Lucky for me these greens are good for me....and Magically Delicious!

St. Patrick's Day is right around the corner. Although traditionally a day set aside for adult indulgence in green colored beer, children have been swept into the "making everything green" day. For children the fun starts with lots of artificially colored green foods such as Jell-O, cakes, cookies, ice cream and cereals. Recently I saw a Pinterest post that had a box of Lucky Charm cereal with a tag wrapped around it that said "Lucky to have you! Love Mom".

Who doesn't remember the happy little Leprechaun  jumping over the rainbow touting about his Lucky Charms Cereal being "Magically delicious". I am pretty sure that the cereal company did not really add any magic into their boxes of sugar, chemical and artificially colored cereals, just a whole lot of junk. Do you know what the ingredients are in Lucky Charms Cereal? Here is a list of the ingredients found in Lucky Charms Cereal.

Whole Grain Oats, Marshmallows (Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Calcium Carbonate, Yellows 5&6, Blue 1, Red 40, Artificial Flavor), Sugar, Oat Flour, Corn Syrup, Corn Starch, Salt, Trisodium Phosphate, Color Added, Natural and Artificial Flavor. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Vitamin B12, Vitamin D3

Needless to say, I got a little upset with the idea of giving out the cereal as part of the festivities.

Why does food always have to be colored, flavored, sugar laden and just flat junk, to make a party fun? Why can't we serve green vegetables and fruits and have just as much fun? Here is a list of snack ideas I came up with and/or found on Pinterest that do reflect a healthier side of St. Patrick's day.

1.Guacamole with green chips, broccoli, celery or sugar snap peas for dipping
2. Green smoothie (combine apple juice, milk, berries, 1 teaspoon honey and an avocado or spinach leaves)
3. Grapes and green apple slices kabobs (vanilla yogurt for dipping)
4. Kale chips (roast kale tossed in olive oil and sea salt until crispy)
5. Veggie Pirate Booty chips
6. Cucumber shaped shamrocks dipped in low-fat ranch
7. Mini-sandwiches cut with clover molds
8. Healthy, low fat potato salad 
9. Ants on a log (celery with nut butter or hummus sprinkled with raisins)
10. Pistachio low fat pudding topped with shelled pistachios.
11. Baggie filled with green grapes with the tag: "Lucky this green stuff is good for me!" To print out the tag click here.

May the luck of the Irish be with you, and not all the junk!

Happy National Nutrition Month!

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Protein snacks for kids

I am forever on a search for high protein, low junk snacks for our 8 and 5 year old kids.   They are very active kids involved in baseball, football, running clubs, dance and other school events and, I think it is important to mention that they are both vegetarians. Neither of them will eat beef, fish, chicken or pork. One will eat eggs and the other will eat tofu, and otherwise that leaves us with nuts, seeds, yogurt, beans, milk and to some extent whole grains and dark green leafy vegetables to seek out for their protein sources. 


Protein is important to build and repair tissues in the body. Most every process in a body needs protein for adequate health. 

On average kids need protein based on their weight in kilograms. To determine a general goal for protein needs for kids take their weight in pounds, divide by 2.2 to reach their kilograms. For a healthy child without any health concerns you can take their weight in kilograms and multiply by 0.8-1.0 to determine their need for grams of protein. For example: Jackson is 87 pounds and therefore his protein needs would be: 87/2.2= 39.5kg x 0.8 = 32 -40 grams of protein per day. 

Determining the amount of protein in a food item can be found by reading a food label. Make note of
how many servings the label is referring too and then scroll down to grams of protein. 

Here is a list of after school and lunch time snacks that I find healthy and protein rich:

1. Quick and easy granola and snack bars are one of my easiest forms of protein rich snacks. The kids favorite bars are KIND snack bars which have protein contents that range from 3-8 grams of protein per bar. Low in sugar and rich in whole grains. I love these snacks so much I asked them to donate to our run club which has 100+ kids. The kids loved the snacks and learned a little bit about healthy eating! 
2. A whole grain protein rich waffle which can be served any time of the day. Containing as much as 16 grams of protein these falafel waffles were recently published in Food &Nutrition Magazine. 
3. Ants on a Raft or the classic ants on a log incorporate protein rich nut butters with apples or celery topped with raisins. 
4. Smoothies are amazing because you can jam pack in a ton of nutrients that are easily swallowed or sipped up. Some great protein additions include: low fat Greek yogurt ( a little more protein than regular yogurt), low fat soy or cow milk (Almond milk is very low in protein), nut butters and even tofu.



No matter how old your kids are, protein is an important part of their diet. Keep in mind the protein sources and a mental note of their daily protein intake. For questions concerning protein email me: Brandi@ABCDEatRight.com . 

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Do you Drop? A new scale and app from Apple that makes cooking a cinch!

I have never been a perfectionist, but I love to cook. Recipes sometimes seemed too binding and having an innate desire to make foods healthier, that is the Dietitian in me, I often end up substituting ingredients. Making precise measurements always seemed a little bit too much for me and I prefer to wing it at times. If you are like me, or if you have young kids who are learning how to cook, you are going to LOVE this new creation by Apple called Drop Kitchen. 

How do you get started? 
First you purchase the scale, which costs about $100. Then you download the "Get Drop" app to your iPad. Once the app is downloaded it will sync with the scale. Then you are able to browse the recipes, which are amazing. The layout is similar to Pinterest which entices you with beautiful pictures of the food you can create. Once you have chosen the recipe, you gather the ingredients then get started. 

Who can use it?
Our five year old daughter was able to use it and loved it. I loved it because I no longer needed measuring cups or spoons, which always add to the dish washing load. 

Cooking gadgets are always pure joy to me and my husband did an awesome job when he surprised me by purchasing Drop for my Christmas present. I see cooking almost like therapy. I recommend this app and scale, especially when baking with kids. Enjoy!

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Will you be giving thanks to the potato this Thanksgiving?

Potatoes are the subtle, understated root vegetable that quietly grace the table during Thanksgiving. Whether its one of the orange, white, brown, yellow, red, purple or blue variety they all offer a source of complex carbohydrate that are rich in Potassium, containing even more than a banana, and Vitamin C, about half as much as an orange. Potatoes range in size and sometimes shape but still offer a small amount of protein, containing about as much as a cup of milk, which provides 8 grams of protein as well as range of antioxidants, depending on the color. 

Growing up I never appreciated the potato. We ate them twice baked in the microwave ( an 80's delight), scalloped, mashed and fried and every year for Thanksgiving we had a potato sausage stuffing. 

So no matter which variety is your families favorite, of the hundreds of potato varieties there are, we wanted to share some of our favorite potato recipes. 

Grandma-Tini's Potato, Sage and Sausage Stuffing. A tradition passed on for generations in our family. I remember peeling and dicing the potatoes, an easy task and great way to get the kids involved in Thanksgiving prep! 


Sweet potato quinoa and kale fritters For my friends that are in love with the kale and quinoa craze I thought that this recipe is a beautiful combination of several super foods. All I can say is delish! 

Honey roasted sweet potatoes with honey cinnamon dip. This one deserves high accolades for turning the potato into a dessert side! Although I did not create the recipe, when I first read the recipe I fell immediately in love. 



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Pretty Perky Pumpkins fruit or vegetable?

This time of year is filled with the orange, yellow and brown hues of Fall. I love pumpkins and all the fun recipes that can be made with the seeds and the flesh. I have highlighted a weeks worth of our favorite recipes to keep you thinking about ways to incorporate the fruity festive pumpkin!

1. Pumpkin Nut butter: Mix up pumpkin pureed, almond butter, brown sugar, cinnamon and salt. Serve with English muffins, whole grain crackers or bagels. For recipe details visit:  http://www.pinterest.com/brandice5/abcd-eat-right/

2. One of my favorite classic recipes is: Pumpkin Fettuccine Alfredo. I tried to find my 12+ year old recipe and sadly could not locate the weathered recipe sheet. Here is the closest recipe that I could find to my original favorite.




3. Pumpkin Waffles - Our kids love waffles and I am always tweaking the recipes to make them a little healthier. This recipe was made with the help of my son Jackson!

4. Sweet and Salty Pumpkin seeds. Easy to make and fun to eat! 

5. Chipotle pumpkin black bean soup. A delicious take on a fall favorite soup. 




6. Pumpkin brownies - I cheated a little bit and used a box mix to save time. Normally I would add applesauce instead of oil but today I was feeling festive and wanted to swap out for pumpkin puree! 

7. Pumpkin smoothie- From one of my favorite go-to spots for healthy recipes- Super Healthy Kids, has a great recipe for a pumpkin smoothie! For breakfast, snack or even dessert. 


Have a great pumpkin week! 
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31 days of Healthy snack ideas for sports, after school and classrooms! Spooky fun!

October is one of my favorite months of the year. So many fun fall events to look forward to, a slight change in the weather (we live in South Florida) and mid season football. The only thing I don't look forward to is the large amount of candy, colored festive foods and sugar...sugar...sugar! 

Therefore, I wanted to come up with a daily fun snack idea to share with you to reach a healthy snack time wherever you are throughout the month. 

For the next 31 days make sure and check out our Facebook page: ABCD Eat Right to "like the snack", post your own snack ideas and share the snacks.   

Here are a few pics of ideas that will be posted 

throughout the month! 

Keep up with us on Facebook so you don't miss a 

spooky healthy post! 

ABCD Eat Right

And don't forget to printout your Halloween Bat Masks to wrap all of your whole fruit in! 

What are you doing for Family Health and Fitness Day this September 27th?

Why family health and fitness day?

National Family Health and Fitness Day (NFHFD) will be celebrated on September 27, the last Saturday of the month. This is the Eighteenth year that the Health Information Resource Center (HIRC) has promote the national event in order to recognize the importance of family influenced physical activity. NFHFD is inspired by the US Surgeon General’s Report on Physical Activity and Health which stated that the majority of Americans and especially children between the ages of 12 to 21 are not participating in enough exercise.

The national day of recognition emphasizes that fitness can be fun and that as a family it is an important part of staying healthy and building a healthy lifestyle. 

Try some of these fun activities to get your family moving on September 27 and everyday to come: 

1. Pick a park and go for a walk
2. Bike ride around the neighborhood
   
3. Hula hooping contest 
4. Obstacle Course set around the house
5. Dance party

On September 27, and any day of the year, become a role model for your children and encourage your entire family to get moving for at least 30 minutes per day!

Just do it...everyday! 

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Breakfast...Why is it so important?

Do you eat breakfast? Do your kids eat breakfast? Studies have shown that children are more likely to eat breakfast when their parents eat breakfast. Sometimes parents are short on time and tend to skip breakfast as a habit. This habit leads to a day full of trying to catch up to achieve a better diet and higher energy level.

If we break down the logistics of breakfast we see that it has been roughly 8-12 hours overnight without food and now the day is about to begin. A long day of work or school is ahead, and it will be at least 3 hours until lunch. The body needs to refuel and get ready to face the day with a strong start. Breakfast provides the body with energy needed to sustain activity throughout the day. Without breakfast the brain and muscles may not have the energy that is needed to meet peak performance.

Research has shown that kids that do not eat breakfast have poor concentration and problem solving ability. Those that start the day with breakfast usually meet their protein, calorie and vitamin requirements throughout the day which leads to a more balanced diet. So start the day off right and remember...

Breakfast is the most important meal of the day!

Here is a quick list of 15 Breakfast ideas:

1. Hard boiled, scrambled or fried eggs

2. Nut butter and banana sandwich

3. Yogurt and granola and/or fresh fruit

4.Cottage cheese and fruit

5. Milk and fruit smoothie

6. Frozen waffles with nut butter, fruit and honey 

7.Flavored milk (milk mixed with fresh fruit)

8. Trail mix ( dried fruit, whole grain cereal, nuts and seeds)

9. Cheese sandwich; Cereal with milk; Banana with nut butter; Pancakes made with bananas and flax seed; No cook muesli (see recipe below); Granola bars, nut bar or low sugar breakfast bars and milk; Oatmeal with raisins or frozen blueberries.

One or our favorite breakfast recipes: 

No Cook Muesli

1 cup plain nonfat or 2% yogurt

1 cup quick oats

1/2 cup slivered or chopped nuts

1 Tablespoon flaxseed

1 Tablespoon honey or syrup

1 cup fresh berries or a banana

In a blender combine the yogurt, oats, flaxseed and honey. Blend until the oats and nuts are in small pieces (about 30 seconds), then divide the muesli among 3 bowls and top with berries or bananas.

A quick and cool alternative to hot oatmeal.

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Going out of town for a summertime trip? Five tips to eat right while you are on vacation!

Traveling is a great place to get in your refined foods. Theme parks, beaches and family reunions host a number of unhealthy eating choices. This is also a time of year where you may feel compelled to throw out your healthy eating habits and give in to the easy route of fast food and quick picks.

Here are five tips for circumventing the junk on your family vacay so that you don't go home feeling worse than you did before you left for your summer fun.


1. Research rocks-
A little pre-planning goes a long way. After you have picked your vacation city do a search for healthy fare in the area. Find out which restaurants have healthier choices. Here are a couple of websites I like to look at: www.vegdining.com and www.happycow.net

2. A little pre-shopping goes a long way-
Let's face it, no matter how hard we try there are very few "clean" options available at theme parks. The best that we did were salads but we ate at the best restaurant the theme park had. It's best to bring your own healthy snacks. When we went to the theme parks we loaded up on dried fruits (mangoes, raisins, cranberries), dried nuts, Kind bars, apples and oranges as well as bottled water.

3. Dine in-
When choosing a place to stay, consider a condo or renting a house. The ability to have a kitchen is by far a life saver when trying to avoid unrefined foods. Double check to see if you have access to a grill. This is a great way to spend time with the family in the great outdoors and an easy way to cook vegetables and lean meats.

4. Hydrate the right way
Don't forget about the importance of hydration. Sometimes being dehydrated gets in the way of eating healthy. Your efforts to take in extra fluids can lead to your intake of easy refined foods that are quick to grab when grabbing a drink. Bring your own water bottle full of water, fresh juice blends or smoothies.

5. Adventure hunt - Seek out local produce or farmers markets in the area where you are vacationing.When we were headed down to the Florida Keys we stopped at an amazing local fruit stand called Robert is Here. Our kids experienced amazing local tropical fruit and we bought enough local produce to last us the 4 days we were in Key Largo. To find local farmers markets in your area of vacationing visit:  http://www.localharvest.org/

Remember not to stress! Relax...you are on vacation.

Don't miss our BACK TO SCHOOL Series starting August 1st!

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Brandi@ABCDEatRight.com

Fireworks with Party Food for Fourth of July (Menu and recipes included)

I love the patriotic colors of the holiday and like to include red, white and blue in the festivity snacks although I prefer to not invite red dye #40 and blue dye #1 to the festivities. This holiday I have included a menu of delicious patriotic treats that can be included in your day of patriotic fun. 

Since breakfast is the most important meal of the day consider these strawberry waffles. The secret ingredient is white beans included for extra protein and fiber to fill the bellies and last them through the early morning sandcastle building or swimming. Click here for the delicious special release of my families test kitchen waffle.

 

Lunch:  Cream cheese, peanut butter and grape jelly wrapped in a whole wheat wrap served with a side of Hummus with red pepper, cauliflower, and purple carrots (can also be served in a wrap or pita bread) if PBC& J not a favored lunchtime item.

Snack: Firecracker/ eagles nest trail mix: popcorn, yogurt covered raisins, dried strawberries and pretzel sticks.

Dinner: Grilled chicken breast served with Watermelon, feta, blueberry and mint salad

Dessert: A fun frozen dessert or fruity cupcakes for the firework festivities. Frozen yogurt, blueberry and strawberry pops or Watermelon cupcakes.

 

Have a great Fourth of July!

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Brandi@abcdeatright.com

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What is on your plate?

 

Can you name the 5 food groups? The 5 food groups are as follows: Fruit group, vegetable group, protein group, grain group and dairy group. Each group is important in a balanced diet. Throughout National Nutrition Month we will be discussing the different food groups. Think about the foods that you eat at every meal and try to include a little bit of each group at each meal.

 

 

This week we will explore the fruit group. As babies the first taste that we enjoy is sweet and we have a natural tendency throughout life to enjoy sweet tasting fruit. Fruit provides us with antioxidants, fiber, vitamins and minerals. Each fruit varies from the next and it is important to eat a rainbow of color of fruit. Children should have at least 5 servings of fruit per day. A serving of fruit is considered: 1 cup chopped fresh fruit, 1 small apple, banana, orange, or ½ cup juice (limit to 1 time per week) or ½ cup dried fruit.

Here is a fruity challenge!

Where does your favorite fruit grow? Can you name where the following fruits grow?

 

Bananas, Mango, kiwi, orange, grapes, strawberries, watermelon.

 

Answer key: Bananas- tree, Mango- tree, kiwi- woody vine, orange-tree, grapes- vines, strawberries- plant, watermelon-vines.

 

Fruity Recipe of the week:

 

Fruit Kabobs with
Fluffy Fruit Dip
6 servings
Ingredients for dip:
1 cup fruit-flavored, low-fat yogurt...
1 cup fat-free whipped topping, thawed
1 teaspoon honey
Ingredients for kabobs:
6 to 8 pineapple chunks
6 to 8 whole strawberries
1 banana, cut into 1⁄2 chunks
6 to 8 red or green grapes
6 wooden skewers
Directions:
1. In a small bowl, make dip by mixing together yogurt, whipped topping and honey.
2. Cover and refrigerate until needed.
3. Thread one piece of each fruit onto a skewer.
4. Repeat until the fruit is gone or skewers are full.
5. Serve with dip.
Variation: Use any of your kids’ favorite fruits.
Serving size: 1⁄6 of recipe
Nutrition Facts Per Serving:
Calories: 64 Fat: 0.4 g Saturated fat: 0.2 g
Cholesterol: 1.9 mg Sodium: 26 mg Carbohydrates: 16.5 g
Fiber: 1.1 g Protein: 2.5 g
Recipe provided courtesy of Eat Right Press, from Healthy Eating, Healthy Weight for Kids and Teens by Jodie Shield, MEd, RD and
Mary Catherine Mullen, MS, RD. Academy of Nutrition and Dietetics, ©2012.See More

 

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