Paleolithic eating (trends, part 3)

++ The "paleo" (or "cave man") diet has become popular with people who want to go back to foods "the way nature intended," or who are concerned about health issues that arise from our modern life-style. The diet includes foods that would've been available to our hunting/gathering ancestors, such as fish, wild game (and similar meats and poultry), eggs, fruits, vegetables.  It avoids dairy foods, grains, legumes, and processed foods.

good points:  it avoids the salt and sugar often added in processing foods; the animal protein included is lean; it encourages the intake of more fresh vegetables.

bad points:  in avoiding grains and dairy foods, it is much harder to take in all the vitamins and minerals you need in a day; some of the foods are hard to find; it can get expensive;

If you're looking for a compromise, you could go back about 100 years.  In those days, there were few processed foods; sweets were foods you made at home, and not very often; meats and dairy foods were eaten, but in moderation because of the storage challenges in keeping them fresh and safe to eat; etc. In many ways, this heirloom diet is better than the food patterns many people follow today. 

Chia (trends, part 2)

++ Chia seeds aren't just pets any more!   (although you can still sprout them on clay animal models)

The hype says they add omega-3 fatty acids to your diet; and at the same time, they help you lose weight. 

There is some truth to the first claim.  They do have omega-3's, but they are not a significant source because you shouldn't eat a lot at a time.  Actually, the same is true of their fiber content.

The second claim is a bit of a stretch, but an understandable one.  Put a few seeds in water and watch them swell.  They absorb a lot of water, so you may feel full sooner and be less tempted to over-eat.  However, too much of a good thing can lead to problems, mainly a bad stomach ache - they can continue to get larger inside of you.  Limit yourself to 1 ounce, spread throughout the day.

Still, they do have benefits - so, don't hesitate to enjoy them, in small amounts.

Gluten-free (trends, part 1)

++ Gluten-free diets have been in the headlines - and manufacturers have noticed.  This is a boon to people who have a medical reason for avoiding gluten - now, it's easier for them to find foods they can eat.  Gluten is found in wheat, rye, and barley, or foods containing these grains.   Incidentally, this does Not mean that gluten-free diets are low-carb diets.

Following a gluten-free diet is very important to people for people with Celiac disease.  Most people with Celiac disease also avoid oats because of a high probability of cross-contamination when several foods are processed in the same factory.  If a person with Celiac disease eats food with gluten, he/she will have an immune reaction that causes bloating, malnutrition, and damage to the intestines.  People with certain other medical conditions are less sensitive to gluten, but still fare better if they avoid it.

This is NOT something to self-diagnose - for several reasons; the main ones are:   your symptoms may be caused by something else, which then goes untreated; you are likely to eliminate a whole category of foods (grains) from your diet, along with the other nutrients found in those foods; following this diet if that's not necessary is a needless expense; foods you substitute for grains may not be healthier for you.  If you have been diagnosed with Celiac disease (or other gluten sensitivity), you should have been referred to a registered dietitian, who can help you draw up a food plan that you can live with, but still identifies and avoids all sources of gluten; and also includes the missing nutrients in other ways, including "safe" grain products. 

What other trends have you noticed lately?  Would you like to have more information on any of them? If so, leave a comment and I'll include information in a future post.

Trends - introduction

++  What's old is new again!  Trends in food, fashion, home furnishings, you name it!  What do they have in common?  My Grandmother used to say, "Save that shirt.  It will be back in style in 7 years."  Even if the timing varies, "retro" comes back in style.  Details change, but the basics come back periodically.  For the next few posts, we will look at some of the food trends that have returned recently.

To judge the value of any diet, or to develop a good food plan, it helps to remember a few key points:

1. Diets that restrict certain foods, or groups of foods, often lead to a lack of key nutrients.  Sometimes, the handling of the food makes it a poor choice:  examples are highly processed foods that have essential parts removed in production, foods that could be contaminated, etc.  But, the basic foods themselves could have still been a part of a good diet. 
2. Diets that stress one food - like eating cabbage soup every day - can also lead to nutrient imbalances.  The only good thing about these diets is that many people soon get so tired of them that they don't stick with the diet for long.
3. Many specialty diets are more expensive to follow than how "grandma" told you to eat. Your grandma did say to eat your vegetables, and not gorge on dessert, right? 
4. Many people respond to a restrictive diet by starting to crave the foods the diet forbids.  An 80/20 food plan can help you get off to a good start if you want to improve your diet.  80% of the time, eat healthy foods in healthy amounts.  You can find suggestions for this with a guide like ChooseMyPlate.  The other 20% of the time (and gradually less), you can indulge.

Next up:  gluten-free.  See you soon.

Snack makeovers

Blue Magazine: 10 snack makeovers

Thanks to Wellmark Blue Cross and Blue Shield for these great ideas!

10 snack makeovers

Honeycrisp apple sandwich

Core the honeycrisp apple, then, like you're slicing a loaf of bread, slice it through the center, making 4 apple slices. Spread one slice with a tablespoon of peanut butter and drizzle with ½ teaspoon of honey. Top with another slice of apple. Each apple makes 2 sandwiches.

151 calories, 2.6g fiber, 4.2g protein, 8g fat.

---

Spiced watermelon and pistachios

Toss 2 cups cut-up watermelon with 1 tablespoon fresh lime juice and ½ teaspoon grated lime zest. Sprinkle with a pinch of cayenne pepper and 2 teaspoons chopped, unsalted, roasted pistachios.


126 calories, 2g fiber, 3g protein, 3g fat

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Tropical green smoothie

Blend 1 cup kale, 1 cup orange juice or pineapple juice, 1 cup fresh pineapple, ½ an avocado, 1 banana, frozen (or use a regular banana and add a handful of ice), 6 ounces Greek pineapple-flavored yogurt, and 1 tablespoon Chia seeds until smooth. Makes two smoothies.

210 calories, 5g fiber, 4g protein, 5g fat

---

Crackers with chocolate-hazelnut spread and bananas

Spread 2 crisp multi-grain crackers with 1 tablespoon chocolate-hazelnut spread, such as Nutella®. Top with a sliced banana.

214 calories, 6g fiber, 4g protein, 7g fat

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Dark chocolate cherry no-bake bites

Combine ½ cup old-fashioned oats, ¼ cup almond flour, and 2 tablespoons ground flax seed. In a separate bowl, combine 2 tablespoons honey, ½ teaspoon vanilla and ¼ cup almond butter. Combine the two mixtures, add ¼ cup dark chocolate chips and ¼ cup dried cherries. Refrigerate mixture for 30 minutes, shape into 12 (1-inch) balls. Store, covered, in refrigerator.


110 calories, 2g fiber, 3g protein, 7g fat

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Cherry tomatoes with goat cheese

Top 5 halved large cherry tomatoes with 2 tablespoons goat cheese. Sprinkle with 2 teaspoons chopped herbs (chives, basil or parsley).


98 calories, 1g fiber, 6g protein, 7g fat

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Mango and raspberry smoothie

Blend 1 cup coconut water, 1 cup frozen mango, 1 cup frozen raspberries, 4 ounces tofu, 2 teaspoons agave nectar until smooth. Makes two smoothies.


173 calories, 7g fiber, 6g protein, 2g fat

---

Wild animal mix

2 cups animal crackers, ¾ cup dried blueberries, ¾ cup roasted pecan halves (or other nuts such as almonds, pistachios or walnuts), 2½ cups air-popped popcorn. Makes 6 servings.

250 calories, 3g fiber, 3g protein, 24g fat

---

Rice cake with peanut butter, coconut and cranberries

Spread 1 rice cake with 1 tablespoon creamy peanut butter. Sprinkle with 2 teaspoons toasted, unsweetened, shredded coconut and 2 teaspoons dried cranberries.


177 calories, 2g fiber, 5g protein, 11g fat.

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Toast with ricotta and fruit

Spread 2 tablespoons of ricotta cheese on a slice of toasted whole-grain bread. Top with ½ cup sliced strawberries, fresh peaches or other fruit. Drizzle with 1 teaspoon honey or agave nectar.

148 calories, 4g fiber, 7g protein, 7.5g fat

copyright Wellmark, Inc. All rights reserved.

Trick or Treat

Tips for a healthier Halloween:

1. Instead of candy, hand out other treats (or toys): granola bars; snack packs such as trail mix, raisins, crackers, or pretzels; 100% juice boxes; non-candy Halloween treats such as stickers, bookmarks, tattoos, erasers, and pencils (to save money, look for these on-line or at dollar stores or warehouse stores).
2. Eat a nutritious meal before going trick-or-treating.  If you eat after going out,children are likely to only want to eat candy for supper.
3. Keep candy out of reach to prevent continuous and mindless eating of candy.
4. Eat a piece of candy with milk, apple slices, or whole-grain crackers to add some healthy nutrients.

If this is a holiday you celebrate, enjoy it (wisely)! 

Blue elves (a smile)

overheard:  Toddler + blueberries = Smurf hands

Save Your Harvest

++  It's time to start enjoying the foods from your garden; it's harvest time in much of the world.  Many people also store their fruits and vegetables for later use - because of financial necessity, or just because they like the activity and the fact that they know where the food came from.

It is important to follow safety tips when canning, freezing, and drying foods.  Even if you've been doing this for years, it's a good idea to review safety precautions and new techniques.  It is also advised to use up-to-date recipes.  New cultivars often have new recommendations; tomatoes may have lower acid levels now, for example, which influences timing for processing when canning them.  Some foods may have new requirements for blanching and add-ins when freezing.  Check that your equipment is in good condition.  For example, is the pressure gauge on your canner still accurate?  Do you know your altitude?  That influences the boiling temperature of water, and therefore, how long to process your produce. 

Here are some places to look for information:

Your county Cooperative Extension office will be able to tell you where to find recipes, where to get that gauge checked, how long to process specific foods, etc.  They may even provide these services.  If you are new to food preservation, ask them about classes.
The companies that make canning/freezing supplies and equipment often have recipes and related information on their web-sites.  (And, yes, you do need to new use "flats" with your canning jar lids.) 
The extension office probably can tell you the altitude at your location.  There are also Internet sites that give this information (often on a weather page).  City Hall often has this information, too; ask for the zoning board or planning commission.

Keep it safe and savor that home-grown goodness!

Childhood Obesity (some progress, thanks to WIC)

++  Childhood obesity rates in the USA are leveling off, according to a report recently released by the CDC (Centers for Disease Control/Prevention).  They suggest that changes in WIC* policies a few years ago have contributed to this.

They are alluding to a change in the food packages available to WIC participants. Only specific foods are allowed.  National health needs (including fitness and weight control) influence the guidelines for determining which foods are on the list and the maximum amounts allowed per person.  These guidelines are updated periodically.  There were major changes in 2009.  Those new guidelines included routinely providing whole milk (full-fat) only to children 12-24 months old; emphasizing whole grain products over "white"; and reducing the amount of juice provided, allowing certain fruits and vegetables instead. Part of the rationale for this is that people tend to be unaware of how many calories they drink.  Besides, a person feels full longer (and is less likely to overeat) when eating less-refined foods.  

take home message:  If these changes work for children in a large government program, it's likely that they would work in your home, too. Isn't it worth a try?

* WIC is short for Special Supplemental Nutrition Program for Women, Infants, and Children.  The program provides eligible participants with services such as health and dietary screening, nutrition education, and a specific "package" of foods.  Roughly 1/3 of all the infants and children under 5 years old in the USA receive WIC benefits at some time in their lives. 

World Breastfeeding Week - worth noticing

Here is a re-post from WHO (the United Nations World Health Organization).

World Breastfeeding Week

1-7 August 2013

 

 

Celebrated every year in more than 170 countries, World Breastfeeding Week aims to encourage breastfeeding and improve the health of babies around the world. It commemorates the Innocenti Declaration made by WHO and UNICEF policy-makers in August 1990 to protect, promote and support breastfeeding.
Breastfeeding is the best way to provide newborns with the nutrients they need. WHO recommends exclusive breastfeeding for newborns up to 6 months of age, with continued breastfeeding along with appropriate complementary foods up to two years of age or beyond.
This year's theme is "Breastfeeding Support: Close to Mothers", highlighting breastfeeding peer counselling, an approach that tackles the sharp decline in breastfeeding rates and practices in the weeks or months after delivery, particularly exclusive breastfeeding.

 http://www.who.int/topics/breastfeeding/en/index.html

Fusion Food?

Seen along highway US 60 in Arizona:
a Chinese restaurant featuring sushi and Bar-BQ 

National Salad Week (time to celebrate)

Just in time, with the hot weather many of us have been having:  The 4th week in July is National Salad Week.

Salads can be much more than torn-up lettuce: 

• Use other varieties of lettuce, instead of sticking with a head of iceberg.  Add in other greens for flavor and color:  spinach, chard, red cabbage, young and tender dandelion leaves (be sure nothing has been sprayed on them!), etc.  
• Spice it up with a sprinkling of fresh herbs:  parsley, mint, chives, basil, or your own favorites. 
• Add in some sliced fruits or chopped vegetables:  strawberries, apples, pineapple, peppers, beets, broccoli, mushrooms, onions, whatever you have on hand    Or, check out your local farmers' market for ideas  
• Make it a meal:  add canned tuna; hard-cooked eggs; cheese, meat (diced and cooked, or last night's left-overs); beans such as garbanzos (chick peas), lentils, pinto beans, etc.     Serve with whole grain rolls or crackers.

It pays to be careful with dressing, which makes easy to pour on the calories.  A little olive oil and vinegar is all it takes.  For extra zing, experiment with flavor-infused vinegars.  If another kind of dressing is your favorite, add it with a light touch.

Be creative! Then, serve up a cool bowl of tasty goodness!

Can you Smell It? (If not, there could be trouble.)

++ I'm sure you've noticed that food doesn't taste as good if your nose is stuffed up from a cold or allergies.  This is because your sense of taste and your sense of smell are linked.  Here is are highlights of some recent research about tasting our food.

When I was a child first learning about the human body, I learned that there are 4 basic tastes: sweet, sour, salty, and bitter.  Later, I learned that substances like mono-sodium glutamate enhance the taste of meats.  Now, those who study taste disorders say that MSG actually stimulates the 5th basic taste - umami (savory). The difference between the bitter taste in coffee and the bitter taste of some over-cooked vegetables (for example) is more correctly referred to as flavor.

Some flavor preferences are in-born in all of us - babies like the sweet taste of mother's milk; or in some of us - there are people who are "super tasters."  Some are learned in the first few months - babies with severe digestive problems will readily drink special formulas if introduced young enough, even though adults find the flavor to be nasty.  Some preferences can be learned later - by repeated exposure, by the fact that your taste buds dull as you get older, etc.

Your ability to taste food and identify the flavor can change.  When you chew a food, some of the scent molecules travel from your mouth to your nose.  This can be blocked when you have a cold, which is why food doesn't taste as good then.  If you are in a place with smoke or a strong smell, this can overwhelm the system, also making it harder to enjoy your food.  If you are stressed out, the connection from your nose and mouth to your brain can be disrupted.  You can get an unpleasant metallic taste in your mouth from a variety of things, including some medications (or chemotherapy), or a tooth or gum infection.  Fortunately, these are reversible.  After all, lack of ability to smell doesn't just affect pleasure in eating - it can also be a safety issue (what if you couldn't smell smoke if your home was on fire, or notice a gas leak!).

Other causes of taste-distortion are uncommon, but can sometimes indicate a serious problem.   Malnutrition might do this if you lack certain nutrients.  Some people who have diseases marked by nervous system damage might have it - Alzheimer's and Parkinsons's diseases, for example, and some cases of diabetes. 

Scientists who study taste and smell are trying to help people eat more healthfully and safely.  However, in the process, they have come up with some interesting "factoids:"

• dogs and horses really can smell fear in humans 
• babies can recognize their mothers by smell; they do this well enough that if a nursing mother uses a pad in her bra (to catch leaks), the baby can tell which pad is mom's and which had just been used by another woman 
• distinctive smells can trigger strong memories 
• people smell different when they are ill; in fact, some illness have their own distinct smell - such as diabetic acidosis, some fungal infections, gangrene 

Now you know why an apple and a potato taste the same when you have a cold. 

More about Nutrition on Twitter (and other media)

++  Social media now make it easier for you to find and use "My Plate. "  Recipes, anyone?

The website  ChooseMyPlate.gov  was launched 2 years ago, with the intent of giving people easy-to-follow guidelines for planning a balanced diet.  Now, it is even easier to get practical information about a healthy diet.  Here is a little information on the top 3 media platforms that are partnered with this.

Twitter   @MyPlate  (or)  twitter.com/MyPlate
2-3 tweets daily with healthy food reminders, ideas for increasing physical activity, and tips on how to make delicious (and healthy) meals  

Facebook   facebook.com/MyPlate
Nutrition tips, quizzes and polls, recipes and "Foodie Friday", links to lots of resources  

Pinterest   Pinterest.com/MyPlateRecipes
Almost 30 boards that offer a total of over 2,000 recipes (inspired by MyPlate goals), from popular food websites

Check it out!

For more details on 'Kids Eat Right'

I have been re-posting tips from Kids Eat Right for quite some time.  Did you know that you can also find their information other ways?  If you do this, you can get more in-depth information on feeding your family, and some of it is specific to a child's age group.  Look for them on Pinterest, Facebook, Google+ and Twitter. 

quesadillas with sweet potato

Sweet Potato Quesadillas

by Jessica Cox, RD

Servings: 4 (1 Quesadilla Per Serving)

Ingredients

2 small sweet potatoes
2 medium red, yellow, or orange bell peppers, cut into ½-inch strips
1 medium yellow onion, cut into ½-inch strips
½ tablespoon olive oil
Salt and pepper to taste
1 tsp minced garlic
Cooking spray
4 (8-inch) whole wheat tortillas
1 cup shredded pepper jack or cheddar cheese

Directions

1. Heat oven to 400°F.
2. Wash potatoes well. Wrap in aluminum foil and bake approximately 45 minutes or until easily pierced with a fork. Remove from oven. Unwrap potatoes; removed flesh from the skins and mash the flesh. Keep warm. (You can also microwave the potatoes to reduce cooking time. Wash the potatoes, pierce with a fork five to six times and microwave on high for 5 to 7 minutes depending on the size of the potato).
3. Heat oil in a large nonstick skillet over medium-high heat. Add peppers, onion, salt, and pepper and cook 10-12 minutes or until tender. Add garlic and sauté 2 more minutes. Remove from heat and keep warm.
4. Coat a medium nonstick skillet with cooking spray and heat over medium-high heat. Add 1 tortilla to skillet and sprinkle with ¼ cup cheese. Heat until cheese begins to melt. Spread approximately ¼ of mashed potatoes over ½ of tortilla; top with ¼ of pepper and onion mixture (use slotted spoon for pepper and onion mixture to drain off excess moisture). Fold over tortilla and cook approximately 1-2 minutes on each side or until browned. Remove quesadilla from heat and keep warm.
5. Repeat Step 4 with additional 3 tortillas. Serve with tomato salsa and sour cream if desired. 

Vegetable tips

++  Spring is here and fresh vegetables/fruits are more plentiful.  We all know the advice "Eat your vegetables! They're good for you."  Here are some tips (from the USDA) on making fruits and vegetables good for your taste buds: 

1.  Fire up the grill. Skewer mushrooms, carrots, peppers, peaches, and other favorites.
2. Add flavor and color to casseroles.
3. Go Italian.  Add peppers, spinach, red beans, onions, etc., to tomato sauce.
4. Create a colorful salad.  Add spinach, orange segments, berries, shredded carrots, sliced peppers, cauliflower florets. . . .
5. When eating out, head back to the salad bar for fruit instead of tempting yourself at the dessert cart.
6. Stir fry.  This is a cooking method, not a recipe.  Try it for a change of pace in cooking a mixture of vegetables. 
7. Add pizzazz to a sandwich or an omelet.  
8. Make a smoothie.  Frozen fruit works well, but experiment with other produce that you like.

and a tip from me:  Check out your local farmer's market.  You know the foods sold there are fresh, and you get a chance to visit with the grower.  You might save money, too. 

Sofas aren't just for couch potatoes

++  One of the speakers at a conference I recently attended was Chris Wharton.  He made (or reviewed) several interesting points about our food supply.

"SoFAS" are solid fats and added sugars.  The more of these that are added to your food, the harder it is to control your weight.  Of course, the more you eat, the worse it gets.

There are several things that encourage a person to eat more, including:

• Variety - Have you noticed that at a buffet, you want a little of everything and pretty soon the plate isn't big enough?  Or, if there are assorted candies in a bowl, you want to try them all? 
• Portion size:  You'll eat more out of a big bowl (e g. of candy) than out of a small one, even if you don't eat all that is there. 
• Visibility:  The candy in that bowl is more enticing if you can see it (clear glass or plastic instead of opaque).
• Proximity:  If you can reach the candy bowl, you'll eat more than if you have to get up and walk across the room. 
• Cultural variables:  Messages from advertisers and from science and government sources both influence your eating habits.  The advertisers put a lot more money and creativity into attracting your attention - and have a lot more influence than you may want to admit. 

Some of our current food-related habits are not sustainable over the long-run.

• About 1/3 of all the garbage we send to landfills is packaging, and 2/3 of the packaging is from food - it averages 600 lb./person/year. 
• Add up all the food wasted in processing, packaging, and distribution, and average it out over the number of people living in the USA.  Add in what you waste at home - you didn't like it, you cooked too much and didn't use the left-overs, you had it so long it spoiled, etc.  It averages out to 1400 calories per person every day. If you buy locally-grown foods you can help reduce some of this waste.  If you are more mindful of food use in your home, you'll reduce more of the waste - and save money. 
• Meat is a very resource-intensive food.  Grain-fed livestock use a lot more resources than ones that graze on land not suited to cultivation.  Then, they are shipped to a processing plant.  The finished product is then shipped to your store - often in several stages.  It all adds up.  (This isn't saying we should all become vegetarians, only that we would be wise to be more mindful of how we eat, and more supportive of local food-production efforts.) 

Dr. Wharton also talked about the "food hub" he helped establish. This is a cooperative venture that functions as a distribution center for small producers.  As a group, they can provide vegetables, fruit, eggs, etc. to institutions like schools and restaurants, when individually they can't handle the volume the institution requires.  Many of these small producers would also sell at a farmers' market, but in that venue, they are taking the risk that they won't sell everything they brought that day, increasing waste and decreasing their profit margin. 

So, bottom line:  Move that candy dish farther from the sofa.  Take stock of your food on hand before grocery shopping.  Check out your local farmers' market or other locally produced food (which will also help reduce SoFAS).  Bon Apetit!

Emotional Eating

++  Many people eat when they aren't really hungry.  Are you one of those?  Or, you have the urge to eat, even when you shouldn't be hungry (because it hasn't been that long since the last meal)?   There are many triggers to this kind of over-indulging, and some of them are less obvious than others.  Here are some things to watch for, and some factors to consider about them: 

+ You eat because it's there.  It's out in plain sight where you can see it.  It smells good.  You just saw an advertisement for it.  External triggers like this are appealing, and some people find them very hard to resist.

+ You are thirsty.  You body needs something, but sends a confusing signal.  With summer coming, be watchful for this trigger in children, especially.

+ You didn't eat breakfast.  Skipping breakfast makes it harder for your body to get out of resting mode and into activity mode for the day.  In the end, this makes it much harder to control your weight.  It doesn't have to be a big, filling meal to make a difference.

+ You are tired.  Sleep-deprivation is epidemic in our society.  There are as many reasons as there are people complaining of this, but they fall into a few categories: 

•  use of TV and other lit-up screens near bedtime makes it hard to sleep (another trap that also affects children)
• other aspects of poor "sleep hygiene" that can make you too "wired" to fall asleep 
•  too much to worry about (and poor coping skills for the problems)  
•  too much to do - often, this really means poor prioritizing - most people don't really have to check email or social media 10 times a day, for example. 

The more often a person is short on sleep, the more likely that person is to become obese.  Those who average 5-6 hours/night are 50% more likely to be obese than those who get 7-9 hours, according to one study.  This is due to disruption in hormone levels. 

+ You are bored or restless.  Try keeping your hands and mind busy with something else - read, knit or pursue another hobby, call a friend, visit a shut-in, take a walk . . .

 + You are on emotional overload.  We eat to celebrate.  We eat because chewing is an activity when any activity can help us ignore feeling lonely, angry, anxious, etc., which makes us feel guilty, so we eat some more.   You feel the opposite of bored, but you can try to cope with it in the same way.

Well, I should wrap this up - all this talk about food can make a person hungry!

Moving

++  When you are moving, your whole world can feel like it's been turned upside-down.  I know from recent experience!  But, your good intentions about diet don't have to fall apart in the process.  You can have on hand foods that are quick to eat and don't need refrigeration:  fresh or canned (light) fruit, granola, whole grain crackers, fresh vegetables (splurge and get the washed and cut ones from the deli this time), etc.  Tell the kids you're going to have a picnic at home and let them make sandwiches from (wholesome) ingredients.  Make it an adventure instead of a chore - actually, this can apply to other aspects of the move, too.

Veggie Sliders

California BBQ Veggie Sliders

by Dawn Blatner, RD CSSD LDN  as seen at KidsEatRight.org

Servings: 12 (1 Burger Per Serving)
 

These mini veggie burgers are fun and nutritious.

Ingredients

2 cans (15.5 ounces) garbanzo beans, rinsed and drained
2 tablespoons olive oil
3 green onions, finely chopped (about ½ cup)
1 large carrot, shredded (about 1 cup)
Sea salt & black pepper, to taste
⅓ cup whole wheat flour (can also use garbanzo bean flour)
Toppings:
avocado
tomato
BBQ sauce
Mini whole grain hamburger buns, toasted

Directions

1. In food processor or with hand blender, puree beans and oil until smooth.
2. Stir in onions, carrots, salt and pepper. Add in flour until mixture comes together.
3. Form 12 mini-patties. Cook in skillet or on grill until each side is browned (about 4 minutes per side.)
4. Assemble burger on bun with avocado, tomato and BBQ sauce.

March is National Nutrition Month

 ++  Every spring, dietitians join in a campaign to remind everyone of the importance of making informed food choices and developing healthful food habits.

This year's theme is "Eat Right, Your Way, Every Day."  You can honor your cultural and ethnic traditions, maintain many of your personal food preferences, continue your active life-style; and still practice good health habits. 

 Here are some links to good information from the Academy of Nutrition and Dietetics (and have a little fun at the same time). 

The Complete Good Nutrition Reading List from the Academy

 National Nutrition Month Interactive Games from the Academy of Nutrition and Dietetics

Diet Soda . . . right for children? right for you?

++  Many of the parents I counsel tell me that it is okay to give their children all the pop and Kool-ade that they ask for because they use the sugar-free versions.  Unfortunately, they are overlooking a few things, and not always through their own fault.

• Sugar substitutes are not tested on children.  Growing bodies have different needs and different tolerance levels than adults. 
• When you give children something to eat or drink, you are not just providing calories and nutrients.  You also are teaching the children what foods and what eating behaviors you consider right for them, now and in the future. 
• Many of these drinks are relatively high in acid.  Even without sugar, this can contribute to tooth decay when you are sipping throughout the day. 
• There are many research studies that link drinking sugar-sweetened beverages to obesity.  There are none that even suggest that consuming "diet" drinks prevents obesity.  In fact, a few studies show that people who drink diet beverages gain more weight than they would with just water.  (I would like to see how unsweetened tea or black coffee compare.)   They have discovered a few reasons why this is so, but not how.  A) rationalization:   "I've been drinking diet soda all day, so I can have an extra helping of dessert at supper."   B) craving:  The more artificial sugar your body gets, the more it makes you hungry for the real thing. 

Have a glass of water!  It's on the house!

American Heart Month: Love Your Health, Love Your Food

It's American Heart Month.  Here are some suggestions for heart-healthy habits from the experts.

American Heart Month: Love Your Health, Love Your Food from the Academy of Nutrition and Dietetics.

Whole Wheat Pizza Dough

 

by Stacey Antine, MS RD and HealthBarn USA
 as seen at KidsEatRight.org
 

Servings: 10 (3 Ounces Per Serving) 

 We grill our pizza dough which is super easy and crunchy. We hope you will make this recipe every week in your home for pizza night by using a variety of toppings to make your pizza colorful, creative and YUM!

Ingredients

2 cups all purpose, unbleached flour
1½ cups whole wheat flour + extra flour to dust
2 teaspoons baking powder, low sodium
1 tablespoon honey
2 tablespoons extra virgin olive oil
1½ cups water
Canola cooking oil spray

Directions

1. In a large mixing bowl, combine flours and baking powder. Make a well in the center of the dry ingredients and add 1 tablespoon honey, 2 tablespoons olive oil and 1½ cups water.
2. Fold ingredients together with a large spoon, making sure all flour is off the sides of the bowl.
3. Once completely combined, turn dough out onto a clean, flour-dusted surface and knead dough for 5-10 minutes, until it becomes pliable. Add flour as needed to keep dough from sticking to hands and work surface.
4. Wrap dough tightly in plastic wrap and place in refrigerator to cool for at least 30 minutes.
5. Dust the surface with whole wheat flour before rolling out the dough.
6. Heat a grill pan on medium heat and spray canola oil to coat pan. Grill pizza for 4 minutes on each side, then add toppings and let sit on grill to warm everything up (and melt cheese if used). Then, serve.

Nutrition information:
Servings: 10 (3 Ounces Per Serving)

Nutrition Facts
Serving Size 3 Ounces
Amount per serving
Calories 190
% Daily Value*
Total Fat 4g			5%
	Saturated Fat 1g		0%
	Trans Fat 0g
Cholesterol 0mg			0%
Sodium 0mg			0%
Total Carbohydrate 34g			11%
	Dietary Fiber 3g		12%
	Sugars 2g
Protein 5g
Calcium			6%
Iron			10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Why Babies Do That (fussy newborns)

I recently went to a conference at which one of the speakers discussed a project done at UC Davis and used by the California WIC program.  Some of the things she discussed would be very useful for any parent of a newborn.   The speaker and her blog are:

Jane Heinig, PhD, IBCLC – UC Davis;   www.secretsofbabybehavior.com

My main take-home points: 

•  Babies don’t sleep like adults.  Their sleep cycles are shorter than an adult’s, and have a higher proportion of active (dreaming) sleep.  A dreaming baby is easy to awaken, and often looks almost like he/she is awake.  Babies will awaken after each cycle – they are not able (developmentally ready) to sleep through 2 cycles back-to-back until almost 2 months old.  At first, there may be only one of these longer stretches per night.  It’s true that newborns spend over half their time asleep; it’s only the “imagined baby” who sleeps longer than an hour or so at a time.   No wonder new parents always feel tired!
•  New parents often have unrealistic expectations and perceptions of baby behavior, “the imagined baby.”  My own response to this is that many of them are exposed to newborns less than previous generations had been.  When they do see babies, it’s not in the middle of the night or during the “witching hour.”   This is reinforced by Dr. Heinig’s comments about “good” babies shown in TV programs, and that behavior being seen as the norm.  This expectation leads to parents who are frustrated, often with the outcome of misunderstanding baby’s hunger cues or other signals.
•  Babies cannot filter out distractions the way an adult would.  This  means it is easy for a baby to become over-stimulated.  A baby also can’t tell if the stimulation is outside (such as too much noise) or inside (such as a bowel about to empty).  When the baby has had enough, certain signals are given.  If they are ignored, the baby becomes fussy, then very upset.  If the signals are recognized and responded to, the baby gradually calms down, and eventually takes longer to become upset in future instances of over-stimulation.  The signals can be obvious like turning away, pushing as if trying to move the distracting item/event, and arching the back.  The signals can also be subtle, like looking away, yawning, faster breathing, glazed eyes.   The response is to react calmly – an upset parent or caregiver is not soothing!  Handle the baby gently with something repetitive (e g., rocking motions) and block some of the excess stimuli (e g. moving to a quieter room).
•  The “witching hour” is her term for babies who act colicky in the early evening.  There are a lot of additional stimuli in the average home at this time:  the sounds and smells of dinner being prepared; chatting among family members who haven’t seen each other during the day; older children in the household playing or clamoring for a parent’s attention; TV being turned on or volume increasing; etc.  Baby gets overwhelmed.  
•  At other times, the baby needs interaction.  The signals for this can be obvious: smiling, looking intently at a face; or subtle: relaxed face muscles, raising head, following voices with the eyes, etc.
•  It is easy to mistake distress for hunger.  A baby can’t cry and swallow at the same time; plus, sucking motions are familiar and repetitive.  Worse, if the baby is bottle fed, he/she can’t get away from it because the person holding the bottle can move it and continue to put it in the baby’s face.  And the milk inside (whether mom’s or formula) drips out continuously, so baby has no choice but to swallow or to choke.  The result is a baby who may be over-fed; and who could be more fussy in the future because some basic need (comforting) isn't being met.  Anxious parents may also see this as "my/mom's breast milk isn't rich enough (or plentiful enough), so the baby has to be put on formula."  This change in feeding takes away another way to soothe the baby. (Not to mention all the other advantages of breastfeeding!)

Incidentally, the initials IBCLC after a care provider's name indicates that the person is board-certified and has had extra training in supporting breastfeeding families and a lot of experience in helping with breastfeeding issues.