Monday Message from July 25th

Healthful and Safe Eating on Vacation



Summer vacations are a time to relax, revitalize and enjoy the sights, sounds and tastes of new places. When it comes to maintaining a healthful eating plan on vacation, your family can still enjoy the new, fun and exciting foods that come with traveling without packing on the pounds. Here are a few tips to eat right while on summer vacation:
•Sample small amounts of high-calorie foods. You don't have to avoid these foods entirely. Just reduce the amount you eat to a few bites.

•Share large portions. Many restaurants serve very large portions, so don't hesitate to split orders.

•Space meals throughout the day. It can be easy to "graze" while on vacation. Try to set meal times and stick to them.

•Engage in some type of physical activity most days. There is no better time to enjoy a walk with your family than on vacation. You see the new sights up close and keep your bodies healthy at the same time.

If a road trip is part of your vacation, packing healthy foods is a great way to maintain a diet. Try these tips for healthful eating on the road:

•Pack a cooler with fresh vegetables and fruit for snacks, like cut up broccoli florets, carrot sticks and apple and orange slices.

•For beverages, bring canned or boxed 100-percent fruit juice, canned tomato juice and bottled water.

•Bring boxes of raisins and re-sealable pouches of dried fruit like apricots.

•Deli sandwiches, yogurt and low-fat cheese make a great lunch.

•Get out of the car every hour or two to take a short walk and stretch your legs.

Be sure to keep your backseat treats safe with these easy tips:
•Pack easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, cans of tuna, peanut butter sandwiches, fresh fruit, carrots or celery.

•Don't let food sit unrefrigerated for more than two hours, and make sure coolers remain at or below 40°F.

•In hot weather, place coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on.

•Make sure everyone in the family washes their hands with soap and water before and after eating. If you don't have access to a restroom, pack moist towelettes or hand sanitizer.

Monday Message from July 18th

Supermarket Psychology


by Roberta Duyff, MS RD FADA




Understanding food labels can help you shop for wellness and nutrition, but that's just part of your smart shopping strategy. Some practical tips can save you time, money and hassle on grocery store trips.

How can you get the most nutrition for those food dollars? Be an educated consumer and plan ahead. Know exactly what you need. And be aware of marketing ploys that may encourage you to buy beyond your shopping list.

•Keep a shopping list – and stick to it! A list jogs your memory and saves time as you walk the supermarket aisles. With a list, you're less likely to spend money on items you really don't need.

For time management, keep a running list in your kitchen of items you need to replace. Organize by category to match the store layout – for example, produce department, dairy case, meat counter, deli, bakery, frozen and grocery shelves.

•Avoid extra shopping trips. If possible, shop just once or twice a week. You'll spend less on impulse items – and save time and gasoline expense, too.

•Check supermarket specials printed in newspaper inserts. Then plan on menus around them. If the store runs out of an item on special, ask for a rain check. Be aware that "limit" signs ("limit three per customer") and messages such as "two for $5.00" (not "$2.50 each") are marketing ploys to get consumers to buy more. Research shows they work!

•Clip or download coupons for items you really need. Be aware that items with coupons aren't always the best buy. Another brand or a similar food might be cheaper, even without a coupon.

•Try not to shop when you're hungry. You'll less likely succumb to impulse items, including more expensive and less nutritious snack and dessert foods.

•Take advantage of seasonal produce. In season, the price for fresh fruit and vegetables may be lower, and the produce, more flavorful with more varietals. Depending on where you live you might even go directly to the farm where they grow or to a local farmers' market.

•Buy the economy size or family packs only if you can use that much. There's no savings if food spoils and must be discarded. For foods that freeze, take time to repackage food into smaller amounts in freezer bags, then freeze for later use.

Whats for Dinner?

Don't let the name make you hesitate to read on... this Salisbury steak was DE-lish! I also made the peas and mashed potatoes with it.  My hubby and my little munchkin were licking the plate! Thanks Cooking Light~ oh, and yes we subbed the wine with low sodium beef broth for the kiddo :)

Salisbury Steak with Mushroom Gravy



Photo by: Photo: John Autry; Styling: Cindy Barr YIELD: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

TOTAL:30 MINUTES
Ingredients:

1/3 cup grated onion, divided
1/2 teaspoon black pepper
1/4 teaspoon salt
2 garlic cloves, minced
1 pound ground sirloin
Cooking spray
1 tablespoon butter
8 ounces cremini mushrooms, quartered
1/3 cup dry red wine
1 1/4 cups fat-free, lower-sodium beef broth
1 tablespoon all-purpose flour
1 teaspoon red wine vinegar

Preparation

1. Combine 1/4 cup onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat with cooking spray. Add patties; cook 3 minutes on each side or until browned.
2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in wine and remaining onion; cook 2 minutes. Combine broth and flour; add to pan, and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.


Nutritional Information
--------------------------------------------------------------------------------
Amount per serving:

Calories: 192
Fat: 7.9g
Saturated fat: 3.8g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 0.7g
Protein: 24.9g
Carbohydrate: 6g
Fiber: 0.7g
Cholesterol: 68mg
Iron: 2.3mg
Sodium: 380mg
Calcium: 20mg
--------------------------------------------------------------------------------
Cooking Light DECEMBER 2010

Monday Message from July 11th

Does My Child Need a Gluten Free Diet?


by Karen Ansel, MS RD


Lately, gluten free diets are getting a lot of attention. Going gluten free has been rumored to increase energy and concentration, cure digestive ills, and even improve symptoms of autism and ADHD in children. With so much hype it’s hard not to wonder if your child might not benefit from a g-free diet.

Gluten is a protein found in certain grains like wheat, barley and rye. Because gluten helps make foods taste better and improves their texture, it’s also added to everything from deli meats to French fries. For most children gluten is completely harmless, with two exceptions. “Children should be following a gluten-free diet if they’ve been diagnosed with celiac disease or with non-celiac gluten sensitivity,” says Tricia Thompson, MS, RD, co-author of Easy Gluten Free: Expert Nutrition Advice with More than 100 Recipes.
What exactly are celiac disease and non-celiac gluten sensitivity? Celiac disease, also known as celiac sprue, is an autoimmune condition that affects one in 133 people. For children with celiac, even the slightest morsel of gluten can spell trouble, triggering the release of antibodies which mount an assault on the intestines. These attacks damage the intestine, making it difficult to absorb many of the nutrients children need to grow and thrive. They also cause many unpleasant symptoms such as gas, bloating, diarrhea and weight loss or weight gain. Untreated, celiac can also lead to complications such as anemia, neurological disorders and osteoporosis. Non-celiac gluten sensitivity (or NCGS) is believed to be more widespread that celiac, affecting an estimated 18 million Americans. It’s similar to celiac in that it also involves an immune reaction to gluten. But unlike celiac disease, that reaction doesn’t cause the body to produce damaging antibodies. So while a child with NCGS may have many celiac-like symptoms, he or she won’t experience the same intestinal damage, nutrient deficiencies or long term complications.

Currently, the only treatment for celiac disease or NCGS is a gluten free diet. “A gluten free diet is extremely restrictive so it can be difficult for a child to follow,” says Dee Sandquist, MS, RD, a spokesperson for the American Dietetic Association. “It can also be psychologically and socially challenging.” Birthday parties, sleepovers, eating out and even snack time at school can be difficult to navigate. But the good news is that when children with celiac disease do give up gluten their growth returns to normal and their symptoms quickly improve according to a 2008 Journal of the American Dietetic Association review article.

If you suspect your child has celiac or NCGS, experts recommend having your child screened by your healthcare provider before going gluten free. In fact, testing for these conditions only works if your child is eating a gluten containing diet. Because gluten is found in so many foods, unnecessarily restricting it can actually cause your child to miss out on important nutrients like iron and B vitamins children normally get from enriched and fortified foods like cereals, bread and pasta. If, after testing, you do find that your child needs to go gluten free, working with a registered dietitian can help develop a plan that ensures he or she gets all the nutrients needed for optimal health.

Monday Message from July 4th

Talk to Your Child About Weight



Go ahead and talk with your child about weight. Allow her to tell you about feelings that she may not have talked about before. She may be teased at school. Maybe she doesn't do well in sports. Maybe she is usually chosen last for teams. Or maybe she is embarrassed because she has trouble fitting into her clothes. These frustrating and painful issues are common among overweight children.

If your child shares his feelings with you, listen to him. Let him know that his feelings are real, frustrating and painful. If you have had similar experiences, it may help to share them.

Encourage your child to share his feelings whenever they arise. Let him know that you will listen when he needs to talk.

Explain that people come in all different sizes and shapes. Reassure him that you will accept him and love him no matter what his size.

Your child probably knows better than anyone else that she is overweight. Overweight children need support, acceptance, reassurance and encouragement from their parents.

Let your child know that you will not be putting him on a strict diet. That kind of diet can send the message to your child that you're not happy with his size. It may make him think that he will be more acceptable to you when he is thinner. Your child may see this as rejection.

Children learn fast, and they learn best by example. Teach your child habits that will help keep her healthy for the rest of her life.

Set Realistic Goals

Remember that the main goal for your overweight child may be to slow the rate of her weight gain. Or the goal may be for your child to stay at her current weight while she grows taller. Such goals help your child to grow into her weight.

It may take six months to reach a goal. Or it may take longer. The amount of time will depend on your child's weight and when her growth spurts take place.

•Realize that change occurs slowly. Be patient. It can be hard to change eating habits. Aim for what is possible, not what you think is perfect.

•Change menus slowly. Try one new dish or type of food at a time. If your family is used to fast food, they may not be ready for a menu of chicken breast and baked potatoes or broiled fish and carrots.

•Set yourself up for success. Choose a few specific changes that you can make in your family's eating habits. Then set realistic goals.

If Your Child Is Overweight: A Guide for Parents, 3rd. edition