Posted by Krista | Under Food Fun, Meal Planning, Nutrition
Wednesday Jan 14, 2009
This is the second part of a post from last week. For best continuity, read Part One first, then come here!
How Do I Train the Kids?
Moms can help their kids learn to make good breakfast choices in two ways. The first is to offer good options, by only bringing “good choice” food home from the store. Just a few alterations can make breakfast a whole lot healthier for the whole family. Change one item a month for a few months, and they will have gradually re-educated their taste buds.
Choose cereals with higher fiber, such as Raisin Bran, Shredded Wheat, and Multi-Grain Cheerios. Switch from flavored to plain yogurt, and stock up on frozen fruit to stir in. Begin to serve less juice, but make sure it is 100% juice with no sugar added, then dilute it about 20% with water. Develop the habit of only buying whole-grain bread. One final trick is to invest in some wheat germ and/or ground flaxseed, and stir it into all kinds of things from muffin mix to yogurt to oatmeal.
The second way moms influence their kids is to lead by example. When moms eat right, the kids learn to distinguish good from poor choices. This can be a challenge for those of us still loving the fact that we are on our own and have the freedom to choose! But it is so important, given our role in setting our kids up for long-term success.
More than Good Food
Choosing a smart start in the morning includes one other element. All of the child-rearing good we do is useless if we fail to teach our kids the importance of looking to God at the beginning of each day. Psalm 5:3 says, “In the morning, O Lord, you hear my voice; in the morning I lay my requests before you and wait in expectation” (NIV). Again, we start by setting the example of doing so ourselves: Take a moment to invite God to be part of your morning before even getting out of bed; allow ten minutes to read God’s Word before getting the kids up.
Then, help them do the same. As you greet the kids, sit down together for a moment to ask God to be part of their day. Some parents even wake their kids early enough that the kids can do their own quiet time before getting ready for school. It is so simple, yet all it takes is just a little planning ahead. And the rewards will continue for years.
Sometimes change does come hard, but a mom’s job is to stand strong. The kids may complain for awhile, but soon they will have forgotten the old ways. And remember, the changes are not just to give them good fuel for the day, but to help them learn to make good choices for the rest of their lives!
Posted by Krista | Under Food Fun, Meal Planning, Nutrition
Friday Jan 9, 2009
A noted Chinese proverb says, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”
Moms could adapt these words to say, “Give a child good food, and she will eat good food at home. Teach her how to make wise choices with her food, and she will eat good food wherever she goes for the rest of her life.”
One of the first choices we make in any day is of what to eat. Breakfast is not the largest meal of the day, but nutritionists are always telling us that it is an important one.
Why Eat Breakfast?
Consider these benefits of breakfast eating, as reported by the Mayo Clinic. Those who take the time for a good breakfast (i.e. not coffee and a doughnut!) have a tendency to eat more nutritious food in general; to accomplish more before lunchtime; to keep their weight under control; and to have lower cholesterol, thus reducing certain health risks.
Kids especially can benefit from breakfast with improved coordination, concentration, and ability to think clearly. Moms want the best for their kids, and one very simple way to give them the best is to make the effort to feed them a good breakfast each day.
With today’s busy lifestyles, getting a good start can be quite a challenge. Planning ahead always helps. It starts with laying out clothes and other necessary items the night before. Then if the right food is in the pantry, and the choice for the morning already pulled to the front of the fridge, breakfast time can proceed a lot more smoothly.
What makes a good breakfast?
There are several components to any healthy meal, including protein, whole grain, dairy, and fruits and vegetables. According to UCLA Health, the magic is in the combination of elements. When we consume a breakfast with at least three of the above components, we set our bodies up to be able to regulate our blood sugar throughout the rest of the day. We also give our digestive system enough to keep it busy for longer than a bowl of sugar cereal does.
Some suggested traditional breakfast combinations include high-fiber cereal, skim milk, and a banana; whole-grain toast with peanut butter and a glass of 100% juice; a hard-boiled egg, an apple, and an English muffin; or a smoothie made with plain yogurt, fruit, and a couple tablespoons of wheat germ. Less traditional, but still appropriate, options could include leftover veggie pizza on whole-grain crust; cut-up veggies layered in a tortilla with salsa and string cheese; or even a baked potato topped with broccoli and cheese.
There is more to this thought! Come back in a few days for Part Two, to read about how to implement good breakfast eating with the kids.
Posted by Krista | Under Dessert, Food Fun, Nutrition, Recipes
Wednesday Oct 29, 2008
Diana Dyer is a Registered Dietitian and cancer survivor. She pursues a cancer-fighting diet that is chock-full of veggies and other healthy foods, including flaxseed. This is one of her recipes.
- 1 box chocolate cake mix
- 1 can (15 oz) pureed pumpkin
- 1 cup freshly ground flaxseed
Preheat oven to 350. Coat 3 mini-muffin pans with cooking spray.
In a large bowl, combine cake mix and pumpkin into a smooth, slightly stiff batter. Drop 2 Tbsp bater into each muffin cup and sprinkle generously with flaxseed. Bake 10 to 15 minutes, until toothpick inserted in center of muffin comes out clean.
Makes 36 mini-muffins
Posted by Krista | Under Cooking Tips, Food Fun, Nutrition
Monday Oct 27, 2008
Have you heard the word about flaxseed? This tiny seed has been making big waves in nutritional and medical circles, due to its ability to speed up the ol’ GI system, as well as potentially help prevent some common cancers and health conditions.
Nutrition and Health
Flax contains relatively high amounts of fiber, which does more than just help our bodies digest and eliminate food more effectively, leading to both a better sense of well-being and a reduced risk of colon cancer. Fiber is also shown to lower cholesterol and fight heart disease.
Flaxseed contains measurable doses of omega-3 fatty acid, which nutritionists have identified as a key to reducing not only heart disease but arthritis, migraines and even osteoporosis. A recent study at the Mayo Clinic also demonstrated that regular flax consumption (about 40 grams per day) can reduce mild symptoms of menopause, such as hot flashes, fatigue, and mood swings.
It is entirely possible that flax can contribute to cancer prevention and even cure. Flaxseed seems to have some estrogen-like qualities that have been shown to slow growth of breast-cancer cells in mice, by more than 30%.
Another study using human subjects found that men with prostate cancer who consumed flaxseed a day for a month before surgery had a lesser rate of tumor growth. Apparently flax slows the rate at which cancer cells divide.
Storage and Preparation
Have I sold you on this wonder seed yet? Maybe by now you are wondering how to get your hands on some. I find mine at the grocery, in the baking aisle next to all the specialty flours. They may also be found in the health food section of the store, or at the specialty health food store.
Flaxseed is available both ground and whole. The human body cannot digest whole flaxseed, so to get the health benefits be sure to add ground to your diet. Ground flaxseed can be stored tightly closed in the refrigerator or freezer for up to a month. But the oils in flaxseed lose potency and get a funny flavor quickly, so I recommend buying whole seeds and grinding them yourself if possible. I have a dedicated coffee grinder just for nuts, seeds and spices, but you can also use your regular coffee bean grinder after spinning a small handful of rice in it to remove the coffee flavor. Another alternative is to grind the seeds by hand with a stone mortar and pestle.
Ground flaxseed can be added to yogurt, hot and cold cereal, cookie dough, muffins and more. A recommended therapeutic dose seems to be anywhere from 25 to 40 grams (about an ounce) per day; however, my husband and I can feel the nutritional effects of as little as 10 grams once a day. One word of advice when consuming foods with a high fiber content: be sure to drink plenty of water with them, to prevent any discomfort from constipation or bloating.
For a fun way to get started adding flax to your diet, check out my Chocolate Flax Muffins recipe.
Posted by Krista | Under Cooking Tips, Kid Friendly, Meal Planning, Nutrition
Tuesday Aug 12, 2008
Are your kids picky eaters? Young children are notoriously finicky when it comes to eating stuff that’s good for them, but parents and caretakers are still in a position to influence the eating habits of the next generation. I read the other day that the primary vegetable consumed by the under-5 crowd is french fries. Don’t know about you, but that gives me a bit of a shudder as I think about the future.
Here are some ideas for how you can work together with your young ones to develop healthy eating habits that will last a lifetime.
1. Plant a garden. Even something as simple as a few potted herbs in your windowsill can be a source of fascination as kids experience the thrill of planting a seed, watering it, watching it grow, and then using bits of it in meal preparation.
2. Expose children to veggies frequently. A plate of cut up strips of bell pepper on the counter before dinner may be met with upturned noses; but if no other options are given, it just may disappear into young tummies wandering through the kitchen in search of snacks.
3. If at first you don’t succeed, try, try again. Continue to expose your children to veggies and healthy choices over and over, and what was once a strange new food will eventually become familiar. Kids are not fans of new and strange, but may more readily attempt something they have seen on their plate several times before.
4. Set a good example. For some reason, my kids will scarf food off of my plate, when they have already rejected the exact same food on their own plate. When kids see you eating lots of veggies, whole grains, and plain yogurt, they are more likely to develop a taste for it themselves.
5. Build your meals around vegetables, instead of making them an afterthought. An appropriately built meal consists of half a plate of veggies, with the other half divided between protein and grain foods. Get out your spice box, and utilize that herb garden to vary the flavor and smell of your veggies.
With patience and persistence, your kids will expand their tastes and develop healthy eating habits that will benefit them throughout their lives.
Posted by Krista | Under Food News, Go Green, Nutrition
Thursday May 8, 2008
While many people have been buying and consuming organic foods for ten to twenty years, organic produce and organic dairy products have only recently entered the mainstream marketplace, thus becoming available to a wider section of the population. As more people purchase these foods produced by sustainable means, generally without the use of pesticides, the markets offer more choices. As more people are exposed to the opportunity, more markets make it part of their standard lineup, and the positive cycle continues.
But there are still some, maybe even quite a few, who don’t quite get what the big deal is with organics. I am likewise a recent convert, and would like to share a few insights I have gained that helped push me over the line, despite our rising food prices.
There are multiple reasons why consumers are choosing organic produce over commercially produced varieties; primary motivators are environmental, economic, nutrition and health concerns.
ENVIRONMENTAL
Speaking from a conservationist standpoint, organic farming attempts to responsibly harvest from the earth in a way that is sustainable; that is to say, it is conscious of the environmental impact of its methods, and is concerned with quality of life of workers and animals. All around us we are seeing a push toward greater environmental responsibility in our choices; and organic produce, dairy, and meat are all items we can choose as we seek ways to be responsible.
Additionally, organic products often come from local farmers, especially when one shops at a local farmers’ market. Not all farmers market vendors are certified organic, but many are still practicing sustainable methods, and the fact that they are local means that fewer global resources (i.e. fuel) have been expended to get them to market.
ECONOMIC
When all food prices seem to be rising at rapid rates, financially making the switch to organics sounds particularly painful. But the truth is that many organic products are grown and produced locally, leaving them less susceptible to price hikes due to higher fuel and transportation costs. Additionally, the farmers markets bring produce directly to the consumer, cutting out a middleman that would raise costs. Produce purchased directly from the grower also has the advantage of being fresher, meaning the consumer has a longer period in which to prepare and eat it, leading to less waste.
NUTRITION
Aside from global concerns and attempts to support the local economy, buying organics provides greater nutritional punch. Organics are better for what they HAVE. The Organic Trade Association reports that more than three dozen studies have found increased levels of various nutrients in organic produce and grain, vs. conventionally grown crops. This includes at least 25% more vitamin C and magnesium, 20% more iron, and 10% more phosphorus. This supports the logic that growing crops in actual soil with animal fertilizers—as opposed to recycled paper or water with chemical fertilizers or whatever conventional methods use—is better for the end result. Organic products also tend to contain about 15% less nitrates than traditional crops. Nitrates are one of those bad boy ingredients that should optimally be kept to a minimum.
HEALTH
Another reason to choose organic is for what it DOES NOT HAVE. Foods vary in the amount of pesticides they contain. There is a diversity of opinion about how much those pesticides really are dangerous to humans, but if one is working toward consuming all-natural foods, then organic foods are closer to that goal than traditional commercial ones. While organic farmers are held to a certain standard in production that still allows use of some chemical pesticides and fertilizers, their produce is undeniably exposed to many fewer chemicals overall by the time it reaches the consumer.
The Environmental Working Group has found that different fruits and vegetables retain different amounts of pesticides. The group has identified what they call the “Dirty Dozen”: these should be chosen organic whenever possible. The group has also identified a list of those fruits and vegetables that seem to retain none or almost none of the pesticides used in growing them, and thus can be purchased commercially without worry about possible contamination.
Read the rest of this entry »
Posted by Krista | Under Adventures, Cooking Tips, Go Green, Nutrition, Recipes
Monday May 5, 2008
In light of my recent recommendations to spend smart, I am trying to put my own words into action. I have a responsibility to be a good manager of my household budget, and to provide a nourishing menu for my family at the same time. But I have got to tell you, as I try to become more conscientious about both nutrition and cost, I am encountering a bit of a pinch. Actually, quite a serious pinch. Nutritious, “real” food just costs more.
My first foray into nutritious cooking came about the time my first child began solid food. At first it was simple enough to buy a bag of dry peas, cook them, freeze them, and feed them to her. What you could buy in a jar for 60 cents, I could feed her for 10 cents.
At this point I was not even into organics. I began to spend more time around the edges of the grocery buying produce, dairy and meat, and less time in the center buying box mixes and prepared food. When I do shop in the main aisles, I conscientiously check the labels of crackers, cereals and the like, for protein, fiber, whole grain, and other nutritious features. I try to limit sugars, eliminate certain fats, and the like. In so doing, I now just buy known brands instead of whatever is on sale. But do you know what happened? Food began to cost more.
This past year I finally got on the bandwagon with organics. For those of you that still don’t get the big deal about organic food, see my thoughts on the matter. Now that I have added organic milk, butter, eggs, flour and apples to the lineup, I have increased my bottom line by about another $60 a month. All this in a time when food prices are rising at a faster rate than they have in 18 years, so all the other things I buy are now taking a bigger chunk of change than even a year ago. Yikes!
I have come to the point that I am ready to take back my grocery money. I need that money for other things! So I am developing a plan. Time will tell if it is a good plan, but you may come along with me on my journey.
Step One: Coupons
Yes, I am joining the ranks of coupon clippers. Don’t know exactly how well it will pay off for me, but I am going to give it a try for at least four weeks. Maybe another 8 after that, depending if I get any momentum built in the first four weeks.
Today was my first day of using coupons. I spent probably about three hours over the course of the past week, between collecting four weeks of papers from the local newspaper office, clipping, sorting, cross checking with the weekly circulars, and making my shopping list. I visited three stores: the two local groceries, and CVS. I could have visited two other stores, but had a toddler with me so I decided to limit myself.
I tried to purchase only things I would need within the next four weeks, that were on sale, and for which I had coupons. I purchased my organic milk at the further grocery, in full gallons instead of the half-gallons I usually get at the closer store. Saved almost a dollar a gallon. Got four boxes of name brand cereal for $1.25 each; that was great, too.
I used a couple of coupons at each grocery, but did better just buying things on sale with my shopper card. By the time I was finished I had saved 50% at one store. My usual average is 10%. But at the three stores combined, I spent an amount equal to my biggest stock-up shopping weeks. So I may have gotten a lot for my money, but saving money? Not this week yet.
So far I have a few conclusions. First, toiletries are the best item for coupons, and CVS is a great place to use them. CVS rotates pretty much all toiletries on sale sooner or later, so you can get what you want if you are patient. Plus they will have items for sale that give you credit back for spending in the store on a future visit. It is a self-perpetuating cycle. How cool is that? So I will definitely keep that in mind when it’s time to stock up. I believe some of the other major drugstores have this same program.
Second, I can do pretty well just by making my list from the sales circular. I am going to have to do that more often, coupons or no. I did very well today with focusing on sales. I bought 9 pounds of chuck roast for $18, it regularly would have been almost twice that. Convenient, since I am having a barbecue tomorrow.
My third conclusion is that coupons and sales are part of the answer, and it is worth my time to go through the coupons and make a plan to shop from the sales flyer. But they are not the whole answer. My organic and other quality brand choices are still important to me. This leads me to the second part of my strategy.
Step Two: Farmers’ Market
I am fortunate to live in the southern part of the US, where there is a Farmers’ Market year round. I have yet to make it to one, but I have been told that the prices are at least fair, and produce lasts much longer than grocery store produce.
I was unable to attend our local farmers’ market last Saturday, so I am eagerly awaiting this week’s occurrence. I also discovered that there is a store called “The Farm Patch” in the next town, that sells local produce and whatnot. I’ll get up there as soon as I can to check that out, but there is a limiting factor that frames both parts of this strategy.
Step Three: Go Green
All of this smart shopping means more driving. We live out in the country, and driving is a huge part of shopping. At the moment I do not have the option of switching out my vehicle for another that would hold my family and also be more fuel efficient. But with the rising awareness of my environmental responsibility, I have to evaluate both the cost and the impact of my intended course of action (save money and give my family better nutritional value).
I calculated that I spend $2.50 in gasoline every day when I go pick up my daughter from school, six miles away. The closest grocery is another four miles, with the above mentioned Farm Patch another 7 miles beyond that. I believe the gas cost would work out to about $6 for that trip. I really have to have a strategic plan in order to inclusively a. save money; b. buy fresh; and c. be environmentally responsible.
Can I do it? I hope so. It almost seems easier, with such a limiting set of parameters. I know I have lots of room for improvement in all three areas. Wish me luck. Any suggestions would be welcome as well.
