American Dietetic Association; New name: Academy of Nutrition and Dietetics

Posted on October 31, 2011 by lori

The American Dietetic Association is changing its name to the Academy of Nutrition and Dietetics as of January 1, 2012. This organization has been instrumental in furthering nutrition education, research and medical nutrition therapy for over 90 years. The eatright.org website contains a wealth of information on all types of nutrition issues for both professionals and the public.

A Registered Dietitian is certified by the ADA–s/he has completed a minimum of a bachelor’s degree in nutrition or dietetics, and has completed a core curriculum of basic science , nutrition, and food science courses. In addition, s/he has completed an intensive supervised practical experience or internship.

Many RD’s have post graduate degrees, and specialty certifications in specific clinical nutrition areas, such as Pediatrics, Sports Nutrition, Nutrition support (refers to specialized nutrition, such as tube feeding and parenteral or intervenous feeding), or Renal Nutrition (Renal refers to kidneys). Lori Brizee has specialty certification in Pediatric Nutrition.

The Registered Dietitian must obtain 75 hours of continuing education every 5 years to maintain registration. Specialty certifications must be renewed every 5 years by proof of continued practice in the specialty field, and completion of an exam to show continued competency.

The ADA works hard to make sure that RD’s have access to continuing education–it publishes an excellent peer reviewed journal every month, has numerous “practice groups” for RD’s working in different areas of nutrition (e.g. diabetes, weight management, sports nutrition, vegetarian nutrition, and many, many more), and offers online and on location workshops and seminars.

ADA’s volunteer media spokespeople are resources for expert commentary, story ideas and background on the full range of food and nutrition topics. ADA is available to help with everything from providing background information to arranging an interview with an ADA spokesperson.

If you are looking for a person with the education and clinical expertise to answer your nutrition questions, find a Registered Dietitian near you or online, who specializes in the area of nutrition you are concerned about.

http://eatright.org/

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Soup Basics

Posted on October 31, 2011 by lori

Soups can be made from all sorts of foods, both fresh foods and leftovers.  Recipes are wonderful, BUT, are not always necessary! Here are some ideas for coming up with your own soups. By varying the spices and herbs, you can vary the flavor in soups made from the same basic foods. Here are some ideas for Italian, “South of the Border”, Middle Eastern and Asian flavored soups.

Italian:

  • Spices/flavorings: Onion, garlic, basil, oregano, rosemary, thyme, sage, marjoram, bay leaf, wine (white with chicken, red with beef), tomato, lemon juice, parmesan or asiago cheese

South of the Border:

  • Spices/flavorings: Chili powder, hot or mild peppers/chilis, cumin, coriander, cardamom, oregano, onion, garlic, lime, cilantro, red chili pepper flakes

Middle Eastern/Asian:

  • Spices/flavorings: garlic, ginger, curry powder, cumin, coriander, cardamom, mustard, onion, basil OR cilantro, peanut butter, raisins, lemon juice, soy sauce

East Asian:

  • Spices/flavorings: garlic, onion, ginger, mustard, plum sauce, oyster sauce, soy sauce, chili sauce, red chili pepper flakes, wine (dry white for chicken/fish/beans, tofu, dry red for beef/pork) sherry, marsala, sesame oil.

Ingredients:

  • Proteins: meat/poultry/fish, beans, lentils, tofu, egg
  • Starch: Potato, sweet potato, yam, whole grain pasta, brown rice, whole wheat couscous, quinoa, corn
  • Vegetables: ANY THING YOU HAVE ON HAND—fresh, frozen, left—over

Preparation:

  • Sauté protein (meat, poultry, fish, beans, tofu) and onion/garlic/ginger in a small amount of oil (olive for Italian/Mexican, canola or peanut for Middle Eastern/Asion/East Asian). Add dried herbs and spices.
  • Add “hard” vegetables (potatoes, carrots, celery, cauliflower) and liquids (broth, water, canned tomatoes).
  • Simmer until above vegetables are soft, add semi-hard vegetables (broccoli asparagus, zucchini, mushrooms). Add wine/sherry.
  • Continue to simmer until all vegetables are soft; add delicate vegetables (greens–spinach, chard, kale, fresh tomatoes). Continue to simmer until these are cooked.

Taste and adjust spices, add lemon/lime juice, fresh herbs. Simmer for 10 minutes to 2 hours and serve! Heartier soups and stews made with beef,  beans, potatoes, carrots, and other root vegetables,  or winter squashes need longer cooking times. Delicate soups made with leafy green vegetables, and tofu,  chicken or fish, need very short cooking times.

Be creative–Mix and match herbs, spices, seasonings, ingredients as the spirit moves you!

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Enjoy Holiday Eating without Extra Pounds

Posted on October 28, 2011 by lori

Holidays are great for fun, fellowship and good food with family and friends….but sometimes the good times come with a few extra pounds of padding around our middle.

Have the fun, enjoy the food and fellowship, but skip the extra padding!

Exercise every day for both physical and mental health! 

  • Walk during breaks at work.
  • Get to the gym a couple times a week.
  • Clean house, work in the yard.
  • Go caroling with a church group
  • Play in the snow (if it ever comes!).
  • Go ice skating with friends.
  • Volunteer at a Homeless Shelter or Community Kitchen

Increase your veggies and fruits.

  • Make your meals festive with lots of colorful vegetables and fresh fruits.
  • Contribute a veggie or fruit plate to social gatherings

Avoid liquid calories!

  • Limit alcoholic or sugary drinks to one per party, then switch to sparkling water or sugar free soda

Start each day off with breakfast.

  • Include complex carbohydrates (e.g., whole grain bread or cereal) fruit and protein (milk, nuts, egg or lean meat/fish)
  • Research shows that people who eat breakfast eat fewer calories over the whole day!

Make lunches and dinners filling and nutritious with fewer calories.

  • Try broth based soups with beans and veggies
  • Roast veggies and mushrooms in the pan with your meat, poultry or fish (you’ll feel satisfied with a smaller serving of meat)
  • Add chicken or vegetable broth to small amounts of leftovers to make a satisfying soup for lunch.

A Guide to Liquid Calories—a hidden source of excess

  • 5 ounces dry table wine: 110 calories,
  • 12 ounce beer: 150-200 calories (darker beers are higher in calories),
  • 12 ounce “lite beer”: 100 calories.
  • 1 ½ ounce hard liquor: 105 calories
  • 1 ½ ounce liqueur: 150 to 190 calories.
  • One shot gin + 8 ounces of tonic water: 200 calories
  • 6 to 8 ounce sweet cocktails (e.g. pina-colada: 500-600 calories
  • 12 ounce regular soda: 150 calories
  • 12 oz of 100% fruit juice: 165 calories (orange juice) to 250 calories (Cranberry grape juice).

Low calorie festive drinks:

  • Sparkling water with fruited ice cubes: Freeze pureed fruit or juice in ice-cube trays with 1 raspberry or blueberry in each cube. Put 4 to 5 fruited ice-cubes in a glass and fill with sparkling water: 40-60 calories.
  • Sparkling water with a twist of lime, lemon or orange: 5-10 calories
  • ¼ cup orange juice + ¾ cup sparkling water: 38 calories
  • Gin and Tonic made with sugar free Tonic water: 105 calories
  • Wine Spritzer made with 2 to 3 ounces wine and sparkling water or sugar free 7-Up: 44 to 66 calories
  • 2 ounces fruit juice, mixed with 6 ounces Sugar Free 7-Up or Sugar Free Tonic Water: 28 to 42 calories

Lori is available for private and group nutrition consultation both in her Bend, Oregon office and online. Contact her at www.centraloregonnutrition.com for more information

Lori, with Sue Schumann Warner has written Healthy Choices, Healthy Children, a guide to raising fit, happy kids, published by Paraclete Press, October, 2011. Available  on Amazon.com, Barnes and Noble and from booksellers everywhere.

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Healthy Lunches for School Days

Posted on October 20, 2011 by lori

School lunch is an important meal for our kids—they need to refuel after a morning of learning and (hopefully) physical activity at recess and/or PE, and be ready for an afternoon of more learning and activity.  Bring lunch from home, OR partake of the school lunch. School lunch programs are required to provide a balance of protein, carbohydrate and fat, and include fruit and or vegetables. It might not be as wholesome as something you might make, but it can definitely fit into a balanced diet. The school district in which I live (Bend Lapine, Oregon) does a fantastic job of providing locally grown fruits and vegetables and locally raised meats via the “Farm to School Program”.

A balanced and nutritious lunch will include something from each of the major food groups:

  • “Complex carbohydrate”—whole grain or starch like: bread, crackers, tortillas, rice, beans, quinoa, pasta, potato, sweet potato, yams, corn, peas.
  • Protein—meat, fish, poultry, egg, cheese, beans, nuts/peanuts, nut or peanut butter, yogurt
  • Dairy (all dairy products also contain protein)—milk, chocolate milk, yogurt, cheese–if your child is drinking milk and eating dairy products at other meals and snacks, dairy is not an essential part of lunch!
  • Vegetable
  • Fruit

Simple and Nutritious Lunch Ideas

Recipes from Healthy Choices, Healthy Children, a guide to raising fit, happy kids, by Lori S. Brizee with Sue Schumann Warner, published by Paraclete Press, in bookstores as of October 1, 2011

Add a fruit, raw vegetables, a small cookie or treat and milk or water to any of the cold or hot ideas below to make a complete, wholesome lunch.

Pack lunch in an insulated container with an ice pack or frozen water bottle to keep things cold and safe until lunchtime!

Left over baked chicken

  • 1 or 2 baked, chilled baked chicken legs (amount depends on size and appetite of child) and whole grain crackers.

Cheese, meat and crackers

  • String cheese, leftover chicken, pork or beef slices and whole grain crackers.

Sandwiches and Wraps: Use whole grain bread, pita bread, flat bread or tortillas with any of the following fillings.

Old Favorites, with a few twists:

  • Peanut-butter and Jam (quick and easy, and needs NO refrigeration).
  • Peanut butter or almond butter and thinly sliced banana.
  • Turkey or other meat, a slice of cheese and thinly sliced cucumber and tomato with mayonnaise and mustard.

 

Traditional Tuna Salad                                                                                   Servings: 1-2

Ingredients:

  • Tuna, canned in water, drained                                                                      1- 5oz can
  •  Egg, hard boiled, chopped                                                                               1 large
  • Reduced-fat mayonnaise                                                                                 1 Tbsp
  • Yogurt, plain, nonfat                                                                                         1 Tbsp
  • Sweet pickle relish                                                                                            1 Tbsp
  • Celery, finely chopped                                                                                      ¼ cup
  • Romaine lettuce, chopped                                                                                ½ cup

Directions: Mix tuna, egg, mayonnaise, yogurt, relish and celery together; place ½ mixture with lettuce on bread or in tortilla or on top of a bed of lettuce.

Nutritional analysis for ½ recipe : Calories: 174 Protein: 25 gm; Carbohydrate: 5 gm; Fat: 6 gm; Saturated fat 1 gm; Cholesterol 134 mg; Sodium 440 mg; Dietary fiber: 0 gm. Add 100 to 150 calories for one whole wheat tortilla;  170 calories for a large, whole wheat Pita Bread; 160 to 250 calories for 2 slices whole grain bread.
Alternate idea:
  • Use other canned or leftover fish, chicken, or turkey in place of tuna. Mix with mayo and yogurt as above; add grated carrots, chopped bell peppers, chopped onion, grated apples and/or chopped grapes—BE CREATIVE

Egg Salad                                                                                                       Servings: 1 or 2

Ingredients

  • Egg, hard-boiled                                                                                               2 large
  • Prepared mustard                                                                                             2 tsp
  • Low fat mayonnaise                                                                                          1 Tbsp
  • Yogurt, plain, nonfat                                                                                        1 Tbsp

Directions: Mash egg with a fork and mix in mustard, mayonnaise and yogurt and place on bread, tortilla, flat bread or pita bread for a sandwich, or on top of a bed of lettuce and raw vegetables for a salad.

Nutritional analysis for whole recipe: Calories: 230; Protein: 14 gm; Carbohydrate: 8 gm; Fat: 15 gm; Saturated fat: 4 gm; Cholesterol: 429 mg; Sodium: 428 mg; Dietary fiber: 1 gm. Add 100 to 150 calories for one whole wheat tortilla;  170 calories for a large, whole wheat Pita Bread; 160 to 250 calories for 2 slices whole grain bread.
Alternate ideas:
  • Use “Creamy Salad Dressing or Dip” pg 148  Healthy Choices, Healthy Children, a guide to raising fit, happy kids in place of mayonnaise and yogurt.
  • Add Alfalfa sprouts                                                                                         ¼ cup
  • Add grated carrot                                                                                            ¼ cup


Leftover Meat with Neufchatel Cheese                                                    Servings: 1

(Neufchatel cheese is a natural cheese that is very similar to cream cheese but has 33% less fat and 25% fewer calories)

Ingredients:

  • Neufchatel cheese                                                                                           2 Tbsp
  • Beef, turkey, chicken or pork, thinly sliced                                                      2 oz
  • Lettuce, spinach, tomato, cucumbers, sprouts as desired.

Directions: Wrap a thin slice of meat around a tablespoon of cheese and then wrap that in romaine or green leaf lettuce; eat with crackers—or spread cheese on tortilla, place meat on cheese, add vegetables and roll up for a wrap—or, spread cheese on bread, add meat and lettuce, tomato or sliced cucumber and sprouts for a sandwich.

Nutritional analysis for meat and cheese: Calories 174; Protein 18 gm; Fat 10 gm; Saturated fat 6 gm; Cholesterol 65 mg; Sodium 143 mg; Dietary fiber, 0. Add 100 to 150 calories for one whole wheat tortilla;  170 calories for a large, whole wheat Pita Bread; 160 to 250 calories for 2 slices whole grain bread. .
 

Bean, Avocado, Tomato and Cheese        Serving: 1

Ingredients:

  • Black, pinto, red or kidney beans, whole or non-fat refried beans           ½ cup
  • Avocado, sliced                                                                                                ¼ medium
  • Tomato, diced                                                                                                  ¼ medium
  • Sharp cheddar cheese, shredded                                                                   2 Tbsp
  • Optional lettuce, chopped or torn                                                                   As desired
  • Optional: salsa, tomato or mango                                                                   As desired

Directions: Wrap—mash beans with fork or potato masher or use refried beans and spread on tortilla, add other ingredients and roll up (heat or eat cold). Salad—whole beans are best; sprinkle beans over bed of lettuce, add avocado, tomato, cheese and salsa as desired and enjoy.

Nutritional analysis (without optional ingredients or tortilla): Calories 255; Protein: 12 gm; Carbohydrate 26 gm; Fat: 12 gm; Saturated Fat: 4 gm; Cholesterol: 15 mg; Sodium: 102 mg (if beans cooked from dry, no added salt); 562 mg (if canned beans, varies depending on brand); Dietary Fiber: 12 gm.  Add 100 to 150 calories for one whole wheat tortilla;  170 calories for a large, whole wheat Pita Bread; 160 to 250 calories for 2 slices whole grain bread.

Hot lunch ideas that can go into a thermos:

  • Soup and whole grain crackers, tortilla or bread
  • Left over macaroni and cheese, spaghetti, lasagna or other casserole
    • Don’t forget the fruit and veggies on the side!

***Be sure your thermos will hold foods at greater than 140 degrees Fahrenheit until lunch time! Food must be thoroughly heated to greater than 140 degrees, before it is put in the thermos. Foods held at temperatures at less than 140 and greater than 40 for more than 2 hours are at high risk of bacterial growth that can cause food poisoning***

 

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Press Release and Endorsements for Healthy Choices, Healthy Children

Posted on August 16, 2011 by lori

“This is just the kind of books parents need!” “Antidote to the childhood obesity epidemic”
Healthy Choices, Healthy Children: A Guide to Raising Fit, Happy Kids, by Lori S. Brizee, MS, RD, CSP with Sue Schumann Warner (Paraclete Press / October 1, 2011 / Original paperback / ISBN: 978-1-55725-924-0 / $17.99) is for every parent who worries about how to navigate the world today and raise kids who make good nutritional
choices. An easy, engaging, practical guide, Healthy Choices, Healthy Children is filled with tips, recipes, questions and answers, and relevant spiritual wisdom for
raising well-nourished, active children.
About the Authors
Lori S. Brizee is a registered dietitian and certified specialist in pediatric nutrition with over 27 years of experience, and the mother of two. Prior to moving to central Oregon she worked at Seattle Children’s Hospital and Regional Medical Center for 20 years. Lori currently works in private practice with patients of all ages. Sue Schumann Warner is an award-winning journalist and author with over 30 years of experience writing for national and international publications.

Praise for the Book
“Lori Brizee has created a fun, accessible resource for all parents looking to keep their children fit, healthy, and happy. Drawing on her extensive personal experience as a nutritionist and parent she has translated a world of complex research into simple, actionable tips.”
—Susan Carnell, child obesity researcher, Columbia University

“I will recommend this book to all my patients, not just families who have overweight children. It is a useful guide to develop a child’s emotional and physical health, placing healthy eating alongside sleep, exercise, school, and family activities as important ingredients in the development of vibrant, confident children.”
—Kristi Nix, MD; Physician Lead for Kids@Heart, and Mosaic Medical Pediatrics

“Brizee challenges parents to model healthy living. The parenting skills that are put forth in this book will have benefits far beyond physical health and well-being.”
—Maggie Davis, MS, RD, LDN, FADA, CDE; author of Good Food for Life: Planning, Preparing and Sharing

Healthy Choice, Healthy Children: A Guide to Raising Fit, Happy Kids  is a practical “how to guide” for parents to help with the challenges of providing healthful, nutritious meals to their children, and help guide parents in useful ways to teach lifelong skills to their children so that they will have a  healthy relationship with food and physical activity.  This is just the kind of book parents need.  It is full of ideas that are easy to incorporate, quick and fun recipes that even the busiest families can use, and a style that is supportive and encouraging rather than negative.

I have known Lori Brizee for over 20 years and her vast experience as a pediatric dietitian is why this book is so great.  You will enjoy how she uses personal and client experiences to illustrate the points she is making throughout the book.  You will be able to relate to those examples since we have all been there as parents.  As a young parent, 25 years ago, I would have loved to have had a book like this one.
—Jessie Pavlinac, MS, RD, CSR, LD; Past President, American Dietetic Association 2009-2010

“At last, here is a book that pulls together in one place all the information you need to engage your children in a healthy lifestyle. Grounded in the best science and written in refreshingly practical terms, this book will help you and your child right here, right now. Whatever the current state of your child’s eating, sleeping and activity level, you’ll be inspired to take steps that help your child, and your whole family, make healthy, happy choices.”
—Marti Erickson, PhD, co-founder and chair, Children & Nature Network

“If you are looking for a practical, readable book translating healthy eating in to reality look no further than dietitian/mom Lori Brizee’s Healthy Choices, Healthy Children. Lori shares with us what worked for her on the go family even during the busiest times. She writes about real life, family and client stories to show us how to deal with challenging situations.”
—Peggy Solan, RD CD, Pediatric Dietitian, Seattle Children’s Hospital

Contact: Lori S. Brizee, MS, RD, CSP
lbrizee@centraloregonnutrition.com
Tel. (541) 388-0694
Sue Schumann Warner
Sgschumann@aol.com
Tel. (310) 462-3539
Sr. Madeleine Cleverly
Tel. (508) 255-4685
srmadeleine@paracletepress.com

Posted in General, Healthy Kids, Hot Topics | 2 Comments

Cool Summer Drinks and Treats

Posted on August 5, 2011 by lori

WATER WITH ICE

  • the ultimate thirst quencher! Add lemon or lime juice for pizzazz
  • ZERO Calories, almost free, no artificial anything!

Seltzer Water with Ice and Lemon or Lime!

  • ZERO Calories; nothing artificial!

Drinks and Treats using frozen fruit… use up fruit that’s getting old.

Frozen fruit cubes…

Buy fruit in the “smoothie” bin at the produce stand, or use fruit that is starting to bruise or get “old”—throw it in the  blender and puree. Pour into ice cube trays cover with plastic wrap or foil and freeze.

Great for flavoring drinks, or making healthy snacks and desserts!

Strawberry cubes—

  • blend 2 to 2 1/4  lbs berries,
  • pour into two 16 cube ice cube trays:
  • about 10 calories/cube

Peach/nectarine cubes—

  • blend about 8 large peaches and/or nectarines (about 2 lbs of peach/nectarine after removing pits)
  • pour into two 16 cube ice cube trays
  • 12 calories/cube

Fruit Flavored Seltzer water

  • 3 frozen fruit cubes + 1 cup seltzer water + 1 slice lemon or lime, garnish with a mint leaf if desired
  • 30 to 34 calories.

This is a refreshing drink, great for sipping at an afternoon barbeque!

Fruit pops

  • when fruit puree is partially frozen, put a popsicle stick into each cube for an economical and healthy alternative to commercial popsicles and fruit bars! (You can also freeze fruit puree in Tupperware™ or Rubbermaide™ popsicle containers)

Fruit and yogurt smoothies

  • Start with about 1/2 cup diced fresh fruit—puree in blender
  • Add ½ cup non-fat plain yogurt (regular or Greek), continue to blend.
  • Add 2 frozen fruit cubes, blend until smooth
  • Taste and add about 1 tsp honey if not sweet enough
  • 120 to 140 calories and 6 to 11 gm protein

 

Lightly Sweetened Frozen Fruit for Fantastic Desserts:

  • Use berries or other fruit that needs to be used up before it spoils.
  • Wash, cut off bad spots and place about 2 ½ cups fruit in each 1 quart freezer bag with 1 Tbsp sugar.
  • Peaches/Nectarines: 215 calories/bag
  • Strawberries: 175 calories/ bag
  • Ripe Bananas (peel and throw in freezer bag, no sugar necessary): 2 medium (~7 ½ inches long)  210 calories

Frosty Yogurt Dessert

  • 1 bag frozen peaches and/or strawberries, and/or 2 frozen bananas
  • 2 cups Low Fat or NonFat, Regular or Greek Vanilla Yogurt
  • Get fruit out of freezer 15 or 20 minutes before preparing. Just before preparing, break up frozen fruit with a fork or table knife so that it can be easily blended.
  • Place yogurt in blender and gradually add frozen fruit.
  • Blend until mostly smooth.
  • Serve in glass dessert dishes—garnish with fresh berries, sliced peaches and/or mint leaves.
  • 120 to 140 calories and 6 to 11 gm protein (Greek Yogurt has higher protein level)

Frozen Yogurt Pops

  • mix yogurt with fruit before freezing;
  • put mixture in popsicle containers and freeze for fruit and yogurt bars.

Be creative—brainstorm to develop other healthy, cooling summer drinks or treats…

  • Ice tea with fruit cubes and lemon or lime
  • Smoothies using frozen fruit and spinach, kale or other greens (you hardly taste the vegetables, but you get a hefty dose of vitamins A, C and Folic Acid—much less expensive than commercially prepared healthy smoothie drinks, and a great way to get kids involved in food preparation!
  • Place whole berries, or slices of other fruits in with fruit puree before freezing—add to seltzer water, plain water or ice tea for very pretty drinks!
  • Blend frozen fruit with fresh fruit for healthy “Slurpy” or “Icee” treat…watch out for “brain freeze”!
Posted in Cooking 101 | 1 Comment

Mc Donald’s Adds Apple Slices to Happy Meal–is this good nutrition?

Posted on July 27, 2011 by lori

According to an article in the Bend Bulletin, July 27, 2011, McDonald’s is bowing to pressure from parents and consumer groups to improve the quality of it’s “Happy Meals”–they will add 3 to 5 slices of apple and reduce french fries from a 2.5 ounce to a 1.1 ounce serving. Beverage choices will include 1% milk, fat free chocolate milk, as well as apple juice or soda. McDonald’s will be phasing out the caramel dipping sauce for apples (apple option was previously called “apple dippers”)The option of replacing fries with fruit has been available for several years, but only 11% of customers took advantage of that option.

This does decrease calories, fat and sodium in “Happy Meals”, BUT does it add nutritional value?

  • French fries–decrease calories by 129 kcal, fat by 6.2 gm and sodium by 90 mg (so far, so good!) :
    • old serving size: 2.5 ounces; 230 calories, 11 gm of fat (1.5 gm saturated fat and NO transfat), and 160 mg sodium, and 3 gm fiber
    • new serving size: 1.1 ounces; 101 calories, 4.8 gm fat (0.66 gm saturated fat), 70 mg sodium, 1.3 gm fiber
  • Apples–3 to 5 slices (about 1/2 serving of fruit)–assuming about 1/2 cup
    • adds about 40 calories, 0 fat, 0 sodium and 1.9 gm fiber (Bowes and Church’s Food Values of Portions Commonly Used, 18th Ed by Pennington and Douglass)
  • New “Happy Meals” contain about 89 fewer calories, 6.2 fewer grams of fat (0.84 fewer gm saturated fat) and 90 fewer milligrams of sodium and 0.2 additional grams of fiber.
    • Hamburger meal with 1% milk NOW: 590 calories, 23 gm fat, (6 gm saturated fat and 0.5 gm Trans fat), 810 gm sodium, and 5 gm fiber
    • Hamburger meal  with 1% milk NEW VERSION: 501 calories, 16.8 gm fat (5.16 gm saturated fat and 0.5 gm Trans fat), 720 mg sodium and 5.2 gm fiber.
    • The changes do not look as impressive when you put them in context of a whole meal!
    • If we look at vitamins and minerals, apples are not terribly impressive–very little of vitamins A or C or folic acid (three things we look for in fruits and vegetables).

I applaud McDonald’s for making this VERY SMALL STEP toward improving the nutritional value of their kids’ meals, but they need to go further by actually increasing the vitamin and mineral content of these meals by incorporating  more nutrient dense vegetables and fruits in these meals. How about:

  • sweet potato fries–they would be just as high calorie as regular fries, BUT are higher in vitamins and fiber.
  • Orange slices instead of apple slices–higher in vitamin C, folic acid and potassium.
  • Addition of carrots or other raw vegetables–almost no calories, but great sources of vitamins and minerals and fiber.

Beverages are another area to tackle–

  • Soda pop is still an option–no nutrients other than sugar, which provides calories, has been shown to lead to obesity AND tooth decay.
  • Apple juice is still mainly sugar water, and is not a natural source of many vitamins or minerals (some brands are fortified with vitamin C)
    • orange juice would be a far better option! It is a good source of natural vitamin C and folic acid and contains more potassium than apple juice.
    • 1% milk is a fantastic option and should be encouraged!!
    • Fat Free Chocolate milk is far superior to soda pop or fruit juice; it contains added sugar, but it is still a great source of protein, calcium and vitamin D.

What could be easy and fast and healthier than the new McDonald’s “Happy Meal”?

  • Peanut butter and jam on whole wheat bread, baby carrots and a stem of grapes.
  • Whole wheat tortilla spread with refried beans, topped with a little cheese and heated in the microwave–top with lettuce and tomato and salsa to make a complete meal
  • Sliced meat (leftover from a previous meal, or deli meat), whole wheat crackers, cherry tomatoes and orange wedges.
  • Whole grain cereal with milk and fruit (cereal does not need to be reserved for breakfast)
Posted in General, Healthy Kids | Leave a comment

Hydration for Active Kids During the Summer

Posted on July 14, 2011 by lori

It was a wonderful camping trip with about 15 families on a lake in Eastern Washington in July. The temperature was over 100 degrees F. We were all swimming and playing in the water….the adults were focused on making sure the kids were safe in the water and sun—lifejackets, close supervision, sunscreen. BUT, we were not thinking about effects of heat and dehydration, and kids’ reluctance to quit playing and take time to drink.  By early evening, my five year old was complaining of nausea and a stomach and head ache, her lips were dry.… she had been playing hard in the sun since lunch time, without stopping to drink. We pumped her full of a fruit drink and water and she perked up…fortunately, she was OK…we were lucky. Heat exhaustion and dehydration can be life threatening!

Our bodies are made up of about 60% water; if we are not taking enough in, we become dehydrated—if we are severely dehydrated, we are at risk of death. When it is hot and our kids are playing outside, their fluid needs increase by 100 to 200% over basic, “maintenance” needs (see chart below)—‘same goes for the adults! Even slight dehydration results in decreased performance in athletic activities or physical labor.

Fluid needs will vary depending on how active we are and how hot it is outside. Here are some ways to ensure your kids will NOT become dehydrated. If liquids are readily available, most kids’ thirst drive will keep them from becoming significantly dehydrated:

Have lots of cool water available—water bottle filled with ice and water, add some lemon or lime for flavor. Encourage your child to drink ½ to 2 cups every  hour.

Offer half strength juice or a sports drink every couple hours to increase total fluid intake and give energy. This is important when playing outside for several hours at a time–during those camping trips, or days at a lake or beach. (The high sugar content of full strength juice or fruit drink slows absorption; the sugar content of half strength juice or a sports drink is similar to that of our blood and is readily absorbed)

Have plenty of fresh fruits available for snacks! Fruits are about 95% water, and great ways to bump up fluid intake and give your kids a healthy energy boost—orange slices, watermelon, grapes, peaches, apricots, plums….. try smoothies from  a combination of fresh and frozen fruit or ice—no sugar necessary (blend fresh fruit in blender and then add frozen fruit and/or ice)

Offer frozen fruit juice bars or popsicles for treats.

Signs of dehydration:

Dry lips

Sunken eyes

No tears when crying

Dark colored urine

Thickened saliva

Head ache—nausea, stomach ache

If you notice these signs, your child is very low on fluid. Get him to a cool place (e.g. in the shade) and start giving diluted juice or a sports drink, a couple ounces every few minutes. However, you really don’t want to get to this point–The best cure is PREVENTION.

Maintenance fluid needs: (We meet anywhere from 20 to 25% of our fluid needs with the water in foods like fruits and vegetables.)

First 22 lbs body weight: 1 ½ fluid ounces per pound (33 ounces for 22 pound toddler)

Second 22 lbs body weight: add ¼ ounce per pound (50 ounces for 44 lb child)

Over 44 lbs, add 1/3 ounce per pound (67 ounces for 100 lb adolescent)

Guidelines for additional fluid during outside physical activity in the heat (above 85 °F):

6 ml (1/5 ounce) per pound body weight, per hour of activity—4 ½ ounces for the 22 lb toddler,  9 ounces for the 44 lb child, and 20 ounces for the 100 lb adolescent.

After an activity, additional 2 mL per pound (2/3 ounce per 10 lbs)–20 ounces for 100 lb adolescent, assuming he has met needs during activity.

(Guidelines from: Rowland T; Fluid replacement for child athletes. Sports Medicine, 2011, April, vol 41, no 4, pp 279-288)

Giving a post-workout fluid that contains some sugar and protein helps replace energy and rebuild muscle used during activity— smoothie made with fruit and plain yogurt, , flavored yogurt or Kefir, chocolate milk.

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South of the Border Chicken and Veggies Crock Pot Dinner

Posted on May 19, 2011 by lori

This was an experiment that ended up tasting great! Vary the meat, vegetables and spices depending on what is in your freezer, fridge and pantry.

Ingredients:

  • Chicken breast, raw, 2 large (about 1 lb), cut into 8 pieces
  • Olive oil 2 tablespoons
  • Cauliflower, 1/2 half large head, cut into 2 inch pieces
  • Leek, 1 large, cut into thin slices (rinse in bowl of cold water after slicing, to get all the dirt out)
  • Red Bell Pepper (chopped)
  • Tomato paste with no added salt,  one 6 ounce can
  • Diced tomatoes with no added salt, one 14.5 ounce can
  • Ground Cumin, 2 teaspoons (vary to taste)
  • Paprika, 1 tablespoon (vary to taste)
  • Dry mustard, 1 teaspoon (vary to taste)
  • Molasses, 1/4 cup
  • Sugar, granulated, 2 tablespoons
  • White wine, 1/4 cup
  • Balsamic vinegar 1/4 cup
  • Kosher salt, 1 teaspoon
  • Optional herbs and spices: fresh or dried cilantro, basil and/or oregano, chili powder.

Directions: heat olive oil in a frying pan, brown the chicken. Dump into crock pot along with all the other ingredients. Cook on low for 6 to 8 hours. Serve over brown rice, whole grain pasta, quinoa or whole wheat couscous.  You can also throw in potatoes, yams or sweet potatoes to make this a meal in one pot.

 

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Chicken Broccoli Curry Stirfry

Posted on May 19, 2011 by lori

Makes 4 servings

Ingredients:

  • Broccoli, fresh, 2 large stalks, cut into thin spears
  • Garlic, fresh, 4 cloves, OR 4 teaspoons minced
  • Olive oil, 3 Tbsp
  • Chicken thighs, boneless, skinless, raw 1 1/2 lbs, cut into 1 by 1/2 inch strips
  • Onion, 1/2 large chopped
  • Curry powder, 1 tablespoon
  • Cumin, ground, 2 teaspoons
  • Coriander, ground 1 teaspoon
  • Dry mustard, 1/2 teaspoon
  • Cardamom, 1/2 teaspoon
    • Spices can be varied to taste
  • Dry White wine, 1 cup
  • Dry Sherry, 2 tablespoons
  • Low sodium Chicken Broth, 2 cups
  • Corn starch, 2 tablespoons
  • Peanut butter, crunchy, natural type, 3 tablespoons (vary to taste)
  • Cilantro, fresh, chopped, 1/2 cup
  • Lime juice, 1 tablespoon

Directions: Heat olive oil in non-stick wok or large, deep  frying pan. Add garlic, saute until lightly browned. Add broccoli, saute for 5 minutes; remove from wok or pan. Add chicken and onion to pan, saute until chicken is browned. Add spices and wine and Sherry. Mix cornstarch with chicken broth and add mixture to pan, stir until everything comes to a boil, and liquid thickens (if liquid has not thickened enough by the time it is boiling, mix 1/4 cup broth or water with another 1 to 3 teaspoons cornstarch, stir until smooth and then add to pan; stir until thick). Add peanut butter and stir until dissolved into sauce. Add broccoli and garlic back to pan. Add raisins, cilantro and lime juice and heat until just comes to a boil.

Serve over whole wheat pasta, rice, quinoa or couscous. (We had it over whole wheat linguini)

Posted in Cooking 101 | 2 Comments