hot dogs, bologna, salami, pepperoni, luncheon meats, sausage, corned beef, chipped beef, and meats koshered by salting
• Buttermilk
• Butter
• Salt pork

Select these foods more frequently:

• Vegetable oils
• Fresh or frozen fruits
• Fresh, frozen (no sauce), or no-salt-added canned vegetables
• Skinless poultry
• Lean cuts of meat
• Fresh or frozen (not breaded) fish and shellfish
• Plain rice
• Plain noodles
• Couscous
• Quinoa and other grains
• Reduced or low-sodium soups, broth, and bouillon
• Salt-free spices and herbs—garlic powder, onion powder, basil, oregano, sage, thyme, cilantro, cumin, pepper, mint, etc
• Flavorings—vinegar and lemon or lime juice
• Some hot cereals
• Lower-sodium ready-to-eat cereals
• Nonfat, low-fat (1%), or evaporated skim milk

Preparing food at home

• Use less salt or no salt when preparing foods
• Drain and rinse canned foods, such as tuna or beans, to remove some sodium
• Add fresh or dried herbs and spices or vinegar to foods to enhance flavor, rather than adding salt:
• Allspice—ground meats, stews, tomatoes, and peaches
• Almond extract—puddings and fruits
• Basil—eggs, fish, lamb, beef, stews, salads, soups, and sauces
• Bay leaves—meats, stews, chicken, turkey, soups, and tomatoes
• Chives—eggs, salads, sauces, soups, meats, vegetables, and rice
• Cider vinegar—salads, vegetables, potatoes, and sauces
• Cilantro—meats, chicken, fish, tomatoes, rice, and pasta
• Cinnamon—fruits and bread
• Curry powder—meats, chicken, fish, and tomatoes
• Dill weed—fish, soups, and potatoes
• Garlic—meats, poultry, fish, vegetables, rice, and pasta
• Ginger—chicken, fish, and fruits
• Mustard powder—ground meats, salads, sauces, and potatoes
• Nutmeg—fruits and potatoes
• Paprika—meats, fish, stews, sauces, soups, and vegetables
• Parsley—meats, fish, stews, sauces, soups, salads, and vegetables
• Rosemary—chicken, veal, meats, potatoes, bread, and pasta
• Sage—meats, stews, biscuits, tomatoes, and green beans
• Savory—salads, eggs, meats, soups, green beans, and tomatoes
• Tarragon—poultry and meats
• Thyme—eggs, meats, sauces, soups, vegetables, and tomatoes

Ever wonder what it means when a food is labeled as low in sodium or that it has less sodium? Kids Eat Right has the answer!

Monday Message - Baby News!

Our little bundle arrived earlier than planned so this post had to be modified slightly but I would not forget to include a picture! 

Genivee was born at the beginning of World Breastfeeding Week....read the post here.  This was appropriately timed as we began our first breastfeeding adventure together!  There are many steps to take in learning how to properly breastfeed a newborn baby and we ran into more than a few "hiccups" in the first few days. Some of these included....an extended hospital stay, a need for early supplementation, the necessity of the breast pump which led to bottle feeding and then reintroducing breastfeeding as the sole source of Nutrition. The good new is...we made it!

Whether you decide to breastfeed, bottle feed or both,here are some newsworthy tips from Kids Eat Right to help keep your baby happy and healthy in the infancy stage:

Feeding your baby with a bottle? Cleanliness is essential! Your baby's immune system is not fully developed, yet so he or she is very susceptible to foodborne illness. Article Link

Physical activity is important during every stage of life, even infancy. Kids Eat Right Link

Monday Message - Recipe of the Week

Southwest Oat and Black Bean Bake

Oats and orange juice aren't just for breakfast! This quick and delicious Southwest Oat and Black Bean Bake incorporates both ingredients to make it a great vegetarian dish as well.

Recipe Video

The Ultimate Fast Food

When meeting with clients in groups or individually to provide nutrition education and meal plans, I always reference Fruit as being the Ultimate Fast Food!

What can be easier than grabbing a banana or apple on your way out the door?
A simple piece of fruit can serve as breakfast on-the-go or a planned snack for later in the day.
Being able to use that apple in your car to curb your appetite before you reach the destination of your next meal will save you hundreds of calories per day if you forego the gas station snack center or fast food establishment!
Fresh Fruit does not involve environmental waste because those cores and banana peels can be thrown out a car window...just be sure to throw it far enough off the road though!
A piece of fresh fruit will provide vitamins, minerals, antioxidants, flavonoids, water and fiber. What does your typical "fast food" snack provide? Sugar, Salt, Fat and Preservatives.
Fruit cups packed in juice or water make a great alternative to fresh fruit and still provide many of the Ultimate Fast Food benefits with minimal waste. Start stocking your glove compartment today!

I always keep bananas, apples or dried fruit and nut containers in my car...weather permitting! True story: Bananas can explode on really hot days! ;)

Monday Message - Recipe of the Week

Power Up! Pita Pizza

Recipe By: Kristine Caiafa

Ingredients

2 whole wheat pitas (6-inch diameter)
¼ cup hummus
½ cup fresh/frozen spinach, chopped (if frozen, defrost and drain first)
½ cup black beans, rinsed
½ cup artichoke hearts
¼ cup non/low-fat Swiss cheese, shredded

Directions

1. Preheat over to 325ºF.
2. Spread hummus evenly over pitas. Add beans, spinach and artichoke hearts, evenly, and top with cheese.
3. Bake in the oven for 15 minutes or until pita is toasted. Let cool and enjoy!

Additional Nutritional Information

Nutrition Information

Percentages listed are based on dietary needs of a 5-foot, 90-pound 12- to 14-year-old boy

 Label

August 17 is World Breastfeeding Week

Breastfeeding Nutrition: What Should I Eat?

Most breastfeeding mothers will need an extra 500 calories/day, so you must make sure you eat enough! A diet that provides less than 2700 calories/day is unlikely to meet the recommended dietary allowances (RDAs) for several crucial nutrients such as calcium, vitamin A, vitamin E, riboflavin, vitamin B6, vitamin B12, zinc, and vitamin C.

Protein is another key nutrient:  A minimum of 71 grams of protein/day will be needed while breastfeeding.

One of Breastfeeding's perks is Weight Loss, but remember, if you are losing more than 1½ pounds a week, you are most likely not eating enough.

Thirsty?  During breastfeeding you need about 13 cups of fluids daily. Drink more if you're thirsty. Check out these Kids Eat Right Tips on breastfeeding.

The chart below shows what foods contain the vitamins and minerals that you need more of.

Nutrient	Food Sources
Calcium	Dairy products, mustard and turnip greens, cabbage, broccoli, clams, oysters, salmon, fortified juices, and cereals
Vitamin A	Fortified dairy products, organ meat, dark-green leafy vegetables, and deep yellow/orange-colored fruits and vegetables
Vitamin E	Salad oils, shortenings, margarines, whole grains, legumes, nuts, and dark-green leafy vegetables
Riboflavin (vitamin B2)	Dairy products, meat, poultry, fish, dark-green leafy vegetables, and enriched and whole-grain breads and cereals
Vitamin B6	Meat, whole-grain cereals, dark-green leafy vegetables, and potatoes
Vitamin B12	Animal foods, such as milk, eggs, meat, poultry, and fish
Zinc	Plant and animal proteins and oysters
Vitamin C	Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, raw green vegetables, potatoes, and peppers

Breastfeeding Problems and Solutions:  RD 411 Article

Breastfeeding: 12 Tips for Success Read the full Article Here: RD 411 - 12 Tips 1. Prepare for breastfeeding Clarify any breastfeeding and parenting concerns Read materials and watch programs on breastfeeding Take a class on breastfeeding Choose a baby-friendly hospital; direct the staff not to give your baby formula or water 2. After birthing Breastfeed early and often Do not give your newborn pacifiers or bottles 3. In your room Have your newborn stay with you in hospital room. 4. Hunger Learn your newborn’s hunger signals. 5. Trust your baby Trust your baby to eat the right amount Trust yourself—you’re producing just the right amount of milk 6. Positioning Position yourself and baby properly and comfortably for pain-free and efficient nursing. 7. Nursing frequency Nurse whenever baby wants to eat (on demand) and very frequently the first few months (as often as eight to twelve times every 24 hours). 8. Offer both breasts Alternate breasts to prevent tenderness Mark the last breast with a safety pin on your bra; start with the other breast next time Allow nipples to air dry when possible 9. Burping baby Burp baby when you switch breasts and at the end of each feeding. 10. Breastfeeding in front of others. Wear nursing pads and a good support bra day and night 11. The need for support Join a breastfeeding support group or get lactation counseling 12. The going-back-to-work nursing routine and pumping Help baby adjust to drinking breast milk from a bottle

If your baby is not a happy nurser, it may simply mean your baby has gas and needs burped. If you have concerns that are not listed here, contact a lactation consultant or your health care professional.

Monday Message - Recipe of the Week

Tuna ole!

Recipe By: Kids Eat Right

This tuna recipe is a great source of protein and omega-3 fats, two things your growing child needs.

Ingredients

6 whole wheat flour tortillas
1 12-ounce can tuna packed in water, drained
2 cups shredded iceberg lettuce
2 medium tomatoes, chopped
1 small onion, chopped
4 ounces grated, reduced-fat Monterey Jack or cheddar cheese
Taco sauce or fat-free sour cream (optional)

Directions

1. Place two heaping tablespoons of tuna across the middle of each tortilla.
2. Add lettuce, tomatoes, onion and cheese to each taco.
3. Fold in half, and serve with taco sauce and sour cream (optional).

Cooking Tip

Substitute low-fat refried beans for tuna, and toss in a few sliced black olives.

Nutrition Facts Label

Monday Message - More Snacking!

This past week, I spent some time with school aged kids discussing their eating habits as part of a Back to School Health and Wellness Program.  Roughly 9 out of 10 kids told me that their snacks are "chips" and this raised some concerns for me.  Although I have blogged many times about snacking, I think that it is necessary to revisit this topic every so often.  So here we go!

Snack times are the perfect times to introduce kids to "new" and healthy foods.  By offering grape tomatoes, watermelon or red bell pepper slices at snack times, kids will be able to determine how hungry they truly are - rather than just wanting those salty potato chips that they associate with snack time. In addition, it makes it easier to get kids to meet their recommended servings of fruits and vegetables by offering them as snacks whenever possible.

Snacks can be part of a healthy meal plan for your kids, but make sure they are planned and do not involve mindless munching. Read the article on when and where to snack from Kids Eat Right here.  Remember to be mindful that snacks should not be mindless eating!  Older kids only need one snack per day and younger ones should have a maximum of two snacks per day. Make a snack plan by setting the time, place and type of snack for kids.

Sweet potatoes are popular because they taste great and are a nutrition superstar. Try these Sweet Potato Strips next time your child wants a snack. Recipe Video

Turn snack time into family fun time with the alphabet game. Get kids to pick an unfamiliar, nutritious food that starts with the same letter as a family member's name. Snacking Game

Other Snacking Posts:

Snacking Tips

Kids Snacks

A to Z Snacks

Monday Message - Summertime Tips

Do your kids love peaches and nectarines? Don't refrigerate them if they're not ripe. Produce Tips How much water does your child need? Properly hydrate by taking into account your child's age, activity level as well as outside temperature and humidity. Get the facts by reading the Kids Eat Right Nutrition Article here. You don't need an ice cream machine to make this peach and brown sugar ice cream with ginger snap topping. Recipe Video If your family vacation or outing takes you on the road, brown bag it, or fill a cooler so you don't rely on fast-food or vending machines. Vacation Time!

Monday Message - Recipe of the Week

Confetti Sloppy Joes

Recipe By: Elizabeth Ebmeier, RD

Next time your kids invite friends over, make these Confetti Sloppy Joes and show them that healthy can be delicious too. You'd never know after eating this mouth-watering, kid-friendly sandwich that Sloppy Joes originated during financially tough war times in the 1940s as a way of stretching precious and expensive beef.

Servings: 6

Ingredients

vegetable oil cooking spray
1 pound extra-lean ground beef
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small onion, diced
1 tablespoon white vinegar
¾ cup catsup
2 tablespoons prepared mustard
6 whole-grain or mixed-grain sandwich buns
1 sweet onion, thinly or thickly sliced, optional

 

Directions

1. Spray a medium skillet with the cooking spray
2. Combine the ground beef, diced peppers, and onion in the skillet. Cook on medium heat until the beef is thoroughly cooked, 8 to 10 minutes.
3. Mix the vinegar, catsup, and mustard together and add to the beef mixture; simmer 10 to 15 minutes.
4. Scoop one portion onto each sandwich bun. Top with a slice of sweet onion.

 

Cooking Tip

Beef is a good source o iron, and the vitamin C in peppers (and tomato products) enhances absorption of iron.


Food Trivia
Sloppy Joes were once called "loose meat" sandwiches; the word "sloppy" was coined rather appropriately because the filling is messy and tends to drip off the bun. The term "Sloppy Joe" was also used to describe any cheap restaurant or lunch counter serving cheap food quick!

Nutrition Facts: Label

Christmas in July?

Well, I am not sure how July went by so fast but clearly I left you high and dry without a single post in July.  The holidays usually elicit some "time off" so maybe my pregnancy brain thought that it was going on a Holiday such as Christmas in July this year!

Regardless, we are back on track! "We" meaning there is only one month until the little one arrives and we have some nutrition ground to cover in the mean time. I plan to include a few baby posts as well as get the Monday Messages back on track for Back to School time.  In addition, August will feature posts covering National Health Center Week, National Apple Week and More Herbs, Less Salt Day. 

Hang on to your sun hats!  We still have some summer sailing to do before school starts and plenty to blog about before Christmas arrives! Stay tuned....