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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New or old food for kids? Einkorn and Emmer

Did you know that the wheat that we eat these days is not the same wheat as what was eaten even 60 years ago? During the 1920's genetic manipulation was performed on wheat by American scientists looking for an answer to the problem of starvation and famine. Through the years they developed a grain that grew faster and was more resistant to pests and changes in climate. Although noble in efforts, this change in wheat has had an impact on food production and human body shape. We consume loads of this genetically modified wheat without giving it a second thought.

Einkorn and Emmer are the "ancient" forms of wheat. This form of wheat has a different chromosomal composition. Einkorn can be found in certain pastas and baked goods which we found at stores such as Whole Foods. We did not have the issues with childhood and adult obesity so many years ago. There are many contributing factors that have changed throughout the years but wheat has been a relatively new piece of the dynamic obesity puzzle. If you are interested in ancient grains I highly encourage you to try them. It can't hurt! And what if it actually helps?

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Delicious dinner- Still discussing the D's of nutrition!

We had to try out this delicious recipe we saw posted at

 Prevention RD's blog .

Chipotle black bean and shrimp quesadillas with edamame guacamole (click on the above link to go straight to the recipe)

Delicious! Delicious! Delicious!

(Go to their blog to see the mouth watering pictures of the quesadillas!)

If you are looking for something new to try definitely check this recipe out. Not only was it delicious it was heart healthy as well. February is Heart Healthy Awareness Month and anything that we can do to bring awareness to heart disease prevention all the better!

Here are the highlights:

Black beans: Good for the soluble fiber they contain that helps to lower cholesterol.

Avocados: Good for the monounsaturated fat that helps to lower LDL "bad" cholesterol and triglycerides.

Edamame: A complete protein ( which means it contains all the essential fatty acids) , vitamin E, antioxidants and loads of fiber.

So try out this recipe (maybe on Valentines Day :) ) and follow the Prevention RD on their blog...Your heart will love you for it.

www.ABCDEatRight.com



Dehydration and Kids- Not so nice

What are the Signs of Dehydration?

• Headache
• Fatigue or tiredness
• Lethargy or sleepiness/less active
• Vomiting or nausea
• Dry skin
• Dizziness
• Constipation 
• Dry or sticky mouth

How much does a child need to drink? A child needs 6-8 cups of fluid per day. One cup is equivalent to 240 milliliters which is also equal to 8 ounces. What counts as a fluid? Water, milk, 100% juice, soup and anything that at room temperature is a liquid.

 

Thumbs up to low fat milk, water and 100% juice.

Thumbs down to sports drinks, energy drinks, sodas and non-100% juice drinks.

Still discussing the D's of nutrition at ABCD Eat Right.com

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Designable changes- Increase your kids healthy foods intake

A few weeks ago my family purchased a new dining room table. Our previous table has been in our family for over twenty years and throughout the years we had gradually lost members of the chair family that accompanied the table. We were down to 3 chairs and a Roley chair from our office. Of course the table had been beautifully colored on with permanent marker by the kids but honestly, this Sharpie surprise was not really working for us.

This new table was like Christmas morning all over again. It was amazing and by far the most beautiful piece of furniture that we own. The kids were ecstatic and could not wait to sit and eat at it. Our son made up "rules for the table" and we all had to abide by them. He even chipped in and offered to clean the table after meals were served. It was a surprising bonus to an already exciting purchase.

Over the course of the last few weeks I felt like the kids have even improved their eating habits since the purchase of the new table. By no means am I insinuating that a new dining room table will solve all the problems in the world concerning improved eating habits, but in our house I am excited to announce that we have seen some slight changes.

So what does this mean for all parents? Maybe just a little change at the dinner table is all that a child needs. A new place mat, a new spoon, fork, cup or colorful plate. Something they could call their own and be considered special to them. Maybe it is time to move out of the baby bowls and plates ( I have plenty of those still left) and give it a try, you might find some surprising changes in your child's eating habits.

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Yummy and healthy snack for kids

Chia Banana Raisin Cookies

The original recipe called for dates. I did not have dates so I used raisins. I also added a handful of chocolate. These healthy, but delicious cookies are a great source of protein and omega-3 fatty acids.

Ingredients
4 Tablespoons of white chia seeds ( I used black chia seeds)
4 Tablespoons of plain flour
Half a small ripe banana
2 tablespoons of chopped dates or raisins
2 Tablespoons of rolled oats
1 large egg
2 tablespoons of honey
1 and a half teaspoons of baking powder
1 Tablespoon of water

Preheat the oven to 350 degrees. Grind the seeds and the flour together. This makes the seeds grind easier and aerates the flour. I ground the seeds and the flour in my Cuisinart. Put this mixture into a bowl and add the rolled oats. Stir the dry mixture together. Blend together the banana, egg, dates or raisins, honey, baking powder and water. Add a handful of chocolate chips if desired.
Add this to the dry ingredients in the bowl. Mix together. The consistency should be similar to a cake batter but not as runny as a pancake mix.
Drop dessert spoons of the mixture on to an oiled tray. Bake for 15 to 20 minutes, until lightly browned.

Chia seeds can also be added to eggs, smoothies, baked goods, sauces, oatmeal, granola or yogurt.

Bad Example - Drinking a soda and kids

The other day some friends and I took the kids on a Trolley ride and we stopped at our favorite Pizza place in downtown West Palm Beach. While we were there I ordered a diet soda. I rarely drink diet soda but for some reason I was inclined to partake. We don't let our kids drink soda because we tell them that it is not good for them. It is full of chemicals, colorings and sugar. Absolutely nothing that could benefit a child.

Jackson, our 5 year old, was appalled. He immediately announced to everyone at our table, and loud enough so other tables could here "Mom.. how could you drink a soda? And you are a dietitian!"

What do you say to that? I did not have a really good explanation. How could I say "Well Jackson mommy drinks diet Dr. Pepper on occasion because it reminds me of being home in Texas and I like the caffeine because I was up last night with your sister". Likely not a good explanation for a 5 year old.

On one hand I was proud that he actually listened to me when I talked about food and healthy habits but on the other hand I felt like I was the worst example in the world.

I guess the lesson is that we as parents can't be perfect all the time. Will I be more cautious in the future when I order my carbonated beverage? Likely yes. Is it OK for our kids to see us eat and drink poorly? On occasion I would say yes, but for the long term challenges of feeding kids, the important thing to remember is that they are watching and remembering everything that we eat and drink.

As a dietitian side note...if you eliminate soda from your diet you will likely lose 1 pound a week (500 calories a day for 7 days equals 3500 calories which is what it takes to lose 1 pound a week), just by eliminating sugar laden sodas. Diet sodas are not much better. Studies are linking them to actually increasing the appetite.

Beans- Nutrition Art for Kids

 Beans come in an assortment of colors, sizes and shapes. Nutritionally speaking beans are high in fiber, B vitamins and protein. Here is a quick lesson in nutritional art.

Items needed:

1 cup of dried beans (black, pinto, white, black eyed peas or lentils)

Construction paper

Glue

Provide each child with a sheet of paper and 1/2 cup of each kind of bean. Have them make a pattern, sequence, shape or letter. My favorite is to make a giant "B" with the beans. Glue the beans in place. Let the glue dry.

Yea Beans!

Here are a few ways to incorporate beans into your diet:

Soups

Salads

Tacos

Casseroles

Dips (hummus and bean dip)

Brownie recipes

Click on the links above to bring you to the recipes.

What is your favorite way to include beans?

Healthy School Parties...Tip #5

It's back to school for three more weeks. There will be parties galore. Do the kids really need more red and green chocolate, candy canes or junk food? Most school's prefer that parents bring in store prepared products to decrease the liability and chance of a food borne illness. Most parties happen during snack time or just before school is out for the day. Make a change in your school and advocate for a healthy holiday party that won't load the kids up with unnecessary sugar. Try some of these store bought items to liven up your school party (without the sugar crash).

• Hummus with carrots, celery or pita bread
• Apple slices with caramel or nut butter for dipping
• Trail mix ( Dried fruit, pretzels, chocolate chips, marshmallows, small crackers)
• Pirate Booty individual bags
• Mandarin oranges, pears, peaches or other canned fruit (canned in water not syrup)
• Water or boxed milk for drinking
• Popcorn
• Granola bars
• Bananas, apples or pears

For more party ideas for other holiday parties sign up for our monthly newsletter- Nutribbles. It's only $12 a year and is geared for schools and community advocates for healthy nutrition. www.ABCDEatRight.com