My New Home

Hello Friends,
I am excited to tell you that I have given my website a facelift and am now able to house my blog within my website.  From now on, I will be posting all blogs there.  Please join me at my home and share the information with your friends.  Together we can make a difference in the health of this world.

Here's to Whole Life Wellness!

Aimee

A Smart Start to the School Year

Congratulations, most of you have now made it through the first week of school and some are still looking forward to the big kick-off.  We all know that January 1^st starts the new year, but I have to say that the beginning of the school year also feels like a big new beginning, and also worthy of some new-year goals or resolutions.  There are the obvious ones of course: to do well in school, to not procrastinate, to get enough sleep, or maybe to not overschedule your family.  But don’t forget the equally important ones of eating healthier foods and getting enough physical activity.  After all, eating nutrient-dense meals and snacks, avoiding processed, sugary foods, and getting about an hour of physical activity a day can boost brain development, improve concentration, and give your family the energy they need to make it through the long school and work days ahead.

We spend so much time and money making sure that our kids are in the best schools and are getting a great education, but are we focused enough on feeding their brains?  Kid’s brains are developing so quickly and it is critical that we feed their little brains and bodies with the most high quality, vitamin and mineral packed foods possible.  Elizabeth Fassberg, a nutritionist with the Jamie Oliver Food Foundation says, “Science has shown that food effects kids’ memory, attention, and cognitive skills.”

It really does not have to be complicated or take a great deal of time, in fact Kari Kooi, RD at The Methodist Hospital says, “Eating for more brain power boils down to three basics:  eat at regular intervals, stay hydrated, and eat close to the ground.”  To make sure that we are feeding those brains and bodies so that your kids can make 2011 a great school year, here are some key nutrients to keep on your radar screen.

Vitamin A

It is critical for eyesight, especially color and night vision.  Vitamin A will ensure that your child can see the blackboard and the soccer goal.  Beyond eyesight, it also gives the immune system a boost, and we know that is critical when they start sharing germs with all of their classmates.  Get Vitamin A from orange vegetables and fruits such as carrots, cantaloupe, and sweet potatoes.  Fortified milk is another source of Vitamin A.

B Vitamin

B Vitamins (also called B Complex – there are a lot of them), which include thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12, and biotin, help your body make and use energy.  This group makes sure that you can make it all the way through that long test and to the end of the race.  B Vitamins also make red blood cells that move oxygen throughout your body.  B Vitamins come from just about every food group.  Whole grains, fish, chicken, meat, leafy greens, and dairy are some of the very best sources.

Vitamin C

Vitamin c is of course important to boost our immune system so we can fight infections, but it also helps heal cuts and wounds and is especially important for keeping your body tissue in good shape, like your gums, muscles and that really important muscle – your heart.  Citrus fruits are a great source as well as cantaloupe, strawberries, tomatoes, broccoli, kiwi fruit, and sweet red peppers.

Vitamin D

For strong bones and teeth, kids need Vitamin D every day.  It helps the body absorb calcium so it can build bones.  Vitamin D is not only important to your bones, but actually critical to every function of the body.  You can get it from food as well as from the sun through your skin.  There is of course much controversy over getting it through your skin given the harmful effects of UV rays.  Experts recommend no more than 10 minutes of sun exposure a day to get this important vitamin.  There are many foods that can also provide you with the recommended amount of Vitamin D, such as fortified milk, fish, eggs, and fortified cereals.

Calcium

Calcium helps you build strong bones and teeth.  If you don’t get enough of this mineral when you are young, it can lead to osteoporosis later in life.  Dairy is the best source of calcium.  A few servings of low-fat milk, yogurt and cheese every day will keep those bones strong and supportive.

Choline

Choline is an essential nutrient that allows your nervous system to speed messages throughout your body and gives cells their structure.  Our bodies do not make choline, so we have to get it from foods such as eggs, fish, beef, chicken, and broccoli.

Iron

Iron is important to help pump blood throughout our bodies.  Iron is found in hemoglobin, the part of the red blood cells that transports oxygen to the rest of the body.  Lean meats are of course a great source of iron, but others include beans, dark leafy greens, and iron-fortified cereals.

Magnesium

Magnesium is a building block of the body’s cells and it is also important to energy production.  A diet rich in magnesium will help keep your child’s heart pumping strongly into adulthood.  Great sources of magnesium include bran cereal, brown rice, tofu, beans, almonds, and other nuts.

Potassium

Potassium is critical for blood pressure – keep that heart pumping and muscles contracting when kids run around the playground or down the field.  In fact, almost every cell and organ in the body needs potassium to work as well as it should.  Bananas are packed with potassium, but you can also find it in sweet potatoes, white beans, milk and yogurt.

Zinc

Cold and flu season is just around the corner and zinc may help fend off at least some of those germs by helping the immune system.  Zinc also helps your body produce proteins and DNA – critical to growth and development.  Get your zinc from chicken, beans, and cereals fortified with zinc.

Variety is Key

The very best way to ensure that your child is getting the nutrients that he or she needs is by eating a variety of foods and of course with as little processing as possible.  The more colors you can get into your diet (no I don’t mean red 40 and blue 1), the easier it is to get the essential nutrients your body needs.  We are all visual eaters, but especially kids, so a colorful plate is not only more nutritious but more enjoyable as well.

Picky Eaters

Worried about your picky eater missing out?  There are of course daily vitamins and supplements to help, but the best sources of these nutrients are real whole foods.  Your picky eater does not have to stay a picky eater forever.  I see amazing transformations every day with my clients who are working to improve or eliminate their picky eating problems.  Just last week a client told me that her 4 year old has now decided that she loves raw baby spinach leaves.  This is the same little girl that only two- months ago would not eat a single vegetable besides grated carrots on a rare occasion.  You, of course, cannot just flip a switch to transform your picky eater, but by making a commitment and allowing me to lead you step by step you will see an amazing difference.  Imagine being able to sit down to one meal and have the entire family enjoy it.  It is absolutely possible, but the first step is to contact me.  You do not have to live in the Houston area to get my help in your transformation to a healthier lifestyle; I do consulting via Skype and/or telephone as well to meet the needs of clients anywhere.

A new academic year has begun; make a healthier lifestyle for the entire family your goal – I want to help you achieve it!  

Resources:  “Essential Nutrients for Kids A to Z”, WebMD; Houston Chronicle “Brain Foods Help Send Kids to the Head of the Class” by Monica Rhor

WHAT'S FOR SNACK?

Who would have thought that you could make such a delicious snack out of kale.  Yes, it is still very green, but if you can just get your kids to try one they might not be able to stop eating them - a great problem to have!

Crispy Kale Chips

Ingredients

·        1 bunch kale, washed and dried well

·        1 tablespoon olive oil

·        Kosher salt and freshly ground black pepper

·        1 teaspoon brown sugar (optional)

Directions

Preheat oven to 300 degrees F.

Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.

Divide kale between 2 baking sheets. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar, optional.

Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

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

The Incredible Green Bean

Green beans - one of the most kid-friendly green vegetables out there.  Unlike broccoli, spinach, zucchini, green beans are relatively low on the "ick-factor" when it comes to most children and many veggie-averse adults.  You may find yourself eating them quite often because it seems to keep everyone happy.  The really good news is that green beans pack an enormous nutritional punch and they taste good.  This data from the George Mateljan Foundation shows that they provide numerous health benefits including:

• Antioxidant and anti-inflammatory properties
• Cardiovascular health support
• Bone health promotion

Carotenoids in GREEN beans?
Recent studies have confirmed the presence of lutein, beta-caroten, violaxanthin, and neoxanthin in green beans. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rick vegetables like carrots and tomatoes.  The only reason we don't see these carotenoids is because of the concentrated chlorophyll content of green beans and the amazing shades of green that it provides.

Fresh, frozen or canned - Just Eat Them!
Fresh green beans are the best, but sometimes that they are not accessable.  Frozen is the second best option, as research shows that when first frozen and then cooked, retention of some B vitamins in green beans (like B6 and B2) can be as high as 90%.  Recent studies have shown that canned green beans - on average - lose about a third of their phenolic compounds during the canning process.  They lose B vitamins as well, but in the case of some B vitamins like folic acid, as little as 10%.

Antioxidant Capacity
Research comparing the overall antioxidant capacity of green beans to other foods in the pea and bean families has found green beans to come out on top, even though green beans are not always highest in their concentration of specific antioxidant nutrients like phenolic acids or vitamin C.  Researchers now know the list of antioxidant flavonoids found in green beans is not limited to quercetin and kaemferol, but also includes flavonoids like catechins, epicatechins, and procyanidins.  The antioxidant carotenoids in green beans are diverse, and include lutein, beta-carotene, violaxanthin, and neoxanthin, as mentioned above.

Bone Health
Green beans may be a particularly helpful food for providing us with the mineral silicon.  This mineral, while less well known than minerals like calcium and magnesium, is very important for bone health and for healthy formation of connective tissue.  Green beans have recently been shown to stack up quite well against other commonly-eaten foods as a good source of absorbable silicon.

Grow Green Beans and Healthy Kids

As I have mentioned many times, getting your kids in on the act of growing some of the fruits and veggies that your family eats is a great way to get them to actually EAT more fruits and veggies.  Green beans just happen to be a very easy and fun veggie to grow.  Check in your area for the right time to plant, but with a little TLC, you and your kids will probably have more green beans than you could ever eat - Perfect, share the extras with your neighbors!

WHAT'S FOR DINNER?
There are many ways to enjoy green beans, but I especially enjoy this quick and intensely flavored green bean saute.  Don't forget to toss some fresh green beans (I prefer them blanched - dunked in boiling water for a couple of minutes and then dunked in ice water to stop cooking) into your salad for a delicious flavor, beautiful color, and a really great crunch.  They are also a great roasted in the oven or as an addition to a crudite platter, raw or blanched.

Herb Garden Green Beans
Servings:  4

1 lb. fresh or frozen and thawed green beans
1 T olive oil
1/2 onion or 1 shallot, finely diced
2 T fresh herbs, any variety
Coarse sea salt and freshly ground pepper

Heat a medium saute pan over medium-high heat.  Add the olive oil and saute the onion or shallot for a few minutes until onions are slightly caramelized on edges.  Add green beans and toss with onions and olive oil.  If using fresh beans, add 1/4 cup of water and cover to allow beans to steam for about 4-5 minutes.  If using previously frozen beans, saute for 3 to 4 minutes until beans are hot and still bright green.  Add the fresh herbs and season with salt and pepper to taste.  Serve immediately.

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

From Mouths of Babes

As we all know, kids say the funniest things.  Lately I have heard some truly entertaining comments from kids regarding healthy foods. 

One evening when we were having a fiesta salad for dinner, Will said, “Mom, I can feel the food going straight to my muscles – see?”  He of course then raised his arms in the perfect muscle man pose. 

At lunch on Saturday as he was munching on a turkey wrap, tomatoes and figs, he said “Mom, can I have one giant piece of spinach – I want to be really strong today?”  He proceeded to eat a pile of baby spinach leave (I did not have just one giant one). 

One evening this week, we were having penne with kale, cauliflower, and chicken sausage, and we were discussing how kale was similar to spinach and that it also made you really strong.  Will said, “Mom, I love this kale – do I look like a strong man (i.e. a circus strong man)?”  He then continued on with, “This cauliflower looks like shrimp, could you add shrimp to this the next time you make it?”

Earlier this week, I spent some time with the 2 and 4 year old daughters of a client teaching them about being fit and healthy and all the important things that healthy food does for their bodies.  I just recently started working with them to get their daughters to eat a more varied diet and more fruits, vegetables and whole grains.  They have adopted the rule that everyone is required to try a single “no thank you” bite of everything on the plate.  The 4 year old has been trying many different fruits and vegetables lately and found that she really enjoys green peas.  She told me today, “When I get my special treat I am going to have green peas”.  She also told me that she threw up broccoli because she did not like it, but hey you win some and you lose some.

The point in me sharing all of these great quotes is to stress the importance of talking with your kids about the food they are eating or not eating in many cases.    Children want to be strong, smart, and independent beings.  If we empower them with information they will most likely use it in the right way.  No, Will did not decide overnight that spinach was his favorite vegetable because it makes him strong; however after many, many, many discussions about the benefits of spinach and many other foods, that is now his conclusion.

Take the opportunity to get your entire family interested in the food that you are eating.  Take a trip to the market or the farmers market and explore.  Start out by talking about all of the different colors, textures, smells, and tastes.  Trust me when I say that they cannot help but be interested in fruits and vegetables this time of the year – they are gorgeous! 

Do you feel at a loss for the nutrition information of the foods you are eating, and so you are not talking with your kids?  Do you think that your kids would be more receptive to this type of information from someone other than you?  Contact me to come into your home and spend some time with your kids learning about being fit and healthy.  It is a fun and interactive presentation where they get to use their artistic abilities to show how much they have learned about filling a healthy, well-balance plate.  This presentation also works great with larger classrooms or organizations.  In a time when the obesity rates for children are hovering in the high teens and 20s and rapidly rising, it is critical that we start educating early on being healthy and fit for life.  Visit my website to learn more…

WHAT'S FOR DINNER?
Almost all kids love chicken nuggets.  In fact, most adults love chicken nuggets, they just may not eat them because they know that they are generally little fried bits of mashed-up chicken parts and other stuff.  Well, here is a great recipe for some delicious and nutritious baked nuggets.  They are crunchy, juicy, and perfectly dippable - all the key ingredients of a kid-approved nugget.  The crushed cereal coating is made of 7 different whole grains and is combined with the lean proteins of egg and boneless, skinless chicken breasts.  They are great for dipping or delicious on top of a big fresh salad.  Don't forget to serve with lots of raw fresh veggies...

Crunchalicious Chicken Nuggets

Servings:  4

Ingredients

·        4 boneless, skinless chicken breasts cut into 2-3” cubes (can substitute cod)

·        4 cups Kashi 7 Whole Grain Flakes

·        Coarse sea salt and freshly ground pepper, to taste

·        1 t garlic powder

·        1 cup whole wheat flour

·        2 eggs

·        Ketchup or honey mustard, for dipping

Directions

Preheat oven to 400 degrees F and spray to sheet pans with olive oil cooking spray.  Place the crushed cereal on one dinner plate and mix in the salt, pepper, and garlic powder.  Place the whole wheat flour on another dinner plate.  On a third dinner plate, crack the eggs and scramble vigorously with a fork or whisk.  To prepare nuggets, place a quarter of the chicken cubes in the flour and toss to coat.  Shake to remove any excess flour and move the flour coated chicken to the egg plate.  Toss to coat in egg.  Transfer the flour and egg coated chicken to the crushed cereal plate and toss to coat.  Place the cereal coated chicken cubes on the sheet pan and repeat with remaining chicken.  Make sure chicken cubes are spread out evenly on sheet pans.  Bake chicken in oven until golden and firm to touch (about 15 to 20 minutes), turning once to crisp on all sides.  Serve with ketchup or honey mustard for dipping and lots of raw veggies.

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!

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!

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