tag:blogger.com,1999:blog-74823344021188273762024-03-14T01:32:25.610-07:00NutritionWise Blognutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.comBlogger78125tag:blogger.com,1999:blog-7482334402118827376.post-9591709931438550482013-10-23T12:08:00.001-07:002013-10-23T12:08:47.161-07:00Have A Happy, HEALTHFUL, Fun and Safe Halloween!<br />
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<span style="letter-spacing: 0px;">All year we try help our children choose health-promoting food... more antioxidants, more Vitamin D, less HFCS, no trans fats, and on and on.</span><span style="letter-spacing: 0px;"> </span><span style="letter-spacing: 0px;">We read labels and cook so we can eat family meals. We look for deep reds and dark greens to provide vitamins, minerals and phytonutrients. We steam, we bake, and we don't fry. Then why do we abandon all our efforts on Halloween? </span></div>
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<span style="letter-spacing: 0px;">Before we think about WHAT we can do instead of having candy, candy and more candy, let us find motivation for making change from research about food colorings and refined added sugars.</span><span style="letter-spacing: 0px;"> </span><span style="letter-spacing: 0px;">Research published in the Lancet, a British medical journal, in recent years indicated that food colorings and the food additive sodium benzoate led to an increase in hyperactive behavior in both preschoolers and school age children. Most food with added colors generally are NOT essential (or necessary in any way) for health. This includes candy-especially vibrant colored candy such as lollipops, Starbursts, Skittles, M&Ms, etc</span><span style="letter-spacing: 0px;"> </span><span style="letter-spacing: 0px;">(It’s amazing to think how many different candy kids will accept and how few veggies some are willing to accept- many the same color!) This year as you begin to purchase your halloween costumes and decoration, rethink what you can give out as "treats"... kids LOVE non-food items as much as candy! (see side bar for ideas) or more healthful choices like pretzels or graham crackers. </span></div>
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<span style="letter-spacing: 0.0px;">Research regarding sugar and hyperactivity has never been conclusive. The most solid research suggests that the issue is the relationship of sugar (carbohydrate) to protein in the diet. Too many carbs and not enough protein leads to hyperactivity. But even if you pile on the chicken, beans, eggs or peanut butter before Trick-or-Treating, you will not reduce the health risks of sugar.</span></div>
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<span style="letter-spacing: 0.0px;">The American Heart Association, a very conservative, mainstream non-profit organization recently recommended no more than 6 teaspoons a day of added sugar. A lollipop has two teaspoons of sugar; Reese's, Snickers, Kit Kat all have 2 ½ teaspoons; 3 teaspoons in a Milky Way or Junior Mint. </span></div>
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<span style="letter-spacing: 0.0px;">A little bit doesn't hurt, or does it? Remember that chronic disease starts in childhood and it is not just Halloween night but the weeks after, followed by the December holidays, Valentine's Day and then Easter! Excessive sugar intake is related to obesity (between 30-40% of our American kids are obese) and all of the weight related disorders such as cancer, heart disease, high blood pressure and diabetes. Even skinny kids eating an excess sugar are at risk for heart disease as sugar increases triglycerides and may also increase blood pressure. And we can't forget sugar's contribution to dental caries.</span></div>
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<span style="letter-spacing: 0.0px;">So let's redefine what Halloween “treats” are and find some satisfying alternatives that keep us and our kids healthy. Remember you are your kids most influential role model. Be a good one! </span></div>
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<span style="letter-spacing: 0.0px;">Alternative Halloween "Treats":</span></div>
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<span style="letter-spacing: 0.0px;">-Pencils, erasers, crayons</span></div>
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<span style="letter-spacing: 0.0px;"> -Memo pads, coloring books</span></div>
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<span style="letter-spacing: 0.0px;">-Individual packs of pretzels, animal cookies, dried fruit, gum</span></div>
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<span style="letter-spacing: 0.0px;">-Rings, necklaces, bracelets</span></div>
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<span style="letter-spacing: 0.0px;">-Individual packs of Playdough</span></div>
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<span style="letter-spacing: 0.0px;">-Little cars, plastic animals </span></div>
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<span style="letter-spacing: 0.0px;">-Bubbles</span></div>
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<span style="letter-spacing: 0px;">Remember, there are a lot of children with food allergies and other medical issues that prevent them from being able to eat candy, so offering non-food goodies allows everyone to take part in this fun day!</span></div>
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<span style="letter-spacing: 0px;">Be Well, Be NutritionWise</span></div>
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<span style="letter-spacing: 0px;">Nicole Meadow, MPN, RD, CSP, CLC</span></div>
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<span style="letter-spacing: 0px;">visit me on facebook at <a href="http://www.facebook.com/nutritionwise">www.facebook.com/nutritionwise</a></span></div>
nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-92138125033958162452012-12-24T09:58:00.001-08:002012-12-24T09:58:28.026-08:00Cook with your Kids this Holiday SeasonThe holidays are a fantastic time to get kids involved in cooking and learning about nutrition. Research shows that kids who are involved in the cooking and preparation process, are more likely to try new foods. Let them help wash, peel, sort, measure, mix, stir (the opportunity in the kitchen is endless and also depends on their age). Let them get dirty and above all else... HAVE FUN! That's what it is all about. See this article from Kids Eat Right for more ideas and information: <a href="http://www.eatright.org/kids/article.aspx?id=6442467254" target="_blank">Kids Eat Right</a>. Happy Holidays!<br />
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nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-11080381507179382682012-12-04T22:02:00.000-08:002012-12-04T22:02:53.789-08:00Veggie Kids<br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0px;">More and more children today are vegetarians either by having parents that raise them vegetarian or by choosing the lifestyle themselves (sometimes at a very early age!). There is plenty of research which shows that a vegetarian lifestyle has enormous health benefits. </span><span style="letter-spacing: 0px;">Vegetarians tend to consume more fiber, vitamins and minerals from a variety of sources. They also have lower cholesterol levels, and less likeliness of developing chronic illnesses such as obesity, atherosclerosis, asthma, and diabetes. Vegetarian foods are a more efficient energy source than animal products as they are easier for the body to break-down and leave a smaller carbon footprint. </span><span style="letter-spacing: 0px;">There are often concerns about children being able to receive the nutrients that they need for proper growth and development when omitting meat from their diet. Essentially, without meat, poultry and fish, we need to ensure that a child receives sufficient protein, iron and zinc. There are plenty of veggie based protein and iron rich foods like tofu, lentils, chickpeas, beans and zinc can be found </span><span style="letter-spacing: 0px;">primarily whole grains, wheat germ, lima beans, soy, and nuts. As with all children, offer your veggie loving little ones 3 meals and 2-3 snacks daily so that they have many opportunities to receive the nutrition that they need. If there are any concerns about growth or nutritional intake, discuss it with your child's pediatrician or pediatric dietitian.<span style="font-size: x-small;"> </span><span style="font-size: xx-small;"> </span></span></span></div>
nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-57081271346548122112012-11-30T11:42:00.000-08:002012-11-30T11:42:27.634-08:00It's Friday Try-day!It's "FRIDAY TRY-DAY!" Time to be adventurous and try something new. How about a PARSNIP (a close relative of the carrot). Parsnips are a great source of fiber and potassium. Try this: peel and cut 1 lb of fresh parsnips. Toss lightly in a drizzle of olive oil or flavored oil of your choice (the possibilities are endless). Roast 20-25 minutes at 425 degrees. Season with salt and pepper to taste. You can also add parsnips to soups/stews, or use them in your mashed potato recipe for a unique spin on a traditional favorite. Enjoy!! nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-11786629113859355342012-11-09T09:46:00.004-08:002012-11-09T10:00:15.068-08:00*Tips to Stay Fit and Healthful This Thanksgiving*<br />
Did you know that at the Thanksgiving meal, the average adult eats approximately 2000-3000 calories! Try the following strategies to make your meal more healthful (and less caloric):<br />
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• Do not come to the Thanksgiving table starving! Make sure to have a healthful breakfast and lunch before arriving at dinner. When you are extremely hungry, you eat very fast and tend to overeat.<br />
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• Make time for exercise, especially on Thanksgiving Day. Try starting a family routine like going for a bike ride, hike or for a long walk. <br />
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• Fill your plate with salad and veggies first and then leave a small amount of space for higher calorie options like stuffing, mashed potatoes, green bean casserole, etcetera. Do not deprive yourself of your favorite dishes, think in terms of moderation!<br />
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• Distance yourself from the hors d’oeuvre table… munch on fresh fruits and vegetables (preferably organic) instead of high fat appetizers.<br />
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• Drink plenty of water to keep your body hydrated, many of the foods served on Thanksgiving are high in sodium.<br />
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• Go skinless… most of the fat is in the turkey skin. Have your turkey breast, leg or thigh without the skin to trim major calories and fat. (Have you ever thought of trying a vegetarian Thanksgiving? It's a radical concept for many- but the idea of the holiday should be about family and giving thanks not just about what is on your plate). <br />
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• Eat slowly… put your fork down every few bites and drink water. Your brain will have time to catch up with your stomach and you will find that you are satisfied with less food! <br />
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• If you are the host, try making healthful alternatives such as steamed green beans with a drizzle of olive oil and almond slivers (instead of green bean casserole) and baked sweet potatoes (instead of baked yams with butter and marshmallows) to decrease calories and fat and increase nutrient density!<br />
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• Most importantly… enjoy yourself. Be thankful and gracious to those around you…enjoy the spirit of the holiday and what it means to you. Visit a local food bank and help those in need. <br />
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Stay tuned for future posts with vegetarian Thanksgiving recipes!<br />
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Be well,<br />
~Nicolenutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-11180806084395295622012-09-12T15:49:00.000-07:002012-09-12T15:49:25.893-07:00GMO's... no, no, no!<br />
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Is our food really food anymore? How do we know? Experts estimate around 70% of the food sold in grocery stores contain genetically modified organisms (GMO)- yet this is not required to be on a label so we do not know if a product that we are purchasing contains a GMO. Although it’s still unclear if GMOs actually pose real health risks, over 90% of Americans agree that they should be identified on food packages and that they as consumers have the right to know what is in the food that they are purchasing.</div>
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This growing demand has lead to several initiatives to spread awareness about GMOs and in strong support of labeling legislation. This labeling legislation is known as Proposition 37 and if passed this November in California, Proposition 37 would require packaged food companies to label genetically modified food in their products by January 2014. It is our right as consumers to know if there are GMOs a food so we can make the decision as an educated consumer as far as what products we want to purchase (or NOT purchase). Research has shown that if given the choice, many Americans would not choose products that contain GMOs. Would YOU??? </div>
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nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-44652337975418813402012-07-04T12:03:00.000-07:002012-07-04T12:03:21.988-07:00Pass on the E Coli this Fourth of JulyHappy and healthy Fourth of July! With BBQ's a few hours away I wanted to share a great resource for food safety tips as food borne illnesses skyrocket on this holiday (especially this year with temperatures reaching record highs in many parts of the country). Have fun, make healthy choices, and be safe. <br />
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<a href="http://www.eatright.org/Public/content.aspx?id=6442470753">http://www.eatright.org/Public/content.aspx?id=6442470753</a>nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-58929762067176072022012-07-03T13:56:00.003-07:002012-07-03T13:56:50.277-07:00Baked Plums With Yogurt- Yum!Try this delicious recipe for breakfast and get your daily dose of fiber, calcium and vitamin D with an antioxidant power punch! If you are not allergic to nuts, the plums are delicious when sprinkled with shaved almonds. Enjoy!<br />
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Baked Plums with yogurt (serves 3):<br />
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Ingredients:<br />
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• 6 ripe purple plums<br />
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• 2 tsp honey or agave<br />
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• Plain nonfat or lowfat Greek yogurt, to serve<br />
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Directions:<br />
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• Pit and halve the plums. Preheat the oven to 400 degrees.<br />
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• Place the plums, cut side up, in a small baking dish so that they fit snugly.<br />
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• Spoon the honey over the plums.<br />
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• Cover with foil and bake for 20 minutes until the plums are soft.<br />
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• Serve cold with yogurt spooned over the top (1/2 cup per person). Sprinkle with sliced almonds or other nut of choice if desired for an added protein punch! Enjoy... <br />
<br />nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-21012614057458553182012-05-02T14:35:00.000-07:002012-05-02T14:35:56.300-07:00May is National Celiac Awareness Month!<br />
May designated National Celiac Awareness Month, a great time to spread the word about a condition that is highly underdiagnosed. One in 133 people are affected by the disease yet approximately 97% (both children and adults) are not diagnosed. It is a multi-system, multi-symptom disorder that is activated by eating gluten (the protein found in wheat, rye and barley). The symptoms vary from diarrhea to constipation to migraines to growth issues, to skin conditions and many others. The only treatment for Celiac Disease is a strict gluten free diet which can be highly nutritious and delicious with the proper instruction. If you suspect that you or a loved one has Celiac Disease, contact your doctor as there are health consequences of going undiagnosed (even if you do not have symptoms). Go to the Celiac Disease Foundation website for additional information www.celiac.org<br />
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See my upcoming posts for information on nutritious gluten free grains and recipes.<br />nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-21073911835459322702012-02-10T11:50:00.000-08:002012-02-10T11:50:32.137-08:00For Valentine's Day... Think Outside the Chocolate Box!February is not only the month to celebrate L-O-V-E, but it also American Heart Month. More than 70 million Americans suffer from some form of heart disease and this remains the leading cause of death in the United States. For most people, heart disease is preventable. One of the most effective ways to prevent it is through the diet! With this in mind, you can see why it is so important to make this year about loving your heart and soul. With a few small changes to traditional gifts and healthful choices you can celebrate a Valentine’s Day from the heart that’s also good for your heart!<br />
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Instead of giving the traditional gift of chocolates and candy, try giving your loved ones a beautiful basket filled with dried fruits and nuts or an assortment of herbal teas with honey sticks. Another wonderful gift is a membership to a gym, a month with a personal trainer, or even something they might not think about like a series of yoga classes or belly dancing classes. Focus on health rather than indulgence. When it comes time for the romantic dinner that you and your loved one share on Valentine’s Day, choose foods that are heart healthy: salmon- a great source of omega-3 fatty acids and protein; spinach and other leafy green vegetables- rich in phytochemicals, vitamins and minerals; tofu- rich in fiber, vitamins and minerals (soy protein has been shown to help reduce LDL cholesterol)… try a new vegetarian restaurant for a change. Keep your love alive and your blood flowing… they say that experimentation keeps love fresh. Try this experiment, go for a walk as a family in the morning, schedule your annual physical (more than one-third of people with high blood pressure do not know that they have it), have a heart healthful dinner and send a gift other than chocolate to your loved one. “Variety is the spice of life”nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-16278504602100278762012-01-19T21:19:00.000-08:002012-01-19T21:20:24.005-08:00You have the right to know what is in your food!!!<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;">The introduction of genetically engineered foods into the American food supply without labels is of concern to many given that no long term human health trials have ever been conducted on these ingredients. </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"> </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;">Robby Kenner who produced Food Inc. shares this concern and to address it has just released website www.fixfood.org. You can also find the videos here</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"> </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><a href="http://justlabelit.org/robynlabelit" style="color: #333399; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" target="_blank">http://justlabelit.org/robynlabelit</a></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;">The video is short and intended to be widely shared, with a call to action asking the FDA to label these ingredients, as they are labeled in other developed countries around the world. </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"> </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;">Please take a few minutes to watch this, to lend your voice to the campaign asking the FDA to label these ingredients and to remember that together, we can affect remarkable change, in the health of our food system, our families and our country.</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 3px; -webkit-border-vertical-spacing: 3px; font-family: 'Lucida Console', Courier, 'Courier New'; font-size: 12px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span>nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-17795285662268464132011-11-08T20:38:00.000-08:002011-11-08T20:38:44.306-08:00Kids in the Kitchen- Quinoa Salad<div style="font: normal normal normal 10px/normal 'Comic Sans MS'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-size: x-small;">Ingredients:</span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">-Dressing: 4 cloves garlic, ¼ cup red wine vinegar, ¼ cup olive oil, ¼ tsp basil, juice of 1 lemon, salt and pepper to taste</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">-Salad: 4 cups cooked quinoa, 1 cup grated carrots, ½ cup chopped green onions, ½ cup chopped celery, ½ cup chopped mushrooms, ¼ cup sunflower seeds*, ¼ cup slivered almonds*</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">Directions: </span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">-Combine dressing ingredients and let stand for at least 10 minutes.</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">-Combine quinoa, veggies and seeds (omit for allergies and young children). </span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">-Toss with dressing and serve</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">*Children can help rinse the quinoa, measure the liquids and veggies and stir the salad. Getting children involved in preparing food has shown to help them be more interested in trying new foods. It is also a great opportunity for learning (math, science, etc) and additional quality time to spend together as a family! </span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="font: 9.5px 'Comic Sans MS'; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: x-small;">*seeds and nuts can be a choking hazard for young children. Omit or substitute if any food allergies exist. </span></span></div>nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-56200165809172235422011-11-07T22:08:00.000-08:002011-11-07T22:08:01.014-08:00BMI... What you need to know<div style="font: normal normal normal 11px/normal 'Times New Roman'; line-height: 16.2px; margin-bottom: 18px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">One term we hear a lot about recently is "Body Mass Index", or BMI. It seems to be important, but many people are not sure what it is, what it means, or why they should be concerned about it.</div><div style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="color: #5265b5; letter-spacing: 0.0px;"><b>What does BMI tell you?</b></span><span style="letter-spacing: 0.0px;"><br />
Body mass index (BMI) is a number that evaluates an individual’s weight status in relation to his or her height. BMI generally is used as the first indicator in assessing body fat and has been the most common method of tracking weight problems and obesity among adults. Although this is an effective screening tool for children and adolescents, it is important to remember that it is not a diagnostic tool. BMI provides a guideline based on weight and height to determine weight issues. As children grow, their body fat changes. BMI decreases during the preschool years, and then increases as the child grows older. This pattern is shown better on the BMI-for-age charts. </span></div><div style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="color: #5265b5; letter-spacing: 0.0px;"><b>How do you calculate BMI?</b></span><span style="letter-spacing: 0.0px;"> <br />
Two methods are used to calculate BMI – the metric formula and the English formula. Both provide the same information, and neither is more accurate than the other.</span></div><div style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="letter-spacing: 0.0px;"><i>Metric Formula<br />
</i>BMI = Weight in kilograms / [Height in meters] x 2 </span></div><div style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="letter-spacing: 0.0px;"><i>English Formula<br />
</i>BMI = [Weight in pounds / Height in inches 2] x 703</span></div><div style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="color: #5265b5; letter-spacing: 0.0px;"><b>How do you calculate BMI for age?</b></span><span style="letter-spacing: 0.0px;"><br />
The guidelines for interpreting BMI are listed below. It is critical that accurate measurements are obtained. It is common for caregivers to be concerned about their child’s weight and where he or she is on the growth chart.</span></div><ul><li style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="font: 10.0px Symbol; letter-spacing: 0.0px;"></span><span style="letter-spacing: 0.0px;">Underweight BMI-for-age < 5th percentile </span></li>
<li style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 5.0px 0.0px;"><span style="font: 10.0px Symbol; letter-spacing: 0.0px;"></span><span style="letter-spacing: 0.0px;">At risk of overweight BMI-for-age > 85th percentile </span></li>
<li style="font: 11.0px 'Times New Roman'; margin: 0.0px 0.0px 12.0px 0.0px;"><span style="font: 10.0px Symbol; letter-spacing: 0.0px;"></span><span style="letter-spacing: 0.0px;">Overweight BMI-for-age > 95th percentile </span></li>
</ul><div style="font: 11.0px 'Times New Roman'; line-height: 16.2px; margin: 0.0px 0.0px 18.0px 0.0px; min-height: 12.0px;">BMI is particularly helpful for identifying children and adolescents who are at risk for becoming significantly overweight as they get older. In older children and teens, there is a strong correlation between BMI and the amount of body fat. Those with high BMI readings - and probably high levels of fat – might be likely to have weight problems when they are older. If health care providers can identify these at-risk children early on, they can monitor their body fat more carefully and potentially prevent adult obesity through changes in eating and exercise habits.<span style="letter-spacing: 0.0px;"></span></div><div style="font: 11.0px 'Times New Roman'; line-height: 16.2px; margin: 0.0px 0.0px 18.0px 0.0px;"><span style="letter-spacing: 0.0px;">BMI is not perfect by any means, it is a screening tool. For example, it's very common for kids to gain weight quickly and see the BMI go up during puberty. Your child's doctor can help you figure out whether this weight gain is a normal part of development or whether it's something to be concerned about. If you think your child may be gaining or losing weight too fast, talk to your child's doctor. A child can also have a high BMI because he or she has a large frame or a lot of muscle, not excess fat. By the same token, a person with a small frame may have a normal BMI but might have too much body fat.</span></div><div style="font: 11.0px 'Times New Roman'; line-height: 16.2px; margin: 0.0px 0.0px 18.0px 0.0px;"><span style="letter-spacing: 0.0px;">Also, it's important to look at the BMI numbers as a trend instead of focusing on individual numbers. Any one measurement, taken out of context, might give you the wrong impression of your child's growth. The real value of BMI measurements lies in viewing them as a pattern over time. That allows both doctor and parents to watch the child's growth and determine whether it's normal compared with that of other children the same age. BMI is an important additional tool that can be used as an indicator that your child is growing and developing in a healthy way. If you have concerns about your child's growth or eating, discuss it with their pediatrician and ask for a referral to a pediatric dietitian if it is warranted.</span></div>nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-8648676436009015912011-10-13T13:35:00.000-07:002011-10-13T13:35:40.614-07:00The Importance of ProteinEveryday I tell clients about the importance of protein in their diets. Not only does it help with blood sugar control but it helps regulate your feeling of fullness (get you full and keep you full longer). A recent study found that a diet that had 15% protein compared to a diet with 10% protein resulted in an overall lower caloric intake and less snacking. (Gosby et al, Testing Protein Leverage in Lean Humans: A Randomized Controlled Experimental Study. PLoS ONE, 2011; 6 (10)).<br />
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Try to these tips to help increase your protein intake:<br />
- have a source of protein with each meal and each snack (vary the type... be creative)<br />
- choose seafood twice a week<br />
- make meat & poultry lean<br />
- have eggs (they are good for you... if you have high cholesterol, limit the yolks and eat the whites where the protein is found)<br />
- have nuts & seeds!!! Try almonds, cashews, peanuts, walnuts, sunflower seeds... the sky is the limit! Definitely go with unsalted and try to have raw when possible.<br />
- Eat plant protein foods more often: beans and peas (black, pinto, garbanzo, lentils, hummus, red beans, kidney beans- you name it), tofu, tempeh, veggie burgers<br />
- Remember that you should still be watching your portions... If you eat 3 meals and 2 snacks that are well balanced (contain protein, fruit and/or veggie, whole grain and dairy) you will obtain all of the nutrients you need, eat small portions, feel satisfied and get to a healthy weight!<br />
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Enjoy and be well...nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-14139917769401267342011-09-28T14:56:00.000-07:002011-09-28T14:56:50.217-07:00Beating the BloatBloating... ugh, no one likes to feel bloated, but it happens to all of us. Jeans don't fit, it's hard to sit down and you feel awful. What to do??? <br />
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Check out my segment on CBS 2 news for tips and tricks on <a href="http://t.co/kaaHNU1">beating the bloat</a>. I bet you didn't know that drinking from a straw can cause bloating or that if you feel bloated that it's best to go out for a walk rather than sit down... intrigued? Click on the link! nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-50595912044908924772011-09-22T16:30:00.000-07:002011-09-22T16:30:03.666-07:00Fill half of your plate with fruits & veggiesHow many apples or mushrooms or salads do you or your kids need to eat to get your 5 servings of fruits and veggies every day? Is it even 5 servings any more or is it more? So much seems to have changed which leaves many of you confused!!! A tool has been developed to help getting your fruits and veggies easier: fill half your plate with fruits and vegetables at each meal and try to snack on fruits and veggies too.<br />
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If you make fruits and vegetables a priority of every meal it will help you meet your goal each day— simple as that!<br />
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The new MyPlate icon (which has replaced the food guide pyramid) developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every single meal! Visit www.choosemyplate.gov for more details, recipes and lots of great interactive tools.nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-73157259713959782292011-09-14T13:34:00.000-07:002011-09-14T13:34:16.033-07:00Write it down... the benefits of keeping a food journal“I have NO idea what I ate yesterday” or “I really do not eat that much” or “I can’t understand why I am not losing weight” or “I don’t know what my child eats for snacks”. <br />
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How many of you have ever said this? Most of us are so busy with our everyday lives that we don’t pay detailed attention to what we eat. Our portions may be larger than we think or we may not be getting enough calcium, we may not be eating fruits and veggies, or we may even eat mindlessly at times during the day. Many people vastly underestimate the amount of food they are eating – sometimes by as much as 75% and recent studies have shown that those people who keep a food log can double their weight loss. <br />
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Keeping a food journal has many benefits including: <br />
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-Encourages mindful eating. – keeping a record of what you eat encourages you to think about what you are eating. <br />
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-Helps you make a connection between what you eat and how you feel. (This can be used in many ways, either to help with emotional eating or even to track symptoms of food allergy/intolerance).<br />
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-Helps you be sure you are getting enough of each food group to maintain a well balanced diet. It is important to eat a balanced diet. A food diary can provide clues as to what foods you have been neglecting and need to add to your diet.<br />
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So get your notebooks out or try one of the food log apps on your smart phone (try livestrong.com).nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-13244171314000840832011-09-07T13:56:00.000-07:002011-09-07T14:01:30.105-07:00DELISH Refrigerator Raisin Bran MuffinsThese muffins are high in fiber and delicious! Plus the batter can stay in the refrigerator for up to 3 days so you can make hot muffins without the hassle in the morning. Grab one with a glass of milk for a quick and easy breakfast or pack one for a healthy mid morning snack.<br />
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<strong>Ingredients:</strong><br />
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2 cups whole wheat flour <br />
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2 teaspoons baking powder <br />
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1 teaspoon pumpkin pie spice or apple pie spice <br />
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2 beaten eggs <br />
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1/2 cup packed brown sugar <br />
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1/2 cup cooking oil <br />
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1/2 cup milk<br />
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1 cup raisins <br />
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Directions:<br />
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In a large mixing bowl stir together flour, baking powder, and spice. Make a well in the center. Combine eggs, brown sugar, oil, and milk. Add all at once to dry ingredients, stirring just until moistened. Fold in raisins. <br />
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Transfer batter to a tightly covered container. Cover and store in the refrigerator for up to 3 days. To serve, line muffin cups with paper bake cups or spray with cooking spray. Without stirring batter, fill muffin cups 2/3 full. Bake in a 350 degree oven about 25 minutes or until a wooden toothpick inserted in center comes out clean. Makes 14 to 16. <br />
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Enjoy!nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-47066031605197258012011-09-01T21:33:00.000-07:002011-09-01T21:33:51.870-07:00Avoiding the Freshman FifteenResearch has shown that some, not all, of college freshman gain weight during their first year at school. College is a time of change, and the stress associated with these changes can lead to overeating. In addition, exercise levels often decrease during the first year away at college. <br />
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Why should you be concerned about the weight? Rapid weight gain caused by poor dietary and exercise habits in college can start teenagers on a path that can lead to heart disease, type 2 diabetes, and may increase risk for certain cancers (all associated with obesity). <br />
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The big question is, how can you avoid gaining the "Freshman 15"? Try the following strategies:<br />
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* Make it a rule to have time for eating and time for other activities. Avoid eating when watching TV, studying, or when stressed.<br />
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*. Make time for exercise a few times per week. do something that you enjoy!<br />
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* Slow down at meals. Put your fork (or sandwich) down between bites. Be mindful when you eat and enjoy your food.<br />
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* Eat 3 meals per day (and 1-2 healthful snacks).<br />
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* Limit empty calorie beverages (soda, lemonade) and drink water instead. <br />
Lastly, don't freak out if you notice that you have started to gain a few pounds. Look at your intake and activity habits. Try to make small changes (an extra 125 calories per day can equal one pound weight gain per month). Start with small changes and take it day by day. You can do it!<br />
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nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-81801721576437280092011-08-11T19:54:00.000-07:002011-08-11T19:54:25.178-07:00Boost Your Brainpower with BREAKFAST!Back to school means getting back in the habit of an early breakfast to start the day. Breakfast is an important part of a healthful diet, yet tends to be the meal that is most often neglected or skipped. Research has shown that children who eat breakfast perform better academically than children who do not eat breakfast. Why, you ask? Eating breakfast is very important for both the brain and the body first thing in the morning. Breakfast is the first time that the body has to replenish its stores of glucose (blood sugar- the brain's main source of fuel) after at least 8-10 hours of fasting! Having a meal in the morning jump starts your metabolism and gives your body the energy that it needs to start the day.<br />
A super nutritious breakfast should have at least: one serving of whole grains, one serving of fruit and either one serving of a calcium rich food or a protein (or both). Try these healthful breakfasts to jump start the day:<br />
-Whole grain cereal with nonfat milk and fruit<br />
-Oatmeal with sliced almonds, fruit and milk<br />
-Vegetable omelet with a slice of whole grain bread and fruit<br />
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top<br />
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)<br />
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together). <br />
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There is no rule that you have to have breakfast foods at breakfast. If you or your child's taste buds crave other types of foods in the morning try: A toasted whole grain English muffin with turkey or ham and a piece of fruit, Vegetable pizza (on a whole grain English muffin or pita bread), Rice and beans and a fruit, or anything that appeals to your tastes (and is healthful)! <br />
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Enjoy!<br />
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nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-51175119386303632232011-08-03T10:50:00.000-07:002011-08-03T10:50:22.698-07:00It's National Watermelon Day- August 3rd 2011In case you needed another reason to enjoy a juicy, delicious slice of watermelon, now you have one: today is National Watermelon Day. Ice-cold watermelon is a wonderful and nutritious treat on a hot summer day. It is over 90 percent water, so it's a smart snack choice on a hot summer day. <br />
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The watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and have thick green rinds that are often spotted or striped. They vary in size from a few pounds to greater than ninety pounds. <br />
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Watermelon is a nutritional powerhouse!! Two cups of watermelon provide just 80 calories, 30 percent of your vitamin A for the day and 25 percent of your vitamin C. Watermelon also has the highest concentration of lycopene (that's right, its watermelon, not tomatoes)... the cancer fighting antioxidant. <br />
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With more than 200 varieties grown in the U.S. and Mexico, there has to be a variety out there for you. Pick up a watermelon for a healthy nutritious snack and enjoy a nice cold slice today.<br />
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Enjoy some crisp, cold watermelon today… we had some for breakfast this morning, DELISH!!!nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-46858642394819753332011-08-01T11:57:00.000-07:002011-08-01T11:57:36.112-07:00Staying active in the Summer HEAT!!!The summer is a great time to get moving and active. Try to get moving for at least 30 minutes each day and have your children move for at least 60 minutes on most days. Staying active can be fun and fit into your daily routine. It doesn’t mean that you have to go to the gym or jump on a treadmill. Here are some fun ways to make saying active fun for your entire family. If you have ways that you stay active with your family please feel free to share them on the NutritionWise Facebook page (www.facebook.com/NutritionWise).<br />
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• Play hopscotch<br />
• Go fruit picking or visit a farmer’s market<br />
• Work in a garden (either your own or a community garden)<br />
• Visit the beach… look for sea shells, make a sand castle, play football or volleyball <br />
• Plan a “wash day”- tricycles, scooters, outdoor toys, etc. It’s a great way to be productive and stay cool!<br />
• Go on a nature hike- look for flowers, rocks, butterflies, birds and other amazing things.<br />
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Summer Safety Tips:<br />
It’s always important to be aware of some specific safety tips for summer activity. Since it is usually very hot (and humid, depending on what part of the country you live in), make sure to stay hydrated, because you lose your body’s water in the form of sweat, even if you are swimming! Protect your child’s skin and your skin with a broad spectrum sunscreen (UVA/UVB) and wear a hat, even if it’s cloudy. Make sure their equipment is safe- tricycles, playground, etc. Never take eyes off if they are in or near a body of water.nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-51066172287219580352011-07-22T15:46:00.000-07:002011-07-22T15:52:39.361-07:00Fruits and Veggies... What's in Season in the Summer?What’s in season for the summer (June, July, August)??? <br /><br />Remember, you can enjoy the taste of any fruit or vegetable year-round.<br />Fresh, frozen, dried, and 100% juice (no more than 1 serving of juice per day) - it all counts! Try to get 5-9 servings of fruits and veggies daily for maximum health benefits. <br /><br /> <br />Apricots<br />Asian Pear<br />Beets<br />Black Currants<br />Bell Peppers<br />Blackberries<br />Blueberries<br />Boysenberries<br />Breadfruit<br />Butter Lettuce<br />Cantaloupe<br />Casaba Melon<br />Champagne Grapes<br />Chayote Squash<br />Cherries<br />Cherries, Sour<br />Corn<br />Crenshaw Melon<br />Crookneck Squash<br />Cucumbers<br />Durian<br />Eggplant<br />Elderberries<br />Endive<br />Figs<br />Garlic<br />Grapefruit<br />Grapes<br />Green Beans<br />Green Soybeans (Edamame)<br />Honeydew Melons<br />Jackfruit<br />Jalapeno Peppers<br />Key Limes<br />Lima Beans<br />Limes<br />Loganberries<br />Longan<br />Loquat<br />Lychee<br />Manoa Lettuce<br />Mulberries<br />Nectarines<br />Okra<br />Passion Fruit<br />Peaches<br />Peas<br />Persian Melon<br />Plums<br />Radishes<br />Raspberries<br />Sapodillas<br />Shallots<br />Strawberries<br />Sugar Apple<br />Sugar Snap Peas<br />Summer Squash<br />Tomatillo<br />Tomatoes<br />Watermelon<br />Yukon Gold Potatoes<br />Zucchini<br /><br />This list was developed with the help of the amazing wesite www.fruitsandveggiesmorematter.org Visit it for great recipes, info, tips and all things fruits and veggies!nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-63025421405877676942011-07-13T15:15:00.000-07:002011-07-13T15:28:59.839-07:00Delicious Anytime MarinadeSummer is in full swing and that means... its time to get grilling!!! Marinating with lemon & olive oil decreases HCA's by 71% according to research in the Journal of Food Science!*<br /><br />HCA's= Heterocyclic Amines- chemicals produced by the grilling of meat. HCA's are on the NIH's list of "reasonably anticipated to be human carcinogens".<br /> <br />Marinade Ingredients: <br />Juice of 1 lemon <br />grated lemon rind<br />1/4 cup olive oil<br />1 tsp fresh ground pepper<br />1-2 garlic gloves, crushed<br />1 tbsp honey<br />optional- saffron <br /><br />Directions: <br />Mix all of the ingredients togther. Get the kids involved! Kids can help turn the pepper mill, stir the ingredients, squeeze the lemon, etc. <br /><br />Use marinade on chicken, fish, tofu, or whatever you dream up! <br /> <br />*Other ways to decrease HCA's- grill veggies (no HCA's at all); limit meat consumption, avoid burning/charring meat, opt for beef or fish on the grill (chicken has been shown to produce 2-7 times the amount of HCA's).nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0tag:blogger.com,1999:blog-7482334402118827376.post-51631820553219237692011-07-08T10:23:00.000-07:002011-07-08T10:36:30.414-07:00Be a Smart Shopper...Hot off the press! EWG just came out with their 2011 Shoppers Guide to Pesticides in Produce (Clean 15 & Dirty Dozen). You can download and print a copy of the pdf version of this guide. I keep a copy in my wallet and use it while in the grocery store to help make wise choices while I am shopping. <a href="http://www.ewg.org/foodnews/summary/">www.ewg.org/foodnews/summary/</a><br /><a href="http://www.ewg.org/foodnews/summary/"></a>nutritionwisehttp://www.blogger.com/profile/01798244850538506805noreply@blogger.com0