New Site!

I have recently moved over to Wordpress.org for my blog... come join me there!  There is a new name, but still a focus on healthy families:

www.plantingcarrotseeds.com

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Car Carts

Yesterday, I had to take my two girls to the grocery store... a big chain store that does NOT have "car carts". And the thought crossed my mind, I sure wish they had car carts here... Wait, did I just think that?! 

For those that are not familiar with the child beloved car cart, it is some mad scientist project that is part toy car for children to ride in, part grocery cart. When my children ride in them, the love steering the play steering wheels, love sitting next to each other, and even love being buckled in. They casually wave to other shoppers smiling and saying "Hi!". It is as if the car cart has transformed them into the perfect little children. However, there are a few other parent concerns...

• With the added length of a toy car on a shopping cart, you feel like you are pushing a small train through the store
• A small train being driven by a conductor that has not quite mastered the sharp turn
• You have to be very good at smiling and saying "Sorry!" so that people will excuse your poor steering and cutting in front of them when you approach a blind corner at the end of an aisle
• Your children will most likely want to get out at some point, just to want immediately back in
• If your children are anything like mine, color definitely matters, "But MOM, we really want to ride in the identical GREEN one, not BLLLUUUUUUUE!!"
• If you are lucky, the wheels might even squeak or make big clunking noises, as if everyone you pass wasn't already looking at you

Despite my love for the car cart, however, let me tell you how my youngest (1 and 1/2 years old) acted today at the store without one...

• Ride in a cart, NEVER! I am pretty sure she would have said if she was older by her protests when I tried to put her in the regular, old shopping cart while she was yelling, "WALK, WALK".
• She then gets that little mischievous look in her eyes when I encourage her to keep up, often giving me an evil laugh and high-tailing it the other direction
• She will then wait until we are at the most congested part of the grocery store and proceed to crawl gathering every germ there ever was (she has been walking for over 5 months) while giggling at other customers, feeding off of their sweet coos
• And lastly, will run along aisles grabbing anything shiny or interesting looking and throwing it on the floor or try to place it in the cart...

So after today... maybe I have come to realize I actually DO love car carts, just a little?  :)

Anyone find grocery shopping with your little ones a bit more challenging?  Anyone love the car carts as well?

Homemade Enchilada Sauce

Mmmm... my family loves all Mexican inspired dishes (and our Tex-Mex) and enchiladas are such a versatile dish, I can get my family to eat them with chicken, beef or even beans/vegetables. Now I know that traditionally, enchilada sauce does not even contain tomato sauce (instead you use chiles as a base) but this NON traditional sauce is quick and DELICIOUS! I have been trying to use less canned products and this is a perfect solution that my family loves. 

1 cup low sodium tomato sauce
1 cup low sodium chicken broth
2 tablespoons whole wheat flour
2 tablespoons canola oil
1 tablespoon brown sugar
1 tablespoon chili powder
½ teaspoon salt

1. Heat sauce pan to medium-high. 
2. Add oil and flour and stir until it reaches a nice brown color (about color of peanut butter). 
3. Then, add tomato sauce and chicken broth to pan and stir well.
4. Last, add brown sugar, chili powder and salt. 

This mixture makes about 2 cups, which worked well with 8-10 enchiladas for my family (I used 1 cup mixed in the enchiladas and the rest to top the enchiladas before cooking). However, my husband loved the sauce so much he wished there was more! 


Makes 2 cups (each serving about ¼ of cup): 101 calories, 2 g protein, 9 g carbohydrates, 1 g fiber, 7 grams fat (1 g saturated) and 146 mg sodium. 

Does anyone have a more traditional sauce they love as well? 

No Mayo Coleslaw

This past Sunday, we were invited over for a dinner shrimp boil at one of our good friend's homes. Knowing it was going to be SO hot here in Texas and that the kiddos were most likely going to want to play outside the entire time, I decided to bring a cold side dish! I am no fan of a heavy mayo laden dish, so this light and crunchy slaw is a great quick and easy dish to bring. 

NO Mayo Coleslaw

4 cups pre-shredded cabbage

½ cup roasted, salted and hulled sunflower seeds

½ lemon, squeezed

¼ cup olive oil

¼ cup chopped parsley

2 chopped green onions

2 tablespoons Dijon mustard

2 tablespoons honey

Pepper to taste 

1. Mix olive oil, Dijon mustard, lemon juice, parsley and green onions in bowl.

2. Stir in the pre-shredded cabbage and sunflower seeds.

3. Stir until cabbage is well coated.

4. Enjoy!

 

Makes about 8 servings (about ½ cup each): 139 calories, 3 g protein, 9 g carbohydrates, 2 g fiber, 11 g fat (2 g saturated) and 86 mg sodium per serving. 

Spaghetti Squash

"Spaghetti squash for supper tonight honey?" you ask. "Ummm... you mean spaghetti with that yellow crooked squash in it?". Not exactly. If you are not yet familiar with spaghetti squash, the large squash separates into spaghetti like strands after baked. The cooked squash is somewhat of a blank canvas, however, I have a recipe for one of my favorite variations below. 

But first, lets break down the preparation:

1. Select a nice spaghetti squash at the supermarket or farmer's market. When you get home, pull out a sharp knife and a cutting board. 

2. Slice the entire squash in half. 

3. Scoop out the seeds and stringy membranes, leaving the side flesh. 

4. Place the halves into a baking pan, face-down (I used foil because I hate washing dishes!) 

5. Bake at 350 degrees F for about 45 minutes. 

6. When that 45 minutes is up, take the squash out of the oven and let cool slightly. Get ready- the magic is about to happen   :)

6. Take a fork and start shredding the sides of the squash and you will see nice little strands appear. Continue until all of the flesh has been turned to strands. 

7. Then, assemble all other ingredients: 

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small chopped onion

- 2 small minced cloves of garlic

- 1 cup fresh mushrooms

8. Place onions, chickpeas, mushrooms and spinach in skillet with 1 tablespoon olive oil.

9. Once onions begin to become translucent and spinach wilted, add garlic, tomatoes and spaghetti squash strands. 

10. Saute all ingredients for about 3-5 minutes. 

11. Top with fresh basil and feta cheese; enjoy!

Ingredient List (about 4 servings when completed)

- 1 4-6 oz spaghetti squash

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small diced onion

- 2 small minced cloves garlic

- 1 cup fresh mushrooms

- 1 tablespoon olive oil

- 1/2 cup feta cheese

- Sliced basil leaves 

- Crushed red pepper to taste

Alternate preparation method

Another method my husband enjoys is eating this dish like typical spaghetti. Simply bake and obtain strands (through step 6 above). Then, after dishing on plates, add warmed tomato sauce and preferred seasonings. Feta cheese and basil would taste yummy on your end food as well. 

Has anyone tried spaghetti squash before? Any other good recipe variation?

Happy Eating!

Healthy Eats at the Amusement Park

Summer just isn't quite summer without a trip to the amusement park. But between the cotton candy, chili cheese fries and nachos, you may think your family is destined for a day of high-calorie, nutritionally empty meals and snacks. "Eating right at an amusement park can seem like an impossible feat, but it doesn't have to be,” says Academy of Nutrition and Dietetics spokesperson Jim White, RDN, ACSM-HFS. "Now that people are more health conscious than ever, there are a surprising number of healthy options. You just need to know where to look for them." Here’s how:

• 
  
• Scout it out: While you're walking through the park keep your eyes open for healthy options. You'll be surprised what you can find. Skip the hot dogs and hamburgers, and go for a grilled chicken breast sandwich with a side salad or corn on the cob instead of fries. Or, squeeze in a serving or two of veggies with a veggie burger or grilled vegetable skewers.
• 
  
• BYO snacks: Just because you'll be at the park from dawn until dusk doesn't mean you have to eat every meal there. Before you leave, serve up a healthy breakfast at home. That way you'll know your family started the day fueled up and ready to go. At the park, fill in with nutritious snacks from home. A few well-planned snacks can cut down on the number of meals you'll have to buy and the amount of time you spend waiting in line for food. "A small bag of granola or nuts or a piece of fresh fruit can help hold kids over between meals and is a lot healthier than an ice cream sandwich," says White. If the park you're visiting doesn't allow you to bring in food from outside you can still snack right. Many amusement parks now stock healthy nibbles like fresh fruit cups, yogurt, and even carrot and celery sticks.
• 
  
• Sip smart: Super-sized sugar-filled drinks can bring lots of hidden, empty calories to the table. While fat-free or 1% milk or chocolate milk are great choices, so is water. "If it's hot and everyone's sweating, replenishing fluids is key for preventing dehydration," says White. Encourage kids to hang on to their empty water bottles and refill them throughout the day rather than tossing them in the trash.
• 
  
• Don't cave: Nothing's more frustrating than listening to your kids nag you for kettle corn, giant pretzels and funnel cake. While there's certainly room for the occasional treat, don't feel that you have to say yes to everything. A 2012 Journal of the Academy of Nutrition and Dietetics study found that parents who were most permissive when it came to kids' eating were the most likely to have children whose diets had the fewest nutrients.
• 
  
• Indulge – a little: If most of the day's meals and snacks are healthy, it's completely OK for kids to have a small treat. Rather than snacking while walking through the park, encourage your children to sit down and savor their food. They'll actually enjoy it more. If you are going to have a treat, try to save it for later in the day, says White. That way you won't feel like your kids stuffed themselves with not-so-nutritious food the minute you got to the park and you can focus on what really matters – the fun.
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- See more at: http://www.eatright.org/kids/article.aspx?id=6442471532#sthash.KJX93KNb.dpuf

Going Meatless Every Monday

by Monique Ryan, MS RD CSSD LDN

Have you gone meat-free today? More and more people are going vegetarian — at least for one day a week. This small change in your diet can improve your health and the environment.

Going meatless one day a week started with the Healthy People 2010 report from the United States Surgeon General, which recommended lowering meat consumption by 15 percent, specifically to cut down on saturated fat. This calculation works out to about one day weekly, so plan ahead and try making Monday, or any other weekday, meatless. In fact, a few generations ago, meat was often consumed in side dish portions, while nutrient-rich beans and lentils, vegetables and whole grains took center stage.

Cutting back on meat intake offers many protective benefits. Red and processed meat consumption is associated with increased risk of death from chronic disease. Going meatless once a week can help fight the nation’s top killer — heart disease. Fatty red meats and many processed meats are high in saturated fat which raises harmful or “bad” LDL cholesterol. Consuming red meat can also raise the susceptibility for certain cancers, including colon cancer. Studies suggest people who eat less meat tend to be leaner and less likely to gain weight than people with higher meat intakes.

Don’t Just Cut Back, Add to Your Diet
Losing meat one day a week is not only about subtracting from your diet, but adding to it. Eating more whole grains, beans and lentils and vegetables on your meatless day offers many health benefits.
Whole grain, unprocessed carbohydrates such as whole-wheat bread, whole-grain pasta, brown rice, oats, buckwheat, quinoa and millet can help prevent heart disease, certain cancers and diabetes. Experimenting with a new grain choice on your next meatless day can provide fiber for normal bowel function, along with a variety of vitamins and minerals that contribute to the nutrient density of your diet.Americans regularly eat more than enough protein. Adding beans or lentils to your meat-free meal also maintains an adequate protein intake. Providing about 16 grams of protein per cup of cooked, beans and lentils are also a great source of fiber, folic acid, iron and potassium. These nutrient-rich foods are also good sources of manganese, magnesium and copper, riboflavin and vitamin B6.Vegetables are also nutrient powerhouses and add color and texture to your meals. Try leafy greens like kale, collards, bok choy and broccoli for good plant sources of calcium.

Good for the Environment
The practice of consuming a plant based diet can benefit the environment. According to the Food and Agricultural Organization, livestock was estimated to contribute to 18 percent of greenhouse gas emissions (GHG), with other estimates ranging from a 10 percent to 51 percent contribution. Going meatless one meal weekly, eating less meat, and choosing organic or grass fed meats all reduce GHG.

  - See more at: http://www.eatright.org/kids/article.aspx?id=6442478591#sthash.MmP3JEUa.dpuf

Monday Message from August 13th

Fake a Homemade Dinner

by Karen Ansel, MS RD

 

 

Family meals are making a comeback, and that's good news for several reasons. "Dinnertime may be the only time a family can get together and find out what's going on in each other's lives, so families who eat together are closer," says Bethany Thayer, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. "What's more, children who regularly eat with their families are more likely to have healthy diets and get good grades in school. At the same time, they're less likely to suffer from depression or experiment with cigarettes, alcohol or drugs as they get older."
If you don't have time to whip up a homemade meal, you can still enjoy all the benefits of a family dinner. Here are four speedy meals you can dish up without breaking a sweat:

• Frozen ravioli with store bought sauce and a salad:
  A well-stocked pantry and freezer can go a long way in cutting down on last minute trips to the supermarket. Fill your pantry with go-to ingredients like your favorite tomato-based pasta sauce, whole wheat pasta and polenta and load your freezer with different varieties of gourmet ravioli, stuffed shells or manicotti. Dinner will never be more than 20 minutes away.
  
• Rotisserie chicken, frozen mashed potatoes and peas:
  When it comes to frozen veggies you can lose the guilt. Because they're flash frozen within hours of harvesting, frozen vegetables may actually have more nutrients than fresh which can sit on store shelves for days. Plus, they're ready in the microwave in minutes. In addition to peas, load up on edamame, carrots, corn, chopped spinach and even mashed potatoes. Buy yours without sauce and toss with a little heart-healthy olive oil instead.
  
• Veggie burgers with a cucumber salad:
  A vegetarian meal doesn't have to mean hours slaving over the stove. Keep staples like veggie burgers and whole-wheat buns on hand for a meatless meal you can throw together on the fly. Serve with sliced cucumbers drizzled with your favorite light vinaigrette dressing.
  
• Grilled chicken Caesar salad with French bread:
  For the ultimate healthy convenience meal slice up store-bought grilled chicken breasts and toss with hearts of romaine and light Caesar dressing. If you have a few minutes to spare, bake up a loaf of frozen whole wheat dinner rolls or French bread and the house will smell like you've been baking all afternoon.

Monday Message for August 6th

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 Academy of Nutrition and Dietetics. “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 (now Journal of the Academy of Nutrition and Dietetics) 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 for July 30th

Exercise with Your Baby

Physical activity is important during every stage of life, even infancy. Activity can encourage rolling over, crawling and walking as well as cognitive development and can lead to a preference for active play.
Try these activities to get your child moving:

• Spend part of each day with active baby games (babies love peek-a-boo).
• Hold playtime on the floor and help your infant explore his or her surroundings.
• Join a parent-infant play group.
• Choose activities that allow movement of arms, legs, hands and feet.

Remember, always avoid rough play, and consider talking to your child care provider about how much time your infant should spend moving.

http://www.choosemyplate.gov/bday/celebrateIE.aspx

ChooseMyPlate- toddler style

  Spending way to much time (and money!) in Walmart the other day, I found these great plates from Munchkin following the ChooseMyPlate guide. They are made from toddler friendly melamine and provide a guide suggesting a fruit, vegetable, protein, grain, and dairy serving at each meal. They also have place mats that show what foods fall into each category. Find all of the budget friendly products here for a pretty nice price: http://www.walmart.com/ip/Munchkin-Toddler-Balanced-Meal-Feeding-Set/19487796?findingMethod=rr


have you checked out ChooseMyPlate.gov?  The Food Guide Pyramid is so 5 years ago  :)  Take some time to check out all of the great info and areas fod

Monday Message from May 14th

Feeding Vegetarian and Vegan Infants and Toddlers

 

The Academy of Nutrition and Dietetics and American Academy of Pediatrics (AAP) agree: Well-planned vegetarian and vegan eating patterns are healthy for infants and toddlers.
Time and attention are necessary to make certain young children, vegetarian or not, get all the nutrients they need for normal growth and development.
For the first four to six months, all babies do best with breast milk. Use iron-fortified formula (soy for vegans) if breast feeding is decreased or stopped. Cow’s milk, soymilk, rice milk and homemade formulas are not appropriate for babies during the first year because they have the wrong ratio of protein, fat and carbohydrate. They are also missing important nutrients for health, growth and development.
Solid foods can be introduced in the same order as for non-vegetarian infants. Replace meat with mashed or pureed tofu or beans and soy or dairy yogurt and cheese. (See Introducing Solid Foods.)
Since breast milk is such a rich source of nutrients, vegan mothers may want to breast feed for more than one year. Wean vegan infants with soymilk fortified with calcium and vitamins B12 and D. For toddlers, rice milk should not be used as a primary drink because it is low in both protein and energy.

Some Nutrients Needing Special Attention

When feeding vegetarian or vegan children, pay close attention to the following nutrients:

• Vitamin B12: Vegetarians can get plenty of B12 from milk products and eggs. Vegans, both breast feeding moms and children, need a good source of B12. Options include a supplement or fortified foods like soy or rice beverages, cereals and meat substitutes.
• Vitamin D: The AAP recommends all breast-fed infants receive 400 IU per day of supplemental vitamin D starting shortly after birth. This should continue until your child consumes the same amount of vitamin D from fortified milk: at least one quart per day of cow or soy milk.
• Calcium: Breast and formula-fed babies, as well toddlers who eat milk and dairy foods, usually get plenty of additional calcium from foods such as yogurt and cheese. For vegan toddlers, calcium-fortified foods and beverages or supplements may be necessary. See a registered dietitian for advice.
• Iron: The iron content of breast milk is low, even if moms are eating well. Babies are born with enough iron for four to six months. After this age, vegetarian and vegan infants need an outside source. Options include iron-fortified cereals or supplements.
• Protein: Babies need plenty of protein for rapid growth during the first year. Protein needs can be met with breast milk or formula until about 8 months. After that, add plant proteins from beans and cereals and fortified soy milks. Lacto-ovo toddlers can get protein from yogurt and eggs.
• Fiber: Lots of fiber can fill toddlers up quickly. Provide frequent meals and snacks. Use some refined grains, such as fortified cereals, breads and pasta, and higher-fat plant foods like sunflower butter and avocadoes to help vegetarian children meet their energy and nutrient needs.

Monday Message from April 30th

Wash Your Grocery Tote!

 

Reusable grocery totes are great for the environment, but they might be making you sick. How often do you wash your bag? Unwashed totes increase your risk for food poisoning and cross-contaminated food.
General Maintenance:

• Frequently wash your tote in the washing machine or by hand with hot, soapy water.
• Store totes in a clean, dry location.
• Avoid leaving totes in the trunk of a vehicle.

While Shopping:

• Put meat, poultry and fish in separate plastic bags before placing in the tote. This will help prevent juices from leaking and contaminating your reusable totes and food.
• Place fresh or frozen raw meat, poultry and fish in separate totes from produce and ready-to-eat foods.

Transporting:

• Clean all areas where you place your totes, such as kitchen counter or table, to reduce cross contamination.
• Make sure to wash your tote if used to transport non-food items before placing produce and ready-to-eat items inside your tote.

For more tips on reusable grocery totes visit HomeFoodSafety.org

Monday Message from April 23rd

Exercise with Your Kids

by Monique Ryan, MS LDN RD CSSD

 

 

When today's grandparents were kids, there were no computers, video games, cable TV and few fast food restaurants. Most of them spent free time riding bikes, climbing trees and playing tag. Today's kids watch an average of 20 to 30 hours of TV per week. Parents can support their kids in being more active by getting in the exercise game themselves.

Support Your Kids' Activities

• Be a role model for your kids. Present physical activity as an important time to take care of your body and health, rather than a chore. Find activities you enjoy and be active for at least 30 minutes five days a week. Remember, adults need at least 30 minutes of physical activity a day, and children need 60.
• Praise, reward and encourage your kids' physical activity with activity related equipment, games or outings.
• Plan time in your kids' schedule to engage in 60 minutes of physical activity each day. Kids can accumulate their 60 minutes in shorter chunks during the day.
• Head for the nearest park, swing set or jungle gym after school.
• Jump rope with your kids or organize a neighborhood jump rope group.
• When foul weather strikes, play active indoor games.
• Organize your family room or living room for more activity. Think kid's yoga or dancing to music after dinner.
• Make time for half a day of family activity each weekend, such as a family walk, bike ride or tennis match. Ask your kids which activity they most want to do.
• Play a backyard game such as freeze tag or Frisbee.
• Set up a backyard net for badminton or other net ball sports.
• Play catch or soccer with your kids or organize a neighborhood game.
• Encourage kids to participate in active chores such as light housework, raking leaves, sweeping the walks or cleaning the garage. Make the chores fun to do—turn on the radio in the garage—and do the chores with them.
• Take a nature hike to collect leaves and rocks to make a collage.
• Walk or bike to the local library to borrow a book. during the day.
• Encourage fun physical activity time during kids' free time. Next time your kids say, "I'm bored," offer to shoot hoops or jump rope.
• Enroll your kids in organized activities. They are a great way for kids to get fit. Encourage them to participate in a variety of activities such as soccer, swimming or dance.

Get Active as a Family

• Gather the family together and play interactive computer games that require physical activity.
• Get up early with your kids to walk the dog before school and have them walk the dog after school.

Ways to Reduce Screen Time

• Limit the extracurricular time your kids spend in front of a computer or TV to less than two hours daily.
• Use dance DVDs for some physically active TV time or encourage dance video games that involve the whole body to play.
• Keep the TV in the living room and not in kids' bedrooms. This will help decrease how much TV kids watch and also help to control what they watch.
• Turn off the TV while eating.

Nutrition Lesson at the Children's Museum

For National Nutrition Month, during the month on March, I have been trying to promote nutrition and health through my community, in part with efforts of other members of my local dietetic association. So far, we have gotten proclamations for National Nutrition Month and Registered Dietitian Day, an article written in a local magazine, displays in our local libraries, and lastly, the opportunity to teach about nutrition at our local Children's Museum.

It has been arranged for two classes at the Children's Museum for about 12 kiddos that will take place during their Spring Break Camp. Today's first lesson was on fruits and vegetables. Myself and a local colleague read two books to the kids, Eating the Alphabet and Growing Vegetable Soup, both by Lois Ehlert (and highly recommended!). Next, we had the kids reach their hands into brown grocery sacks with a front flap cut into them, to feel around and without looking, try to guess what the fruit or vegetable was. SO much fun! They were asked to keep their ideas to themselves until everyone had a chance to touch and feel, yet that was SO HARD!  Everyone was very excited to get their guess in. We had a range of different fruit and veggies, but my favorites for them was applesauce and canned pumpkin (both open and in Tupperware).

Monday Message for March 12th

Hard Facts about Soft Drinks

byJodie Shield andMary Mullen, RD MS

 

In 2009 sales of carbonated beverages totaled $18.7 billion—that is about $5 billion more than total milk sales! One reason why soft drinks are so popular is the price. Kids learn quickly that they can get more "bang for their buck" by buying a super-size soft drink instead of an 8-ounce carton of low-fat milk. And, let's face it, the variety of types and flavors of soft drinks—regular, diet, with or without caffeine, cola, uncola, and energy drinks—is a temptation trap.

Sweetened Soft Drinks

The main ingredient in sweetened soft drinks is water; they are about 90 percent carbonated water. They provide essentially no key nutrients and are sweetened with either sugar or high-fructose corn syrup, which is a combination of fructose and dextrose (a sugar that comes from corn). There's been a great debate as to whether high-fructose corn syrup may be the reason why obesity rates in the United States have skyrocketed, but there is not enough scientific evidence to say that this sweetener changes metabolism, increases body fat, or boosts appetite. Many companies are removing high fructose corn syrup from their products, but the key to reaching a healthy weight is to trim calories—cut back on all types of added sugar.
Soft drink flavors come from artificial and natural flavors. Acids such as citric acid and phosphoric acid give a tart taste and act as preservatives. Coloring might also be added. Many soft drinks also contain caffeine. While caffeine is not necessarily harmful, it is a stimulant that can affect kids' alertness and sleep patterns; make them feel anxious, jittery, or dizzy; or cause headaches. Unfortunately, the amount of caffeine is not listed on labels or in the Nutrition Facts, but most caffeine-free soft drinks say so on the label.
If your child or teen drinks sweetened soft drinks, consider these Think Before You Drink tips:

• Cut down the quantity over time. Each week, have your kid cut back until he or she reaches the goal of drinking one serving or less a day. And, no, a 64-ounce cup is not a serving! The daily limit should be no more than 8 to 12 ounces, or—better yet—none at all.
• Diet sodas are a better alternative than regular sodas, but water is the best way to quench thirst.
• Serve water or low-fat or fat-free milk at meals instead of soft drinks

Monday Message from March 5th

Vegetable Oil in the Refrigerator?



Vegetable oils will keep longer when refrigerated. Although some oils have a shelf life of a year or more, others such as flaxseed, sesame and walnut oils should be stored in the refrigerator. Eventually, all oils will become rancid with an off smell and taste. If this happens, it won't make you sick, but you should toss the oil anyway. To keep oil fresh longer, keep it away from heat, light and air.     

Monday Message From February 27th

Chicken Pot Pie Bundles

by Janice Bissex, MS RD

Everyone will love this comfort food classic with a fun new twist! Delight your diners with creamy Chicken Pot Pie Bundles, perfect for a winter night.

Ingredients

1 ½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (NOT the smaller wonton wrappers)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

Monday Message from February 20th

Time to Unplug!

by Jill Weisenberger, MS CDE RD

Ages: Toddler, Preschooler, Gradeschooler, Teen

Topics: Healthy Weight

 

What occupies your kids for more than six hours per day? TV, computer and video screens. Children spend on average almost 45 hours per week with media.That's more time than they spend with their parents! Even kids under age 2 watch one to two hours of television per day.

Too Much TV Linked to Obesity
Ungluing your kids from the TV set and other screens may help prevent and treat weight problems. Though TV and other screen time can be entertaining and even educational, too much is associated with being overweight or obese. One study found that children who spent more than eight hours watching TV each week at age 3 were more likely to be obese at age 7. Having a TV in their bedroom ups their chances of being overweight even more, says Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. Fortunately, limiting TV and other screen time helps kids lose body fat and control their weight.
When kids—and adults too—sit in front of the TV, they're not burning up the extra calories they would if they played sports, rode bikes, walked dogs or did chores. Unfortunately, non-nutritious food and screen time seem to go together, boosting calorie intake. Researchers from the University of Liverpool note that food commercials influence kids to eat more unhealthful foods. Children who watch Saturday morning cartoons see 20 food commercials in just one hour, and 19 of them are for foods that aren't nutritious!

Kids Watching More TV
Chances are good that your kids are in front of screens more than you think they are. Do they watch TV while getting dressed? While eating breakfast or waiting for the school bus? Do they play handheld video games before dinner? Ask your kids about this. What you learn might be surprising.
Be sure to keep the TV off during dinner too. The whole family should focus on the food and the conversation. "Families that eat dinner together at least three to four times per week are healthier and maintain a better weight," explains Jamieson-Petonic.
These guidelines will help your family maintain just the right amount of screen time.

• Limit TV and other media to less than two hours per day for kids age 2 and older. Do not allow television viewing for children less than 2 years of age, according to recommendations by the American Academy of Pediatrics.
• Keep TV out of the bedrooms.
• With the exception of an occasional family movie and pizza night, keep television sets off while eating.
• Sit down with your kids to help them select the specific TV shows they'll watch, giving them some control and helping them make decisions. Watch with them when you can.