Berry, Berry, oh so very...

The look in their eyes as they spot the beautiful plump berries hanging from the towering bushes, endless blueberries as far as the eye can see...  On Saturday, we took the kids to Moorhead Blueberry Farms in Conroe to pick blueberries.  It was the opening day for the farm and I actually had no idea what we were in for.   As pure and as simple as I had hoped, we grabbed some buckets, walked about a half-mile, chose our rows and began picking.  The beauty of this process is that we ate blueberries, to our hearts content, straight off of the bushes.  They don't use pesticides so you can truly enjoy the experience.  It was thrilling to watch the kids personalities as they picked.  Will was so focused and would not even eat any blueberries because he was determined to fill his bucket.  However, Grayson picked just enough blueberries so that she could find a shady spot under the bushes and EAT.  What a joy to watch the fun and know that every bite that they take is so very good for them.  I think that Greg and I had just as much fun as they did, and we definitely ate our share of the blueberries.  Fortunately we started early, because it heated up quickly and we felt both hot and tired.  After about an hour and a half, we headed for the scales and left with a bounty of a little over 15 pounds of heavenly blueberries.  With so many gorgeous berries, now we had to decide exactly how we would use them.  After all, this was like blue gold in our house... 

Freeze for Later

We first washed about 5 pounds and spread them on a baking sheet and into the freezer.  This method of freezing, enables them to freeze individually instead of being smashed together and frozen in clumps.  The texture and flavor of blueberries does change with freezing, however they are fantastic for baking recipes, smoothies and hot cereals.

Blueberry Sauce

We also made a delicious blueberry sauce which was fantastic over vanilla ice cream, pancakes and balsamic marinated pork tenderloin.  To make the sauce, place about 4 cups of blueberries into a small sauce pan, add 1/4 cup sugar and 1/2 cup water.  Bring sauce to a boil and simmer for about 10 minutes, stirring a few times.  It can be used immediately or kept in the refrigerator for 5 to 7 days.

Blueberry Popsicles

To truly enjoy the blueberries and the season, we decided that we needed to make a frozen blueberry treat.  A treat just perfect for enjoying out on the patio or just after getting out of the swimming pool.  These are a very hearty fruit pop with lots and lots of blueberries.  If you are looking for more of an ice pop, you will need to strain our the blueberries, however you will miss out on all of the fiber if you do this.  To make the blueberry pops, place about 6 cups of blueberries in a medium sauce pan.  Add a cup of sugar and a cup of orange juice, bring to a boil and simmer for about 5 minutes.  Place blueberry mixture into a blender or food processor and pulse about 3 or 4 times.  Be sure to leave plenty of room in the blender or processor, as the liquid is very hot.  After processing, pour liquid into small cups, no more than 4 oz, and add a Popsicle stick.  Place cups in the freezer for at least 5 hours before serving.  You could make these pops with any fruit or mixture of fruit fresh or frozen.

Blueberry Frozen Yogurt

Next and last on the list is another delicious frozen treat of blueberry frozen yogurt.  Sadly enough, fresh blueberries only stay delicious for about 4 to 7 days so we are going to have to make another trip before they are all picked.  At only $2 a pound, I am hoping to get as much antioxidants as possible before the season ends.  To make the frozen yogurt, combine about 4 cups of blueberries (fresh or frozen) in a small sauce pan with 3/4 cup sugar, a teaspoon of orange zest and a tablespoon of orange juice.  Bring the mixture to a boil and simmer for about 5 minutes.  Pulse the mixture in the blender or food processor briefly and cool completely in the fridge.  After the mixture is cool, combine in a bowl with a vanilla bean split in half and seeds scraped or a teaspoon of vanilla extract and 1 cup of Greek yogurt.  Place in the ice cream freezer and freeze until slushy, like soft serve.  Place in freezer for several hours, until frozen enough to scoop.

Blueberries are generally a pretty easy sell, however after you read some of the benefits of blueberries; you will put them at the top of your grocery list...

With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season.

 

Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.

Health Benefits

Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.

 

An Antioxidant Powerhouse

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

 

Cardioprotective Action

While wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.

A Visionary Fruit

Extracts of bilberry (a cousin of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions.

 

Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men.

 

While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply topping off a cup of yogurt or green salad with a half cup of blueberries, tossing a banana into your morning smoothie or slicing it over your cereal, and snacking on an apple, plum, nectarine or pear, you've reached this goal.

A Better Brain with Blueberries

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

Promotion of Gastrointestinal Health

In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In a study of over 1,200 elderly people, those who ate the most strawberries (another berry that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.

Protection against Colon Cancer

Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).

 

Extracts were made of the blueberry phenols, which were freeze-dried and further separated into phenolic acids, tannins, flavonols, and anthocyanins. Then the dried extracts and fractions were added to cell cultures containing two colon cancer cell lines, HT-29 and Caco-2.

 

In concentrations normally found in laboratory animal plasma after eating blueberries, anthyocyanin fractions increased DNA fragmentation (a sign that apoptosis or cell death had been triggered) by 2-7 times. Flavonol and tannin fractions cut cell proliferation in half at concentrations of 70-100 and 50-100 microg/mL, while the phenolic fraction was also effective, but less potent, reducing proliferation by half at concentrations of 1000 microg/mL. Bottomline: eating blueberries may reduce colon cancer risk.

Protection against Ovarian Cancer

Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, spinach, and broccoli.

A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus). Int J Cancer. 2007 Apr 30; Am J Clin Nutr. 2004 May;79(5):727-47.

Healthier Elimination

Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections. In order for bacteria to infect, they must first adhere to the mucosal lining of the urethra and bladder. Components found in cranberry and blueberry juice reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.

Resource:  www.whfoods.org

So, RUN, don't walk, to your nearest berry picking farm and stock up on the super food that we just cannot get enough of.  Flaunt your blue tongue and teeth with pride!

Here's to fresh, fast, and fantastic food!

Healthy Fast Food Alternatives

It's 6 p.m., you just left the office, and you've got nothing to fix for your family's dinner. When you're rushing to pick up kids, run errands, and get dinner on the table, fast food may seem like a great option.

But in the 20 or 30 minutes it takes to grab a fast-food meal, pick up some take-out, or wait for a pizza delivery, you can have a healthier meal on the table -- one put together in your own kitchen. Making easy healthy meals at home, no matter how basic and simple, sends a message to your family that mealtime is important family time.

Kids in the Kitchen

Everyone can help get dinner ready -- even your little ones, with your supervision. Ask your kids to help with tasks they can handle:

·        Younger children can wipe and set the table, rinse and tear salad greens, and put toppings on pizza dough.

·        School-aged kids can open cans, gather ingredients, spray baking pans, measure ingredients, wash fruits and veggies, toss salads, and grate cheese.

·        Tweens can slice and chop, stir pots and sauté foods, heat items in the microwave oven, and read and follow recipes and package directions.

·        Teens can do it all: plan, shop, and prepare meals and help younger kids with kitchen tasks.

These age guidelines are just a starting point.  Encourage your kids to do more, and you will probably be surprised at how capable they are in the kitchen, and just how much fun it can be to cook together.  Here are some ways you can make quick family-friendly meals -- at home.

Use Healthy Packaged Foods

You can start with healthy fast recipes, but you don't have to prepare an entire meal from scratch. Planning so you have pantry basics available gives you a back-up plan for the times when you're strapped for time. Take advantage of a few healthy prepared items and the basics you have on hand, and easy healthy meals can come together in a snap.

Spaghetti with marinara sauce and veggies: Top cooked spaghetti with marinara sauce that's been simmered for 15 minutes with frozen broccoli or green beans.  You can also toss fresh or frozen veggies in the pasta water for the last 3 to 4 minutes of the cooking time.  Drain veggies and pasta and toss both with sauce before serving.

Quick trick: Use angel hair pasta instead of spaghetti -- it cooks faster.

Personal pizza: Top store-made refrigerated pizza dough (look for a store or restaurant that has whole wheat dough), whole grain pita bread, or a prepared pizza crust with canned or bottled pizza sauce, barbeque sauce, salsa, or pesto and your favorite toppings and low-fat cheese. Try these combos:

·        Sliced tomatoes, zucchini, olives, turkey sausage, and shredded part-skim mozzarella cheese.

·        Bottled barbecue sauce, shredded cooked chicken, sliced green pepper, and low-fat Colby cheese.

·        Tomato salsa, black beans (canned, rinsed), frozen corn, sliced olives, and shredded low-fat Monterey Jack cheese.

Quick trick: Buy grated cheese and sliced vegetables from a supermarket salad bar.

Asian stir-fry: Heat a package of frozen stir-fry vegetables. Add cooked frozen shrimp, chunks of leftover cooked chicken, or cubes of tofu and heat through. Sprinkle with chopped peanuts and serve with quick-cooking brown rice and low-sodium soy sauce or liquid aminos (soy sauce substitute).

Quick trick: Use frozen or heat-sealed microwavable brown rice or try couscous, a grain that's ready in 5 minutes. Find couscous in the pasta aisle.

Take Supermarket Shortcuts

Although many prepared food items may not be the healthiest choices, you can shop wisely if you read the nutrition labels. Check the sodium content, because many prepared foods have a lot of salt. Compare labels of similar items. Pick the one with the lowest amount of sodium and saturated fat. Most large supermarkets have a variety of heat-and-eat items. All you have to do is assemble the final dish in your kitchen.

·        Grab a rotisserie chicken (preferably one without added hormones or antibiotics). You can eat it as is, add it to soups and salads, or use in tacos and casseroles.

·        In the meat case you’ll find boil-in-the-bag dishes such as pot roast and chicken that can be ready in minutes.

·        Buy bagged salad. Let kids add their own protein (chicken, shrimp, cheese, or hard-boiled eggs) and serve with whole-grain rolls.

Let Supper Sandwiches Rule

Just can't face standing over the stove? Let supper sandwiches come to the rescue. To each of these meals, add a salad, fresh fruit, a steamed fresh or frozen vegetable, or heat up a can of beans. You'll add fiber, vitamins, and minerals to your family's meal.

·        Top whole-grain buns with lean beef, turkey, or vegetarian patties. Add your favorite trimmings such as lettuce, tomato, sliced cucumbers, and low-fat spreads.

·        Stuff warm pita bread pockets with scrambled eggs and cheese, leftover chicken, meatballs, or hummus. Add your family's favorite shredded or diced veggies.

·        Top whole wheat toast with tuna and shredded cheese, then broil until the cheese bubbles.

·        Fill a folded corn or whole wheat tortilla with shredded cooked chicken, diced tomato, and cheese and warm it in a pan.

Have Breakfast for Dinner

There's no rule that says you have to eat certain foods in the morning and others in the evening. Lots of healthy, kid-favorite breakfast foods work in a pinch for dinner too.

·        Toast whole-grain bagels and top with peanut butter. Add low-fat yogurt or milk, and fresh melon. Buy melon already sliced at the grocery store to save yourself a step.

·        Make a ham-and-cheese omelet with low-fat cheese. Serve with whole-grain toast.

·        Top whole-grain pancakes or waffles with strawberries, bananas, or peanut butter.

Adapted from "Healthy Fast Food Alternatives" by Kathleen M. Zelman, MPH, RD, LD

Could you use help with more fast healthy weeknight cooking techniques or how to menu plan so you don’t feel quite so frazzled all week?  Contact me or visit my website for more information. 

Here’s to fresh, fast, and fantastic food!

Inspiring Children to Make Healthy Food Choices

Let's face it, there are a lot of bad food choices out there spending a lot more time an effort than we can even imagine trying to capture the attention of our kids.  Unfortunately, the healthy choices don't usually have the same jazzy tunes, sparkly lights or famous characters.  All that being said, we are not set for defeat.  In fact, just as the saying goes "sleep begets sleep" as do healthy choices encourage more healthy choices.  Nature really takes care of that part, given that the body functions so much better when unprocessed, whole foods are supplying your energy.  When anyone tanks up on processed sugars, carbs, high sodium, high fat, the insulin levels go crazy, organs do not function as well, and you just feel pretty bad.  However, when you fuel on fresh fruits, vegetables, whole grains, and lean protein, your insulin levels stay more stable, less stress is put upon your organs and you frankly feel so much more energetic and inspired to make the next food choice a healthy one.  Even if you don't have children that are begging for broccoli or scarfing down pears for dessert, here are some tips for attaining that goal:

It is never to early to start and the sooner the better
If you have very young children (a year or less), you are working with a blank canvas.  Offer a wide variety of foods (even the ones that you don't like) and keep it up.  The earlier you start providing a wide variety of foods to your child, the easier it will be to avoid the picky toddler.  However, you have to continue to offer that same wide variety as they begin eating finger foods.  Finger foods are often where the wheels fall off, because some of the more traditional finger foods available for purchase are things like puffs, animal crackers, etc.  It is easy to forget that vegetables and fruit are the ultimate finger foods; it just may take a couple of minutes to cook them or cut them.  For example, green peas poured into a small microwave-safe dish are ready in the microwave in one minute.  Young taste buds are extremely sensitive, so sweet peas actually taste quite sweet to them and hardly take more time than pouring some puffs.  Blueberries are certainly as quick and easy as animal crackers.  If your children are not so young, the sooner you can start down this path the better.  Unfortunately, being a picky eater is not something that is just going to go away one day.  Enjoying, or at least appreciating, a wide variety of foods is learned over time with continual reinforcement.

Lead by example

The best tool you have in your box for inspiring your children to make healthy food choices is your example.  As with everything else in life, it is what we do that makes the greatest impact on our children, not what we say.  Sitting down to dinner with your entire family is important for many reasons, but especially to allow your kids to see you making healthy food choices.


Power of information

Never underestimate the intelligence of your children.  Even at a very young age, they will love to learn about the benefits/consequences of the food choices they make.  As you sit down to that family dinner, make a point to discuss the foods on the plate and what they do for your body and mind.  For example, how the spinach makes them so strong so they can play baseball, dance, tumble, etc. or how whole grains make their heart function better so they can run faster or further...  They are these wonderful independent beings that truly enjoy being leveled with and allowed to use that information to make positive choices.


Expect a "No Thank You" bite
We have a house rule that everyone tries at least one bite of everything on the plate.  Even though my kids know the rule, they don't always try everything without a bit of a reminder of our rule.  Last week when I was hosting a nutrition talk about techniques for quick healthy dinners, this discussion came up.  One of the ladies told me that her child's school requires the children to always take a "no thank you" bite.  I have now permanently adopted this term because it is the perfect term.  It also reminded me that this is also a great lesson in grace and courtesy, as we want our children to at a minimum take a "no thank you" bite when they are eating at someone else's home.  It really drives the point for me that "you absolutely do not have to finish your plate or love everything that I love, but you do have to be courteous enough to taste my work or the work of others and be thankful for the food that we have."  Need a little help learning or reinforcing the importance of tasting everything, whip out your copy of "Green Eggs and Ham" by Dr. Seuss.  Don't forget to have a discussion about the meaning after you read the book.  It is such a fun book to read, depending on their age, they just might miss the lesson without a little help from Mom and Dad.

Never stop offering

So you have offered broccoli no less than five times and your child has refused to eat more than the "no thank you" bite all five times.  Hang in there and keep the broccoli coming, because it may take 30 more times or more, but they will eventually learn to like it or at the very least learn to appreciate it.  Or, your happy 18 month old always loved green beans, but now that same 2 1/2 year old refuses them.  Again, hang in there and keep them coming.  Children’s' taste change often so it might be the next time that works or it may be another year or two.


Get them involved

Children have a very strong desire to be a contributing member of the family.  Even at a year old, there are things that they can do to help out.  This all works to your advantage considering that they are also much more likely to eat the food that they help grow, pick, and/or prepare.  If you have enough space for a pot in your yard, you can start a garden.  Start growing a pot of strawberries, fresh herbs, or a tomato plant and watch your children’s' amazement at the process and the product.  They may be so excited to try the fruits of their labor that it may not make it to the table, but that is a problem we can work with...  Not inclined to test your green thumb?  You will see almost the same response in taking your kids to the farmers' market, co-op, or the grocery store.  Invite them to help plan the meals for the week and pick out the food to make those meals.  Not only are they learning a lifelong skill of making healthy choices, but this is great family time and you can reinforce other skills such as vocabulary, reading, and math during the planning, purchasing, and cooking.  This is also a great season for picking farms, so grab the family and get out and pick blueberries, blackberries, peaches, apples, etc. to your heart’s content.  Unlike Halloween or Easter, they can eat these treats until they just can't eat anymore; and then come back for more the tomorrow...

Hopefully these tips have inspired you to give fruits, veggies, and whole grains another go with your children.  This is a fantastic time of the year for fresh produce, so there is no time like the present.  If you are interested in more support as your family makes a sustainable transition to a healthier lifestyle, contact me or visit my website for more information.

WHAT'S FOR DINNER?
As I mentioned above, this is a fantastic time of the year for produce.  Tonight we are having a delicious mix of roasted vegetables, including butternut squash, zucchini, mushrooms, carrots, asparagus and corn, served over a bed of whole wheat orzo pasta tossed with pesto.  You can use any variety of vegetables that you like and/or have on hand.  Most of these were from my co-op share this week, so I want to use them while they are fresh.  There will be plenty of roasted vegetables and pasta leftover for the kid’s lunches next week, the veggies will also be great to top a big salad, and we can make some roasted vegetable pizzas later this week or early next week for an easy weeknight dinner.

Roasted Mixed Vegetables over Pesto Orzo
Servings:  8

1 butternut squash, cut in half lengthwise and lightly salted and peppered
1 lb carrots, cut in half horizontally and vertically
2 - 4 ears of fresh corn, shucked
8 oz mushrooms, cleaned and sliced in half
2 zucchini, sliced into bite-size pieces
1 lb asparagus spears, with tough ends snapped off and discarded
Olive oil for drizzling
Coarse sea salt and freshly ground pepper, to taste

Preheat oven to 400 degrees.  Place butternut squash halves flesh-side down on a sheet pan smeared with a little olive oil.  Toss carrots with a little olive oil, salt and pepper and spread on the same sheet pan around the squash.  Roast in oven about 35 to 45 minutes.  If your carrots are small, you may want to wait and roast them with the remaining vegetables or add them after the squash has roasted for about 10 or 15 minutes.  Place remaining vegetables on another sheet pan and toss with a little olive oil, salt, and pepper and roast for the last 15 minutes of the squash.  Remove squash from oven, let cool slightly, before slicing the flesh into cubes and removing from the skin with a large spoon.  Toss the squash and carrots with the other roasted vegetables and serve over a bed of whole wheat orzo pasta that has been drained and tossed with a little pesto.

Here's to fresh, fast, and fantastic food!

Losing Weight with Morning Exercise

Walk the dog, join a health club, get into running. Whatever you do, you've got to move your body as much as possible if you want to lose weight.

We all know that we need to get going, but often the challenge is keeping it going.  Here is an article by Jeanie Lerche Davis, a WebMD Feature writer, that may help you start a really good habit...

There's no getting around it: To lose weight and keep it off, you need to exercise. But some days that hardly seems possible. Our days are overbooked already! Yet experts agree - exercise must become part of your overall daily lifestyle. And starting the morning with exercise is the best habit of all.

"The key is getting exercise whenever you can - whether it's morning, afternoon, or evening," says Cedric X. Bryant, PhD, chief exercise physiologist of the American Council on Exercise. "Your goal is to move your body as much as possible."

But by starting your morning with physical activity, you set the day's pace, Bryant says. "Morning exercisers tend to stick with their exercise habit," he says. "By doing the bulk of exercise first thing in the morning, you get your exercise in before other distractions can intrude. We can all relate to that -- because once the day gets going, it's hard to get off the treadmill called life."

The Case for Morning Exercise

Research suggests that morning exercise improves sleep, a benefit that could also promote weight loss, Bryant tells WebMD. One study of overweight women between the ages of 50 to 75 showed that those who engaged in consistent morning exercise (about four hours a week) slept better than those who exercised less. The evening exercisers had more trouble falling asleep - even if they fit in the four hours a week.

Bryant explains the connection of sleep and weight loss: "We know that if you have poor quality sleep, it influences certain hormones that control appetite. It is possible that by exercising in the morning -- instead of evening - the exercise affects the body's circadian rhythm (your internal body clock) so you get better-quality sleep. Good sleep helps control the hormonal balance that helps control appetite."

Brisk exercise (an hour or more daily) has helped more than 4,000 "successful losers" in The National Weight Control Registry -- they've all lost 30 pounds or more and kept it off for a year or longer. Many of them break up their exercise into shorter spurts throughout the day instead of doing a single, marathon workout session.

"Think of your morning exercise like a business appointment - one you can't easily cancel," says Gary Foster, PhD, clinical director of the weight and eating disorders program at the University of Pennsylvania School of Medicine. "It takes discipline. But if you're overweight, you're at risk for a heart attack. If you don't do something about your weight, it's indirect self-destructive behavior. It's the same as smoking a pack of cigarettes daily. This has got to be the highest priority because it's your health."

Working Exercise Into Your Life

One way to make exercise a daily habit is to integrate your workout into your regular life, says Walter Thompson, PhD, professor of exercise physiology at Georgia State University in Atlanta. Physical activity - not just exercise per se -- can become part of your daily routine, Thompson tells WebMD. "People think they have to strap on running shoes and run a marathon to call it exercise. I talk more about integrating physical activity into your daily lifestyle."

His advice: "When you go to the mall, the grocery store, the office, park your car as far away from the front door as you can. Take the stairs rather than the elevator. These are habits you can get used to. They will become common practice."

Structured physical activity is also important. Walking, yoga, lifting weights, biking, running, and swimming - could all be a morning exercise choice. Here's an estimate of the average calorie-burn potential from 30 minutes of exercise:

Vigorous Exercise
Running or jogging (5 mph) = 295 calories
Bicycling (10 mph or more) = 195 calories
Swimming (slow freestyle laps) = 255 calories
Aerobics = 240 calories
Basketball = 220 calories

Moderate Exercise
Walking (3.5 miles mph) = 140 calories
Weight training (light workout) = 110 calories
Stretching = 90 calories
Biking (less than 10 mph) = 145 calories
Dancing = 165 calories

One recent study noted that yoga - a popular morning activity - can help prevent the dreaded middle-age spread and even help shed unwanted pounds. Researchers looked at normal and overweight men and women who practiced yoga regularly (at least one session of 30 minutes or more per week) for four years or more. It compared their weight with the weight of people who didn't do yoga.

Normal-weight people who practiced yoga gained less than those who didn't practice yoga. Overweight people who practiced yoga lost an average of 5 pounds; those who didn't practice gained about 14 pounds.

Yoga's effect may have more to do with body awareness than the actual calories burned during the average session, researchers say. During yoga practice, you are more aware of your body - which can prompt you to quit eating when you're full.

Getting Started on Your Exercise Routine

If you're really trying to lose weight and keep it off, work toward a goal of 60 to 90 minutes of exercise most days of the week. But that's a lot to ask someone who's just starting out, says Thompson. If that's you, try it in 10-minute chunks of time at first -- several times a day, several days a week.

To get your morning exercise ritual going, here are some tips.

Talk to a doctor first. If you are overweight and if you have risk factors for heart disease - high blood pressure, high cholesterol, or family history of heart disease - get your doctor's OK before starting an exercise program, Thompson says.

Start with walking. Set short-term goals - 10 minutes, 15 minutes, etc. Gradually increase the number of days. Walking a dog is great because it gets you out for 20 minutes in the morning, and then 20 more at night. "If I can get someone up to 45 minutes or an hour of exercise during the day, I consider that a major success," Thompson notes. "You can't ask anyone to immediately start exercising for 90 minutes. You have to start with lifestyle changes and increase from there."

Consider a health club and/or a Personal Trainer. "Some people need a lot of variety to stay interested in exercise," says Thompson. "That's where health clubs and personal trainers are great. They always keep people's interest piqued on exercise. And if you're paying for it, you're likely to go."  If you are interested in the variety and doing your workout at your home, contact me to discuss personal training.  I am probably a little different than your average trainer.  I focus on using your own body weight and the world around you to achieve your fitness goals.  My goal is for you to learn to get a great workout in your home and neighborhood, so you don't have to make the trip to a gym to get your much needed exercise. 

Buy or rent workout tapes or DVDs. If you prefer a quiet start to the day, try tapes and DVDs that feature yoga, weight training, and aerobic workout programs. Be sure to check who created them, however. "Some programs marketed by celebrities don't have good science behind them," he advises. "Look at the advisory board or advisor on the label. The good ones have an exercise physiologist as an advisor."

Don't forget weekends. If you make exercise part of your everyday lifestyle, stick with it on weekends, too. Keep treating it as an appointment. Don't let anything interfere. "It's your protected time and nothing else intrudes," says Foster. "You are keeping this commitment to yourself. This is something good that you're doing for yourself."

WHAT'S FOR DINNER?
Tonight we are having a very fresh and simple dinner.  Fresh corn is in season right now, and it is of course delicious and my kids absolutely love the taste and the fun of eating it from the cob.  So, I am picking up a freshly prepared roasted chicken from Whole Foods (no hormones, no antibiotics, vegetarian diet) on the way home from school.  I am pairing it with roasted sweet potatoes and fresh corn on the cob.  A bright beautiful plate that just feels like spring.  Have a great weekend!

Roast the sweet potatoes in the oven at 350 degrees for about an hour.  If you are short on time, you can cook them in the micowave wrapped loosely in a dish towel.  Depending on the size, the cooking time will vary.  Start with 5 to 7 minutes, and cook until tender to touch.

You can either boil the corn on the cob briefly or toss it on a hot grill for a little more flavor.  On the grill, you can place the corn directly or you can wrap the corn in foil with a little seasoning and even a little butter if you wish, and then grill until tender.

Here's to fresh, fast, and fantastic food!

Healthy Snacking to Keep Kids Focused

Have you ever tried to focus on your work when your tummy was growling?  It is quite difficult to think about anything other than your next meal…  Healthy snacking is an important tool at any age to maintain a healthy lifestyle; however it is even more important to children.  Their stomachs are smaller than an adult; therefore, they need to eat smaller meals more often.  It is important to remember that not all snacks are created equal.  By eating a high fat, high sugar snack, you can do more damage than good.  So many “snacks” – the processed kind that you find in bags and boxes often contain ridiculous amounts of fat (trans fats – the worst kind) and sugar (often high fructose corn syrup – the worst kind of sugar).  Here are some tips to making great snack choices to keep your little Einstein full and focused.

Variety and Portion Control

It is important to try to include two different food groups into a snack and keep the portion size between 100 and 200 calories.  The snack should ideally be a small energy boost to help make it to the next meal, not a meal in itself.

Maximize the Value

The key to good snacking is high in nutrients, fiber, and protein, and low in sugar, sodium, and saturated and trans fats.  As I mentioned above, the prepackaged, processed foods are unlikely to be a healthy choice for your kiddos.  The good news is that children have simple tastes, which usually translates to foods that are simple to prepare.

Power Packed Snack Options

Vegetables – I know what you are thinking – “Two more times a day to battle my kids over eating their vegetables”.  It is true that vegetables can be tricky with some children; however they give you the biggest bang for the nutritional buck so they are worth the effort.  If you get a little creative, you just might find that your kids eating a serving or two of veggies at snack takes a little pressure off of dinner time.  If you get your kids involved by letting them pick the veggies at the store or farmers market, or better yet, start a small backyard garden and marvel at their interest in the process and the product.  Also, you know as well as I do that kids are very smart and really appreciate being leveled with.  So, don’t underestimate the importance of talking with them about the nutritional value and what that can do for their body and mind.  My four year old loves to eat spinach because he knows that it makes him “super strong”.  It is important that you don’t use dessert as a negotiating tool, as in, “no dessert until you eat your vegetables.”  You just end up vilifying the vegetables and glamorizing empty calories – and those are values they will take into adulthood.  Kids love to dip, so give them a variety of veggies, such as celery sticks, baby carrots, grape tomatoes, cucumber sticks, etc., and a low-fat dip.  They might just forget that they were supposed to not like the veggies…

Fruit – Fruit is usually an easier sell than veggies, as they are sweeter and appeal to more kids.  One thing to watch out for is fruit juice.  Many people make the mistake of thinking that a serving of juice is equivalent to a serving of fresh fruit.  Unlike juice, whole fruit provides tons of fiber and other nutrients, and kids can partake in it quite freely without adverse effects.  Juice on the other hand, is a contributing factor to dental cavities and gastrointestinal problems and should be consumed in strict moderation.  Like vegetables, fruit is great cut into small pieces and served with a low-fat/low sugar dip.  As we get close to the summer, don’t forget to through some grapes or bananas in the freezer for a great snack.  A great way to let kids feel in control is to set up a big fruit and veggie bowl in the kitchen and let them grab what they want from the bowl when they are hungry.

Cereal – Cereal is very popular with children and thankfully many commercial cereals have made the switch to whole grains.  That being said, a whole wheat cereal with loads of sugar is still junk food.  Some great choices are Cheerios and the Kashi line, which have lots of whole grains and not so much sugar.  Shoot for cereals that have a high fiber to sugar ratio.  Again, it is important to remember portion control, so don’t let your children eat straight from the box.  Put a serving of cereal in a resealable sandwich bag or small containers.

Peanut Butter – One of the best protein sources is a kid favorite – peanut butter.  This power snack has eight grams of protein for two tablespoons.  Again, portion control is the key, as peanut butter is fairly high in calories (188) and fat (16).  You can try ants on a log, celery sticks filled with peanut butter and topped with raisins.  Peanut butter is also great with bananas or with whole grain crackers or pretzels.  When buying peanut butter, try to find the brands that only contain one ingredient – PEANUTS.  Many stores now let you grind your own.

Protein – Lunch meat without added nitrates/nitrites is a great snack, but don’t be lured into Lunchables.  I could go on for days about Lunchables, but let’s just keep it short by saying they are filled with sodium, unhealthy fats, and preservatives and provide very little nutritional value.  Of course, stay away from the processed stuff like bologna and salami, but sliced turkey or chicken on a tortilla or pita is a great snack.  Tuna and salmon are also great choices and can be made into healthy salads with a little yogurt instead of high-fat mayo.

Trail Mix – Another great way to get your children involved in the snack preparation process is to ask for their help in selecting ingredients for a homemade trail mix.  Some great options are unsalted peanuts, walnuts, almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried berries, dried apricots, oats, healthy cereals, and anything else crunchy or chewy and healthy.  Try to stay away from the chocolate chips and marshmallows.  By letting them be involved in the creative stage, you will hopefully get better results in the eating stage.  Some store bought trail mixes and granola bars are not bad choices either just be sure to read the labels carefully.  Some companies pack their “health” foods with sugar and saturated fats like coconut and palm oils.

Pizza – Most delivery and frozen pizza is packed with fat and calories; however pizza can be a great choice for snack or a meal.  By choosing a “crust” that is whole grain and topping it with veggies and low-fat meats and going easy on the cheese (use low-fat mozzarella) you can enjoy without much guilt.  For a snack, whole grain English muffins make a great “crust”.  Offer a variety of healthy toppings and let your children be the pizza artist.  Try whole grain pitas as a “crust” for a meal.

Smoothies – If your kids are not big fans of whole fruits and vegetables, the smoothie can be your best friend.  Keep a few bags of frozen fruit on hand and you can whip up this snack in the blender in no time.  Let your kids help you pick a combination of their favorite fruits, add a little plain, nonfat yogurt, some ice, some banana slices or some peanut butter and blend until smooth.  It is sweet, cool, and gives your kids all the fiber and nutrients from fruit that juices miss.  Just remember to keep an eye on portion.

Hopefully you now feel armed with some ideas to keep your kids revved up between meals so they can focus on the important things like homework, soccer, or hitting the right notes.  If you need more help in making healthy food choices, in getting your kids to eat veggies or in getting healthy and delicious meals on the table quickly, contact me or visit my website www.greenpeasandblueberries.com.

Resource:  “9 Healthy Snack Ideas for Kids” by Joe Wilkes