NutritionWise Blog

You have the right to know what is in your food!!!

2012-01-19T21:19:00.000-08:00

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.

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 http://justlabelit.org/robynlabelit

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.

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.

Kids in the Kitchen- Quinoa Salad

2011-11-08T20:38:00.000-08:00

Ingredients:

-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

-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*

Directions:

-Combine dressing ingredients and let stand for at least 10 minutes.

-Combine quinoa, veggies and seeds (omit for allergies and young children).

-Toss with dressing and serve

*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!

*seeds and nuts can be a choking hazard for young children. Omit or substitute if any food allergies exist.

BMI... What you need to know

2011-11-07T22:08:00.000-08:00

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.

What does BMI tell you?
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.

How do you calculate BMI?
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.

Metric Formula
BMI = Weight in kilograms / [Height in meters] x 2

English Formula
BMI = [Weight in pounds / Height in inches 2] x 703

How do you calculate BMI for age?
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.

Underweight BMI-for-age < 5th percentile
At risk of overweight BMI-for-age > 85th percentile
Overweight BMI-for-age > 95th percentile

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.

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.

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.

The Importance of Protein

2011-10-13T13:35:00.000-07:00

Everyday 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)).

Try to these tips to help increase your protein intake:
- have a source of protein with each meal and each snack (vary the type... be creative)
- choose seafood twice a week
- make meat & poultry lean
- have eggs (they are good for you... if you have high cholesterol, limit the yolks and eat the whites where the protein is found)
- 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.
- 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
- 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!

Enjoy and be well...

Beating the Bloat

2011-09-28T14:56:00.000-07:00

Bloating... 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???

Check out my segment on CBS 2 news for tips and tricks on beating the bloat. 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!

Fill half of your plate with fruits & veggies

2011-09-22T16:30:00.000-07:00

How 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.

If you make fruits and vegetables a priority of every meal it will help you meet your goal each day— simple as that!

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.

Write it down... the benefits of keeping a food journal

2011-09-14T13:34:00.000-07:00

“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”.

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.

Keeping a food journal has many benefits including:

-Encourages mindful eating. – keeping a record of what you eat encourages you to think about what you are eating.

-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).

-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.

So get your notebooks out or try one of the food log apps on your smart phone (try livestrong.com).

DELISH Refrigerator Raisin Bran Muffins

2011-09-07T13:56:00.000-07:00

These 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.

Ingredients:

2 cups whole wheat flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice or apple pie spice

2 beaten eggs

1/2 cup packed brown sugar

1/2 cup cooking oil

1/2 cup milk

1 cup raisins

Directions:

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.

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.

Enjoy!

Avoiding the Freshman Fifteen

2011-09-01T21:33:00.000-07:00

Research 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.

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).

The big question is, how can you avoid gaining the "Freshman 15"? Try the following strategies:

* Make it a rule to have time for eating and time for other activities. Avoid eating when watching TV, studying, or when stressed.

*. Make time for exercise a few times per week. do something that you enjoy!

* Slow down at meals. Put your fork (or sandwich) down between bites. Be mindful when you eat and enjoy your food.

* Eat 3 meals per day (and 1-2 healthful snacks).

* Limit empty calorie beverages (soda, lemonade) and drink water instead.
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!

Boost Your Brainpower with BREAKFAST!

2011-08-11T19:54:00.000-07:00

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.
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:
-Whole grain cereal with nonfat milk and fruit
-Oatmeal with sliced almonds, fruit and milk
-Vegetable omelet with a slice of whole grain bread and fruit
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together).

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)!

Enjoy!

It's National Watermelon Day- August 3rd 2011

2011-08-03T10:50:00.000-07:00

In 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.

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.

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.

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.

Enjoy some crisp, cold watermelon today… we had some for breakfast this morning, DELISH!!!

Staying active in the Summer HEAT!!!

2011-08-01T11:57:00.000-07:00

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).

• Play hopscotch
• Go fruit picking or visit a farmer’s market
• Work in a garden (either your own or a community garden)
• Visit the beach… look for sea shells, make a sand castle, play football or volleyball
• Plan a “wash day”- tricycles, scooters, outdoor toys, etc. It’s a great way to be productive and stay cool!
• Go on a nature hike- look for flowers, rocks, butterflies, birds and other amazing things.

Summer Safety Tips:
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.

Fruits and Veggies... What's in Season in the Summer?

2011-07-22T15:46:00.000-07:00

What’s in season for the summer (June, July, August)???

Remember, you can enjoy the taste of any fruit or vegetable year-round.
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.

Apricots
Asian Pear
Beets
Black Currants
Bell Peppers
Blackberries
Blueberries
Boysenberries
Breadfruit
Butter Lettuce
Cantaloupe
Casaba Melon
Champagne Grapes
Chayote Squash
Cherries
Cherries, Sour
Corn
Crenshaw Melon
Crookneck Squash
Cucumbers
Durian
Eggplant
Elderberries
Endive
Figs
Garlic
Grapefruit
Grapes
Green Beans
Green Soybeans (Edamame)
Honeydew Melons
Jackfruit
Jalapeno Peppers
Key Limes
Lima Beans
Limes
Loganberries
Longan
Loquat
Lychee
Manoa Lettuce
Mulberries
Nectarines
Okra
Passion Fruit
Peaches
Peas
Persian Melon
Plums
Radishes
Raspberries
Sapodillas
Shallots
Strawberries
Sugar Apple
Sugar Snap Peas
Summer Squash
Tomatillo
Tomatoes
Watermelon
Yukon Gold Potatoes
Zucchini

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!

Delicious Anytime Marinade

2011-07-13T15:15:00.000-07:00

Summer 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!*

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".

Marinade Ingredients:
Juice of 1 lemon
grated lemon rind
1/4 cup olive oil
1 tsp fresh ground pepper
1-2 garlic gloves, crushed
1 tbsp honey
optional- saffron

Directions:
Mix all of the ingredients togther. Get the kids involved! Kids can help turn the pepper mill, stir the ingredients, squeeze the lemon, etc.

Use marinade on chicken, fish, tofu, or whatever you dream up!

*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).

Be a Smart Shopper...

2011-07-08T10:23:00.000-07:00

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. www.ewg.org/foodnews/summary/

Start Your Week with a Meatless Monday

2011-04-06T15:50:00.000-07:00

My family has recently revived our Meatless Mondays to decrease our intake of animal proteins (for both health and environmental reasons). So far so good! All of my cooking attempts have been pretty well received and I plan to post some of our recipes here on Mondays!

Meatless Monday is a national health campaign that was started in September 2003. A Meatless Monday means starting each week with a day without any meat products and replacing them with other protein sources like beans, legumes, tofu, nuts, tempeh, and lots of whole grains, fruits and vegetables. Its goal is to help Americans prevent heart disease, stroke, diabetes and cancer- four of the leading causes of death in America, by reducing the amount of fat consumed in their diet. Research has indicated that diets high in saturated fat (mainly from meat and high-fat dairy products) increase the risk of heart disease, stroke, diabetes and cancer. Many of these diseases that lead to death are preventable by making lifestyle changes such as increasing physical activity and decreasing saturated fat intake. Increasing fruit, vegetable and whole grain consumption (hence increasing fiber and antioxidant intake) has been shown to be protective of diseases like heart disease and cancer. Try making your Mondays meatless… check out www.meatlessmonday.org and www.meatlessmonday.com for ideas on getting started. As with any lifestyle change, start with small steps. Try a vegetarian dinner on Monday nights if the idea of an entire meat-free day seems like a daunting task. Send your kids with an extra veggie to school or possibly rice and beans or a veggie wrap instead of an entree that contains meat to work towards this goal. Have fun with it!

Snacking on a Rainbow

2011-03-09T15:13:00.000-08:00

Snacks are essential for both kids and adults to meet nutritional needs for growth & development (kids) and to maintain a healthy weight (adults). Snacks are also a great time to add an extra serving (or two) of colorful foods, which brings us back to the theme of NNM 2011 "Eat Right with Colors". Here are a few delicious snacks that all pack a coloful punch! When snacking, go for the "layered look" and include a fruit or vegetable with a protein (can be meat, nuts, beans, dairy, etc). Enjoy

-carrots or bell peppers with hummus
-apple or banana with nut butter (peanut, almond, cashew, sunflower or soy)
-cherry tomatoes with lowfat cheese
-avocado with whole wheat crackers
-smoothie (frozn berries with nonfat milk or yogurt)
-dried fruit (apricots or prunes) with a small handful of almonds

If you have any great "layered snacks" that you love please let me know!

Eat Right with Color

2011-03-02T21:09:00.000-08:00

That’s right, it’s March and you know what that means! Every year, since 1973, March has been designated as National Nutritional Month® (NNM). It started as a week long event but due to an overwhelming public interest, it became a month long observance in 1980. The theme for National Nutrition Month® 2011 is Eat Right with Color.

The theme this year is thrilling since I make it a point to stress colorful eating with my clients every day! (If you have been to see me in my office, you have heard me say “make have of your plate colorful!"). All of the colors indicate the presence of different nutrients and phytochemicals that are essential to keep your body strong and healthy.

So how do you "Eat Right with Color"? Simple! All you have to do is try to include foods of different colors on your plate and vary them day-to-day. Try some of these:

Red (strawberries, beef, tomatoes)
Orange (sweet potatoes, salmon, tangerines, carrots)
Yellow (pineapple, corn,)
Green (spinach, kale, broccoli, peas)
Blue (blackberries, blueberries)
Purple (eggplant, pomegranate, grapes)
White (onions, garlic, poultry, grains)
Brown (whole wheat bread, brown rice, whole grain pasta)

Have a healthy and colorful day!
Nicole

Heart Healthy Bean Dip

2011-02-14T16:49:00.000-08:00

Ingredients
1 can (15 ounces) white (cannellini) beans or 1 can garbanzo beans (or a combination of the two), rinsed and drained
8 garlic cloves, roasted**
2 tablespoons olive oil (plus extra for roasting garlic)
2 tablespoons lemon juice

Directions
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth.

Serve with cut belle pepper stips or cut up carrots; pita chips or pita bread, on a sandwich or wrap... the sky's the limit!

**To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Brush the tops generously with olive oil. Wrap in aluminum foil also brushed with olive oil. Heat the oven to 350 F and roast about 30 minutes.

Love Your Heart!

2011-02-10T20:41:00.000-08:00

Did you know that February is American Heart Month? Every year since its congressional approval in 1963, the President has issued a proclamation to this effect, to help raise public awareness of heart disease. Even though most people associate heart disease with men, it's also the leading cause of death among women. To raise awareness about heart disease and women, the American Heart Association's Go Red campaign aims to help women take action against heart disease.

Here are some ideas to keep your heart in tip-top shape:
• Limit your intake of fat
• Choose heart-healthy fats (think avocado, olive oil and nuts) over saturated fats and trans fats (in processed and baked good, animal fat and dairy products)
• Limit your intake of sugars, especially refined sugar
• Limit your intake of sodium/salt
• Choose more whole grains, legumes, fresh produce and low fat dairy products
• Choose lean meat and poultry
• Include fish in your diet
• Control portions and moderate food choices
• Become physically active for 30 to 60 minutes a day
• Stop smoking
• Limit your intake of alcohol

Holiday Travel... Without an Extra 5 Pounds

2010-12-27T14:47:00.000-08:00

The holidays are here, and many people will be traveling as a part of the holiday season. Try to avoid being in “vacation mode” in terms of your food and physical activity. Vacation splurges could quickly add up! Here are some tips on eating on the run.

Tip 1: Plan ahead. If you are traveling in the plane, train or automobile, plan to pack some snacks such as almonds, dried fruit, whole wheat sandwich thins and almond butter.

Tip 2: Do your research. Before you leave for your trip, find out what options are in that location. Check to see what grocery stores are near by, and restaurants you may find yourself going to eat. Once you know this information you can prepare properly. Many restaurants have menus online that will show you the nutrition information of their meals, and you can locate grocery stores for proper snacks or plan meals you will prepare on your own.

Tip 3: Watch your portions. No matter where you go, eating well is well within your capabilities if you simply watch your portions. Think in terms of moderation so that you still enjoy some of the holiday indulgences.

Tip 4: Get some rest. Vacations are meant to be restful, so rest! Give your self a break from your normal routine and try something new... yoga outdoors (weather permitting, of course), taking a hike or meditation.

Enjoy travels and holiday season!

~Nicole

Special Diet Restaurant Dining for Big and Little Kids

2010-10-06T12:28:00.000-07:00

Family dining can be stressful. Let's ignore the emotional dynamics and just consider the food choice dynamics. If one person in the family has specific mealtime concerns whether it be physical such as allergies, sensory processing or oral motor issues OR ethical concerns such as local, sustainable or vegetarian; it is most likely that many people in the family has these issues.
Allergies, Celiac Disease, Sensory processing issues ALL tend to have a genetic component.
So... where to eat.

There are many local pizza restaurants that are now carrying gluten free and casein free pizzas.
In the Los Angeles area, local chains such as Pizza Cookery have these options.
Larger chains such as Z-Pizza, PF Changs, Olive Garden, Maggiano's and BJ Brewery also are gluten and allergy aware. Large chains and fast food restaurants do post allergen info on their websites.

But what about when you want something a bit more local, a bit more personable then the chain restaurants? A search on Urbanspoon.com, Yelp.com and Chowhound.com can help you locate smaller restaurants that are gluten free or allergy aware. These sites have personal reviews that usually let you know really how savvy the waitstaff and cooks are regarding special diets.

My newest surprising find was stumbled upon when asked to lunch by my mom, aunt and cousins. Often these lunches are difficult as due to my physical dietary restraints (gluten sensitive) and ethical choices (vegetarian), everyone worries about my food choice. I am usually fine but they aren't! Neiman Marcus Cafe not only had gluten free pasta and staff able to direct me to other gluten free choices on the menu ( three different desserts!), they also poured me a glass of gluten free beer which helped address the emotional dynamics of the meal! Highly recommended.
-Patricia

ReCall ReCalls

2010-09-24T07:01:00.001-07:00

This year has seen recalls of trusted brands- Johnson and Johnson (Benydryl) and Abbott (Similac). We have had eggs recalled, spinach recalled, peanut butter recalled and meat recalled.

Many of the recalls are for poor manufacturing practices leading to bacterial contamination. Others are for products with unlabeled allergens. Many are for dietary supplements with scary sounding non-dietary ingredients ("6-Etioallochol-1,4-Diene-3,17-Dione, also known as ATD, an aromatase inhibitor").

How do you stay on top of all them? Try what I do, subscribe to the FDA recalls. I get an email once a day with product recalls. This is one way that you will hear about all recalls without relying on the news. This is especially important if you have kids with allergies as those labeling recalls don't make it to the press.

Go to http://www.fda.gov/ and look to the right and you will find where to subscribe to email alerts.

How do you minimize your risk?
1. Avoid bagged salads. These veggies have a lot of handling prior to bagging and then those plastic bags work like little incubators to allow any bacteria to grow. Organic may limit pesticide exposure but it will not limit bacteria exposure.
2. Avoid sprouts in containers. These are favorites of bacteria. Sprout your own , super-easy. Get a jar, a piece of screen or cheesecloth. Put in a tablespoons of alfalfa seeds or beans (check your natural foods stores, many sell these for sprouting). Secure the cheesecloth or screen. Pour in some water, rinse daily and watch them grow.
3. Use a different cutting board for produce and meats/fish/chicken. Get those silicone boards in different colors and reserve boards for each type of food. Make sure to wash your hands after touching raw meat and use a different knife for raw meat, cooked meat and produce.
4. Eat only well cooked eggs. The days of eating raw cookie dough are over. If you need to use raw eggs in a recipe such as Aoli sauce, there are pasteurized eggs available in the refrigerator section at many markets.
5. Avoid raw milk. Raw milk may be a wonderful food with many magical properties but in our society today, it can also be a poison. Raw milk is from cows on farms and usually there is more than one cow. So just like in preschool, a couple of kids leads to infections, so is true with milk. More cows, more risk. Then the transport may allow for those bacteria to grow so by the time that milk touches your lips, it may be full of undesirables. As with eggs, you want raw eggs, buy a chicken you want raw milk buy a cow (or goat).
6. "Natural" or "Organic" does not protect you. Remember the recent peanut butter recall? That included products from Little Debbie cookies to organic and natural energy bars found at stores like Whole Foods. Unpasteurized organic juices also pose risks.
7. Refrigerate foods that need refrigeration. Don't leave foods out, bacteria love warm and moist.

-Patricia

Jump Start the Day...

2010-09-02T12:54:00.000-07:00

Back to school means getting back into a morning routine that includes a nutritious breakfast to jump start the day (and your metabolism)! (See our September Newsletter article about how "breakfast boosts brainpower" at www.nicolemeadow.com). Some kids (and adults) like to eat the same thing every day- it provides stability and many can't stand to have the same things two days in a row. Either way is fine, whatever works for you and your family- just make sure to offer something to get a jump start in the morning. Try these delicious Multigrain pancakes (make extra and freeze for school mornings). Top with peanut butter and sliced bananas or serve with a hard boiled egg or a glass of milk (or soymilk, almond milk, etc) for additional protein.

Ingredients:
-3 1/4 cups dry mixture (make your own combination of the following: oats, whole wheat flour, cornmeal, rye flour, wheat bran, flaxmeal)
-1 tbsp baking powder
-1 1/2 tsp baking soda
- 1/2 tsp salt
-3 eggs
-3 cups buttermilk
-2/3 cup honey
-1/2 cup vegetable oil
-1 cup nuts (optional)

Directions:
1. Mix dry mixture, baking poweder, baking soda and salt in a large mixing bowl
2. In another bowl, mix eggs, buttermilk, honey and oil.
3. Add liquid ingredients to dry ingredients and mix until just combined. Do not overmix! Stir in nuts if using them.
4. Heat pan to medium/high heat and pour batter and cook.

Makes 12-16 pancakes, depending on size.

Enjoy!
~Nicole

Guide to Avoiding Pesticide in Your Produce

2010-08-31T21:18:00.000-07:00

Every year the Environmental Working Group publishes a list of the "dirty dozen" and the "clean fifteen". The "dirty dozen" are fruits and vegetables that either are highly treated with pesticides OR retain significant amounts of pesticide. These are the foods that you want to buy organic. Overall, they are fruits and vegetables with thin skins such as peaches, potatoes and berries but also include some leafy greens such as kale and spinach.

The "clean fifteen" are fruits and vegetables that retain little pesticide or are not treated with pesticide ( or a very small amount).

These are the fruits and vegetables that you can risk buying non-organic. Generally these have thicker skins like kiwi and melon. These also include grapefruit, eggplant and cabbage. Since organic is often more costly then conventional, you can save some money by buying conventionally grown "clean fifteen" and organically grown "dirty dozen".

You can also save money by buying organic frozen fruits and veggies. Frozen fruits are a great snack. Frozen vegetables can be even more nutritious then fresh as they are frozen right in the fields, retaining most of their vitamins and minerals. Fresh veggies often travel long distances and lose nutrients through exposure to heat and air. Just remember whatever you cook, frozen or fresh, use as little water as possible and cook for as short a time as possible.

And when you wash your fresh veggies and fruits, don't waste money on produce washes, plain water is more effective.

Find the guide at http://static.foodnews.org/pdf/EWG-shoppers-guide.pdf

-Patricia

There is sawdust in my granola bar!

2010-07-20T22:01:00.001-07:00

Yep, fish oil in your juice. Anti-oxidants added to your tortillas. What is going on with all of those extras in your food! Many are often marketing tools, that may be healthful in small amounts but lead to discomfort in larger amounts.

Nutritional additives are being added to everything and it can often lead to unplanned results.

Especially in young kids. Inulin is a fiber also often referred to as a "pre-biotic" otherwise known as food for the good bacteria, the probiotics, living in your gut. Inulin is a good thing, a health promoting fiber that may help maintain blood sugar, help battle constipation and increase calcium absorption.

But inulin can also cause bloating, gas and stomach upset- and it just may take one fiber bar to cause that icky feeling.

These types of food additives can be especially troubling when your child starts to complain about their tummy hurting. You rack your brain trying to think what they could have eaten that they could be allergic to. Or wonder if they have food poisoning but it might just be that added fiber to their granola bar, bread, cookie, cracker or pasta.

What to look for? Remember to read labels. Ingredients such as inulin, chicory root extract, oligosaccharide or oligofructose. For kids, it is best to limit those products where inulin is the first ingredient. When you offer foods high in added fiber, start slow, give your child's body a chance to adapt. While these "nutriceuticals" can provide health promoting ingredients, take a moment and think if your child might be able to get these nutrients "naturally", like inulin from root vegetables (onion or garlic) or a nice plate of jicama slices with some guacamole dip!

-Patricia

Uh OH- Spaghetti-O recall!

2010-06-18T17:19:00.000-07:00

All the SpaghettiOs with Meatballs, SpaghettiOs A to Z with Meatballs, and SpaghettiOs Fun Shapes with Meatballs (cars) produced since December 2008 should be returned to the store where purchased for an exchange or full refund.

The recalled products have "EST 4K," as well as a use-by date between June 2010 and December 2011 printed on the bottom of the can. They were manufactured between December 2008 and June 2010 and distributed nationwide.

So your child is not spaghetti-O deprived after the recall, make your own. Kids like Spaghettios because they are easy to swallow and fun shapes. Buy some fun pasta- look at TraderJoe's, Whole Foods or Cost Plus for great shapes, cook up some tomato sauce and then water down the tomato sauce just a tad or mix in a little milk to make the taste a bit sweeter and blander. For variety, toss in some chopped cooked veggies, chicken or fish. Toss with grated cheese and eat!

-Patricia

To Sip, Suck or Drink

2010-06-09T06:57:00.000-07:00

Cups.
Sippy cups with soft tops, with hard tops, with tiny holes, with one big hole. Stainless steel, BPA-free, toxic plastic. Straw cups, juice boxes.

What do you use? Why? Do you want a cup that won't spill all over the back seat? Want a cup that is almost just like a bottle? Need Dora, Diego, Elmo or Mickey?
Does it matter?

What matters most is that you introduce a cup, usually a sippy, straw or open cup (with assistance) starting between 6 months and 9 months. It will be messy. It will be ineffective BUT if you want to wean from the bottle or breast at about a year or just have another way to offer fluids to your breastfed baby, you need to introduce the cup.
Water is the best fluid to start with. Some kids just don't want to drink what they get from the breast or bottle in a cup, so you can wait until they learn the cup before giving milk. If you start with a sippy cup, babies often get confused about sucking from a cup. Just take out that sucking piece from the sippy cup or buy one without the piece. Despite the plethora of sippy cup choices, there is no one best cup and actually kids don't even need them to learn to drink but they are a convenience and DO allow your child to be more independent with drinking.

How about a straw? These are great for kids who may be having some trouble managing thin liquids, kids who cough often when drinking even small amounts of water (we all have trouble when we take TOO big a sip.) If your older infant or child, does cough most of the time with even small amounts of thin liquids, talk to your physician or other health care provider. Kids need to have the skills to close their lips around a straw and sometimes those larger straws with straw cups work well.

Open cup? These are great to use. Every notice how your infant is interested in whatever you are drinking? If it is not soda, beer, wine, mixed drinks or coffee- share a sip. It is a great way to introduce a cup. I love little shot glasses! They are the perfect size for little hands to practice and often have lobsters, cowboy hats or state flags on them (what could be more enticing on your cup!)
-Patricia

A spoonful of .....salt!

2010-05-30T13:48:00.000-07:00

Salt is back in the news and worth reading about. Thirty years ago, clear links were made regarding salt and high blood pressure. At that time greater regulation of processed foods, which accounts for 80% of salt intake, was fought by large food companies. New research has confirmed past research and efforts are being directed again toward regulating salt.

Why regulate? Because between high salt intake and the rising incidence of obesity, high blood pressure is being seen at an increasing rate in children and reducing salt intake could save 150,000 lives per year.

You may have put your salt shaker away but the food industry has not. Just one cup of canned chicken soup has more sodium (salt) then you should have in a day. Just one cup! Adding salt to food influences flavor and texture. It allows cheaper, less flavorful ingredients to be used.

So what can you do?

1. Read the label of any processed food, you do want to have more than 1500 mg of sodium per day, the lower your intake the better. Processed food includes canned foods as well as crackers, cookies and breads.

2. Look for fresh, minimally processed food for snacks and meals. Think about fruit (dried or fresh), veggies, roasted nuts and seeds. When buying any processed or canned foods, look for the unsalted or low sodium options.

3. Make your own whenever possible. Invest in a air popper for popcorn so you can control your salt. Try your hand at making soup and freeze extras to use later. Use marinades made from simple ingredients rather than packaged or jarred marinades ( check out our newsletter archives, July 2009, for a marinade recipe).

4. When salty foods are eaten, make sure you monitor how much- don't eat from the bag, put some in a cup. Reduce the amount by mixing unsalted foods (nuts,tortilla chips, dried fruit) with the salted chips or nuts.

5. Use some flavorful substitutes for salt: paprika is great sprinkled on popcorn, add some fresh dill to stews and soups, a splash of balsamic vinegar wakes up roasted veggies.

Salt and sugar are primal tastes. We all are drawn towards these flavors. Although we naturally like salty foods, by avoiding or limiting highly salted foods, our kids will learn to prefer appropriately salted foods and ultimately enjoy the taste of real food- not the salt.

-Patricia

What IS a food allergy?

2010-05-12T13:52:00.000-07:00

The New York Times, May 11, 2010, published a great article highlighting the lack of consensus about what IS a food allergy. The National Institute of Allergy and Infectious Diseases have organized an expert panel to "impose order on the chaos of food allergy testing". The goal of the panel is to clarify diagnosis, definition and testing. Conclusions of the panel will be presented by the end of June 2010.

Until then, some interesting information cited by the panel include:

People who test positive for allergies either by skin prick or blood test have less then a 50% chance of actually having an allergy!
Having IgE or IgG antibodies does not necessarily mean you are allergic to specific foods. The presence of the antibodies can be transient and rather meaningless.

-Patricia

Baby led weaning... what's for lunch?

2010-05-04T21:42:00.000-07:00

Your six to nine month old is starting to enjoy food! But she wants to feed herself, what to do?

Find soft foods to grab and enjoy. Steam up some sweet potato, carrot, broccoli and cauliflower. How about some dissolvable crackers like graham crackers or Ritz crackers (try the whole wheat). Cheerios or other cereals such as Chex, Shredded Spoonfuls or Mighty Bites are fun, avoid the sweetened varieties. Summer fruits are also good choices- apricots, peaches, nectarines and plums. Remember to buy organic when buying soft skinned fruits. Noodles are good choices and can be finger foods. Toss the noodles in a little pesto or olive oil for flavor.

What NOT to have for lunch? Avoid sweetened foods and salty foods. Highly processed foods don't belong in a baby's diet.

The following are "choke" foods, meaning due to their size and texture they can be dangerous to kids under 3.

Avoid or CLOSELY supervise grapes, olives, hot dogs, pickles, popcorn, nuts, chewy meats, spoonfuls of peanut butter (peanut butter should be mixed with applesauce, smashed banana or spread thinly on bread/crackers). Cut all round food lengthwise. Avoid hard candy.

And remember to include your baby in family meals as much as possible.

-Patricia

Gluten free play....

2010-04-16T08:59:00.000-07:00

There is controversy regarding the need for children with allergies to wheat (gluten) or with Celiac disease to avoid skin contact with these allergens (the substance that causes the reaction). Common medical thought is often that it is okay to have playdough, lotion or shampoo with allergens as these are not eaten. Well, for those of us with kids or working with kids, we know that anything can be eaten, purposely or accidently (puradently?). We also have all seen kids develop rashes from milk-based or wheat-enhanced shampoos and lotions.

There are many shampoo and lotions WITHOUT allergens, read the labels and avoid those. What to do then when presented with play dough? Make your own.

Here is a recipe adapted from Cooks.com for cornstarch/baking soda play dough.

Hints for natural food colors are listed at the bottom and how great would it be to eat beets and then dye your play dough purple.

2 cups baking soda mixed with 1 cup cornstarch in a saucepan

1 1/2 cup warm water * (see below for scent and color)

Add water to the cornstarch/baking soda. Mix until smooth, then gradually bring to a boil over medium heat, mixing all of the time. Remove from heat and put on a board. When cool, knead smooth. Store in a covered containe

* Color and scent : Add a few drops of food coloring to the water. Want it "natural",

use dark brewed tea instead of water, add beet juice (steam up some beets and

use the water). For scent, use spices such as pumpkin pie spice or cinnamon.

Try liquid extracts like peppermint, vanilla or lemon. Use unsweetened Kool Aid or

Sugar free gelatin to both color and scent.

Patricia

Easter Baskets for Special Diets

2010-03-26T09:22:00.000-07:00

First a disclaimer.....see past blogs about sugar and behavior and sugar and heart disease... (and lets not forget tooth decay).

Sometimes, though, candy is going to be in the picture so what do you do when you need a candy that is gluten free or casein free or dye free or soy free or (fill in the blank) free?

This website, http://www.naturalcandystore.com/category/special-diets

allows you to search for candies that meet specific dietary criteria. In addition to candy they also have toppings and baking supplies (sprinkles!). After you search, you can view the ingredients before you place your order.

While filling your basket (or party bag or whatever) think about other special items to toss in OTHER than candy. Playdough, whistles, balls, a "coupon" for an outing, bubbles, seeds or little plants for spring planting (try sweet peas, for an easy veggie to grow).

Adding an orange, kiwi or little apple can even make the fruit look more appetizing (humor me!)

Enjoy the spring!

-Patricia

Buyer Beware, Part one.

2010-03-03T18:05:00.000-08:00

A lot in the news today to remind us to take care with our food and supplement purchases.

The FDA, after a number of years of very lax enforcement, is heroically tackling mis-information on labels.

Does Beechnut DHA Plus Apple Delight, really have no added sugars as the label suggests?

Is Pom juice a food or a drug? The FDA thinks perhaps it is a drug since it is advertised as curing plague buildup in arteries, curing prostate cancer and improving erectile function!

Does Spectrum Organic All Vegetable Shortening really contain less saturated fat then butter?

The FDA is questioning these claims, as well as others. Read all of the letters sent from the FDA to food manufacturers

http://www.fda.gov/Food/LabelingNutrition/ucm202859.htm

-Patricia

Allergies: It is all upside down.

2010-03-03T17:12:00.001-08:00

Our hypothesis is that by introducing the food into the diet early on, the body will see it as normal and won't become allergic to it. We're questioning a fundamental preconception," -Graham Roberts, MD, pediatric allergist at King's College London.

The annual meeting of the American Academy of Allergy, Asthma & Immunology is occurring right now and research is being presented that challenges early feeding recommendations. About two years ago, the American Academy of Pediatrics tossed out the notion that holding back on introducing specific foods will prevent allergies. Although that recommendation was made, most pediatricians are still telling parents to wait until 2-5 years of age to introduce common allergens such as nuts, fish or even eggs. But according to recent research, holding back on these foods may actually increase the risk of allergies.

What to do when your 9 month old is staring at that peanut butter Ritz Bitz? At this point, the answer seems to be pretty controversial. Ask your allergist or pediatrician what s/he thinks about this research.

-Patricia

Keeping on Top of Product Recalls

2010-02-03T15:08:00.000-08:00

As a parent of a child with food allergies, I am so careful about label reading, calling companies and ensuring that my child's foods are safe. On almost a daily basis, I receive very helpful emails from the Food Allergy & Anaphylaxis Network regarding products that have been recalled due to undeclared allergens. I recommend signing up for these free email alerts as they are very helpful in the management of food allergies.

Go to www.foodallergy.org and sign up for the alerts either via email or RSS feed.

Happy & Safe Eating,
Nicole

Plastics? To use or not to use.

2010-01-07T17:10:00.000-08:00

Today as I was following my home ec background, yes my COLLEGE degree was in Home Economics, and recommending cooking double batches of food and freezing in plastic containers, I was challenged about the safety of plastics. So here goes:

1. Look at the bottom of the container it will have a number, the "good" numbers are#1 -PET or PETE and #2 (HDPE). These are the types that are used for some soft drink (okay the soft drinks are not "good"), peanut butter, salad dressing, ketchup, milk bottles, yogurt/margarine tubs, cereal box liners and water bottles. These are not known to leach out any nasty chemicals.

Those with #4 (LDPE) and #5 (PP) are not known to leach out chemicals but they do contain some nasty chemicals and are not widely recycled so skip those. These are used in bread and frozen food bags, some ketchup bottles and yogurt/margarine tubs.

Avoid those with #3 (PVC), #6 (PS) and #7 ("other" usually polycarbonate). Polycarbonates, often found in microwave ovenware, disposable utensils and baby bottles contain biphenyl A which is the chemical thought to interfere with our hormones. #6 contains benzene and used in some hard cups and #3 is the cling wrap around meats and cheeses from your deli.

2. If you use plastic, best to use #1 or #2. Best NOT to use any plastic with heat as that can raise the risk of chemical leakage (note above "known" is in italics because we often don't "know" everything). Avoid cling wraps if possible, especially in the microwave. Use "safe" plastic containers or wax paper bags for lunches (hard to find, locally in Los Angeles, Gelson's carries wax paper sandwich bags.)

Avoid plastic bottled water if possible, toss any scratched or damaged plastic containers and don't wash plastic with harsh chemicals.

3. Don't just think about your food containers but also think about toys your child may chew on and those really cute plates you bought at the 99 cent store or Toys R Us. Be an informed parent and read those little numbers on the back of the product. If there is no number, don't buy.

4. If you want to be 100% safe, save or buy glass containers and use those to store, freeze and microwave.

AND always recycle your plastic.

More info?

http://www.greenamericatoday.org/pubs/realmoney/articles/plastics.cfm

http://www.chej.org/BESAFE/

http://healthychild.org/

-Patricia

PS and yes it is a good idea to double your recipes and you can freeze in #1 or #2 plastic, just don't heat it up in plastic.

Consensus report on Autism and Diet

2010-01-03T21:00:00.000-08:00

A new report was published today on Autism and Diet. The lead author is Timothy Buie, MD a pediatric gastroenterologist at Harvard Medical school who runs a clinic at Massachusetts General for kids on the autism spectrum. The report, published in the January issue of Pediatrics includes the views of more than 25 experts who met in Boston in 2008 to write the consensus report after reviewing medical research. The Autism Society and other autism groups funded the report but did not contribute to the discussion.

The panel concluded that there is no rigorous evidence that digestive problems are more common in children on the autism spectrum compared to other children, or that special diets are successful. They do conclude though that digestive problems can trigger problem behavior in children with autism and these digestive problems should be treated medically.

Another point that Dr. Buie makes is that kids on the spectrum often do not get the "right" kind of attention when visiting the doctor's office as the office may not be friendly enough for the child to feel comfortable or equipped to make adjustments to provide care. In addition, he points out that many doctors are also uncomfortable addressing GI issues and autism due to many of the theories that have been discredited with newer researcher.

So what does this mean! While the panel does not support global dietary recommendations, it does support further research and addressing each child's needs. If your child is doing well on the diet they are following, keep it up. If your child does not appear to have benefited from restrictive diets, give it up. Each child is unique and the approach should be tailored to your child's individual picture.
Dr. Buie does recommend seeing a dietitian if your child has a limited diet to help expand the diet and look for any deficiencies.
To view the article, look for the January issue of Pediatrics.

Patricia

"Free" Holiday Ideas - TWO

2009-12-23T07:27:00.000-08:00

Gluten Free can be tough this time a year, especially for kids. Eating before you go to parties may be one way to make sure you have a safe meal but is not much fun AND once there is food in sight, you (or your child) is probably going to want to eat again.

Bringing some easily bagged snacks such as crackers, cheese, veggies or fruits can help but when everyone else is eating a meal, don't you want one too?
Solution: Orgran makes individual cans of GF pasta with tomato sauce. Pop top lid single serving can is great for taking to parties, putting in the lunch box or storing with the earthquake supplies.
Orgran is often carried by smaller, independent natural foods stores or can be ordered online at the traditional GF sites or Amazon.

-Patricia

"Free" Holiday Ideas - ONE

2009-12-23T07:21:00.000-08:00

Let's make the holiday table a bit freer this year by offering a variety of foods that everyone can enjoy!

Dairy Free Ranch
• 1 cup mayonnaise or Vegennaise for egg free or vegan
• 1 1/2 teaspoons lemon juice
• 7 1/2 tablespoons soymilk
• 1/2 teaspoon dried chives
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried dill weed
• 1 clove mashed or finely chopped garlic
• Pepper to taste
Directions.
Mix lemon juice and soy milk and let sit for 10 minutes.
Whisk together the mayonnaise, lemon juice and soy milk mixture with the herbs.
Cover and refrigerate for 30 minutes before serving.

-Patricia

Fish Update

2009-10-20T21:01:00.000-07:00

I panic at the fish counter. What fish is low in contaminants? What can I buy and still be environmentally sensitive? What fish has a lot of omega 3 fatty acids?

Well, the Monterey Bay Aquarium has updated their list of what is "super green".

Top 5 are:

Albacore tuna (troll or pole caught from the US or Canada),

Farmed mussels,

Farmed oysters,

Wild Pacific sardines,

Wild pink shrimp from Oregon,

Farmed rainbow trout and

Wild caught Alaskan salmon.

Need more choices? Go to their website for a more extensive list:

http://www.seafoodwatch.org/cr/cr_seafoodwatch/sfw_health.aspx

Want more info on why you should be increasing your omega 3 fatty acid intake? Our June 2009 newsletter focused on the benefits of those omega 3 fatty acids found in fish (you can find it in the newsletter archives on our website).

Remember that children and pregnant women should not have more that 12 ounces of fish a week.

Enjoy!

- Patricia

Sugar and agression

2009-10-06T15:09:00.000-07:00

Research was published this week reminding us again of why we may want to think more about the ramifications not just of what we feed our children but how we feed them.

This research published in the British Journal of Psychiatry suggests that by allowing kids to have candy frequently (in this study daily), kids " do not learn to delay gratification, which some think is a feature of violent individuals generally"

The researchers, from Wales noted that 69% of the study participants who were violent by the age of 34 reported that they ate confectionery nearly every day during childhood, whereas only 42% of those who were nonviolent did. The authors further stated that "persistently using confectionery to control childhood behavior might prevent children from learning to defer gratification, which can lead to more impulsive behaviors. These are both biases that are strongly associated with delinquency."

The overall conclusion is that early food experiences DO matter and food rewards to control behavior may not control behavior in the way imagined.

So, please, go ahead and say "no" to candy. Remember that candy is not a "TREAT" (please see our newsletter for this month for my rant about how candy is as much as a "Treat" as letting your child eat a stick of lard or a cup of salt). Rather than create a neighborhood of hooligans this Halloween, hand out some low sugar snacks or toys (little plastic animals, bubbles) or art supplies (pencils, crayons, chalk).

For more information see the British Journal of Psychiatry October 2009

-Patricia

Let them eat cake

2009-10-03T07:28:00.000-07:00

This is my absolute favorite cake. Basically the only cake I ever make. Yes, it has sugar and of course it has chocolate (why else would I make it) but it also has sweet potato (or yam or pumpkin). You can even add more nutrition by tossing in some ground or chopped nuts. In case you need further justification for eating this cake, add cinnamon as cinnamon helps regulate blood sugar and also has anti-inflammatory properties. Add a little ginger for digestion.

These make great black and orange cupcakes for Halloween!

The recipe was adapted from the Victory Garden Cookbook by Marian Morash, a wonderful cookbook and great reference for growing and cooking vegetables.

Black and Orange Marble Cake

Preheat oven to 350. Grease a bundt or angelfood cake pan.

Combine dry ingredients and set aside:

3 cups flour (how about 1 of these being whole wheat)

2 tsp baking powder

2 tsp baking soda

2 tsp cinnamon

1 tsp ground ginger

Combine wet ingredients in a mixer:

1 1/2 cup canola oil

4 eggs (add one at a time, beating well after each)

1 1/2 cup sugar (can do a mixture of brown and white)

To the wet ingredients add dry ingredients ALTERNATING with 2 cups of pureed sweet potato, yam, pumpkin or butternut squash. Both Trader Joe's and Whole Foods carry pureed, organic pumpkin, sweet potato and butternut squash in cans during the fall months.

Separate out 1/2 of the batter. Melt 4 ounces chocolate chips. Mix into 1/2 of the batter. Spoon both batters into pan, alternating scoops of batter then take a knife and swirl (your kids will love to help with this part). Bake for about an 1 to 1 1/2 hours. Check for doneness by putting a toothpick into the middle of the cake, if it comes out clean, the cake is ready. Batter sticking to the toothpick, cook longer. If it is not cooked yet but starts to brown on top, cover with a piece of foil while the center cooks.

Variations: Add 1/2 to 1 cup of chopped pecans, walnuts or hazelnuts.

Add the rest of the chocolate chip bag, do not melt these first.

Omit the chocolate part and add raisins or nuts and raisins.

Enjoy.

Patricia

Folic Acid: THE pre prenatal prevention vitamin

2009-09-28T20:28:00.000-07:00

Folic acid is a B vitamin that is found in green veggies, orange juice and whole grains.

Foods that are often in short supply in the American diet. Folic acid also is a very fragile vitamin and easily destroyed. In the past, folic acid rarely got any press because it was one of the few vitamins regulated because high doses could mask a deficiency of another B vitamin, B12. BUT, in the last 20 years we have realized that folic acid has critical roles in cell division. Research in the 1980s indicated that low folic acid prior to and in the first few weeks of pregnancy could contribute to birth defects involving the spinal cord and brain, primarily spina bifida which can cause paralysis, learning disorders, kidney defects and a variety of other life long chronic concerns.

Folic acid is now added to many of our staple foods such as breads and grains. Since fortification, the incidence of spina bifida HAS decreased over 50% (in Canada) and there has been a parallel decrease in heart defects and anencephaly. The important point to remember is that supplementation should start prior to pregnancy and continue throughout the first trimester. Many public health organizations recommend supplementing the diets of all women of child bearing age.

So drink your orange juice and if pregnancy is in your near future, take a supplement (about 400 mg prior to pregnancy) and talk to your OB-GYN about supplementation!

A spoonful of sugar.....

2009-08-27T22:02:00.000-07:00

Health care reform is in the air. While many people argue over how to improve our health care insurance coverage, we can't forget the issue of increasing costs due to increasing care.
A recent study by the U.S. Centers for Disease Control and Prevention indicated that the medical costs associated with treating obesity-related conditions may have reached $147 billion last year, up from $74 billion a decade ago. $147 billion dollars spent on preventable conditions.

In light of the enormous health catastrophe of obesity, the American Heart Association has announced a remarkably specific and forceful recommendation: limit added sugar to just 6 teaspoons a day (100 calories) for women and just 9 for men (130 calories). Currently, Americans have about 22 spoonfuls or 350 calories per day of added sugar. These are calories that provide no nutritional benefits and include calories from sugar or corn syrup in sweets, candies, soda and sweetened beverages.

How can you follow this recommendation? No more soda- 8 teaspoons of added sugar in a can of soda. If you substitute soda with a sports drink, you will still be getting 4 teaspoons in 12 ounces. Since soda contributes 33% of the added sugar in our diet, eliminating soda is a great first start. One study addressing pediatric obesity found that just taking soda and sweetened drinks (lemonade, Capri Sun, fruit punch, sports drinks) out of child's diet led to significant weight loss. A glass of sparkling water is a great alternative with 0 spoons of sugar.

But why is the American Heart Association talking about sugar? While obesity develops as a combination of food intake, activity and genetics; increased caloric intake is often associated with a high intake of sweets. A lot of sweetened foods also come packed with "bad" saturated fats (think pastries, store bought cookies). Excessive sugar as well as excessive weight gain can lead to the "metabolic syndrome" which leads to heart disease.

So toss the soda, the lemonade. Stock up on bubbly water (mix with a little bit of 100 % juice or a slice of lime). Throw away the candy, gummy snacks and chip's ahoy. Try some trail mix instead. You still have a few teaspoons to use, so go ahead and have a snack that although it has some added sugar contains vitamins and minerals as well such as frozen yogurt, sorbet or some really good homemade peanut butter oatmeal chocolate chip (dark chocolate of course for the heart benefits) cookies (see the recipe in this month's newsletter).

Patricia

Fiber Glorious Fiber

2009-08-12T10:58:00.000-07:00

In our last NutritionWise newsletter we gave you the scoop on fiber... why its good for you, where to get it and a great cookie recipe. (To sign up for this newsletter go to www.nicolemeadow.com).

If you are wondering how your favorite foods stack up in terms of their fiber content, here are some of the leaders of the pack...

½ cup of cooked navy beans (9.5 grams of fiber)
½ cup of cooked lima beans (6.6 grams)
1 medium baked sweet potato with peel (4.8 grams)
1 whole-wheat English muffin (4.4 grams)
½ cup of cooked green peas (4.4 grams)
1 medium raw pear with skin (4 grams)
½ cup of raw raspberries (4 grams)
1 medium baked potato with skin (3.8 grams)
¼ cup of oat bran cereal (3.6 grams)
1 ounce of almonds (3.3 grams)
1 medium raw apple with skin (3.3 grams)
½ cup of raisins (3 grams)
1/4 cup quinoa (3 grams)
¼ cup of baked beans (3 grams)
1 medium orange (3 grams)
1 medium banana (3 grams)

Remember that if you are increasing your intake of fiber, always ncrease your intake of fluids or you might get a little "backed up". Fruits and veggies are naturally high in both fiber and fluids so get your daily 5-9 servings today! ~Nicole

Beyond Olive Oil and Mayo

2009-07-22T11:42:00.000-07:00

Sometimes it is hard to find ways to add calories AND add nutrition. There is only so much olive oil or mayonnaise to add. This is a great dip or spread (could call it a pate' but a bit too elegant for a kid's meal). It is full of B vitamins, zinc and protein and tastes just like the chopped liver that my Poppie used to make. Surprisingly so!

It is vegetarian not vegan and pretty easy to make. Like most recipes posted here, variations are included so you can make one that works best for your family and your child. This recipe is adapted from the Oakwood School cookbook submitted by a lovely vegetarian family. Personally, I prefer this with peas, try each variation and let me know how it works. -Patricia

1 onion finely chopped
1/2 cup lentils OR 1 1/2 cups cooked peas OR 1 1/2 cups cooked green beans
many recipes like this recommend using canned veggies for ease
1/4 cup cashews or 1/3 cup walnuts
3 hard boiled eggs

Saute the onions in olive oil until translucent, for a richer flavor, saute until golden ( carmelize them). Cook up the lentils, peas or green beans. They should be well cooked, not crispy.
Toss all of the cooked ingredients in a food processor with the nuts and eggs. Add some seasoning ( a little pepper, a little salt) and puree up. If it is too thick, you can add a bit more olive oil (more calories!)or water or soup stock.

Let sit for an hour or two to let the flavors combine and dip or spread.

Pennywise, pound foolish

2009-07-06T09:01:00.000-07:00

Our newsletter this month (go to www.nicolemeadow.com to view or subscribe) focused on the importance of nutrition in early intervention. Reminding that early intervention services such as occupational therapy, speech therapy, child development services and physical therapy just will not be as effective if a child is malnourished.

We can mention the importance of nutrition in a child's development and the need to provide nutrition intervention, but the reality is that these services are becoming very scarce in light of the financial situation in the state of California. We all know that when the budget passes in California this fiscal year, ALL health and related services will be cut. It is hard to argue one health need over the other. Mental health, HIV, immunizations, home health care, the list goes on and on, are all vitally important and so is early intervention. Unfortunately, early intervention often is cut first and cut hard. We all know the benefits of early intervention and now is the time to publicize these. The problem is, the recipients of early intervention are too young, the parents too tired and the interventionists are too busy providing services to research and publish.

We all need to realize the extreme risks to our state if early intervention services are cut too deeply. Already there has been a 3% cut in reimbursement to interventionists. In addition to the dollar cut, treating hours are being reduced as well. This does not mean that interventionists just get paid less, many agencies that specialize in working in early intervention have closed. Many professionals can no longer afford to practice in this area. That leaves fewer experienced professionals in this field and reduces access to services. Often there are other programs that can pick up the slack, such as MediCal, but these services are being cut back as well. Private insurance may fund some intervention but usually the services are limited and children need to use insurance specific providers. An occupational therapist or dietitian working with adults may not have the specialized skills for working with a young child, especially one at developmental risk.

Why should we worry? What are the risks? The risk to the child and family are great. Early intervention can reduce or even PREVENT some disability. Without it, the child, family and our state will be paying the cost of greater and longer lasting disability. What does that mean? Special education perhaps instead of a regular classroom. Lifelong social services instead of independence. Living to a child's potential, or not.

Please consider what is at risk. Services will be cut therefore it is important to make the most of what you receive. Be a responsible and receptive user of early intervention services. Partner with your therapists to make the most from your services. Let your physicians, service coordinators, friends and legislators know how it has helped your child and your family. Legislator information can be found at http://www.idaofcal.org/doc.asp?id=82&parentid=28.

-Patricia

My Very Own Vegetable Garden...who would have thought?

2009-06-26T14:24:00.000-07:00

To let you know a little bit about me, I am actually a city girl, through and through (at least that is what I thought!). I was born and raised in New York City and moved out to Los Angeles after going to College at the University of Michigan (I had to defrost... if you have ever spent a winter in the Midwest, you know what I am talking about).

So, to make a very long story short, my family recently moved into a new house and decided to take one of our side yards and turn it into a vegetable garden. We really had no idea what we were getting ourselves into! We have always had potted tomatoes and grown strawberries, citrus trees, etc. We have now taken it to another level and I am loving it! I have always known that when a child sees a plant grow from the seed to the vegetable, that they are more likely to eat it, and now I know this is really true. My little boy who is a very good eater, has now tasted salad (he's 4, and had always refused lettuce for some reason) among other veggies that are starting to come in. Not to mention, the home grown veggies taste much better!

If you are looking for some stress relief, a good way to grow delicious organic vegetables/herbs and to have fun with your kids outside... planting a vegetable garden is for you! You don't have to do anything huge, in fact start small so that you can learn the ropes. I am still learning so much from reading blogs, magazines, books, etc. I will keep you posted on how my veggies turn out (my yellow squash are just about ready and here is the list of what we have planted but are not sure what is going to happen: onions, carrots, broccoli, peas, pumpkin, butternut squash, zucchini, watermelon, corn, hot peppers, an herb garden, and tomatoes.)

This is a great blog to get started... happy gardening! Nicole.

http://www.garden.org/articles/articles.php?q=show&id=3146

Kids in the Kitchen: Nut butter snacks

2009-06-19T09:32:00.001-07:00

Summer is a great time to be in the kitchen with your kids. Each of these snacks can handle a great degree of variation and creativity in the recipe, so make it fun. These nutty snacks are high in protein and can help your child make it through a looong afternoon. Each recipe has modifications for kids on allergy restricted diets.

Nutty Frozen Pops
1 envelope unflavored gelatin
1 cup boiling water
1 cup nut butter: peanut, almond, cashew or even soy nut butter
1 cup flavored milk: vanilla or chocolate, rice, cow, goat, soy or hemp
Mix the gelatin with boiling water until it is dissolved. Using a beater or whisk, blend in the nut butter and then stir in the milk. Pour into small paper cups or popsicle molds, place in the freezer. After 20-30 minutes, when starting to freeze, place popsicle sticks in the cups.
Be creative: mix in chopped strawberries, blueberries or banana.

Nut Butter Balls ( or Bees or Worms or Butterflies or ?)
This is my favorite recipe almost of all the recipes I have ever made. It can be adapted to meet almost any shape or holiday design. Read Miss Spider's Tea Party and make spiders. How about the Hungry Caterpillar and make caterpillars and butterflies. St. Patrick Shamrocks or Easter Eggs. They taste like candy but are loaded with nutrition. Depending on the nut butter you choose, you may need to adjust the amount of dry and wet ingredients.

1/2 cup honey
1 cup nut butter: almond, peanut, cashew,hazelnut or soy
1 cup nonfat milk powder (if dairy allergic, can use almond meal or ground dry cereal- use a coffee grinder or food processor )
Mix these all together and then form into shapes.
Now comes the fun, decorate!
Butterflies- shape into a long oval and add corn flakes as wings.
Spiders- shape into a ball and add pretzels for legs
Caterpillars-shape into logs and roll in coconut for furry caterpillars or make stripes
by dipping the side of a damp toothpick in cocoa powder then pressing it on the caterpillar
Ladybugs-make balls and use mini chocolate chips for polka dots
Balls- form into a ball roll into coconut, mini chips, wheat germ or chopped
cereals (color possibilities are endless, plus a great way to get rid of stale cereal).
Even the plain balls call for a bit of creativity-make baseballs or golf-balls.
Refrigerate a short time after shaping

Something's Fishy

2009-06-07T21:49:00.000-07:00

Our June newsletter was filled with praise for health promoting fish! Fish is rich in omega 3 fatty acids which benefit our bodies in many ways. It helps our hearts, keeps our blood flowing, helps reduce inflammation, may help us focus better and improve mood. For infants and children the benefits are great as well- omega 3 fatty acids support brain and eye development and may help with speech and cognitive development. Of course there is a catch! Many fish are high in heavy metals such as mercury and selenium or pollutants such as pharmacological waste or pesticide run off. In addition to concerns regarding negative effects we might encounter eating fish, we need to be concerned about the negative effects eating fish have for the fish.
Since fish is such a health promoting food, we are fishing all our fish away!
So what to eat? How much to eat?

Guidance is often difficult to come by as recommendations are influenced by the philosophies of various groups.
Here are some websites to help you make decisions regarding which fish to eat.

For mercury content and how much of a fish is safe to eat visit: www.gotmercury.org

To chose ocean friendly seafood, download a guide at:
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/download.aspx

For more information on omega 3 fatty acids visit: www.fabresearch.org

Kids In the Kitchen: Perfect Pie

2009-05-26T23:00:00.000-07:00

Pie is a wonderful thing. It can be savory, like a quiche. Or it can be sweet like pumpkin pie. Unfortunately we tend to save pumpkin pie for fall and winter but it is almost the perfect food for young eaters. It is creamy, full of vitamin A and protein. Pumpkin pie is forgiving, add a little of this and a little of that and it is still good. This is a basic recipe, play around with it until you make it your own.
Add more flour to make it a bit sturdier for finger feeding, use a crust or not. Sweeten with regular sugar or use agave syrup. Blend up those peaches hanging from the tree or open a can of pumpkin. Make one low calorie and make one high calorie and keep the whole family healthy and happy.
Perfect for Me Pie
1/2 cup granulated sugar (see "customize" for sweetener ideas)
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground ginger
1 teaspoon vanilla
2 large eggs
1 (15 oz.) can of Pumpkin or Butternut Squash or Sweet Potato OR 2 cups pureed peaches
Dairy or alternative (see below for amounts)
2 Tablespoons wheat or tapioca flour

Bake in preheated 425° F. oven for 15 minutes. Reduce temperature to 350° F.; bake for 20 to 30 minutes or until pies test done. This will make two shallow pies or one deep dish. You can also make in custard cups for individual pies.

CUSTOMIZE YOUR PIE
Full of Dairy
High calorie: use 12 ounces of evaporated whole milk or 2 8 ounce blocks of cream cheese.
Low Calorie: use 12 ounces of evaporated NONFAT milk or 2 8 ounces of neufchatel cheese

No Dairy (Casein/milk free)
Use ¾ cup coconut milk instead of milk. Let the can of coconut milk settle a bit and just scoop out that nice thick milk. Don't add the water at the bottom of the can.

Sweeten it up
If you want to use honey, maple syrup or agave syrup, you will need to add a bit more of flour or tapioca flour to thicken your pie. Remember that agave is sweeter then sugar and you will need a bit less. Start with 1/4 to 1/3 cup and work your way up to 1/2 cup if needed.

Crust or Crustless
Crusts add crunch and some whole grain. You can use a graham cracker crust. Make one from graham crackers or a combination of graham crackers and breakfast cereal. If you are looking to go gluten free with the crust, you can use ground gluten free cookies or cereal for the crust. Add some ground almonds, pecans or walnuts to the crust to bump up the vitamins, minerals and protein.

Most importantly, sit down with your child, eat and enjoy.

GMO's- What's The Deal?

2009-05-23T21:40:00.000-07:00

We have all heard the term GMO, but what is it and where exactly do we find these mysterious chemicals?

Scientists are now able to genetically modify the seeds of some fruits and vegetables to enhance traits such as being resistant to various herbicides/pesticides and producing larger crops. The FDA has approved over 50 genetically modified foods, including potatoes, corn (think high fructose corn syrup), soybeans (think soy lecithin), papaya, squash, tomatoes (one of the first to be genetically modified) and others.

Manufacturers do not have to disclose if they use genetically modified foods in their products although many products that are free of GMO’s are clearly stating that on their labels. Produce that is labeled “organic” cannot be genetically modified or have genetically modified components as part of the product. For more information go to www.ewg.org (The Environmental Working Group) and www.healthychild.org (Healthy Child Healthy World).

Soy: Friend or Foe, part two

2009-05-18T21:44:00.000-07:00

The same reasons that we love soy may also be the reasons that a diet rich in soy may be of concern. Soy contains "phytoestrogens", plant compounds that mimic the female hormone, estrogen. This is great when you are post-menopausal woman and needing a little extra estrogen to combat those hot flashes and other side effects of menopause. But some researchers feel that soy has the same influence on young boys and girls.
High soy intake in babies and young children may contribute to earlier menarche in girls and later fertility issues in boys. These theories have been explored in animals but not confirmed in people. There is enough evidence though for some countries such as Israel, England and New Zealand to limit the routine use of soy formula. How much soy is too much and do we want our kids to be taking in large amounts of "phyto-estrogens"?

What to do? Well, until all of the evidence is in, it may be better to think before you drink.
Small amounts of soy milk are fine, but consider the other dairy alternatives such as nut milks or hemp milk. If your baby shows an allergy to dairy based formula, soy might not be your best choice, talk to your doctor about an elemental formula.

Soy: Friend or Foe, part one: friend

2009-05-06T20:42:00.000-07:00

Depending on where you look, soy is either a villain or a hero. Leading to health or heartbreak!
For the next two blog posts, let's consider soy, today : soy the hero, the preventer of cancer. A study published in the March 24, 2009 issue of Cancer Epidemiology Biomarkers & Prevention looked at women of Chinese, Japanese and Filipino heritage living in San Francisco or Oakland California or living in Oahu, Hawaii. The women who ate the most soy during childhood had a 60% reduced risk of breast cancer as compared to women who ate the least amount of soy.

Fat Free Talk

2009-04-30T15:51:00.000-07:00

I HAD to share this video... Now, more than ever, we need to focus on our health and not our looks. Fears about obesity are feeding so much "fat phobia" that experts worry of an increase in healthy kids obsessing about weight and more parents projecting irrational fears about fat on their children.

Please watch this youtube video and share it with anyone that you think might benefit. True beauty is on the inside!

http://www.youtube.com/watch?v=RKPaxD61lwo

Autism and Bellyaches

2009-04-08T19:31:00.000-07:00

In the March 2009 issue of the medical journal Pediatrics it was reported that researchers at Vanderbilt University have linked a specific gene related to brain development AND gastrointestinal tract repair to autism. The MET gene comes in a variety of "forms". Children who inherit two MET "C" alleles (a portion of DNA) have twice the risk of developing autism as children who inherit the MET "G" allele. The genetic variation MET C allele, turns down production of MET (a protein), and therefore may influence gut repair, brain development as well as some other body functions.

While this study does not suggest that changing diet will "cure" autism, it does support the often reported observation that kids with autism have GI issues such as pain, constipation or diarrhea. Helping kids address tummyaches leads to better attention, improved mood, greater participation in therapies and generally better eating and nutrition.

Recipe for Excess

2009-03-02T20:04:00.000-08:00

We all are well aware of the increasing size of our population, not in terms of number but in terms of actual SIZE. Studies show that about 20-40% of children are overweight (varies depending on what groups of kids they are looking at), and there are many different theories why. Could be activity. One study correlated the increased and prolonged use of strollers to increasing weight of 2-3 year olds. Could be the increase in fast foods. Another study found that french fries were the most popular vegetable eaten by two year olds! Or the increased use of soft drinks made with the ever present "high fructose corn syrup". In one study, overweight school age children stopped drinking soft drinks with no other changes and ALL lost a significant amount of weight. But no studies have linked it to home cooking....until now!

Cornell University's Food and Brand Lab looked at recipes in the Joy of Cooking comparing recipes from the 1936 version all the way to the 2006 version. Overall, they found that the calories per serving in 17 of the recipes increased 63%! More fat, more meat, more butter, more sugar and larger portions (what once served 8 now was serving 4) contributed to the increase. There were also incidences where the calories came with greater nutrition, for example when raisins or nuts were added but overall the increase generally came from extra fat and sugar or the larger portions. They found similar calorie increases in other cookbooks such as the "Better Homes and Garden Cookbook".

While the calories may have gone up for many of the classic recipes, there are ways we can turn back the clock on calories. The one consistent theme is portion size. Remember when a cup was actually 8 ounces and not a Big Gulp and a hamburger was a hamburger not a Whopper?
Practice assessing portion sizes by going to "Portion Distortion" at
http://hp2010.nhlbihin.net/portion/. Not only will it show you how our perceptions of portions have changed but what you need to do to use up those extra calories.

What do I drink NOW???

2009-02-23T11:05:00.000-08:00

A recent study in the January Diabetes Care journal (http://www.medscape.com/viewarticle/588187) indicated that those who drink diet soda on a daily basis are at significant risk of developing metabolic syndrome and type 2 diabetes. The studies authors state, "although these observational data cannot establish causality, consumption of diet soda at least daily was associated with significantly greater risks of select incident Metabolic Syndrome components and type 2 diabetes."

"Limitations of this study include observational design, precluding determination of causality; possible confounding by other dietary and lifestyle/behavioral factors; and difficulties in estimating intake of diet soda or artificial sweetener."

So, how do you still get a little flavor with your water or get your fix of carbonation without a lot of added sugars? Try:

sparkling water with 1-2 oz of your (or your child's) favorite juice added (homemade soda)
Making your own flavored water: use a large pitcher of water and add fruit slices (or veggie slices- cucumber water is very refreshing) and leave overnight in the refrigerator. The result is a delicious flavored water with very little sugar added.
Try decaf unsweetened iced tea for something different.
Try diluted juice (1/4 juice and 3/4 water)

What our kids with food allergies WANT us to know!

2009-02-17T13:04:00.000-08:00

Courtesy of www.allergymoms.com, here are some ways that we can help our kids who have food allergies feel like everyone else, despite their special dietary needs. Enjoy!

*(You can download a nice copy of this article on their website)

10 Things Children with Food Allergies Want You to Know
By Gina Clowes

1. I long to be included. I would like to look, act and eat like everyone else. I’d like to buy my lunch and sit wherever I want. I know I can’t, but I am so happy inside when someone cares enough to provide a safe potato chip, cookie or Popsicle for me. It’s nice when I can have something similar to what others are eating but I love it when I can eat the same thing as everyone else. Whenever it’s possible, please think to include me!

2. I’m scared I could die from my food allergies. I’ve heard my parents and teachers mention “life-threatening” food allergies and I remember having some reactions where I felt very sick and really scared. I could see how frightened my parents were too. Sometimes, I could use a little reassurance that I will be okay.

3. I feel like I’m the only one sometimes. If you have a support group or another way to arrange for me to meet other children who have food allergies, I would really like to know that I am not the only kid who has food allergies. Having another friend with food allergies in my classroom or at lunch time helps too.

4. I get confused when grown-ups offer me food. I know I’m supposed to be polite and listen to grown-ups, but my parents have told me I am only supposed to take food from them. When you offer me food or especially candy, I’d like to take it but I’m not sure about what I am supposed to do.

5. I get itchy spots sometimes when grown-ups kiss me after they’ve eaten something I’m allergic to. I get itchy spots when your dog licks me too. I’m not quite brave enough to tell you this so I’m hoping you will remember that if you have just eaten something that I’m allergic to, I may get hives if you kiss me soon afterward.

6. I’m embarrassed when people fuss over what I’m eating. I know I have to eat my own safe food, but it’s easier for me when I’m not singled out. Sometimes, it’s embarrassing when grown-ups ask lots of questions. I love to fit in more than anything.

7. I hear all adult conversations about my food allergies. My ears perk up when I hear grown-ups mention my name or food allergies, so don’t pity me or act terrified because then I get scared. Food allergies are just one part of me. Let me overhear you talk about all the other wonderful things about me!

8.Sometimes I’m sad about having food allergies. It’s hard to be the only kid in class not having a cupcake and eating something different from my box of “safe treats” especially when there are about 20 other birthdays in my class. I know it’s not the end of the world, but from my perspective, it’s tough at times.

9. I’m watching you—Mom and Dad! You may think that I’m too little to notice, but I see that you went back home to get my Epi-Pen® when you forgot it. I see that you read the ingredients on the Smarties every time. You are my role models and I am learning how to manage my food allergies from you!

10. I will do about as well as you do. My parents “can-do” attitude will help me cope with the challenges of living with allergies and ensure that food allergies don’t stop me from being everything I was meant to be!

Eating a Rainbow

2009-02-09T20:45:00.000-08:00

We all know how important fruits and vegetables are in our diet. The problem is that some kids just don't like them. Well, maybe they would like them if they would only try them. Focus on fun, not food. Valentine's day just cries out for Red food night. How about pasta with tomato sauce, sliced red pepper and strawberries for dessert. What about trying for a leprechaun's rainbow on St. Patrick's day. Purple berry yogurt with blue berries and red strawberries followed by a orange juice, a yellow tortilla with green avocado and white cheese.

These muffins can magically change color with whatever special ingredient you add:

Magic Muffins
2 cup flour- use1 cup whole wheat, the other cup can be a combination of white flour, corn meal, flax or soy (keep Flax or Soy to only about ¼ cup then add ¾ cup flour)
1 tsp baking soda
Combine:
1 egg (or egg substitute)
1 cup milk, soy milk, rice milk or yogurt
¼ cup canola or olive oil
¾ cup brown or white sugar
1 tsp vanilla
¾ cup applesauce, sweet potato or pumpkin OR 2 bananas
optional: raisins, dates, nuts, cranberries, blueberries, mini-chocolate chips

Gently combine the dry ingredients with the wet, put in muffin cups and bake at 400 for 15 minutes.
Want them orange?: use pumpkin or sweet potato puree instead of milk
How about purple?: use frozen blueberries and mix in.
Polka dots?: dried cranberries and blueberries and raisins,
Yellow?: use some corn meal and bananas

Try it, you'll like it!

2009-02-02T08:04:00.000-08:00

How many times have you offered a new food to your child only to hear them say “I don’t like it” even when they have never tried it. Food “neophobia” or fear of new food is a very common development in kids about two years of age. They begin to realize they have control, and that means over food as well. Dr. Lucy Cooke, who published a study on food neophobia in the August 2008 issue of the American Journal of Clinical Nutrition, believes that being apprehensive about a new food is an evolutionary, protective mechanism. If a child were not cautious about what went into their mouth, all sorts of dangerous plants would have been consumed by little cave-toddlers.

But don’t blame your child when they won’t even allow summer’s first ear of corn on their plate let alone near their lips. Researchers at the University College, London, tell us that 78% of food neophobia is genetic! If your child is selective (nice word for picky), chances are you were too.
Luckily, food neophobia and selectivity tend to be time limited if addressed appropriately. Forcing, begging, rewarding or punishing seems to make matters worse. Patience, food play and maybe a sense of humor seem to have a more positive lasting effect.

So relax, make another PB &J, pretzel and carrot stick lunch. One day your child will come home from a play date and ask why you don’t make squid ink pasta with sun dried tomato like Will’s mom and you will just smile and say “I don’t know!”

No peanut butter please...

2009-01-28T12:29:00.000-08:00

With all of the craze due to the peanut butter recall, I wanted to provide a link to the FDA's website where you can find a wealth of information related to the recent recall. You can even search for individually recalled products!

http://www.accessdata.fda.gov/scripts/peanutbutterrecall/index.cfm

It's Snack Time

2009-01-27T20:41:00.000-08:00

After school is a really important time for a nutritious snack for many reasons. Many kids have not had anything to eat for 3-4 hours and need to refuel; many kids participate in sports after school and this snack helps many kids control their level of hunger at dinner time.

Giving kids a little more control often helps them make better choices. Remember you still choose what to buy!

For young children, offer them a choice of 2 things to help keep choices healthful (for example: do you want crackers and string cheese or yogurt and fruit?)

For older children and teens, make a list of possible snacks and post. When it is snack time, choose one together.

Try pizza! English muffin or mini-bagel pizzas, that is!

Use half of a whole grain English muffin (or one mini whole grain bagel), top with marinara sauce, low fat mozzarella cheese and veggies. Place in and oven at 350 degrees for 15-20 minutes or until cheese is bubbly!

This snack is well balanced, contains protein and has 3 food groups- whole grains, dairy, veggies.

Enjoy :)

Food Allergies with Style

2009-01-19T18:06:00.000-08:00

Managing your child’s food allergies involves not only food but a list of other things including medical ID bracelets, medication carriers and emergency plans/phone numbers. We try to do everything that we can to make our kids feel included by bringing foods that are like their friends but then, what about that bracelet or bag they have to carry? Are they wearing it when we aren’t with them? Do they have emergency phone numbers or information in case something happens?

Never fear… there are several online resources, like www.stickyj.com, that offer a wide variety of very fashionable medical ID bracelets (think leather, watches and beaded bracelets) or www.laurenshope.com (glow in the dark and mood straps). With all of the cool styles offered, your child will actually WANT to wear it (and their friends will probably want one too). My son has his eye on the camo wristband... I think it will be my next purchase!

In all seriousness, medical ID bracelets and portable self-injectable epinephrine and other medications are essential and can save your child’s life. Always remember to educate others about your child’s allergies, teach them how to avoid exposures and what to due in the event of an accidental exposure/ingestion.

Additional resources:
www.medicalidstore.com
http://www.petitebaublesboutique.com/
www.vitalid.ca
http://www.americanmedical-id.com
http://lifetag-alert.stores.yahoo.net/
http://www.n-styleid.com/
http://www.creativemedicalid.com/
www.foodallergy.org

The next Food Allergy Support Group Meeting will be on Saturday February 21st at 10am... it's free! Email for more details info@nicolemeadow.com

Food Art: Art You Can Eat

2009-01-13T07:50:00.000-08:00

The "eyes" have it, when motivating us to eat. Artfully constructed layer cakes. Shiny, shaped chocolates. Rainbow sprinkle cookies. We are invited to consume.

A dish of pale green, limp broccoli may not be too inspiring, but an "Enchanted Broccoli Forest" constructed by you and your child will surely be a hit at dinner time. (From the Enchanted Broccoli Forest by Mollie Katzen).

Looking for more inspiration, seek out any books by Joost Elffers and Saxton Freyman such as How are you Peeling, Food Play, Food for Thought or Fast Food. Find instructions such as making a race car out of a small cucumber; hollow out a seat for the driver and attach some zucchini or carrot circles for wheels (little toothpicks to attach). Find some drivers- animal cookies, Kashi Mini-bite cereal pieces or make your own- a cherry tomato, a funny shaped carrot or piece of string cheese with CRAZY hair. It will be pretty exciting when those cars speed through some marinara sauce or get washed in a balsamic dressing car wash. These will surely be a hit for a preschool snack.

Seek out more inspiration by looking at the art of Carl Warner. Your dinners will never be the same.
http://www.telegraph.co.uk/news/picturegalleries/howaboutthat/3519419/Foodscapes-amazing-food-art-by-Carl-Warner.html

You can find any of these books at www.lapl.org. You can request the book and have it delivered to your local Los Angeles library free of cost. Look for some of Mollie Katzen's other cookbooks specifically for kids such as Pretend Soup, Honest Pretzels or Salad People. Visit her website for more kid friendly ideas, http://www.molliekatzen.com/kids.php

2009-01-05T22:23:00.001-08:00

Each week this blog will highlight a different area of food, nutrition and health. The first week look for research highlights. The second week look for kid-friendly food and food play ideas. The third week of the month, find new information regarding food allergies. The fourth week will have some healthy nutrition tips for the whole family.

Nuts? or Nuts!
Many pediatricians recommend that infants avoid peanuts and peanut products for the first year, some pediatricians recommend no peanuts until age 3 or 4. But a study in the November 2008 issue of Journal of Allergy and Clinical Immunology suggests that perhaps by avoiding early exposure to common allergens, we are actually encouraging more allergies. These researchers compared the prevalence of peanut allergy in two similar groups of children who lived in different environments-5,171 Jewish children in the United Kingdom and 5,615 Jewish children in Israel. They found that peanut allergy was 10 times higher in the children in the UK, 1.85 % compared to .17%.

What was the difference between these groups? According to the authors, the only difference seemed to be the timing of exposure to peanuts. In Israel, 69 percent of children consumed peanut products by 9 months of age compared to 10 percent in the UK. Israeli mothers also consumed more peanut products during pregnancy then did mothers in the UK. The researchers suggested that the recommendation to limit early exposure to peanuts may actually be contributing to the growing incidence of peanut allergy in the US, UK and Australia.

Remember that this is just one study and more studies will be necessary to determine the best way to introduce foods. The timing of food introduction may be one piece of the puzzle of food allergies but it is not the only piece. This is definitely food for thought.
If your child has food allergies, especially peanut allergies, speak with your doctor before making any dietary changes.

Refreshing New Year's Resolutions... One Step at a Time!

2008-12-22T15:21:00.000-08:00

Welcome to the NutritionWise Blog... we are so excited to start blogging weekly with you!

Many of us start each New Year by making lofty New Year’s resolutions, with good intentions, but often times find that after a short period of time, these resolutions were too difficult to accomplish. This is especially true when you are trying to make changes to improve your health or the health of your family.

There are so many different factors that come into play in a family… different ages, stages, schedules, eating habits, preferences, activities, school, work… how could you possibly make a resolution to improve the health of the entire family? With obesity rates soaring in both the pediatric and adult populations (www.cdc.gov) and the associated medical complications, deciding to make some refreshing changes to your family’s lifestyle in the New Year would be the best way to define the words refresh, renew and revitalize!

In order to achieve your goals for better health this New Year:
1. Start with small achievable goals. Start slow… change is a process, not an event. For example, if your goal is to increase your vegetable consumption because you are eating very small quantities, make your resolution to “increase vegetable consumption by one serving per day” instead of “eating 5 servings of vegetables per day”.

2. Be realistic. Know what you are and are not willing to change. If you are not a night-owl, then making a resolution to go to the gym or for a walk after dinner is not an attainable goal! Do not set your self up for failure (remember the first principle, to start with small achievable goals).

3. Make a plan. Figure out how what steps are needed to achieve your goals and how you can begin. Write your plan down immediately. Make the plan so that it includes the whole year, not just New Year’s (nothing major is going to get accomplished in one day (or even one week or one month, for that matter)!

Stay flexible… change is a process. Roll with it and you will succeed. Jump right back on if you have a bad day and bask in your successes when you have a great day.

***If you are looking for a way to improve your family’s mind, body and spirit in 2009, please visit http://www.nicolemeadow.com/calendar/embody.html and learn about the embody program: an education/therapy group for children ages 8-14 and their families whose goal is to help foster self esteem, healthy body image, nutritious food choices, physical activity and much more. Our next group begins 1/15/09 (boys) and 1/22/09 (girls)… reserve your spot now!***