What is a fun fall snack for kids?

Pumpkin Hummus of course! Rich in vitamins, minerals and fiber. Great for a festive fall party. This recipe is from Cooking Light and would be super easy for kids to help with.

• Pumpkin Hummus
• 
  
• 4 (6-inch) pitas, each cut into 8 wedges
• Cooking spray
• 2 tablespoons tahini (sesame-seed paste)
• 2 tablespoons fresh lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon olive oil

• 3/4 teaspoon salt
• 1/8 teaspoon ground red pepper
• 1 (15-ounce) can pumpkin
• 1 garlic clove, chopped
• 2 tablespoons chopped fresh flat-leaf parsley
• 1 tablespoon pumpkin seed kernels, toasted (optional)

Preheat oven to 425°.

Place pita wedges on baking sheets; coat with cooking spray. Bake at 425° for 6 minutes or until toasted.

Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth. Add parsley; pulse until blended. Spoon hummus into a serving bowl; sprinkle with pumpkin seed kernels, if desired. Serve with pita wedges.

Here is the link to the recipe: http://www.myrecipes.com/recipe/pumpkin-hummus-10000001120379/

Rich and delicious pumpkin (and chocolate chip) cookies. YUM!

One of my favorite sites that I follow on Facebook is: Lunch Box Bunch.com. If you don't already follow them on Facebook I highly recommend it: https://www.facebook.com/lunchboxbunch

The other day they posted this cookie recipe. Pumpkin is in season and full of rich antioxidants. Adding in dark chocolate doesn't hurt the antioxidant count :). I have made pumpkin cookies in the past and they have turned out moist and delicious. So check out this recipe and follow Lunch Box Bunch if you get a chance!

Nutty Pumpkin Chip Cookies
vegan, makes 18-22 cookies 

dry:
1 1/4 cups rolled oats
1 1/4 cup whole wheat flour (subbing optional)
1 cup sugar, organic
1 tsp salt
1 tsp cinnamon
1 Tbsp baking powder

wet:
1/3 cup water + 1 tsp flax seeds + 1 tsp chia seeds* (flax/chia egg)
1/2 tsp vanilla extract
1 cup pumpkin puree (canned or homemade - unsweetened)
1 tsp cider vinegar
2 Tbsp virgin coconut oil (or veggie oil)

* seeds - you can choose just one seed if needed

fold-in:
1/2 cup pecans
3/4 cup vegan chocolate chips

Directions:

1. Preheat oven to 375 degrees.

2. Add dry ingredients to large mixing bowl. Stir in wet ingredients. Fold in the “fold ins” until the dough starts to form. into a moist ball.

*flour note: you can substitute with a wide variety of flours - note that you may need to modify liquid to flour ratio just a tad depending on your variety. White flours may need a splash less liquid that heartier flours like whole wheat.

3. Place dough in the fridge or freezer until it firms up a bit - usually 15 minutes will do it.

4. Spoon cookie dough or roll into balls and place onto parchment paper lined or coconut oil greased baking sheet(s).

5. Bake at 375 for about 12 minutes – more or less depending on cookie size and how chilled your dough was. cookies will bind a bit as they cool - so once the edges being to slightly firm up and brown, the cookies are done.

Time to take a dip! What kids need to eat more vegetables.

Lately I have been on a mission to add more fruits and vegetables to my families diet, especially the kids. Over the past two weekends, when I had time to cook, I made a variation of dips. This past weekend I made guacamole and pumpkin-cauliflower dip, as well as had a jar of store bought salsa. My intention was to have a taste test and try to get the kids to try something new. Things don't always go as planned but I have plenty of yummy pumpkin-cauliflower dip leftover to try again. The recipe for this new fall favorite is attached below. The recipe is taken from www.babble.com and for more flavorful recipes click the link at the end of the recipe! Enjoy! 

Roasted Cauliflower Pumpkin Swirl Dip
vegan, makes 6-7 cups

Roasted Veggies:
1 head cauliflower, chopped
1 medium sweet onion, chopped
3 Tbsp olive oil
pinch of truffle salt and fine black pepper

Pumpkin Swirl:
3/4 cup canned organic pumpkin, unsweetened
1 cup garbanzo beans, canned/drained/unsalted
1/4 cup maple syrup
2 Tbsp olive oil
1/4 tsp garlic powder
1 tsp cider vinegar
dash cinnamon
salt to taste

White Puree:
roasted cauliflower (about 8 cups loose)
roasted onion
olive oil drizzle from roasting pans
3-6 Tbsp soy creamer or milk (plain) until blends smooth
salt to taste

garnish: small florets of roasted cauliflower and bits of roasted onion, drizzle EVOO, pepper

To Make:

1. Turn oven to 425 degrees.
2. Wash and chop cauliflower. Add to large baking sheet.
3. Chop onion - also add to baking sheet.
4. Drizzle extra virgin olive oil over top the roasting veggies - salt/pepper. And lightly toss in pan to coat veggies. Roast for about 20-25 minutes or until tender and slightly caramelized.
5. In a blender or food processor puree the pumpkin swirl ingredients, set aside. Rinse blender of pumpkin mixture.
6. Remove veggies from oven when ready and add to blender or fp. I used my Vitamix. (note: keep a few whole bits out for garnish). Add the soy milk/creamer (as needed to loosen blend) as well as all the leftover oil from the roasting pan. Blend until smooth and creamy. Salt to taste. I love adding truffle salt or oil to the cauliflower/onion mixture.
7. Add white mixture to oven-friendly serving dish. Top with the pumpkin mixture in the center. Press pumpkin to bottom of dish - then use a form or toothpick to create a swirl pattern.
8. Top with EVOO, cauliflower florets and a few leftover onion bits. Pepper. Slowly bake at 250 degrees to your desired moistness. As the mixture bakes, the top layer will dry out a bit and become more like a crust. Serve warmed, chilled or baked. Makes about 6-7 cups of dip.

Craving more fall recipes? Check out my 30 vegan fall-inspired recipes slide show!

Stepping into September. What should you celebrate today?

I recently came across an article on a blog that discussed all the different days in September that are "designated" for a special food or issue. Sure we all have birthdays and holidays that are special to us but what about:

Macadamia Nut day (9/4)
Cheese pizza day (9/5)
Peanut day (9/13)
Eat a hoagie day (9/14)
Linguine day (9/15)
Guacamole day (9/16)
International banana festival day (9/21)
Better breakfast day (9/26)
Coffee day (9/29)
 
The really special foods get a whole week.
The second week of September is both Vegetarian Awareness week and Waffle week! Wow! Who knew?

As a nation we honor certain important events for an entire month. These events include:
Childhood Obesity awareness, cholesterol education, food safety education, chicken, mushrooms, papaya, potato, rice, whole grains and not to be forgotten wild rice. September is full of interesting events that can be formed from fun food recognition days,weeks and months. Just remember to make healthy choices and consult a Registered Dietitian if you have questions!

www.ABCDEatRight.com

Complaints, tears and lunch ideas

When I was in fifth grade I can remember coming home and complaining to my mom about how she did not make my sandwich right for lunch. My mom, being the feisty Italian lady that she was and the good mom that wanted to teach me a lesson about how the world works, told me that she no longer would be making my lunch and that I was on my own. I was devastated. I now had to not only go to school but make my lunch as well! How could she! Well she did and it worked out fine. She bought all the groceries and I made my own lunch pretty much every day through High School. I ate every bite of my lunch and never complained about how my mom prepared food again. I am not necessarily promoting throwing your child into making their lunch cold turkey, but involving them in the process will likely increase their intake of healthy foods and the lunch they eat.

Here are some  lunch box combinations sure to be a hit with your kids! 

1) Brown rice cakes with nut butter, thinly sliced apples or bananas + Organic Yogurt squeezes + Water in a thermos.

2) Pita with cucumbers, hummus and  2 ounces cheese + 1 Thermos 1% milk or strawberry milk box (Organic Milk) +Baked Pita chips + raisin box. 

3) Bean, rice and cheese rolled up in a whole wheat tortilla + fruit salad (seasonal chopped fruit mixed with low-fat yogurt) + water in thermos or small bottle.

If you are in South Florida and you want to take a grocery store tour to brainstorm with a Registered Dietitian about healthy breakfast, lunch, and dinner ideas for the family or individual contact Brandi@ABCDEatRight.com today!

www.ABCDEatRight.com

www.OnANutritionMission.com 

Seriously...it's almost time for school to start? Here are a few lunch box ideas

When I was growing up I use to bring my lunch to school almost every day. My daily lunchbox menu included: a ham and cheese sandwich, an apple and a sweet. Day in and day out this was my standby and I loved it. There were days that I would purchase my lunch from the cafeteria and almost every time I ate from the cafeteria I would get a bellyache. One day I can specifically remember passing a box that was in the cafeteria that had large black print that said: Grade D but edible. Back then I did not know what that meant, but I did assume that it wasn't good. I don't know what was in that box and if it was something that I had eaten but later in life it has been a memory that I have not forgotten. People like Jamie Oliver and First Lady Michelle Obama are trying to make changes in the school districts so that children have an improved exposure to healthier food at schools. Have you spoken to your school about their daily menus? Even as a parent you can make a difference in what your child eats at school. What did you eat in school? Post below our suggestions to share with our multitude of readers! 

ABCD Eat Right

Lunch Box Combo's

1. Lean turkey and cheese tortilla wraps + 1 cup chopped fruit + pirate booty baked corn puffs(snack size bag) + 100% Juice box (4 oz box)

2. Hummus with pita bread, carrot slices and cheese + applesauce cup + yogurt smoothie drink or cup of yogurt

3. Nut butter and no sugar added jelly on whole grain bread+ 1 banana or whole fruit + 1 lunchbox ready package shelled edamame + 2% milk box or milk in a Thermos.

Two other favorite sites that we have for lunch ideas are: Weelicious.com (follow them on Facebook), and Super Healthy Kids (also follow them on Facebook).

If you need more personalized nutrition advice from a Registered and Licensed dietitian contact Brandi@abcdeatright.com or visit our website at: www.ABCDEatRight.com or www.OnANutritionMission.com 

Countdown for back to school...What will we make for school lunch?

Lunch Box Basics

What makes a healthy lunch? You want your child to have a nutrient packed, fun, and easy lunch but may not know where to start. Here are the top three things you should focus on and include in every lunch box.

Protein

A protein source should always be included in a lunch box. Protein is the building block for growth of muscles and the brain. Protein sources include beef, chicken, turkey, fish, pork, beans, nuts, eggs, milk, cheese and yogurt. Choose low fat and lean products from the protein choices above. A protein serving is equal to :

2 tablespoons nut butter, 2-3 ounces of lean lunch meat, 1 cup low fat milk, 6 ounces yogurt, 2 ounces cheese or 1 egg.

Calcium

Calcium contributes to building strong bones. A child reaches the majority of their bone density by the age of 18. Providing your child with calcium rich foods such as milk, yogurt and cheese will provide a solid foundation for them and help them build strong bones. Look for ready to eat yogurts, milk boxes or include cheese sticks or slices with sandwiches or crackers. Choose low fat and skim fat versions of dairy and purchase organic when possible.

Fruit or Vegetables

Crunchy, crispy and sweet these vitamin, mineral and fiber packed sides are an added bonus to a healthy lunch. Try whole fruits, dried fruits, fruit salad or canned (no sugar added) fruits. Other options include the packs of applesauce that kids can easily squeeze into their mouths and frozen kid size edamame. Cut up fruits and vegetables to make it easier for a child to eat.

Lunch is usually a highlight of a school day. This break in the day represents a time when kids can relax, refuel and reconnect with their friends. Packing a lunch with protein, calcium and fruit and/or vegetables is a great way to balance a school day and help them reach a higher level of performance throughout the rest of the day. 

For fun recipe ideas order Take Out Recipes kids edition boxes at www.ABCDEatRight.com

For nutrition advice from a Registered and Licensed Dietitian contact Brandi@ABCDEatRight.com 

If you are in South Florida and you would like a 1 hour grocery tour to break down the basics and guide you in adult or child related nutrition needs contact Brandi@ABCDEatRight.com. 

Corny Corn...Another "in season" food.

Corn can be seen piling up in the produce aisle this time of the year. My kids get a kick out of shucking the corn by tearing off the outer layers leaving the yellow pearls of sweet corn on the cob. Hands on activities like this, so simple, but make it worth while to take the extra time in hopes of sparking an interest in a new food.

Corn is a good source of fiber, thiamine and folate. Corn is a rich source of carbohydrates and for this reason it is utilized to make corn syrup, a cheaper alternative to sugar. I don't personally like corn syrup in my foods but corn as it comes in nature can be a good addition to the diet. Corn syrup is man made through questionable processes and is devoid of any nutritional value.

There are three kinds of corn: sweet corn, dent corn and flint corn. Sweet corn is the type we see in grocery stores and the one most often consumed by humans. Flint corn is still grown in Central America and is the closest to Maize, the original corn seen in the Americas. Dent corn is typically fed to animals and utilized in various industries.

Some ways I have cooked up corn recently include:
Click on the links to go straight to the recipe pages.
Fresh corn salad
Corn griddle cakes

For more information or advice from a Registered and Licensed Dietitian that coaches adults and children with their nutrition and wellness needs visit: www.ABCDEatRight.com or Brandi@ABCDEatRight.com

"You may like them. You will see."

"Try them! Try them! And you may. Try them and you may, I say."

By Dr. Seuss

This quote by Dr. Seuss is one of my favorite quotes to use with my kids. Last night we hit a milestone and my oldest child tried eggs! No they were not of the green variety as mentioned in Dr. Seuss's classic Green Eggs and Ham, they were scrambled with cheese. Our youngest loves eggs and I see eggs as an excellent protein source especially since our kids do not really eat any beef, chicken or fish. They do get protein through beans, nuts, dairy and soy products but are hesitant to try new protein sources. So, last night, with the help of an all fruit Popsicle bribe, we made a breakthrough with food. Mom wins twice! New food and whole fruit dessert. Yea mom!

Just in case you need a little help with trying new things think about some of the books that you may already have on your child's bookshelf or take a trip to the library. Green Eggs and Ham by Dr. Seuss is a great lesson that can be carried over into all aspects of trying new things, especially food.



www.ABCDEatRight.com

Need to talk to a nutrition expert who coaches adults and kids? Then contact: Brandi@ABCDEatRight.com

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?

 

Redundancy rut...when kids won't eat healthy foods

Pizza, macaroni and cheese, nuggets...and repeat. Does this sound familiar?

Starting off the summer we took a trip out of town to Orlando. The following weekend was filled with birthday and father's day celebrations all awhile both weekends were chalked full of anything other than fruits, vegetables, whole grains and lean meats. These past few weeks may have been a little bit out of the norm, but honestly, my children have a limited repertoire of food choices. The door to junk food haven has slowly been inching open until it full on came crashing down over the past two weeks.

Studies have shown that both adults and children have a tendency to migrate towards sugary foods. Food has been altered over the past few decades heightening the sugar taste lending a child or adult to crave more of that sweet satisfaction.

How do we as parents end this nasty cycle? Now I don't propose any sort of detox with flushes or smoothies or cleansing herbs (I would not even promote that to adults) but I would suggest a few things.

These are suggestions that I am about to introduce to RD Family Thompson:

1. Purge your house of all foods that are packaged, processed and loaded with chemicals and artificial colors. Out of site is out of mind (well maybe not out of mind right now but at least cuts down on the struggle of them seeing it and then whining for an hour).
2. Fill your refrigerator and pantry with healthy choices. Whole grain cereal, oatmeal, seeds, nuts, trail mixes, fruits and vegetables. There are tons of fruits and vegetables that are in season (which means they are also reasonably priced) right now.
3. One of my biggest challenges is introducing new foods to the children. I receive resistance on every side. Recently I purchased divided food plates that help teach a child about what to include on "their" plate. It takes after the My Plate diagram.
4. Have the kids help you pick 2 foods per week that they will try. For fun healthy recipe ideas take a look at ABCD Eat Right's Take Out Recipes- Healthy Kids Box. The 3x5 recipe cards can be displayed on the refridgerator, the kids can help choose the recipes that are displayed in them and you can take the recipe cards along with you when you shop. For more info on the recipe boxes visit: www.ABCDEatRight.com/parents
5. And lastly, be a repetitive role model. If your kids see you eating that burger, fries and milkshake of course they will want the same thing. Reassess what your personal health goals are and look at yourself more as a really important nutrition influence to your children.

Good luck and I will keep you posted on how we are doing.

www.ABCDEatRight.com

Need more personal tips? Ask me, a nutrition expert and seasoned Registered Dietitian: Brandi@Abcdeatright.com

4 Foods to keep Dad (and kids) healthy

With Father's day coming up this weekend kids will be seeking out that perfect gift to show dad how much they love him. I usually make a special dinner for my dad and my husband and often time the kids help in the preparation. Giving dad the gift of health is a gift that will last a lifetime.

Teaching kids how to cook healthy and provide food that nourishes and fulfills the body is an even bigger gift.

Four must have foods include: Salmon, quinoa, kale and dark chocolate.

Salmon is rich in omega-3 fatty acids that are good for the heart and the brain. Marinate the fish in a low sodium marinade of choice. Choose lemon and mango infused marinades to add a rich source of vitamin C more to the dish.

Quinoa is a rich protein source packed in a tiny grain. Quinoa can be toasted and tossed in a salad, encrusted on baked fish or eaten with sauteed vegetables tossed in it.

Kale is a rich source of vitamin K, phytochemicals and fiber. Kale chips are a fun way to add crunch to the meal. Tear the washed kale into tiny pieces and toss with olive oil and sea salt.

Dark chocolate is rich in antioxidants and will add a sweet highlight to the end of the meal.

This Father's day think health and wellness and don't forget to have your kids help in the kitchen!

www.ABCDEatRight.com

3 Things Dad Does NOT need for Father's day

Every year we take a day to give our dad thanks for being that special loving guy. We shower him with homemade and store bought gifts. My dad still has mugs and ties from when I gifted them to him over 25 years ago. Every year I think about homemade things I can gift that will be special. Most families host BBQ's or family meals to celebrate the occasion. Three things I know my dad, or any dad for that matter, does not need for fathers day include food borne illness promoters such as Salmonella, Listeria and Campylobacter.

Salmonella is commonly found in poultry products. Salmonella usually becomes a problem when foods are cross contaminated due to mixing raw and cooked foods and handling food with unwashed hands.

Listeria is commonly found in unpasteurized dairy products, raw meat and ready to eat foods such as hot dogs, soft cheeses and deli meats.

Campylobacter is linked to undercooked poultry and cross contamination.

These unwanted pathogens cause hundreds of thousands of people to become hospitalized every year. Since Father's Day falls in a summer month when things are starting to heat up its important to pay close details to how food is prepared in your household. Remember the following tips and you should be good to go this Father's day:

1. Wash hands with warm soapy water for at least 20 seconds before and after handling food.
2. Defrost meat, fish and poultry in the refrigerator or under cold running water. Marinated meats also need to be refrigerated.
3. Keep raw meats separate from cooked food and keep an extra set of utensils and serving platters for the cooked food.
4. Don't cook meat all at one time, choose small batches within 20 minutes of eating.
5. Don't let food sit directly in the sun and discard the food once it has been in the heat for more than 2 hours.
6. Teach your children to wash their hands often and safety when handling food.

Our school and parent "On A Nutrition Mission" boxes are almost here! Stay tuned for more information on how we can help spread the word to parents and schools by helping them make nutrition education fun and exciting.

www.ABCDEatRight.com

Healthy and hydrated! Must have recipes for summer

The summer of 2012 is sneaking up on my household quickly. With the first official summer break since I was in school, ahem over 15 years ago, I am looking forward to the freedom from packing lunches and shuffling schedules. I have had many parents ask me about what children should drink and eat in the summer when they may get away from their school day routines. There are three tips that I suggest keeping your kids hydrated, healthy and strong in the summer.

Staying hydrated is most important in soaring temperatures. Most kids need 6-8 cups of fluid per day. If they are active more than 45 minutes then a drink other than water is a good way to replenish some of the electrolytes and other losses. Most parents are confused when they look at the packaged drinks aisle. A question that comes to mind is whether to include Sports drinks or energy drinks in their child’s diet. Most children do not need to be stimulated by caffeine and other chemicals that you find in energy drinks nor the high amounts of sugar and chemicals you may find in sports drinks. There are four alternatives to sports drinks that I recommend. The first drink is Coconut water (who knew that this nature given fruit could provide such an amazing way to replenish electrolytes!). The second recommendation is to  make your own sports drink with 50% juice and 50% water with a pinch of salt (really that is all that is needed 1/16 of a teaspoon to replenish the amount of salt a child would normally lose during exertion). For older kids consider 2 pinches of salt. Thirdly, thinly slice up 1 medium cucumber and add it to iced water. One last idea is a spruced up citrus drink: ½ cup orange juice, 1 tablespoon fresh lemon juice, 2 tablespoons honey or agave nectar, 1/8 teaspoon salt and 4 cups of water.

How about a healthy snack? Keeping fruits and vegetables stocked in the refrigerator is a great alternative to packaged snacks that are high in sugar and salt. A quick and fun recipe that I like to provide my kids in the heat is a fruit sorbet. It sounds fancy but secretly it is so easy which I love.  There are two ways to make the fruit sorbet and I have included both ideas below.

Take 1 pound of frozen fruit, ½-3/4 cup water, 1/8 teaspoon xanthum gum and 1 tablespoon of honey. Blend up all of you ingredients in a food processor or if you have a really good blender. The xanthum gum is a thickener that although it is a little bit pricey ($10 for a bag which I found at Whole Foods) it is versatile and lasts awhile.

Another option to xanthum gum is to mix the one pound of frozen fruit with ½ cup plain yogurt (which would add protein), only 1-2 tablespoons water or lemon juice, and honey to sweeten.

Depending on the fruit you may need to add more sweeteners. Peaches seemed to be the sweetest and some of the berries were pretty tart. Adding a ripe banana will also help to thicken up the sorbet without the xanthum gum.

Last but not least….Keep moving! Some activities like swimming, basketball, indoor ice skating, bowling and other indoor games are a good way to keep the activity going in the hot days of summer.  Don’t forget about staying hydrated and eating healthy to keep that energy level up. Have a great start to the summer!

To reach a nutrition expert: Brandi@abcdeatright.com

To learn about new products for parents and schools: www.OnANutritionMission.com

Join the conversation and learn new tips about eating healthy and staying active: www.abcdeatright.blogspot.com

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?

www.ABCDEatRight.com

Slime and Fat

This week I am promoting healthy eating and Food Revolution Day to the Kindergartners and fifth grade classes at my son's school. I plan to do a few demonstrations of which involve sugar, fat and pink slime. I am looking forward to keeping the attention of the fifth graders by adding that "yuck" factor so I am hoping that my fabricated slime and fat will do the trick. The fat is actually homemade playdoh and the slime I purchased from Steven Spangler Science Experiments in which I added the pink coloring. My goal is to teach the students about what is in their food.

Pink slime has received a lot of attention over the past few months. Pink slime is also known as lean finely textured beef (LFTB) and boneless lean beef trimmings (BLBT). It is considered a beef based food additive that has been added as an inexpensive filler to fast food and some school districts hamburgers. It consists of finely ground beef scraps, sinew (tendon), fat, and connective tissue which is removed through a mechanical process and then treated with ammonia gas or citric acid to kill any E.coli, salmonella or other bacteria. It is ground up then pressed into blocks which is then flash frozen and added to beef products. In February McDonald's announced that they no longer were adding pink slime to their hamburgers.

Fat is not necessarily evil unless it is a bad fat like saturated or trans fats. These fats wreak havoc on the body and over time can contribute to major health issues. Trans fats have slowly been removed from most foods and can be found on food labels.

It's time to really think about what goes into the foods that we eat. Take a look at the food labels and educate yourself on what is going into your child's body.

 

Jackson had a great time playing with the pink slime. Since we don't consume fast food or hamburgers for that matter, I don't think that he quite understood that these ingredients could be found in something that is commonly ingested.

www.ABCDEatRight.com

May Book Review- The No-Cry Picky Eater Solution

One of the most common questions I receive from parents is "How do I feed a picky kid?" "They won't try anything new and all they want is the same sandwich or snack day in and day out".

As a mom of two young children I also struggle with these dilemmas. It's tough when you want to make sure they are eating right and you also want to keep peace in the house.

Elizabeth Pantley is a mom who has written The No-Cry Picky Eater Solution. She has also written The No-Cry Sleep Solution, The No-Cry Potty Training Solution, The No-Cry Separation Anxiety Solution and The No-Cry Discipline Solution.

I found the book to be full of fun recipes and snack ideas. She included reliable science based information from the USDA recommendations.

The question and answer inserts by other moms makes the book more personal and highlights very similar situations that one might find in their own home.

Most importantly the book reminds us that we are not alone and that our child is not any different than the average, healthy child. I would recommend this book as an easy and helpful read.

Visit Elizabeth Pantley at her site: www.pantley.com/elizabeth.
You can also find her book on Amazon or ask for it at your local bookstore.

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If looks could Kale

Sometimes presenting foods to kids can be a little rough, especially when the food is not the most visually appealing. Kale for instance looks like a small bush. Before kale is cooked it can be a dusty green color and way too big for tiny mouths to eat without trimming down. But once kale is cooked it is transformed into an amazing bright green beautiful healthy addition to the diet.

Visually, kale can perk up but then bitterness hits the tongue and this is the second road block on the road to healthy eating. Kale is considered a cruciferous vegetable along with broccoli. Most kids like to look at the little trees of broccoli but despise the bitter taste.

The good news is that there is hope. The Journal of  the Academy of Nutrition and Dietetics suggested that although these antioxidant rich foods are bitter they may be more receptive if they have a dip to go along with it.

Dip you say? And eat them they may? It is worth a try!

Vegetarian times recently published three recipes to encourage dipping. The three recipes included: Almond-miso dip, Creamy white and green speckle dip, and Butter bean green dip.

My favorite would have to be Almond-miso dip in which you dissolve 1/4 cup plus 2 Tablespoons white miso paste in 1/2 cup warm apple juice. Mix thoroughly with 1/2 cup smooth almond butter adding more warm apple juice if needed. This recipe was created by Vegetarian Times executive chef Ann Gentry author of Vegan Family Meals. To get the other recipes click the link above and search their site for some great ideas.

For other dip ideas try some old favorite like Ranch dip, hummus, salsa, applesauce (why not?) or even a queso (cheese dip).

Don't forget that it may take up to 10 times before a child likes a new food. Be patient and try new things.

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True or false: Pasta is from animals and yogurt is from plants.

Twenty percent of Australian children think that the above question is correct. Sad but true. Most kids, around the world, only receive 3.4 hours of food education a year. Although people understand that nutrition is important they seldom practice what they preach and when it comes to educating children about nutrition, the topic is usually dismissed as something they will learn in school or when they get older. The underlying issue with minimal nutrition education is that 42 million children under the age of 5 are obese. Two million people around the world die of diseases that are linked to being overweight or obese. The numbers are staggering. Nutrition education is at the heart of change. Encouraging people to get back to basics, cook their own foods, teach their children about making healthy choices will empower them to make simple healthy changes in their diets and their children’s diets. 

The term “real food” is all the rage these days. Real food is food that is not processed, food that is in its original form. Think of it as food that you would typically find on the outer perimeter of a grocery store. When you pick up real food you can name it with 1 or 2 words such as: chicken, turkey, beef, apples, cheese, milk, bananas, mangoes, sweet peas, corn, spinach, rice, beans, quinoa, seeds and yogurt.

If any of these facts make you mad, sad or highly motivated to make changes I encourage you to get involved! Food Revolution Day is May 19 and there are events all over the world that will be promoting the importance of food education. Visit Jamie Oliver’s Food Revolution Day website at www.FoodRevolutionDay.com. Watch Jamie’s video on the about the day page, look up a local event, register your child’s school and/or donate to the foundation.

On a personal note, Food Revolution Day is consuming my family these days.  I recently became the Ambassador of Boca Raton for Jamie Oliver’s Food Revolution Day. I am more than excited yet also working crazy hard to figure out how I am going to educate my town about real eating. I have lined up a few events at farmers markets and green markets. I have met tons of new people in the community who are willing to help out with cooking demonstrations and kids activities. My hope in all of this promotion of Food Revolution Day is to spread the word about nutrition education and raise a little money to support the cause. If you are in South Florida stop by Ellenville’s green market May 17 and Bedners Farmers Market May 19. I will also be visiting Hammock Pointe Elementary kindergarten and fifth grade classes during the same week. Stop by, say hi, or leave me a comment below about your real food experience. One story or one activist could make a major change in a child’s life!  

Email me your questions at: Brandi@AbcdEatRight.com  or visit my website at www.AbcdEatRight.com .

Healthy quotes...Day 2 of Health Activists Writers Month Challenge!

"The better nutrition you have, the better life you have"

I wrote this quote down a few weeks ago but failed to write the author down. My bad. This quote made an impression on me because of the simplicity but relevance it has on our population. It is so simple-  fuel your body with healthy food and your life will be better.

What does it mean by better? My interpretation and experience is that a person will have more energy and strength, will likely sleep better and have a better mood.

So how does a person just "have better nutrition" ? Start simply with with small steps. A few ideas include: Stay out of the middle aisles in the grocery store and only choose your food from the perimeter of the grocery store which usually holds only the whole grains, produce, meats and dairy products. Remembering to go leaner with meats by cutting off visible chunks of fat and choosing poultry without the skin. Incorporating more fish into the diet to reap the benefits of Omega-3 fatty acids. Including at least 5-9 servings of fruits and/or vegetables per day with a rainbow of color on your plate. Choosing low-fat dairy products and organic dairy as often as your income allows. Including whole grains as much as possible. Avoiding the processed and chemically laden foods that pollute the middle aisles of the grocery store.
Once you bring the healthy foods home, rid the kitchen of deep fryers and saturating food in oil for cooking. Stick with grilling, baking, poaching or broiling as much as possible. Try to go meatless on Mondays in order to incorporate a more plant based diet which is richer in vitamins, minerals and phytochemicals than a regular diet.
Become more physically active. Adults should be active at least 1 hour per day and children should be active at least 30 minutes per day, most days of the week.
If you have children think about what they eat as well. They will likely mimic the eating behaviour that they see with you. Make it a point to have more family meals together.

The more that you think about nutrition the more it will positively influence your behaviour and life.

Good luck and be healthy!

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