ReBalance Life

Cupcakes and Kids...Intuitive Eating

2011-05-17T07:54:00.000-07:00

Last night I was on a panel following the FORKS OVER KNIVES screening in La Jolla. The documentary FORKS OVER KNIVES asserts that the “diseases of affluence” (cancer, heart disease, diabetes) can be controlled or even reversed by replacing animal-based and processed foods with a "plant strong" diet. The film reveals some profound research and moving real-life case studies of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. It got me thinking about changes that I could make to increase the fruits and vegetables in my family's diet even more, and to reduce the animal proteins we consume. I am not sure if we will go 100% plant-based - but I think that going meatless a few days a week and choosing cows milk alternatives is definitely doable.

On the panel after the movie, I was talking about kids nutrition and said that if kids eat a healthy diet most of the time, they should be able to have a cupcake at a birthday party and not have to feel like "that weird kid that never gets to eat treats." Some in the audience gasped at my comment. Okay - open mouth, insert foot - nice one Sara! I of course, do not think kids who don't eat sweets or treats are weird - I think they are super smart! I wish I had been that smart when I was in elementary school. I personally do not eat cupcakes or other highly sweetened foods anymore for two reasons - I know how bad they are for my body, and I no longer enjoy the flavor of super-sweet foods. When I was a kid I ate way too many treats, and as a result - I was overweight. Unless there is a reason that a child should not have any sweets at all (diabetes or another disease), I think finding a happy middle ground when a kid can go to a birthday party and enjoy a piece of cake. I can understand that for many health conscious people - the thought of eating even one cupcake sounds crazy. For others - the thought of not eating one at a birthday party is just as crazy. I see both sides - why should we eat something that has zero nutritional value, is highly addictive - and in excess contributes to obesity and many other diseases? Yet on the other side of the argument is - if most of the time we eat a healthy diet, why shouldn't we be allowed the occasional treat?

You can if you follow the 90/10 rule - something that Michelle Obama uses herself and with her family. Basically the way that the 90/10 Rule works is - if you eat 90% of your calories from healthy nutrient dense choices like fresh whole fruits, vegetables, lean proteins, and whole grains - then 10% of your calories can be from "splurge" foods - such as the occasional cupcake, ice cream, french fries or the like. I feel that the 90/10 approach is attainable for the majority of the population and is a pattern that could be maintained. When one third of all kids in this country expected to develop Type 2 Diabetes in their lifetime, a realistic & attainable approach is key to making change happen. There are kids that eat no vegetables or fruit all day long - for those kids - any increase in plant consumption will help. Some people get more than 40% of their daily calories from calorie dense, nutrient-deficient drinks and foods - to bring that percentage to 10% would be life-changing, even 20% would be a huge step in the right direction. I think the main issue for Americans - is in our super-sized world, can we keep splurge foods to a small percentage of the diet? If the answer is no - then perhaps the all or nothing approach is best. But if we can learn to tune into our bodies and how foods make us feel - and make healthy choices most of the time, then the 90/10 Rule can work. Some people would give up before they started if presented with an all or nothing approach - so finding something that people can comply with - is key.

Americans tend to think mostly about the immediate gratification of the food, not the effects that come later on our energy, digestion, mood, waistline, etc. If more people simply became aware of how the food we eat makes us feel and function an hour or two after we eat it - we might reach for healthier choices. In my school assemblies and classes - I teach kids to tune into their bodies and connect how they feel to what they ate. I ask kids to notice how certain foods make their bodies feel - not just right after they eat it, but also after the initial sugar rush wears off - and to think about that when they are making choices. My assemblies and classes for kids only last 30 minutes to one hour - my main goal is to help them become aware of how the food they eat can helps their bodies feel and function better, and how to get more plant based foods in their diets - by "Eating a Rainbow." We can't make changes - unless we are first aware. When someone connects the dots between how food makes them feel, they are better able to make good choices the next time they are given a similar choice. To ask themselves:

"How did this make me feel the last time I had it?"
"Is this the best choice for me right now?"
"Is this going to help me focus in class, or do well at my soccer game?"

I struggle with finding a balance for my own kids - I want them to be healthy and make good food choices all the time - but at the same time, I don't want them to feel "weird" or left out when they go to a birthday party. Sometimes my kids complain to me that they don't get to go to 7-11 and buy Slurpees, or get those packaged powdered donuts in their lunchbox like their friends. They know that those things are not good for them, but they associate them with "fun." I worry that kids won't want to come over to our house for playdates because we don't have the "cool" snacks that other families keep in their cupboards. I make "fun" snacks, but ones that are healthier - like my Bright Green Limeade Monster smoothie, and strawberry "ice cream" made in the Vitamix with frozen strawberries and coconut yogurt. Most kids don't even know they are "healthy", in fact many kids request the lime smoothie when they come to our house to play.

As kids get older - they are going to be on their own more often and will have more choices to make by themselves. When my kids go to birthday or holiday parties - they are free to have the cake and other party treats that are offered. I might remind them to make good choices, but often will simply leave it up to their good judgment. One time I picked up my son from a birthday party, and the Dad hosting the party told me that my son did not have a piece of the cake. They served root beer floats and cake at the party - when I was a kid, I would have been first in line for both (and proceeded to bounce off the walls for the next half an hour)! My son looked at the choices, and decided that he really, really wanted the root beer float, so he picked that and said "no thanks" to the cake. Yes he ate something that was not at all nutritious, yet at the same time, he made the choice to not go overboard and skipped the cake. I was not there telling him what to eat or not eat - he listened to his body and made that choice on his own, so I was proud of him. Fortunately, he is a naturally good eater - and makes lots of healthy choices throughout the day, so 90% of his day was probably good choices, and the root beer float fell within the 10%. Later that evening - instead of a sweet dessert since he already had a treat, choosing fruit or something healthy would balance out the day even more.

If you have a healthy diet most of the time, when you go overboard with sweets or fatty foods - your body doesn't feel so good. Once or twice my daughter has been in a similar situation with lots of treats around. She went overboard - and paid the price - with a terrible gut-ache. But it ended up being a good lesson for her. Later we talked about how too many sweet and fatty foods can make you feel really sick if you eat too much of them. Now she remembers those experiences when she is tempted to go overboard - the memory of the tummy ache helps her to make better choices - so she can be an "intuitive eater" too - she knows what foods make her feel icky, and what foods make her feel good.

I have found that the less sugar and the more whole fruits and vegetables a person eats - the worse processed and highly sweetened foods actually taste. Trans fats seem to leave a "film" on the tongue, sugary foods taste too sweet, and fatty or highly processed foods sit like a rock in the stomach. Eating high quality healthy foods ends up being it's own reward - because they just make us feel good. That is a good "addiction" to have! So if we can encourage our kids to make healthy choices most of the time - over time, those might just start to taste better anyway!!

As kids grow, they gain more independence. I realized that being able to make good choices for themselves is what we want for our kids in all areas of their lives, right? Teaching kids about moderation and to use their intuition about how and what they eat is a step in the right direction for a longer and healthier lifestyle.

Thanks to Whole Foods, Chassie Bell and Rip Esselstyn for the FORKS OVER KNIVES screening - very moving and motivating!

©2011, all rights reserved. Fitness Fun 4 All.

Bike to Work - Good for Your Health & Pocketbook!

2011-05-14T14:13:00.000-07:00

Biking to work is good for the environment, saves money - and help us improve our health! Whatever your reason - try biking to work on Friday, May 20th - National Bike to Work Day.

Recreational bike riding is a convenient low-impact aerobic activity, and a great way to burn calories. A 200-pound cyclist burns 546 calories biking for 1 hour (going 12 miles per hour). That is about the equivalent of a Big Mac®! If that same person biked 1 hour each day, that adds up to almost 3,000 calories burned in a week - they only need to cut 500 more calories each week to lose a pound! Exercise is important for all weight management or weight loss programs for 4 reasons:

Helps us burn calories - we need to create a 3,500 calorie deficit to lose 1 pound, ideally some of that should come from exercise, or we will probably be losing lean muscle mass.
Boosts our metabolism - helping us burn more calories, it also boosts our insulin sensitivity - which means our bodies are better metabolizing sugars - very important for overall health and preventing diseases like diabetes and heart disease.
Helps preserve lean muscle mass - when we lose weight - we want to lose fat, not muscle!
Removes toxins from our bodies. Toxins are stored in fat, so when we lose fat - toxins are released - exercising to a sweat helps our bodies to get rid of those toxins.

If you decide to hit the road for Bike to Work Day, these nutrition tips can help you prepare for the big day:

If you are on a super low or no carb diet - ditch it for the 3 days before a long ride. Your body needs some carbohydrates for prolonged exercise - such as a long bike ride.
Have a good breakfast the morning of your ride - but make sure it is not too heavy. Our bodies have to work harder to digest fats and proteins, so keep your breakfast lighter if you are biking to work. Something like a bowl of whole grain cereal, with some fresh berries. Or a whole grain english muffin and a little nut butter or cream cheese. Skip the doughnut or the pop tart - those won't likely give you the lasting energy you need.
Smoothies are a great start - fruit are good for quick energy, and you can add whey protein which is much easier to digest than other protein sources.
Make sure to not hop on your bike dehydrated. Being even slightly dehydrated can make your muscles weaker and it also can thicken your blood - which means your heart has to work harder than it needs to - this could be potentially dangerous for some. Wake up to a nice full glass of water the morning before you hit the road. It is smart to even be more conscious about drinking water for a few days leading up to your bike ride - especially if you tend to not drink enough water on a regular basis.
Bring a water bottle for your ride - and if you will be biking for a long distance, you might want some electrolyte replenishers (Metroelectro, Nuun, coconut water, or other sports drink)
You might want to toss some granola bars or raisins, or another easy snack in your pack in case you get hungry along the way. I like GoGo squeeZ for some quick energy - squeezable applesauce - no spoon needed!

Safety Tips:

Make sure your bike is in good working order before you take off
Know your route and make sure it is safe for bicyclists
Wear your helmet
Slather on some sunscreen
Bring a cellphone in case of emergency

Enjoy the ride!

©2010, all rights reserved. Fitness Fun 4 All.

Healthy Cinco de Mayo

2011-05-03T06:18:00.001-07:00

Celebrating Cinco de Mayo with family & friends? These recipes and 5 tips can make your celebration lighter - without sacrificing any flavor!

Tip #1: Avoid mindless chip munching.
The baskets of chips keep coming...and we keep snacking. Filling up on chips is easy to do. Staying mindful about how many chips we eat can help prevent this. One way to do this is to serve yourself some chips onto a plate - and stop when those are gone. If you are having a party - offer an alternative appetizer, like these Black Bean Lettuce Bundles - they are fun to make, so delicous, and no chips needed!

Black Bean Lettuce Bundles
Serves 4

2 cups cooked no-salt-added black beans
½ large avocado, mashed
½ green bell pepper, chopped
3 scallions, chopped
¹⁄³ cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon ground cumin
1 clove garlic, minced
¹⁄³ cup mild low-sodium salsa
8 large romaine lettuce leaves

Directions: Mash beans and avocado together with a fork or a pastry tool. Mix all remaining ingredients except lettuce. Place approximately ¼ cup of filling in the center of each lettuce leaf and roll like a tortilla.

NUTRITION INFO
Per serving (about 8.5 oz/240g-wt.): 180 calories (45 from fat), 5g total fat, .5g saturated fat, 0mg cholesterol, 100mg sodium,
26g total carbohydrate (10g dietary fiber, 3g sugar), 8g protein
Original Recipe from Eat for Health Book Two by Joel Fuhrman, M.D.
Reprinted with permission from Whole Foods and their health partner Eat Right America.

Note my changes to the above recipe: I replaced scallions with 1 Tablespoon of finely minced red onion, used butter lettuce in place of the romaine, 1/8 teaspoon smoked paprika in place of the cumin, and added a pinch of sea salt to taste.

Tip #2: Lighten Up the Dips.
Queso dip and other richer heavier appetizers are going to be a bigger calorie, fat and salt hit. Focus on the lighter options - salsas and even guacamole (although it has fat in it - it is healthy fat). Just keep moderation in mind.

Mango Salsa Recipe:
Serves: 6-8

2 mangos - coarsely chopped
1/3 of a red pepper - chopped fine
1-2 tablespoons of red onion - very finely chopped
1 bunch fresh cilantro - chopped fine (should amount to about 3-4 Tablespoons chopped)
Juice of 1 lime
1 Tablespoon of jalapeno or serrano pepper - very finely chopped (optional - or use less)
Pinch of sea salt
1/8 teaspoon smoked paprika

Mix all together in a bowl, and serve with chips or as a garnish for grilled meats or seafood.

Tip #3: Choose Grilled Instead of Fried.

Deep fried and battered meats will pack on the fat and calories - but choosing grilled meats will keep your plate slimmer. Serve grilled shrimp, fish or chicken with the mango salsa on the side for flavor, color and a beta carotene punch - makes great fish tacos!

Tip #4: Go with Lard Free Beans.
Beans are a healthy choice - unless they are refried with lots of lard. So when dining out or cooking at home - look for whole beans, or the vegetarian refried kind. Has all the flavor and lots less fat and calories - save those calories for your margarita!

Tip #5: "Skinny" Cocktails.
What is Cinco de Mayo without a margarita? It is easy for the calories to add up when we drink them, especially sweet drinks like margaritas. So instead of picking up some margarita mix (which can have unwanted ingredients like corn syrup and artificial coloring) - try these delicious lighter and healthier margaritas:

Nature's Agave Organic Margarita - no margarita mix here - just fresh lime juice and agave nectar!
Skinny Spinach Margarita - no one knows there is spinach in there! The spinach adds folate - a powerful antioxidant. This margarita also has fiber, antioxidants, and more. Make a virgin one for the kids!
Cinco de Mayo Margarita - celebrate in style!

The Dukan Diet - Risk Worth the Reward?

2011-04-26T10:14:00.000-07:00

Touted as a quick way to drop pounds (or stones as they say in Britain), the Dukan Diet is the latest weight loss craze to hit the U.S. In addition to Hollywood celebs, apparently Kate Middleton's mom has used it to slim down for Kate's big day - there are even rumors that Kate has used it herself. A new fad in the United States, the Dukan Diet is the # 1 diet in France and has been around in Europe for over a decade.

The reward of the Dukan Diet is rapid weight loss - but at what risk? Diets that cut out entire food groups - tend to be imbalanced and can lack important phytochemicals, vitamins, minerals, fiber and other nutrients. The Dukan Diet works like other highly restrictive no or low carb diets by putting the body into a metabolic state called Ketosis - which forces our bodies to burn fat stores. Low carb fans claim that it is the key to fast weight loss - as fat becomes the body's primary energy source. Critics say that ketosis causes bad breath, is dehydrating, and in some could potentially strain the kidneys, and cause other health issues like gout.

The Dukan Diet is sometimes referred to as the "French Atkins." Both diets have four phases and primary weight loss mechanism is low carb intake. The main difference is the Atkins diet encourages consumption of fat. Atkins also allows a small amount of vegetables from the outset, whereas the Dukan diet prescribes no fat consumption, no vegetables, and only a small amount of oat bran in the first phase.

The Dukan Diet is broken down into 4 phases:

Phase 1: The Attack

Lasts one-to-ten days.
Basically, you eat all the lean protein you want, 1.5 tablespoons of oat bran a day and lots of water.
Daily 20 minute walk
Reportedly people can lose an average of a pound a day in this phase.

Phase 2: Cruise

Lasts as long as it takes to get to your goal weight.
Same as the Attack Phase, but add in non-starchy vegetables every other day, and increase oat bran to 2 tablespoons.
Daily 30 minute walk
Weight loss is about two pounds a week in the Cruise Phase, so expect to do this phase for about 10 weeks if you have 20 pounds to lose.

Phase 3: Consolidation

This phase is designed to prevent "rebound."
Continue to eat protein, but you may also have non-starchy vegetables.
You also add two slices of whole wheat bread, one serving of low-sugar fruit, one serving of cheese.
One-to-two times a week, you can have a starchy food like rice or pasta
One to two celebratory meals per week - where you can eat almost anything you want, including wine (1 glass) and dessert. "But no second-helpings"
Daily 25 minute walk
This phase lasts for 5 days for each pound of weight loss. So if you lost 15 pounds, you are on this phase for 75 days.

Phase 4: Stabilization

You are able to eat whatever you want for 6 out of the 7 days (Dukan encourages you to continue to eat mostly consolidation foods).
Three tablespoons of oat bran every day.
And then, also, one day a week, you do the attack phase of just eating all protein - Dukan suggests Thursdays.
Daily 20 minute walk - He says no elevators or escalators - always take the stairs!

Before diving into the Dukan Diet, people should consider the potential drawbacks:

Restrictive - the attack phase removes major categories of foods - allowing for no fruits, vegetables, nuts, oils, and limited condiments, sauces, dressings. Later phases still strictly limit food categories.
Ketosis can result in bad breath, lethargy, dehydration and moodines
For people with type 1 diabetes, a dangerous condition called ketoacidosis has been linked to no carb diets.
Lacks fiber which can lead to constipation
Lacks essential fatty acids, vitamins and minerals. Over the long term, deficient diets can be linked to a possible increase in our risk of cancer, heart disease and osteoporosis.
It is based on doctor's experience, not scientific studies - there is no bibliography or list of references in the book - lacking scientific research.
People who are active and like to work out might want to look at whether or not this diet can appropriately support their energy needs for exercise and replenishment.
Quality & type of protein is not addressed (free range vs. conventional). Too much of some kinds of protein (ie: beef) could actually cause an increase in cholesterol.
Directions can be a little ambiguous, unspecific and confusing ("celebratory" meal is not well-defined, it says "have as much as you want, but no seconds," the final phase says eat whatever you want, but use the consolidation foods as your base?)

With all those risks, why does this restrictive diet have such a big following?

Has helped millions of people lose weight - it is the #1 diet in France and has many testimonials and fans.
No calorie-counting - in fact, it is strongly discouraged.
High-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full longer and less hungry. But it also can mean sluggish digestion and constipation.
Cuts out all sugar, processed grains, and almost all alcohol (except the occasional celebratory glass of wine). This improves blood sugar control and insulin sensitivity. But just cutting out the above foods will help most people drastically lose weight and reduce appetite - without all the other restrictions.
Unlike other strict diets and cleanses where all you do is ingest a drink - the Dukan diet allows you to eat and chew "real" foods. Yet unlike cleanses - constipation can lead to a buildup of toxins as opposed to a cleansing of the digestive tract.
It prescribes daily walking - exercise is important part of maintaining a healthy weight.
It allows for "splurge" or celebratory foods in the final phases which can help people feel less deprived, however there are not good guidelines around these foods.

Conclusion
Whether or not a diet "works" - individuals need to decide for themselves if the risk is worth the rewards, and if they can sustain the diet. France’s National Agency for Food, Environmental and Work Health Safety named the Dukan Diet as one of 15 diets that are potentially risky. The British Dietetic Association doesn’t think much of it either, naming it as one five worst diets of 2011.

Diets that cut out food groups - tend to be imbalanced and can lack important phytochemicals, vitamins, minerals, fiber and other nutrients. Also - when you restrict calories to the extreme, it makes it hard to exercise - which is an important component of a weight loss program - as it helps to preserve muscle mass. If you have a couple of pounds to lose for an event, and only need to be on this diet a week or two - it probably won't do major damage - but for someone with a significant amount of weight to lose, I could not recommend this diet. A more balanced approach to weight loss that is sustainable and less drastic is a safer approach - it might take a little longer to get results - but will likely be more lasting and carry fewer risks. “Studies repeatedly show that the way these diets work is by reducing calories through elimination of certain foods,” and over time the rapid weight loss disappears, according to David Levitsky, professor of Nutritional Sciences and Psychology at Cornell University. If anyone decides to use this or any other restrictive diet plan - I highly recommend taking a good multi-vitamin supplement to help balance out any imbalances that will arise, and not doing it for any significant amount of time.

My philosophy about weight loss is to balance the digestive system, replace nutrient deficient foods with highly nutrient dense ones, increase the consumption of whole fruits/vegetables, exercise and manage stress. Putting the body into calorie or nutrient restrictive mode is not the most effective or healthy way to lose weight in my opinion.

©2011, all rights reserved. Fitness Fun 4 All.

Hydration 101

2011-04-23T07:57:00.000-07:00

Note: all blue text links to more information.

Spring is here, and so are sports and warmer weather - a good time to start thinking about proper hydration. Up to 75% of the body is made up of water, so drinking enough fluids is essential for our bodies to function properly. Dehydration occurs when too many fluids are lost, not enough are taken in, or a combination of the two.

Acute Dehydration

Certain factors such as sweating, hot climate, vomiting, medications can quickly accelerate fluid loss to cause acute dehydration. It is important to be familiar with the signs of dehydration, especially parents and coaches. Taking these symptoms seriously is important, as complications from severe dehydration can be life-threatening. Relying on thirst is not a good way to determine if you need fluid replacements, as thirst may not always be a good indicator of dehydration.

Chronic Dehydration

Chronic dehydration is not like acute dehydration, in that it typically occurs from not taking in enough hydrating fluids and/or foods on an on-going basis. Often the symptoms are not recognized as dehydration at all and can range from bothersome to serious and can include constipation, headaches, low energy, elevated cholesterol, and more. Although controversial, some theories link Rheumatoid arthritis and other serious conditions to chronic dehydration. People suffering from one or more of the above symptoms, might try gradually increasing their intake of fluids and foods with a high water content and notice if there is an improvement in their symptoms over a period of time. Regularly drinking caffeinated, sugary or alcoholic beverages can also lead to chronic dehydration, as all are diuretics. Chronic dehydration puts us at greater risk of becoming acutely dehydrated from a workout and/or sweating.

Dehydration and Blood Thickening
Studies have found that a loss of 2% or more of one's body weight due to sweating can cause a drop in blood volume - so the blood essentially becomes "thicker". When this occurs, the heart has to work harder to move blood through the bloodstream, raising the risk of a heart event. Because we are not replenishing fluids while we sleep, people tend to be slightly dehydrated in the morning, which could explain why heart attacks are 40% more likely to occur in the morning. Blood thickening also causes muscle cramps, dizziness, fatigue, heat exhaustion/ heatstroke, and can even lead to swelling of the brain and hypovolemic shock.

When is Water Not Enough?
Electrolyte replacement is needed when someone loses measurable amounts of fluids from one reason or another (sweating, vomiting, etc). How do we know how much fluid we have lost? One way to tell if there is fluid loss - is to weigh yourself before and after a workout - if you have lost weight - there has been fluid loss. Typically 2 cups of fluid accounts for approximately each pound of weight lost. But if it is not convenient to weigh yourself - you need to go by feel - did you work out hard, sweat a lot, maintain fairly continuous movement over a period of time? Was it a hot or particularly dry day? Are you working out in high altitude? Did you drink enough water leading up to the activity, or do you tend to be chronically dehydrated? If there has been a significant amount of fluid lost - there will be sodium, potassium and other important minerals also lost. Plain water will not replace those lost minerals. A condition called Hyponatremia can happen when someone loses a lot of fluids and drinks lots of water without replenishing electrolytes - there is not enough sodium in the blood. But if there was NOT a lot of sweating and it was a fairly low intensity sport, or a sport with lots of breaks (sat in a dugout, or stood in the outfield a lot) - then plain water should be fine to stay hydrated.

Prehydrate

Prehydrating the body for as much as 3 days before a tournament can help to preparing the body for a major sports event. Drinking an extra glass or two of water each day over a 3 day period can help to hydrate the body and muscles. Even slight dehydration in the muscles can negatively affect performance. Increasing the carbohydrates 3 days before a big sports event is also helpful to help prepare the body's glycogen stores for the activity.

Sports Drinks
After a very intense workout, glycogen stores get depleted in the muscles - many sports drinks contain sugar because it is a fast-acting carbohydrate that can quickly replenish lost glycogen. So endurance and intensity athletes that want to quickly replace lost energy after an intense workout - might use sports gels or drinks - which offer the electrolytes and fast acting carbohydrates they need. But if someone consumes sports drinks when they have not worked out very hard and their body does not "need them" to replenish glycogen stores, the carbohydrates/sugar end up getting stored as fat overtime. A 20 oz. sports drink contains 125 calories and 35 grams of sugar - which is over 9 teaspoons - more than the recommended daily limit for added sugars for one day for kids. Studies show that over-consumption of sports drinks is linked to weight gain and an increase in cavities in children. Another concern are the artificial colors many sports drinks contain - they serve no other purpose than to make them more "fun." There is some evidence that some kids are sensitive to artificial coloring - potentially causing ADD-like symptoms, or making them worse. So it is important to read labels to know what is in the sports drinks, and be aware of how often sports drinks are consumed - and if they are really "needed". But if someone is showing signs of dehydration - grab them any sports drink - dehydration is very serious and if someone is showing the signs - it is not the time to debate about artificial colors or sugar.

Are Artificially Sweetened One Better?

Many people choose artificially sweetened sports drinks to avoid the sugar and calories. But the artificially sweetened ones will not replenish the lost glycogen - so the only purpose the artificial sweetener serves is for taste. There is evidence that artificial sweeteners might have negative health consequences, so I do not recommend them to adults or children. There are much better alternatives out there now.

Alternative Electrolyte Replenishers:

If you want an electrolyte replenisher, but don’t want the added sugar, artificial sweeteners, and artificial coloring, there are some cool products available:

Nuun - is a complex blend of electrolytes designed to be absorbed by the body quickly & easily. Nuun contains no sugar or artificial sweeteners, so if you want to replenish lost glycogen stores - reach for another kind of carbohydrate - like raisins, orange, granola, etc.
Coconut Water - Nature's perfect drink - coconut water is naturally high in potassium and other minerals, and it also has some natural carbohydrates. Coconut waters come in a variety of delicious flavors too. It also is naturally alkalizing - which helps to balance our body's pH and recover from workouts. I like the brand Zico.
Electrolyte waters - replenish lost electrolytes without the sugar, artificial coloring, etc. I like the brand Metroelectro. These do not contain carbohydrates, so to replenish glycogen stores have with a carbohydrate.
Homemade Lemon Lime Sports Drink:

1/2 Lemon, peeled
1/4 Lime, peeled
1 scoop of Mila (the Miracle Seed)
3 Dates
2 cups Water (or coconut water)
1 tbsp Agave nectar
1 tsp Coconut oil
Pinch of sea salt
DIRECTIONS: Put into a Vitamix blender and blend well. Store in refrigerator.

Click here to order a VITAMIX and get FREE SHIPPING.

Stay hydrated!

Food Revolution: A+ for Awareness, But Execution Needs Improvement

2011-04-21T11:35:00.000-07:00

Jamie Oliver's Food Revolution is helping to expose a major problem in this country: most public school lunches are, to put it mildly - full of crap. With childhood obesity at an all time high and 1/3 of all elementary aged kids predicted to develop Type 2 diabetes in their lifetime (some populations facing a 40-50% rate)- this issue needs attention, and swift action. Serving highly processed, high calorie, nutrient void foods to school kids certainly doesn't help them perform in school, and is contributing to our country's health crisis.

In the season Food Revolution premier, kids piled up the packaged food from the cafeteria on the table. Seeing all this "non-food" was eye-opening. But watching Jamie talk to the kids in his cooking program in the second episode brought tears to my eyes. The kids that have experienced type 2 diabetes firsthand in their families know how damaging it's effects can be. One boy talked about how his grandma is losing the feeling in her feet - which makes her more susceptible to infection and also possible amputation. Seventeen year old Sophia shares that she is the only one in her family not yet diagnosed with diabetes, her 13 year old sister has the disease and her grandparents died from it's complications. Yet her family has not made any changes to their diets - leaving her with a sense of impending doom. One of the most powerful moments was when Jamie told Sophia that "there is always hope." He tells her that she does not deserve to get diabetes - she has a voice and can do something to prevent it.

It is clear that we must do something to change our kids' diets. I applaud Jamie Oliver's efforts to expose this issue, and give him an A+ for building awareness. However, I think where Food Revolution has room for improvement is on the execution side. Maybe that is why the ratings have suffered and ABC decided to replace next week's show with a rerun of Dancing with the Stars.

Jamie Oliver has the ability to stir up the pot, yet so far, the follow-through side is lacking. I can understand why the Los Angeles School District is hesitant to let him in to their schools:

Jamie's last stop Huntington, VA became the poster child for unhealthy eating - I am sure the L.A. School District doesn't want that label.
U.S. Foodservice pulled out of the Huntington school after the cameras were turned off, leaving them high and dry with no funding for school lunch. Fortunately a private company has been raising the funds - but this would not be sustainable for a district the size of L.A.

In the second episode - without "a glimmer of hope of getting into the schools" - Jamie declares war. However, instead of waging a war against the school district - I say make them an offer they can't refuse. Partner up with some key companies that can fix the execution problems in a sustainable way, and bring money to the table. If the execution side equaled the drama, Food Revolution could make real strides to revolutionize the health of our kids. Here are my suggestions for how to get the job done:

Improvement #1: Stop Wasting Money & Raise More
In this season premiere episode, Jamie filled up an empty school bus with sugar - to demonstrate that the LA School district serves 50 tons of sugar to their students each week just from flavored milks. Food Revolution producers know how to make an impact - this kind of dramatic display definitely builds awareness. It is certainly appalling to actually see how much sugar is really being consumed by these kids in just a week from flavored milk alone. But as I saw that bus filling up with sugar - I thought to myself - how much did that stunt cost? School lunch budgets are very tight - fractions of a penny count. To literally pour money into an empty school bus is like a slap in the face to school districts that are trying to feed students on pocket change. Could Food Revolution have instead put that money into a fund that could buy better food for kids? For example, Lets Move Salad Bars to Schools has raised over $1.4 M dollars with partners like Whole Foods Markets for grants to put salad bars into schools. Their goal is to raise $15 M! Millions of students across the country could benefit from those salad bars. Once you have the equipment, you need the food to fill it. That could be an issue for some school districts. That is where additional money could help. Jamie could use his platform to get major corporations to put their money where it counts - donate fruit and vegetables to be delivered to schools in lower socioeconomic areas, or raise money to increase school lunch budgets. If Food Revolution came into a school district offering money to improve school lunches - the line of schools wanting him to help would be a mile long.

An interesting conversation came up in Jamie's house. Jamie poked fun at his wife for eating "noodle pots" in the past - a cheap meal with too much sodium and little nutritional value. His wife replied that was all she could afford at the time. But quickly added - at least we can afford to cook healthy meals now. Well - sadly - a large portion of the country can't afford to buy and cook healthy meals. Instead of wasting money pouring sugar into a bus - put the money to action to feed students better quality food.

Improvement #2: Start leveraging partners.
Part of the execution issue is that Jamie should not be trying to reinvent the wheel. There are some very cool companies out there are already changing school lunches for the better. Many of these companies have been in the private schools for years - because they have the budget to spend a little more for healthy quality lunches. But there are some exciting new companies that have taken it one step further and are doing it on a shoestring for public schools. Take Southern California company Green Bellies for example. Green Bellies has spent the time to develop the healthy and delicious school lunch alternatives, they have gone through the appropriate channels to introduce their alternatives to the school districts (including L.A.). Green Bellies offers delicious, complete and healthy meals - that are easy to implement, sustain, and meet the nutritional and budgetary criteria. Partnering with a company like Green Bellies would mean that kids would get healthy choices and it would sustainable after the cameras were turned off.

Jamie could also join forces with is Lets Move Salad Bars to Schools. Recently Southern California elementary school Olivenhain Pioneer Elementary (OPE) received a grant for a new salad bar. The first day that OPE launched the salad bar at school, over 700 salads were served!! To roll out the salad bar, they had a Food is Your Fuel(tm) assembly that got kids excited about trying new foods and wanting to eat healthy. The combination of the assembly and the new salad bar was a powerful one - there was education combined with the food for them to put it into action. Since then, the OPE students have continued to eat the salad bar, with many trying new foods and learning for the first time that they actually like salad! OPE is lucky - they have a food service department willing to support the salad bar, as well as involved parents, and additional grants for gardens on campus - so kids can experience planting, growing and can see the vegetables they grew in the garden in the salad bar. If schools across the country could have complete experiences like this, real change could occur. So why try to reinvent the wheel Jamie, when you could simply align yourself with companies that already do this kind of thing?

The area that I think Food Revolution and Jamie comes the closest on is education and motivation. When he is talking one on one with kids in the kitchen - it clear that he is in this business for the right reasons - because he cares and wants to help. Jamie has educated kids & families about how much chicken is really in chicken nuggets. He has taught us what is in "strawberry" milk (added sugar, no strawberries). Now the country knows how a cow is divided up into sections, and that some processed foods use the parts that are not even edible. But I think he could do an even better job in this area by bringing all the key partners together - to offer education to the whole school with a Food is Your Fuel assembly together with the healthier food to enable them to put the education into action.

I guess the reason that Food Revolution fills up buses with sugar, and doesn't link up with partners is because the network thinks all that drama makes "good T.V." But maybe with next weeks' show getting canceled they should realize that seeing real change happen and knowing that it is sustainable is much more powerful than seeing an empty school bus fill up with sugar.

Food Revolution could leverage partners and easily raise their grade on the execution side to an A+. Instead of being met with resistance - schools would asking him to help. Food Revolution - lets join forces to make lasting & sustainable changes in the LA school district...and beyond!

Writer Sara Vance is owner of Fitness Fun 4 All, a company that is dedicated to educating kids and families about healthier nutrition. Fitness Fun 4 All makes nutrition and health fun, offering Food is Your Fuel school assemblies, kids cooking classes, Downward Doggies yoga for kids, and more. A picky eater who struggled with her weight as a child, Sara is passionate about transforming the health of our nation's children. The Food is Your Fuel Assembly, makes nutrition and health - fun. The assemblies last just 45 minutes, but the lessons last a lifetime.

©2011, Fitness Fun 4 All, all rights reserved.

Double Stuff Oreos or Carrots? Life is Full of Choices.

2011-04-19T11:13:00.001-07:00

Yesterday I was happy to be invited to present a 5 minute follow-up to my Food is Your Fuel Assembly. I was pleased that the students remembered and seemed to connect to the concepts I had presented, and were still excited about the new salad bar at school. Many were thinking about "Eating a Rainbow," and had tried new foods over the break - some even learned that they actually liked foods that they didn't know they liked!

As the kids were leaving to head back to class, a boy came up to me with a question. He said - I have a small problem with this, what about kids that don't bring money for the salad bar, or families that can't afford it, how can they eat a rainbow? He shared with me that money was tight in his family. I told him that a lot of families are closely watching their finances these days, and so he is not alone. I asked him if his mom or dad packed a lunch for him? He said yes they do. What is in your lunch usually? I asked him. He told me that he usually had a sandwich and some chips and a few Double Stuff Oreos. I said - will you go to the store with your mom or dad sometime and see how much the package of Oreos costs? Do you think you could find something in the fresh vegetable or fruit aisle for that same price? Do you think a bag of baby carrots could be about the same price?

I thanked him for sharing his question - it is something that I think about a lot - so what if I teach kids about choosing healthy food if their families can't afford to buy them? There are people in our own country that worry about getting food in front of their families each and every day. That is where I believe that corporations could step in and help - the giant produce and food manufacturers could deliver fruit & vegetables and other healthy foods to inner city schools for example. But in many cases - it comes down to making better choices. I have nothing against an occasional Oreo cookie - but if it means that there is no money left for carrots or apples, then could there have been a better choice made at the store? When economic times are tough - we have to make difficult choices. Whether we are forgoing our family vacation or our Double Stuff oreos, when we have limited budgets - we need to prioritize.

This boy told me that he would go to the store and see if he could find a good substitute for Oreos that would help him to eat his 5 a Day Rainbow of colors. So rather than focusing on the issue - now he has the tools help find the solution.

Life is full of choices - throughout each day we are presented with many different options. One of the reason I like to teach kids about nutrition is because when kids learn that certain foods make their bodies work and feel better - they can make healthier decisions for themselves. When we involve our kids in grocery store shopping, cooking, and packing their lunch - they can practice making healthy choices every day.

No one is perfect - there will be days when we don't eat our vegetables, or we don't exercise - and that is just life - it is not worth beating ourselves up about. And there are many days that kids will have the oreos instead of the carrots. But if MOST of the time we make choices that support our health overall - then we are a success. Because it is the things we do on a daily basis that have the biggest impact on our health.

©2011, all rights reserved. Fitness Fun 4 All.

The Best 40th Birthday Present

2011-04-19T10:50:00.000-07:00

Leading up to my 40th birthday, I had been considering what it means to turn 40 - did I look 40 years old? Scrutinizing myself in the mirror, I thought to myself - are the wrinkles across my forehead deeper? Maybe I need some Botox? I turn my head to the side. Is that a - gasp - turkey neck? Then the week before my birthday, I had a health scare with a very low white blood cell count. My doctor sent me to a specialist who told me she would likely diagnose me with an autoimmune disorder, or send me to a Hematologist to diagnose me with something else. My mind began to think about the possibility that I had a serious illness. She ran a bunch of tests, and told me I could get the results when she returned from out of the country in three weeks. Not a very patient person, I was not happy to have to wait three weeks to find out what was happening with my health. But with no other choice, my waiting game began.

Poof - gone were worries about getting older, wrinkles, sagging necklines – instead my mind was filled to the brim with my family & my health. I vividly remember going to a park the day before my birthday with my kids. It was just a normal day at the park, but watching them play that day, it was as if I was looking through new glasses that were clearer than the ones I usually wore. These glasses could only see what was important - they did not let me see or dwell on the superficial side of getting older. These special glasses also seemed to make time stand still - keeping me focused on the present moment. Not for a second did I worry about where I needed to be next, or what I needed to get done, or have the urge to check my emails on my phone. I was more "there" with my kids than I had been in a long time. With my new glasses, I was drinking in and enjoying each and every moment - every laugh, every smile - like an icy cool beverage on a hot Summer day. Those glasses made an average day at the park...magical.

My 40th birthday came and went quietly, with narry another thought about what turning 40 meant superficially. Each day I wore my magical glasses that kept me focused on what is truly important. My doctor returned and delivered the news that all the tests came back negative - she rechecked my white blood count, and it was back to normal. So no autoimmune disorder, and no need to see a Hematologist - everything was okay. Looking back on those three weeks of waiting for my results, I don't remember the stress. Instead I remember those glasses - those ones that made my life come into perspective. I turned 40 with a new appreciation for what matters in life - my health, the people I love, being present, and doing something that I believe in. These special glasses gave me clarity and perspective - the best present that I ever received that year.

It is easy to forget to put on my special glasses. I pass by a mirror and start to scrutinize my appearance. I find myself thinking about what I need to do and where I need to be, or checking my email, when I should be present with my family. Writing about this almost 2 years later is a good reminder to make sure I put those special glasses on each and every day! They help me to realize that I can't see what is important in that mirror, and that when I am present - a normal moment becomes magical. It is the people I love, the things I do to make this world a better place, and how all of that makes my heart feel that gives life meaning. I need to promise to be 100% there for my kids & husband, to love myself for who I am - not how I look, and to just be present in the moment.

It is my job to remember to put on those special glasses I got for my 40^th birthday - because they give me perspective, and in life - perspective is everything!

OPE Served 700 Salads in a Day!!

2011-04-05T07:13:00.000-07:00

Last Tuesday, Olivenhain Pioneer Elementary (OPE) rolled out their new salad bar with a bang - giving away 700 salads in one day! Seeing an entire elementary school eating salad was a very cool thing.

OPE invited me to do my Food is Your Fuel Assembly before the kids went out to get their salads - we talked about what foods help their bodies function, and which ones slow them down. I also encouraged them to Eat a Rainbow. I explained how all the different colors of the rainbow offer different things for their bodies. The red fruits and vegetables contain lycopene, which offers heart protection, the green ones have chloropyll and lutein - which protect their eyes and boost the immune system. I told them that I was a very picky eater as a kid ("Hot Dog Girl") and that their taste buds change as they grow - so they should keep trying new foods (at least 15 times!). Plus, it is way more cool to be an adventurous eater (picky eating is soooo 2010 now)!

Each assembly ended with a Carrot Crunching Contest - where 1 cruncher was crowned the winner (but there were no losers - all contestants received a pack of 5 a Day Bandz). The winner of the first carrot crunching contest wore his crown with pride the entire day - that just made my day!

I have had many parents come up to me to say thanks - that the message resonated. Their kids are more aware of what they are eating, trying new foods and making healthier choices!! And as a result - they are feeling better! Now that is what I am talking about!

The salad bar equipment was a grant from Let's Move Salad Bars to Schools - which in conjunction with partners like Whole Foods Market has raised over $1.4M to donate salad bar equipment to schools. If your school would like their own salad bar - learn more about the grant!

The other really cool thing about OPE - is they have a beautiful garden already - where they are growing organic vegetables, thanks to our awesome science teacher Mr. Baugh and parent Mrs. Reed. So the kids can experience all the parts of Farm to Table there! When kids get to grow it - they will be more likely to try it!!

Thanks to the Great American Salad Bar Project, Whole Foods and the Food Service Department at Encinitas School District for making the salad bar happen!!

For more information about Food is Your Fuel assemblies and other Fitness Fun 4 All programs, visit www.fitnessfun4all.com

Looking forward to the Food is Your Fuel Assembly for Ocean Knoll in May (National Salad Month) to launch their new salad bar too!

©2011, all rights reserved. Fitness Fun 4 All.

Kids' Games Aren't Birthday Parties

2011-04-03T20:35:00.001-07:00

Most parents don't consider cookies or cupcakes a "performance food" - but I know how they can end up on the field as post-game snacks. Kids want their parents to bring "fun" snacks, and mom and dad don't want to be the "party-pooper" that brings something healthy. All it takes is one parent to bring sugary treats - and so the cycle begins. Real athletes choose foods that improve their performance, recovery and endurance. Instead of treating games like birthday parties, we should view our kids as little athletes, and provide food that enhances performance & recovery.

If kids knew that their sports performance could be improved by certain foods - would they be more motivated to make healthier choices? According to professional surfer and athlete extraordinaire Laird Hamilton, exercise is only half the equation - the other half is what we eat. Kids who are in sports need good nutrition - to fuel-up before, during and after their games. Watch Fox 5 Sporty Kids segment.   

Pre-Game:
The game starts before your kid even hits the field - with what they eat and drink leading up to the event. For most amateur athletes, a balanced diet (approximately 60-70 percent complex carbohydrates, 15-20 percent protein, and 20 percent fat) in the days before the game is just fine. Carbo-loading is only needed by endurance athletes, or when there is strenuous activity continuing on for over 90 minutes (such as an all-day soccer tournament, triathalon or swim meet). Being conscious about drinking plenty of water leading up to the sports activity is prudent, because even slight dehydration can diminish muscle performance, and could make an athlete more prone to acute dehydration.

If you have a meal before the sports event, it should be about 3 hours before. A snack can be an hour or so before the game, as long as it is light. Fatty or heavy foods take the longest to digest - and we don't want to bog the body down with digestion. Sugary treats are not a good idea either. If an athlete has a bag of candy and heads out to practice and then the game - you can bet her energy and focus will slump before the end of the game. Not only can it be difficult to play - it can be dangerous to lose some focus in some sports - where injury could be more likely. A healthy snack with some complex carbohydrates and a small amount of easily digestible protein will provide lasting energy, and are a good way to get kids ready for a game.

Some pre-game snack ideas:

Smoothies
Sliced apples with a little nut butter
Yogurt with sliced banana, berries and a low sugar granola/cereal
Cheese & whole grain crackers with some grapes or apples
Pasta - a good “mini-meal” after school if they have sports that evening
Oatmeal with some chopped apples and a little agave nectar

The Snack Schedule:
After a couple of seasons of cupcakes, juice boxes and cookies; I was dreading the snack schedule for soccer last Fall. But a few other parents agreed - and we all decided to offer healthy choices instead. If your team has a snack schedule, consider the following:

Consensus is Key: Instead of doing away with the snack schedule completely - perhaps parents and coaches can work together to make sure that sports snacks don't resemble birthday party treats. If all parents and coaches agree - then kids won't be embarrassed when mom or dad brings something healthy. Their bodies will feel and perform better too.
Allergies: Parents should know if there are any allergies - and if so, what foods are not allowed. Kids with severe allergies often bring their own "safe" snacks - in case what is shared is not okay. But if there are severe allergies - like peanuts - just having those around a child who is allergic could be dangerous. So all parents providing snacks should be aware of any allergies, and make sure they they will not be brought for snack. Parents need to read the label very closely to be sure ("processed on equipment that processes peanuts" is still a concern for some kids).
Zap the Energy Zappers: Sports snacks should boost kids energy and endurance, facilitate their brain activity, instead of zapping their energy. Sugary treats - especially those that are also high in fat - are not a good choice - before, during, or after sports activities. Sugary treats make the blood sugar spike and crash, and promotes inflammation - both interfere with focus and recovery. Can you imagine the Padres or Lakers celebrating their games with cupcakes? There is one Lakers' player that literally eats candy around the clock - Lamar Odom. He even wakes up at night to have candy! But according to Dr. Amen, Odom's candy habit might have lost the Lakers a game or two. Choose healthier carbohydrates for energy, and the body will perform and recover better.
Timing: When snacks are handed out is also important. Games that are less than an hour - it is probably more appropriate to pass out snacks at the end. But many games last 2 or more hours long. instead of bringing snacks out at the end of the game as is traditional - bring them out at halftime or around the middle of the game - just when kids need a boost. My daughter's soccer team was always happy this Fall when those orange slices came out at halftime, they were working hard, and sweating and needed a boost to get through the rest of the game. The oranges offered calories for quick energy, and also helped to rehydrate them. Last Spring during baseball our team had "power snacks" around inning #4 - even though snacks traditionally get passed out at the end of the ballgame. I often wondered if it might have given them the edge they needed to win - I could see the other teams' energy & focus fading by about inning #5 while our teams' energy was boosted (they also won the championship)! Offering a small "power snack" and some water can add up to big gain in energy, see below for some suggestions.

Mid-Game "Power-Up" Snacks:
Good for quick energy - but nothing that will bog them down:

Sliced Fruit (orange, apple, watermelon)
Dried fruit (raisins, apricots)
Seeds or Nuts (if there are no allergies)
Trail mix or Granola bars (watch sugar content)
Whole grain crackers or Sunchips

Healthy Athletes
If kids know that eating healthy is what all the top athletes do - then maybe sugary sweets will be “out” and healthy eating is going to be the new "cool" thing to do! Well, that might be a stretch - but healthy snacks could just be the edge your team needs to win the championship, or what your kid needs to make it to All Stars! The same goes for heading into the classroom - food feeds our brains too.

©2011, all rights reserved. Fitness Fun 4 All.

Lower Cholesterol Naturally - with Chia!

2011-03-15T10:29:00.000-07:00

People with high cholesterol looking for an all-natural way to lower their numbers might want to consider:

Chia seed (salvia Hispanica L.).

Exactly how can one food significantly lower cholesterol and heart disease risk?

ONE: Soluble Fiber
Chia is covered in a very unique soluble fiber. Unlike the soluble fiber of oats or flax seed, Chia’s fiber is hydrophilic - meaning it can absorb approximately 10-12 times the weight of the seed in water*. When chia seeds come in contact with liquid, they soak up the water and turn into a gel. Being hydrophilic means that Chia prolongs hydration and retains electrolytes in body fluids which protects against dehydration and promotes endurance and recovery. This gel stays in the system for a long time and helps to control blood sugar levels by slowing down the conversion of carbohydrates into sugars. This can also help to reduce cravings for sugar while slowing the absorption of sugar into the bloodstream. The digestive system uses the nutrients and takes a while to remove the gel, thus hydrating the colon and easing digestion and also might help with digestive disorders. Chia acts kind of like an "internal band-aid" helping to hydrate, protect and heal the digestive path. A well hydrated colon has an easier time moving food through it. Keeping the body hydrated is also important for absorbing nutrients and for endurance. This fiber in Chia also makes you feel fuller - so it can help with weight loss.
*Note: it is very important to drink plenty of water when taking Chia, to facilitate this absorption and uptake of water.

TWO: Insoluble fiber
The insoluble dietary fiber in chia is different from other fibers - as chia is highly nutrient dense - whereas many other fiber products are not. The fiber in Mila promotes healthy regularity. Taking chia daily helps to sweep out old debris in your intestines and detoxify your system naturally. Keeping the colon clean means that toxic substances aren’t allowed to build up and unfriendly bacteria gets swept away. Like soluble fiber, insoluble fiber creates a feeling of fullness for longer. Consuming chia can help people to lose excess weight, which can itself help to lower cholesterol.

THREE: Essential Fatty Acids/Omega 3s: 
Not all fats are bad, in fact, healthy fatty acids are a very important part of a balanced diet. Many Americans have gone crazy with the low fat diets - and there is some evidence that low fat diets are actually WORSE for your heart health! So getting high quality fatty acids in our diets is important. chia is a very rich source of omega 3 fatty acids, yielding 25-30% extractable oil, including α-linolenic acid (ALA). Studies show that ALA levels found in chia are higher than those in flax seed, and are more stable because of its high antioxidant content. The combination of antioxidants and fatty acids are important for transporting oxygen into cells, and the lubrication and resilience of cells. This makes our cells healthier and more resistant to damage. Linoleic fatty acids can not be made by the body and are very important - they combine with cholesterol in the body to form membranes that hold cells together. Healthy fats are an important component for anti-aging, and keeping our skin and cells looking and acting young. Dr. Walter Willet is a Professor of Medicine at Harvard Medical School, and has been chair of the Harvard Department of Nutrition and Epidemiology since 1991. He is also the author of Eat, Drink, and Be Healthy and Eat Drink, and Weigh Less. Dr. Willet indicates that you should be eating plant-based Omega 3's 7 days a week and wild fatty fish 2 days a week.

FOUR: Antioxidants
Chia’s antioxidants include flavonol aglycones: quercetin, kaempferol, and myricetin; and flavonol glycosides: chlorogenic acid and caffeic acid. Chia that is comprised of black chia seeds, which may contain 12%-15% more antioxidants that the white seeds. Other essential fatty acids from other sources (fish and flax seeds) can be damaged and become rancid by heat, light, and oxygen. Chia’s natural antioxidants keep the omega-3 fatty acid stable and prevent it from going rancid. Not only that, but when you eat chia, the antioxidants also protect YOU and your cells from oxidative damage - the hallmark of most degenerative diseases and signs of aging.

A study by researchers at the University of South Carolina’s Arnold School of Public Health shows that quercetin significantly boosted energy, endurance and fitness. Another study on quercetin found it increased the supply of new energy to brain and muscle cells and that these changes were associated with an increase in both maximal endurance capacity. Quercetin, kaempferol, and myricetin are antioxidants that could protect against a host of chronic diseases like ischemic heart disease, cerbrovascular disease, lung cancer, prostate cancer, asthma, and type 2 diabetes. Read more here.
Chlorogenic Acid, another of chia's antioxidants, has been found to possess anti-cancer properties and could be used to prevent growth of certain brain tumors. It could also slow the release of glucose into bloodstream after a meal, and is a compound of interest for reducing the risk of developing Type 2 Diabetes. Chlorogenic acids does other things too: help the flow of bile, thus reducing bile stagnation and promoting liver and gallbladder health. It could also help to reduce cardiovascular risks.
Caffeic acid, another antioxidant in chia, may be used as a component to contribute to the prevention of the following: colitis, a condition that could lead to colon cancer; cardiovascular disease; certain cancers; mitosis (cell division); and inflammation. It may also be used in the healthy maintenance of the immune system.

Manage Risk Factors
Reducing or eliminating risk factors for high cholesterol is also important. Some risk factors you can’t do anything about - like heredity. But others such as obesity and diabetes you can help to control with chia and other diet and lifestyle factors. Eating a diet that reduces inflammation is important, and regular exercise is also key. One of the most nutrient dense foods on the planet, chia contains:

Highest known plant source of Omega 3 (8 x more than Salmon)
Complete protein source with correctly balanced amino acids. Many plant sources are incomplete proteins, but chia is a complete protein source, with an amino acid score of 115.
Potassium, phosphorous, folate, zinc, iron (3 x more than spinach) & calcium (5 x more than milk)

Chia is very adaptable to any recipe - it has no flavor, so it won’t interfere with the taste of foods you are making. You can even replace eggs in a recipe with the chia “gel.” This gel is a great thickener for sauces, etc. But if I don’t have time to make a smoothie or another recipe - often I simply stir into a glass of water and drink it down.

It is the things we do every day that have the biggest impact on our health. So one of the most important things you can do - is to simply be consistent with foods like chia. Taking 1 full scoop of chia each day (2 Tablespoons), can have a major impact on your health, your outlook, and your life. Some people benefit from taking more than 1 scoop per day.

©2011, all rights reserved. Sara Vance.

Sara Vance is a Clinical Nutritionist in the San Diego area. For more information, visit ReBalanceLife.com.

This content is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons experiencing problems or with questions about their health or medications, should consult their medical professional. Persons already taking prescription medications should consult a doctor before taking the above foods to be sure there are no interactions.

New Year's Resolutions Tips

2011-01-04T23:02:00.000-08:00

New Years Resolutions already a distant memory? You are not alone - the majority of resolutions get ditched within the first week or two. Many of us feel as though we “should” set them – but unless we are committed to them - we won’t likely be successful. It is not too late to reinvigorate our resolutions and make a new commitment to ourselves.

Resolutions can be something as simple and straightforward as organizing our closets, or something ongoing – like vowing to spend less time on the computer, and more time with our kids. But the most common resolutions involve our health - with losing weight at the top of the list. Yet - although we set our resolutions with good intentions, we might not be setting ourselves up for success.

Here are some tips to help reinvigorate your New Year’s Resolutions and be successful:

1.Be specific. Saying “I am going to lose weight” is very broad. A more specific goal such as “to lose 6 pounds by Feb 15th” is a more measurable target. Instead of saying ‘eat more veggies’ –shoot for “eat 5 servings of fruit and veggies a day.” Making your goals measurable and specific is important – so you know exactly what you need to do to be successful. If you narrow down your goals – you will have a better target to hit.

2.Write it down. Writing down your goal makes it more “real.” Post it somewhere you can see it every day to remind you about your commitment. Maybe you can post several sticky notes around the house in places where you need the reminder (on the fridge, in the pantry, etc.). You can even come up with a cool slogan for your goal – my brother always called his “the Program of Excellence.” So when faced with temptations like ice cream parlours – you can tell yourself that ice cream is not part of the “Program of Excellence” – or whatever you decide to call it.

3.Connect to your “why.” Do you set up resolutions because you know you “should”? Or is this something that you really want to change? Figuring out what your motivation is to change is essential – or you won’t be emotionally connected to your resolution. Lets take losing weight for example. Do you want to fit into that special dress, or those jeans shoved in the corner of the closet? Do you want to just feel better and have more energy? Are you suffering some health problems such as back pain, diabetes or heart disease that would improve by losing weight? Decide why you want to make this change and really connect to the emotion behind it. Maybe you have an event coming up like a wedding or reunion that you want to look great for – visualize yourself there and how you want to look. If you figure out your motivation and write it down - then you will be more committed to why this change is important to you.

4.Get Support. Share your plan to a friend or family member that you know will be supportive. Maybe you can find a workout or walking buddy. You could enlist the help of a professional – a Nutritionist, trainer, or you might want to join a program that can help you educate yourself about what changes you need to make to be successful. If you don’t want to seek out a program or expert - maybe there is a good book that can help, or you could research online or in magazines to help keep your goal in your sight and help you to be more successful.

5.Set mini-goals. Even if we are specific about our goals - sometimes we can get discouraged if they seem to big. Setting smaller attainable goals can help us along the way to our overall goal – and also gives us opportunities to celebrate our successes. So if the goal is to lose 15 pounds by our reunion – set a goal of losing 3 pounds by Feb 1st. Just focus on that goal, and not the bigger one. If you reach that goal – celebrate your success and congratulate yourself. Breaking down your bigger goals into smaller ones helps you take baby steps. You could also do a daily goal – like I will eat 5 servings of fruit and vegetables today – and maybe that evening if you do – you could allow yourself a small 100 calorie splurge – like some dark chocolate - this will help you feel less deprived while you are working towards the goal.

And just remember - you are worth it! When we take care of ourselves and eat well and exercise – we feel better, have more energy, and our family and friends will take notice. Our efforts might encourage them to improve their health/life too. And for us parents - taking care of ourselves is a powerful message to communicate to our children – that our health is important and that we are worth it, and they are too!

All the best happiness and health in 2011!!

©2011, all rights reserved. Fitness Fun 4 All.

Get Off the Sugar Roller Coaster!

2009-12-31T12:10:00.000-08:00

Written by Sara Vance, December 2009

Ever since the advent of convenience food-processing in the 1950s, sugar use has been on the rise. In the last 3 decades, sugar consumption has more than doubled, and the rate of obesity has doubled alongside. In the 1970’s, Americans ate about 9 teaspoons per day of added sugar.* Fast-forward two decades and consumption was up to 14 teaspoons daily. Today, the average daily intake of added sugars is 22 teaspoons. However – teenage boys ingest the most sugar – about 34 teaspoons or 549 calories of added sugars total each day. That adds up annually to 12, 410 teaspoons - an astonishing 109 pounds of sugar! * Added sugar is defined as sugar that is added during processing or preparing of foods –not sugars that are naturally occurring in foods like fruits and milk. Also of concern are foods made with white flours, which spike your bloodsugar like high sugar foods.

Sugar Makes You Hungrier
The thing about sugar, besides the fact that is delicious, makes food taste better, and boosts our mood - is that it is an appetite stimulant, so sugar makes us want to eat more. There is a chemical reason for this – when you ingest sugary foods or drinks –blood glucose levels become elevated. You get a boost of energy, in simple terms - it makes you “happy.” But when blood sugar rises, the pancreas releases insulin to help lower the sugar levels back to normal in the blood. The more sugar that is consumed, more insulin needs to released into the body to lower the blood glucose levels. Then, when blood sugar levels drop, the body gets a signal that it is hungry and needs to eat food to bring the blood sugar levels back up to normal. Also when the blood sugar gets low, so does our energy and mood. So naturally, we will want to reach for something that will boost our energy and make us “happy” again. But reaching for another sugary snack, or a simple carbohydrate that quickly converts to glucose – simply spikes the blood sugar levels again. It is kind of like a “Sugar Roller Coaster” – that won’t let you off! Also, when insulin is released, it signals to the body to store those calories as fat – so not only does sugar make us hungrier, it also promotes the storage of fat in the body. Increased fat stores increases our bodyweight, which is a major contributing factor to developing heart disease. Insulin also inhibits the release of human growth hormone, which depresses the immune system, making us less equipped to fight off infections and viruses. The ups and downs from sugar is just stressful for the body’s cells in general – its not surprising that sugar has also been linked to aging.

How Much Added Sugar Are You Are Eating?
Up until recently, there were no guidelines for added sugar consumption. In August 2009, the American Heart Association came out with recommended limits for added sugars – women should have no more than 6 teaspoons (100 calories), and men no more than 9 teaspoons (150 total calories) per day. These are pretty stringent limits considering one 12 oz. can of soda contains 130-150 calories – more than a woman’s daily limit. But figuring out how much added sugar that is in your diet is not exactly easy. One issue is that labels list total sugars only – they do not distinguish between added sugars and naturally occurring ones. You must read the ingredient list to identify if there are added sugars in the foods – look for cane sugar, high fructose corn syrup, fructose, dextrose, sucrose, maltose, malt syrup, honey - to name the most common. Simply eating more whole foods like fruits and vegetables, and lean proteins will help to lower your total intake of added sugars. The more processed the food is, the more likely that the sugars have been added, or that the food will spike your bloodsugar. And if it is a sugary soda or drink, you can be sure that it is all “added sugar”. If you want to find out how many added sugars you are eating – start a food diary. Record all the foods you are eating, locate the sugar content in a calorie database online, and you can determine a fairly accurate count of your total sugar intake.

Discretionary Calories
Perhaps an easier way to manage our sugar intake is to manage our daily calories as we would a financial budget – the USDA My Pyramid has guidelines to help us do this. Within any budget there are the “essential” things you need, and the “extras.” With money – essentials include mortgages, rent, groceries, electricity and the like. The extras are things like movies, spa treatments and vacations. The USDA wants us to look at our diet in much the same way – spending the majority of the budget on essentials (nutrient dense, low fat, low sugar - whole foods like fruits and vegetables, lean proteins), and a smaller percentage on “discretionary” foods – like sweets, processed/enriched grains, higher fat and calorie options. The more physically active a person is, the more “discretionary” calories they will have to “spend.” Discretionary calories are not just added sugars, but include things like energy drinks, the butter on your toast, cream in sauces, a higher calorie/fat/sugar choice (chocolate milk vs. skim milk), honey in tea, syrups, refined grains, and treats like cookies or candies. So the better your diet is throughout the day, the more “wiggle room” you will have for discretionary calories for things like ice cream, cookies, etc. But if it is already filled with empty calories from those found in refined/processed grains and fatty or sugary foods/drinks, then the discretionary calories will already be used. Depending on age and activity level, discretionary calories can range from between 8% - 15% of total caloric intake. This is far less than most Americans are consuming. Having more discretionary items in a diet means one of two things – you are taking in more calories than your body needs or burns, and so you are creating a calorie surplus and gaining weight. Or you are not getting the proper nourishment because empty calorie foods are taking the place of nutrient-dense foods. The 90/10 rule for a healthy diet is something that the Obama family uses – it allows them to enjoy “splurge” foods in small quantities – but keep the majority of the diet focused on healthy nutrient-dense foods.

Don’t Drink Your Sugar
One of the fastest ways to exceed your sugar intake is with sodas and high sugar “energy” drinks and juices. Just one 12 oz. can of sugary soda contains 8-10 teaspoons of sugar – which equals 130-150 calories. You would probably be shocked to know that drinking just one can of soda every day adds up to about 32 pounds of added sugar in one year! By cutting out just that one can of regular soda from your diet each day - and making no other changes – you could lose 15 pounds in a year. Although better than sodas, fruit juice also spikes your blood sugar. It is always better to eat the actual fruit than drink fruit juice - because the fruit offers fiber, which has been removed to make juice. Studies show that consuming sugary drinks leads to weight gain and increased appetite. People who drink regular sodas with meals, tend to eat more than those who do not drink sugary drinks. Increase the size of the soda, and the amount of food also increases. Soda is an easy target because there is absolutely no nutritional value – but sodas are not the only culprits. Look for added sugars in many foods:

• canned fruits
• energy drinks
• fruit juices
• ice creams
• alcoholic beverages
• syrups
• cookies
• coffee drinks
• snack bars
• cereal
• candies
• yogurts

Tooth & Gum Decay Linked to Heart Disease
Most people know that consumption of sugary snacks and drinks also contributes to tooth decay and cavities. But if tooth decay is left untreated and gets severe enough, it can lead to periodontal disease, which some experts say can be a marker for heart attacks. The bacteria commonly found in dental plague and gum disease is known to cause blood clotting, and if a clot is released into the bloodstream, it can cause heart attacks. Limiting sugary drinks and foods can help prevent this – as well as rinsing, gentle thorough brushing, flossing, and regular dental checkups & cleanings.

The Glycemic Index – What is it?
The “glycemic index” is the measure for how a food affects blood-glucose levels. Foods are given a number between 1-100 on the glycemic index based on how the food will affect your blood sugar. The lower a food is on the glycemic index, the more gradually it rises the blood sugar and/or to a lower level. A glycemic index of 70 and above is considered high – the blood-glucose rises quickly and to a higher level. Medium glycemic index is between 56 and 69. A low glycemic index is under 55. The glycemic index was originally designed to help people with diabetes better manage their blood sugars. But now weight loss experts are using it to help people lose weight, and manage cravings. Recent research out of Harvard has demonstrated that eating diets with low glycemic foods can lower the risks for obesity and related diseases like coronary heart disease and diabetes.

Sampling of Foods/Glycemic Index

Gatorade - 78
Colas - 65
Skim Milk - 32
Ice Cream - 60
Yogurt, fruit - 36
Corn flakes - 60
Frosted Flakes - 55
Oatmeal - 48
Donut - 76
Pretzels - 83
Table sugar - 64
Maltose - 105
Honey - 62
Fructose - 22
Apple - 38
Grapes - 46
Raisins - 64
French Bread - 95

Processed Grains Turn into Sugar
You might be wondering why are pretzels so high on the glycemic index, when they are a low sugar food? In addition to foods with added sugars, white potatoes, white flour and processed grains like white bread, crackers, chips, pretzels, and the like are of concern. Look for enriched flour on the ingredient list – that means the grains have been highly processed and are lacking fiber and nutrients – so they “put back” some nutrients by “enriching” them. These foods convert very quickly into sugar when they enter our bloodstream. So like foods with added sugars, they spike blood sugar levels, cause insulin to be released, and appetite to spike. That is why we tend to fill up on chips and salsa when we go out for Mexican food. Or in the mid-afternoon we reach for pretzels or crackers to boost our energy. By the time the dinner arrives, we are already full, so we get even fuller eating the dinner, exceeding our daily caloric requirements. Choosing grains with fiber is better because it takes longer to digest them, we stay fuller longer, and our bloodsugar will not spike as quickly. Spiking blood sugar leads to increased inflammation in the body, and when it becomes persistent or chronic, it can be a dangerous indicator for heart attack and other diseases.

The Role of Inflammation
Most people view high blood cholesterol as the biggest risk factor for heart disease. But chronic inflammation is actually a better predictor for heart attack than high LDL (bad) cholesterol. Heart attack risk increased 300% in women with blood vessel inflammation, but only by 40% in women with high LDL cholesterol. Men with inflammation were 3 times more likely to die of a heart attack as those without inflammation. In addition to being associated with arthritis, chronic inflammation is recognized to be a factor in heart disease, cancer, asthma, diabetes, stroke, digestion problems (such as IBS) and more. So how do you reduce inflammation? Keep your pancreas from going into overdrive. To do this, you need to keep your blood sugar from spiking by eating low glycemic foods, and less added sugar. Increasing Omega-3’s, and reduce your Omega-6s in your diet also helps. Omega-3’s are found in fish oils and chia seeds (see below for more information about Mila). Omega-6s are found in vegetable oils and white starches and have linked to cancer growth. People who are overweight are more likely to have inflammation – so just losing weight helps to reduce inflammation. Watch your protein intake – diets too high in protein can increase inflammation and worsen coronary artery disease. So those people who have been on extreme low carb diets for years might be facing problems such as arthritis, digestion problems, and blocked arteries. So for those people that have avoided all carbohydrates – getting the message out that not all carbohydrates are bad is important. Eating low-glycemic carbohyrates such as fruits, vegetables, and high fiber grains is going to help reduce inflammation and therefore the risks for disease. With whole fruits and vegetables come important phyto-nutrients, and diets rich in vitamins C and E can lower your inflammation. But keep out the refined carbohydrates and foods with added sugars.

Low-Fat Foods are Good for you, Right?
A couple decades ago, everyone decided that eating fat was making us fat. All of a sudden, all fat was evil, and people were doing everything they could to avoid it. Saturated fat is not good for us, yet trans-free and unsaturated fats are needed by our bodies to work properly. So eating some whole foods based fats (like avocado) are actually healthy. Back in the anti-fat era - a new category of foods was borne – “Low Fat” everything, including snack foods. Now we could eat to our hearts content, right? Since it was low-fat – it wouldn’t make us get fat, right? The low-fat snack food category grew to a huge multi-billion dollar industry. But the problem with these low-fat snacks, is that fat in foods helps to keep our blood-sugar from spiking – so getting some (unsaturated, trans-free) fats is actually beneficial to maintain blood glucose stability. Also, some low-fat snacks are higher in sugar to make up for the removed fat, therefore spiking blood-sugar even higher. A majority of these low fat snacks are also highly processed – so they are lacking fiber. Fiber helps to prevent big blood-sugar swings. So low-fat snacks are perfectly designed to spike blood sugar, which we know is linked to increased appetite, increased inflammation, and therefore a contributor to diseases.

Some natural alternatives to sugar
Take away my soda, cookies, white bread, pretzels – what is left to eat you might be thinking? There are some delicious all natural alternatives to sugar available.

Agave Nectar
Agave Nectar is a good all-natural alternative to sugar, high fructose corn syrup, and other sweeteners. It comes from the agave plant. The difference with agave nectar is that it is high in fructose, which is the naturally occurring sugar in things like fruit. So agave nectar has a low glycemic index – so it will not increase the blood glucose levels like other sweeteners like sugar does. It can replace sugar in most baked goods, sauces, drinks, and more. Agave nectar has the same calories as sugar, ounce for ounce – but it is slightly sweeter than sugar, so you use less to sweeten your usual foods. But it is important to not go crazy and just pour agave nectar in buckets on all your foods – as like other foods, the calories will add up over time. But because it does not spike your bloodsugar, it will not cause your pancreas to release insulin, and therefore is less stressful on the body. Also – it will not make you hungrier like other sweeteners.

Stevia
Another alternative sweetener is from the plant called Stevia, found primarily in South & Central America where it has been used for centuries. It was banned as a sweetener in the U.S (except labeled as a supplement) in the 1980s. In 1991, the FDA had labeled stevia as an “unsafe food additive,” but there was no known data to support this ruling. Finally in 2008, the FDA determined it was generally recognized as safe (GRAS) and approved it for consumption in the United States. Two compounds - stevioside and rebaudioside - in the stevia plant’s green leaves are naturally sweet – 300 times sweeter than sugar. Since approved by the FDA for U.S consumption, Stevia has been made available in a powdered form under the names Truvia, and PureVia, as well as in the leaf form in health food stores, and in some teas. It does not have calories, and unlike artificial sweeteners, comes from a natural source – the Stevia plant. It does not increase blood sugar, so it is safe for diabetics. But with limited research, and previous bans in the U.S. and other countries, questions still arise as to the safety in large doses.

Breaking up is Hard to Do
Sugar is an emotional food - it boosts our energy and mood when we need it – it tastes delicious, and makes us happy. In simple terms, many Americans are addicted to sugar. If we are used to reaching for sugar when we are sad or our energy is low, breaking that habit is not going to be easy. It is kind of like the friend that is always there for us, and always makes us feel better (even if just for a minute or two). But get past the first few days, and you will find that the less sugar and simple carbohydrates that you eat, the less hungry you are, the less mood swings you will have, and the more consistent your energy will be. How do you get past those initial cravings in the first few difficult days?

Take the First Step – Awareness
The first step to Get Off the Sugar Roller Coaster is awareness – now that you have read this article, you are more aware of where added sugars can be found, what they do to your body, and good reasons to limit them. Notice how you feel after you eat sugar and refined carbohydrates after the initial energy spike is gone – hungry, moody, sluggish? How does eating more whole, fresh foods make you feel?

The Next Step – Take Action…Baby Steps Count!
When you are ready to take action – start by reading labels to determine sugar content. Find ways to swap foods - does your regular yogurt have more sugar than another brand? That’s an easy switch. If you choose canned fruits, avoid the ones in heavy syrup. Replace sodas and fruit juices with plain water – or make a fizzy drink with lemon juice, agave nectar and soda water. Energy drinks can be replaced with water with electrolytes or coconut water. Cut back on candies and cookies, and increase fresh fruit and vegetables whenever possible. Choose cereal, snacks and breads with higher fiber and protein amounts, and less sugar. Limiting alcoholic beverages is also helpful, as those are empty calories and convert to sugar as well. Change from white bread to whole wheat to increase fiber. Or replace sugary snacks and simple carbohydrates with fruits and vegetables. Crunch on some baby carrots with your sandwich instead of chips. Have a bowl of strawberries, with a little ice cream instead of a bowl of ice cream with strawberry sauce. All of these little changes can add up to a big reduction in total sugar intake overall. You will find that the less sugar you consume, the less hungry you are, and the less you crave sugar. The first few days are always the hardest, so removing the temptation from the house and workplace is a good approach.

Add an Insurance Plan
Let's face it - eating enough fruits and vegetables every day is not easy - especially for on the go families. Many restaurants do not offer vegetables with their kid meals, so going out to dinner can be a big obstacle. Adding whole food-based supplements to your families' diet can help to ensure that everyone is getting nutrients from a variety of fruits and vegetables each day.
Juice Plus+® is a simple, convenient way to add a wide variety of fruits and vegetables each day - to fill the "gaps." Available in gummies or capsules, they offer the nutrients of 17 different fruits and vegetables – and since they are from whole foods – are more easily absorbed than synthetic vitamins and minerals.
Another exciting whole food product is Mila, which is the chia seed, coined“the Miracle Seed.” Safe for the entire family, Mila contains high levels of nutritional components – Omega 3 fatty acids, antioxidants, fiber, iron, calcium, potassium, and more. At only 70 calories per scoop, it is a highly nutrient dense whole food. It reduces inflammation and lines the stomach, thereby helping manage sugar cravings – so Mila can help get you through those difficult days of trying to reduce sugar intake. Omega-3’s have been shown to increase mental focus, and so Mila can be helpful for kids who have had trouble focusing in classrooms.

Conclusion - Keep It Simple
So if you do only one thing this New Year, it would be to increase your awareness of how much added sugar and white starches are in your diet, and your family’s, and then try to reduce it. Instead of sugary foods and drinks – look for ways to eat more whole fruits and vegetables –a surefire way to better health, longevity, and well-being. If you do find yourself getting off track, don’t worry too much about it – just get back on track the next day and re-balance!

For more information about the products or links to helpful resources, visit www.fitnessfun4all.com

Sources:
Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association. In Circulation the Journal of the American Heart Association. Published August 24, 2009
Sugar and Cardiovascular Disease: A Statement for Healthcare Professionals From the Committee on Nutrition of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. In Circulation the Journal of the American Heart Association. Published in 2002
Heart Group urges daily limit on added sugars, CNN.com - August, 29, 2009
Sweet Surrender: Sugar Curbs Urged, The Wall Street Journal - August 25, 2009
Americans Eat 22 teaspoons of sugar a day, msnbc.com – August 24, 2009
www.diabetesnet.com
www.carbs-information.com
Tooth Decay and Gum Disease has now Been Linked to Heart Attacks - March 9, 2007 http://www.associatedcontent.com
www.wikipedia.com
mypyramid.gov
Your Guide to Gum Disease Symptoms and Heart Disease, www.medicine.net
Your Big New Threat: Inflammation, USA Weekend, March 9, 2003
Sugar Breakdown, Experience Life Magazine, July- August 2006

©2010, all rights reserved. Fitness Fun 4 All.

10 Tips for Staying Fit & Healthy During the Holidays

2009-11-28T19:37:00.000-08:00

The holidays begin with a huge Thanksgiving meal, continue with holiday parties and baking, all the way to New Year Eve’s celebrations – it’s not surprising that the average person gains weight each holiday season. Although it is rumored that the average weight gain is 3-5 pounds, studies show that weight gain for people in a normal weight range is about one pound. Yet, most people do not lose the weight gained during the holidays. So after a decade, that one pound can add up to 10. The news is worse for those that are already overweight - gaining about 5 pounds around the holidays. Do the math - after 10 years that can add up to 50 pounds of weight gain.

There are ways to navigate through the holiday season without going off the diet deep-end, or being a total scrooge either. Here are 10 tips to help you stay fit and healthy this holiday season:

1. Follow the 90/10 Rule. Take a cue from the first family - Michelle Obama employs a 90/10 diet rule. If 90% of your diet is full of healthy foods, then the remaining 10% can be “splurge” foods – a good approach for moderation. So if you know you are going to a party, or having a large holiday meal - try to eat a healthy diet filled with fruits and veggies in the days leading up to the party. Include whole grain breads and cereals, lean proteins, and limit foods with added sugars and saturated fats. Set goals like eating 5 servings of fruits/veggies per day – and reward yourself with a small holiday splurge if you make the goal. At the party, practice portion control with small tastes of the splurge foods – remembering they should be a small percentage of the total day’s intake. In addition to providing good nutrition, and filling you up – a good diet also boosts your immunity. A recent Wall Street Journal article cites studies that link a healthy diet to an increased ability to fight the flu and other viruses. And not only do you feel better when you eat a healthy diet – you look better! Eating healthy foods and staying well hydrated makes our skin look brighter, and we retain less water so we look less puffy.

2. Stock up on Fruit & Vegetables. Stock your pantry and refrigerator with fruits & veggies – so you have healthy snacks available. Choose portable mini-carrots, apples, grapes, and berries to help keep you on track and healthy during the holiday season – use a Rachel Ray tip and wash & dry them before putting them away – so they are ready to go when you need a snack! Make a big salad so it is ready for dinner the next night. Pack some baby carrots with your sandwich instead of the usual bag of chips, and throw in an apple for a snack – 1 a day really does keep the doctor away! If you are not used to eating fruits and vegetables, you might want to start slowly – our bodies might need to adjust to the added fiber gradually. By making good decisions at the grocery store, there are fewer temptations at home. Consider adding a whole foods-based supplement to your diet to help fill in the gaps, such as - Juice Plus+® made from 17 different vegetables, fruits and grains. Kind of like a nutrition “insurance plan.”

3. Limit Sugar intake. The holidays are filled with cookies, pies, and all kinds of sweet foods. Baking is a holiday tradition for many families. With a house-full of cookies, how can one possibly stay on track? It is difficult - sugar is an appetite stimulant. So eating sugary snacks or drinks can make us hungrier, the more sugar we have, the more that we tend to crave. Baking cookies can be dangerous – a medium size (45 grams) un-frosted sugar cookie is about 220 calories, has 12 grams of fat, and 14 grams of sugar – add frosting and the sugar easily doubles! But if you want to keep your baking tradition – you can give away your favorite kinds as gifts, and keep the ones that you can resist to help remove temptation. Sugar spikes our blood sugar – and what goes up must come down – with a big crash. When our blood sugar spikes and crashes, that can make us more emotional and grumpy, which most people especially do not need during the holidays. If you get started on the sweets – it is hard to stop. Find healthier replacements for your sweets – such as fresh strawberries for desert, perhaps with a dollop of light whipped cream or a drizzle of chocolate sauce to make fancier. Recently the American Heart Association came out with recommended limits on added sugars – women should have no more than 100 calories of added sugars, men less than 150 calories of added sugars. Over time, you and your family will adjust to foods with more fiber and less sugar.

4. Stay Hydrated. Sometimes people think they are hungry when they really are dehydrated. Water is so important – it gives us what we need (hydration) without giving us what we don’t (calories and sugar). Other good alternatives are teas – especially green tea – because they contain antioxidants. Just don’t dump sugar in, or you defeat the benefits. Another great drink to try is coconut water. It is low in calories, has no added sugar, contains more potassium than a banana, and has 5 essential electrolytes. It is a great post-workout drink, or for the morning after a party. Coconut water helps to re-hydrate you, and replenish your electrolytes - without the sugar you find in other sports drinks. If you are a soda drinker – get rid of them and you cut 150 calories of pure sugar out of your diet (7½ teaspoons). Sodas have no nutritional value – and many provide more than the recommended amount of added sugar a person should have for the whole day! If you add 1 soda per day to your diet – that adds up to approximately 15 pounds a year! Remove it, and lose those 15 pounds. Diet sodas have no calories, yet artificial sweeteners have been linked to increased appetite – so again, the best thing to drink when you are thirsty is plain ole’ water.

5. Cocktails Count. Remember to include drinks in your total caloric intake this holiday season. Depending on what you choose – they can really add up, so choose wisely. A 5 oz. glass of wine equals approximately 125 calories, whereas an 8 oz. eggnog is 391. You can drink 4 oz. of champagne or champagne punch for less than 100 calories, or spiced apple cider for less than 120 calories, but a 4 oz. martini has a whopping 256, and an 8 oz. hot buttered rum is 292. If you really love eggnog – you could have a smaller glass, or choose that instead of desert, and just pick one occasion to enjoy it (as opposed to all 5 parties). Deciding on a limit before the party (such as 1 or 2) helps you to be mindful of your calories too. Have a glass of water in between your cocktails to stay hydrated, and that will also help you to spread out your drinks to limit your caloric intake.

6. Swap Ingredients. You can find a lighter version for just about any recipe nowadays. Cooking Light magazine, Cook Yourself Thin, the Mayo Clinic, and many other books, television shows, magazines and websites offer lighter versions of holiday favorites. Search the Internet for a new recipe to try. Or use your own recipe and just swap lighter/healthier ingredients for heavier ones. Offer to bring an appetizer to a party – at least you will have one healthy option there, many other guests will be relived to see something healthy too. If you just love spinach dip - make it with low fat sour cream and light mayo instead. And instead of putting it into a bread bowl, serve it with chopped veggies. Low fat
Greek yogurt is a great alternative ingredient for dips and sauces – it can replace sour cream. Or make up festive fruit kebabs with mint and agave nectar drizzled on. Many baked goods can be made with agave nectar instead of sugar – find a recipe online, as you do have to be careful about swapping agave nectar for sugar because it is liquid, so other ingredients will need adjusting. Agave nectar, it is sweeter than sugar, and so you use less. And it also has a lower glycemic index – so your blood sugar spikes less too, which makes it a better alternative than sugar, honey or high fructose corn syrup.

7. Have a Plan & Be Mindful. Tips and tricks won’t help you without a plan. Before you leave for a party, set limits on your food & drink splurges. Put the food on a small plate instead of just hanging out around the food and snacking throughout the party– that helps to prevent mindless munching. Also plan to have a healthy snack at home – that way you will not arrive at the party famished. A yogurt with fruit, a protein shake, or an apple and a handful of almonds are good options. Part of your plan might be to start a food diary. Research shows that people who write down the foods they eat, and count calories, lose more weight. Also, if you view parties as an opportunity to socialize and spend time with family and friends more than an opportunity to hover by the buffet table, you might be less preoccupied with the food options. It is hard to talk with your mouth full – so if you are busy chatting, you will be less busy eating. Hang out away from the food table, and you will be even less tempted.

8. Skip the Guilt. Holiday foods and drinks are delicious and very tempting, and the hors devours table or a gift of chocolates can be a slippery slope - so realize that even the best-laid plans can unravel faced with the right temptation. But try not to feel too guilty if you do find yourself overdosing on holiday cheer. Holidays are stressful enough without guilt added into the equation. Feeling sad or guilty can tempt you to just try to comfort yourself with holiday cheer and veer off track for the whole holiday season. Instead, see it as an opportunity to recognize your triggers (late-night snacking, sweet foods, drinks), and reformulate your plan. Knowing your potential pitfalls can help you be mindful about what you eat, so you can avoid them the next time. Congratulate yourself for getting back on track. By focusing on the positive, and having a plan - you will stay heading in the right direction, even if you veer off the road here and there.

9. Brush Your Teeth. If you brush your teeth after a meal or a snack, you are less likely to continue eating. If late-night snacking is an issue, this tip can be particularly helpful, as it can be a mental and physical cue to stop eating. Bring a toothbrush and small tube of toothpaste in your purse to parties, you will eat less and have fresh breath as a bonus. Brushing your teeth helps to prevent tooth decay, and stains from wine or foods.

10. “Fit Fitness in”. People get out of their routines during the holidays – kids are home from school, people are traveling, guests are visiting, and shopping and parties need to fit into the schedule too. Not only are we busy – but holidays can also be stressful. Where can the gym fit in to the equation? Well, oftentimes the fitness program falls off the priority list– just when we need it the most. Weight gain is based on a simple formula – you take in more calories than you burn. So get moving! Exercise can help to offset our added holiday calories and help us better handle stress. Well if you can’t get to the gym, try working out at home. If the kids are home – even better! Get them off the couch and have them join you! Everything counts - from a brisk walk around the neighborhood, to a bike ride - even shopping and house cleaning is exercise. Exercise can be fun - a dance party burns calories, and is a great opportunity for family bonding and laughter. Or bring your gym workout home – you are setting a good example when your kids see you making exercise a priority. You don’t need fancy equipment or weights to get a good workout - just use empty milk jugs for weights, and fill them up as needed with water. The great thing about milk jugs is that they are adjustable, just add or subtract water as needed for each exercise or muscle group! Carry them as you do your lunges, use them for biceps curls, and more! Find 15 minutes here, and 15 minutes there – and you found 30 minutes!

Calories burned by a 150 lb. person, doing 30 minutes of the below activities:

Walking 2 mph- 94 (4mph – 175)
Frisbee playing - 103
Bowling - 103
Dancing – 103- 200
Walk / run play with kids - 135
Bicycling – leisure - 135
Shopping - 78
Washing car - 153
Calisthenics / exercise – moderate- 153
Total Calories Burned: 979 - 1,545

Note: If you have not exercised in a while, visit your doctor for a check-up first.

Happy Holidays! Visit www.fitnessfun4all.com for more fitness and health tips.

Life is Too Short to Skip Ice Cream!

2009-11-21T11:09:00.000-08:00

My kids love dessert after dinner. When I was a kid, I loved sweets, still do enjoy a good dish of ice cream or frozen yogurt. We use the 90/10 rule around our house - if 90% of the time we eat healthy food, 10% of our diets can be sweets and treats - seems fair enough, huh? Life is too short to not eat ice cream!!!

So in order to "earn" dessert, when my kids were little, they used to have to at least taste their vegetables at dinner. But that did not ensure that the majority of their day was filled with healthy choices. As they got older, we decided they needed to eat most of their vegetables at dinner to earn dessert. Closer - but not there yet. When they met that goal, we upped the ante again - they had to eat 5 servings of fruits and vegetables each day to earn dessert. My son usually did that without a thought...he loves to grab a pear for a snack, or an orange, applesauce or a banana. So by the end of dinner, he naturally has had his quota for the day most of the time - sometimes doubling it. But my daughter is pickier - she likes fewer vegetables/fruits, and loves cheese and carbs. She does not reach for fruit or veggies for a snack - she grabs goldfish, pretzels or cheese and crackers. So by the end of dinner, she would often realize that she had only had 2 servings so far that day...trying to have 3 more to earn dessert seemed impossible at that point. So she would just forfeit dessert. She had no problem watching her brother eating dessert either - which surprised me that she did not try to get us to go easy on her and give in. I realized it was because we were firm - that was the rule, and it was the same for everyone.

So for a while, my daughter just stopped trying to earn dessert, which was a big change for her - because she loves sweets. And while she did that, I think she lost a bit of her sweet tooth actually. She craved sweets less in general. During this time, we made sure she was taking her Juice Plus+ so we knew she was getting her phytonutrients and just stopped battling about veggies. We still encouraged her to eat them, but did not make a big deal about it.

Then I started sneaking veggies into the foods that she liked. She sat down to breakfast one morning and I served sweet potato pancakes (just calling them pancakes initially). She gobbled them down happily. Then I said: "You just earned a veggie, you had sweet potatoes!" To which, she said "Yes! Sweet potato pancakes rule!" I always make sure there is a fruit/veggie option in her lunchbox, and sneak veggies into as many foods as I can. Eating brownies with blueberries and spinach is a double-winner. And the orange dream popsicles with carrots, mangos, bananas are big hits too. So the sneaked in veggies got her closer to her goal. When she sat down to dinner and had eaten 3-4 servings already - she was in striking distance!! Sometimes, if my kids have 2 more servings to go before dinner - they will snack on fruit or veggies before dinner. I always have veggie purees in my freezer. So if I am making a jarred spaghetti sauce, I put in some carrot puree. Or Spaghettios gets some carrots too. Buttered noodles gets squash, and mac and cheese gets some butternut squash.

If they do not make their quota, they can have a healthier dessert - like strawberries (I will put a little sugar if they want), or strawberry smoothie pops, or orange dream smoothie pops. And sometimes, they pick that healthier dessert even if they did earn ice cream instead!

One day I was at the school lunch tables and chatting with my kids and their friends. One friend had pizza, but there was no fruit on her tray. I asked - "Was there a fruit choice today?" To which she replied, "Yes, but I only eat bread." And my son leaned over and whispered in my ear, "Mom, how does she earn dessert?" I told him that was our goal in our house, but that not all families used that plan. He just nodded his head and went back to his lunch.

Sometimes, we get off track, like when we are traveling, or there are 2 birthday parties to go to in one day, or the day after Halloween. But usually when we do - we feel terrible, and are happy to get back on the plan. Feeling healthy is the best reward of eating healthy.

Fizzy Lemonade - A Fun & Better Alternative to Soda

2009-11-19T13:10:00.000-08:00

What kid doesn’t love soda? I certainly know my kids do. But there is ZERO nutritional value in sugary soda, in fact there is 39 grams of sugar in each 12 oz. can - which is 15 teaspoons - yikes!! And if you are grabbing a big gulp - double yikes!! Sodas are what I consider ZERO foods - they give you nothing. Or think of them as “whoa” foods...as in “whoa, should I really eat that?” My kids’ pediatrician said one time that he would rather that kids have a milkshake or bowl of ice cream after dinner than a soda with it. At least the milkshake has calcium and protein in it - where the soda has nothing but sugar.

Drinking one regular soda a day adds 150 empty calories - over one year if you changed nothing else, but added one soda a day to your diet - you would gain 15 pounds. (If you drank one less soda a day - you would lose 15 pounds). And on the subject of diet sodas, I personally don’t give them to my kids and am trying to give them up myself as well. My choice to not give them to my kids is that I don’t want them to be drinking chemicals, I also don’t give them other products with artificial sweeteners, or caffeine. There are just better choices. I have tried Zevia cola, the new zero calorie soda made with the Stevia leaf, which is a natural sweetener that has no calories. I did not love the taste - but give it a try for yourself.

Gatorade is also loaded with sugar - so again, that should be limited as well. And I know they are fun for Summer - but the Icees and Slurpees are the worst of all because on top of all the sugar are the added food colorings (chemicals).

Juice, although better than soda, should be limited to a small amount per day - say 4-6 oz. with breakfast. If you do give your kids juice, pick 100% juice, there are the vitamins, and if you drink calcium enriched OJ you can also get calcium. You are always better off eating the actual fruit instead of the juice - because you get the fiber and therefore you feel more full, and your blood sugar spikes less.

I admit that from time to time, I let my kids have soda, gatorade and even the occasional Slurpee...but it is just that - occasional. By saving sodas and slurpees for rare treats, then you are doing what is best for your kids’ growing bodies. Because if they fill up on empty calories like sodas, and even 100% juice - they will be less hungry for more nutrient dense foods.

Also, you will find that the less sugar you and your kids consume, the less you will crave...and the sweeter things will actually taste to you! Give up sugar for a week (or even 2 days) and then pick up your usual sugary snack - it will taste so sickly sweet, you won’t believe it. You will also notice that the less sugar you consume, the less hungry in general you are. Sugar is an appetite stimulant. Recent research has shown that even artificial sweeteners are appetite stimulants as well.

SO. What should we drink? Well, the best thing to drink when you are thirsty is good ole’ fashioned WATER. It rehydrates you, and there are zero calories or chemicals. Drink plenty of water throughout the day to stay hydrated, using thirst is a good guide, but many people like to track how much they drink, and carry around water bottles. if you sweat - drink more. Also remember - that fruits and vegetables contain a lot of water, so they count too.

But when your kids are asking you for soda or juice - especially when you are out for dinner and the soda machine is just steps away from your table - with unlimited refills calling to them. If water just isn’t going to do it - I came up with a fun drink for the summer - I mix 2 parts lemonade with 1 part sparkling or unsweetened soda water...I call it “Fizzy Lemonade.” By adding the sparkling water, it cuts down on the sugar in the lemonade, and it makes it fizzy like a soda - so of course more fun!! You can make it with other fruit juices, and I love to do lemon and limeaid together. I have also made it with less sweet juices like cranberry. When making fizzy cranberry, I like to add a little agave nectar to sweeten it. Agave nectar has a lower glycemic index than sugar and high fructose corn syrup, and so it is a better choice for sweetening drinks and other foods.

My kids always seem to want soda when we are out to eat - many places have lemonade and soda water in their fountain drinks - so you can even make fizzy lemonade when you are out to eat!! But if fizzy lemonade is not an option - I just give my kids a choice - “would you rather have desert after dinner, or a soda with it?” They pretty much always pick desert afterwards.

Getting Kids to Eat Vegetables

2009-11-05T07:49:00.000-08:00

Would you like your child to eat their vegetables, but are tired of the power struggles? Do you worry that they are not getting the nutrition they need? Vegetables are an important part of supporting a healthy immune system, and with swine flu season upon us, parents are even more concerned about keeping their kid's healthy to prevent illness. A recent Wall Street Journal article links good eating habits with an increased ability to fight the flu. Here are some quick tips for getting your kids to eat their veggies.

1. Smart Snacking. Is your child starving by the time you are making dinner? Does she want to snack before you can get dinner on the table? Rather than grabbing the goldfish or pretzels, set out some carrots and other veggies with some light ranch or hummus dip for her to snack on. She won't fill up on them like she would with goldfish, and she is getting extra phytonutrients, fiber and and vitamins instead of just filling up. If you make sure their last carbohydrate "snack" is a couple of hours before dinner is served, they will come to the table hungry - and hungry kids are more likely to eat their vegetables.

2. Veggies First. Does your child leave his veggies on the plate "for last," and then claim he is too full to eat them (I know all about this tactic too well). Then try this one - before you serve dinner - just serve him his veggies. If that is the only thing on the plate, and he is hungry - he will be more likely to finish them.

3. Stop the Power Struggles. Has dinnertime become a battleground? Do you find yourself negotiating with your child to eat "just 3 more bites?" Try making it a game instead. Mini carrots are great for "crunching contests." Each person at the table takes a bite and they decide whose was the loudest. Before you know it, they have eaten all their carrots and want more to continue the game. Pretending veggies are animals or trees is also fun. When eating broccoli, pretend you are giants eating trees. Beans or aspargus can be snakes, and so on. Sometimes I tell my kids not to eat my "favorite tree," because I was planning to sit under it and read a book....in no time flat, that broccoli is gobbled up.

3. Use Spray Butter. Let your kid's "butter" their own vegetables with spray butter. If I butter the veggies before they hit the table, and it has melted in - my picky eater can not "see it." We love spray butter in our house. We put the steamed/roasted veggies on the table and then spray the butter on...or let the kids do it themselves if they are old enough. Spray butter has almost no calories, and tastes great. And they can see & taste the butter right on their veggies.

4. Sneak in Veggies. If your child will not eat veggies - go the sneaky route - hide them in their favorite foods. There are a couple really good cookbooks that teach you how to steam and puree veggies so they are easily concealed in kid-friendly dishes: Deceptively Delicious by Jessica Seinfeld, and The Sneaky Chef by Missy Chase Lapine are great options. Even if your child does eat vegetables, it is a great way to make all foods more nutritious, more satisfying, and lower the glycemic response.

5. Add Whole Foods Supplements. Let's face it - eating vegetables every day is not easy - especially for on the go families. Many restaurants do not offer vegetables with their kid meals, so going out to dinner can be a big obstacle. Adding food-based supplements to your families' diet can help to ensure that everyone is getting nutrients from a variety of fruits and vegetables each day. Juice Plus+® is a simple, convenient way to add a wide variety of fruits and vegetables each day - to fill the "gaps." More information can be found here: www.svancejuiceplus.com

The Switch Witch is Coming to Save the Day

2009-10-15T09:32:00.000-07:00

Leaves are falling, there’s a chill in the air,
Pumpkin patches are cropping up everywhere.
Shopping the Internet, catalogs, or the mall,
New costume’s are chosen - last years is too small.
Pumpkins are carved, decorations put out,
You are ready for Halloween without a doubt.
But the best part of Halloween for most kids -
Filling plastic pumpkins with candy - right up to the lids.
It’s the following days that drive mom and dad batty,
All that candy can make even the sweetest kids bratty.
But parents needn’t worry, fret, or be blue,
The Switch Witch is riding her broom to the rescue!

Ahhh the fun of Halloween, can quickly turn to “arghhh!” If your kids are like mine - they trick or treat for at least an hour or so, and come home with a bucket full of candy each. And having that bucket around begins to torture them...they are drawn to the allure of the candy.

But there is no nutritional value to any of the Halloween treats, all they provide is fat, calories, and sugar - so if kids are filling up on empty calories, they might have less room for healthier foods like fruits and veggies. Sugary treats spike blood sugar - which gives kids a rush of energy, followed shortly by a big crash - which can make them tired, moody and grumpy. So encourage your son or daughter to eat candy after a meal or healthy snack - that will keep his or her blood sugar from spiking as high and will also ensure that the candy is not replacing the healthier options. Sugar also contributes to tooth decay - so try to have your child follow a treat with a glass of water to help rinse off the sugar and ward off potential tooth decay.

Research has shown that sugar does damage to our cells - which can make us more susceptible to viruses and illnesses. Just what we don’t need during this season of Swine Flu. Sugar has also been linked to increased wrinkles and aging, which I remind myself about when I hear a mini Butterfinger calling to me (in addition to the spare tire it is also linked to).

But what could a kid want even more than that bucket full of candy that they trudged around the neighborhood collecting? Nothing you might guess. Well, how about an awesome new toy/game? In flies the “Switch Witch” to the rescue. The story goes that if kids leave out their candy outside their door on Halloween night (or sometime shortly thereafter if you missed it), the “Switch Witch” will swoop down on her broom to get it. The Switch Witch is not a mean witch - she is good and fair, so she would never just take the candy. The Switch Witch takes the candy and leaves a very cool toy in it’s place, essentially making a trade. Since your son or daughter might already have a bit of an upset tummy from the candy ingested on Halloween, he/she is probably secretly glad to be rid of it, and doubly happy to have an awesome new toy!!

So tell your kids if they want to trade their candy for a new toy (game, scooter, puppy, or whatever they have been bugging you about), to put their candy outside their door for the Switch Witch to come get it and leave the new toy. If your kids are still hesitant, perhaps compromise - they can pick out 5 or 6 pieces of candy to keep (or whatever number is agreeable), and then put the rest out for the Switch Witch. But to encourage them to leave more candy - explain that the more candy that is in the bucket - the better the toy will be. The story goes that the Switch Witch eats only candy all year long, so she really needs the candy because she needs to stock up for the whole year. You can add you own details to the story, and make it fun for your family.

If your child does not go for the idea of the Switch Witch, then setting limits is a good approach. Such as allowing them 2 or 3 small treats each day, and only after meals or healthy snacks. If your child can’t control themselves with a bucket full of candy, you might need to put it away and help them to manage it. Finally, encourage drinking water after a treat, and brushing and flossing extra well before bedtime.

Good luck, and Happy Switching!!

Thanks to Jill, mom of triplets for sharing the Switch Witch with us!!!

Buttered Noodles Made Better

2009-09-01T11:00:00.000-07:00

I don’t know a kid who doesn’t like buttered noodles, usually even the most picky eaters like them. But they don’t have a lot of vitamins or fiber, and therefore could be more nutritious, right? And try adding some vegetables to them, and forget about it - many kids will reject it, or just eat around them.

Well, even the pickiest eaters (I have tested it) like this twist: adding pureed summer squash (that is the yellow squash next to the zucchini). I know, crazy right? No way will your kids eat that!! Well, they can not taste it, and do not know it is there, and actually it makes the creamiest most delicious buttered noodles ever. In addition to the summer squash is a little margerine, parmesian, and milk.

Last night I made the buttered noodle recipe out of Deceptively Delicious by Jessica Seinfeld. We had a friend over (a picky eater who avoids vegetables like the plague according to his mom). Both of my kids and their friend ate it all up and loved it. Next time I am going to try the whole wheat pasta to make it even more nutritious.

Then today my son wanted mac n’ cheese for lunch, so I thought - “why not?” I added 1/4 cup of squash puree, no one could tell - not even their Dad! In fact, I think it made it creamier and more delicious than without.

Summer squash is a good source of Thiamin, Riboflavin, Niacin, Vitamin B6, Calcium, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese. Adding it to mac n’ cheese or buttered noodles increases the nutrition in those meals. And it also exposes them to the flavors of Summer squash, even if they do not realize it - so someday, they might like Summer Squash on it’s own!

My kids love to find out the “hidden ingredients” in their food. But some picky eaters are better off not knowing - perhaps a better approach for them is using a “don’t ask, don’t tell” policy.

If you are interested in learning how to cook delicious and nutritious foods with pureed vegetables, please email me.

Bon appetit!!