KTK-Nutrition

Last week we talked about small changes you could make for a healthier you.   I had gathered some ideas from Jo-Ann Heslin, a registered dietitian.    I have adapted some of her suggestions for small changes families with children can make to be healthier. What are some small changes you as a parent can make for a healthier child?        1.    Eat together – in today’s go, go lifestyle so many families no longer eat together.   At least a few times a week plan a family, sit-down meal together.   Cornell University recommends eating together as a family at least 3 times a week.   Family meals means a focus on the family, so turn off the TV, the cell phones and focus on the kids.   According to Cornell University, ( Do Famiy Meals Really Make a Difference? ), family meals have huge health benefits:           a.        Children are 24% more likely to eat healthier           b.       Children are 12% less likely to be overweight           c.        Children do better academically

   So many people think they have to make huge changes in their diet and lifestyle to be healthier.    Others think they have to give up all the “good” food they eat to be healthier or they have to join a gym to get exercise.   But small changes can lead to big benefits to your health.   Jo-Ann Heslin is a registered dietitian who focuses on making small changes to a better you.   I have used some of her suggestions and added my own.   So what SMALL CHANGES can you make for a healthier you?    Sit Less, Move More –    Many studies have found that many Americans don’t necessarily eat too much but they move too little.   Less TV and more movement –   if you are watching TV, get up during every commercial and move around your home.    Cut back on how much TV you watch   Walk more – going to the gym is great but a walk around your neighborhood is also healthy.   Start with 15 minutes and work up to a 30 minute walk each day.      Heslin notes that   21 minutes of walking equates

A lot of experts are talking about the health hazards of eating too much added sugar.   And Americans love their sugar.   Who doesn’t love sweets and desserts?   However, added sugar is now in more and more processed foods and it is getting harder and harder to avoid added sugar.   A recent newsletter from Kaiser Permanente challenges their customers to take the 2 week Sugar Challenge.   Why? Most Americans eat a lot of added sugar every day, about 26.5 teaspoons for ladies and 33.75 teaspoons for guys.   That is a lot of sugar. How much added sugar is recommended?    The American Heart Association recommends we limit our added sugars to:   Women    6 teaspoons a day Men    9 teaspoons a day The TWO WEEK SUGAR CHALLENGE Cut out added sugar and artificial sweeteners from your diet for two weeks.    Why?   Believe it or not, this will actually help you reset your desire for sugary sweets.   Foods will taste sweeter and you will have less of a craving for sweets.   The Kaiser

Ever try to go “organic” and buy some organic fruit, vegetables or milk?   Then you look at the price and say, “Oh, my” and wonder why organic costs so much more?   So what gives, why do you have to pay more for the healthier organic option?   Chemicals, pesticides – one reason people buy organic foods is that they aren’t sprayed with all the pesticides and chemicals.   And organic farmers do raise their produce and products without the use of pesticides that are harmful to your health and harmful to the environment.   But this means farmers can lose more of their crop to insects, fungus and other plant diseases.   Also, without the chemical preservatives some foods won’t last as long on the shelf.      Hormones – many farmers use growth hormones or enhancers to make the animals grow faster and can go to market sooner.    Organic farmers don’t use these hormones but then spend the extra money as the animals like chickens take longer to reach maturity.          Weeds – yes weeds

Who doesn’t love to snack?   Many people think snacks are bad for your health but they don’t have to be.   And for kids snacks are needed as they have small stomachs and really need to fortify themselves between meals.   A website called Zesterdaily has some good ideas for kids’ snack that are not only healthy but ones they can help make.          1.    GORP – doesn’t sound appetizing but what kid wouldn’t want to make some GORP?   It seems to stand for “Good Old Raisins and Peanuts”.    Or you can say it is kids’ trail mix.    Easy to make and easy to take along on a car trip or hiking.       a.        Basic recipe:             ·    ½ cups roasted, lightly salted peanuts or whole almonds (or nuts you like best)              ·    ½ cup raisins              ·    ¼ cup dried cranberries or chopped dried apricots (or dried fruit your kid likes best)               ·    ¼ cup Corn Chex, Rice Chex, Wheat Chex               ·    ¼ cup toast green pumpkin seeds (also called p