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! 

Follow us for 31 days of spooky and healthy snacks! 

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Let the Food Revolution Begin!!

May 16th marks the third annual Food Revolution Day! This global event, started by Chef Jamie Oliver, was started to spread the word about nutrition education, cooking skills and overall education about basic food resources. This year Jamie Oliver has offered a free live cooking lesson on May 16th, 2:00pm BST. You have to register here for the link to the live class or you can watch replays later in the day on Jamie's YouTube Channel.

If you are in South Florida you can visit Dania Beach's PATCH community garden on May 17th from 10-12 to catch a live cooking demonstration and activities for kids. Last year we had a great turnout to this amazing community garden.

 

Whole Foods will also be providing a cooking demonstration and a nutrition education lesson to the fifth graders at Hammock Pointe Elementary!

 

 

 

So the real questions to ask your kids, and yourself, this year on the

3rd annual Food Revolution Day are:

Do you know where your food comes from?

Do you know why it is important to eat fruits and vegetables?

Do you know how much sugar is in a coke or Gatorade?

Can you pronounce the chemicals and do you know what they are that are in packaged foods?

 

Rise up and make a change in your community, school and household for the success of our future generations!

 

Follow us and see how ABCD Eat Right and America's Dietitian make changes in the community and offers advice for your household.

 

Facebook: America's Dietitian or ABCD Eat Right

www.ABCDEatRight.com

Brandi@ABCDEatRight.com

@ABCDEatRight1

#FRD2014

 

Do you "Bust or Boom" on a food budget?

I don't mind staying within a budget, it is the pre-planning for the budget that is tough to get me to do. Deciding how much to spend and writing out menus for the week is an ominous task, likely because that is what I do for many of my clients. It's easier for me to plan other people's meals and food budgets and harder for me to set my mind to my own families. The realization that I really needed to work on my own families food budget came to fruition after I reflected on the vastly different food shopping experiences I had over the weekend.

 
Friday
I had a general idea of what I wanted to make for dinner. Friday's we usually grill and so I knew I wanted to get steaks and vegetables. Having recently gone back to eating meat, over the past year, I only like to purchase beef, chicken and fish that are grass fed, without hormones and not farmed respectively. That being said, I know up front that I will have to pay more. I decided to go to my local "healthier" (aka more expensive) grocery store and ended up purchasing steaks, vegetables, crackers, mozzarella cheese, sea salt and wine. My end food related grocery bill was $65. After a slight heart attack I decided that maybe premium steaks were not really that much better than Herford steaks which is the question that the butcher asked me. I had no idea but decided that that was the price that I would pay (about $8 difference for premium over Herford) for not researching what I was buying and of course pre-planning my menu.
I purchased artichoke hearts, an avocado, a tomato and pre-made veggie kabobs. We grilled steaks, veggie kabobs and steamed the artichoke hearts. I also made a Caprese salad with the tomato, mozzarella cheese and fresh basil from my garden. It was delicious but in the end, I think I could have done a lot better with my food budget.

 
Saturday
I went to a Community garden and spent $7 on the fruits and vegetables that are pictured below. I will be able to turn this purchase into 2-3 different meals. I will still have to purchase chicken and fish but expect that to not cost more than $15. A much better deal.

 

After reflecting on why I spend too much money on food I came to a realization that I view grocery shopping as an adventure and love to find new foods and recipes on a whim. I don't think this is a bad trait to have but I think that in the future it will be beneficial to become more of a frugal shopper.

Here are 5 things I could work on to improve my food budget:
 

1. I did not pre-plan very well.

2. I purchased conveniently cut up vegetables which cost a little more.

3. I purchased some vegetables (mainly artichokes) that were not necessarily in season.

4. I did not use any coupons (sometimes I get produce coupons for Super Target, which can really add up).

5. I did not buy anything in bulk, which in some things like carrots and potatoes can save money.

 

 I may have some work to do in the area of food budgeting but I know that it is always a work in progress and always room for improvement! How do  you do with your families meal planning and food budget? If you need a little help email me or Facebook message me for more information.

 

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The Dietitians Husband Unrefined

Brandi@ABCDEatRight.com

How do you eat your eggs? The dietitians husband loves the unrefined egg.

I have always had a love/hate relationship with eggs. I love the fact that they are a healthy addition to the diet, easy to make and full of high value protein, antioxidants and vitamins all packed into 70 calories. The nutrients in eggs contribute to weight management, enhanced brain function, muscle strength and eye health. I just personally, don't like them and I attribute my dislike to a sea sickness episode in my late teens. Eggs have gotten a bad name for themselves over the years because of the amount of cholesterol that each has in it. Each egg has 187 milligrams of cholesterol, which except for shellfish and organ meats is one of the highest containing cholesterol foods.  We as animals make our own cholesterol and otherwise we mainly ingest cholesterol by eating other animals or their byproducts such as dairy and of course eggs. If you have an issue with high cholesterol I would recommend to not go overboard on eggs, but if you are an active healthy person, especially kids, 2 eggs a few times a week should not be a problem. And, to eliminate the majority of the cholesterol just eat the white of the egg and not the yellow. You will still get the protein benefits. 

Now back to the question at hand, how do you eat your eggs? 

My dad always made omelets with vegetables, my mom liked them fried or scrambled, my step dad would marinate his eggs in ketchup and prior to my boating illness I would cover up the eggs with cheese and tomato salsa. One of the first things I learned to cook was scrambled eggs in the microwave. 

Here are a few additional unrefined ways that we cook eggs now:

1. Fried in coconut oil.

2. Take 2 eggs, scramble them and pour them onto a hot waffle iron. 

3. Souffle them. Scramble the raw eggs with a tablespoon of milk, add vegetables or lean meat, pour into a cupcake pan prepped with spray oil. Cook at 325 degrees for 25 minutes. 

4. Hard boiled (always an easy addition to salads and sandwiches). 

5. Poached eggs. I add poached eggs to a Bok choy, garlic, pasta and vegetable broth dinner for the family. 

I have had a strong desire to read Dr. Seuss's Green Eggs and Ham to our 4 year old daughter lately, I think it is because I have an innate desire to try the incredible edible egg again. I'll let you know how it goes but in the mean time don't be afraid of the egg, try them for breakfast, lunch or dinner for an extra burst of unrefined protein and vitamins! 

Are you a pescetarian, lacto- ovo vegetarian, flexitarian, anti-avitarian, carnivore or omnivore?

What do you eat?
What should you eat?
Why do you eat what you eat?

Do you eat animals, plants,

products from animals (eggs, dairy and honey)

or all of it?

For my family its been a roller coaster ride to try to determine what to eat. The question that we have asked ourselves has been: What is the best food that will nourish our bodies and have our children grow up strong and healthy. We have been omnivores (eating both animals and plants), pescetarians (fish and plant eaters), vegetarians, vegans, rawist, then back to pescetarians, and now flexitarians (mainly plants but sometimes animals). Throughout our journey I have determined that the items you decide to nourish your body and your families body defines you socially, physically, mentally and at times economically.

Socially, some people see it as an insult that you have tried to modify your diet. Their mentality usually reflects the attitude of "well I have always eaten (fill in the blank) and it hasn't hurt me", or they may not understand what the changes are. When I first started changing my diet, way back when I was in college, my family had a hard time adapting. It was not that they were not supportive its just they did not understand. My mom would make things with pork and try to hide it from me. She would claim that it was not in there when I knew it was. I would always think to myself "what does it matter what I choose to put into my body, it doesn't affect you!" But socially it can be perceived as an insult and coming from a German-Italian family growing up in the land of beef (Texas), not eating animals can definitely be perceived as a bad social move, no matter what the health benefits are.


Physically speaking, a body can change radically with a new way of eating. Anytime something is excluded from a diet this usually results in weight loss, for a period of time. After the initial weight loss, if this is your ultimate goal, you usually see a plateau or a steady weight maintenance, unless your diet is changed again and exercise is incorporated.   Odds are you can pick a vegan out of a crowd just by their appearance which is usually thin. Then there is another side of the spectrum, have you ever seen an unhealthy vegetarian? You know the one that does not eat animals (maybe for animal rights reasons) but gorges on processed carbohydrates and all the extras usually resulting in an overweight or obese person.

Mentally, making any lifestyle change can be stressful. As a parent, if you are bringing your children on board with your changes it can be worrisome when making sure they have all that they need. As a nutrition expert (a Registered Dietitian) the main foods I recommend to include for kids include: protein, fatty acids, calcium, fiber and vitamins.


Economically fast food chains have the system down to a science. For a $1 you can buy a hamburger, add another dollar for fries and to super size it, you guessed it only $1. So for $3 a person can have a calorically rich nutritionally poor meal and feel completely satisfied. To shop at farmers markets and regularly shop a healthier food store may not be as convenient or can be a financial compromise.

The health and wellness industry is a billion dollar industry. On every corner you will see a health coach, vitamin seller, detox flusher, the latest and greatest diet plan naming a new cause for all that ails a person.The bottom line is that it comes down to what is the healthiest food for our bodies and what is the most balanced plan we can find.  If you don't have the right guidance, being from a Registered and licensed dietitian, odds are you may not be successful.

So I want to know what you would prepare for this grill?

.

Post your answers below. We are in the process of piloting a TV show (more details to come later)...and maybe we will feature you in an upcoming episode!

Want to talk to a nutrition expert (ie. Registered Dietitian). Email: Brandi@ABCDEatRight.com . Healthy eating!

I'm Hungry...words you hate to hear.

Teeth are brushed, water is at the side of the bed, books are read and then the two year old says "I'm hungry". Here is the predicament, she did not eat much of a dinner (which she does when she does not like it). Encouragement was made to try and eat more. She stubbornly resisted and now time has passed and it is time for bed. "Kitchen is closed" is what I want to say and then I worry that she will wake up in the middle of the night with hunger pains. 

Making everyone sit down to eat together as a family at dinner time has always been important to me. Timing meals and making it to where everyone knows that we eat between 5:30-6 every night has been a part of the process that I think is important to get kids to eat healthy. But now what do I do when she won't eat when, and what, I want her to eat?

 

So along with my mission to decrease the amount of junk food in my children's diet, here are some things that I tried to do to increase what she ate at dinnertime:

 

• I limited the amount of snacks before dinner and limited the "grazing" hours between 4-6. Filling this time with only fruits and vegetables. Distracting her with outdoor playtime also seemed to help.
 
• Increased the protein filled snacks in hopes to satisfy her longer. Choosing snacks like milk, cheese, low sugar yogurts, lean cuts of deli meat, bean dips, seeds and nuts.
 
• Incorporating foods with more fiber such as whole grains, fruits and vegetables. Popcorn, fresh cut up fruit and vegetables along with high fiber breads can be a good place to start. To help them eat more of their vegetables I just purchased a new veggie dip that Sabra makes. The same company that makes a delicious hummus also makes a cucumber dill veggie dip. My friend told me about it and I can't wait for them to try it. It seems a little healthier than Ranch dressing because it is made with Greek yogurt.  
 
• I also chose to have both kids become more involved with the meal planning. I know what you may be thinking, they are only 5 and 2, but I am finding that the more that they can help me choose what we eat the more apt they are to eat it. I have designed dinner recipe cards in which they can help me choose from. We place the dinner cards on the refrigerator in magnets so that everyone knows what is for dinner. For more info on these recipe boxes visit: www.abcdeatright.com/parents . The site is still under construction but if you want to order a recipe box email me at Brandi@abcdeatright.com . 

 

Sometimes I think it is ridiculous that I worry that my daughter is hungry at night when thousands of children in the US go to bed without eating anything at all. I realize that it may be a phase and that she does eat well when she wants too. But I still want to focus my attention on getting her to eat with some normalcy in her schedule. It is a challenge to balance everything with children. As a mom and a Registered Dietitian I face a constant personal battle with healthy nutrition. My ultimate goal is to instill good eating habits within both of our kids while they are still young. Arming them with nutrition education will benefit them throughout their lives and will end up being one of the best gifts I could give them.

How do you get through your feeding struggles?

 

Sneaking up on summer...three tips to beat the heat

The school year is winding down and soon the kids will be busy with summer filled activities. In our house we will shuffle between parks, libraries, water events and maybe a trip out of town. Throughout the 72 days of summer (yes I am already counting them down), it can still be a time to focus on healthy habits.

Here are three things I plan on working on this summer...

Although some things like combing their hair may not be that important, we will make sure and stay hydrated. On Memorial Day my family attended a fun run and my son ran the 1 mile race. At five years of age he has always been a sweater and the end of May is considered a cool part of our summer measuring in at 95 degrees. He needed lots of water replacement and I even let him splurge with a cup of Gatorade. I do not necessarily like sports drinks but I made an exception because of the heat.

My other focus is going to be on having more fruits and vegetables available in the house for snacks. When my son goes through growth spurts he will eat every hour if not more often. I want to make sure and minimize the junk food. Fruits and vegetables not only add phytochemicals, vitamins, minerals and fiber but they also contribute to hydration.

I also want to make my own Popsicles and ice cream. At least I will know what is in the pops in our freezer if I make them.

What will you work on this summer?

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Why is nutrition so...ahem...BORING?

When somebody mentions nutrition do you inwardly cringe? You know that it is important but why does it have to be so dry and stale? Even the American Dietetic Association recently changed their names to the Academy of Nutrition and Dietetics in hopes of spicing up the subject and making it sound more glamorous. Did you know that nutrition has its own month? And there is an actual day where Registered Dietitians are acknowledged? (March is National Nutrition Month, and March 14^th is National Registered Dietitians day!) .

This year the theme for National Nutrition Month is “Get Your Plate in Shape” in honor of the USDA changing the food guide pyramid to the My Plate theme last summer.

My Plate focuses on:

·         Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

·         Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

·         Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

·         Enjoy your foods but eat less: Avoid over sized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Just remember, Registered Dietitians are there for you. They know nutrition in and out (like me, most Registered Dietitian’s are the geeky biology/chemistry majors that thrive on information that surrounds the body and the environment). If you have nutrition related question don’t feel like you are alone, seek out a Registered Dietitian in your area and let them help you and your child lead a healthier balanced lifestyle! To find a Registered Dietitian in your area visit: www.eatright.org

You can also email me with questions: Brandi@ABCDEatRight.com . I also have a weekly free e-newsletter that will provide you with recipes, healthy tips and activity ideas for parents, teachers and kids. In honor of National Nutrition Month explore new foods!  You might be surprised how delicious and exciting nutrition can be.

Launching March 1^st, 2012- ABCD Eat Right’s – Take Out Recipes for Kids- Forget the take out bring home healthy nutrition with this meal planning system. What’s included? 8 breakfast, 10 lunch, and 25 dinner recipe cards. All recipes are displayed on 2x3 cards which can be inserted into 1 of the 3 decorated magnets. These magnets hang on the refrigerator and alert the entire family as to what to expect for their next meal. They can even help choose what they want and shop for groceries because the handy recipe cards are small enough to fit into a wallet and double as a recipe card and a shopping list! Check them out today! www.ABCDEatRight.com

Eggplant Meatballs- Exciting edibles for E week

Ok, so there is not really "meat" in these balls of eggplant excellence but they resemble the carnivorous cousin and you won't miss the beef or pork at all! If you are unable to use bread crumbs due to gluten intolerance or want an extra protein and omega-3 boost try substituting quinoa and flax seed instead. I originally received this recipe after a meeting at Pero's vegetable farm in Delray Beach Florida. I could not find my original recipe so modified this recipe I found at www.thedailygreen.com

2 to 3 tablespoons extra virgin olive oil, or more if needed
1 medium eggplant, peeled, cut into 1⁄4 - to 1⁄2 -inch dice
1 1⁄2 cups walnuts, toasted and coarsely chopped (optional)
Fine sea salt and freshly ground black pepper, to taste
2 cups dried bread crumbs or cooked quinoa
2 large organic eggs, beaten
1⁄2 cup dairy or vegan Parmesan, grated
1⁄2 cup grated Pecorino, or vegan cheese
2 garlic cloves, crushed
Zest of 1 lemon
1 tablespoon dried oregano
1⁄2 cup coarsely chopped basil
vegetable oil spray

1. Preheat the oven to 375 degrees F. Lightly oil a baking sheet.

2. Heat a large skillet and sprinkle in 2 tablespoons olive oil. When the skillet is hot, add the eggplant and a sprinkle of salt and sauté until the vegetables are soft and fragrant, 8 to 10 minutes. If the eggplant dries out too quickly and begins to stick, add a bit more olive oil. Transfer to a large mixing bowl.

3. Add the walnuts, if using, to the eggplant and mix thoroughly. Transfer a generous cup of the eggplant mixture to the food processor. Process until pureed and return to the bowl. Add the bread crumbs, eggs, Parmesan, Pecorino, garlic, zest, parsley, oregano, basil, 1 teaspoon salt, and black pepper and mix well. If the mixture seems too dry, add the remaining tablespoon or more olive oil. Rub a little olive oil on your palms and shape the meatballs with your hands, using 2 heaping tablespoons of the mixture at a time. Each meatball should be about the size of a golf ball.

4. Place the eggplant balls on the prepared baking sheet and spray with vegetable oil spray. Bake 25 to 30 minutes, until a deep golden brown with a nice crust. Don’t let them overbake or they will get too dry. Remove the pan from the oven, cover with foil to slightly steam the balls, and allow them to rest for a few minutes.

Serve with Einkorn pasta and red sauce. Yum!


Don't forget to sign up for our weekly newsletter. Next week we flip out for "F's" of nutrition and then we have a fabulous National Nutrition Month lined up. 
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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?

We are exploring the E's this week at ABCD Eat Right's Newsletter.

Sign up today so you don't miss a letter!

www.ABCDEatRight.com

Valentine's Day and Kids...follow your heart!

What is considered a healthy candy? Why does there have to be so many chemicals, colorings and preservatives in our children's food?

To tell you the truth I am sick of it! When I find my children excreting green poop because of a blue cupcake they ingested, it seriously bothers me. I guess I should be happy that they are in effect excreting the blue coloring but really! Gross!

Here are a few candies and foods that I found that do not have all of the colorings, chemicals and preservatives that mainstream candy has.

Cascadian Farm's Granola- great treat without extra "bad" stuff 

Yogurt covered raisins and dried cranberries =  <3

Whole Foods Dark Chocolate (rich in antioxidants without all of the fillers)

Yummy Earth Lollipops= Delicious!

Let's Do Organic Fruiti Bears- Made from real fruit juice (what a concept!)

What are some of your healthy choices that you

allow your kids this time of year?

Have a wonderful day of love and thanks for reading!

 XOXOXOXOXOXOX

P.S. Pass this newsletter or blog on to someone you love!

www.ABCDEATRIGHT.com

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.

This week is "D" week at Abcd Eat Right.com. Do you have our newsletter yet? Don't miss out on the rest of the alphabet tips. Sign up today at www.Abcdeatright.com

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.

Celery- The crunchy art addition all kids need

Celery is an interesting vegetable. It provides fiber and crunch but can be a good addition to a child's diet. This activity makes a pretty flower stamp, perfect for those upcoming Valentine's Day cards.

Items needed:

1 stalk of celery to make 1 stamp

Art paint

Paper

Cut the celery stalk horizontally 4 inches from the bottom of the stalk. Hold the bottom of the stalk in your hand and dip into paint. Press the paint so that it spreads evenly on the cut celery stalk. Stamp the paper into desired designs. Let paint dry.

Cha Cha Cha Chia...seed a healthy addition for kids

You may have heard of the Chia Pet- a popular iconic clay pot you could find in various shapes that would grow grass on the outside of it. Although chia made a super cute decade icon it is a relatively new superfood tauted in North America. This super rich food was cherished by the Aztec's for promoting health and stamina. This ancient seed is full of protein, omega-3 fatty acids, calcium, iron and fiber. All of that packed into a tiny seed that is about the size of a poppy seed. This ancient grain can be eaten raw and is highly absorbent. Chia seed adds a nutty flavor and can be used as an egg replacer in recipes and added to yogurt, granola, baked goods, smoothies, oatmeal's and sauces. You can find it in the seed or grain aisle of the grocery store. Don't miss out on all the benefits this little seed provides. It packs a powerful punch!

Do You get our weekly newsletter? We are going through the alphabet and exploring nutrition from A-Z! Sign up at www.ABCDEATRight.com

ABC's of Kids Nutrition

Kicking off the New Year with a new ABC's of Nutrition Series. This week we start with A.

Allot time for family dinners. Pick a day of the week (or two, three, or four) to make time to sit down as a family and eat dinner. This will be a good time to experiment with new foods and talk about what a child likes or dislikes. As a parent, or teacher, it is important to present healthy habits at the table. Showing children that the adult role model eats green vegetables, whole grains, and lean meats gives them a healthy example to follow. They are watching what you eat! And, eventually, it may take up to ten times, a child will try a new food.

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Quinoa crusted fish

Quinoa is an excellent source of protein. This sprouted grain primarily grown in Bolivia provides an excellent source of fiber, protein and iron.

I was looking for an alternative to breadcrumbs and wanted the fish dish to still have a little crunch (to mimic a fried version).

I marinated the Mahi fillets in a Mango chipotle grilling sauce overnight. I then cooked 2 cups of quinoa. I beat an egg and dipped the fillet of Mahi in the egg and then rolled it in the quinoa to coat. I placed the fish on a prepared pan coated with spray oil. Baked the fish for about 25 minutes on 350 degrees. I served it with fresh string beans and butternut squash.

I highly recommend using quinoa as an alternative to breadcrumbs. It was easy and more nutritious.

Enjoy!

Thanksgiving Countdown Tip #3

#3 Traveling with Kids

One of  my favorite "go to" sites for nutrition and kids activities is Nourish Interactive. They are an online resource for parents that provides educational handouts, books and even online games.

If you are traveling with kids print out some of the coloring sheets before you go. There are also bookmarks, cards, puzzles and great activities centered around Thanksgiving. Click here or on the above link to go straight to their site.