« July 2011 | Main | September 2011 »
August 29, 2011
Four Ways to a Healthier Life
Don't smoke, eat healthily, exercise regularly, and go easy on the alcohol, and you are likely not only to have fewer chronic health problems, but also to live longer, according to a new study from the US Centers for Disease Control and Prevention (CDC) that concludes neglecting to follow these four healthy behaviors is responsible for much of the illness and death linked to chronic diseases.
The CDC suggests you:
1. Avoid Tobacco: if you don't smoke, don't start, and if you do, quit now. Get in touch with 1-800-Quit-Now and they will help you (for resources in other countries, contact your local health authority, or look for useful resources on the internet, such as quitsmokingsupport.com).
2. Limit Alcohol: men should have no more than two drinks a day, women no more than one.
3. Improve Your Diet: eat more fruits, vegetables, whole grains, switch to fat-free and low-fat dairy and seafoods. Cut down on salt and foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and refined grains.
4. Exercise: do at least 150 minutes of moderate exercise such as brisk walking spread over at least five days each week, or on three days a week or more, do a total of 75 minutes of vigorous exercise such as jogging or race walking (this raises heart rate more than brisk walking).
Posted by Lisa at 6:03 AM | Comments (0) | TrackBack
August 26, 2011
Feeding the Young Athlete
Eating right is a partnership between parents and students. The parents' responsibility is to buy groceries and make meals, while the athlete's job is to take the food and eat it at appropriate times. For example, if the parents buy bread, peanut butter and trail mix for snacks, and then the athlete needs to make a sandwich and pack a bag of trail mix to take along for a quick snack before practice.
Breakfast and lunch provide energy for the day, so athletes should not skip these meals. If they have morning practices, they should try to eat beforehand, but if they can't, then they should have breakfast immediately afterward.
Try a breakfast of cereal, a banana, milk and toast, or pack a bagel with juice and yogurt.
For lunch, good choices are a turkey and cheese sandwich with lettuce and tomato, fruit and milk, or a beef taco with rice, baked chips with salsa and milk.
Dinner suggestions include pasta with meat sauce, breadsticks, salad or cooked vegetables, yogurt with peaches and milk, or baked chicken, rice, green beans, a dinner roll, fruit and milk. These meals provide selections from all the major food groups.
Fruits, vegetables, whole grains and low-fat dairy provide carbohydrates for energy, while lean meats, chicken, turkey, fish, beans and nuts yield protein that our bodies need to keep our muscles in shape for exercising.
Healthful snacks throughout the day are important to keep the athlete's body fueled. Keep a variety of foods on hand for quick snacks.
Good choices include yogurt, granola, fresh and dried fruits, bagels, pretzels, Fig Newtons, breakfast cereal, trail mixes, 100 percent juice, instant breakfast drinks, peanut butter and crackers, string cheese, tortillas with cheese, tuna and crackers, pudding, baby carrots, cherry tomatoes, energy bars, sports drinks, smoothies, granola bars, graham crackers and popcorn.
Fluid intake is critical
Staying hydrated by drinking enough fluids, especially on hot days, is essential for good athletic performance. Here are some guidelines for athletes:
* Drink eight to 10 cups of fluid a day to avoid thirst. Check your urine color; dark urine means you aren't getting enough fluids, while a lemonade color indicates a good hydration level.
* Two to three hours before events, drink two cups of fluid.
* Drink ¾ to 1½ cups of fluid for every 15 minutes of exercise.
* After exercising, drink three cups of fluid for every pound of body weight lost.
* For events lasting 30 minutes or less, water is the best drink.
* For longer duration events, sports drinks provide another option. These offer some energy from carbohydrates.
Some sports drinks also contain electrolytes such as sodium and potassium. The sodium helps the water and carbohydrates move into the body quickly.
Posted by Lisa at 6:56 AM | Comments (0) | TrackBack
August 22, 2011
Quinoa Salad with Artichokes and Parsley
1 tablespoon olive oil
1 cup chopped spring or sweet onion
1/2 teaspoon chopped fresh thyme
1 (9-ounce) package frozen artichoke hearts, thawed
1 cup fat-free, lower-sodium chicken broth
1/2 cup uncooked quinoa
1 cup chopped fresh parsley
5 teaspoons grated lemon rind
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon kosher salt
Preparation
1. Heat oil in a medium saucepan over medium-high heat. Add onion and thyme; sauté 5 minutes or until onion is tender. Add artichokes; sauté 2 minutes or until thoroughly heated. Add broth and quinoa; bring to a simmer. Cover and cook 18 minutes or until liquid is completely absorbed.
2. Remove pan from heat. Stir in parsley, rind, juice, and salt. Serve warm or at room temperature.
Nutritional Information
Amount per serving
Calories: 83
Fat: 2.8g
Saturated fat: 0.3g
Monounsaturated fat: 1.4g
Polyunsaturated fat: 0.6g
Protein: 3g
Carbohydrate: 12.4g
Fiber: 3.5g
Cholesterol: 0.0mg
Iron: 1.2mg
Sodium: 135mg
Calcium: 39mg
Cooking Light
Posted by Lisa at 5:56 AM | Comments (0) | TrackBack
August 18, 2011
Nutrition for Kids: Fact or Fiction
When you're a parent, everyone gives you advice about feeding your kids. Following are some common nutrition beliefs and why they may not be true.
Children need to eat three square meals a day. Nope. In fact, grazing or eating a few small meals throughout the day, is a very healthy way to eat (that goes for parents, too). Plus, it comes naturally to kids, who can't hold as much food in their stomachs at one time as adults. A slow-and-steady schedule of meals and snacks keeps their blood-sugar levels, energy and moods on a more even keel. So if they don't clean their plates at lunch, don't stress; they'll want the leftovers in a couple of hours. Just remember that snacks should be food you would serve at any other meal, not "junk" foods.
Even if they take a few bites of healthy foods, at least they're getting something. Although you know experts discourage making your child take a few bites of one food to have another, you just feel better knowing they are getting something healthy. (For example, you may require them to eat a few bites of meat or peas before you let them have dessert.) But, research shows that enjoyment of food can improve nutrition. Nutrients appear to be less absorbed from food that we dislike.
Children should eat low-fat diets. Fat is an important source of calories for growing bodies and it plays a vital role in development. Kids need more fat than adults do. That said, it is important that the sources of fat you provide your child are coming from healthy sources. Encourage lean meats, use olive oil, select low-fat dairy products and try avocados, nuts or seeds. Remember that low-fat, processed foods are often high in sugar, and that's not healthy either.
Just one soda a day won't hurt. One soda has about 10 teaspoons of sugar. It is recommended that kids consume less than 8 teaspoons of sugar a day. Sugar is calories without nutrition, something most of us can't afford. Plus, sugary drinks may be replacing something more nutritious, like milk. Save the soda for a special treat.
Children should eat from every food group, every day. Children's tastes change frequently -- this week they may love yogurt, next week it may be peanut butter. As long as their diet balances out during the course of the month, it's likely their nutrition needs are being met.
Kids need juice. Granted, juice does have nutrients. But, it is also a concentrated source of calories. Liquid calories don't fill you up like a piece of fruit does. Also, you have to be careful that only 100 percent fruit juice is served and that it does not contain added sugar. Limit the juice to 4 ounces a day. You can dilute it with water to make it go further.
Kids need whole milk. Whole milk provides extra fat and calories, not extra calcium, vitamins or protein. Toddlers under age 2 can benefit from extra fat, but kids after age 2 should be drinking low-fat (preferably skim) milk.
Portion sizes for kids are the same as an adult. Toddler portions should be about one-quarter of an adult portion; young children, a third. As kids get older, they can eat more, but you need to know what appropriate portions look like to prevent overfeeding your kids and creating lifelong problems.
Kids need special kid-friendly foods. Kids can learn to eat almost everything that mom and dad do. It's important to introduce "real" foods early so they have a head start on a healthy diet and learn to avoid foods that are highly processed, sugary or salty. It takes kids several times to accept new foods, so just keep offering them.
Posted by Lisa at 6:27 AM | Comments (0) | TrackBack
August 15, 2011
Be a Smart Shopper
Grocery shoppers will tell you that their bills are getting bigger from week to week.
Many are already bargain hunting, buying store brands and using coupons for the best deals. But food prices are expected to rise further -- the USDA estimates that grocery prices will rise 3.5 to 4 percent this year and 3 to 4 percent in 2012.
So what about exploring the option of buying in bulk? It may seem counterintuitive to buy more to save more, but with the right approach you can pocket significant savings. Here are a few tips:
1. Buy what you use
One of the best ways to save money is to only act on deals for items that you would normally buy.
Recognize what your household uses a lot of, maybe toothbrushes or cereal. Those are the best places to start.
Don't get enticed by the discount. Although you might see a great deal on say, a huge box of candy bars, it's just an added expense (and added calories) if you don't normally keep sweets in the house.
The same principle goes for trying new brands. You don't want to experiment with a bulk purchase. Imagine how that not-so-great smelling shampoo smells when you are working your way through the third mega-sized bottle.
In the long run, wasting food will not help your budget, said Vandana R. Sheth, a registered dietician and spokesperson for the American Dietetic Association. "Buying staples in bulk can save money."
2. Buy what keeps
Shopping experts recommend focusing on nonperishable items, like laundry detergent or toilet paper, and foods you'd find stowed in a pantry like beans, flour or beverages as an easy way to save.
However, remember that many items will have an expiration date. Even seemingly non-perishable items like bleach and sunscreen lose effectiveness over time. And some pantry foods don't keep as long as others. Brown rice, for example, only keeps on the shelf for a month whereas oatmeal will last up to 12 months in the pantry, Sheth said.
Still, there are no absolutes. If your family uses a lot of certain perishable foods, like milk or meat, it's fine to buy in bulk.
Keep in mind proper storage. Exposure to light, heat and air will decrease the shelf-life of staples bought in bulk. Sheth recommends using air-tight containers and refrigerating to extend shelf-life. Typically, foods that are higher in fat will go rancid faster and not last as long as others. You can also freeze many perishables, such as meat, to help extend their use.
3. Understand cost per unit
Not all goods are created equal: This is what all value-minded shoppers need to remember.
When you're picking up an item, look at the cost per unit on the shelf tag, often noted just as CPU. This will tell you the cost of the item per ounce, pound or other unit of measurement. No tag? Do the math yourself.
Typically, the bigger the item the better the deal. But this isn't always the case, said Stephanie Nelson, author of "The Coupon Mom's Guide to Cutting Your Grocery Bills in Half". Sometimes by using a coupon or another promotion, a smaller bag of rice will beat out the larger one on a cost per unit basis.
"It's not a black and white issue," Nelson said. "The bottom line is what is the cost per unit."
4. Consider your warehouse and bulk purchase options:
There are also several definitions of "buying bulk".
There's the all-so-American "bigger is better" notion of shopping at warehouse clubs such as Costco, Sam's Club or BJ's Wholesale. There are deals to be had there. These stores keep overhead costs low and are able to negotiate with suppliers to offer lower prices given their volume and limited options.
But experts also say you should compare those prices to grocery stores, which have become more competitive with promotions as the economy has continued to struggle.
You can also buy bulk food items -- where food is sold from large bins -- for lower prices because there are no packaging costs. Some estimates are that you can save anywhere from 30 to 60 percent buying foods such as grains, rice, nuts and dried fruits in the bulk food section of a grocery store versus the cost of their packaged counterparts.
Buying at bulk bins also allows you to buy exactly as much as you need. This is helpful for expensive items such as spices, where you may only use a fraction of the amount in sold in a jar. Nelson estimates you can save up to 80 percent on spices by buying them this way.
5. Be a smart shopper:
There are also other options to explore. If you use a lot of a particular item, but simply can't see yourself taking advantage of the entire package, consider splitting the cost of a bulk purchase with friends or another family.
Large quantities don't always equal cost-savings, Sheth said. Avoid getting caught up in marketing displays, demonstrations and sampling. Often they are not the best deals or you might not use up the product in bulk.
Another concern with bulk purchasing is that having a large volume of food on hand can sometimes lead to overeating. It is important to continue to keep portion control in mind. A simple tip to avoid this potential hazard is to package food from large bulk-purchase bags into smaller containers at home to encourage more mindful eating.
Posted by Lisa at 7:20 AM | Comments (0) | TrackBack
August 12, 2011
Stuffed Zucchini with Cheesy Breadcrumbs
3 (1.3-ounce) slices day-old whole-wheat bread
3 medium zucchini
3/8 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons extra-virgin olive oil
1 tablespoon unsalted butter
1 cup finely chopped onion
1/3 cup canned artichoke hearts, drained and chopped
1 tablespoon chopped fresh thyme
3 garlic cloves, minced
3 tablespoons dry white wine
5 tablespoons grated Parmesan cheese
1/4 cup chopped fresh flat-leaf parsley
3 tablespoons pine nuts, toasted
2 tablespoons chopped fresh basil
2 teaspoons finely grated lemon rind
3 (1.3-ounce) slices day-old whole-wheat bread
3 medium zucchini
3/8 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons extra-virgin olive oil
1 tablespoon unsalted butter
1 cup finely chopped onion
1/3 cup canned artichoke hearts, drained and chopped
1 tablespoon chopped fresh thyme
3 garlic cloves, minced
3 tablespoons dry white wine
5 tablespoons grated Parmesan cheese
1/4 cup chopped fresh flat-leaf parsley
3 tablespoons pine nuts, toasted
2 tablespoons chopped fresh basil
2 teaspoons finely grated lemon rind
Preparation
1. Preheat oven to 350°.
2. Place bread in a food processor; pulse until fine crumbs form. Set aside.
3. Cut zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Chop pulp. Place zucchini halves, cut sides up, on a baking sheet lined with parchment paper; sprinkle with 1/8 teaspoon salt and 1/4 teaspoon pepper.
4. Heat oil and butter in a large skillet over medium heat. Add zucchini pulp and onion; sauté 5 minutes. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, artichoke hearts, thyme, and garlic; cook 45 seconds. Add wine; cook 1 minute or until most of liquid evaporates. Combine breadcrumbs and onion mixture in a large bowl; stir in cheese and remaining ingredients. Spoon 1/2 cup breadcrumb mixture into each zucchini shell. Bake at 350° for 45 minutes or until just tender.
Nutritional Information
Amount per serving
Calories: 177
Fat: 12g
Saturated fat: 2.8g
Monounsaturated fat: 5g
Polyunsaturated fat: 2.3g
Protein: 6.9g
Carbohydrate: 13.6g
Fiber: 3.8g
Cholesterol: 9mg
Iron: 1.6mg
Sodium: 343mg
Calcium: 107mg
Cooking Light
Posted by Lisa at 6:53 AM | Comments (0) | TrackBack
August 8, 2011
Choosing a Helathy School Lunch
A highlight of every school day is lunch. It's a break in the day, a time to hang out with friends and a time to get some much-needed energy back into the body and brain.
Here are five nutrition strategies to help your kids know how to put some punch in their lunch when they walk through the cafeteria line:
1. Have every meal contain something good for their bones. Up to 90 percent of a person's bone density is formed by age 18.
Osteoporosis, though considered an older person's condition, is really a problem that develops when kids are young; part of its risk depends on how well bones are "fed" during those early years. Make sure your child's lunch contains bone-building foods rich in calcium, potassium, vitamin D and magnesium. Low-fat dairy foods like milk and some cheeses can contain all of the above.
2. Always have protein and a wholesome grain on the tray. Protein is important for the growth of every cell in the body, including muscle and brain cells. Whole grains are an important - and preferred - source of energy for the brain. School lunches can be a good source of both protein and whole grains as many menus are shifting to include foods that are more healthful. For example, Big Daddy's(r) pizza from Schwan's Food Service, Inc., the No. 1 pizza provider to schools across the country, offers pizza with a 51 percent whole grain crust and low-fat pepperoni as part of its LiveSmart Schools(tm) portfolio of products. All of the company's new school products meet the newly proposed USDA School Meal Rules for reduced sodium, less saturated fat and sugar, and increased whole grains.
3. Pick foods with bright colors, crunch and crispness. Fruits and vegetables fill that role. Kids, and adults, eat with their eyes and nose as well as their taste buds. A steady diet of earth tones gets boring. Color, crunch and crispness put pizzazz on the plate and wake up the senses. Apples, oranges and bananas are great, but consider adding peppers, kiwi, berries and sugar snap peas for more interest and fun.
4. Make the drink matter. Every day, 20 percent or more of caloric intake comes from what kids choose to drink. At lunch, choose a drink that makes a difference for the rest of the afternoon, and beyond. Milk is marvelous for its bone benefits. A 100 percent fruit juice works; so does plain water.
5. Make their plate MyPlate. Earlier this summer the U.S. Department of Agriculture issued an easy to understand visual of what a healthy meal looks like. In a snapshot it's easy to see how a healthy meal should be proportioned. Show your kids the plate, talk about what's on it and encourage them to make their lunch tray look the same.
School lunches give kids the opportunity to take ownership in their health by learning how to make good choices for their growing bodies. Kids want to be strong, look good and perform well at what they love to do. Smart choices at lunch help them accomplish all this and more.
Posted by Lisa at 6:18 AM | Comments (0) | TrackBack
August 4, 2011
Pizza on the BBQ
Pizza can be a healthy meal, especially if you make it at home. I bought a Pizza Grilling Pan not too long ago and have made some really good, wholesome, crispy crust pizzas! Here's my favorite pizza recipe:
1 Pre-made whole wheat pizza crust (such as Boboli)
Pizza/tomato sauce
Part-skim mozzarella cheese
Garlic
Red bell pepper
Mushrooms
Artichoke hearts
Black olives
Turkey pepperoni
Red pepper flakes
Directions:
1. Preheat BBQ.
2. Spray pizza pan with olive oil.
3. Spread sauce on pizza crust. Season as desired with Italian spices and/or red pepper flakes
4. Sprinkle with Mozzarella cheese.
5. Pre-cook veggies and garlic in a non-stick pan on the stove.
6.. Add cooked veggies and pepperoni to the pizza.
7. Slide pizza onto the grill pan.
8. Cook for 4 mins, rotate pizza and cook for another 4 mins. Pizza should be bubbly and crust crispy.
9. Slide off the pan onto a cutting board. Slice and enjoy!
Posted by Lisa at 2:28 PM | Comments (1) | TrackBack
August 1, 2011
Summertime Snacks for Kids
Being prepared is half the battle! Make time to pack snacks before you leave the house.
• Make half the amount of grains in a diet whole. Whole grains make a valuable addition to meals and snacks throughout the day. In fact, the USDA recommends making half the grains a person consumes whole grains, which haven't been refined and therefore still contain dietary fiber, iron and B vitamins. That recommendation is important to note, as a National Health and Nutrition Examination Survey found that whole grain consumption was low across the board and that children who consumed the most servings of whole grains had higher nutrient intake and better diets overall.
• Prepare for on-the-go snacking. Hungry kids and traffic jams don't mix! Make sure to keep fresh or dried fruit, water bottles, and trail mix stashed in the car for those times that one can't get home right away and needs a snack to hold over. It will also decrease the temptation of over-indulging once a person arrives home.
• Keep snacking simple. Parents don't need to spend more than 10 minutes preparing a wholesome snack that kids will love. If the snack takes more than 10 minutes to prepare, it's likely too complicated and chances are kids won't like it! When choosing nutritious snacks for kids, those that have fewer, simple ingredients are always the better choices. Ideas include colorful veggie kebabs that can be made by threading grape tomatoes, cucumber slices, pea pods, and other veggies onto wooden skewers; serve with hummus or low-fat Ranch dip. Or, make a pinwheel sandwich by spreading nut butter and berries on a slice of whole grain bread and roll up.
• Drinks lots of water. Summertime often means outdoor activities on hot days, so it's important to stay hydrated throughout the day. Teach your child to quench thirst with water. Add lemon, lime or orange slices to chilled water to entice kids to drink more water. For a little more pizzazz, serve sparkling water flavored with two tablespoons of cranberry or orange juice.
• Adopt the "Easy to See, Easy to Reach" approach. When a child walks into the kitchen, what catches his or her eye? Make sure to keep a bowl of fruit on the kitchen counter. Stock the pantry, fridge and freezer with plenty of tempting wholesome choices strategically placed at eye-level for a child.
Posted by Lisa at 7:02 AM | Comments (0) | TrackBack