TGBG Nutrition

The Poisoning of Our Children: Fighting the Obesity Epidemic in America

2011-04-01T13:00:00.000-07:00

Available Spring 2012. . .

I will not be posting any additional articles for a while in order to devote time to writing my book, The Poisoning of Our Children: Fighting the Obesity Epidemic in America.

If you are interested in this book when it is available, please send an e-mail to: Keeley@TGBGnutrition.com

Copyright © 2011 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Book Review ~ Kids in the Holiday Kitchen: Making, Baking, Giving

2010-11-10T13:00:00.000-08:00

This is a review of the wonderful Christmas book Kids in the Holiday Kitchen: Making, Baking, Giving by Jessica Strand and Tammy Massman-Johnson (Chronicle Books, 2008).

This book is appropriate for children ages 4 and above.

The chapters of this book are are: Mealtime Magic, Naughty and Nice Nibbles, Sweet Somethings, and Happy Holiday Workshop. It also contains an Introduction, a Tips and Tools section, and Safety Guidelines. The various chapters are filled with different types of cooking and crafting activities: breakfast, lunch, and dinner dishes; snacks; sweet treats and desserts; and finally, ideas for making Christmas gifts and decorations. Be prepared, these recipes and projects are not intended to be done in a hurry; they are meant to foster quality time and create memories for you and your loved ones - especially your kids.

The authors know how to keep cooking fun and enjoyable - for kids and adults alike. Turning homemade tomato soup and grilled cheese sandwiches into "Teacup Soup and Snowman Sandwiches" takes imagination and creativity, and they've done it for you. The same is true for "Rudolph's Red Sauce Pasta" (a.k.a. homemade marinara with fusilli), "Long Life Noodles" (sesame noodles with shredded cucumbers) and the other dishes that comprise the first chapter. Beyond creative, these dishes are delectable! Most of the recipes are relatively easy, and all are from scratch, which means they are healthier and taste better.

Although some of the "nibbles" included in chapter two are more "naughty" than "nice," there are a few healthy recipes - and the not-so-healthy items make delicious, creative gifts or confections for a party. Bagel Rings (bagels with assorted toppings), Blixen's Mix (trail mix), Skater's Dip (veggies with homemade dip), and Snow Angel (toast cutout with egg) are all fun, tasty, good-for-you snacks that kids will enjoy. Sweet creations like Celebration Sticks (chocolate-dipped pretzels with sprinkles), Sugarplum Lollies (chocolate-dipped marshmallows with assorted toppings), New Year's Nuggets (chocolate-caramel popcorn), and Chimney Cakes (assorted mini loaves) are a blast to make and serve at a Christmas or New Year's party or to give as gifts. The Sleigh Rider Cider (apple-raspberry spiced cider) is a wonderful treat for the family to make and drink together on a cold winter afternoon - or as a beverage for a party.

Full of mouth-watering confections, the "Sweet Somethings" chapter contains delicious treats that will entertain as well as satisfy that sweet tooth. Whether prepared for a party, to give as a gift, or simply for your family to enjoy, these creations are fun to both make and eat! All are made from scratch, which makes them taste fresh and even more delightful. Some are a little more involved than others, such as Incredible Edible Ornaments (decorative cupcakes), Frosty and Friends (marshmallow snowman), or Ice Cream Treewitches (ice cream sandwiches), but they are perfect for spending fun, quality time with your children - and even teens.

Whether your goal is to make gifts to give away to others or Christmas decorations for your own home, the final chapter is packed with creative ideas. And most are rather inexpensive and easy to make. These crafts are excellent to complete with your kids and teens - you are all are sure to have a great time, and be pleasantly surprised by the outcome of your hard work. There are activities that are appropriate for kids of all ages - both those younger and older. Tasty Treasures (handmade box of shortbread cookies), Santa's Suds (decorated soap), Winter Wonderland (Christmas centerpiece), Jolly Cookie Jar (cookie mix layered in a jar with the recipe), and Sweet and Crunchy Garland (popcorn, gumdrop, and candy garland) are sure to be family favorites for years to come.

This coloful book is very inviting and includes bright, vivid photographs throughout, which are very helpful in knowing how your finished product - whether an edible item or a craft project - should turn out. So, get to work and have some family fun this Christmas season!

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

In the Kitchen with Kids, Part 2

2010-10-20T13:00:00.000-07:00

There are numerous benefits of cooking as a family, which are discussed in In the Kitchen with Kids, Part 1. At the same time, extra precautions must be taken to ensure that children, adults, and the food being prepared all stay safe and out of any danger.

Kitchen Safety for Kids
Whenever a child is cooking in the kitchen, an adult must be fully present with that child at all times. If an adult is unable to directly and constantly supervise - and assist - their youngster in the kitchen, cooking needs to be saved for another time.

Kids should never - not under any circumstances - work anwhere near the stove, regardless of whether or not the stove is turned on. Too many horrible accidents have occurred with children and stove-tops. Do not allow children of any age to use, or work around, the stove; this is true even if it is off, and even if you are present. Any stove-top use must be the responsibility of adults only - and children must do their preparation work far away from it.

Particular caution must be taken with knives. Never allow children to use knives that are extremely sharp - and don't allow younger children to use knives at all. Make sure you teach your kids how to properly handle, use, wash, and store knives; an adult must always be nearby when a knife is in use.

Use of the oven and microwave must be reserved for older children alone, and only with the very close supervision and help of an adult. Keep oven mitts and potholders nearby and always use them when removing something from the oven or microwave (as well as when placing something in a pre-heated oven).

As with an oven or microwave, electric appliances may only be used by older children with the direct supervision and assistance of an adult. Make sure electric appliances are set away from the sink (and other sources of water), and that the cords are kept up so they aren't a tripping hazard. Insist that electric appliances be cleaned up and put away as soon as they have been used.

Adults must always help children handle glassware, especially heavier dishes. Do not permit children to carry glass dishware on their own, or to place glassware in (or remove it from) the oven or microwave without help from an adult.

Before you begin cooking, read through the entire recipe and pull out all of the ingredients, bowls and dishes, utensils, and equipment that will be needed. It may be helpful to have all of the ingredients ready beforehand; this means preparing (e.g. chopping) and measuring them out before beginning to assemble your recipe, however, this depends upon your individual cooking preference.

Start with a clean work area and keep it that way while cooking. Have a dish rag or paper towels ready to wipe up any spills or messes immediately. Put bowls and dishes in the sink as soon as you are done with them; wipe down and clear away any equipment right after using it. Put ingredients away when you are finished with them. Make sure that your kids know where to find everything, and where to put things away when they are through.

Instruct children to tie up long hair and roll up long sleeves. This keeps everything out of the food, but also keeps kids safe by keeping long items out of the way and out of their work space.

Make sure there is plenty of time to complete the recipe, and more importantly, for everyone to work slowly and carefully. Encourage children to really focus on and do only one job at a time - to pay close attention to each task. Being rushed increases the likelihood that accidents will happen. Cooking safely requires close concentration!

Keeping Foods Safe
The number one way to ensure that food is kept safe when kids are cooking is by having them wash their hands - really well and really often. Have them thoroughly wash their hands before starting, after handling raw meat, poultry or seafood; after you catch them touching their hair, nose, mouth, or face; as well as at regular intervals during your cooking time.

Have kids wash all fruits and vegetables thoroughly. Scrub tougher-skinned produce - like carrots and potatoes - with a vegetable brush.

Use separate cutting boards and utensils for raw meat/poultry/seafood and fruits, vegetables, and so on. Ensure that whatever is used to handle or hold raw items never touches fruit, vegetables, or cooked items.

Store raw and cooked foods separately. Keep raw meat, poultry, and seafood in the refrigerator (away from other foods) until they need to be used, and be careful to cook them adequately.

Keep hot foods hot and cold foods cold. Do not hold hot foods at room temperature - either keep them hot or place them in the refrigerator to be re-heated later. Place items that are to kept cold in the refrigerator or freezer as soon as possible.

Ensure that all the ingredients being used in a recipe are fresh and have not passed the "use-by" date.

The Bottom Line
Have fun cooking with your kids! Just be sure to take some extra precautions to make sure that everybody - and the food - stays safe!

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

In the Kitchen with Kids, Part 1

2010-09-15T13:00:00.000-07:00

It can be messy, and it will likely test your patience a bit, but there is nothing quite as fun and rewarding as cooking with your youngsters. There are many benefits of cooking together as a family; at the same time, extra precautions must be taken when kids are in the kitchen, which are covered in In the Kitchen with Kids, Part 2 (to be posted on October 20th).

Benefits of Cooking with Kids

Quality Family Time
Cooking is something that children - both male and female - of all ages enjoy, so it is a perfect family activity. Cooking with your kids accomplishes two goals: a delicious family meal (or other prepared item) and spending quality time with one another. Parents, particularly moms, are often running around multi-tasking with long to-do lists. Bringing a would-be chef into the kitchen to cook forces a parent to really slow down and actually focus on each individual task with the child. Thus, cooking together provides your family a chance to bond and a wonderful, memorable experience.

Builds Memories and Traditions
Many adults cherish fond childhood memories of baking or cooking with parents, grandparents, or an aunt or uncle. Cooking together creates life-long family memories and traditions for your kids - ones they are likely to continue with their children and grandchildren. Never is this more true than at holidays, such as preparing your family's traditional recipes for Thanksgiving, baking and decorating cookies at Christmas, or making your family's world-famous deviled eggs for Easter.

Promotes Fun, Self-Discipline, and Manners
It is exciting to make something special for themselves and others, which is part of the reason kids enjoy cooking so much. While cooking is a lot of fun - especially the messiness and the "getting-to-eat-it" part - cooking together also teaches self-discipline, patience, and manners. In addition, cooking provides an opportunity to learn essential life-skills such as cooperation, turn-taking, and working well with others.

An Educational Experience
Believe or not, working in the kitchen is an educational experience. The art of cooking actually improves a child's math and science skills, as well as his ability to follow step-by-step directions. For example, measuring out ingredients enables a child to actually visualize and use fractions; nutrition lessons can be incorporated into the preparation of a vegetable dish. Cooking is an invaluable teaching tool because kids much prefer the hands-on approach to learning.

Helps Develop Creativity
Preparing edible masterpieces fosters a child's creativity. Kids can branch out and be imaginative while developing their culinary skills, which encourages inventiveness and ingenuity. Obviously, the more comfortable a child is in the kitchen, the more comfortable she will be at experimenting and creating her own recipes.

Provides Self-Confidence and a Sense of Accomplishment
Cooking builds self-confidence and gives children a sense of pride and accomplishment. When given a responsibility, kids feel valuable and desire to do a good job. Kids love making something from start to finish - and are really proud of the final product. Oftentimes they will present their creation with the announcement, "I made it myself." Youngsters throroughly enjoy watching loved ones eat a meal or baked good that they played a role in preparing. Furthermore, they gain great satisfaction from the fact that they have done something worthwhile and have made a significant contribution to their family.

Teaches the Life-Long Skill of Cooking
Perhaps the greatest advantage of teaching your children to cook is that it prepares them to cook independently as adolescents and adults, which is something less and less young adults are able to do nowadays. They won't always have you around, so it is imperative that your kids are able to cook for themselves upon leaving home, and for their spouses and children once they have a family. You are gifting your offspring with an essential life-long skill when you bring them into the kitchen to cook with you - don't overlook that benefit.

So go on, cook with your kids - you won't regret it! The benefits definitely outweigh the the mess that might be made, which can actually be part of the fun! Enjoy!

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

5 Money-Saving Lunchbox Ideas that are Good for Your Child and the Environment

2010-08-26T13:00:00.000-07:00

Not only are these 5 lunch-packing tips good for your pocketbook and healthy for your child, they are beneficial for the planet as well.

1. Send plain water in a re-usable water bottle (or other re-usable container) as a beverage rather than juice, soda, flavored milk, or other store-bought flavored drinks. This will end up saving you a large amount of money over time, is much more healthy for your child, and cuts down on all of the unnecessary beverage packaging that gets thrown out daily. Try this: fill a water bottle half-full with water and freeze; before school, remove it from the freezer and fill the remainder of the bottle with more water. This way, the water will still be cold when your child is ready to drink it, and his lunch will be kept cold as well.

2. Purchase products in larger packaging or in bulk and then portion them into individual servings on your own - preferably into re-usable containers. You don't necessarily have to buy "in bulk" from the large warehouse stores to take advantage of this money-saving tip. For example, rather than buying a bunch of "mini" 100-calorie bags of pretzels, buy one large bag and then portion them into small plastic snack baggies or containers. In addition, instead of purchasing multiple 4- or 6-ounce containers of yogurt or cottage cheese, buy the large tub and then spoon 4- to 6-ounces into your own small, re-usable containers that you can place in your child's lunchbox. Tell your child to bring home the plastic spoon you send with it, so that can be re-used as well! Rather than purchasing pre-sliced or individual servings of cheese, buy a large block and slice or cube it yourself. Buying items this way should improve the health-value of your child's lunches; when you purchase items in bulk versus single-serving sizes, you are more likely to choose the healthier items - or at least you should be! In addition, your child will consume less additives and preservatives.

3. Avoid the temptation to buy pre-packaged lunches (such as Lunchables) or lunch items (such as vegetables with dip). Send "fresh" items whenever possible. It will take more time and energy, but making lunches "from scratch" will save you a tremendous amount of money as well as be much more nutritious for your child. And again, your child will eat far fewer additives and preservatives. To make packing lunches easier, assemble at least 2 or 3 lunches at the same time - this will streamline the process and help lunch-packing go much more quickly. You can pre-portion out non-perishable foods, such as pretzels or crackers, as soon as you get home from the grocery store or over the weekend; store them in a large tub or basket, then just grab a serving and throw it in a lunch as needed. In addition, most fresh vegetables can be washed, cut, and placed in a lunchbox-sized storage container over the weekend for the following week's lunches and snacks.

4. Make use of your leftovers from dinner the night before. As a special lunch "treat," let your kids create their own pizza at lunchtime. Send toasted bread that you've cut out into little circles (or other shapes) with a cookie cutter. Add in small containers of pizza sauce, shredded reduced-fat cheese, and other healthy toppings such as turkey pepperoni and diced green pepper or tomato. Another special "treat" your children will love: put your breadmaker to use and make homemade bread, bagels, or rolls to send in their lunches.

5. Send re-usable lunchboxes/bags, water bottles/cups, cutlery, containers/bowls, and so on rather than one-time use items that get tossed after lunch. You can still send plastic cutlery, but have your child bring it home to be washed and re-used whenever possible. Use re-useable plastic containers rather than plastic baggies when appropriate; in addition to saving money and the environment, this will "save" your child's lunch by preventing "smooshed" sandwiches and broken pretzels or crackers.

The Bottom Line
Of course, these ideas are going to take more time than just handing your child lunch money or throwing a Lunchable into your child's lunchbox. But you will find that the rewards are well worth it: money saved, a healthier child, and a "greener" planet. The key is to have a plan and stick to it!

Join the "Green My Lunchbox" Campaign: GreenMyLunchbox.com

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Are Packaged Convenience Foods a Healthy Option for Children?

2010-08-25T14:00:00.000-07:00

The availability of packaged convenience foods is on the rise, especially those marketed towards children and teens. These items may be quick and easy - and your kids may like them - but are they a healthy option? This article will help you be more informed about popular packaged foods for kids.

Chart Comparisons
The chart below compares the percent of calories from total fat and saturated fat and the amount of trans-fat, sodium, sugar, and fiber provided by some packaged convenience items and a couple of "homemade" alternatives. We'll begin with an introduction to these nutrients. After the chart, each convenience item is addressed.

Fat
Total fat should provide about 25 to 35% of total calories; meals containing more than 35% are highlighted. Less than 10% of calories should come from saturated fat; products with greater than this are indicated. Trans-fat intake should be as low as possible. The American Heart Association recommends less than 1% of total calories come from trans-fats; for children, this means less than 1 to 2 grams per day.

Sodium and Sugar
Packaged foods contain large amounts of sodium and/or sugar. Items providing over half of a 4 to 8 year old’s daily sodium requirement are highlighted, as are those containing over 4 teaspoons of sugar per serving.

Fiber
A “good source” of fiber has at least 3 grams per serving; products with less than this are indicated.

Please note: Product ingredients, formulations, and nutrition information may change. Please refer to current product packaging for the most accurate and up-to-date nutrition facts.

*It is important to note serving size because a meal such as Kid Cuisine provides much more food than, for example, one Uncrustables “Sandwich.”

Oscar Mayer Lunchables
Many Lunchables varieties contain trans-fats. The “lower-fat” cracker stackers (not on the chart) are extremely high in sodium and very high in sugar (or contain alternative sweetener), with a high percentage of calories from saturated fat.

Kraft Easy Mac Cups
These cups contain a “loose white powder . . . necessary for proper cooking.” This certainly isn’t natural.

Kid Cuisine Real Meals (Frozen)
Corn – especially with sugar, like in these meals – does not count as a vegetable.

Smucker’s Uncrustables (Frozen)
The “honey spread” contains (in this order): corn syrup, high fructose corn syrup, water, honey, pectin, natural flavor, citric acid, potassium sorbate, caramel color, and calcium chloride. The “wheat bread” is not 100% whole wheat. It doesn’t take much longer to spread peanut butter and jam on a slice of bread than to pull an Uncrustable out of the box and unwrap its plastic packaging, and that's not even including the time it takes to thaw.

Gerber Graduates for Preschoolers
The meals provide nearly half of a 3 year old’s sodium needs and over 1/3 of a 4 year old’s. The main vegetables are corn and peas; nutritionally, this is unacceptable. The meals also contain a lot of sauces - not a healthy habit for preschoolers. With corn syrup and sugar as the first ingredients, the juice treats are high in sugar and have no nutritional value.

Additional Considerations
Highly processed products, such as those above, contain numerous additives and preservatives. When there are more of these listed on the ingredients statement than the product you intend to buy, use caution. Be sure to also take cost into consideration – convenience is always more expensive. Additionally, in an effort to be environmentally friendly, we must consider all the packaging these products use.

Convenient, Healthy, and Affordable Alternatives

“Low-maintenance” fruits and vegetables: apples, pears, grapes, bananas, plums, berries, mini tomatoes, baby carrots, snap peas
Baked chips with salsa
Unsweetened applesauce
Celery and carrot sticks with low-fat dip or natural peanut butter
Natural PB & J (or honey) on whole grain bread
Raisins
A hard-boiled egg
Light string cheese
Low-fat cottage cheese, plain or with fruit in water, juice, or extra-light syrup
Low-fat whole grain crackers with reduced-fat, natural cheese and/or lean, natural lunch meat (minimal processing/preservatives, less than 20% of the Daily Value/480 mg of sodium)
Low-fat cream cheese on a mini whole wheat bagel
Low-fat yogurt with unsweetened whole grain cereal
Plain air-popped popcorn or low-fat microwaveable popcorn
Hummus on a whole wheat tortilla or pita pocket
Heart-healthy trail mix

Bottom Line
Packaged foods for kids may be convenient, but as evidenced by the information above, they are not healthy. To make matters worse, those that sound like a better option oftentimes are not; for example, compare the Lunchables “cracker stackers” to the pizza. In addition, the large amount of additives/preservatives and packaging these items require -not to mention the cost - make them undesirable for regular consumption. Packaged convenience foods are acceptable for occasional use, but much more often than not, kids should be consuming healthy, less processed foods such as those listed above.

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Beyond PB & J

2010-08-25T13:00:00.001-07:00

Even those who love peanut butter and jelly need something different once in awhile. Try combining one of the following with peanut butter (use natural peanut or another nut butter with no more than 50 mg of sodium per serving) for a variation on the classic:

Rather than the same old strawberry jam, try a new flavor such as: raspberry, blackberry, boysenberry, marionberry, blueberry, apricot, peach, grape, or orange marmalade
Don’t add anything, just try plain peanut butter
Grated carrots
Grated carrots and raisins
Sliced bananas
Sliced apples
Applesauce (toast the bread to prevent sogginess)
Raisins
Dates, chopped and pitted
Honey
Wheat germ and honey
Cinnamon with a small amount of sugar
A small amount of brown sugar

Another way to change up the good ol’ PB & J is to put it (or PB and an idea listed above) on something other than your traditional bread. Just be sure whatever kind of grain you use is a whole grain and a good source of fiber (> 2 to 3 grams per slice or > 3 to 5 grams per serving). Try:

A different kind of bread than you usually use
A bagel – kids love the mini-size
An English muffin
A pita pocket
A tortilla and roll it up
Waffles – put 2 together to make a sandwich
Pancakes – use 2 to make a sandwich
Low-fat crackers
Whole grain brown rice cakes (unsalted or lightly salted)
Raisin or cinnamon bread
Forget the bread altogether: - put the PB on celery, with or without raisins
- dip carrot sticks or baby carrots into the peanut butter
- spread PB on apple or pear slices – try different varieties of apples and pears

Brown Bag Lunch & Snack Ideas for the Whole Family

2010-08-24T14:00:00.000-07:00

Here are some quick, easy, healthy lunch and snack ideas your entire family will enjoy – kids and adults. However, cater to individual preferences as necessary. Some examples are complete meal suggestions, others are individual (or a few) recommendations to be paired with others. Be creative; mix and match between the various ideas. You do not need to be extravagant. Use insulated lunch bags with ice packs to keep lunches cold, as well as an insulated thermos when needed, such as for hot soup or a cold smoothie. For the basics of packing a healthy school lunch your child will actually eat, refer to Packing a Healthy School Lunch.

Vegetable sticks (e.g. carrot, celery, jicama, red/green/orange/yellow bell peppers), chopped/sliced veggies (e.g. cucumber, broccoli, cauliflower), baby carrots, fresh snap peas, mini tomatoes (e.g. cherry, grape, plum) with hummus or a low-fat dip or salad dressing
Fresh fruit – try something different: melon, berries, mango, papaya, or a kiwi, plum, or nectarine; a new variety of an old favorite, such as a different type of apple or orange
A hard-boiled egg and low-fat popcorn (air-popped or microwaved)
Spread celery and/or carrot sticks with reduced-fat plain cream cheese OR natural peanut or other nut butterˆ and top with raisins
Apple or pear slices with natural peanut or other nut butterˆ, reduced-fat/light natural cheese, and whole grain brown rice cakes (unsalted or lightly-salted; the peanut butter may be spread on the rice cakes rather than the fruit)
A reduced-fat cheese stick, an orange, a low-fat, unsweetened*, granola/cereal bar**
Low-fat yogurt with low-fat granola/unsweetened*, whole grain** cereal, a banana
Low-fat cottage cheese or plain yogurt with fruit canned in water, juice, or extra-light syrup, and a low-fat, whole grain muffin** (try baking your own muffins)
Homemade trail mix made with low-fat, unsweetened*, whole grain cereals (at least one high-fiber** brand), unsalted nuts, and dried fruit – be creative and use types of cereal, nuts, and fruit that you don’t normally use; you can also make this nut-free
Fruit smoothie – be creative and cater to individual preferences, but in general use: low-fat yogurt (vanilla or fruit-flavored; try frozen), fresh or frozen fruit, some ice cubes, and a splash of low-fat (1%) or non-fat/skim milk or 100% fruit juice; pack it in an insulated thermos and with an ice pack
Low-fat whole wheat or other whole grain crackers** with: lean meat† and reduced-fat/light natural cheese OR reduced-fat plain or flavored cream cheese OR natural peanut or other nut butterˆ, plus unsweetened applesauce and fresh snap peas
Homemade chicken salad (skinless, lean chicken breast†, a small amount of low-fat mayonnaise, and chopped celery) with spinach in a whole wheat pita**
Egg salad sandwich (made with 1 egg, mustard, and a small amount of low-fat mayonnaise) on a whole wheat mini-bagel**, three-bean salad, and sliced kiwi fruit
Tuna salad (low-sodium chunk light tuna canned in water with a small amount of low-fat mayonnaise and chopped pickle) on a whole grain bagel** with fresh green and red grapes; try using salmon instead of tuna (flaked fresh or canned in water)
PB & J (or honey or banana) with natural peanut or other nut butter (with ≤ 50 mg of sodium per serving ) on whole grain bread, pita, or tortilla **, baked potato chips, and mini tomatoes (e.g. cherry, grape, plum)
Lean turkey† sandwich on whole wheat bread** with a slice of reduced-fat/light natural cheese, lettuce, and tomato, with baked tortilla chips and salsa
Hummus on a whole wheat pita** (or whole grain tortilla**) with baby spinach, tomato, and cucumber (or other veggies, as desired), along with chopped melon
Whole wheat tortilla** wrap: lean turkey, chicken, ham or roast beef†, mustard, reduced-fat/light natural cheese (may use cream cheese in place of mustard/cheese), spinach, tomato, other veggies: avocado, olives, mushrooms, shredded carrot or cucumber, bell pepper strips, pepperoncini, or roasted red peppers, plus a fruit leather; Make it simple: a whole wheat tortilla wrapped around meat, cheese, and lettuce
A vegetable quesadilla (try chopped carrots and broccoli) with a light amount of reduced-fat cheese on a whole grain tortilla** - kids love these and don't even know they are eating vegetables! Serve them for dinner and then make an extra one to send for lunch the next day.
Whole wheat/whole grain bagel** (kids love the mini kind) with reduced-fat plain or flavored cream cheese and lean meat†, lettuce or spinach leaves, and other veggies as desired (may use low-fat mayo or mustard instead of cream cheese), low-fat yogurt, and a peach or nectarine; Make it simple: whole wheat bagel with cream cheese and baby spinach leaves
Tossed baby spinach and/or green-leaf lettuce salad with a variety of fresh vegetables (be creative), lean meats†, garbanzo or kidney beans (or other beans), baby corn or corn kernels, reduced-fat/light natural cheese, hard-boiled egg, and low-fat/light dressing with whole grain rye crackers** and a plum
A slice of leftover vegetable pizza with light cheese on a thin or whole grain crust, a simple tossed green salad (be creative) with low-fat/light dressing, and a pear
Whole wheat pasta** with marinara sauce (leftovers from dinner), low-fat cottage cheese, and baby carrots with hummus
Low-fat, reduced-sodium vegetable soup (packed in an insulated thermos) with low-fat whole wheat or other whole grain crackers**, reduced-fat/light cheese stick, and fruit (fresh, dried, or canned in water, juice, or extra-light syrup)
Low-fat, reduced-sodium lentil soup (in an insulated thermos), a fresh low-fat, whole grain roll** or slice of bread** (use a breadmaker), celery and/or carrot sticks with low-fat dip
Low-fat, reduced-sodium tomato soup (in an insulated thermos), lean meat† with reduced-fat/light natural cheese and mustard or low-fat mayonnaise on whole grain bread**, and cucumber slices

ˆ Containing no more than 50 mg of sodium per serving
* Unsweetened: Less than 8 grams of sugar per serving
** High fiber: At least 3 to 5 grams of fiber per serving, or 2 to 3 grams per slice (of bread or bagel)
† If packaged lean meat: No more than 20% of the Daily Value for sodium (480 mg) and “natural,” with minimal processing and preservatives; try the new lower-sodium varieties
Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Packing a Healthy School Lunch

2010-08-24T13:00:00.000-07:00

Coming up with something to put into your child’s empty lunchbox can be a daunting task, especially late on a school night. Packing something that’s both healthy and enjoyable for your child often seems impossible. But there are quick and easy options, other than prepackaged unhealthy items like Lunchables or a bag of chips. Here are some ideas for putting together a nutritious – and delicious – lunch for your child. In addition, refer to Brown Bag Lunch Ideas for the Whole Family for practical examples of healthy and quick lunch items/meals you can pack for your whole family.

Base your child’s lunch around low-fat whole grain products such as bread, bagels, pita pockets, tortillas, and crackers. Check the label to ensure they contain plenty of fiber: at least 2 to 3 grams per slice of bread or bagel, or 3 to 5 grams per serving.

Lean sources of protein complement whole grains well. Choose lean meats and skinless poultry breast. If you buy packaged varieties, choose those with less than or equal to 20% of the daily value for sodium (480 mg) and “natural” types with minimal processing and preservatives; try the new lower-sodium option. Water-packed, low-sodium tuna (chunk light is lowest in mercury), salmon canned in water, and hummus are also healthy choices. Use natural, reduced-fat/light cheeses sparingly, including reduced-fat plain or flavored cream cheese. Reduced-fat/light string cheese and cheese sticks are easy and typically a favorite of kids. Low-fat yogurt and cottage cheese are additional child-pleasing options. Hard-boiled eggs, unsalted nuts, and natural, lower-sodium nut butters in moderate amounts are good sources of protein, healthy fats, and vitamins and minerals.

Include at least one type of fruit that your child enjoys. Fresh fruit is the best option and quick and easy to pack. However, add variety once in awhile and throw in dried fruit (something other than a box of raisins every time), unsweetened applesauce, or fruit canned in water, juice, or light or extra-light syrup.

You’re going to have to get creative when it comes to packing vegetables - if you expect your child to eat them. Get him involved and ask him what he would enjoy. Be vigilant about it and always send veggies – and highly encourage your child to eat them. Here are some ideas:

Pack lettuce or spinach leaves and sliced tomatoes for sandwiches, pitas, and wraps; include any other vegetables your child might eat as a topping: avocado, olives, fresh mushrooms, bell peppers, cucumber slices, or roasted red peppers. Store veggies separate from the sandwich to avoid sogginess.
Throw in fresh vegetables and vegetable sticks with hummus or a low-fat dip or salad dressing that your child enjoys, such as ranch. In addition to old favorites, try new ones including jicama sticks, fresh snap peas, miniature tomatoes (grape, cherry, or plum), bell pepper strips (red, green, yellow and/or orange), or baby corn.
Pack celery and/or carrot sticks (or baby carrots) with reduced-fat plain cream cheese or natural peanut or other nut butter (with ≤ 50 mg of sodium per serving) and raisins.
Send low-fat, reduced-sodium vegetable soup in an insulated thermos so it will stay warm.
Include a can of low-sodium vegetable juice.
Send a tossed salad with new and unique salad greens and veggies that your child enjoys, as well as lean meat/poultry, whole beans (kidney, garbanzo, etc.), reduced-fat natural cheese, hard-boiled egg, avocado, and nuts or seeds – even chopped fresh or dried fruit. Be sure to include her favorite low-fat/light salad dressing (packed separately).
Make vegetable quesadillas (try chopped broccoli and carrots) with a light amount of reduced-fat cheese on whole grain tortillas - kids love these and don't even realize they are eating vegetables! Serve them for dinner and then send an extra one for lunch the next day.
Tell your child that she needs to eat all of the vegetables in her lunch before eating any treats or items she especially enjoys. This will work when they are younger, and although it may not work when they are older, it encourages vegetable consumption.

As far as beverages, plain water is the best choice. If your child consistently comes up short on his dairy/calcium intake, 1 cup (8 ounces) of low-fat (1%) or non-fat/skim milk may be appropriate. Because it is high in sugar and calories – yet low in nutrients – pack 100% fruit juice occasionally only. Avoid sending items like soda, lemonade, fruit punch, and other fruit drinks which all contain a lot of sugar and calories but have no nutritional value.

Limit highly-processed foods such as pre-packaged lunches or lunch items (e.g. Lunchables), American cheese slices, chips, cookies, soda, pre-packaged fruit beverages, and so on. These are generally very unhealthy; they tend to be loaded with calories, sugar, fat, salt, and preservatives, but provide very little nutrition.

Ensure Your Child Will Eat the Healthy Items You Pack

Include your child in the entire lunch-making process. Begin by letting her pick out his lunchbox at the beginning of the year. Involve him in planning his lunches and in the grocery shopping – from writing the list to actually going shopping and picking out lunch items. Have him help prepare his lunch, as well as actually pack the lunch.
Think outside the lunchbox and be creative. Don’t be afraid to try something new and different. Ask your child what sounds good, fun, new to her - you might be surprised. When packing a lunch is your daily task, it’s very easy to get stuck in a rut, especially if you don’t have a lot of time to do it. But kids can quickly tire of the “same old-same old” day after day . . . after day. Learn to add variety – do something fun and different.
Use cookie cutters to cut sandwiches – and other items, as appropriate – into fun shapes that your child will enjoy.
Buy a cookbook about packing healthy lunches – there are plenty available on the market and they’ll give you new ideas that your children will love.
Don’t forget an occasional special treat from you, whether it be a note, a sticker, or a cookie wrapped with colored plastic wrap and tied with a bow.

Can Diet Help with ADHD?

2010-08-18T13:00:00.000-07:00

Many health experts believe that certain dietary changes may help alleviate some of the symptoms experienced by individuals with ADHD. This is despite the fact that there are few studies on diet and ADHD to begin with; furthermore, the results are often conflicting. However, it is widely accepted that the nutrients that are best for general brain function are especially beneficial for those with ADHD. The following diet guidelines are healthy habits for any individual to practice, but even moreso for the person diagnosed with ADHD.

Eat a Healthy Breakfast
We all know the importance of eating a wholesome, well-balanced breakfast - studies have proven the multiple benefits of doing so time and time again; this recommendation is imperative for those with ADHD. In particular, a well-rounded breakfast should be largely composed of complex carbohydrates (think whole grains and fiber) and very low in simple sugars. Good accompaniments include a low-fat protein source like milk, fruit, and even some healthy fat, such as omega-3 enriched eggs. A breakfast like this prevents a mid-morning sugar crash and enables the brain to function at its best; it also gives the body plenty of fuel to complete its morning tasks. And really, your child's diet should look like this most of the time: based on complex carbohydrates and low-fat protein with moderate amounts of healthy fats, very low in sugar.

An example of a healthy and balanced breakfast includes: two slices of whole-wheat toast with 2 teaspoons of an omega-3 enriched light margarine (trans-fat free), a banana, an omega-3 enriched egg, and an 8-ounce glass of low-fat milk (organic is higher in omega-3's; if your child is sensitive to milk, try soy, rice, or almond milk).

Eliminate Artificial Colors and Preservatives
We would all do well to heed the advice to limit the numerous artificial colors and preservatives all-too prevalent in the processed foods available today; unfortunately, at present, these products are vastly expanding on the market. Very compelling is recent research which has found that some children with ADHD are sensitive to artificial colors and preservatives and their symptoms actually improve when these additives are eliminated from their diet. Based on recent studies, the American Academy of Pediatrics now advocates the elimination of food colorings and preservatives from the diet as a viable option for children with ADHD. Individuals with ADHD may do well to avoid artificial colors, especially red and yellow, preservatives like sodium benzoate (along with all of those other ingredients you can't pronounce), and additives such as artifical sweeteners (e.g. aspartame, Nutrasweet), nitrites (common in processed/packaged meats and hot dogs), and monosodium glutamate (MSG; see more at: Decoding Food Ingredients).

Cutting out additives is not easy, especially if you are accustomed to buying packaged foods and/or eating out on a regular basis. However, your child's health is well worth it. The best way to go about it is to prepare and eat fresh, whole foods. This means cooking from scratch much of the time. Be sure to read food labels, as you will be surprised at the number of items that contain food colorings, preservatives, and additives. You will see, though, that the benefits far outweigh the sacrifice, and it will be healthier - not to mention less expensive - for your entire family to eat this way.

Ensure Plenty of Omega-3 Fatty Acids
Omega-3 fatty acids, "healthy fats," are important for the brain to function well. Good sources include tuna, salmon, and other cold-water fish (which must be limited due to their high mercury content); walnuts and flaxseeds; and canola and flaxseed oils. Thankfully, more and more foods are being enriched with omega-3's, such as eggs and margarines. Chances are good, however, that your child does not get enough omega-3's through diet alone; talk to his pediatrician about the possibility of an omega-3 fatty acid supplement.

Consider a Gluten-Free/Casein-Free Diet
Although eliminating gluten (found in wheat, barley, rye, and oats) and casein (found in milk) from the diet is extensive and extremely difficult, consider going gluten- and casein-free. Many medical experts are reluctant to recommend this diet as beneficial for individuals with ADHD. However, there are numerous anecdotal reports that a gluten- and casein-free diet results in the dramatic improvement of ADHD symptoms (and even autism), and there are studies that support this. Because this diet is very specific, complicated, and challenging, consult a Registered Dietitian that specializes in food allergies and a gluten-free diet.

The Bottom Line
It's true, diet alone will probably not completely eliminate the myriad of issues associated with ADHD. However, it makes sense that the nutrients that support general brain function would be particularly helpful for those with ADHD. And it appears that some specific dietary changes are relieving the symptoms of ADHD in many individuals; these are changes that would be healthy for any individual to make, so they are definitely worth a try for those with ADHD.

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Is Organic Food Really More Nutritious?

2010-07-28T13:00:00.000-07:00

We know that organic food is better for us in the sense that it considerably lowers our exposure to harmful pesticides and other potentially dangerous chemicals. However, is organic food more nutritious in the sense of being a better source of vitamins, minerals, and/or other healthy components? The good news is that current research suggests yes, it probably is. Everyone knows that "going organic" costs more, but now you can get more "bang for your buck," so-to-speak.

What Does the Research Show?
Previous research has revealed that organically-grown food contains significantly higher levels of vitamins and minerals such as vitamin C, iron, phosphorus, and magnesium. In addition, it has been found that organic food has greater concentrations of health-promoting antioxidants and phytonutrients, as well as a lower concentration of undesirable nitrates. For example, organic kiwi fruit has been shown to have notably higher levels of vitamin C and polyphenols; polyphenols have been associated with protection against cancer, improved cholesterol levels, and better circulation.

A more recent study looked specifically at the amount of antioxidants present in organic versus non-organic tomatoes. The particular antioxidants they looked at - flavanoids - are believed to confer a variety of health benefits including the prevention of cancer, dementia, and heart disease. The results were very compelling: averaged over 10 years, the levels of one flavanoid in the organic tomatoes were 79 percent higher than those in the non-organic; the levels of another flavanoid were 97 percent higher. Furthermore, the study found that flavanoid levels improved over time as organic farming methods gradually improved the quality of the soil, which shows great promise for the future of organic produce.

Organic milk has also been studied and, compared to non-organic varieties, has higher levels of omega-3 fatty acids, vitamin E, and antioxidants.

Bottom Line
Again and again, organic foods are proving to be the best option. Not only does choosing organic ensure that you ingest fewer chemicals that are hazardous to your health, but it appears to boost your intake of healthy, disease-fighting nutrients as well. You get a double-benefit that's worth every penny you pay - not to mention the fact that you are helping the farmers, community, and planet!

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Want to Eat More Vegetables? Try Community Supported Agriculture - It Works!

2010-06-30T13:00:00.000-07:00

This Spring, my family joined a "CSA" (Community Supported Agriculture) Program. It's a produce-distribution program in which you receive a "share" of fresh, locally grown organic vegetables (and/or fruit or other items) every week or two. Learn more about CSA's at: localharvest.org/csa.

Although we have only received our first share so far, it has been an awesome experience. We've all gotten to try vegetables that we would have never tried otherwise, not to mention the numerous benefits to our family, community, and planet of eating fresh, organic, and local. We are already looking forward to receiving our next share - and it's not for another week!

To find a CSA in your area, visit localharvest.org. And when you receive your first batch of goodies, but don't know what to do with them, here is a ratatouille recipe that will incorporate many of your vegetables, even those you're not quite sure of! I have included chicken in this traditional dish to make it a one-pot meal that incorporates protein and is more satiating. And keep in mind, other vegeables - such as other types of squash - can easily be substituted for (or even used in addition to) the eggplant, zucchini, or yellow squash. Make this dish work for you and what you have on-hand!

Summer Vegetable & Chicken Ratatouille
Makes approximately 4 to 6 servings

Ingredients
1 medium eggplant (or 2 small eggplants), chopped into chunks
1 medium onion (or 2 smaller onions), chopped
1 medium (or 2 small) zucchini, chopped
1 medium (or 2 small) yellow squash, chopped
1/3 cup light or fat-free vinaigrette-type or Italian salad dressing
2 cups skinless, boneless chicken breast, cooked and chopped
1 fresh tomato, diced
3 cloves of garlic, minced (more or less based on your preference)
1/2 cup reduced-fat/light mozzarella cheese, shredded

Directions
1. Sauté all vegetables except tomato and garlic in the vinaigrette or Italian dressing until tender.
2. Place vegetable mixture in a large, oven-proof baking dish. Add cooked chicken and minced garlic; mix them in well, being careful not to "pulverize" the vegetables.. Add diced tomato; stir gently to distribute evenly.
3. Top with mozzarella cheese. Bake at 350° for 15 minutes.

To round out this perfect summertime meal - and keep it fresh - serve with fresh melon, such as Tuscan canteloupe, and slices of toasted fresh garlic bread.

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Intro to Food Ingredients You Can't Pronounce

2010-05-26T13:00:00.000-07:00

Below we identify and explain a few common ingredients that may raise questions in your mind when you see them on a food label. While it may be impossible to cut these ingredients out of your diet completely, it is wise to limit them as much as possible - especially if you are pregnant, breastfeeding, or feeding your children.

First on the list is Monosodium Glutamate (MSG). Entire articles can - and have - been written on this one ingredient alone. It is a flavor enhancer often found in salad dressings (and dressing/dip powders and mixes), taco seasonings, enchilada sauces, instant rice meals and mixes, soups (and soup mixes), and the list goes on and on . . . It is common in Asian and Mexican items. When you find monosodium glutamate on a food label, look at the alternatives - often the higher-priced, name brand equivalents do not contain MSG. And in this case, it is worth paying more. Please note: hydrolyzed vegetable protein (HVP) and autolyzed yeast extract, which you may also see on ingredient labels, are the same as monosodium glutamate.

Over the years, many claims have been made regarding the possible negative consequences of MSG. Adverse reactions have been reported, including headache and migraines, chest pain, rapid heartbeat, nausea, dizziness, weakness, and numbness or tingling of the face, neck and other areas. It has been widely acknowledged that some people may have a sensitivity to this additive and, in that case, should avoid it. Furthermore, some experts suggest that MSG may be linked to various health problems such as obesity and certain neurological disorders; however, further research is necessary to make any definitive conclusions.

Although research has not proven that there are any risks of ingesting monosodium glutamate, neither have studies shown that there are any benefits associated with it. Thus, common sense dictates that it is prudent to avoid products containing this ingredient.

You will find Powdered Cellulose on the ingredient statements of shredded cheese; it is added as an anti-caking agent to prevent the cheese shreds from naturally melding back together into a brick of cheese. Cellulose is primarily obtained from wood pulp or cotton and is largely used in the manufacture of paper, paperboard, and cardstock as well as fabrics derived from cotton, linen, and other plant fibers. Water-soluble adhesives, such as those present in wallpaper paste, are composed of cellulose. Powdered cellulose is a white powder; it is a purified, mechanically disintegrated cellulose obtained by processing the pulp of a fibrous plant material. Essentially, it can be likened to sawdust. This is something I choose not to ingest, and I definitely do not want my children to ingest - ever! The simple alternative is to shred your own cheese in large batches using a food processor, then freeze the cheese in smaller, individual freezer-safe containers to be used as needed. The containers of cheese will last in the fridge for more than a few days, or can be placed back in the freezer after a single use.

Sodium Tripolyphosphate (STPP) is a preservative found in highly processed instant foods such as Kraft Macaroni & Cheese and Kraft Easy Mac; it is also added to soaps, detergents, and a large variety of household cleaning products to enhance their cleansing abilities. STPP is a strong cleaning agent that is widely used in laundry detergent, dishwasher detergent, toilet cleaners, and surface cleaners. As a food preservative, it is often added to red meat, poultry, and seafood products in order to retain moisture and tenderness; it has also been used in beverages, including milk and fruit juice, to preserve quality. As hard as I try to keep my children safe and away from my dishwashing detergent and toilet cleaner, why on earth would I allow them to consume this food ingredient?

Bottom Line
This list of questionable food additives could go on and on. The purpose of this article is to make you aware that these ingredients exist, alert you about the necessity of always reading food labels, and to cause you to analyze and re-think what you may be putting into your body and your children's bodies. Moderation in everything is always the key - however, there may be some items that you prefer to cut out altogether.

Copyright © 20010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Solving the Dinner Dilemma

2010-04-28T13:00:00.000-07:00

All of us wives and moms have been there: It's 5 o'clock. You've just walked in the door after being away all afternoon. Your kids are complaining of hunger and asking you what's for dinner. Your husband is on his way home from work, and will be ready to eat the moment he arrives. But you haven't even had a chance to think about dinner. Nor do you know what you have available to throw together as a "quick fix" because you haven't had a chance to get to the grocery store for anything other than milk and bread for the past week.

It's on nights like these that we're tempted to make a quick pass through the drive-thru. And that's okay occasionally. But it's not healthy for you or your family to rely on, nevermind the expense. More often than not, it's better to have a plan in place about how you will solve your last-minute dinner dilemmas. Here are some suggestions:

1. Have at least 5 meals that you can make in 30 minutes or less, and keep the ingredients on-hand. For example: stock the pantry with whole wheat spaghetti noodles and jars of marinara sauce; keep extra-lean ground turkey breast in the freezer. Now you've got a spaghetti dinner ready for the making! Another idea: always have whole wheat/whole-grain tortillas available in the fridge - you can stuff them with anything (whole or non-fat refried beans, instant brown rice, reduced-fat cheese or cream cheese, lean meat, vegetables, and so on - just make sure you've got something on-hand) and turn it into a meal! These are your "go-to"meals, especially during busy weeks or when you're tired of cooking.

2. Create a weekly theme night. For example, Monday night is Italian/pasta night, Tuesday is taco (or other Mexican fare) night, Fridays are pizza night, Saturdays are burgers, steaks, or kebabs on the grill, and so on. For nights when you don't feel like cooking or are on-the-go, plan a couple of easy, quick dinners: Sunday evenings could be grilled cheese sandwiches with soup, Wednesdays might be tortillas wrapped around reduced-fat cream cheese, lean meat, and fresh vegetables alongside baked potato chips or baked tortilla chips and salsa. Include one or 2 monthly theme nights as well, such as serving (a healthy) breakfast for dinner on the 1st of every month. Keep in mind, these nights are not set in stone and are interchangeable. For example, if your son has an unexpected soccer game on your regularly scheduled taco night, swap tacos with a quicker and easier meal, such as grilled cheese sandwiches and soup.

3. Plan ahead, plan ahead, plan ahead. Need I say it again? Plan ahead. In general, grocery shop only one time per week. Make a master grocery list of items you usually buy and print it out (to save time, print multiple copies - 1 for each upcoming week; be sure to save the list so you can make changes as needed). This way you can easily and quickly mark the items you need to purchase each week, as well as add things to it that you may not ordinarily or regularly buy. Before planning your meals for the next week and making your weekly shopping trip, take a look at your calendar over the next week. How many (and which) nights are super busy? What do you want to do for those nights? On your not-so-busy nights, is there anything "special" you'd like to prepare? What are some of your and your family's favorite recipes? What do you need to buy in order to make those meals? Your meal plan for the next week does not have to be written out and you're not bound to it, but having a general idea or plan for what you're going to do is always the best option.

4. Put your crockpot to use! Most women have a crockpot, but rarely use it. What's more, there are numerous cookbooks available that are dedicated solely to cooking in a crockpot. This combination can make cooking an entire meal really easy, healthy, and fast! In addition, put your BBQ grill to use regularly - especially during the Spring and Summer months. Enlist the help of your husband with this, and he won't even mind assisting with dinner!

5. Prepare a double recipe one to two times per week - or on the weekend - when you have some extra time. Freeze the extra meal so that you can pull it out at a moment's notice - whenever you have no time to cook or just don't feel like cooking. Or prepare and freeze extra portions of a meal, such as cooked ground meat when making spaghetti; on taco night next week, just pull the cooked meat out of the freezer and put it in the fridge to thaw.

When all else fails . . .
Thankfully eating out healthfully is becoming more and more of a reality. And you may want to plan one night a week for this - such as picking up healthy sub sandwiches on game night, or grabbing some light Asian cuisine after running around doing errands all day. In general, plan to do this only when cooking a healthy meal is virtually impossible, and avoid doing so more than once per week.

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Nourishing Your Skin from Within

2010-03-25T13:00:00.000-07:00

The majority of Americans, especially women, are well-versed on ways that we can nourish and improve the look of our skin, at least externally. We are inundated. Lotions, creams, gels. Anti-aging, anti-wrinkle, anti-sun damage. Masks, peels, microdermabrasion. Products and treatments to detoxify, replenish, and protect our skin - as well as promote a more youthful appearance - abound. It seems as though new, often costly, options to revitalize our skin appear almost daily.

All of this makes me wonder: Isn’t there something more effective, more lasting we can do with our time, effort, and money in our struggle to enhance and combat aging skin? Something more than just dabbing lotion onto our wrinkles, fine lines, and sun-damaged tissues?

Most of us have heard the old adage: “Beauty comes from within.” And it’s true. Character, integrity, care and concern for others; it’s our inner traits which make us beautiful people. But that saying carries truth in another way as well.

When it comes to beauty, nothing is more attractive than being healthy and full of life. We can use countless creams and a variety of external treatments to try and improve our outward appearance, but true beauty begins with taking superior care of our entire body. We need to begin to think of beauty as beginning from the inside and working its way out. After all, what is more beautiful than vibrant, good health?

Fortunately, optimizing our diets can do more than enhance our overall physical health and well-being - it can improve our complexion and diminish the signs of aging. In fact, one study actually found that older adults who ate a healthier diet experienced less skin wrinkling than those who consumed a diet of poorer quality.

Be aware, we can never completely halt or reverse the signs of physiological aging; it is only natural and normal for our skin to reflect the truth that our physical bodies are getting older. Nevertheless, there is much we can do to ensure that our skin looks as healthy as possible, regardless of our age - young or old. On top of that, environmental toxins such as pollution, ultraviolet rays from the sun, an inadequate diet, and stress can all contribute to premature aging by causing damage to our skin cells. This is where we have the most potential to help our skin become more healthy and radiant.

Vitamins A, C, and E have been found to play the largest role in promoting a healthy, glowing complexion. They are potent antioxidants, which means that they protect our body’s cells from damage – including our skin cells.

Studies show vitamin A helps maintain the tissues that are on the surface of the skin. Vitamin A may even function as an internal sunscreen, protecting the skin from sun damage that can lead to wrinkles and age spots. A deficiency of vitamin A may cause dry, flaky skin. Aside from the fruits and vegetables included in the chart, vitamin A is sufficiently present in carrots, pumpkin, winter squash, dark leafy greens, asparagus, mango, and apricots. When grocery shopping, keep in mind that vitamin A is most prevalent in yellow, orange, red, and dark green produce; the more intense the color, the more vitamin A it contains. Vitamin A is also located in egg yolks and milk.

Research reveals that vitamin C promotes the turnover of skin cells and the formation of collagen – the connective tissue that gives skin its elasticity and fullness – thus making it appear more youthful. In addition, vitamin C might prevent the production of arachidonic acid, a chemical that may contribute to the formation of wrinkles. Vitamin C is widespread among fruits and vegetables; in addition to those listed on the chart, the absolute best sources are citrus and kiwi fruits, mango, berries, Brussels sprouts, dark leafy greens, and green and yellow bell peppers.

Vitamin E is another antioxidant that has been shown to protect skin from damage by the sun’s ultraviolet rays. There is also a possibility that vitamin E helps delay the signs of aging skin by causing a decrease in the production of collagenase, an enzyme that breaks down collagen and causes the skin to sag and wrinkle. Reliable sources of vitamin E include vegetable oils (including products made with vegetable oils such as margarine and mayonnaise; choose healthy oils such as olive and peanut oil and those listed as sources of omega-3‘s below), wheat germ and wheat germ oil, almonds, hazelnuts, peanuts, natural peanut butter, sunflower seeds, dark leafy greens, avocadoes, asparagus, and whole grains. Also, fruits and vegetables that contain vitamin E – there are few – are indicated on the list below.

In addition to the antioxidant vitamins, essential fatty acids – particularly omega-3 fatty acids – have been shown to exert a positive effect on our skin’s health and appearance. Fatty acids are involved in the synthesis of skin cells and are a primary component of the skin‘s outer layer; they are essential to the integrity of our skin and a deficiency can cause dryness, flaking, and scaling. In addition, omega-3 fatty acids may reduce the inflammation of tissues that could lead to the development of wrinkles. Omega-3 fatty acids even appear to improve severe skin conditions such as dermatitis, psoriasis, and eczema. There are numerous other benefits of omega-3 fatty acids, so they are definitely a nutrient you want to ensure you are consuming. Ways to incorporate these healthy fats into your diet are through fatty fish such as salmon, albacore tuna (women who are of childbearing age, pregnant, or breastfeeding and young children should limit due to mercury), lake trout, and sardines; tofu and other soybean products; walnuts, flaxseeds, soybeans and their oils; canola oil; nuts and seeds such as almonds, hazelnuts, pecans, Brazil nuts, pumpkin and sesame seeds; egg yolks; kidney, great northern, and navy beans; wheat germ; winter squash; and dark leafy greens such as spinach and kale.

Even more reason to load up on fruits and vegetables: studies reveal that phytochemicals such as lutein and lycopene function as antioxidants and, among many other positive effects on the body, may protect the skin from sun damage. (This may be especially true when combined with other antioxidants such as vitamin E.) Lutein has also been shown to improve the skin’s hydration and elasticity thereby reducing the signs of aging. Lutein is found primarily in dark leafy greens such as spinach, kale, savoy cabbage, and collards; it is also present in egg yolks, corn, Brussels sprouts, broccoli, green beans, zucchini, red grapes, and kiwi fruit. Lycopene is most commonly found in tomatoes and tomato products. Other sources include papaya, watermelon, pink guava, pink and red grapefruit, red bell peppers, and apricots.

Lastly, limit smoking and alcohol consumption and drink at least 64 ounces (8 cups) of water per day to keep your skin well-hydrated and nourished; exercise regularly to increase blood flow throughout your body – this will maintain a fresh and healthy- looking complexion; and be sure to get plenty of beauty sleep, which is when skin cells repair and replenish themselves.

To end on a very promising note for dark chocolate lovers around the world: one study reports that flavanoids (antioxidants) in cocoa improve the appearance of skin by increasing hydration, decreasing coarseness and scaling, helping to protect from the sun, and defending against wrinkles by thickening the outer layer of skin. Not that we need another excuse to eat chocolate! Keep in mind, the type of chocolate does matter - highly processed chocolate doesn’t possess the benefits of cocoa; choose products that contain at least 70% cocoa powder and aren’t overly processed such as dark, semisweet, or bittersweet chocolate; avoid Dutch-processed as its processing destroys the flavanoids. However, chocolate isn’t spinach and is high in calories - as always, moderation is key. We don’t want beautiful, younger-looking skin at the expense of our waistlines!

We can all benefit from eating more healthfully, drinking plenty of water, being physically active, and getting a good night’s sleep. And we can relish that occasional piece of chocolate knowing that it might be doing more than tantalizing our taste buds! Whatever your motivation, eating a diet rich in fruits, vegetables, and healthy fats will nourish your entire body – and be of benefit in numerous ways.

The top fruits and vegetables for nourishing your skin include:

Broccoli: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of omega-3 fatty acids and lutein.
Butternut Squash : Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids.
Cantaloupe: Excellent source of vitamins A and C; A predominant fruit source of beta-carotene (the most valuable form of vitamin A).
Collard Greens: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
Guava: Leading source of vitamin C, Excellent source of vitamin A; Source of lycopene
Kale: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
Papaya: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of lycopene.
Red Bell Peppers: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of lycopene.
Romaine Lettuce: Leading source of vitamin A, Excellent source of vitamin C; Source of omega-3 fatty acids and lutein.
Spinach: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
Sweet Potatoes (Yams): Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; A predominant vegetable source of beta-carotene (the most valuable form of vitamin A).
Swiss Chard: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of lutein.
Tomatoes (and Tomato Products): Excellent source of vitamin C, Contains vitamin E

Homemade Pizza: More than just a meal

2010-02-24T13:00:00.000-08:00

Stretch your family's food and entertainment budget by making your own pizza at home. Not only does it save a lot of money, it is simple to turn it into a very healthful meal. In addition, it is a fun event for family members of all ages; this is a perfect occasion for family bonding and provides memories that are sure to last a lifetime.

Start with the crust It's easy to make a low-fat, whole-wheat crust, particularly if you use a breadmaker. Here is a great recipe for a 12-inch crust, and directions for baking:

1 cup water
1 Tablespoon Olive oil
1-1/2 teaspoons sugar
1/2 teaspoon salt
1-1/2 cups whole wheat flour
1 cup bread flour
1 teaspoon active dry yeast

If using a bread maker, select the Pizza Dough Cycle. When the dough is complete, place it on a pizza stone that is lightly covered with flour (whole wheat flour is best). Spread the dough out to the edges of the stone, then prick well with a fork.

Bake at 425 degrees for 10 minutes, until edges turn a light golden brown.
Remove from oven, add toppings, then return to oven and bake an additional 20 minutes at 425 degrees.

For younger children, rather than making a pizza crust, they can place their toppings on halves of a whole-wheat bagel or English muffin.

Next comes the sauce Rather than making or purchasing a special pizza sauce, save time and money by using your family's favorite marinara/spaghetti sauce. If you make your spaghetti sauce from scratch, first of all, good for you! Whenever you cook spaghetti, prepare a little extra red sauce (before adding the meat) and place that additional sauce in a freezer-safe storage container; store the sauce in the freezer or refrigerator until you are ready to use it for your pizza.

The all-important pizza toppings Load up on the fresh veggies and low-fat meats. Green bell pepper, red bell pepper, even yellow or orange bell pepper, onion, spinach, tomatoes (fresh and/or sundried), olives, mushrooms, even yellow squash (yum!) . . . the possibilities are limitless. Pineapple is also a good (fruit) choice. Turkey pepperoni and Canadian bacon are perfect meat options - if you're really pressed, you can even take lean lunch/deli meat, tear it into pieces, and place it atop your pizza; a young child can simply place a slice on top of his bagel or English muffin half. Also, consider substituting extra-lean ground turkey seasoned with your favorite spices for sausage.

Last but not least, the cheese Use a lower-fat variety of cheese, such as part-skim mozzarella. Purchase a large quantity at one time, such as 4 pounds, and shred it all at the same time using a food processor. Then store it in freezer-safe containers in the freezer and thaw in the refrigerator as needed. This ensures that the cheese you use is low-fat, fresh, and preservative-free.

Making homemade pizza is sure to become a beloved family tradition. What could be better than enjoying a healthy pizza, saving a lot of money, and spending quality time with family - all at the same time?

Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Quick, Easy, & Healthy Mac 'n Cheese

2010-01-20T13:00:00.001-08:00

What child doesn't love to eat macaroni and cheese? And what mom doesn't love how quick and easy it is to make, but wish it were a little bit healthier for their kids? Well, now we moms can have the best of both worlds. Here are some quick and easy ways to make the macaroni and cheese that you serve to your family more healthy:

Use non-fat/skim milk during preparation.
The best option is to omit the butter. You can also decrease the amount of butter the macaroni and cheese calls for by half and/or substitute reduced-fat/light (trans-fat free) margarine.
Add chopped, fresh broccoli. You can use frozen broccoli instead, but the fresh variety lends better flavor and texture. Be generous in the amount of broccoli that you add - kids tend to overlook the fact that they are eating green vegetables when it's "hidden" in one of their favorite meals! To make it quick and easy, throw the chopped broccoli into the boiling water with the macaroni noodles - just add it towards the end of cooking since vegetables don't need to be boiled for long. Be creative and try adding other chopped veggies: green or red peppers, green onions (scallions), or even tomatoes.
There are a few choices for meat additions. Extra-lean, all-white ground turkey breast (such as that by Jennie-O or Honeysuckle White) is the most healthy option. But we all enjoy a little hot dog with our mac 'n cheese every once in awhile. In these instances, use an all-white turkey dog, just make sure it is fat-free or low-fat (such as that by Ball Park Franks). As an alternative to hot dogs, add smoked turkey sausage or turkey kielbasa, but again, ensure the product you choose is low in fat (such as that by Jennie-O or Hillshire Farm), or try Turkey Lit'l Smokies by Hillshire Farm. Again, unless you are using ground turkey, toss the meat into the boiling water with the noodles to make it a truly easy one-dish meal.

Macaroni and cheese is a long-time favorite of children and adults alike. It's quick, easy, and tastes good. But why not make a few simple changes and additions in order to make it more healthy for yourself and the ones you love?

Cranberried-Onion Chicken & Rice Dish with Green Vegetables

2009-11-10T13:00:00.000-08:00

This flavorful, nutrient-packed meal is perfect for Fall and Winter. Always a favorite, it is simple to prepare when entertaining guests for a dinner party, or hosting a Christmas party. The cranberries lend a bit of sweetness to the savory sauce, so the dish pairs wonderfully with steaming brown rice and cooked, leafy green vegetables.

Ingredients:
1 pound Chicken Breast, thawed
1 14-ounce can Whole Cranberry Sauce
1 Tablespoon Garlic & Herb Mrs. Dash Salt-Free Seasoning
2 Tablespoons Minced Onion
1 cup Fat-Free Catalina Salad Dressing

Accompaniments:
Cooked Brown Rice
Cooked leafy green vegetables, such as broccoli, spinach, or asparagus

Directions:
1. Place chicken in an oblong 13 x 9 baking dish.
2. Mix remaining ingredients together; pour over chicken.
3. Bake at 300° for 50-55 minutes.
4. Serve over steaming brown rice and with cooked, leafy green vegetables. Enjoy.

Makes approximately 4 servings.
Copyright © 2009 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.

Guiltless Creamy Mashed Potatoes

2009-10-25T13:00:00.000-07:00

Perfect for Thanksgiving or Christmas dinner, no one will know that these mashed potatoes are incomplete - they're missing all of the fat and calories present in traditional mashed potato dishes. Even though this version is healthy, it remains robust in flavor and as creamy as their full-fat counterparts. In addition, the peels left on the potatoes provide great texture and additional nutrients, such as fiber. Serve alongside glazed carrots for a perfect completment.

Ingredients
2 pounds red potatoes, cubed (approximately 8 potatoes; also, try a combination of red and yellow potatoes)
1 cup fat-free, reduced-sodium chicken broth
4 ounces (half an 8-ounce container) Reduced-Fat (such as Philadelphia 1/3 Less Fat) Chive & Onion Cream Cheese
1/2 cup fat-free sour cream
1/2 teaspoon dill weed

Directions
1. Pour broth into a large saucepan, then add potatoes. Cover and bring to a boil over high heat; reduce heat to medium and simmer for 15 minutes, stirring halfway through.
2. Uncover potatoes and stir. Simmer, uncovered, for an additional 5 to 6 minutes, until potatoes are tender and most of the broth is absorbed.
3. Reduce heat to low and add cream cheese. Mash potatoes slightly, until cream cheese has melted.
4. Add sour cream and dill weed.
5. Mash potatoes to desired consistency, preferably a bit lumpy. Heat through and serve.

Makes approximately five 1-cup servings

Healthy Pumpkin Soup ~ A Perfect Fall Dish!

2009-09-25T13:00:00.000-07:00

Gather around the fireplace, everyone. This tasty pumpkin soup is perfect to warm you up on a chilly, Fall day. It is very hearty; pair it up with a toasted sandwich on whole grain bread plus a piece of fresh Fall fruit - like an apple or a pear - and you've got a quick, healthy, stress-free dinner. Even better, combine it with freshly toasted pumpkin seeds and warm up some hot apple cider or cocoa; let the Fall festivities begin!

32 ounce box (4 cups) fat-free, reduced sodium chicken broth (such as Progresso)
1 medium onion, chopped (about 2 cups)
4 medium-sized cloves garlic, minced
1/16 teaspoon crushed red pepper, if desired (may add up to 1/8 teaspoon for a more spicy flavor)
4 ounce box (approximately) long grain & wild rice (such as a 4.2 ounce box of Rice-A-Roni Nature's Way)
1-1/2 cups fat-free half-&-half
1 can (15 ounces) pumpkin

Bring broth to a boil. Add onion and garlic, cook 3 to 5 minutes until tender. Stir in crushed red pepper, if desired. Pour long grain rice (and enclosed seasoning packet, if applicable) into the broth; stir well to combine. Reduce heat and simmer, covered, for about 30 minutes.

Stir half-&-half into the broth and rice mixture; cook and stir until it is bubbly and thickens slightly. Add the pumpkin; stir until mixed well and heated through. Enjoy!

Salmon Fettuccine Alfredo for the Health-Conscious

2009-08-26T13:00:00.000-07:00

This is a light, healthy version of a classic, widely-enjoyed pasta dish. Adding salmon provides heart-healthy 0mega-3's and replacing regular pasta and flour with whole wheat varieties contributes fiber, phytochemicals, and antioxidants. Additionally, substituting fat-free chicken broth and cream cheese for their whole-fat counterparts eliminates needless fat and calories, and using reduced-sodium chicken broth reduces excess sodium. Despite it's healthy attributes, this dish is packed with flavor!

Makes 4 servings, approximately 1 cup each

Ingredients

8 ounces skinless, boneless salmon fillets
8 ounces whole wheat fettuccine noodles
1 cup (8 ounces) fat-free, reduced-sodium chicken broth (monosodium glutamate-free/MSG-free)
1 Tablespoon whole wheat flour
1/3 cup fat-free plain cream cheese (or reduced-fat flavored cream cheese)
1/8 teaspoon ground black pepper
¼ teaspoon ground nutmeg
2 Tablespoons fresh parmesan cheese, shredded
¼ cup chopped fresh parsley (or to taste)
Optional: 1 to 2 cloves fresh garlic, finely minced (or use a garlic press)

Directions
1. Preheat broiler. Place salmon filets on rack of a broiler pan. Position oven rack so salmon will be 4 to 6 inches from the heat source. Broil for approximately 4 to 6 minutes per each ½-inch of thickness, until salmon is opaque throughout and flakes easily with a fork. (If salmon is more than 1-inch thick, turn once, halfway through broiling.) Flake salmon into chunks.
2. Cook fettuccine noodles as directed on package and drain.
3. Combine chicken broth and whole wheat flour in a medium (3 quart) sautè pan; stir well. Add cream cheese, pepper, and nutmeg (and garlic, if desired). Bring to boil; stir constantly with a wire whisk until sauce thickens.
4. Add noodles to sauce and toss together. Garnish with parmesan cheese and chopped parsley.

Additional Tips
• Keep in mind that even if you are not particularly fond of fresh parsley, its flavor, texture, and color are very complementary to this dish, plus it is full of health-boosting nutrients!
• Consider serving with steamed or grilled asparagus for an even more healthful, tasty, and colorful meal.

Cookbook Review ~ The Toddler Café: Fast Recipes and Fun Ways to Feed Even the Pickiest Eater by Jennifer Carden

2009-07-25T13:00:00.000-07:00

(Published by Chronicle Books, 2008; Paperback)

If you have a child between the ages of 2 and 6, then this cookbook is a valuable tool and resource for you! It is no secret that it can be difficult to feed young children, not to mention feed them healthfully. But this book provides a myriad of tips and recipes that make it possible – and even fun – to do so. If mealtimes tend to be a struggle in your home, this book will help make your life less stressful.

Written by a chef and food stylist, who is also a mother
In a word: Creative
Chapters:
· Introduction
· Vegetables
· Pasta and Rice
· Beans; Protein
· Sandwiches
· Fruit
· Snack Attack
· Index
· Table of Equivalents
Contains 50 healthy, unique, and fun dishes that are relatively quick and simple to prepare and appropriate for 2 to 6 year olds. Examples include: "Let Us Roll Ups" (meat and veggie-filled lettuce roll-ups), "Lily Pad Pancakes" (silver-dollar pancakes containing green peas), "Tiny Spinach Mountains"(cooked spinach with raisins), "Swamp Soup" (vegetable soup), "Pumpkin Pockets"(pumpkin-filled ravioli), "Bada Bang Bada Bean Dip"(dairy-free bean dip), "Treasure Triangles" (black bean and banana-filled pastry), "I Heart Tofu" (baked tofu with dipping sauce), and "Peanut Butter Globe Globs" (peanut butter and cereal snack).

Recipes provide an Introduction, Variations, Toddler Tips, and/or Recipe Notes
Gets young children involved in mealtime preparation (including helping set the table), cooking and eating healthfully, and cleaning up
The introduction is very thorough and gives many practical tips for feeding young kids and establishing mealtimes. It provides ideas for teaching children mealtime manners and responsibilities; to enjoy healthy, natural foods (rather than having to hide them); and to take pleasure in mealtimes. The introduction also includes useful meal preparation and cooking suggestions.
Family-friendly design: very colorful and includes photos throughout

Lemon Jell-O Cake Recipe: A Lighter Version

2009-06-24T13:00:00.000-07:00

This is the perfect summer dessert – for children and adults of all ages. My entire family loves it; my young daughter even enjoys it as her birthday cake. It may not be beautiful, but it is delicious and refreshing! Even better, this version is light and healthy, substituting sugar-free Jell-O for the regular, egg whites for whole eggs, applesauce for oil, and using less powdered sugar than in the original recipe.

Cake:
1 box Yellow Cake Mix
1 small box (3 ounces) Sugar-Free Lemon Jell-O (not pudding)
4 Egg Whites
3/4 cup Water
3/4 cup Applesauce
Non-Stick Cooking Spray

Glaze:
1/3 cup Lemon Juice (or Juice from 2 Fresh Lemons)
1 cup Powdered Sugar

Directions:
1. Mix together cake mix, Jell-O, egg whites, water, and applesauce.
2. Lightly spray an oblong 13 x 9 pan with non-stick cooking spray. Bake at: 325 degrees in a glass pan, 350 degrees in a metal pan - for 30 to 35 minutes.
3. While the cake is baking, mix together the powdered sugar and lemon juice to make the glaze
4. While the cake is still hot, punch holes in the top of the cake using a toothpick or the tip of a skewer, not a fork.
5. Pour glaze over the cake while the cake is still hot.
6. If desired, place cake in the refrigerator for at least 4 hours. Serve chilled for a perfect summer treat!

Tips for Healthy Kids

2009-05-20T13:00:00.000-07:00

The rates of overweight and obesity – and the related health conditions, such as diabetes and high cholesterol – have increased dramatically among both children and teens. Thus, it is imperative that parents take measures to prevent unhealthy weight gain in all of their family members. Three key areas to focus on are: healthy eating habits, regular physical activity, and limited “screen time." Additionally, parents must serve as role models and demonstrate these healthy behaviors for their children.

Healthy Eating Habits

Do your best to offer your child three regular meals, with healthy snacks as needed between meals, each day.

Be sure that your entire family eats only while sitting down at a table rather than while walking around or doing other activities; be vigilant to avoid anyone eating in front of the TV. Sit down to meals together as a family as often as possible.

Pay close attention to portion sizes, especially for grains (e.g. bread, rice, pasta, crackers) as well as fats (e.g. butter and margarine, oil, regular salad dressings and mayonnaise, other high-fat foods); teach your child to do so as well.

One of the most important habits to learn is paying attention to hunger and fullness cues: teach your child to eat only when he is truly hungry and to stop as soon as he starts to feel satisfied (full, but not "stuffed").

Limit eating out to no more than one time per week, and fast food to once or twice a month (or less). When your family (or child) does eat out, choose healthy restaurants and order healthy options off of the menu.

Only allow your child to drink sweetened beverages such as juice, soda, and fruit drinks occasionally, and limit them to 8 ounces or less each time. Try diluting juice and fruit drinks with water.

Grocery shop no more than one time per week – this will save time, money, and prevent impulse purchases of unhealthy foods and items you and your family don’t really need. Always make a list and stick to it. Never shop when you (or your child) are hungry because everything will look good and you’ll be tempted to put more than you need to – including unhealthy items – in the cart. Read nutrition facts labels carefully and compare products.

Have your child's weight checked no more than one time per week, such as at the dietitian’s and doctor’s offices.

Physical Activity
All children need regular physical activity, which means at least 1 hour per day, at least 5 days per week. Now this doesn’t mean that they have to take part in structured exercise they dislike – as adults often do – such as running around a track or walking on a treadmill. Being physically active includes being outside and running around with friends, riding bikes, going on a walk around the neighborhood with the family, and playing active games indoors or outdoors.

“Screen Time”
Limit your child’s “screen time” to 1 hour or less per day. “Screens” include: TV, movies, video games, and the computer (other than for homework use).

The link between “screen time” and weight is at least threefold and has both direct and indirect causes. It was initially believed that the weight gain associated with watching television was due exclusively to the fact it is very passive and takes the place of active, calorie-burning play. This is true, however, there is a possible indirect link between sitting in front of a screen and unhealthy weight gain: children see many very appealing advertisements for junk food that promote the consumption of high calorie foods and beverages. The third link is that we tend to snack while sitting in front of a screen, whether we are really hungry or not.

Alternatives to “screen time” include playing outside, reading books, board or card games, playing sports, riding bikes, arts and crafts, going for a walk, going to the park, going swimming, cooking, creative writing or drawing, going to the library, yarn crafts (or other needlework), going to the YMCA or other recreation center, and so on.

Modeling Healthy Habits
It is critical for parents to model healthy habits in front of their children. For example, the more often they observe you eating fruits and vegetables, the more likely they are to eat them. The same is true with physical activity and screen time: the more active you are, the more active they are likely to be; the less TV you watch, the less TV they are going to watch. We can’t tell our children one thing, do another, then actually expect them to listen to us – they will watch us and repeat what they see us do, not what they hear us say.

Healthy Cookbooks for Parents

Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food by Jessica Seinfeld

The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals by Missy Chase Lapine

The Moms' Guide to Meal Makeovers: Improving the Way Your Family Eats! by Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD

Meals Without Squeals: Child Feeding Guide and Cookbook by Christine Berman, MPH, RD and Jacki Fromer

Quick Meals for Healthy Kids & Busy Parents: Wholesome Family Recipes in 30 Minutes or Less From Three Leading Child Nutrition Experts by Sandra K. Nissenberg, MS, RD, Margaret L. Bogle, PhD, RD and Audrey C. Wright, MS, RD

Healthy Cookbooks for Kids

The Healthy Start Kids' Cookbook: Fun and Healthful Recipes Kids Can Make Themselves edited by Sandra K. Nissenberg, MS, RD

The Everything Kids' Cookbook: From Mac 'N Cheese to Double Chocolate Chip Cookies by Sandra K. Nissenberg, MS, RD

Kids' Fun and Healthy Cookbook: Over 100 Step-by-Step Recipes by Nicola Graimes

The Healthy Body Cookbook: Over 50 Fun Activities and Delicious Recipes for Kids by Joan D’Amico and Karen Eich Drummond

I Made It Myself! Fun and Healthy Recipes for Kids to Make by Sandra K. Nissenberg, MS, RD

Cookbooks for Packing Healthy Lunches

Brown Bag Success: Making Healthy Lunches Your Kids Won't Trade by Sandra K. Nissenberg, MS, RD and Barbara N. Pearl, MS, RD

The Top 100 Recipes for a Healthy Lunchbox: Easy and Exciting Ideas for Your Child's Lunches by Nicola Graimes

Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim by Rallie McAllister, MD

The School Lunchbox Cookbook: Tasty, Nutritious, and Easy Lunches Your Kids Will Love by Miriam Jacobs

Nutrition Websites (these still count as "screen time"!)

Dole Kids Fruit and Vegetable Cookbook: dole5aday.com/html/kids/Kids%20Cookbook.html

American Heart Association Recipes: deliciousdecisions.org

KidsHealth by Nemours (kids, teens, and parents): kidshealth.org

Kidnetic.com by International Food Info Council (9-12 year olds and parents): kidnetic.com

Body and Mind by Centers for Disease Control and Prevention (9-13 year olds): bam.gov

EatFit by Regents of the University of California (adolescents and teachers): eatfit.net

Nutrition Explorations by National Dairy Council (kids, parents, and teachers): nutritionexplorations.com

Wisenhimer (5-12 year olds and parents): wisenhimer.com

MyPyramid for Kids by the USDA (6-11 year olds): mypyramid.gov/kids and mypyramid.gov/mypyramid/index.aspx

MyPyramid for Preschoolers by the USDA (2-5 year olds): mypyramid.gov/preschoolers

MyPyramid by the USDA (for the general population): mypyramid.gov/pyramid/index.html and mypyramid.gov/mypyramid/index.aspx

The Truth About Fad Diets

2009-04-08T13:00:00.000-07:00

“I have come that they may have life,

and that they may have it more abundantly.” John 10:10b

God not only wants us to have life, but to have it abundantly. He created us to enjoy life. And not just a life of fullness, but a life of overflowing. It’s all too easy to get so knee-deep in the “stuff” of everyday life that we lose sight of all that God has for us. Is your life rich, abounding, ample, spilling over? How about bountiful, lavish, flourishing, more than enough? I envision a cup that is not only full to the brim, but running over. That’s what God wants for our lives. His purpose for us is not just to get through this life – to merely survive it; no, His purpose for us is to be unstoppable and to do great things for Him – to thrive in this life.

Because of this, God does not want us to become bogged down with trivial issues such as food and eating and weight. We can’t truly enjoy life to beyond the fullest if we’re always worried about such things – what I can and cannot eat, if this piece of cake will cause me to gain ten pounds, if my backside looks “fat” in these jeans.

The phrase I relay to my clients – and everyone I know – is: “Fad diets are bad diets.” Even so, I undoubtedly hear from my friend in aerobics class or my dear aunt at our family reunion about the latest lose-weight-quick diet she is following. The truth about fad diets is that they never, ever work – at least not in the long-run. Under no circumstances do I recommend them to clients, and I strongly try to dissuade all individuals from following any type of “diet” or weight-loss scheme. Sure, a person may be able to adhere to a strict dietary regimen for a month, maybe even as long as a year, and will probably experience weight loss as a result. But eventually, that individual is going to want – or need – to stop following that restrictive, abnormal eating pattern. And as soon as she does so, the pounds are inevitably going to pile back on. Bringing with them feelings of guilt, inadequacy, low self-esteem, and poor body-image. If this is a second or third “failed” attempt, the frustration, despair, and self-hatred can be extremely damaging.

This, of course, is unless the former dieter has truly changed her way of living; unless she has learned how to eat healthfully and enjoy being physically active. Unfortunately, fad diets – and even quick-fix exercise regimens – do not teach these healthy habits. Although there are a number of reasons I advise against fad diets and lose-weight-quick schemes, there are three main reasons: they are deceptive, they are usually not healthy and may even be harmful, and as previously mentioned, they are impossible to follow long-term, so weight loss is only temporary.

First of all, results from fad diets can be misleading, especially early-on. Although many people appear to achieve dramatic weight loss, much of the initial weight lost is water, not true weight. So when your best friend tells you that she lost five pounds in two days as a member of the fad-diet-of-the-month club, you can rest assured that her thighs are not any slimmer than yours; she’s just lost water, which is not necessarily beneficial. Over time, a person may experience true weight loss on a fad diet. Yet, it’s not because there’s something unique or special about the diet. The underlying factor is that all fad diets are low-calorie diets (sometimes very low), so of course they will aid in weight loss. However, these low-calorie diets are not without risk, as will be discussed shortly. What may be even more compelling is the fact that low-calorie diets can cause your metabolism to slow down by putting your body into starvation mode. Yes, ironically, fad diets can actually achieve the opposite of a dieter’s goal.

Secondly, fad diets are usually not healthful, and sometimes not even safe. Because they are restrictive, diets often lack essential nutrients such as fiber, vitamins such as folate and vitamin C, minerals such as calcium or iron, phytochemicals and antioxidants, protein, and healthy fats. If a particular diet regimen recommends that a vitamin or mineral supplement be taken, that is a red flag; if an eating plan is healthy and well-rounded, no supplement should be necessary. Diets that are severely restrictive can, in fact, be harmful to your body and health, whether by inducing a dangerous metabolic state or increasing the risk of certain health conditions. It is advised that those following a low-calorie diet do so only under medical supervision due to health risks such as fainting due to low blood pressure, fatigue, gallstones, or gastrointestinal changes. Additionally, rapid weight loss – losing a significant amount of weight over a short period of time – is considered unsafe.

And last, fad diets are not balanced, thus they are impossible to maintain for a lifetime. The average diet lasts one to two months. True, you occasionally hear of someone who is able to stick to a diet for a year or so, but that is much longer than normal. If being on a strict diet is the only way an individual knows how to lose and maintain weight, it makes sense that when she goes off the diet and reverts back to her previous eating habits, the weight will quickly return. This is what I see happen time and time again. Thus, if weight loss is achieved on a fad diet, it is temporary at best. In addition, when we severely limit our intake by eliminating certain foods or food groups – or even worse, by “starving” ourselves – at some point, it will spiral out of our control and result in overeating and binge eating. Obviously, this not only sabotages our diet and weight loss plans, but it causes severe guilt, shame, and depression.

The key to weight loss and maintaining a healthy weight is the development of healthy habits. There’s no quick solution for weight loss. Whether it’s ten or 110 pounds, we didn’t gain our excess weight overnight – even though it sometimes feels that way. And we won’t lose it overnight, at least not healthfully, safely, and permanently.

Most of us are well-aware that the term “healthy habits” includes healthful eating and regular physical activity. When it comes to eating, remember, there are no “good” or “bad” foods; it’s all about balance, moderation, and variety. Paying attention to our feelings of hunger and fullness – biological cues given to us by God – is of great importance. We must eat only when we feel hungry, and stop eating as soon as we are satisfied. As for exercise, we need to learn to enjoy being active rather than dreading it; if we are merely forcing ourselves to do it, it will not become a lifelong habit. That means doing what you enjoy. If you abhor walking on the treadmill, don’t make yourself to walk on it every day – find an activity you like to do so you can stick with it for longer than a month or two.

Women often overlook a critical component to the development of healthy habits: self-acceptance. No matter what size or shape we may be, we have to see – and be convinced of – our value and worth in God’s eyes. Only then can we approach the daunting task of losing and managing our weight in a wholesome, sound, and lasting manner – the way in which God intends. God’s concern, which should be our concern, is our health and well-being – not what size jeans we wear. We may never get down to that size eight, or even 12, but we can develop beneficial habits to last a lifetime, and we will become more healthy and well as a result.

A book that I recommend to those struggling with weight issues is The Weigh Down Diet by fellow Registered Dietitian, Gwen Shamblin. Although the word “diet” is in the title, it actually isn’t a diet at all. It’s a way of life that requires dependence upon God. Through the book, Gwen teaches us how to cut our ties to food, how to break free from the bondage of dieting, how to shift our focus from eating to God. God doesn’t want us to be enslaved to anything, and that includes our weight, food, and exercise. True, He wants us to lead healthy, balanced lives, but He doesn’t want us to be in bondage. When we obsess about our weight or follow fad diets or quick-fix exercise regimens, we are not experiencing the freedom and abundant life that God wants us to possess.

My hope and prayer for every woman is that she will escape from the bondage of food and weight and realize that quick-fix fad diets or exercise regimens are never the answer; that God will enable her to accept herself right where she is, but also empower her to become more vibrant and alive through the development of healthy habits; and that she will experience – to the greatest extent possible – the meaningful, abundant life God has for her. As with anything we face in life, we can only successfully improve our health and manage our weight with the grace, strength, and power of God; we simply cannot do it on our own. Let us rely upon the truth found in Philippians 4:13: “I can do all things through Christ who strengthens me!”