Have A Happy, HEALTHFUL, Fun and Safe Halloween!

All year we try help our children choose health-promoting food... more antioxidants, more Vitamin D, less HFCS, no trans fats, and on and on.  We read labels and cook so we can eat family meals.  We look for deep reds and dark greens to provide vitamins, minerals and phytonutrients.  We steam, we bake, and we don't fry. Then why do we abandon all our efforts on Halloween? 

Before we think about WHAT we can do instead of having candy, candy and more candy, let us find motivation for making change from research about food colorings and refined added sugars.  Research published in the Lancet, a British medical journal, in recent years indicated that food colorings and the food additive sodium benzoate led to an increase in hyperactive behavior in both preschoolers and school age children.  Most food with added colors generally are NOT essential (or necessary in any way) for health. This includes candy-especially vibrant colored candy such as lollipops, Starbursts, Skittles, M&Ms, etc  (It’s amazing to think how many different candy kids will accept and how few veggies some are willing to accept- many the same color!)  This year as you begin to purchase your halloween costumes and decoration, rethink what you can give out as "treats"... kids LOVE non-food items as much as candy!  (see side bar for ideas) or more healthful choices like pretzels or graham crackers. 

Research regarding sugar and hyperactivity has never been conclusive.  The most solid research suggests that the issue is the relationship of sugar (carbohydrate)  to protein in the diet.  Too many carbs and not enough protein leads to hyperactivity.  But even if you pile on the chicken, beans, eggs or peanut butter before Trick-or-Treating, you will not reduce the health risks of sugar.

The American Heart Association, a very conservative, mainstream non-profit organization recently recommended no more than 6 teaspoons a day of added sugar.  A lollipop has two teaspoons of sugar; Reese's, Snickers, Kit Kat all have 2 ½ teaspoons; 3 teaspoons in a Milky Way or Junior Mint.  

A little bit doesn't hurt, or does it? Remember that chronic disease starts in childhood and it is not just Halloween night but the weeks after, followed by the December holidays, Valentine's Day and then Easter! Excessive sugar intake is related to obesity (between 30-40% of our American kids are obese) and all of the weight related disorders such as cancer, heart disease, high blood pressure and diabetes.  Even skinny kids eating an excess sugar are at risk for heart disease as sugar increases triglycerides and may also increase blood pressure.  And we can't forget sugar's contribution to dental caries.

So let's redefine what Halloween “treats” are and find some satisfying alternatives that keep us and our kids healthy.  Remember you are your kids most influential role model.  Be a good one! 

Alternative Halloween "Treats":

-Pencils, erasers, crayons

 -Memo pads, coloring books

-Individual packs of pretzels, animal cookies, dried fruit, gum

-Rings, necklaces, bracelets

-Individual packs of Playdough

-Little cars, plastic animals 

-Bubbles

Remember, there are a lot of children with food allergies and other medical issues that prevent them from being able to eat candy, so offering non-food goodies allows everyone to take part in this fun day!

Be Well, Be NutritionWise

Nicole Meadow, MPN, RD, CSP, CLC

visit me on facebook at www.facebook.com/nutritionwise

Cook with your Kids this Holiday Season

The holidays are a fantastic time to get kids involved in cooking and learning about nutrition.  Research shows that kids who are involved in the cooking and preparation process, are more likely to try new foods.  Let them help wash, peel, sort, measure, mix, stir (the opportunity in the kitchen is endless and also depends on their age).  Let them get dirty and above all else... HAVE FUN!  That's what it is all about.  See this article from Kids Eat Right for more ideas and information: Kids Eat Right.  Happy Holidays!

Veggie Kids

More and more children today are vegetarians either by having parents that raise them vegetarian or by choosing the lifestyle themselves (sometimes at a very early age!).  There is plenty of research which shows that a vegetarian lifestyle has enormous health benefits.  Vegetarians tend to consume more fiber, vitamins and minerals from a variety of sources. They also have lower cholesterol levels, and less likeliness of developing chronic illnesses such as obesity, atherosclerosis, asthma, and diabetes. Vegetarian foods are a more efficient energy source than animal products as they are easier for the body to break-down and leave a smaller carbon footprint.  There are often concerns about children being able to receive the nutrients that they need for proper growth and development when omitting meat from their diet.  Essentially, without meat, poultry and fish, we need to ensure that a child receives sufficient protein, iron and zinc.  There are plenty of veggie based protein and iron rich foods like tofu, lentils, chickpeas, beans and  zinc can be found primarily whole grains, wheat germ, lima beans, soy, and nuts.  As with all children, offer your veggie loving little ones 3 meals and 2-3 snacks daily so that they have many opportunities to receive the nutrition that they need.  If there are any concerns about growth or nutritional intake, discuss it with your child's pediatrician or pediatric dietitian.  

Kids in the Kitchen- Quinoa Salad

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

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.

Avoiding the Freshman Fifteen

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!

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

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!!!

Start Your Week with a Meatless Monday

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

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

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

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!

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

Special Diet Restaurant Dining for Big and Little Kids

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

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...

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

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

To Sip, Suck or Drink

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

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

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....

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