Sunday, April 30, 2017

Cooking with Kids

Kids can be quite the helpers in the kitchen.  And, if they help with the cooking, they are more likely to eat the food served.  So how can you get kids interested in cooking?   Not just for girls but guys also like to cook.  In fact, a well-known blog is written by a mom with 3 sons who are always coming up with new kitchen “crafts” that are edible.  Many other websites have fun suggestions for kids.  Let’s look at some.
This mom posts hundreds of ways she involved her sons in creating fun food “crafts”.  She has ideas for holidays, for parties, for kids crafts and many pictures and recipes.  As most parents find out, kids can be picky eaters.  She started “creating cute characters/animals out of food” to get her sons to try new foods.  She has even written a book, Wild Eats & Adorable Treats with meals and snack ideas for kids.
Here are some of her and her sons’ creations:
Mini Deep Dish Pizzas:  Easy to make individual pizza snacks using muffin tins.  Press mini tortillas into a muffin tin, add some shredded mozzarella cheese, tomato sauce mixed with garlic, oregano, dried basil, more cheese, and top with pepperoni slices.  Bake for 12-15 minutes at 425 degrees.  Makes a great after school snack.  She provides step-by-step instructions and pictures. 
  • 1 8oz. can of Red Gold tomato sauce
  • 1/2 teaspoon minced garlic 
  •  1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 12 mini flour tortillas
  • 52 mini pepperoni
  •  8 0z. shredded mozzarella cheese

Another great after school snack and very simple to make. Uses Mozarella Bites, some noodles, carrots and lettuce.  Great way to get some protein and calcium into a snack.  Add some 100% juice and some whole grain crackers for more of a nutrition boost.
  •   Farm Rich Mozzarella Bites
  • Chow Mein Noodles
  • 1 Clementine
  • Shredded Carrots
  • Lettuce

For the face of the caterpillar, she uses some white cheese, black olives and tomato.  But experiment, red pepper could be used for the mouth. 
Have teenagers in the house?  USDA has a free online booklet, Fast Meals & Quick Snacks, a cookbook for teens.  But one has to scroll through a lot of pages to get to the recipes – which start on page 25.      A little out of date because it still references the Food Pyramid which was replaced by MyPlate over 5 years ago.  But the recipes are easy for teens to make and provide a lot of healthy snack options.
Apricot Smoothies –  good way to get some fruit, dairy into a teenager’s day. So many teens are lacking in calcium and vitamin D.  Smoothies are a great way to add these key nutrients to their day. Smoothies are not a bad snack for adults who often have diets low in calcium and vitamin D. 
3/4 cup Canned apricots, packed in water or light syrup
1/2 cup Orange juice  (make sure it is real juice and not Hi-C or Sunny D or other sugary drink.)
1/2 cup Nonfat or low-fat yogurt
1 1/2 cup Ice cubes (optional)

1. Drain liquid from apricots.
2. Put all ingredients into blender.
3. Blend until smooth, about 4 minutes.
4. Pour into a tall glass

Banana Smoothie -
1 medium Banana
1 cup Low-fat milk
1 tsp Vanilla
1 tsp Sugar
1 cup Ice cubes (optional)

1. Peel banana and break into pieces.
2. Place all ingredients in a blender.
3. Blend until smooth, about 4 minutes.
4. Pour into a tall glass.

Instead of serving soft drinks loaded with added sugar, how about a spritzer?  A great idea for the hot days of summer that will soon be upon us. 

Lime Spritzer

3/4 cup Frozen pineapple juice concentrate, thawed
1/2 cup Lime juice, bottled or fresh
1 1/2 cups Water
1 1/2 cups Club soda or any unflavored, unsweetened carbonated water

Combine thawed pineapple juice concentrate, lime juice, water, and club soda in a pitcher. Stir with a spoon until the juices are well blended and any frozen juice has dissolved. Pour over ice and enjoy!

So many easy ways to get kids and teens involved in the kitchen and in eating healthier snacks.  Check out both websites for so many great ideas.


Sunday, April 23, 2017

Nutrition in the News: Restaurant Menus and Calories

Look for calories to be printed on menus by May 5, 2017.  Good thing as this past week we ate at Olive Garden and wanted a lighter meal.  We asked the waiter if they had a light menu with calories noted.  He didn’t know.  We asked if the calories were posted on the menu and he said no, but he could go to the kitchen and look up the calories.  Luckily, we noticed the Olive Garden menu has Tastes of the Mediterranean with menu items under 600 calories.  Looking for calories on restaurant menus will become a lot easier on May 5, 2017 when restaurants that have over 20 locations will be required to post calories on their menus.   

What establishments will be posting calories?
  • Restaurants with more than 20 locations nationwide
  • Convenience stores must show calories of prepared food items such as muffins and donuts
  • Movie theaters – ever wonder how many calories in the tub of popcorn?  It will now be posted.
  • Supermarkets – will post calories of prepared foods such as sandwiches.
  • Vending Machines – look for calories near the food item or on a selection button.             

Tips for using the posted calories 
  • How many calories do you need each day and each meal?  If you need 2100 calories a day, then dinner should be about 700 calories.  If your entre runs more than this, think of boxing up half of it to take home.
  • Menu Options – some menu items will have 2 calories posted:  350/450 as different preparation methods or options can change calorie counts. Ask the wait staff which options have the higher and lower calories.
  • Compare restaurants – you may always order a side of small fries.  But the calories can vary greatly from restaurant to restaurant.  So check the menu at each restaurant and don’t assume you know what the calories are.

Will posting calories make a difference in what we eat?

New York City already requires restaurants to post calories.  The Center for Science in the Public Interest noted a study that found 15% of people chose food with 106 fewer calories at lunch when the calories were posted. 

By looking at the menus you can now make healthier, informed choices. stated people can think about choices they are making such as ordering small fries instead of large fries saves you 200 calories.  Ordering the fries instead of ordering onion rings can save you 300 calories. 

Sunday, April 16, 2017

Ban the Trans Fats from Your Diet

So many people focus on cutting back on carbs but not as many focus on cutting back on fat in their diets.  Some fats are truly the bad fats, the worst kinds of fat for your health.  These are trans fats.  Trans fats are so bad for your health that during 2007-2011, eleven counties in New York actually banned trans fats.  Restaurants, bakeries and concessions like park concessions could no longer sell foods containing trans fats.  This became a perfect experiment on trans fats and health as some counties in New York allowed trans fat in food sold in public places and other counties did not.  Granted, in every county in New York you could still go to the grocery store and buy foods containing trans fats, but not in restaurants and other public establishments that sold food.  So, what did the researchers find? 

Heart disease – in counties that banned trans fats, heart disease declined even more than in counties that did not ban the trans fats. Additionally, less people were admitted to hospitals for heart attacks and strokes as reported in JAMA Cardiology.     

Why are trans fats so bad for your health?                                                                                                                              
The Mayo Clinic states, “Trans fat is considered by many doctors to be the worst type of fat you can eat.”  This is because it raises your bad cholesterol (LDL cholesterol)  and lowers your good cholesterol (HDL cholesterol).   This raises your risk of heart disease. 

What are trans fats?
Manufacturers add hydrogen to liquid vegetable oils to create partially hydrogenated oil.  This hydrogenated oil is solid at room temperature.  Restaurants prefer this hydrogenated oil for deep fat frying as it lasts longer and they don’t have to change the oil in the fryer as often.  Good for them but bad for us the consumer.  Food manufacturers like to use partially hydrogenated oils as it has a longer shelf life so food products can be on the store shelves longer without spoiling.  Good for the food manufacturers but not our health.  

What foods have trans fats and how can you avoid them?
Mayo Clinic lists a number of foods that may contain trans fats.  Even if the label says 0 grams of trans fat, FDA allows manufacturers to include up to 0.5 grams of trans fat, but label it 0 grams of trans fat.
Baked goods – yes, all those good-tasting goodies, the store-bought cookies, donuts, cakes, pie crusts and even crackers and frosting. 
Snacks – some snacks do and some don’t.  Chips may have trans fats.  Look at the label and choose chips made with corn oil, sunflower or canola oil.  Lays chips are healthier as they are made with liquid oils and not partially hydrogenated oils.  Sun Chips are a good choice as they are whole grain and made with a healthier oil like corn oil.
Fried food – not only is fried food high in fat, but it may also contain trans fat.
Stick margarine – avoid stick margarine and choose tub margarine, softer margarines like Smart Balance are a better choice than stick margarines.

Why doesn’t FDA ban trans fats if they are so bad for our health?
Actually, FDA is banning trans fats but not until 2018.  Since 2006, FDA required food manufacturers to list trans fat on the Nutrition Facts label because trans fat has been linked to heart disease by contributing to plaque buildup in arteries.  In 2015, FDA ruled that partially hydrogenated oils were no longer “generally recognized as safe”.  In June, 2018 food manufacturers will have to ensure that their products no longer contain partially hydrogenated oils unless FDA authorizes that use. 

To cut back on the trans fats in your diet, look at the ingredients and look for “partially hydrogenated oil”.  Even if the trans fat is 0 grams, if the food contains partially hydrogenated oil, the food has some trans fat in it. 

Sunday, April 9, 2017

Habits for Healthy Aging

Who doesn’t want to stop father time?  We can’t turn back the clock, but we can establish some habits that will keep us healthier as we age.  WebMD has some good advice in their article, The Secret to Healthy Aging.  They acknowledge there is no fountain of youth but establishing some healthy habits can make your life more enjoyable and extend your life span.  What tips do they offer?
     1. Keep Moving – keep exercising and stay physically active.  So many health benefits to exercise:  reducing heart disease risks, you sleep better, have a better memory, less depressed, stronger bones and you are less likely to fall when you are older. 
       2. What kind of exercise?
  • Aerobic or Cardio is a good way to strengthen your heart and to get fit.   But one doesn’t have to go to the gym to get some aerobic exercise.  Walk at a faster pace, go for a bike ride or ride a stationary bike when watching TV.  Spring and summer are great times to be outside, mow the lawn, wash the car, put down new mulch, gardening is a great way to be active and get  some fresh air. 
  • Strength training – so good for toning up for summer.  One doesn’t need to lift huge amounts of weights to get toned and build some muscle.  Light weights from the Dollar store will work.  Or do some sit ups, push ups, basic exercises at home.  Go to Verywell at Beginner's Guide to Strength Training for some ideas on how to get started.  I go to the gym, for strength training 2 days a week.  5 machines for upper body toning and 5 machines for legs and lower body. 
      3. Focus on the Mediterranean Diet – not to lose weight but to eat healthier and live longer.  This is not a “diet” but a way of eating every day.  It focuses on fruits, vegetables and whole grains, and healthy fats like Olive Oil.  U.S. News & World Report ranks this diet as one of the healthiest diets to follow to promote good health and fitness.   Read more about the Mediterranean Diet to learn about how to eat healthier by adding herbs and spices to your diet, eating more fruits, veggies, beans, nuts and leaner protein.  Even if you can’t follow all aspects of this eating pattern, try changing something.  For example, focus on eating a handful of nuts a day.  Eat a banana every day at breakfast.  Pack some baby carrots in your lunch every day.  Make at least some aspects of this healthy “diet” a pattern of eating.

4.   Healthy Fats – Choose olive oil, canola oil for cooking and for making salad dressing.

5.   Fish – aim for fish twice a week.  If you are not a “fish” lover, then find some way you can incorporate more fish in your week.  We make tuna fish salad sandwiches as a way to get some fish in our week
 6. Veggies – no, not French Fries, but some fresh or steamed veggies.  Skip the frying and try them steamed or cook them in the microwave.  More broccoli, kale, spinach, carrots and tomatoes add not only vitamins but many antioxidants – or anti-aging compounds to your day.  

With the weather warming up, it is a great time to be outside more and going to Farmer’s Markets to get stocked up on fresh fruits and vegetables.     

Enjoy some buckwheat pancakes with fresh blueberries and lite syrup.

Sunday, April 2, 2017

Focus on Citrus

Adding some citrus to your day can have great health benefits.  Yahoo has a good slide show on the many ways eating more citrus is good for your health.

What are citrus foods? 

Although most people can rattle off a host of citrus foods, surprisingly many people I talk to are unsure of what foods are in the citrus family.
Oranges, grapefruit, tangerines, limes, lemons,  mandarin oranges, clementines are all citrus fruits. (Top 10 Citrus Fruits)

What are the health benefits of eating citrus fruits?
  • Vitamin C – a water soluble vitamin that you should be part of your diet every day.  Vitamin C is known for building our immune system and fighting off infections.  Eat just one orange and you get all the vitamin C you need for the day.
  • Fiber – An orange can add 2.3 grams of fiber to your day.  A tangerine about 1.6 grams of fiber.  The soluble fiber in citrus fruits can help lower your cholesterol.
  • Flavonoids – never heard flavonoids?  Well, they are one of the substances in plants called “phytonutrients” that have many health benefits.  The flavonoids in citrus fruits are good for your heart.
  • Colds – Linus Pauling is known for his belief that vitamin C may prevent colds.  Although this may not be true, research has shown that vitamin C may shorten the length of a cold and reduce its severity.  So if you get a cold, eat more citrus to help you feel better faster.
  • Potassium – most of us know Americans get too much sodium and salt in our diets. But many Americans are also not getting enough potassium.  Citrus fruits are good sources of potassium.  Potassium helps counteract the harmful effects of sodium by helping your body get rid of sodium.  Eating more potassium rich foods can help lower your risk of heart disease and stroke.  Potassium is also good for our muscles and for mineral balance.
  • Vitamin C helps you absorb the mineral, iron – Eating a cereal fortified with iron?  Drink a glass of 100% orange juice to help you absorb that iron.  
  • Staying hydrated – so many people focus on 8 cups of water a day.  But all fluids count.  A glass of 100% orange juice, grapefruit juice would count towards your 8 cups a day.  Eat an orange and you are also adding “water” to your day as oranges are up to 87% water and grapefruit about 88% water.
  • Healthy skin – vitamin C helps your skin produce collagen so important in helping your skin look smoother. At least one study in the American Journal of Clinical Nutrition showed that eating more vitamin C rich foods can result in less wrinkles and less dry skin.
  • Vitamin A, folate, magnesium, copper and other nutrients are in citrus fruits.  Skip the  juice drinks like Sunny D, and Hi-C and go for 100% real fruit juice which not only provides vitamin C but many other nutrients.

So look for ways you can add some citrus to your day for a healthier you.

Sunday, March 26, 2017

Easy Fixes for Some Nutrition Mistakes

Are you making some nutrition mistakes?  Even those who are health conscious and pride themselves on eating well can make some of the mistakes noted below.  Or, you may be interested in eating healthier and want to avoid some nutrition mistakes.   An interesting article in the Washington Post, 10 Nutrition Mistakes Even Really Healthy People Make covered a number of “mistakes” you may not be aware of.  What are some of these nutrition mistakes?   

     1.      Flax seeds – Flax seeds are the latest trend and healthy so you add some whole flax seeds to your cereal, your smoothie.  Flax seeds are super healthy, loaded with heart healthy omega-3 fats plus fiber and some antioxidants.  But to get the benefit of flax seeds, don’t eat them whole as they may go through you pretty much undigested.  Instead, buy ground flax seeds and sprinkle some on your morning oatmeal, add to your smoothie.   
     2.     Almond Milk – so many people are switching to almond milk.  They may be lactose intolerant and Almond milk doesn’t have lactose.  They may like the lower calories of Almond Milk.  But shake it before you drink it.  Why?  The added calcium and vitamin D may sink to the bottom.  To be sure you are getting the minerals and vitamins in each glass, shake before drinking.    
     3.    Don’t skip the fruit – so many people seem to cut back on fresh fruit or 100% juice to avoid “added” sugar.  My daughter was eating a banana and someone asked her, “Why are you eating a banana?  Don’t you know they are high in sugar?”  NO, no and no.  Bananas don’t have “added” sugar.  What we want to cut back on are foods that have sugar added to them, like the sugar added to sodas.  But fruit is healthy.  It has some natural sugar, fructose, but also fiber, vitamins, minerals and they oh so important, antioxidants.  The article notes a soda can provide 16 teaspoons of sugar.  To get this much sugar eating bananas, you would have to eat 6 bananas.  
     4.     Fat Free Salad Dressing or Skipping Salad Dressing – many dieters either buy the Fat-Free Salad Dressing or skip putting salad dressing on their salad.  While salad dressing can be high in fat and thus calories (such as 130 calories in 2 T. of Thousand Island Dressing), cutting out all the fat is not a healthy choice.  Why?  Because so many vitamins in the salad need some fat to be absorbed.  These fat-soluble vitamins, A, E and K and many antioxidants in those salad greens need some fat for absorption.  So add some oil or fat by using a Reduced fat salad dressing, a vinegar/oil dressing and or add some fat by adding nuts or avocado to your salad bowl.  
     5.    Sports Drinks – so many people drink these thinking they are good for your health.  One student in my class gave sports drinks to her four-year-old while the child watched TV.  First, sports drinks are for sports.  They are designed to replace the fluids and electrolytes lost through sweat especially during sports like soccer, or running a marathon.  But going on a walk after dinner or a casual stroll through your neighborhood doesn’t require refueling with a sports drink.  Rather rehydrate with plain water.    
    6.    Low-Fat doesn’t mean Low Sugar – I often make egg salad in the summer months.  To try to cut back on the fat calories I asked my husband to buy low-calorie mayonnaise.  I made egg salad sandwiches and he asked me why I put sugar in the egg salad.  I was puzzled as I never put sugar in the egg salad.  I took a bite of my egg salad sandwich and it tasted sweet.  Ruined really.  I looked at the low-calorie mayonnaise and they did take some fat out but they added sugar.  Healthier?  Not really and it made for a terrible egg salad sandwich.  So, low-fat doesn’t always mean it is healthier.  Read the label and the ingredients to see what is being added to the reduced-calorie food.

To read all 10 of the nutrition mistakes, go to the article at:  10 Nutrition Mistakes Even Really Healthy People Make.  You may find other nutrition mistakes you might be making.

Sunday, March 19, 2017

A Kitchen Makeover for Healthy Eating

There are so many articles on the internet about updating your kitchen to make it more modern and add more conveniences.  But how can you give your kitchen a makeover for healthier eating?  Since March is National Nutrition Month, the American Academy of Nutrition and Dietetics has many articles on ways we can all eat healthier this month.  So what are the Academy’s recommendations for a kitchen makeover? (Changes are adapted from the article.)

  1. Make a list when going grocery shopping     First – look at what you have on hand.  Then put on your list the fruits, vegetables and other healthy items you and your family need for the week.
  2. Change it Up – Forgo the white bread for some whole wheat bread.  Or buy some whole grain bagel thins such as Thomas’ 100% Whole Wheat Bagel Thins – great for packed lunches.  These bagel thins are 100% whole wheat, have no high fructose corn syrup and provide 5 grams of fiber.  Instead of whole milk, reach for the 2% or 1% milk.  Forgo the toaster strudel options for some whole grain cereal to start your day.
  3.  Calculate how much fruit – if each person in the family is to have 2 pieces of fruit a day, buy 8 pieces of fruit for each day.  Buy a bag of apples, a bag of oranges, to ensure you have enough fruit for each day of the week.  If you are buying “juice” boxes for the kids, make sure you are buying real juice, 100% juice and not flavored sugar water.  Juicy Juice is a good choice.  All their juices are 100% juice, have no added sugar and come in a variety of flavors.
  4. Canned foods can be good foods      So many of my students ask if canned fruits and vegetables are OK to eat.  Yes, they can be just as nutritious.  For fruit, looked for fruit packed in its own juice and not a sugary syrup.  
  5.  Put your healthy food on display – always have a bowl of fresh fruit on the counter.  We have a beautiful silver bowl filled with bananas and other fresh fruit.  So easy to grab a piece of fruit for a snack.  Keep some cut up veggies on a shelf in the refrigerator for kids to grab for a quick snack of veggies with some low fat Ranch dressing.
So look around your kitchen whether you live alone, an empty nester or a family.  How can you makeover your kitchen for healthier eating?